10 Essential Glucose Hacks for Women Over 40 | Healthy Real Food Podcast Episode 220

In this episode of the Healthy Real Food Podcast, we revisit a popular book club session discussing 'The Glucose Revolution' by Jessie Inchauspé, also known as The Glucose Goddess on Instagram. The conversation explores how stabilizing blood sugar can significantly improve energy, mood, and metabolism. Key takeaways include ten simple hacks to flatten glucose curves, the negative impacts of glucose spikes on health, and practical tips for a healthier lifestyle. Learn how eating foods in the right order, choosing the right breakfast, and adding a green starter to meals can transform your well-being.

00:00 Introduction to Glucose Revolution

01:56 Meet Jessie Inchauspé: The Glucose Goddess

03:55 Understanding Glucose and Its Impact

05:49 The Dangers of Glucose Spikes

10:02 10 Hacks to Flatten Your Glucose Curves

10:38 Hack 1: Eat Foods in the Right Order

11:51 Hack 2: Add a Green Starter

13:02 Hack 3: Stop Counting Calories

13:52 Hack 4: Flatten Your Breakfast Curve

17:34 Hack 5: All Sugars Are the Same

20:01 Hack 6: Pick Dessert Over a Sweet Snack

21:32 Hack 7: Benefits of Vinegar Before Eating

22:16 Hack 8: Move After Eating

23:13 Hack 9: Go Savory for Snacks

23:56 Hack 10: Put Clothes on Your Carbs

25:10 Conclusion and Takeaways

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Abstinence vs. Moderation: Finding Your Path to Peace | Healthy Real Food Podcast #219

In episode 219 of the Healthy Real Food Podcast, we explore the concepts of abstinence versus moderation in the journey to a healthier lifestyle. Host shares her personal success with abstaining from sugar and flour and draws insights from coaching calls and her brother's successful moderation approach. The episode provides guidance on customizing a plan that brings peace and consistency, whether through complete abstinence or moderation. Listeners will learn valuable strategies using the acronym P.E.A.C.E. to help navigate their own path to a balanced and healthy life.

00:00 Introduction: The Path to Peace

01:24 Personal Journey to Health

02:58 Abstinence vs. Moderation: Different Paths

12:11 The Power of Purpose and Boundaries

17:41 Accountability and Consistency

21:11 Evaluating Your Plan

24:29 Final Thoughts and Reflection

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Overcoming Self-Doubt on Your Weight Loss Journey | Healthy Real Food Podcast #218

In this episode of the Healthy Real Food Podcast, we're diving deep into the common issues of self-doubt and fear of failure that many face on their weight loss journey. Host, [Host's Name], shares personal experiences and powerful insights on how to conquer these mental barriers. Whether you're stuck in a cycle of yo-yo dieting, afraid to start again, or struggling with consistent motivation, this episode provides actionable steps and encouragement to help you move forward. Learn why self-doubt appears, how to build self-trust and confidence, and discover the importance of taking small, actionable steps towards your health goals. Tune in for practical advice, motivational stories, and a faith-based approach to achieving sustainable weight loss. Don't miss out on the five practical steps to start overcoming self-doubt today!

00:00 Introduction: Overcoming Self-Doubt for Weight Loss

03:29 Personal Journey: From Self-Doubt to Confidence

07:02 The Success Framework: Mastering Mindset and Strategy

08:06 Understanding Self-Doubt: The Brain's Protective Mechanism

10:49 Building Self-Trust: Action Over Affirmation

13:11 Practical Steps to Overcome Self-Doubt

17:50 Faith and Persistence: The Role of Spirituality

18:51 Conclusion: You Can Do This!

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Overcoming the Fear of Adding Food: A Guide for Women on a Weight Loss Journey

Are you on a weight loss journey and afraid to add more food to your diet? In episode 217 of the Healthy Real Food Podcast, we discuss why this fear exists, how to overcome it, and how to make the transition to a maintenance plan without losing control or regaining weight. We explore the importance of adding food to support your metabolism, mental health, and overall goals. Whether you're nearing your goal weight or need a break to protect your metabolism, this episode provides insights, strategies, and compassion to help you find peace with food. Listen in to understand the signs that it might be time to add more food and how to do so intentionally. Tune in and learn to trust yourself on your journey to your healthiest self.

00:00 Introduction: Overcoming the Fear of Adding Food

01:07 Understanding the Fear of Adding Food

03:05 Why Adding Food is Necessary

06:36 When to Add Food to Your Meal Plan

13:45 Situations Where Adding Food Might Not Be Necessary

19:43 Building Trust and Structure

21:08 Conclusion: Finding Peace with Food

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Why Muscle Matters: Maintaining Muscle During Weight Loss | Healthy Real Food Podcast Ep. 215

In episode #215 of the Healthy Real Food Podcast, we explore the critical importance of maintaining muscle mass during weight loss, especially for women over 40. Discover why traditional weight loss methods can make you less healthy by reducing muscle, not just fat. Learn practical science-backed strategies to protect and build muscle while losing weight, whether naturally or with the help of GLP-1 medications. The episode covers everything from the role of strength training and protein to the importance of carbohydrates and smart caloric deficits. Join us as we delve into how to achieve sustainable weight loss that enhances your long-term health, strength, and quality of life.

00:00 Introduction: The Hidden Dangers of Weight Loss

02:05 Why Muscle Matters More Than You Think

03:05 Personal Journey and Lessons Learned

05:59 The Science Behind Muscle Loss and Weight Regain

13:56 Strategies to Preserve Muscle During Weight Loss

20:28 The Importance of Consistency and Accountability

24:48 Empowerment and Final Thoughts

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

The Impossible is Possible: Transform Your Life with Mindset, Strategy, and Execution | Healthy Real Food Podcast #215

In this special episode of the Healthy Real Food Podcast, we revisit a powerful keynote speech from 2022, where Erin shares her incredible journey of overcoming physical and emotional challenges to transform her life. At 284 pounds and struggling daily, she dreamed of living in a healthy body and achieving more out of life. Through mastering her mindset, developing a winning strategy, and executing her plan relentlessly, she was able to lose 120 pounds and more importantly, gain confidence, energy, and a new lease on life. She encourages the audience to believe that 'the impossible is possible' and to visualize their dreams, highlighting the importance of having a clear vision, a deep why, and the right thoughts. Tune in to learn the three pillars of success and be inspired to take action towards achieving your own dreams.

00:00 Introduction to the Episode

00:25 The Impossible Dream

01:52 Personal Struggles and Realizations

03:35 Empowerment and Audience Engagement

05:13 Visualizing Your Dream Life

06:47 From Hopelessness to Health Coach

10:49 The Three Pillars of Success

11:52 Mastering Your Mindset

15:48 Finding Your Deep Why

21:02 Challenging Limiting Beliefs

24:04 Audience Interaction and Thought Exploration

25:31 Addressing Limiting Beliefs

26:10 Challenging Negative Thoughts

29:31 Empowering Thoughts and Actions

33:36 The Power of Strategy

37:39 Executing for Success

41:29 Sustaining Success and Identity Shift

44:47 Final Thoughts and Motivation

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

What You Need to Know About Constipation and Diarrhea During a Sugar and Flour Free Lifestyle

Are you experiencing digestive issues like constipation or diarrhea since starting a sugar and flour-free lifestyle? In episode 214 of the Healthy Real Food Podcast, we discuss why these symptoms occur, how to manage them, and the importance of gut health for overall well-being. Learn about the role of gut microbiome shifts, the impact of diet changes, and practical steps to support your digestion during this transition. Hydration, variety in your diet, and patience are key. Tune in for science-backed advice and personal experience to help you navigate this common yet temporary phase.

00:00 Introduction: Struggles with Digestion on a Sugar and Flour Free Lifestyle

00:18 Why Digestive Issues Occur with Diet Changes

02:38 Personal Experience and Common Concerns

03:36 Understanding Gut Health and Microbiome

04:30 Impact of Sugar and Processed Foods on Gut Health

05:30 Benefits of a Sugar and Flour Free Lifestyle

07:38 Managing Digestive Changes: Practical Tips

09:09 Foods and Strategies to Manage Diarrhea

12:54 When to Seek Medical Advice

13:40 Recap and Encouragement

14:41 Conclusion and Call to Action

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.

Understanding Hunger: Strategies for Your Weight Loss Journey | Episode 213

In Episode 213 of the Healthy Real Food Podcast, we delve into the science of hunger, what it means, and how to manage it effectively during your weight loss journey. Host shares her personal experience of losing over 100 pounds and maintaining it for more than four years, emphasizing that hunger is a natural part of the process. The episode provides actionable strategies to differentiate between physical and emotional hunger, the role of hormones, stress, and sleep in regulating hunger, and tools to manage hunger without derailing your weight loss plan. Techniques such as the STOP tool for creating space between hunger and response, understanding leptin and ghrelin hormones, and using structured meal plans are discussed to help listeners achieve and maintain their health goals.

00:00 Introduction: Understanding Hunger in Weight Loss

01:45 Personal Journey: Overcoming Fear of Hunger

05:18 The Science of Hunger: Hormones and Signals

12:29 Emotional vs. Physical Hunger

19:37 Strategies to Manage Hunger

33:01 Using Medications to Aid Weight Loss

39:41 Conclusion: Embracing Hunger as Part of the Journey

Ready to lose weight for the last time? Ready to Stop Starting Over?

If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.

I offer free 1 hour coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen...together.