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Recent episodes
Ep 46: Stop Chasing Motivation: 6 Simple Structures That Actually Keep You On Track
Jul 1, 2026
18m 57s
Ep 45: The Triangle of Doom: How one Muffin turns into a Meltodown (and how to stop it)
Jun 23, 2026
11m 44s
Ep 44_How to Deal with the Voice in your Head
Jun 17, 2026
20m 39s
Ep 43_Stop Sabotaging Your Progress After Dinner: 10 Strategies that Work
Jun 7, 2026
24m 24s
Ep 42: Cafes, Coffee & Cravings: How to stay Low Carb When Eating Out
May 24, 2026
19m 46s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 7/1/26 | ![]() Ep 46: Stop Chasing Motivation: 6 Simple Structures That Actually Keep You On Track | If you've ever told yourself you just need more motivation to stick to your weight loss goals, this episode is for me to set the record straight. After fifteen years of coaching busy women, I can tell you motivation isn't the problem, and it isn't the solution either. It's an emotion, and emotions are unreliable - they don't show up on the days you need them most. In this episode, I share the story of a client who slipped back into old habits after office birthday cake derailed her week, and why her instinct to “find more motivation” was actually leading her in the wrong direction. I walk through why structure, not motivation, is what actually creates sustainable weight loss, and I give you six simple, doable structures you can start using immediately — from a two-minute morning food plan to a kitchen closed time in the evenings. These are the exact tools I use with my own coaching clients to build consistency without relying on willpower. What You'll Learn Why motivation is a fair-weather friend and can't be relied on for consistent healthy habits The real reason decision fatigue and a busy schedule sabotage your best intentions Six practical structures for weight loss that remove willpower from the equation How sleep affects your hunger hormones, ghrelin and leptin, and your food cravings Why building structure — not chasing motivation — is what actually creates lasting identity change Brief Key Moments A client's cake-at-work story that sparked this episode on motivation vs. structure Why “I just need more motivation” is one of the most common things Sheryl hears from busy women The six structures: a morning food plan, water at red lights, bedtime before 10pm, weekly meal prep, a kitchen closed time, and a safe snack stash at work How sleep deprivation drives sugar and carb cravings through hunger hormones Why structure builds motivation, rather than the other way around One Action to Start Now Pick just one structure from today's episode — the one that feels most doable for your life right now. Get specific: decide exactly when and where it will happen, write it down, and try it consistently this week. At the end of the week, notice what shifted, not what went wrong. That's how lasting change with weight loss and healthy habits actually begins. | 18m 57s | ||||||
| 6/23/26 | ![]() Ep 45: The Triangle of Doom: How one Muffin turns into a Meltodown (and how to stop it) | Show Notes In this episode I'm sharing one of the most common and most destructive patterns I see in people trying to lose weight - what I call the Triangle of Doom. If you've ever had one unplanned bite turn into an entire day of overeating, this episode is going to change the way you think about off-plan moments forever. I talk about how emotional eating spirals begin, why the food is almost never the real problem, and the simple mindset shift that can stop a binge in its tracks before it even starts. What You'll Learn What the Triangle of Doom is and why it happens to almost everyone trying to lose weight How one off-plan moment triggers a thought spiral that leads to overeating and emotional eating Why the food itself is not the problem — and what actually drives a binge The iceberg metaphor that will completely reframe how you respond to slip-ups How to interrupt a shame spiral the moment it starts Why your low-carb meal plan is your most powerful tool for stopping the cycle How recovery from an off-plan moment builds confidence and long-term weight loss momentum Key Moments The Muffin Story I share a real client story — a single unplanned muffin that cascaded into an evening of overeating. It wasn't weakness. It was a pattern almost every emotional eater will recognise. The Iceberg Explained One bite off-plan doesn't sink you. You're still at the tip of the iceberg — still floating. The dangerous descent only happens when you believe the thought 'I've already blown it, may as well keep going.' What the Triangle Actually Looks Like I walk through a real-time example: muffin at 3pm → wine after work → cheese and crackers → takeaways → biscuits at bedtime. One moment becomes 2,000 calories — not from hunger, but from a single destructive thought. The Mental Cost The physical discomfort fades. The damage to your confidence and belief in yourself is what really lingers — and that's what keeps the cycle repeating. How to Break the Cycle Get back on track at your very next meal. Not tomorrow. Not Monday. The next meal. Your meal plan is the lifeline that pulls you back to the surface. One Action to Start Now Name it. The next time you have an off-plan moment, say out loud: 'I am at the tip of the iceberg.' Then watch for the thought 'I've already blown it' — that's your warning signal. Recognise it, redirect it, and simply decide what your next meal will be. One thought. One meal. That's all it takes to stay above the water. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me! | 11m 44s | ||||||
| 6/17/26 | ![]() Ep 44_How to Deal with the Voice in your Head | Show Notes Have you ever heard that inner voice say "stuff it, I can't be bothered, what's the point?" — and then watched yourself blow your whole plan? You're not weak. You're not broken. And it's definitely not a willpower problem. In this episode, I'm unpacking the real reasons behind weight loss self-sabotage — why these intrusive thoughts show up specifically around food and not in other areas of your life, and what you can actually do to stop them from derailing your progress. Whether you're following a low-carb lifestyle, trying to break emotional eating habits, or simply struggling to stay consistent, this episode will help you understand your brain — and work with it instead of against it. What You'll Learn Why self-sabotage thoughts are a normal, predictable part of any weight loss journey The five key reasons your brain triggers "stuff it" thoughts — including fear of failure, low energy, dopamine cravings, all-or-nothing thinking, and emotional eating Why food cravings during stress aren't about hunger — they're about comfort and survival Six practical strategies to recognise and interrupt self-sabotage before it takes hold How to break the all-or-nothing thinking trap that keeps you stuck Why self-compassion (not self-criticism) is one of the most powerful tools in your weight loss toolkit The simple daily structure that removes decision fatigue and protects you on your hardest days Brief Key Moments Sheryl shares a real client story — how one woman almost derailed her progress and what helped her stay on track The moment Sheryl realised, while working as a receptionist for her own nutritionist, that self-sabotage thoughts are universal — not a personal failing A powerful analogy: why we don't blow our savings or quit our jobs after one bad day — so why do we do it with food? The five reasons self-sabotage thoughts are wired into your brain — explained clearly and without shame Six actionable steps to work with your brain, including spotting triggers, catching all-or-nothing thinking, and building a food structure that protects you Why alcohol was one of Sheryl's biggest personal triggers — and what she did about it The final message: you are not the thought — you are the person noticing the thought One Action to Start Now Create a simple eating structure and stick to it — three low-carb meals and one low-carb snack every day. No guessing, no last-minute decisions when you're tired and overwhelmed. You've already decided. You just follow the plan. This one shift removes the moment-by-moment decision-making that gives self-sabotage thoughts their power. Think of it not as restriction — but as protection for the version of you that's running on empty. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me! | 20m 39s | ||||||
| 6/7/26 | ![]() Ep 43_Stop Sabotaging Your Progress After Dinner: 10 Strategies that Work | SHOW NOTES Do you eat well all day, only to blow it after dinner? You’re not alone — and you’re not weak. After-dinner eating is one of the biggest hidden obstacles to weight loss for women, and in this episode I’m breaking down exactly why it happens and how to stop it for good. Late-night snacking isn’t just about extra calories — it’s calories eaten at the worst possible time. When your metabolism is slowing for sleep, food is far more likely to be stored as fat, blood sugar spikes are more damaging, and your overnight fat-burning window gets completely shut down. Add disrupted sleep into the mix, and the next day you wake up hungrier, with stronger cravings. It’s a vicious cycle. The good news? Once you understand what’s driving the habit — whether it’s stress, boredom, tiredness, or reward-seeking — you can break it. I’m sharing 10 practical, real-life strategies that I’ve used myself and with my weight loss clients to stop nighttime eating and start waking up feeling proud. WHAT YOU’LL LEARN Why after-dinner eating is the number one habit quietly sabotaging women’s weight loss How late-night snacking shuts down your overnight fat-burning window The real reason you crave food after dinner — even when you’re not hungry Why poor sleep leads to stronger cravings and how to break the cycle 10 proven strategies to stop nighttime eating — even when you’re tired and stressed How to identify your personal after-dinner trigger and address the real need Simple environment changes that make willpower irrelevant My personal favourite strategy for staying out of the kitchen (it might surprise you!) KEY MOMENTS The real reason you snack after dinner — It’s not hunger — it’s habit, stress, tiredness, boredom, or emotional decompression. Your brain is wired to seek a dopamine hit from sugar at the end of a long day. Why nighttime calories hit differently — After dinner, your metabolism slows in preparation for sleep. Late-night food is far more likely to be stored as fat, and sugar spikes at night raise insulin at a time when your body can’t process it well. The sleep-craving connection — Eating after dinner disrupts sleep, and poor sleep increases hunger hormones (ghrelin) while reducing satiety hormones (leptin) — setting you up for stronger cravings the very next day. Swap food for a ritual drink — A sugar-free hot chocolate, herbal tea, or sparkling water replaces the snacking ritual without the calories. You’re not depriving yourself — you’re choosing better. Get out of the kitchen — Visual food cues trigger cravings instantly, even when you’re not hungry. Close the door, turn off the light, and remove yourself from the environment entirely. Name your trigger before you eat — Pause and ask: what am I actually feeling right now? Boredom, stress, habit, reward? Once you name it, you can address the real need — without food. Set your environment up for success — Willpower is at its lowest in the evening. If it’s not in the house, you can’t eat it. Make the battle easier in the morning so your tired evening self doesn’t have to fight so hard. The 10-minute rule — Don’t say no — say ‘not yet.’ Wait 10 minutes, distract yourself, and watch the craving disappear. You don’t have to fight it; you just have to outlast it. THE ONE ACTION YOU CAN DO TO START NOW Choose just one strategy from today’s episode and commit to it this week. It might be making a sugar-free drink your new after-dinner ritual, brushing your teeth the moment you clear the plates, or simply staying out of the kitchen after dinner. Whatever feels most doable for you right now — start there. Small, consistent wins are what build lasting change. And there is nothing better than going to bed feeling proud of yourself, knowing you’re one step closer to your weight loss goals. If you give it a try, I’d love to hear how you go — drop a comment and let me know your progress! | 24m 24s | ||||||
| 5/24/26 | ![]() Ep 42: Cafes, Coffee & Cravings: How to stay Low Carb When Eating Out | Show Notes Trying to lose weight but struggling when eating out at cafés? In this episode, I talk about one of the biggest challenges people face when starting a low-carb lifestyle — navigating café culture without feeling deprived or “different.” After a conversation with a client who was loving her low-carb meal plan at home but feeling completely overwhelmed at cafés, I decided to unpack the biggest blood sugar traps hiding in coffee shops and share practical low-carb café strategies that actually work in real life. I cover: Hidden sugars in café drinks The blood sugar roller coaster created by common café foods The psychology of emotional eating and social pressure My favourite low-carb café meal ideas Simple coffee swaps that can dramatically reduce sugar intake How to stay consistent with weight loss while still enjoying social outings If you’ve ever walked into a café determined to stay on track and ended up face-to-face with muffins, banana bread and cravings, this episode is for you. What You’ll Learn Why café food can trigger cravings and blood sugar spikes The surprising amount of sugar in popular coffee orders The best low-carb café breakfast and lunch options How to order confidently at cafés without feeling awkward Why planning ahead makes eating out so much easier My mindset approach to getting back on track after an indulgent meal How to make low-carb eating sustainable for life Key Moments Why cafés can feel like a “danger zone” during weight loss The hidden impact of liquid calories and milk sugars How blood sugar spikes lead to hunger and afternoon crashes The emotional side of café eating and social pressure My favourite café food swaps and ordering strategies The best low-carb coffee options Why perfection isn’t necessary for long-term success The importance of the 80/20 mindset with weight loss One Action You Can Do To Start Now Before your next café visit, look at the menu online and decide in advance what you’ll order. Having a simple plan removes stress, reduces impulsive choices, and helps you walk into the café feeling calm, confident and in control. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me! | 19m 46s | ||||||
| 5/17/26 | ![]() Ep 41: 4.5 years to lose 20 kilos - and why that's such a success story | SHOW NOTES What does real, lasting weight loss actually look like? In this episode, I share the remarkable story of one of my long-term clients — a busy mum and business owner who lost 20 kilos over four and a half years. This isn’t a quick-fix story. It’s a story about slow progress, setbacks, emotional eating, and what it truly means to stay in the game when weight loss feels impossible. If you’ve ever regained weight, struggled to stay consistent, or wondered if it’s even worth starting again, this episode is for you. Her journey through the COVID years, a plateau, a holiday setback, and finally a breakthrough moment in September 2025 is proof that sustainable weight loss isn’t about speed — it’s about consistency and refusing to quit. WHAT YOU’LL LEARN Why slow weight loss progress is not the same as failure How weight regain after years of maintenance is more common than you think - and how to come back from it The real reason losing weight the second time around is harder (the physiology and psychology behind it) What “going all in” actually looks like in practice - it’s not motivation, it’s behaviour Why you can’t force readiness - and what to do while you wait for it How accountability and support accelerate your weight loss results Why the timeline of your journey doesn’t define the value of your result KEY MOMENTS She lost 15 kilos and kept it off for four years. Maintaining weight loss long-term is a huge achievement — and it’s possible on a low carb lifestyle, even with a busy family and a business to run. 2020–2021 changed everything. Stress, lockdowns, and emotional eating led to 20 kilos of weight regain. This wasn’t a failure of willpower — it was a very human response to an extraordinarily hard season of life. She came back, and it was slow. Three kilos in her first full year back. Seven kilos after two years. But she didn’t quit — she just kept showing up. The September turning point. Something shifted internally. She was sick and tired of being sick and tired — and she backed that feeling up with real structural changes to her eating. She lost 12 kilos in her final seven months. After years of slow progress, she found her sprint — and crossed the finish line at 20.2 kilos lost. ONE ACTION YOU CAN DO TO START NOW Ask yourself honestly: am I still in the game? You don’t need a perfect plan, a Monday start date, or a dramatic reset. You just need to take one small action today that keeps you in the game — a check-in, logging your food, reaching out to someone for support, or simply deciding not to quit. Progress doesn’t have to be fast to be real. The only strategy that doesn’t work is stopping entirely. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me! | 20m 16s | ||||||
| 5/10/26 | ![]() Ep 40: When You Know What to Do - But Still Don't Do it | Show Notes Have you ever known exactly what you need to do to lose weight - and still not done it? You're not lazy. You're not weak. You're experiencing what I call the resistance: the gap between knowing and doing that holds so many women back from the weight loss results they want. In this episode, I share a personal wake-up call I had recently — finding the exact same journal entry written three years apart — and why it was the push I needed to finally take action. If you've ever found yourself stuck in the same weight loss loop, going around in circles knowing what to do but not doing it, this one is for you. I cover the psychology behind why we resist the simplest, most effective habits — like drinking more water, going to bed earlier, tracking food, and meal planning — and give you five practical steps to finally break through and start making progress. What You'll Learn What the resistance is and why it shows up in your weight loss journey Why the simplest healthy habits — water, sleep, food tracking, meal planning — often face the most psychological resistance The real reason we avoid tracking food (hint: it's about accountability, not effort) Why motivation is not what you need to get started Five steps to overcome the resistance and take action — starting today How short commitments make healthy habits feel manageable and build real momentum Key Moments The journal entry that changed everything. I found the same note — "Sheryl, you need to track your food" — written three years apart. That was my wake-up call. The four habits people resist most. Water, sleep, food tracking, and meal planning. None of them cost a cent — yet all of them face huge psychological resistance. Why we resist tracking food. It's not about effort — it's about being honest with yourself. Tracking removes the "if I don't look at it, it isn't real" excuse. Motivation follows action. You don't need to feel ready. Start first — the motivation comes after. The cost of resistance. Three years of circling the same two kilos. Ask yourself: what has avoiding this actually cost you? Your One Action to Start Now Pick one habit you've been avoiding - just one - and commit to it for seven days. Start tracking your food — use a paper diary or MyFitnessPal Write a simple meal plan for the week ahead Set a consistent earlier bedtime Drink two litres of water every day Don't wait for the resistance to go away. Notice it — and take action anyway. Progress in your weight loss journey doesn't come from knowing more. It comes from doing what you already know. | 14m 54s | ||||||
| 5/3/26 | ![]() Ep 39: Beyond the Veggie garden: What Your Body Really Needs When Food Prices Rise | SHOW NOTES With food prices rising and cost of living pressure mounting, there's a lot of talk about growing your own vegetables - and while I love a veggie garden, this episode is about what the conversation is missing. As a nutritionist and weight loss coach, I want to make sure you're planning ahead with the nutrients your body actually needs to thrive: protein and healthy fats. I share my practical, budget-friendly guide to stocking a low-carb pantry for food security - without panic buying - so you can keep eating well, manage your weight, and feel in control no matter what happens with food prices. WHAT YOU'LL LEARN - Why vegetables alone won't keep you full, nourished, or at a healthy weight- Why protein and healthy fats are the real foundation of a weight loss diet for women- The best high-protein, budget-friendly foods to stock up on (tinned, frozen, and pantry)- Which tinned fish is lowest in mercury and best for your weekly meal plan- The healthy fats with the longest shelf life — including one you don't need to refrigerate- A free, zero-waste tip for making nutrient-dense bone broth at home KEY MOMENTS Vegetables aren't enough on their own.They provide fibre, vitamins, and minerals - but no significant protein or fat. Without those, you won't feel satisfied, your blood sugar will be unstable, and your low-carb diet won't hold. Protein is non-negotiable for women's weight loss.It stabilises blood sugar, preserves muscle mass, supports immune function, and keeps you full between meals, which means you spend less on food overall. Fat is your friend, not the enemy.You need dietary fat to absorb vitamins A, D, E, and K, support hormone production, and stay satisfied. It's also what makes eating low-carb sustainable long-term. The best budget proteins to stock now:Tinned sardines, tuna, salmon, mackerel, oysters, mussels, whole frozen chickens, chicken thighs, cheaper cuts of red meat (great in a slow cooker), whey protein powder, cottage cheese, and Greek yogurt. Healthy fats with long shelf lives:Olive oil, coconut oil, ghee (no refrigeration needed), tinned coconut cream, and nut butters. Bone broth costs nothing extra.Save your chicken carcass and simmer it down — you'll get collagen, minerals, and a nourishing base for soups. Exactly what our grandparents did, and it's more relevant than ever. ONE ACTION YOU CAN DO TO START NOW Open your pantry and ask yourself: if food prices spiked this week, how many days of protein could you sustain? Then pick just one thing to add on your next shop — a couple of tins of sardines, a jar of peanut butter, a bag of protein powder. You don't need a bunker. Just one small step toward feeling prepared and in control. LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me! | 17m 10s | ||||||
| 4/26/26 | ![]() Ep 38: Eat Well, Spend Less: Low Carb on a Budget | Show Notes If you’ve ever thought low-carb eating was too expensive, this episode is going to change your mind. The truth is, eating low carb for weight loss doesn’t have to blow your budget — in fact, when you do it right, it can cost you less than the way you’re eating now. In this episode I share my six practical strategies for eating low carb on a budget, without sacrificing nutrition, flavour, or your weight loss results. Whether you’re just starting a low-carb lifestyle or looking to make it more sustainable long-term, these tips will help you eat well and spend less. WHAT YOU’LL LEARN Why low-carb eating can actually be cheaper than a high-carb diet How protein and fat keep you fuller for longer — so you eat less and spend less The best budget-friendly low-carb foods to keep stocked at home How to use frozen food, batch cooking, and meal planning to cut your grocery bill Where to find low-carb staples like bread and protein powder for less online How to shop seasonally and think about nutrient density, not just price Simple, affordable meal ideas for breakfast, lunch, dinner, and snacks KEY MOMENTS The hidden cost of cheap food. Cheap, processed, high-carb food leaves you hungry, drives cravings, and leads to overeating. When you factor in the extra snacks and the blood sugar rollercoaster, it’s not actually saving you money. Satiety is the secret weapon. A low-carb meal built around protein and healthy fat keeps you full for hours. My clients regularly drop to two or three meals a day — fewer meals means a lower grocery bill. Plan before you shop. Impulse buying is the budget killer. Knowing what you’re going to eat before you walk into the supermarket is the single biggest money-saving habit you can build. Frozen is your friend. Frozen vegetables and meat are often cheaper than fresh, last longer, and are just as nutritious. Frozen spinach, broccoli, cauliflower, salmon, and berries are all low-carb staples worth keeping on hand. Batch cook and freeze. Casseroles, soups, curries, and stews are low-carb, easy to make in bulk, and freeze beautifully. A slow cooker is one of the best investments you can make for budget low-carb eating. Shop online for better prices. Protein powder, low-carb bread, and protein bars are often cheaper online than in the supermarket. Subscriptions and free shipping deals can add up to real savings over time. Eat seasonally. Cauliflower, broccoli, courgette, and cabbage are affordable low-carb vegetables when they’re in season. Fill your plate with them to cut costs and boost nutrition. Think nutrient density, not just price. Eggs and tinned fish are two of the most affordable, nutrient-dense foods available. At under a dollar per egg, you’re getting protein, fat, and essential vitamins for very little money. The 5-and-2 budget strategy. I keep five weekday meals really simple and budget-friendly, which gives me room for two more relaxed, social meals at the weekend. Simple during the week means freedom at the weekend. YOUR ONE ACTION TO START NOW Tonight, sit down and plan what you’re going to eat tomorrow. Just one day — that’s all you need to start. Ask yourself: what’s already in the fridge? Even the simplest low-carb meal — a couple of hard-boiled eggs, a wrap, some cheese — saves you buying lunch and starts building the planning habit that will bring your costs down fast. Make planning your top priority, and very quickly you’ll find this low-carb lifestyle feels both affordable and easy. “The only thing that’s going to stop you reaching your goal is if you quit. Never, ever give up.” | 21m 28s | ||||||
| 4/19/26 | Ep 37: A Message for the Overwhelmed Women in the Room | SHOW NOTES If you’re exhausted, overwhelmed, and your eating feels completely out of control — this episode is for you. I’m talking directly to the woman who is holding everything together for everyone else, yet can’t seem to get her emotional eating under control. Here’s the truth: your struggle with food right now is not really about food. When life feels chaotic, food decisions become overwhelming too. The constant thoughts about what to eat? That’s your brain seeking comfort and distraction from stress — a classic sign of emotional eating. In this episode I share the exact simple low-carb eating structure I gave a client this week — a practical plan for overwhelmed women over 40 that requires zero willpower, no tracking, and no perfection. Just three meals a day, protein, and low carb. That’s it. WHAT YOU’LL LEARN Why emotional eating is not your fault — and what’s really driving it How chronic stress triggers old habits and sabotages weight loss after 40 Why motivation doesn’t work when you’re overwhelmed — and what does My simple survival food plan to stop binge eating and regain control fast How stabilising blood sugar reduces cravings and decision fatigue Why getting your food in order is the first step to reducing overwhelm in every area of your life KEY MOMENTS Your food is a mirror of your life When life feels chaotic, food decisions fall apart. It’s not weakness — it’s a predictable pattern I see in women over 40 who are carrying a heavy mental load. The brain’s food obsession is a coping mechanism Constant food thoughts are your brain’s way of protecting you from deeper stress. Recognising this is the first step to breaking the cycle of emotional eating. You don’t need motivation — you need structure Waiting for the right moment or a burst of motivation keeps you stuck. A simple, repeatable eating structure works even on your worst days. The survival food plan Three meals a day, no snacking, protein at every meal, low carb. No tracking. No perfection. Just a baseline to come back to whenever life gets messy. Food and life are inextricably linked Getting your eating back on track doesn’t just improve your health — it reduces overwhelm across your whole life. Calm food, calm mind. THE ONE ACTION YOU CAN TAKE RIGHT NOW At your very next meal: put protein on your plate and leave out the high-carb foods. Don’t wait until Monday. Don’t try to be perfect. Just make that one meal count. That’s how you rebuild momentum and start to feel back in control of your emotional eating — one meal at a time. Want personalised support? Book a free call with me. I’d love to help you take your next step. | 12m 31s | ||||||
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| 4/13/26 | EP 36: 5 Ways to Stay Stane - and on Track - When the World Feels Chaotic | SHOW NOTES Feeling anxious, overwhelmed, or reaching for comfort food every time you check the news? You’re not alone. In this episode I’m sharing five simple but powerful strategies to help women over 35 stop emotional eating, stabilise blood sugar, and protect their mental health — even when the world feels uncertain. Whether you’re struggling with stress eating, poor sleep, or doom scrolling, these practical tools will help you stay on track with your weight loss goals without waiting for life to calm down first. WHAT YOU’LL LEARN Why stress and high cortisol make fat loss harder — and what to do about it The simple low-carb eating formula that stabilises blood sugar and reduces emotional eating How your bedtime (not just sleep duration) affects your weight loss hormones and mood Why doom scrolling triggers the same cortisol response as a physical threat — and how to stop it The one mindset shift that puts you back in control when everything feels chaotic How to use joy and dopamine as tools for nervous system regulation KEY MOMENTS Blood sugar is your foundation. Protein at every meal, three meals a day, and no unnecessary snacking keeps cortisol steady and emotional eating at bay. Sleep before 10 pm is a game-changer. Going to bed late — even if you get eight hours — disrupts the sleep hormones that regulate appetite and stress. Your mental diet matters as much as your food diet. Social media algorithms are designed to provoke an emotional reaction. Curate your feed like you curate your plate. Stop monitoring what you can’t control. Checking fuel prices, exchange rates, and news headlines when you can’t act on them is a silent cortisol drain. Joy is medicine, not a luxury. Anticipating something positive raises dopamine and creates the hope your nervous system needs right now. YOUR ONE ACTION TO START NOW Control the scroll. Right now, unfollow or mute any account that consistently makes you feel worse. Then, instead of opening your For You page, search for something that lifts you up — positive quotes, funny animals, low-carb recipe ideas. Set a timer and stick to it. This one change is having the biggest impact on my clients’ emotional eating right now, and it can start working for you today. The only thing that’s going to stop you reaching your goal is if you quit. Never, ever give up. | 18m 02s | ||||||
| 3/8/26 | Ep 35: Stop Starting Over - The Goal Setting Secret that Changes Everything | Show Notes In this episode, I share the real reason so many women keep starting over with their weight loss goals — and it's not willpower, laziness, or the wrong diet. I explain why weight loss is fundamentally different from every other goal you'll ever set, and why that changes everything about how you approach it. If you're ready to stop the cycle and finally create a weight loss goal that sticks, this episode gives you the three key actions to make 2026 your year. What You'll Learn Why weight loss is an emotionally driven goal — and why that means standard goal-setting advice doesn't work How to create a compelling, exciting goal that motivates you more than the temporary pleasure of food Why vague goals like "I want to lose weight" aren't enough — and what to do instead How deadlines create urgency and stop the "I'll start Monday" cycle for good Why accountability to someone other than yourself is a game changer for weight loss success The daily habit that has kept my weight off for 25 years — and how to make it work for you Six practical ways to connect to your goal every single day Key Moments Why Weight Loss Is Different — Weight loss isn't a knowledge problem — it's an emotional one. Most women already know what to eat. What gets in the way is the lack of emotional drive when life gets hard and food is calling. Your goal needs to compete with that dopamine hit, every single day. Creating an Exciting Goal — Vague goals don't create action. I walk through how to go beyond the number on the scales and connect to what that goal actually means for your life — how you'll feel, what you'll be able to do, and why it matters. The goal has to move you emotionally every time you think about it. The Power of a Deadline — Without a deadline, a goal is just a wish. I cover three types of deadlines that work well — event-based, health-based, and milestone-based — and how to plan backwards from your target date to make progress feel real and achievable. Accountability Changes Everything — We are far more likely to follow through when someone else knows our commitment. Whether it's a friend, an accountability partner, or a coach, having external support provides motivation when your internal drive wavers. Daily Goal Connection — This is the secret sauce. Connecting to your goal every single day is what separates women who succeed from women who quit. Just like we shower to wash our bodies, we need to wash our minds daily — reminding ourselves what we're working toward and why. One Action You Can Do to Start Now Write down your goal using this prompt: If this were the best year of my life, health-wise, what would that look like? Don't think about what's realistic — think about what genuinely excites you. Then choose one way to connect to that goal every morning this week, whether that's two minutes of journaling, a vision board, or a photo on your lock screen. This single daily habit is the foundation that makes everything else — the food choices, the discipline, the consistency — so much easier. | 23m 35s | ||||||
| 1/28/26 | Ep 34: Your Holiday Survival Guide - How to Stay Low Carb While Traveling | Show Notes In this episode, I share my proven strategies for staying on track with your low carb lifestyle while traveling. Whether you're camping, road-tripping, or flying overseas, I'll show you how to avoid holiday weight gain, prevent bloating, and return home feeling energised - not defeated. Learn how to set realistic goals, prep smart before you leave, make the best food choices on the road, and hit the ground running when you get back home. What You'll Learn How to set clear intentions before your trip so you stay committed to your goals The critical prep work to do before leaving that sets you up for success when you return Smart low carb food options for road trips, camping, and air travel The "Last Day Rule" strategy for enjoying treats without derailing your progress Why hydration is your secret weapon for avoiding bloating and staying energized My favorite protein-packed travel foods including dehydrated meals and portable options How to get back on track immediately after your holiday—without waiting for Monday Key Moments Setting Your Holiday Intention - I explain why deciding your goal (maintenance vs. continued weight loss) before you pack is the most important strategy of all. The 80-20 formula works well for maintenance, while weight loss requires more discipline with meal planning and food prep. Pre-Holiday Food Prep - I share why preparing 1-2 meals before you leave is essential for every trip. Having low carb wraps, lasagna portions, or other meals in your freezer means you can stay on track from the moment you walk through the door, especially when dealing with jet lag or exhaustion. Low Carb Options on the Road - From protein bars and beef jerky at petrol stations to planning your protein sources in advance, I cover practical solutions for staying fueled without compromising your goals while traveling. The Last Day Rule - Save special treats for your final day of vacation. This gives you something to look forward to while keeping you on track for most of your trip, and you head straight home afterward with no chance to repeat the indulgence. Water as Your Secret Weapon - I emphasize why staying hydrated (2-3 liters daily) prevents bloating, headaches, and false hunger signals. Dehydration causes fluid retention, which is exactly what we don't want while traveling. Camping and Remote Travel Solutions - I recommend dehydrated keto meals (like Radix in New Zealand), canned proteins, protein powder, and low-carb pasta alternatives that are portable and don't require refrigeration. Coming Home Strong - Don't wait until Monday to restart your plan. Get back on track the day after you return by using your prepped meals, restocking fresh food within 24 hours, and immediately returning to your low carb routine. One Action You Can Do to Start Now Before your next trip, prep and freeze 2-3 low carb meals. This single action ensures you won't sabotage your progress in those crucial first 24-48 hours after returning home. Choose simple options like low carb lasagna, soup portions, or pre-made wraps that you can pull from the freezer and reheat. Having these meals ready eliminates decision fatigue, removes the temptation to order takeout, and keeps you in momentum with your weight loss goals from the moment you walk through your door. Products mentioned in this episode: Radix Nutrition keto dehydrated meals | 21m 06s | ||||||
| 12/15/25 | Ep 33: How to Handle food Pushers This Festive Season | Show Notes Ever felt pressured to eat holiday food you don't want? You're not alone. In this episode, I'm sharing exactly how to handle food pushers during the festive season while staying on track with your weight loss goals and low carb lifestyle. I've maintained my 30 kilo weight loss for 25 years, and I've learned that the holidays aren't just about managing your relationship with food-they're about navigating everyone else's expectations too. Whether it's family gatherings, Christmas parties, or work celebrations, you'll discover practical strategies to set boundaries without damaging relationships or feeling guilty. If you're trying to lose weight during the holidays, this episode gives you the exact words to say, mindset shifts to make, and strategies to use so you can stay in control and enjoy the festive season on your terms. What You'll Learn Why family and friends push food on you (and why it's usually coming from love) 5 polite ways to decline food without offending anyone or making excuses The power of deciding in advance what you'll eat - so you stay in control Mindset shifts that make saying no to holiday treats easier How to use low carb alternatives to make festive eating enjoyable Why self-compassion beats self-criticism if you slip up Planning strategies to set yourself up for success at holiday events Key Moments The Holiday Food Pressure ProblemUnderstanding why hosts and family members push food—it's about love, validation, and cultural connection, not sabotage. Your Ready-to-Go ResponsesPractical phrases you can use when someone insists you eat: from gracious declines to honest boundary-setting to strategic white lies. Changing Your Internal DialogueThe mindset shifts that helped me navigate 25 years of festive seasons while on this journey: reminding yourself it's your choice, remembering you've had it before, and focusing on temporary pleasure versus long-term consequences. Low Carb Alternatives Make It EasierHow having delicious low carb options available makes saying no to sugary treats much simpler. Planning for SuccessSimple strategies like eating before events, finding a supportive friend, and knowing when to leave early. If You Slip UpWhy self-compassion is essential and how to get back on track immediately - not Monday, not tomorrow, but with your very next meal. You're the BossThe key principle: whether it's others or your own thoughts trying to convince you to eat, you decide. Staying in the power seat is what matters. One Action You Can Do to Start Now Think of 2-3 replies you can use for upcoming holiday situations where someone might push food on you. Write them down. Practice saying them out loud. Have them ready to go so you enter every festive event feeling confident and in control. Bonus: Create a personal affirmation for those moments when you feel tempted. Something like: "It's a treat for 10 seconds in my mouth, but I have to deal with the consequences much longer. I choose to stay on track with my goals." Next week's episode: How to Do Low Carb on Holiday Remember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up. | 16m 20s | ||||||
| 11/23/25 | Low Carb Lunch Mastery: Stop the 3pm Crash & Finally Win Your Afternoon | Show Notes Struggling with low carb lunch ideas that keep you satisfied? Crashing hard at 3pm? In this episode, I'm sharing my simple lunch formula that has helped hundreds of women over 35 stay on track with their low carb weight loss journey. I'll show you exactly why lunch is the hardest meal to master and give you my "lunch math formula" that eliminates decision fatigue. Plus, I'm sharing 20+ easy low carb lunch ideas for every situation—whether you're at work, at home, or on the go. What You'll Learn Why lunch is sabotaging your weight loss (even when breakfast and dinner are on point) My 3-part lunch formula: Protein + Fat + Color that keeps blood sugar stable How much protein you actually need at lunch to stay full all afternoon 20+ practical low carb lunch ideas for takeaway, meal prep, and zero-prep days How to handle workplace lunch pressure and comments about your food choices Why getting lunch right improves your entire afternoon, dinner choices, and sleep Key Moments Why Lunch Is Your Hardest Meal I explain why lunch consistently derails even successful low carb eaters—it's happening during your busiest, most unpredictable part of the day when decision fatigue peaks. The Lunch Math Formula My game-changing formula: 20-30g protein + 2 servings of fat + color. I break down exactly what this looks like in real food portions. 20+ Low Carb Lunch Ideas Practical options for every situation—bunless burgers, Greek salads, tuna-stuffed avocados, egg bacon muffins, and zero-prep emergency meals. The Domino Effect Why lunch is your highest-impact meal and how nailing it improves your afternoon energy, dinner choices, snacking habits, and sleep quality. One Action You Can Do to Start Now Choose ONE low carb lunch you really like and repeat it for as many days as you can this week. Pick something simple—rotisserie chicken with a salad bag and half an avocado, or tuna with mayo in lettuce wraps. When you eliminate lunch decision fatigue, you'll notice less afternoon snacking, stable energy, more control, and money saved. Remember: Success comes from preparation, not willpower. LINKS: ➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE Follow me on TikTok: sheryltakayamaFollow me on Facebook: Why Weight AcademyFollow me on Instagram: sheryl_whyweightacademy And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me! | 18m 04s | ||||||
| 11/6/25 | Ep 31: Beat the Festive Bloat: Your Guide to a Comfortable Summer | Show Notes Are you dreading the festive season bloating that comes with Christmas parties and summer celebrations? I get it! As someone who's maintained a 30 kg weight loss for 25 years on a low carb plan, I know exactly how challenging this time of year can be for your gut health and weight maintenance. In this episode, I'm sharing my proven strategies to help you navigate the silly season without the uncomfortable bloating, digestive issues, and weight gain that typically accompany holiday eating. Whether you're following a low carb lifestyle, managing IBS symptoms, or simply want to feel comfortable in your summer wardrobe, these practical tips will help you enjoy all the festivities while keeping your gut happy. I'll walk you through simple meal timing strategies, digestion optimization techniques, and the surprising foods that might be causing your bloating—even on a low-carb diet. Plus, I'm sharing my day-of-event game plan that will help you make confident food choices at Christmas parties, work functions, and family gatherings. The best part? You don't need to restrict yourself or miss out on the celebrations. With just a few small tweaks to when, how, and what you eat, you can absolutely enjoy the festive season AND feel light, energized, and confident in your body. Your future self will thank you! What You'll Learn In this episode, I'm breaking down everything you need to know about keeping your gut happy through the festive season: Understanding Bloating: Why bloating happens more during the holiday season and what triggers it How late-night eating affects your digestion and causes inflammation The connection between alcohol, poor sleep, and gut health Why your gut loves routine and how festive chaos disrupts it Meal Timing Strategies for Better Digestion: Why eating your largest meal earlier in the day is a game-changer for gut health The four-hour rule between your last meal and bedtime (this is huge!) How to plan around nighttime events and Christmas parties Why digestion is strongest midday and weakest at night Digestion Optimization Techniques: The simple chewing technique that improves nutrient absorption How apple cider vinegar wakes up your stomach acid for better digestion Why drinking water before meals actually hurts your digestion The five-minute post-meal habit that dramatically lowers blood sugar Problem Foods for Bloating (Even on Low-Carb!): High-FODMAP vegetables that can trigger IBS and bloating Why avocado might be causing your digestive issues The low-carb vegetables that are actually gut-friendly for summer Common festive food triggers like wheat, gluten, and dairy Smart Holiday Eating Strategies: Why grazing all day prevents proper digestion How to manage stress and inflammation during busy periods The truth about alcohol and gut health (plus my "pick your moments" approach) Hydration tips for reducing bloating when eating salty party foods Your Day-of-Event Game Plan: What to eat before arriving at holiday parties How to navigate buffet tables without overeating Simple positioning tricks to avoid mindless snacking Post-event recovery strategies for your gut Key Moments The Festive Season Reality Check I talk about why November through January is the most challenging time for gut health and weight maintenance. Between work parties, family gatherings, and late-night celebrations, our bodies face rich foods, alcohol, and disrupted routines—all of which stress our digestive system. Why You're Bloated: The Root Causes I break down the main culprits behind festive bloating: larger portions of rich, fatty foods, eating later than usual when digestion is weakest, alcohol consumption leading to inflammation and poor sleep, and the gut's disrupted routine during the holidays. The Avocado Surprise Many of my low-carb clients are shocked to learn that avocado, while healthy, is actually high in FODMAPs and can trigger bloating in people with IBS. I explain why those chips and guacamole at parties might be behind your digestive discomfort. Timing Is Everything I share my number one strategy for reducing bloating: eating your largest meals earlier in the day when digestion is strongest. I explain why lunch functions are better than dinners, and how leaving four hours between dinner and bedtime can transform how you feel. The Digestion Optimization Toolkit I reveal simple techniques that most people overlook: chewing each mouthful 20-30 times, using apple cider vinegar before heavy meals, drinking water between meals (not before), and taking a short walk after eating to stabilize blood sugar. The Vegetable Paradox This surprises everyone! I explain why some vegetables—even healthy, low-carb ones like cauliflower, Brussels sprouts, and kale—can cause significant bloating. I share which summer vegetables are gut-friendly alternatives. Managing Alcohol During Festivities Instead of saying "don't drink," I share my realistic approach: pick your special moments and really enjoy them, rather than having small amounts at every occasion. Your liver needs alcohol-free time to focus on detoxing and fat burning. The Day-of-Event Strategy I walk through my complete game plan for handling big events: eating balanced meals beforehand, surveying the buffet to make protein your priority, plating your food instead of grazing, and positioning yourself away from the food table. The Reset Mindset I emphasize the importance of not mentally punishing yourself after a celebration. If you're not overdoing it frequently, the impact is minimal. The goal is enjoying yourself while keeping your pants comfortable! Your One Action to Start Now I challenge you to implement the four-hour rule—leaving at least four hours between dinner and bedtime. This single change will help your digestion year-round, but it's especially powerful during the festive season when your body needs extra support. One Action You Can Do to Start Now Out of everything I've shared in this episode, here's the one action I want you to focus on: Really take notice of how you feel when you lie down at night. Starting today, I want you to implement the four-hour rule - leave at least four hours between your last meal and bedtime. Give this a go and pay attention to how different your body feels. This isn't just a festive season hack. This is something that's going to help you all year round. But if you can start being intentional about this now, your body is going to appreciate it so much more during this challenging time of year. When you go to bed feeling light with your food fully digested, you'll not only improve your digestion and reduce bloating, but you'll also sleep better. And when you sleep better, you'll have much better control over your appetite the next day. It's a positive cycle that starts with this one simple timing adjustment. Try it tonight. Notice the difference. Your gut (and your summer wardrobe) will thank you! | 18m 50s | ||||||
| 10/29/25 | Ep 30: Stop the Food Chatter: 3 Simple Steps to Silence Your Cravings | Show Notes Are you struggling with constant food thoughts and emotional eating? Do you find yourself thinking about food from the moment you wake up until you fall asleep? In this episode, I'm sharing the exact three-step framework I taught hundreds of women in my recent "Fix the Food Noise" challenge. If you've been battling food cravings, stress eating, or binge eating urges, this episode is your roadmap to food freedom. I'll walk you through practical mindset strategies for weight loss that you can implement immediately. These simple emotional eating solutions have helped women break free from the constant mental chatter about food and finally experience what it feels like to have control over their eating habits. Whether you're dealing with nighttime snacking, mindless eating, or sugar cravings, these three steps will help you rewire your relationship with food. What You'll Learn ✓ Why constant food thoughts aren't about willpower – Learn the real reason your brain keeps pulling you toward food and how to break the cycle of emotional hunger ✓ The difference between physical hunger vs emotional hunger – Understand how to identify true hunger signals versus stress eating triggers so you can make better food choices ✓ The 60-second Pause Protocol – A simple pattern interrupt technique that stops automatic hand-to-mouth eating and gives you back control over your food decisions ✓ How emotional granularity reduces cravings – Discover why naming your emotions (bored, stressed, lonely, tired) actually tames them and reduces the urge to eat ✓ The 5-Minute Redirect strategy – the rescue plan for breaking the food trance when emotional eating urges strike, including body shaking, grounding techniques, and distraction methods ✓ Why low-carb eating stabilizes blood sugar – Understand how balancing your blood sugar makes it dramatically easier to overcome food addiction and reduce hunger ✓ The Post-It Note trick – A brain retraining method that interrupts mindless snacking and helps you build awareness before eating ✓ How to rewire your brain's response to uncomfortable emotions – Learn why your subconscious uses food to cope and how to teach it healthier alternatives for emotional regulation Key Moments Understanding Food Noise The constant voice in your head about food isn't about lack of willpower—your brain has been wired to use food as the solution to every uncomfortable feeling You can rewire this pattern with three simple steps that take just minutes The Foundation: Low-Carb Eating for Blood Sugar Balance Balanced blood sugars eliminate the blood sugar roller coaster that drives constant hunger Low-carb eating is the physical solution; mindset strategies are the mental solution Step 1: Awareness - Becoming a Detective, Not a Judge Physical hunger comes on gradually with stomach sensations; emotional hunger strikes suddenly and craves specific comfort foods Most snacking is driven by emotional hunger and habit, not true physical hunger Step 2: The Pause Protocol - Your 60-Second Circuit Breaker Stop, close your eyes, and take two deep breaths before eating anything Name your emotion specifically (bored, stressed, lonely, tired)—emotional granularity helps your subconscious feel heard and tames the emotion Use Post-It notes with "PAUSE" on your fridge and cupboards as visual reminders Step 3: The Redirect - Breaking the Food Trance If it's emotional hunger, use the 5-Minute Redirect: shake your body, orientate yourself with the 3-3-3-3 technique (look at 3 things, touch 3 things, smell 3 things, listen for 3 sounds) Do any 5-minute activity to redirect away from food thoughts—keep a list of activities ready to go Why This Works You're teaching your brain there are other ways to process emotions besides eating Every time you successfully redirect, you strengthen your ability to do it next time The ONE Action You Can Do to Start Now Get three Post-It notes and write the word "PAUSE" on them. Place them strategically: One on your fridge One on your cupboard One on the pantry or snack box where you typically grab food This simple visual reminder will start retraining your brain to pause before eating. When you see that note, take your two breaths, notice what you feel, and remember you always have a choice. Once you start pausing, everything else becomes possible—the orientation, the redirect, all of it. But if you don't pause, you're still on autopilot. Food noise does not have to control you anymore. You've got the tools. Now it's time to start using them. Resources & Links CLICK HERE to find out more about the 5-day Fix Food Noise Programme. This is your roadmap from constant food obsession to food freedom. With daily guided videos, an actionable workbook, and 50+ redirect strategies, you'll learn exactly how to pause, identify emotional hunger, and rewire your brain's response to uncomfortable feelings - so you can finally stop using food as your go-to coping mechanism. | 17m 09s | ||||||
| 10/22/25 | Ep 29: When Your Child Hates Healthy Food: What My Son's Food Struggles Taught Me About Letting Go | Show Notes Are mealtimes with your kids turning into a battlefield? Does your child refuse vegetables, reject healthy food, and only eat the same meals on repeat? You're not alone, and I've been exactly where you are. In this episode, I'm sharing my personal 19-year journey raising a selective eater.... a child that has refused to eat vegetables for nearly two decades! I'll walk you through how my years of coaching emotional eaters shaped my parenting approach, why I chose to let go of food battles at dinnertime, and the surprising transformation that happened when my son turned 19. This isn't about judgment or perfect parenting, it's about finding peace at the family dinner table while still ensuring your child gets proper nutrition. If you're struggling with a fussy eater, picky eating habits, or constant mealtime stress, this episode will give you a fresh perspective and hope that things can change. What You'll Learn How childhood food battles create lifelong emotional eating patterns – I share what my adult weight loss clients tell me about their childhood experiences with food and how it shaped their relationship with eating decades later Why forcing kids to eat healthy food can backfire – Learn why making children finish their plates or eat foods they hate can lead to negative associations with food that last into adulthood My simple nutrition strategy for selective eaters – How I focused on protein and healthy fats while letting go of the "five vegetables a day" pressure, and why this approach reduced stress for our entire family How to avoid power struggles at dinnertime – Practical ways to work with what your child will eat instead of creating nightly battles that everyone dreads The surprising truth about picky eaters growing up – What happened when my son reached his late teens and suddenly became interested in nutrition, body composition, and eating a wider variety of foods - all on his own How to support your child's nutrition without damaging your relationship – Why sometimes being patient and letting go is more important than being "right" about healthy eating The connection between parenting and weight loss coaching – How listening to my clients' childhood food stories completely transformed how I approached feeding my own children Key Moments What My Clients Taught Me About Childhood Food Battles Over the years, I've heard countless stories from emotional eaters about how forced eating, strict meal rules, and dinner time battles created lasting negative relationships with food. Many blame their mothers for counting calories, watching what they ate, or forcing them to finish their plates even when they weren't hungry. My Son's Food Journey Begins From the moment my firstborn started solids, I was the enthusiastic new mum making homemade vegetable purées and fruit purées, determined to do everything right. But I had a problem—my baby wasn't keen on food. The day he learned to push away vegetables was the day he refused them completely, and that pattern continued for years. The Confronting Reality for a Nutritionist Here I was, studying nutrition and passionate about healthy eating, with a child who had an incredibly limited palate. He wouldn't eat casseroles, mixed foods, or vegetables. He was thin and energetic, and all I wanted was for him to eat. My Approach: Protein First, Let Go of Everything Else I had to step back from everything I'd learned and focus on one simple goal—making sure my son got protein at every meal and some healthy fats to keep him satisfied. For vegetables, he would only eat raw capsicum, and I decided that was enough. I wasn't going to make every dinner a battleground. The Terrible Lunchbox When my son started school, his lunchbox was filled with carbs because there was no protein he would eat cold. I used to fear that Campbell Live would come to his school analyzing lunchboxes and my son would announce, "My mum's a nutritionist!" I compensated by ensuring he had protein at breakfast with eggs or a protein smoothie, and again after school. The Same Four Meals on Repeat For years, my son ate the same rotation: simple steak cut into bits with capsicum and rice or potato, chopped sausage, or beef. That was it. Sometimes I made separate dinners for him, but often I'd just cook extra of what worked. I didn't want mealtime to ruin our family harmony. The Magical Transformation at Age 19 Something incredible happened in the last year. My son, now 19, suddenly became interested in body composition and fitness. He started asking me questions about nutrition, protein timing, and meal balance. He began eating fruit—kiwi fruit and grapes! He's experimenting with food and making conscious choices about nutrition before and after exercise. And none of this came from me pushing him. It all came from him. What This Taught Me About Parenting and Nutrition I learned that we're not always the experts, even in our areas of professional knowledge. I had to step back, remember the stories of my clients who developed emotional eating issues from childhood food battles, and trust that my son would find his own way. It taught me to be non-judgmental about what other parents are doing because I know we're all trying our best. Some People Are Just Different When it comes to food, some children are incredibly selective. It doesn't mean they're wrong, they're just different. My job as a parent was to support my son in a way that fit what he needed, not create constant fights over food. Conclusion If you're struggling with a child who refuses healthy food, rejects vegetables, or turns every meal into a power struggle, I want you to know that you're not alone. I've been there as both a mum and a nutrition professional, and I understand how frustrating and concerning it can be. My 19-year journey with my selective eater taught me that sometimes letting go is more powerful than holding on. By focusing on the basics - ensuring my son got adequate protein and healthy fats - and releasing my attachment to the "perfect" balanced plate, I avoided creating the kind of food battles that my adult clients tell me damaged their relationship with eating. The most surprising lesson? Patience and acceptance can lead to outcomes you never imagined. My son's recent transformation into someone who asks nutrition questions and willingly eats fruit proves that children can develop healthy relationships with food when they're not forced or pressured. Remember, you know your child best. There are many ways to navigate picky eating and childhood nutrition challenges. If today's episode resonated with you, if you have questions, or if you'd like to share your own experiences with feeding fussy eaters, please reach out. I'd love to hear from you and support you on this journey. Ready for support on your own weight loss journey? Check the links below to my socials and grab my free five-day low-carb meal plan with five delicious dinner recipes. You'll also find information about my four-week Foundations of Fat Loss program, designed specifically for the fat-burning needs of women over 35. | 19m 49s | ||||||
| 10/8/25 | Ep 28: The 30-second Mindset Shift that Melts Stress and Accelerates Fat Loss | Show Notes In this episode, I'm sharing a game-changing mindset shift that costs absolutely nothing but can transform your entire weight loss journey. If you've been struggling with weight loss despite following meal plans and exercise routines, this episode is for you. I'm revealing the powerful connection between gratitude and fat burning, and why your mindset might be the missing piece in your transformation. Did you know that chronic stress and high cortisol levels can literally turn off your body's fat-burning ability? I'll show you how a simple 30-second gratitude practice can lower stress hormones, boost feel-good neurotransmitters, and accelerate your weight loss results. Whether you're just starting your low carb weight loss journey or you've been working on losing weight for a while, this gratitude practice will help you overcome emotional eating, reduce stress eating, and create sustainable weight loss habits that actually stick. I've maintained my 30-kilo weight loss for 23 years, and I can tell you from experience that weight loss mindset work is just as important as nutrition and exercise. In this episode, I'm sharing the exact gratitude strategies I use with my weight loss coaching clients to help women over 35 break through plateaus and finally lose weight for good. If you're tired of diet culture, yo-yo dieting, and feeling like you're constantly fighting your body, this episode will help you shift from punishment mentality to gratitude-based weight loss. I'll teach you how to be grateful for your body, even when you're not at your goal weight yet. What You'll Learn In this episode, I'll teach you: How gratitude literally rewires your brain for fat burning by lowering cortisol (your stress hormone) and boosting serotonin and dopamine Why mindset work is the missing piece in your weight loss journey and why food plans alone aren't enough for long-term success The environment-thoughts-feelings-actions-results connection that explains why you do what you do, and how to change it How to practice gratitude for your body at any weight, including being thankful for every scar, stretch mark, and the journey your body has taken you through Why gaining weight easily might actually be a blessing in disguise because your body is giving you quick feedback when something isn't working Five simple daily gratitude practices you can implement immediately to start burning more fat How to use gratitude to interrupt food cravings and break negative thought spirals before they lead to stress eating The truth about body fat's purpose and how to be grateful for it even when you want to lose weight Why we're incredibly fortunate to be losing weight in 2025 with all the low carb food options, apps, and resources available How to start small with gratitude even if you're currently feeling very negative about your body Key Moments Why Mindset Matters More Than Food Plans I explain the environment-thoughts-feelings-actions-results diagram that shows why simply telling someone what to eat doesn't create lasting weight loss. Without addressing the deeper mindset issues, old habits and feelings eventually catch up. The Science of Gratitude and Fat Burning I break down how gratitude works in your brain to lower cortisol (the stress hormone that turns off fat burning) while boosting serotonin and dopamine. This is why people who practice gratitude see better weight loss results. Be Grateful for Your Body's Journey I share how to develop gratitude for the body you have right now, including every scar and stretch mark that tells a story of your resilience. Each experience, even difficult ones, shows how your body got you through. My Personal Story of Grief and Weight Gain I open up about gaining 20 kilos in one year after my best friend passed away when I was 18. I explain how I can now look back with gratitude that I turned to food instead of alcohol or drugs, and how I eventually reversed the weight gain. Why Body Fat Serves a Purpose I share a client's cancer story and how having extra body fat actually helped her survive chemotherapy when she couldn't eat. This reframes how we think about body fat—it's there for survival and serves an important purpose. Be Grateful You Can Control This Challenge Unlike many medical diagnoses where people have no control, weight loss is something we can actually do something about. Compared to other health challenges, we're incredibly fortunate. Why Gaining Weight Quickly Is Actually Feedback I explain how people who gain weight easily are getting quick feedback from their bodies, while "skinny fat" people might be developing inflammation and autoimmune conditions without visible warning signs. The Amazing Weight Loss Resources We Have in 2025 I celebrate how incredible it is to lose weight in 2025 with access to low carb bread, wraps, rice, pasta, podcasts, apps like MyFitnessPal, fitness trackers, and so much information at our fingertips. Five Simple Daily Gratitude Practices I walk through five easy ways to bring gratitude into your daily routine: Morning gratitude journal (three things, one related to your body) Pre-meal gratitude pause (thank your body and food before eating) Interrupt cravings with gratitude (ask "what am I grateful for right now?") Gratitude walks (combine exercise with mindset work) Evening wins review (reflect on three small victories from your day) Tips for Starting Small I give practical advice for people who are struggling with negative body image. Start with being grateful for simple things like your legs that carry you or your eyes that can see. It's okay if it feels forced at first—like exercise, it gets easier with practice. The One Action You Can Do to Start Now Take the 7-Day Morning Gratitude Challenge For the next seven days, write down three things you're grateful for every single morning. Make this non-negotiable—do it before you check your phone, before you start your day, before anything else. Here's the formula: Two things from your life (relationships, opportunities, experiences, anything) At least one thing related to your body or health (your legs that carry you, your heart that beats, your ability to taste delicious food, your improving energy levels, etc.) Keep your gratitude journal by your bedside so it's the first thing you see when you wake up. This simple habit will start to rewire your brain, lower your stress hormones, increase your fat-burning potential, and shift your entire relationship with your body and your weight loss journey. Remember: mindset work is free, but the results are priceless. This 30-second practice could be the missing piece that finally helps you lose weight for life. Connect With Me Want support in your weight loss journey? I'd love to help! Get My Free Resources: 5-Day Low Carb Meal Plan 5 Delicious Low Carb Dinner Recipes Join My Program: Foundations of Fat Loss (4-week program designed specifically for women over 35) Remember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up. | 17m 39s | ||||||
| 9/28/25 | Ep 27: Breaking the Scale Stall | Breaking the Scale Stall: Why your Weight Loss Plateau Isn't your Fault (And What to do About it) Feeling frustrated because the scale won't budge despite doing everything right? You're not alone! In this episode, I dive deep into the real reasons behind weight loss plateaus and why they're actually a normal part of your weight loss journey—not a sign of failure. As someone who's maintained a 30kg weight loss for 23 years and coached hundreds of women through their own transformations, I see this plateau frustration constantly. The truth is, most plateaus aren't about your food choices or lack of willpower—they're about your body doing exactly what it's designed to do. in this episode I share the surprising number one cause of weight loss plateaus (hint: it's not what you think!), walk you through a complete checklist of plateau triggers, and give you actionable strategies to break through that stubborn scale stall. Plus, I'll teach you the mindset shifts that separate successful long-term weight loss maintainers from chronic dieters. Whether you're following a low carb diet, keto lifestyle, or any sustainable eating plan, this episode will help you understand your body better and give you the tools to keep progressing toward your weight loss goals. What You'll Learn In this episode, I'll teach you: Why weight loss plateaus happen and why they're completely normal (it's your body's natural protective mechanism, not your failure) The 7 most common plateau triggers including hormones, stress, sleep, and the weekend effect that sabotages your progress The surprising #1 cause of plateaus that most people never consider—and it's probably affecting you right now How your menstrual cycle impacts fat burning and why certain times of the month make weight loss nearly impossible The metabolism-slowing effects of alcohol and why even one glass can stall your progress for days Why your bedtime matters for fat loss and how missing those pre-midnight hours affects your body's ability to burn stored fat The weekend weight loss trap that keeps you stuck in the same weight range week after week Practical plateau-busting strategies you can implement immediately to get the scale moving again The crucial mindset shifts that separate long-term weight loss success from chronic diet failure How to identify what's in your control versus what you need to simply be patient with during plateaus Key Moments The Plateau Mindset Trap I explain why plateaus aren't really about food—they're about what happens in your mind when results slow down. This is where most people hand over their power and quit, but it's actually the defining moment that separates successful weight loss maintainers from chronic dieters. The Menstrual Cycle Connection I break down exactly how hormones affect fat burning throughout your cycle. From day 1 until ovulation (days 10-14), your body naturally wants to hold onto fat. Understanding this pattern can save you from unnecessary frustration and self-sabotage. The One-Glass Rule Studies show that just one glass of alcohol can slow your metabolism for up to three days. If you're already dealing with a slow metabolism and stubborn scale, this could be the simple fix you need. The Habit Plateau The biggest plateau cause that no one expects—your body adapts to your routine. We're creatures of habit, but your metabolism catches up to predictable patterns. I share how I use three-day fat loss acceleration protocols in my Academy program to keep bodies guessing. The Weekend Weight Bounce If you're good Monday through Friday but sloppy on weekends, you'll stay exactly where you are. I explain the weekend effect and how it creates a frustrating cycle that exhausts your motivation. The Power of Patience vs. Action I teach the difference between productive patience and passive waiting. When to be patient with your body's natural processes versus when to take action and shake things up. The "What's in My Control" Framework My go-to method for breaking through plateaus—systematically going through every possible factor and focusing your energy only on what you can actually influence. The One Meal Shake-Up Strategy Why changing just one meal can be enough to kickstart your metabolism again. I give specific examples of simple swaps that break your body out of predictable patterns. The One Action You Can Do to Start Now Shake up just one meal today. Right now, look at your food plan and identify one meal you've been eating consistently—same food, same time, same routine. Today, I want you to completely swap it out for something different while staying within your low carb or healthy eating framework. Examples: If you always have eggs for breakfast → switch to a protein shake If you always have a big salad with meat for dinner → try Greek yogurt with low carb cereal If you eat dinner at 7 PM every night → eat it at 4 PM and fast until morning If you always have the same lunch → have your breakfast foods for lunch instead The goal isn't perfection—it's disruption. Your body thrives on predictability, but for continued fat loss, we need to keep it guessing. This one simple change can be enough to break the pattern and get your scale moving again. Why this works: Your metabolism adapts to routine. When you do the same things at the same times every day, your body becomes efficient and stops working as hard to burn fat. One unexpected change signals to your body that it needs to stay metabolically flexible. Remember: This isn't about restriction or punishment—it's about strategic variety. Make the swap, notice how easy it is to change things up, and feel your sense of control returning. You've got this! Ready for more plateau-busting strategies? Sign up to my weekly newsletter and you will get by 3-day Reset Plan - it's specifically designed to shake up your routine and get your metabolism firing again. The only way you fail is if you quit, so let's keep going together! CLICK HERE TO SIGN UP FOR THE 3-DAY RESET PLAN | 15m 16s | ||||||
| 9/23/25 | Ep 26: Party Proof your Weight Loss - The Social Survival Guide | Party-Proof Your Weight Loss - The Social Survival Guide Social events don't have to sabotage your weight loss goals! In this episode of the Why Weight Podcast, I share my proven strategies for navigating parties, dinners, and gatherings while staying on track with your weight loss journey. If you've ever felt anxious about upcoming social events or found yourself derailed by weekend parties, this episode is for you. I break down exactly what to do before, during, and after any social occasion so you can enjoy yourself without compromising your progress. As someone who has maintained a 30-kilo weight loss for over 23 years, I understand the challenges of balancing social life with weight loss goals. These aren't theoretical tips - they're the exact strategies I use and teach my clients to successfully navigate social eating situations. Whether you're dealing with office parties, family gatherings, restaurant dinners, or birthday celebrations, you'll walk away with a complete game plan that builds confidence and keeps you moving toward your weight loss goals. What You'll LearnIn this episode, you'll discover how to: Set yourself up for success before any social event with strategic meal planning and mindset preparation Navigate food and alcohol offers without feeling deprived or awkward in social situations Use proven scripts and responses when people pressure you to eat or drink off-plan Make mindful food choices at parties and gatherings while still enjoying yourself Handle post-event recovery to protect your weight loss progress and momentum Plan your alcohol strategy to avoid the common trap of lowered inhibitions leading to overeating Stay focused on socializing rather than food as the main event attraction Bring the right dishes to potluck events that support your low carb lifestyle Avoid the grazing trap that makes portion control nearly impossible at buffets Protect your home environment by not bringing tempting leftovers back with you Key Moments The Reality Check on Social Weight Loss I explain why isolation isn't the answer to weight loss success, referencing how many people still struggled during lockdown despite being home. Your weight loss journey must work in real-world social situations, not just at home. The Power of Pre-Event Decision Making Before any social event, decide your goal: Do you want to wake up feeling proud and in control, or are you choosing to let loose and accept the scale consequences? Both choices are valid when made intentionally. Strategic Food Planning for Different Event Types I share specific strategies for restaurant visits (check menus online), catered events (ask about the menu), and potluck gatherings (bring protein-rich dishes like chicken nibbles or deviled eggs that everyone loves). The Protein Pre-Loading StrategyNever arrive at a social event hungry. I recommend having a protein shake, boiled eggs, or cheese beforehand to take the edge off and prevent impulsive food choices. Alcohol Decision Framework Alcohol lowers inhibitions faster than anything else, making it the biggest threat to your food choices. Decide in advance: Will you drink? Limit to one glass? Or be the designated driver? The Food Table Avoidance Technique One of my most effective strategies: stay away from the food table entirely. If it's out of sight, it's out of mind. I literally turn my back to avoid visual triggers that start emotional eating. Script Library for Social Situations I provide word-for-word scripts for declining food ("I'm not hungry right now") and alcohol offers ("Doctor's suggestion to skip alcohol"). The key is deflecting without explaining your weight loss journey. The 20-Minute Rule for Seconds When you do eat, use a small plate, fill it once, and walk away. Wait at least 20 minutes before considering seconds to let your satiety signals kick in. Post-Event Protection Strategies Never take home leftovers unless they fit your eating plan. If pressured to take food, accept gracefully then give it away immediately to protect your home environment. Learning from Imperfection Every event is practice for your eating plan. Focus on what worked, what didn't, and what to do differently next time rather than picking apart every decision with regret. One Action You Can Take to Start Now Think ahead to your next social event - whether it's this weekend or coming up soon. Take just a few minutes right now to walk through these three key decisions: Set your goal: How do you want to feel when you wake up the next day? Plan your food strategy: Will you check the menu, bring a dish, or eat protein beforehand? Decide on alcohol: Will you drink, limit yourself, or be the designated driver? Making these decisions now, before you're in the social situation, gives you a huge advantage and sets you up for success. This simple planning exercise can be the difference between a derailing weekend and one that keeps your weight loss momentum strong. Ready to take control of your weight loss journey? Download my free 5-day low carb meal plan and discover how my Foundations of Fat Loss program can help women over 35 achieve lasting results. Links in the show notes below. | 17m 12s | ||||||
| 9/9/25 | Ep 25: Breaking the ALL or NOTHING Diet Trap | Breaking the All-or-Nothing Diet Trap: Why Your "Perfect" Plan is Sabotaging Your Success Are you stuck in the exhausting cycle of being "all in" one week and completely "off the rails" the next? You're not alone. In this episode, I dive deep into the all-or-nothing diet mentality that's keeping so many women from achieving lasting weight loss success. As a qualified nutritionist and weight loss coach who's maintained a 30-kilo weight loss for 25 years, I'm sharing why your "perfect" ketogenic diet, strict intermittent fasting, or carnivore eating plan might actually be sabotaging your long-term results. I'll reveal the hidden dangers of extreme diet approaches, why your body fights back when you lose weight too quickly, and most importantly—how to find the sustainable "middle ground" that allows you to lose weight and keep it off for life. Whether you're a serial diet starter, a perfectionist who struggles with consistency, or someone who's tired of the 'Monday restart' mentality, this episode will transform how you think about sustainable weight loss. What You'll Learn 🎯 The Psychology Behind Diet Failure Why the "I'll start Monday" mindset is destroying your weight loss goals How perfectionism and all-or-nothing thinking sabotage sustainable results The hidden stress response that makes you regain weight faster after extreme diets 🧠 Why "Perfect" Plans Backfire The truth about ketogenic diets, carnivore eating, and extreme intermittent fasting Why rapid weight loss triggers your body's survival mechanisms How social situations become diet landmines with ultra-restrictive eating plans 🔑 The Foundation Low Carb Solution My proven "middle ground" approach that doesn't feel like dieting How to create a flexible eating plan that works with your real life The strategic use of "accelerator" periods without falling off the wagon 💪 Practical Recovery Strategies How to bounce back from a slip-up without derailing your entire week The 24-hour reset technique that eliminates Monday restart syndrome Why protein is your secret weapon for stabilizing blood sugar after overeating 🎯 Long-term Success Mindset The sustainability test every woman should ask about her eating plan How to expand your "wagon" so you never fall off completely Building flexibility into your weight loss journey without sacrificing results Key Moments The Monday Restart Trap I break down why saying "I'll start again Monday" leads to weekend binges and sets you up for failure before you even begin. The Keto Contradiction While ketogenic diets can be incredibly effective for rapid weight loss, I explain why so many of my clients gain the weight back and what happens when strict plans become unsustainable. Your Body's Survival Response Discover why extreme calorie restriction and rapid weight loss actually trigger your body to store fat more aggressively when you return to normal eating. The Different Wagon Philosophy When clients tell me they "fell off the wagon," I share why the problem might not be them—it might be finding the right wagon that's big enough to stay on. Living in the Gray Zone Weight loss isn't black and white. I reveal how successful women learn to operate in the middle ground between perfection and complete abandonment of their goals. The Foundation Low Carb Framework I outline my proven three-meal-a-day approach that includes vegetables, flexible portions, and even allows for low-carb substitutes like bread and pizza. Strategic Acceleration Periods Learn how to use short bursts of stricter eating (carnivore days, keto periods) without falling into the all-or-nothing trap. The One Meal Rule Why one off-plan meal doesn't ruin everything and how to get back on track at your very next meal instead of waiting until Monday. The 24-Hour Reset Technique Instead of thinking in weeks, I teach you to focus on the next 24 hours and create daily opportunities for success. Progress Over Perfection No one who has successfully maintained significant weight loss did it by being perfect—they did it by making consistent progress and never quitting. The Sustainability Question The one question every woman should ask about her current eating plan: "Can I do this forever?" If the answer is no, it's time to find a different approach. The One Action You Can Do to Start Now Ask yourself this game-changing question: "Is my current eating plan sustainable?" Right now, honestly evaluate whatever diet or eating approach you're currently following (or planning to start). Does it feel like your "wagon" is big enough that you never have to fall off completely? Consider these sustainability factors: Can you follow this plan when eating out at restaurants? Does it work during social situations and family gatherings? Can you maintain it during stressful periods in your life? Do you feel deprived or like you're constantly fighting cravings? Would you be comfortable eating this way for the next 5-10 years? If your answer is no to any of these questions, it's time to expand your wagon. You don't need a perfect plan—you need a sustainable one. Your homework: Write down three ways you could make your current approach more flexible and realistic for your actual life, not your ideal life. Remember, the goal isn't to find the fastest plan—it's to find the plan you can stick with long enough to reach your goals and maintain them. The bottom line: Stop chasing perfection and start pursuing progress. Your sustainable plan might give you slower initial results, but if you can stay consistent, you'll avoid those devastating weight regains that send you back to square one. Ready to break free from the all-or-nothing cycle? Download my free 5-day low carb meal plan and discover how to create a sustainable eating approach that works with your busy life, not against it. | 18m 07s | ||||||
| 9/2/25 | Ep 24: Slow Down to Speed Up your Results | Episode 24: Slow Down to Speed Up Your Results Are you doing everything right with your nutrition but still struggling with weight loss? The problem might not be WHAT you're eating, but HOW FAST you're eating it. In this episode, I reveal why eating speed is the overlooked factor that could be sabotaging your weight loss results and share three simple mindful eating strategies you can start using today. As someone who has coached women for 13 years, I've seen this pattern with countless clients - women who eat their entire dinner in just a few minutes and wonder why they're still hungry afterward. If you're a fast eater, this episode will be a game-changer for your weight loss journey. I'll walk you through the science behind why eating too quickly leads to overeating, poor digestion, blood sugar spikes, and weight gain. Then I'll give you three proven strategies that my weight loss coaching clients use to slow down their eating and see better results: the Stopwatch Trick, the 20-Minute Rule, and the Chew Challenge. What You'll Learn Why eating too fast is sabotaging your weight loss efforts (even if your nutrition is perfect) The shocking truth about how long it takes your brain to register fullness How fast eating leads to overeating, poor digestion, and blood sugar crashes Why people who eat quickly are more likely to be overweight and develop metabolic syndrome Three simple strategies to slow down your eating without making it complicated The connection between eating speed and emotional eating patterns How proper chewing improves nutrient absorption and reduces bloating Why mindful eating is crucial for long-term weight loss success Key Moments The 6-Minute Meal Problem I discovered I was eating my entire dinner in just 6 minutes, which explains why I always felt hungry afterward and would want to go back for seconds. The 20-Minute Brain Delay Your brain takes 20 minutes from the start of eating to register if you're actually full. If you're finishing meals in 6 minutes or less, your brain hasn't even realized you've started eating yet. Childhood Fast Eating Patterns Growing up as one of four siblings, I learned to eat fast to get my share of treats like chips and fish and chips. Many women develop fast eating habits in childhood that carry into adulthood. The Modern Life Rush Factor Busy lifestyles have us eating between meetings, in cars, and rushing through meals. This pace of modern life has dramatically increased how fast we eat compared to previous generations. Digestion Starts in Your Mouth When you don't chew properly, you're putting too much pressure on your stomach. This leads to bloating, discomfort, reflux, and poor nutrient absorption - even if you're eating healthy foods. Fast Eating = Blood Sugar Spikes Eating quickly causes faster glucose release into your bloodstream, leading to insulin spikes that make you more susceptible to weight gain and energy crashes. The Sugar Craving Connection My terrible sugar addiction was partly caused by eating so fast that I never felt satisfied. My body craved something sweet after meals because I hadn't properly enjoyed or registered what I'd eaten. Strategy 1: The Stopwatch Trick Simply timing how long you eat and gradually increasing it by 30 seconds each time. Work up to 15-20 minutes for at least one meal per day. Strategy 2: The 20-Minute Rule After finishing your meal, wait 20 minutes before going back for seconds, dessert, or any additional food. Often you'll realize you're actually full. Strategy 3: The Chew Challenge Aim for 25-30 chews per bite. Even increasing from 10 to 15 chews makes a difference. Chew until food is almost liquid and notice the flavors and textures. The Chopsticks Hack Using chopsticks naturally slows down your eating. One popular weight loss success story involved someone eating everything with chopsticks to control portion sizes and eating speed. Screen-Free Eating Avoid screens during at least one meal per day. When you're distracted, you can't be mindful about chewing, timing, or satiety signals. The One Action You Can Start Now Time Your Next Meal The very next time you eat, look at your watch and time how long it takes you to finish your meal. If you're shocked to discover you're eating in 6 minutes or less (like I was), start increasing your eating time by just 30 seconds at each subsequent meal. Work your way up gradually until you can eat your main meal in 15-20 minutes. This simple awareness exercise will immediately show you if fast eating is sabotaging your weight loss efforts. Once you know your baseline, you can start making changes that will help you feel more satisfied, reduce overeating, improve digestion, and finally see the weight loss results you've been working toward. Remember: You might be doing everything right with your macros, meal planning, and food choices, but if you're eating too fast, you could be undoing all that hard work. Start timing your meals today and watch how this one simple change transforms your relationship with food and accelerates your weight loss results. | 16m 36s | ||||||
| 8/24/25 | Ep 23: The Free Fat-Burning Hack Most People Completely Overlook (It's not what you think) | The Free Fat-Burning Hack most People Completely Overlook (it's not what you think) In this episode, I reveal the powerful connection between water intake and weight loss that I've witnessed coaching women for over 13 years. If you're struggling with slow metabolism, constant cravings, or weight loss plateaus, this episode will transform how you think about hydration. I break down the science behind why water is your secret weight loss weapon and share my proven strategies to make drinking water an effortless daily habit. Whether you're following a low-carb diet, dealing with hormonal weight gain, or simply want to boost your fat-burning potential, proper hydration is the missing piece many people overlook. Discover my simple water intake formula, learn which drinks actually count toward your daily hydration goals, and get my favorite habit-stacking techniques that make drinking water automatic. Plus, I share my signature mantra that helps my clients remember why hydration matters for weight loss. What You'll Learn In this episode, you'll discover: The exact connection between dehydration and weight gain - why not drinking enough water triggers stress hormones that shut down fat burning My proven water intake formula - how to calculate exactly how much water your body needs for optimal metabolism (hint: it's more specific than "8 glasses a day") The 5 ways water accelerates weight loss - from toxin flushing to appetite regulation, I explain the science behind each mechanism Which drinks count toward hydration - the truth about coffee, herbal tea, and sparkling water for weight loss 8 practical habit-building strategies - my tested techniques to make drinking water effortless, even for busy women How to check if you're drinking enough - simple body signals that tell you if your hydration supports weight loss The hydration mistakes that sabotage results - common errors that prevent women from seeing the scale move Special hydration needs for low-carb dieters - why keto and low-carb followers need different hydration strategies Key Moments My 13-year observation about water and weight loss - the undeniable pattern I've seen with every successful client Why dehydration is sabotaging your fat burning - the stress hormone connection that keeps you stuck The "metabolic oil" concept - how I teach clients to think about water's role in their fat-burning engine The hidden toxin problem - why your body stores toxins in fat and how water helps release them The hunger vs. thirst confusion - how dehydration tricks you into eating when you should be drinking My personal water intake calculation - the 30-35ml per kilogram formula that works for most women The coffee and alcohol hydration rule - why caffeinated and alcoholic drinks require extra water replacement My traffic light water habit - the simple car-based strategy that transformed my hydration The bathroom anchor technique - how to link water drinking to something you already do multiple times daily The visual cue strategy - strategic water bottle placement for automatic hydration reminders My signature mantra reveal - "The more you drink, the more you shrink" and why it works The gradual increase method - how to build up your water intake without overwhelming your system Special considerations for active women - when you need more than the standard recommendation The urine color test - the simplest way to check if your hydration supports weight loss The One Action You Can Take to Start Now Grab a large glass of water right now and start tracking your daily intake for the next 3 days. Here's exactly how to do it: Get that water - Don't wait until you finish this episode. Go get a big glass of water and drink it while you continue listening. Start simple tracking - Use your phone's notes app, a piece of paper on your fridge, or any method that works for you. Just make a tick mark every time you finish a glass of water. Aim for your baseline - If you're currently drinking 4 glasses daily, aim for 5 glasses tomorrow. Don't jump straight to 8 glasses - that's overwhelming and unsustainable. Notice the changes - Pay attention to your energy levels, cravings, and how you feel overall. Most of my clients notice improvements within just 2-3 days of increased water intake. Remember: Water is completely free, so don't let your weight loss goals be stopped by the simplest tool available to you. The more you drink, the more you shrink! | 17m 40s | ||||||
| 8/10/25 | Ep 22: Why Bedtime is your Secret Fat-Burning Weapon | Why Bedtime is your Secret Fat Burning Weapon! If you've been struggling with weight loss despite eating well and exercising, you're missing a crucial piece of the puzzle: sleep. In this episode, I reveal why your bedtime routine is actually your most powerful fat-burning tool and how the sleep you get before midnight is worth double what you get after. I see this pattern every day in my practice. Women who are doing everything "right" with their diet and exercise but can't lose weight—and it all comes down to when they're going to bed. I'll share the science behind why cortisol sabotages your metabolism after midnight, how poor sleep triggers hunger hormones that make you crave sugar at 3 PM, and my simple bedtime routine that turns your body into a fat-burning machine while you sleep. What You'll Learn Why sleep is more important than diet and exercise for weight loss metabolism The scientific reason sleep before midnight burns more fat than sleep after midnight How poor sleep sabotages your hunger hormones (ghrelin and leptin) and triggers afternoon cravings Why cortisol rising after midnight turns OFF your fat-burning engine The metabolic processes that happen during sleep: growth hormone, muscle repair, detoxification, and thermogenesis My proven 60-90 minute bedtime routine that maximizes fat burning overnight The "Cinderella Rule" - why 10 PM should be your non-negotiable bedtime for weight loss How to set up your environment and habits to make early bedtime automatic Why sleep is the foundation that makes healthy eating and exercise easier Key Moments The Hidden Weight Loss Saboteur I explain why sleep is the missing piece most people ignore in their weight loss journey, and how it impacts your metabolism more than you realize. The Hormone Hijack Learn how poor sleep sends your hunger hormones (ghrelin and leptin) completely out of whack, making you feel ravenous all day and crave sugar by 3 PM. The Midnight Fat-Burning Switch Discover the science behind why sleep before midnight is worth double - and how cortisol rising after midnight literally turns off your body's ability to burn fat. The Sleep Metabolism Connection I break down exactly what happens in your body during sleep: growth hormone production, muscle repair, detoxification, temperature regulation, and how each process burns calories. The 3 PM Energy Crash Test If you struggle with afternoon cravings and energy crashes, I reveal how this is almost always a clear sign of poor sleep - and how to fix it. The Foundation Principle Why sleep is the foundation that makes everything else easier - better food choices, more energy for exercise, stronger willpower, and consistent habits. The Cinderella Rule Revealed My practical 10 PM bedtime rule and why thinking of yourself like Cinderella can transform your fat-burning results. The 60-90 Minute Wind-Down Routine My step-by-step evening routine including screen shutdown, light dimming, gentle movement, calming teas, and preparation tips that signal your body it's time to burn fat. The Bedtime Alarm Strategy How I use a simple phone alarm with a specific message to make early bedtime automatic - and why this one habit changed everything for my weight loss clients. Sleep Quality vs. Sleep Quantity Why the standard advice of "just get 7-9 hours" is too basic, and why WHEN you sleep matters more than HOW LONG you sleep. The One Action You Can Do to Start Now Go to bed 30 minutes earlier tonight. Set an alarm on your phone for 60-90 minutes before your new target bedtime with the message: "Nothing is more important right now than getting ready for bed." Start your wind-down routine by turning off screens, dimming lights, and preparing for tomorrow. If you're currently going to bed after 11 PM, make 10:30 PM your goal tonight. If you're already going to bed around 10:30 PM, aim for 10 PM. Track how you feel tomorrow - your energy levels, cravings, and motivation. You'll be amazed at the difference just 30 minutes can make to your fat-burning results. Remember: This isn't just about getting more sleep - it's about getting that precious pre-midnight sleep when your body's fat-burning processes are at their peak and cortisol hasn't started sabotaging your metabolism yet. Ready to transform your weight loss results with better sleep? Download my free 5-day low-carb meal plan and discover how the right foods can support better sleep and faster fat loss. Check out my 4-week Foundations of Fat Loss program designed specifically for women over 35 who want to lose weight without the struggle. | 16m 47s | ||||||
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Pitch Fit is a Pro feature
See how bookable this show is for guests, which brands already advertise, the per-episode ad value, and the best-fit guest and sponsor profile. The numbers are blurred on the free plan.
How readily this show books outside guests like you.
How proven this show is for host-read sponsorships.
For Guests
ProFor Advertisers
ProUpgrade to Pro to unlock guest cadence, sponsor categories, fit scores, and per-episode ad value for this show.
Chart Positions
1 placement across 1 market.
Chart Positions
1 placement across 1 market.


