Episoder

  • 79: How to Keep Your Promises To Yourself

    79: How to Keep Your Promises To Yourself

    · Love Life And Lose Weight

    If you’ve ever struggled to follow through on a plan you were totally committed to in the moment… this episode is for you.

    Whether it’s your eating habits, exercise routine, or just showing up for yourself, real transformation doesn’t come from being perfect—it comes from building the skill of follow-through, especially when life gets “farkakte” (Yiddish for covered in shit).

    In this episode, I’m breaking down exactly why follow-through is so hard—and how to make it feel easier, more sustainable, and even enjoyable.

    You’ll learn:
    ✅ Why habit change starts with interrupting your automatic patterns
    ✅ The dopamine trap that keeps you stuck in a negative self-image
    ✅ How to shift from “planning mode” to actually doing the thing
    ✅ The surprising connection between follow-through and self-trust
    ✅ What to do when life derails your best-laid plans
    ✅ Why small wins matter more than perfect plans
    ✅ How to become the “CEO” of your weight loss journey

    This episode isn’t about doing more—it’s about doing the right things consistently in a way that actually feels doable in real life.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 78: Takeaways from my experience with hormone replacement therapy

    78: Takeaways from my experience with hormone replacement therapy

    · Love Life And Lose Weight

    Today’s podcast is an honest, personal, and experiential-informed conversation about my experience with crash dieting, chronic stress, perimenopause and hormone replacement therapy (HRT). I tell you about how and why I chose HRT when I was navigating perimenopause, dealing with burnout, and struggling to lose weight—even while doing “everything right.”

    You’ll walk away from this episode knowing how restrictive dieting affected my body and hormones and how I sought answers and navigated my way through it. My hope is that in sharing my story and what I’ve learned in the process you might yourself become a more empowered to advocate for your health and well being during peri/menopause and beyond.

    **You’ll learn:**
    ✅ What HRT is and why it’s so misunderstood
    ✅ How menopause impacts metabolism, mood, and weight
    ✅ The hidden damage of under-eating and extreme dieting on hormones
    ✅ How I used HRT to reverse hot flashes, and extremely disruptive sleep issues
    ✅ Why finding the *right* doctor matters—and how to start that conversation
    ✅ What the Women’s Health Initiative got wrong—and what that means for you today
    ✅ How to track your symptoms and create a personalized plan

    If you are struggling I want you to know that there are options to help you feel better. You deserve to understand your body and what it needs.. I hope this episode be the beginning of a helpful conversation and a beautiful journey for you!

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

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  • 77: Bone Health—What Gen X Women Need to Know Now

    77: Bone Health—What Gen X Women Need to Know Now

    · Love Life And Lose Weight

    Think bone health is something to worry about later? Think again.

    If you’re in your 40s or 50s and starting to notice signs of hormonal shifts, now is the time to take action to protect your bones, your strength, and your future. In this episode,I'm talking to you about menopause, muscle, and the real story behind preventing osteoporosis—without falling for outdated advice.

    You’ll walk away from this episode with a framework for understanding what’s happening with your bones as you age into your 50's and beyond. I'm sharing with you what experts in the field are talking about —simple, proven strategies that work to keep your bones strong as you age.

    🎧 Inside, you’ll learn:
    ✅ Why Gen X women are rethinking menopause and taking their health into their own hands
    ✅ How hormonal changes really affect your bones—and what actually helps
    ✅ Why it’s not just about calcium and vitamin D anymore
    ✅ The truth about strength training, jumping, and building dense, resilient bones
    ✅ The critical connection between undereating and weaker bones (and how to fix it)
    ✅ What a DEXA scan is, and how to get one—even if your doctor says wait
    ✅ The easiest way to start supporting your bones and weight goals—right now

    💡 Don’t wait to be diagnosed with osteoporosis before you think about your bone health.
    Be proactive. Be strong. Be informed.

    ✨ You don’t have to slow down after menopause. You just have to get strategic.
    This episode will show you how.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 76: Why Fueling Your Workouts Is Essential To Reaching Your Weight Goals

    76: Why Fueling Your Workouts Is Essential To Reaching Your Weight Goals

    · Love Life And Lose Weight

    If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—especially for women over 40. Today, I’m talking about the power of fueling your workouts to support fat loss and boost energy, muscle growth, and hormone balance.

    You’ll learn what happens in your body when you exercise without fuel, how cortisol plays a role in stress and metabolism, and how simple pre- and post-workout nutrition can change everything from cravings to recovery.

    **What You’ll Learn in This Episode:**
    - Why fasted workouts often do more harm than good for women
    - How to eat before and after exercise to support fat loss and muscle retention
    - The link between cortisol, stress, and metabolism—and how proper food timing helps
    - A simple strategy to help you fuel in a way that feels good and sustainable

    **This Week’s Coach Homework:**
    Try adding a small pre-workout snack with carbohydrate and protein (100–250 calories), and follow your workout with a protein-rich (30 grams or more) meal. Track how your energy, performance, and fat loss responds over the next few weeks.

    **Resources Mentioned:**
    - *ROAR* by Dr. Stacy Sims
    - *Next Level* by Dr. Stacy Sims
    - Research by Dr. Abby Smith Ryan

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 75: The Follow Through Planner—Your Shortcut to Easier, More Consistent Weight Loss

    75: The Follow Through Planner—Your Shortcut to Easier, More Consistent Weight Loss

    · Love Life And Lose Weight
    Episode 75: The Follow-Through Digital Planner—Your Shortcut to Easier, More Consistent Weight Loss

    ❌ Tired of starting over every Monday?
    ❌ Feel like you “know what to do” but just can’t stay consistent?
    ❌ Wish there was an easy way to stay on track without overcomplicating everything?

    You’re not alone—and that’s exactly why I created The Follow-Through Planner.

    In this episode, I’ll show you how this simple, structured, and affordable digital planner makes weight loss feel automatic—so you can finally break free from the cycle of stopping and starting.

    🎧 Listen now to find out:
    ✅ The #1 reason most weight loss plans fail—and why this one simple system changes everything
    ✅ How to plan or just log meals, workouts, and habits without wasting mental energy
    ✅ Why paper planners often work against you (and what makes digital planning a game-changer)
    ✅Exactly how the Follow Through Planner helps you stay on track even on your busiest days—without wasting time

    🚨 Limited-Time Offer!

    I’m giving 15% off the Follow-Through Planner—BUT there’s a catch…

    👉 The discount is ONLY available to my email subscribers! Sign up now at HBeardsley.com/ftp

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 74: Seasonal Review of Winter & Plan for Spring 2025

    74: Seasonal Review of Winter & Plan for Spring 2025

    · Love Life And Lose Weight

    Welcome to Episode 74! Today, I’ll guide you through reviewing your winter season and setting actionable goals for Spring 2025 and Q2. We’ll assess your progress—from body composition and sleep quality to food habits and movement routines—so you can apply key insights moving forward.

    Grab your journal or digital notes as we reflect on the past 12 weeks. By revisiting your data, you’ll uncover valuable patterns that shape your next steps.

    Next, we’ll turn those learnings into habit-based goals for weight management—whether it’s fat loss, muscle maintenance, or mindful eating. I’ll help you create simple, measurable action steps, like tracking overeating or practicing mindful dinners. Plus, I’m launching a new digital planner this summer to streamline habit tracking and goal setting!

    By the end of this episode, you’ll have a clear, data-driven roadmap to embrace spring with renewed focus. Let’s shift from an all-or-nothing mindset to one of curiosity and growth. Connect with me on Instagram (@ThriveInMidlife) to share your progress—this season can be a turning point in your journey!

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 73: Understanding How Chronic Stress, Cortisol, and Sugar Consumption Negatively Affect Your Weight Loss

    73: Understanding How Chronic Stress, Cortisol, and Sugar Consumption Negatively Affect Your Weight Loss

    · Love Life And Lose Weight

    I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause.

    In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll learn to recognize how your daily stressors—like meetings, deadlines, or the “lion-chase” feeling you get under pressure—contribute to elevated cortisol and sometimes increased visceral fat.

    We’ll dive into why it’s crucial to keep tabs on your stress responses, using simple tools like the Oura Ring for biometric insights. You’ll see how everyday choices about food—like leaning on processed sugar—can compound stress responses and make it harder for your body to manage blood sugar.

    Next, I’ll walk you through practical tips to break the chronic stress cycle and support your weight goals. By the end of this podcast, you’ll understand exactly how to manage your stress triggers, positvely influence your body’s hormonal responses, and keep your health on track—even when life is chaotic.

    Your Coach homework this week is to track your processed sugar intake for one week, then swap at least one sugary item with a whole-food alternative in the week that follows. I can’t wait to hear your progress, so be sure to connect with me on social media to share your wins and challenges. This week, we're tackling stress head-on so you can keep making progress with your goals.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 72: How To Build Unbreakable Movement Habits

    72: How To Build Unbreakable Movement Habits

    · Love Life And Lose Weight

    In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life.

    What You’ll Learn Today:

    Why movement habits are hard to maintain and how to overcome the challenges.How habit loops and your environment can support consistency.Simple, effective strategies to build movement routines that feel natural and rewarding.

    We’ll explore the reasons movement habits often break down, like all-or-nothing thinking, relying on motivation, or starting with too much too fast. Then, I’ll introduce you to tools like BJ Fogg’s Tiny Habits method and the science of habit loops to help you build lasting routines.

    You’ll also learn how to use environment design to make movement easier and more accessible. For example, placing your workout gear in plain sight or using apps to remind and reward you. We’ll discuss the importance of choosing activities you love—whether that’s dancing, walking, or gardening—and pairing them with existing habits to make them stick.

    Coach Homework:

    Identify a small, achievable movement goal for the week (e.g., 5 minutes of walking, stretching, or yoga).Pair your new habit with an existing routine, like brushing your teeth or enjoying your morning coffee.Celebrate your success each time you complete your goal by marking it on a calendar or simply acknowledging, “Great job!”

    Remember, consistency beats intensity every time. The goal is to create movement habits that fit your life, feel enjoyable, and are easy to maintain over the long haul.

    Connect With Me:
    I’d love to hear your movement goals and celebrate your wins! Share them with me on Instagram at @thriveinmidlife. Let’s move toward a healthier, happier you—together!

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 71: When It’s Time To Stop Food Planning & What to Do Instead

    71: When It’s Time To Stop Food Planning & What to Do Instead

    · Love Life And Lose Weight

    If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits.

    We’ll start by exploring the signs that food planning is no longer serving you. Are you eating just because it’s “on the plan,” even when you’re not hungry? Or maybe the thought of planning leaves you anxious or guilty because you’re tired of trying to follow rigid rules. When food planning becomes restrictive, it disconnects you from your body’s natural cues and prevents you from learning how your eating habits affect your energy, hunger, and results. I’ll guide you through the transition to food logging, a flexible tool that builds awareness without the rigidity of planning.

    You’ll learn practical strategies like using a two-column food log—one for what you expect to eat and one for what you actually ate—or letting go of expectations altogether and simply observing your habits. We’ll talk about planning for types of food rather than specific meals, how to set intentional “overeats” in advance, and why reflecting on your weekly patterns is the key to making lasting changes. By the end of the episode, you’ll understand how to use food awareness tools to create sustainable weight loss, not as a compliance tool that forces you into perfection.

    Coach Homework:

    Reflect on your current relationship with food planning—does it empower you or restrict you?If it feels restrictive, commit to food logging for the next week instead. Decide which days you’ll try it and track your experiences.Mark your calendar for a review session at the end of the week to see how food logging works for you.

    It’s time to step away from rigid plans and into a new way of eating that feels aligned, flexible, and supportive of your goals. Listen now and start creating the freedom and trust you deserve in your relationship with food!

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 70: Why Sleep Matters With Your Weight And How To Optimize It

    70: Why Sleep Matters With Your Weight And How To Optimize It

    · Love Life And Lose Weight

    Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy, I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it.

    You’ll learn why poor sleep sends your body into oxidative stress and disrupts your microbiome, leading to inflammation, insulin resistance, and even weight gain. We’ll explore the powerful role of circadian rhythms in regulating your metabolism and how exposing your eyes to natural light in the morning can reset your internal clock. I’ll also break down how sleep deprivation alters hunger hormones, driving you to overeat, and explain why aligning your meal timing with your body’s natural rhythms can improve your health and energy levels.

    I’ll share actionable, research-backed strategies to help you optimize your sleep, from simple changes like blocking blue light and setting a consistent bedtime to more advanced tools like wearable trackers for monitoring your sleep quality. Your homework? Choose at least three of these strategies to try over the next two weeks. Whether it’s spending five minutes outdoors every morning, dimming lights in the evening, or moving your meals earlier in the day, these small changes can add up to big results for your health and weight.

    This episode will empower you to take control of your sleep and, in turn, your health. By the end, you’ll know how to build better habits around rest and recovery and feel inspired to prioritize sleep as a key part of your weight-loss journey. Tune in and get ready to transform your nights—and your life.

    Homework:

    Choose three sleep strategies to implement over the next two weeks.Track your sleep duration, REM, and deep sleep using a wearable device.Experiment with meal timing and light exposure to support your circadian rhythm.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 69: Setting Integrative Weight Goals For 2025

    69: Setting Integrative Weight Goals For 2025

    · Love Life And Lose Weight

    In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on the scale. You’ll learn why traditional weight loss strategies, especially for women over 40, can leave you weaker and less metabolically healthy. You'll learn how to use a smart scale like InBody to accurately track your changes in body fat and skeletal muscle. you'll also learn why this data is critical for setting realistic, sustainable goals that set you up for long term vibrant health.

    You’ll hear me debunk the myth that you can’t build muscle while losing fat. For those of you who are new to strength training—especially if you’re overweight or have been inactive—this can be a game-changer for you this year. We’ll also dive into how tracking different data on smart scales can be more motivating and enjoyable than chasing a number on an old fashioned scale.

    To make these changes actionable, you'll learn how to create personalized health goals using a smart scale. Plus, I provide practical strategies for how to be successful losing fat and reatining or gaining skeletal muscle mass.

    Your Coach Homework:

    After listening, commit to reviewing your body composition data by finding an in-body scale near you. Set individualized weight and fitness goals for 2025 based on the insights from your InBody or other smart scale readout and your takeaways from this episode. Commit to weighing in monthly using a Smart Scale and note your progress. Analyze trends to make data-driven adjustments. Focus on prioritizing protein at every meal and ensure you’re strength training at least three times a week.

    I'll be supporting you all year to stay accountable to your intergrative weight goals! If you’re ready to take your progress to the next level, join my VIP subscriber email list by visiting https://hbeardsley.com/subscribe find out how. Let’s make 2025 the year you achieve your healthiest, strongest self!

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 68: The Power of Reflection - Learning from 2024 Without Self-Criticism

    68: The Power of Reflection - Learning from 2024 Without Self-Criticism

    · Love Life And Lose Weight

    In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you've ever struggled to assess your progress or felt stuck in a cycle of frustration, this episode is for you. You'll discover how a thoughtful, data-driven review of your past year can unlock valuable insights and set the stage for meaningful, personalized goals in 2025. This reflective approach empowers you to see the bigger picture and focus on what truly works for you.

    **Uncover the Patterns in Your Weight Journey**
    Many people fear looking back at their progress because it feels too tied to self-criticism. This episode shifts that perspective, showing how the scale, body composition changes, and your habits tell a more nuanced story than numbers alone. By identifying patterns—such as vacation habits, work stress, or restrictive eating cycles—you'll learn how to pinpoint what’s working and what might need adjusting. Reflection allows you to move past surface-level judgments and dig deeper into the "why" behind your journey.

    **Practical Tools for Meaningful Progress**
    This episode is a working session designed to set you up for success. You'll gather your weight data from the past year, note significant events, and analyze patterns without judgment. The goal? To identify your wins and challenges, then use that knowledge to create tailored strategies for the year ahead. By embracing self-compassion, you’ll replace self-criticism with actionable insights that drive real change.

    **Coach Homework to Get Started**
    1. Write down your weight for each month in 2024 (or up to 18 months).
    2. Reflect on the events, habits, or circumstances that influenced your weight each month—without judgment.
    3. Identify patterns of success and challenges. Where did you make progress? What areas need improvement?
    4. Use this reflection to set specific, achievable goals for 2025, focusing on strategies that have worked well.
    Approach this exercise with self-compassion, celebrating your progress while acknowledging areas for growth.

    **To be invited to special quarterly coaching calls in 2025, join the VIP subscriber email list by visiting https://hbeardsley.com/subscribe .

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 67: Joyful Eating During the Holidays: Letting Go of Food Guilt

    67: Joyful Eating During the Holidays: Letting Go of Food Guilt

    · Love Life And Lose Weight

    In this episode of Love Life and Lose Weight, learn how to enjoy holiday meals without stress or guilt. You'll discover strategies to release restrictive thinking and fully embrace your favorite holiday foods while staying aligned with your wellness goals.

    Key Topics Covered

    Food Guilt Origins: Understand how cultural messages label foods as "good" or "bad," leading to overeating and feeling out of control. Learn to replace this with a more empowering mindset that keeps you in control.Mindful, Integrative Eating: Shift from rigid rules to listening to your body’s hunger and fullness cues. Tips include slowing down, savoring each bite, and noticing your satisfaction to enjoy holiday meals fully.Freedom in Food Choices: Plan your eating so you can confidently enjoy favorite holiday treats without feeling you need to "make up for it" later.

    Homework for This Episode

    Practice Mindful Eating: Notice hunger before your next holiday meal, check fullness throughout, and replace any negative thoughts with positive ones.Plan with Hunger Cues: Make a plan to follow your hunger and satiety signals, enjoying foods that may have previously felt "off-limits."

    Stay Updated for 2025 Planning
    Join Heather for a special 2025 planning call—sign up on her email list for all the details!

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 66: Plan Your Best December Yet In Less Than 30 Minutes

    66: Plan Your Best December Yet In Less Than 30 Minutes

    · Love Life And Lose Weight

    In this episode, Advanced Certified Weight and Life Coach Heather Beardsley helps you set up for a holiday season that feels calm, controlled, and aligned with your goals. Perfect for anyone who wants to avoid the holiday overwhelm and end the year on a high note, this episode provides tools to help you stay intentional and meet your December weight goals without stress. Grab a pen, paper, or open a digital note for this one!

    Why You Should Listen:

    Craft a Holiday that Fits You: Heather guides you to identify what you value most in December, so your month is filled with meaningful moments rather than overcommitment.Achieve Your December Weight Goals: Whether you aim to maintain, lose, or simply stay mindful, Heather’s method shows you how to set realistic weekly overeats and create a simple holiday eating protocol.Stay One Step Ahead of Overwhelm: Plan your events, eating, and self-care on your calendar, so you’re prepared and empowered, even during busy weeks.Reduce Burnout by Focusing on What Matters: Heather’s tips for prioritizing traditions using the Eisenhower matrix help you spend energy only on what truly brings you joy.

    Homework:
    Take some time to reflect and journal on what’s most meaningful to you this December, noting your top three priorities. Next, set a weight goal for the month and use Heather’s table method to create your holiday eating protocol, ensuring it aligns with both your commitments and your goals.

    Stay Updated for 2025 Planning:
    Join Heather for an upcoming special planning call for 2025. Join my email list for updates.

    Join the Conversation:
    Connect with Heather on Instagram to share your goals and planning progress for December. She’d love to hear how you’re making December a month of meaningful choices and mindful enjoyment.

    Don’t forget to share this episode with friends or family who could use a more peaceful, intentional holiday season.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 65: Embracing Change: How to Let Go and Move Forward

    65: Embracing Change: How to Let Go and Move Forward

    · Love Life And Lose Weight

    In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities. Here’s what's covered:

    Why We Resist Change: Our brains are wired for safety and routine, so when faced with change, the amygdala (our fear center) often triggers anxiety. This is a natural response, and understanding it can help us navigate transitions without judgment.Reframing Change as Growth: Resisting change is normal, but growth often comes from discomfort. Looking back, we usually see that the challenging moments brought us the most progress. I reference Carol Dweck’s "Growth Mindset" to illustrate how embracing uncertainty can foster resilience.Strategies for Managing Change: To support a growth mindset, I suggest:Becoming aware of your thoughts around changePracticing self-forgiveness and forgiveness of othersUsing mindfulness to stay presentSetting intentional goals and using smart time management to focus on what you can controlHomework:Identify and reframe any negative thoughts around change.Set personal intentions for the future and make actionable plans.Try a self-forgiveness exercise to let go of lingering guilt.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 64: Three Tools To Break Free from Overwhelm, Over-Planning, and Overdoing

    64: Three Tools To Break Free from Overwhelm, Over-Planning, and Overdoing

    · Love Life And Lose Weight

    In this episode, I introduce three powerful tools to help you overcome overwhelm, overplanning, and overdoing. These tools are designed to make it easier for you to prioritize what truly matters to you including weight loss. There more you can do that, the better chance you have to reach ALL your goals.

    In this episode you'll learn:

    •How overwhelm affects your weight loss journey and why addressing it is critical
    •How to use the Eisenhower Matrix to prioritize tasks based on urgency and importance
    •Strategies to shift your mindset around time scarcity and regain control over your schedule and tasks
    •Practical tips for time blocking and restraining your to-do list to 3 items daily.

    Coach Homework:
    1. Download the Eisenhower Matrix worksheet by visiting my instagram account @ThriveInMidlife and comment MATRIX on any of my posts, and I'll DM you the link to download.
    2. Practice leveling up your thinking about time and agency to experiment with decreasing overwhelm. Find 10 power thoughts about your time and practice thinking them every day for at least two weeks.
    3. Classify your current to-do list tasks into each of the four quadrants using the Eisenhower Matrix: urgent/important, important/not urgent, urgent/not important, and neither urgent nor important.
    3. Schedule out the days and times of your Quadrant 1 and 2 tasks into your digital calendar. Practice following through and give yourself the gift of completion.
    4. Time block recurring tasks into your calendar so you can take those tasks off your to-do list forever.
    5. Use this system for 4-6 weeks to organize your tasks, prioritize what’s essential, and delegate or delete tasks that don’t move you toward your goals.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss

    63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss

    · Love Life And Lose Weight

    In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the "fuck-it/distracted cycle"—a common pattern where life's disruptions cause you to lose focus on the new habits. This episode focuses on how to shrink that cycle and regain your sense of agency when life gets messy.

    What You’ll Learn in This Episode:

    What the "fuck it distracted cycle" is and why it happensWhy these cycles are completely normal and how to recognize when you're in oneHow to avoid using these cycles as evidence of failure and instead see them as growth opportunitiesSimple strategies to regain control, even during chaotic times, like jotting down a quick food plan or drinking waterHow small intentional actions can help you refocus and stay committed to your weight loss goalsThe power of asking yourself, “How do I win the moment I’m in?” to shift your mindset in challenging times

    Key Takeaways:

    Everyone experiences cycles of distraction and chaos—it's part of life.The key to success is minimizing the time spent in the "fuck it distracted cycle" and refocusing with small, doable actions.These cycles do not signal failure; they are a chance to practice resilience and self-compassion.Heather encourages listeners to let go of self-judgment and focus on what they can control in the present moment.

    Homework:
    Create a list of small, simple ways to make the next best decision when you're in the "fuck it distracted cycle." Start with things like making a quick food plan or hydrating. Focus on what you can do right now, rather than worrying about what went wrong before.

    Join the Conversation:

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 62: Letting Go of Shoulds - How To Build a Life That’s Yours

    62: Letting Go of Shoulds - How To Build a Life That’s Yours

    · Love Life And Lose Weight

    In episode 62, you'll explore the concept of "should" thinking—those thoughts that stem from societal expectations and external pressures—and how they impact not just your food choices but other areas of your life, like relationships and self-care. By recognizing and reframing these "should" thoughts, you'll be able to move away from outside ideas of how you 'should' live your life that can create chronic feelings of guilt and frustration toward a mindset that allows for more freedom and the self-fulfillment that comes from living a self-directed life.

    The episode equips you with tools to become more aware of how "should" thinking affects your behavior and provides strategies to shift toward more empowering, self-directed thoughts. By the end of this episode, you'll gain clarity on how to let go of restrictive internal dialogue and replace it with affirming thoughts that support your values and internal preferences. You CAN feel confident about building a lifestyle that aligns with your values, free from external pressures and expectations, ugrade your internal world, and live a more meaningful life.

    The episode includes homework to help you put these concepts into action. This week, you'll track your "should" thoughts by keeping a journal for a week, reflecting on where these thoughts come from, and identifying whether they are driven by external or internal sources. Next, you'll change up the 'shoulds' by practicing reframing these thoughts into empowering statements, such as "I choose to" or "I'm curious about," you'll start to build more self-directed intuitive habits of thinking and doing.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 61: How To Break Free From Restrictive Diet Mentality

    61: How To Break Free From Restrictive Diet Mentality

    · Love Life And Lose Weight

    A common recurring theme I see with my clients is a struggle to break free from diet mentality. Restrictive diet mentality is the belief that there are "right" and "wrong" foods you 'should' eat in order to lose weight or maintain your weight.

    When use restrictive diet mentality to lose/maintain weight, what happens is you prioritize choosing those virtuous foods above your own internal tastes and preferences. When we ask ourselves to consistently eat virtuous foods over what we prefer to eat, we experience scarcity thinking. There is manager you telling you all of the things you should be eating and then there is the part of you wants what she wants. This pits inner and outer selves against each other; and what we see is the dynamic of 'being good' for a while, which is always followed by 'being bad, overeating, feeling out of control, and self judging. We can participate in restrictive deit mentality for decades, even though we all know this approach is flawed, as evidenced by people we know who eat "unvirtuous" foods yet maintain a healthy weight.

    How do I know when my clients are grappling with diet mentality? One sign is that they make a food plan, but then don't end up following it consistently. Another sign is a resistance/fear of putting the bad/unvirtuous foods on their plan; even though they might be eating those foods daily without permission. A third sign is using shaming/judging self talk to increase compliance with virtuous choices. This disconnect between planned and actual eating is a key indicator you might be stuck in restrictive diet mentality.

    Your coach homework for this week is to take a look at your food planning from the previous seven days and identify any foods they overate. Plan for those foods intentionally this week, by practicing enjoying them with permission and following your hunger and fullness cues. The goal is to create emotional satisfaction in the experience of eating those foods with permission and safety; which tells the brain the way to lose weight sustainably, for life, is to tune into your own choices internal cues for answering the questions of what, when, and how much to eat.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

  • 60: Fifteen Good Responses To Urges To Overeat

    60: Fifteen Good Responses To Urges To Overeat

    · Love Life And Lose Weight

    Success in changing habits around food relies on having tools ready to respond when you have an urge to eat outside of being hungry or already having eaten enough food. In today's episode, I give you fifteen good responses to practice and have at the ready when you find yourself having an urge to overeat.

    Using these will help you redirect how you think in those moments to help you respond differently AND help it feel easier to choose to not overeat.

    Here is the list of fifteen good responses for when you have an urge to overeat.

    This will taste even better when I'm hungry again.It tastes so good AND overeating won't allow me to enjoy this any more than I already have. If I stop at enough, I'll be able to have it again the next time I'm hungry, which will be sooner than if I overeat now...PLUS I'll be proud of myself. I’ve already decided on this issue. If I say yes to eating more right now what am I saying no to? This is my chance to practice a new habit. I want it, but I also want to (lose weight this week). I will meet the discomfort of stopping now, or I will meet the discomfort of my overeat when I fill out a discovery sheet tomorrow. Either way, it’s uncomfortable. Of course, it tastes good. If I put it away now I get to enjoy it again tomorrow.Yes, it tastes good, but so does going to bed knowing I've had my own back today. Food can’t make me feel better, only my thoughts can do that. What do I really need right now to feel better? Am I tired, stressed, overworked, or need to give myself a break? Can I acknowledge my needs beyond what food can give me right now? The price of learning how to change habits is my willingness to be uncomfortable for a while. I won’t always feel this way about stopping the more I practice this skill.

    Your Coach homework this week is to PRACTICE and REHEARSE thinking these so they are fresh in your mind when the urge to overeat happens. Then, practice using them, and see how your typical responses to urges to overeat might change.

    For a downloadable PDF copy of these responses, comment 'LIST' this episode 60 instagram post and I'll DM you the link.

    Support the show

    🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
    Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

    🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
    Check it out here: HBeardsley.com/planner

    📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

    Audio engineering by Young Cub Audio.

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