Episódios
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Show Notes
Trying to lose weight but struggling when eating out at cafĂ©s? In this episode, I talk about one of the biggest challenges people face when starting a low-carb lifestyle â navigating cafĂ© culture without feeling deprived or âdifferent.â
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 cafĂ© drinksThe blood sugar roller coaster created by common cafĂ© foodsThe psychology of emotional eating and social pressureMy favourite low-carb cafĂ© meal ideasSimple coffee swaps that can dramatically reduce sugar intakeHow to stay consistent with weight loss while still enjoying social outingsIf youâve ever walked into a cafĂ© determined to stay on track and ended up face-to-face with muffins, banana bread and cravings, this episode is for you.
What Youâll LearnWhy cafĂ© food can trigger cravings and blood sugar spikesThe surprising amount of sugar in popular coffee ordersThe best low-carb cafĂ© breakfast and lunch optionsHow to order confidently at cafĂ©s without feeling awkwardWhy planning ahead makes eating out so much easierMy mindset approach to getting back on track after an indulgent mealHow to make low-carb eating sustainable for lifeKey MomentsWhy cafĂ©s can feel like a âdanger zoneâ during weight lossThe hidden impact of liquid calories and milk sugarsHow blood sugar spikes lead to hunger and afternoon crashesThe emotional side of cafĂ© eating and social pressureMy favourite cafĂ© food swaps and ordering strategiesThe best low-carb coffee optionsWhy perfection isnât necessary for long-term successThe importance of the 80/20 mindset with weight lossOne Action You Can Do To Start NowBefore your next cafĂ© visit, look at the menu online and decide in advance what youâll order.
Having a simple plan removes stress, reduces impulsive choices, and helps you walk into the café feeling calm, confident and in control.
LINKS:
âĄïžDownload by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE
âĄïžStart 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
âĄïžContinue 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
âĄïžCheck out all my recipes and resources on the Why Weight Academy Website HEREFollow me on TikTok: sheryltakayama
Follow me on Facebook: Why Weight Academy
Follow me on Instagram: sheryl_whyweightacademyAnd if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!
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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 â a busy mum and business owner who lost 20 kilos over four and a half years. This isnât a quick-fix story. Itâs a story about slow progress, setbacks, emotional eating, and what it truly means to stay in the game when weight loss feels impossible.
If youâve ever regained weight, struggled to stay consistent, or wondered if itâs 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 isnât about speed â itâs about consistency and refusing to quit.
WHAT YOUâLL LEARN
Why slow weight loss progress is not the same as failureHow weight regain after years of maintenance is more common than you think - and how to come back from itThe real reason losing weight the second time around is harder (the physiology and psychology behind it)What âgoing all inâ actually looks like in practice - itâs not motivation, itâs behaviourWhy you canât force readiness - and what to do while you wait for itHow accountability and support accelerate your weight loss resultsWhy the timeline of your journey doesnât define the value of your resultKEY MOMENTS
She lost 15 kilos and kept it off for four years. Maintaining weight loss long-term is a huge achievement â and itâs possible on a low carb lifestyle, even with a busy family and a business to run.2020â2021 changed everything. Stress, lockdowns, and emotional eating led to 20 kilos of weight regain. This wasnât a failure of willpower â 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 didnât quit â she just kept showing up.The September turning point. Something shifted internally. She was sick and tired of being sick and tired â 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 â 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 donât 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 â a check-in, logging your food, reaching out to someone for support, or simply deciding not to quit.
Progress doesnât have to be fast to be real. The only strategy that doesnât work is stopping entirely.
LINKS:
âĄïžDownload by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE
âĄïžStart 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
âĄïžContinue 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
âĄïžCheck out all my recipes and resources on the Why Weight Academy Website HEREFollow me on TikTok: sheryltakayama
Follow me on Facebook: Why Weight Academy
Follow me on Instagram: sheryl_whyweightacademyAnd if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!
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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 â finding the exact same journal entry written three years apart â 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 â like drinking more water, going to bed earlier, tracking food, and meal planning â and give you five practical steps to finally break through and start making progress.
What You'll LearnWhat the resistance is and why it shows up in your weight loss journeyWhy the simplest healthy habits â water, sleep, food tracking, meal planning â often face the most psychological resistanceThe real reason we avoid tracking food (hint: it's about accountability, not effort)Why motivation is not what you need to get startedFive steps to overcome the resistance and take action â starting todayHow short commitments make healthy habits feel manageable and build real momentumKey MomentsThe journal entry that changed everything. I found the same note â "Sheryl, you need to track your food" â 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 â yet all of them face huge psychological resistance.Why we resist tracking food. It's not about effort â 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 â 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 NowPick one habit you've been avoiding - just one - and commit to it for seven days.
Start tracking your food â use a paper diary or MyFitnessPalWrite a simple meal plan for the week aheadSet a consistent earlier bedtimeDrink two litres of water every dayDon't wait for the resistance to go away. Notice it â and take action anyway. Progress in your weight loss journey doesn't come from knowing more. It comes from doing what you already know.
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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 â including one you don't need to refrigerate
- A free, zero-waste tip for making nutrient-dense bone broth at home
KEY MOMENTSVegetables 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 â 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 NOWOpen 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 â 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:
âĄïžDownload by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE
âĄïžStart 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
âĄïžContinue 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
âĄïžCheck out all my recipes and resources on the Why Weight Academy Website HEREFollow me on TikTok: sheryltakayama
Follow me on Facebook: Why Weight Academy
Follow me on Instagram: sheryl_whyweightacademyAnd if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!
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Show Notes
If youâve 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 doesnât have to blow your budget â in fact, when you do it right, it can cost you less than the way youâre 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 youâre 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 YOUâLL LEARN
Why low-carb eating can actually be cheaper than a high-carb dietHow protein and fat keep you fuller for longer â so you eat less and spend lessThe best budget-friendly low-carb foods to keep stocked at homeHow to use frozen food, batch cooking, and meal planning to cut your grocery billWhere to find low-carb staples like bread and protein powder for less onlineHow to shop seasonally and think about nutrient density, not just priceSimple, affordable meal ideas for breakfast, lunch, dinner, and snacksKEY 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, itâs 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 â fewer meals means a lower grocery bill.
Plan before you shop. Impulse buying is the budget killer. Knowing what youâre 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 theyâre 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, youâre 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 youâre going to eat tomorrow. Just one day â thatâs all you need to start. Ask yourself: whatâs already in the fridge? Even the simplest low-carb meal â a couple of hard-boiled eggs, a wrap, some cheese â 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 youâll find this low-carb lifestyle feels both affordable and easy.
âThe only thing thatâs going to stop you reaching your goal is if you quit. Never, ever give up.â
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SHOW NOTES
If youâre exhausted, overwhelmed, and your eating feels completely out of control â this episode is for you. Iâm talking directly to the woman who is holding everything together for everyone else, yet canât seem to get her emotional eating under control.
Hereâs 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? Thatâs your brain seeking comfort and distraction from stress â a classic sign of emotional eating.
In this episode I share the exact simple low-carb eating structure I gave a client this week â 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. Thatâs it.
WHAT YOUâLL LEARN
Why emotional eating is not your fault â and whatâs really driving itHow chronic stress triggers old habits and sabotages weight loss after 40Why motivation doesnât work when youâre overwhelmed â and what doesMy simple survival food plan to stop binge eating and regain control fastHow stabilising blood sugar reduces cravings and decision fatigueWhy getting your food in order is the first step to reducing overwhelm in every area of your lifeKEY MOMENTS
Your food is a mirror of your life
When life feels chaotic, food decisions fall apart. Itâs not weakness â itâs a predictable pattern I see in women over 40 who are carrying a heavy mental load.
The brainâs food obsession is a coping mechanism
Constant food thoughts are your brainâs way of protecting you from deeper stress. Recognising this is the first step to breaking the cycle of emotional eating.
You donât need motivation â 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 doesnât just improve your health â 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.
Donât wait until Monday. Donât try to be perfect. Just make that one meal count. Thatâs how you rebuild momentum and start to feel back in control of your emotional eating â one meal at a time.
Want personalised support? Book a free call with me. Iâd love to help you take your next step.
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SHOW NOTES
Feeling anxious, overwhelmed, or reaching for comfort food every time you check the news? Youâre not alone. In this episode Iâm sharing five simple but powerful strategies to help women over 35 stop emotional eating, stabilise blood sugar, and protect their mental health â even when the world feels uncertain.
Whether youâre 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 YOUâLL LEARN
Why stress and high cortisol make fat loss harder â and what to do about itThe simple low-carb eating formula that stabilises blood sugar and reduces emotional eatingHow your bedtime (not just sleep duration) affects your weight loss hormones and moodWhy doom scrolling triggers the same cortisol response as a physical threat â and how to stop itThe one mindset shift that puts you back in control when everything feels chaoticHow to use joy and dopamine as tools for nervous system regulationKEY 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 â even if you get eight hours â 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 canât control. Checking fuel prices, exchange rates, and news headlines when you canât 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 â 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 clientsâ emotional eating right now, and it can start working for you today.
The only thing thatâs going to stop you reaching your goal is if you quit. Never, ever give up.
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Show Notes
In this episode, I share the real reason so many women keep starting over with their weight loss goals â 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 â and why that means standard goal-setting advice doesn't workHow to create a compelling, exciting goal that motivates you more than the temporary pleasure of foodWhy vague goals like "I want to lose weight" aren't enough â and what to do insteadHow deadlines create urgency and stop the "I'll start Monday" cycle for goodWhy accountability to someone other than yourself is a game changer for weight loss successThe daily habit that has kept my weight off for 25 years â and how to make it work for youSix practical ways to connect to your goal every single dayKey Moments
Why Weight Loss Is Different â Weight loss isn't a knowledge problem â 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 â 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 â 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 â Without a deadline, a goal is just a wish. I cover three types of deadlines that work well â event-based, health-based, and milestone-based â and how to plan backwards from your target date to make progress feel real and achievable.
Accountability Changes Everything â 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 â 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 â 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 â 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 â the food choices, the discipline, the consistency â so much easier.
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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 LearnHow to set clear intentions before your trip so you stay committed to your goalsThe critical prep work to do before leaving that sets you up for success when you returnSmart low carb food options for road trips, camping, and air travelThe "Last Day Rule" strategy for enjoying treats without derailing your progressWhy hydration is your secret weapon for avoiding bloating and staying energizedMy favorite protein-packed travel foods including dehydrated meals and portable optionsHow to get back on track immediately after your holidayâwithout waiting for MondayKey MomentsSetting 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 NowBefore 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
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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 LearnWhy 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 excusesThe power of deciding in advance what you'll eat - so you stay in controlMindset shifts that make saying no to holiday treats easierHow to use low carb alternatives to make festive eating enjoyableWhy self-compassion beats self-criticism if you slip upPlanning strategies to set yourself up for success at holiday eventsKey MomentsThe Holiday Food Pressure Problem
Understanding why hosts and family members push foodâit's about love, validation, and cultural connection, not sabotage.Your Ready-to-Go Responses
Practical phrases you can use when someone insists you eat: from gracious declines to honest boundary-setting to strategic white lies.Changing Your Internal Dialogue
The 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 Easier
How having delicious low carb options available makes saying no to sugary treats much simpler.Planning for Success
Simple strategies like eating before events, finding a supportive friend, and knowing when to leave early.If You Slip Up
Why 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 Boss
One Action You Can Do to Start Now
The 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.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 HolidayRemember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up.
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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 situationâwhether you're at work, at home, or on the go.
What You'll LearnWhy 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 stableHow much protein you actually need at lunch to stay full all afternoon20+ practical low carb lunch ideas for takeaway, meal prep, and zero-prep daysHow to handle workplace lunch pressure and comments about your food choicesWhy getting lunch right improves your entire afternoon, dinner choices, and sleepKey MomentsWhy Lunch Is Your Hardest Meal I explain why lunch consistently derails even successful low carb eatersâit'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 situationâbunless 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 NowChoose ONE low carb lunch you really like and repeat it for as many days as you can this week.
Pick something simpleârotisserie 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:
âĄïžDownload by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE
âĄïžStart 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
âĄïžContinue 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
âĄïžCheck out all my recipes and resources on the Why Weight Academy Website HEREFollow me on TikTok: sheryltakayama
Follow me on Facebook: Why Weight Academy
Follow me on Instagram: sheryl_whyweightacademyAnd if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!
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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 bloatingâeven 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 LearnIn 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 itHow late-night eating affects your digestion and causes inflammationThe connection between alcohol, poor sleep, and gut healthWhy your gut loves routine and how festive chaos disrupts itMeal Timing Strategies for Better Digestion:
Why eating your largest meal earlier in the day is a game-changer for gut healthThe four-hour rule between your last meal and bedtime (this is huge!)How to plan around nighttime events and Christmas partiesWhy digestion is strongest midday and weakest at nightDigestion Optimization Techniques:
The simple chewing technique that improves nutrient absorptionHow apple cider vinegar wakes up your stomach acid for better digestionWhy drinking water before meals actually hurts your digestionThe five-minute post-meal habit that dramatically lowers blood sugarProblem Foods for Bloating (Even on Low-Carb!):
High-FODMAP vegetables that can trigger IBS and bloatingWhy avocado might be causing your digestive issuesThe low-carb vegetables that are actually gut-friendly for summerCommon festive food triggers like wheat, gluten, and dairySmart Holiday Eating Strategies:
Why grazing all day prevents proper digestionHow to manage stress and inflammation during busy periodsThe truth about alcohol and gut health (plus my "pick your moments" approach)Hydration tips for reducing bloating when eating salty party foodsYour Day-of-Event Game Plan:
What to eat before arriving at holiday partiesHow to navigate buffet tables without overeatingSimple positioning tricks to avoid mindless snackingPost-event recovery strategies for your gutKey MomentsThe 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 routinesâall 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 vegetablesâeven healthy, low-carb ones like cauliflower, Brussels sprouts, and kaleâcan 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 ruleâleaving 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 NowOut 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!
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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 Learnâ Why constant food thoughts aren't about willpower â Learn the real reason your brain keeps pulling you toward food and how to break the cycle of emotional hunger
â The difference between physical hunger vs emotional hunger â Understand how to identify true hunger signals versus stress eating triggers so you can make better food choices
â The 60-second Pause Protocol â A simple pattern interrupt technique that stops automatic hand-to-mouth eating and gives you back control over your food decisions
â How emotional granularity reduces cravings â Discover why naming your emotions (bored, stressed, lonely, tired) actually tames them and reduces the urge to eat
â The 5-Minute Redirect strategy â the rescue plan for breaking the food trance when emotional eating urges strike, including body shaking, grounding techniques, and distraction methods
â Why low-carb eating stabilizes blood sugar â Understand how balancing your blood sugar makes it dramatically easier to overcome food addiction and reduce hunger
â The Post-It Note trick â A brain retraining method that interrupts mindless snacking and helps you build awareness before eating
â How to rewire your brain's response to uncomfortable emotions â Learn why your subconscious uses food to cope and how to teach it healthier alternatives for emotional regulation
Key MomentsUnderstanding Food Noise
The constant voice in your head about food isn't about lack of willpowerâyour brain has been wired to use food as the solution to every uncomfortable feelingYou can rewire this pattern with three simple steps that take just minutesThe Foundation: Low-Carb Eating for Blood Sugar Balance
Balanced blood sugars eliminate the blood sugar roller coaster that drives constant hungerLow-carb eating is the physical solution; mindset strategies are the mental solutionStep 1: Awareness - Becoming a Detective, Not a Judge
Physical hunger comes on gradually with stomach sensations; emotional hunger strikes suddenly and craves specific comfort foodsMost snacking is driven by emotional hunger and habit, not true physical hungerStep 2: The Pause Protocol - Your 60-Second Circuit Breaker
Stop, close your eyes, and take two deep breaths before eating anythingName your emotion specifically (bored, stressed, lonely, tired)âemotional granularity helps your subconscious feel heard and tames the emotionUse Post-It notes with "PAUSE" on your fridge and cupboards as visual remindersStep 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 thoughtsâkeep a list of activities ready to goWhy This Works
You're teaching your brain there are other ways to process emotions besides eatingEvery time you successfully redirect, you strengthen your ability to do it next timeThe ONE Action You Can Do to Start NowGet three Post-It notes and write the word "PAUSE" on them.
Place them strategically:
One on your fridgeOne on your cupboardOne on the pantry or snack box where you typically grab foodThis 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 possibleâthe 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 & LinksCLICK 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.
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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 LearnHow childhood food battles create lifelong emotional eating patterns â 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 laterWhy forcing kids to eat healthy food can backfire â Learn why making children finish their plates or eat foods they hate can lead to negative associations with food that last into adulthoodMy simple nutrition strategy for selective eaters â 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 familyHow to avoid power struggles at dinnertime â Practical ways to work with what your child will eat instead of creating nightly battles that everyone dreadsThe surprising truth about picky eaters growing up â 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 ownHow to support your child's nutrition without damaging your relationship â Why sometimes being patient and letting go is more important than being "right" about healthy eatingThe connection between parenting and weight loss coaching â How listening to my clients' childhood food stories completely transformed how I approached feeding my own childrenKey MomentsWhat 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 purĂ©es and fruit purĂ©es, determined to do everything right. But I had a problemâmy 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 goalâmaking 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 fruitâkiwi 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.
ConclusionIf 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.
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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 LearnIn 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 dopamineWhy mindset work is the missing piece in your weight loss journey and why food plans alone aren't enough for long-term successThe environment-thoughts-feelings-actions-results connection that explains why you do what you do, and how to change itHow 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 throughWhy gaining weight easily might actually be a blessing in disguise because your body is giving you quick feedback when something isn't workingFive simple daily gratitude practices you can implement immediately to start burning more fatHow to use gratitude to interrupt food cravings and break negative thought spirals before they lead to stress eatingThe truth about body fat's purpose and how to be grateful for it even when you want to lose weightWhy we're incredibly fortunate to be losing weight in 2025 with all the low carb food options, apps, and resources availableHow to start small with gratitude even if you're currently feeling very negative about your bodyKey MomentsWhy 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 fatâit'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 firstâlike exercise, it gets easier with practice.
The One Action You Can Do to Start NowTake 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-negotiableâdo 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 MeWant support in your weight loss journey? I'd love to help!
Get My Free Resources:
5-Day Low Carb Meal Plan5 Delicious Low Carb Dinner RecipesJoin 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.
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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 journeyânot 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 willpowerâthey'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 LearnIn 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 progressThe surprising #1 cause of plateaus that most people never considerâand it's probably affecting you right nowHow your menstrual cycle impacts fat burning and why certain times of the month make weight loss nearly impossibleThe metabolism-slowing effects of alcohol and why even one glass can stall your progress for daysWhy your bedtime matters for fat loss and how missing those pre-midnight hours affects your body's ability to burn stored fatThe weekend weight loss trap that keeps you stuck in the same weight range week after weekPractical plateau-busting strategies you can implement immediately to get the scale moving againThe crucial mindset shifts that separate long-term weight loss success from chronic diet failureHow to identify what's in your control versus what you need to simply be patient with during plateausKey MomentsThe Plateau Mindset Trap I explain why plateaus aren't really about foodâthey'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 expectsâyour 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 plateausâsystematically 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 NowShake up just one meal today.
Right now, look at your food plan and identify one meal you've been eating consistentlyâsame 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 â switch to a protein shakeIf you always have a big salad with meat for dinner â try Greek yogurt with low carb cerealIf you eat dinner at 7 PM every night â eat it at 4 PM and fast until morningIf you always have the same lunch â have your breakfast foods for lunch insteadThe goal isn't perfectionâit'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 punishmentâit'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
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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 Learn
In this episode, you'll discover how to:Set yourself up for success before any social event with strategic meal planning and mindset preparationNavigate food and alcohol offers without feeling deprived or awkward in social situationsUse proven scripts and responses when people pressure you to eat or drink off-planMake mindful food choices at parties and gatherings while still enjoying yourselfHandle post-event recovery to protect your weight loss progress and momentumPlan your alcohol strategy to avoid the common trap of lowered inhibitions leading to overeatingStay focused on socializing rather than food as the main event attractionBring the right dishes to potluck events that support your low carb lifestyleAvoid the grazing trap that makes portion control nearly impossible at buffetsProtect your home environment by not bringing tempting leftovers back with youKey MomentsThe 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 Strategy
Never 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.
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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 importantlyâhow 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 LearnđŻ The Psychology Behind Diet Failure
Why the "I'll start Monday" mindset is destroying your weight loss goalsHow perfectionism and all-or-nothing thinking sabotage sustainable resultsThe hidden stress response that makes you regain weight faster after extreme dietsđ§ Why "Perfect" Plans Backfire
The truth about ketogenic diets, carnivore eating, and extreme intermittent fastingWhy rapid weight loss triggers your body's survival mechanismsHow social situations become diet landmines with ultra-restrictive eating plansđ The Foundation Low Carb Solution
My proven "middle ground" approach that doesn't feel like dietingHow to create a flexible eating plan that works with your real lifeThe strategic use of "accelerator" periods without falling off the wagonđȘ Practical Recovery Strategies
How to bounce back from a slip-up without derailing your entire weekThe 24-hour reset technique that eliminates Monday restart syndromeWhy protein is your secret weapon for stabilizing blood sugar after overeatingđŻ Long-term Success Mindset
The sustainability test every woman should ask about her eating planHow to expand your "wagon" so you never fall off completelyBuilding flexibility into your weight loss journey without sacrificing resultsKey MomentsThe 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 themâit 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 perfectâthey 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 NowAsk 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 planâyou 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 planâit'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.
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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 LearnWhy 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 fullnessHow fast eating leads to overeating, poor digestion, and blood sugar crashesWhy people who eat quickly are more likely to be overweight and develop metabolic syndromeThree simple strategies to slow down your eating without making it complicatedThe connection between eating speed and emotional eating patternsHow proper chewing improves nutrient absorption and reduces bloatingWhy mindful eating is crucial for long-term weight loss successKey MomentsThe 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 NowTime 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.
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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 LearnIn 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 burningMy 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 mechanismWhich drinks count toward hydration - the truth about coffee, herbal tea, and sparkling water for weight loss8 practical habit-building strategies - my tested techniques to make drinking water effortless, even for busy womenHow to check if you're drinking enough - simple body signals that tell you if your hydration supports weight lossThe hydration mistakes that sabotage results - common errors that prevent women from seeing the scale moveSpecial hydration needs for low-carb dieters - why keto and low-carb followers need different hydration strategiesKey MomentsMy 13-year observation about water and weight loss - the undeniable pattern I've seen with every successful clientWhy dehydration is sabotaging your fat burning - the stress hormone connection that keeps you stuckThe "metabolic oil" concept - how I teach clients to think about water's role in their fat-burning engineThe hidden toxin problem - why your body stores toxins in fat and how water helps release themThe hunger vs. thirst confusion - how dehydration tricks you into eating when you should be drinkingMy personal water intake calculation - the 30-35ml per kilogram formula that works for most womenThe coffee and alcohol hydration rule - why caffeinated and alcoholic drinks require extra water replacementMy traffic light water habit - the simple car-based strategy that transformed my hydrationThe bathroom anchor technique - how to link water drinking to something you already do multiple times dailyThe visual cue strategy - strategic water bottle placement for automatic hydration remindersMy signature mantra reveal - "The more you drink, the more you shrink" and why it worksThe gradual increase method - how to build up your water intake without overwhelming your systemSpecial considerations for active women - when you need more than the standard recommendationThe urine color test - the simplest way to check if your hydration supports weight lossThe One Action You Can Take to Start NowGrab 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!
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