Best Heather Beardsley Podcasts (2025)

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79: How to Keep Your Promises To Yourself 35:50

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8d ago35:50

35:50

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” (Y…

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78: Takeaways from my experience with hormone replacement therapy 42:38

22d ago42:38

42:38

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 rig…

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77: Bone Health—What Gen X Women Need to Know Now 42:39

1M ago42:39

42:39

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 fa…

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76: Why Fueling Your Workouts Is Essential To Reaching Your Weight Goals 45:51

2M ago45:51

45:51

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 y…

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75: The Follow Through Planner—Your Shortcut to Easier, More Consistent Weight Loss 32:37

2M ago32:37

32:37

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-T…

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74: Seasonal Review of Winter & Plan for Spring 2025 36:34

3M ago36:34

36:34

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 w…

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73: Understanding How Chronic Stress, Cortisol, and Sugar Consumption Negatively Affect Your Weight Loss 51:41

3M ago51:41

51:41

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 overdriv…

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72: How To Build Unbreakable Movement Habits 35:15

4M ago35:15

35:15

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…

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71: When It’s Time To Stop Food Planning & What to Do Instead 45:05

4M ago45:05

45:05

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…

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70: Why Sleep Matters With Your Weight And How To Optimize It 35:23

4M ago35:23

35:23

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 hung…

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69: Setting Integrative Weight Goals For 2025 33:26

5M ago33:26

33:26

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 accur…

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68: The Power of Reflection - Learning from 2024 Without Self-Criticism 30:26

5M ago30:26

30:26

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 insight…

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67: Joyful Eating During the Holidays: Letting Go of Food Guilt 31:28

6M ago31:28

31:28

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"…

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66: Plan Your Best December Yet In Less Than 30 Minutes 18:37

6M ago18:37

18:37

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 weigh…

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65: Embracing Change: How to Let Go and Move Forward 40:56

7M ago40:56

40:56

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…

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64: Three Tools To Break Free from Overwhelm, Over-Planning, and Overdoing 47:50

7M ago47:50

47:50

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 …

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63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss 16:02

8M ago16:02

16:02

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 g…

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62: Letting Go of Shoulds - How To Build a Life That’s Yours 42:18

8M ago42:18

42:18

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 …

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61: How To Break Free From Restrictive Diet Mentality 31:23

8M ago31:23

31:23

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…

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60: Fifteen Good Responses To Urges To Overeat 26:28

9M ago26:28

26:28

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 …

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59: Emotional Time Blocking 27:16

9M ago27:16

27:16

In this episode I introduce a strategy that you can use to help you be more intentional AND feel better during times whenvoyu notice you tend to overeat. Emotional time blocking is deciding how you WANT to feel ahead of time instead of reacting to or resisting to how you feel when you are in automatic mode. Time blocking your day can encompass more…

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58: Bonus Q&A: After weight loss Rx, tormented by my middle 36:18

10M ago36:18

36:18

Today I answer three questions from the VIPs on my email list: 1. Allison has recently lost 40 lbs over 15 months with the help of Wegovy. Her question is what happens when the meds go away? How does a person deal with the brain chatter they've had for 30 plus years when the meds are gone? 2. Kay Ann is very judgmental of her body shape. She needs …

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57: Anti-Fragile Weight Loss 40:11

10M ago40:11

40:11

Anti-fragility means that a system becomes stronger when faced with disruptions, variations, or outlier events. Variability in a system like weight loss are often things like holidays or vacations, which are are often viewed 'hard' for weight loss and as such we tend to respond by resisting these stressors which makes everything harder, or more 'fr…

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56: Active Listening 36:52

11M ago36:52

36:52

Human beings have the unique ability to think, feel, take action, and listen intentionally by using the prefrontal cortex part of our brain rather than do all of those things automatically or reactively. Being curious and aware of 'how' you listen to and then interpret what you hear can completely change how you see yourself and how you view and un…

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55: Secrets to Eating Less and Feeling Satisfied 43:31

11M ago43:31

43:31

In this episode, I teach you some techniques for how to eat less and feel satisfied with less. For most of us, this means changing your habit of how you determine what is enough food that still allows you to lose weight without feeling restricted. Our old habits of determining what is enough food is usually using visual estimations of what is enoug…

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54: Q&A Bonus: night eating, healthy habit routines, NOT doing all the things 36:14

11M ago36:14

36:14

Welcome to the first Bonus Q&A episode where I answer questions from listeners who are on my email list. Today I answer three questions, tune in to listen to the coaching feedback I offer on these questions, and then see how you might be able to apply the concepts to what YOU are working on in your own life. #1 from Cindy : I have Chronic Pain Synd…

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53: How To Escape Reactive & Automatic Eating Habits 40:38

12M ago40:38

40:38

Why is changing reactive and automatic eating habits important if you want to get to goal weight and keep it off? Reactive and automatic eating are two adpative habits that respresent habitual overeating. If we always look to food to resist, react to, or escape from how we feel OR we use eating as a form of escapism then you are chronically overeat…

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52: The Exact Steps To Get The Scale To Move Consistently 17:23

1y ago17:23

17:23

In this episode, I go over the main tenets of weight loss without restriction, and I give you the exact data-driven steps I use with my clients for how to get the scale to start moving consistently (or remain consistent if you are in maintenance.) If you feel like you are tired of f*cking around with your weight loss goals, this is the episode for …

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Sustainability & The End of Season One 28:10

1+ y ago28:10

28:10

Sustainability is the ability to maintain or support a process continuously over time. In order for your weight loss to remain sustainable, we need to find a way to regulate and attune to our energetic, financial, emotional, physical, and interpersonal needs enough to sustain our desired habits around food. It requires deep listening and paying att…

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Receptivity 18:02

1+ y ago18:02

18:02

What I'm suggesting today is to make your relationship to receptivity an intentional component of your weight loss to help make that process easier and take less time than it has to. Allowing and receptivity are cousins in this regard. Limiting habits of thinking about food, indulging in doubt as to whether you can lose weight, and allowing competi…

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Relational Capacity 24:11

1+ y ago24:11

24:11

Relational capacity, as I define it describes your ability to meet your expectations of what you know you need to think, feel, and do in order to lose weight. Weight loss will always involve noticing what level of performance you are at; especially when you notice you did not take the desired actions you are after. Understanding these letdown momen…

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Negative Emotional Fluency 45:54

2y ago45:54

45:54

In this episode, I explain how to translate the top eight negative emotions to learn what might be needed. The emotions listed below are the top eight negative emotions that we often eat over. If you are in a place of wanting to move beyond reacting to them, resisting them, or avoiding them, this episode is for you! For any negative emotions we exp…

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Thought Leadership 49:41

2y ago49:41

49:41

In this episode, I discuss our internal human experience of how we think both spontaneously and intentionally, how I understand it and frame it as a weight loss coach for my clients, and how to accommodate it and shape it with the intention of helping you lose weight. Your habit brain is going to resist changing your habits around food. We want to …

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Book Launch Party 33:45

2y ago33:45

33:45

My book, Love life And Lose Weight, Eat What You Love, Trust Your Body, and Lose Weight Without Restriction, launches today, so we are having a virtual party to celebrate. I kick off the party by reading you the introduction chapter, so you can decide if purchasing the book is right for you. Next, I will tell you exactly HOW I launched a podcast an…

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Do I Have To Food Plan To Lose Weight? 42:30

2y ago42:30

42:30

Food planning is the workhorse habit of sustainable weight loss and maintenance. Making a daily food plan is a tool to help you become an adept self-manager who is keenly aware of her true tastes and preferences for food. Food planning helps you design the food lifestyle that is right for YOU. It's also a way to practice keeping promises. You also …

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How I Coach On Maintenance 41:58

2y ago41:58

41:58

Today I'm sharing with you how I coach on maintenance. This can be helpful for those in or approaching maintenance (within 10 pounds or so). Learning about the unique challenges and skills of maintenance is also a great way to give you some insights about what comes after active weight loss mode even if you're not there just yet. Maintenance is alw…

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Creative Visualization For Weight Loss 25:34

2y ago25:34

25:34

Creative Visualization is a tool for mental rehearsal. It involves creatively exploring mentally what it would be be like to engage with being in a potential situation. It’s a way to mentally get practice in without actually needing to practice. The interesting thing is that the brain doesn’t exactly know the difference between creative visualizing…

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The Love Life and Lose Weight Book Is Launching on 8/15/23 13:10

2y ago13:10

13:10

Here are all of the details about the Love Life and Lose Weight book! The official title is Love life And Lose Weight: Eat What You Love, Trust Your Body, and Lose Weight Without Restriction. It will be available on Kindle format on August 15th, 2023, on Amazon. The paperback format will follow a few weeks later. Mark your calendar for August 15th …

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Validation 36:05

2y ago36:05

36:05

Validation is a practice of being aware of and deciding how to think and feel about something in your life. Validation is your sense of focus and awareness about where you ARE in relation to where you WANT to be with your life. Calorie counting, counting points, macros, or other people’s opinions are all external sources of weight and food lifestyl…

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How To Create More Energy 52:37

2y ago52:37

52:37

In this episode, I discuss two kinds of energy. One is feeling energetic the other is a physiological capacity of energy (gas in the tank). These are two aspects you want to work together to drive a state of increased overall energy.⁠ ⁠ I include six ways to build up your emotional and mental reserves and some do’s and don’ts for increasing and/or …

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Weekly Planning & Assessment for Weight Loss 101 28:56

2y ago28:56

28:56

Now that you've been using the daily planner for at least one full weigh-in week (as explained in episode #38), it's time to learn how to use the Weekly Planning & Assessment Worksheet to optimize &/or troubleshoot your weekly results when you weigh in. You can use any weekly planner that works for you or the one I created and demonstrate with in t…

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Daily Planning For Weight Loss 101 48:12

2y ago48:12

48:12

In this episode, I explain how to use a daily food plan to lose weight each week. You can use any daily planner that works for you or the one I created and demonstrate with in this episode. To get your copy, visit HBeardsley.com/subscribe, and you'll get an email immediately with instructions on downloading your copy. In that email is the link to w…

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How To Set Blowing Our Own Minds (BOOM) Goals 32:37

2y ago32:37

32:37

‌In this episode, I share with you how to create BOOM Goals! As a No BS Team member, we do these as part of our self-development work. A BOOM goal stands for = Blowing Our Own Minds. To start, journal on this question: What are the things in my life I would LOVE to accomplish, and if I did, I would blow my mind and my current idea of what’s possibl…

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How I Coach On Semaglutide 24:58

2y ago24:58

24:58

In this episode, I talk about Semaglutide (often referred to by the brand name Wegovy), the new class of weight loss prescription drugs used to treat obesity by medical doctors. My role with my clients on any topic, including any prescription medication prescribed under professional medical advice, is to support them in their health goals by figuri…

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Why I Hate Snacking As A Verb 15:39

2y ago15:39

15:39

In this episode, I explain snacking as a habit that I often see gets in the way of weight loss A snacking habit is often the solution to a very calorie restricted approach to weight loss where we feel hungry all the time. We hold on to snacking as our savior from feeling super restricted and hungry all the time. When you change from restrictive cal…

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How I Troubleshoot Weight Loss With My Clients 36:03

2y ago36:03

36:03

I generally use about six different levels to troubleshoot weight loss with my clients. I give you an overview here so you can use the same approach for yourself. Level 1: Commit to regular weigh-ins (or data gathering (like taking measurements or gathering habit data) on the same day of the week, weekly. Level 2: Look at the frequency of overeats.…

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How To Stop Falling Off The Weight Loss Wagon 32:56

2y ago32:56

32:56

Inevitably in our weight loss journey, exceptional phases of life happen (both positive and negative) that put a ton of pressure on our ability to apply our typical daily weight loss strategies effectively. I see my clients unconsciously grasp onto this idea that they need to apply weight loss exactly the same way during these exceptional circumsta…

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Stop Pushing Past Tired With Food 34:58

2y ago34:58

34:58

Eating when you are tired (but not physically hungry) is a habit that will get in the way of weight loss. Why do we push past tiredness and eat instead when we know it works against us in weight loss? The habit of pushing past tired can be created for many reasons: 1. Wanting to take back time for yourself when you have a lifestyle of never schedul…

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Why Saving Up Calories Doesn't work 21:30

2y ago21:30

21:30

Saving up calories is a restrictive strategy to push past hunger in order to eat less. It's about believing that you must put off eating as long as you can tolerate it. Saving up calories as a strategy comes from a belief that you can't eat an amount that feels satisfying and still lose weight. If you believe that, then you can see it would make se…

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Performance Eating 23:22

2y ago23:22

23:22

Performance eating is a habit of eating differently in front of other people because you are conforming to your belief about how you SHOULD eat (perform with food) as opposed to how you eat differently when you are not in a social setting. If you think you performance eat, when does this tend to happen and why? How do you feel about performance eat…