Do a Habit Inventory to Lose Weight for the Last Time | Healthy Real Food Podcast Ep. 236

In episode 236 of the Healthy Real Food Podcast, the host explains how habits—not willpower—drive sustainable weight loss and peace with food, especially for women over 40, and introduces a simple “habit inventory” to build awareness and lasting change. She shares how small, consistent actions compound over time (inspired by Atomic Habits) and highlights identity-based change, using client Jean’s 80+ pound loss and improved strength as an example. List your current habits, then separate those that serve you from those that don’t, and identify what the future version of you does consistently. Choose one high-impact habit to focus on, apply the four behavior-change laws (make it obvious, attractive, easy, satisfying), add friction to unwanted habits, and prioritize foundational practices like real food, tracking, follow-through, and daily accountability, plus support through coaching and strategy sessions.

00:00 Stuck Starting Over

01:37 Welcome And Spring Check In

02:59 Why Habits Change Everything

04:50 Client Story And Patience

06:09 Willpower Versus Automation

08:43 Identity Based Habits

09:50 How To Do A Habit Inventory

12:46 Future Self One Habit Focus

15:41 Make Habits Easy And Stick

17:16 Five Foundational Habits

18:59 Hope Systems And Support

21:09 Recap And Next Steps

22:43 Free Strategy Session Invite

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

Feeling Like Quitting Your Weight Loss Journey? Use the Emotional Triad to Get Back on Track (Ep. 235)

In episode 235 of the Healthy Real Food Podcast, the host speaks to women feeling discouraged on their weight loss journey and explains how emotional state drives behavior. She shares her own recent experience of wanting to quit while building her business and teaches Tony Robbins’ “Emotional Triad”—physiology, focus, and language—as a practical way to shift out of a slump. She describes how changing posture, movement, sleep, and nourishment can boost energy; how redirecting focus from what’s not working to progress and “the gain” restores momentum; and how replacing disempowering self-talk with empowering language supports course-correction. She emphasizes that fear and self-doubt are normal, encourages listeners to “stop stopping,” and invites them to follow, review, share, or message her on Facebook Messenger for coaching support.

00:00 Feeling Like Quitting

01:49 Podcast Welcome

02:47 Emotional Triad Intro

04:10 Rule of Thirds

06:31 Physiology Shift

08:52 Focus Your Attention

11:02 Empowering Language

12:37 Stop Stopping

13:45 Wrap Up and Next Steps

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

The Invisible Barrier Keeping You Stuck in Weight Loss (Mindset Mastery for Women Over 40) | Ep. 234

In episode 234 of the Healthy Real Food Podcast, Erin Hart speaks to women over 40 who feel stuck in a cycle of dieting and self-doubt, emphasizing that lasting weight loss is driven less by strategy and more by mindset. She explains how thoughts become beliefs and identity, and how the brain looks for evidence to confirm what you already believe, making self-talk a key tool for change. Erin shares her own story of losing over 100 pounds after being 284 pounds in 2020 and maintaining the loss for more than five years, and illustrates mindset principles through her experience learning to ski at Solitude Mountain Resort in Utah—showing how coaching yourself with helpful thoughts improves outcomes. She encourages listeners to notice their self-talk, challenge unhelpful thoughts by asking if they are true, helpful, and kind, and replace them with empowering alternatives that act as direction. Using examples from her daughter Eva’s perspective on falling while learning and quotes from Henry Ford and Thomas Edison, she reframes failure as feedback and urges persistence. Erin also highlights how coaching accelerates growth, inviting listeners to seek support through free coaching calls via healthyrealfood.com and reminding them their past does not determine their future.

00:00 Stuck Over 40

02:02 Welcome And Credibility

03:31 The Mean Girl Voice

04:53 Thoughts Aren't Facts

06:31 Skiing Mindset Story

11:21 Falling Is Learning

13:56 Rewire Your Brain

15:11 Weekly Mindset Practice

16:07 Why Coaching Helps

18:22 Final Encouragement

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

Holistic Health and Real Food Lifestyles with Karen Zuzu Armes | Healthy Real Food Podcast

In this episode of the Healthy Real Food Podcast, Erin introduces Karen Zuzu Armes, a holistic health coach educator. They discuss the importance of planning and preparation in maintaining a real food lifestyle, especially for those with busy lives. Karen shares practical tips on how to make healthy eating more sustainable, including batch prepping ingredients, drinking more water, and creating an environment that supports healthy choices. They also explore the challenges of sugar addiction and ways to overcome it. Additionally, Karen talks about her holistic health education programs and retreat center. Tune in to learn actionable steps that can help make healthy living feel more doable.

00:00 Introduction to Today's Guest: Karen Zuzu Armes

02:26 Karen's Journey and Family Life

03:16 The Importance of Preparation in a Healthy Lifestyle

06:31 Overcoming Sugar Addiction

10:15 The Holistic Transformation: Mind, Body, and Spirit

13:59 Practical Tips for Beginners

15:41 How to Connect with Zuzu

16:39 Conclusion and Final Thoughts

To dive deeper with Zuzu and learn more about the support she offers... check out her website at www.zuzuunleashed.com.

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

Transforming Health with a Raw Food Lifestyle: Interview with Author Axay Shah

In this episode of the Healthy Real Food Podcast, Erin interviews Axay Shah, who shares his inspiring 16-year journey of following a whole food, plant-based diet that emphasizes raw foods. At 66 years old, Axay has not only reversed chronic health issues but also runs marathons and leads an active, fulfilling life. They discuss the benefits of raw food, long-term habit changes, and the importance of progress over perfection. Axay emphasizes understanding and gradually adopting a real food lifestyle as key to sustainable health improvements. Discover how small, consistent changes can lead to significant, lasting health transformations.

00:00 Introduction to the Healthy Real Food Podcast

00:05 Meet Axay Shah: A Journey of Transformation

00:57 The Benefits of a Real Food Lifestyle

02:57 Axay's Personal Health Journey

06:02 The Power of Raw Food

12:22 Making Sustainable Changes

21:18 Axay's Book and Final Thoughts

29:02 Conclusion and Contact Information

To dive deeper with Axay Shah and learn about his new book, In Nature We Trust. Check out his website at www.rawfoodiest.com

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

Overcoming Common Thinking Errors on Your Weight Loss Journey | Healthy Real Food Podcast Ep. 232

In this episode of the Healthy Real Food Podcast, we tackle the eight common thinking errors that can subtly sabotage your weight loss goals, consistency, and confidence. These thinking errors, often referred to as cognitive distortions in psychology, include emotional reasoning, all-or-nothing thinking, catastrophizing, overgeneralization, mental filtering, mind reading, labeling, and should statements. Learn how to identify and shift these patterns to build a more empowering mindset and stay on track with your healthy real food lifestyle. Join us as we delve into practical strategies to master your mindset and achieve lasting weight loss results.

00:00 Introduction: Common Weight Loss Struggles

00:18 Understanding Thinking Errors

02:58 The Power of Mindset in Weight Loss

07:23 Emotional Reasoning: The First Thinking Error

11:43 All or Nothing Thinking

14:27 Catastrophizing and Overgeneralization

16:28 Mental Filtering and Discounting the Positive

19:04 Mind Reading and Labeling

23:48 Should Statements and Final Thoughts

27:03 Conclusion and Call to Action

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

How to Lose Weight for the Last Time: Introducing the Healthy Real Food Meal Plan Workbook

Ever wished weight loss was simpler and more sustainable? Episode 230 of the Healthy Real Food Podcast offers a sneak peek into the new Real Food Meal Plan workbook for a straightforward and customizable approach to nutrition. Learn about the flexible meal planning system that supports weight loss, maintenance, and muscle building without the need for calorie counting or restrictive diets. Host shares personal weight loss journey and reveals effective methods for achieving long-term health goals. This episode is packed with valuable insights on creating a balanced meal plan, calculating your caloric needs, and using strategic maintenance breaks to support your metabolism. Join us for practical tips and client-tested strategies to find peace with food and lose weight for the last time.

00:00 Introduction to Simplified Weight Loss

00:06 Overview of the Real Food Meal Plan Workbook

00:42 Personal Weight Loss Journey and Program Evolution

01:10 The Flexible Food Exchange System

01:26 Selecting and Customizing Your Meal Plan

03:46 The Importance of a Personalized Approach

08:01 Understanding Caloric Needs and Goals

16:10 The Role of Macronutrients in Your Diet

19:03 Strategies for Sustainable Weight Loss

24:05 The Importance of Maintenance Breaks

27:25 Incorporating Exercise and Final Tips

36:29 Conclusion and Invitation to Join the Program

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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

How to Take Action on Your Health Goals Without Relying on Motivation | Episode 229

In this episode, we dive deep into overcoming the common struggle of taking action towards achieving your health goals, even when you don't feel like it. Host [Name] shares personal anecdotes and effective strategies that bypass the need for motivation. Learn why motivation is not the missing piece, the power of small consistent actions, the impact of the Five Second Rule by Mel Robbins, and the importance of discipline in building self-trust and achieving sustainable weight loss. Whether you're struggling with maintaining New Year's resolutions or seeking long-term health transformations, this episode provides the practical tools and mindset shifts you need to stay on track and achieve your goal body.

00:00 Introduction: The Challenge of Motivation

02:20 Maintaining Momentum with Health Goals

02:56 Taking Action on Hard Days

04:55 Building Self-Trust and Overcoming Overwhelm

08:09 The Power of Small Actions

08:53 The Five Second Rule: A Tool for Action

10:52 Discipline and Consistency: Keys to Success

14:19 Conclusion: Embrace Uncomfortable Action

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

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

I offer free 1 hour coaching calls to help you:

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

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

You don’t have to figure this out alone.

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