Questions, comments? Shoot me a text.

Do you finish a meal that should be "enough" but still feel like something's missing? Do you feel more satisfied when your plate looks full? You might be a volume eater and that's not a flaw, it's biology.

In this episode, Amy White breaks down the science of volume eating and why your brain responds to the amount of food on your plate, not just the calories. She shares a personal story about two meals with nearly identical macros—one that left her completely satisfied for five hours, and one that left her wanting more.

What you'll learn:

• What volume eating is and why it's how most humans are wired

• The science of energy density—explained so a 5th grader could understand it

• Why casseroles are a trap for volume eaters (and what to do about it)

• The two-part process for turning off hunger: nutrients + volume

• How women in one study lost more weight while eating more food

• The 20-minute rule that can save you from overeating

• Practical strategies to build meals that actually satisfy you

If you've ever felt out of control around food or wondered why you're always hungry, this episode will change how you think about your plate.

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• Website: The Simplicity of Wellness
• Let's Talk: Schedule Your Consult
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Questions, comments? Shoot me a text.

What does "food freedom" actually mean? In this episode, I'm setting the record straight about my approach to nutrition coaching. Spoiler: it's not about eliminating foods forever or following strict protocols. We're talking about what happens when you stop fighting your body and start understanding it—and why weight loss is just a side effect of being healthy and well. Grab your coffee and join me for an honest conversation about how real, sustainable change actually works.

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Let's Talk: Schedule Your Consult
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Questions, comments? Shoot me a text.

"You need to fix your relationship with food."

You've heard it a million times. But what if that phrase is actually part of the problem?

In this episode, I'm challenging the way we talk about food and sharing a simple mindset shift that takes the drama out of eating.

If you've ever felt out of control around food, this one's for you.

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Schedule Your $47 Consult: Get Unstuck
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Questions, comments? Shoot me a text.

What if the thing keeping you stuck isn't lack of willpower or information but your pursuit of perfection?

I'm a nutritionist turning 59, and I'm about to tell you why I don't panic about everything I eat being organic, why I'm not worried about aging, and why the wellness industry has been distracting you with minutia instead of what actually works.

This episode is part confession, part manifesto, and 100% real talk about aging well without losing your mind (or your social life). If you're tired of contradictory advice and ready to focus on what actually matters, press play.

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Schedule Your $47 Consult: Get Unstuck
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Questions, comments? Shoot me a text.

Tired of making New Year's resolutions that don't stick? You're not alone, research shows 88% of resolutions fail. In this episode, Amy White shares a simpler, more sustainable approach: choosing a theme for the year instead.

A theme isn't a rigid goal, it's a lens that guides your decisions, behavior, and actions without the pressure of pass or fail. Learn why resolutions set us up for shame spirals, how a theme creates flexibility and focus, and how to choose the right theme for your 2026.

What you'll learn:

• Why most New Year's resolutions fail (and why it's not your fault)

• The difference between a resolution and a theme

• How to turn "lose 20 pounds" into a theme that actually works

• Real examples of themes like "health and wellness" and "emerge"

• How to use your theme as a decision-making filter all year long

If you're done with the guilt, the pressure, and starting over every January, this episode is for you.

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Schedule Your $47 Consult: Get Unstuck
• Follow Me on TikTok
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Questions, comments? Shoot me a text.

Have you ever gone into Thanksgiving determined to "be good," only to end the day feeling bloated, disappointed, and maybe even a little ashamed?

Maybe you told yourself you'd make up for it tomorrow… or maybe you laid in bed thinking, "Why do I always do this?"

If that sounds familiar, this episode is for you.

In this episode of The Simplicity of Wellness podcast, I'm sharing 3 simple strategies to help you enjoy Thanksgiving (and every holiday meal) intentionally — without guilt, without rules, and without losing the progress you've made.

You'll learn:

• Why skipping meals before Thanksgiving actually backfires (and what to do instead)
• How to eat in your mind as much as in your body — so you can truly enjoy your food without regret
• The one thing you need to prioritize the night before to make holiday eating easier

This episode is taken straight from Week 3 of my Healthy Holiday Challenge inside the Hangry to Healthy membership — where women over 40 are learning how to navigate the holidays without restriction, deprivation, or starting over in January.

If you're tired of the restrict-binge cycle… if you want to enjoy holiday meals without guilt… and if you're ready to walk into 2026 knowing exactly what works for your body and excited to keep going — this episode (and the challenge) is for you.

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Schedule Your $47 Consult: Get Unstuck
• Follow Me on TikTok
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Questions, comments? Shoot me a text.

Have you ever caught yourself saying, "You know me… I'll never say no to bread"?

Or maybe: "I was doing so well — until Friday night happened."

Or: "I really just need to lose 10 pounds. That's it. Just 10."

...even though you've been trying to lose that same 10 pounds for five years?

If that sounds familiar — if you've ever laughed it off on the outside but felt frustrated on the inside — this episode is for you.

Here's the truth: You're not weak. You're not undisciplined. And you're not too far gone.

You're just stuck in a system that was never designed to work for a woman like you — someone with a full life, a family to feed, a love for good food and good wine... and a body that doesn't respond the way it used to.

In this episode, you'll learn:

• Why food rules always break down (especially for women over 40)
• The real reason you keep "starting over Monday" (hint: it's not willpower)
• How nightly wine became a habit instead of something special — and how to shift it
• The Mostly/Sometimes/Rarely framework that creates lasting change without restriction
• What changes when you stop following rules and start trusting yourself

This isn't about being perfect. It's about finding a rhythm that works for your real life.

If you're tired of starting over every Monday… if you're tired of feeling guilty every time you eat… if you're ready to finally feel at home in your body…

Join my Hangry to Healthy membership and get immediate access to the 8-week Healthy Holiday Challenge — so you can learn how to navigate Thanksgiving, Christmas, and New Year's without white-knuckling your way through or starting over in January.

Over 8 weeks, you'll learn:

• Why you're hungry all the time (and how to fix it fast)
• Why "healthy eating" hasn't been working
• How to eat at Thanksgiving without gaining weight
• How to stop emotional eating for good
• How to create effortless fat loss
• How to walk into 2026 knowing exactly what works for your body and excited to keep going

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Schedule Your $47 Consult: Get Unstuck
• Follow Me on TikTok
• Follow Me on Instagram

Questions, comments? Shoot me a text.

Why do you eat perfectly all day and then lose it at night? Why can't you think straight when it's time to decide what to eat? And why does willpower never seem to work?

It's not a you problem - it's a nervous system problem. In this episode, I'm breaking down the science of fight, flight, and freeze, showing you how to recognize when YOUR nervous system is activated (it's happening way more than you think), and teaching you the 10-second reset that changes everything.

If you've been trying to use willpower to manage food and it keeps failing, this episode will show you why - and what to do instead.

• Join Hangry to Healthy
• Website: The Simplicity of Wellness
• Schedule Your $47 Consult: Get Unstuck
• Follow Me on TikTok
• Follow Me on Instagram