Backyard Health

Losing weight is one thing—keeping it off is a whole different ballgame.

Most people think once they hit their goal weight, they can just go back to “normal” eating. But here’s the truth: how you lose fat is NOT how you keep it off. Your body undergoes major metabolic adaptations that change the way it burns and stores energy, making weight maintenance a whole new challenge.

In this episode, we’re breaking down:

💡 Why Weight Loss Plateaus Happen (And How to Break Through Them)

• What was once a calorie deficit will eventually become your maintenance intake—so what got you results in the beginning won’t keep working forever.
• How metabolic adaptation shifts your body’s energy needs and hormone balance, making long-term fat loss trickier than it seems.

💡 The Biggest Weight Regain Mistakes

• How changes in hunger hormones after weight loss can increase your appetite, making you more vulnerable to weight regain.
• Why metabolic inflexibility makes fat loss harder and how to train your body to burn fat efficiently.
• The #1 question you need to ask yourself before committing to a weight loss plan: “Am I willing to do this forever?”

💡 How to Make Weight Maintenance Easier

• The key role of protein, healthy fats, and blood sugar balance in keeping hunger under control.
• Why checking your thyroid and hormone health is critical for long-term fat loss success.
• How to build an eating framework that works for you, so you’re not stuck in the lose-regain cycle.

Your body is always working to adapt, and when you understand how it actually functions, you can set yourself up for lasting success instead of frustration.

Want a science-backed plan that takes all of this into account?

Join my 21-day Fat Loss Flow program, where I’ll teach you how to create an eating and lifestyle strategy that works with your body—not against it—so you can lose fat and keep it off without constant struggle.

Links & Resources For This Episode:

Watch this episode on Youtube!

Sign up for the Spring Cohort of Fat Loss Flow, we start February 23rd!

I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

Have you ever felt like no matter how hard you try, you’re always hungry, craving all the wrong things, or struggling to stay on track with your fat loss goals? You’re not alone—and the culprit might just be your hormones.

In this episode, we’re uncovering the hormonal triggers behind hunger, cravings, and fat loss struggles—and why your body isn’t working against you, but actually doing its job to survive. Here’s what you’ll discover:

💡 The Hormonal Truth About Hunger and Fat Loss:

• How hormones like leptin and ghrelin influence your appetite and drive you to eat more, especially after weight loss.
• The impact of eating patterns and nutrient deficiencies on hunger-regulating hormones like GLP-1, CCK, and peptide YY—and how to hack your meals to feel fuller, longer.
• Why stress-induced cortisol spikes and blood sugar imbalances can make fat loss feel impossible—and how to regain control.

💡 Key Strategies for Sustainable Progress:

• The role of protein, healthy fats, and balanced meals in managing your hunger hormones.
• How simple shifts in your eating habits can help reduce cravings, stabilize energy, and support fat loss.

If you’ve been stuck in a cycle of endless hunger and failed diets, this episode will give you the insights and tools you need to make progress without feeling deprived.

Want to take your fat loss strategy to the next level?
Join my 21-day Fat Loss Flow program, where I’ll teach you how to create hormone-friendly meals, reduce cravings, and align your mindset with your goals.

✨ Learn science-backed methods to manage hunger and support fat loss.
✨ Gain the confidence to make sustainable changes—without extreme diets or restrictions.
✨ Start building habits that make fat loss feel approachable, not impossible.

💻 Click the link below to join today. Let’s work with your body for results that last!

Links & Resources For This Episode:

Watch this episode on Youtube!

Sign up for the Spring Cohort of Fat Loss Flow, we start February 23rd!

I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

Unpacking Weight Composition for Smarter Fat Loss

Ever felt frustrated by the number on the scale? You’re not alone. But here’s the thing: that number isn’t the whole story.

In this episode, we’re diving into the fascinating science of weight composition—what your body is actually made of and why understanding this can completely transform the way you approach fat loss.

💡 Discover why your weight is more than just fat (hint: muscle, bones, water, and organs play a huge role!) and how preserving muscle is critical for sustainable fat loss. We’ll also unpack why fluctuations in weight don’t always mean failure—they’re often your body adapting to change.

If you’re ready to stop obsessing over the scale and start focusing on the bigger picture, this episode is for you. Tune in and learn how to work with your body, not against it, for results that last.

Are you ready to go beyond the basics? Join Fat Loss Flow, my 21-day transformative health program designed to teach you the mentality, science, and strategies for easy fat loss results that LAST.

✨ In just three weeks, you’ll:

• Break through limiting beliefs and build a fat-loss-ready mentality to get you and KEEP you motivated.
• Master my signature food group eating framework for building not just healthy meals, but ones that actually help you lose weight without starving.
• Learn to navigate treats, social events, and life without guilt by taping into the positive psychology of flow.
• Create lasting habits that feel enjoyable and empowering.

💻 Sign up now and start your journey to a healthier, more confident you. Spots are limited, so don’t wait—click the link in the show notes to join today!

Links & Resources For This Episode:

Watch this episode on Youtube!

Sign up for the Spring Cohort of Fat Loss Flow, we start February 23rd!

I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

Movement = Connection = Healing

In this episode, Erin rethinks the way we approach exercise and weight loss. Disconnection from your body often shows up as anxiety, overthinking, lack of empathy, or even feeling like you can’t trust yourself with everyday activities—like eating without someone telling you exactly what to do. Over time, this disconnection can lead to unwanted weight gain.

The solution isn’t more workouts. It’s daily body movement.

Your workout accounts for less than 10% of your energy expenditure. Yes, muscle-building and cardiovascular training are important for metabolic health, but weight loss isn’t just about “diet and exercise.” It’s about dietary habits and body movement.

Movement shifts energy. It brings energy back into your body. Movement is truly medicine—it treats, prevents, and heals. And it’s simple: walking, stretching, fidgeting, twirling, swinging your arms, chasing your kids. It’s free, it’s accessible, and you can start now, in any capacity.

In this episode, you’ll:

👉 Gain a deeper understanding of how movement connects you to your body and supports health

👉 Explore the different types of subconscious story lines you might be telling yourself based on your childhood experiences with physical activity that might be destroying your motivation!!

👉 Learn why looking at “calories burned” in a workout probably is the reason why you’re exercising a lot but the scale isn’t going down (& what to look at instead)

👉 Find out the reason why a workout plan is working for that girl, but not helping you… what gives!?

👉 Uncover how to make workouts more effective for building muscle, boosting motivation, and seeing sustainable fat loss

Start small. Start today. Let movement flow naturally into your life and notice the difference it makes.

Welcome to Backyard Health, the podcast for regular people who want to achieve optimal health. I'm Erin Jowett MS, RD, LDN, the voice behind the mic, and I'm so excited to have you here. My goal with this podcast is that you leave each episode feeling like your dream health and nutrition is within your reach. Big health changes can feel scary and overwhelming, we often think what we lack is motivation to get started - but really the emotional resistance comes from a lack of mental skills training. When we understand how to navigate challenges, it doesn't make them easier, but it makes us better.

Links & Resources For This Episode:

Watch this episode on Youtube!

Does this resonate with you? ✨ if so download my FREE Building Meals for Fat Loss Masterclass to learn more about taking an integrative approach to fat loss and help you navigate making food decisions simple at www.integrativeweightandwellness.com

I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

In this episode, Erin gives you a sneak peek into a module and lesson from her upcoming course: Fat Loss Flow

Changing your behavior starts with your mentality. We all know when we are trying to become healthier we need to do things differently than how we currently are doing them, and everyone preaches “mindset, mindset, mindset!” Yet no one talks about how you *actually* do that.

This episode walks you through it.

Uncover the hidden mental mountains that are preventing you from reaching your health goals and making change so damn hard. This isn’t manifestation. These are mental skills - these are the tangible skills YOU need to learn in order to be successful in changing anything you want in your life.

Welcome to Backyard Health, the podcast for regular people who want to achieve optimal health. I'm Erin Botticelli MS, RD, LDN, the voice behind the mic, and I'm so excited to have you here. My goal with this podcast is that you leave each episode feeling like your dream health and nutrition is within your reach. Big health changes can feel scary and overwhelming, we often think what we lack is motivation to get started - but really the emotional resistance comes from a lack of mental skills training. When we understand how to navigate challenges, it doesn't make them easier, but it makes us better.

Links & Resources For This Episode:

Watch this episode on Youtube!

Does this resonate with you? ✨ if so download my FREE Healthy Metabolic + Fat Loss Eating Guide to learn more about taking an integrative approach to fat loss and help you navigate making food decisions simple at www.integrativeweightandwellness.com

I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook

In this episode, Erin talks about everything you need to know about lactose digestion.

-why it's an issue for some people (& what the gut is actually going on with lactose intolerance!?)
-how to tell the difference between lactose intolerance & a dairy sensitivity
-real talk about ways you can actually track your symptoms
-tools and strategies to add to your digestive toolkit

Welcome to Backyard Health, the podcast for regular people who want to achieve optimal health. I'm Erin Botticelli MS, RD, LDN, the voice behind the mic, and I'm so excited to have you here. My goal with this podcast is that you leave each episode feeling like your dream health and nutrition is within your reach. Big health changes can feel scary and overwhelming, we often think what we lack is motivation to get started - but really the emotional resistance comes from a lack of mental skills training. When we understand how to navigate challenges, it doesn't make them easier, but it makes us better.

Links & Resources For This Episode:

Watch this episode on Youtube!

Does this resonate with you? ✨ if so download my FREE Healthy Metabolic + Fat Loss Eating Guide to learn more about taking an integrative approach to fat loss and help you navigate making food decisions simple at www.integrativeweightandwellness.com

I'd love to hear from you! Let's connect vibes on socials: Instagram | Youtube | TikTok | Facebook