For many women, stepping on the scale feels like stepping into a minefield. Rationally, we know weight fluctuates. But emotionally? A number that’s up (or even the same) can send us spiraling. In this episode, we unpack the real reason behind “scale drama” and help you build a more neutral, empowering relationship with your weight data.

You’ll learn practical mindset shifts and habits to move from reactive weighing to strategic data collection—without the emotional rollercoaster. If you’ve ever found yourself questioning everything because of one weigh-in, this episode is for you.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• How to shift from emotionally reactive to data-informed scale use
• The difference between observing and analyzing scale numbers
• Why overanalyzing leads to suffering—and what to do instead
• Whether you should weigh more often or less (spoiler: it depends!)

Are you stuck in the cycle of reaching for candy, snacks, or sweet treats every time you feel stressed, bored, or drained? You’re not alone—and there’s a better way. In this Q&A episode, Annie and Jen dig into emotional eating and share why simply “swapping” food for another action often doesn’t work unless you understand what’s really driving your cravings.

They introduce their simple but powerful framework—Stop, Identify, Swap—to help you pause, check in with yourself, and choose a reward that truly meets your emotional or physical needs. From getting outside for a few deep breaths to reassessing how much you’re taking on each day, this episode is packed with practical ideas to help you find balance without relying on food as your only comfort.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• The Stop-Identify-Swap framework for emotional eating
• How to uncover the true need behind food cravings
• Small, quick rituals to replace emotional eating triggers
• Why sleep might be your best “swap” for candy cravings

Amanda Thebe is back… And she’s not holding back! In her third appearance on the podcast, Amanda joins Jen and Annie to unpack the current state of menopause in the wellness world. From shady supplement claims to fear-based fitness advice, Amanda calls out the nonsense and brings clarity to what really helps women feel better in midlife.

Together, the trio talk about what’s changed since Amanda first came on the show in 2017, why the menopause conversation has exploded in recent years, and what’s genuinely worth your time, energy, and money. Whether you're navigating perimenopause yourself or supporting someone who is, this conversation is full of honest insights and practical wisdom.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why menopause is having a “moment”—and what’s problematic about it
• The truth behind popular menopause myths (weighted vests, cardio, metabolism, and more)
• How some “experts” are profiting off women’s vulnerability
• What actually works to feel better during perimenopause and beyond

• Amanda’s Website
• Amanda’s Instagram
• Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward
• Episode 315: 5 Supplements Every Woman Should Consider for Healthy Aging
• Episode 145: Menopause – Weight Loss, Wellness, And Learning To Thrive
• Episode 373: Q+A – How Do I Embrace Menopause Without It Impacting My Mindset?
• Episode 363: Q+A – Does Menopause Cause Weight Gain?

If you’ve ever realized your weight loss efforts were rooted in trying to please others, whether that’s a partner, a doctor, or society at large, this episode is for you. We dive into the shift from external to internal motivation, why relying on shame or fear doesn’t work long-term, and how to uncover your true values to create sustainable change.

In this episode, Jen and Annie discuss the very real and common fear many women have that others might stop loving or respecting them if they don’t change their bodies. But what if your goals were actually your own? What if you didn’t have to chase someone else’s standards? You’ll learn how to develop intrinsic motivation that feels good, empowering, and lasting without needing a cheerleader or a looming deadline.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• The difference between external and internal motivation and why it matters
• How cultural and relational pressure affects women’s goals
• Real examples of fear-based motivation (and how to spot them)
• How to reconnect with your values to create lasting behavior change

When it comes to meal frequency, one of the most common questions we hear is: “Is it better to eat three meals a day or include snacks?” It’s a fair question—but it might not be the most helpful one. In this candid Q+A episode, Annie and Jen dig into why there’s no “right” number of meals or snacks that works for everyone. They explain why the answer lies in your individual hunger cues, preferences, and lifestyle—not a rigid set of diet rules. Whether you’re a teacher with limited breaks, someone who loves food prep, or a busy mom trying to keep it simple, this episode will help you tune into what actually works for you.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why there’s no universal answer to how often you should eat
• How your hunger and satiety cues can guide your meal schedule
• Common meal/snack patterns that work for many people
• Why rigid meal plans can backfire

Summer is here—and with it, a whole new level of unpredictability. Whether you're juggling vacations, kids at home, or a totally different daily rhythm, it’s easy to feel like your healthy routines are slipping. In this episode, Annie and Jen tackle a listener's smart, timely question: “How do I keep structure in my eating when my summer is completely unstructured?”

They unpack why routines fall apart in summer, how to anticipate and adapt to changing circumstances, and simple ways to stay grounded in your goals without needing everything to be perfect. If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why summer throws routines off—and how to adjust without spiraling
• How to carry your current habits into a new season
• The mindset shift that helps you “bounce back” faster
• Practical tips for planning around summer chaos

A caloric deficit is essential for fat loss—but do you have to count calories to achieve it? In this Q&A episode, Annie and Jen unpack what it really means to be in a caloric deficit and why tracking every bite isn’t the only path to success. They explore how behavior change, not just data collection, is the heart of sustainable weight loss. If you're tired of tracking or feel stuck relying on external tools like calorie or macro counting, this episode is a must-listen.

You’ll learn how to gauge your progress without obsessively logging food, why most people don’t want to track forever, and how to build internal skills and habits that support fat loss naturally—no spreadsheets required.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why calorie counting isn’t the only way to create a deficit
• How to use your body’s feedback to assess progress
• The difference between external rules and internal skills
• Why habit-based approaches are more sustainable for most women

Struggling with insatiable hunger after a bad night's sleep? You're not alone. In this episode, Jen and Annie unpack the very real connection between sleep deprivation and increased hunger. Whether it's a one-off early morning or ongoing sleep disruptions, this conversation will help you understand what’s happening in your body and how to navigate those hungrier-than-usual days with confidence and compassion. If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to join Balance365! Add your name to our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why poor sleep increases both hunger and cravings
• How perimenopause can impact sleep and eating behaviors
• Smart food strategies for tired days (think: protein, fiber, easy wins)
• Managing your environment when willpower is low

Today, Jen and Annie are talking about a common belief that simply swapping out junk food for healthier options automatically leads to weight loss. It seems like it should work, right? But the truth is, it’s not always that simple, and this episode will explain why. Maybe you’ve tried this approach yourself… You’ve swapped the pizza and garlic bread for salads and lean proteins, only to find that the scale has barely budged, if at all. If that’s you, you’re not alone.

In this episode, Jen and Annie break down the concept of energy balance and why nutrient-dense foods may be impacting your body in ways you haven’t thought of before. If you’ve ever tried eating healthier, but feel like it hasn’t brought you any closer to your weight loss goals, this episode is for you. Enjoy.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• Why eating nutrient-dense foods alone doesn’t guarantee fat loss.
• How the thermic effect of food affects calorie absorption.
• The real reason you can eat "clean" and still not lose weight.
• How nutrient-rich diets can impact body composition even if the scale doesn’t move.

• Episode 306: 3 Sneaky Reasons You’re Eating More Than You Think
• Episode 332: Can I Lose Weight While Eating Like A Normal Person?

Welcome back to another Q+A episode! Today, we are digging into something we don't hear talked about nearly enough: the fear of feeling hunger. Maybe you find yourself eating just in case, or reaching for snacks before you're truly hungry. Not because you're being dramatic, but because hunger feels unsettling, maybe even scary. This fear isn't random. For many women, it's shaped by years of dieting and being praised for enduring hunger like it's a badge of honor.

We've been taught that hunger is a sign we're doing something right, and the more uncomfortable we are, the better. But as you probably know, too much hunger can backfire. It leads to urgency, overeating, and a chaotic relationship with food. In this episode, we unpack where the fear of hunger comes from, why it sticks around, and most importantly, how to work through it. If hunger makes you nervous or feels like an emergency, this one's for you.

If you like what you hear in this episode, don’t miss your chance to join us when we open enrollment to Balance365 Coaching to get access to so much more! Get your name on our obligation-free waitlist, and we will waive the $199 registration fee. Click here to learn more.

• The difference between cognitive understanding and physical responses to hunger
• How restrictive dieting can disrupt natural hunger cues
• Practical steps to rebuild self-trust and respond to hunger cues appropriately
• The concept of "exposure therapy" for hunger: learning to feel hunger in small, manageable steps

• Episode 342: 4 (Unconventional) Fat Loss Mistakes
• Episode 227: Q+A – How to Support a Friend’s Weight Loss Goals and Discussing Hunger Between Meals