Health Coach Hotline: Glucose Grit & Grace

Episode 28:

Have you ever gone on vacation thinking, “I’ll just enjoy everything and reset when I get home”… only to come back feeling exhausted, inflamed, and like you’re starting from scratch?

In this episode of Glucose, Grit & Grace, Alane leads a real, honest conversation about how to travel without sabotaging your progress—and without missing out on the experience.

We’re breaking down the all-or-nothing mindset that keeps so many women stuck in the cycle of restriction → overindulgence → guilt… and showing you a better way.

Because health isn’t about restriction… it’s about freedom, energy, and confidence.

🎯 CHAPTERS

0:00 Vacation Regret Is Real

0:21 The Real Cost of Travel Habits

2:05 Restrict → Binge Cycle

5:10 The “Be Good” Trap

7:30 Not a Lifestyle—It’s a Diet

10:25 When Food Takes Over

12:34 Travel Nutrition Made Simple

15:30 Intentional Travel Changes Everything

16:50 Avoiding Energy Crashes

24:02 The Simple Rule: Protein First

31:50 Focus on the Experience

33:05 Stay Consistent During the Day

39:42 You Don’t Have to Choose

✨ HIGHLIGHTS

• Why vacation often leads to starting over

• The all-or-nothing mindset keeping you stuck

• How restriction leads to overindulgence

• Why willpower fails on vacation

• The mindset shift that changes everything

• How to eat healthy while still enjoying your trip

• Simple travel strategies that actually work

• How to avoid blood sugar crashes on the go

• Why protein should always come first

• Letting go of perfection while staying intentional

• How to enjoy food without guilt

• Fueling your body vs feeding your soul

• How to come home feeling GOOD instead of behind

🔗 LINKS & RESOURCES

👉 Website: https://glucosegritandgrace.com

👉 Connect with Elaine: https://instagram.com/nana_knows_better

👉 Connect with Alane: https://instagram.com/alanepearcecoaching

👉 Connect with Amber: https://instagram.com/coachamberc

👉 Email: CoachesHotline: glucosegritandgrace.com

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💬 Comment your biggest travel struggle

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🎧 RELATED EPISODES

👉 Episode 27: Food Noise https://youtu.be/HeCA6lieuRo

👉Episode 4: Stress & Self Sabotage https://youtu.be/raHWs60mQ94

#GlucoseGritGrace #HealthyTravel #BloodSugarBalance #WomenOver40 #WellnessWithoutRestriction #Podcast

Do you finish dinner already thinking about tomorrow's breakfast? Do you drive past a restaurant and spend the next 30 minutes mentally eating a meal you didn't order? Congratulations — you have food noise. And you're not broken. You're human.

In this episode, Coach Amber, Coach Alane, and Coach Elaine break down one of the hottest topics in the wellness world right now: food noise. We're talking about what it actually is (spoiler: it finally has an official scientific definition), why your brain does this, and — most importantly — what you can actually do to turn the volume down.

We'll get into the Oprah/GLP-1 moment that put this term on the map, why restriction and willpower make food noise WORSE, and how the PFC3 lifestyle naturally addresses food noise from multiple directions at once.

If you've ever felt like you just can't stop thinking about food — this one's for you.

IN THIS EPISODE:

→ What food noise actually is (and isn't)

→ The 4 root causes behind the mental chatter

→ Why it has nothing to do with willpower

→ How protein, whole foods, sleep & mindset all quiet the noise

→ The PFC3 approach to getting your brain back

This episode touches on 3 spinning plates: Nutrition, Mental/Emotional Health, and Mindset.

🎙️ Highlights:

00:00 – What is “food noise”?

01:40 – Defining real vs normal food thoughts

02:50 – When food thoughts become a problem

04:00 – How restriction makes food noise louder

05:30 – Blood sugar & cravings explained

06:30 – Food traditions and social pressure

08:20 – Why mindset matters just as much as nutrition

10:45 – Why change isn’t instant

12:20 – Stabilizing blood sugar first

13:20 – GLP-1s and the food noise conversation

14:45 – Why restriction-based solutions fail

16:00 – Food freedom vs “good vs bad” foods

17:40 – The environment is designed to trigger cravings

20:30 – Processed foods and addiction

23:30 – Why your taste preferences change

25:20 – Dieting and brain conditioning

27:00 – Guilt, shame, and self-worth

30:10 – What actually lowers food noise

31:30 – The “six spinning plates” of health

31:45 – Is food noise actually helpful?

33:00 – The journey of change and growth

36:20 – Why this was never your fault

38:30 – Practical step: pause and ask this question

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links:

Connect with Elaine: https://instagram.com/nana_knows_better

Connect with Alane: https://instagram.com/alanepearcecoaching

Connect with Amber: https://instagram.com/coachamberc

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We are three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

🎙️ Episode 26 Description

Self-care has become one of the most misunderstood concepts in modern health culture. For many women, it sounds nice in theory—but in real life it often feels impossible, indulgent, or even selfish.

In this episode of Glucose, Grit & Grace, we’re joined by speaker, coach, and podcast host Rachel D. Baker to talk about what self-care actually looks like in the middle of real life.

Rachel understands the tension between caring for others and caring for yourself. As someone navigating chronic illness, pain, ADHD, and the responsibilities of family, ministry, and business, she’s learned that the goal isn’t squeezing more productivity out of your day—it’s building systems that support your energy and priorities.

Together, we explore how to release guilt around rest, adjust expectations when your capacity changes, and create rhythms that allow you to care for your health without feeling like you’re failing everywhere else.

If you’ve ever felt like self-care is just one more thing on your to-do list—or something you don’t deserve until everything else is finished—this conversation offers a practical and refreshing reframe.

In This Episode We Discuss:

• Why traditional productivity often fails women navigating real-life challenges

• The mindset shift required when your capacity changes

• How identifying your “daily capacity” can reduce pressure

• Why guilt is one of the biggest barriers to self-care

• Practical rhythms that create breathing room

• The difference between indulgent and supportive self-care

Key Takeaway:

The goal isn’t to squeeze more productivity out of yourself.

It’s to create flexible systems that support your energy, priorities, and health.

Connect with Rachel:

Rachel shares encouragement, humor, and practical tools through her podcast How’s All That Working For Ya?

Learn more at https://racheldbaker.com

Free resources (Scripture Cards + Permission Slips) available on her website

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links:

Connect with Elaine: https://instagram.com/nana_knows_better

Connect with Alane: https://instagram.com/alanepearcecoaching

Connect with Amber: https://instagram.com/coachamberc

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We are three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

What if balancing your blood sugar had nothing to do with diabetes — and everything to do with energy, mood, cravings, sleep, and long-term health?

In this episode of Glucose, Grit & Grace, Elaine, Amber, and Alane sit down for a living-room-style conversation about why blood sugar balance is proactive health — not reactive damage control.

Most people only hear about blood sugar when a diagnosis is involved. But insulin resistance builds quietly for years. And the signs? Afternoon crashes. Brain fog. Cravings. Stubborn weight gain. Interrupted sleep.

The good news? You don’t have to wait for a diagnosis to deserve stability.

In this episode, we talk about:

• Why blood sugar balance is for everyone — not just diabetics

• What balanced blood sugar actually feels like

• The connection between midlife hormones and insulin resistance

• Why prevention beats reaction every time

• Simple habits that stabilize blood sugar naturally

If you’ve ever felt like your body is harder to manage than it used to be, this conversation will bring clarity — and confidence.

Because health isn’t about restriction.

It’s about rhythm.

🎯 Episode 25 Highlights

00:00 – 🚨 “That’s not just aging… it’s your blood sugar trying to get your attention.”

01:18 – Blood sugar impacts energy, mood, cravings, sleep, and metabolism — not just diabetes

03:04 – Why we wait for problems instead of thinking preventative health

04:13 – The normalization of feeling “off” (crashes, cravings, caffeine dependency)

05:40 – Hidden symptoms of blood sugar swings: brain fog, fatigue, and memory issues

06:58 – The cycle of skipping meals → high carbs → crashes → exhaustion

08:25 – How chronic conditions (cholesterol, inflammation, fatigue) can link back to blood sugar

10:19 – What stable blood sugar actually feels like: steady energy + better mornings

13:31 – Real-life wins: reduced inflammation, improved mobility, and better quality of life

16:36 – Simple explanation of insulin resistance (the “rusty lock” analogy)

21:13 – Why dieting leads to muscle loss, making midlife health harder

24:39 – 💡 “Why are we waiting for diabetes before we take care of our blood sugar?”

25:24 – Foundational habits: PFC3 meals, not skipping meals, and intentional fueling

31:13 – The truth about cravings: not lack of willpower — unstable blood sugar

33:36 – Closing reminder: You don’t need a diagnosis to deserve to feel better

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links:

Connect with Elaine: https://instagram.com/nana_knows_better

Connect with Alane: https://instagram.com/alanepearcecoaching

Connect with Amber: https://instagram.com/coachamberc

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We are three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Most people think they need to try harder, do more, or have more discipline to feel better.

But what if the real problem… is that you’re not getting the right feedback from your body?

In this episode of Glucose, Grit & Grace, Elaine, Amber, and Alane welcome back Coach Rachel to explore a completely different side of healing—one that goes beyond willpower and into understanding what your body is actually trying to tell you.

From biofeedback and nervous system regulation to red light therapy, PEMF, and lymphatic detox, this conversation opens the door to a more personalized, whole-body approach to health.

Because sometimes healing doesn’t come from pushing harder…

It comes from finally listening.

If you’ve been doing “all the right things” but still feel exhausted, inflamed, or stuck—this episode will shift how you think about your body and what it really needs.

Find Coach Rachel at https://www.PurposefulHealth.net OR

Instagram - https://www.instagram.com/purposefulhealth4u

⏱️ Top Highlights

00:00 – What if your body has been trying to tell you something all along?

00:27 – Why more discipline isn’t the answer (and what is)

01:26 – Introducing biofeedback, red light therapy, and deeper healing tools

03:12 – What biofeedback actually measures in the body

04:20 – Hidden imbalances you may not even realize you have

06:24 – Why symptoms often feel “normal” (even when they’re not)

07:31 – Can this kind of healing work at any age?

08:03 – How remote biofeedback works (yes, even from a distance)

09:20 – Where to start when your body is completely depleted

10:29 – What PEMF therapy is and how it supports cellular energy

12:57 – The “trifecta”: energy activation, red light, and lymphatic detox

14:36 – Why healing can feel exhausting before it feels energizing

15:25 – Inside a 3–5 day personalized health retreat

16:47 – How quickly the body can begin to shift when supported properly

17:34 – Why nutrition still matters (even with advanced therapies)

22:43 – “You’re fine”… but you don’t feel fine—why that happens

24:59 – The most important reminder: you’re not broken

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

📌 Resources & Links:

Connect with Elaine: https://instagram.com/nana_knows_better

Connect with Alane: https://instagram.com/alanepearcecoaching

Connect with Amber: https://instagram.com/coachamberc

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We are three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Most people think they struggle with food.

But what they’re actually struggling with… is the story in their head about food.

In this episode of Glucose, Grit & Grace, Alane, Amber, and Elaine unpack the most common dieting mindsets that quietly keep women stuck... especially those trying to stabilize blood sugar, heal their metabolism, or navigate autoimmune symptoms.

Because it’s rarely about not knowing what to eat.

It’s about the internal scripts driving your decisions.

If you’ve ever thought:

* “I blew it.”

* “I’ll restart Monday.”

* “I just need more discipline.”

* “I’ll be consistent when life calms down.”

This conversation is for you.

What We Cover

✨ What a “diet mindset” actually is — and how it differs from a true health mindset

✨ Why all-or-nothing thinking leads to burnout and blood sugar chaos

✨ The hidden stress response behind “I have to earn my food”

✨ Why waiting for a calmer season keeps you stuck

✨ The physiological impact of self-criticism on cortisol and blood sugar

✨ How harsh self-talk reinforces metabolic stress

✨ A 3-step framework to shift your mindset without shame

✨ What grit and grace really mean in sustainable health

The Mindsets We Break Down

1️⃣ All-or-Nothing Thinking

The perfection trap that creates restart cycles and spikes stress.

2️⃣ “I Have to Earn My Food”

How transactional thinking damages your relationship with both movement and nourishment.

3️⃣ “I’ll Be Consistent When Life Calms Down”

Why real life will never qualify as “perfect conditions.”

4️⃣ Harsh Self-Talk

The internal voice that quietly drives cortisol, stress, and metabolic instability.

📲 Stay Connected with Us:

Connect with Elaine: https://instagram.com/nana_knows_better

Connect with Alane: https://instagram.com/alanepearcecoaching

Connect with Amber: https://instagram.com/coachamberc

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Menopause Is a Metabolic Shift Not a Breakdown | Guest Coach Donna Lamb

Menopause can feel like your body turned against you.

The fatigue.

The brain fog.

The cravings.

The belly fat that appeared out of nowhere.

But what if your body isn’t breaking… it’s shifting?

In this episode of Glucose, Grit & Grace, we’re joined by Guest Coach Donna Lamb, who helps women understand menopause as a metabolic transition — not a personal failure.

We talk about:

* Why menopause changes how your body handles blood sugar

* How declining estrogen, progesterone, and testosterone affect insulin and energy

* Why blood sugar stability is central to reducing symptoms

* How protein, fat, and carbs together (PFC meals) help you thrive

* What you can do NOW — even before perimenopause — to smooth the transition

* How understanding your metabolism restores confidence

Menopause is not the end of vitality. It’s an invitation to fuel differently.

If you’ve been feeling confused, frustrated, or like “nothing works anymore,” this episode will replace blame with clarity — and give you practical steps to feel steady, strong, and capable again.

🔗 Connect with Donna:

Webstie: https://connectingoverhealth.com/

Instagram: https://instagram.com/donnalamb.coach/

Facebook: https://facebook.com/donna.lamb.16

📌 Share this with a woman who needs to hear: You are not broken.

Episode 22 Highlights

0:57 – Menopause, metabolism, and confidence: why midlife symptoms can feel so confusing

1:24 – Menopause is not a breakdown — it’s a metabolic shift

3:30 – This chapter of life can be about thriving, not just surviving

4:46 – What “metabolic shift” really means in plain English

5:17 – The three hormones changing the rules: estrogen, progesterone, and testosterone

9:15 – Symptoms like cravings, mood swings, brain fog, and stubborn weight are not personal failure

12:19 – Why blood sugar stability matters so much during menopause

15:49 – The fastest “aha”: start your day with protein, fat, and carbs

20:17 – Stop chasing smaller and start building strength and resilience

36:36 – Menopause can become a season of confidence, purpose, and thriving

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Why 1% Changes Are the Secret to Real Health Progress

What if the reason your health journey feels slow… is actually the reason it's working?

In this episode, Elaine, Alane and Amber talk about why small, seemingly boring changes are the most powerful ones you can make for your health.

In a world that celebrates dramatic transformations and quick fixes, it’s easy to feel like you're falling behind if your progress isn’t flashy. Real health, balanced blood sugar, stable energy, better sleep, and a peaceful relationship with food is built one small decision at a time.

This conversation explores the mindset shifts that help you move away from diet culture and toward sustainable habits that actually support your body long term.

If you've ever felt discouraged because progress feels slow, this episode will remind you that you’re not behind… you’re building.

Episode Highlights

0:56 Why you are not behind, you’re building real health one choice at a time

2:14 Why small changes get overlooked in a world obsessed with big results

4:04 The “little wins” that matter: mobility, energy, clothes fitting differently, and everyday progress

6:49 The problem with quick-fix weight loss and why fast results often don’t last

7:51 What “losing weight” really means and why losing fat is not the same as losing muscle or health

9:30 How balanced blood sugar supports metabolism, healing, inflammation, and fat release

11:17 What clients say when progress feels slow and how to see the evidence of change

14:27 Healing takes time: sleep, energy, consistency, and daily function are wins too

16:40 Why diet culture trains us to chase more instead of better

19:17 One-size-fits-all doesn’t work: learning how your body responds to food matters

20:32 What a 1% shift really looks like in real life

22:06 Simple examples of 1% changes that reduce overwhelm and build momentum

24:18 Small shifts that help with energy and cravings, from protein at breakfast to hydration habits

27:30 How the all-or-nothing mindset sabotages progress

29:33 “There is no wagon” — a mindset shift around setbacks

31:16 Why grace matters more than judgment on your journey

34:04 What grit means when motivation is gone

37:00 Why “boring” habits are often the ones that actually work

38:27 How balanced eating creates more freedom in real life, including eating out

40:24 The mental energy you get back when food stops taking over your brain

41:52 What we’d say to someone who feels discouraged right now

44:04 Final reminder: you do not need a reset — you are building

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected:

Coach Elaine: https://instagram.com/nana_knows_better

Coach Alane: https://instagram.com/alanepearcecoaching

Coach Amber: https://instagram.com/coachamberc

Email: coaches@glucosegritandgrace.com

Website: glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Ask questions, get answers, explore topics, and more

How Self-Knowledge and Compassion Change Your Health

What if taking care of your health didn’t feel like a grind?

In this episode, we sit down with guest coach Bonni Mace for a powerful conversation about wholeness, self-compassion, and why knowing yourself may be the missing piece in your health journey.

So many women know what to do for their health, but struggle to follow through. Bonni explains why that disconnect often has less to do with discipline and more to do with self-understanding. When we stop treating our bodies like obstacles or tools and begin seeing them as part of who we are, self-care becomes more natural, sustainable, and kind.

Together, we explore:

-Why knowing your personality matters when it comes to health

-What self-compassion really is (and what it is not)

-How reflection can deepen self-awareness without turning into self-criticism

-Why grit without grace leads to burnout

=How to reframe self-care as a gift instead of a chore

This episode is a reminder that health is not about fixing yourself. It’s about partnering with yourself. If you’ve ever felt stuck, frustrated, or worn down by “trying harder,” this conversation will meet you right where you are and offer a gentler, more effective way forward.

🎧 Listen in and discover how wholeness changes everything.

Connect with Bonni:

Website: https://BonniMace.com

Facebook: https://facebook.com/bonnimacellc

Instagram: https://instagram.com/bonnimace

00:00 - Why self-care may need more understanding, not more discipline

02:10 - What “wholeness” really means in a culture that treats bodies like projects

04:23 - How people unintentionally work against their own health

06:29 - Why treating your body like a tool hurts consistency

10:32 - Why knowing your personality can change your health journey

15:27 - Don’t use your personality as a sword or a shield

18:16 - How to notice patterns without falling into self-judgment

20:00 - Self-compassion vs. self-indulgence: the difference that matters

34:24 - How grit and grace work together for real, sustainable growth

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

Connect with Elaine: https://instagram.com/nana_knows_better

Connect with Alane: https://instagram.com/alanepearcecoaching

Connect with Amber: https://instagram.com/coachamberc

Email: CoachesHotline: glucosegritandgrace.com

Website: https://glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.

Ask, get answers, explore topics, and more

What happens when “discipline” quietly turns into desperation and skinny becomes the goal at all costs? In this powerful, deeply personal episode, Amber shares what decades of dieting, rules, and pressure did to her relationship with food, her body, and her self-worth. From early childhood diets to extreme restriction, fasting, and ultimately gastric bypass, Amber opens up about the moment she realized she wasn’t asking, “What does my body need?” she was asking, “What’s the most extreme thing left?”

Together, we unpack how diet culture praises control, normalizes malnutrition, and keeps women trapped in a cycle of self-punishment even after major weight loss. Amber also shares the turning point that began her healing: learning blood sugar balance through PFC3, rebuilding mindset, and redefining success as true health (nutrition, sleep, hydration, stress support, and self-compassion). If you’ve ever felt tempted by a “quick fix,” this conversation will meet you with honesty, tenderness, and hope and remind you there really is another way.

🕒 Highlights00:00 When discipline turns into desperation (and “skinny” becomes the goal)

02:34 Amber’s story begins: dieting at age 10 + “skinny = healthy”

03:17 Early diet culture: cabbage soup + believing the label means “healthy”

04:03 HCG drops + 500 calories/day—and getting praised for it

05:19 Intermittent fasting → longer fasts: more rules, more control

05:59 “What does my body need?” vs “What’s the most extreme thing left?”

06:24 Meeting her husband: food freedom for the first time

08:21 The danger of “freedom”: gaining 150 lbs in 4 years

08:37 Reaching 356: daily life becomes physically unmanageable

09:28 Considering surgery + what gastric bypass is (vs sleeve)

12:28 Choosing bypass as punishment: the mindset behind the decision

14:06 The shift didn’t come until PFC3 + mindset work

14:26 Losing 120 lbs—but still feeling like a failure

15:13 Surgery doesn’t change mindset: why old habits return

18:37 Post-surgery “support” that echoed diet culture

20:39 Malnutrition signs: hair thinning + “normal” being normalized

21:53 Energy crashes + fatigue: a body without fuel

24:50 When the scale goes up again: control panic returns

25:45 Where mistrust began: the early messages that shaped her

27:33 What extremes were trying to solve: “I just wanted to be skinny”

28:24 Would being skinny have fixed it? (No—self-worth work)

29:59 The catalyst: hormones/perimenopause led her to PFC3

31:34 Healing work dieting never asked for (mindset, self-talk, inner child)

34:34 Redefining success: serving the body beyond the scale

36:00 If you’re considering extremes: what Amber wishes she’d had first

38:11 “We’re not what we eat, we’re what we absorb” + considering reversal

40:55 Closing: You’re not a failure—healing is compassion over control

Comment below, DM us on Instagram, or email us — we may feature your story in a future episode.

📲 Stay Connected with Us:

Follow The Coaches Hotline: Glucose, Grit & Grace for more real talk, no sugar coating:

Connect with Elaine: @nana_knows_better

Connect with Alane: @alanepearcecoaching

Connect with Amber: @coachamberc

Email: [email protected]

Website: glucosegritandgrace.com

🎙️ About The Coaches Hotline: Glucose, Grit & Grace

We’re three PFC3 health coaches—Amber, Elaine, and Alane—on a mission to cut through the diet culture noise. Each week, we get real about nutrition, mindset, and lifestyle so you can stop chasing quick fixes and start building a life you love.