Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep

By LaDawn Hickman I Nutrition Weight Loss Coach, Fitness Accountability CoachHealth & Fitness Nutrition Fitness

Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep episodes

October 31, 202583 | Your Midlife Weight Loss Blueprint – Lifestyle Habits That Actually Work After 40 (Part 2 of 2)
In this second and final episode of the Midlife Weight Loss Blueprint Series, LaDawn takes you beyond what’s on your plate and into the lifestyle habits that help women over 40 keep the weight off for good.
If you’ve been wondering why you start strong but struggle to stay consistent, this episode gives you the daily rhythms that make all the difference.

From sleep and stress to flexibility and accountability, LaDawn walks you through simple, sustainable changes that support your hormones, energy, and peace of mind—without the burnout or perfectionism.
What You'll Learn in This Episode:
Why rest and recovery are the most underrated tools for weight loss after 40
How stress management and faith work together to calm your hormones
How to use the 80/20 Rule to stay consistent without restriction
The power of accountability—and why self-trust is your ultimate motivator
Bible Verse:
Philippians 4:6-7, "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus". This passage encourages believers to replace worry with prayer, trusting that the resulting peace from God will protect their hearts and minds.

What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Previous Episodes Mentioned:
Listen to Part 1: Your Midlife Weight Loss Blueprint – Physical Habits That Actually Work After 40: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000733914727
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000733914727
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000605446696

Resources
Stay tuned for the Menopause Nutrition Audit launch—your personalized roadmap to balanced nutrition and sustainable weight loss during midlife
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
15 min
October 28, 202582 | Your Midlife Weight Loss Blueprint – Physical Habits That Actually Work After 40 (Part 1 of 2)
If your body feels like it’s breaking all the old weight-loss rules since hitting 40, you’re not imagining it.
In this first episode of the Midlife Weight Loss Blueprint Mini-Series, LaDawn breaks down the physical habits that help your body work with you, not against you, during perimenopause and menopause.
From blood-sugar balance and protein timing to meal prep and hydration, you’ll learn the simple yet powerful shifts that support your hormones, metabolism, and energy.
These are the tactical habits that form the foundation for lasting weight loss—no crash diets or extremes required.
What You'll Learn in This Episode:
Why focusing on body re-composition (not just weight loss) changes everything
How to build balanced meals that stabilize blood sugar and cravings
Why protein at every meal is non-negotiable for midlife metabolism
How to reset your digestion and energy with gentle circadian-rhythm fasting
The simplest way to stay hydrated and support fat metabolism
And how to put it all together into a doable daily rhythm
Make sure you’re subscribed so you don’t miss Part 2 of this empowering series! Also, stay tuned for the upcoming Menopause Nutrition Audit Launch—your personalized roadmap to balanced nutrition during midlife!
Motivating Quote:
"It always seems impossible until it's done" (Nelson Mandela)
What’s Next?!
Want a customized plan? Book a call! https://calendly.com/hickmansolutions/40min

Previous Episodes Mentioned:
Consistency In Your Weight Loss Journey - https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000731580238
Why Small WIns Matter More Than Ever in Midlife Weight Loss
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000732749923

Reignite Your Rhythm: Simple Steps to Rebuild Momentum In Menopause + Weight Loss
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000733411917

Resources:
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
16 min
October 25, 202581 | Reignite Your Rhythm: Simple Steps to Rebuild Momentum in Menopause + Weight Loss
If you’ve ever felt like your healthy habits just fell apart overnight — this episode is for you.
LaDawn breaks down how to rebuild momentum when you’ve lost your groove in your midlife wellness and weight loss journey.
She gets real about why starting over again and again doesn’t work — and how your midlife body isn’t fighting you, it’s simply asking for a new approach. LaDawn shares her 3-Step Momentum Reset Framework to help you realign your energy, nutrition, and habits so consistency finally feels doable again.
What You'll Learn in This Episode:
Why momentum in midlife isn’t about motivation — it’s about alignment.
The two biggest “energy leaks” keeping you stuck in the stop-start cycle.
How to rebuild routines that fit your current season of life (not your 30-year-old one).

If you’re ready to stop “starting over” and finally find your rhythm again, this episode will help you press play on your health journey — no shame, no extremes, just forward motion.
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources:
Episode 80 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000732749923
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
17 min
October 21, 202580 | Why Small Wins Matter More Than Ever in Midlife Weight Loss
Hey Love!
In this episode of the Healthy Habits 180 Podcast, host LaDawn Hickman speaks straight to the woman over 40 who feels like she’s doing all the right things — but the scale won’t budge, and social media has her questioning everything.
As the weight loss world shifts with the rise of GLP-1 medications, LaDawn offers a much-needed reframe: your small wins still matter — maybe more than ever.
Tune in as she shares 3 powerful categories of wins to track this week, and how to shift from shame to stewardship in your health journey.
If you’re ready to ditch the all-or-nothing trap and rediscover purpose in the process — this one’s for you.

What You'll Learn in This Episode:
Why slow progress doesn’t mean stuck progress

3 powerful types of “small wins” to track this week

How to reframe your health journey from shame to stewardship

Why GLP-1 transformations don’t cancel out your effort

Motivating Quote:
Consistency is the belt that fastens excellence in position. If you don't do it repeatedly, you'll not excel in it.

What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
9 min
October 13, 202579 | Consistency In Your Weight Loss Journey
Hey Love!
If you’ve ever felt like you’re stuck in a cycle of starting over — every Monday, every month, or every fall — this episode is for you. In today’s heart-to-heart, LaDawn shares the one mindset shift that helped her break free from perfectionism and embrace true progress. This is your reminder that you don’t need to be perfect — you just need to keep showing up. Fall isn’t the time to tap out... it’s the time to tap in.

What You'll Learn in This Episode:
The one powerful mindset shift that helped LaDawn stop the start-over cycle for good

Why perfection isn’t the goal — but consistency is the game-changer

How to use the fall season as a time of reflection, renewal, and realignment

Practical tips for showing up for your health even when life is busy, messy, or uncertain

How to pick one small action this week to build long-term momentum

Why you’re not starting over — you're still on the journey (and that's powerful!)

Motivational Quote:
Consistency turns ordinary efforts into extraordinary results
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
10 min
August 13, 202578 | Why Your Physical Health Impacts Your God Given Purpose
In this powerful episode of The Healthy Habits 180 Podcast, holistic wellness coach LaDawn Hickman explores the often overlooked connection between physical health and God-given purpose.
Speaking directly to women of faith over 40, LaDawn shares why honoring the body isn’t just about weight loss or appearance—it’s about intentional stewardship of the mind, body and spirit.
Through scripture, reflection, and practical strategies, she helps listeners reframe health as worship and wellness as obedience.
What You’ll Learn in This Episode:
The biblical foundation for treating the body as a temple

How physical health impacts energy, clarity, and purpose

A fresh mindset shift for sustainable wellness

Three simple, intentional steps to start honoring the body today

The episode also features LaDawn’s signature segment, Take a Breath & Reflect, giving listeners a moment to pause, breathe, and reconnect with their "why."
This episode is perfect for women navigating midlife who are ready to care for their health with grace, purpose, and intention.
What’s Next?!
Want a customized plan? Book a call! https://calendly.com/hickmansolutions/40min
Resources
Download : Free 7 Day Meal Guide that includes shopping lists and macro-nutrient breakdowns - https://bit.ly/7daymg
Follow on Instagram: https://bit.ly/HH180Instagram – DM questions or share your favorite takeaway from this episode!
Join Facebook Community: If you would like more support and to be a part of a community of women like you, join at https://bit.ly/HH180FB
11 min
August 12, 202577 | Perimenopause vs. Menopause: Why It Matters for Weight Loss, Energy & Confidence
If you’ve been feeling off—more tired, more puffy, more frustrated than ever before—and you’ve asked yourself, “Is this perimenopause? Is this menopause? Or is my body just broken?” … this episode is for you.
In today’s episode, LaDawn Hickman returns with truth, transparency, and lived experience to break down the real difference between perimenopause and menopause—and why understanding where you are hormonally is the first step to finally feeling like yourself again.
She opens up about her personal health journey, shares what most doctors aren’t talking about, and equips you with grace-based, phase-specific strategies to support your weight, energy, and peace of mind—while keeping it simple.

What You’ll Learn in This Episode:
The hormonal shifts that may be sabotaging your progress
Why perimenopause and menopause require different wellness strategies
Real talk about symptoms like insomnia, anxiety, and belly fat
LaDawn’s story (including misdiagnoses, caffeine, and corporate stress)
3 empowering strategies for each phase—rooted in grace, not guilt
A faith-based reminder that you’re not broken—you’re evolving
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
21 min
August 01, 202576 | Burnout, Faith, and a Fresh Start: What Stepping Away Taught Me About Wellness and God’s Peace
Hey Love!
After months away from the mic, I’m back—and this comeback episode is personal. In today’s episode, I’m sharing the truth behind my time away, what God revealed to me during the pause, and how it all realigned my purpose, priorities, and peace.
Whether you’ve been stretched thin by life, grieving a loss, or just trying to keep it all together, this episode is a reminder that stepping away doesn’t mean failure—it may be the most faithful thing you can do.
I’m pulling back the curtain and inviting you into this next season with me—one marked by deeper faith, renewed mission, and whole-woman wellness.
If you’re a woman over 40 looking to reclaim your health and reconnect with God, this is your place. Let’s walk this journey together.
In This Episode, You’ll Hear:
Why I stepped away and what the last season taught me

A life and faith update with grace and transparency

How grief, homeschooling, and spiritual growth reshaped my purpose

Why stepping away can be a holy act of obedience

What’s coming next for the podcast—and how it’s designed to serve your whole self

Encouragement for women feeling stretched thin or spiritually out of alignment

What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources:
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
9 min
March 10, 202575 | Emotional Eating & Midlife Weight Gain : Breaking the Cycle
Hey Love!
Are you struggling with emotional eating and is it impacting your weight loss journey? In this episode of The Healthy Habits 180 Podcast, we’re diving into the connection between emotional eating and midlife weight gain.
If you’ve ever found yourself reaching for food when you’re stressed, bored, or overwhelmed, this episode is for you.
What You’ll Learn in This Episode:
The difference between physical hunger and emotional hunger
How emotional eating sabotages weight loss efforts
Practical strategies to break the cycle of emotional eating
Re-framing your relationship with food starts with awareness and consistent, thoughtful actions. You can break the cycle of emotional eating, and I’m here to support you every step of the way!
Motivating Quote: “If what ahead scares you and what’s behind hurts you, just look above. He never fails to help you.”
Let’s Keep the Conversation Going!
DM me on Instagram https://bit.ly/HH180Instagram if you try any of these strategies—I’d love to hear from you!
Found this episode helpful? Share it with a friend who may need it.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Helpful Article:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342#:~:text=Take%20a%20walk%2C%20watch%20a,have%20your%20emotions%20in%20check.

Resources:
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
14 min
March 04, 202574 | How To Eat For Hormone Balance
Hey Love!
Struggling with energy crashes, stubborn weight gain, or bloating—even when eating “healthy”? It could be a sign of hormone imbalance! In this episode, we’re tackling how to nourish your body for optimal hormone health without restrictive diets or complicated meal plans.
I’ll break down The Balanced Formula—a simple approach to structuring meals with protein, healthy fats, and fiber to keep your hormones in check. Plus, I’ll share practical meal ideas and easy meal prep tips to make balanced eating a no-brainer.

What You'll Learn in This Episode:
How hormone balance impacts energy, cravings, and weight loss
The 3 key nutrients you need at every meal (and why they matter)
Easy meal ideas using The Balanced Formula
Time-saving meal prep hacks for busy women
Common myths about hormone balance—debunked!
Motivating Quote:
Ask yourself from time to time when eating or putting together a meal, “Is this going to make me feel good?”
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min

Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Related Episodes:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000673160825
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000631786044
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000631786044
13 min

About Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep

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The GO TO PODCAST For Women Over 40 Who Want To Lose Weight!

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Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep

Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep episodes

About Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep

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