In this episode of Lifestyle School, we’re diving deep into dopamine — the brain’s reward chemical — and how it may be silently sabotaging your health journey.

From constant cravings and low motivation to mental fog and burnout, dopamine dysregulation could be the reason you feel stuck. But here’s the good news: with the right strategies, you can reset your dopamine system and rebuild lasting energy, focus, and drive.

Whether you're struggling to stay consistent with habits, feel overwhelmed by everyday distractions, or just want to understand your brain better — this episode is for you.

Loved this episode? Screenshot and tag me on Instagram @hopeplackcoaching — I’d love to hear your favorite takeaway!

Episode Description:

Did you know magnesium is involved in over 300 biochemical reactions in your body? From energy production to stress relief, magnesium is the ultimate multitasker — yet most people aren’t getting enough.

In this episode, I’m breaking down everything you need to know about magnesium:

✅ Why magnesium is crucial for energy, stress, and metabolic health

✅ Surprising signs you might be deficient

✅ How magnesium can improve your sleep, reduce anxiety, and balance hormones

✅ The best forms of magnesium for your specific goals

✅ How to optimize magnesium absorption for better results

Whether you’re feeling tired, overwhelmed, or struggling to get quality sleep, magnesium might be the missing link. Tune in to discover how this powerful mineral can transform your well-being.

Resources Mentioned in This Episode:

🛒 Best Magnesium Sources:

Food Sources: Avocados, leafy greens, pumpkin seeds, almonds, fatty fish, and dark chocolate (70% cacao or higher).

Supplement Recommendations:

Magnesium Glycinate – Best for stress relief, anxiety, and sleep.

Magnesium Malate – Great for boosting energy and muscle recovery.

Magnesium Citrate – Ideal for digestion and constipation relief.

Magnesium Threonate – Best for cognitive function and brain health.

Magnesium Chloride – Excellent for topical use to ease muscle tension.

💡 Pro Tip: Pair magnesium with vitamin D for better absorption and avoid overdoing calcium supplements, which can block magnesium uptake.

Connect with Me:

📲 Follow me on Instagram →⁠ @hopeplackcoaching⁠ 

🌐 Learn more about Lifestyle School → www.hopeplackcoaching.com

Enjoyed this episode?

✅ Share it with a friend who’s been feeling stressed, fatigued, or overwhelmed.

✅ Don’t forget to subscribe so you never miss an episode of Lifestyle School!

Let’s build a lifestyle that supports your goals — one small step at a time.

Episode Summary:

For decades, we've been told that salt is the villain behind high blood pressure and heart disease. But what if salt has been wrongfully accused? In this episode, I dive into the fascinating — and frustrating — story of how salt took the blame for what sugar was actually doing to our bodies.

We'll explore:

How flawed science in the 1970s led to salt’s demonization.

The shocking cover-up by the Sugar Research Foundation that shifted blame away from sugar.

Why insulin resistance — not sodium alone — is the real driver of hypertension.

How modern processed foods combine sodium, sugar, and refined oils to create the perfect storm for heart disease.

Why traditional diets — often higher in salt than today’s recommendations — didn’t cause the same metabolic issues.

If you’ve been cutting back on salt yet still struggle with bloating, high blood pressure, or fatigue, this episode is for you. The real key to improving your metabolic health has less to do with salt and far more to do with reducing sugar and improving insulin sensitivity.

What You'll Learn:

✅ Why the “low-salt = better health” narrative isn’t the whole story.

✅ The surprising role potassium plays in balancing sodium and lowering blood pressure.

✅ Why insulin resistance — often triggered by excess sugar — causes your body to retain sodium.

✅ How modern ultra-processed foods have contributed to the rise in hypertension and metabolic dysfunction.

✅ Practical steps you can take today to improve your blood pressure and metabolic health — without obsessing over salt intake.

Key Takeaways:

Resources Mentioned:

The DASH Diet and why its success is tied more to potassium than sodium reduction.

The Sugar Research Foundation cover-up and how it misled public health policy.

Historical insights into how past populations consumed more salt than modern guidelines but had better metabolic health.

Connect With Me:

If you enjoyed this episode, be sure to subscribe to the Lifestyle School Podcast and leave a review! For personalized coaching and strategies to improve your metabolic health, visit www.hopeplackcoaching.com.

You can also connect with me on Instagram⁠ @hopeplackcoaching⁠ for more tips, inspiration, and practical advice to support your healthy lifestyle journey.

This episode is packed with insights that challenge conventional wisdom — and could completely shift how you think about improving your heart health. Don't miss it!

Episode Summary:
In this episode of Lifestyle School, we’re diving deep into the hidden truth about modern wheat. From the evolution of wheat to pesticide use and the controversial legal battles around glyphosate, we explore how these changes are impacting our health—and what you can do about it.

What You'll Learn in This Episode:
✅ How modern wheat differs from traditional wheat varieties
✅ The role of Norman Borlaug and the Green Revolution in hybridizing wheat
✅ Why glyphosate (Roundup) is still heavily used in wheat farming—and how it ends up in our food
✅ The shocking truth about glyphosate lawsuits, including the $10 billion settlement by Bayer
✅ The potential health risks linked to glyphosate exposure and high-gluten wheat
✅ Practical steps you can take to reduce pesticide exposure in your diet

Key Takeaways:
🔎 Studies have found glyphosate residues in up to 70% of wheat-based foods
⚠️ Glyphosate has been linked to gut health issues, hormone imbalances, and cancer risks
🥖 Switching to organic wheat, ancient grains, or sourdough bread can reduce exposure

Resources Mentioned:
📚 Journal of Environmental Research and Public Health – Study on glyphosate in wheat products
💰 Details on major lawsuits against Monsanto/Bayer
🌾 Recommended brands for organic and glyphosate-free wheat products

Action Steps for Listeners:
1️⃣ Switch to organic wheat and look for “Glyphosate-Free” labels.
2️⃣ Try ancient grains like Einkorn or Emmer for better digestibility.
3️⃣ Choose sourdough bread to reduce gluten and improve gut health.
4️⃣ Support local regenerative farmers for cleaner, healthier wheat.

Stay Connected:
👉 Follow me on Instagram @hopeplackcoaching for more tips on healthy living.
👉 Don’t forget to subscribe to Lifestyle School so you never miss an episode!

🎧 Tune in Now to Learn the Truth About Modern Wheat and Take Control of Your Health!

🎙️ Podcast Episode 10: Body Fat: The Good, The Bad, and How to Optimize It

Episode Summary:

Body fat—it’s one of the most misunderstood aspects of health and weight loss. We’re constantly told to "burn fat" or "lose weight," but what if I told you that not all fat is bad and that your fat is actually an essential, metabolically active organ? In today’s episode, we’re diving deep into:

✅ What body fat really is and why it’s important
✅ How fat is stored, regulated, and burned
✅ The different types of fat—including the good, the bad, and the dangerous
✅ The role of insulin, fasting, and exercise in fat metabolism
✅ How to optimize your body fat levels for better health and energy

This episode is packed with science-backed strategies to help you understand your body better, shift your metabolism, and make fat work for you instead of against you.

Key Takeaways:

Welcome to the Episode!

What is Body Fat? It’s More Than Just Extra Weight

How Fat is Created and Stored in the Body

The 4 Types of Fat (Not All Fat is the Same!)

How to Burn Fat Effectively

How sleep and stress impact fat metabolism

Take Action: How to Optimize Your Fat Balance

Actionable tips for improving metabolic flexibility

Resources & Links Mentioned:

📌 Join Lifestyle School – HERE
📌 Follow me on Instagram – @hopeplackcoaching
📌 Related Episodes:

Podcast Episode 7: How Insulin Resistance Keeps You Hungry & Stuck

Let’s Stay Connected!

✨ Subscribe & Leave a Review: If you enjoyed this episode, let me know! Reviews help more people discover the show.

💌 Share This Episode! Know someone who would benefit from understanding body fat better? Send them this episode!

🔔 Never Miss an Episode: Subscribe on [Apple Podcasts], or [Spotify].

🚀 Ready to take control of your metabolic health? Join Lifestyle School for personalized coaching, science-backed strategies, and a supportive community that helps you thrive! HERE

🔥 Thanks for listening—see you next time on Lifestyle School! 🎙️✨

Lifestyle School Podcast – Episode 9: The Calorie Counting Myth—Why It’s Not the Whole Story

For years, we’ve been told that weight loss is just a matter of calories in versus calories out. But if calorie counting is the key to success, why do so many people struggle to lose weight, hit frustrating plateaus, or regain the weight after dieting?

In today’s episode, we’re breaking down the flaws in calorie counting and uncovering why hormones, metabolism, food quality, and behavior play a much bigger role in fat loss than simply tracking numbers.

📌 Here’s what you’ll learn in today’s episode:
✔ The history of calorie counting—where it started and why it became the gold standard for weight loss
✔ The three biggest flaws in calorie counting and why it often leads to frustration and failure
✔ How your metabolism adapts to calorie restriction—and why this makes weight loss harder over time
✔ Why not all calories are created equal and how food quality impacts hormones and fat storage
✔ The hidden inaccuracies in calorie tracking that make it unreliable
✔ What actually works for sustainable weight loss—without obsessing over numbers

This episode is packed with insights that will help you shift your mindset from calorie restriction to metabolic optimization—so you can finally break free from the cycle of dieting and find a sustainable path to better health.

📖 Minnesota Starvation Experiment – How calorie restriction affects metabolism and behavior
📊 The Biggest Loser Study – Why extreme dieting leads to metabolic damage
📰 Food & Nutrition Research Study – Processed vs. whole foods: How digestion impacts calorie burn
📚 Book Recommendation: The Obesity Code by Dr. Jason Fung

If this episode challenged the way you think about weight loss, share it with a friend who needs to hear it!

And if you loved today’s discussion, it would mean the world if you left a 5-star review on [Apple Podcasts/Spotify]—your support helps more people find the show.

🎙 Follow for more insights on metabolic health and sustainable weight loss!
📸 Instagram: @hopeplackcoaching
📧 Join my email list for exclusive health tips: HERE

See you next time! 🚀

Ever wonder how your body actually responds to the food you eat? Do the popular glucose hacks—like eating protein first, walking after meals, or drinking vinegar—really work? I put them to the test.

For 30 days, I wore a Continuous Glucose Monitor (CGM) and tracked exactly how my blood sugar reacted to different foods, exercise, and small lifestyle changes. And what I learned completely changed the way I eat.

In this episode, I’m sharing:
✔️ The glucose hacks that actually work to lower blood sugar spikes
✔️ How just one big glucose spike can throw off your blood sugar for over 24 hours
✔️ Why even whole-food carbs like rice and sweet potatoes caused major spikes for me
✔️ How my past insulin resistance impacts the way my body handles carbs today

If you’ve ever struggled with hunger, energy crashes, or stubborn weight, this episode will help you understand how to stabilize your blood sugar for better energy, fewer cravings, and sustainable fat loss.

This week, try one of these glucose-balancing hacks and see how it impacts your energy, hunger, and cravings:
✔️ Eat protein and fat before carbs. Notice if you feel fuller and more stable.
✔️ Take a 10-minute walk after meals. See if it helps prevent energy crashes.
✔️ Try vinegar before a carb-heavy meal. Pay attention to how your cravings change afterward.

Let me know how it goes! DM me on Instagram (@hopeplackcoaching) and share your experience. 

If you enjoyed this episode, share it with a friend, subscribe and leave us a 5-star review! 

Feeling constantly hungry, struggling with cravings, or unable to lose weight no matter what you do? Insulin resistance might be the reason.

In this episode, I break down:
✔️ What insulin resistance is and how it develops
✔️ Why it makes you hungrier, store more fat, and crave sugar
✔️ How fasting and meal timing can lower insulin and reset metabolism
✔️ The simple shifts you can make today to improve insulin sensitivity

I also share my personal story of unknowingly developing insulin resistance and the frustration of trying to lose weight when my body wasn’t responding. Once I made a few key changes, my hunger disappeared, my cravings faded, and weight loss became effortless.

🔹 Actionable Tip: Try spacing out meals, reducing processed carbs, and starting with a 12-hour overnight fast.

🎧 Listen now & learn how to reset your hunger and metabolism!

Have you ever felt constantly hungry, even after eating? Do you feel like your body is stuck at a higher weight, no matter what you do? The problem might not be your willpower—it could be leptin resistance.

Leptin is the hormone that tells your brain when you have enough stored energy. When it’s working properly, it keeps hunger in check and helps your metabolism function efficiently. But when leptin resistance develops, your brain stops responding to leptin’s signals—leading to:

✔️ Constant hunger and cravings
✔️ A slowed metabolism that makes weight loss feel impossible
✔️ A higher set body weight that your body defends

But here’s the good news: you can reset your leptin levels and take control of your hunger again. And one of the most effective ways to do this? Fasting.

In this episode of Lifestyle School, we dive deep into how leptin resistance develops, why it makes weight loss harder, and how fasting helps regulate leptin so that your body naturally works with you instead of against you.

Practical steps to use fasting and real food to fix leptin resistance and regulate hunger

This week, I challenge you to start paying attention to your hunger.

✔️ Try waiting 4-5 hours between meals and see how your body responds.
✔️ Experiment with a 12-hour overnight fast (stop eating after dinner and wait until breakfast).
✔️ Focus on real, whole foods that support healthy leptin levels—like protein, healthy fats, and fiber-rich vegetables.

As you implement these changes, take note of how your hunger shifts over time!

In this episode, I also answer some of your top questions about leptin resistance and fasting, including:

🔹 How do I know if I have leptin resistance?
🔹 Can I fix leptin resistance without fasting?
🔹 Why do I feel hungrier when I first start fasting?

Tune in for the full breakdown!

📌 Follow me on Instagram: @hopeplackcoaching📌 Want to lose weight without constantly fighting hunger? Check out Lifestyle School for Weight-Loss 👉 HERE
📌 Subscribe to the Lifestyle School podcast for more episodes!

If you enjoyed this episode, I’d love for you to subscribe, leave a review, and share it with a friend! Your support helps spread this message to more people who need it.

Let’s work smarter, not harder. Until next time—remember, you’ve got this!

In this episode, we’re tackling one of the most common challenges when it comes to weight loss and health: hunger. Does hunger feel like it’s running your life? Have you ever wondered if it’s truly under your control? The truth is, hunger is about so much more than an empty stomach—it’s driven by hormones, habits, and how we fuel our bodies.

In today’s conversation, I’ll explain the science behind hunger, share practical strategies for managing it, and dive into my own journey of losing the baby weight after my third child. You’ll learn how I shifted from food anxiety and calorie counting to feeling empowered by eating for satiety and using fasting as a tool.

If you’ve ever struggled with hunger or felt like it’s your biggest hurdle, this episode is going to give you the tools and understanding you need to take control.

What You’ll Learn in This Episode:

My Personal Story:

After my third baby, I knew I was ready to focus on my health again. With three kids and a full schedule, I didn’t have the bandwidth to count calories or track every bite of food. Instead, I focused on eating meals that triggered my body’s natural satiety signals and started experimenting with fasting.

This approach allowed me to feel full, energized, and strong—without obsessing over food. After three months, I was in the best shape I’d been in since having kids, and for the first time in years, I could see my abs!

This episode is all about the strategies I used and how you can apply them to your life to feel in control of your hunger and your health.

Actionable Challenge:

This week, focus on one meal a day and optimize it for satiety. Include a high-quality protein source, healthy fats, and fibrous vegetables. Pay attention to how you feel after eating and how long it takes for hunger to return. For those feeling ready to take it a step further, try delaying your first meal by an hour and observe how your body responds.

Resources & Links Mentioned: