🎙️ Episode 91 — How to Continue to Lose Weight Through the Holidays (and Still Enjoy Yourself)

If you’ve ever wondered whether it’s really possible to lose weight through the holidays and still enjoy yourself—this episode is for you.

You’ll learn how to move through the season without falling into guilt, restriction, or the “start over in January” mindset. Instead, you’ll discover a realistic, grace-filled way to enjoy the foods you love while continuing to make progress toward your goals.

Inside this episode, you’ll learn:
 ✨ Why eating less feels so hard at first—and how to reframe that discomfort so you stop seeing it as failure and start seeing it as progress.
✨ The 70–75% full practice that helps you retrain your brain, feel lighter after meals, and finally trust your hunger and fullness cues again.
✨ How to make holiday meals more satisfying by slowing down, savoring every bite, and letting yourself have dessert—without the guilt.
✨ Use the “How to Eat Less and Feel Satisfied” worksheet inside the new Follow-Through Planner to track your patterns and make mindful eating second nature.

By the end of this episode, you’ll know how to enjoy the holidays on your terms—no diet rules, no food drama—just calm, confident follow-through.

💡 You’ll walk away knowing how to:

• Eat less and feel satisfied (without feeling deprived)
• Stay consistent through travel, parties, and celebrations
• Turn mindful eating into a daily habit that feels natural
• Build trust with your body, one meal at a time

🎯 This week’s Follow-Through Challenge:
Choose one meal each day to stop at about 70–75% full.
Notice what comes up emotionally, give yourself ten minutes, and watch how quickly your body begins to recalibrate.

✨ Planner Launch Announcement:
The All new 2026 Follow-Through Planner launches Black Friday, completely updated with new worksheets—including the How to Eat Less and Feel Satisfied page featured in this episode.
VIP email subscribers will receive exclusive early access, bonuses, and a launch-day discount, so make sure you’re on the list at HBeardsley.com/subscribe

🎧 Listen now and discover how to enjoy every holiday bite while continuing to lose weight—with awareness, satisfaction, and ease.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

If you’re still exercising on an empty stomach and you’re going through hormonal changes or post menopausal, this episode is essential for your fat loss strategy. 

You’ll learn why for you—working out hungry can slow fat loss due to hormonal changes leading up to and following the menopause transition. Learn why exercising on empty for you can drain your energy and trigger the very overeating you’re trying to avoid. 

Heather breaks down how years of fasting, skipping meals, or “saving up calories” can quietly sabotage your body’s ability to to lose fat and skew your relationship with properly fueling your body, and how to rebuild both through intentional, compassionate fueling.

You’ll discover how to:

• Recognize the hidden signs of under-fueling (fatigue, cravings, plateauing).
• Understand why your body needs fuel to burn fat efficiently.
• Reconnect with your hunger cues and rebuild self-trust.
• Apply the new Fueling Your Workouts worksheet inside the 2026 Follow-Through Planner to find your personal pre- and post-workout strategy.

By the end, you’ll know exactly how to shift from burning out to fueling strong—so your workouts finally work with your fat loss goals, not against them.

✨ The 2026 Follow-Through Planner launches on Black Friday with VIP-only bonuses and a special discount.
To get early access and your VIP code, visit HBeardsley.com/subscribe.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Welcome to Season 4 of The Love Life and Lose Weight podcast! In this episode 89, Heather opens with a behind-the-scenes update on her “Big Move” and what it taught her about change — and then she takes you deep into a mindset shift that can be a game changer for your weight goals this Fall.  

If you’ve ever caught yourself saying things like “I’ll start again Monday,” “It’s just one bite,” or “I’ve been good all week, I deserve this,” this episode will show you why those small exceptions matter more than you think — and how to stop letting them quietly undo your progress.

You’ll learn:
✨ What “exception thinking” really is and why it feels so harmless in the moment
✨ How these tiny “permission slips” erode self-trust and stall fat-loss results
✨ The 3-step method to identify, map, and rewire your exception triggers
✨ How to adapt your routines through this Fall season so you don’t experience the ‘Fall Slide’ that so often kicks in when the weather turns chilly and the holiday season kicks in
✨ A simple recommitment practice to rebuild momentum and confidence without perfection

By the end of the episode, you’ll have a repeatable framework for spotting the patterns that keep you stuck — and practical tools to follow through even when motivation fades. 

So, grab a pen take notes as you listen now to discover how to outsmart the “just this once” voice in your head, strengthen your consistency, and keep your promises to yourself with ease and self-trust. 

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Are you stuck in the weeds with your weight loss? Counting calories, labeling foods “good” or “bad,” tracking overeats, and starting over every Monday? That’s what I call tactical hell — where every little action feels exhausting because there’s no bigger vision guiding you.

In this short but powerful episode, I’ll show you how to rise above tactical hell and step into the light side of strategy. When you commit to being a strategist, everything changes: setbacks become feedback, the details stop feeling like punishment, and the exhausting inner war with yourself finally ends.

✨ Imagine no more daily debates about whether you’ll work out. No more tug-of-war over alcohol. No more believing that overeating somehow benefits you. That’s the power of strategy — a clear, realistic commitment to your larger purpose that makes the path to sustainable weight loss so much easier.

By the end of this episode, you’ll be able to:

• Recognize the signs you’re stuck in tactical hell
• Understand the difference between a tactician and a true strategist
• See how a strategic commitment makes daily actions flow with ease
• Ask yourself the key question: Am I living in tactical hell, or am I ready to step into strategy?

🎧 Listen in and discover how shifting your mindset from tactician to strategist is the missing piece to making weight loss sustainable — and finally reaching your goals.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

What if the very moments you think you’ve “blown it” could actually become the turning point that accelerates your progress?

In this episode, you’ll discover how to flip the script on shame and hiding so you can:
 ✨ Break free from the cycle of ghosting yourself and stalling your results
 ✨ Rebuild trust with yourself and your body—even after a setback
 ✨ Stop wasting time in self-judgment and start moving toward the life you want
 ✨ Use four simple steps to return to your goals with more power, resilience, and clarity than before

Instead of letting shame keep you stuck, you’ll learn how to turn every slip into a springboard. The future you want doesn’t come from being perfect—it comes from learning how to repair, re-enter, and lead yourself with confidence.

🎧 Tune in now to see how fast you can shift from self-doubt into self-trust.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

If you’ve ever thought, “I can’t trust myself with carbs” or “If I let myself have dessert, I’ll lose control…” — this episode is for you.

In Episode 86, we’re breaking down one of the most misunderstood tools in sustainable weight loss: permission-based eating.

You’ll learn:

• What permission-based eating really means (and what it’s not)
• Why your brain panics when you even think about allowing certain foods
• The step-by-step “Permission Experiment” that helps you rebuild trust with food
• How to work through your biggest fear: What if I gain weight?

✨ We’ll talk about how to listen to your body’s wisdom, practice calm curiosity instead of judgment, and make food choices from trust—not urgency or fear.

By the end of this episode, you’ll feel more equipped to:
 ✅ Step out of the restrict-binge cycle
 ✅ Stay present with food without panic
 ✅ Move toward your weight goals without harsh rules

🎯 Try the Permission Experiment this week and grab your free Permission-Based Eating Worksheet to help you reflect.

📥 Get the worksheet by joining the VIP email list at HBeardsley.com/subscribe
 📩 DM me on Instagram with your biggest insight or breakthrough after listening

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

Have you ever seen a photo of yourself that made your stomach drop?

Maybe it was a candid at the beach, a group shot someone tagged you in, or just a moment caught at the wrong angle—and suddenly, all your recent progress feels invisible. You're flooded with self-doubt, shame, or the urge to hide.

If this sounds familiar, this is your episode.

In today’s powerful conversation, you’ll discover:

• Why unflattering photos can feel like a threat to your identity
• How to break the spiral of self-criticism before it leads to self-sabotage
• The truth about what photos actually show—and what they never can
• A 4-step emotional reset plan you can use the next time this happens
• Why reframing this moment may be the turning point in your journey

This isn’t just about photos—it’s about protecting your progress, your peace, and your power.

🎧 Listen now and build the inner resilience to keep showing up for yourself—no matter what your camera roll says.

Want to feel confident and grounded in how you see yourself—on camera and off? Press play now.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

🎯 In This Episode, You’ll Discover:

If you’ve ever thought you just need more motivation, more willpower, or more structure to stay on track with your weight loss goals—you’ll want to hear this.

There’s something happening behind the scenes in your mind that’s quietly sabotaging your ability to focus, follow through, and stay consistent. And no one’s really talking about it—until now.

In today’s episode, we’re unpacking:

✨ A sneaky source of mental exhaustion that’s hiding in plain sight
✨ Why even high-achievers struggle to stay present and consistent with food habits
✨ The surprising link between this mental clutter and emotional or mindless eating
✨ What you need instead of more willpower to finally feel in control
✨ A weekly practice that can create instant clarity and long-term follow through

This is the hidden work that makes sustainable weight loss feel easier—because your brain finally has the space to show up for the life (and body) you want.

💭 If You’ve Been Saying Things Like:

• “I know what to do, I just don’t do it.”
• “I feel like I’m always behind and overwhelmed.”
• “I eat on autopilot when I’m tired or scattered.”

Then press play now. There’s a good chance this one shift will make everything feel lighter.

📔 Ready for a System That Helps You Follow Through?

This episode is inspired by the exact method I use (and teach) to help you feel clear, calm, and back in control—even when life is chaotic. Take a peek at my Follow-Through Planner at HBeardsley.com/planner. If you want a discount code, just hop on the list at HBeardsley.com/ftp.

🎯 Links & Resources

• Your Time + Tasks Planning Sheet is built into the Follow-Through Planner

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

💡 What You’ll Learn in This Episode

If you're doing everything "right" but the scale isn't moving—or worse, it moves the wrong direction—this episode is for you. You’ll learn how to stop obsessing over your weight and instead use smarter tools and metrics that actually reflect your fat loss progress.

In this episode, you’ll discover:

• Why fat loss ≠ weight loss—and why that matters
• How to protect your muscle while shedding fat
• Why smart scales and body fat percentages often lie to you
• What to track weekly, monthly, or quarterly for real results
• How to fuel your workouts for better energy, metabolism, and long-term success
• Why eating more (strategically) is often the key to losing fat

Whether you're mid-journey or just getting started, you'll leave with clarity, confidence, and a doable tracking system that supports both your goals and your sanity.

📝 Key Topics Covered

• The difference between fat loss and weight loss
• Muscle mass, metabolism, and midlife physiology
• Why strength training and protein matter more than ever
• How to use InBody scans or other tools to track actual fat mass and muscle mass
• Strategic fueling for women in peri- and post-menopause
• Avoiding the mistakes of fasted workouts and chronic under-eating
• The truth about nighttime snacking, urges, and protein timing
• Why calorie deficits should happen at night—not first thing in the day
• How to get off the perfectionist roller coaster and track what really matters

❓ This Week’s Coach Homework

💪 Track your real fat loss progress this month by checking:

• 📏 Fat mass in pounds
• 💪 Skeletal muscle mass in pounds
• 🔁 Waist circumference (optional)
• 🌙 Sleep quality
• 🔋 Daily energy rating
• 🧠 Mood and mental clarity
• 🏋️‍♀️ Strength personal records (like your deadlift, squat, or curl max)

👉 Use the Follow-Through Planner or start a custom tracking system in your journal.
Stop letting scale weight or body fat percentages define your success. Real progress is found in tracking data that matters.

📌 Resources & Links

• 🧠 Next Level by Stacy Sims, PhD
• 📚 Forever Strong by Dr. Gabrielle Lyon
• 🖥️ Get your InBody H30 home scale: HBeardsley.com/inbody – Use Heather’s affiliate link to save $50 + free shipping

🎯 Final Thoughts

“Fat loss isn’t magic—it’s about creating momentum. Protect your muscle. Track what matters. Throw away percentages. And keep going.”

This episode will reframe the way you see progress and empower you to track fat loss in a way that’s motivating, sustainable, and deeply rooted in physiology—not frustration.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.

In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protocol. You’ll discover how to divide the season into intentional phases, design habits that reflect the energy of summer, and stay aligned with your goals while enjoying the unique rhythms and pleasures this season brings.

Whether you want to simplify your food prep, increase movement, reset your energy, or just feel more present—you’ll leave this episode with a simple but powerful framework to design your summer with purpose and freedom.

📝 Key Topics Covered

• Why summer deserves its own protocol
• What it means to live seasonally and plan intentionally
• The 3 phases of summer and how to use them for momentum
• Summer mindset shifts that support energy, presence, and joy
• How to create seasonal structure without over-planning
• 5 reflection questions to help you build your own custom summer protocol
• How summer protocols help with weight loss, consistency, and lifestyle freedom

❓ This Week’s Coach Homework

Take 10 minutes and answer these five questions to build your own summer protocol:

1. What do you want to experience this summer?
   (Think: feelings, events, sensory pleasures, vibes.)
2. What seasonal foods or movement routines are calling you?
   (Let your body lead the way—notice what feels good.)
3. What needs simplifying right now?
   (Where are you overcomplicating food, movement, or scheduling?)
4. What’s your recovery plan?
   (How will you rest, regulate, or reset when summer gets chaotic?)
5. What will make this summer feel like a success?
   (Let your definition lead your planning.)

Your answers are the raw material of your protocol. Once you answer, pick 1–2 habits for each of these five areas:
✔️ Movement • ✔️ Food • ✔️ Sleep • ✔️ Recovery • ✔️ Mindset

🎯 Final Thoughts

A protocol is just a plan you’ve thought through. It’s not rigid—it’s responsive. Summer offers the perfect environment to lean into freedom, but freedom without a little structure often turns into exhaustion, distraction, or regret.

Creating your own summer protocol gives you the power to be flexible on purpose, so you can enjoy this season while also feeling proud of how you showed up.

Support the show

🎁 Become a VIP Subscriber at HBeardsley.com/subscribe
Get two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.

🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for.
Check it out here: HBeardsley.com/planner

📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel.

Audio engineering by Young Cub Audio.