Episode 97 — Yearly Body Composition Goals + How To Achieve Them

Most women end up burning out because they push too hard or they quit in frustration when they are doing ‘all the things’ and the scale doesn’t move at all or it moves inconsistently. 

In this episode, you’ll learn how to:

• Shift from short-term scale obsession to yearly body composition goals
• Understand fat loss, muscle preservation, and why changing net weight alone  isn’t enough for peri and post menopausal women 
• Choose a realistic, calming yearly goal that supports consistency
• Reduce urgency, rebound eating, and all-or-nothing thinking
• Get results consistently and learn what WORKS
• Accurately track body composition against weekly habits so you know exactly what  habits creates the results for YOU 

🔗 Find an InBody professional scale near you:
https://inbodyusa.com/support/nearest-testing-location/

🔗 My affiliate link for the InBody H20 home body composition scale:
https://hbeardsley.com/Inbody

🎧 Best for you if: you’re tired of starting over and want a longer-term strategy that actually works in midlife.

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’ve ever felt like weight loss advice works for other people but not for you, this episode will finally put the pieces together.

In this foundational episode, you’ll learn:

• Why most weight loss plans fail even when you’re “doing everything right”
• The difference between short-term weight loss and long-term weight management
• How Integrative Weight Management accounts for:
  • midlife physiology
  • nervous system regulation
  • muscle, fuel, mindset, and follow-through
• Why sustainability matters more than intensity

This episode sets the framework for everything that follows in the coming months — so you can stop chasing fixes and start building results that actually last.

🎧 Best for you if: you want clarity, not more rules.

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.

As this year comes to a close, this episode is an invitation to pause.

Life doesn’t give us guarantees. Time moves forward whether we’re ready or not. And some days mark a clear before-and-after — the kind of days where nothing ever looks quite the same again.

In today’s episode, you’ll hear a deeply personal reflection inspired by three daily readings I return to each morning — The Daily Laws, The Daily Stoic, and The Daily Pressfield. Together, they point to a powerful truth: impermanence sharpens what matters, devotion gives us grounding, and wisdom comes from knowing what to hold tightly and what to hold lightly.

You’ll explore how this perspective reshapes the way you think about your goals — especially weight loss — not as something that defines your worth, but as a meaningful practice of self-respect, self-trust, and presence in your life.

This episode is for you if you’ve ever wondered:

• Why it’s worth working toward change even when nothing is promised
• How to care deeply about your goals without clinging to outcomes
• What weight management has to do with identity, integrity, and becoming who you are
• How to stay devoted to yourself through seasons of uncertainty and transition

You’ll leave with a calmer, steadier understanding of why this work matters — and why it’s also okay to hold it lightly.

As you move into a new year, this episode offers a gentle reminder:
 Try. Care. Show up. And let life remain bigger than any single outcome.

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 heading into January thinking you need better routines, better time blocking, or more discipline—this episode will change the conversation.

Because the real issue isn’t time.
It’s energy.

In this episode, you’ll learn how protecting your mental, emotional, and physical energy is the missing link to easier follow-through, steadier eating, and less burnout—and how one simple phrase, “No, thank you,” can become one of your most powerful self-regulation tools.

This episode will feel like a deep exhale.

✨ What You’ll Get from Listening

After this episode, you’ll understand:

• Why time management fails when your energy is depleted
• How low energy—not lack of willpower—drives overeating and procrastination
• The four types of energy that quietly determine how your days (and nights) go
• Why people-pleasing directly drains the energy you need for self-control
• How saying “No, thank you” protects your capacity without guilt or conflict
• Why boundaries improve eating habits, mood, and consistency—backed by behavioral science

🧠 Why This Works

You’ll learn how boundary-setting:

• Reduces decision fatigue and emotional overwhelm
• Preserves self-regulation (the resource you need for intentional eating)
• Increases agency, self-trust, and follow-through
• Prevents burnout-driven nighttime overeating

In short:
When your energy is protected, everything feels easier.

📘 Planning with Energy (Not Pressure)

You’ll also hear how this concept reshaped the Time Management 101 and Weekly Planning pages in the 2026 Follow-Through Planner, so your planner supports your real life instead of demanding more from you.

🧩 This Week’s Simple Challenge

You’ll leave with a clear, doable challenge to:

• Remove one unnecessary energy drain
• Protect one recovery moment
• Practice “No, thank you” once—on purpose
• Feel the difference immediately

🎧 Listen now and give yourself a calmer, more supported start to January.

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.

***Don’t forget: Special launch pricing for the 2026 Follow-Through Planner is live right now at HBeardsley.com/planner. VIP listeners can grab the full planner bundle for just $55 — the 2026 planner will never be offered again for this price! Includes the group ‘set up your planner call on December 20th, fun stickers, and four free Group Seasonal Planning & Review coaching sessions throughout 2026 — this bundle is available only through December 5 at 8 PM ET. 

🎧 What You’ll Learn in today's episode: 

If you’re tired of setting goals you want to follow through on but never quite do — this episode is going to change everything.
You’ll learn why your follow-through issues aren’t personal flaws… they’re design flaws. And you’ll walk away knowing exactly how to set goals your nervous system can actually execute.

🧠 Why Aspirational Goals Backfire

Most women blame themselves when they can’t stick to big, exciting goals.
 But the truth? Aspirational goals trigger pressure, overeating, and self-judgment because they ignore your emotional bandwidth.

You’ll learn:

• How to spot goals that are secretly unsustainable
• The ONE weight-loss target that keeps progress steady
• Why your emotional state determines whether a goal gets done

👉 This is how you finally stop breaking promises to yourself.

🍽️ How to Lose Weight Without Feeling Squeezed

Perfection isn’t the answer — relief is.
You’ll hear how planned overeats, mindfulness, and realistic weekly targets keep you consistent without the mental gymnastics.

👉 Weight loss gets easier when you stop fighting your biology.

✍️ The Tool That Makes Follow-Through Practically Automatic

Meet your new superpower: implementation intentions.
This research-backed technique helps you bypass overwhelm and stick to your goals even on stressful days.

You’ll learn:

• The “If X happens, then I will do Y” formula
• Real examples you can steal today
• How to stay in motion even when you feel off

👉 This is how motivation stops mattering.

📝 Your Weekly Actions

• Pick one doable goal you’re 90% sure you’ll hit
• Write your implementation intentions
• Log overeats without drama
• Translate your goals into tiny daily steps

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 special launch episode, you’ll learn:

• What’s new inside the 2026 Follow-Through Planner
• Why this edition is the most powerful and user-friendly version yet
• How the planner helps you stay consistent without dieting or perfectionism
• Why more of my clients hit their goal weights in 2025 than any previous year — and how the planner played a major role
• Everything included in the limited-time launch bundle
• Exactly how to get it for just $55 during the Nov 27–Dec 5 sale

If you love intentional structure, calm mornings, clarity, and weight loss that feels easy, this planner is going to change your life.

💡 Why This Episode Matters

The holidays are a dangerous time for that old “I’ll start again in January” mindset. But the truth is: You don’t need a whole new you. You just need a system that makes consistency feel obvious — and doable — every day. The 2026 planner does exactly that.

🔥 The 2026 Planner Launch Details (Everything You Need)

📅 Launch Window: November 27 at 8 PM ET → December 5 at midnight

💸 Special limited time price: $55 (same as last year — with MORE features and support). This price will not return after December 5.

📍 Where to Get It: 👉 HBeardsley.com/planner

🎁 What’s Included When You Purchase During Launch Week

1. The 2026 Digital Follow-Through Planner PDF 

2. My Complete Integrative Weight Management Program built right into the planner pages. It’s my full coaching method… baked into a daily system.

3. 🌟 BONUS Special Live Planner Group Zoom Setup Session with Me — December 20, 2025 at noon ET. The call will be recorded and the replay will be available to watch at your convenience. I’ll teach you exactly how to personalize your planner so it feels intuitive and actually gets used. This will not be offered again. 

4. 🌿 Four Seasonal Group Planning & Review Calls in 2026 - a full year of accountability and reflection: starting with Spring, Summer, Fall, and Winter 2026. 

5. ✨ BONUS: The 2026 Digital Sticker Pack for Launch-week buyers only.
Aesthetic, functional, on-brand digital stickers to keep your planning visual, motivating, and fun.

If you’re craving structure that feels supportive…
daily pages that make your next step obvious…
and a clear system that actually helps you lose weight and keep it off…

Do not miss this limited opportunity and special pricing. 

Get the entire 2026 planning system + all bonuses for just $55 November 27th at 8pm ET through December 5 at 8pm ET. .

👉 HBeardsley.com/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.

🎙️ 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.