Your metabolism isn't the villain in your weight loss story. Your approach might be.

If you've been convinced that your "slow metabolism" is why you can't lose weight, this episode will change everything. Spoiler alert: metabolic damage is rare, but metabolic confusion from years of yo-yo dieting is common.

Here's what's actually happening:

·       Why "slow metabolism" is almost never the real problem

·       How extreme dieting trains your body to be more efficient at storing fat

·       The muscle mass connection that changes everything for women over 35

·       How stress, sleep, and inflammation affect your metabolic rate more than genetics

The solution isn't eating less or exercising more. It's rebuilding trust with your body through consistent, sustainable habits.

This episode is perfect for women over 35 who feel like their body has stopped responding to everything that "used to work."

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

You fell off track. Again. Now what?

This episode is for the woman who's tired of the shame spiral that keeps her stuck in the same patterns. The one who's perfected the art of "starting over Monday" but never figured out how to actually stay consistent.

Falling off track isn't evidence that you're broken. It's feedback about your approach.

I'm covering:

·       Why shame never motivates lasting change (and what does)

·       How to start where you are instead of where you think you should be

·       The difference between restarting and resetting (and why it matters)

·       One simple action to rebuild momentum without overwhelm

The goal isn't to never fall off track. It's to get better at getting back on track faster and with less drama.

Save this episode for those moments when you need a reminder that setbacks are part of the process, not proof of failure.

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Stop blaming yourself for stress eating. It's not a willpower problem - it's biology.

Your body doesn't care about your diet goals when cortisol is running the show. Stress eating and emotional eating might look the same on the surface, but they require completely different approaches to solve.

In this episode, I'm breaking down:

·       Why your body craves sugar and fat when you're stressed 

·       The difference between stress-induced hunger and emotional eating patterns

·       Why "just stop eating your feelings" is terrible advice that doesn't work

·       Practical tools for managing both types of eating that don't involve more restrictions

The truth? Your eating patterns make perfect sense when you understand what's driving them. This isn't about having more discipline - it's about addressing what's happening in your body and brain.

Perfect for women who are tired of feeling out of control around food, especially during stressful periods. No shame, just solutions.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Self-compassion without accountability is self-sabotage with better marketing.

There's a fine line between being kind to yourself and making excuses. Between honoring your needs and avoiding discomfort. Between grace and giving up.

This episode is for the woman who's tired of not knowing when to push through and when to step back.

Here's what we're covering:

·       The difference between being tired FROM your work vs. tired OF your work

·       How to tell if you need rest or if you're avoiding discomfort

·       When "listening to your body" becomes an excuse to quit

·       The signs you need grace vs. when you need accountability

The truth? Sometimes the most compassionate thing you can do is hold yourself accountable. Sometimes the kindest choice is the harder one.

We'll break down:

·       Red flags that your "self-care" is self-sabotage

·       When burnout is real vs. when resistance is normal

·       How to be honest with yourself about what you actually need

·       Practical strategies for making decisions when emotions are high

You don't need more permission to quit when things get hard. You need better discernment about when pushing through serves you and when it doesn't.

Stop using self-compassion as an excuse to avoid growth. Start using it to fuel sustainable progress.

Because the goal isn't to be perfect, it's to be honest.

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Today, we're getting real about fat loss - specifically the things I wish someone told me years ago that would have saved me so much time, frustration, and yo-yo dieting.

I spent years chasing perfection with my eating, and all it did was lead to those "f@ck it" moments where I'd throw in the towel completely. 

If you are over feeling like crap in your body and ready to embrace changes that work, this episode is for you. 

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

In this episode, I share the exact mantras that transformed my relationship with fitness, food, and my body—and have helped hundreds of my clients break through their own excuses.

If you're:

·       Constantly "waiting to feel ready" to start your health journey

·       Letting one bad meal turn into a bad week

·       Finding yourself "stuck" despite knowing what to do

·       Making choices based on feelings rather than goals

This episode will be your wake-up call.

These aren't gentle affirmations—they're tough love phrases I use to call out my BS (and now, yours too). 

I break down why execution—not information—is what's keeping you from your goals, and how to finally align your environment with your intentions.

If you are done with self-sabotage and ready for real change, this episode is for you.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Struggling with unpredictable moods, stubborn weight gain, or nights when sleep feels impossible? In this essential episode, we will dig into what changes are and are not happening during perimenopause.

Discover lifestyle strategies that can dramatically improve your hormonal health. We'll explore science-backed supplements that work and stress management techniques specifically designed for midlife hormonal challenges.

When is it time to consider medical support? Learn to recognize when your symptoms might benefit from HRT, and when lifestyle changes are needed.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

In this no-nonsense episode, we're ditching trendy fat loss hacks and getting honest about what works for women tired of being on the weight loss roller coaster. 

If you're looking for someone to sugarcoat the process or sell you on the latest miracle supplement, this isn't it. 

Instead, we're diving into the blunt truth about sustainable fat loss strategies that aren't sexy or exciting – but actually deliver results.

This episode challenges common misconceptions about hunger, late-night eating, and the endless search for shortcuts. We'll explore why the basics that everyone wants to skip over are exactly what create lasting change.

If you're ready for straight talk about the unsexy but effective strategies that successful women use to reach their fat loss goals, this episode cuts through the noise. It gives you actionable steps you can implement immediately. 

Sometimes the most valuable advice isn't what you want to hear – but it might be exactly what you need to break through your plateaus and create sustainable change.

Join me for this candid conversation about the simple, proven approaches to help you feel your best and reach your goals. 

No gimmicks, no false promises – just straight talk about getting results.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Ever feel like you're finally in the groove with your health & wellness routine when life decides to throw you a curveball? Life starting “life-ing” a little too hard—and suddenly your carefully crafted healthy habits start slipping away.

In this episode, we tackle the reality of staying consistent with nutrition and exercise when your routine falls apart. Because let's be honest—life is rarely perfectly organized and predictable, especially for women juggling multiple roles and responsibilities.

We explore why maintaining some level of consistency during chaotic times helps you navigate stress more effectively and prevents the exhausting cycle of starting over repeatedly. You'll learn practical strategies for creating what I call your "baseline routine"—the essential habits that keep you feeling good even when time and energy are in short supply.

We also dig into the mindset shifts that make consistency possible, including how to redefine what consistency means during challenging phases of life. Hint: it might look very different from your "normal" routine, and that's completely okay.

Whether you're currently in a season of change or want to prepare for inevitable future disruptions, this episode gives you the tools to maintain your healthy foundation when everything else feels unsteady. Because taking care of yourself isn't just another task on your to-do list—it's what gives you the strength to handle whatever life throws your way.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options

Are you tired of endless cardio sessions that never seem to change your body shape? Have you been chasing that "toned" look without understanding what it really takes to get there?

In this episode, we dive into the science and strategy of body recomposition – the process of building muscle while losing fat to create that coveted defined, strong physique you desire.

You'll learn why your nutrition approach might be sabotaging your efforts if you're under-eating in an attempt to slim down. 

This episode breaks down the practical aspects of an effective strength training program, helping you understand what "lifting heavy" actually means for your body and your goals. We look at how to progress safely, how to know if you're challenging yourself enough, and how to structure your weekly workouts for optimal results.

Most importantly, we address the mindset shifts that help women succeed in transforming their bodies – moving from purely aesthetic goals to performance-based victories that keep you motivated and consistent for the long term.

Whether you're a beginner who's never touched a weight or someone who's been dabbling in fitness but hasn't seen the body changes you want, this episode gives you the roadmap to build the strong, defined physique you're looking for – without endless cardio or restrictive dieting.

Tune in to discover how to work with your female physiology, not against it, to create lasting change in how your body looks and feels.

To further improve your relationship with food and your body: 

Not Another Diet Book: https://www.amazon.com/Not-Another-Diet-Book-learning/dp/B0B45Q4CLH/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1656499379&sr=8-1

Schedule a Session: https://www.heathermaio.com/coaching-options