If your goal is to feel better in your body, have more energy, and create sustainable fat loss—this episode is your starting point. 

We're skipping the food fads and calorie-counting and getting back to basics: eating like an adult who respects herself.

In this episode, we're breaking down the real habits that move the needle: prioritizing protein, getting enough fiber, ditching liquid calories (yes, even the nightly wine), and minimizing the processed foods that keep you stuck in the cycle of cravings and food noise. 

You’ll learn how to build meals that keep you full, support your metabolism, and help you feel in control—not obsessed.

This isn’t about restriction. It’s about nourishment that works for your life—not against it. If you’re tired of the all-or-nothing approach and ready for a way of eating that helps you look and feel your best, press play. It’s time to stop eating like you hate your body—and start fueling it like it matters.

Ways to work with Heather: 

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

If your mornings feel chaotic and your nights end with a doom scroll spiral, this episode is your reset button.

We are talking about realistic, non-aesthetic routines that support your goals without requiring a 5 am wake-up call, a cold plunge, or a curated kitchen counter. 

These routines aren’t about discipline for the sake of it—they’re about helping you feel grounded, energized, and a little more like you again.

We start with nighttime, because let’s be honest—your morning mood is built the night before. 

Learn how to slow down, prep your space and your mindset, and set your future self up for success (without needing a full hour of journaling).

We break down how just 10 extra minutes in the morning can give you more control, clarity, and ease throughout your day.

We’re talking no-scroll starts, simple mindset anchors, intentional daily promises, and building trust with yourself one small habit at a time.

Whether you're a busy mom, a working girly, or somewhere in between, these routines are quick, free, and designed to make your day feel less reactive and more aligned with your goals.

Ways to work with Heather: 

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

Fall isn’t just for pumpkin spice and cozy sweaters—it’s nature’s reminder that it’s time to let go of what no longer serves you. 

Bluntly put: it is time to get rid of the bullsh.t. 

In this episode, we’re discussing what’s keeping you stuck and how to move through it.

If you’ve been feeling off, unmotivated, or like your habits are quietly dragging you down, this is your sign to pause, reflect, and reset. You’ll learn how to identify the behaviors that aren’t aligned with the life you want, without falling into shame or self-criticism.

We’ll talk about how to be honest with yourself, why being kind is more effective than being hard on yourself, and how to create an “if/then” plan to help you show up differently—even when it’s uncomfortable.

This episode is about accountability without perfection, discipline with grace, and rebuilding trust in yourself one decision at a time. 

Ways to work with Heather: 

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

Another diet will not help you. Grace and curiosity will. 

If you want to stop overeating for good, this episode is for you. We will discuss why willpower will not work. 

You cannot white knuckle and diet your way to a better relationship with food.

Where you think you need more discipline, you may need more grace. This episode will help you discern where and when both are needed. 

We will discuss:

-       Why you may need to step away from your weight loss goals 

-       The relationship between overeating and stress

-        The relationship between PLEASURE and overeating 

-       How to best nourish yourself so you can fully support your new goals 

This episode will help you embrace a healthier, happier, and more balanced approach to eating. You will learn to spot your triggers and navigate your cravings.

If you have been feeling stuck, hopeless or like you need to start another diet every Monday, this one is for you.

To connect further, use the links below or head to my DMs on Instagram. 

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

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

Your willpower doesn't suck. Your environment is just working against you.

Every time you rely on motivation to make healthy choices, you're setting yourself up for failure. Willpower is finite, but smart environment design is forever.

In this episode, I'm walking you through:

·       Why successful people rely on systems, not self-control

·       How to audit your kitchen, car, and office for hidden sabotage points

·       Making healthy choices the path of least resistance

·       The 2-minute rule that makes habit formation effortless

The goal isn't to have perfect willpower. It's to design your life so you don't need it.

This episode is perfect for busy women who are tired of fighting themselves every day and want to make healthy living feel automatic.

Your environment either supports your goals or sabotages them. There's no neutral.

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

Yes, protein is important. But if you're hitting your protein goals and still feeling frustrated with your results, this episode explains why.

The protein obsession has created a generation of women who can tell you exactly how many grams they ate today but can't remember the last time they slept 8 hours or went a day without feeling stressed.

Here's the truth:

·       Why focusing on one metric rarely creates lasting results

·       What happens when you prioritize protein but ignore sleep, stress, and hydration

·       The actual hierarchy of what moves the needle for fat loss

·       Why "good enough" often produces better results than perfection

This episode is for the woman who's tired of obsessing over macros while ignoring everything else that affects how she feels in her 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

Sometimes the most productive thing you can do is quit.

Not everything deserves your persistence. Some goals are working against you, keeping you stuck in patterns that don't serve your bigger picture.

In this episode, I'm giving you permission to quit goals that:

·       Are rooted in self-hatred instead of self-improvement

·       Require you to be someone you're not

·       Make your life worse, not better

We'll cover:

·       How to tell the difference between a challenging goal and an impossible standard

·       The sunk cost fallacy that keeps you trapped in bad approaches

·       How to pivot without feeling like a failure

·       The difference between giving up and strategic redirection

This isn't about lowering your standards. It's about raising them to include your mental health, relationships, and overall life satisfaction.

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

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