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

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