If your energy crashes by 2 PM, you’re constantly craving sugar, or you feel like you’re starting over with food every single day — this episode is for you.

In this quick, actionable listen, I’m walking you through how one simple, balanced meal — usually your first — can reset your body, reduce cravings, and make it easier to stay on track without relying on willpower all day.

It is time for you to effortlessly start your day in a way that supports your energy, mindset, and metabolism — especially during busy, stressful seasons.

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

Why do we always reach for food, wine, or our phones the minute we feel stressed or overwhelmed? And more importantly — how do we stop?

In this episode, we’re talking about “the pause” — the powerful moment between urge and action — and how it can change everything when it comes to emotional eating, drinking, scrolling, or any other habit that’s keeping you stuck in a cycle.

This episode is for you if:

·       You want to lose weight or feel better in your body

·       You’re stuck in patterns of late-night snacking, wine-as-reward, or doomscrolling

·       You feel like you know what to do, but you keep sabotaging yourself in the moment

·       You’re craving a new way to cope that doesn’t wreck your goals

·       What the “I’m about to…” moment is — and how to catch it before the habit takes over

·       The Pause & Choice Method: a simple framework to interrupt emotional autopilot

·       How to tell the difference between comforting yourself and abandoning yourself

·       Why self-soothing isn’t the problem — unconscious numbing is

·       The 5-Minute Rule to reduce cravings and respond with intention

·       How to validate your emotions without turning them into a binge

·       A mindset shift that helps you self-regulate instead of self-sabotage

If you’ve ever said, “Why do I always do this to myself?” — this episode will help you pause long enough to finally choose differently.

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

In this episode, you’ll learn:

When you're stressed, overwhelmed, or emotionally drained, it's easy to reach for quick fixes — food, wine, your phone, or another late-night Amazon scroll. But what happens when the things we turn to for comfort start making us feel worse?

In this episode, we're talking about what it means to cope without your go-to coping mechanisms. You'll learn why you're wired to reach for dopamine hits when emotions get uncomfortable, and how to shift out of the cycle of self-sabotage without shaming yourself.

We’ll unpack:

·       Why stress and exhaustion make you crave quick relief

·       The difference between emotional validation and emotional avoidance

·       How to pause, choose, and break the habit loop

·       What it means to self-soothe without numbing out

·       Practical tools to support your health goals — without relying on food or alcohol to survive your day

If you're working to lose weight, feel better in your body, and build real emotional resilience, this episode will give you the insight (and compassion) to do exactly that.

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

This episode is about more than habits—it’s about identity. 

If you’ve ever felt stuck in an old story or struggled to stay consistent with your goals, this episode will help you reconnect with the version of yourself that already knows what to do—and start acting like her today.

We’ll explore:

→ Why behavior change that sticks must be rooted in identity.
You’re not trying to become someone else—you’re remembering the woman you already are when you’re at your best.

→ How to build identity-based habits that align with your values.
We’ll walk through simple examples of how to build habits that reinforce your goals—without needing to rely on motivation or willpower.

→ How to audit your environment and choices through the lens of your future self.
When you make decisions as “her,” everything changes—from what you eat to how you speak to yourself.

→ Why this isn’t about perfection—it’s about consistency.
You don’t need to be perfect. You need to act in alignment. 

Hold yourself accountable to who you want to be. That’s where the magic happens.

Whether your goals involve fat loss, confidence, energy, or self-love—this episode will help you bridge the gap between where you are and who you’re meant to be.

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

Stop waiting for motivation and start building a mindset of unshakable commitment. 

In this episode, we’re talking about what it really takes to become a baddie—someone who shows up for themselves no matter what and treats their health as an essential part of their identity.

What you'll learn:

·       Commitment > Motivation

·       How to upgrade how you see yourself 

·       The difference between internal drive and external validation ( and why it matters when it comes to feeling & living at your best) 

·       How to use your mistakes and setbacks to your advantage 

·       Embracing the messy middle 

·       How to respect your body 100% of the time 

If you’re ready to stop getting stuck and start making real progress, this one is for you.  

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

I get it. You are tired of putting in the work and still not seeing the fat loss results you’ve been hoping for.  

You’re frustrated, confused, and feel stuck. I have been there, and I want to help. In this episode, we’ll dive into what may be sabotaging your fat loss efforts—and why you’re not losing weight, even when it feels like you’re doing everything right.

Here’s what we’re going to unpack:

·       The Impact of Food Quality

·       Breaking the “On and Off” Cycle

·       Why Hidden Calories are MAJORLY messing with your progress 

·       Sleep and Fat Loss

·       And most importantly: Sustainable Fat Loss – building a plan you can maintain for life

If you’ve been struggling to make progress, this episode is packed with honest, blunt, and practical advice to help you finally break through the frustration and get the results you deserve.

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

Confidence isn't something you're born with. It’s built through practice, self-trust, and failure. (you read that right…) 

In this episode, we're covering the difference between fake confidence and real confidence, and why embracing your weaknesses might be just the thing you need to feel truly at home in yourself. 

We will cover:

·       How confidence is a trust in your growth: It’s not about expecting success every time; it’s about being comfortable with the idea that failure is part of the journey.

·       The difference between false confidence and true confidence.

·       Why affirmations won’t cut it and how they are keeping you stuck in a cycle of delusion and inaction.

·       How to focus on what you can control and forget the rest. 

·       Why embracing your imperfections can help build unbreakable self-trust. 

If you’ve been struggling to feel confident in your body, your career, or your life—this episode is for you. 

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

Buckle in, b.tches. It is time for HOTober.  

We are dedicating the month of October to feeling our best, living our best, and treating ourselves the best.

In this episode I am laying out your 31-day plan to help you enter the craziness of the Holidays feeling calm, cool, collected AND hot.

We will go over the simple shifts you can use to support yourself and how to hold yourself accountable for the duration on the month.

No more waiting for the New Year to get it together. We are making the most of our time, prioritizing our health now.

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 you've ever hit that wall where motivation disappears and you find yourself skipping the gym, reaching for snacks, and feeling stuck... this episode is your game plan.

In this conversation, we’ll unpack the difference between motivation and momentum, and why waiting to “feel ready” is the thing holding you back. You’ll learn how to create a structure that supports your goals even on the days you’re not feeling it.

We’ll cover what to do when you’ve hit a slump, how to reconnect with your deeper “why,” and how to build routines that keep you grounded, consistent, and moving forward—even when progress feels slow.

If you want to create real, lasting results in your health, your habits, and how you feel in your body… It’s time to stop relying on motivation and start leading with intention.

This episode is all about what to do next. Learn how to create momentum, reframe setbacks, and build habits even when life feels messy, or your spark is missing. The path to progress isn't perfect, but it's always worth it.

Listen in to shift your mindset, reset your habits, and get back into action—without the burnout.

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 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