Are you tired of turning to food every time you feel stressed, overwhelmed, lonely, or exhausted? In this episode of Teresa and Tonya Unplugged, Teresa Gallegas and Tonya Spanglo break down a powerful self-care tool: The Comfort Menu. 

For anyone navigating a weight loss journey or recovering from obesity and binge eating, food often becomes the default source of comfort simply because it’s quick and familiar. But comfort is a basic human need, and food was never meant to carry the weight of all your emotional, physical, and spiritual needs. 

Learn how to harness "the power of the pause"—creating a short gap between your emotional triggers and your actions. We’ll guide you step-by-step through building your own personalized menu with 4 key categories: Physical, Emotional, Mental, and Spiritual comfort. Stop diet-culture cycles of all-or-nothing thinking and empower yourself with intentional choices that truly nourish your mind, body, and soul! 

Don't forget to Like, Subscribe, and Share this episode with someone who needs it! 

Key Takeaways

• Food is Not the Only Comfort: Comfort is a fundamental human need, but using food as your sole outlet leads to emotional eating and weight struggles.
• The Power of the Pause: Creating a brief 30-second break between an emotional trigger and your reaction interrupts automatic binge habits.
• The 4 Menu Categories: Structuring non-food comforts into Physical, Emotional, Mental, and Spiritual buckets ensures all your actual needs are met.
• Ditching Diet Culture: Shifting away from all-or-nothing thinking allows you to replace self-judgment with intentional, nourishing choices.

📥 Download Your Free Comfort Menu Template: Grab your printable menu template and learn how to create your own by visiting https://www.itsyourtimetoshinementoring.com/post/comfort-menu! Fill it out, hang it on your fridge or save it on your phone, and start choosing intentional comfort today! 

#ComfortMenu #EmotionalEating #BingeEatingRecovery #WeightLossJourney #MindfulEating #SelfCareTools #TeresaAndTonyaUnplugged #OvercomingObesity #MentalHealthMatters #HabitBuilding

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💜 Tonya: @takingmylifebackat42

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❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this spicy and honest episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya tackle one of the most controversial conversations in the weight loss community: Are GLP-1 medications and weight loss surgery cheating?

They break down the judgment surrounding GLP-1s, bariatric surgery, and other weight loss tools, and challenge the idea that there is only one “right” way to lose weight. Teresa and Tonya share their personal experiences with bariatric surgery, GLP-1 medications, food noise, and the long-term work required to build a healthier, sustainable life. 

They explain why weight loss surgery and GLP-1 medications are tools—not magic fixes. Surgery and medication may create an opportunity for change, but they don't automatically create discipline, consistency, emotional healing, healthy habits, portion control, nutrition skills, or a healthy relationship with food. 

Tonya gets especially real about food noise and why she has used GLP-1 medication after gastric sleeve surgery—not simply to lose more weight, but because reducing the constant thoughts about food can help her focus on other areas of her life. 

They also discuss the fear of weight regain after bariatric surgery, the pressure of maintaining weight loss in the public eye, body image, emotional healing, social media judgment, and why comparing your weight loss journey to someone else's can steal your joy. 

Most importantly, Teresa and Tonya believe that there is more than one way to reach your health goals. Whether someone uses nutrition and exercise, therapy, bariatric surgery, GLP-1 medications, or a combination of different tools, the goal isn't to win a weight loss competition. The goal is to build a happier, healthier life that you don't have to escape from. 

💬 Key Topics Covered

•  Are GLP-1 medications and weight loss surgery cheating? 
•  GLP-1 medications and food noise 
•  Bariatric surgery and long-term weight loss 
•  Why weight loss surgery isn't a magic fix 
•  The reality of maintaining weight loss 
•  Fear of weight regain after bariatric surgery 
•  Emotional eating and emotional healing 
•  Social media judgment and weight loss comparison 
•  Why there is no single “right” way to lose weight 
•  Building a sustainable lifestyle after weight loss 

If you've ever been judged for how you lost weight, this episode is for you. Your journey doesn't have to look like someone else's to be valid. ❤️

#TeresaAndTonyaUnplugged #GLP1 #GLP1WeightLoss #BariatricSurgery  #WeightLossSurgery #FoodNoise #WeightLossJourney #LifeAfterWeightLoss

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Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this heartfelt episode of Teresa & Tonya UNPLUGGED, Teresa sits down with Tonya to celebrate a milestone that represents so much more than a new address—it's the beginning of an entirely new chapter.

After spending 20 years raising her family in the same home, Tonya opens up about the emotional process of leaving behind cherished memories while embracing a future she once never thought was possible. From designing every detail of her dream home to reflecting on how her weight loss journey made this new season of life possible, this conversation is filled with gratitude, hope, and inspiration. 

Teresa shares why transformation isn't just about losing weight—it's about creating a life you truly love. Together, they discuss how hard work, consistency, and believing in yourself can lead to opportunities that once felt out of reach.

Whether you're on your own weight loss journey, rebuilding your confidence, or simply dreaming of a brighter future, this episode is a reminder that transformation reaches far beyond the number on the scale.

💬 Key Topics Covered

•  Leaving behind 20 years of memories 
•  Building a dream home from the ground up 
•  Why weight loss changed more than just appearance 
•  Designing a forever home 
•  Gratitude after massive life transformation 
•  Creating a life you don't need a vacation from 
•  Bobby's inspiring health update 

✨ If this episode inspired you, share it with someone who needs a reminder that it's never too late to build a life you love.

❤️ Don't forget to subscribe, leave a review, and tell us in the comments:

What dream are you working toward right now?

#TeresaAndTonyaUnplugged #WeightLossJourney #WeightLossTransformation #DreamHome #LifeAfterWeightLoss #BariatricCommunity #WeightLossMotivation #TransformationJourney

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Follow Teresa & Tonya and join the conversation:

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❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya continue their Community Transformation Stories series by sharing more incredible weight loss success stories submitted by listeners from around the country.

From GLP-1 medications and bariatric surgery to walking, nutrition, keto, and lifestyle changes, this episode celebrates one powerful truth: there is no single path to a healthier life. Every journey is different, but every story deserves to be celebrated.

You'll hear inspiring stories from people who have reclaimed their mobility, overcome chronic health conditions, regained their confidence, completed goals they once thought were impossible, and completely transformed their lives through determination and consistency.

Teresa and Tonya also reflect on what it's like to be several years into their own journeys, why maintenance is a lifelong commitment, and how these community stories continue to inspire them after all these years.

Whether you've lost 10 pounds or 300, are considering bariatric surgery, using a GLP-1 medication, or simply trying to build healthier habits, this episode is a reminder that your journey matters, your progress counts, and your story can inspire someone else.

00:00 Welcome Back to Community Transformation Stories

05:40 Tanya Martin's 170-Pound Transformation

08:30 Kelly's Journey to Better Health

11:20 Rhonda Owens' 215-Pound Success Story

14:28 Sponsor Break – Protein Waters

15:15 Cindy Gall's Ozempic & Walking Journey

18:00 Jennifer Maniri's 115-Pound Transformation

20:55 Kelly's Inspiring Teacher Story

21:20 Rhonda Owens' Life After Surgery

24:55 Cindy Gall's Health Transformation

25:42 Jennifer Maniri's Journey

26:23 Every Story Creates a Ripple Effect

27:55 Share Your Story

#TeresaAndTonyaUnplugged #WeightLossJourney #WeightLossTransformation #WeightLossSuccess #BariatricCommunity #GLP1Journey #WeightLossMotivation #HealthyLifestyle #TransformationStory #CommunitySupport

Support the show

💚 Sponsored by:

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Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this heartfelt episode of Teresa & Tonya UNPLUGGED, the spotlight isn't on the hosts—it's on YOU.

Teresa and Tonya take a step back to celebrate the incredible women in their community by sharing powerful weight loss success stories submitted by listeners. From overcoming lifelong struggles with obesity to achieving massive weight loss through bariatric surgery, healthy habits, and unwavering determination, each story is a reminder that transformation looks different for everyone.

Some community members lost more than 200 pounds, others found freedom from emotional eating, improved their health, completed marathons, or simply learned to love themselves again. Every journey is unique, but they all share one thing in common: the courage to keep going.

Throughout the episode, Teresa and Tonya reflect on these inspiring stories, celebrating the resilience, strength, and perseverance of the community they've built together. Whether you're considering bariatric surgery, just beginning your weight loss journey, or looking for motivation to keep moving forward, these real-life experiences will remind you that lasting change is possible.

This episode is a celebration of hope, courage, and the power of sharing your story. Because when one person succeeds, they inspire someone else to believe they can too.

CHAPTERS

00:00 Welcome to the Community Stories Series

01:42 Desirée Clegg's 213-Pound Transformation

07:40 Shelby from Arlington's Inspiring Journey

11:45 Melissa White Bunge: From Smoking to Half Marathons

15:35 Mandy's Emotional Story of Choosing Herself

31:50 Beth Robertson's 155-Pound Transformation

32:18 Nicole Mazzochi's Journey to Food Freedom

33:08 Shannon Fannon's New Beginning

34:22 Andi Scott's Maintenance Success Story

34:55 Janet Purcell's Second Chance at Life

36:00 Lashonda Bynum's Six-Year Journey

36:40 VSG & GLP-1 Success Story (the transcript doesn't clearly identify this person's name)

39:10 Kelli Langley's Health Transformation

40:30 Why Every Weight Loss Story Matters

#TeresaAndTonyaUnplugged #WeightLossJourney #WeightLossTransformation #WeightLossSuccess #BariatricSurgery #BariatricCommunity #WeightLossSupport #HealthJourney

❤️ Thank You to Our Community

Thank you to everyone who trusted us enough to share your story. Your courage, honesty, and resilience are inspiring thousands of people who may be just beginning their own journey.

Your story matters.

Support the show

💚 Sponsored by:

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Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya get real about one of the hardest—but most important—parts of a weight loss journey: being honest with yourself.

After losing over 740 pounds combined, they open up about the moments where progress stalls—not because you don’t want it, but because your actions don’t always match your goals.

This conversation dives into the uncomfortable truth behind why so many people feel stuck. From making excuses to avoiding the work that actually creates change, Teresa and Tonya share their own experiences with falling into these patterns—and what it took to break out of them.

They talk about the difference between saying you want results and actually showing up for yourself daily, even when it’s hard. This episode is a reminder that real transformation doesn’t come from perfection—it comes from honesty, consistency, and taking ownership of your choices.

If you’ve been feeling stuck, frustrated, or like you’re not seeing results, this episode will challenge you to shift your mindset and start showing up differently.

💬 Key Topics Covered

• Why you might not be seeing results in your weight loss journey
 • The role of excuses and avoidance
 • Being honest with yourself about your habits
 • The gap between goals and actions
 • Breaking patterns that keep you stuck
 • Showing up consistently—even when it’s hard

#TeresaAndTonyaUnplugged
 #WeightLossJourney
 #WeightLossTransformation
 #NoMoreExcuses
 #Consistency
 #MindsetShift
 #SelfGrowth
 #HealthyHabits

Support the show

💚 Sponsored by:

The Recovery Haven

Bruise Juice

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya dive into one of the most important—and often overlooked—parts of any transformation: your mindset.

After losing over 740 pounds combined, they share how weight loss isn’t just about food, workouts, or routines—it’s about what’s happening in your mind.

They open up about the mental patterns that can either push you forward or hold you back, including self-sabotage, negative self-talk, and the belief systems that shape your habits. Through their own experiences, they explain how shifting your mindset can completely change the way you approach your weight loss journey.

This episode focuses on the internal work that leads to lasting results—learning how to stay consistent, rebuild your relationship with yourself, and stop getting in your own way.

If you’ve ever felt stuck, unmotivated, or frustrated with your progress, this conversation will help you understand why mindset is the foundation of real, sustainable change.

💬 Key Topics Covered

• Why mindset is crucial for weight loss success
 • How negative self-talk affects your progress
 • Breaking patterns of self-sabotage
 • Building a stronger mental foundation
 • Staying consistent through mindset shifts
 • The emotional side of transformation

#TeresaAndTonyaUnplugged
 #WeightLossJourney
 #WeightLossMindset
 #SelfGrowth
 #MindsetShift
 #WeightLossTransformation
 #Consistency
 #HealingJourney

Support the show

💚 Sponsored by:

The Recovery Haven

Bruise Juice

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya sit down for a real and unfiltered Q&A episode, answering some of the most common questions from their community about weight loss, mindset, and consistency.

After losing over 740 pounds combined, they share honest insight into the challenges that come with transformation—from staying motivated and building habits to navigating setbacks and the emotional ups and downs of the journey.

This episode is all about real-life experiences, practical advice, and the mindset shifts that help you keep going even when things feel hard. Teresa and Tonya break down what has worked for them, what didn’t, and what they’ve learned along the way.

If you’ve ever struggled with consistency, felt like starting over, or questioned your progress, this conversation will remind you that your journey is still valid—and you’re not alone in it.

💬 Questions Answered in This Episode

• How do you stay motivated during weight loss?
 • What do you do when you feel like starting over?
 • How do you stay consistent long-term?
 • How do you handle setbacks without quitting?
 • What mindset shifts actually make a difference?
 • How do you deal with emotional ups and downs?

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

#TeresaAndTonyaUnplugged
 #WeightLossJourney
 #WeightLossQandA
 #WeightLossTransformation
 #WeightLossMotivation
 #Consistency
 #HealthyHabits
 #SelfGrowth

Support the show

💚 Sponsored by:

The Recovery Haven

Bruise Juice

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya sit down for a real and unfiltered Q&A session, answering some of the most common questions from their community about weight loss, consistency, and starting over.

After losing over 740 pounds combined, they open up about the challenges that don’t get talked about enough—like feeling stuck, struggling to stay consistent, and dealing with the emotional ups and downs of a weight loss journey.

From “why do I keep starting over?” to “how do you stay motivated?”, Teresa and Tonya share honest advice, personal experiences, and mindset shifts that helped them push through difficult moments.

This episode is all about real talk, real struggles, and real solutions—no filters, no perfection.

If you’ve ever felt frustrated with your progress or questioned your ability to keep going, this Q&A will remind you that you’re not alone—and that your journey is still valid.

💬 Questions Answered in This Episode

• Why do I feel like I’m always starting over?
 • How do you stay consistent during weight loss?
 • What do you do when motivation disappears?
 • How do you handle setbacks without quitting?
 • How do you build long-term habits?
 • What mindset shifts actually make a difference?

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

#TeresaAndTonyaUnplugged
 #WeightLossJourney
 #WeightLossQandA
 #WeightLossTransformation
 #Consistency
 #WeightLossMotivation
 #HealthyHabits
 #SelfGrowth

Support the show

💚 Sponsored by:

The Recovery Haven

Bruise Juice

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo

In this episode of Teresa & Tonya UNPLUGGED, Teresa and Tonya dive into one of the most unexpected parts of a weight loss journey: how your relationships change after massive weight loss.

After losing over 740 pounds combined, they share the real, unfiltered truth about what happens when your life starts to change—but not everyone around you changes with you.

From friendships that feel different to family dynamics that shift, Teresa and Tonya open up about the emotional challenges that come with growth. They talk about feeling misunderstood, navigating support (or lack of it), and realizing that sometimes, transformation means outgrowing people, habits, and environments.

This episode explores the deeper side of a weight loss transformation, beyond the physical results—highlighting how confidence, self-worth, and personal growth can impact every relationship in your life.

They also share how to set boundaries, protect your peace, and surround yourself with people who truly support your journey.

If you're going through a weight loss journey, bariatric surgery, or a major life transformation, this conversation will help you understand why your relationships may be changing—and how to navigate it with clarity and confidence.

💬 Key Topics Covered

• How weight loss affects relationships with friends and family
 • Why some relationships feel different after transformation
 • Outgrowing people during personal growth
 • Setting boundaries after weight loss
 • Emotional changes after massive weight loss
 • Finding support and building a healthy environment

📲 Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

#TeresaAndTonyaUnplugged
 #WeightLossJourney
 #WeightLossTransformation
 #MassiveWeightLoss
 #LifeAfterWeightLoss
 #SelfGrowth
 #HealingJourney
 #WomenSupportingWomen

Support the show

💚 Sponsored by:

The Recovery Haven

Bruise Juice

Follow Teresa & Tonya and join the conversation:

Instagram
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

TikTok
❤️ Teresa: @transformingteresamarie
💜 Tonya: @takingmylifebackat42

Facebook
❤️ Teresa: Teresa Parent
💜 Tonya: Tonya Spanglo