Only 1–3% of people who lose weight actually keep it off long term. In this episode, I’m breaking down the exact habits that help you become one of them.

We’re talking sustainable routines, mindset shifts, self-monitoring strategies, and why support (beyond motivation) matters way more than you think.

If you’re tired of losing and regaining the same weight—and want to finally make it stick—this one’s for you.

🎧 Hit play to learn how to stay in the 3%

For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/links

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/habits-of-people-who-lose-weight-and-actually-keep-it-off

Why does your body image tank around your period—even when nothing’s actually changed?

In this episode, we break down how your menstrual cycle impacts your body image, the science behind body dissatisfaction during your period, and how to recognize that what you’re feeling isn’t fact. If you’ve ever felt discouraged mid-cycle, this episode will help you stop second-guessing and stay consistent—even on the days you feel off.

For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/links

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/why-you-feel-bigger-on-your-period

After years of yo-yo dieting, cutting carbs, and obsessing over the scale, I finally figured out what actually works for sustainable weight loss—and it wasn’t another diet. In this episode, I’m sharing the mindset shifts, habits, and lifestyle changes that helped me stop starting over and finally lose weight for good. If you're tired of dieting with no results, this is your mid-year reset.

Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoaching

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-i-finally-lost-weight-after-years-of-yo-yo-dieting

Thinking about cutting back on alcohol but worried about the social side of it? In this episode, I’m sharing my personal story of reducing my alcohol intake—from drinking out of habit to barely drinking at all—and how it’s impacted my workouts, sleep, anxiety, and confidence. If you’ve ever wondered whether it’s possible to drink less without quitting or still have fun at social events without alcohol, this one’s for you.

For More Free Education or to apply for 1:1 coaching: 

https://www.sweatsimpleco.com/links

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/what-i-learned-from-reducing-my-alcohol-intake

Is creatine really worth the hype? In this episode, I’m breaking down exactly what creatine is, how it works in your body, and whether it’s actually helpful for women trying to build muscle, get stronger, or improve recovery.

You’ll learn:

• What creatine does (in simple terms)

• How much you need and when to take it

• Common myths like bloating, weight gain, or needing a “women’s” formula

• Whether creatine supplements actually support your fitness goals

• What to look for when buying creatine monohydrate
  

If you’ve been curious about adding creatine to your routine—or you’re wondering if it’s even necessary—this episode clears up the confusion and gives you the real scoop.

Legion Creatine: Affiliate code SweatSimple https://legionathletics.rfrl.co/6zwmp

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/creatine-for-women-what-it-is-what-it-does-and-if-you-actually-need-it

Can you really eat dessert every day and still lose fat? In this episode, I’m breaking down the truth behind the “all foods fit” approach and what actually works when it comes to balancing treats and healthy eating. You’ll learn how much junk food is too much, how emotional eating affects fat loss, and why food quality matters—not just for weight loss, but for your overall health. If you're trying to lose fat without giving up your favorite foods, this one’s for you.

For More Free Education or to apply for 1:1 coaching: https://www.sweatsimpleco.com/links

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/can-you-eat-dessert-every-day-and-still-lose-fat-the-truth-about-treats-and-weight-loss

If you’ve ever found yourself reaching for snacks when you’re not hungry, giving in to cravings after a stressful day, or self-sabotaging your fat loss goals... this episode is for you.

Today, we're talking about a powerful behavior change strategy called Surfing the Urge—a mindfulness-based technique that helps you manage cravings, emotional eating, and those moments when short-term comfort wins over your long-term goals.

You’ll learn:

• Why avoiding discomfort might be the real reason you're stuck
  

• How to recognize emotional eating triggers in the moment
  

• What it means to ride the wave of an urge instead of giving in
  

• How one of my clients stopped ditching her plan every time cravings hit
  

• Simple steps to build more self-control around food—no willpower required
  

Whether you're working on fat loss, building healthier habits, or just want to stop giving in to food cravings, this episode gives you a practical mindset shift you can start using today.

For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/links

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/surf-the-urge-how-to-stop-letting-cravings-control-you

Thinking about stopping birth control but feeling anxious about the potential side effects?

In this episode, I share my personal experience of coming off hormonal birth control after 15 years—what I expected, what actually happened, and how I prepared my body for the transition. From fears of weight gain and acne to surprising benefits for my anxiety and creativity, I break down my journey so you can feel more informed and less overwhelmed.

Tune in for an honest, real-life perspective on quitting birth control!

My favorite Legion Multivitamin: Code ‘SweatSimple’ saves you some money!

For More Free Education or to apply for 1:1 coaching:  https://www.sweatsimpleco.com/links

The SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/getting-off-hormonal-birth-control-what-i-expected-vs-what-actually-happened

Struggling to reach your fat loss goals on your own? You’re not alone! In this episode, I share a personal story about why we finally hired a dog trainer after years of trying to do it ourselves—and how this mirrors the struggle so many women face with weight loss.

If you’re stuck in the cycle of overthinking, starting over, and never seeing real progress, this episode will show you why expert guidance makes ALL the difference.

Learn how 1:1 coaching provides the clarity, accountability, and mindset shifts you need to finally break free from yo-yo dieting and reach your goals for good.

1:1 Coaching promotion! Apply through 3/31/25 and receive ONE free month of coaching when you sign up for 6 months. Receive TWO free months of coaching when you sign up for 12 months. Apply Here.

The SweatSimple Podcast Show Notes:

https://www.sweatsimpleco.com/post/the-fastest-way-to-fat-loss

Struggling with nighttime snacking or craving sweets after dinner? You’re not alone!

In this episode, I break down why you reach for a treat at night, how to stop emotional eating, and the simple strategy to break the habit—without relying on willpower. Tune in to learn how to curb cravings, change your eating habits, and build healthier routines that align with your goals.

For More Free Education or to apply for 1:1 coaching

The SweatSimple Podcast Show Notes: https://www.sweatsimpleco.com/post/how-to-break-the-nightly-snacking-habit-and-stop-overeating-at-night