0:00 - The struggle to stay on track with weight loss goals when life gets hectic

1:56 - Why planning meals saves time, reduces stress, and helps you make better choices

6:13 - How to prepare meals based on your weekly schedule and busy days

7:13 - Adjusting meal plans to match your health goals and unique metabolic needs

8:38 - Why a detailed shopping list is key to sticking to your meal plan

10:37 - How to cut down on food waste and get the most out of your ingredients

13:22 - Quick, balanced lunch ideas using leftovers and easy prep

15:13 - Simple strategies to make weight loss easier and more sustainable

15:50 - What "Reignite Your Metabolism" eBook is and how it can help you with your weight loss goals

17:50 - How to reach out for personalised advice and support

Don't you just hate deciding what's for dinner when you're already exhausted?

It's 6 PM. You're drained from back-to-back meetings, the school run, and just...everything. You stare at your open fridge, hoping for inspiration to strike, but instead find yourself scrolling through takeout apps. Again. 

And the worst part? 

That familiar wave of guilt washes over you as you think about those groceries in your fridge—the ones you bought on Sunday with such good intentions, promising yourself that this week would be different.

What if I told you the most successful women I work with aren't necessarily the ones with the most time or willpower? They've just mastered something most of us overlook: turning meal planning from another overwhelming task into their secret weapon against busy-day burnout.

In this episode, I'm sharing the exact strategy that's helping women just like you take control of their evenings again. Because the truth is, you don't need more willpower. You just need a system that works as hard as you do.

→ Ready to stop letting exhaustion hijack your healthy eating plans? Hit play now.

Want to take it further? Get my complete blueprint for sustainable weight loss after 40 in "Reignite Your Metabolism,"—including a practical 7-day kickstart plan to help you get started right away. 

→ Use code NOW40 for 50% off at LouiseDigbyNutrition.com/ebook40

0:00 - Celebrating 100 episodes and the mission behind the podcast

2:36 - Why calories aren’t the key to weight loss and metabolism

4:26 - How to prevent and reverse a sluggish metabolism

8:01 - Yiota’s inspiring transformation with the Nourish Method

14:09 - Maria’s journey from fatigue to vitality

18:36 - Start feeling incredible again by grabbing the ebook at bit.ly/reignite40

It’s hard to believe we’ve reached this incredible milestone! 100 episodes of challenging the norm, sharing stories, and helping women over 40 reclaim their health and confidence.

In this special episode, we’re taking a walk down memory lane, revisiting some of our most powerful highlights—the moments that resonated deeply, sparked transformation, and proved what’s possible when you embrace a more sustainable approach to health.

Whether you’ve been here since the beginning or you’re just tuning in now, this episode is packed with the insights and lessons that have made this journey so impactful.

And if you’d like a greater understanding of some of the best lessons I’ve shared throughout this podcast, I’ve put them all together in an eBook just for you. It’s your go-to guide for reclaiming your health, confidence, and vitality. Grab it now at bit.ly/reignite40.

0:00 - Episode start

1:19 - Introduction of today’s guest, Maria

2:47 - Maria discusses her struggles with low energy levels and how they affect her daily life

4:32 - How she felt when doctors told her everything was normal despite her persistent health issues

6:08 - Chronic headaches and their impact on family and work life

9:08 - Struggles with weight gain despite eating healthily

10:44 - How she found the program, her initial skepticism, and what convinced her to try it

12:49 - The early improvements she noticed after starting the program

15:00 - The shift from feeling drained by 5 PM to enjoying longer, more productive days

16:23 - Changes she made to her diet and self-care that had the biggest impact

22:40 - Adapting the program for a busy family lifestyle

25:08 - Reaching weight goals and the broader health benefits

28:17 - Advice for listeners feeling stuck or unsure about starting their own journey

30:18 - Final reflections and the holistic value of the program

Imagine waking up after a full night’s sleep… and still feeling like you haven’t rested at all.

Add in pounding headaches that last for days, and a scale that just won’t budge no matter how healthy you eat.

For Maria, this wasn’t just a bad week—it was her life. A busy mom juggling work, kids, and the constant weight of exhaustion, she knew something had to change. But every doctor’s visit brought the same answer: “Everything looks normal.”

In this episode, Maria shares how she refused to settle for feeling “just fine” and took back control of her health. You’ll hear how she broke free from the cycle of fatigue, pain, and frustration with simple, sustainable changes that fit into her packed schedule.

If you’ve been struggling with similar challenges and wondering if there’s a better way, this episode will give you the hope and practical tips you need to get started.

→ Ready to feel like yourself again? Listen now for the inspiration you need to start your own transformation.

→ Want more support? Book a call with us here: [link]

0:00 - Meet Erin Washington, health advocate, author, and podcast host

0:34 - How Erin's struggles with eating disorders and body image led her to become a health advocate

3:30 - Why doing "everything right" can often lead to frustration, starvation, and a lack of results

7:20 - How over-exercising, starvation mode, and a lack of proper nutrition sabotage metabolism

8:46 - Erin shares how she overcame resistance and learnt to trust the process of eating more and exercising less

11:23 - Why understanding your macros is a helpful, non-obsessive way to recalibrate your eating habits

17:24 - How removing food restrictions and guilt can foster a healthier relationship with eating

19:55 - The benefits of eliminating guilt-driven eating and embracing mindful indulgence

21:52 - Steps for women to start rethinking their approach to diet and exercise

25:12 - How lifting weights helps replace fat with muscle, supports metabolism, and benefits overall health

27:21 - Why even those who exercise infrequently can benefit from prioritising strength training over cardio

30:26 - What women need to know about stress and health

32:49 - How reducing screen time and focusing on mindfulness can improve your ability to listen to your body

38:22 - Where to follow Erin and explore her books, podcast, and nonprofit work

What if everything you thought about losing weight was wrong?

You’ve cut calories, upped your workouts, and followed every “expert” tip you could find. But instead of seeing results, you feel stuck, frustrated, and drained.

What if the solution isn’t about pushing harder—but doing less?

In this episode, I sat down with Erin Washington, author of Squats and Margaritas, to unpack a completely different approach to health and weight loss. Erin’s story will challenge everything you thought you knew about fitness, food, and what it takes to truly feel good in your own skin.

We’re diving into ideas that might sound counterintuitive but could be exactly what you need to hear. If you’re ready to rethink the rules and find a way to feel stronger, healthier, and more balanced without the burnout, this episode is for you.

But there’s more. You don’t have to fight against your body anymore. True, lasting weight loss starts when you understand your body’s needs. That’s why I created my eBook, Reignite Your Metabolism.

👉 Get your copy now: bit.ly/reignite40

Inside, you’ll find the tools to rebuild your metabolism, embrace a healthier approach, and finally feel at peace with your body. 

You indulged, you celebrated—and now you’re thinking about a reset.

The New Year feels like the perfect time for a fresh start, but do detoxes really work? Or are they just clever marketing gimmicks that promise results but leave you feeling worse?

In this episode, we dig into what it really takes to feel your best after the holidays. From understanding how your body naturally detoxifies to exploring smarter, simpler ways to reset, we’re cutting through the noise and giving you practical steps to start 2025 off strong.

If you’ve ever wondered whether extreme diets or detoxes are worth the hype—or if there’s a better way—this episode is for you. 

Start the new year feeling confident, energised, and ready to take on your goals without falling for the detox myths. Listen now and join the 6 January Masterclass at bit.ly/fthemenobelly.

0:00 - Kicking off with holiday reflections and the detox debate

3:46 - Why January can feel overwhelming and how to reset effectively

5:52 - Debunking detox trends and exploring smarter ways to reset without harming your metabolism or hormone balance

8:27 - The body's natural detox process, the role of the liver, and why extreme diets often backfire

9:55 - The hidden dangers of releasing stored toxins during rapid weight loss

11:50 - Healthy ways to reset after indulgence, starting with hydration

13:59 - The importance of whole, unprocessed foods for recovery and bone health

14:30 - Incorporating gentle movement to support detox 

14:58 - Why quality sleep is critical for recovery and hormone balance

15:41 - Why waiting until 1 January delays progress, and simple actions you can take today to feel better immediately

16:47 - Tips for navigating New Year’s Eve with balance and mindful indulgence

19:42 - Avoiding the all-or-nothing mindset and focusing on small, consistent actions that lead to lasting progress

23:01 - Invitation to the 6 January masterclass on overcoming frustration and guilt around health goals

Saying no to holiday treats is hard enough. Then comes the persistent family and friends saying, “Just one bite won’t hurt!”—and suddenly, sticking to your goals feels impossible.

You’ve worked hard to make progress this year. The thought of undoing it all over a few weeks of overindulgence is frustrating, but navigating the holidays without guilt or awkwardness doesn’t have to be so overwhelming.

In this episode, I’ll walk you through:

• How to handle food pushers with confidence
• Ways to enjoy your favourite holiday foods without losing control
• Practical tips for setting boundaries that feel natural and guilt-free

If you’re ready to take control of your health and start 2025 feeling strong and confident, don’t wait—sign up for my January 6th masterclass here: bit.ly/fthemenobelly.

0:00 - How to enjoy celebrations while respecting your boundaries without guilt

4:40 - Shifting the holiday focus from food to connection and memories

7:39 - How to savour treats without overindulging

9:00 - It’s okay to go for seconds! Practicing mindful eating, recognising fullness cues, and avoiding overindulgence

11:18 - How to decline extra servings or drinks with kindness, gratitude, and humour

14:36 - Dealing with well-meaning but insistent individuals who encourage overeating

15:39 - Setting boundaries to stay present and enjoy the moment guilt-free

17:27 - Why letting go of guilt about indulgences benefits you and others

19:39 - How saying no protects your well-being and aligns with your health goals

20:36 - Kickstart your health goals with a sustainable plan to lose belly fat and build lifelong habits by joining my masterclass

Want to lose 3 inches around your belly before 2025?

Yiota, a client of the Nourish Method, did it in just 7 days. Her results were impressive, and they all started with a few simple changes.

In this episode, we’re sharing the exact steps she took to break free from bloating, feel more energised, and finally get the good night’s sleep she’d been missing for years.

Curious about what she did? Tune in now to find out!

If you’re ready to take control of your weight and feel better than you have in years, book a call with us today at http://bit.ly/tmpbreakthrough Why wait until the New Year to feel great in your own skin?

0:00 - Episode start

2:20 - How Yiota, a client from the Nourish Method, lost three inches around her belly in just seven days

2:50 - Why hydration is key to losing inches fast

7:42 - Simple ways to move more and boost your metabolism

11:05 - Why this episode is your path to real results

12:54 - How eliminating grains can reduce bloating and inflammation

14:51 - The importance of gut health for weight loss

19:32 - Why cutting calories and exercising more isn’t enough, especially for women over 40, and why a strategic, personalised approach is necessary

20:46 - Take the first step toward lasting weight loss by booking a call with me

Why do the holidays make it so hard to stick to your weight goals?

The season of joy can also feel like the season of stress. With holiday parties, endless to-do lists, and tempting treats everywhere, staying on track with your health can feel impossible. Add in the demands of family, work, and social commitments, and it’s no wonder so many of us feel like we’re starting over every January.

But what if it didn’t have to be this way?

This episode is packed with ideas to help you manage indulgences, stay mindful amidst the chaos, and feel confident heading into the New Year. You’ll walk away with tips that make it easier to enjoy the season without guilt or giving up on your goals.

→ Listen now and get the tools to thrive during the holidays!

→ Ready to stay on track this season? Book a call with us here: bit.ly/tmpbreakthrough  

0:00 - Episode start

1:51 - The challenges of holiday stress, indulgences, and hormonal changes

2:34 - Why "waiting until January" might set you back and the benefits of starting now

5:09 - How holiday habits can worsen hormonal symptoms and make changes harder

6:49 - Simple strategies to navigate the holiday season

9:35 - The importance of mindful eating 

11:21 - Eating what you love (and skipping what you don’t)

12:53 - Using small plates and focusing on nutrient-rich foods

15:36 - Staying hydrated and managing alcohol during the holidays

19:35 - Emotional well-being and avoiding guilt over indulgences

23:28 - Setting realistic expectations for the holidays

25:18 - Enjoying the moment and building meaningful connections

27:33 - Smart food choices at buffets and holiday meals

31:17 - Prioritise yourself this holiday season by booking a call with us

What if your cravings are your body’s way of asking for help?

You’re cutting calories, sticking to your workouts, and doing everything right. But instead of feeling better, you’re drained, irritable, and can’t seem to shake those cravings.

What if the problem isn’t eating too much—but not getting enough of what your body truly needs?

Join me as we uncover the surprising role nutrient deficiencies play in your health, energy, and weight loss journey. This episode could be the key to understanding what your body’s been trying to tell you all along.

→ Listen now to start making real progress!

→ Ready to go deeper? Grab my eBook, Reignite Your Metabolism, for 50% off and discover the exact steps to take back control of your energy, cravings, and weight loss.https://www.louisedigbynutrition.com/ebook40 

→ Already have the eBook but need extra guidance? Book a call with us here, and let’s create a plan tailored to your unique needs.https://link.flowi.io/widget/bookings/nourish-breakthrough 

0:00 - Understanding the role of key nutrients in metabolism and mood

3:20 - How metabolism changes after age 30

4:53 - Common pitfalls of cutting calories incorrectly

6:54 - The importance of protein for metabolism and muscle health

9:27 - What are essential nutrients, and why do they matter?

11:26 - Vitamin D’s importance for energy, inflammation, and bone health

13:00 - Magnesium’s role in metabolism, muscle function, and stress

14:17 - Iron’s function in oxygen transport and tips for balancing levels

16:09 - Omega-3’s benefits for reducing inflammation and supporting health

18:29 - Magnesium’s role in converting food into energy and muscle recovery

20:10 - Tips for increasing magnesium intake through diet and lifestyle

21:54 - Forms of magnesium supplements and how to choose the right one

23:11 - Signs of magnesium deficiency to watch out for

24:45 - Vitamin D’s role in insulin regulation, metabolism, and strong bones

27:18 - Recommended doses of vitamin D and the importance of testing levels

30:51 - Personalising your health journey and key takeaways from this episode

What happens when persistent bloating takes over your life—so much so that you constantly looked and felt pregnant? For Yiota, it meant years of discomfort, countless tests, and feeling like she was running in circles. After battling through perimenopause, food intolerances, and a negative relationship with eating, she found herself at a breaking point—both physically and emotionally.

Yiota shares her story with raw honesty, taking us through her struggles and the steps she took to turn things around. Her journey highlights the importance of perseverance, self-awareness, and finding a tailored approach to health.

–Topics Covered–

• 00:00 - Episode Start
• 00:21 - Getting to Know Yiota
• 01:41 - The Start of Perimenopause and Living with Its Symptoms
• 05:32 - The Vega Test and Its Impact on Diet
• 07:49 - Struggles with a Negative Relationship with Food
• 10:58 - Hitting Rock Bottom
• 13:41 - How The Nourish Method Transformed Her Life
• 19:53 - Yiota’s Ultimate Goal
• 22:23 - Realizations and Steps You Too Can Take

Struggling with bloating or food intolerances? It’s time to get to the root cause and find real relief. Book a call with me today, and let’s discuss your symptoms and the next steps to help you feel like yourself again. Click this link to get started. → bit.ly/tmpbreakthrough