If you’ve ever been told to “skip breakfast before Thanksgiving” or “earn your pie with a workout,” this one’s for you. Those diet rules sound smart — but they actually backfire.

In this episode, Dr. Stacy dives into five common holiday food rules that are keeping you stuck in the overeating–guilt–restart cycle and shows you what to do instead. You’ll learn how to enjoy your favorite foods, keep your energy steady, and avoid the “I’ll start again in January” mindset.

She covers:
 ✨ Why skipping meals makes you overeat later
 ✨ How to move because it feels good — not as punishment
 ✨ The smart way to enjoy dessert without guilt
 ✨ How to stop cleaning your plate out of habit
 ✨ Why “holiday weight gain is inevitable” is a total myth

You’ll leave this episode knowing how to enjoy the season, feel good in your body, and stay consistent — no food guilt required.

Listen now to drop the diet drama and keep the joy this holiday season!

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

It’s the season of mashed potatoes, pie, and stretchy pants—but what if you could enjoy all your favorite holiday foods without the crash or the guilt? In this episode, Dr. Stacy shares her practical, no-nonsense guide to building a balanced holiday plate that keeps your energy steady and your mindset strong.

You’ll learn how to beat the “I’ll start in January” cycle, calm the scarcity mindset that leads to overeating, and make simple food swaps that actually taste amazing. Plus, she shares her favorite leftover strategy for stress-free meals later (yes, turkey + roasted veggie soup is a thing!).

In this episode, you’ll discover:
✨ Why holiday meals trigger the “last chance” or scarcity mindset
🍗 The power of starting with protein (especially if you’re on a GLP-1)
🥦 How to add real color and fiber to balance your plate
🥔 Why choosing what you love most leads to better satisfaction
🧁 Smart dessert strategies that let you enjoy without overdoing it
🥡 How to pack “balanced freezer plates” and turn leftovers into healthy future meals

Holidays are meant for joy, not guilt. Build your plate with intention, enjoy every bite, and wake up feeling proud—not puffy.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Fall is here — and so are all the cozy, carb-filled comfort foods. 🍂 But here’s the thing: comfort food shouldn’t leave you bloated, brain-fogged, and ready for a nap. In this episode, Dr. Stacy shares how to enjoy all your fall favorites — soups, casseroles, pumpkin spice, and more — without sending your blood sugar (or your goals) off the rails.

You’ll learn:
✅ The best fall comfort foods that actually fuel you (not flatten you)
✅ Smart swaps for casseroles, sides, and pumpkin spice treats
✅ Cozy, no-sugar mocktail ideas to sip all season
✅ How to balance your plate for comfort and energy
✅ Simple, non-food rituals to bring real comfort into your life

Because fall comfort food should make you feel comforted — not crashed.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Football season is here — and so are the wings, dips, chips, and drinks that can throw your weekend completely off track. But what if you could enjoy all the fun without the Monday regret?

In this episode, Dr. Stacy shares her favorite real-world strategies for staying mindful during tailgates and football parties — no food guilt required. You’ll learn how to plan ahead, eat with intention, and still enjoy your favorites without feeling stuffed, bloated, or “off-plan.”

👉 Inside this episode:

🏈 The pre-game strategy that keeps you from diving headfirst into the snack table

🥗 Why it’s totally okay (and smart!) to bring your own dish — no one’s judging

🍻 Drink hacks that let you blend in without overdoing it (plus a GLP-1 caution about alcohol)

💡 Mindset reframes: it’s about friends and football, not food

🍲 Quick, high-protein recipes for dips and chili that keep you satisfied all day

🔁 How to bounce back fast if you overdo it — no shame spiral required

Whether you’re watching from the couch or tailgating in the stadium lot, this episode will help you enjoy game day without the guilt — and wake up Monday feeling good in your body.

Listen now and score your healthiest football season yet! 🏆

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Halloween doesn’t have to mean a week-long sugar hangover. In this fun and practical episode, Dr. Stacy shares real-life strategies for keeping Halloween magical—without letting candy take over your house (or your appetite).

You’ll learn:

🍭 Smart swaps for what to hand out that kids actually love (and won’t get your house toilet-papered)

🎒 Creative ways to handle the post–trick-or-treat candy avalanche

💰 How to make candy “buy-backs,” trades, and swaps fun instead of restrictive

🧠 A simple “Pause + Portion” method for grown-ups who find themselves raiding the candy stash

🥚 The ultimate November 1st reset plan—so everyone in the house bounces back fast

This episode is part parenting hacks, part mindset reset—and 100% doable. Because Halloween should be about the memories, not the sugar crash.

✨ Listen now to learn how to celebrate, enjoy, and still stay on track—no guilt required.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Ever feel like it’s way harder to restart a habit than it was to begin in the first place? You’re not alone — and it’s not because you “aren’t motivated.” The real issue is momentum.

In this episode of Weight Loss Made Simple, Dr. Stacy Heimburger breaks down why restarting feels so heavy and how to make it easier with brain-friendly strategies that actually work.

You’ll learn:
 ✅ Why your brain resists restarting (hint: it loves the status quo)
 ✅ The power of the “never miss twice” rule
 ✅ Tiny hacks to lower friction and make habits effortless
 ✅ Why fresh starts beat trying to “go back”
 ✅ Simple ways to reset your environment so your habits stick

Whether it’s walking, journaling, or drinking more water, this episode will help you get back on track without shame, stress, or starting over from scratch.

✨ Ready for your reset? Press play and let’s get your momentum rolling again.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

You’re not always eating because you’re hungry. More often than not, you’re eating because your brain is looking for a break from a feeling. In this episode of Weight Loss Made Simple, Dr. Stacy breaks down the five most common emotions that trigger emotional eating — and what you can do instead.

We’ll cover:

• 😐 Boredom — why wandering into the pantry isn’t about hunger
• 😰 Stress & Anxiety — how cortisol ramps up cravings and what to do to calm your nervous system
• 💤 Exhaustion — why “bed, not bread” is the real fix for fatigue
• 😔 Loneliness — how food pretends to comfort, but connection actually heals
• 😠 Frustration/Overwhelm — why eating feels like hitting pause, and how to take one small step forward instead

You’ll hear the exact thoughts your brain uses to justify emotional eating — like “I deserve this” or “I just need a break” — and learn how to break the cycle with healthier strategies.

✨ Big takeaway: Food only fixes hunger. When you can name the feeling, you reclaim the power.

👉 Want to dive deeper? Grab access to my End Emotional Eating Vault www.sugarfreemd.com/vault — 14 powerful mindset-shifting lessons designed to help you stop emotional eating for good.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Fall is the perfect season for a reset — cooler weather, cozy vibes, and a natural rhythm shift that makes it easier to recommit to healthy habits. That’s exactly why I created the Pumpkin Challenge Bootcamp — a fun, 31-day challenge to help you reset your routines before the holidays hit.

Inside this episode, I break down exactly how the Pumpkin Challenge works, why short seasonal resets are so effective, and how you can join us (yes, even if you’re starting late!).

Here’s what the Pumpkin Challenge includes for 31 days in October:
 ✔️ 31 minutes of movement daily (your choice: walk, run, dance, lift — it all counts)
 ✔️ 62 oz of water (hydration = energy + fewer cravings)
 ✔️ 1 daily gratitude (because mindset matters as much as meals)
 ✔️ 3 meals planned each week + 1 weekly 5K (progress, not perfection)
 ✔️ Daily check-ins + accountability in our private Facebook group
 ✔️ Fun prizes + pumpkin swag, coaching calls, medals, and more 🏆

✨ Whether you want to drop a few pounds (aka “drop a pumpkin”), build stronger habits, or just feel more energized this fall, this challenge is designed to set you up for success heading into the holiday season.

👉 It’s not too late to join!
 Sign up now at www.sugarfreemd.com/pumpkin2025 and grab your tracker + group access.

Let’s do this together — one pumpkin-spiced day at a time. 🎃

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

If diets are all about rules, Food Freedom is all about shifts — and fall is the perfect time to practice them. 🍂

In this episode, Dr. Stacy shares three powerful Food Freedom shifts that will help you feel more in control around food this season (without waiting until January to “start over”):

✨ Shift 1: From Willpower → to Understanding Your Brain + Hormones
 Learn how hunger hormones like ghrelin, leptin, and insulin affect cravings, why sugar and lack of sleep throw them off, and how to work with your body instead of blaming willpower.

✨ Shift 2: From Restriction → to Abundance with Structure
 Why planning is the secret weapon of structure, and how to enjoy your favorite fall foods without falling into chaos.

✨ Shift 3: From All-or-Nothing → to Consistency + Compassion
 How to bounce back faster, stop “starting over Monday,” and build true long-term resilience.

Fall is the season of football games, tailgates, Halloween candy, and pumpkin spice everything — which means it’s also the season when old diet rules sneak back in. These three shifts will give you the freedom and flexibility to enjoy the season and keep your momentum going.

🎃 And don’t miss the teaser for my Drop a Pumpkin Challenge — a fun way to build playful accountability, jump-start consistency, and set yourself up for success before the holidays.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

In this milestone 100th episode, Stacy Heimburger reflects on her journey from struggling with weight and self-confidence to discovering the power of mindset and coaching. She emphasizes the importance of self-talk and introduces her comprehensive Food Freedom Plan, which integrates nutrition, mindset, and emotional support, particularly for women navigating hormonal changes. The episode serves as both a celebration of progress and a roadmap for future growth in health and wellness.

Here’s what you’ll hear inside today’s show:

✨ My Story Then – From people-pleasing perfectionist to exhausted mom and physician struggling with 90 extra pounds. Why diets and punishment never worked, and what finally shifted.

✨ What I’ve Learned Now – Why weight loss is not just about food. The role of self-talk, mindset, and identity shifts. How GLP-1 medications help with hunger, but why habits and thought work are still the keys to long-term success.

✨ Where We’re Going Next – The vision for the next 100 episodes and the launch of The Food Freedom Plan™ — a comprehensive approach to nutrition, mindset, GLP-1 support, emotional eating, hormones, and movement.

By the end of this episode, you’ll see that lasting weight loss isn’t about following stricter rules. It’s about building freedom — freedom from shame, from constant food noise, and from feeling “bad” at all the roles in your life.

👉 If this podcast has ever helped you, please share it with a friend or DM me and let me know what it’s meant to you. Your support means everything!

🔗 Related Resource: End Emotional Eating: The Vault  https://www.sugarfreemd.com/vault

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.