Half Size Me

In Episode 765 of the Half Size Me podcast, Heather talks about "shoulds" and why they are actually keeping you OUT of your calorie deficit. Plus, she covers: how to identify which foods in your day are worth the calories, why removing your favorite treats often leads to more sabotage, how satisfaction drives long-term diet compliance, and more!   🌟 THANK YOU TO OUR SPONSOR! Support for today's episode comes from PlayPodcast, a free podcast player you can use on any device in your browser. You can listen to episodes from your favorite hosts. You do not need an account, an app, or to d...

In Episode 764 of the Half Size Me podcast, Heather talks with Karina, who opens up about decades of binge eating that began after a difficult divorce.

Watch this episode on YouTube HERE: https://youtu.be/8fWU0c4enY4   In Episode 763 of the Half Size Me show, Heather tackles member questions, covering everything from perfectionism and honesty around tracking food. She also talks about: How to use a paper-pencil food journal without letting it trigger old habits; High-protein, purse-friendly snack ideas; Why your body's timeline for releasing weight isn't fully in your control and what is; And more!   Music used in this episode:   "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/   "Bright Wish" Kevin MacLeod (incompetech.com) Lice...

Watch this episode on YouTube HERE: https://youtu.be/K-WSpCRzNgo In Episode 762 of the Half Size Me show, Heather breaks down one of the biggest reasons people fall off track with healthy habits: they think quality has to stay the same every single time. Heather also talks about: Why "all or nothing" thinking destroys consistency with healthy habits. The "bare bones minimum" method for food journaling, even when life is chaotic. How to keep a habit alive during vacations, emergencies, or hospital stays. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons...

Watch this episode on YouTube HERE: https://youtu.be/PcuK3BtiREY In Episode 761 of the Half Size Me Show, Heather talks with Anne Marie about finding a less judgmental way to manage health goals. They also chat about: How to make weight loss work with an unpredictable work schedule. How the Paper Pencil Journal creates space for honest weekly reflection. How to plan for restaurants, book club dinners, and late-night meals without guilt. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish"...

Watch this episode on YouTube HERE: https://youtu.be/ARRRPh6SSao In Episode 760 of the Half Size Me Show, Heather talks with Karen about using the Paper Pencil Journal to audit her habits and finally understand why her weight loss had been moving so slowly. They also chat about: Why weekends may need more structure, not more willpower. How small changes can speed up slow weight loss progress. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed...

Watch this episode on YouTube HERE: https://youtu.be/REXeZph1OoE In Episode 759 of the Half Size Me Show, Heather talks with Martha about how to improve her calorie and habit tracking. They also chat about:  Why calorie tracking can become mentally exhausting when it runs your day. Why a small weight gain can sometimes be part of learning your real habits. How to move toward a calorie deficit without rushing or rebelling. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" K...

Watch this episode on YouTube HERE: https://youtu.be/_dmXYtZi1Dk In Episode 758 of the Half Size Me Show, Heather talks with Jamie about starting again, rebuilding habits after the pandemic, planning for travel, and using the Paper Pencil Journal to stop hiding from the foods that keep showing up. They also chat about: Why trying to “get back” to your old habits may not work when your life has changed. How portioning snacks can make trigger foods easier to manage. Why planning realistic choices can work better than pretending cravings won’t happen. And more! Music used in this episode...

Watch this episode on YouTube HERE: https://youtu.be/kSHBkdnRNEw In Episode 757 of the Half Size Me Show, Heather talks with Nancy about using the Paper Pencil Journal to plan better, stay accountable, reduce overeating, and support her health after major life changes. They also chat about:  Why having a written food plan can reduce mental chatter around eating.  Why “healthy foods” can still lead to overeating when portions are unclear.  How accountability and community support can help you stay consistent. And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License...

Watch this episode on YouTube HERE: https://youtu.be/yItsQ9muXaY In Episode 756 of the Half Size Me Show, Heather talks with Dawn about using the Paper & Pencil Journal more effectively. They also chat about: Learning from food patterns. Building a weight loss plan that helps reduce overeating without becoming obsessive. How to handle weekends without “winging it.” And more! Music used in this episode: "Montauk Point" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4.0/ "Bright Wish" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 4.0 License http://creativecommons.org/licenses/by/4...

Watch this episode on YouTube HERE: https://youtu.be/d3nusmdTY9I In Episode 755 of the Half Size Me Show, Heather talks with Shana about emotional eating, perfectionism, fertility-related weight loss pressure, and how to become more consistent. They also chat about: Why perfectionism can keep you stuck in the same weight loss cycle. How emotional eating often becomes tied to stress, comfort, and reward. Why your food plan should include what you actually eat—not just what you wish you ate. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your wei...

Watch this episode on YouTube HERE: https://youtu.be/sCE_Edz97c0 In Episode 754 of the Half Size Me Show, Heather talks with Tammy about weight maintenance, lower-brain chatter, and impulse food decisions.They also chat about: How to decide whether to lose the last 10 pounds or maintain. Why weight-loss goals need a finish line. Why maintenance breaks are an important part of sustainable weight loss. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to Half Size Me Podcast Premium, you will get: --Access t...

Watch this episode on YouTube HERE: https://youtu.be/M5lOgFEs7yw In Episode 753 of the Half Size Me Show, Heather shares a Q&A session and talks through the details of using a paper and pencil journal to track food. She also covers: How to handle parties, potlucks, and social meals without triggering a binge afterward. How to move from maintenance back into a calorie deficit without over-restricting. How to manage emotional eating urges with a simple 10-minute timeout. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss...

Watch this episode on YouTube HERE: https://youtu.be/roCte2kK4Qw In Episode 752 of the Half Size Me Show, Heather talks with Catherine about losing weight through a very structured liquid diet, regaining the weight, and feeling overwhelmed by what to do next. They chat about: Why a diet can “work” for weight loss but fail to teach maintenance skills. How to rebuild after weight regain without shame or panic. Why structure matters, and how to create it with real food. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weig...

In Episode 751 of the Half Size Me Show, Heather talks with Al about her weight gain through perimenopause and menopause, emotional eating, and the difficulties of trying to rely on willpower. They also chat about: Setting up her home environment to support her goals. Using weight-loss medications and plans for sustainability. Handling sugar cravings. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 740+ episode archive --Access weekly episodes a day EARLY --Access t...

Watch this episode on YouTube HERE: https://youtu.be/pB3BcSMQCmc In Episode 750 of the Half Size Me Show, Heather answers Half Size Academy member questions about weight loss mindset, binge eating, calorie levels, strength training, GLP-1 medications, and what to do when your plan falls apart. CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 740+ episode archive --Access weekly episodes a day EARLY --Access to EXCLUSIVE, subscriber-only series including the Coaching Jackie, Coaching K...

Watch this episode on YouTube HERE: https://youtu.be/GzI_pedGiQ0 In Episode 749 of the Half Size Me Show, Heather talks with Stephanie about her experience navigating menopausal symptoms, becoming an empty nester, and struggling with consistency. They also chat about: Why menopause can make weight loss feel different physically and mentally. The connection between emotional overwhelm, life transitions, and eating patterns. Why understanding your real behaviors matters more than chasing another diet plan. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to Half S...

Watch this episode on YouTube HERE: https://youtu.be/B7Oo4CBXjuQ In Episode 748 of the Half Size Me Show, Heather talks with Sarah about decision fatigue, habit burnout, exercise consistency, and the all-or-nothing mindset that can make sustainable weight loss feel exhausting. They also chat about: Why all-or-nothing thinking can sabotage weight loss and fitness goals How to create realistic minimum habits that actually fit your life A simpler approach to strength training consistency And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to H...

Watch this episode on YouTube HERE: https://youtu.be/SoMk1nXOWsY In Episode 747 of the Half Size Me Show, Heather works with Monica to uncover why weight loss can stall, especially during perimenopause. They also chat about: How defining success for your starting point leads to sustainable progress. How small tracking errors can quietly keep you stuck. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 740+ episode archive --Access weekly episodes EARLY ...

Watch this episode on YouTube HERE: https://youtu.be/8lfCcjlzmx0 In Episode 746 of the Half Size Me Show, Heather shares an AMA session for podcast premium subscribers. Heather answers real questions about cravings, mindset, and the ongoing battle between your “higher brain” and “lower brain.” They also chat about: The truth about food rules vs. flexible dieting. Why your brain resists change (and how to work with it). How to stop the binge → guilt → repeat cycle. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscriber to Half Size...

Watch this episode on YouTube HERE: https://youtu.be/_75RKAikFsY In Episode 745 of the Half Size Me Show, Heather talks with Allison about how she navigated decades of depression, medication, and weight gain—and ultimately lost 70 pounds while improving both her physical and mental health. They also chat about:  How depression and weight gain are deeply connected. Why structure and routine are critical for success. Why it’s NEVER too late to start your weight loss journey. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subscr...

Watch this episode on YouTube HERE: https://youtu.be/-3eMoampkZc In Episode 744 of the Half Size Me Show, Heather talks with Val, a busy mom and teacher who has the knowledge, the habits, and the motivation, but still struggles with follow-through, tracking, and consistency. They also chat about: The real reason tracking feels so hard to stick with. How your “lower brain” creates resistance and excuses. A practical way to plan meals when life gets unpredictable. And more! CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey! As a subsc...

Watch this episode on YouTube HERE: https://youtu.be/gmx6LIg2epA In Episode 743 of the Half Size Me Show, Heather reconnects with Amanda one year after giving her a surprising challenge: to stop focusing on weight loss and focus ONLY on maintenance. They chat about the past year, plus: Why focusing on weight maintenance can unlock lasting weight loss How Amanda broke the cycle of losing and regaining 100+ pounds How to shift from obsession to sustainable habits Why exercise alone isn’t the answer (and how to reframe it) And more! Subscribe to Half Size Me Podcast Premium for ac...

Watch this episode on YouTube HERE: https://youtu.be/DQGxl9f4VL0 In Episode 742 of the Half Size Me Show, Heather talks with Sam about being caught in the classic on-again, off-again diet cycle: she'd stick to her plan for a week, see the scale go up, get frustrated, and eat more out of frustration. They also chat about: The power of pre-logging food you might eat. How to handle unplanned events and parties without derailing progress. Using weekly average weight vs. daily weigh-ins to avoid frustration. And more! Subscribe to Half Size Me Podcast Premium for access to our...

Watch this episode on YouTube HERE: https://youtu.be/nigpKYmrP4U In Episode 741 of the Half Size Me Show, Heather talks with Lily, who lost 65 pounds, reversed her diabetes, brought her liver enzymes back to normal — and did it all with a beginner's mindset and zero expectation of perfection. They also chat about: Moving past binge eating without shame or restriction. Choosing your hard: tracking food vs. feeling uncomfortable in your body. Finding joy in the process instead of treating it like a chore. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of...

Watch this episode on YouTube HERE: https://youtu.be/A-yqCfJlTgA In Episode 740 of the Half Size Me Show, Heather talks with Miryam about how her pattern of skipping meals early in the day was leading to desperate, compensatory eating later. They also chat about The biology of compensatory hunger (it's not just willpower!). How to eat more protein early in the day to prevent afternoon crashes. The fire alarm analogy: understanding the prerecorded voice in your head. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a...

Watch this episode on YouTube HERE: https://youtu.be/d9V9s1aT61o In Episode 739 of the Half Size Me Show, Heather talks with Samantha about her struggle with external stressors, unpredictable schedules, and emotional eating. They also chat about: practical strategies for dinners and dessert protecting her weight-loss goals reclaiming control over what she eats and more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 650+ episode archive --Access weekly episodes a d...

Watch the video version of this podcast here: https://youtu.be/E2F0v8tM7ls I used to spend over $2,000 a month on groceries for my family of five and we were STILL going over budget. Now I spend $1,200 and stick to it every single month. That's a 40% reduction, or $800 in savings every month! And I'm doing it without extreme couponing, without buying ten newspapers every Sunday, and without rushing from store to store at 5am. If your grocery bill has been creeping up and you feel like you can't control it, this video is for you. Sign up...

Watch this episode on YouTube HERE: https://youtu.be/xVQpc4ri_og In episode 738 of the Half Size Me Show, Heather talks with Ashley about how she was struggling to break the cycle of the problematic thinking and the stories we tell ourselves. Plus, they chat about: the line between questioning yourself and forcing yourself how hearing other people's stories help how to take action and more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to t...

Watch this episode on YouTube HERE: https://youtu.be/7641w5dIaKQ In Episode 737 of the Half Size Me Show, Heather talks with Kelly about how although she has been maintaining her weight successfully, she was still managing a lot of stress and anxiety. They chat about how From Sabotage to Success helped her find peace, as well as: stress-fueled eating triggers why your lower brain can be problematic and more! Sign up for From Sabotage to Success here: halfsizeme.com/success Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! ...

Learn more and sign up at halfsizeme.com/success. If you've ever felt like your own mind is working against you — like Eleanor, who couldn't quiet her thoughts first thing in the morning, or Monica, who kept falling into the comparison trap — this workshop was made for you. From Sabotage to Success is a 6-week small group intensive that gets to the root of self-sabotage. Registration closes March 25th and we won't run this again until 2027.

Watch this episode on YouTube HERE: https://youtu.be/GSP5ib40C9w In Episode 736 of the Half Size Me Show, Heather talks with Elanor about how her lower brain created worst-case stories from the very start of her day. Plus, they chat about: Understanding the "thought funnel" (why the real trigger for emotional eating begins long before you open the fridge). How overcoming binge eating doesn't mean the lower brain quiets down. The value of hearing from multiple teachers and coaching approaches. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of...

Watch this episode on YouTube HERE: https://youtu.be/X8Oi4ADjAuI In Episode 735 of the Half Size Me Show, Heather talks with Monica about the two breakthroughs that changed everything: catching herself in the middle of a comparison spiral before it unraveled her entire day and finally understanding how some medical fears contributed to her comfort eating. Plus they chat about: GLP-1 medications. Why the lower brain creates "mind-driven hunger". And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast P...

Watch this episode on YouTube HERE: https://youtu.be/oEB41S4Vyew In Episode 734 of the Half Size Me Show, Heather talks to Brett, who maintained over 100 pounds of weight loss for years, until grief, a medical diagnosis, and a new chronic condition sent her into a spiral of emotional eating and self-defeating thoughts They also chat about:  How she finally tackled her nightly chocolate habit. How her weight has begun trending down again. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half S...

Watch this episode on YouTube HERE: https://youtu.be/xFTZrK76ivc In episode 733 of The Half Size Me™ Show, Heather talks to Kate about how overthinking, fear of making the “wrong” decision, and big life transitions—like becoming an empty nester—can drive anxiety and emotional eating. They also chat about:  Why overthinking fuels anxiety and emotional eating. How fear of wrong decisions keeps you stuck. Why progress doesn’t require perfect choices. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast Pr...

Watch this episode on YouTube HERE: https://youtu.be/hIKZi9TYt50 In episode 732 of The Half Size Me™ Show, Heather talks to HSM Academy member Julie. They chat about:  How to give herself permission to eat fun food. Why it's important to be part of a supportive community. How to sabotage her lower brain chatter. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 650+ episode archive --Access weekly episodes a day EARLY --Ac...

Watch this episode on YouTube HERE: https://youtu.be/hIKZi9TYt50 In episode 731 of The Half Size Me™ Show, Heather works with Julie on the fear of regaining weight, especially after successful weight loss with the help of medication. They chat about: Why your brain resists change—even positive change. A healthier approach to weighing and tracking progress. How to stop believing every thought your mind offers. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast Premium, you will get: --Acc...

Watch this episode on YouTube HERE: https://youtu.be/9pOd-GoIWCg In episode 730 of The Half Size Me™ Show, Heather talks to Ellie about emotional eating driven by food scarcity and fear of letting food go. They chat about: Why food scarcity thinking leads to emotional eating. How holding onto food increases obsession and stress. The dopamine loop behind “treat hunting”. And more! Subscribe to Half Size Me Podcast Premium for access to our library of HUNDREDS of hours of past episodes! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 650+ episode archive --Access weekly...

WATCH THIS EPISODE ON YOUTUBE HERE: https://youtu.be/dGhO6LV8mAM In episode 729 of the Half Size Me Show, Heather talks with Rhonda, who is navigating thyroid disease, anemia, restrictive diets, and frustration with stalled weight loss. They talk about: Why food tracking alone often fails. Mind chatter and emotional eating patterns. Shifting from fear-based dieting to self-trust. And more! Support Half Size Me Show’s mission and help us stay free of third-party ads! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 650+ episode archive --Access weekly episodes a day EARLY --A...

In episode 727 of The Half Size Me™ Show, Heather talks with Elizabeth, who opens up about emotional eating, type 2 diabetes, PCOS, and years of restrictive dieting. Plus, they chat about: -- breaking free from restrictive diet mentalities -- using positive reinforcement instead of food rules -- making planning enjoyable and sustainable -- and more! Support Half Size Me Show’s mission and help us stay free of third-party ads! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 650+ episode archive --Access weekly episodes a day EARLY --Access to EXCLUSIVE, subscriber-only episodes including the Coach...