Half Size Me
Half Size Me is a weekly weight loss podcast. It helps listeners achieve weight loss and maintenance in a sustainable way that fits their individual lives. Host Heather A. Robertson shares practical strategies, personal experiences, and interviews to support long-term health changes. The show emphasizes a balanced, flexible approach rather than quick fixes.
Episodes
Why Weight Loss Maintenance Is Harder Than Losing It: Donna’s Coaching Session | HSM 766
📺 WATCH THIS EPISODE ON YOUTUBE: https://youtu.be/rwWbJurURGA
SUMMARY: In episode 766 of the Half Size Me Show, Heather helps Donna build a real, data-driven maintenance plan.
They also chat about:
• Why weight maintenance often feels harder than weight loss itself.
• How "good food / bad food" thinking can derail your maintenance.
• How to build a written, structured plan that removes stress a
Stop “Shoulding” Yourself: Why Eating What You Hate Backfires | HSM 765
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!
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Binge Eating Recovery Through Divorce, Caregiving & Homelessness: Karina’s Story | HSM 764
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.
Weight Loss Q&A: Perfectionism, Scale Stalls & More | HSM 763
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 w
Why “Perfect” Habits Are Sabotaging Your Weight Loss | HSM 762
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
How to Reduce Food Noise and Make Tracking Feel Less Judgmental | HSM 761
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
Slow Weight Loss? Your Habits May Be Hiding the Answer | HSM 760
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 progres
How to Stop Feeling Trapped by Calorie Tracking | HSM 759
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 def
How to Start Over With Weight Loss Without Starting From Shame | HSM 758
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 h
How to Plan Your Food Without Overcomplicating Weight Loss | HSM 757
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 sti
Why Do I Keep Overeating? | HSM 756
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
How to Stop Emotional Eating Without Being Perfect | HSM 755
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, comfor
The Last 10 Pounds: Should You Keep Losing or Maintain? | HSM 754
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 Q&A: Emotional Eating, Food Plans, Maintenance & the Scale | HSM 753
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-re
Why You Keep Regaining Weight After Diets and How to Build a Plan That Lasts | HSM 752
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 witho
The Willpower Myth: How to Build a Life That Supports Your Goals | HSM 751
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 pod
Why Do I Keep Quitting? Weight Loss Mindset, Binge Eating & Staying Consistent | HSM 750
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.
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The Weight-Loss Mistake Many Women Make During Menopause | HSM 749
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
How to Stay Consistent When You’re Burned Out on Weight Loss | HSM 748
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 real
Perimenopause, Weight Loss Plateaus & Hidden Calories | HSM 747
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!
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Do You Need Food Rules to Lose Weight? | HSM 746
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 chan
From Depression to Transformation: A 70-Pound Weight Loss Story | HSM 745
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 a
“I Know What To Do… So Why Am I Not Losing Weight?” | HSM 744
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
She Lost 100 Pounds… FOUR Times (Here’s What Finally Worked) | HSM 743
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
On Again, Off Again? How to Stop the Diet Cycle & Get Consistent Results | HSM 742
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 ev
65 Lbs Down: How Lily Reversed Diabetes, Fixed Her Liver & Beat Binge Eating | HSM 741
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: t
Why You’re Starving at 4pm (And What to Do About It) | HSM 740
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 crashe
How to Balance Special Dinners with Weight Loss (Without Sabotaging Your Progress) | HSM 739
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 H
Want to know how to save $$$ on groceries and stay healthy?
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!
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She Knew About the Lower Brain But Couldn’t Stop the Cycle | Half Size Me 738
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 mo
The “Manic Negative Cheerleader” in Your Head: Kelly’s Story of Finding Peace | HSM 737
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 pro
“I Know What to Do — I Just Don’t Do It.” Sound Familiar?
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
Why Her Brain Was Ruining Her Days Before Breakfast | HSM 736
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
How Monica Stopped Fear and Comparison from Derailing Her Weight Loss | HSM 735
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 medicatio
She Maintained 100 Lbs Lost — Then Life Fell Apart: How Brett Broke the Cycle | HSM Episode 734
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.
Reducing Stress and Decision Fatigue | From Sabotage to Success | Half Size Me Episode 733
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
How Overthinking & Decision Anxiety Led to Emotional Eating | Half Size Me 732
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 libra
“What If I Gain It All Back?” Overcoming Weight Regain Fear & Scale Anxiety | HSM 731
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 thoug
Emotional Eating & Food Scarcity: Why Holding Onto Food Keeps You Stuck | HSM 730
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!
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Why Weight Loss Isn’t Just About Food: Mindset, Thyroid Issues & Emotional Eating | HSM 729
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 mor
Emotional Eating, Diabetes & Food Freedom: Elizabeth’s Weight Loss Mindset Shift | HSM 727
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 u
How This Simple Technique Helped Christy Stop Overeating | HSM 726
In episode 726 of The Half Size Me™ Show, Heather talks with coaching client Christy, who shares how using a simple technique helped her uncover hidden habits around food, alcohol, and late-night overeating. Plus, they chat about:
-- why planning beats tracking after the fact
-- how delaying treats reduced nighttime overeating
-- managing alcohol and emotional eating without restriction
-- and mo
Do Calories Actually Matter? | HSM 725
PODCAST PREMIUM
In episode 725 of the Half Size Me Show, Heather talks with Pamela, who has struggled with her weight her entire life. She's tried many diets but keeps falling into the same binge-restrict cycle. Sound familiar?
Sign up to get notified when Heather's next workshop, FROM FRUSTRATION TO FREEDOM, opens up for new registration: https://halfsizeme.com/freedom
They chat about:
Why
Reframing Your Thoughts and Making Changes: The Paper & Pencil Journal | HSM 724
In episode 724 of The Half Size Me™ Show, Heather talks with Jackie about how she had learned to utilize the paper & pencil journal. They also chat about:
-- how to find areas for improvement
-- how to reframe your mindset about this journey
-- 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:
--
Flashback Episode 107 | HSM 723
In episode 723 of The Half Size Me™ Show, we share a flashback episode with you:
From the original episode 107, Heather interviews Caroline, who lost 150 pounds and wrote the book Half My Size: How I Ate To Lose 150 Pounds.
In this episode, they talk about
how Caroline has kept the weight off for 10 years
how changing her relationships helped Caroline achieve a healthier weight
and more!
T
Major Life Changes and Binge Eating: A Pathway to Success | HSM 722
In episode 722 of The Half Size Me™ Show, Heather talks with Gay, who found success with binge eating once she focused on the paper and pencil journal (PPJ). They talk about:
-- how to make the PPJ work best for you
-- dealing with habits during major life changes
-- how to give yourself options to manage binge eating
-- and more!
Support Half Size Me Show’s mission and help us stay free of third
Flashback Episode 106 | HSM 721
In episode 721 of The Half Size Me™ Show, we share a flashback episode with you:
From the original episode 106, Heather interviews Brenda, who lost over 145 pounds!
In this episode, Heather and Brenda talk about
how Brenda learned to be thankful for everything in her life
how changing her thinking helped Brenda successfully lose weight
how Brenda took her love of helping people and made it
Maintaining Weight Loss After Menopause: From Dieting to Freedom | HSM 720
In episode 720 of the Half Size Me Show, Heather talks with Kelly, who finally learned to stop the lose-gain cycle and maintain her weight for good. They chat about:
how to maintain weight loss in your 60s
moving beyond “diet rules” and perfectionism
managing menopause weight gain and mindset
and more!
Support Half Size Me Show’s mission and help us stay free of third-party ads!
As a su
Flashback Episode 105 | HSM 719
In episode 719 of The Half Size Me™ Show, we share a flashback episode with you:
From the original episode 105, Heather interviews Martha from Simple Nourished Living about sustainable weight loss without restrictive diets.
In this episode they chat about:
Why traditional crash diets don't work long-term
Mindless eating strategies that actually stick
How to maintain weight loss without con
Losing Weight After 60: Overcoming Diet Cycles & Finding Food Peace | Half Size Me 718
In episode 718 of The Half Size Me™ Show, Heather talks with Colleen, a 62-year-old Academy member who proves it’s never too late to change your relationship with food. They chat about:
-- how to lose weight and keep it off after 60
-- the truth about maintenance vs. dieting
-- rewiring “mom voice” guilt and people-pleasing
-- and more!
Support Half Size Me Show’s mission and help us stay free o
Flashback Episode 103 | HSM 717
In episode 717 of The Half Size Me™ Show, we share a flashback episode with you!
From the original episode 103, Heather chats with Josie, creator of the blog Yum Yucky. A mom of four, Josie shares how she lost 39 pounds, built healthy habits, and turned fitness from a chore into a source of joy. They also talk about:
-- how Josie started losing weight after her third pregnancy
-- how she balance
Rethinking the “Shoulds”: Dropping Habits That Don’t Serve You | HSM 716
In episode 716 of The Half Size Me™ Show, Heather talks with Kelly, a former coaching client, current Academy member, and busy mom. Heather and Kelly chat about:
--the benefits of reevaluating the "shoulds" in your life
--how to figure out what habits aren't serving you
--how to find balance as a busy parent
--and more!
As a subscriber to Half Size Me Podcast Premium, you will get:
--Access to
Flashback Episode 102 | HSM 715
In episode 715 of The Half Size Me™ Show, we share a flashback episode with you: Episode 102 with John!
In this episode, Heather and John discuss
-- The moment John realized he needed to change after hitting 490 lbs
-- How emotional awareness transformed his weight-loss journey
-- What men aren’t often taught about feelings — and how that fuels overeating
-- Why “what’s eating you” matters more t
Maintaining 100-Pound Weight Loss Through Menopause & Retirement (Kim’s 10-Year Update) | Episode 714
In episode 714 of The Half Size Me™ Show, Heather reconnects with Kim, who first shared her story in episode 183 after losing 100 pounds. Nearly 10 years later, Kim opens up about what it really takes to maintain long-term weight loss while facing life changes like menopause, retirement, and moving. Heather and Kim chat about:
-- how Kim handled weight fluctuations after hitting maintenance
-- th
Flashback Episode 101 | HSM 713
In episode 713 of The Half Size Me™ Show, we share a flashback episode with you: Episode 101 with Valerie!
In this episode Heather and Valerie discuss:
-- how Valerie improved her diet
-- how Valerie is preparing for her triathlon
-- what strategies Valerie used to lower her sugar intake
-- and more!
The full episode 101 is available to Half Size Me Podcast Premium subscribers!
Click Here to J
How Melissa Broke Free from Emotional Eating & Built Tracking Consistency | Half Size Me 712
In episode 712 of The Half Size Me™ Show, Heather works with Melissa, who has struggled for years with consistency, emotional eating, and tracking her food. They also chat about:
-- why grief and life changes can trigger old food habits
-- how Melissa was able to start tracking consistently
-- how to plan for bites, licks, and tastes and emotional eating
-- and more!
Support Half Size Me Show’s
Why Most Diets Fail — and How Protein Leverage Fixes It | Dr. Ted Naiman Interview | HSM 710
In episode 710 of The Half Size Me™ Show, Heather talks with Dr. Ted Naiman about how focusing on protein and nutrient density can help you finally escape the yo-yo dieting trap. They also talk about:
-- the science behind protein leverage theory
-- how the P:E Diet makes weight loss easier
-- Dr. Naiman’s take on carbs, fats, and satiety
-- a practical path to metabolic health and lasting results
From Sabotage To Success: From Binge Eating to Food Freedom | HSM 709
In episode 709 of The Half Size Me™ Show, Heather talks with Terry about her journey from decades of binge eating to finally finding peace with food. They also chat about:
how Terry went from bingeing almost daily to just a handful of times in weeks
why eating three balanced meals + a planned treat changed everything
how letting go of “all-or-nothing” thinking helped her gain consistency
From Sabotage To Success: Erin’s Vacation Mindset Fix and Letting Go of Guilt | HSM 708
In episode 708 of The Half Size Me™ Show, Heather shares an interview with Erin from the recent "From Sabotage to Success" small-group workshop. In this conversation, Erin shares:
-- how learning about the lower brain created massive change
-- why doing something uncomfortable is often the key to success
-- how the group helped her realize she’s not alone in her thoughts
-- and more!
Want to fi
From Sabotage to Success: Laurie on Letting Go of Cake & Ice Cream (and Other Old Stories) | HSM 707
In episode 707 of The Half Size Me™ Show, Heather shares an interview with Laurie from the recent "From Sabotage to Success" small-group workshop. Laurie shares how she moved past feeling stuck in her weight loss journey by identifying and overcoming her subconscious thought patterns. They also chat about:
-- how she learned to recognize and challenge her inner voice
-- how hearing other people's
From Sabotage to Success: How to Stop Living in Chaos | HSM 706
In episode 706 of The Half Size Me™ Show, Heather shares an interview with Lili from the recent "From Sabotage to Success" small-group workshop. Lili shares how she learned to observe her anxious thoughts and stop letting them control her life and her weight-loss journey. They also chat about:
--how to cultivate a state of peace and calmness
--why your mind's attempts to "help" or "protect" you c
From Sabotage To Success: Yo-Yo Dieting and Habit Loops | HSM 705
In episode 705 of The Half Size Me™ Show, Heather shares an interview with Charlene from the recent "From Sabotage to Success" small-group workshop. Charlene explains how she learned to separate herself from her inner "voice" and challenge the mental triggers that led to her yo-yo dieting. They also chat about:
how to identify and break the habit loops
why recognizing your lower brain's defau
From Thought to Action | HSM 704
In episode 704 of The Half Size Me™ Show, Heather shares an interview with Kristy, who was part of the "From Sabotage to Success" small-group workshop. Kristy shares how she learned to delve into her mindset to change her relationship with food and her life. They also chat about:
-- how to recognize when a thought is just a thought
-- what strategies can help you stop "future tripping" and spirali
Breaking the All-or-Nothing Cycle | HSM 702
In episode 702 of The Half Size Me™ Show, Heather talks with Candy about navigating the "all or nothing" mentality and finding ways to stay on track with weight loss. They also chat about:
-- how tracking can provide valuable data for making informed choices
-- how to avoid the trap of impulse eating
-- what strategies you can implement to avoid binges
-- and more!
Want even more support? Get my
Rediscovering You: Parenthood, Habits, and Self-Worth | HSM 700
In episode 700 of The Half Size Me™ Show, Heather and Gina discuss learning to rediscover yourself and the necessity of restructuring life after parenthood. They also chat about:
--rebuilding habits, self-esteem, and self-worth over time
--being okay with imperfection
--overcoming all-or-nothing thinking and embracing sustainable weight loss
--and more!
Want even more support? Get my exclusive GL
Balancing Life, Work, and Wellness | HSM 698
In episode 698 of The Half Size Me™ Show, Heather chats with Amy, who’s learning to rebuild her routine after some major life changes. They also chat about:
-- how she uses a daily food plan spreadsheet to regain structure
-- how to build habits around school, work, and family life
-- and more!
Want even more support? Get my exclusive GLP-1 Journey e-book by becoming a Podcast Premium Member: hal
When Anxiety Fuels Overeating | HSM 696
In episode 696 of the Half Size Me™ Show, Heather talks with Charlotte, who shares her story of emotional eating and navigating postpartum habits after a recent pregnancy. They also chat about:
-- strategies Charlotte can use to reduce grazing and structure her meals
-- why preparing foods she enjoys in advance can help her stay on track
-- and more!
Want even more support? Get my exclusive GLP
Managing Your Mindset After Setbacks | HSM 694
In episode 694 of the Half Size Me™ Show, Heather talks with Lili about how her journey with weight loss has evolved through different stages of her life, including her recent experience with gastric bypass surgery and the mindset shifts she’s made along the way. They also chat about:
-- how she’s working on her binge eating
-- the impact of perfectionism and how it fuels anxiety around food track
Working With—Not Against—Your Brain in a Weight Loss Journey | HSM 692
In episode 692 of the Half Size Me™ Show, Heather talks with Diya about finding consistency in her weight maintenance journey after years of navigating binge eating and burnout. They also chat about:
– using monthly calorie and weight averages to better understand her maintenance range
– making food swaps and adding more volume to meals for better satisfaction
– navigating ADHD and learning how t
How Megan Lost 100 Pounds and Gained Confidence and Clarity | HSM 690
In episode 690 of The Half Size Me™ Show, Heather talks with Megan, who lost 100 pounds in 2018–2019 and shares how her journey has evolved into helping others navigate their own. They also chat about:
-- why developing food freedom—not restriction—was crucial to Megan’s weight maintenance
-- how coaching others helped her grow through her own struggles
-- the importance of stepping back, regulat
What to Do When You Are Not Losing Weight | HSM 688
In episode 688 of The Half Size Me™ Show, Heather talks about what to do when you are not losing weight. She shares helpful information about:
-- how to get out of a weight-loss plateau
-- what to do if you feel stuck in your weight loss
-- 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:
--Ac
Real Talk on Fat Loss, Medication, and Long-Term Results with Lyle McDonald | HSM 686
In episode 686 of the Half Size Me™ Show, Heather talks with author and body recomposition expert Lyle McDonald about his new book, The GLP-1 Solution: A Complete Program to Maximize Your Weight and Fat Loss Results. They also chat about:-- why sufficient protein intake is critical during weight loss to preserve muscle
-- how obesity impacts appetite regulation and fullness signals
-- what we know
Managing Social Pressures Around Food, Alcohol, and Indulgences | HSM 684
In episode 684 of The Half Size Me™ Show, Heather talks with Alison about navigating social situations while maintaining weight loss. They discuss strategies for staying in control at restaurants, dinners with friends, and managing alcohol and treats. They also chat about:
-- The mental challenges of tracking food and deciding when (or if) to step back
-- Planning ahead to make intentional food
Weight-Loss Medications, Part 2: The Emotional Side | HSM 682
This episode available on YouTube here: https://youtu.be/Z9PuPPmKWxQ
In episode 682 of The Half Size Me™ Show, Heather dives into the emotional side of using GLP-1 medications for weight loss and how to navigate the process realistically. She also talks about:
-- the benefits of GLP-1 medication and habit change
-- the emotional challenges of losing the connection to food in social and personal
Weight-Loss Medications, Part 1: The GLP-1 Journey | HSM 680
In episode 680 of the Half Size Me Show, Heather shares the first episode in her series on weight-loss medications. She dives into GLP-1 medications and how to navigate weight loss while using them effectively. She breaks down common misconceptions and offers practical strategies for long-term success. She also talks about:
--why there’s no easy way to lose weight—whether it’s surgery, medication
Building a Sustainable Plan for Weight Loss and Muscle Retention | HSM 678
In episode 678 of The Half Size Me™ Show, Heather talks with guest Heather about the challenges of weight loss and muscle retention after menopause. They also chat about:
-- The importance of protein intake for muscle retention
-- How small calorie adjustments can make a difference
-- Using simple tracking tools to create a sustainable plan
-- And more!
Support Half Size Me Show’s mission and hel
Healthy Habits for Parents: Strategies for Baking, Snacking, and Impulsive Eating | HSM 676
In episode 676 of The Half Size Me™ Show, Heather talks with Meghan about the common challenges parents face, like being around kids' snacks and treats all day and finding ways to set healthy boundaries with food. They also chat about
-- strategies to enjoy baking and special food moments with kids while sticking to personal goals
-- teaching kids responsibility by involving them in cleanup and
From Yo-Yo Dieting to Consistency: Building Habits That Last | HSM 674
In episode 674 of The Half Size Me™ Show, Heather talks with Jennifer about navigating weight loss while balancing home life, work, and parenting. They also chat about:
-- overcoming guilt and building self-compassion during challenging moments
-- simplifying meal planning with freezer-friendly options and grocery lists
-- finding her own "why" to guide her weight-loss journey, rather than relyi
Breaking the Cycle: Gaining Consistency and Prioritizing Yourself | HSM 672
In episode 672 of The Half Size Me™ Show, Heather talks with Sarah about breaking the cycle of gaining and losing weight while learning how to show up for herself and prioritize her needs.
They also chat about:
-- using a paper-and-pencil journal to build self-trust and consistency
-- navigating holiday events when food options are uncertain
-- letting go of perfectionism and embracing progres
Jackie’s Coaching Series, Episode 1 | HSM 670
In episode 670 of The Half Size Me™ Show, Heather kicks off her free coaching series with Jackie! Heather and Jackie discuss Jackie's goals, including building sustainable habits, shedding weight, and taking time to prioritize herself. They also chat about:
-- how Jackie is using a paper-and-pencil journal to stop binge eating and track her progress
-- creating boundaries and carving out time for
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