Think your brain is too busy to meditate? Think again. In this episode, Dr. Stacy shows you how meditation is really just training your brain to come back — not emptying your mind or sitting perfectly still.

You’ll learn quick, doable “mini-meditations” that take 10–60 seconds and actually fit into real life, including:

• The 10-second breath
• Grounding through your feet
• “What do I see/hear?” resets
• One-breath-before-you-eat
• Sensory focus tricks
• Music, shower, cooking, and walking meditations
• Forest bathing (yes, with real science!)

Perfect for the easily distracted, overcommitted, holiday-season human who wants more calm, more focus, and fewer impulse decisions around food.

📥 Download the Habit Tracker: www.sugarfreemd.com/habits

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 you’ve ever had one “off-plan” moment and immediately thought, “Well… I blew it. I’ll just start again in January,” this episode is your new holiday survival guide.

December is basically a giant obstacle course — school events, travel, office parties, cookies multiplying like they’re trying to take over the world. Your routines will absolutely get shaken up… but that doesn’t mean your progress has to.

Today, I’m teaching you how to turn any slip-up into momentum using one simple mindset shift and a powerful 60-second evaluation tool. No shame. No spiraling. No “I’ll start over Monday.”

Inside this episode:

✨ Why slip-ups are neutral data, not moral failures
✨ The 4 evaluation questions that turn mistakes into strategy
✨ What makes restarting feel SO hard (hint: brain momentum + dopamine)
✨ How to use a “Minimum Reset Step” to reboot your habits fast
✨ The 6-Hour Turnaround for getting back on track the SAME day
✨ Why compassion—not perfection—is what actually creates consistency

Whether you overate at a holiday party, skipped meals all day, or had a “cookie ambush” moment at work, this episode shows you exactly how to recover quickly… and confidently.

Want support building habits that actually stick (without all-or-nothing thinking)?

Grab my free habit tracker here → www.sugarfreemd.com/habits

It’s the tracker I teach all my patients—because progress counts even when it’s imperfect.

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.

This Thanksgiving, we’re talking about something deeper than turkey and pumpkin pie — gratitude. 🦃✨

In this episode, Dr. Stacy dives into how gratitude isn’t just good for your mood — it’s a proven mindset tool that can lower stress, improve emotional eating, and make healthy habits stick. Learn how a daily gratitude practice can help you feel calmer, sleep better, and finally shift from “what’s wrong” to “what’s working.”

You’ll hear:
💛 How gratitude lowers cortisol and helps regulate appetite
💛 Why focusing on what’s enough changes everything
💛 Simple gratitude practices you can actually keep up with
💛 How to use gratitude to calm cravings or negative self-talk
💛 Real ways to make gratitude part of your day — no journaling marathons required

By the end, you’ll see that gratitude doesn’t replace your protein or workouts — it amplifies them.

So before you dive into leftovers, tune in for a mindset reset that could change how you see your body, your habits, and your health journey.

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 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.