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.

Sometimes the hardest part of change isn’t what we do—it’s what we’re finally willing to let go of.

As summer winds down, this is the perfect moment to talk about the baggage that keeps us stuck in old patterns. In this episode, Dr. Stacy Heimburger shares why holding onto diet rules, past failures, and body hang-ups makes weight loss harder than it has to be—and what you can do to finally release them.

You’ll learn:
✨ Why old diet rules (like “good vs. bad foods”) sabotage progress
✨ How past failures sneak into your self-talk and shape your future
✨ Why waiting for a “goal weight” before you feel confident never works
✨ What your brain has to do with holding onto the familiar, even when it hurts
✨ A simple journal prompt and one tiny action you can try this week to lighten your load

This episode is your invitation to set something down, so you can finally move forward with freedom.

💡 Want to take the next step in breaking free from old patterns? Check out my End Emotional Eating Vault here → 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.

Fall flies by if we’re not careful — one minute it's back-to-school chaos, and the next it's time for Christmas shopping. In this episode, Dr. Stacy Heimburger (aka @sugar_freemd) walks you through a simple, mindful way to actually enjoy fall with your family — no Pinterest perfection required.

You’ll learn:

• How to define what fall really means to you
• The one 15-minute activity that can turn your season around
• Why planning memory-making moments beats letting life “just happen”
• A full list of cozy, doable bucket list ideas to make this fall feel magical (without overloading your calendar)

It’s time to create connection on purpose — not by accident. 🍂

👉 Tag @sugar_freemd on Instagram and share your fall family bucket list!

🍂 25 Simple Fall Bucket List Ideas for Intentional Family Time:

1. Go apple picking (or do a grocery store apple taste test!)
2. Roast s’mores over a backyard fire pit or in the oven
3. Take a leaf walk and collect favorites to press or display
4. Watch a classic fall movie (Hocus Pocus, Charlie Brown, etc.)
5. Carve or paint pumpkins (try glow-in-the-dark paint pens!)
6. Jump in a leaf pile (yes, adults too!)
7. Make a fall-scented simmer pot or grab a seasonal candle
8. Take fall family photos
9. Visit the library and check out autumn-themed books
10. Go on a cozy picnic — even in your living room or driveway
11. Do a backyard fall scavenger hunt
12. Donate coats or pantry items as a family
13. Visit a local coffee shop or donut stand and rank your favorites
14. Take a family walk or bike ride in the cool morning air
15. Host a cozy fall dinner — no phones, just food and connection
16. Try a warm drink tasting (apple cider, hot cocoa, spiced tea, etc.)
17. Listen to a fall-themed audiobook together
18. Make handmade Thanksgiving cards for friends or neighbors
19. Go hiking and bring snacks for a mini adventure
20. Bake a fall treat like pumpkin muffins or spiced cookies
21. Schedule a tech-free evening — board games or stargazing
22. Visit a farmer’s market and try a new seasonal veggie
23. Go on a hayride or spooky house walk
24. Have a family gratitude night — everyone shares 3 good things
25. Create a short family video of your favorite fall memories

📅 Pro Tip: Block time on your calendar now — even 90 minutes of protected “bucket list time” each weekend makes a difference.

📸 Want to share your list? Tag me on Instagram: @sugar_freemd and let’s inspire each other this fall!

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 find yourself standing in front of the fridge at 9:30 p.m. wondering how you got there — or what you're even looking for?

In this episode, I'm breaking down the simple, powerful framework I call the 3 F’s of Eating:

👉 Fuel (your body needs energy)
👉 Feelings (you're eating to soothe an emotion)
👉 Flavor (you just want something that tastes good)

You'll learn:

• How to recognize true physical hunger vs. emotional urges
• Why “rage eating” and “snacky snack mode” happen more than you think
• How to name your reason without guilt — and decide what to do next
• Why eating for flavor isn’t cheating (but unconscious eating is a trap)
• The exact question to ask before your next bite that can change everything
• This isn’t about shame — it’s about awareness. And it only takes three seconds.

Mentioned in the episode:
🎯 Emotional Eating Vault — Lifetime access to Dr. Stacy’s private client tools to stop emotional eating for good. https://www.sugarfreemd.com/vault

If this episode helped you feel more in control or gave you an “aha!” moment, share it with a friend or screenshot and tag me on Instagram @sugar_freemd! https://www.instagram.com/sugar_freemd/

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.

August doesn’t mess around—and if your house is feeling the pressure of new routines, school supplies, and suddenly remembering how to pack a lunch again, this episode is for you.

In this week’s episode of Weight Loss Made Simple, Dr. Stacy shares five realistic, brain-friendly systems to help your whole family transition into fall with more calm, fewer meltdowns, and actual food on the dinner table. Whether you’re a parent or just someone craving a fresh start, these back-to-school habits will help you reset your routines and reduce stress in the process.

You’ll learn:

🎵 How to create dopamine-friendly mornings (without screens!)

🌮 Why theme nights make dinner planning ridiculously easier

🧠 How to sneak in healthy habits using "cue stacking"

🌙 The secret to evening wind-down routines that reduce nighttime snacking

📅 How to run a 10-minute Sunday Family Reset that actually works

✨ This episode is packed with practical tips, family-tested systems, and a dose of MD-bestie wisdom to help you take advantage of this natural “New Year” moment.

Whether you're managing drop-offs or just craving more structure in your day, this episode will help you reset your habits—without adding more overwhelm.

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.

Your brain is a powerful problem-solver—but if you’re asking the wrong questions, you’ll keep getting the wrong answers.

In this episode, Dr. Stacy breaks down why certain questions (like “Why can’t I just stick to anything?”) actually shut down your motivation and keep you stuck in shame spirals. Then, she flips the script and gives you a toolkit of better questions—the kind that spark creativity, action, and self-compassion.

You’ll learn:
✅The 3 red flags of shame-based questions
✅How future-focused questions create forward momentum
✅Exactly what to ask when you’re tired, tempted, or doubting yourself
✅Dr. Stacy’s favorite journaling prompt to get unstuck instantly

Whether you’re meal planning, navigating cravings, or just trying to get through Monday, this episode will give you the mental rewrites you didn’t know you needed.

Journal Prompt of the Week:
📝 “What would my path look like if it were simple and easy?”

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.

I signed up for coaching to lose weight—but what I didn’t expect was how much it would change my parenting. In today’s episode, I’m sharing the surprising ways mindset work helped me become a more patient, present, and empowered mom.

From early-morning frustrations to perfectionist pressure, I walk you through the real-life moments where coaching shifted my thinking, softened my reactions, and strengthened my connection with my kids. Whether you're a mom, friend, or simply trying to show up better in your relationships, this episode is for you.

What You’ll Learn:
✅ How “should” thoughts sabotage your calm
✅ Why you don’t need to be a perfect mom (or have perfect kids)
✅ How coaching taught me to regulate my emotions—and model that for my boys
✅ The one family rule we use for handling big feelings
✅ Why letting go of other people’s expectations is the most freeing thing you can do

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 powerful episode, Dr. Stacy Heimburger opens up about the real breakthroughs that helped her lose 90 pounds — and not one of them was about cutting carbs or counting calories. Instead, it all came down to mindset.

If you’ve ever felt like you know what to do but can’t seem to follow through, this one’s for you. Dr. Stacy shares the top 3 unexpected mindset shifts that helped her stay consistent, break free from shame cycles, and finally feel in control of her weight — and her life.

You’ll Learn:
✅ Why planning isn’t punishment — it’s the highest form of self-care
✅ The #1 question that flipped her motivation switch
✅ How negative self-talk was sabotaging every weight loss attempt
✅ Simple ways to shift your internal dialogue (without becoming a motivational speaker)
✅ A quick planning tip that takes 5 minutes and changes your whole week

Reflection Prompt:

“Which one of these lessons resonates with you the most? What would it look like to practice just one this week?”

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.