Think Healthy with Hayley

Nine years ago, Stella lost three stone while we were working together through online coaching. In this episode, we catch up on what's happened since - from navigating menopause and the challenges of weight maintenance to the healthy habits and mindset shifts that have stayed with her. We also chat about her incredible walking challenges, strength training and how much more she's gained fr...

What if you could get to Christmas feeling healthier, stronger, more confident and proud of what you've achieved, rather than waiting until January to start again? There's still plenty of time to make some really positive changes before the end of 2026. In this episode, I'm sharing practical strategies to help you lose weight, improve your fitness, build better habits and stay consiste...

Feeling overwhelmed with everything life is throwing at you, and struggling to find the time or energy to look after yourself? This has been coming up in so many of my coaching conversations recently. Between work, family, responsibilities and everything else, it's easy for your own health and weight loss goals to keep slipping down the priority list. In this episode, I'm talking about why...

Worried about gaining weight if you start HRT? It’s a really common concern, but the evidence may be reassuring. In this episode, I cover what we know about HRT and weight gain, why weight and body shape can change during perimenopause and menopause, and the different factors that can make weight management feel harder at this stage of life. We’ll look at changes in body fat and muscle, everyday m...

Does your brain have a habit of jumping straight to the worst-case scenario? A message with no reply, a health worry, something going wrong at work, or slow progress with weight loss can quickly turn into a whole story about what might happen next - and before you know it, you're worrying about a future that doesn't even exist yet. Inspired by a brilliant episode from Jay Shetty, in this e...

What if one of the most underrated tools for fat loss isn’t another workout? In this episode, I’m talking about NEAT - all the movement you do outside of deliberate exercise - and why it can make a surprisingly big difference to how much energy you burn across the day. I cover some surprising research into why some people naturally burn far more calories through everyday movement, why NEAT can be...

If you know what you ‘should’ be eating but still find yourself reaching for food when you’re stressed, tired, anxious or overwhelmed, trying harder probably isn’t the answer. In this episode, I look at four things that can drive emotional eating - biology, emotions, beliefs and environment - and why focusing only on stopping the eating can leave us stuck in the same cycle. We’ll also look at what...

What exercises are really worth doing if you want to stay strong, fit and capable as you get older? In this episode, I’m sharing the exercises I wish every woman would include in some form - and why they matter for so much more than burning calories. We cover strength, muscle, bone density, balance, power, heart health and fitness, as well as the benefits for fat loss, body shape and confidence. I...

September can feel like a fresh start. Maybe you're ready to get back into routines after summer, or perhaps you're ready to start making some changes for the first time. But how do you make sure those good intentions last beyond the first few weeks? In this episode, I'm talking about how to use that September motivation in a way that actually helps you make progress - without needing...

If you’ve been working on losing weight and getting healthier for a while, it can be easy to look at where you are and think: surely I should be further along by now? But are you genuinely making poor progress - or are you judging yourself against an unrealistic timeline? In this episode, I talk about why sustainable fat loss rarely follows the neat timeline we imagine, particularly when you’re na...

The way you think about yourself - and the meaning you give to setbacks - can have a huge influence on the actions you take and the results you create. In this episode, I talk about the beliefs that can quietly keep us stuck, why two people can experience the same setback and respond completely differently, and how to turn mistakes and difficult periods into useful information instead of evidence...

Losing weight is one thing. Losing it without feeling like you’ll eventually end up back where you started is another. In this episode, I’m joined by my lovely coaching client Emma, to talk about the last 11 months we’ve spent working together. Emma had lost weight before, but had struggled to sustain it. This time, she wanted to understand nutrition, change her relationship with food, get stronge...

Have you ever been eating well for weeks, only to suddenly feel like you've eaten anything and everything? Maybe it starts with one biscuit, a meal out or a stressful day. Before you know it, you're thinking, "I've ruined everything." If that sounds familiar, this episode is for you. I'm talking about why this happens, why it's usually not a lack of willpower, and how...

A couple of weeks ago I represented Great Britain at the European Duathlon Championships in Spain and came home with a bronze medal in my age group. I'd shared bits of the journey on social media, but there wasn't really room to tell the whole story, so that's what this episode is about. From entering my first 10k just 18 months earlier, to qualifying for age group Team GB, making plen...

After 18 years of coaching women to lose weight, build strength and create healthier habits, there are certain lessons I find myself coming back to again and again. In this 300th episode of the podcast, I'm sharing 30 of the biggest ones. We talk about everything from food freedom, confidence and motivation to strength training, consistency, weight loss and building habits that last. Whether y...

If you've ever found yourself saying... 💭 "I know what I should be doing..." 💭 "I'll start again on Monday." 💭 "Why can't I just stick to it?" ...this episode is for you. After recently being featured in Nutracheck magazine, I had several women get in touch to say they felt like the article was describing them. That inspired this episode. I'm sharin...

When Sophie started coaching, she wanted to lose weight, feel more confident and stop feeling like food was such a constant battle in her head. Over the last year, she's lost over 2 stone, dropped dress sizes and become much stronger and more active. But the biggest changes have happened away from the scales. In this episode, Sophie shares how she went from emotional eating, comfort eating and...

Most women trying to lose weight are focusing on calories and protein. Both matter. But there's another nutrient that often gets overlooked despite the fact it can help with: • Hunger and fullness • Cravings • More stable energy levels • Gut health • Cholesterol • Heart health • Long-term weight management Fibre. In this week's podcast, I'm breaking down: What fibre actually is Why mos...

In this episode, I cut through some of the noise around strength training for women, and explain what actually matters. We talk about muscle, metabolism, fat loss, bone density, healthy ageing, lifting heavy, and how to know if you're doing enough. If strength training has started to feel more confusing than it should, this episode is for you. Interested in getting stronger but not sure where...

This week I'm answering a collection of client questions that I thought would be useful for lots of people. We cover: • Bloating - why it can seem to appear out of nowhere and what might be contributing to it • Fascia reset - what it is and whether it's worth paying attention to • Squat technique - should your knees go beyond your toes and why do some people feel like they're going to...

In this episode, I’m chatting to coaching client Sophie. We talk about emotional eating, hormones, self-talk, consistency, dealing with social situations while trying to lose weight, and learning how to keep going when things aren’t perfect. It’s a really honest conversation about the mental side of trying to lose weight and build healthier habits long term — especially when you tend to swing betw...

This week’s podcast episode is about something I see and hear from so many women: “I don’t just want to lose weight… I want to feel like myself again.” Because often it’s about so much more than the scales. It’s about: feeling uncomfortable in your body hiding in clothes dreading photos or social events feeling frustrated with yourself feeling disconnected from exercise or healthy habits feeling l...

This episode is for you if you’ve been feeling a bit off track lately. Maybe life has felt busy, stressful, emotional or chaotic. Maybe your routine has drifted. Maybe you’ve been struggling with motivation, overeating more, or finding yourself constantly saying “I’ll start again Monday”. In this episode I talk about: why consistency gets harder when life feels full on how routine reduces mental l...

You know that feeling where you are trying… You’ve made changes. You’re putting in effort. But the results just aren’t matching what you think they should be. This episode is about that frustrating middle ground - where you’re not doing nothing, but things still aren’t quite working. I talk about: Why this “no man’s land” is so common The small gaps that often hold people back Why it can feel so d...

Trying to lose weight is one thing. Keeping it off is often the harder part. In this episode, I talk about why so many people regain weight after doing well — and why it usually isn’t about laziness, lack of willpower, or “failing”. We cover: Why some weight loss methods work short-term but not long-term The question to ask: is this sustainable and teaching me what I need? How all-or-nothing think...