SAY GRACE | Forever Weight Loss for Overwhelmed Women, Consistency, Realistic, Mindset Motivation, No Restrictions

This conversation is so good. I sat down with Carrie Watts, author, speaker, writing coach, and host of the Saved and Strong podcast and what started as a conversation about healing turned into one of the most important things I think you'll hear all year. Here's what I know from working with women: So many of you are doing the work. You're tracking, you're trying, you're showing up. And yet somet...

I know this dance. Every Monday you start fresh. Motivated, planned, ready. And by Friday you are back in the same patterns, telling yourself you will just start again next week. I need you to hear this today- nothing is wrong with you. It is not a willpower problem. It is a brain problem. We all have it, but to fix it, you have to fully understand what is going on so that you stop blaming yoursel...

Tired of dinnertime feeling like the biggest chore of your life? I know, sis. We are all running 100mph, so a healthy dinnertime routine can feel so heavy! I am about to have a newborn, so now more than ever, there is no time for dinner to consume my thoughts or my days- I know all my busy ladies out there feel this! So today I am sharing three practical tips for how to make dinnertime quick, easy...

You have tried to build healthy habits before. And you started strong. And then life happened and it fell apart… again.   And now you are starting to wonder if weight loss consistency is some kind of skill that other people have and you don't.   It is not. But there IS a reason you keep ending up in the same place.   Today we are getting into why losing weight and maintaining your habits feels so...

If you have ever said "I have tried everything, and nothing works,” this episode is for you.   We are seeing more and more women getting so desperate that they are grabbing whatever is next: the shot they didn't really want, some random supplement from their timeline, an insane cleanse… just to see if SOMETHING will finally move the needle.   But here is the truth: You are searching for an answer...

What if we could walk into swimsuit season feeling confident in photos, even if our goal weight is not yet met? It is possible, and today I am sharing my tips for how.   This episode is for the woman who is tired of hiding from her reflection.   At 35 weeks pregnant and heading straight into swimsuit season, you can trust that I fully understand being uncomfortable with photos or a mirror right no...

Everyone is talking about peptides right now. Your feed, friends, and gyms...are all flooded with the peptide hype.  They are being marketed as quick solutions for fat loss, recovery, and health improvement. If you aren't careful, you can convince yourself that because they are everywhere, they must be worth it.  But behind the claimed "incredible biohacking benefits" we are hearing about everywhe...

Sugar cravings feel impossible to control? You’re not alone... and nothing is wrong with you!  In this episode, I’m sharing 5 realistic ways to handle sugar cravings when you love sweets and want to lose weight (without cutting it out completely). From breaking the craving cycle to simple strategies that actually work in real life, this will help you feel more in control, without the all-or-nothin...

Sis... you are in for a real treat with this episode… If you’ve ever felt like losing a significant amount of weight is impossible for you, this conversation is going to change that. Today, I’m sitting down with Beverly Sykes, who has lost 130 pounds naturally and kept it off for years with Perfect Fit Nutrition. But what makes Beverly’s story so powerful isn’t just the transformation… it’s how sh...

So many women are searching for the one thing that will finally make weight loss work. A better plan. A new program. The right foods. The perfect routine. And right now, with pills and shots being the loudest answers out there, it’s easy to believe the solution must be something outside of you. But in this episode, I’m sharing the one thing you actually need for successful weight loss, and why con...

Do you feel like you are doing everything “right,” but weight loss still feels harder than it should? I am seeing this more and more by the day... and chronic stress and anxiety may be the problem. In this episode, I am diving in on how living in constant fight-or-flight affects: your body, your hunger hormones, your cravings, and your ability to stay consistent with weight loss.   You’ll learn wh...

Mental clutter is so widespread in today’s culture, and I am watching it constantly consume and distract women from doing the things they desire most. I am a victim of this just the same! On this episode, I am sharing the top 3 things that are helping me to cut the noise and remove the mental clutter in my day to day so that I can focus on what matters most. Listen in to hear how I am: Starting th...

It happens to everyone, but sometimes it can feel like it’s just you. The shame of overeating can feel so heavy and overwhelming that it makes you feel hopeless for even trying.  But you have to know that you are not alone. What happens after the overeat is usually the worst part and on today's episode I give you all the steps for what to do after an overeat so that you STOP the spiral1

We are back with Part 2 of our love chat with my husband, Jess! On Part 1, we shared the behind-the-scenes of our relationship and details on how we have grown since then. But today, we are diving in deeper on the specifics of different areas of our marriage that we feel are important for loving each other well. We talk through our non-negotiables, how intentional time together has shifted over th...

In honor of Love month, I brought my husband back on the pod to talk about all things LOVE! Reaching health and weight loss goals is nearly impossible when you feel like your relationships are broken, so this topic is just as important as any other here at Say Grace! I often get asked about Jess and my story, as well as how we do things in our relationship. So, in this two-part episode, we are sha...

If weight loss food starts to feel boring or gross, we will quickly avoid it like the plague. So on today's episode, I am sharing seven practical ways to build meals that keep you full, taste great, and support sustainable weight loss.  From food suggestions to mindset techniques to how to keep your favorite treats, tune in to this episode for tons of ideas and strategies to keep your weight loss...

On today's episode of Say Grace, I sat down with my sister Christa, and we talked allll things pregnancy and weight gain! While pregnancy is such a blessing, the toll it takes on our bodies and minds is often overlooked.  From being uncomfortable, to social media pressures, to postpartum body issues, to preparing for the life change in it's entirety, we dive in deep on all the struggles that come...

2025 was a wild year. And while I was not prepared for what to expect, I am so thankful it happened.  After spending so much time focused on regulation and how to lower my anxiety, I finally feel renewed and ready to take on life again! Instead of focusing on "fixing" like I did in most of 2025, I feel like 2026 is a time for growing! With so much change ahead, I must be intentional about how I ap...

Weight loss is always a goal at the beginning of the year, but I want you to make 2026 the year that you actually keep it off.   To lose weight without the regain, you have to create habits that you can actually keep- it has to be a lifestyle change.  And on today's episode I am sharing my top 4 ways to make a change that sticks in 2026!   Listen in for 4 powerful focuses that will not only help y...

The New Year is upon us and I want to see you succeed in 2026!   In this episode I am sharing my top 5 tips to ensure that you start your New Year goals off right, so that they actually stick this time!   You are done with setting goals that you never actually achieve- let's make 2026 your best year yet! . . For more help losing weight realistically, join me for my FREE upcoming class on how to Sh...

On today's episode, I am so excited for you to hear this conversation with my sweet friend Lisa Vee! Lisa is a former corporate sales leader turned women's confidence coach, and she shares the details on how she completely shook up her life to become the person she is today.   We talk about: -eating disorder recovery, -divorce, -motherhood and how it reshaped her, -and the work she does to help ot...

If you have listened this year, then you know that I went through some health changes as well as some major life changes in 2024 and 2025. I have given you bits and pieces, but today Jess and I are sharing the entire story. The way I had been living and managing stress my entire life began to affect my health. And my health pushed me to a limit that I could no longer ignore at the end of 2024. I h...

We are in the midst of the holiday season, and more than anything I want to help you wake up January 1st without saying "what have I done?" about your weight loss! So in today's episode, I am sharing my top 10 practical tips to handle holiday parties and family meals without the guilt or extra weight. Topics include things like setting your season goals, managing family dynamics, practicing bounda...

In this episode of Say Grace, I sit down with mother-daughter duo Pam and Emma to talk honestly about their long journey with weight loss. Weight loss has been a part of each of their lives for as long as they can remember, but nothing has felt sustainable until now.  We talk about how they support each other in the day-to-day, practical strategies that worked for them, how to stay on track throug...

We are back with Part 2 with PFN Team Dietitian Stacy, talking about the shift in weight loss culture and several things that are contributors.  Today, we dive deeper into how social media can shape expectations through things like: AI and unrealistic perceptions, The misuse of information that sets us up to fail too much noise that can magnify shame. But, social media has not just negatively impa...