The eat.simple Podcast

The unique psychosocial aspects of weight loss for women who came of age in the thin era of the 1990s and are now in their menopause transition. In this episode, Erin -- everyone's fave real-talking women's weight loss nutritionist -- delves into the unique challenges faced by Generation X women, those born between 1965 and 1980, who are currently navigating midlife and menopause. Exploring the ps...

If you struggle with the generic "meal prep" advice -- which involves batch cooking your food and then eating soggy leftovers for days, this is for you. In this episode, we dive into the essentials of meal planning, focusing on practical tips for shopping, cooking, and foraging for food., so you can make food choices on the fly and never rely on meal prep again . Learn how to effectively...

The Critical Role of your Mind and Mood for Weight Loss In this episode, we delve into eat.simple Rule #8: Send Safe Signals to your Brain and Body.  The importance of the nervous system state in achieving permanent weight loss is too often overlooked.  Learn why our modern, stress-filled lives are counteracting our ancient DNA's preference for calm, and how sending safe signals to your brain...

The power of two daily walks (one before breakfast; one after dinner) for optimal health and to "hack" weight loss. In this episode, we explore eat.simple Rule #7:: taking two walks a day. Discover why the host believes this is the closest thing to a 'health hack' and how it offers both metabolic and holistic benefits. The episode breaks down the science and ancient human logic b...

In this episode, we explore the profound importance of sleep for metabolic health and weight loss. Learn why sleep is as crucial as food for your body's functions and discover practical strategies to enhance your sleep quality. From meal timing to evening wind-down rituals, get actionable tips to align your circadian rhythms for better health. Understand the impact of light exposure, nervous s...

The power of elongated meal intervals and how FASTING fits into the FEASTING paradigm learned so far.  In this episode, we dive deep into eat.simple rule number 5: pushing your meal intervals.  Discover how prioritizing and achieving satiety through proper meal consumption can eliminate snacking, reduce food noise, and enhance weight loss.  By focusing on being a meal-eating animal rather than a g...

Introducing "The Funnel," a game-changing meal timing philosophy for effortless weight loss. In this episode, we dive into the complexity of meal timing and introduce 'The Funnel,' a proprietary weight loss philosophy that aligns meal timing with our natural circadian rhythms. Learn about the eat.simple rules and how big, nutrient-dense breakfasts followed by smaller meals throug...

eat.simple Rule #3: Break Fast Epically (part 3 of an 8-part series: The eat.simple 8 Simple Rules) In this episode, we delve into eat.simple Rule #3 - breaking your fast epically to change the game. Building on Rule #1 (answering hunger with a meal) and Rule #2 (prioritizing protein), this rule emphasizes starting your day with a nutrient-dense, protein-dominant meal. This conversation highlights...

eat.simple Rule #2: Prioritize Protein (Part 2 of an 8-part series: The eat.simple 8 Simple Rules) In this episode, the importance of prioritizing protein in our diet is highlighted, especially for women. Explaining that humans are omnivores who need a combination of animal and plant-based foods for optimal health, the episode delves into how protein, made up of amino acids, is the building block...

eat.simple Rule #1: Always Answer Hunger with a Meal (Part 1 of an 8-part series: The eat.simple 8 Simple Rules) In this video, we delve into the first of the eat.simple Eight Simple Rules designed to help you reinvigorate a robust metabolism and create a healthier relationship with food. Discover why always answering hunger with a meal is foundational to overcoming chronic dieting and hypervigila...

Are menopause, cortisol, and sugar really making you gain weight? In this episode, we delve into the reasons behind weight struggles in midlife women. We'll explore common misconceptions and provide solutions for metabolic mismanagement. Join us as we discuss insulin resistance, the impact of stress, the truth about sugar, and why understanding your body is essential. Learn actionable steps to imp...

In this candid video, I share my personal journey with Ozempic. Despite approaching it with an open mind and critical thinking, my experience turned out to be challenging. I delve into why I decided to try this medication, the side effects I faced, and how it affected my appetite and metabolic health. Additionally, I touch on broader implications for weight loss and the contentious debate surround...

As the year wraps up, I’m reflecting on powerful conversations with my clients about starting change now. In this quickie episode, I explore why so many of us delay prioritizing our health—waiting for the “right time” that never arrives. For women in midlife, especially those shaped by the diet culture of the ’90s and 2000s, the hesitation runs deep. But your body has been patiently working for yo...

Eating should be simple, right? After all, if nourishing and fueling our bodies were truly complicated, humans wouldn’t have survived for millennia. Yet today, eating feels anything but simple. Why is that? Why do we make it so hard to do something that should come naturally? In this episode, we’re cutting through the noise, myths, and confusion surrounding food. We’ll dive into the cultural, psyc...

Women’s fear of gaining weight often goes far beyond concerns about physical health. The predominant root emotion is tied to deeper, more complex societal, psychological, and cultural factors. Here’s a breakdown of what lies beneath that fear: 1: Fear of Rejection and Lack of Belonging - Cultural Conditioning : Society equates thinness with attractiveness, worthiness, and success. Women fear gaini...

1) Dairy should not be a predominant source of your protein intake. 2) Drinking more water WILL NOT help you lose weight. 3) Exercise intensity is a GOOD thing and we should be factoring some intense exercise into our week (don't fear the cOrTiSoL 😱). 4) Tracking your food is not only unnecessary, but it's also harmful.

Calories, macros, basal metabolic rate (BMR)... Your body is NOT a dumb calculator. ...and your macro coach doesn't actually know how much food you need -- calories, grams of fat/protein/carbs, ounces of water. But your body does. Your body's nutrient needs are: - highly dynamic - tightly controlled by the brain - communicated to you through your appetite signals - and — I feel really passionately...

I trust my body completely. I am grounded, strong, and confident in my body. I know my body is capable, and I honor its ancient, practiced, and perfect wisdom. I am worthy of lasting health, and I welcome it into my body with ease. My body holds infinite potential because I am part of nature’s perfect design. The more I listen to my body, the more it reveals its strength and resilience. Everything...

You can't "hack" fat loss when you're a midlife female going through the menopause transition. Midlife, perimenopausal fat loss isn't easy. It's a puzzle that must be meticulously solved. If you’re ready to *figure it out* once and for all, let’s do it together.  I’ve created a midlife weight loss solution that has helped over 2000 women, ages 35-55 “figure out” permanent...

What do you want your body to look like? You probably already know that I don't care how much you  weigh  — and neither should you. It's a pointless metric that doesn't have anything to do with what you really want.  You want your body to look different.  That's what "comfortable in my skin" really means.  That's what "confident in my body" really means.  Yo...

In this episode: - Essential fat for women: You might be striving for a body composition that is far outside the normal range for women... which means you are going to have to fight really hard - Subcutaneous fat: The soft, pinchable, actually relatively healthy storage form of fat (which many women hate, but which your body loves) - Visceral fat: The hard, potentially unhealthy fat inside the bod...

Do you live your life by food rules? Where did they come from? Are they in an attempt to control the relative size and shape of your body? Why? Is it possible that the entire origin of your fraught relationship with food and body is part of the modern wellness/beauty programming that we were born into? Do you trust the information that comes from within? Or have you been blinded by the information...

We already know all about temporary weight loss.  We know it all too well.  So today’s anecdote is about permanent weight loss.  Because it is actually possible to lose weight and keep it off. I’m going to walk you through the math of this fat loss puzzle using one of the most basic weight loss approaches: intentional caloric restriction. (Not my fave approach, but pretty much everyone "gets...

This is a conversation between me (Erin) and a handful of clients in an open coaching call. We worked through some ideas about why we soothe our feelings of sadness, loneliness, unworthiness, confusion, chaos, grief etc with food... and if it ACTUALLY works to soothe us; or if it makes us feel worse; or some combination of things. HEADS UP: We do not come to a solution in this chat. We simply talk...

Pressure, worry, rumination, obsession, fixation… I’m doing everything I can to not use the word “stress.” Because you already know chronic stress is bad for your health, and makes your health journey an uphill battle. You may have an understanding of the stress hormone, cortisol… you may have heard that it is one of the root causes of belly fat.  I want to broaden your understanding of this metab...