In this episode I give practical ways to figure out how much to eat for your body-weight goals. We talk about using IF for weight loss, how to follow your appetite for weight loss & intuitive eating for weight loss. I also talk about how healthy foods can cause weight gain and some specific healthy foods that are the biggest culprits of weight gain or lack of losing weight. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support...

Learn what foods to eat during your eating window to optimize weight loss and health. Learn how to make small, doable changes to your food choices that will increase rate of weight loss, make it sustainable, create more energy levels and more stable moods. I give very practical behavioral strategies you can take away and begin to implement immediately. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast:...

This is all things blood sugar related… how it effects our weight, our health, our brain. Learn ideas for managing it so you can optimize your health and weight. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

Learn how to stay on track with your Intermittent Fasting, Time Restricted Eating schedule and/or healthy eating habits through the next 2 months of the Holiday season. Most of us with any food/weight/body issues tend to struggle this time of year due to the availability of more foods, sometimes more social gatherings, being out of routine more, more celebrating… Learn practical behavioral and thought-work strategies to stay on track and maintain your weight and healthy habits. --- This...

Learn why over-restriction will ALWAYS fail when it comes to weight loss and often creates other health issues. Learn ways to stay away from the dieting trap that leads to re-weight gain, psychological issues, & other health issues like thyroid, hormone disregulations, etc. I give you practical strategies to make sure you are creating a sustainable way to lose weight and keep it off for life. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. ...

If you've been on the weight loss journey or weight maintenance journey you will often be tracking, eating breakfast, mid morning snack, shake after the gym, lunch, mid-afternoon snack, dinner, before bed snack… This is how I ate forever trying to lose weight and optimize body composition. But does it work? Is it the best way? If IF better? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast:...

Diet mentality is usually found in people who have dieted multiple times in their lives. If you’ve been a yo-yo dieter or feel like you’ve been dieting off and on your whole life, you most likely carry around diet mentality (often without even knowing it!) Diet mentality is a problem as it is the cause of overeating, regaining weight that has been previously lost and keeps you bound to constant thoughts of food, body & weight. Learn how, for many people, implementing IF can start to...

Does Intermittent Fasting decrease your metabolism? Learn the facts about fasting and metabolism as well as practical strategies you can use to boost your metabolism, lose the weight for good & boost your energy levels. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

Social pressure around food can feel really uncomfortable. If you are trying to stick to a particular IF schedule but your partner orders pizza at 10pm on a Friday night, are you going to keep fasting? Or when you head to the office and there is a fresh box of donuts for breakfast (you usually skip breakfast) but everyone is there waiting for you to indulge just like they are… will you join in? Listen to this episode to learn ways to navigate through these issues as well as other common...

Learn about Flexible Fasting and how to utilize the best fasting protocol to fit your specific goals for weight loss, optimizing health and/or maximizing energy. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

Learn about IF and how it influences stress and cortisol as well as insulin sensitivity. Learn best practices to try for you. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

If you’ve been intermittent fasting but you’re still not losing weight or you’ve plateaued, take a listen to learn what to do to solve this issue. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

It happens to all of us….eating within our fasting window. Learn what to do if it happens and also practical behavioral and thought-work strategies you can implement to prevent it from happening in the first place. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/heather-heynen/support

Incorporating exercising with intermittent fasting is going to depend on many different factors. Different versions of Intermittent Fasting lend themselves to different types of exercising. All these factors will contribute to how you feel during exercise as well as how beneficial the exercise will be for you. Learn what type of exercise and when to exercise will work best for your own personal goals, whether performance-based or fat-loss based. --- This episode is sponsored by ·...

Learn what appetite correction is and how it creates an effortless relationship with food, weight loss & health. Learn what to do to create automatic appetite correction for yourself. --- Support this podcast: https://anchor.fm/heather-heynen/support

Take a listen to learn about dealing with restriction mentality in IF as well as the mental and emotional benefits of IF. Learn how it can help stabilize your mood and bring you peace with food. --- Support this podcast: https://anchor.fm/heather-heynen/support

Water & electrolytes are essential to our bodies. Electrolytes are needed for cells to function properly, to do their jobs. Learn about the symptoms of low electrolytes, how they might help support your fast, & how to incorporate them. --- Support this podcast: https://anchor.fm/heather-heynen/support

Take a listen to learn about all things carbs…Should you eat them? If so, what kinds? How many? Learn about carb-loading, carb cycling & how to use these methods.

Stimulus control is one of the big keys in losing weight as well as creating a healthier relationship with food. It also influences how “easy” or “hard” fasting can feel. Our environment contains specific unique triggers for each of us. Setting our environments up in specific ways can help the fasting part start to feel more effortless as we build our fasting-muscle. Take a listen to learn how.

Take listen to learn the benefits of “true fasting” or “clean fasting” during your fasting window. We also talk about what foods might be most beneficial to open your eating window with.

Answers and discussion on questions around measuring ketones and what to eat during the eating window.

Learn mindset strategies as well as practical behaviors strategies to make transitioning to Intermittent Fasting easier!

Learn how I used different IF methods at different times in my life for weight loss and health. Learn how being flexible improves weight loss results and optimizes our health & well-being.

A short intro to what exactly Intermittent Fasting is and some of the different types used for weight loss & health.