Struggling with stubborn weight gain, low energy, or middle-of-the-night awakenings in perimenopause or menopause? Your sleep may be the missing piece.

On this episode of the Vibrant Menopause Podcast, I’m joined by Dr. Audrey Wells, a board-certified sleep doctor, menopause-certified clinician, and obesity medicine specialist, to unpack why sleep problems are so common—and so overlooked—in midlife women.

We talk about why women’s sleep disorders often go undiagnosed, how poor sleep quietly drives weight gain, cravings, muscle loss, and fatigue, and why “doing all the right things” with food and exercise still isn’t enough if your sleep is disrupted.

In this episode, you’ll learn:

• Why sleep issues are often an early sign of perimenopause
• The powerful connection between sleep, metabolism, and weight loss
• How untreated sleep problems sabotage energy, mood, and fat loss
• When to advocate for a proper sleep evaluation

If weight loss feels harder than ever and you’re exhausted despite your best efforts, this conversation will help you understand it’s not a willpower problem—it’s physiology.

🎧 Listen in to learn how prioritizing sleep can support your metabolism, energy, and long-term health in perimenopause and menopause.

Show Notes:

✨ Grab my FREE doctor-approved breakfast guide at vibrant-md.com/breakfast to start supporting your metabolism from the very first meal of the day.

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Find Audrey at www.sliiip.com

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hello, my vibrant friend! Today I’m joined by Dr. Dana Gibbs, an ENT-turned–integrative hormone expert, for a powerful conversation about something so many midlife women wonder about: thyroid health and stubborn weight gain.

If you’re in perimenopause or menopause and feel exhausted, puffy, struggling with hair loss, brittle nails, or weight that will not budge no matter how “clean” you eat… this episode is for you.

Dr. Gibbs breaks down:

• Why thyroid issues are far more common than most women are told
• How menopause shifts your hormones, binding proteins, and thyroid availability
• The hidden labs—like reverse T3—that many doctors don’t run but can explain fatigue and blocked weight loss
• Why pushing thyroid meds too high is dangerous (even if it feels good in the moment!)
• How to find the right kind of doctor when you need deeper answers

This conversation will help you understand what’s really going on with your metabolism—so you can finally make progress with weight loss in midlife, without guessing and without giving up.

If you’re ready for science-based, personalized support from a physician who specializes in weight loss during perimenopause and menopause, you can learn more about working with me at vibrant-md.com

Let’s get you feeling vibrant again. 💛

Show Notes:

💛 FREE GUIDE FOR YOU
The number one question women ask me is, “What should I eat for breakfast for weight loss in menopause?” I created a simple, doctor-approved guide to make this easy.
Grab your free copy at vibrant-md.com/breakfast

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Connect with Dr. Dana Gibbs

IG: @allergyaccessmd

FB: https://www.facebook.com/consultantsinmetabolism

Consultants in Metabolism Practice: https://www.danagibbsmd.com/?fbclid=IwAR3KqpbPOy-DPEUUvJPIMXkdODr224c7C3VWTBGMWvcuKvgPSCQv3jyTNcc

Take Control of Your Hormones Course: https://www.danagibbsmd.com/course

Allergy Access MD: https://www.allergyaccessmd.com/

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Today I’m sharing big news for every woman in perimenopause or menopause. The FDA and HHS have officially removed the Black Box Warning from menopausal hormone therapy (MHT). This label has scared women and clinicians for more than 20 years, even though the evidence has long shown that estrogen — when started before age 60 or within 10 years of menopause — can actually improve long-term health.

In this episode, I explain what the Black Box Warning was, why it lasted so long, and what this change means for your care. I also discuss a new study of 120 million medical records showing that estrogen therapy is linked with lower risks of breast cancer, heart attack, stroke, and Alzheimer’s, especially when used earlier in menopause.

I share my own story of asking for hormone therapy in perimenopause and being told, “I’m afraid of hormones.” My hope is that this update encourages more women to seek evidence-based treatment—and helps more clinicians feel confident providing it.

If you’ve been dealing with hot flashes, sleep issues, brain fog, sexual pain, weight gain, or that “I’ll just wait it out” feeling, this episode will help you understand your options and advocate for the care you deserve.

💛 FREE GUIDE FOR YOU
The number one question women ask me is, “What should I eat for breakfast for weight loss in menopause?” I created a simple, doctor-approved guide to make this easy.
Grab your free copy at vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

If you’ve ever thought, “I just don’t feel like myself anymore,” this episode is for you.

In today’s conversation, I sit down with Sara Larson — evidence-based menopause coach and passionate advocate for women’s health — to break down the real science of menopause, the myths flooding your social media feed, and what every woman deserves to know about her body in this powerful transition.

We unpack the biggest updates from the Menopause Society Annual Meeting, including:
💡 The truth about testosterone and hormone therapy — what’s evidence-based (and what’s hype)
😴 How lack of sleep can sabotage your metabolism and lead to 250 extra calories a day
🧠 Why anxiety, mood changes, and “not feeling like yourself” are often early perimenopause signs — not just stress
⚕️ How to find qualified, certified menopause practitioners who understand your unique needs

Sara's personal story of going through mysterious health changes, seeing 12 doctors, and finally finding answers will resonate with every woman who’s been told “you’re fine” — when you know you’re not.

This episode is a reminder that you’re not crazy, you’re not alone, and there is evidence-based help available.

If you’re a professional woman ready to feel like yourself again, lose weight for the last time, and finally understand what’s happening in your body — hit play now.

Show Notes:

If you're struggling to find the best breakfast grab my FREE guide here: https://www.vibrant-md.com/

The Menopause Society: https://menopause.org/

NYT Article: ‘I’m on Fire’: Testosterone Is Giving Women Back Their Sex Drive — and Then Some - Susan Dominus

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Sara Larson is an Evidence-Based Menopause Coach in Minnesota.

Sara's Website: https://www.saralarsoncoaching.com/

Sara's Instagram: https://www.instagram.com/saralarsoncoaching/

Sara's Facebook: https://www.facebook.com/saralarsonwoodruff

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hi friend — today I want to make a case for why counting calories doesn’t work for perimenopause and menopause weight loss… and why a hormonal approach makes so much more sense for what’s really going on in your body right now.

For years, we were told that weight loss was simple math: calories in, calories out. But at midlife, that old formula falls apart. You can eat less, work out more, and still gain weight — and it’s not your fault.

In this episode, I’ll explain how shifting estrogen levels change your insulin response and why that leads to frustrating weight gain even when your habits haven’t changed. I’ll share real stories from women I work with who finally started losing weight again once they began nourishing their bodies instead of restricting.

You’ll learn:
 💡 Why your metabolism hasn’t actually “slowed down” — even if it feels that way
 💡 How to eat in sync with your hormones so you can lose weight without counting or cutting calories
 💡 What to focus on instead: protein, fiber, healthy fats, and meal timing that supports your hormones

If you’ve ever thought, “I’m doing everything right, but my body just isn’t responding like it used to,” this episode is for you.

It’s time to stop under-eating, stop tracking every bite, and start fueling your body so it can support you through this incredible stage of life. Let’s build a sustainable way to lose weight — for the last time.

If you've been struggling with breakfast during this transition period, find my best breakfast here! - https://www.vibrant-md.com/breakfast

Show Notes:

Grab the Breakfast Guide Here! -  https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hello, my vibrant friend! This is your 2025 Hormone Update, I’m joined by Dr. Kerri Anthony, OB-GYN and founder of Your Menopause MD, to share what every woman in perimenopause or menopause needs to know about hormone therapy, bioidentical hormones, and testosterone.

We cover the latest research on hormone safety, how to choose the right type of estrogen, and why personalized menopause care matters for your mood, metabolism, and energy.

If you’ve been told “your labs are normal” but don’t feel like yourself, this conversation will help you find answers—and relief.

If you've been struggling with breakfast during this transition period, find my best breakfast here! - https://www.vibrant-md.com/breakfast

Show Notes:

Grab the Breakfast Guide Here! -  https://www.vibrant-md.com/breakfast

Ways to Connect with Me:

Instagram: https://www.instagram.com/heatherawadmd/?hl=en

LinkedIn: https://www.linkedin.com/in/heatherawadmd/

Website: https://www.vibrant-md.com/

YouTube: https://www.youtube.com/channel/UC8ksjIG1j7eIRttczBE1o2Q

Connect with Dr. Kerri Anthony

Website: www.yourmenopausemd.com

Facebook: https://www.facebook.com/yourmenopausemd2

Instagram: https://www.instagram.com/stories/yourmenopausemd/

TikTok: https://www.tiktok.com/@yourmenopausemd

YouTube: https://www.youtube.com/@YourMenopauseMD

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Have you ever wondered what it’s like to work with me one-on-one or inside one of my group programs? In today’s episode, I’m pulling back the curtain and walking you through exactly how I help professional women in perimenopause and menopause finally lose weight for the last time — without counting calories, cutting carbs, or giving up the foods and lifestyle you love.

You’ll learn how we reset your hormones, build simple and sustainable meal frameworks, and create graceful boundaries so you can navigate social events, travel, and busy workweeks with confidence. From the Hormone Reset Plan to the Timing Triumph Framework and Jet Set & Reset Guide, every step is designed to work with your unique schedule — not against it.

If you’re ready to release stubborn weight, feel amazing in your clothes again, and make lasting peace with food, this episode is for you. I’m currently taking just two more one-on-one clients this fall, so now is the perfect time to start your final weight-loss journey.

👉 Book your free mini session through the link in the show notes and let’s make menopause weight loss simple, sustainable, and vibrant.

Show Notes:

Free Mini Session With Me - https://calendly.com/heatherawad/discovery-calls.

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Have you ever heard of a menopause doula? I hadn’t either until I met Dr. Siri Erickson, and wow, did this conversation open my eyes.

Dr. Siri is a certified menopause doula and Clinical EFT practitioner who helps women through the emotional and brain-related changes that happen in perimenopause and menopause. After struggling herself with anxiety, brain fog, and exhaustion, she made it her mission to help other women find their way through this season feeling supported and whole.

In this episode, we talk about what a menopause doula actually does, why your brain might feel different in midlife, and how to work with your body instead of fighting it. We also get into the surprising benefits of this “brain remodel” that happens during menopause and how it can lead to more clarity, confidence, and freedom on the other side.

If you’ve been wondering why you don’t quite feel like yourself lately, or how to better support your brain and hormones, you’ll love this conversation.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

Dr. Siri Erickson:

With a doctorate in contemplative leadership, Siri has helped 100’s of professional women navigate big challenges with confidence and compassion. After leaving a high profile job in academia with debilitating brain-related perimenopause symptoms, she spent countless hours researching and learning her way back to health. Now, as a certified menopause doula, clinical EFT practitioner, and business owner, she works with brainy and soulful women in perimenopause who feel like they are losing their minds and struggling to make it through each day’s overwhelming to-do list. She helps them get their brains back, be in the driver’s seat for their own health, and experience joy as they thrive again in life and work.

Siri was recently featured as the cover story in River Valley Woman magazine. - https://www.luxequarterlies.com/river-valley-woman

Free guide - Perimenopause on Purpose: A Checklist to Put Yourself Back in the Driver’s Seat

The menopause transition actually does have benefits, if we know how to take advantage of them. Find out what those benefits are and focus on getting a brain and health upgrade.

Get your free copy here - https://info.thecompassionway.com/perimenopause-on-purpose-checklist

Free personal consultation - Get Your Brain Back Strategy Session

In a private 30 minute session, I will listen to how you are struggling, help you identify what your goals are, and provide customized recommendations to help you get the support you need.

Schedule your session today - https://info.thecompassionway.com/perimenopause-strategy-call

Connect with Dr. Siri Erickson: thecompassionway.com and email is siri@thecompassionway.com

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

If you’re a woman in perimenopause or menopause and you have a vagina, listen up because this conversation will change the way you think about your body.

My guest is Dr. Rachel Rubin, a Urologist and Sexual Medicine Specialist who’s helping women everywhere reclaim comfort, confidence, and pleasure. The work she’s doing in her clinic and online is empowering women to finally understand what’s possible in midlife.

We’re talking all about vaginal estrogen: the small but mighty treatment that can transform everything from dryness and pain to libido and urinary health. It’s backed by decades of research, yet so few women have ever been told about it.

Dr. Rubin has made it her mission to change that. She’s educating doctors, mentoring the next generation, and speaking directly to women who deserve better answers and better care. Her energy is contagious, her knowledge is unmatched, and her message is simple: you don’t have to just put up with discomfort.

Tune in for this eye-opening, empowering episode and find out why every woman in midlife needs to know about vaginal estrogen.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

if you're interested in supporting Dr. Rachel Rubin's work, you can visit her at:

• Website: https://www.rachelrubinmd.com/
• Instagram: https://www.instagram.com/drrachelrubin/?hl=en
• Facebook: https://www.facebook.com/DrRachelRubin/
• LinkedIn: https://www.linkedin.com/in/rachel-rubin-7433b0134/
• Twitter: https://twitter.com/drrachelrubin

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Lunch can be one of the trickiest meals during a weight loss journey, especially in menopause. In this episode, I share how being intentional with your midday meal can support weight loss, steady energy, and clear thinking for the rest of your day.

You will learn why protein, vegetables or berries, and healthy fats are the best combination for lunch, and how they help avoid afternoon crashes and constant snacking. I also give you simple, realistic examples you can take to work or grab on the go.

If lunch often leaves you tired, unfocused, or still hungry, this episode will help you create meals that truly work for your goals and your busy life.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hello my friend. In today’s episode, we’re talking about four reasons to “eat like my grandma” for weight loss and weight maintenance. This isn’t about outdated recipes—it’s about simple, nourishing habits that work beautifully for women in midlife and menopause.

I’ll walk you through how focusing on protein, fiber, and healthy fats at your meals (instead of constant snacking) can help with midlife weight loss, balance your hormones, reduce overeating, and keep your insulin levels steady. You’ll hear why this way of eating supports not just menopause weight management but also your energy, focus, and long-term health.

If you’ve ever wondered whether those “healthy” snacks are helping or hurting you, or you’re looking for an easier framework for nutrition in menopause, this episode will give you clarity and maybe even a smile as you remember the wisdom of your own grandma.

Tune in to learn how these four simple shifts can help you stay vibrant, strong, and healthy through midlife and beyond.

Show Notes:

Grab the Guide to the Best Breakfast for Menopause Weight Loss - https://www.vibrant-md.com/breakfast

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hello my friend, and welcome back to the Vibrant Menopause Podcast! Today, I am thrilled to introduce you to my guest, Missy Hughes, a certified personal trainer, nutrition coach, and life coach who will be joining us inside my upcoming Reset & Release group program this September.

Missy brings a wealth of expertise and lived experience to the conversation, and together we dive into why strength training is such a powerful tool for midlife women—not just for weight loss, but for metabolism, bone health, sleep, stress, and even mood. We’ll talk about what really happens to your body during menopause, how movement helps reduce stiffness and inflammation, and why even five minutes a day can make a huge difference.

If you’ve ever wondered how to fit strength training and mobility into your busy professional life—or if you’re ready to finally feel stronger, calmer, and more at home in your body again—this episode is full of practical strategies and inspiration for you.

✨ Don’t miss the part where Missy shares her simple tips for weaving movement into your day, even when life feels packed to the brim.

About Missy:

Welcome to my journey of transformation! As a Personal Trainer and Nutrition Coach, my journey began with a focus on overcoming personal challenges.  Insights into stress management from the Chek Institute helped me realign my hips and low back. Practical food habits, learned through Precision Nutrition, led to a 22lb weight loss by adopting one habit at a time.  

In 2015, a profound experience at the Hoffman Institute taught me that habits are learned behaviors, separate from our identities. Distinguishing between myself as a person and the habits I repeated showed that my enjoyment of a tidy house turned detrimental as I consistently left late to complete tasks.

In 2019, everything really clicked. Discovering Life Coaching equipped me with the tools I needed to stop procrastinating and trying to be perfect. Instead, I learned how to pursue what truly matters to me.

I’m deeply grateful for these shifts, allowing me to close each day with a sense of accomplishment.

How to Connect With Missy:

Website: https://www.missyhughescoaching.com/

Instagram: https://www.instagram.com/missybennetthughes/

YouTube: https://www.youtube.com/@MissyHughesLifeCoach

Facebook: https://www.facebook.com/missy.hughes.1656

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Welcome back, my friend! Today’s episode is a little different from our usual conversations about menopause and midlife health, but I know you’ll find it inspiring and practical.

I’m joined by Dr. Parham Balan, a radiologist from Southern California who built a multimillion-dollar real estate portfolio while raising two young children and working full-time in medicine. She reached financial independence at 41 and chose to practice medicine on her own terms.

Now, as founder and CEO of Generational Wealth MD and GW Capital, Dr. Parham helps thousands of physicians create passive income, build real estate portfolios, and move toward financial freedom. She also leads a nonprofit in rural India that provides education and empowerment for children with disabilities—something very close to her heart.

In this conversation, you’ll hear:

• How losing her job became the catalyst that pushed her to explore real estate.
• The surprising timeline shift that took her from a 17-year plan to financial freedom in just one year.
• What it really looks like to move from being a physician to building and leading a business.
• Why growth, identity shifts, and embracing new challenges are so important in midlife.

Whether you’re a physician, professional woman, or simply curious about what it takes to make bold changes in midlife, this episode will leave you encouraged to see obstacles as opportunities—and to embrace the possibility of living and working on your own terms.

Show Notes:

Physician Freedom Summit  October 6-8

Connect with Dr. Param Baladandapani

LinkedIn

Instagram

Facebook

Ways to Connect with Me:

Instagram

LinkedIn

Website

YouTube

Reset and Release Program

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hi friend, it’s so good to be back with you on the podcast! After a little break and some unexpected voice therapy, I’m excited to dive into a topic that resonates with many professional women in midlife: how to lose weight in a way that truly helps you feel better about yourself.

So often I hear, “I want to lose weight so I can like myself again.” While this makes sense with all the body changes that happen in perimenopause and menopause, it can actually keep us stuck. The truth is that weight loss and self-liking are two separate journeys, and you don’t have to wait until you reach your goal weight to feel good about yourself.

In this episode I’ll share:

• Why liking yourself before you lose weight is possible and powerful
• How self-kindness makes weight loss easier and more sustainable
• What neuroscience tells us about small celebrations and motivation
• A client story that shows how changing your inner voice can change everything

If you have ever thought you would finally feel confident once the scale showed the right number, this episode will give you a fresh perspective. You can start liking yourself now, and that shift makes all the difference.

Show Notes:

👉 Join Dr. Heather’s FREE Masterclass: 3 Surprising Secrets to Menopause Weight Loss
📅 August 26 at 7 PM CT / 8 PM ET
🔗 Sign up here: https://vibrant-md.com/event

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Hello friends! In this episode, I am delighted to have Dr. Sarah Stombaugh on the podcast. We explore the popular GLP-1 medications you may have heard about—Ozempic, Wegovy, Mounjaro—and talk about how they work, who they're designed for, and what makes them effective. We also unpack some of the concerns around these medications, including who should avoid them and what needs to be in place for long-term success.

Dr. Stombaugh explains how these medications fit into a much bigger picture that includes nutrition, movement, sleep, and stress management. For women in perimenopause and menopause who are seeing changes in their weight and metabolism, this conversation offers clarity and reassurance. Whether you’ve struggled with weight your whole life or are seeing shifts for the first time, you’ll find helpful information here.

We also talk about Dr. Stombaugh’s excellent online resource, The GLP Guide, created to support people using these medications outside of a comprehensive care program.

Dr. Stombaugh’s approach is science-based, compassionate, and refreshingly practical. I think you’re going to love what she shares.

Show Notes:

Grab the Breakfast Guide Here!

Connect with Sarah Stombaugh, MD on:

Dr. Stombaugh’s GLP Guide

Dr. Stombaugh’s Instagram

Dr. Stombaugh’s Tiktok

Dr. Stombaugh’s Facebook

Conquer Your Weight Podcast - Apple

Conquer Your Weight Podcast - Spotify

Ways to Connect with Me:

Instagram

LinkedIn

Website

YouTube

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

High-Protein Vegetarian Eating: Join Heather Awad, MD, and Vasudha Viswanath, author and expert from EatingWell, as they explore tips, recipes, and insights for incorporating more protein into a vegetarian diet. Vasudha’s expertise includes vegetarian and vegan cooking and low-carb cooking. She is the author of The Vegetarian Reset and the founder of We Ate Well, a wellness website featuring low-carb vegetarian recipes.

More about Vasudha: www.eatingwell.com/author/vasudha-viswanath

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Holiday Eating Tips from Two Weight Loss Coaches: Heather Awad, MD, and Dr. Ginny Trierweiler share expert advice and practical strategies to help you enjoy the season while maintaining your health and weight goals. Discover tips for mindful eating, managing cravings, and staying balanced during festive gatherings.

Dr. Ginny Trierweiler's Socials:
https://www.linkedin.com/in/ginnytrierweiler/
https://www.facebook.com/ginny.trierweiler/
https://www.youtube.com/@slenderforgood/

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

If you've listened to this podcast before, you'll know that one of the keys to successful weight loss in the menopause transition and beyond is taking control of your insulin and blood sugar levels. More specifically, being mindful of when and what you're eating in order to allow your levels of insulin, our fat storage hormone, to rise in reaction to typical increases in blood sugar, then fall back down when its work is done. 

There's so much that we could discuss regarding optimizing diet and lifestyle for menopause weight loss, but sometimes we all just need some quick and easy wins. So in this episode of the Vibrant Menopause Podcast, I'll be sharing 5 simple blood sugar hacks to turn any meal into a meal geared towards menopause weight loss. 

These are hacks that I use everyday to reduce blood sugar spikes with every meal. And the best part? They're so simple I hardly have to think about doing them! 

I hope you find this episode helpful, and if you do, please consider subscribing to the podcast and sharing with somebody else who might appreciate it. These little acts go a long way in helping the Vibrant Menopause Podcast to grow and reach other professional women. Enjoy!

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

In this week's episode of the Vibrant Menopause Podcast, we'll be exploring some of the myths surrounding keeping your blood sugar "balanced" and how it plays in with weight loss. There are three main myths that we'll get into, and after going through them my hope is that you'll have a solid understanding of how glucose, insulin, and weight loss all work together.

Before we dive in, here's a little preview of the myths:

• Myth #1: Eating frequently keeps your metabolism revved up
• Myth #2: Eating frequently controls hunger
• Myth #3: Eating frequently helps to keep blood sugar from going too low

Think about what you've heard about blood sugar and weight loss. Have you heard any of these myths? There's so much information out there, but once you've got a handle on how blood sugar and insulin work together, it's much easier to understand the key to unlocking sustainable and consistently effective weight loss. I'm confident that this episode will get you there!

I hope you enjoy this episode, and if you do, consider subscribing to the podcast and sharing with somebody else who might appreciate it. These little acts go a long way in helping the Vibrant Menopause Podcast to grow and reach other professional women. Enjoy!

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Menopause and perimenopause are tough. Let's just break it down quickly. 

After years of relative homeostasis in our bodies, things just start to go a little haywire across most body systems. We see mood changes, skin changes, difficulty sleeping, hot flashes, and then the pièce de résistance for many people... our weight can sneak upwards and aggregate around the middle without changing anything about our diets. Tough!

Now just remember, there's light on the other side of the tunnel and everybody will eventually make it there. But in my years as a doctor and weight loss expert, I've found that professional women tend to struggle a bit more than others when it comes to weight loss in menopause. So in this episode of the Vibrant Menopause Podcast, we'll be exploring the very specific reasons why this is, as well as strategies for navigating some of the main challenges that professional women face on their menopause/perimenopause weight loss journeys.

As you'll hear in this episode, when I hit menopause I also struggled with my weight until I learned about managing my hormones through healthy, menopause-tailored eating. At that point I was able to lose 27 pounds and keep them off, and now I find so much joy in helping other professional women through the same challenges that I faced. So if as you're listening something that we're discussing sits with you, don't hesitate to reach out to strike up a conversation about how we can get you started on your final weight loss journey. 

I hope you enjoy this episode, and if you do, consider subscribing to the podcast and sharing with somebody else who might appreciate it. These little acts go a long way in helping the Vibrant Menopause Podcast to grow and reach other professional women. Enjoy!

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We've always been told that breakfast is the most important meal of the day, and there are, of course, arguments for why this is or not true, depending on your perspective. But when we're talking about weight loss in menopause and beyond, the foods with which you start your day can have a real impact on how easily you shed those extra pounds, especially those sitting around the waist.

So in this episode of the Vibrant Menopause Podcast, we'll talk about why I unequivocally advocate for a savory breakfast over a sweet breakfast everyday, and we'll dive into the components that make-up the ideal breakfast for weight loss. Because ultimately, for women in midlife, menopause, and beyond- the name of the game for losing weight is decreasing blood sugar and insulin levels, and getting plenty of protein, fiber, and healthy fats with each meal. 

But as you'll hear today, the benefits of switching up your breakfast from sweet to savory goes beyond weight loss. It's a pivot for better overall health and increased energy. So I hope you find this topic interesting and can implement some of the practical tips that I share into your morning routine.

As always, thank you so much for listening and for being a part of the Vibrant community. If you enjoy this episode please consider sharing with others who might also enjoy it. And if you haven't yet, be sure to follow or subscribe to the podcast so that you don't miss an episode. Take care! 

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There may be some cool medical technology that your primary care doctor isn’t offering you. It could help increase your health span (your healthy years), by telling you what is going on with your heart right now. It might not be offered because you seem “fine,” and it may not be covered by insurance, but it’s not very expensive out-of-pocket for most professional women either. 

Take the Coronary Artery Calcium Score test, for example. It’s a CT scan to see if you have calcium deposits in the arteries that supply your heart, and it might change the preventive treatment you need for your heart. This is especially true for people with a family history of heart disease.

My guest today is Dr. Tracy Paeschke, a board-certified cardiologist and health coach with over 25 years of experience caring for people with heart disease. After working for many years to diagnose and treat heart disease, she now focuses on prevention. She practices Integrative Cardiology in person at her clinic in Monument, Colorado, and through telehealth in several states. She employs the latest advanced lab testing, diagnostic testing, and cardiac imaging to provide a personalized assessment of her client's cardiac risk. She is passionate about helping people prevent and reverse heart disease through personalized medicine so they can enjoy a long life in good health.

In today's episode, Dr. Paeschke will give us strategies to increase the health of our hearts--yes, you can improve from where you are--and we talk about what level of LDL babies have. It will give you REAL perspective on your own cholesterol numbers.

I hope you enjoy the conversation and find something you can do to improve your health span, your years of good health.

And if you're interested in learning more about Dr. Paeschke's work after listening, be sure to check out any of her social media sites, linked below:

• Website: https://hearthealth.care/
• Facebook: https://www.facebook.com/hearthealthprevandwell
• Instagram: https://www.instagram.com/_heart.health_/
• LinkedIn: https://www.linkedin.com/in/drtracypaeschke/
• YouTube: https://www.youtube.com/@hearthealth_/
• Podcast: https://podfollow.com/heart-health-prevention-and-wellness

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Exercise is the gift that keeps on giving, especially in the midlife transition that we all go through. From weight loss, to overall health, to menopause health, the benefits of starting and maintaining an exercise routine show up in all aspects of our lives and keep us happy and vibrant long into the future. 

So in this episode of the Vibrant Menopause Podcast, I share what I think are the benefits of exercise that can most profoundly touch the lives of women in menopause and midlife. We'll discuss how it impacts sleep, metabolism, and stress levels, and how all of that in turn can lend a helping hand with weight loss. We'll also look at how exercise helps with overall bone, lung, heart, gut, and brain health, which are things we all want to take care of as we progress through the years. And finally I'll share some practical tips on how to incorporate more movement and exercise into your life so that you can reap all of the amazing benefits.

As I say in this episode, if you're interested in building your exercise habits, start small and work your way up from there. A 1% change will move you forward infinitely more than no change at all.

I hope you enjoy this episode, and if you do, please consider subscribing to the podcast, following the channel on YouTube, and sharing with anybody who you think might find this content interesting. Thank you!

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Did you ever wonder why some long-term relationships stay hot, and some become more like friends or roommates? 

Did you ever think that once the kids were out and you had more energy that you would have more passionate time with your partner, but it just isn’t going that way? 

Well, my guest today on the Vibrant Menopause Podcast is here to talk about midlife intimacy for high performance couples.

A physician coach and Intimate Marriage Expert, Dr. Alexandra Stockwell is the best-selling author of “Uncompromising Intimacy,” host of The Intimate Marriage Podcast, creator of the Aligned & Hot Marriage program, as well as a wife of 28 years and a mother of 4. Couples who work with her discover the key to passion, fulfillment, intimacy, and success isn’t compromise–it’s being unwilling to compromise--because when both people feel free to be themselves, the relationship is juicy, erotically alive, and deeply nourishing.

For over 20 years Dr. Stockwell has shown men and women how to bring pleasure and purpose into all aspects of their relationship: from the daily grind of running a household, to intimate communication and ecstatic experiences in the bedroom–all while achieving extraordinary professional results. High performing individuals who are successful in their careers (but can’t say the same for their romantic relationships) work with her to create the quality of relationship they long for.

In this episode Dr. Stockwell shares how she got into this fascinating and fulfilling line of work, and spills some of her secrets on how she helps couples build the relationships that they've always dreamed of. This is an episode that will without a doubt get you thinking in the best way possible, and I'm sure everybody will take something away from it.

If after listening to the episode you want to learn more about Dr. Alexandra Stockwell's work, please visit her at any of the links below:

• Website: https://www.alexandrastockwell.com
• LinkedIn: https://www.linkedin.com/in/alexandrastockwell/ 
• Instagram: https://www.instagram.com/intimacydoctor/
• Facebook: https://www.facebook.com/Intimacydoctor/
• YouTube: https://www.youtube.com/@intimacydoctor
• TikTok: https://www.tiktok.com/@intimacydoctor
• Podcast: https://www.alexandrastockwell.com/podcast/

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Have you ever tried intermittent fasting, lost a few pounds, but then seemingly got stuck on a weight plateau? 

If you have, don't worry, this story is incredibly common and it usually stems from one thing: we forget to keep the "intermittent" in "intermittent fasting. What I mean by this is that as humans we have a tendency to fall into behavioral patterns, and in turn, our bodies adopt a new homeostasis to accommodate the changes. It's all in the name of keeping us alive!

So when somebody starts a fasting protocol and sticks with it, eventually the body catches up and does its best to keep things running steady. That's when the plateau happens, and that's when people typically drop IF.

So that begs the question... is IF even a good solution for weight loss?

The simple answer is YES, it is as long as we stay true to what it is meant to be, which is INTERMITTENT. So in this episode of the Vibrant Menopause Podcast I'm going to be talking about the various ways that you can keep IF intermittent and avoid that lousy plateau. It's a short episode, but I promise that you'll walk away with a revitalized and simple view of IF that can help you reach your weight loss goals.

Enjoy, and please consider sharing this episode and subscribing to the podcast. Thank you!

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Did you know that rates of uterine cancer are rising? 

Odds are that most listeners haven't heard this, which comes as no surprise considering this topic hasn't been covered nearly enough in popular medical news. So in this week's episode of the Vibrant Menopause Podcast, we're going to be covering everything that uterine-bearing folks should know in order to stay healthy, happy, and vibrant!

To help me out, I'm joined by my friend, colleague, business owner, and board-certified OBGYN, Dr. Cheruba Prabakar. Also known as The Fibroid Doc, she runs the LaMorinda Gynecology and Surgery Center in Lafayette, CA with the mission of providing longitudinal medical and surgical care, from menarche to menopause and beyond- in a personalized, accessible, and sustainable way.

In this episode, Dr. Prabakar and I take our time covering the most important questions surrounding uterine cancer, including:

• What is uterine cancer?
• What are the causes and risk factors of uterine cancer?
• What are the types and symptoms of uterine cancer
• How does uterine cancer show up in different demographics?
• How is uterine cancer diagnosed and can it be detected early?
• What are the treatment options?
• Are there any preventative measures that people can take to promote uterine health?

It was a pleasure to have Dr. Prabakar on the podcast and I hope you all enjoy the conversation. If after listening you would like to learn more about Dr. Prabakar's work, you can find her at any of the following links below - she would be thrilled to hear from any of you! So enjoy, and have a vibrant summer!

• Medical practice website: www.lamorindagyn.com
• Fibroid care website: https://www.thefibroiddoc.com
• Instagram: https://www.instagram.com/thefibroiddoc/
• Youtube: https://www.youtube.com/channel/UCyPUtuVimf7GpprOiuXVWaw
• Facebook: https://www.facebook.com/TheFibroidDoc.CherubaPrabakarMD

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Intermittent fasting is a powerful tool for weight loss or general health, but it can be daunting, especially if you've never done it before!

This week on the Vibrant Menopause Podcast we're back with an episode that's short, sweet, and will set you up for success if you have intermittent fasting on the brain. I share three things that I do, and that I think would help everybody in preparation for their fasts. The three tips that I share will get you in the right mindset, prime you for remarkable health, and help to reduce many of the pains that come with intermittent fasting.

Try these tips out during your next fast and please be sure to let me know how it goes. Wishing you all a happy, healthful, and vibrant summer. Enjoy!

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It's no surprise to anybody that the big snack food companies of the world have been sneaking around for decades now- plotting how to get their processed products into our pantries and ultimately our stomachs. It really started in the 80s when the idea of snacking while watching TV was introduced, and it's only grown from there.

Over time, snack food marketing has successfully shifted our eating habits from one where we ate three dedicated meals per day, to erratic eating throughout the day that doesn't allow for much digestion downtime between ingestion. On top of that, the snack food has become more and more processed to the point where the default for much of the US population is a sugar-filled option, containing a seemingly never-ending list of ingredients.

Now, in recent times we've seen a glimmer of hope in the fact that consumers are starting to shy away from these ultra-processed foods. It's not clear why this is happening, but one thing is clear: the big snack food companies aren't happy about it and they're actively working to reverse it!

In this episode of the Vibrant Menopause Podcast, we'll be talking about the sneaky tactics that these companies and their executives are using to boost their sales and regain their control over our eating habits. From suggesting the addition of highly processed foods to typical dishes, to bashing the use of the word "ultra-processed," the games have just begin and it's really quite worrying.

So as you listen, please take note that the snack food companies are coming for you, and know that we're all better off sticking to three dedicated meals per day consisting of healthy fibers, fats, and protein. I hope you enjoy this episode and be sure to stay tuned for more as this story develops!

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The gut-brain connection has been THE hot topic in academic and popular science for a while now because of the incredible evidence that's come out to support its validity. But as humans, we've known, or at least intuited, that there's some sort of connection for much longer. Just think about the ubiquity of the phrases "listen to your gut" or "butterflies in my stomach"!

Now, combine our long-standing human intuition with the rapidly stacking evidence from studies, and what we're left with is a powerful way to understand our personal health. That's what my guest this week on the Vibrant Menopause Podcast is doing, and she's using her expertise to beautifully guide women through their midlife transitions.

Her name is Dr. Ellen Albertson, a psychologist, registered dietitian, wellbeing coach, and self-compassion teacher. Known as The Midlife Whisperer™, she helps women find the energy, confidence, and clarity to make their next chapter their best chapter. 

Our conversation covers a variety of fascinating topics, including nutritional psychology, self-compassion, stress management, and of course, the gut-brain connection. She also offers practical tips for women navigating midlife changes, and introduces her book, 'Rock Your Midlife,' which outlines seven steps to a more fulfilling life in midlife and beyond.

This episode is a must-listen for any women looking to find energy, confidence, and clarity in their midlife, so I hope you enjoy and find it enlightening!

If after listening to this episode you're interested in learning more about Dr. Ellen's work, please check out any of the links below!

• Website: https://themidlifewhisperer.com/
• Podcast: https://rockyourmidlife.podbean.com
• FB Group: https://www.facebook.com/groups/drellensmastermind
• FB Fan: https://www.facebook.com/DrEllenAlbertson
• IG: https://www.instagram.com/the_midlife_whisperer/
• X: https://x.com/i/flow/login?redirect_after_login=%2FRockYourMidlife
• LinkedIn: https://www.linkedin.com/in/drellenalbertson/
• YouTube: https://www.youtube.com/channel/UCsrtJwZ9JxWA82K2tKDYdHA/featured
• Free Gift: https://themidlifewhisperer.com/freebie/

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One in every four workers in the US works the night shift. So when the sun goes down and the other 3/4ths are getting ready for bed, they're starting their day of work. If you've never experienced this before, take a moment to think about the unique challenges this kind of work poses...

You might be wondering things like, "when are they supposed to eat?", "how do they spend time with their families?", "when do they sleep?", "how do they get good quality sleep?", etc... And these are all very valid questions that, in all honesty, a lot of night shift workers haven't quite figured it out. 

For professional women, such as healthcare workers, who work the night shift, finding a sustainable way to do this kind of work is crucial to long-term professional success, as well as being able to maintain a happy and balanced life outside of work. Here's where today's guest steps in!

Dr. Chinyelu E. Oraedu, also known as Dr. Yel'Ora, is Board Certified in Internal Medicine, and is the CEO and founder of Dr. Yel'Ora Lifestyle & Obesity Coaching for night workers. She founded her coaching practice after going on a total lifestyle makeover in which she dedicated herself to becoming very intentional about the way she lives her life in order to thrive in shift work. She engrossed herself in the research about night shift work and put together a program to support, empower and transform the experiences of other workers as they face the unique challenges associated with their non-standard work schedule. 

In this episode of the Vibrant Menopause Podcast, Dr. Yel'Ora shares her perspective on night shift work, how she got into it in the first place, and how she learned to make the most of it for herself and others. Her goal is to help normalize this type of work and put workers in a position where they can embrace its advantages without sacrificing on their physical health, mental health, families, social engagements, and anything else that's important to them.

If after listening to this episode you're interested in learning more about her work, please find her at any of the links below. Enjoy the episode!

• Facebook: https://www.facebook.com/profile.php?id=100066781772391&mibextid=kFxxJD
• Instagram: https://www.instagram.com/dusktodawnmd/
• LinkedIn: https://www.linkedin.com/in/chinyelu-oraedu-m-d-a4a01b87/
• Coaching Website: https://www.dryelora.com
• Radio Show: https://www.dryelora.com/nightshift-lifestyle-show/

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Something I've noticed in myself and with clients is that when us women hit midlife, we start to see our brains changing with menopause. Most frequently we observe more brain fog and difficulty recalling words. Inevitably, we then begin to consider what our future cognitive health looks like, and turn to family members to try to get a glimpse into the what might lie ahead.

There's no denying that these changes are daunting, especially if you weren't expecting them, but fortunately for us, there are experts like today's guest who can guide us through the changes and educate us on how to live a long, fruitful, and brain healthy life!

My guest on this episode of the Vibrant Menopause Podcast is Dr. Annie Fenn, an OBGYN from Jackson, Wyoming who's on a journey to help people fend off Alzheimer's and other neurodegenerative diseases through eating delicious food. After 20 years of practicing as an OBGYN and helping menopausal women through normal neurologic changes, she decided she wanted to zoom in on this aspect of her work. So she retired from her practice, entered culinary school, and the rest is history. 

She has since started the Brain Health Kitchen, through which she teaches classes on brain health nutrition, leads brain health retreats around the world,  and has published a new cookbook called The Brain Health Kitchen: Preventing Alzheimer's Through Food.

Dr. Fenn does a terrific job of mixing the most up-to-date scientific literature on food and brain health into actionable advice and a delicious way of eating, and you'll hear all about that in this episode. We'll discuss the midlife neurological changes that women can expect to see in perimenopause and menopause, we'll zoom in on brain healthy diets such as the Mediterranean and MIND diets, and she'll walk us through the brain benefits of various food groups as well as weekly consumption goals to help minimize the risk of cognitive decline.

This was a fascinating discussion and I'm sure that everybody will be able to take something away just from listening. But if you're interested in learning more about Dr. Annie Fenn's work with her Brain Health Kitchen, be sure to visit her at:

• Website: https://www.brainhealthkitchen.com/
• Instagram: https://www.instagram.com/brainhealthkitchen/
• Facebook: https://www.facebook.com/brainhealthkitchen/
• Book: https://www.brainhealthkitchen.com/published-work-2/

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If you're like me who grew up in the '80s, you'll probably remember the seasonal color analysis trend that gained huge popularity. Now, fast forward to 2024 and it's back and more specific than ever before, with new categories and analysis protocols that are allowing people to really narrow in on the exact clothing, jewelry, hair, and nail color palettes that suit them the best.

My guest today, Jeannie Stith, is a color analysis expert and the founder of Your Color Guru, and she's been a leader in bringing this service back to the mainstream while making it more accessible than ever before. She's been featured in VOGUE magazine, Real Simple, and The Spark Joy Podcast, and her services are now available in 48 countries and counting!

I came across Jeannie after my midlife weight loss journey when I needed to rebuild my wardrobe with clothes that fit and made me feel comfortable and confident. After working with her, I'm able to walk into a store and immediately know which pieces will work for me. And as a professional woman, I can't underline enough just how convenient this is and how much time it has saved me over the years.

In this episode we'll talk about the history of color analysis and what it is now, how it works, and most importantly, how it can help professional women in midlife and menopause look and feel vibrant. Jeannie was kind enough to share a discount code with us, so if after listening to this episode you're interested in having color analysis done, you can use code "COLORME" at checkout at yourcolorguru.com to get 10% off any package.

I hope you enjoy, and please consider leaving a review if you do. It's a small thing but it really helps us to reach more people like yourself. Thank you!

Links to Jeannie's Website and Socials:

• Website: https://yourcolorguru.com/
• Instagram: https://www.instagram.com/yourcolorguru/
• Facebook: https://www.facebook.com/yourcolorguru/
• TikTok: https://www.tiktok.com/@yourcolorguru

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I haven't mentioned it much on the podcast, but I've been gluten-free for over a decade now. The decision to cut it out wasn't prompted by anything related to weight loss, but rather some lab results showing that I have an autoimmune disorder that can flare up when I eat gluten. So that was that and I haven't looked back!

That being said, after I cut out gluten I did find that I dropped a pant size, but after doing some digging I realized that this sudden weight loss wasn't directly related to gluten. So this is what I'll be discussing on the first episode of the newly branded Vibrant Menopause Podcast!

We'll explore some of the misconceptions around going gluten-free for weight loss and better menopause health, discuss a bit of the science why gluten-free can actually be especially difficult in menopause, and in the case that any of you want or need to go gluten-free, I'll share some of my favorite menopause-friendly alternatives to gluten-containing products.

I hope you enjoy, and if you do, please consider leaving a rating or review on the streaming platform from which you're listening!

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This week we're back with a shorter episode, but it addresses a question that's really important to acknowledge and have in the back of your mind when on a weight loss journey. That question, of course, is "what's your Krytonite?"

In the context of weight loss, I generally think of "kryptonite" as irresistible food items; things that, more often than not, cause you to succumb to their power. For many it's chocolate or ice cream, or for others it's bread or pasta. But unlike Superman, however, who rarely knows how and when he'll come in contact with kryptonite, we can predict when and where we might be within eye or nose length from these things. And from there, we can create a plan for how we want to handle our temptations in order to stay on track with our weight loss goals.

This is our superpower!

So in this episode of the Vibrant-MD Podcast, we'll talk about how to identify your own kryptonite, how to plan your indulgences with informed decision making, and we'll get into where your kryptonite fits into your weight loss journey. 

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

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It's well known that the Mediterranean Diet is among one of the healthiest eating styles in the world, but when you look at all of its components it can cause confusion. So in this episode of the Vibrant-MD Podcast, I'm thrilled to be joined by fellow doctor, believer in food as medicine, and midlife weight loss specialist, Dr Caissa Troutman. When working with her clients in her practice, Weight ReMDy, she's a big advocate for incorporating as many of what she calls the "9 food groups" of the Mediterranean into their eating plans while on their weight loss journey, so that's what we're going to be focusing on today!

The great thing about the Mediterranean Diet is that it's really just a guideline for which types of foods and how much of each to eat. So as long as you're sticking to the correct food categories and amounts, you can use any cultural food that you want. And if you're worried that you don't know what the food categories and amounts are, don't worry, we'll cover all of that and more today.

I hope you enjoy, and if you're interested in learning more about Dr. Troutman's work please check out any of the links below:

• Website: https://www.weightremdy.net/about
• Facebook: https://www.facebook.com/profile.php?id=100092176687469
• Email: info@weightremdy.net
• Brick and Mortar Practice Address: Suite 200-A 205 Grandview Avenue Camp Hill PA 17011

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

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Have you ever wondered how the midlife, menopause-age actresses of Hollywood keep their skin looking vibrant and healthy while under the scrupulous eye of the camera? Well, it's thanks in no small part to people like today's guest, Helen Marray-Finlay - a skincare expert, Hollywood makeup artist, and the founder of Finlay+Green!

Through her work, and as a woman going through menopause, Helen realized that there was a lack of safe and effective skincare products specifically formulated for menopausal skin. This realization fueled her passion to create her own line of products that are straightforward, effective, and made with clean and healthy ingredients.

Helen is dedicated to empowering women and ensuring they feel confident and beautiful in their skin, and this was so clear from our conversation. In this episode of the Vibrant-MD podcast, she discusses her journey from Hollywood to founding Finlay+Green, shares fantastic skincare and makeup tips for women in menopause, and so much more!

I hope you enjoy this episode, and as an added bonus, if you'd like to check out any of the great products from Finlay+Green, Helen was kind enough to share a discount code for listeners of the podcast. Use VIB20 at checkout and get 20% off your order!

• Website: https://finlayandgreen.com/
• Instagram: https://www.instagram.com/finlayandgreen/
• Facebook: https://www.facebook.com/FinlayandGreen/

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Feeling our best starts and ends with quality sleep, but as we get into midlife, sometimes the "quality" part starts to slip away from us. Whether it's increased waking throughout the night, difficulty falling asleep, or general unrestful sleep, these disturbances make the rest of our day much more difficult, and as professional women, that's the last thing we need!

That's why I'm so pleased to share this episode, which is a terrific conversation with the one and only Morgan Adams - a double-certified holistic sleep coach and your "sleep soulmate." More than 1 in 4 women experience or the inability to fall or stay asleep, and Morgan is on a mission to help women reclaim their rest and achieve whole-body health.

In this episode, Morgan shares her story of going from struggling with insomnia and relying on sleep pills in order to fall asleep, to becoming a sleep expert. We discuss the benefits of sleep from a general perspective, as well as with weight loss in mind. Spoiler alert: quality sleep is often the missing piece to the puzzle for midlife women who get stuck on their weight loss journeys.

I was so impressed with Morgan's wealth of knowledge and graciousness in sharing some of her best tips and tricks for unlocking better sleep. So if you're someone who wants to rest easier and reap the benefits, this is a great episode for you.

I hope you enjoy, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

And if you're interested in learning more about Morgan Adam's work, be sure to check out any of the links below:

• Website: https://www.morganadamswellness.com/
• Free "Sleep Reset" Mini-Course: https://www.morganadamswellness.com/sleepresetsolution
• Instagram: https://www.instagram.com/morganadams.wellness/
• Facebook: https://www.facebook.com/morgan.a.blake
• Schedule your free sleep clarity call: https://calendly.com/morganadamswellness/20minutes?month=2024-03

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Weight loss really works when you've made the mental commitment to staying on that path, and you have the support systems in place to hold you accountable. The worst place to be is in a state of indecision, which is what we'll dive into in this episode!

A good analogy for this conundrum that so many people face is when you're driving and there's a fork in the road. To the right, the road leads you home - a place that you know well and you're comfortable with. To the left, the road leads to a place that you've always been curious about but haven't ventured yet. And in-between these two roads there's a median full of debris, sticks, and trash; a generally uncomfortable place.

Within the context of weight loss, if you think of the road to the right as maintaining the status-quo, and the road to the left as moving head-on towards permanent weight loss, then the median represents indecision. It's a place where you're interested in moving towards permanent weight loss, but you're not sure if you'll be able to do it so you don't fully commit. It's a sticky zone where there's intention, but not quite enough, and this is often the situation that leads people to underwhelming results on their weight loss journeys.

Stories are always the best way to connect our experiences, so in this episode of the Vibrant-MD Podcast, I share a few stories, some of my own and some from clients - that highlight the different outcomes of a weight loss journey when it's faced head-on with mental commitment versus indecision. We'll also talk about the profound benefits of working with a coach while on your final weight loss journey, such as built-in accountability, having someone to consult with to work through the "sticky" social moments, and so much more!

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Is there a person that you're afraid of becoming while on your weight loss journey? I so frequently hear from the professional women that I work with that they're excited to have their personalized meal plans, but they're worried about what their new way of eating is going to look like when it comes to family/friend gatherings.

They're worried that they'll have to justify themselves to people, that food will be pushed upon them and they'll have to say no, or that they'll be perceived as bad guests. All totally valid concerns, because after all, they're venturing into new territory. But for just a moment, let's put aside our worries, and imagine two different people in this same situation: Justifying Jane and Magnificent Maya.

They're both on similar eating protocols, but the way that they engage with others when it comes to food varies drastically. Justifying Jane feels the need to explain her choices in great detail, while Magnificent Maya gracefully eats only what she wants, and nothing more. Despite eating the same foods, one of them is perceived by others in a much better light. I'll let you guess who!

In this episode of the Vibrant-MD Podcast, we'll explore this fear that so many people hold of becoming like Justifying Jane, and dive a bit deeper so that we can understand why it is that this fear exists. And please keep in mind that there's no one right way to be other than the way that you choose to be, but for many people, Magnificent Maya is an aspirational figure while they're on their weight loss journeys. So with that in mind, we'll also talk about ways to be the gracious, thoughtful, well-perceived, desired guest that she embodies, so that get-togethers can be a breeze!

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

I hear it so frequently from the professional women that I work with that they wish they had more time to do all of the things that they want/need to do. And it's true! As high-achieving women with so many things that we want to do plus all the regular responsibilities of life, 24 hours seems like it flies by.

But what if I told you that you could get back at least 10 hours of your time per week? Imagine what you could do then!

Well, my guest this week on the Vibrant-MD Podcast, Dr. Ann Tsung, specializes in helping entrepreneurs do just that! When you look at Dr. Tsung's resume you immediately get the sense that she is a master at getting things done. To name a few of her accomplishments, she is a NASA Flight Surgeon, Critical Care/Emergency Medicine physician, real estate investor, podcast show host of Productivity MD, a mother of a 19-month-old, and a peak performance/productivity coach at Productivity MD. With a unique fusion of medical precision and entrepreneurial success, she guides top physician entrepreneurs to unlock over 10 hours a week, master their mindset, scale their businesses, and achieve unparalleled freedom and leadership excellence.

In this episode, Dr. Tsung shares some of her favorite tips and tricks that she personally uses to make the most out of her time. They range from something as simple as turning your phone to grayscale in order to reduce dopamine dependence, to outsourcing until the scope of work only includes your "zone of genius", aka, the stuff that you're great at!

This is the type of episode where you'll walk away feeling empowered, with real tips that can make an immediate impact on your productivity. So do yourself a favor and tune into this episode!

And if after listening you're interested in learning more about Dr. Ann Tsung's work or any of the resources we discuss in this episode, check out the following links:

• Website: https://www.productivitymd.com/
• IG: @anntsungmd
• Facebook: https://www.facebook.com/AnnTsungMD
• Complimentary Peak Performance and Productivity Resources: https://form.jotform.com/233045660320041
• Scratch-Off Date Night Book: https://www.amazon.com/dp/B087Q6NV9V?ref_=cm_sw_r_apin_dp_SQ8ZQCGRCP0CG1EF4XB0&language=en-US

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Gut health is a hot topic in the scientific community, and it's been all over the news recently as new amazing findings come out. And for good reason, too! We can all benefit from keeping our gut happy and healthy, but especially women in midlife and beyond.

That's why in this episode of the Vibrant-MD Podcast, I had the great pleasure of being joined by Bonnie Wisener, a registered holistic nutritionist and digestive health expert from Toronto, Canada. We discuss how gut health impacts us, particularly in midlife, affecting weight loss and overall health.

Bonnie's practice is driven by her mantra, "Everything but the Food", emphasizing that while food plays a vital role in gut health, other factors such as stress, exercise, and sleep patterns also have a significant effect on gut health. As you'll hear, she suggests small, gradual changes, and I think you'll find her advice to be extremely practical, sympathetic, and digestible for anybody who wants to improve their gut health.

So join us by tuning into this conversation, and if you're interested in checking out more of Bonnie's work, you can visit her at:

• Website: www.bonniewisener.com
• Instagram: https://www.instagram.com/shiftnutritionandwellness/
• Facebook: https://www.facebook.com/shiftnutritionandwellness
• Email: bonnie@shiftnutritionandwellness.com

Bonnie's Bio:

Bonnie Wisener is a nutritionist and well-known digestive health expert. She has helped hundreds of people all over the world get to the bottom of their chronic digestive issues so that they can live their lives without the discomfort, embarrassment and inconvenience of persistent symptoms like chronic constipation, gas, bloating and heartburn. Bonnie is the creator of the Shift Your Gut Therapy MethodTM, a professionally designed, comprehensive group program that is reflective of nearly a decade of clinical experience. The Shift Your Gut Therapy Method is a 12 week process that combines a personalized approach to understanding a patient’s gut health with group support and education. In her clinical practice she helps clients with chronic digestive issues like IBS and those with blood sugar imbalances (pre-diabetes/type II diabetes) by providing customized nutrition and lifestyle support to help them transform their health one meal at a time. 

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roa

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

If you're a woman in perimenopause/menopause and you have a vagina, listen up, because this episode is going to blow you away! 

My guest this week, Dr. Rachel Rubin, is a Urologist and a Sexual Medicine Specialist, and I was so excited to talk with her because the work that she does, both in clinic and on social media, has dramatically helped countless women live with greater comfort, confidence, and pleasure!

Dr. Rubin joined me on this episode to talk about the life-changing benefits of using vaginal estrogen for women in menopause and beyond. She likes to say that she deals in issues of libido, arousal, orgasm, and pain, and fortunately for everybody, vaginal estrogen can help with issues surrounding all of these topics. Without revealing too much, it is well documented to improve sex life, prevent urinary tract infections, and decrease vaginal pain, leading to a higher quality of life. 

So you might be asking yourself, "why haven't I heard of this before?"

Unfortunately, despite literature supporting the local use of vaginal estrogen having been around for decades, it hasn't been widely adopted by the medical community. This is where Dr. Rubin steps in **cue heroic music**.

Dr. Rubin has made it her mission to spread this knowledge, and mind you, credible, up-to-date knowledge- to as many people as possible. She does so by shouting from the rooftops via her social media pages, running her D.C.-based practice, and training the next generation of Sexual Medicine physicians. What I love about her is that she is relentlessly herself and she won't stop at anything to share this information!

So join us by tuning into this conversation, and if you're interested in supporting Dr. Rachel Rubin's work, you can visit her at:

• Website: https://www.rachelrubinmd.com/
• Instagram: https://www.instagram.com/drrachelrubin/?hl=en
• Facebook: https://www.facebook.com/DrRachelRubin/
• LinkedIn: https://www.linkedin.com/in/rachel-rubin-7433b0134/
• Twitter: https://twitter.com/drrachelrubin

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

If you've been listening to the podcast for a while now, you've probably heard me and a couple of my guests talk about Ozempic. It's an injectable weight loss medication that has been in the news a lot as of recent times, and it's become so popular that, in many places, it's hard to find in pharmacies.

So if it's this popular it must be a miracle drug, right?

Well, in certain situations it can really help people lose weight, and it's worth giving it credit where it's due. However, it's concerning to me when I see the New York Times covering the drug as a premier solution to menopausal weight gain, without talking about any of the negative side effects or downsides.

So in this episode of the Vibrant-MD Podcast, we'll take a look at what the article from the NYT got right, what it got wrong, and what I recommend for someone who is serious about tackling menopausal/perimenopausal weight gain head-on. I think you'll be happily surprised by the simplicity and beauty of my recommendations compared to potentially spending several hundred to thousands of dollars each month on Ozempic.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Let's stop to take a moment to look back on how far we've come as professional women. We've worked incredibly hard, learned all the lessons (both good and bad), and we should be proud of all that we've accomplished!

As we look back, let's think about all the steps, twists, and turns that we took along the path to get to where we are now. We've come a long way, but for most of us, our accomplishments didn't come in one fell swoop. They were the results of breaking down the journey into smaller, attainable, and gratifying steps, that one-by-one led us to where we are today.

I think the process of breaking down a larger goal into smaller steps is a crucial part to accomplishing anything that's important to us, because it helps us to stave off feelings of overwhelm and doubt, and gives us a sense of direction during the journey. 

Weight loss is no different, which is why in this episode of the Vibrant MD Podcast I talk about how I like to think about breaking weight loss down into steps that make the process easier and enjoyable. As you'll hear as you listen, depending on how you're feeling, depending on how the landscape looks ahead of you, breaking it down can be a helpful way to go because there's a wonderful satisfaction in focusing on what's immediately ahead of you.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

As professional women, we've had to learn a lot of things to make it in the career we chose. We took classes, attended years of school, and entered into the workforce ready to apply all that we've learned, but, as I'm sure almost all of us found out, there was still so much we needed to learn beyond didactics and practical knowledge in order to find success.

A big part of work is learning how to communicate with your coworkers/partners, managing your emotions, and understanding how our thoughts interact with the thoughts of others. Because after all, work is a balancing act of the thoughts, emotions, feelings, and actions of everybody involved, so knowing how to navigate this complicated sea is extremely important.

My guest today, Amy Vertrees, MD, is an expert in this area. She's a general surgeon, a certified life coach, an army veteran, and the founder of BOSS Business of Surgery Series. Through her business, she teaches other doctors how to deal with other people, how to advocate for themselves, and how to manage their minds around complications. 

In this episode of the Vibrant-MD Podcast, Dr. Vertrees shares her perspective on how to better approach difficult coworkers/partners. She has us take a step back from the pain and frustration that comes with working with someone who causes us distress at work, and helps us to look at the situation in a way that will allow us to have more fruitful interactions with them. By the end of this episode, you'll also have some tools that you can use for the next time you encounter that difficult someone, so I really hope you find this discussion both useful and entertaining!

And if after listening you're interested in learning more about Dr. Vertrees' work, be sure to check her out at:

• Website: https://www.bosssurgery.com/
• Facebook: https://www.facebook.com/groups/249619353796932
• Podcast: https://www.bosssurgery.com/podcast-landing-page-new
• Book
• 1:1 Coaching: https://www.bosssurgery.com/BecometheBOSSMD

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Give yourself a pat on the back! You made it through to the other side of the holiday season and now we have a new year to look forward to!

Even if you love the holidays and cherish the time that you get to spend with family, there are often some tough moments, especially for those of us on a weight loss journey. Whether it's food pushers, fighting relatives, or increased temptation with treats, they can make the holidays a bit harder. I know that this is definitely the case for me!

After the holidays I find that it's really helpful to do a quick debrief with myself about how things went. I like to check in with the good, the bad, and what could go differently next time. So that's what we're doing in this week's episode of the Vibrant-MD Podcast.

We'll get in touch with our wise, compassionate minds, and look back at the holidays to really give ourselves the props we deserve, and think about where we maybe need some support for the next time around. And at the end, I talk about a New Year's Health Challenge that I'm hosting on the Vibrant-MD Facebook group. It's a great way to set healthful intentions moving into the new year, and there will be great prizes every day for lucky participants. The challenge will start January 7th, so be sure to join the Facebook group to get all the news about it.Welcome to 2024, I'm so glad you're here with me!

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

I think it's fair to say that we would all like to stay healthy, active, independent, and vibrant through midlife and far beyond into the later years of life. Because after all, what's not to love? It means being able to enjoy more of the things we enjoy for longer, and not having to think about the physical tasks required to get through everyday life. It's a win-win situation!

One of the best ways to make this a possibility for ourselves as we continue to age, is through strength training for functional fitness. Starting in our late 30's and early 40's, we start to lose muscle mass, and as you'll hear in this episode, having and maintaining muscle mass is one of the best ways to ensure that we can move through our environments as we want.

And I know what some of you professional women may be thinking? "Aren't I going to bulk up? Won't I put on too much muscle if I start to lift weights?" I grew up hearing these things too, but the short and sweet answer is NO. We can only benefit from including strength training in our workout regiment through midlife and beyond.

So, without further adieu, I'm so happy to introduce this episode's guest, who was kind enough to join me to share all of his wisdom about the benefits of strength training for functional fitness. Marcus Eckert is the co-owner and operator of NorthBound Training, a CrossFit gym based out of Little Canada, MN. He and his wife founded NBT out of a passion for people and fitness, and their goal is to help people realize what it means to be fit, and how hard work in the gym can lead to a far better life outside of it. They believe that everybody, regardless of their age or experience level with fitness, is an athlete, and their bread and butter is helping people gain functional movement and strength.

I hope you enjoy this episode, and if after listening you're interested in learning more about NorthBound Training, be sure to check them out at:

• Website: https://northboundtraining.com
• Instagram: https://www.instagram.com/northboundtraining
• Email: northboundtraining@gmail.com
• Phone Number: 651.321.4142
• Address: 2885 Country Dr #180, Little Canada, MN 55117, USA

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

This week on the Vibrant-MD Podcast, I'm thrilled to have had Dr. Lola Ashaye join me to talk about building healthy habits.

Dr. Lola Ashaye is a primary care physician, double board certified in family medicine and lifestyle medicine. She is the CEO of InTouch Primary Care, a concierge/direct care clinic in the Houston suburb of Sugar Land TX where people with or without health insurance can easily access consistent quality health care under a membership model. She is passionate about wellness, weight management, and preventive care and truly believes that many health conditions can be prevented and reversed with easy access to quality health care.

In her work, she frequently helps her patients learn and build new healthy habits that lead to longer and happier lives. In this episode, she shares her tips for building habits that stick, such as starting slow and giving yourself grace. She also shares some of the habits that she recommends that midlife women adopt to stay healthy, happy, and vibrant through menopause and beyond.

If after listening to this episode you're interested in learning more about Dr. Ashaye's work, be sure to visit her at:

• Website: https://www.intouchprimarycare.com/

• Facebook: https://www.facebook.com/lolaashaye 

•  Instagram: @intouchprimary

•  TikTok: @intouch.primary

•  YouTube: @intouchprimarycare

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Amongst all the hype surrounding some of the new obesity medications that have come out in recent years, and an emphasis on lifestyle modification to lose weight, it can be really hard for people thinking of starting a weight loss journey to know where to start. 

So today on the Vibrant-MD Podcast, with the help of obesity medicine specialist, Dr. Nikita Shah, we're going to try to make the decision a bit easier by shedding some light on how obesity medicine doctors think about the debate between obesity medications and lifestyle modifications when it comes to advising their patients. We get into discussing the role that genes play in obesity, treating underlying diseases, the marvels of modern medicine, and so much more.

Something that really stuck with me from this episode was a moment when Dr. Shah said that it only takes a 5-10% change in weight to drastically change your health, and that is the ultimate goal with weight loss. So whether you choose medication, lifestyle modification, or a combination of both, you're making a decision that will help you live a longer, happier, more vibrant life.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

Dr. Nikita Shah is a family medicine doctor turned obesity medicine specialist based out of Orlando Florida. She is the founder of Weight Sense, where she serves her patients by offering personalized obesity treatment backed by science-based medicine. She is currently accepting new patients and can be reached at:

• Website: https://weight-sense.com/
• Instagram: https://www.instagram.com/weightsense/
• Facebook: https://www.facebook.com/WeightSense
• Youtube:  https://www.youtube.com/channel/UCNskuUnFnIntObcvkjmz77Q
• LinkedIn: https://www.linkedin.com/company/weight-sense

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Did you know that it takes somewhere between 90 seconds and 5 minutes to fully process an emotion?

In this episode, with the help of Dr. Arpita Gupta DePalma, we're going to be looking at anger and how it shows up in our lives as professional women and people on our final weight loss journeys.

Anger is a tricky emotion for a lot of us to come to terms with, because it means coming to term with all the other negative feelings that we might be having. Jumping to anger gives us a false sense of feeling in control, which can be comforting in the moment, but what we're really doing is avoiding the root cause of the anger; the other negative feelings that it's masking. 

Here's where anger becomes really complex. When it is left unattended, it has a way of manifesting into our actions, some of which are less conspicuous than others. For so many professional women that I work with, this looks like eating as a way of buffering their anger.

In this episode, Dr. Arpita Gupta DePalma and I look at the anatomy of anger, we apply it to specific cases that I've encountered in my coaching, and she shares the comprehensive approach to processing anger that she uses in her coaching. There are some real gems of knowledge in this episode that I'm sure will transform the way you think about how anger shows up in your life. 

For some more context about Dr. DePalma, she is a pediatrician and the founder of Thought Work, MD, an organization designed help physicians and professional women learn how to identify, manage, and then let go of what is not serving them through transformational mindset coaching. After completing her coaching certification with The Life Coach School in 2021, she went on to become certified as a Trauma Informed Professional Coach (TIPC) with Lodestar, and then earned her certification as an Advanced Deep Dive Coach with Dev Aron in 2023.

Arpita specializes in helping clients with anger management, time management, perfectionism and self-worth issues, parenting and cultural disparities, business development, and any other area they want to up-level in their lives. She is the host of her podcast, Doctors Living Deliberately, where she shares tools to help physicians live intentionally while remembering their "why."

For more information about Dr. Arpita Gupta DePalma's work, visit her at:

• Website: https://thoughtworkmd.com/
• Podcast: https://podcasts.apple.com/us/podcast/doctors-living-deliberately/id1670646691
• Instagram: https://www.instagram.com/thoughtworkmd/
• Facebook: https://www.facebook.com/thoughtworkmd
• LinkedIn: https://www.linkedin.com/in/arpitadepalma/

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you?

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

"You are already whole and complete as you are."

Feel the power in those words and let them sink in. This idea of being whole and complete is central to the Ayurvedic arts, and when I first encountered it, I remember feeling like a weight had lifted off of my shoulders. I hope you do too as you listen to this episode!

Today, I'm joined by Dr. Rashmi Schramm to talk about how the practice of Ayurveda can be a great tool in weight loss. Dr. Schramm is a Board Certified physician, a certified coach, and a certified Ayurveda and Meditation teacher. She specializes in helping busy women tap into their own inner peace and power so they can confidently live more energetic and purposeful lives.

If you've never encountered Ayurveda or the practice of mindfulness, this episode is a great place to start. Dr. Schramm starts by beautifully guiding us through her understanding of what Ayurveda is, and as the episode progresses, we examine how it can be used by women in midlife, women on their weight loss journeys, and women in menopause/peri-menopause as a tool for decreasing stress and finding greater inner peace.

If you're interested in learning more about Dr. Schramm's work after listening to this episode, please check out her website or any of her social media pages (links below). Dr. Rashmi offers private and small group coaching programs. She loves hosting transformational in person retreats and her signature small group program, The Power Within, is set to open registration soon.

• Website: www.rashmischramm.com
• Instagram:https://www.instagram.com/dr.rashmischramm 
• Youtube: https://www.youtube.com/c/drrashmischrammoptimalwellness
• LinkedIn: https://www.linkedin.com/in/rashmi-schramm-md/
• Facebook: https://www.facebook.com/rashmi.schramm

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

I like to think that the holiday season strolls in each year with the best of intentions, but without knowing, it usually brings some baggage that we could do without- especially those of us on our final weight loss journey.

There's always an abundance of food and drink, often times there are family stressors, routines change, and all of this adds up to make weight loss seem impossible at this time of the year. But don't worry, you can get through it and I'm going to help you!

In this episode, I talk about the two most important things to avoid this holiday season to help you along your weight loss journey: mindless eating and giving in to pressures to eat and drink. I share my favorite tips on how to stay mindful while eating, and offer strategies for fending off the pressure from family and friends that you might encounter at gatherings. 

The holidays aren't easy, but I hope that this episode can help you to avoid some of the baggage that the holidays carry with them.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Do you think miracle drugs exist?

I think most doctors (myself included) would say that they don't exist, but after hearing my guest, Dr. Lina Qazi, talk about some of the weight loss medications out on the market, we can at least say that science has produced some pretty incredible medicine!

Ozempic, Wegovy, and Mounjaro are just a couple of the numerous weight loss medications that obesity medicine doctors like Dr. Qazi prescribe their patients. They all work similarly in the sense that they're GLP-1 agonists, so what differentiates them? And if I'm a patient, how do I know which one is right for me?

In this episode, Dr. Qazi explains the differences between each of these drugs, from their mechanisms, to how they're administered, to when they're covered by insurance or not. She lays it all out very clearly so that patients can understand what they're being prescribed and why.

After all, as a board-certified family medicine physician who specializes in lifestyle medicine and obesity medicine, she is an expert in this field and has helped many many people lose upwards of 50 pounds with these drugs. She preaches the importance and power of making changes to lifestyle as a route to weight loss, and in this episodes speaks about cases where lifestyle changes and use of these medication helped her patients reach their healthy weight goals.

If after listening to this episode you want to learn more about the work that Dr. Qazi is doing, be sure to check out the links below. Dr. Qazi is the founder of Thrive Lifestyle Medicine, a concierge weight care practice out of Herndon, Virginia. She is currently taking patients and would love to hear from any of you!

Website: https://www.thrivelifemedicine.com/

Instagram: https://www.instagram.com/thrivelifemedicine/?hl=en

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

"Sitting is the new smoking." 

You've probably heard this before, and I'll admit that it's a bit provocative, but there is a lot of truth to the fact that sedentary lifestyles lead to greater risks of cardiovascular and cardio-metabolic diseases. Now, there's a new study out in the Journal of the American Medical Association (JAMA) saying that sitting may increase the chances of dementia. Let's get into this a bit more!

In this episode, I dive into the details of the article and break it down into digestible nuggets so that you all can stay in the loop with the latest research. I raise some questions about study methodology and conclusions, but also unpack the major take-aways- the major one being that we should all be looking for ways to introduce more movement into our daily lives for a number of reasons. 

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Sleep is not just a luxury. It's a biological necessity that keeps us going and allows us to operate at our best. As professional women with careers, families, and hobbies, it's so easy to forget this and let sleep get pushed aside to create more waking hours- which is why I'm so happy to have had Dr. Funke Afolabi-Brown as a guest on the podcast to help us with our sleep health.

Dr. Funke Afolabi-Brown is a board-certified sleep physician and the founder of Restful Sleep
MD. She helps women and their children prioritize sleep, achieve optimal health, thrive, and live
to their fullest potential. As a busy physician and mom of two, she understands the impact of sleep deprivation on our mental, physical, and emotional health, and she has made it her mission to help others make sleep a priority.

In this episode, we of course talk about sleep, but also how other things like eating and menopause impact and are impacted by our sleep hygiene. And if after listening to this episode you're interested in learning more about Dr. Funke Afolabi-Brown's work, feel free to check out any of her sites, linked below.

Website: https://www.restfulsleepmd.com/
Instagram: https://www.instagram.com/restfulsleepmd/
Linkedin: https://www.linkedin.com/in/drfunkebrown/
Facebook: restfulsleepmd

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

I'm sure you all have heard time and time again that it's important to drink water, and this seems obvious, right? It's the healthiest drink option and our bodies need it to perform their basic functions. But when it comes to weight loss, there's so many more benefits that drinking water provides.

In this episode, we're going to get into those benefits, such as raising metabolism and providing feelings of satiation, as well as urinary urgency. Urinary urgency is something that many women in middle age experience, and since I'm urging you all to drink more water, which obviously increases the need to pee- I also want to provide some ideas and solutions to help with urinary urgency. Think of it as killing two birds with one stone!

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

In this episode, I had a great conversation with Dr. Anshul Gupta about reversing Hashimoto's Disease. Dr. Gupta is a best-selling author, speaker, researcher, and a world expert in Hashimoto’s disease. He is a Board-Certified Family Medicine Physician, with advanced certification in Functional Medicine, Peptide therapy, and also Fellowship training in Integrative Medicine. He has worked at the Cleveland Clinic Department of Functional Medicine alongside Dr. Mark Hyman and he has helped thousands of patients to reverse their health issues by using the concepts of functional medicine. 

I loved this conversation and I think you will too. This is a really important topic for women over 50 to know about because there is a ton of overlap in symptoms between Hashimoto's and menopause, so it's crucial to understand where the differences lie in order to get the treatment that is needed.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

Dr. Gupta's Website: https://www.anshulguptamd.com/

Dr. Gupta's Instagram: https://www.instagram.com/anshulguptamd/

Dr. Gupta's Facebook: https://www.facebook.com/drguptafunctionalmedicine/

Dr. Gupta's YouTube: https://www.youtube.com/c/AnshulGuptaMD

Dr. Gupta's LinkedIn: https://www.linkedin.com/AnshulGupta

Dr. Gupta's Book: https://www.reversinghashimotobook.com/

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

We can all define hunger with our words, but when it comes down to it, can we describe how it feels within our own bodies?

As professional women, odds are that our worlds are constantly full of an abundance of food, which also means that we have the opportunity to never feel hungry if we don't want to. So when I tell people to eat 3 meals with proper spacing in-between so they can feel hungry before the next meal, it's not always clear what the signs of hunger truly consist of.

In this episode of the Vibrant-MD Podcast, I'm going to be talking about the experience of being hungry, and the signs and markers within our bodies that appear when hunger sets in. Of course, it's important to recognize that I'm talking a short-term version of hunger, one that our bodies benefit from and are used to- as opposed to hunger from a lack of food. And by talking about the feeling of hunger, we can develop more awareness in our own bodies and understand what and when they need to be nourished.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

In this episode of the Vibrant-MD Podcast, I had the pleasure of sitting down with Dr. Dana Gibbs to talk about thyroid and weight loss.

Dr. Dana Gibbs is a speaker, educator, hormone expert, board-certified ENT, and allergist. She maintains an online education platform where she shares her knowledge of Hormone Management and Allergy treatment methods with other interested physicians.

Dr. Gibbs also presents virtual or in person workshops and free content that introduces the general public to integrative Hormone Management methods. In 2023, she retired from her ENT private practice after 22 years, and opened Consultants in Metabolism. CIM is a direct care practice for thyroid, metabolic and hormone management, that treats Men, Women, and Teens. The practice, located in North Texas, offers live and virtual visits.

I hope you enjoy, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

And if you're interested in learning more about Dr. Gibbs' work, you can find her at:

IG: @allergyaccessmd

FB: https://www.facebook.com/consultantsinmetabolism

Consultants in Metabolism Practice: https://www.danagibbsmd.com/?fbclid=IwAR3KqpbPOy-DPEUUvJPIMXkdODr224c7C3VWTBGMWvcuKvgPSCQv3jyTNcc

Take Control of Your Hormones Course: https://www.danagibbsmd.com/course

Allergy Access MD: https://www.allergyaccessmd.com/

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Have you ever wondered where the intersection between alcohol, breast cancer, and weight loss is? For this episode, I sat down with my friend from residency, Dr. Stacey Devine to talk about the ways in which our alcohol consumption impacts weight loss and contributes to our risk of breast cancer.

Dr. Devine has been a board-certified family medicine doctor since 2000 and has also completed a fellowship in lifestyle medicine from the University of Arizona Andrew Weil Center for Integrative Medicine. She is passionate about disease prevention, holistic health, and wellness, and runs her own consulting practice in Davidson, NC that helps people reverse or prevent chronic disease with a focus on lifestyle management and more natural treatment options. She also developed a comprehensive online survivorship course, Thriving After Breast Cancer, that provides an evidence-based approach to helping women who have been treated for breast cancer become empowered thrivers.

Be sure to listen to the end because Dr. Devine and I answer a lot of the questions that people have when it comes to alcohol and their health. I hope you enjoy, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

And if you're interested in learning more about Dr. Devine's work, you can find her at:

IG: @staceydevinemd

Breast Cancer Survivorship Website: https://www.thrivingabc.com

Practice Website: https://www.staceydevinemd.com/

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

In this episode, I had a great conversation with Dr. Sadaf Lodhi about sex, intimacy, and body image. Dr. Lodhi is a board-certified OBGYN, an intimacy coach for women, and the founder of the Muslim Sex Podcast. She's been practicing as an OBGYN in New York for over 20 years with the mission of empowering and educating women, however, most recently she opened up a Telehealth practice to help women in NY and Michigan with sexual and menopausal health. Her goal is to help women remove mental and physical barriers so that they can find pleasure in their relationships, and have the potential to live life to the fullest.

Intimacy goes so far beyond just sex, and it plays a part in all of our lives, so I really recommend tuning into this episode. I hope you enjoy, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

And if you're interested in learning more about Dr. Sadaf's work, you can find her across all social media platforms with the links below:

Tiktok and IG: @drsadafobgyn

YouTube: @drsadafintimacycoach and @themuslimsexpodcast

Website: drsadaf.com

Facebook: DrSadafGirlTalk

Podcast:  The Muslim Sex Podcast

Email: drsadaf@drsadaf.com

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

There are countless weight loss programs out there at every possible price point for women to choose from. It can be tough trying to find the right program, and what I often hear about is someone will try a couple of the cheaper options without any success, and they'll turn to a higher ticket price option with the hope that the higher price will lead to better results.

So if you are in the situation where you're about to invest in a high ticket price option, how can you know that you're choosing the right one for you?

In this episode, I go over the questions and major points that you should be thinking about and looking into before making a decision. Because after all, you want a program that fits with your life and aligns with your priorities, especially if you're going to be investing your money, time, and energy into it.

I hope you enjoy this episode, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

As a parent, doctor, and weight loss coach to other parents, I know that it often feels like there's no easy way to interact with our teens. Now factor in trying to talk to them about weight, body image, and health... We all want to good parents to our children, but there's no perfect way to do this.

So the question I get frequently from my clients is this: How can I instill positive messaging about health in my children while making changes to what I eat on my weight loss journey? In this episode, Dr. Noha Polack, a board certified pediatrician, helps us answer this question as her and I talk about weight messaging with teens.

Dr. Polack specializes in helping teens and pre-teens with body image and weight issues, and she believes that treating diseases like obesity, diabetes, and heart disease is both a physical and mental challenge. Her passion is advocating for and empowering teens and pre-teens to help them love their bodies and take control of their health journey. Additionally, Dr. Polack teaches professionals and parents who encounter children in this age group to use the right words to communicate positive messages about health instead of focusing on weight.

I hope you enjoy this episode as much as I enjoyed creating it with Dr. Polack. If you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

We're in mid-August now, which means most summer vacations are coming to an end, so I thought it would be a good time to talk about something that I know a lot of us can relate to: vacation weight gain. When we're on vacation, we tend to eat and drink more, and our routines go out the window to a large degree. With this in mind, it only makes sense that we might gain a few pounds.

As we get back into our normal lives, however, I know that the vacation weight can feel like extra mental baggage, especially for those of us on weight loss journeys. In this episode, I go over three things that you can do to lose the weight and ease that burdening feeling, regardless of if you're still on vacation or back at home.

I hope you find this episode helpful, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

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Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Remember Debbie Downer, the old SNL character who had a real pessimistic view of things?

Well, after my last couple of podcast episodes where I talked about how the preserved meats on charcuterie boards are bad, and how protein shakes aren't good either, I've been feeling like a Debbie Downer.

So in today's episode, I decided to turn things around and tell you what you CAN and SHOULD eat instead of telling you what you SHOULD'NT eat. I talk about how to build a charcuterie board that is beautiful, delicious, and contains all good things that serve you well, and I walk through how to build a protein smoothie that will keep you full with all the good things for a weight loss journey.

I hope you find this episode interesting, and if you do, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Charcuterie boards have been around for a while, but in recent times they've really become popular across social media. And understandably so, right?

You can design them to your liking with your favorite fruits, nuts, seeds, meats, cheeses, jams, etc... and they are extremely aesthetically pleasing to look at.

In this podcast episode, we'll be talking about the good and the bad sides of charcuterie boards. They can be a lifesaver if you're ever at an event with limited food options and you want to get your protein, fiber and healthy fats, but they aren't necessarily something you want to introduce into your everyday life.

We'll talk about this and more, so be sure to tune in for the full scoop! And if you enjoy this episode, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time. Enjoy!

...

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

In this episode I'm joined by Dr. Malathi Acharya, an integrative medicine physician and founder of Ayur Integrative Medicine. She is passionate about all elements of integrative medicine, including, nutrition, supplements, botanicals, mind-body treatments, and treatments from alternate medical systems.

We sat down to chat about antioxidants and where to find them. If you're a longtime listener of the podcast you know that I love to have berries everyday for their antioxidant properties, but it turns out that we get antioxidants from so many other foods that we eat everyday. We also discuss why it's important to incorporate antioxidants into your diet and the benefits of working with an integrative medicine doctor. 

You're not going to want to miss this episode, so be sure to tune in and hear about how you can optimize your health. And if you're interested in learning more about the amazing work that Dr. Acharya is doing, see the links below. Happy listening!

Website: www.ayur.today
FB: https://www.facebook.com/malathi.acharya.7
LinkedIn: https://www.linkedin.com/in/dr-malathi/
IG: https://www.instagram.com/dr.malathi2023/

.

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

 Night-time eating. We've all been there, right?

It's just so easy and comforting to plop down on the couch with a snack and nibble on it, but as far as weight loss goes, it's not doing us any favors!

So, if we're on a weight loss journey, how do we cut this behavior out?

On this episode, we'll go over the 4 main reasons why people eat during the night, as well as how to override whatever the reason, so that you can feel nourished both physically and mentally during the time between eating dinner and going to bed.

Happy listening! And if you enjoy this episode, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time.

.

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

"Breakfast like a Queen, lunch like a princess, and dinner like a pauper."

This is widely regarded as a healthy way to eat, and a way to eat that will help you along your weight loss journey. And I'm not going to argue with it! Studies have shown that eating a big breakfast, a medium sized lunch, and a smaller dinner is an effective way to both maintain and lose weight.

But you may be asking yourself, "What if I'm not hungry in the morning?" or "How can I have a sizable lunch and not get sleepy in the afternoon?"

In this episode of the Vibrant-MD podcast we'll talk about how you can experiment with these eating guidelines to make them work for you. After all, professional women are busy and not everybody works on the same schedule. So tune in for some tips on how you can take this simple but powerful eating strategy and apply it to your own weight loss journey. 

Happy listening! And if you enjoyed this episode, please be sure to "like" this episode and subscribe to the podcast. These small gestures help us a lot to reach other professional women over 50 who are interested in losing weight for the last time.

.

Are you a professional woman over age 50 who's ready to lose weight for the last time? Join the Vibrant-MD weight loss course.

Not sure if the Vibrant-MD weight loss course is right for you? Schedule a time to talk with Dr. Heather Awad directly to learn more.

Sign up for our FREE course to get the step-by-step roadmap to permanent weight loss. You'll get a new formula that truly works for professional women over age 50, because it's long overdue that we say GOODBYE to the lousy old counting games.

...

Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

When you think about summer, I'm sure one of the first things that comes to mind is food.

It's seemingly everywhere at picnics, barbecues, holiday celebrations... you name it!

And for professional women over 50 who are on their final weight loss journey, it can feel like an impossible task to attend all of these events and not suffer a setback.

In this podcast episode, I've put together some pieces of advice that I like to share with my clients to help them enjoy these summertime gatherings instead of stressing about food.

With this advice, not only will you enjoy the gatherings, but you'll also be able to continue moving in the right direction on your weight loss journey.

If you enjoy this podcast, please be sure to leave a rating and review on whichever platform you're streaming.

And if there's anybody you think would enjoy this episode, please send it their way. It helps us a lot!

Happy listening!

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Nuts are so nutritious and delicious, but so easy to overeat! We love their protein, fiber, healthy fats, vitamins, mineral, and antioxidants, but we love to eat a lot of them. They are nutrient dense, which is a good thing, but also just plain DENSE. It's hard to stop at one serving with that delectable CRUNCH.

Today on the podcast, I let you know how much is a good amount, so you can enjoy these little goodies on your weight loss journey.

If you are looking for a guide on your weight loss journey, go to www.heatherawadmd.com today!

Also be sure to sign up for my free course that give you the tools you need to reach your weight loss goals, packed neatly into three quick videos!

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Do you have a go-to side dish that you bring to a cook-out? Is it something you would eat on your weight loss journey, as well as delicious? On the podcast today, I talk about the ins and outs of picking a great dish that will serve your weight loss journey, as well as be a hit at the meal your friend's backyard BBQ. Great news for summer! Here's a link for our free weight loss mini-course too: https://www.vibrant-md.com/free-course-optin-vibrant-md

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Did things go well on your weight loss journey, but now you've noticed the number bumping up on the scale again? There is help! Alicia Shelly, MD is my guest today and she is an expert on this topic. She shares her wisdom today on the podcast.

If you're interested in the great work that Dr. Shelly is doing, check out her social media platforms with the links below:

-Podcast

-Website 

-Instagram

-YouTube

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Did you ever go to a party and eat or drink something you didn't want to please your friends? Are you a people pleaser at work? I discuss this today with my friend, and a fellow physician coach, Dr. Mary Leung.

Dr. Mary Leung is a physician who is board-certified in internal medicine, medical oncology and hematology. She is also a certified life coach who is passionate about serving physicians who are stressed, overwhelmed and burned-out to leave work at work on time, and to enjoy life and medicine again.

https://www.shiningwithgratitudemd.com

Blog posts: https://www.shiningwithgratitudemd.com/blog

Facebook - Mary Leung

LinkedIn - Mary Leung M.D. https://www.linkedin.com/in/mary-leung-md-9b52331b4

shiningwithgratitudemd@gmail.com

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Ever wonder what to eat?

Today my guest is Sabrina Falquier, MD, CCMS, DipABLM, who is a culinary medicine doctor, lifestyle medicine doctor, as well as an internist. She is bilingual and multicultural, born and raised in Mexico City to Swiss and American parents. Dr. Falquier worked as a primary care doctor for over 15 years and in 2020 founded Sensations Salud, which focuses on empowering through nutritional knowledge and culinary literacy through culinary medicine education and consulting.

In this podcast, we discuss the pillars of health, as well as what foods to put on your plate for a healthy meal that also works for weight loss.

For more information on all of the great work that Dr. Falquier is doing, please check out her socials with the links below.

Podcast -  https://podcasts.apple.com/us/podcast/doctors/id1459044040  

Website - www.sensationssalud.com  

The Kitchenistas Movie - https://thekitchenistasmovie.org/  

LinkedIn -  https://www.linkedin.com/in/sabrinafalquier/  

Instagram - https://www.instagram.com/sensationssalud/  

Facebook - https://www.facebook.com/sensationssalud  

YouTube - https://www.youtube.com/channel/UCOZe0bOAVqDDWHHbaeh3Irw  

TikTok - https://www.tiktok.com/@sensationssalud?lang=en  

LinkedIn - https://www.linkedin.com/company/sensationssalud/?viewAsMember=true  

Twitter - https://twitter.com/sensationssalud  

Doximity - https://www.doximity.com/profiles/cb194862-1831-4839-b50c-3b42b28ed971/edit

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Which is your worst meal? Don't say all of them.

Today we have Kerry Reller, MD on the podcast, and we're talking about fixing only one meal at a time to make weight loss easier. When you try to change everything at once, it can get overwhelming, and then you feel like a failure if you can't do every food thing perfectly all day long. Of course, we'll give you some suggestions for each meal that will spark some ideas for the meal that you want to change.

Check out Dr. Reller's socials to see all the great work that she's doing. Links below:

Website: www.kerryrellermd.com
Podcast: https://gethealthytbpodcast.buzzsprout.com/
Instagram: @clearwaterfamilymedicine
Facebook: Clearwater Family Medicine & Allergy
Youtube: @kerryrellermd
Linktree: linktr.ee/kerryrellermd
LinkedIn: @kerryrellermd

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Do you ever worry about being hungry? Our primitive brain gets REALLY SCARED, like we may starve. But we know in modern times that a professional women isn't likely to actually starve. However, that's where the fear comes from. Maybe we just don't want to be hungry, and that's okay--we can make a plan for what to eat if we do get hungry, but then only eat IF we get hungry. All good: no panic feeling, no scarcity, and you get food when you need to eat. That's what I talk about on the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

Sign up here: https://calendly.com/heatherawad/discovery-calls.

Women's hormones change as we approach perimenopause and menopause, and naturally, this has an effect on weight gain and weight loss. On today's podcast I sit down with Dr. Suzie Weber, a board certified gynecologist, North American Menopause Society Certified Menopause Practitioner, and creator of Healthier Menopause- to chat about exactly this topic. It was a fascinating conversation and I'm so grateful to Dr. Weber for taking the time to talk with me.

For more information on Dr. Weber's work and perimenopause/menopause, check out her socials or go to Healthier Menopause's website. Links provided below.

Instagram: instagram.com/healthiermenopause/

Website: www.healthiermenopause.com

Facebook: https://www.facebook.com/profile.php?id=100086151394591

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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It can get hard to remember all the details of the Mediterranean plan, so I try to break it down in the podcast today.

Here's the list (in general): Red meat once a month. Fish and Chicken 1-2 x a week. Nuts just a little bit every day. Beans (legumes) every day. Fruit 1-2 x a day. Whole grains every day. Healthy Fats every day. Vegetables every meal.

Remember that you can eat the Mediterranean eating style with the foods you enjoy and are used to if you look at the details.

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What is buffering? It's when we use something to push away our feelings. Often we may consume something to avoid those feelings: food, alcohol, porn, scrolling social media, online shopping. Today I talk about how you know when it's a problem, and how to allow your feelings to just be.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Self-care helps you lose weight! In the physical sense, taking compassionate care of your body and nourishing it with healthy food will help you lose weight. But keeping some time for yourself and taking breaks can lend a hand as well since it helps to reduce cortisol levels which are associated with weight gain. Dr. Ngozi Ude, a family and aesthetics doctor, is here today as a wonderful guest to tell us how self-care can be our super power, and how to make it happen when you have a big career, and also possibly family to care for.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Why are the last 5 pounds hard? Is it because of your weight set point? Is it because you aren't lifting dumbells? Is it even true???? Today on the podcast I talk about what your body thinks about your goal weight, and more. Don't worry, it's all good news.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Can eating whole foods plant based help you lose weight more easily? Can it make me healthier? And what is WFPB compared to veganism or being a vegetarian? What are the issues around protein? Great conversation with Dr Amanda Adkins today around these big questions and more. We reference The Game Changers movie, and this can be streamed on Amazon Prime, Apple TV as well as other sites at the time of this episode (not on Netflix at this time). A little more about Dr Adkins: Dr. Amanda Adkins, MD is a double board-certified Internal Medicine, Lifestyle Medicine Physician, health coach/owner of Enlightenment Health and Wealth. Here is where you can connect with her: YouTube channel https://bit.ly/DrAmandaAdkinsYouTubeChannel Facebook www.facebook.com/DrAmandaAdkins Instagram www.instagram.com/DrAmandaAdkins Website www.dramandamd.com

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Many people think smoothies are A WAY TO LOSE WEIGHT. I just don't believe this is true. It's really easy to overeat with smoothies, it's really hard to tell when you've had enough with a smoothie, and it's practically impossible to tell when you should adjust the amount of your smoothie. I think that putting food in your mouth, tasting it's deliciousness, and stopping when you're satisfied is still the best way. I discuss all this and more on the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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When is a weight loss journey important for fertility? Dr. Carolina Sueldo OB-GYN and infertility specialist is on the podcast today to explain when weight loss could be something worth considering when you are having an infertility issue. What should the goals be? Listen in on this interesting conversation today.

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Does the layout of your house or apartment work against your weight loss journey? I noticed that the house I used to live in dumped you right into Eating Central, which made eating all the time an easy habit to pick up. How can you disrupt these habits by doing something against your home design, and other great easy habit disrupters that keep you losing weight more easily. This is what we look at on the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Register now for our masterclass January 24, 2023 at 7pm CST, so you can get the Unstoppable Mindset to Shrink the Numbers on the Scale. I'll show you how to get the most important mindset piece in line for permanent weight loss!

https://us02web.zoom.us/webinar/register/WN_Keg0GsL-S6Ch6CzxhqG07A

After registering, you will receive a confirmation email containing information about joining the webinar.

Today on the podcast, I talk about some ways you can plan your food so you know what to get if you need a back-up meal. There are multiple strategies, and this removes that panicky feeling and lets you face this situation with ease!

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These is what I learned:

1) Food order matters--this happens with most human bodies, and it did with mine as well.

2) Refined sugar and bread were the same to my body. We're talking a high blood sugar spike!

3) Hiding dessert works--I was able to have a small dessert right at the end of the meal with no change in blood sugar from the same meal without that little dessert.

Hope you enjoy hearing about my experience and my advice for you afterwards!

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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I was thrilled to have Dr. Megan Melo, MD a fellow family doctor on the show today. She and I are also certified Life Coaches--she works with doctors to decrease overwhelm by fighting perfectionism and people pleasing. We dive into perfectionism today. How does it show up at work, and can you see it in your work?

We discuss how there is about 20% of your work that needs to be at your highest level, and 80% can be done at a much lower standard. However, many professional women flip these numbers. When you work 80% of the time at that high level, it doesn't really make your work results better oftentimes, and it comes at a great cost to your well-being and personal life. We also discuss perfectionism as a habit, rather than a personal trait, which can be freeing when you want to make a change.

And perfectionism in weight loss? Completely unnecessary, and likely to hurt your progress (as well as adding misery to your life). Compassionate perseverance can be a better friend on your weight loss journey, and we discuss what that means today on the podcast too.

You can find Dr. Megan Melo at:

Website: www.healthierforgood.com

Instagram: MeganMeloMD

Facebook: Healthier For Good PLLC, Megan Melo MD

Linked In: Megan Melo, MD

Podcast: Ending Physician Overwhelm

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One of the characteristics of a wonderful Family Doctor is that they meet you where you are. I'm thrilled to have Dr. Catherine Toomer, a fellow family physician to talk about weight loss medications. We get into how they affect digestive hormones, and when they might be helpful for you. Did you know you may be eligible to use them even if you don't have diabetes? We don't talk about every kind of medicine, but focus on the GLP-1 medicines that most doctors are prescribing these days. Hope you enjoy our discussion today. To find more on Catherine Toomer, MD, go to her website: https://drtoomer.com/

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We have these people in our lives. They guilt us about food, they shame us into eating a pastry at the morning meeting. And of course, we don't want to be the difficult food person at the event. Today I give you some ways to think about this, and some ideas to get around these people. Cheers!

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Up north here, the weather quickly turns cold, so what we feel like eating changes drastically as well. Put away that chicken salad--I want roasted cauliflower in a warm curry sauce now. Does this change of eating impact your weight loss journey? Today in the podcast I talk about how to adjust so your new eating style can still work for you.

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How can accepting a compliment help you lose weight? Do you deflect compliments? I got the idea for this podcast from the book The Big Leap, by Gay Hendricks. How can allowing the positive energy of a compliment to land on you can expand your natural good feelings, which can help you stay away from the quick fix of a sugary snack. And can you accept a compliment and still be humble? Go on this journey with me on the podcast today.

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I rarely say the word PERFECT, because life is so not perfect, but I'm standing by what I talk about today: the perfect weight loss meal. I've mentioned it before, but today I'll go through what a protein, fiber, and healthy fats meal means, and how to look at a meal YOU ALREADY LIKE TO MAKE and turn it into a perfect weight loss meal.

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When you travel internationally, there are different types of days to consider as you plan your eating. There's the day you transport your body from one place to another, then there are all the trip days, then transporting your body back home again. The time changes definitely mess with you hormones, like any sleep disturbance can, so I give some tips on today's episode on how to not let an international trip derail your weight loss journey.

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Dear friend, I'm a doctor, and I'm willing to tell you what foods you should avoid. Inflammatory foods cause many diseases, and also give you achy joints and hurt your general mental health. Of course, they work against weight loss as well. I talk about four categories to avoid in today's podcast.

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Do you work on your relationship with yourself? Professional women think a lot about relationships with co-workers, partners and spouses, children, friends, but sometimes we forget that our relationship with ourselves is important too! Some of my clients have found that building a better, more trusting relationship with themselves was the KEY INGREDIENT to making their weight loss journey easier.

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You only lost 5 pounds. But you've been following your protocol, and doing all the things! What happened? It may seem like you've chosen the wrong protocol for your weight loss journey, but it can probably still work for you. In the podcast today, I examine a few ideas that you can change easily so that you are back losing weight again.

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We continue this series with a discussion of how to achieve permanent weight loss. Today I discuss how choosing the right eating style for your weight loss journey can make it easier to stay at goal weight. Hint: choose an eating style that you're going to want to continue. This can be cultural foods, foods that fit with your family, foods that you like, or if you love salads--go ahead and eat that.

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I coach professional women to lose weight for the last time. Do you believe me? Some people don't believe it's possible. This is the first in a series about permanent weight loss. Today I discuss the importance of planning how you are going to eat when you get to goal weight. It's important to do it now.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Did you know that most adults have some level of chronic inflammation? Did you know that chronic inflammation can get in the way of your weight loss journey? It turns out this is a mostly fixable problem with food. Join me today as I interview Carolyn Williams, Ph.D., RD, a leading nutrition expert on chronic inflammation to give tips on how to get more of her Top 8 Anti-Inflammatory Foods into your week. Check out her cookbook: One-Pot Meals That Heal, coming out September 27, 2022 at major retailers. You can also find Carolyn Williams, Ph.D., RD co-hosting her Happy Eating Podcast, and on Instagram at REALFOODREALLIFE_RD.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Free Masterclasses this week for the Unstoppable Mindset for Weight Loss! Sign up at https://www.vibrant-md.com/mind. Change your story to change your life. It's funny that 20% of weight loss it the nuts and bolts, but the story running in your head 24/7 can be 80%. It may not make sense, but it has a huge impact on how you run those nuts and bolts of the weight loss journey, and whether or not you succeed in permanent weight loss.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Bored eating may sometimes be just that, but I truly believe it's a form of emotional eating. Our brains can be sneaky--it may be offering you the thought "I'm bored" when there's an uncomfortable emotion or task that it wants you to avoid. Remember our brains are designed to keep us safe, but we don't need to be safe from our emotions. And our brain doesn't like us to step out of our comfort zone, but you might like to go there. I discuss all this on the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Lagom is a swedish word that means "not too little, and not too much." While people may use it to think about balance in their lives, it's a concept that is perfect for your weight loss journey. Lagom at each meal will serve you well for weight loss and then weight maintenance.

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We have this eat all day, overeat culture that we live in, and it doesn't serve us. It's bad for our health, and it makes weight loss difficult. It saps the good taste of our food as we just continually put food on our taste buds. What can each of us do to change this culture? I'll tell you a few stories about my clients and let's see what ideas it brings up for you.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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You may have been avoiding starchy food on your weight loss journey, but starches aren't created equal. I'll talk today about some resistant starches that don't cause insulin to spike, and about how you can convert everyday foods such as rice, pasta, and potatoes, into resistant starches. 

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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There's a serious pinch at the grocery store check-out line as prices rise these days. How can you eat delicious food and continue on a healthy weight loss journey? Let's allow our Wise Mind to help us with a solution, and I'll give you some advice today as well.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Naked Carbs are the buzz of the internet this summer. Naked carbs are when you eat the bread alone, or a piece of cake for a snack. Why should you avoid naked carbs while on your weight loss journey? I talk about this today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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As we optimize our hormones for weight loss, it turns out that the order in which we eat our food actually matters. Is it good to eat out of the bread basket they bring at the restaurant before all the other food? It turns out that the timing of when you eat the starch part of your meal makes a large difference in your digestive hormones and can affect how much food you store as fat.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Enjoy this conversation with Dr. Shelley Meyer, a family doctor with a specialty in Functional Medicine. We discuss the hormonal changes that happen when you don't get enough sleep, and how that affects your weight loss journey. Dr. Meyer also gives some ideas for turning that around.

Dr. Shelley Meyer: https://www.youtube.com/c/DrShelleyMeyerIFMCP/featured

For more information on hormones and weight loss: https://www.vibrant-md.com/hormones

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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What do you think about breakfast food? Do you love something sweet, or bready? Are you more of an egg person? Today I talk about how what you eat for breakfast will affect your hormones for the rest of the day! I'll tell you what to choose to optimize your hormones for your weight loss journey.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Not everyone wants to do summer weight loss, because they think it will take the fun out of summer. In today's episode I bring some ideas how you can make summer weight loss joyful! You can explore some new vegetables at the Farmer's Market, and prioritize the best tasting seasonal fruits to get that fiber part of your meals onto your plate in a beautiful way. I talk about the weight neutral vacation that keeps your weight loss journey on track while allowing the fun and special foods you want. I also encourage you to reconnect with some exercise that sounds wonderful for summer. Summer weight loss can be a joyful part of your journey to permanent weight loss.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Did you catch the headlines? A New England Journal study came out looking at eating windows and calorie restricted diets. The group that ate all day lost the same amount of weight that the group who ate their restricted calories in an eating window lost, so the media decided intermittent fasting is dead. I have to completely disagree. I'll show you how they asked the wrong question that led to this very unhelpful answer. And I'll talk about how to lose weight even better.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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This 2022 article from the American College of Cardiology has some surprising results! Yes, we know olive oil is good for our heart health, but how about our brains? How about our lungs? I'll explain what the research found, what it means for our good health, and how olive oil helps you with weight loss.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Author and coach Tony Robbins says that strategy is 20% of any journey, and the story you tell yourself in your mind is 80%. We have these stories about ourselves running on a loop in our brains 24/7. They speak to us in the waking hours and then send us dreams. I believe this is true of the journey to permanent weight loss, as well. On the podcast today, I show you how mindset can change everything.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Someone in my program, who eats a Mediterranean style of eating, told me that her husband doesn't want to eat that. He wants to eat MAN FOOD. Nevermind that all the genders are eating Mediterranean style near the Mediterranean and many other places. Anyway, it was a funny way to describe eating heavier foods, like meat and potatoes. If you know me, I always say yes to whatever food you like, so I talk about HOW to lose weight eating heavier foods with both food and mindset strategies. There's also an inspiration story for you, and I announce a new masterclass: The Unstoppable Mindset to Shrink the Numbers on the Scale. Hope you'll join me May 3, 4, or 5! https://www.vibrant-md.com/mindset

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Be inspired by a woman in my program and how she has lost over 30 pounds with zero fear of it coming back. I also spill the tea about a day gone wrong, where I ate all the butter mochi cake. Yes, I finished the whole pan.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Going back to the office doesn't have to disrupt your weight loss journey! Hear an inspiring story of a professor going back to campus. Let's think about you and take a close look at breakfast and lunch to see how they fit in your new work day. Let's also strategize about a few other things about the office, like that candy drawer.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Did you know that restricting food during the day can lead to late night snacking? Have you ever noticed that you don't get mad at yourself when you UNDERFEED yourself? Today I discuss how eating more during the day help you avoid eating at night.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Second in a three part series on the troubles of eating at night. Notice how being intentional about what you already do after work can stop mindless eating.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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This is the first in a series about NIGHTTIME EATING. Let's talk about how stress during the day leads to eating at night, for comfort, for buffering away the difficult emotions of the day, for blanking out on our lives by diving into food. And I discuss ways to sneak that much needed break.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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We think that if we dig in and get really hard on ourselves, we'll be able to stick to our weight loss plan. It's my opinion that you need to be kind to yourself if you want to achieve permanent weight loss. Are you resisting the idea? Take a listen to this podcast.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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You might consider giving up healthy snacks, unless you don't have a medical reason for eating them. Now a true medical reason would be that your actual personal medical team says that you have to eat a snack, and some of you do have this, so keep going. It turns out, though, that most of the healthy snacks we eat aren't as healthy for your body as you might think. I discuss all this and more in the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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I'm sending love to you for Valentine's Day. What's your love language? And does food equal love in your family? If yes, how does that impact your weight loss journey?

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Want to extend your dry January to help you lose weight? I explain how alcohol works against your regular digestive system for natural weight loss--especially for women over 40! I'll also give strategies to work around that issue.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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I say yes! Hear how it's done, so you can continue on your weight loss journey eating foods that you love.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Did you know that eating a shorter number of hours in the day can help you lose weight? Decrease your chances of a breast cancer recurrence? Dr. Stacey Devine, MD is on the podcast today--listen in on our conversation about eating windows and how they can benefit your weight and your good health!

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This is such a common question! My opinion is yes, and I'll tell you how. Any other frozen pizza fans out there?

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Are you concerned about how you are going to eat for Christmas? It can be stressful, and I discuss strategies on the podcast today. Also, download my free planning sheets at www.vibrant-md.com/holiday. Don't forget the dash in the address, and Merry Christmas!

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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Dr. Lara Cavanaugh is a pediatrician in Florida, and has been generous to share her story of weekly weigh-ins as a college basketball player in the 1980s and how that affected her relationship with food into adulthood. Is there a moment in your past that has had lasting affect on your relationship with food?

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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What a certain group of doctors did before eating their holiday meal. You might want to know, so you can do it before your next holiday!

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Fascinating discussion with Heidi Schneider, jewish educator, and a person maintaining a healthy weight after a weight loss journey. We discuss Hanukkah, multi-day holidays, and how to plan your eating when the holiday revolves around fried food! You can find planning sheets for your holiday eating at www.vibrant-md.com/holiday.

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What are the healthiest oils to use for cooking at low, medium, and high temperatures? How about if you want to use a healthy oil, but you don't want it to cast a strong flavor over your food? We'll discuss it today.

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Penn Jillette (of Penn and Teller) has a very funny book out about his weight loss journey. I recommend the audiobook especially...

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Do you get nervous about your weight loss journey when you travel? Do you want to continue to lose weight on the trip, or maintain where you are and continue your weight loss journey when get back home? I give advice on how to plan your eating for pleasure trips in the podcast today.

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You'll be surprised at how great your food will taste to you, just by changing this one thing. Hint: it also helps you lose weight. Win-win!

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Did you know that staying hydrated helps you lose weight? In this episode I touch on the health benefits of common-sense hydration, how water balance works in your body, and how to feel better with more water. I also discuss the important issue of how to empty your bladder without urgency. Of course, if you are leaking urine or finding that urinary urgency is disrupting you life, discuss that with your doctor.

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How Heather Awad, MD failed at weight loss, yo-yo dieted, and finally lost weight for the last time, using a program that doctors were teaching to other doctors ONLY.

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I went to the Healthy Kitchens, Healthy Lives conference in Napa, California, and found out that practically all the doctors there ate one thing every single day. Hear more about it!

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The mandate for labeling ADDED SUGAR on nutrition labels went into effect January 2021. Some companies were already showing this on their packaging, but everyone must label it now in the United States. We'll discuss today why this is important and helpful! With 3/4 of packaged foods containing sugar, it's good to know which products have added sugar, so you can choose the foods that you want.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD  

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