Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep
Episodes
88 | How to Get Back on Track After a Setback Without Starting Your Weight Loss Journey Over
30 Mar 2026
Contributed by Lukas
Have you ever felt like one slip-up completely derails your progress? Maybe you had a stressful week, skipped your meal prep, or found yourself reachi...
87 | Three Faith Based Anchors for Emotional Resilience In Midlife
09 Mar 2026
Contributed by Lukas
Life can feel heavy sometimes. Between personal responsibilities, world events, and the constant noise competing for our attention, many women in midl...
86 | Why Generic Nutrition Advice Fails Women Over 40
25 Nov 2025
Contributed by Lukas
If you’ve ever wondered why you’re doing everything right — eating clean, working out, tracking your meals — and still not seeing results, thi...
85 | Hormone-Friendly Workout: Why Walking Boosts Metabolism and Balance in Menopause
23 Nov 2025
Contributed by Lukas
In this episode, LaDawn Hickman, Holistic Nutrition and Weight-Loss Coach for women over 40, reveals how something as simple as a daily walk can help ...
84 | Is It Me or My Hormones? How to Decode What Your Body’s Really Telling You.
04 Nov 2025
Contributed by Lukas
In this episode, LaDawn, Holistic Nutrition and Weight-Loss Coach for women over 40, helps listeners understand the real reason their bodies may feel ...
83 | Your Midlife Weight Loss Blueprint – Lifestyle Habits That Actually Work After 40 (Part 2 of 2)
31 Oct 2025
Contributed by Lukas
In this second and final episode of the Midlife Weight Loss Blueprint Series, LaDawn takes you beyond what’s on your plate and into the lifestyle ha...
82 | Your Midlife Weight Loss Blueprint – Physical Habits That Actually Work After 40 (Part 1 of 2)
28 Oct 2025
Contributed by Lukas
If your body feels like it’s breaking all the old weight-loss rules since hitting 40, you’re not imagining it. In this first episode of the Midlif...
81 | Reignite Your Rhythm: Simple Steps to Rebuild Momentum in Menopause + Weight Loss
25 Oct 2025
Contributed by Lukas
If you’ve ever felt like your healthy habits just fell apart overnight — this episode is for you. LaDawn breaks down how to rebuild momentum when ...
80 | Why Small Wins Matter More Than Ever in Midlife Weight Loss
21 Oct 2025
Contributed by Lukas
Hey Love! In this episode of the Healthy Habits 180 Podcast, host LaDawn Hickman speaks straight to the woman over 40 who feels like she’s doing all...
79 | Consistency In Your Weight Loss Journey
13 Oct 2025
Contributed by Lukas
Hey Love! If you’ve ever felt like you’re stuck in a cycle of starting over — every Monday, every month, or every fall — this episode is for y...
78 | Why Your Physical Health Impacts Your God Given Purpose
13 Aug 2025
Contributed by Lukas
In this powerful episode of The Healthy Habits 180 Podcast, holistic wellness coach LaDawn Hickman explores the often overlooked connection between ph...
77 | Perimenopause vs. Menopause: Why It Matters for Weight Loss, Energy & Confidence
12 Aug 2025
Contributed by Lukas
If you’ve been feeling off—more tired, more puffy, more frustrated than ever before—and you’ve asked yourself, “Is this perimenopause? Is th...
76 | Burnout, Faith, and a Fresh Start: What Stepping Away Taught Me About Wellness and God’s Peace
01 Aug 2025
Contributed by Lukas
Hey Love! After months away from the mic, I’m back—and this comeback episode is personal. In today’s episode, I’m sharing the truth behind my ...
75 | Emotional Eating & Midlife Weight Gain : Breaking the Cycle
10 Mar 2025
Contributed by Lukas
Hey Love! Are you struggling with emotional eating and is it impacting your weight loss journey? In this episode of The Healthy Habits 180 Podcast, we...
74 | How To Eat For Hormone Balance
04 Mar 2025
Contributed by Lukas
Hey Love! Struggling with energy crashes, stubborn weight gain, or bloating—even when eating “healthy”? It could be a sign of hormone imbalance!...
73 | How to Exercise for Hormone Balance: Reduce Stress & Boost Metabolism
24 Feb 2025
Contributed by Lukas
Hey Love! Are your workouts helping or hurting your hormones? In today’s episode, I’m breaking down how to exercise in a way that supports hormone...
72 | The Real Reasons You're Gaining Weight in Midlife
20 Feb 2025
Contributed by Lukas
Hey Love! Struggling with midlife weight gain despite doing all the “right” things? You’re not alone. In this episode, we dive into the real re...
71 | The 3-Step Meal Planning Method for Busy Women
17 Feb 2025
Contributed by Lukas
Hey Love! Meal planning doesn’t have to be overwhelming or time-consuming. In this episode, I’ll walk you through my 3-step meal planning method d...
70 | 3 Things You Need To Know About Menopause
12 Feb 2025
Contributed by Lukas
Hey Love! Menopause changes a lot—including how our bodies respond to food, exercise, and weight loss. But does it mean you’re destined to gain we...
69 | How to Stay Consistent When Life Feels Unpredictable
10 Feb 2025
Contributed by Lukas
Staying consistent can be a real challenge—especially when life gets chaotic. In today’s episode, I share practical strategies and mindset shifts ...
68 | The Reset Recap: How to Maintain Your Detox Wins
29 Jan 2025
Contributed by Lukas
Hey Love! Ready to reflect, recharge, and move forward? In this final episode of our detox series, we’re wrapping up the journey of resetting your b...
67 | Unplugged: Digital Detox Tips to Reclaim Your Time and Peace of Mind
27 Jan 2025
Contributed by Lukas
Hey Love! Are you feeling overwhelmed by constant notifications and endless screen time? In this episode, we explore how a digital detox can help you ...
66 | Let It Go: Emotional Detox Strategies For Women Over 40
01 Jan 2025
Contributed by Lukas
Hey Love! This is the fourth episode in our Detox Done Right series. Today, we’re shifting gears from the physical aspects of detoxing to focus on t...
65 | Gut Reset 101: Gut Reset 101: Simple Steps to Better Digestion, Immunity, and Energy
26 Dec 2024
Contributed by Lukas
Hey Love! This is the third episode of our Reset Playlist series: "Detox Done Right: A Holistic Approach to Energize Body, Mind, and Spirit." If you’...
64 | Your Sugar Detox Guide
15 Dec 2024
Contributed by Lukas
Hey Love! Do you ever feel like sugar has a hold on you? Maybe you find yourself reaching for sweets when you’re stressed, tired, or even bored, and...
63 | Detox Done Right: A Holistic Approach to Energize Body, Mind, and Spirit
10 Dec 2024
Contributed by Lukas
Hey Love! When you hear the word *detox*, what comes to mind? Juice cleanses? Strict fasting? Cutting out all the foods you love? Today’s episode is...
62 | Spiritual Fitness: Why Your Faith is the Foundation of Holistic Wellness
05 Dec 2024
Contributed by Lukas
Hey Love! Today, we’re diving into a topic that may surprise you on a health and wellness podcast: spiritual fitness. While physical and mental he...
61 | Healthy Holiday Traditions Balancing: Festivities and Wellness Goals
02 Dec 2024
Contributed by Lukas
Hey Love! As we kick off the last month of the year, it's time to finish strong. In this episode, we’re tackling the all-too-relatable holiday food ...
60| Mastering Emotional Eating This Holiday Season: Practical Strategies for a Healthier You
25 Nov 2024
Contributed by Lukas
Hey there!! In this episode of The Healthy Habits 180 Podcast,I dive into a topic that resonates deeply, especially as the holiday season approaches: ...
59 | 5 Secrets About Belly Fat for Over 40 Women and How to Tackle Them
12 Nov 2024
Contributed by Lukas
Hey Love! In this episode of *Healthy Habits 180*,we dive deep into one of the most challenging areas of weight loss for women over 40: belly fat. T...
58 | Hormone Balance for Weight Loss After 40: Key Hormones Every Woman Needs to Know
04 Nov 2024
Contributed by Lukas
Hey there! As a woman over 40, are you struggling with stubborn weight gain, fatigue, or mood swings? Balancing your hormones may be the missing link!...
57 | Macros Made Simple for Women Over 40 - Boosting Energy and Metabolism
15 Oct 2024
Contributed by Lukas
Hey Love! In today’s episode, we’re diving into how to create a simple action plan to fuel your body with the right macros for lasting energy, sat...
56 | 3 Tips To Finish The Year Off Strong
30 Sep 2024
Contributed by Lukas
Hey Love! We are headed into the last 90 days of 2024 and in this episode, I’m sharing three tips on how to make them the best 90 days of the year. ...
55 | Consistency Tips to Help You Lose Weight
23 Sep 2024
Contributed by Lukas
Hey Love! Today's episode is all about overcoming some common obstacles that may be keeping you from being consistent. I’m going to give you some...
54 | Self Accountability - How It Can Help You Achieve Your Goals
09 Sep 2024
Contributed by Lukas
Hey Love! Today’s episode is about accountability! The kind of self accountability you need to meet your goals and benefits of having partner ac...
53 | Where I've Been
05 Sep 2024
Contributed by Lukas
Hey Love! I know it’s been a while since I’ve released an episode so listen as I share where I’ve been. I truly hope you find this episode inspi...
52 | 5 Ways Walking Can Ignite Your Weight Loss
14 May 2024
Contributed by Lukas
Hey Love! Quite often, we make it harder than it needs to be when it comes to exercise. Simply lacing up our shoes, and putting one foot in front o...
51 | Healthy Kitchen Shortcuts: Quick and Healthy Meal Prep for Women on the Go!
06 May 2024
Contributed by Lukas
Hey Love! If you want to ensure you are eating nutrient dense meals but don’t want to spend all weekend in the kitchen prepping food, then this epis...
50 | Celebrating 50 Episodes and Why You Should Celebrate Your Wins - Big or Small!
29 Apr 2024
Contributed by Lukas
Hey Love! Today I'm celebrating my 50th episode!!! In this episode, I’ll be diving into three exciting topics. Firstly, I’ll discuss the importanc...
49 | Stop Dieting and Start Living to Lose Weight
22 Apr 2024
Contributed by Lukas
Hey Love! Ever caught yourself in that familiar cycle? You know the one—promising to start that new diet every Monday, or swearing you'll kick it of...
48 | 5 Tips for Managing Toxic Relationships with Friends, Family, and Social Media
15 Apr 2024
Contributed by Lukas
Hey Love! In today's episode let's dive into something we all need to chat about: the kind of "brain food" we're serving ourselves every day. You know...
47 | 5 Meal Planning Tips
08 Apr 2024
Contributed by Lukas
Hey Love! In this episode, I talk about the importance of meal planning and I also share five tips to make the process easier. Join me as I dive int...
46 | Weight Loss Expectations - 3 Tips for Women Over 40
01 Apr 2024
Contributed by Lukas
Hey Love! It’s that time again, March Madness, well technically it’s April - but go with me on this!!! And I’m not talking about the sweet 1...
45 | Protein Powders - Do They Harm or Help Your Weight Loss Goals
18 Mar 2024
Contributed by Lukas
Hey Love! You already know that protein has countless benefits, especially for us, women over 40 and 50. But it can be a challenge to get the amou...
44 | Top 10 Non-Negotiable Habits for Weight Loss Over 40 - P3
11 Mar 2024
Contributed by Lukas
Hey Love! This episode wraps up my three part series on top 10 habits I consider “non-negotiable” for weight loss. If you missed the first two...
43 | Top 10 Non-Negotiable Habits for Weight Loss Over 40 - P2
26 Feb 2024
Contributed by Lukas
Hey Love! Listen to the second episode of this three part series as I share more of the top 10 habits I consider “non-negotiable” for weight loss....
42 | Top 10 Non-Negotiable Habits for Weight Loss Over 40 - P1
07 Feb 2024
Contributed by Lukas
Hey Love! Knowing what I know now, if I was just starting my weight loss journey, there are the top 10 habits I would consider “non-negotiable”. B...
41 | Mind, Body and Soul- A Holistic Approach to Weight Loss for Women Over 40
26 Jan 2024
Contributed by Lukas
Hey Love! In this episode, I talk about how to take an integrated approach with your health, wellness and weight loss goals. The physical aspects...
40 | Don't Quit Your New Year Goals - 3 Things To Do Instead
15 Jan 2024
Contributed by Lukas
Hey Love! Did your New Year start with a bang but now you’ve lost some of that razzle-dazzle? Have you lost steam already? If so, this is the ep...
39 | The 3 Super Spices You Need
11 Dec 2023
Contributed by Lukas
Hey Love! Listen in as I share the “Top 3 Super Spices” you need to add into your weekly rotation. The benefits and ways to use these spices are...
38 | Handling Holiday Emotional Eating
06 Dec 2023
Contributed by Lukas
Hey Love! Listen to this short but inspiring episode about handling holiday emotional eating. I'm sharing with you two easy and effective strateg...
37 | 3 Ways To Establish Healthier Holiday Food Traditions
04 Dec 2023
Contributed by Lukas
Hey Love! We are in full tilt holiday mode and this is the time of year when we can let holiday traditions, especially those delicious traditional mea...
36 | Setting Boundaries and Saying No!
30 Nov 2023
Contributed by Lukas
Hey Love! Do you struggle with setting boundaries, saying no with confidence and being okay with saying “NO”? If so, then this episode is for ...
35 | Fit and Festive : Navigating Holidays Over 40
28 Nov 2023
Contributed by Lukas
Hey Love! We are in the THICK of the holiday season with four weeks left in the year. This is the time when many of us are overcome by all the holid...
34 | Negative Body Image and the Power of Positive Affirmations
08 Nov 2023
Contributed by Lukas
Hey Love! It’s Wellness Wednesday and I want to chat about something really important, negative body image. I know it can be challenging and I’m...
33 | Macros and Mindfulness - Women Over 40 Decode Dieting - Part 2
06 Nov 2023
Contributed by Lukas
Hey Love! In this series, “Macros and Mindfulness: Women Over 40 Decode Dieting - P2” I’ll be talking about eating intuitively versus macros bas...
32 | Macros and Mindfulness - Women Over 40 Decode Dieting - Part 1
18 Oct 2023
Contributed by Lukas
Hey Love! In this series, “Macros and Mindfulness: Women Over 40 Decode Dieting”, I’ll be talking about eating intuitively versus macros based e...
31 | 5 Tips for Mindful Eating
04 Oct 2023
Contributed by Lukas
Hey Love! If you are eating in your car or eating while scrolling your phone, texting, working or you are just plain out distracted while eating, this...
30 | Self Trust and Your Weight Loss Journey
27 Sep 2023
Contributed by Lukas
Hey Love! When starting on a health and wellness journey or weight loss journey, hat is the first thing you need? I’ll give you a hint; it’s not a...
29 | Don’t Lose Weight! Change Your Body Composition!
18 Sep 2023
Contributed by Lukas
Hey Love! So you want to lose weight right? Or do you want to lose fat? Or do you want to gain muscle? Or do you want to do all of the above. In t...
28 | Should Women Over 40 Do Intermittent Fasting?
11 Sep 2023
Contributed by Lukas
Hey Love! Have you thought about trying Intermittent Fasting and wondered: Is intermittent fasting safe for women over 40? Can intermittent fasting he...
27 | Top Ten Foods For Women Over 40
29 Aug 2023
Contributed by Lukas
Hey Love! Listen in as I talk about the 10 foods that I eat as a wellness coach and that you should incorporate into your weekly nutrition line up. ...
26 | 5 Mindset Shifts You Need - Consistency Part 2
21 Aug 2023
Contributed by Lukas
Hey Love! Today’s episode is a follow up to episode 25 which is about hormones and inconsistency. In this episode, I’m going to talk about five...
25 | Consistently Inconsistent? Hormones and Your Weight Loss Struggle – Part 1
14 Aug 2023
Contributed by Lukas
Hey Love! Do you struggle with being consistent working out or eating in a way that you know will get you to where you want to be? Do you start a pl...
24 | How to Reset Your Routine After Vacation
07 Aug 2023
Contributed by Lukas
Hey Love! Did you take some time off from your health and wellness goal after vacation and need some help getting back on track? If you did, don’t w...
23 | What Comes First, Cardio or Weights?
31 Jul 2023
Contributed by Lukas
Hey Love! Are you confused about if you should do cardio or weight training first when you’re working out? If so, this episode is for you! Today...
22 | Most Effective Weight Loss Workouts for Women Over 40
24 Jul 2023
Contributed by Lukas
Hey Love! In this episode, I will be talking about the best workouts for our tribe, women over 40! If you want find out how to ensure your workouts...
21 | Juicing for Weight Loss - Pros and Cons
18 Jul 2023
Contributed by Lukas
Hey Love! Have you ever thought about doing a weight loss juice cleanse and wondered if they actually work? If you've been thinking about it then you ...
20 |3 Tips To Stay On Track While on Vacation
10 Jul 2023
Contributed by Lukas
Hey Love! Summer time is in full effect and for many of us that mean a well deserved break aka VACATION!!!! It’s time to get away from our day to da...
19 | Hormone Harmony and Weight Loss for Women Over 40
22 Jun 2023
Contributed by Lukas
Hey Love! In today’s episode, I’m going to talk about a hot topic for my tribe, HORMONES!! Tune in as I talk about some hormones that need t...
18 | Let’s Talk Mindset 5 Tips To Keep a Positive Mindset
15 Jun 2023
Contributed by Lukas
Hey Love! On today's podcast, I’ll be talking about encouraging yourself on your health and wellness journey. We often encourage and show support ...
17 | Balanced Eating for Women Over 40 Macros – Part 3
13 Jun 2023
Contributed by Lukas
Hey Love! In this last episode, I'll be finishing up this three part series on the importance of eating balanced meals and how to enjoy the foods you ...
16 | Balanced Eating for Women Over 40 Macros Part 2
08 Jun 2023
Contributed by Lukas
Hey there! In these next few episodes I’ll be talking about the importance of eating balanced meals and how to enjoy the foods you love while sta...
15 | Balanced Eating for Women Over 40 - Macros Part 1
06 Jun 2023
Contributed by Lukas
Hey there! In these next few episodes I’ll be talking about the importance of eating balanced meals and how to enjoy the foods you love while stayin...
14 | Lessons I Learned From My Laptop - 10 Preventative Health Care Tips for Women Over 40
01 Jun 2023
Contributed by Lukas
Hey Love! Recently I had an extremely frustrating incident with my laptop. It stopped working and I pretty much lost everything for almost two weeks...
13 | Best Weight Loss Diets for Women Over 40 - Part 2
18 May 2023
Contributed by Lukas
Hey Love! Are you struggling with finding the right diet to meet your weight loss goals? Are you overwhelmed with all the options? Don’t worry, I’...
12 | Best Weight Loss Diets for Women Over 40 - Part 1
10 May 2023
Contributed by Lukas
Hey Love! Are you struggling with finding the right diet to meet your weight loss goals? Are you overwhelmed with all the options? Don’t worry, I’...
11 | 10 Ways to Make Healthy Living a Lifestyle
08 May 2023
Contributed by Lukas
Are you looking for some encouragement to help you make a mindset shift to want to live a healthy lifestyle? If so, then you are in the right place ...
10 | Tone or Muscle - Which is better?
05 May 2023
Contributed by Lukas
Hey Love! Let’s talk about tone and muscle! In the episode I’m going to talk about why you shouldn’t be afraid to lift weights and build muscl...
09 | The Mental and Physical Health Connection - 6 Ways to Focus On Your Mental Health
03 May 2023
Contributed by Lukas
Hey Love! In this episode, I’m going to talk about the importance of focusing on your mental health as well as your physical health. As a mom of...
08 | Want to WANT To Work Out - Tips on How to Make It an Automatic Priority
07 Apr 2023
Contributed by Lukas
Hey Love! If you’re struggling with WANTING to work out as much as you know you NEED to work out then this episode is dedicated to you. I’m goi...
07 | How Much Weight Should I Lose In a Week?
03 Apr 2023
Contributed by Lukas
Hey Love! Are you well on your way in your weight loss journey and wondering if all the claims and hype about losing five or even ten pounds in a w...
06 | Sleep Your Way to Weight Loss - 3 Reasons Why You Need to Prioritize Your Rest
22 Mar 2023
Contributed by Lukas
Hey Love! We all know that sleep is important, yet we often put it at the bottom of our priority list. For good reason right? All the other things...
05 | Fallen Off The Weight Loss Wagon; Have Grace With Yourself
17 Mar 2023
Contributed by Lukas
Hey Love! Being on a weight loss journey can be hard and at times, down right discouraging. You fall off the wagon, stop and start over and ove...
04 | 5 Ways to Keep Meal Prep Simple
06 Mar 2023
Contributed by Lukas
Hey Love! Do you want to meal prep but you’re overwhelmed with the process? Are you seeing all of the beautifully prepped meals on social media and ...
03 | 3 Reasons Why You’re Not Losing Weight
21 Feb 2023
Contributed by Lukas
Hey Love! Today I’m going to be talking about three reasons why you may not be losing weight even though you're eating clean and working out. This...
02 | 4 Tips on How To Establish A Happy Medium When It Comes To Healthy Habits
01 Jan 2023
Contributed by Lukas
Tips on how to get rid of the "All Or Nothing" mindset habit and how to establish a happy medium when your "plans to don't go as planned. I am now ...
01 | Why I started The Healthy Habits 180 Podcast
01 Jan 2023
Contributed by Lukas
If you're listening to this podcast then you probably struggle with reaching your healthy and wellness goals and you’re looking for some help. I’...
Trailer | The Healthy Habits 180 Podcast
01 Jan 2023
Contributed by Lukas
Do you want to lose weight but you are sooooo tired of starting over? Are you frustrated with yourself because you can’t stay committed to your fitn...