Love Life And Lose Weight
Episodes
104: How To Master Distracted Eating
05 May 2026
Contributed by Lukas
🎙️ Episode 104: How to Master Distracted Eating✨ You don’t need perfect, distraction-free meals to lose weight.If you’ve ever found yoursel...
103: The Follow Through Formula
21 Apr 2026
Contributed by Lukas
In this episode, I’m walking you through the exact follow-through formula I use with my clients to turn intentions into consistent action — withou...
102: The Power of Recovering Quickly
07 Apr 2026
Contributed by Lukas
🎙️ Episode 102: The Power of Recovering QuicklyWhat You’ll Learn in This EpisodeIf one “off” moment—an overeat, a missed workout, a busy ...
101:Your Overeating Habit And How To Change It
24 Mar 2026
Contributed by Lukas
What You’ll Learn in This EpisodeOvereating isn’t a personal failure — it’s information.In this episode, you’ll learn:Why overeating almost ...
100: How Eat Less And Lose Weight Intuitively Without Underfueling
10 Mar 2026
Contributed by Lukas
What You’ll Learn in This EpisodeMany women are stuck between:“I need to eat less to lose weight” and “I need to fuel my body and my workout...
99: Muscles & Movement: Getting Started with Strength Training
24 Feb 2026
Contributed by Lukas
What You’ll Learn in This EpisodeIf strength training feels intimidating, inconsistent, or confusing — this episode is for you.You’ll learn:Why ...
98: Your Weight Goal Blueprint: Translate Your Goals Into Weekly Actions
10 Feb 2026
Contributed by Lukas
What You’ll Learn in This EpisodeBig goals fail when they don’t translate into daily life.In this practical, hands-on episode, you’ll learn:How ...
97: Yearly Body Composition Goals + How To Achieve Them
27 Jan 2026
Contributed by Lukas
Episode 97 — Yearly Body Composition Goals + How To Achieve ThemWhat You’ll Learn in This EpisodeMost women aim too small — or too urgently — ...
96: The Integrative Weight Management Method
13 Jan 2026
Contributed by Lukas
What You’ll Learn in This EpisodeIf you’ve ever felt like weight loss advice works for other people but not for you, this episode will finally put...
95: When Life Changes: Devotion, Impermanence, and What We Carry Forward
30 Dec 2025
Contributed by Lukas
As this year comes to a close, this episode is an invitation to pause.Life doesn’t give us guarantees. Time moves forward whether we’re ready or n...
94: How To Take Back Your Energy And Your Time
16 Dec 2025
Contributed by Lukas
If you’re heading into January thinking you need better routines, better time blocking, or more discipline—this episode will change the conversati...
93: Your Brain Hates Your Weight Goals — Here’s the Fix
02 Dec 2025
Contributed by Lukas
***Don’t forget: Special launch pricing for the 2026 Follow-Through Planner is live right now at HBeardsley.com/planner. VIP listeners can grab the ...
‘26 Planner Thanksgiving Launch: Discounts + Bonuses 8 days only!
24 Nov 2025
Contributed by Lukas
In this special launch episode, you’ll learn:What’s new inside the 2026 Follow-Through PlannerWhy this edition is the most powerful and user-frien...
91: How to Continue to Lose Weight Through the Holidays (and Still Enjoy Yourself)
18 Nov 2025
Contributed by Lukas
🎙️ Episode 91 — How to Continue to Lose Weight Through the Holidays (and Still Enjoy Yourself)If you’ve ever wondered whether it’s really p...
90: Exercising, Exhausted, Craving Sugar, and Not Losing Weight
04 Nov 2025
Contributed by Lukas
If you’re still exercising on an empty stomach and you’re going through hormonal changes or post menopausal, this episode is essential for your fa...
89: Exceptions, Triggers, and the Fall Slide
21 Oct 2025
Contributed by Lukas
Welcome to Season 4 of The Love Life and Lose Weight podcast! In this episode 89, Heather opens with a behind-the-scenes update on her “Big Move” ...
88: From Tactical Hell to the Light Side of Strategy
30 Sep 2025
Contributed by Lukas
Are you stuck in the weeds with your weight loss? Counting calories, labeling foods “good” or “bad,” tracking overeats, and starting over ever...
87: From Fear to Self-Trust With your Weight Goals
16 Sep 2025
Contributed by Lukas
What if the very moments you think you’ve “blown it” could actually become the turning point that accelerates your progress?In this episode, you...
86: Permission Based Eating
02 Sep 2025
Contributed by Lukas
If you’ve ever thought, “I can’t trust myself with carbs” or “If I let myself have dessert, I’ll lose control…” — this episode is fo...
Episode 85: Your Emergency Response Plan for Unflattering Summer Photos
19 Aug 2025
Contributed by Lukas
Have you ever seen a photo of yourself that made your stomach drop?Maybe it was a candid at the beach, a group shot someone tagged you in, or just a m...
84: Open Loops: The Real Reason You Can’t Focus or Follow Through
05 Aug 2025
Contributed by Lukas
🎯 In This Episode, You’ll Discover:If you’ve ever thought you just need more motivation, more willpower, or more structure to stay on track wit...
83: Fat Loss Basics: How to Make & Track Real Progress Without Losing Your Mind
22 Jul 2025
Contributed by Lukas
💡 What You’ll Learn in This EpisodeIf you're doing everything "right" but the scale isn't moving—or worse, it moves the wro...
82: Easy Summer Protocols To Help You Follow Through
08 Jul 2025
Contributed by Lukas
In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protoc...
81: Spring Wrap-Up, Summer Planning, Listener Q&A + A Special Bonus!
24 Jun 2025
Contributed by Lukas
In this final episode of the spring season, you're getting a full-circle coaching experience designed to help you reflect, reset, and head into s...
80: Freedom Starts Here: The Power of Becoming Self-Reliant
10 Jun 2025
Contributed by Lukas
Do you catch yourself deferring to others for things you could easily handle yourself—from what to eat, asking others to fix things that break, or c...
79: How to Keep Your Promises To Yourself
27 May 2025
Contributed by Lukas
If you’ve ever struggled to follow through on a plan you were totally committed to in the moment… this episode is for you.Whether it’s your eati...
78: Takeaways from my experience with hormone replacement therapy
13 May 2025
Contributed by Lukas
Today’s podcast is an honest, personal, and experiential-informed conversation about my experience with crash dieting, chronic stress, perimenopau...
77: Bone Health—What Gen X Women Need to Know Now
29 Apr 2025
Contributed by Lukas
Think bone health is something to worry about later? Think again.If you’re in your 40s or 50s and starting to notice signs of hormonal shifts, now i...
76: Why Fueling Your Workouts Is Essential To Reaching Your Weight Goals
15 Apr 2025
Contributed by Lukas
If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—espec...
75: The Follow Through Planner—Your Shortcut to Easier, More Consistent Weight Loss
01 Apr 2025
Contributed by Lukas
Episode 75: The Follow-Through Digital Planner—Your Shortcut to Easier, More Consistent Weight Loss❌ Tired of starting over every Monday?❌ Feel ...
74: Seasonal Review of Winter & Plan for Spring 2025
18 Mar 2025
Contributed by Lukas
Welcome to Episode 74! Today, I’ll guide you through reviewing your winter season and setting actionable goals for Spring 2025 and Q2. We’ll asses...
73: Understanding How Chronic Stress, Cortisol, and Sugar Consumption Negatively Affect Your Weight Loss
04 Mar 2025
Contributed by Lukas
I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss effort...
72: How To Build Unbreakable Movement Habits
18 Feb 2025
Contributed by Lukas
In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled...
71: When It’s Time To Stop Food Planning & What to Do Instead
04 Feb 2025
Contributed by Lukas
If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re div...
70: Why Sleep Matters With Your Weight And How To Optimize It
21 Jan 2025
Contributed by Lukas
Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooke...
69: Setting Integrative Weight Goals For 2025
07 Jan 2025
Contributed by Lukas
In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on t...
68: The Power of Reflection - Learning from 2024 Without Self-Criticism
31 Dec 2024
Contributed by Lukas
In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you&apos...
67: Joyful Eating During the Holidays: Letting Go of Food Guilt
17 Dec 2024
Contributed by Lukas
In this episode of Love Life and Lose Weight, learn how to enjoy holiday meals without stress or guilt. You'll discover strategies to release res...
66: Plan Your Best December Yet In Less Than 30 Minutes
03 Dec 2024
Contributed by Lukas
In this episode, Advanced Certified Weight and Life Coach Heather Beardsley helps you set up for a holiday season that feels calm, controlled, and ali...
65: Embracing Change: How to Let Go and Move Forward
19 Nov 2024
Contributed by Lukas
In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities....
64: Three Tools To Break Free from Overwhelm, Over-Planning, and Overdoing
05 Nov 2024
Contributed by Lukas
In this episode, I introduce three powerful tools to help you overcome overwhelm, overplanning, and overdoing. These tools are designed to make it eas...
63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss
22 Oct 2024
Contributed by Lukas
In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the &quo...
62: Letting Go of Shoulds - How To Build a Life That’s Yours
08 Oct 2024
Contributed by Lukas
In episode 62, you'll explore the concept of "should" thinking—those thoughts that stem from societal expectations and external press...
61: How To Break Free From Restrictive Diet Mentality
23 Sep 2024
Contributed by Lukas
A common recurring theme I see with my clients is a struggle to break free from diet mentality. Restrictive diet mentality is the belief that there ar...
60: Fifteen Good Responses To Urges To Overeat
17 Sep 2024
Contributed by Lukas
Success in changing habits around food relies on having tools ready to respond when you have an urge to eat outside of being hungry or already having ...
59: Emotional Time Blocking
03 Sep 2024
Contributed by Lukas
In this episode I introduce a strategy that you can use to help you be more intentional AND feel better during times whenvoyu notice you tend to overe...
58: Bonus Q&A: After weight loss Rx, tormented by my middle
20 Aug 2024
Contributed by Lukas
Today I answer three questions from the VIPs on my email list: 1. Allison has recently lost 40 lbs over 15 months with the help of Wegovy. Her ques...
57: Anti-Fragile Weight Loss
06 Aug 2024
Contributed by Lukas
Anti-fragility means that a system becomes stronger when faced with disruptions, variations, or outlier events. Variability in a system like weight l...
56: Active Listening
23 Jul 2024
Contributed by Lukas
Human beings have the unique ability to think, feel, take action, and listen intentionally by using the prefrontal cortex part of our brain rather tha...
55: Secrets to Eating Less and Feeling Satisfied
09 Jul 2024
Contributed by Lukas
In this episode, I teach you some techniques for how to eat less and feel satisfied with less. For most of us, this means changing your habit of how y...
54: Q&A Bonus: night eating, healthy habit routines, NOT doing all the things
25 Jun 2024
Contributed by Lukas
Welcome to the first Bonus Q&A episode where I answer questions from listeners who are on my email list. Today I answer three questions, tune in t...
53: How To Escape Reactive & Automatic Eating Habits
18 Jun 2024
Contributed by Lukas
Why is changing reactive and automatic eating habits important if you want to get to goal weight and keep it off? Reactive and automatic eating are t...
52: The Exact Steps To Get The Scale To Move Consistently
04 Jun 2024
Contributed by Lukas
In this episode, I go over the main tenets of weight loss without restriction, and I give you the exact data-driven steps I use with my clients for ho...
Sustainability & The End of Season One
19 Sep 2023
Contributed by Lukas
Sustainability is the ability to maintain or support a process continuously over time. In order for your weight loss to remain sustainable, we need ...
Receptivity
12 Sep 2023
Contributed by Lukas
What I'm suggesting today is to make your relationship to receptivity an intentional component of your weight loss to help make that process easi...
Relational Capacity
05 Sep 2023
Contributed by Lukas
Relational capacity, as I define it describes your ability to meet your expectations of what you know you need to think, feel, and do in order to lose...
Negative Emotional Fluency
29 Aug 2023
Contributed by Lukas
In this episode, I explain how to translate the top eight negative emotions to learn what might be needed. The emotions listed below are the top eight...
Thought Leadership
22 Aug 2023
Contributed by Lukas
In this episode, I discuss our internal human experience of how we think both spontaneously and intentionally, how I understand it and frame it as a w...
Book Launch Party
15 Aug 2023
Contributed by Lukas
My book, Love life And Lose Weight, Eat What You Love, Trust Your Body, and Lose Weight Without Restriction, launches today, so we are having a virt...
Do I Have To Food Plan To Lose Weight?
08 Aug 2023
Contributed by Lukas
Food planning is the workhorse habit of sustainable weight loss and maintenance. Making a daily food plan is a tool to help you become an adept self-m...
How I Coach On Maintenance
01 Aug 2023
Contributed by Lukas
Today I'm sharing with you how I coach on maintenance. This can be helpful for those in or approaching maintenance (within 10 pounds or so). Lear...
Creative Visualization For Weight Loss
25 Jul 2023
Contributed by Lukas
Creative Visualization is a tool for mental rehearsal. It involves creatively exploring mentally what it would be be like to engage with being in a po...
The Love Life and Lose Weight Book Is Launching on 8/15/23
18 Jul 2023
Contributed by Lukas
Here are all of the details about the Love Life and Lose Weight book! The official title is Love life And Lose Weight: Eat What You Love, Trust Your B...
Validation
11 Jul 2023
Contributed by Lukas
Validation is a practice of being aware of and deciding how to think and feel about something in your life. Validation is your sense of focus and awar...
How To Create More Energy
04 Jul 2023
Contributed by Lukas
In this episode, I discuss two kinds of energy. One is feeling energetic the other is a physiological capacity of energy (gas in the tank). These are ...
Weekly Planning & Assessment for Weight Loss 101
27 Jun 2023
Contributed by Lukas
Now that you've been using the daily planner for at least one full weigh-in week (as explained in episode #38), it's time to learn how to us...
Daily Planning For Weight Loss 101
20 Jun 2023
Contributed by Lukas
In this episode, I explain how to use a daily food plan to lose weight each week. You can use any daily planner that works for you or the one I create...
How To Set Blowing Our Own Minds (BOOM) Goals
13 Jun 2023
Contributed by Lukas
In this episode, I share with you how to create BOOM Goals! As a No BS Team member, we do these as part of our self-development work. A BOOM goal s...
How I Coach On Semaglutide
06 Jun 2023
Contributed by Lukas
In this episode, I talk about Semaglutide (often referred to by the brand name Wegovy), the new class of weight loss prescription drugs used to trea...
Why I Hate Snacking As A Verb
30 May 2023
Contributed by Lukas
In this episode, I explain snacking as a habit that I often see gets in the way of weight loss A snacking habit is often the solution to a very calo...
How I Troubleshoot Weight Loss With My Clients
23 May 2023
Contributed by Lukas
I generally use about six different levels to troubleshoot weight loss with my clients. I give you an overview here so you can use the same approach f...
How To Stop Falling Off The Weight Loss Wagon
16 May 2023
Contributed by Lukas
Inevitably in our weight loss journey, exceptional phases of life happen (both positive and negative) that put a ton of pressure on our ability to app...
Stop Pushing Past Tired With Food
09 May 2023
Contributed by Lukas
Eating when you are tired (but not physically hungry) is a habit that will get in the way of weight loss. Why do we push past tiredness and eat inst...
Why Saving Up Calories Doesn't work
02 May 2023
Contributed by Lukas
Saving up calories is a restrictive strategy to push past hunger in order to eat less. It's about believing that you must put off eating as long ...
Performance Eating
25 Apr 2023
Contributed by Lukas
Performance eating is a habit of eating differently in front of other people because you are conforming to your belief about how you SHOULD eat (perfo...
How To Quit Middle Of The Night Eating
18 Apr 2023
Contributed by Lukas
Middle-of-the-night eating is just a habit that can be developed by believing that eating helps you get back to sleep. Middle of the night eating is ...
How To Quantum Leap Your Results
11 Apr 2023
Contributed by Lukas
One way to quantum leap your results is to experiment with detaching yourself from believing that you are the sum product of your past events. We all ...
How To Keep Your Promises To Yourself
04 Apr 2023
Contributed by Lukas
If you have a habit of making yourself promises around your food and often feel frustrated or deflated that you break your promises, this episode will...
Selective Ignoring
28 Mar 2023
Contributed by Lukas
In this episode I talk about developing a practice of selective ignoring of thoughts to overeat rather than giving them negative attention. The practi...
What Your Body Envy Is Trying To Tell You
14 Mar 2023
Contributed by Lukas
So, what is happening with body envy? Body envy and resentment reveal limiting beliefs that we can't have what other people have or that it'...
How To Stop Fighting With Yourself Over Your Eating
07 Mar 2023
Contributed by Lukas
Focusing on a 'problem' as THE way to 'fix' it is paradoxically a habit that can keep you locked in a cycle of overeating. Because...
Write Your Weight Loss Success Story
28 Feb 2023
Contributed by Lukas
Today your coach's homework is to write your weight loss success story by creatively imagining what is needed to get to your goal weight.Answer t...
How to Stop Your Nighttime Snacking
21 Feb 2023
Contributed by Lukas
What if our nighttime snacking urges are just trying to get our attention about what is REALLY needed beyond what food can give us for our life? ...
How To Love Yourself
14 Feb 2023
Contributed by Lukas
This week we take a closer look at the important relationship of intentionally loving yourself to help you make not only your weight loss but your ent...
6 Steps To A Drama-Free Weigh in
07 Feb 2023
Contributed by Lukas
Here are your six steps to a drama-free weigh-in. 1. Review your week by skimming your daily plans, assessment, calendar, journal, and memory recall o...
Dopamine: The Pretty Little Liar
31 Jan 2023
Contributed by Lukas
By understanding dopamine’s critical role in human desire and survival, you can understand the powerful effect it has on your habits around food whi...
A Blueprint for Consistent Weight Loss
24 Jan 2023
Contributed by Lukas
After nearly 10,000 hours of experience weight coaching hundreds of clients, I've noticed six elements that tend to be in place with clients who ...
Stop Complaining And Start Creating
17 Jan 2023
Contributed by Lukas
Weight loss is not a goal to task yourself with in order to get yourself to do what you don't want to do. It will be much easier to attach you...
Mind Control
10 Jan 2023
Contributed by Lukas
Mind Control is developing the skillset of controlling thinking patterns or allowing thoughts to slow down or even stop altogether. Meditation is on...
The F Word
03 Jan 2023
Contributed by Lukas
Feeling emotions on purpose is one tool that can help you to regulate your nervous system and help you reach your goals. You will learn the usefulne...
How To Break The Habit Of Overeating
27 Dec 2022
Contributed by Lukas
Losing weight requires you to break the habit of overeating. Like any other habit you've ever broken, you'll need to follow a few steps in o...
How To Sell Yourself On Weight Loss
20 Dec 2022
Contributed by Lukas
In this episode, I explain common objections I see in weight loss and how to overcome them to go all-in on your weight loss. It is normal to both want...
How To Adjust Your Food Expectation
13 Dec 2022
Contributed by Lukas
In this episode, I teach you how to adjust your food expectation to get the scale moving. Step 1: Serve yourself a little bit less than you're u...
Analog Weight Loss: Think Less Do More
06 Dec 2022
Contributed by Lukas
When you want results you don't have, it requires you to go into the real world and experiment with your actions to get them lined up to create t...
Liars Don’t Lose Weight
29 Nov 2022
Contributed by Lukas
Sustainable weight loss requires a responsibility to tell the truth about what you do and your awareness of how you are thinking. How I learned to ...
Overeating: The Dream Stealer
22 Nov 2022
Contributed by Lukas
In this episode, you're going to learn a perspective on overeating that will help you no longer want to overeat, which will make weight loss so m...
Making Peace With Hunger
15 Nov 2022
Contributed by Lukas
In this episode, you will learn why it’s important to develop a peaceful and accepting relationship with normal physical hunger so you can lose weig...
The Power of Positive Expectation In Weight Loss
08 Nov 2022
Contributed by Lukas
In this episode, you will learn how your brain works with the feeling of expectation to prove what you are thinking is true whether that expectation i...
The Secret Belief That Keeps You Stuck
01 Nov 2022
Contributed by Lukas
This episode invites you to take a closer look at whether you believe you can’t have certain foods because they are ‘bad' and/or block weight...
Creating A Food Lifestyle That Allows Weight Loss
25 Oct 2022
Contributed by Lukas
This episode invites you to take a closer look at your current habits and thoughts and compare those with lifestyle habits that allow for weight loss....