The Food Freedom Rebellion for Nurturers and Healers

In this episode, we’re tackling late-night snacking—the real reasons it happens (hint: it’s not lack of willpower), the hidden biology behind it, and simple strategies to break the cycle.

You’ll learn:

• Why blood sugar crashes, hormone mix-ups, stress, and gut timing are often the true culprits

• The “transition snack” habit you don’t even realize you have

• Our 3-step Nighttime Snacking Challenge to help you eat well during the day an...

Think 100 walking lunges sounds impossible? We’re here to prove you wrong—in the best way possible. This episode isn’t just about building stronger legs; it’s about building trust in your body, waking up your fierce energy, and reminding yourself that you can do hard things.

In this challenge episode, we cover:
💪 How to break 100 lunges into bite-sized wins (without face-planting)
🧠 Why your brain loves unilateral movement for balan...

Feeling fried, bloated, or just plain off?
This week, we’re stepping outside—literally—and launching the #TreeHuggerChallenge. No hiking boots or supplements required. Just 5 minutes a day with your feet on the Earth, your back against a tree, and your nervous system finally getting the memo: You’re safe. You can heal.

We dive into how nature flips your body into "rest and digest" mode, why your vagus nerve is craving green things, a...

Alright, rebels—we’re getting personal and heading straight for your closet this week. Spoiler: what’s hanging in there might be the very thing weighing you down.

This episode isn’t about color-coding or Marie Kondo-ing. Nope. We’re talking nervous system regulation, body trust, and why that pair of “someday jeans” is quietly fueling your food struggles and gut chaos.

Here’s what we dig into:

• Why your closet holds the energy of pa...

You already know Bonni’s obsessed with lemon water—like, it’s basically her spirit beverage. But this week, she and Kerri are breaking it all the way down. From the gut-lovin’ science to the nervous system reset, this isn’t just warm citrus in a mug—it’s a full-body, full-soul vibe.

We’re talking cayenne, cucumber, collagen (yes, queen), and why this low-lift ritual might be the biggest energy flex you can make before 8 a.m. Plus: m...

What if just three words could shift how you show up every single day?
This week, we’re diving into the 3-Word Challenge—a simple but powerful practice to help you step into the version of yourself you want to be.

Inspired by Brendon Burchard’s book Change, we break down how choosing three intentional traits and repeating them daily can rewire your nervous system, boost confidence, and anchor your healing journey.

We’re sharing:

• Ou...

This week, we’re reclaiming peer pressure—and turning it into your secret fitness superpower. 💪

Inside this feel-good, fire-you-up episode of Health Hacks and Wine Racks, Bonni and Kerri break down how friendly fitness competitions (yes, even the goofy kind) can spark momentum, boost your mood, and actually help you heal.

You’ll learn:

• Why dopamine rewards from community > guilt-driven solo workouts

• The exact challenge we’re in...

Think your sugar cravings are just about willpower? Think again.

In this episode, Kerri and I are breaking down the real reasons your cravings, bloating, and energy crashes feel out of control—and how grounding (aka “dirt therapy”) plays a surprisingly powerful role in healing.

We’re diving into:

• What sugar addiction really means (hint: it’s not just about sweets)

• How stress, sleep, and gut health hijack your cravings

• Why going bare...

In this episode, we sit down with Chloe, a graduate of the 90-Day Mind & Body Reset, whose transformation is nothing short of inspiring.

She went from struggling with cravings, blood sugar issues, and a Diet Coke habit…to losing over 17 pounds of body fat, ditching added sugar, and feeling totally in control of her choices—even on vacation.

We cover:

• What made her finally take action on her health

• How she handled setbacks (incl...

Still blaming yourself for those late-night sugar binges? Stop it. It’s not willpower you need—it’s answers. In this episode, we unpack why your cravings are really a cry for help (from your body, not your moral compass). If you’re 35+, exhausted, and wondering why nothing works like it used to, this is your permission slip to drop the guilt and start listening to your body. No fluff. Just facts, laughs, and gut-level truth.

Ready t...

WARNING: Your ‘healthy’ sugar-free snacks might be keeping you bloated, exhausted, and craving sweets like crazy. 😳

Ever wondered why, even after ditching sugar, you STILL feel sluggish, bloated, or constantly craving more sweets? The answer is hiding in those too-good-to-be-true food labels. In this episode, we’re diving into:

✔️ The TRUTH about artificial sweeteners & sugar-free swaps
✔️ Why your gut hates diet soda (even thoug...

In this episode, Bonni and Kerri break down the food myths that have been ingrained in us for years—like bacon being bad for you and carbs being the enemy. Get ready to learn the truth about healthy fats, the power of bacon grease, and how to make food work for your body!

They dive into:

• Why bacon isn't the villain we were told it is (and other myths!)
• The importance of protein, especially after 40
• Debunking the sugar in fruit myth...

Are you stuck in a detox nightmare? If you’ve tried a diet or cleanse that’s left you feeling exhausted, foggy, or worse than before, this episode is for you.

We’re breaking down what’s normal vs. a red flag when it comes to detox symptoms, how to tell if your body is actually starving, and the biggest mistakes people make when trying to “reset” their health.

Spoiler: If you’re constantly craving sugar or dragging through the day, y...

Ever started a diet and thought, “Maybe if I just push through the nausea, exhaustion, and 💩 storms, I’ll finally lose the weight”? Spoiler alert: That’s NOT how this works!

In this episode, we’re calling out the dark side of extreme dieting—crash diets, detoxes gone wrong, and the lies diet culture has sold us. If you’ve ever felt like your body is fighting back when you change your eating habits, you’re not crazy… your body is se...

Have you ever tried a diet so ridiculous you laugh (or cringe) thinking about it?

In this episode, we spill the tea on some of the most outrageous diet trends—from cabbage soup catastrophes to butter-chomping carnivores.

We dive into why these extreme fads don’t work, share hilarious personal stories, and discuss how real results come from tuning into your body instead of falling for quick fixes.

Plus, they tease what’s coming up i...

STOP THE DIET MADNESS! 🚨 If you’ve ever felt like you’re stuck in a never-ending cycle of strict dieting, starving yourself, and then binge-eating out of frustration—this episode is for you. We’re diving into why those "one-size-fits-all" weight loss plans don’t actually work and what you should be doing instead.Let's break down:✅ Why eating less isn't always the answer✅ How to tap into your body’s intuition for lasting weight los...

Get ready for a burst of berry goodness with our Summer Berry Bars!

In this episode, Kerri takes Bonni's mouthwatering recipe and puts a strawberry twist on it, but the beauty of these bars is how easily they adapt. Swap in your favorite fruits—blackberries, cranberries, or whatever’s in season—and you've got a treat that’s as versatile as it is delicious.

Whether you’re in the mood for something sweet or looking to impress at your ...

Ready to turn up the heat and cool down your summer? 🌞🍅 We’ve got the ultimate refreshing dish for you today—one that’s bursting with bold flavors and a serious twist on your usual summer eats. 🔥💦

🌟 Introducing...Spice Up Your Summer with This Zesty Gazpacho Recipe! 🌟 We’re talking fresh veggies, a kick of spice, and that perfect chilled goodness to keep you cool and energized, even on the hottest days. 🥒🌶️

With this simple y...

Today, we're whipping up something cool and refreshing – a chilled cantaloupe soup with a little kick! It's the ultimate way to stay cool while keeping things flavorful this summer. Want to see the FULL episode? Come hang out with us in our awesome community at https://www.patreon.com/healthhacksandwineracks! You’ll get the full scoop, plus extra tips, tricks, and secret ingredients to take your cooking game up a notch. And there’s...