Half Size Me
A weekly weight loss podcast. Half Size Me helps you achieve weight loss and maintenance in a sustainable way… that works best for you!
Episodes
July 20, 2026 • 28 mins
Watch this episode on YouTube HERE: https://youtu.be/sCE_Edz97c0
In Episode 754 of the Half Size Me Show, Heather talks with Tammy about weight maintenance, lower-brain chatter, and impulse food decisions.They also chat about:
How to decide whether to lose the last 10 pounds or maintain.
Why weight-loss goals need a finish line.
Why maintenance breaks are an important part of sustainable weight loss.
And more!
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July 13, 2026 • 33 mins
Watch this episode on YouTube HERE: https://youtu.be/M5lOgFEs7yw
In Episode 753 of the Half Size Me Show, Heather shares a Q&A session and talks through the details of using a paper and pencil journal to track food. She also covers:
How to handle parties, potlucks, and social meals without triggering a binge afterward.
How to move from maintenance back into a calorie deficit without over-restricting.
How to manage emot...
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July 6, 2026 • 37 mins
Watch this episode on YouTube HERE: https://youtu.be/roCte2kK4Qw
In Episode 752 of the Half Size Me Show, Heather talks with Catherine about losing weight through a very structured liquid diet, regaining the weight, and feeling overwhelmed by what to do next. They chat about:
Why a diet can “work” for weight loss but fail to teach maintenance skills.
How to rebuild after weight regain without shame or panic.
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June 29, 2026 • 37 mins
In Episode 751 of the Half Size Me Show, Heather talks with Al about her weight gain through perimenopause and menopause, emotional eating, and the difficulties of trying to rely on willpower. They also chat about:
Setting up her home environment to support her goals.
Using weight-loss medications and plans for sustainability.
Handling sugar cravings.
And more!
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June 22, 2026 • 43 mins
Watch this episode on YouTube HERE: https://youtu.be/pB3BcSMQCmc
In Episode 750 of the Half Size Me Show, Heather answers Half Size Academy member questions about weight loss mindset, binge eating, calorie levels, strength training, GLP-1 medications, and what to do when your plan falls apart.
CLICK HERE to become a podcast premium subscriber today and get even more inspiration for your weight loss journey!
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June 15, 2026 • 26 mins
Watch this episode on YouTube HERE: https://youtu.be/GzI_pedGiQ0
In Episode 749 of the Half Size Me Show, Heather talks with Stephanie about her experience navigating menopausal symptoms, becoming an empty nester, and struggling with consistency. They also chat about:
Why menopause can make weight loss feel different physically and mentally.
The connection between emotional overwhelm, life transitions, and eating patter...
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June 8, 2026 • 35 mins
Watch this episode on YouTube HERE: https://youtu.be/B7Oo4CBXjuQ
In Episode 748 of the Half Size Me Show, Heather talks with Sarah about decision fatigue, habit burnout, exercise consistency, and the all-or-nothing mindset that can make sustainable weight loss feel exhausting. They also chat about:
Why all-or-nothing thinking can sabotage weight loss and fitness goals
How to create realistic minimum habits that actu...
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June 1, 2026 • 30 mins
Watch this episode on YouTube HERE: https://youtu.be/SoMk1nXOWsY
In Episode 747 of the Half Size Me Show, Heather works with Monica to uncover why weight loss can stall, especially during perimenopause. They also chat about:
How defining success for your starting point leads to sustainable progress.
How small tracking errors can quietly keep you stuck.
And more!
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May 25, 2026 • 38 mins
Watch this episode on YouTube HERE: https://youtu.be/8lfCcjlzmx0
In Episode 746 of the Half Size Me Show, Heather shares an AMA session for podcast premium subscribers. Heather answers real questions about cravings, mindset, and the ongoing battle between your “higher brain” and “lower brain.” They also chat about:
The truth about food rules vs. flexible dieting.
Why your brain resists change (and how...
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May 18, 2026 • 47 mins
Watch this episode on YouTube HERE: https://youtu.be/_75RKAikFsY
In Episode 745 of the Half Size Me Show, Heather talks with Allison about how she navigated decades of depression, medication, and weight gain—and ultimately lost 70 pounds while improving both her physical and mental health. They also chat about:
How depression and weight gain are deeply connected.
Why structure and routine are critical for suc...
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May 11, 2026 • 37 mins
Watch this episode on YouTube HERE: https://youtu.be/-3eMoampkZc
In Episode 744 of the Half Size Me Show, Heather talks with Val, a busy mom and teacher who has the knowledge, the habits, and the motivation, but still struggles with follow-through, tracking, and consistency. They also chat about:
The real reason tracking feels so hard to stick with.
How your “lower brain” creates resistance and excuses.
A ...
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May 4, 2026 • 52 mins
Watch this episode on YouTube HERE: https://youtu.be/gmx6LIg2epA
In Episode 743 of the Half Size Me Show, Heather reconnects with Amanda one year after giving her a surprising challenge: to stop focusing on weight loss and focus ONLY on maintenance. They chat about the past year, plus:
Why focusing on weight maintenance can unlock lasting weight loss
How Amanda broke the cycle of losing and regaining 100+ pounds
How to shif...
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April 27, 2026 • 36 mins
Watch this episode on YouTube HERE: https://youtu.be/DQGxl9f4VL0
In Episode 742 of the Half Size Me Show, Heather talks with Sam about being caught in the classic on-again, off-again diet cycle: she'd stick to her plan for a week, see the scale go up, get frustrated, and eat more out of frustration. They also chat about:
The power of pre-logging food you might eat.
How to handle unplanned events and parties without derailing ...
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April 20, 2026 • 71 mins
Watch this episode on YouTube HERE: https://youtu.be/nigpKYmrP4U
In Episode 741 of the Half Size Me Show, Heather talks with Lily, who lost 65 pounds, reversed her diabetes, brought her liver enzymes back to normal — and did it all with a beginner's mindset and zero expectation of perfection. They also chat about:
Moving past binge eating without shame or restriction.
Choosing your hard: tracking food vs. feeling...
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April 13, 2026 • 33 mins
Watch this episode on YouTube HERE: https://youtu.be/A-yqCfJlTgA
In Episode 740 of the Half Size Me Show, Heather talks with Miryam about how her pattern of skipping meals early in the day was leading to desperate, compensatory eating later. They also chat about
The biology of compensatory hunger (it's not just willpower!).
How to eat more protein early in the day to prevent afternoon crashes.
The fire alarm analogy: unders...
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April 6, 2026 • 44 mins
Watch this episode on YouTube HERE: https://youtu.be/d9V9s1aT61o
In Episode 739 of the Half Size Me Show, Heather talks with Samantha about her struggle with external stressors, unpredictable schedules, and emotional eating. They also chat about:
practical strategies for dinners and dessert
protecting her weight-loss goals
reclaiming control over what she eats
and more!
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April 1, 2026 • 9 mins
Watch the video version of this podcast here: https://youtu.be/E2F0v8tM7ls
I used to spend over $2,000 a month on groceries for my family of five and we were STILL going over budget. Now I spend $1,200 and stick to it every single month. That's a 40% reduction, or $800 in savings every month!
And I'm doing it without extreme couponing, without buying ten newspapers every Sunday, and without rushing from store to store at 5am.
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March 30, 2026 • 32 mins
Watch this episode on YouTube HERE: https://youtu.be/xVQpc4ri_og
In episode 738 of the Half Size Me Show, Heather talks with Ashley about how she was struggling to break the cycle of the problematic thinking and the stories we tell ourselves. Plus, they chat about:
the line between questioning yourself and forcing yourself
how hearing other people's stories help
how to take action
and more!
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March 23, 2026 • 40 mins
Watch this episode on YouTube HERE: https://youtu.be/7641w5dIaKQ
In Episode 737 of the Half Size Me Show, Heather talks with Kelly about how although she has been maintaining her weight successfully, she was still managing a lot of stress and anxiety. They chat about how From Sabotage to Success helped her find peace, as well as:
stress-fueled eating triggers
why your lower brain can be problematic
and more!
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March 18, 2026 • 1 min
Learn more and sign up at halfsizeme.com/success.
If you've ever felt like your own mind is working against you — like Eleanor, who couldn't quiet her thoughts first thing in the morning, or Monica, who kept falling into the comparison trap — this workshop was made for you. From Sabotage to Success is a 6-week small group intensive that gets to the root of self-sabotage. Registration closes March 25th and we won't run ...
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