The Healthy Me Reset

Emily VinZant, MD
  • 4.6 (53)
  • Medicine
  • Updated Weekly

Welcome to The Healthy Me Reset, a podcast dedicated to women searching for spiritual, mental, and physical health in our modern world. Hosted by Family Medicine, Obesity Medicine, and certified Life & Weight Loss Coach Emily VinZant, M.D., each episode teaches you how to gain control of the unhealthy habits in your life, create space to live with passion and God's purpose for you, and balance YOU to get healthy in the process. This podcast is essential for anyone looking to go from minimizing disease (hello, meds, supplements, and challenges) to creating health. If you find yourself asking... * Why am I so exhausted all the time? * Why am I stressed out every day of my life? * How can I get healthy without being overwhelmed by adding to an already endless schedule? * Will I ever stop being bloated, swollen, hormonal, and losing my hair? (Bonus if you've said: why won't my Doctor just let me try thyroid medicine to see if it helps?) * Am I ever going to learn to quiet my brain at night so I can actually sleep? * Why are there so many health answers that don't work for me? * How can I find my path to passion and purpose in my life? * What am I missing here? ... then you won't want to miss an episode of the podcast! Join me in The Fasting Flock, my FREE fasting Facebook group, or head to www.emilyvinzantmd.com to learn more about working with me. I'm on social a bit too (but don't tell them this is my much preferred space)... Instagram: dremilyvinzant Facebook: Emily VinZant, MD

  1. 1d ago

    How to Have the Conversation You Keep Avoiding

    Have you ever known you needed to say something, but stayed quiet because you were worried about upsetting someone, creating conflict, or saying it the wrong way? In this episode of The Healthy Me Reset, Dr. Emily shares a simple three-step process for approaching difficult conversations in a healthier, more intentional way. Whether the conversation is with your spouse, your child, a friend, or someone at work, the goal isn't to find the perfect words or control how the other person responds. It's to prepare yourself to show up calmly, communicate what matters, and let the other person own their response. Listen in to learn more:  00:00:50 | Why We Avoid Difficult Conversations Knowing you have something important to say doesn't necessarily make it easier to say it. Fear of upsetting someone or creating conflict can keep us quiet even when a conversation needs to happen. 0:04:12 |Steady Your Emotions Before starting a difficult conversation, check your emotional state. Going into a conversation already activated, nervous, angry, or defensive can change both how you communicate and how the other person responds. 0:06:09 | Give Yourself Time to Reset Taking a few minutes to breathe, pray, gather your thoughts, or simply calm your body can help you enter the conversation more intentionally. 0:06:41 | Start With a Shared Goal Before focusing on what you disagree about, identify what you both ultimately want. Starting with common ground can completely change the tone of a difficult conversation. 0:07:49 | Finding Common Ground in Family Conversations Dr. Emily shares how establishing a shared goal helped her blended family have a more honest conversation about what they wanted their family to become. 0:08:55 | Using Shared Goals at Work The same approach can work professionally. Dr. Emily shares how identifying a win for both sides helped her approach a contract conversation about expanding her work in obesity medicine. 00:09:38 | Let the Other Person Own Their Reaction You can be thoughtful about how you communicate, but you can't control another person's response. Your responsibility is how you show up and share what needs to be said. 00:12:38 | Know When to Give the Conversation Space Healthy communication doesn't mean every disagreement gets resolved immediately. Sometimes the best choice is to step away, allow emotions to settle, and return to the conversation later. 00:13:15 | The Three Steps to Remember Steady your emotions. Start with a shared goal. Let the other person own their reaction. Key Takeaways Difficult conversations usually go better when you prepare your emotional state before you begin. You don't need to eliminate nervousness before speaking. Your voice can shake and you can still say what needs to be said. Starting with a shared goal can create common ground before addressing an uncomfortable issue. You are responsible for how you communicate, but you cannot control another person's reaction. Giving someone space to process can be part of healthy communication. Sometimes the goal isn't immediate agreement. It's communicating honestly and intentionally while staying grounded in who you want to be. Connect with Dr. Emily Learn more about Dr. Emily, her coaching, and The Healthy Me Reset: https://www.emilyvinzantmd.com/ Listen to The Healthy Me Reset on Apple Podcasts and leave a rating or review: https://podcasts.apple.com/us/podcast/the-healthy-me-reset/id1596288398 Medical Disclaimer The Healthy Me Reset podcast is for general informational and educational purposes only and does not constitute medical advice or the practice of medicine. The information shared on this podcast is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare professional regarding your individual health and medical needs.

  2. Sep 28

    Mediterranean Diet Lessons I Brought Home From Europe

    What can spending time in Spain, France, and Italy teach us about eating healthier at home? After returning from a Mediterranean cruise, Dr. Emily shares three simple habits she noticed again and again: eating more vegetables, keeping meals simple, and moving naturally throughout the day. This isn't about perfectly recreating a Mediterranean diet or following another rigid food plan. It's about noticing the everyday habits that make healthier choices feel more natural and finding realistic ways to bring them into your own life. Dr. Emily also talks about one important adjustment she recommends for women who are focused on weight loss: making sure you're getting enough protein to help maintain muscle while still incorporating Mediterranean-style eating. In This Episode 00:03:26 | Veggies at Breakfast Why vegetables don't have to be reserved for lunch and dinner, and how Mediterranean breakfasts challenged the typical American idea of "breakfast food." 00:05:26 | Easy Mediterranean-Inspired Breakfast Ideas Grilled tomatoes, avocado, and other simple ways to add vegetables without completely changing what you eat. 00:07:00 | Simplifying the Plate Why Dr. Emily noticed fewer "everything mixed together" meals and what separating foods can teach us about portions and intentional eating. 00:07:47 | What Tapas Can Teach Us Smaller portions, simpler foods, and slowing down enough to actually enjoy the meal. 00:08:38 | Eating Differently in Italy Dr. Emily shares what she noticed about first and second courses in Italy and how the structure naturally creates a pause before deciding whether you need more food. 00:10:53 | Movement as Part of Everyday Life Walking, gathering outside, and moving throughout the day aren't necessarily considered "exercise." They're simply part of daily life. 00:13:08 | What Happened on the Scale After the Cruise Dr. Emily shares what happened when she returned home, including temporary swelling, eating differently while traveling, and just how much they moved throughout the trip. 00:13:57 | Three Mediterranean Habits to Bring Home More vegetables and whole foods, simpler portions, and more natural movement without needing to overhaul your entire life. 00:15:08 | Mindfulness Over Perfection Why Dr. Emily believes sustainable healthy changes aren't necessarily about finding the perfect diet plan, but becoming more mindful of everyday choices. 00:15:48 | Mediterranean Eating and Protein Why women focused on weight loss or maintaining muscle may want to be more intentional about protein while adopting Mediterranean-style eating. 00:16:55 | Combining Mediterranean Eating With Dr. Emily's Approach How Dr. Emily incorporates protein first while still embracing many of the principles she observed throughout the Mediterranean. Key Takeaways Healthy eating doesn't have to start with removing foods. Sometimes it can begin by simply adding more vegetables to meals, including breakfast. Mediterranean-style meals often emphasize vegetables, fish, beans, olive oil, and other less processed foods. Separating foods and slowing down a meal can give you more opportunity to notice when you're satisfied before automatically eating more. Movement doesn't have to happen only during a workout. Short walks and frequent movement throughout the day add up. You don't need to follow a Mediterranean diet perfectly to borrow some of its everyday habits. For women focused on weight loss and maintaining muscle, Dr. Emily recommends being intentional about including adequate protein alongside Mediterranean-style foods. Sustainable change is less about following a perfect diet and more about becoming mindful of what you're eating and how you're living. Mentioned in This Episode Dr. Emily's Energized Eating Plan Dr. Emily's approach with her coaching clients focuses on protein, vegetables, and then the rest of the meal. Mediterranean Diet A style of eating emphasizing foods such as vegetables, whole grains, beans, fish, olive oil, and other unsaturated fats. Barcelona, Spain One of the stops where Dr. Emily experienced Mediterranean-style breakfasts and meals firsthand. Lucca, Italy Where Dr. Emily noticed the traditional first-course/second-course approach to eating. Cinque Terre, Italy Dr. Emily's favorite destination from the trip and her recommendation if you need a few minutes of beautiful Mediterranean daydreaming. Connect with Dr. Emily Learn more about Dr. Emily, her coaching, and the Healthy Me Reset: https://www.emilyvinzantmd.com/ Enjoying the podcast? Leave a rating and review on Apple Podcasts. Your review helps more women discover The Healthy Me Reset and find practical, sustainable ways to improve their health. Medical Disclaimer The Healthy Me Reset podcast is for general informational and educational purposes only and does not constitute medical advice or the practice of medicine. The information shared on this podcast is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare professional regarding your individual health and medical needs.

  3. Sep 7

    Simple Evidence-Based Healthy Food Plans

    What does healthy eating really look like—and how can we make it simple enough to actually stick with? In this episode, Dr. Emily breaks down the latest dietary guidance and connects it to what we can learn from the Blue Zones. She talks about prioritizing whole foods, especially plant-based foods, limiting ultra-processed foods, and choosing a flexible eating pattern that fits your life and culture. She also shares her simple "energized eating plan" — protein, veggies, and then the rest—and explains why protein is especially important for weight loss, perimenopause, and menopause. She discusses the importance of fiber, beans, fruits and vegetables, sugary drinks, artificial sweeteners, and why highly processed foods can keep us coming back for more. Most importantly, Dr. Emily reminds us that healthy eating doesn't have to be perfect. Whether it's adding a vegetable to every meal, eating more beans, preparing food ahead of time, reducing sugary drinks, or simply finding easier ways to get groceries, one simple step forward can make a big difference. The goal isn't the perfect diet—the goal is a sustainable plan you can actually live with. If this episode speaks to you, share it with people who may need this—and don't forget to leave a review so more people can find the podcast.

  4. Aug 31

    Do You Need a Yearly Physical?

    Do you really need to see your doctor every year for a physical? It's a question many of us ask—especially as technology makes it easier to track our health from home. Watches, rings, telemedicine, urgent care, and at-home testing can give us more information than ever. But can technology really replace having a doctor who knows you and your health history? In this episode, Dr. Emily takes a closer look at what a yearly physical is actually for—and why the answer may be more personal than simply "yes, every year." She talks about: Why yearly physicals have become harder to access with the shortage of primary care providers What your doctor can notice during an exam that your watch or health device may miss Sensitivity vs. specificity and why "normal" readings from a device don't always tell the whole story How preventive screening recommendations change with age, family history, and personal risk Cervical cancer, breast cancer, and colon cancer screening—and why the timing isn't necessarily yearly Why blood pressure deserves attention, even in younger adults The growing role of telemedicine, urgent care, and at-home health technology Why technology can be helpful but shouldn't replace the relationship with a trusted healthcare provider A powerful reminder from Dr. Emily's own patient experience about how having a physician who knows your history can make a difference And how this conversation connects to perimenopause, menopause, and the changing health needs that come with getting older Your health deserves more than a number on a watch or a test result sitting in your inbox. Sometimes, the most valuable part of a physical is having someone who knows you—your history, your risks, your changes, and what questions to ask next. So if your yearly physical is coming up—or it's been a while—this episode is for you. Listen to Episode 115 and ask yourself: Do I need a yearly physical, or do I need a better plan for my preventive care? If this episode speaks to you, share it with people who may need this—and don't forget to leave a review so more people can find the podcast. Ready for more guidance and support? Head to www.emilyvinzantmd.comhttps://www.emilyvinzantmd.com/ or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

  5. Aug 24

    Back to School Anxiety

    Back-to-school season can bring excitement, but it can also bring a whole lot of worry. And sometimes, that worry feels bigger than we know how to handle. Dr. Emily gets real about back-to-school anxiety, parenting fears, safety concerns, social media, and the stories our minds create when we feel afraid. She shares honestly about her own worries as a mom and how this year has felt heavier. With everything we see in the news and on social media—from school safety concerns to heartbreaking stories involving children—it can be easy for our brains to move from "What happened?" to "What if this happens to my child?" And that distinction matters. In this episode, she talks about: Why anxiety around our children's safety can feel especially intense right now. How social media and constant news exposure can feed anxiety and worry loops. The difference between a real circumstance and the story our brain creates around it. Why we can't control every circumstance—but we can learn to manage our thoughts, feelings, and actions. How to separate the facts from the story our minds are telling us. What happens in our bodies when anxiety activates the nervous system. How prayer, meditation, breathing, and creating a sense of safety can help us interrupt the cycle. Why sometimes the healthiest action is to step away from the news or social media. How our anxiety can unintentionally become our children's anxiety. The importance of preparing our children without creating unnecessary fear. When anxiety may need more support, including counseling or professional guidance. How the Healthy Me Reset connects physical health, mental health, and spiritual strength. She also shares personal stories about her own daughter, flying anxiety, social media breaks, and the ways she has learned to recognize when her brain is creating a story that doesn't necessarily match the facts. One of the biggest reminders in this episode is simple: We don't have to control everything around us to create safety. Sometimes, we need to pause, ask "Is this the fact, or is this my story?" and permit our minds to move toward a safer place. And for those of us who live by faith, there is another important piece: we can prepare our children, take wise action, and then give what we cannot control to God. If back-to-school anxiety has been weighing on you—or if you find yourself caught in worrying, doom-scrolling, or imagining every possible "what if"—this episode is for you. Take a breath. Step back. Look at the facts. Notice what your thoughts are doing. And remember: you don't have to carry every fear your mind brings to you. If this episode speaks to you, share it with another parent who may need this reminder—and don't forget to leave a review so more people can find the podcast. Ready for more guidance and support? Head to www.emilyvinzantmd.comhttps://www.emilyvinzantmd.com/ or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

  6. Aug 17

    Healthy School Year Reset Strategies

    The new school year is coming—and if you're anything like me, you're probably thinking about schedules, school drop-offs, pickups, work, dinner, and how on earth all of it is going to fit together. But there's something else that happens when a new school year begins. We reset, too. In Episode 113, I'm talking about that feeling of a fresh start—and how easy it is to get really excited about all the things we're going to change. We're going to get healthier. We're going to exercise. We're going to worry less. We're going to be more present. We're going to get our lives together. And it sounds amazing… for about ten seconds. Then our brain starts reminding us about all the things we're going to have to change. That's where I want us to pause. Because I've talked about this before: we don't need to change everything at once. We don't need to build up five days before starting some giant new plan, only to expect ourselves to do it perfectly—and then quit when we don't. Let's focus on progress instead of perfection. I also share a little about what this school-year transition feels like for me personally, especially watching my youngest head into third grade. There's something emotional about realizing that your "baby" isn't quite so little anymore. And while we're talking about resets, I want to invite you into the Fasting Flock for a special 24-hour fast on August 17 as we pray for our children, our schools, their safety, and all the people who simply want the best for them. We'll talk about what that reset can look like and why sometimes creating a little space is exactly what we need. And then we're taking a little detour into something I've been thinking about a LOT lately: perimenopause. Because the internet has no shortage of things we're apparently supposed to do for our hormones, our weight, our inflammation, our energy, and our bodies. Weighted vests. Weight-loss strategies. Medications. Diet plans. You name it. But just because something works for someone else doesn't mean it's automatically the right strategy for you. I want us to think about the bigger picture—especially muscle maintenance, metabolism, long-term health, and what actually makes sense for our bodies at this point in our lives. So as we head into a new school year, maybe your reset doesn't need to be some huge overhaul. Maybe it's simply asking: What do I want this year to feel like? What do I want my health to look like? What do I want to worry less about? What do I want to make more space for? And what's one thing I can start with? Because you don't have to do everything. You have to start. 🎧 Listen to Episode 113: Healthy School Year Reset Strategies. And send this one to the person who keeps saying, "Okay, I'm starting Monday." 😉 What if the back-to-school reset you need isn't actually for your kids—it's for you? A new school year brings new routines, new goals, and that familiar feeling that this year will be different. But before you try to change everything at once, I want you to pause. Because the goal isn't perfection. The goal is progress. ⭐ If you enjoyed this episode… Please follow the podcast, leave a review, and share this episode with someone who could benefit from it.

  7. Aug 10

    Weight Gain and Perimenopause

    If the scale suddenly feels unpredictable, your clothes fit differently, or your body no longer responds the way it once did, you are not imagining it—and you are certainly not alone. In this episode, Dr. Emily shares one of the most noticeable—and often frustrating—changes women experience during this season: weight gain. She also shares practical ways to support your health during this transition, including regular movement, strength training, better sleep habits, and choosing more natural, less processed foods. Most importantly, she reminds women that this season does not require perfection. It requires patience, consistency, and a willingness to learn what your changing body needs. She explains why weight commonly shifts during perimenopause, why more fat may begin collecting around the belly, and how hormonal changes can affect inflammation, sleep, mood, eating habits, and muscle mass. She also clears up some common confusion surrounding hormone replacement therapy and weight gain. This episode is not about blaming your hormones or making you afraid of what is ahead. It is about understanding what is happening inside your body so you can respond with wisdom, curiosity, and grace.   In This Episode, You'll Learn: Why weight gain commonly begins during perimenopause How estrogen fluctuations can affect your body Why belly fat may become more noticeable How inflammation and fluid retention can affect the scale Why women may lose muscle and gain more fat during this phase How poor sleep can influence cortisol, food choices, and weight Whether hormone replacement therapy prevents weight gain Why eating more protein is not enough without movement How cardio and strength training can help preserve muscle Why progress—not perfection—is especially important right now How to approach your changing body with curiosity and compassion Your body is not failing you. It is moving through a real and complex transition. You can still take care of yourself, build healthy routines, maintain your strength, and become the healthiest version of yourself as you enter this next season of life. Listen now and discover how to work with your body instead of fighting against it. Ready for more guidance and support? Head to www.emilyvinzantmd.comhttps://www.emilyvinzantmd.com/ or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

  8. Aug 3

    Perimenopause Fact or Fiction

    Could the mood changes, brain fog, weight gain, joint pain, swelling, or exhaustion women experience in midlife be connected to perimenopause—or is something else going on? Over the past year, Dr. Emily has experienced several health concerns that seemed unrelated at first—shoulder pain, back pain, swelling in her ankles and eyelids, weight changes, infections, mood changes, brain fog, and simply not feeling like herself. This led her to ask an important question: Could perimenopause and changing estrogen levels be contributing to inflammation and these seemingly disconnected symptoms? In This Episode, Dr. Emily Discusses: The difference between perimenopause and menopause How long the transition into menopause can last Why hormone levels may fluctuate during perimenopause Common symptoms, including irregular periods, hot flashes, difficulty sleeping, mood changes, brain fog, and weight gain The possible connection between estrogen changes and inflammation Shoulder pain, frozen shoulder, back pain, swelling, skin changes, allergies, heartburn, and other symptoms women may experience Why symptoms can sometimes appear one at a time and feel completely unrelated The changing conversation around hormone replacement therapy Why hormone treatment should be an individual discussion with a physician The difference between "perimenopause brain" and dementia How stress, inflammation, sleep problems, and being overwhelmed can affect memory Why women in the "sandwich generation" may need to slow down and care for their own health Dr. Emily does not offer a one-size-fits-all answer. Instead, she encourages women to pay attention to what is happening in their bodies, ask questions, and have an honest conversation with a trusted physician. Women are often caring for children, supporting aging parents, managing careers, and carrying countless responsibilities at the same time. It is easy to dismiss symptoms as stress, aging, or simply being busy—but those symptoms still deserve attention. If you have been feeling swollen, achy, exhausted, forgetful, emotional, or simply unlike yourself, this episode may help you feel understood. You are not imagining it, and you are certainly not alone. Ready for more guidance and support? Head to www.emilyvinzantmd.comhttps://www.emilyvinzantmd.com/ or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

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About

Welcome to The Healthy Me Reset, a podcast dedicated to women searching for spiritual, mental, and physical health in our modern world. Hosted by Family Medicine, Obesity Medicine, and certified Life & Weight Loss Coach Emily VinZant, M.D., each episode teaches you how to gain control of the unhealthy habits in your life, create space to live with passion and God's purpose for you, and balance YOU to get healthy in the process. This podcast is essential for anyone looking to go from minimizing disease (hello, meds, supplements, and challenges) to creating health. If you find yourself asking... * Why am I so exhausted all the time? * Why am I stressed out every day of my life? * How can I get healthy without being overwhelmed by adding to an already endless schedule? * Will I ever stop being bloated, swollen, hormonal, and losing my hair? (Bonus if you've said: why won't my Doctor just let me try thyroid medicine to see if it helps?) * Am I ever going to learn to quiet my brain at night so I can actually sleep? * Why are there so many health answers that don't work for me? * How can I find my path to passion and purpose in my life? * What am I missing here? ... then you won't want to miss an episode of the podcast! Join me in The Fasting Flock, my FREE fasting Facebook group, or head to www.emilyvinzantmd.com to learn more about working with me. I'm on social a bit too (but don't tell them this is my much preferred space)... Instagram: dremilyvinzant Facebook: Emily VinZant, MD

Information

  • Creator
    Emily VinZant, MD
  • Years Active
    2021 - 2026
  • Episodes
    388
  • Rating
    Clean
  • Copyright
    © 2021 - 2023 Emily VinZant, MD
  • Show Website
    The Healthy Me Reset

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