The Healthy, Real Food®️ Podcast with Erin Hart, BSN, RN

Erin Hart, BSN, RN
  • 5.0 (2)
  • Nutrition
  • Updated Weekly

Are you struggling with your relationship with food and want to lose weight for the last time this year in a healthy and sustainable way?Erin Hart is a Registered Nurse Health Coach that lost 125 lbs with a sugar and flour-free lifestyle. In this podcast she will teach you the "Success Path to Sustainable Weight Loss" so you can get off the dieting rollercoaster for good!Join us each Monday at 7 PM Mountain Time for new episodes of the Monday Mindset.To join the FREE Healthy, Real Food®️ Challenge or sign up for a free 1:1 coaching call... visit www.healthyrealfood.com.

  1. 4d ago

    Boundaries That Protect Your Plan

    Boundaries That Protect Your Plan (Women 40+): Requests vs Boundaries vs Ultimatums In episode 260 of the Healthy Real Food podcast, the host teaches women over 40 how setting boundaries can protect health, energy, peace, and weight-loss follow-through. She shares her story of being 284 pounds in 2020, struggling with nightly binge eating, then losing over 100 pounds and maintaining it for more than five years by adopting a real food lifestyle and building boundaries with food and people. The episode defines boundaries as limits and rules, explains porous vs rigid vs healthy boundaries, and outlines key boundary areas (physical, time, emotional, material, intellectual). She clarifies the difference between a request (asking others to change), a boundary (stating what you will do), and an ultimatum (anger and control), provides examples for food pushers and social situations, and offers practical tools like the “four Ds” (delete, delay, delegate, disappoint), planning what to say, and respectful firmness, plus an invitation to coaching and a free one-hour strategy session. 00:00 Why Boundaries Matter 01:36 Host Intro And Glasses 02:49 Her Weight Loss Story 07:16 What Boundaries Are 09:01 Types Of Boundaries 11:16 Requests Vs Boundaries 13:06 Ultimatums And People Pleasing 15:47 Boundary Examples In Real Life 19:18 Boundaries With Family Roles 20:33 How To Practice Boundaries 22:07 Coaching Invite And Wrap Up Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  2. Sep 14

    Blending Structure And Intuition On Your Health Journey: An Interview With Jessica Sappington

    Blending Structure & Intuition: Overcoming Binge Eating and Finding Peace with Food | Interview with Jessica Sappington In episode 259 of the Healthy Real Food podcast, the host explores whether intuitive eating can work alongside NutriHabit’s structured meal plan and interviews her close friend Jessica Sappington, a dietetics student with decades of nutrition study. They discuss Jessica’s long, honest journey with weight fluctuations and binge eating, how shifting focus from chasing a number to pursuing health reduced binges, and why permission, grace, and realistic flexibility can be more sustainable than strict rules. The conversation covers different “paths to peace” with food—abstinence or moderation—plus tools like slowing down to notice hunger/fullness, paying attention to how foods feel, emotion regulation through connection, movement, and coping skills, and using intuition to define a healthy goal body based on wellbeing rather than scale weight. 00:00 Intuitive Eating Struggles 01:39 NutriHabit Structure Meets Intuition 03:08 Moderation vs Abstinence 04:39 Mindful Eating Basics 05:26 Rethinking Goal Body 08:26 Meet Jessica Sappington 11:48 Why Become a Dietitian 17:06 Jessica Health Journey 21:53 Weight to Health Mindset 26:02 Body Image and Self Worth 30:36 Binge Eating Conversation 31:06 Different Paths to Peace 31:55 Intuitive Eating Basics 33:30 Breaking Food Rules 36:21 Pause Before You Eat 37:26 Structure vs Intuition 40:56 Play Foods and Permission 43:10 Emotional Regulation Tools 50:15 STOP Tool Framework 53:53 Advice and Closing Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  3. Sep 7

    [ENCORE] When Hunger Hits During Weight Loss: Science, Signals, and Simple Strategies

    [ENCORE] Understanding Hunger: Strategies for Your Weight Loss Journey | Episode 213 In Episode 213 of the Healthy Real Food Podcast, we delve into the science of hunger, what it means, and how to manage it effectively during your weight loss journey. Host shares her personal experience of losing over 100 pounds and maintaining it for more than four years, emphasizing that hunger is a natural part of the process. The episode provides actionable strategies to differentiate between physical and emotional hunger, the role of hormones, stress, and sleep in regulating hunger, and tools to manage hunger without derailing your weight loss plan. Techniques such as the STOP tool for creating space between hunger and response, understanding leptin and ghrelin hormones, and using structured meal plans are discussed to help listeners achieve and maintain their health goals. 00:00 Introduction: Understanding Hunger in Weight Loss 01:45 Personal Journey: Overcoming Fear of Hunger 05:18 The Science of Hunger: Hormones and Signals 12:29 Emotional vs. Physical Hunger 19:37 Strategies to Manage Hunger 33:01 Using Medications to Aid Weight Loss 39:41 Conclusion: Embracing Hunger as Part of the Journey Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  4. Aug 31

    Why Diet Soda Will Prevent Your Weight Loss Success & 5 Habits to Guarantee Results

    Why Diet Soda Can Sabotage Weight Loss (and the 5 Habits for Sustainable Results) | Healthy Real Food Podcast Ep. 257 In episode 257 of the Healthy Real Food podcast, the host explains why diet soda and artificial sweeteners can interfere with sustainable weight loss even though they contain zero calories, citing World Health Organization guidance and research linking non-sugar sweeteners to increased cravings, altered fullness signaling, insulin response, gut microbiome changes, higher fasting insulin, and long-term increases in visceral fat and BMI. She emphasizes a mindset shift from deprivation to abundance and argues that certain foods may require boundaries similar to unhealthy relationships. She outlines the five foundational NutriHabit™ habits—eating real food (free from sugar and flour), weighing food without snacking, writing food down the night before, eating what you wrote, and daily accountability—sharing client stories and her own 100+ pound weight loss maintenance to illustrate how structure, planning, and support make success feel inevitable. 00:00 Deprivation to Abundance 02:48 Diet Soda Question 03:49 Program Strategy Overview 07:18 Science Against Sweeteners 10:47 Diet Soda Not Neutral 12:54 Winning the Day Framework 14:21 Habit One Real Food 17:25 Habits Two to Four Planning 19:32 Habit Five Accountability 21:31 Client Cautionary Tale 23:28 Resistance and Boundaries 25:54 Detox Success Stories 31:35 Three Es and Consistency 33:24 Weekly Challenge and Offer 34:29 Final Invitation Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  5. Aug 24

    Back to Routine, Back to Results: The 2 Week Reset Every Woman Over 40 Needs

    Back to Routine, Back to Results: The 2-Week Reset for Women Over 40 (Episode 256) In episode 256 of the Healthy Real Food podcast, Erin (a registered nurse and health coach) explains why routine changes—like back-to-school, new jobs, health shifts, or moving into or out of a maintenance break—make women over 40 especially vulnerable to falling off their weight-loss plan. She argues that weight loss becomes “inevitable” through execution, habits, and routines rather than willpower, noting that motivation and confidence follow action. Erin describes how transitions increase decision-making and “limbic friction,” making consistency harder when automation disappears. Her key solution is a simple two-week reset: anticipate the transition and spend two weeks laser-focused on basics like sticking to a meal plan, writing food down the night before, eating what you wrote, planning ahead, and staying connected to support. She emphasizes progress over perfection, habit stacking, and resilience through hard seasons. 00:00 Weight Loss Made Inevitable 01:20 Back to School Reset 05:04 Mindset Strategy Execution 06:26 Why Routines Beat Willpower 08:38 Transitions Derail Progress 11:39 Two Week Basics Plan 14:10 Habit Stacking Automation 15:47 Grace Support Faith 17:19 Rule of Thirds Resilience 18:14 Next Steps and Sendoff Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  6. Aug 17

    Is Your Weight Loss Plan Making You LESS Healthy?!

    Is Your Weight Loss Plan Making You Less Healthy? (Women 40+) In episode 255 of the Healthy Real Food podcast, a registered nurse with 18 years of hospital experience explains why “just eating less” can be the wrong weight loss strategy for women over 40 and may cost muscle, bone density, metabolism, and future quality of life. She reframes the goal from weight loss to fat loss and body composition, emphasizing balanced macronutrients, adequate protein, and a sustainable, moderate calorie reduction (about 10–30%) rather than aggressive cuts that increase muscle loss. She discusses planned maintenance breaks every 6–12 weeks to support metabolism and reduce burnout, highlights the importance of preserving muscle to improve blood sugar control and support brain health, and warns that GLP-1 appetite suppression without structure can increase risk of muscle and bone loss. She outlines key health pillars (sleep, nutrition, fitness, social/emotional) and recommends adding resistance training once nutrition is consistent. 00:00 Is Dieting Hurting You 03:07 Mindset Versus Strategy 06:06 My Dieting Wake Up Call 08:31 Fat Loss Not Weight Loss 11:05 Why Cutting Too Hard Backfires 14:26 Maintenance Breaks That Work 17:11 Skinny Fat And Muscle Loss 19:44 GLP 1 And Protecting Muscle 22:48 Healthy Plan And Training Basics 25:45 Reframe And Next Steps Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  7. Aug 10

    6 Ways to Strengthen Your Mind for Weight Loss Success

    6 Mental Tools for Weight Loss Success (Women 40+) | Healthy Real Food Podcast Ep. 254 In episode 254 of the Healthy Real Food podcast, the host speaks to women over 40 who struggle to stick to meal plans and shares six mindset tools that helped her lose over 100 pounds and keep it off for five years. She explains her background of dieting cycles, binge eating, and prediabetes risk, and teaches a success framework of mindset, strategy, and execution, emphasizing that psychology drives most results. The six tools are creating a clear vision, identifying a deep “why” through a seven-levels-deep exercise, choosing thoughts on purpose by reframing negative thinking, building daily mindset practices like journaling and gratitude, getting support and accountability through community and coaching, and training yourself to act—using the five-second rule to take immediate action and interrupt cravings. She ends by inviting listeners to book a free weight loss strategy session. 00:00 Diet Plan Struggle 01:34 Welcome and Summer Update 02:58 Month Theme Mindset First 04:17 Her Rock Bottom Story 06:00 Success Framework Explained 09:21 Tool 1 Clear Vision 12:14 Tool 2 Find Your Why 16:02 Tool 3 Reframe Thoughts 20:25 Tool 4 Daily Mindset Habits 23:13 Tool 5 Support and Accountability 27:55 Tool 6 Act Immediately 33:57 Recap and Next Steps Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  8. Aug 3

    Overcome emotional eating with the nervous system reset

    Understanding Your Nervous System for Lasting Weight Loss In episode 253 of Monday Mindset, we explore how understanding your nervous system can help you break free from emotional eating, manage stress, and achieve sustainable weight loss. Learn about Polyvagal Theory, developed by Dr. Steven Porges, and how it explains the connection between your nervous system and behaviors around food. Discover how to recognize different states of your nervous system (ventral vagal, sympathetic, and dorsal vagal) and their impact on your weight loss journey. This episode is packed with insights and practical steps to help you feel calm, confident, and in control. Don't miss part two next week where we'll dive into techniques for shifting out of stress and into a state conducive to weight loss. 00:00 Introduction: The Struggle with Food and Weight Loss 00:20 Understanding the Nervous System's Role 02:38 Polyvagal Theory Explained 03:25 Recognizing Nervous System States 09:55 Mapping Your Nervous System 11:38 Creating a Safe State for Weight Loss 12:41 Conclusion and Next Steps If you are a woman that feels out of control around food and wants to lose weight for the last time, I can help you. Sign up for a free weight loss strategy session to learn how to overcome emotional eating today! Go to www.healthyrealfood.com/consult to learn more and claim your free seat before the spots are filled! Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

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About

Are you struggling with your relationship with food and want to lose weight for the last time this year in a healthy and sustainable way?Erin Hart is a Registered Nurse Health Coach that lost 125 lbs with a sugar and flour-free lifestyle. In this podcast she will teach you the "Success Path to Sustainable Weight Loss" so you can get off the dieting rollercoaster for good!Join us each Monday at 7 PM Mountain Time for new episodes of the Monday Mindset.To join the FREE Healthy, Real Food®️ Challenge or sign up for a free 1:1 coaching call... visit www.healthyrealfood.com.

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