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. 5d ago

    If You're Too Busy for Your Health, You're Too Busy: How to Reprioritize Your Life for Weight Loss Success

    Self-Care Isn’t Selfish: The 4 Ds to Protect Your Time & Lose Weight for Good (Ep. 252) Erin Hart explains that there’s never a perfect time to start a health journey, especially for busy women over 40 juggling family, work, and community responsibilities, and argues that prioritizing self-care is not selfish because it helps you show up whole and healthy for others. Drawing from her own 2020 starting point at 284 pounds as an ICU nurse and mom of three, she teaches the “four Ds” to protect time and energy for weight loss success: delete, delay, delegate, and disappoint. She also shares a “rule of thirds” support system model—one-way support from a coach/mentor, mutual peer support, and pouring into others—plus a five-minute exercise to sort commitments into non-negotiables, optional wants, and a not-to-do list. She invites listeners to book a free strategy session at healthyrealfood.com. 00:00 Start Today Not Someday 02:40 Why You Feel Too Busy 05:28 Self Care Isn’t Selfish 07:51 The Four Ds Framework 08:27 Delete and Delay 09:37 Delegate and Disappoint 11:30 Rule of Thirds Support 13:32 Your Five Minute Reset 15:29 Simple Plan and Next Steps 16:21 Final Encouragement and Goodbye 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. Jul 13

    8 Common Pitfalls in Weight Loss for Women Over 40

    In this episode, I'm sharing a teaching I recorded a while back for a course I created, because I still see these same eight pitfalls trip up women in the weight loss phase today. If you've ever found yourself overeating, self sabotaging, or regaining weight you already worked so hard to lose, this one is for you. I walk through the eight pitfalls I see most often as a health coach, the ones that quietly derail progress even when you're trying really hard, so you can start to see them coming before they take you out. In this episode: We talk about excuses, exceptions, and ego, and why those three things keep so many women from getting all the way to their goal. We talk about perfectionism and the all-or-nothing mindset, and why one off plan bite doesn't have to turn into the whole plate of dessert. We talk about the trap of comparison, and why the only person worth measuring yourself against is who you were six months ago. We get into emotional eating and why the inner work matters as much as the meal plan itself. We talk about NEAT, the sneaky way your body slows you down without you noticing, and why movement outside the gym matters more than people think. We talk about relying on willpower instead of building a plan that removes the guesswork. We talk about following the wrong meal plan, and why the right plan is simply the one you can stick to. And we close with the pitfall of people pleasing, and why your own self care has to come first. Resources mentioned: Grab my free 30 Sugar and Flour Free Meal Ideas at www.healthyrealfood.com/freemealideas James Clear's failure pre-mortem exercise, mentioned near the end of the episode Ready for support putting this into practice? Book your free strategy session at www.healthyrealfood.com/consult and let's build a plan that actually works for your life. 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. Jul 6

    From Size 22 to Size 6: Mary McCoy's 110-Pound Transformation Story

    Lose Weight for the Last Time: Mary McCoy on 110-Pound Weight Loss, Maintenance & Peace with Food (Ep. 250) In episode 250 of the Healthy Real Food podcast, Erin interviews NutriHabit mentor Mary McCoy, a breast cancer survivor who lost 110 pounds with a real food lifestyle and has maintained it for over a year. Mary shares why she started in October 2023 without waiting for a “perfect” date, how giving up sugar and flour quickly improved how she felt, and the non-scale victories that came with losing over 100 pounds. She discusses emotional eating rooted in trauma and self-soothing, and the tools that helped her change—journaling, therapy, pausing to identify emotions, and reframing self-talk from “trying” to “doing.” Mary explains her abstinence approach, shifting from diet mentality to identity, building exercise gradually, using accountability, and practicing maintenance breaks to learn how to add food back. Erin closes by inviting listeners to healthyrealfood.com for a free strategy session. 00:00 Lose Weight For Good 02:15 Meet Mary McCoy 03:15 Cancer To Thriving 06:05 Real Food Basics 08:07 Non Scale Victories 10:08 Roots Of Weight Gain 13:12 Tools For Emotions 16:01 Identity And Self Talk 18:59 Maintenance Mindset 25:18 Exercise Progression 28:59 Starter Tips And Accountability 31:40 Maintenance Breaks And Photos 38:57 Community 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.

  4. Jun 29

    Is Diabetes Reversible? A Conversation with Dr. Jason Shumard

    Is Type 2 Diabetes Reversible? Insulin Resistance, Root Causes, and Simple Metabolic Shifts (Ep. 249) In episode 249 of the Healthy Real Food podcast, host Erin interviews functional medicine practitioner Dr. Jason Shumard, who specializes in type 2 diabetes, insulin resistance, and metabolic health, particularly for women who feel stuck despite “doing everything right.” Dr. Shumard shares how his mother’s worsening diabetes and eventual death in 2021 led him to functional medicine and to helping patients normalize A1C and get off medications. He explains insulin resistance as a cellular problem (not just high blood sugar) and describes how repeated sugar and insulin spikes can shut down insulin receptors, driving cravings through effects on GLP-1 and leptin. They discuss early testing (A1C, fasting glucose, insulin, triglyceride/HDL ratio), why extreme restriction raises cortisol and slows metabolism, the benefits of real-food, balanced eating, and the importance of resistance training and sustainable, structured plans—especially with GLP-1 use. 00:00 Is Diabetes Reversible 01:38 Meet Dr Jason Shumard 03:24 His Story and Mission 08:18 What Insulin Resistance Is 12:12 Root Causes and Testing 14:32 Functional Medicine Explained 17:44 Early Signs and Lab Markers 20:19 Cravings GLP1 and Hunger 21:42 Real Food to Heal Cells 25:03 Why Eat Less Fails Women 27:55 Sustainable Weight Loss Plan 32:52 Muscle Mass and Strength 36:04 Never Too Late to Heal 39:45 Start With Your Why 43:24 Where to Find Dr Shumard To learn more from Dr. Shumard, visit his website at www.drshumard.com 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. Jun 22

    ADD, Dopamine and Emotional Eating: My Diagnosis at 42 and What I Wish I'd Known Sooner

    Episode summary: In today's episode, Erin shares her recent ADD diagnosis at forty-two and what it revealed about her 100-pound weight gain in her twenties and thirties. She breaks down the science behind ADD, dopamine, and emotional eating, explains why this connection goes undiagnosed in so many women, and shares what has actually helped her and the hundreds of women she coaches. Key takeaways: ADD looks completely different in women than in men. It often shows up as anxiety, perfectionism, emotional intensity, and inattentiveness rather than hyperactivity — which is why so many women are never diagnosed.ADD is a dopamine regulation issue, and the ADD brain is constantly searching for ways to raise dopamine. Food, especially sugar and processed carbohydrates, is one of the fastest available sources.Research shows adults with ADHD have 2.7 times higher odds of obesity and are 4.1 times more likely to have binge eating disorder compared to those without ADHD.Emotional eating is not a willpower problem. It is your brain seeking relief, soothing, and pleasure — and understanding that is the beginning of real change.Structure, real food, inner work, accountability, and joyful movement are the most powerful tools for breaking the dopamine-food cycle. Resources and links mentioned: CHADD (National Resource on ADHD): www.chadd.orgADDitude Magazine — ADHD and Dopamine: www.additudemag.com/slideshows/adhd-obesity-linkPubMed: ADHD and Obesity Scoping Review (2025): https://pubmed.ncbi.nlm.nih.gov/40077657PubMed: ADHD and Overweight in Children, Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/36952326Join the NutriHabit app waitlist: www.healthyrealfood.com/nutrihabit Ready for support? If this episode resonated with you, I would love to connect. Book a free strategy session with me at www.healthyrealfood.com/schedule/free-consult — we will talk about where you are, what has gotten in your way, and whether the NutriHabit coaching program is the right fit for you. Find out more at www.healthyrealfood.com. 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. Jun 8

    Stress Eating After 40? Try This 10 Second Nervous System Reset

    Nervous System Regulation for Emotional Eating: JD Tremblay on Discipline, Resilience & the “Double Breath” Erin shares a candid moment from her Healthy Real Food Podcast interview with JD Tremblay where she feels off her game due to family stress, and JD teaches a nervous system regulation tool called the “double breath” (inhale to perceived full capacity, inhale again, hold, then release slowly) that quickly calms the body and can be done discreetly. JD, an integrated engineer, certified naturopath practitioner, ultra triathlete, and director at Hungry Warrior Academy, explains that discipline comes from following structure and systems, not perfection. He outlines the DECA framework—Discipline, Energy regulation, Capacity, Action—encouraging listeners to start with small “non-negotiables,” build quick wins, and avoid unrealistic comparisons. They discuss resilience through recovery, sleep, naps, meditation (minimum 12 minutes), and pattern recognition around eating behaviors. 00:00 Podcast Intro and Guest Tease 01:07 Meet JD Tremblay 03:07 JD Origin Story and Military Lessons 04:36 Double Breath Reset Demo 08:51 Resilience Through Discipline 09:50 DECA System Explained 14:52 Quick Wins and Taking Action 19:04 Recovery and Meditation Tools 21:05 Emotional Eating and Regulation 22:21 Pattern Awareness 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.

  7. Jun 1

    Zero Medications at age 67: Patricia's Transformation Story

    It’s Not Too Late: Patricia Sigerson’s Real Food Transformation, Staying Off Meds & Changing Your Family Tree | Ep. 247 In Episode 247 of the Healthy Real Food podcast, Erin interviews NutriHabit mentor Patricia Sigerson about her health transformation and why she believes it’s not too late to change your trajectory. Patricia shares how watching family members struggle with diabetes, medications, and declining health shaped her deep “why” to stay off meds and use food as medicine, including improving her cholesterol without statins. They discuss separating food from connection, creating new active memories with grandkids through salads, smoothies, apples, and outdoor activities, and the mindset shifts that support long-term maintenance: progress over perfection, course-correcting quickly, planning and preparation, having freezer backups, and surrounding yourself with a supportive community for accountability and encouragement. 00:00 Hopeful Episode Intro 02:31 Meet Patricia Mentor 06:45 Patricia Deep Why 12:06 Grandkids New Traditions 15:04 Food Connection Mindset 21:25 Non Scale Victories 24:28 Course Correcting Skills 28:35 Tips For Beginners 33:07 Planning Freezer Hacks 34:09 Final Encouragement Outro 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. May 25

    Step Together With Kamy Moussavi: Fighting Childhood Obesity & Helping Our Kids Find Peace With Food

    How to Help Kids Find Peace With Food (ADHD, Dopamine & Emotional Eating) | Kamy Moussavi In episode 246 of the Healthy Real Food Podcast, Erin interviews Kamy Moussavi, founder of Step Together, a family-centered program helping parents and children build healthier habits through emotional regulation, supportive routines, and sustainable lifestyle changes, with a focus on ADHD, impulsivity, and emotional eating. Kamy shares his personal history as the overweight kid who struggled with food addiction and bulimia into his 20s, and explains why excess weight is often a symptom of deeper emotional and environmental factors, including dopamine-seeking behaviors and family stress. They discuss how modern addictive food and screen environments affect kids, the ADHD–dopamine connection (especially inattentive ADHD in girls), and why parents should avoid pressuring children and instead change the home environment, model healthy coping, reduce shame, and prioritize self-care. Kamy directs listeners to steptogether.us for coaching and a free session. 00:00 Worried About Kids Food 02:02 Meet Kamy And Step Together 03:22 Kamy Origin Story 06:57 Modern Addiction Environment 09:39 Why Parents Come First 13:17 Root Causes Emotional Coping 15:59 Brain Science Behind Binging 24:25 ADHD Dopamine Link 31:59 Protective Parenting Strategies 37:59 Drop Shame Find Support To learn more about Kamy and his misstion at Step Together visit www.steptogether.us 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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