Weight Loss Made Simple

Dr. Stacy Heimburger
  • 5.0 (22)
  • Nutrition
  • Updated Weekly

Do you feel like you’re “winning” at life in so many ways, but just can’t seem to figure out the weight loss piece of the puzzle? Do you dream of shedding those extra pounds while boosting your health as well as the overall health of your family … but you just can’t seem to get everything to come together? You're not alone. Meet your host, Dr. Stacy Heimburger. She's been in your shoes, grappling with weight issues and cycling through countless fad diets. Now, as a board-certified internal medicine physician and an advanced certified weight loss coach, she's cracked the code. Dr. Stacy has successfully lost over 80 pounds by embracing just two foundational principles: mindfulness and self-care. These aren't just trendy buzzwords; they're the keys to aligning your personal, professional, and family goals. If you're ready to ditch punishing, restrictive diets, focus on a fulfilling, healthy, and long-lasting life, and shed those stubborn pounds along the way, then you’re in the right place. To learn how you can work directly with Dr. Stacy, visit www.sugarfreemd.com

  1. 5d ago

    151. Guilt Isn't A Stop Sign

    You finally did it. You made time for yourself. You protected the walk. You went to bed instead of finishing one more thing. You kept the appointment on your calendar. You said no when someone asked for the time you'd already set aside. So why don't you feel empowered? Why do you feel guilty instead? In this episode of Weight Loss Made Simple, Dr. Stacy explores the difference between feeling guilty and actually being guilty of doing something wrong. When you're accustomed to responding to everyone else's needs first, taking care of yourself can feel unfamiliar—even when what you're doing is completely reasonable. Your brain may interpret that discomfort as evidence that you should go back to the old pattern. But discomfort isn't automatically a sign that you've made the wrong decision. You'll hear how this can show up around walking, sleep, appointments, family responsibilities, unfinished tasks, and the everyday moments when someone else's preference competes with the time you've protected for yourself. Most importantly, you'll learn why following through despite some discomfort can become an important part of rebuilding self-trust. This week, don't aim to make taking care of yourself feel perfect. Practice doing one thing you decided mattered for your health—and notice what happens when you follow through anyway. If today's conversation resonated with you, we'd love to have you join us inside the SugarFreeMD Membership, where we're continuing the conversation by helping women intentionally protect the space their health deserves. www.sugarfreemd.com/LSM Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  2. Sep 3

    150. The Good Girl Trap

    Have you ever reached the end of the day wondering where all your time went? Maybe it isn't because you're bad at time management. Maybe it's because you've become incredibly good at saying yes. In this episode, Dr. Stacy explores how years of "good girl" conditioning teach many women to become the dependable one—the volunteer, the organizer, the helper, the person everyone can count on. While those qualities are admirable, they often come with an unseen cost. Every automatic yes creates an invisible no. No to your walk. No to meal prep. No to enough sleep. No to your own health. This episode will help you recognize the pattern, understand why it happens, and begin creating the space your healthy habits have needed all along. In this episode: Why time management isn't the real problemHow "good girl" conditioning shapes adult behaviorWhy helping isn't the issue—automatic helping isThe hidden cost of every automatic yesSimple pause phrases that create space before committingWhy protecting your health isn't selfish If today's conversation resonated with you, we'd love to have you join us inside the SugarFreeMD Membership, where we're continuing the conversation by helping women intentionally protect the space their health deserves. www.sugarfreemd.com/LSM Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  3. Aug 27

    149. What Actually Deserves a Spot on Your Calendar?

    What story does your calendar tell? Not the story you hope it tells. Not the story you wish it told. The story it tells today. In this episode, Dr. Stacy Heimburger explores why so many women unintentionally schedule themselves last. She explains why health often loses to urgent responsibilities, how decision fatigue makes healthy choices more difficult, and why waiting for life to slow down rarely works. Inside this episode you'll learn: Why August often feels overwhelmingWhy health doesn't feel urgent until it suddenly isHow decision fatigue affects healthy choicesThe difference between leftover space and protected spaceWhy fantasy schedules often lead to frustrationOne simple challenge to help you begin protecting your health this weekThis episode continues our August series on creating space—helping you build healthy habits that work in real life instead of waiting for the "perfect" schedule. If you're ready to go beyond the podcast, inside the SugarFreeMD Membership we're working together on building realistic calendars, protecting what matters most, and creating sustainable habits that fit real life—not fantasy life. Inside Lifestyle Support Monthly, we help women build realistic systems that make healthy decisions easier—even during busy seasons like summer. Join at: www.sugarfreemd.com/LSM. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  4. Aug 20

    148. Finding Space for Me

    You finally made time for the walk. But did you actually take the walk—or did you spend thirty minutes answering calls, replaying yesterday, planning tomorrow, and solving everybody else's problems? This month we've been talking about creating space for ourselves and our health. In this episode, Dr. Stacy takes that idea one step deeper: making the time is only half of it. Because you can be physically present and mentally somewhere else entirely. We're talking about the endless “browser tabs” running in our brains, decision fatigue, why healthy habits can still feel exhausting even when they're technically happening, and what changes when you allow your brain to actually be present during the time you've protected. Dr. Stacy also shares where she's working on this herself—especially her tendency to build schedules with absolutely no margin for “life to life”—and some of the simple ways she creates moments of presence through coffee outside, watering plants, walking without headphones, and putting the phone away. This isn't another thing to add to your to-do list. It's an invitation to actually experience some of the time you've worked so hard to create. And if this month's conversations about space have resonated with you, we're doing the deeper work around these ideas inside the SugarFreeMD membership. www.sugarfreemd.com/LSM Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  5. Aug 13

    147. Back to School Isn’t Just for Kids

    Does every August feel like a fresh start...until life gets busy again? You're not alone. Back-to-school season often brings the promise of new routines, fresh habits, and a chance to finally "get it together." But before long, practices, meetings, work, errands, and family responsibilities begin filling every available space—and your health quietly slips to the bottom of the list. In this episode, Dr. Stacy Heimburger shares why creating healthy habits isn't just about finding more time. It's about creating more space. You'll learn: Why August feels like a second New Year'sHow fantasy schedules sabotage consistencyThe hidden cost of constant multitaskingWhy your nervous system needs moments of true presenceSimple ways to protect your health before your calendar fills itself This episode is part of the August "Finding Space" series, where we're exploring how to create room for your health without needing a completely different life. If today's conversation resonated with you and you're ready to go deeper, we'd love to have you inside the SugarFreeMD Membership, where we're helping women build realistic routines that last long after motivation fades. Inside Lifestyle Support Monthly, we help women build realistic systems that make healthy decisions easier—even during busy seasons like summer. Join at: www.sugarfreemd.com/LSM. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  6. Aug 6

    146. What Summer Taught Me

    What did this summer teach you? Before you jump into another routine, another goal, or another "fresh start" this fall, take a moment to pause. In this episode, Dr. Stacy reflects on the unexpected lessons from a full, busy summer of family, travel, work, and everyday life. She shares why the biggest lessons weren't about weight loss or perfect habits—they were about participation, protecting what matters, building habits that survive real life, and learning to stay present in the moments that become our memories. You'll learn why waiting for life to slow down isn't the answer, how tiny habits create lasting consistency, and why protecting your time, energy, and attention may be one of the healthiest things you can do. In this episode you'll learn: Why life doesn't really slow down—and what to do insteadHow to measure success by participation, not perfectionWhy tiny habits survive when life gets busyThe surprising difference between managing your life and truly living itReflection questions to help you move into fall with greater clarity and intention Before you rush into the next season, ask yourself one simple question: What did this summer teach me? Want help putting these ideas into practice? Inside Lifestyle Support Monthly, we help women build realistic systems that make healthy decisions easier—even during busy seasons like summer. Join at: www.sugarfreemd.com/LSM. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  7. Jul 30

    145. What Strong Looks Like in Summer

    Have you ever looked around in the middle of summer and wondered why everything suddenly feels like so much? Between vacations, camps, family schedules, work projects, and trying to take care of yourself, summer can become overwhelming before you even realize it. Many women respond by pushing harder, getting more organized, or looking for another productivity hack. But what if the problem isn't productivity? What if it's capacity? In this episode, Dr. Stacy explores why high-achieving women often confuse being capable with being unlimited, how summer exposes overloaded systems rather than personal failure, and why asking for support is one of the strongest things you can do. You'll also learn a simple brain dump exercise to help you see what you're really carrying—and where you can create more space. In this episode, you'll learn: Why summer often feels overwhelmingThe difference between capability and capacityWhy productivity isn't always the answerHow to identify overload before burnoutA simple exercise to reduce mental clutterWhy asking for support is a sign of strength—not weaknessIf you're tired of feeling like you should be able to do it all, this episode is for you. Want help putting these ideas into practice? Inside Lifestyle Support Monthly, we help women build realistic systems that make healthy decisions easier—even during busy seasons like summer. Join at: www.sugarfreemd.com/LSM. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

  8. Jul 23

    144. The Summer Decisions Future You Wishes You'd Make

    Summer is full of decisions. Pool parties. Vacations. Restaurants. Camp drop-offs. Road trips. Late nights. Most of us make those decisions based on how we feel in the moment—but what if there was a simpler way? In this episode, Dr. Stacy introduces the concept of Present You versus Future You and shares how one small question can completely change the way you approach food, vacations, social events, and emotional moments. You'll learn: Why summer makes decision-making feel harderThe difference between Present You and Future YouWhy Future You isn't perfect—she's simply preparedHow to stop making tomorrow harder than it needs to beOne practical question to ask before your next decision If you've ever finished a vacation wondering why you abandoned all your healthy habits—or found yourself saying, "I'll start again Monday," this episode is for you. Want help putting these ideas into practice? Inside Lifestyle Support Monthly, we help women build realistic systems that make healthy decisions easier—even during busy seasons like summer. Join at: www.sugarfreemd.com/LSM. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

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About

Do you feel like you’re “winning” at life in so many ways, but just can’t seem to figure out the weight loss piece of the puzzle? Do you dream of shedding those extra pounds while boosting your health as well as the overall health of your family … but you just can’t seem to get everything to come together? You're not alone. Meet your host, Dr. Stacy Heimburger. She's been in your shoes, grappling with weight issues and cycling through countless fad diets. Now, as a board-certified internal medicine physician and an advanced certified weight loss coach, she's cracked the code. Dr. Stacy has successfully lost over 80 pounds by embracing just two foundational principles: mindfulness and self-care. These aren't just trendy buzzwords; they're the keys to aligning your personal, professional, and family goals. If you're ready to ditch punishing, restrictive diets, focus on a fulfilling, healthy, and long-lasting life, and shed those stubborn pounds along the way, then you’re in the right place. To learn how you can work directly with Dr. Stacy, visit www.sugarfreemd.com

Information

  • Creator
    Dr. Stacy Heimburger
  • Years Active
    2023 - 2026
  • Episodes
    152
  • Rating
    Clean
  • Copyright
    © 2026 Stacy Heimburger
  • Show Website
    Weight Loss Made Simple

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