Lifestyle School Podcast

Hope Plack
  • 5.0 (9)
  • NUTRITION
  • UPDATED SEMIWEEKLY

The Lifestyle School Podcast was created to help you design a life you love while achieving the health results you’ve always wanted. We focus on how small, sustainable changes to your lifestyle can lead to transformative improvements in both your health and overall well-being. It’s time to step off the diet-and-shame treadmill and put practical systems in place so you can reach your health goals effortlessly—on autopilot.

  1. Episode 59: Why You’re Not Addicted to Food—Your Brain Is Searching for Relief

    3D AGO

    Episode 59: Why You’re Not Addicted to Food—Your Brain Is Searching for Relief

    If cravings feel loud, emotional eating feels automatic, or food feels harder to control than it should—this episode explains why. You’re not addicted to food. Your brain is searching for relief. In this episode, we break down how dopamine, serotonin, and oxytocin shape eating behavior—and how modern food hijacks these systems. You’ll learn why willpower fails, how cravings actually work, and how to intentionally support your brain chemistry so healthy eating stops feeling like a fight. We cover: How dopamine drives cravings, food noise, and constant snacking Why ultra-processed foods overstimulate the brain’s reward system Non-food ways to restore dopamine and reduce cravings How serotonin affects calm, anxiety, and emotional eating Why serotonin is made in the gut—and how gut health impacts cravings The role of oxytocin in comfort eating and emotional regulation How to identify which neurochemical may be low How to build lifestyle support into your health and weight-loss plan This episode is for anyone who feels stuck in cycles of overeating, restriction, or shame—and wants a biology-based, sustainable path to becoming the healthiest version of themselves. Supplement Store: Head over to my website: www.hopeplackcoaching.com and check out my new supplement store! Use code: 104567 to create an account and order today!

    30 min
  2. Episode 58: Why Bodybuilding Competitions Don’t Fix Weight-Loss

    FEB 13

    Episode 58: Why Bodybuilding Competitions Don’t Fix Weight-Loss

    Mid-February is often when frustration peaks and extreme ideas start to sound tempting. In this episode, we unpack why using a bodybuilding competition as a weight-loss tool almost always backfires for women. We explore how contest prep impacts female hormones, metabolism, and mental health — and why extreme control reinforces the all-or-nothing mindset that keeps women stuck in cycles of restriction and rebound. This is not an anti-bodybuilding conversation. It’s an honest look at why extremes don’t create lasting health or sustainable fat loss. In this episode, we cover: Why bodybuilding competitions can look appealing when weight-loss feels stuck The difference between stage leanness and true metabolic health How prolonged calorie restriction disrupts hormones and metabolism Why weight regain after competition is common and predictable The psychological cost of extreme dieting and rigid control How all-or-nothing thinking undermines long-term success What women actually need for sustainable weight-loss and health Takeaway: You don’t need a more extreme plan — you need an approach that works with your biology, not against it. Supplement Store: Head over to my website: www.hopeplackcoaching.com and check out my new supplement store! Use code: 104567 to create an account and order today!

    28 min
  3. Episode 57: If This Feels Uncomfortable, You’re Doing It Right

    FEB 6

    Episode 57: If This Feels Uncomfortable, You’re Doing It Right

    By the first week of February, many people who set New Year’s resolutions are already questioning themselves—or have quietly given up. Motivation has faded, progress feels slower, and discomfort has set in. In this episode, we talk about the part of health and lifestyle change that no one prepares you for: the discomfort that comes with changing not just your habits, but your identity. This conversation is about learning how to stay present when things feel hard, instead of assuming something is wrong or quitting too soon. In this episode, you’ll learn: Why February—not January—is where real change actually begins Why lifestyle change feels uncomfortable at a nervous-system level The difference between pain and suffering (and why confusing the two causes people to quit) How identity change creates an “in-between” phase that feels awkward and unstable Why willpower fails long-term—and what actually leads to success What it really means to “sit with discomfort” instead of escaping it Why becoming healthier often involves grief and letting go of old coping mechanisms Why quitting brings temporary relief—but costs you long-term self-trust How to redefine success when motivation is gone and progress feels slow Key takeaway: Discomfort is not a sign that you’re failing. It’s a sign that you’re leaving your old identity behind and learning how to tolerate growth. If you’re feeling tempted to give up, this episode will help you understand why—and how to stay. Listener challenge: This week, when discomfort shows up, don’t immediately try to fix it, numb it, or escape it. Pause. Breathe. Sit with it. Let it pass. That’s where real change is built. Ready for support? If you want structure, guidance, and support as you build a healthy lifestyle that actually lasts, you’re invited to join Lifestyle School for Weight-Loss or apply for personalized coaching. Also, check out our supplement store HERE! Create an account with code: 104567!

    33 min
  4. Episode 56: Estrogen Dominance

    JAN 30

    Episode 56: Estrogen Dominance

    In this episode, we break down what estrogen dominance actually is, why it’s so common today, and what truly helps—without fear-based food rules or extreme detoxes. We talk about estrogen dominance as a signaling and balance issue, not just “high estrogen,” and explore how metabolism, insulin resistance, and environmental exposures play a much bigger role than most people realize. In this episode, you’ll learn: What estrogen dominance really means (and why labs often miss it) The role progesterone plays in balancing estrogen The three main drivers of estrogen dominance: Low progesterone Poor estrogen clearance Environmental estrogen exposure The difference between phytoestrogens and xenoestrogens Why whole-food phytoestrogens (including traditional soy) aren’t the problem How ultra-processed foods and chemicals drive estrogenic load How estrogen dominance affects men as well as women The powerful connection between insulin resistance and estrogen dominance The highest-impact lifestyle and nutrition shifts that actually matter Key takeaway Estrogen dominance isn’t a failure or something to fear. It’s a signal that your body needs better metabolic support, improved clearance, and a lower environmental burden. Want support? You can join my Lifestyle School for Weight-Loss Course or apply for my 8-week personalized coaching program to get guided support implementing these principles. If this episode helped you, please subscribe, leave a review, or share it with someone who needs it. Also, check out our supplement store HERE! Create an account with code: 104567!

    24 min
  5. Episode 55: Why Calorie Counting Fails

    JAN 23

    Episode 55: Why Calorie Counting Fails

    For decades, calorie counting has been positioned as the gold standard for weight loss. Eat less. Move more. Track harder. Try again. But if calorie counting truly worked long-term, we wouldn’t be facing the metabolic health crisis we see today. In this episode, we take a deep dive into how metabolism actually works, why calorie counting became the dominant weight-loss model, and why it so often backfires—especially for people dealing with insulin resistance, chronic stress, and metabolic dysfunction. This conversation shifts the focus from willpower and math to biology, hormones, and metabolic safety. In this episode, we cover: What metabolism really is (and why it’s not just “fast” or “slow”) The two primary metabolic states: energy storage vs. energy release Why fat loss only happens in a low-insulin, fat-releasing state Where the calorie came from—and why it was never designed for weight loss How calorie counting became mainstream after WWII Why calorie restriction often works at first, but fails long-term Metabolic adaptation and why your body slows down in response to chronic dieting The role of hunger hormones like leptin and ghrelin How insulin resistance locks fat away and increases hunger Why calorie counting often leads to muscle loss and a slower metabolism The psychological toll of tracking, restriction, and food obsession A deeper look at what actually works: Why hormones—not calories—determine fat storage and fat burning How counter-regulatory hormones protect metabolism and muscle The role of glucagon, growth hormone, adrenaline, and cortisol during fasting Why strategic fasting signals safety instead of scarcity How reducing insulin exposure improves fat access, energy, and hunger regulation Why sustainable fat loss comes from restoring metabolic flexibility, not eating less forever Key takeaway: Calories are not meaningless—but they are downstream information, not the driver. Your body is not a calculator. It’s a hormonally regulated, adaptive survival system. When you work with your biology instead of against it, fat loss becomes more sustainable, less stressful, and far less frustrating. Want support applying this in real life? This is exactly what we focus on inside Lifestyle School for Weight-Loss and my personalized coaching programs—helping you restore metabolic health, improve insulin sensitivity, and lose fat in a way your body can actually maintain. If this episode resonated with you, please: Share it with a friend Leave a review Or post it to your socials and tag @hopeplackcoaching Your support helps this message reach the people who need it most. Check out the supplement store at www.hopeplackcoaching.com and use code: 104567 to create an account and order.

    33 min
  6. Episode 54: Boundaries

    JAN 16

    Episode 54: Boundaries

    In today’s episode, Hope breaks down one of the most overlooked foundations of metabolic health: boundaries — what they are, why they matter, and how boundaryless living silently sabotages your hormones, hunger, energy, stress, and long-term consistency. Drawing from the principles in Boundaries by Dr. Henry Cloud and Dr. John Townsend, this episode explains the deep psychological and physiological impact of boundaries and teaches you how reclaiming your time, your energy, and your emotional space can transform your health and your life. This masterclass will help you understand that your struggle is not about motivation — it’s about capacity. And capacity is built through boundaries. In This Episode, You’ll Learn: What boundaries really are and why they’re essential for emotional and metabolic health The hidden cost of boundaryless living — cortisol, cravings, emotional eating, inflammation, overwhelm Why women struggle with boundaries and how cultural conditioning plays a role The Law of Responsibility: being responsible to people, not for them Why “no” is one of the strongest health tools you have The most common myths that keep people from setting boundaries How boundaries reshape your identity and strengthen your ability to follow through The connection between boundaries, nervous system regulation, insulin, hunger hormones, and sleep Practical examples and simple scripts you can start using immediately What to expect as you begin practicing boundaries (the 5-phase growth curve) Work With Hope ✨ Join Lifestyle SchoolIf you’re ready to step into a lifestyle that supports lasting metabolic health, fasting, stable routines, emotional regulation, and identity change, Lifestyle School will guide you every step of the way. ✨ 8-Week Personalized Coaching ProgramFor deeper, individualized support, you can apply for Hope’s high-touch, one-on-one coaching program. This is where we personalize your strategy, labs, routines, and health plan for accelerated results. If You Enjoyed This Episode Please like, subscribe, and leave a review — it helps the show grow.Share this episode with a friend who needs it or take a screenshot and post it to your socials.Tag @hopeplackcoaching so Hope can cheer you on and thank you personally. Supplement Code: 104567

    38 min
  7. Episode 53: Getting Your Hunger Under Control

    JAN 9

    Episode 53: Getting Your Hunger Under Control

    If you’ve ever felt like your hunger is louder than your goals, this episode will change everything. Today we break down why hunger feels so intense in our modern world and how to finally get your appetite working with you instead of against you. This is not about willpower.This is about biology, hormones, blood sugar, and the environment we’re all living in. Inside this episode, you’ll learn exactly what dysregulated hunger looks like, what drives it, and how to restore calm, predictable hunger patterns so you can make choices that align with your health rather than fight constant cravings. In This Episode, We Cover: 1. The Two Types of Hunger The difference between true physiological hunger and dysregulated, hormone-driven hunger How to identify each one in real time Why this distinction is the foundation of appetite control 2. Ghrelin & Leptin: Your Hunger Hormones How ghrelin drives hunger waves Why leptin signals don’t get through when you eat highly processed foods What happens when hunger hormones fall out of rhythm 3. The Blood Sugar Rollercoaster Why cravings and urgent hunger show up after “healthy” carb-heavy meals How sudden blood sugar drops trigger panic-style hunger The fastest way to stabilize blood sugar and calm cravings 4. Stress, Cortisol & Emotional Hunger How stress changes your appetite instantly Why you crave carbs when overwhelmed The key question that separates real hunger from emotional hunger 5. Ultra-Processed Foods & the Breakdown of Satiety Why hyper-palatable foods override fullness signals The science of engineered cravings How whole foods naturally restore appetite control 6. The Five Levers That Fix Hunger Stabilizing blood sugar Eating real food 80–90% of the time Using fasting to recalibrate hunger cues Regulating daily stress Building consistent sleep routines These five levers form the foundation of predictable, calm, healthy hunger. 7. What Normal Hunger Should Actually Feel Like Calm, wave-like, patient hunger Satisfaction after meals Freedom from all-day food thoughts Quick Wins You Can Start This Week 25–35g protein per meal Electrolytes first thing in the morning Cut snacking for 48 hours One 16-hour fast Swap one processed meal for a whole-food meal A 10-minute post-dinner walk These small steps create dramatic improvements in appetite control. Work With Me If you’re ready to master hunger, blood sugar, fasting, and sustainable weight-loss, Lifestyle School gives you the structure and coaching you need. If you want deeper, personalized support tailored to your labs, symptoms, and unique metabolism, check out my 8-week personalized coaching program. Both programs are designed to help you feel calm around food, confident in your body, and fully in control of your health. Share the Episode If this episode helped you understand your hunger better, share it with a friend who needs encouragement and clarity on their journey. Supplement Code: 104567

    32 min
  8. Episode 52: Your 5-Step Reset

    JAN 2

    Episode 52: Your 5-Step Reset

    Episode Summary In this powerful episode, Hope walks you through the 5-step strategy to finally step into your healthiest, most grounded, most resilient self in 2026. These steps aren’t hacks or quick fixes — they’re a framework that aligns your biology, your nervous system, and your identity so you can create real, sustainable change.If you’ve been feeling overwhelmed, stuck, inflamed, exhausted, or like your habits never “stick,” this episode will help you understand why — and what to do about it. What You’ll Learn 1. Why awareness is the first step toward healing You’ll learn why rushing into action doesn’t work — and how reconnecting with your body’s signals gives you the clarity and leverage you’ve been missing. 2. How blood sugar stability transforms everything Hope breaks down how glucose affects hormones, energy, cravings, mood, inflammation, and metabolic health — and the simple changes that can stabilize you quickly. 3. The role of your nervous system in habit formation You’ll understand why inconsistency isn’t a character flaw — it’s a capacity issue — and the practices that help you build emotional and physiological resilience. 4. The simple habits that create metabolic momentum Hope shares the Lifestyle School formula for repeatable daily rhythms that rebuild metabolism without overwhelm, restriction, or perfection. 5. Why identity work is the key to long-term results You’ll discover how your current identity shapes your habits, your biology, and your outcomes — and how stepping into a new story creates lasting transformation. Key Takeaways You’re not broken — your environment is mismatched with your biology. Awareness gives you the clarity to make changes that actually work. Stable blood sugar is the keystone for mood, weight, hormones, and energy. A regulated nervous system makes consistency possible. Simple, repeatable habits create more momentum than intensity ever will. Identity is the anchor that locks your transformation into place. Ready to Go Deeper? Lifestyle School was designed to help you live these five steps, not just understand them. If you’re ready for guidance, support, structure, and a community committed to real transformation, this is your next step. Learn more at: www.hopeplackcoaching.com  Supplement Code: 104567

    39 min
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Ratings & Reviews

5
out of 5
9 Ratings

About

The Lifestyle School Podcast was created to help you design a life you love while achieving the health results you’ve always wanted. We focus on how small, sustainable changes to your lifestyle can lead to transformative improvements in both your health and overall well-being. It’s time to step off the diet-and-shame treadmill and put practical systems in place so you can reach your health goals effortlessly—on autopilot.

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