She Aint Heavy Podcast

Tracey Erasmus
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She Ain’t Heavy is your go-to podcast for no-BS fat-loss and fitness advice that actually makes sense. Your host, Tracey Erasmus shares real talk, real strategies, and a little humour to help you get stronger, feeling better, and finally see results that last. Whether you’re over 35, fed up with diet culture, or just want someone to cut through the noise, you’re in the right place. Get your free fat-loss guide here: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide Let’s do this!

  1. 08/31/2025

    Cellulite Myths Busted: Creams, Cold Plunges & The Real Fix

    Cellulite. Almost every woman has it, a few men do too — and yet it’s been sold to us as this giant flaw we must fix. Billions are spent every year on creams, teas, wraps, and treatments that promise a “cure”… but do they actually work? In this episode, I’m breaking down the truth about cellulite: Where it came from and why it only became a “problem” in the 1960sThe science of what cellulite actually is (spoiler: it’s not “toxins”)Myths and marketing tricks — from miracle creams to dry brushing and cold plungesWhat does make a difference (hint: it’s free and way less glamorous)Why cellulite doesn’t define you — and how to embrace body confidence without sacrificing your healthI’ll also share some personal stories (like my London cream obsession that wasn’t actually the cream at all!) and the empowering reminder that cellulite is normal. Your worth has nothing to do with the texture of your thighs. And if you want a little inspiration on normalizing dimples, stretch marks, and real skin, go follow Sarah Landry a.k.a. The Birds Papaya — she’s changing the game for women everywhere. So if you’re tired of wasting money on miracle potions, or just want to feel a little less alone in your dimples — this one’s for you.

    21 min

  2. 08/21/2025

    The Hormone Episode: Part 2 – Perimenopause, Menopause, PCOS & Endometriosis

    In Part 2 of the Hormone Episode, we’re diving into the real talk on what happens when hormones start running the show — or, in some cases, stop showing up to work altogether. This one has taken a while to publish as it is an extremely complex topic. I hope this helps shed some light on the topic. We’ll cover: Perimenopause & Menopause: the hot flashes, sleep struggles, body composition shifts, and what’s really happening when estrogen and progesterone start to decline.PCOS: what’s actually happening with insulin resistance, irregular cycles, and why symptoms often show up long before 35.Endometriosis: why it’s not “just bad cramps,” how it impacts daily life and fertility, and why diagnosis still takes far too long. This isn’t a doom-and-gloom episode. It’s about helping you understand what’s going on inside your body so you can stop blaming yourself, start supporting your hormones, and feel strong in the decades ahead. What We Talk About in This EpisodeWhat is actually happening to your body in Perimenopause and MenopauseWhy PCOS is as much about insulin resistance as it is about missed periods.How endometriosis tissue behaves like the uterine lining — but in all the wrong places.Practical ways to eat for hormone health: fiber, protein, colorful vegetables, and whole foods.The training approach that supports your metabolism and muscles through every stage.Recommended Strength Training for Hormone HealthStrength training isn’t just about aesthetics — it’s your best tool to preserve muscle, protect bones, and keep metabolism humming as hormones shift. Here’s a framework you can start with: Frequency: 2–4 sessions per week.Focus: Compound lifts that train multiple muscles at once.Examples:Squats or goblet squatsDeadlifts or Romanian deadliftsPush movements (push-ups, chest press)Pull movements (rows, lat pulldown)Overhead press (shoulders)Core stability (planks, Pallof presses, farmer carries)If unsure of these exercises email me and ill send a demo: tracey@traceyerasmusfitness.comProgression: Increase weights gradually. You want to feel challenged in the 8–12 rep range.And yes — lifting heavy is safe (and necessary!) for women. Related Episodes You’ll Love🎧 The Belly Fat Episode — why belly fat is so stubborn after 35 and what actually works. Or on Spotify:🎧 The Sleep Episode — how poor sleep messes with hunger, cravings, and hormones. Or on spotify: Expert References from This EpisodeDr. Louise Newson – Menopause specialist and author of The Definitive Guide to the Perimenopause and Menopause.Explore Dr. Newson’s workDr. Mary Claire Haver – Creator of The Galveston Diet and leading voice in women’s midlife health.Visit Dr. Haver’s siteDr. Stacy Sims – Exercise physiologist, nutrition scientist, and author of Roar and Next Level.Learn more from Dr. SimsWant Personalised Help?This stuff is complicated. And the truth is, Google can only get you so far. If you want support that’s built around your hormones, your lifestyle, and your goals, that’s exactly what I do in 1:1 Coaching. We’ll create a personalised nutrition and training plan that actually works with your body — no fads, no fluff. Find out more about coaching or book a clarity call here

    45 min

  3. 07/31/2025

    The Hormone Episode: Part 1 – Understanding Your Cycle

    In this episode, we’re diving deep into the menstrual cycle—the four phases you move through each month, what’s happening under the hood, and how that impacts your mood, energy, cravings, workouts, and more. 👉 And if you’re a man listening in—thank you for being here. Whether you’re a coach, a partner, a dad, or you just want to understand the women in your life better—this will give you real insight into what many of us are navigating week to week. This is part 1 of a 2-part series on hormone health. In this one, we’re talking all about your monthly cycle. In part 2 (coming soon), I’ll be covering perimenopause, menopause, PCOS, and some of the common hormone-related conditions many women deal with. Whether you're brand new to cycle syncing or just want to understand your body better—this one's for you. We chat about: The four phases of your menstrual cycle (and why they matter more than you think)Why you’re not “lazy” for needing more rest some weeksWhen to push harder in the gym—and when to dial it backWhat’s really behind the PMS snack attacks (hello, 100–300 extra calories burned in the luteal phase 👀)How to adjust your training, food, and expectations to work with your bodyThere’s science, there’s storytelling, and a whole lot of real talk. By the end of this episode, you’ll feel more in tune with your body—and hopefully, a little more compassionate towards it too. 🔗 MENTIONED IN THIS EPISODE:The James Smith podcast – Fat Loss for femalesPrecision Nutrition – Cycle-based coaching methodsJournal of Clinical Endocrinology & Metabolism, 2006 – Energy expenditure during the luteal phaseDr. Jen Gunter – The Vagina BibleNational Institute of Mental Health – PMDD info🎧 LISTEN IF:You’ve ever cried over an insurance advertYou feel like your motivation ghosts you once a monthYou want practical ways to sync your workouts and nutrition with your cycleYou’re ready to stop fighting your body and start working with it💥 If this helped you feel more seen, please share it with a friend, drop me a DM, or leave a review. Because more women deserve this info—without shame, without confusion, and without having to Google symptoms at 2am.

    33 min

  4. 07/15/2025

    The #1 Fat Loss Habit You’re Probably Ignoring

    In this episode, we’re talking about one of the most overlooked tools in your fat-loss journey: sleep. Yes, that thing we all know we need more of but somehow keep sacrificing for one more scroll, one more email, one more episode. If you’ve been doing “all the right things” with food and movement but your results have stalled—or if you’re waking up exhausted, craving sugar, and snapping at everyone around you—this episode is for you. What We Cover:Why poor sleep makes fat loss feel harder than it needs to beHow sleep deprivation hijacks your brain and hormonesGhrelin and leptin—your hunger hormones on a wild rideWhy sleep is especially important in perimenopause and menopauseThe link between tired days, low movement, and fat storageNatural sleep aids that actually helpRealistic strategies to improve sleep quality, even with kids and chaosExpert Insights & ReferencesPrecision Nutrition – Sleep, Stress & Recovery course https://www.precisionnutrition.com/ssr Huberman Lab – How to Improve Your SleepCircadian rhythm and NSDR tools https://www.youtube.com/watch?v=nm1TxQj9IsQ Dr. Stacey Sims – Women Are Not Small Men Sleep, cortisol, and menopause https://www.drstacysims.com/ NSDR (Non-Sleep Deep Rest) ResourcesGreat if you can’t nap but need recovery:10-minute NSDR by Madefor20-minute Yoga Nidra by Ally BoothroydHuberman NSDR Protocol GuideDr. Kimberly Truong, MD, MPH – Sleep & Body CompositionHormonal and metabolic consequences of poor sleep https://www.forhers.com/blog/sleep-and-weight-gain James Smith Podcast – Sleep, Sex & Rest https://jamessmith.podbean.com/ Supplements Mentioned:PassionflowerAshwagandhaL-theanine + GABAMagnesium glycinateChamomileA note on melatonin: may be useful short-term, but speak to your doctor before using regularly. These supplements are supportive tools—not a replacement for solid habits like consistent bedtimes, less screen time, and a calming wind-down routine. If this episode helped you make sense of your own sleep struggles, please share it with a friend or tag me on Instagram. Let’s normalize the reality that fat loss over 35 requires more than just “eat less, move more”—it requires rest, recovery, and consistency too. REFERENCED PODCAST EPISODE: BEATING BELLY FAT AFTER 35: https://podcasts.apple.com/za/podcast/she-aint-heavy-podcast/id1803079814?i=1000703025693 OR https://open.spotify.com/episode/5gCQOl5Stvy2W8aqYhwrS3?si=rKYGVyyGRmqBC5ptaWxOOw

    25 min

  5. 06/28/2025

    Emotional Eating: It’s Not About Willpower

    If you’ve ever found yourself knee-deep in a packet of biscuits after a stressful day, wondering why you’re eating when you’re not even hungry—this episode is for you. In today’s chat, we’re breaking down emotional eating—what it really is, why it has nothing to do with willpower, and what you can do to start shifting out of it. We’re talking nervous system hijacks, shame spirals, cultural conditioning, and how to reclaim your power with a few simple but powerful tools. This one is part real talk, part mini masterclass—and it’s going to help you feel seen, understood, and ready to take back control. What You’ll Learn:The difference between physical hunger and emotional hungerWhy you crave high-sugar, high-fat foods when you’re stressedWhat “trigger foods” are and how to manage them without restrictionThe role of your nervous system and the “amygdala hijack” in reactive eatingPractical tools you can use right now to interrupt emotional eating patternsHow cultural messages and childhood experiences shape your comfort-with-food loopThe one mindset shift that makes all the differenceResources + Masterclass Mentioned:The Emotional Eating Fix Join my 1-hour masterclass where we go deeper into the emotional eating cycle and teach practical strategies to shift your patterns for good. 🗓️ Live on 10 July 2025 🎥 Replay may be available if you're listening after that date 🔗 Emotional Eating fix Expert Concepts Referenced:Daniel Goleman’s “Amygdala Hijack” – how your emotional brain overrides logic in moments of stressDopamine and food reward pathways – why high-fat, high-sugar foods feel so irresistibleSelf-sabotage patterns and shadow work – the deeper layers behind why we reach for food when we’re overwhelmed Let’s Stay Connected:If this episode hit home, share it with a friend who needs to hear it too. And if you're ready to go deeper, the Emotional Eating Fix is waiting for you. ✨ You’re not broken. You’re just human. And you’re doing better than you think.

    28 min

  6. 06/21/2025

    This is Why You Keep Quitting—And How to Change It

    Ever wonder why you can set a goal with the best intentions… and still not follow through? It’s not because you’re lazy. It’s not because you’re not disciplined enough. It’s because your WHY—the real reason this matters to you—hasn’t been strong (or honest) enough to pull you forward when motivation fades. In this episode, I’m walking you through exactly how to find your real WHY—and how to use it to actually stick to the habits that’ll get you results. We’ll cover: ✅ The “Deeper Why Ladder” to get clear on what really matters ✅ Why your WHY doesn’t need to be deep, noble, or Instagrammable (but does need to be honest) ✅ How to use the WOOP framework to turn your WHY into action—even on your most chaotic days ✅ Why wanting to want it isn’t the same as actually wanting it This one’s got mindset, strategy, and a no-fluff reality check that might just change the way you approach your goals. 🎧 Hit play and let’s find your fire. 🔗 Let’s Connect: If this episode made you rethink your approach to fitness, tag me on Instagram @traceefitness and let me know your why! Don’t forget to subscribe and leave a review — it helps more women like you find simple, doable ways to get strong and stay consistent.

    20 min

  7. 06/14/2025

    10 Things I Wish I Knew When I Started My Fitness Journey

    If you’ve ever looked back at your fitness journey and thought, “Why didn’t someone tell me this sooner?”—same. In this episode, I’m pulling back the curtain on the 10 things I wish I knew when I first started out. We’re talking: ✨ The real reason walking matters more than you think ✨ Secret eating, self-sabotage, and how to break the cycle ✨ Why strength training actually changes your shape ✨ Letting go of perfection and finally being consistent ✨ How to stay the course—even when motivation ghosts you I’m also sharing stories I’ve never told before (like being scared to buy smaller clothes after losing 20kg 🙃), and the surprising lessons that made the biggest difference—mentally, emotionally, and physically. Whether you’re just starting out or stuck in the middle, this is the episode I wish someone had given me at the beginning. 🎧 Hit play and let’s get into it. Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list 📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1

    39 min

  8. 06/07/2025

    The Lonely Chapter: Why Transformation Feels Like Losing Yourself Before You Find You

    🎙️ The Lonely Chapter: Why Transformation Feels Like Losing Yourself Before You Find YouIf you’ve ever found yourself wondering “Why do I feel so alone?”—this one’s for you. In this episode, I’m diving into that uncomfortable middle space where you’re no longer who you were… but not quite who you’re becoming. We talk about the fear of rejection, why change can shake up your relationships, and how loneliness isn’t something to fear—it’s often part of the path. I share stories from my own journey, moments that triggered emotional eating, and what I’ve learned from leaders like Mel Robbins, Alex Hormozi, and Simon Sinek about building self-trust, letting go of approval, and finding peace in solitude. If you’re feeling stuck, disconnected, or like no one gets what you’re going through—pull up a chair. You are not alone. 💭 What we cover:Why personal growth can feel isolating—and why that’s totally normalHow our brains process social rejection like physical painEmotional eating as a craving for connection (not just calories)Why “no one is coming to save you” is the most empowering thing you can realiseWhy solitude is sacred—and loneliness is a signal, not a failure4 practical ways to ride out “the lonely chapter” and keep moving forward 🔗 Links & Mentions:🎧 The Way Out of the Dark podcast – Fear of rejection episode📚 Paulo Coelho – Manuscript Found in Accra🧠 Naomi Eisenberger (UCLA) – research on social pain and brain response🎤 Mel Robbins – “No one is coming” principle🎧 Alex Hormozi – Modern Wisdom episode on self-approval🎙️ Simon Sinek – Diary of a CEO insights on loneliness and being seenIf this one landed for you, take a moment to rate, review, or share it with someone who might need it today 💛 And if you're going through your own lonely chapter—I see you. Keep going. You’re not lost. You’re becoming. Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list 📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1

    26 min
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About

She Ain’t Heavy is your go-to podcast for no-BS fat-loss and fitness advice that actually makes sense. Your host, Tracey Erasmus shares real talk, real strategies, and a little humour to help you get stronger, feeling better, and finally see results that last. Whether you’re over 35, fed up with diet culture, or just want someone to cut through the noise, you’re in the right place. Get your free fat-loss guide here: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide Let’s do this!

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  • Creator
    Tracey Erasmus
  • Years Active
    2K
  • Episodes
    17
  • Rating
    Explicit