Peri Fit Foodie Podcast

Peri Heft
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  • Health & Fitness

Tired of losing weight only to gain it all back?  Your body isn’t broken… your strategy is - and you’ve simply been following an approach that was never designed for your body, goals, and lifestyle. Hi, I’m Peri Heft, a weight loss expert and body transformation coach and trainer with over 10 years in the health and fitness industry.  I’ve helped hundreds of women lose 15+ lbs in 90 days and keep it off without GLP-1s, cutting carbs, fasting, or extreme fitness challenges. On this podcast, I share honest, no BS guidance on: → Why your calorie deficit isn’t working→ How to boost your metabolism so fat loss becomes easier and sustainable→ Why building muscle is your secret weapon after 35→ How to eat more food without gaining weight→ The exact strategies my clients use to lose weight consistently every weekI post new episodes every week for busy women so they can build the strongest, leanest, healthiest, and hottest version of you.

  1. 1d ago

    What's Actually Keeping You From Losing Fat

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me You're eating right, working out, and doing everything the advice tells you to do. Yet the scale still won't move. It feels like your metabolism, your hormones, and your age are working against you, no matter how hard you try or how disciplined you are. In this episode, I'm going to break down the four hidden patterns keeping women stuck even when they're eating healthy and working out, and show you exactly how to fix each one so your effort finally pays off. ⏱️ TIMESTAMPS  0:00 What's Actually Keeping You From Losing Fat 0:44 The four patterns keeping you stuck  1:36 Why these mistakes feel responsible  2:41 Pattern one, doing this alone  4:20 The deep clean analogy for your body  5:22 Pattern two, guessing at a plan  7:44 Why estimating protein and calories fails  13:05 Pattern three, no real accountability  15:20 Pattern four, you've never gone all in  18:22 What actually fixes all four patterns ❓ QUESTIONS ANSWERED  What is actually keeping you from losing fat?  The main blockers are doing your plan alone without expert guidance, guessing at your nutrition and training instead of following a specific protocol, having no real accountability, and never fully committing to a plan for months at a time. Most women stack two or three of these patterns without realizing it. Why am I not losing fat even though I eat healthy and work out?  You may be estimating your calories, protein, and training instead of following a data driven plan, which means your effort is real but misdirected. Without weekly check ins and program adjustments, your body has no reason to keep changing, so progress stalls even though you feel like you are doing everything right. How long does a real body transformation actually take?  A full body transformation typically takes six to twelve months of consistent, structured effort. Short six to eight week challenges rarely create results that last because your body needs sustained time to adapt. 📱 RESOURCES Instagram: https://www.instagram.com/peri_fit_foodie/ Facebook: https://www.facebook.com/PeriFitFoodie/ TikTok: https://www.tiktok.com/@peri_fit_foodie Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #FatLoss #Metabolism #WomensHealth

  2. Aug 13

    What Most Weight Loss Coaches Won't Tell You

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me Most coaches only care about one thing. Getting you to a goal weight. They never tell you what happens after. That gap is exactly why so many women lose weight, then watch it come right back within months. The real problem is not willpower. It is a plan that stops the moment the scale hits a number, with no strategy for what comes next. In this episode, I'm going to break down the one question most women never think to ask before hiring a coach, and why skipping it leads straight back to yo yo weight regain. ⏱️ TIMESTAMPS  0:00 What Most Weight Loss Coaches Won't Tell You 1:02 A goal weight is not a body transformation  2:39 The fixer upper problem most coaches ignore  3:00 Why most coaches skip your metabolism  6:00 Real client example: 8 lbs lost while eating more  6:54 Why building muscle changes everything  9:15 Why real transformation takes 9 to 12 months  12:00 Three questions to ask before hiring a coach  14:28 How to actually maintain your results ❓ QUESTIONS ANSWERED  Q: Why do I keep losing weight then gaining it back?  A: Most coaches only focus on the number on the scale and never repair your metabolism or build lean muscle, so the results are temporary by design. Once the diet ends, your body has no new strategy to hold onto, so old habits and old weight creep back fast. Q: How long does a real body transformation actually take?  A: A sustainable transformation that repairs your metabolism, builds muscle, and includes a maintenance phase typically takes 9 to 12 months or more, not 30 days. Anyone promising a fast fix is usually setting you up for a fast rebound. Q: What questions should I ask before hiring a weight loss coach?  A: Ask if they assess your metabolism first, if their program changes phase by phase, and what their exact plan is for maintaining results after fat loss ends. If they cannot answer clearly, that is a sign their program is built for short term results only. 📱 RESOURCES Instagram: https://www.instagram.com/peri_fit_foodie/ Facebook: https://www.facebook.com/PeriFitFoodie/ TikTok: https://www.tiktok.com/@peri_fit_foodie Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #FatLoss #Metabolism #WeightLossCoach

  3. Aug 6

    5 Reasons Eating Healthy and Working Out Backfires For Women Over 40

    🎁 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me You've been eating healthy for months, maybe even years. You're still working out consistently. Your body isn't changing and it's not because you don't care. In this episode, I'm going to break down the 5 real reasons eating healthy and working out backfires, and what actually works instead for weight loss, fat loss, toning, and building muscle. ⏱️ TIMESTAMPS  0:00 5 Reasons Eating Healthy and Working Out Backfires For Women Over 40 1:19 Reason 1: Eating healthy is not a nutrition plan  7:47 Reason 2: Most workouts burn calories without building muscle  9:58 Why fitness classes don't tone your body  11:40 Client case study: losing 16 lbs eating 2,400 calories  13:10 Reason 3: Building muscle and losing fat need different phases  15:23 Reason 4: You can't track what you're not measuring  16:36 Reason 5: Your plan has no metabolism strategy  17:23 The 4 pillars of real body transformation  18:05 How to work with Peri Heft ❓ QUESTIONS ANSWERED  Why doesn't eating healthy and working out lead to weight loss?  Eating healthy is too vague to work as a real plan because it ignores calories, protein, fiber, and how those numbers relate to your metabolism. Without specific targets, your body has no clear signal to build muscle or shed fat.  Why do fitness classes and cardio not tone your body?  Most fitness classes and cardio formats burn calories in the moment but don't create enough stimulus to grow muscle. Toning requires building muscle first through progressive overload, then shedding fat on top to reveal it.  Can you build muscle and lose fat at the same time?  Building muscle and losing fat require different calorie intakes, training styles, and recovery needs, so trying to do both at once usually stalls both goals. A real body transformation moves through phases, spending at least 8 to 12 weeks focused on one goal at a time. Comment below and tell me how long you've been eating healthy and working out without seeing the changes you want. I read every comment and I might be able to help you figure out exactly where your plan is going wrong. 📱 RESOURCES Instagram: https://www.instagram.com/peri_fit_foodie/ Facebook: https://www.facebook.com/PeriFitFoodie/ TikTok: https://www.tiktok.com/@peri_fit_foodie Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #FatLoss #Metabolism #MuscleBuilding

  4. Jul 30

    Skinny Fat? Why Common Weight Loss Advice is Working Against You

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me Most women asking "how do I lose weight" are asking the wrong question. That single question is why so many women end up lighter on the scale but softer, flabbier, and not actually toned. There is a completely different set of questions that actually gets you the tight, sustainable results you want. In this episode, I'm going to walk you through the 5 questions you should actually be asking instead of "how do I lose weight," so you can lose fat, build lean muscle, and keep your results for good. ⏱️ TIMESTAMPS  0:00 Skinny Fat? Why Common Weight Loss Advice is Working Against You  0:40 Am I losing fat or just losing weight  3:12 Why not all weight loss looks the same  7:18 Is my metabolism ready for fat loss  9:16 Client story: how Candace lost inches without losing weight  15:53 Am I protecting muscle or losing it with the weight  17:39 Client story: gaining 2 pounds and looking tighter  18:44 What success actually looks like  19:39 Will you maintain results or just chase quick fixes  20:15 The 4 pillars behind lasting transformation ❓ QUESTIONS ANSWERED  Why can two people lose the same 10 pounds and look completely different?  Because weight loss and fat loss are not the same thing. One person can lose mostly muscle and water while another loses fat and keeps their muscle, which changes how the body looks even at the same weight. Why does the scale stay stuck even when I'm doing everything right?  The scale reflects water, sodium, hormones, and muscle changes, not just fat, so it often plateaus even while your body is actually recomposing. Progress photos, measurements, and how your clothes fit are better indicators of real change, especially over a period of several weeks rather than day to day. Should I start a calorie deficit right away to lose weight faster?  Not if your metabolism is already downregulated from years of under eating, because a deficit on top of a slow metabolism leads to fast plateaus and increased hunger. Repairing and boosting your metabolism first sets up sustainable fat loss later, which is why patience in the early weeks pays off long term. 📱 RESOURCES  Instagram: https://www.instagram.com/perifitfoodie/  Facebook: https://www.facebook.com/PeriFitFoodie/  TikTok: https://www.tiktok.com/@perifitfoodie  Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #FatLoss #Metabolism #WomensHealth

  5. Jul 23

    4 Signs Your Workouts Are Wasting Your Time

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me You can work out five days a week and still never change your body. If your workouts feel hard but your shape never shifts, you are probably burning calories instead of building muscle. These are two completely different goals, and most women never learn the difference. This is why so many people train for years and still look the same in the mirror, no matter how exhausted they feel after every session. In this episode, I'm going to break down the four biggest red flags that your workouts are wasting your time instead of transforming your body, and exactly what to do instead. ⏱️ TIMESTAMPS  0:00 4 Signs Your Workouts Are Wasting Your Time 0:43 Sign 1: Your workouts are different every time  2:16 What progressive overload actually means  4:44 Sign 2: You're tired but never sore  6:51 Sign 3: Your weights haven't gone up in months  9:04 Why lifting heavier won't make you bulky  10:59 Sign 4: Adding more cardio isn't the fix  14:31 Cut back on random fitness classes  15:00 Fix your nutrition to support muscle growth  16:30 The one change that actually reshapes your body ❓ QUESTIONS ANSWERED  What is the difference between burning calories and building muscle?  Burning calories just uses energy in the moment, while building muscle requires a consistent training stimulus paired with proper nutrition. Toning and tightening your body comes from muscle growth combined with fat loss, not from calorie burn alone, which is why the scale can stay the same while your shape still changes. Why haven't my workouts changed my body even though I train hard?  If your workouts change every week or you cannot remember your weights, your muscles never get a reason to grow. Progressive overload, using the same exercises and increasing weight or reps weekly, is what actually reshapes your body over time, and without it your training just maintains what you already have. Will adding more cardio help me lose fat faster?  Adding cardio to a program that isn't building muscle usually adds more stress and can cause muscle loss, which lowers your metabolism. Cardio should be added strategically alongside strength training, not stacked on top of it, so your body has the recovery it needs to build instead of break down. 📱 RESOURCES Instagram: https://www.instagram.com/peri_fit_foodie/ Facebook: https://www.facebook.com/PeriFitFoodie/ TikTok: https://www.tiktok.com/@peri_fit_foodie Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #ProgressiveOverload #StrengthTraining #WomenOver40

  6. Jul 16

    How I'd Get in Shape if My Schedule Was Completely Full

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me You think you don't have time to get in shape. That's not actually the problem. The real time waster is trying to figure out a plan on your own instead of following one that already works. Most women waste months bouncing between random workouts and diet advice, and that guessing game is what actually eats up all their time. In this episode, I'm going to share exactly what I would do first if my schedule was completely packed but I still wanted to lose weight and get in better shape. ⏱️ TIMESTAMPS  0:00 How I'd Get in Shape if My Schedule Was Completely Full 0:41 Is it even worth starting when life is busy  1:38 Why waiting for life to slow down never works  2:40 The real time suck holding you back  5:36 The first thing I would do  8:19 Why coaching collapses your timeline  14:13 What you actually need instead of more time  14:02 Client story, losing 52 pounds as a busy mom  15:45 Free consultation and next steps ❓ QUESTIONS ANSWERED  How can I get in shape with a busy schedule?  Focus on 3 to 4 heavy strength training sessions a week under an hour, hit a real protein and calorie target, and get support so you stay consistent instead of guessing. A clear strategy matters more than finding extra hours in the day. Most people fail because they keep switching plans, not because they lack time. Is it worth starting a weight loss journey during a busy season of life?  Yes. Busy seasons never truly end, they just change shape, so waiting for things to calm down means waiting forever. The women who make the most progress are often the busiest, not the ones with free time, because they learn to build a system that works around their life instead of waiting for the perfect moment. What kind of workout plan works best for women with no time?  A simple plan built around compound lifts like bench press, hip thrusts, and rows done 3 to 4 times a week produces more results than complicated fitness classes or long sessions. Consistency and intensity matter far more than variety or how much time you spend in the gym. 📱 RESOURCES Instagram: https://www.instagram.com/peri_fit_foodie/ Facebook: https://www.facebook.com/PeriFitFoodie/ TikTok: https://www.tiktok.com/@peri_fit_foodie Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #BusyWomenFitness #WeightLossCoach #NoGLP1

  7. Jul 9

    Can You Really Eat 2,000+ Calories a Day and Still Lose Body Fat?

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me You've been eating less for months. The scale won't move. Someone online is telling you to eat 2,000 calories a day to lose fat. Here's what both sides of that debate keep missing. In this episode, I'm going to show you exactly when eating 2,000 calories leads to fat loss, the two metabolic profiles that determine your answer, and the step-by-step repair protocol that makes it work. ⏱️ TIMESTAMPS  00:00 Can You Really Eat 2,000+ Calories a Day and Still Lose Body Fat? 01:02 The calorie debate and the variable both sides miss  04:43 The two metabolic profiles: which one are you?  05:07 Profile 1: Metabolism functioning well  05:50 Profile 2: Metabolism has slowed down  07:24 Can you eat 2,000 calories and still lose body fat?  08:57 Client case: From 1,400 to 2,300 calories near 50 while leaning out  10:27 The 4-step plan: repair your metabolism, then lose fat 13:30 Bottom line ❓ QUESTIONS ANSWERED Q: Can you eat 2,000 calories a day and still lose body fat?  A: Yes, but it depends on your metabolic profile. If your metabolism is functioning well, 2,000 calories paired with progressive overload training can trigger body recomposition. If it has slowed from years of under-eating, you need to repair it first or fat loss won't respond. (07:24) Q: How do I know if my metabolism has slowed down?  A: You likely have a downregulated metabolism if you've been eating 1,200 to 1,600 calories for months with no results, your energy is consistently low, and your body doesn't respond normally to changes in food. Years of yo-yo dieting and skipping meals are the most common cause. (05:50) Q: What is a reverse diet and how does it lead to fat loss?  A: A reverse diet is a slow, intentional calorie increase over 8 to 16 weeks. You add small amounts each week so your body starts burning food as fuel instead of storing it as fat. Once the metabolism is repaired, fat loss becomes possible at much higher calorie levels. (10:47) 📱 RESOURCES  Instagram: https://www.instagram.com/perifitfoodie/  Facebook: https://www.facebook.com/PeriFitFoodie/  TikTok: https://www.tiktok.com/@perifitfoodie  Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episodes on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #FatLoss #Metabolism #ReverseDiet #BodyRecomposition

  8. Jul 2

    Botox vs. Investing in Your Body: One Sits on the Surface. One Changes Everything.

    📌 Want to lose 15+ lbs in 90 days (naturally) and keep it off? Learn more about Body Transformation Blueprint: https://perifitfoodie.com/work-with-me Every month you spend hundreds on nails, hair, and Botox without thinking twice. But a health coach? Suddenly that feels like a big scary decision. One of those categories creates zero internal change. The other changes how you look, feel, and move through life permanently. The question is why we've normalized one and made the other feel optional. In this episode, I'm going to break down why your beauty spending pattern might be keeping you stuck, what it is actually costing you, and how to make a real decision about it tonight. ⏱️ TIMESTAMPS  0:00 Botox vs. Investing in Your Body: One Sits on the Surface. One Changes Everything. 1:10 Point 1: Your self-care budget is a lie  4:31 Case study: Sidney lost 23 lbs as a new working mom by choosing differently  5:49 Point 2: You're decorating a house with a cracked foundation  6:55 What Botox, nails, and laser actually do (and don't do) for your body  8:32 What investing in a body transformation coach actually gives you  11:32 Point 3: Add up what you actually spent on beauty last month  15:01 Point 4: The gap between beauty and health spending compounds every year  18:17 Point 5: Do the math tonight and make a real decision ❓ QUESTIONS ANSWERED Why do women spend more on beauty than on their health?  Beauty maintenance got normalized over decades, so regular appointments feel like a given. Health coaching felt optional because it was never reframed as maintenance, even though it creates lasting internal change that beauty services never will. Does Botox or any beauty treatment improve body composition?  No. Botox, nails, laser treatments, and skincare products produce zero internal change. They do not affect your metabolism, body fat, energy, or how your body functions from the inside out. Is working with a body transformation coach worth the cost?  A 6-9 month program often costs less per month than what most women are already spending on beauty products and services combined. The difference is that coaching builds a stronger metabolism, more lean muscle, and a body composition that stays with you for years. 📱 RESOURCES Instagram: https://www.instagram.com/peri_fit_foodie/ Facebook: https://www.facebook.com/PeriFitFoodie/ TikTok: https://www.tiktok.com/@peri_fit_foodie Website: https://perifitfoodie.com/ 🔔 Hit subscribe for weekly episode on how to transform your body without restrictive dieting or medication. Your metabolism responds when you use the right strategy. ABOUT PERI HEFT:  Peri is a weight loss expert and body transformation coach with 10+ years in health and fitness. She's helped hundreds of women lose 15+ pounds naturally and keep it off. After losing 35 pounds and building muscle, she's in the best shape of her life at 38. #WeightLoss #BodyTransformation #FatLoss #WomensHealth #FitnessCoach Botox vs. Investing in Your Body: One Sits on the Surface. One Changes Everything.

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About

Tired of losing weight only to gain it all back?  Your body isn’t broken… your strategy is - and you’ve simply been following an approach that was never designed for your body, goals, and lifestyle. Hi, I’m Peri Heft, a weight loss expert and body transformation coach and trainer with over 10 years in the health and fitness industry.  I’ve helped hundreds of women lose 15+ lbs in 90 days and keep it off without GLP-1s, cutting carbs, fasting, or extreme fitness challenges. On this podcast, I share honest, no BS guidance on: → Why your calorie deficit isn’t working→ How to boost your metabolism so fat loss becomes easier and sustainable→ Why building muscle is your secret weapon after 35→ How to eat more food without gaining weight→ The exact strategies my clients use to lose weight consistently every weekI post new episodes every week for busy women so they can build the strongest, leanest, healthiest, and hottest version of you.

Information

  • Creator
    Peri Heft
  • Years Active
    2026
  • Episodes
    13
  • Rating
    Clean
  • Copyright
    © 2026 Peri Fit Foodie Podcast