The Healthy Me Reset

Emily VinZant, MD
  • 4.6 (53)
  • MEDICINE
  • UPDATED WEEKLY

Welcome to The Healthy Me Reset, a podcast dedicated to women searching for spiritual, mental, and physical health in our modern world. Hosted by Family Medicine, Obesity Medicine, and certified Life & Weight Loss Coach Emily VinZant, M.D., each episode teaches you how to gain control of the unhealthy habits in your life, create space to live with passion and God's purpose for you, and balance YOU to get healthy in the process. This podcast is essential for anyone looking to go from minimizing disease (hello, meds, supplements, and challenges) to creating health. If you find yourself asking... * Why am I so exhausted all the time? * Why am I stressed out every day of my life? * How can I get healthy without being overwhelmed by adding to an already endless schedule? * Will I ever stop being bloated, swollen, hormonal, and losing my hair? (Bonus if you've said: why won't my Doctor just let me try thyroid medicine to see if it helps?) * Am I ever going to learn to quiet my brain at night so I can actually sleep? * Why are there so many health answers that don't work for me? * How can I find my path to passion and purpose in my life? * What am I missing here? ... then you won't want to miss an episode of the podcast! Join me in The Fasting Flock, my FREE fasting Facebook group, or head to www.emilyvinzantmd.com to learn more about working with me. I'm on social a bit too (but don't tell them this is my much preferred space)... Instagram: dremilyvinzant Facebook: Emily VinZant, MD

  1. 5D AGO

    Scared All of the Time?

    I don't know about you… but lately, I feel like I'm scared more often than I used to be. Not always in a big, obvious way. Sometimes it just shows up as worry… or feeling a little on edge… or that quiet fear sitting in the background. And when you look at the world right now, it makes sense. A lot is coming at us—social media, constant information, big global changes, questions about our kids, our future… it can feel like we're always in this low-level state of fear. But here's what I've been thinking about… What if fear isn't actually the problem? What if fear is doing exactly what it was designed to do—to protect us—but somewhere along the way, it started showing up in places it doesn't need to be? In this episode, Dr. Emily is sharing some personal reflections on fear—where it comes from, how it's evolved in her own life, and why so many of us feel like we're "scared all the time." We'll talk about: Why fear feels louder right now How our brains are wired to respond (even when there's no real danger) The difference between fear, worry, and anxiety And a simple tool I use to pause, pay attention, and stay grounded in the moment I don't think the goal is to eliminate fear. I think the goal is to understand it… So it doesn't run the show. If you've been feeling this too, you're not alone. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

    30 min

  2. MAR 23

    Are You Healthy in Your Fasting?

    Fasting is something many of us have practiced in different ways—whether for health, faith, or discipline. But the question we don't often stop to ask is… are we actually doing it in a way that's healthy? In this episode, Dr. Emily walks you through a more intentional way to look at fasting. Not just the act itself—but the heart, the purpose, and the impact it has on your body and mind. Because fasting isn't just about removing something… it's about understanding why you're doing it and how it's shaping you. What (What are you fasting from?) For many of us, fasting immediately means food. But it can also be so much more than that. You might be fasting from sugar, snacks, or processed foods. You might be stepping away from social media, distractions, or habits that take up mental space. The important part is this: You're choosing something that matters. Not something easy. Not something convenient. But something that helps you become more aware of your patterns—and creates space for something better. When (When should you fast?) There's no one-size-fits-all answer here. For some, fasting looks like a simple overnight fast. For others, it might be a 24-hour reset once or twice a week. And for many, it's tied to seasons—like Lent—or moments where you're seeking clarity, direction, or a reset. What matters most is that your timing is intentional. You're not just doing it because someone else is doing it. You're doing it because it serves a purpose in your life right now. How Much (How far should you go?) This is where I see a lot of people get tripped up. We tend to think that more is better. Longer is better. Harder is better. But that's not always true. For physical health, many of the benefits of fasting can happen within 16 to 24 hours. You don't need to push your body to extremes to see results. And when fasting becomes too long or too intense, we often see the opposite effect—overeating, burnout, or feeling worse instead of better. So the goal isn't to go as far as possible. The goal is to go as far as is helpful. Fasting is not about punishment. It's not about restriction for the sake of restriction. It's about creating space. Space for clarity. Space for discipline. Space to reconnect—with your body, your mind, and your purpose. And sometimes, the most powerful part of fasting isn't even the fast itself… It's what you learn when you sit in the discomfort instead of immediately trying to escape it. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

    26 min

  3. MAR 16

    Where Women's Health is Headed

    In this episode, Dr. Emily breaks down surprising NEW trends in women's health and why the future of women's health may depend more on lifestyle than medication. She walks through the biggest drivers behind rising heart disease risk—high blood pressure, diabetes, and obesity—and explains how modern diet and daily habits are fueling these trends. Dr. Emily also talks about the role of medications, including weight-loss drugs, and why they are tools but not the long-term solutions we need.  This episode is a call to health. It starts with a simple step you can take today. Knowing your numbers, seeing your doctor regularly, and making small changes in your daily life can have a powerful impact not only on your health, but on the generations that follow your example. In this episode, we discuss: Why heart disease rates are projected to increase The three biggest risk factors affecting women's health How diet, weight, and lifestyle influence blood pressure and diabetes The truth about weight-loss medications and long-term results Why sustainable habits matter more than quick fixes How knowing your health numbers can change your future Small changes today can shape the health of the next generation. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

    24 min

  4. MAR 9

    Today's BIG Health Risk

    Did you know that there's a specific day of the year when the risk of heart attack and stroke suddenly increases? In this episode, Dr. Emily dives into the science behind this phenomenon and explains why even a slight disruption in our sleep can affect our heart, hormones, and overall health. Our bodies operate on something called a circadian rhythm—our natural internal clock that tells us when to sleep, wake, eat, and repair. When that rhythm gets disrupted, even by just an hour, it can throw several systems off balance. Sleep isn't just rest. It's when the body performs critical repair processes. During sleep: Heart rate and breathing slow down Metabolism shifts into recovery mode The brain organizes and clears information from the day Hormones rebalance to prepare the body for the next day When sleep is disrupted, these systems don't reset properly. One of the biggest factors involved is cortisol, often called the body's stress hormone. When we are sleep-deprived or stressed, cortisol remains elevated longer than it should. This creates a cascade of effects, including: Increased blood pressure Higher stress on the cardiovascular system Disrupted blood sugar regulation Increased inflammation All of these can contribute to an increased risk of heart attack or stroke—especially when layered on top of chronic sleep deprivation. Sleep deprivation also affects behavior and decision-making. Research shows that when people are sleep deprived, they are more likely to: Crave sugary or highly processed foods Experience bigger energy crashes Make poorer food choices Eat more frequently throughout the day This combination of poor sleep, stress hormones, and unhealthy eating patterns creates a cycle that can negatively impact long-term health. Sleep plays a powerful role in regulating metabolism, hormone balance, and brain health. During sleep, the brain essentially performs a "cleanup" process—strengthening neural connections, organizing memories, and clearing out metabolic waste. It's also when the body resets insulin responses and gives the digestive system a break. Without adequate sleep, these processes become disrupted, increasing the risk for issues like: Obesity Diabetes Cardiovascular disease Chronic stress While we can't eliminate daylight saving time ourselves, we can take steps to support our bodies during these transitions. A few simple strategies include: Prioritizing consistent sleep schedules Reducing evening screen time and technology use Supporting healthy nighttime routines Managing stress levels Being mindful of food choices when tired These lifestyle habits help support your circadian rhythm and give your body the recovery time it needs. Sometimes the biggest health risks aren't obvious—they're hidden in our daily habits. Understanding how sleep impacts your body can help you make simple changes that support better health. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.

    27 min

  5. MAR 2

    Are You Too Busy to Be Healthy?

    Are you too busy to be healthy? Trule healthy in your body — mentally, emotionally, and spiritually healthy? In this episode, Dr. Emily invites you to take an honest look at your level of busyness. Not the kind that feels productive and energized… but the kind that leaves you wired at night, exhausted in the morning, and constantly rushing from one thing to the next. Dr. Emily walks through three powerful signs that you may have stepped into unhealthy busyness: • Difficulty sleeping because your body never truly relaxes • Rushing through your life without enjoying the moments you chose • A brain that never gets a break This episode isn't about adding another task to your list. It's about asking deeper questions: Am I as busy as I actually want to be? Did I feel rushed and overwhelmed today? What drains me? What fulfills me? Dr. Emily also explores the spiritual side of busyness — how constant stress and high cortisol levels leave very little space to hear, see, and recognize the small miracles happening around us. When we live in constant rush, we operate at the bare minimum of existence. And that's not the life we're meant to live. Instead, she invites you to identify your non-negotiables: Sleep. Brain breaks. Time that feels luxurious instead of frantic. Moments that feel meaningful instead of obligatory. You don't need to overhaul your life overnight. You don't need to add another commitment. You simply need space — space to reflect, space to breathe, space to choose differently. At the end of the episode, Dr. Emily shares a gentle daily reflection practice and a prayerful invitation: to align your desires with what truly nourishes your body, mind, and spirit. Because health isn't just about weight loss. It's about living in a way that feels whole. If you've been telling yourself you "don't have time" to slow down… this is the exact episode you need. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common sense health.

    26 min

  6. FEB 16

    Time to Look in the Mirror

    Get get healthy, avoiding the mirror isn't the solution. Neither is attacking yourself in it.  In this personal and honest episode, Dr. Emily invites you into a different kind of "mirror moment." Not the critical, shame-filled glance. Not the spiral of "I'm failing," "I lack willpower," or "I'll never change." But a truly healthy look at the woman staring back at you. Dr. Emily shares two powerful reasons she's been intentionally looking in the mirror lately: The realization that it's easy to pour all of our effort into fixing everyone else — calling it "selfless love" — while missing the growth inside of ourselves. The awareness that true growth requires honest self-reflection rooted in grace, not condemnation. This episode challenges you to try something uncomfortable this week: Look in the mirror and say: I am human. I am flawed. I am perfectly imperfect. I am exactly where I am supposed to be. I am in the exact body I am supposed to be in right now. And then ask: If I want to make healthy changes… what are they? Not from shame. Not from self-hatred. Not from comparison to celebrities living in an aesthetically driven world. But from a spiritually grounded belief that you were uniquely made, with unique gifts, and your value is not tied to a number on a scale or a red-carpet body. You'll hear about: Why mindset and spiritual foundation matter more than willpower How to shift from fixing everyone else to strengthening yourself Why your "legacy life" will never look like Hollywood — and that's a good thing How prayer and self-honesty create sustainable health This is not about vanity. It's not about selfishness. It's about becoming mentally, spiritually, and physically healthy enough to live the life you were created for. Slow down this week. Look in the mirror. Get real. Ask in prayer what you truly need. And remember — you are enough.   Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common sense health.

    27 min

  7. FEB 9

    The Number One Word In Healthy Relationships

    What if one simple word could change the way you show up in every relationship? In this episode, Dr. Emily unpacks a powerful yet often overlooked key to healthier relationships — and it stems from one (or two!) words. Whether you're navigating marriage, family dynamics, friendships, or your relationship with yourself, this conversation offers practical, compassionate guidance to healthy relationships in your life.  Dr. Emily shares how to make the most of what is in your control in every relationship so that you have those connections you desire most. She also recommends a few fun and approachable books that support growth without adding pressure. This episode is a gentle reminder that healthy relationships are built one mindful moment at a time. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common sense when it comes to your eating and your health.

    34 min

  8. FEB 2

    Looking for a Healthy Hobby?

    Heard about Granny Hobbies? Looking for one that fits you? Can they actually be healthy for you? Yes they can.  In this episode, we explore how choosing a healthy hobby can reduce stress, help you minimize mindless snacking or scrolling, and create something amazing in the process.  Healthy hobbies aren't about productivity or perfection. They're about presence, comfort, and learning to soothe without food. Healthy hobbies to consider for yourself: 🧵 Cross-stitching A slow, rhythmic activity that helps calm racing thoughts and keeps hands busy—especially helpful in the evenings when snacking urges tend to show up. 🧶 Crocheting The repetitive motion of crocheting can feel grounding and regulating, allowing the body to release tension while the mind focuses on something steady and predictable. 📖 Reading books Reading offers a quiet mental escape without overstimulation. A good book can settle anxious thoughts, reduce overthinking, and provide comfort during moments of emotional or stress-driven cravings. 🎨 Painting Painting allows for creative expression without pressure. It can help release emotions, slow the body, and shift focus away from food while giving your feelings a safe place to land. 🍞 Baking (with intention) When done mindfully, baking can be nurturing and creative rather than a form of emotional coping. We talk about baking with purpose—planning, enjoying the process, and sharing—without constant grazing. In this episode, you'll learn: Why healthy hobbies help regulate emotions and reduce emotional eating How to choose hobbies that support your nervous system The difference between distraction and true comfort Simple ways to replace evening snacking with calming activities When stress or cravings arise, which hobby could help you pause, breathe, and feel grounded without turning to food? This episode is an invitation to explore comfort that restores—body, mind, and spirit. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common sense when it comes to your eating and your health.

    20 min
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4.6
out of 5
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About

Welcome to The Healthy Me Reset, a podcast dedicated to women searching for spiritual, mental, and physical health in our modern world. Hosted by Family Medicine, Obesity Medicine, and certified Life & Weight Loss Coach Emily VinZant, M.D., each episode teaches you how to gain control of the unhealthy habits in your life, create space to live with passion and God's purpose for you, and balance YOU to get healthy in the process. This podcast is essential for anyone looking to go from minimizing disease (hello, meds, supplements, and challenges) to creating health. If you find yourself asking... * Why am I so exhausted all the time? * Why am I stressed out every day of my life? * How can I get healthy without being overwhelmed by adding to an already endless schedule? * Will I ever stop being bloated, swollen, hormonal, and losing my hair? (Bonus if you've said: why won't my Doctor just let me try thyroid medicine to see if it helps?) * Am I ever going to learn to quiet my brain at night so I can actually sleep? * Why are there so many health answers that don't work for me? * How can I find my path to passion and purpose in my life? * What am I missing here? ... then you won't want to miss an episode of the podcast! Join me in The Fasting Flock, my FREE fasting Facebook group, or head to www.emilyvinzantmd.com to learn more about working with me. I'm on social a bit too (but don't tell them this is my much preferred space)... Instagram: dremilyvinzant Facebook: Emily VinZant, MD

Information

  • Creator
    Emily VinZant, MD
  • Years Active
    2021 - 2026
  • Episodes
    365
  • Rating
    Clean
  • Copyright
    © 2021 - 2023 Emily VinZant, MD
  • Show Website
    The Healthy Me Reset

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