The Healthy, Real Food®️ Podcast with Erin Hart, BSN, RN

Erin Hart, BSN, RN
  • 5.0 (2)
  • Nutrition
  • Updated Weekly

Are you struggling with your relationship with food and want to lose weight for the last time this year in a healthy and sustainable way?Erin Hart is a Registered Nurse Health Coach that lost 125 lbs with a sugar and flour-free lifestyle. In this podcast she will teach you the "Success Path to Sustainable Weight Loss" so you can get off the dieting rollercoaster for good!Join us each Monday at 7 PM Mountain Time for new episodes of the Monday Mindset.To join the FREE Healthy, Real Food®️ Challenge or sign up for a free 1:1 coaching call... visit www.healthyrealfood.com.

  1. 1d ago

    Why Diet Soda Will Prevent Your Weight Loss Success & 5 Habits to Guarantee Results

    Why Diet Soda Can Sabotage Weight Loss (and the 5 Habits for Sustainable Results) | Healthy Real Food Podcast Ep. 257 In episode 257 of the Healthy Real Food podcast, the host explains why diet soda and artificial sweeteners can interfere with sustainable weight loss even though they contain zero calories, citing World Health Organization guidance and research linking non-sugar sweeteners to increased cravings, altered fullness signaling, insulin response, gut microbiome changes, higher fasting insulin, and long-term increases in visceral fat and BMI. She emphasizes a mindset shift from deprivation to abundance and argues that certain foods may require boundaries similar to unhealthy relationships. She outlines the five foundational NutriHabit™ habits—eating real food (free from sugar and flour), weighing food without snacking, writing food down the night before, eating what you wrote, and daily accountability—sharing client stories and her own 100+ pound weight loss maintenance to illustrate how structure, planning, and support make success feel inevitable. 00:00 Deprivation to Abundance 02:48 Diet Soda Question 03:49 Program Strategy Overview 07:18 Science Against Sweeteners 10:47 Diet Soda Not Neutral 12:54 Winning the Day Framework 14:21 Habit One Real Food 17:25 Habits Two to Four Planning 19:32 Habit Five Accountability 21:31 Client Cautionary Tale 23:28 Resistance and Boundaries 25:54 Detox Success Stories 31:35 Three Es and Consistency 33:24 Weekly Challenge and Offer 34:29 Final Invitation Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  2. Aug 24

    Back to Routine, Back to Results: The 2 Week Reset Every Woman Over 40 Needs

    Back to Routine, Back to Results: The 2-Week Reset for Women Over 40 (Episode 256) In episode 256 of the Healthy Real Food podcast, Erin (a registered nurse and health coach) explains why routine changes—like back-to-school, new jobs, health shifts, or moving into or out of a maintenance break—make women over 40 especially vulnerable to falling off their weight-loss plan. She argues that weight loss becomes “inevitable” through execution, habits, and routines rather than willpower, noting that motivation and confidence follow action. Erin describes how transitions increase decision-making and “limbic friction,” making consistency harder when automation disappears. Her key solution is a simple two-week reset: anticipate the transition and spend two weeks laser-focused on basics like sticking to a meal plan, writing food down the night before, eating what you wrote, planning ahead, and staying connected to support. She emphasizes progress over perfection, habit stacking, and resilience through hard seasons. 00:00 Weight Loss Made Inevitable 01:20 Back to School Reset 05:04 Mindset Strategy Execution 06:26 Why Routines Beat Willpower 08:38 Transitions Derail Progress 11:39 Two Week Basics Plan 14:10 Habit Stacking Automation 15:47 Grace Support Faith 17:19 Rule of Thirds Resilience 18:14 Next Steps and Sendoff Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  3. Aug 17

    Is Your Weight Loss Plan Making You LESS Healthy?!

    Is Your Weight Loss Plan Making You Less Healthy? (Women 40+) In episode 255 of the Healthy Real Food podcast, a registered nurse with 18 years of hospital experience explains why “just eating less” can be the wrong weight loss strategy for women over 40 and may cost muscle, bone density, metabolism, and future quality of life. She reframes the goal from weight loss to fat loss and body composition, emphasizing balanced macronutrients, adequate protein, and a sustainable, moderate calorie reduction (about 10–30%) rather than aggressive cuts that increase muscle loss. She discusses planned maintenance breaks every 6–12 weeks to support metabolism and reduce burnout, highlights the importance of preserving muscle to improve blood sugar control and support brain health, and warns that GLP-1 appetite suppression without structure can increase risk of muscle and bone loss. She outlines key health pillars (sleep, nutrition, fitness, social/emotional) and recommends adding resistance training once nutrition is consistent. 00:00 Is Dieting Hurting You 03:07 Mindset Versus Strategy 06:06 My Dieting Wake Up Call 08:31 Fat Loss Not Weight Loss 11:05 Why Cutting Too Hard Backfires 14:26 Maintenance Breaks That Work 17:11 Skinny Fat And Muscle Loss 19:44 GLP 1 And Protecting Muscle 22:48 Healthy Plan And Training Basics 25:45 Reframe And Next Steps Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  4. Aug 10

    6 Ways to Strengthen Your Mind for Weight Loss Success

    6 Mental Tools for Weight Loss Success (Women 40+) | Healthy Real Food Podcast Ep. 254 In episode 254 of the Healthy Real Food podcast, the host speaks to women over 40 who struggle to stick to meal plans and shares six mindset tools that helped her lose over 100 pounds and keep it off for five years. She explains her background of dieting cycles, binge eating, and prediabetes risk, and teaches a success framework of mindset, strategy, and execution, emphasizing that psychology drives most results. The six tools are creating a clear vision, identifying a deep “why” through a seven-levels-deep exercise, choosing thoughts on purpose by reframing negative thinking, building daily mindset practices like journaling and gratitude, getting support and accountability through community and coaching, and training yourself to act—using the five-second rule to take immediate action and interrupt cravings. She ends by inviting listeners to book a free weight loss strategy session. 00:00 Diet Plan Struggle 01:34 Welcome and Summer Update 02:58 Month Theme Mindset First 04:17 Her Rock Bottom Story 06:00 Success Framework Explained 09:21 Tool 1 Clear Vision 12:14 Tool 2 Find Your Why 16:02 Tool 3 Reframe Thoughts 20:25 Tool 4 Daily Mindset Habits 23:13 Tool 5 Support and Accountability 27:55 Tool 6 Act Immediately 33:57 Recap and Next Steps Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  5. Aug 3

    Overcome emotional eating with the nervous system reset

    Understanding Your Nervous System for Lasting Weight Loss In episode 253 of Monday Mindset, we explore how understanding your nervous system can help you break free from emotional eating, manage stress, and achieve sustainable weight loss. Learn about Polyvagal Theory, developed by Dr. Steven Porges, and how it explains the connection between your nervous system and behaviors around food. Discover how to recognize different states of your nervous system (ventral vagal, sympathetic, and dorsal vagal) and their impact on your weight loss journey. This episode is packed with insights and practical steps to help you feel calm, confident, and in control. Don't miss part two next week where we'll dive into techniques for shifting out of stress and into a state conducive to weight loss. 00:00 Introduction: The Struggle with Food and Weight Loss 00:20 Understanding the Nervous System's Role 02:38 Polyvagal Theory Explained 03:25 Recognizing Nervous System States 09:55 Mapping Your Nervous System 11:38 Creating a Safe State for Weight Loss 12:41 Conclusion and Next Steps If you are a woman that feels out of control around food and wants to lose weight for the last time, I can help you. Sign up for a free weight loss strategy session to learn how to overcome emotional eating today! Go to www.healthyrealfood.com/consult to learn more and claim your free seat before the spots are filled! Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  6. Jul 27

    If You're Too Busy for Your Health, You're Too Busy: How to Reprioritize Your Life for Weight Loss Success

    Self-Care Isn’t Selfish: The 4 Ds to Protect Your Time & Lose Weight for Good (Ep. 252) Erin Hart explains that there’s never a perfect time to start a health journey, especially for busy women over 40 juggling family, work, and community responsibilities, and argues that prioritizing self-care is not selfish because it helps you show up whole and healthy for others. Drawing from her own 2020 starting point at 284 pounds as an ICU nurse and mom of three, she teaches the “four Ds” to protect time and energy for weight loss success: delete, delay, delegate, and disappoint. She also shares a “rule of thirds” support system model—one-way support from a coach/mentor, mutual peer support, and pouring into others—plus a five-minute exercise to sort commitments into non-negotiables, optional wants, and a not-to-do list. She invites listeners to book a free strategy session at healthyrealfood.com. 00:00 Start Today Not Someday 02:40 Why You Feel Too Busy 05:28 Self Care Isn’t Selfish 07:51 The Four Ds Framework 08:27 Delete and Delay 09:37 Delegate and Disappoint 11:30 Rule of Thirds Support 13:32 Your Five Minute Reset 15:29 Simple Plan and Next Steps 16:21 Final Encouragement and Goodbye Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  7. Jul 13

    8 Common Pitfalls in Weight Loss for Women Over 40

    In this episode, I'm sharing a teaching I recorded a while back for a course I created, because I still see these same eight pitfalls trip up women in the weight loss phase today. If you've ever found yourself overeating, self sabotaging, or regaining weight you already worked so hard to lose, this one is for you. I walk through the eight pitfalls I see most often as a health coach, the ones that quietly derail progress even when you're trying really hard, so you can start to see them coming before they take you out. In this episode: We talk about excuses, exceptions, and ego, and why those three things keep so many women from getting all the way to their goal. We talk about perfectionism and the all-or-nothing mindset, and why one off plan bite doesn't have to turn into the whole plate of dessert. We talk about the trap of comparison, and why the only person worth measuring yourself against is who you were six months ago. We get into emotional eating and why the inner work matters as much as the meal plan itself. We talk about NEAT, the sneaky way your body slows you down without you noticing, and why movement outside the gym matters more than people think. We talk about relying on willpower instead of building a plan that removes the guesswork. We talk about following the wrong meal plan, and why the right plan is simply the one you can stick to. And we close with the pitfall of people pleasing, and why your own self care has to come first. Resources mentioned: Grab my free 30 Sugar and Flour Free Meal Ideas at www.healthyrealfood.com/freemealideas James Clear's failure pre-mortem exercise, mentioned near the end of the episode Ready for support putting this into practice? Book your free strategy session at www.healthyrealfood.com/consult and let's build a plan that actually works for your life. Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

  8. Jul 6

    From Size 22 to Size 6: Mary McCoy's 110-Pound Transformation Story

    Lose Weight for the Last Time: Mary McCoy on 110-Pound Weight Loss, Maintenance & Peace with Food (Ep. 250) In episode 250 of the Healthy Real Food podcast, Erin interviews NutriHabit mentor Mary McCoy, a breast cancer survivor who lost 110 pounds with a real food lifestyle and has maintained it for over a year. Mary shares why she started in October 2023 without waiting for a “perfect” date, how giving up sugar and flour quickly improved how she felt, and the non-scale victories that came with losing over 100 pounds. She discusses emotional eating rooted in trauma and self-soothing, and the tools that helped her change—journaling, therapy, pausing to identify emotions, and reframing self-talk from “trying” to “doing.” Mary explains her abstinence approach, shifting from diet mentality to identity, building exercise gradually, using accountability, and practicing maintenance breaks to learn how to add food back. Erin closes by inviting listeners to healthyrealfood.com for a free strategy session. 00:00 Lose Weight For Good 02:15 Meet Mary McCoy 03:15 Cancer To Thriving 06:05 Real Food Basics 08:07 Non Scale Victories 10:08 Roots Of Weight Gain 13:12 Tools For Emotions 16:01 Identity And Self Talk 18:59 Maintenance Mindset 25:18 Exercise Progression 28:59 Starter Tips And Accountability 31:40 Maintenance Breaks And Photos 38:57 Community And Closing Ready to lose weight for the last time? Ready to Stop Starting Over? If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk. Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain. Click here to book your free strategy session with me now: www.healthyrealfood.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together.

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About

Are you struggling with your relationship with food and want to lose weight for the last time this year in a healthy and sustainable way?Erin Hart is a Registered Nurse Health Coach that lost 125 lbs with a sugar and flour-free lifestyle. In this podcast she will teach you the "Success Path to Sustainable Weight Loss" so you can get off the dieting rollercoaster for good!Join us each Monday at 7 PM Mountain Time for new episodes of the Monday Mindset.To join the FREE Healthy, Real Food®️ Challenge or sign up for a free 1:1 coaching call... visit www.healthyrealfood.com.

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