Lifestyle School Podcast

Hope Plack
  • 5.0 (10)
  • 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. 18h ago

    Episode 80: Why Metabolic Health Comes Before Weight Loss

    If you've been told that weight loss is simply a matter of eating less and moving more, but you've found yourself constantly hungry, exhausted, and stuck in a cycle of losing and regaining weight, this episode is for you. In this episode, we're taking a step back to look at the real foundation of sustainable weight loss: metabolic health. Before we focus on calories, macros, or the number on the scale, we need to understand how your metabolism influences hunger, energy, fat storage, and your body's ability to burn stored fat. You'll learn what metabolic health actually is, how your doctor can measure it with routine lab work, why only a small percentage of Americans are considered metabolically healthy, and how insulin resistance and blood sugar dysregulation make weight loss much more difficult than it needs to be. We'll also discuss why I don't start my clients with calorie counting, how the body adapts to calorie restriction, and why improving metabolic health through real food, fasting, strength training, sleep, and stress management makes weight loss more sustainable. If you've ever felt like you're fighting your own body, this episode will help you understand why—and more importantly, how to start working with your body instead of against it. In This Episode We Cover: What metabolic health is and why it matters How metabolic health is measured using common lab tests The surprising percentage of Americans who are metabolically healthy The role of insulin in fat storage and fat burning Why blood sugar regulation is essential for successful weight loss How hunger hormones influence cravings and appetite Why calorie counting often falls short The difference between dieting and improving metabolic health The seven pillars of metabolic health taught inside Lifestyle School Remember: The goal isn't simply to lose weight. The goal is to build a healthier metabolism. When your metabolism becomes healthier, weight loss often becomes the natural result—not the constant battle. 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!

  2. Jul 10

    Episode 79: Build a Life That Supports Your Goals

    Show Notes Episode 79: Build a Life That Supports Your Goals Most people think they have a willpower problem when it comes to losing weight and improving their health. But what if the real problem isn't a lack of discipline—it's a lack of alignment? In this episode, we're exploring why lasting transformation requires more than setting goals. It requires intentionally building a life where your habits, relationships, environment, schedule, mindset, and daily routines all support the future you're trying to create. When every area of your life is pulling in the same direction, healthy choices become less about fighting yourself and more about living in alignment with the person you're becoming. We'll talk about the eight key areas of alignment—identity, thoughts, relationships, environment, systems, calendar, money, and recovery—and how even small adjustments in these areas can create powerful momentum over time. You'll also learn why relying on willpower alone almost always falls short, how to reduce the friction that's making healthy habits harder than they need to be, and how to conduct your own "alignment audit" to identify the one area that could have the biggest impact on your health journey. If you've ever felt like you know exactly what to do but can't seem to stay consistent, this episode will give you a completely different way to think about lasting change. In this episode, you'll learn: Why goals alone aren't enough to create lasting transformation. The difference between willpower and alignment. The eight areas of life that influence your health more than motivation. How to identify the hidden friction that's working against your goals. Practical ways to build systems that make healthy choices easier. How to perform an alignment audit and take the next right step toward becoming the person you want to be. Remember: lasting health isn't built by trying harder—it's built by creating a life where the healthy choice becomes the natural choice. 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!

  3. Jul 3

    Episode 78: Why Inflammation Matters

    In this episode of the Lifestyle School Podcast, we're diving into a very important topic in health: inflammation. While inflammation is often blamed for everything from weight gain to chronic disease, the truth is that inflammation itself is not the enemy. Inflammation is a normal and necessary part of the body's healing process. The problem occurs when inflammation becomes chronic and never fully turns off. In this episode, I explain what inflammation is, how it starts, and why it has become so common in modern life. We explore the connection between inflammation and insulin resistance, excess body fat, blood sugar dysregulation, chronic stress, poor sleep, gut health, and nutrition. You'll learn why inflammation is often at the root of conditions like obesity, type 2 diabetes, heart disease, autoimmune disease, chronic pain, and more. Most importantly, we'll discuss how the foundational habits we focus on inside Lifestyle School—including fasting, whole-food nutrition, movement, sleep, and stress management—help lower inflammation and create an environment where the body can heal. If you've ever wondered why your body feels like it's working against you or why lasting health can feel so difficult to achieve, this episode will help connect the dots. Resources Mentioned: Lifestyle School for Weight-Loss Free Fasting Starter Guide If you enjoyed this episode, please subscribe, leave a review, and share it with a friend who could benefit from learning how to address inflammation at its root. 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!

  4. Jun 26

    Episode 77: The Gap Between Knowing and Doing

    Have you ever found yourself saying, “I know exactly what I need to do. I just can’t get myself to do it”? If so, this episode is for you. Most people don’t struggle because they lack information. They struggle because there is a gap between knowing and doing. We know we should eat better, move more, get more sleep, and manage our stress, yet we often find ourselves falling back into the same habits and patterns. In this episode, we explore why lasting change is about more than willpower and motivation. We discuss how our brains rely on autopilot to conserve energy, why that autopilot can keep us stuck in unhealthy habits, and how awareness is the first step toward creating meaningful change. We also dive into the connection between our thoughts, feelings, and behaviors, uncovering the hidden drivers behind stress eating, emotional eating, and other self-sabotaging patterns. Most importantly, we talk about how to replace these automatic responses with healthier coping strategies that support long-term success. If you've ever wondered why knowing what to do isn't enough, this conversation will help you better understand yourself and give you practical tools to start closing the gap between intention and action. In this episode, you'll learn: Why autopilot is both helpful and harmful when it comes to lifestyle change• How awareness creates the opportunity for change• The difference between judgment and curiosity when examining your habits• How thoughts and emotions influence your behaviors• Why food is often a coping mechanism rather than the real problem• Practical ways to create healthier responses to stress, overwhelm, loneliness, and exhaustion• How to begin closing the gap between knowing what to do and actually doing it Resources & Links: Join Lifestyle School for Weight-Loss: https://www.hopeplackcoaching.com Follow me on Instagram: https://www.instagram.com/hopeplackcoaching Listen, subscribe, and share this episode with someone who has ever thought, “I know what I need to do—I just can’t seem to do 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!

  5. Jun 19

    Episode 76: Keto, Feasting & Fasting

    In today’s episode, we’re talking about the ketogenic diet, insulin resistance and why I personally prefer a modified keto approach paired with feasting and fasting instead of strict calorie or macro tracking. I explain what a traditional ketogenic diet is, how ketosis works and why lowering insulin can be incredibly helpful for people struggling with blood sugar instability, cravings, weight loss resistance, PCOS and metabolic dysfunction. We also discuss common signs of insulin resistance, including difficulty losing weight, skin tags, abdominal weight gain and abnormal lab markers that are often overlooked for years before diabetes develops. I also share why I don’t believe most people can sustainably track calories and macros forever and why I prefer a more flexible approach centered around real whole foods, healthy fats, moderate protein and fiber-rich vegetables. We finish the episode by talking about metabolic flexibility, seasons of eating and why the best diet is ultimately the one you can adhere to and the one that truly supports your health long-term. Connect with Hope Plack Instagram: @hopeplackcoachingWebsite: Hope Plack Coaching 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!

  6. Jun 12

    Episode 75: Let's Talk About Peptides

    Peptides have exploded in popularity in the weight-loss and wellness world — but what are they, how do they work, and how much do we actually know about their long-term safety? In today’s episode, we move beyond the GLP-1 conversation and explore the broader peptide industry, including fat-loss peptides, growth hormone peptides, recovery peptides and the growing world of “biohacking” and optimization culture. We discuss: What peptides are Why many are injectable The different types being marketed today FDA-approved peptides vs “research chemicals” Regulation and safety concerns The lack of long-term human data Why there is still no true shortcut around foundational metabolic health This episode is not anti-peptide — it’s a balanced conversation about science, marketing, risk and the modern desire for quick fixes in health and weight-loss. Resources & Ways to Work With Me   Lifestyle School for Weight-Loss Personalized Coaching   Visit:www.hopeplackcoaching.com Connect With Me Instagram: @hopeplackcoaching If this episode helped you, please share it with a friend, leave a review, and subscribe to the podcast so you never miss an episode. 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! Disclaimer: This podcast is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any medication, peptide or supplement protocol.

  7. Jun 5

    Episode 74: Fasting - Nature's GLP-1?

    What Weight Loss Drugs, Osteoporosis, and the Minnesota Starvation Study Teach Us GLP-1 medications like Ozempic, Wegovy, and Zepbound have changed the conversation around weight loss—but are they creating something new, or are they amplifying systems your body already has? In today’s episode, we explore how fasting naturally activates many of the same pathways people seek from GLP-1 medications, including reduced hunger, improved insulin sensitivity, and increased fat burning. We also break down the recent study involving nearly 147,000 patients that found an increased osteoporosis risk among GLP-1 users and use it as a springboard to discuss what actually causes osteoporosis, why muscle and bone are deeply connected, and why weight loss alone should never be the goal. Finally, we dive into the Minnesota Starvation Study and explain the critical difference between chronic calorie restriction and therapeutic fasting. Key Takeaway The goal is not simply to become lighter. The goal is to become healthier, stronger, more metabolically flexible, and capable of maintaining that health long term. Fasting isn’t magic—it’s biology. And when paired with proper nutrition, resistance training, sleep, and stress management, it can become a powerful tool for improving metabolic health while preserving the muscle and bone that keep us strong for life. Resources & Ways to Work With Me   Lifestyle School for Weight-Loss Personalized Coaching   Visit:www.hopeplackcoaching.com Connect With Me Instagram: @hopeplackcoaching If this episode helped you, please share it with a friend, leave a review, and subscribe to the podcast so you never miss an episode. 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!

  8. May 29

    Episode 73: Why It’s So Hard to Lose Weight and Keep It Off

    Have you ever felt like your body is fighting against you when you try to lose weight? You start motivated. The scale moves at first. Then suddenly your progress slows, hunger increases, cravings intensify, and maintaining the weight loss feels nearly impossible. In this episode, we dive deep into the science behind why weight loss is so difficult to sustain and why this is about far more than “willpower.” We cover: Why the body adapts to dieting How calorie restriction slows metabolism Hunger hormones like ghrelin and leptin The psychological and metabolic lessons from the Minnesota Starvation Experiment The difference between chronic calorie restriction and fasting How insulin impacts fat storage and fat burning What “body set weight” is and what controls it Why many people regain lost weight Practical ways to improve metabolic health and lower your defended weight range over time This episode is designed to help you stop blaming yourself and start understanding the biology behind fat loss, hunger, metabolism, and long-term weight maintenance. If you’ve struggled with losing weight and keeping it off, this episode will help you understand why—and more importantly, what to do differently moving forward. Connect with me on Instagram: @hopeplackcoaching Learn more about Lifestyle School for Weight-Loss and personalized coaching at:www.hopeplackcoaching.com 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! Disclaimer: This podcast is intended for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making changes to your diet, exercise, fasting routine, supplements, or medications.

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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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