Lifestyle School Podcast

Hope Plack
  • 5.0 (9)
  • 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. 4d ago

    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!

    44 min

  2. 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.

    52 min

  3. May 22

    Episode 72: Spring Cleaning Starts Inside Your Body

    Spring cleaning isn’t just for your house — your body has its own built-in cleanup system too. In this episode of the Lifestyle School Podcast, we’re diving into autophagy: what it is, how it works, and why it matters for metabolic health, energy, inflammation, aging, and fat loss. You’ll learn: What autophagy actually is Why modern lifestyles suppress the body’s repair systems How fasting triggers cellular cleanup The connection between insulin, metabolism, and repair What prevents autophagy from happening The role of sleep, exercise, and stress Benefits people often notice when improving metabolic health Practical ways to begin supporting autophagy naturally This episode is designed to help you better understand how your body was created to repair, recycle, and heal — and why giving your body periods of rest from constant eating can be so powerful. If you enjoyed this episode, please subscribe, leave a review, and share it with a friend. Connect with me on Instagram: @hopeplackcoaching Learn more about Lifestyle School for Weight-Loss and coaching:Hope Plack Coaching Disclaimer: This podcast is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making major health changes.

    49 min

  4. May 15

    Episode 71: Wired But Tired

    Do you feel exhausted all day… but somehow still can’t relax at night? In this episode, we’re diving into HPA axis dysfunction, chronic stress, burnout, and why so many women feel stuck in “survival mode.” We’ll talk about how stress impacts hormones, sleep, metabolism, cravings, and weight-loss resistance — and most importantly, what you can start doing to support healing and nervous system regulation naturally. In this episode, we cover: What the HPA axis is and how it works Why women are especially vulnerable to chronic stress The connection between cortisol, blood sugar, and metabolism “Wired but tired” symptoms and nervous system dysregulation How perfectionism, people pleasing, and hypervigilance impact health Practical ways to support recovery, resilience, and hormone health If you’ve been feeling burned out, overwhelmed, exhausted, or stuck, this episode will help you better understand what may be happening inside your body. Connect with me on Instagram: @hopeplackcoaching Learn more about Lifestyle School for Weight-Loss and coaching: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!

    44 min

  5. May 8

    Episode 70: Feasting & Fasting - Why Your Body Needs Both

    In this episode of the Lifestyle School Podcast, Hope Plack breaks down the relationship between feasting, fasting, insulin, and body fat — and why modern eating patterns may be keeping so many people metabolically stuck. You’ll learn: Why constant eating keeps insulin elevated How insulin impacts fat storage and fat burning Why many people struggle with metabolic flexibility The difference between feasting and overeating How fasting allows the body to access stored energy What happens physiologically during a fast The benefits of time restricted eating, intermittent fasting, and therapeutic fasting Common myths about fasting and metabolism Simple ways to begin fasting safely and sustainably This episode is designed to help you better understand how your body was designed to use both incoming food and stored energy — and how restoring that balance can improve energy, appetite regulation, and metabolic health. If you enjoyed this episode: Subscribe to the Lifestyle School Podcast Leave a review Share this episode with a friend Follow @hopeplackcoaching for more education and support Learn more about Lifestyle School for Weight-Loss and coaching through Hope Plack Coaching, LLC.

    41 min

  6. May 1

    Episode 69: What Happens When You Eat

    Episode Summary Most people choose foods based on calories or trends—but your body responds based on how food is digested and how it impacts blood sugar. In this episode, we break down how protein, fat, fiber, and carbohydrates are processed in the body—and why building your meals around protein, fat, and fiber can improve energy, reduce cravings, and support weight loss. What You’ll Learn How digestion actually works (and where it starts) How protein, fat, and fiber impact hunger and energy The difference between simple and complex carbs Why blood sugar spikes lead to crashes and cravings How to build meals that keep you full and stable Key Takeaways Blood sugar stability drives energy, hunger, and results Protein, fat, and fiber work together to keep you full Not all carbs impact your body the same Understanding your body makes food choices simpler Practical Tip Build your meals around: Protein Healthy fats Fiber (especially vegetables) Next Steps Learn more or work with me:www.hopeplackcoaching.com Connect If this helped you: Subscribe Leave a review Share with a friend Instagram: @hopeplackcoaching Disclaimer This content is for educational purposes only and is not medical advice. 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!

    40 min

  7. Apr 24

    Episode 68: Autoimmunity - What It Is, Why It’s Rising, and What You Can Do About It

    Autoimmune disease is one of the fastest-growing health issues in the United States—and most people don’t understand it until they’re living it. In this episode, we break it down simply and honestly. What autoimmunity actually is, why it’s becoming more common, how it’s diagnosed, and what you can do from a lifestyle perspective to support your body. This is not about fear. It’s about understanding—and taking your power back. Key Takeaways: Autoimmunity is not random—it’s layered and develops over time There is often a long window where the body is struggling before diagnosis Lifestyle plays a major role in reducing inflammation and supporting immune balance You don’t need to do everything—you need to start somewhere Small, consistent habits create long-term change Where to Start: If you’re feeling overwhelmed, start here: Focus on whole, minimally processed foods Prioritize sleep Walk after meals Begin reducing stress in small, manageable ways Support & Next Steps: If you’re ready to take this deeper: Join Lifestyle School for Weight-Loss Apply for personalized coaching These are designed to help you build a sustainable lifestyle that supports your metabolism, hormones, and long-term health. Share the Show: If this episode helped you, share it with a friend or leave a review.That’s how this message reaches more people who need 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! Disclaimer: This podcast is for educational and informational purposes only and is not medical advice. Always consult with your healthcare provider before making changes to your diet, lifestyle, or treatment plan.

    35 min
  8. Episode 67: Why ‘Never Again’ Backfires Every Time

    Apr 17

    Episode 67: Why ‘Never Again’ Backfires Every Time

    Episode Overview Have you ever told yourself, “I’m never eating that again”… only to find yourself right back in the same cycle? You’re not alone—and it’s not a discipline problem. In this episode, we’re breaking down why the all-or-nothing mindset around food keeps you stuck, how restriction actually increases cravings, and what to do instead if you want real control around food. This is for the person who feels out of control around certain foods, scared to keep them in the house, or stuck in the cycle of “starting over tomorrow.” What You’ll Learn Why the “never again” mindset sets you up to fail How restriction and scarcity increase cravings and obsession The role dopamine plays in feeling out of control around food The cycle of restriction → overconsumption → guilt → repeat How to use exposure techniques to reduce food anxiety and urgency The difference between foods that don’t love you back vs. foods that trigger behavior What true food freedom actually looks like (and what it’s not) Why this work is essential for long-term weight loss and maintenance Key Takeaway You don’t build control by avoiding food—you build it by changing your relationship with it. Practical Takeaway This week, choose one food you tend to avoid or feel out of control around. Instead of eliminating it: Include it in a structured meal Slow down while eating Remove urgency Repeat the exposure a few times The goal isn’t perfection—it’s neutrality. Final Thought You don’t need stricter rules. You need a relationship with food that actually works in real life. Want to Go Deeper? If you’re ready to step out of the all-or-nothing cycle and build a sustainable approach to weight loss and metabolic health, Lifestyle School for Weight-Loss is where we do that work. This is about creating a lifestyle you can actually live—not one you have to constantly restart. 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!

    44 min
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Ratings & Reviews

5
out of 5
9 Ratings

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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