Sugar Not Included

Teresa Samson and Kristina Roberts

Sugar Not Included is a podcast for high-achieving women who are done with dieting, burnout, and pretending they’re fine. If you’re tired of surface-level wellness advice and want to feel better mentally, physically, and emotionally, this podcast goes deeper. We have honest, unfiltered conversations about burnout, mindset shifts, self-trust, women’s health, and life transitions — without the sugarcoating.

  1. Feb 7

    Season One Finale: You’re Not Broken

    In our final episode of Season One, we’re closing this chapter the same way we’ve approached everything in Sugar Not Included — with honesty, compassion, and self-trust. This episode is centered around one of the most important messages we’ve shared all season: You are not broken.You are disconnected from yourself. We talk about what disconnection can look like in everyday life — the signs that show up emotionally, mentally, and physically when we’ve drifted away from ourselves — and why so many women mistake this for failure or something being “wrong” with them. We also share practical, gentle ways to begin reconnecting with yourself, including: How to start listening to your inner voice again Small moments that rebuild self-trust Why inner growth often looks quieter than we expect We reflect on how we personally measure inner growth now — not by perfection or productivity, but by peace, awareness, and how we speak to ourselves — and share real examples from our own ongoing journeys. As we wrap up this season, we also share why we’ve decided to pause Sugar Not Included for a bit. In true alignment with the values we talk about on this show, we’re choosing to follow our own advice and give Teresa and her family the time and space they need as they move from Germany to Washington and settle into this new chapter. We don’t have a specific return date for Season Two yet, but we promise to share updates along the way. During the break, we’ll continue offering connection through bonus content, reflections, and videos over on our Patreon Page for those who would like to continue supporting the show and this mission. Finally, we want to say thank you. To every guest who trusted us with their stories.To every listener who tuned in, shared an episode, or sent a message.To our family and friends who supported us from the very beginning. Season One has exceeded anything we imagined, and we’re deeply grateful to each of you for being part of it. You are not broken.You are becoming. With so much love and gratitude,Sugar Not Included Patreon website: https://www.patreon.com/cw/SugarNotIncluded

    59 min

  2. Jan 28

    From Self-Judgment to Self-Worth: A New Way to Heal with Jessica Shepard

    We’re taught to fix our health by changing what we eat or how we move — but what about the patterns we carry within? In this episode, we unpack the emotional side of wellness and why so many people feel disconnected from their worth even when they’re “doing everything right.” Jessica, a holistic health practitioner with close to 30 years of experience, shares how healing happens when we address the unseen layers of health. Together, we talk about breaking old patterns, honoring your value, and creating a more compassionate relationship with yourself — one that supports real, lasting change. Email Jessica: jessicaruth23@gmail.com Sugar Not Included Website You can now watch this episode! YouTube Videos ⁠Here⁠ Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave ⁠Here Things We are Loving Right Now: ⁠Cute Journals⁠ to log our food and reflect each week Kristina is obsessed with these ⁠pens⁠ 😍 Some links on this page may be affiliate links

    1h 9m

  3. Jan 21

    Consistency Is Queen: The #1 Weight Loss Tip Women Actually Need

    January can feel cold, heavy, and unmotivating — and it’s also when most people abandon their New Year’s goals. In this episode, Teresa and Kristina break down the number one key to weight loss for women: consistency. They share three simple, realistic ways to stay consistent — logging your food, staying active, and checking in with yourself weekly — plus what to do when motivation is nowhere to be found. If you don’t want this to be the year you quit, this conversation is for you. More Resources Here YouTube Videos Here Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave Here Things We are Loving Right Now: Cute Journals to log our food and reflect each week Kristina is obsessed with these pens Some links on this page may be affiliate links

    33 min

  4. Jan 14

    Why Eating Less is Ruining Your Weight Loss Journey (Especially for Women)

    If eating less isn’t helping you lose weight—and you keep hitting plateaus—you’re not doing anything wrong. In this episode, Teresa and Kristina break down why calorie restriction doesn’t work for women long term, how it can actually slow progress, and why so many women feel stuck despite trying harder. They share their own personal weight loss journeys and give 5 practical tips for busy women and moms to support their bodies, boost metabolism, and get back on track without dieting harder or feeling deprived. This conversation is for women who are tired of fighting their bodies and ready for a sustainable, realistic approach to weight loss. For more resources, go to our website: Sugar Not Included Thank you so much to Dave Roberts for being our incredible editor!!! Want a top-notch editor? Reach him at: Dave@dave-roberts.com

    1h 19m

  5. Jan 7

    Why High-Performing Women Burn Out (And Why Silence Makes It Worse) with Erisa Nakano

    So many women are burned out not because they aren’t capable — but because they’ve spent years believing their worth depended on being the one who holds everything together. In this episode, we sit down with Erisa Nakano, founder of Live Restfully, who helps high-performing women recover from burnout rooted in demanding careers, caretaker roles, and deeply ingrained beliefs about responsibility and value. Erisa shares her own aha moment — the realization that things began to shift when she stopped trying to earn her worth by always being the strong one. We talk about what happens when women realize they don’t need to prove themselves anymore — especially for those who grew up as eldest daughters or took on that role early, learning to carry emotional weight in silence after being let down too many times. Erisa reflects on spending decades trying to prove her value to others, only to discover it was herself she was trying to convince she was worthy all along. During the conversation, Erisa even guides Teresa through a powerful, real-time breakthrough, offering listeners an intimate look at how belief shifts can create immediate relief and clarity. This episode is for the woman who’s tired of apologizing for choosing herself, done drowning in silence, and ready to release the idea that rest, boundaries, or support have to be earned. 🎁 Resource and Free Guide: Erisa is offering a free guide to help you begin shifting out of burnout. You can find it and more about Erisa atLIVERESTFULLY.

    1h 30m

  6. 12/31/2025

    Stop Calling Yourself Lazy: The Real Reason Weight Loss Feels Hard

    What if you’re not failing at weight loss — you’re just carrying expectations that were never meant for your life? In this episode, we talk about why moms need to remove the word failure from their vocabulary when it comes to their bodies and their health. We unpack how internalized shame, chronic energy depletion, and unrealistic societal “shoulds” keep women stuck in cycles of guilt and burnout. We also explore why self-compassion isn’t weakness — it’s a necessary skill for sustainable change — and how reframing what failure actually means can free you to move forward with clarity instead of pressure. This conversation is a reminder that your body isn’t broken — and neither are you.

    46 min

  7. 12/18/2025

    Why Your Body Remembers Everything (and Why Massage Matters) with Cieara Kapaun

    In this episode, we sit down with our amazing sister-in-law Cieara Kapaun, a certified massage therapist, for a conversation filled with insight, laughter, and a few surprises. We talk about how the body keeps the score, why it’s so important to work with the same massage therapist, and what your therapist is really thinking when you fall asleep on the table (spoiler: they love it). Cieara also shares her personal journey of starting a brand-new career after her daughter left for college, reminding us it’s never too late to listen to your calling. This episode is equal parts educational, inspiring, and fun — you’ll walk away with a new appreciation for your body and yourself. You can find out more about Cieara here: Instagram @indigobodyworks Facebook @indigobodyworks Some links on this page may be affiliate links.

    1h 18m

  8. 12/03/2025

    Healing From the Inside Out: A Conversation with Dr. Terry Lynch

    In this powerful episode of Sugar Not Included, Teresa and Kristina sit down with Dr. Terry Lynch—wellness expert, coach, and author—to explore her deeply personal journey of healing, awakening, and self-transformation. Dr. Terry shares the life-changing moment that began her healing journey: reading You Can Heal Your Life by Louise Hay (Purchase HERE). What started as a spark of curiosity grew into a complete mind-body transformation that reshaped her health, her purpose, and ultimately her entire life. Together, we dive into:💛 How old beliefs shape our physical and emotional health💛 The power of inner dialogue and self-compassion💛 How to begin healing from the inside out💛 What it means to choose yourself—without guilt💛 Terry’s work as a coach, author, and guide for women reclaiming their wholeness After our conversation, Teresa and Kristina reflect on the lessons, breakthroughs, and aha-moments they’re taking with them—and how Terry’s wisdom is shaping their own wellness journeys. This is an episode full of heart, growth, and the reminder that you are far more powerful, capable, and intuitive than you’ve ever been told. About our Guest: Author of “Stressfish Guide to EmoTrance”, Dr. Terry Lynch is a Physical Therapist, Nutritional Endocrinology Practitioner, Certified Emotional Freedom Technique (EFT) Practitioner and Trainer, certified DreamBuilder Coach and international speaker whose main goal is exploring techniques and ideas that empower herself and others towards self-healing and improved performance skills.   She is the creator of the Inner Awareness Method and owner of Healing To Wellness, LLC. She incorporates faith based healing into her practice along with Inner Awareness, EFT (Emotional Freedom Techniques), and others to provide a unique experience for her clients as they move towards healing and/or using the gifts they have been given to the fullest. www.TerryLynchCoaching.com for more information. The book Terry refers to is "You Can Heal Your Life" by Louise Hay Additional resources and items you may be interested in: Heal Your Life 3 Book Collection by Louise Hays You Can Heal Your Life Companion Book Our favorite Beautiful Pens for Your Daily Reflections Some links may be affiliate links.

    1h 32m
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5
out of 5
6 Ratings

About

Sugar Not Included is a podcast for high-achieving women who are done with dieting, burnout, and pretending they’re fine. If you’re tired of surface-level wellness advice and want to feel better mentally, physically, and emotionally, this podcast goes deeper. We have honest, unfiltered conversations about burnout, mindset shifts, self-trust, women’s health, and life transitions — without the sugarcoating.

Information

  • Creator
    Teresa Samson and Kristina Roberts
  • Years Active
    2025 - 2026
  • Episodes
    16
  • Rating
    Explicit
  • Copyright
    © Teresa Samson and Kristina Roberts
  • Show Website
    Sugar Not Included