Weight Loss Made Simple

Dr. Stacy Heimburger
  • 5.0 (23)
  • NUTRITION
  • UPDATED WEEKLY

Do you feel like you’re “winning” at life in so many ways, but just can’t seem to figure out the weight loss piece of the puzzle? Do you dream of shedding those extra pounds while boosting your health as well as the overall health of your family … but you just can’t seem to get everything to come together? You're not alone. Meet your host, Dr. Stacy Heimburger. She's been in your shoes, grappling with weight issues and cycling through countless fad diets. Now, as a board-certified internal medicine physician and an advanced certified weight loss coach, she's cracked the code. Dr. Stacy has successfully lost over 80 pounds by embracing just two foundational principles: mindfulness and self-care. These aren't just trendy buzzwords; they're the keys to aligning your personal, professional, and family goals. If you're ready to ditch punishing, restrictive diets, focus on a fulfilling, healthy, and long-lasting life, and shed those stubborn pounds along the way, then you’re in the right place. To learn how you can work directly with Dr. Stacy, visit www.sugarfreemd.com

  1. 1D AGO

    121. After Dark, Part 2 — Hormones, Desire, and What Actually Helps

    In Part 2 of the Sugar-Free MD After Dark series, Dr. Stacy continues the honest, no-fluff conversation about sex, desire, and hormones as women age. This episode goes beyond the hype and misinformation online and breaks down what hormones actually do, what they don’t do, and how to use them safely—especially when it comes to painful sex, low desire, perimenopause, and menopause. You’ll learn why dryness and discomfort are normal anatomical changes, how estrogen, progesterone, and testosterone each play different roles, and why “more hormones” is not better. This is educational, candid, and meant to help you feel informed, empowered, and confident having conversations with your partner and your doctor. ⚠️ Not rated G. Real anatomy, real talk. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    25 min

  2. FEB 5

    120. SFMD After Dark Part 1 - Desire, Arousal & Why You’re Totally Normal

    What if nothing is “wrong” with you… your body is just changing? In this first episode of a three-part series, Dr. Stacy dives into a topic most women were never taught about: how desire and arousal actually work as we age — and why so many women feel confused, broken, or disconnected when things change. This conversation was inspired by a recent live event for Sugar Free MD After Dark, where women asked honest, powerful questions about sex, intimacy, and what’s normal in midlife. Spoiler: a lot of what you’re experiencing is completely normal — and fixable. In Part 1, Dr. Stacy breaks down: The difference between spontaneous vs. reactive desire (and why spontaneous desire naturally fades)Why arousal doesn’t always start in your head anymore — and why that’s okayThe 5 domains that influence sexual desire (physical, mental, relational, cultural, and environmental)How stress, mental load, sleep, medications, and body changes impact libidoWhy pressure kills desire — and how desire mismatch affects relationshipsHow emotional discomfort can drive overeating and impact weight lossWhy planning intimacy doesn’t make it “fake” — it makes it possibleIf you’ve ever thought: “I love my partner, but I don’t feel like I used to”“Something must be wrong with my hormones”“Why do I never want sex anymore?”This episode will help you understand what’s really going on — without shame, hype, or oversimplified answers. 🧠 Important reminder: This episode is educational, not medical advice. Take what you learn here into informed conversations with your doctor. 👉 Coming next week in Part 2: We’ll talk anatomy, hormones, vaginal health, and answer real questions from the live event — including what actually helps and what doesn’t. 📩 Questions or thoughts after listening? Email: drstacy@sugarfreemd.com or admin@sugarfreemd.com Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    24 min

  3. JAN 29

    119. You Can Build Wealth and Enjoy Life: A Coffee Talk with Germaine Foley

    In this Coffee Talk episode, Dr. Stacy sits down with Germaine Foley, Certified Life and Money Coach, to tackle a common (and rarely talked about) struggle: making good money but still feeling behind financially. If traditional budgeting feels restrictive, overwhelming, or just not sustainable for you, this conversation will feel like a breath of fresh air ☕️ Germaine shares her signature approach to money—building wealth while still enjoying your life—and explains how she paid off over $200,000 in debt without giving up travel, fun, or the things she loved. Together, they dive into why extreme budgeting backfires for many women, how avoidance keeps us stuck, and the simple mindset shifts and habits that actually move the needle. You’ll hear: Why “just spend less” isn’t enoughHow to stop avoiding your finances without getting overwhelmedThe powerful “pause before you pay” habit that saves thousandsHow values-based spending creates both freedom and securityWhy financial security is often a top value—but the most underfundedThis episode is especially for women who are smart, capable, successful… and quietly wondering why money still feels stressful. ✨ You really can build wealth and enjoy your life at the same time. Connect with Germaine: 🎧 Podcast: Becoming the Wealthy You📚 Free Training: How to Build Wealth Without Going on a Strict Budget 👉 https://www.germainefoley.com/wealthclass📲 Instagram: https://www.instagram.com/germainefoleycoaching/🌐 Website: www.germainefoley.com Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    22 min

  4. JAN 22

    118. Why Getting Organized Feels So Hard—and the 15-Minute Fix That Changes Everything

    Feeling overwhelmed by clutter—but also overwhelmed by the idea of getting organized? You’re not alone. In this week’s Coffee Talk, I’m joined by professional organizing coach Tracy Hoth, who’s been helping people get organized for over 17 years. We talk about why most organizing attempts fail, how identity plays a huge role in clutter, and why 15 minutes might be the only habit you actually need to get started. This episode is all about simple baseline habits—no perfection, no weekend-long purges, and no buying a bunch of containers. Just practical, realistic systems that work for busy women. In this episode, we cover: Why identifying as “disorganized” keeps you stuck (and what to think instead)How to use the 15-minute rule to make organizing doableWhy sorting first reduces decision fatigueHow to avoid creating a bigger mess while declutteringThe power of assigning “homes” (and getting your family on board)Smart questions to ask so clutter stops coming back inHow organizing your space can also help organize your thoughtsIf you’ve ever said, “I’ll get organized when I have more time,” this episode is your permission slip to start small—and actually follow through. 🔗 Resources Mentioned FREE 15-Minute Declutter Challenge: 👉 http://simplysquaredaway.com/declutterTracy’s website: https://simplysquaredaway.com/The Organized Coach Podcast: https://simplysquaredaway.com/podcast/Follow Tracy on Instagram: https://instagram.com/tracyhoth👋 About Our Guest Tracy Hoth is a professional organizing coach and the host of The Organized Coach Podcast (Top 1% globally with 100K+ downloads). She helps people create simple systems to organize both their homes and businesses—without overwhelm or perfectionism. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    21 min

  5. JAN 15

    117. Your New Normal: Build Your Baseline Habits

    Ever feel like you’re either all in… or completely off the rails? If every stressful week turns into a full reset, this episode is for you. In today’s episode of Weight Loss Made Simple, Dr. Stacy Heimburger breaks down why lasting change has nothing to do with motivation or willpower—and everything to do with your baseline habits. Your baseline isn’t your perfect week. It’s what you return to when life gets busy, stressful, or messy. And spoiler: this is exactly how people stop starting over. In this episode, you’ll learn: What a baseline habit actually is (and what it is not)Why motivation fails on hard weeks—and why baselines don’tThe difference between trying harder and living alignedHow baseline habits reduce decision fatigue and shameThe 3 most powerful baselines to build: Food, Movement, MindsetHow hitting your baseline—even on rough weeks—is successThis episode will help you stop treating every slip as a failure and start building a new normal that actually sticks. Ready to go deeper? If you want help building personalized, realistic baseline habits—with support, accountability, and real-life planning—Dr. Stacy’s 6-Week Small Group Coaching is now open. This is where habits become identity—and consistency stops feeling hard. 👉 Learn more in the show notes or reach out to the team at admin@sugarfreemd.com 👉 Follow along on Instagram: @sugar_freemd You don’t need another restart. You need a baseline. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    18 min

  6. JAN 8

    116. Stop Starting Over: The Simple 2026 Goal System

    If you have ever set a goal you truly cared about... only to watch yourself slowly drift away from it, this episode is for you.  In today’s episode, Dr. Stacy breaks down why most goals fail — and it has nothing to do with motivation or discipline. The real problem? We set big goals without anchoring them to identity, we expect perfection, and we plan for an ideal life that does not actually exist. This episode walks you through a simple, repeatable goal system designed for real life — busy schedules, low-energy days, emotional weeks, and a brain that does not love change. You will learn: Why motivation is not the missing ingredient (and what actually is)How to set goals based on who you are becoming — not who you think you “should” beWhy big goals need tiny, realistic steps to actually workHow to make your goals specific, measurable, and doable The most common obstacles that derail goals (time, energy, emotions, and your brain)How to plan for obstacles using the “When X happens, I will do Y” frameworkWhy “bare minimum” plans are the secret to consistencyHow to check in, adjust, and keep going — without all-or-nothing thinkingThis is not about perfection. This is not about willpower. And it is definitely not about starting over every Monday. It is about building identity-based goals, planning for real life, and creating habits that actually stick — all the way through 2026. 🎯 Ready to stop starting over? Join Baseline Habits Kickstart 2026, where we turn these concepts into daily, doable habits with real support, coaching, and simple plans that fit your life. 👉 Learn more and join here: www.sugarfreemd.com/kickstart2026 If this episode helped you, share it with a friend who is tired of restarting — and make 2026 the year you finally follow through. Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    28 min

  7. JAN 1

    115. Identity Over Action: Why Most Goals Fail and What Actually Creates Lasting Change

    In this episode, Dr. Stacy Heimburger discusses the importance of setting intentions for the new year by focusing on identity rather than just actions. She emphasizes the need to build a foundation of identity to support habit formation and introduces the concept of a focus word as a guiding principle for personal growth. The conversation also highlights the significance of community support in achieving goals and encourages listeners to reflect on their values and desired identity for the year ahead. Key Takeaways: We often fail at habits because we skip building a foundation.Changing our identity is crucial for lasting change.Focus on who you want to become, not just what to do.A focus word can help guide decisions and actions.There is no deadline for making positive changes.Community support can enhance personal growth efforts.Visualizing your future self can clarify your goals.Small, incremental changes can lead to significant growth.Your focus word acts as a filter for opportunities.You don't have to navigate this journey alone.Join Kickstart 2026!  www.sugarfreemd.com/kickstart2026 Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    15 min

  8. 12/25/2025

    114. Enjoy Christmas Without Overeating

    Merry Christmas, friend! 🎄 Today’s episode is your calm, grounded reminder that the holidays do not have to be a food free-for-all. If you’ve ever walked into a Christmas gathering and immediately scanned the dessert table before you even said hello… same. You're human, you're normal, and you’re culturally trained to think “food = fun.” But it doesn’t have to run the show anymore. In this episode, we’re breaking the holiday food spell and learning how to enjoy Christmas without overeating, numbing out, or abandoning yourself in the name of “festive fun.” You’ll learn: ✨ Why holiday culture wires us to overeat ✨ How to gently separate “holiday joy” from “holiday food” ✨ The 3 non-food pleasures your brain tends to ignore Emotional pleasure (connection)Sensory pleasure (lights, coziness, music)Memory-making pleasure✨ The difference between savoring and numbing ✨ Tiny examples of holiday presence you can use today ✨ How to enjoy the food you love — without making it the main event This is your invitation to make Christmas feel good in your body, not just festive on your plate. Presence is the real luxury. Food is optional. Mentioned in this episode: ⭐ Download the free Habit Tracker so your habits actually stick → www.sugarfreemd.com/habits Free 2-Pound Plan Call! Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

    12 min
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About

Do you feel like you’re “winning” at life in so many ways, but just can’t seem to figure out the weight loss piece of the puzzle? Do you dream of shedding those extra pounds while boosting your health as well as the overall health of your family … but you just can’t seem to get everything to come together? You're not alone. Meet your host, Dr. Stacy Heimburger. She's been in your shoes, grappling with weight issues and cycling through countless fad diets. Now, as a board-certified internal medicine physician and an advanced certified weight loss coach, she's cracked the code. Dr. Stacy has successfully lost over 80 pounds by embracing just two foundational principles: mindfulness and self-care. These aren't just trendy buzzwords; they're the keys to aligning your personal, professional, and family goals. If you're ready to ditch punishing, restrictive diets, focus on a fulfilling, healthy, and long-lasting life, and shed those stubborn pounds along the way, then you’re in the right place. To learn how you can work directly with Dr. Stacy, visit www.sugarfreemd.com

Information

  • Creator
    Dr. Stacy Heimburger
  • Years Active
    2023 - 2026
  • Episodes
    122
  • Rating
    Clean
  • Copyright
    © 2026 Stacy Heimburger
  • Show Website
    Weight Loss Made Simple