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Published by Lainey Younkin, MS, RD | Registered Dietitian
The go-to podcast for moms trying to lose weight by changing habits instead of doing restrictive diets! Do you dread seeing yourself in photos? Is getting dressed for date night a struggle because nothing fits? Are you tired of not feeling like yourself since having babies? Do you struggle with consistency and want to lose weight in a sustainable way that fits your busy lifestyle but still lets you enjoy your favorite foods? Are you sick eating healthy and working out just to see the same number on the scale over and over? If any of these sound like you, you’re in the right place. Welcome to Sustainable Weight Loss for Moms! This podcast is all about simple, sustainable weight loss strategies that actually fit into your life—because let’s be honest, if it’s not realistic, it’s not happening. We teach science-based weight loss with a real-life approach that will help you transform your mindset, metabolism, and movement through simple habit changes, so you not only lose weight but also keep it off. Not only that, you’ll have more energy, feel better in your skin again, and have an improved relationship with food and your body. Hey, I’m Lainey— weight loss dietitian and mom of four boys. After having my third and fourth babies, I desperately desired to lose the belly fat and fit back in my clothes but had no interest in restrictive diets (plus I knew they didn’t work after working with hundreds of women to help them lose weight). I finally cracked the code by shifting my mindset to focusing on what to add, not what to take away. No tracking, no starving, no all-or-nothing thinking—just smart habits, efficient workouts, and a mindset shift that changed everything. Now, I help moms like you do the same. Grab your coffee (because let’s be real, we need it), and let’s chat about how to burn fat, get strong, and feel confident again—without giving up chocolate or counting every calorie. Sustainable weight loss starts here! *Disclaimer: The information on this podcast is educational only. While I’m a dietitian, I’m not your personal dietitian (unless you’re my client). Therefore, always consult with your healthcare provider before making changes to your nutrition or exercise.
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FREE TRAINING on 9/22: Thinking About a GLP-1 But Not Quite Sure? 4 Changes To Make First. Click here to register: https://laineyyounkin.kartra.com/page/cu7460 Can't lose weight even though you're eating healthy and working out? Thinking about a GLP-1 but not quite sure? In this episode, I’m breaking down the two pieces of the puzzle that are standing between you and sustainable weight loss, why what worked before isn't working now, and what you need to focus on for this stage of life for lasting results. I’m getting open and transparent about how much weight you can actually lose on your own - based on the science - and when you may need to consider medication. In this episode you'll hear: The two areas you need to focus on for lasting weight loss — and how both change as you age Why losing muscle after 30 is quietly slowing your metabolism (and what to do about it) What decades of weight loss research actually show about how much weight people can lose and maintain long term Why a slight calorie deficit beats a dramatic one every single time The honest conversation I have with clients when the scale stops moving — and what the real options are When a GLP-1 medication makes sense If you've been doing "all the right things" and still can't figure out why the weight won't budge, this episode gives you the framework to finally understand what's going on — and what to do about it. Links: Free Live Training 9/22: Thinking About a GLP-1 But Not Quite Sure? 4 Changes To Make First. Click here to register: https://laineyyounkin.kartra.com/page/cu7460 If you can’t make it live, I’ll send out the replay to those who registered. Questions? DM me on Instagram: https://www.instagram.com/weight.loss.dietitian Learn more about The Sustainable Weight Loss Method: https://laineyyounkin.kartra.com/page/KEc451
15 lbs down in 9 months. No diets. No GLP-1 medication. Just simple changes that add up over time. Today’s episode is an interview with a special guest - a good friend of mine, Priscilla Cheung, who lost 15 lbs in 9 months by implementing things she’s learned from this very podcast. In this episode, Priscilla shares her honest story of how she went from someone who swore she was "not a runner" to completing a half marathon, and how that journey unexpectedly led to losing 15 lbs — without dieting or giving up her life. In this episode you'll hear: How not hyper-fixating on weight loss actually helped her lose weight How she got new habits to stick by focusing on one habit at a time The simple online calculator she used to understand her calorie needs for the first time ever How she reduced the barriers to working out so she actually did it consistently The mindset shift around the scale that finally stopped driving her crazy If you've been feeling like you've "tried everything" and nothing sticks, this episode is for you. Priscilla is proof that slow, sustainable, and enjoyable wins every time. Links Mentioned: Online Calorie Calculator: https://tdeecalculator.net/ Connect with Priscilla: Instagram: https://www.instagram.com/runswithpriscilla Website: https://www.priscillachungphd.com Ready to fast track your own results (but in a sustainable way)? If this episode resonated with you and you're ready to get support on your own sustainable weight loss journey, click below to join the WAITLIST for the next round of The Sustainable Weight Loss Method starting in September: https://laineyyounkin.kartra.com/page/xEV459 Questions? DM me on Instagram: https://www.instagram.com/weight.loss.dietitian
Weight loss is all about calories in & calories out, right? Or is it? In today's episode, I dive in to the common advice to just "eat less," "cut carbs," or "count calories" to lose weight. This is what women are told - even by their doctors. Yet, weight loss is still so challenging, why? Today you'll learn: How eat less makes sense on paper but not in real life How weight loss is about calories but also about hormones and metabolism What to focus on to lose weight sustainably If this episode is resonating with you ,and you're ready to get support on your sustainable weight loss journey, I invite you to join the waitlist for the next round of The Sustainable Weight Loss Method. Doors open in September. DM me WAITLIST on Instagram to take advantage of juicy bonuses for the waitlist only: https://www.instagram.com/weight.loss.dietitian Learn more about the program here: https://laineyyounkin.kartra.com/page/KEc451
Sick of your weight being in maintenance mode all summer? Ready to focus a little more on your nutrition to get the scale moving down instead of staying stuck? That’s what I’m going to help you with in August. I’m running my next 30-day jumpstart for 5 women who: Have been gaining or maintaining weight this summer and want to lose 3-5 lbs before September Are still thinking about / considering a GLP-1 but want to give it an actual try one more time on their own with an expert's guidance Can commit to making small tweaks to meals Don't want to count calories but are willing to read nutrition labels for protein and fiber Here’s what we’ll do together: You’ll watch 4 short videos on protein & proper portions to help build a plate for fat loss without calorie counting You’ll take pictures of your meals every day & I’ll give you feedback every Monday Unlimited 1:1 chat support with me M-F every week of August 2 group coaching calls Group chat If you’re ready to get an expert’s eyes on your meals to get the scale unstuck, DM me AUGUST on Instagram: https://www.instagram.com/weight.loss.dietitian Or send me an email: lainey@laineyyounkin.com
In this short episode, I explain my secret weapon for not gaining weight on vacation - despite eating more chips and drinking a lot more alcohol. Sure, I may come back 1-2 lbs higher, but it comes right back down. I share how in this episode. These are the same tips I give to my 1:1 clients, and today I'm sharing them with you. Tune in to learn how to: Set realistic goals and expectations for weight loss and vacation Enjoy more caloric foods and drinks without gaining 5 lbs in a week Come back weighing the same - or less Have you downloaded my FREE guide to losing your next 5 lbs by changing your habits instead of counting calories? Grab it here: https://laineyyounkin.kartra.com/page/w1J427
One of the main reasons moms can’t lose weight even though they’re eating healthy and working out is hidden calories. Eating your kids’ leftovers, drinking your calories… These don’t seem like that many calories in the moment, but they add up and may be the reason the scale is stuck. What if losing weight this summer wasn't about eating less, but simply becoming more aware? In this episode, we're wrapping up the Slight Calorie Deficit Summer series with 10 sneaky calorie traps that could be keeping you out of a calorie deficit. If you've ever thought, "I'm doing everything right... why isn't this working?" this episode is for you. Instead of slashing 500 calories a day or starting another restrictive diet, I'm showing you how small, realistic changes can add up to a sustainable calorie deficit—without giving up your favorite foods. These aren't diet hacks. They're everyday habits I see over and over again with my clients that quietly add hundreds of calories throughout the week. The best part? Most of them have nothing to do with eating less and everything to do with becoming more intentional. Ready? Let's dive in! Here's what you'll learn: Why aiming for a slight calorie deficit is far more sustainable than trying to cut 500 calories every day The biggest mistake busy moms make after the kids go to bed—and how to stop it Why taking bites of your kids' leftovers could be adding hundreds of calories each week How poor sleep increases hunger hormones and makes weight loss harder Why eating straight from the bag almost always leads to overeating How slowing down helps you naturally eat less Simple ways to identify whether you're eating because you're hungry—or simply because the food is there Easy habit shifts that can save 50–100 calories at a time without feeling deprived Why small changes repeated consistently beat drastic diets every single time Resources and Links Mentioned Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends): https://podcasts.apple.com/us/podcast/26-slight-calorie-deficit-summer-part-1-fix-your-weekends/id1833517867?i=1000771921835 Listen to Part 2 of the Slight Calorie Deficit Summer series (Vacations): https://podcasts.apple.com/us/podcast/27-slight-calorie-deficit-summer-part-2-enjoy-vacation/id1833517867?i=1000773205112 Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz If you're ready to fast track your weight loss by getting a roadmap & accountability built for this phase of your life, I’d love to support you! Grab my guide: 5 LBS DOWN & COUNTING: Your guide to losing your next 5-10 lbs as a busy mom - https://laineyyounkin.kartra.com/page/VCe408 Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451 Connect with me on Instagram: https://www.instagram.com/weight.loss.dietitian
Worried your vacation is going to undo all your weight loss progress? Do you find yourself saying, “I’ll just start over when I get home?” Wondering how to enjoy the lobster rolls, margaritas, beach trips, and family vacations without gaining 5 pounds every time? In this episode, we're diving into Part 2 of the Slight Calorie Deficit Summer series: vacations, travel, and holidays. If summer always feels like one long string of vacations, cookouts, beach weekends, and schedule disruptions that stall your weight loss, this episode is for you. I'm sharing exactly how to enjoy your summer without obsessing over every bite, while still making progress toward your weight loss goals. The truth is, you don't need to be perfect on vacation. But if you're traveling frequently or spending most weekends away, you'll need a simple plan that helps you stay consistent without feeling restricted. You'll learn how to navigate vacations using the same sustainable habits that work at home, so you can come back feeling in control instead of frustrated, bloated, and convinced you have to start over again. What you'll learn in this episode: Why vacation planning starts long before you pack your suitcase How staying active can help offset some of those extra vacation calories The simple breakfast strategy that is your secret weapon for vacation success How to use the 80/20 rule when you're eating out more often The balanced plate strategy that works whether you're at home or on vacation What alcohol does to fat loss and why vacation drinks add up faster than you think Creative ways to reduce alcohol without feeling deprived Why getting back on track immediately matters more than what happened on vacation How to plan for the week after your trip so one week of indulgent eating doesn’t turn into two A bonus tool that may help support appetite control while traveling The biggest takeaway? You don't need to choose between enjoying your vacation and losing weight. You can absolutely enjoy fish tacos and beach drinks. The key is avoiding the all-or-nothing mindset that says one indulgent meal means the rest of the trip is ruined. A slight calorie deficit over the summer isn't created by perfection. It's created by staying active, prioritizing protein, balancing most of your meals, and getting right back to your normal habits when the vacation is over. Resources and Links Mentioned Listen to Part 1 of the Slight Calorie Deficit Summer series (Weekends) Get 10% off Calocurb with code: LAINEY10 - https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz If you're tired of starting over every Monday and want help building habits that actually fit your busy life, I'd love to support you. Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451 Connect with me on Instagram: https://www.instagram.com/weight.loss.dietitian
Welcome to Slight Calorie Deficit Summer! Welcome to part 1 of our 3-part series: Slight Calorie Deficit Summer. In this episode, we're kicking off the series by tackling one of the biggest weight loss roadblocks for busy moms: weekends. It’s been a common theme among my clients lately that they can stick to a routine Monday through Friday, but then the weekends throw them off. Between kids’ sports, running errands, birthday parties, and date nights, the calories creep in and the scale stays stuck. But don’t worry. You’ve got time to turn this around and enjoy your summer weekends while still losing weight. In this episode, you'll learn how to stop winging your weekends, create a simple plan that actually works in real life, and use the 80/20 approach to enjoy summer while still moving toward your weight loss goals. Here's the truth: summer comes every year. If you want sustainable weight loss, you've got to learn how to navigate the season without starting over every September. Ready? Let's dive in. What You'll Learn in This Episode: Why your weekend habits matter more than you think The surprising math behind why the scale gets stuck How just two high-calorie weekend days can erase your weekly calorie deficit Why planning your weekend starts on Monday—not Friday How to use the 80/20 approach during summer events and vacations Simple food swaps that save calories without feeling restrictive Why "saving up" calories for later backfires The breakfast and lunch habits that help prevent weekend overeating How to enjoy ice cream, cocktails, and restaurant meals while still making progress The key question to ask yourself before every summer weekend A supplement and a guide that may help you make more progress Resources and Links Mentioned Get 10% off Calocurb with code: LAINEY10 here: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz Grab my best-selling guide - 5 lbs Down & Counting: Sustainable Habits for Weight Loss That Lasts here: https://laineyyounkin.kartra.com/page/VCe408 If you grab either, send me a DM on Instagram and let me know! https://www.instagram.com/weight.loss.dietitian
Have you worked to change your nutrition and exercise habits, but the scale is stuck? Are you curious about GLP-1 medications but have hesitations? Are you overwhelmed by the supplements and peptides marketed to help you naturally boost GLP-1, burn fat, and lose weight? Then this episode is for you. Here’s the thing: A lot of supplements on the market today claim to naturally boost GLP-1, but most of them don’t have any science behind them. That’s not the case with Calocurb. In this episode, I sit down with Sarah Kennedy, founder and CEO of Calocurb, to talk about one of the most fascinating weight loss tools I've come across in years. Sarah shares the incredible story behind Calocurb—a natural supplement developed from a New Zealand hop extract that helps stimulate your body's own appetite-suppressing hormones, including GLP-1, CCK, and PYY. We dive into the science of hunger, cravings, appetite regulation, and food noise. Most importantly, we talk about how Calocurb differs from GLP-1 medications, who it may be a good fit for, and why it may be particularly helpful for women who want another option in their weight loss toolbox. We’re covering: How my client lost 15 lbs last year taking Calocurb How scientists discovered a plant extract that boosts GLP-1 naturally - enough to make a difference in hunger, cravings, and caloric intake What Calocurb is and how it works Ways you can use Calocurb alongside a GLP-1 medication, instead of a GLP-1, or after you’ve come off of a GLP-1 How Calocurb can help reduce cravings, portions, hunger, and late-night snacking How Calocurb differs from GLP-1 medications How Calocurb may help women during PMS and the luteal phase Why Calocurb may be especially helpful when coming off a GLP-1 medication How to use Calocurb for sustainable weight loss without feeling deprived One of My Favorite Takeaways: Sarah explains that weight loss isn't simply about "eating less and moving more." Our bodies are wired to protect us from perceived famine, which is why hunger increases when we chronically restrict calories. Instead of fighting biology, tools like Calocurb may help support the body's natural appetite-regulation systems and make healthy habits easier to maintain. Resources & Links Mentioned Get 10% off Calocurb with code: LAINEY10 through this link: https://www.calocurb.com?sca_ref=11152678.k1cLaN1Mfz Calocurb Website: https://calocurb.com Calocurb Research & Clinical Studies: https://calocurb.com/pages/science Food Noise Information & Questionnaires: https://ro.co/weight-loss/raid-fn/ https://www.nature.com/articles/s41387-025-00382-x/tables/2 https://pubmed.ncbi.nlm.nih.gov/39828656/ https://www.sciencedirect.com/science/article/abs/pii/S0195666325004921 Download my FREE guide - 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427 Work With Me Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451 Instagram: https://www.instagram.com/weight.loss.dietitian
She almost didn’t join… and now she’s down 13 pounds—while eating out and traveling. After gaining weight back, M debated going on a GLP-1… but she didn’t qualify for one. That’s when she reached back out to me and joined our 8-week program. Now she’s down 13 pounds in 8 weeks and almost 20 pounds this year - while eating out and traveling. She didn’t give up restaurants, cancel trips, or wait for the “perfect time” to start. So what did she do? I break it down in this episode. I’m walking you through exactly what helped one of my clients see real results—without calorie counting, without perfection, and without putting her life on hold. We’re talking about the simple habits she focused on, how she navigated eating out and traveling without spiraling, and the mindset shifts that kept her going (even when the scale wasn’t moving). Because here’s the truth: weight loss doesn’t happen when life is perfect—it happens when your habits fit into your real life. Here’s what you’ll learn: How M lost 13 pounds while still eating out and traveling Why weight loss is NOT linear (and how to stop letting the scale mess with your head) The real reason her results finally clicked this time around How a simple breakfast shift led to big results Why taking pictures of your food can be more powerful than counting calories How consistency (not perfection) led to 13 pounds down The mindset shift that helped her stay on track—even after vacation and “off” weeks Why small changes + busy mom life = real, lasting results Next Steps: DM me MAY on Instagram to join our next round - https://www.instagram.com/weight.loss.dietitian Download my FREE Guide for a visual of the 5 habits to focus on for sustainable weight loss: https://laineyyounkin.kartra.com/page/w1J427
Ever lost weight only to gain it back, plus some? Found yourself in a cycle of restricting and bingeing? Or been stuck in all-or-nothing thinking around food? If any of these sound familiar, then today’s episode is going to resonate with you. I’m joined by my friend and colleague, Lisa Valente, fellow registered dietitian and boy mom. Lisa lost 30 lbs without dieting, and in this episode she’s sharing how. Even though Lisa isn’t one of my clients, her journey mirrors so much of what I teach inside my program—breaking free from restriction, healing your relationship with food, and finding a way of eating that actually lasts. We’re talking about how dieting started for her (spoiler: it began with a prom dress 👀), the cycle of restriction and overeating that followed her into adulthood, and what finally helped her lose weight in a sustainable, realistic way. If you’ve ever felt like you’re either “on” or “off” a diet… this episode is going to feel like a deep exhale. Ready? Let’s go. What you’ll learn in this episode: The relatable moment that started a restrict-binge cycle Why losing weight the “quick” way always backfires The sneaky mindset that keeps you stuck in the lose-gain-repeat cycle What actually changed for Lisa after years of dieting on and off How to shift out of all-or-nothing thinking with food Why “I’ve done it before, I can do it again” keeps you stuck What sustainable weight loss really looks like behind the scenes Why your past dieting experience might be the thing holding you back Resources and Links Mentioned: Download the FREE GUIDE: 5 Habits for Sustainable Weight Loss for Busy Working Moms Lisa’s EatingWell Article: “I Lost 30 Pounds Without Dieting—Here’s What Actually Helped Me.” Follow Lisa on Instagram: https://www.instagram.com/lisadvalente/ Blog Post: “The Best Fat-Burning Peptides” Next Steps: If this episode hit home for you, I’d LOVE to hear your biggest takeaway. Leave a review and/or DM me on Instagram and tell me what stood out. And if you’re sitting there thinking, “Okay, this is me. I’m done with dieting, but I don’t know what to do instead…” — I’ve got you. This is exactly what we work on inside my program. DM me “LEARN MORE” on Instagram: https://www.instagram.com/weight.loss.dietitian
Is the scale stuck even though you’ve been trying to eat healthy and workout? Do you feel like you can’t break out of the same 2-4 lb range no matter what you do? In this episode, I’m breaking down two things you might be missing (even when you feel like you’re doing all the things). Most moms who come to me are doing a lot right—eating balanced meals, getting workouts in, trying to stay consistent—but they’re missing two key things that actually make the difference between spinning your wheels… and finally seeing results. In this short and straight-to-the-point episode, I’m walking you through exactly what those two things are—and why they matter so much in this stage of your life. What worked in your 20s won't work anymore And just “eating healthy” isn't enough if fat loss is your goal. Ready? Let’s dive in. What you’ll learn in this episode: Why “eating healthy” doesn’t automatically mean you’re in a calorie deficit How your metabolism changes after 30 (and what to do about it) What a realistic weight loss plan should actually look like for your lifestyle The sneaky ways to create a calorie deficit without tracking or dieting Why accountability can be the thing that finally gets the scale moving How having expert eyes on your habits can fast-track your results The REAL reason consistency feels so hard (and how to fix it) Our next round of 8 weeks of accountability with food & workouts starts next week. DM me APRIL on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian Want to learn more about the 5 Habits for Sustainable Weight Loss for Busy Moms? Grab my FREE guide here: https://laineyyounkin.kartra.com/page/w1J427
Feel like a failure because you lost weight but then gained it back? In this episode, we’re talking about the truth no one in the weight loss space wants to say out loud: weight regain is NORMAL. Yes, even if you lost weight in a healthy and sustainable way. In this short but powerful episode, I’m breaking down the reasons people regain weight (even if you lost weight in a healthy way), what’s actually happening in your body, and why this does not mean you’ve failed. If you’ve ever felt guilt, shame, or embarrassment after gaining weight back… this episode is your permission slip to drop that—and get back on track the right way. I also dive into: Why extreme weight loss always backfires What makes sustainable weight loss different The real reason the scale creeps up (hint: it’s not always about your discipline or willpower) Why stopping self-monitoring is a surefire way to see the scale creep up How to handle weight regain without spiraling into self-sabotage Why support and accountability are non-negotiables for long-term success The mindset shift you need to treat this as a lifelong journey (not a quick fix) Here’s the truth: your body fights to get back to its previous set point, so maintaining weight loss is a lifelong journey. This episode will help you understand what to focus on and how to get support so you don’t have to go at it alone. Resources and Links Mentioned Want support getting back on track (without starting from scratch)? DM me “coaching” on Instagram to chat about options for working together inside our Sustainable Weight Loss Method program. Instagram: https://www.instagram.com/weight.loss.dietitian Spots are open for: 1:1 Coaching Group Coaching Program (next round starting in April) Connecting with me and next steps If this episode hit home for you, I want to hear from you 💛 Send me a DM, tell me what resonated, or just say hi. And if you’re in that place where things have crept up a bit? Don’t wait. Don’t ignore it. Let’s get you back on track—together.
Ready for a habit refresh? Want to get strong and lean before summer? The best thing you can do is start now. In this episode, I’m sharing exactly what I’d focus on over the next 8–12 weeks if I wanted to feel strong, lean, and confident by summer — without dieting. March and April are the perfect time to gain momentum & get consistent with your habits before the busyness of summer rolls around. In this episode, I talk about: The real reason you’re not seeing results (even though you’re trying) Why accountability is the missing piece for most busy moms How to stop the all-or-nothing spiral Why sustainable weight loss takes time — so you need to start now What it actually looks like to enter summer feeling confident instead of panicked I also share real client results from women in different life stages — postpartum, engaged in their 20s, and mid-50s — to show you this works no matter where you are. This isn’t about a crash plan before summer. It’s about building habits now so that by May and June… they’re automatic. More confidence. More energy. More brain space. Less food guilt. You ready? Let’s go. If you’re looking for accountability over the next 8 weeks, join me inside Strong & Lean By Spring. We’re focusing on simple, high-impact habits with: 2 strength workouts per week Protein + portion guidance Weekly feedback from me 1:1 messenger support Group coaching calls & group chat I have 3 spots left. DM me “March” on Instagram: https://www.instagram.com/weight.loss.dietitian Download my FREE habits guide: 5 Habits for Sustainable Weight Loss for Busy Moms https://laineyyounkin.kartra.com/page/w1J427
Doing all the “right” things… but the number hasn’t moved? Obsessing over your BMI or a weight you haven’t seen since your 20s? Ready to quit because it’s been 30 days and nothing’s changed? Let’s talk about it. In this episode, we’re breaking up with the scale as your ONLY measure of progress. After having the same conversation with multiple clients this week, I knew we needed a reset. The scale does not measure fat — it measures everything in your body. And if you’re only using that one number to decide whether you’re succeeding or failing, you’re going to feel defeated. Today, I’m walking you through: Why BMI doesn’t tell the full story How to define your healthiest weight Why the first 30 days are about collecting data What to measure besides the scale Why slow weight loss is actually a good thing This isn’t a crash diet. It’s the long game. And the long game works — if you stay in it. Resources & Next Steps Subscribe to the podcast + leave a review 💕 Download my FREE guide: 5 Habits for Sustainable Weight Loss for Busy Moms: https://laineyyounkin.kartra.com/page/w1J427 DM me your biggest takeaway: https://www.instagram.com/weight.loss.dietitian Learn more about the Sustainable Weight Loss Method Program: https://laineyyounkin.kartra.com/page/KEc451
Wondering if you should go on a GLP-1 for weight loss? Feel like you’ve tried everything—clean eating, consistent workouts, maybe even a dietitian or a diet plan—and still the scale won’t budge? Does it seem like everyone around you is on a GLP-1, and now you're questioning if it’s time for you to do the same, even though something deep down says, “I think I can do this on my own if I just had the right support.” Let’s clear the confusion. In this episode, I dive into the truth about GLP-1s (e.g. Ozempic, Zepbound, Wegovy)—and whether or not they’re right for you (ultimately the decision should be made with you & your doctor). I’m sharing: The honest truth about what GLP-1s can and can’t do What has to be in place if you want lasting results (GLP-1 or not) Real talk about why most people regain weight after stopping these meds Why strength training and protein matter more than ever What it actually means when the scale plateaus after losing 5-10% of your weight How one client lost 10 lbs without medication How to decide when it’s time to bring GLP-1s into the picture What no one is talking about when it comes to weight loss biology and willpower Plus, I’m breaking down the 4 key points you need to know before going on a GLP-1—and why your habits are still the foundation no matter which path you take. Resources and Links Mentioned I’m doing a FREE TRAINING on January 29th on why eating healthy and working out isn’t working. DM me “training” on Instagram: https://www.instagram.com/weight.loss.dietitian Already on a GLP-1 and want support? DM me “GLP-1” to get details about my new February group: https://www.instagram.com/weight.loss.dietitian Download my FREE guide - 5 Habits to Lose 5+ lbs as a Busy Mom: https://laineyyounkin.kartra.com/page/w1J427
Did you see the new upside-down food pyramid and think, “Wait… what?” Are you wondering what these new guidelines actually mean for weight loss, health, and your daily meals as a busy mom? Are you fustrated by the mixed messages around carbs, protein, & fats? In this episode, I’m breaking down the new 2026–2030 Dietary Guidelines—what I think about them and what they really mean for weight loss and general health. You’ll learn what I like, what I don’t like, and how to interpret them through the lens of sustainable weight loss. 🎧Tune in for a mix of blunt commentary, practical advice, and a big reminder that what you do most of the time matters more than what you do every once in a while. What You’ll Learn: Why the old food pyramid got scrapped—and what replaced it What stood out to me right away Why carbs aren’t the enemy—and how to include them in your diet and still lose weight The truth about blood sugar, metabolism, and how to build balanced meals The pros and cons of full-fat vs. non-fat dairy for weight loss What the Blue Zones can teach us about living longer and eating better How to use MyPlate—even if the USDA is over it Resources + Links Mentioned: The next round of The Sustainable Weight Loss method kicks off the first week of February. This is our 3-month program designed to help you lose fat, build muscle, and create healthy eating habits that last for life so the weight stays off long-term too. If you’re looking for a simple + sustainable approach to weight loss with built-in accountability, DM me “method” on Instagram to learn more: https://www.instagram.com/weight.loss.dietitian Relevant links: Watch my 5-minute breakdown of the Dietary Guidelines on Instagram: https://www.instagram.com/p/DTQvG7aAexd/ Learn more about the 2026–2030 Dietary Guidelines: https://www.dietaryguidelines.gov
Tired of making a resolution to lose weight—only to feel off-track by February? In this episode, we’re ditching the diet mindset and focusing on micro habits—tiny, doable shifts that help you naturally create a slight calorie deficit (and actually stick with it this year). I’m sharing my favorite small-but-mighty habits that fuel your metabolism, keep you full, and help you lose weight without counting calories, cutting carbs, or overhauling your life. If you’re a busy mom looking for a sustainable way to feel better in your body this year—this is the episode for you. What You’ll Learn: Why New Year’s weight loss goals usually fail (and what to do instead) How to turn your “big goal” into micro habits that get results The difference between motivation vs. systems—and why systems always win Examples of micro habits that help you eat better, move more, and feel lighter A step-by-step plan for choosing your micro habits for the next 3 months Resources + Links Mentioned: DM me “January” on Instagram to join the Sustainable Weight Loss 30-Day Jumpstart (open through Jan 12th): https://www.instagram.com/weight.loss.dietitian 🎧 Related episodes: Episode 1: The Mindset Shifts You Need For Lasting Weight Loss Episode 2: How “Eat Less, Move More” Slows Your Metabolism (and What to Do Instead) Episode 3: Why You're Working Out But Not Losing Weight Next Steps: Subscribe to the podcast + leave a review 💕 Download the FREE guide: 5 Habits for Sustainable Weight Loss for Busy Moms Connect on Instagram: https://www.instagram.com/weight.loss.dietitian DM me “JANUARY” to join our 30-Day Jumpstart in January
Feel like your calendar’s overflowing with holiday parties, sugary treats, and zero time to focus on you? Wondering if it’s even possible to stay on track with your health and weight loss goals right now? In today’s episode, I’m giving you my exact plan to enjoy the holidays without gaining 5+ lbs. I’m sharing exactly what I’m doing this week with three parties back-to-back—and what I’m coaching my clients to do too. Because the truth is, you don’t have to restrict or miss out to stay consistent during the holidays. It’s all about small shifts that add up in a big way. Whether you want to maintain your weight or even lose a little, this episode is your holiday survival guide—with zero dieting involved. Just real-life strategies for real-life moms. You ready? Let’s go! What you’ll learn: What NOT to do during the holidays (and why it always backfires) The sneaky mindset that’s keeping you stuck in the all-or-nothing trap How to actually eat at parties without spiraling into guilt or deprivation My party plate strategy to stay on track while still enjoying treats Why “saving calories” doesn’t work—and what to do instead The overlooked habits that matter most right now (hint: sleep and stress) The truth about alcohol, movement, and how to create a calorie deficit without restriction How to get honest about your goals for the next 3 weeks and actually follow through 🎉 Ready to kick off 2026 on the right path? I invite you to join me for the Sustainable Weight Loss 30-Day Jumpstart starting January 5th. DM me “January” on Instagram to learn more - https://www.instagram.com/weight.loss.dietitian
Calorie counting works, but it’s not sustainable for most moms. You want to be able to go out to eat like a normal person without thinking about the macro breakdown in everything on the menu. But is it possible to lose weight without counting calories? In this episode, I’m sharing exactly how to create a calorie deficit for weight loss—without counting calories. I’m giving you the top six strategies I use with my clients (and myself) to create a calorie deficit without counting, tracking, or obsessing over every bite. If you’ve ever felt like your only options were calorie-counting or giving up altogether, this one’s for you. I’m also spilling the tea on my insane Black Friday offer—which is better than I’ve ever done before AND includes something I’ve never done before... a custom meal plan. You ready? Let’s go! What you’ll learn: The truth about calorie counting and why it’s not the only way to lose weight The 6 simple strategies I teach my clients to create a calorie deficit without counting anything Why front-loading your breakfast can change your entire day (and stop the 4 p.m. pantry raid) How sleep and stress are secretly driving your hunger and cravings The role of strength training and non-exercise movement (NEAT) in weight loss What to do if you want to give it one last go before considering a GLP-1 Everything you need to know about my Sustainable Weight Loss 30-Day Jumpstart Program + exclusive Black Friday bonuses 📩 DM me “BLACK FRIDAY” on Instagram to get first dibs when the doors open on Monday 11/17. Doors open to the public on 11/24 so if you're listening after 11/17, you can still DM me ‘BLACK FRIDAY’ & I’ll let you know if we have any spots left. There are only 10 spots!
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