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PODCAST

Half Size Me

Heather A. Robertson

A weekly weight loss podcast. Half Size Me helps you achieve weight loss and maintenance in a sustainable way… that works best for you!

health & fitness nutrition

All Episodes

36:45

Managing Your Mindset After Setbacks | HSM 694

Half Size Me ·

2025/05/26

In episode 694 of the Half Size Me™ Show, Heather talks with Lili about how her journey with weight loss has evolved through different stages of her life, including her recent experience with gastric bypass surgery and the mindset shifts she’s made along the way. They also chat about: -- how she’s working on her binge eating -- the impact of perfectionism and how it fuels anxiety around food tracking -- finding a framework to support consistency and progress -- and more! Want even more support

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34:27

Working With—Not Against—Your Brain in a Weight Loss...

Half Size Me ·

2025/05/12

In episode 692 of the Half Size Me™ Show, Heather talks with Diya about finding consistency in her weight maintenance journey after years of navigating binge eating and burnout. They also chat about:– using monthly calorie and weight averages to better understand her maintenance range – making food swaps and adding more volume to meals for better satisfaction – navigating ADHD and learning how to stay focused on long-term goals – and more! Want even more support? Get my exclusive GLP-1 Journey

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52:16

How Megan Lost 100 Pounds and Gained Confidence and...

Half Size Me ·

2025/04/28

In episode 690 of The Half Size Me™ Show, Heather talks with Megan, who lost 100 pounds in 2018–2019 and shares how her journey has evolved into helping others navigate their own. They also chat about:-- why developing food freedom—not restriction—was crucial to Megan’s weight maintenance -- how coaching others helped her grow through her own struggles -- the importance of stepping back, regulating emotions, and trusting the long game -- and more! Want even more support? Get my exclusive GLP-1

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33:32

What to Do When You Are Not Losing Weight | HSM 688

Half Size Me ·

2025/04/14

In episode 688 of The Half Size Me™ Show, Heather talks about what to do when you are not losing weight. She shares helpful information about: -- how to get out of a weight-loss plateau -- what to do if you feel stuck in your weight loss -- and more! Support Half Size Me Show’s mission and help us stay free of third-party ads! As a subscriber to Half Size Me Podcast Premium, you will get: --Access to the entire 650+ episode archive --Access weekly episodes a day EARLY --Access to EXCLUSIVE,

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1:27:18

Real Talk on Fat Loss, Medication, and Long-Term...

Half Size Me ·

2025/03/31

In episode 686 of the Half Size Me™ Show, Heather talks with author and body recomposition expert Lyle McDonald about his new book, The GLP-1 Solution: A Complete Program to Maximize Your Weight and Fat Loss Results. They also chat about:-- why sufficient protein intake is critical during weight loss to preserve muscle-- how obesity impacts appetite regulation and fullness signals -- what we know—and don’t know—about long-term GLP-1 medication use -- and more! Click here to purchase The GLP-1

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26:53

Managing Social Pressures Around Food, Alcohol, and...

Half Size Me ·

2025/03/17

In episode 684 of The Half Size Me™ Show, Heather talks with Alison about navigating social situations while maintaining weight loss. They discuss strategies for staying in control at restaurants, dinners with friends, and managing alcohol and treats. They also chat about:-- The mental challenges of tracking food and deciding when (or if) to step back -- Planning ahead to make intentional food choices instead of reacting in the moment -- And more! Want even more support? Get my exclusive

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21:03

Weight-Loss Medications, Part 2: The Emotional Side |...

Half Size Me ·

2025/03/03

This episode available on YouTube here: https://youtu.be/Z9PuPPmKWxQIn episode 682 of The Half Size Me™ Show, Heather dives into the emotional side of using GLP-1 medications for weight loss and how to navigate the process realistically. She also talks about: -- the benefits of GLP-1 medication and habit change -- the emotional challenges of losing the connection to food in social and personal moments -- how social media often creates misleading expectations about these medications and what

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21:58

Weight-Loss Medications, Part 1: The GLP-1 Journey |...

Half Size Me ·

2025/02/17

In episode 680 of the Half Size Me Show, Heather shares the first episode in her series on weight-loss medications. She dives into GLP-1 medications and how to navigate weight loss while using them effectively. She breaks down common misconceptions and offers practical strategies for long-term success. She also talks about:--why there’s no easy way to lose weight—whether it’s surgery, medication, or dieting, mindset shifts are key --how to eat small, frequent meals and adjust your approach to

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32:55

Building a Sustainable Plan for Weight Loss and...

Half Size Me ·

2025/02/03

In episode 678 of The Half Size Me™ Show, Heather talks with guest Heather about the challenges of weight loss and muscle retention after menopause. They also chat about:-- The importance of protein intake for muscle retention -- How small calorie adjustments can make a difference -- Using simple tracking tools to create a sustainable plan -- And more! Support Half Size Me Show’s mission and help us stay free of third-party ads! As a subscriber to Half Size Me Podcast Premium, you will

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33:35

Healthy Habits for Parents: Strategies for Baking,...

Half Size Me ·

2025/01/20

In episode 676 of The Half Size Me™ Show, Heather talks with Meghan about the common challenges parents face, like being around kids' snacks and treats all day and finding ways to set healthy boundaries with food. They also chat about -- strategies to enjoy baking and special food moments with kids while sticking to personal goals -- teaching kids responsibility by involving them in cleanup and portioning -- using a paper-and-pencil journal to track impulsive eating habits and improve

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38:24

From Yo-Yo Dieting to Consistency: Building Habits...

Half Size Me ·

2025/01/06

In episode 674 of The Half Size Me™ Show, Heather talks with Jennifer about navigating weight loss while balancing home life, work, and parenting. They also chat about: -- overcoming guilt and building self-compassion during challenging moments -- simplifying meal planning with freezer-friendly options and grocery lists -- finding her own "why" to guide her weight-loss journey, rather than relying on external pressures -- and more! Support Half Size Me Show’s mission and help us stay free of

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31:15

Breaking the Cycle: Gaining Consistency and...

Half Size Me ·

2024/12/23

In episode 672 of The Half Size Me™ Show, Heather talks with Sarah about breaking the cycle of gaining and losing weight while learning how to show up for herself and prioritize her needs. They also chat about: -- using a paper-and-pencil journal to build self-trust and consistency -- navigating holiday events when food options are uncertain -- letting go of perfectionism and embracing progress over “all-or-nothing” thinking -- and more! Support Half Size Me Show’s mission and help us stay

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1:00:26

Jackie’s Coaching Series, Episode 1 | HSM 670

Half Size Me ·

2024/12/09

In episode 670 of The Half Size Me™ Show, Heather kicks off her free coaching series with Jackie! Heather and Jackie discuss Jackie's goals, including building sustainable habits, shedding weight, and taking time to prioritize herself. They also chat about: -- how Jackie is using a paper-and-pencil journal to stop binge eating and track her progress -- creating boundaries and carving out time for herself -- making simple food swaps to fit within her calorie goals while enjoying her meals -- and

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41:36

Setting Boundaries and Embracing Progress Over...

Half Size Me ·

2024/11/25

In episode 668 of The Half Size Me™ Show, Heather and Bonnie discuss how she transformed her life slowly and steadily after years of weight struggles and insecurity. They also chat about:-- overcoming imposter syndrome and finding confidence in her journey -- creating sustainable habits for meals and fitness -- deciding whether to focus on losing the last 20 pounds or embracing maintenance -- and more! Support Half Size Me Show’s mission and help us stay free of third-party ads! As a

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45:47

Slow and Steady Wins: Erin’s Journey to Sustainable...

Half Size Me ·

2024/11/11

In episode 666 of The Half Size Me™ Show, Heather talks with Erin about her journey to slow and sustainable weight loss, focusing on the idea that taking it slow can often lead to better, more lasting results. They also chat about: --learning to stop reacting to setbacks and embracing consistency --finding freedom from scarcity around food by planning indulgences and defusing food-related drama in her head --creating boundaries with friends and herself to reduce overindulgence and align with her

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49:47

Kate’s Story: Small Steps to Freedom from Binge...

Half Size Me ·

2024/10/28

In episode 664 of The Half Size Me™ Show, Heather talks with Kate about maintaining her weight after years of working through binge eating and obsessive thoughts about her body. They also chat about:-- overcoming the binge-restrict cycle by practicing self-compassion and making small habit changes -- learning to recognize and manage lower-brain thoughts and urges around food -- finding support in community accountability to maintain progress and reset quickly after setbacks -- and

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54:43

Balancing Menopause, Food, and Fitness: Insights from...

Half Size Me ·

2024/10/14

In episode 662 of The Half Size Me™ Show, Heather talks Donna about her journey from relying solely on physical activity to becoming more mindful of her eating habits, especially as she navigated menopause. They also chat about: -- how adjusting her diet and tracking food helped her regain control over her health after years of focusing mainly on exercise -- the importance of staying consistent with tracking and making small adjustments to find what works for her body -- the role of HRT in

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50:18

From Extremes to Balance: Megan’s Path to Sustainable...

Half Size Me ·

2024/09/30

In episode 660 of The Half Size Me™ Show, Heather talks with Megan about her journey from extreme dieting and intuitive eating to finding a more balanced and sustainable approach to her health. They also chat about:-- how Megan navigated through various dieting extremes to finally discover what worked for her -- her struggles with body image and overcoming the negative self-talk that held her back -- ways to set realistic goals and make incremental changes to build lasting habits -- and

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53:50

Finding Balance After Weight Loss: Lori’s 5 Years of...

Half Size Me ·

2024/09/16

In episode 658 of the Half Size Me Show, Heather talks with Lori about her journey of maintaining a 55-pound weight loss for over five years and what she’s still learning. They also chat about: -- how Lori redefined her relationship with food and learned to enjoy treats while staying within her weight range -- the importance of separating facts from feelings when it comes to body image and weight maintenance -- how planning for holidays, events, and everyday meals became easier with time and

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41:56

Shifting Focus: Tackling Binge Eating Before Weight...

Half Size Me ·

2024/09/09

In episode 657 of The Half Size Me™ Show, Heather talks with Marie about focusing on binge eating rather than weight loss, plus they chat about how to create a slight deficit how to make a plan for unexpected treats at work and more! Episode 657 is only available to Half Size Me Podcast Premium subscribers. As a subscriber to Half Size Me Podcast Premium, you will also get: Access to the entire 600+ episode archive Access weekly episodes a day EARLY Access to EXCLUSIVE,

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