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PODCAST

Say Grace with Perfect Fit Nutrition

Constance Shelby

Losing weight while juggling 100 other things in your life can feel overwhelming and impossible. While weight loss is totally worth it once you get there, the in-between can feel kind of blurry. Lasting weight loss happens for those who will accept that life isn’t going to look perfect, but still try their best anyway. In this weekly show, Constance Shelby, a mom, wife, registered dietitian, and weight loss expert brings real-life talk about the things that hinder and help your weight loss

health & fitness nutrition

All Episodes

42:06

Is your snack habit ruining your weight loss?

Say Grace with Perfect Fit Nutrition ·

2025/07/15

Do you feel like your snack habits are affecting your weight loss efforts each day?We know snacking can help boost metabolism and tide us over between meals, but how do you know if you are snacking TOO much? I used to be an over-snacker and today I want to share with you all my tricks for how to reel it in, snack appropriately, and make sure your eating habits are solid. On this episode we are diving into: How to know if you are snacking too much Reasons why you may be snacking too much The

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58:52

Breastfeeding, Motherhood and Weight Loss with PFN...

Say Grace with Perfect Fit Nutrition ·

2025/07/01

On today’s episode I am joined by PFN+ member Lacy Pace and former PFN team member and my sister, Candace Smith to talk about weight loss-- specifically while breastfeeding and all that comes with a new baby.When the weight doesn't fall off after having your baby, it can feel very frustrating and overwhelming. It is so important to know that you are not alone! Lacy and Candace get honest about the highs and lows of breastfeeding, their personal challenges with weight gain during pregnancy, trying

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27:02

Eating Mexican and losing weight

Say Grace with Perfect Fit Nutrition ·

2025/06/24

Feel like you have to skip Mexican if you are trying to lose weight?This is NOT true, and it is also not a realistic approach to weight loss (because you are gonna find yourself back at that Mexican restaurant eventually 🤪). So on today's episode I am sharing all my hacks for how to eat and enjoy Mexican while still losing weight! I give you a rundown of exactly how I do Mexican and still enjoy all my favorite things without ruining my progress. Listen now for a ton of great tips and ideas!

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55:23

Eating vegetables with PFN Team Dietitian, Stacy Everett

Say Grace with Perfect Fit Nutrition ·

2025/06/17

On this episode we are talking all things VEGETABLES!We know we need to be eating veggies for our health, but they matter for our weight loss too. PFN Team Dietitian, Stacy Everett joins me on this episode and we have an easy conversation about: why veggies matter for weight loss, how to get them in easier, and a ton of tips for making them taste better! If you know you need more veggies in your life, this episode is for you!

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29:33

A 1 minute habit that will change your weight loss

Say Grace with Perfect Fit Nutrition ·

2025/06/10

Life can feel chaotic and many days you probably feel too busy for allll the things that come with weight loss. On today's episode I am sharing my favorite hack to help you lose weight daily and it only takes ONE MINUTE. This habit will: give you more control over food, leave you feeling more confident in your food choices, and keep you more present in your eating… aka leading to less overeating and less regret! Listen to this episode today to get the hack you need so that you can lose weight

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52:04

Weight loss when it can't be perfect with PFN Plus...

Say Grace with Perfect Fit Nutrition ·

2025/06/03

Today’s episode of the Say Grace Podcast is for our busy working mommas- I see you and I want you to know that weight loss IS possible!Instead of saying it myself, I invited PFN Plus Member, Laura Freeman on to talk about her weight loss journey. Laura is a mom to three (ages 7 and under), a full-time nurse, and someone who loves to help others, which leaves minimal time for herself. She is down over 20 pounds with PFN Plus. On this episode Laura is sharing her weight loss journey with us and how

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34:05

3 tips to lose weight during summer chaos

Say Grace with Perfect Fit Nutrition ·

2025/05/27

For many of us, summer brings tons of new activities and changes, from crazy schedules to fun vacations.But how do you stay healthy and manage your weight amidst all the chaos? In this episode, I am sharing 3 tips to lose weight even when the summer feels nuts!! I talk about how to: create a flexible plan that adapts to your changing routines, make sure you enjoy your weight loss actions, and let go of perfection. Tune into this episode if your summer is crazy like mine but you still want to stay

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48:55

Successfully losing (and maintaining) weight with...

Say Grace with Perfect Fit Nutrition ·

2025/05/20

On the third and final episode of our GLP-1 series, I am sharing eight key habits for GLP-1 users that must be in place to lose weight and keep it off long after the medical intervention is over. While these habits are imperative for GLP-1 users, they are also habits that anyone trying to lose weight should use to create a lasting weight loss lifestyle. Tune in today to hear what you need to make your weight loss a forever lifestyle! . . Catch the first episode of our GLP-1 series here. And the

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44:59

Are GLP-1s right for you?

Say Grace with Perfect Fit Nutrition ·

2025/05/13

On today's episode, I am diving in on how to determine whether a GLP-1 medication is the right fit for you. I am sharing: The risks The rewards How to know if it is right for you, specifically. This episode is full of a great balance of information to truly help you get clear on where you stand with using this drug! Next week Part 3 is dedicated to giving you everything you need to be successful at your weight loss for the long term- with or without a GLP-1!

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54:02

The GLP-1 craze: my honest take as a weight loss...

Say Grace with Perfect Fit Nutrition ·

2025/05/06

Part 1 of our 3-part GLP-1 Podcast series is here!I know there are so many questions around this medication, so the point of this series is to give you my honest feedback on the GLP-1 effects in the weight loss space over the past few years. On this episode, I am sharing: The reasons I cannot support GLP-1 for weight loss The reasons that I can support GLP-1 for weight loss What I believe is the real problem with GLP-1 use in the weight loss space There is so much more to this drug than just

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02:03

GLP 1 and weight loss: 3 part series

Say Grace with Perfect Fit Nutrition ·

2025/05/01

I am finally talking about it, and I am sharing alllll my thoughts. Join me over the next 3 weeks as I give my opinions on the use of GLP-1s for weight loss. GLP-1s aren't going anywhere and we hear of more and more people turning to them daily. So I want my listeners to be equipped with knowledge and empowered in confidence, however they choose to walk out their weight loss journey. In this 3 part series I will cover: My honest opinion as a registered dietitian who has seen the positive

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37:08

Is your metabolism shot? 4 ways to boost it!

Say Grace with Perfect Fit Nutrition ·

2025/04/29

Is your metabolism shot? SO MANY WOMEN are constantly telling me that they just can’t lose weight, no matter what they try. Metabolism is often blamed for this, which makes most women feel so hopeless for losing weight! But what if there was more to it? On this episode I am sharing insight on: how your metabolism works, exactly what the problems could be, and most importantly, how to fix them! Listen in to better understand what is going on and get it fixed!

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34:56

When your weight loss goal is so far away

Say Grace with Perfect Fit Nutrition ·

2025/04/22

Weight loss can feel impossible when you see how far you have to go to reach your goal. It makes you feel defeated before you even start!On today’s episode of Say Grace Podcast, I am talking about how to start where you are, not where you need to be, and giving actionable tips for how to do that daily so that you don’t feel like you are drowning in your goal setting. If you need a pep talk on how to get motivated for your long-term weight loss goals, this is the episode for you!

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52:19

Weight loss and hard seasons with PFN member, Grace...

Say Grace with Perfect Fit Nutrition ·

2025/04/15

I am so excited to share another sweet PFN client with you on today's episode of Say Grace Podcast!Grace Massey, a mom, interior designer, and loved by all PFN members joins me on today's episode as we talk through weight loss while navigating life. She has lost over 20 pounds with us but it hasn't been a cake walk. While slower weight loss can feel frustrating, we often find that blending realistic expectations into your daily life is what leads to consistent habits and losing the weight for

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27:14

How to eat normal food and lose weight

Say Grace with Perfect Fit Nutrition ·

2025/04/08

If you see me talking about losing weight while eating foods you love but truly do not understand how that is possible, this episode is for you!On today’s episode, I am doing a deep dive and giving you my 5 steps on how to get to a place where you are eating the things you love, while consistently losing weight! The method I am sharing will take you from start to finish on how to make sure you get to a comfortable place of not only losing weight without restriction but finding balance in your

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25:25

3 ways to make healthier choices in your day-to-day

Say Grace with Perfect Fit Nutrition ·

2025/04/01

When trying to get healthier and lose weight, it can feel so overwhelming deciding where to start.There are so many things you *could* be doing, that it often results in analysis paralysis! To see progress, you just have to START, so today, I am giving you a roadmap for how. On this episode, I am sharing 3 easy ways that you can begin making healthier choices each day. These strategies are not only helpful on their own, but they lead to even more healthy decisions, as you will quickly understand

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01:00:56

Food freedom and self-love in weight loss with PFN...

Say Grace with Perfect Fit Nutrition ·

2025/03/25

On today's episode of Say Grace Podcast, our team dietitian Stacy and I had the sweetest heartfelt conversation with PFN Plus member, Emilie Dantin.Emilie has not only lost 20 pounds while balancing a crazy work-life schedule, but more importantly, she's been on a journey of faith and self-love. From struggling with weight at a young age to finally breaking free from diet failures, Emilie opens up about the mindset shifts that have changed everything. We dive deep into Emilie's progress over the

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20:28

5 water tips to maximize your weight loss

Say Grace with Perfect Fit Nutrition ·

2025/03/18

Water is one of the best weight loss weapons—and in today's episode, I am giving allll the ideas for how to make sure you are getting it in!While exercise, balanced nutrition, and mindful eating are so important to weight loss, without drinking enough water your efforts are not as effective! The secret to making water drinking a habit is to get yourself as comfortable as possible with it in your day to day- and I am spilling all the tea (🤪) on how on today's episode! Tune in for five super

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37:13

The first place you fail in weight loss

Say Grace with Perfect Fit Nutrition ·

2025/03/11

Today I am sharing the first place that you fail in your weight loss success and that is: Making decisions from a place of desperation. Things like fear, failure, relief seeking, stress, and outside influence can cause us to feel desperation and while in the moment we can validate the choice from our urgent posture, it usually ends up with us failing in the long run. This is because the decision was not built on a strong foundation, rather a wobbly one built out of emotions. So as quickly as it

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36:31

4 reasons you may not be losing weight if you exercise

Say Grace with Perfect Fit Nutrition ·

2025/03/04

Do you feel like you are doing all the right things with exercise just to step on the scale and see a number that makes you want to scream?You're not alone! This is so normal, and today on Say Grace, I am sharing 4 reasons why you may not be losing weight while exercising. On this episode I talk extensively about: Muscle mass, Fluid retention, Improper food intake, Too much stress on the body and the reasons WHY these things may be causing the scale to look wonky. Plus I share several tips

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