Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy, I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it.

You’ll learn why poor sleep sends your body into oxidative stress and disrupts your microbiome, leading to inflammation, insulin resistance, and even weight gain. We’ll explore the powerful role of circadian rhythms in regulating your metabolism and how exposing your eyes to natural light in the morning can reset your internal clock. I’ll also break down how sleep deprivation alters hunger hormones, driving you to overeat, and explain why aligning your meal timing with your body’s natural rhythms can improve your health and energy levels.

I’ll share actionable, research-backed strategies to help you optimize your sleep, from simple changes like blocking blue light and setting a consistent bedtime to more advanced tools like wearable trackers for monitoring your sleep quality. Your homework? Choose at least three of these strategies to try over the next two weeks. Whether it’s spending five minutes outdoors every morning, dimming lights in the evening, or moving your meals earlier in the day, these small changes can add up to big results for your health and weight.

This episode will empower you to take control of your sleep and, in turn, your health. By the end, you’ll know how to build better habits around rest and recovery and feel inspired to prioritize sleep as a key part of your weight-loss journey. Tune in and get ready to transform your nights—and your life.

Homework:

1. Choose three sleep strategies to implement over the next two weeks.
2. Track your sleep duration, REM, and deep sleep using a wearable device.
3. Experiment with meal timing and light exposure to support your circadian rhythm.

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on the scale. You’ll learn why traditional weight loss strategies, especially for women over 40, can leave you weaker and less metabolically healthy. You'll learn how to use a smart scale like InBody to accurately track your changes in body fat and skeletal muscle. you'll also learn why this data is critical for setting realistic, sustainable goals that set you up for long term vibrant health.

You’ll hear me debunk the myth that you can’t build muscle while losing fat. For those of you who are new to strength training—especially if you’re overweight or have been inactive—this can be a game-changer for you this year. We’ll also dive into how tracking different data on smart scales can be more motivating and enjoyable than chasing a number on an old fashioned scale.

To make these changes actionable, you'll learn how to create personalized health goals using a smart scale. Plus, I provide practical strategies for how to be successful losing fat and reatining or gaining skeletal muscle mass.

Your Coach Homework:

1. After listening, commit to reviewing your body composition data by finding an in-body scale near you.
2. Set individualized weight and fitness goals for 2025 based on the insights from your InBody or other smart scale readout and your takeaways from this episode.
3. Commit to weighing in monthly using a Smart Scale and note your progress. Analyze trends to make data-driven adjustments.
4. Focus on prioritizing protein at every meal and ensure you’re strength training at least three times a week.

I'll be supporting you all year to stay accountable to your intergrative weight goals! If you’re ready to take your progress to the next level, join my VIP subscriber email list by visiting https://hbeardsley.com/subscribe find out how. Let’s make 2025 the year you achieve your healthiest, strongest self!

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.

In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you've ever struggled to assess your progress or felt stuck in a cycle of frustration, this episode is for you. You'll discover how a thoughtful, data-driven review of your past year can unlock valuable insights and set the stage for meaningful, personalized goals in 2025. This reflective approach empowers you to see the bigger picture and focus on what truly works for you.

**Uncover the Patterns in Your Weight Journey**
Many people fear looking back at their progress because it feels too tied to self-criticism. This episode shifts that perspective, showing how the scale, body composition changes, and your habits tell a more nuanced story than numbers alone. By identifying patterns—such as vacation habits, work stress, or restrictive eating cycles—you'll learn how to pinpoint what’s working and what might need adjusting. Reflection allows you to move past surface-level judgments and dig deeper into the "why" behind your journey.

**Practical Tools for Meaningful Progress**
This episode is a working session designed to set you up for success. You'll gather your weight data from the past year, note significant events, and analyze patterns without judgment. The goal? To identify your wins and challenges, then use that knowledge to create tailored strategies for the year ahead. By embracing self-compassion, you’ll replace self-criticism with actionable insights that drive real change.

**Coach Homework to Get Started**
1. Write down your weight for each month in 2024 (or up to 18 months).
2. Reflect on the events, habits, or circumstances that influenced your weight each month—without judgment.
3. Identify patterns of success and challenges. Where did you make progress? What areas need improvement?
4. Use this reflection to set specific, achievable goals for 2025, focusing on strategies that have worked well.
Approach this exercise with self-compassion, celebrating your progress while acknowledging areas for growth.

**To be invited to special quarterly coaching calls in 2025, join the VIP subscriber email list by visiting https://hbeardsley.com/subscribe .

Support the show

Visit me @thriveinmidlife on Instagram and comment SUBSCRIBE to get your FREE gift and join the VIP list. Or, comment with your ah-ha's, takeaways, homework, and/or questions from this episode, and let’s keep the conversation going.

Want to work with me? CLICK HERE to find out how.

Audio engineering by Young Cub Audio.