The Burn Fat & FEAST Podcast
Welcome to the Burn Fat and FEAST Podcast! This space was designed for women on a mission to live their best life. We will get into real, raw, refreshing and eye-opening conversations about wellness from the inside out; Covering topics like advanced nutritional strategies, mindset, organization, productivity, relationships, self-care, ideal workout routines, intermittent fasting, macronutrients, hormones, metabolism and so much more. I’m Sarah Thomas, Founder and CEO of Burn Fat and FEAST, a comprehensive lifestyle program created for women who have “tried it all” and still feel stuck, frustrated and discouraged. We empower women to take ownership of their wellness by educating them on the research behind all facets of wellness. Whether you’re 35 or post menopause, you CAN live a happy, healthy, lean and energized life. Join us as we elevate your knowledge and ignite your life!
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#185: 3 Rs of Fat Loss with Ashley Fillmore
11/25/2025
#185: 3 Rs of Fat Loss with Ashley Fillmore
In this episode, Sarah sits down with special guest Ashley Fillmore, a leading expert in sustainable weight loss who helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley is the founder of Metabolic Fix and brings years of experience helping women over 40 reach their fat-loss goals without extreme dieting or restriction. Ashley’s approach is empowering, compassionate, and refreshingly realistic—perfect for women ready to make lasting change. JOIN OUR PRIORITY LIST — Big things are coming! Be the first to know about our brand-new programs launching this January. Early access, exclusive bonuses, and first dibs on enrollment. Don’t miss out! Join the Priority List here: Connect with Ashley Fillmore: Website: Instagram:
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#184: Progress Over Perfection: Oct 2025 Recap
11/11/2025
#184: Progress Over Perfection: Oct 2025 Recap
Welcome to the October recap episode of the Burn Fat and Feast Podcast! In this episode, Sarah takes a candid look back at the month—celebrating the wins, recognizing what didn’t go as planned, and sharing how she’s using those lessons to move into November with intention. 🔥 Big things are coming in January! Be at the front of the line by joining our Priority List. You’ll get early access, exclusive details, and first dibs on enrollment. Sign up here! GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! 🎧 We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop! 🙌
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#183: Perimenopause Rapid Fire Q&A Episode 3 of 3
10/28/2025
#183: Perimenopause Rapid Fire Q&A Episode 3 of 3
We’re wrapping up our Perimenopause Rapid Fire Q&A series with one final round of your most common (and most important!) questions. This episode is packed with simple, realistic strategies you can start applying right away to feel more in control of your body and confident in your choices. If you’ve enjoyed this 3-part series, share your biggest takeaway and tag @burnfatandfeast on social! Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! 🎧 We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop! 🙌
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#182: Progress Over Perfection: Sept 2025 Recap
10/14/2025
#182: Progress Over Perfection: Sept 2025 Recap
This month, Sarah is keeping it real with a raw and honest recap of September. In true Progress Over Perfection fashion, she shares the personal struggles she faced—physically, mentally, and emotionally—and how she navigated a month that didn’t go quite as planned. Instead of writing it off, Sarah is using those lessons as fuel to set herself up for success moving into the new month—and she’s inviting you to do the same. This episode is your reminder that one off month doesn’t define your journey—it prepares you for your next breakthrough. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! 🎧 We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop! 🙌
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#181: Perimenopause Rapid Fire Q&A Episode 2 of 3
09/30/2025
#181: Perimenopause Rapid Fire Q&A Episode 2 of 3
We’re back with part two of our rapid-fire Q&A series all about perimenopause! In this episode, Sarah dives into your most pressing questions with quick, clear, and practical answers you can start applying right away. If you’ve ever wished someone would cut through the noise and give you straight answers about perimenopause—this episode is for you. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! 🎧 We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop! 🙌
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#180: Perimenopause Rapid Fire Q&A Episode 1 of 3
09/16/2025
#180: Perimenopause Rapid Fire Q&A Episode 1 of 3
Have questions about perimenopause that you’ve been dying to get answered? You’re not alone! In this brand-new Rapid Fire Q&A series, Sarah is answering your most common (and most pressing) questions about hormones, fat loss, mindset, and lifestyle shifts in midlife. This is the first of a 3-part series designed to give you clear, straightforward answers without the fluff—so you can take action right away. Whether you’re just starting to notice changes in your body or you’ve been navigating perimenopause for a while, this episode will give you clarity and direction on your journey. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! 🎧 We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop! 🙌
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#179: Progress Over Perfection: August 2025 Recap
09/02/2025
#179: Progress Over Perfection: August 2025 Recap
In this episode, Sarah reflects on the month of August inside Burn Fat and FEAST and shares how embracing progress over perfection is the real key to long-term success. Whether you crushed every goal this month or felt like you stumbled along the way, this conversation will remind you that progress matters more than perfection. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! 🎧 We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop! 🙌
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#178: Your Hormones Aren’t Generic, So Neither Should Your Treatment
08/19/2025
#178: Your Hormones Aren’t Generic, So Neither Should Your Treatment
In this transformative episode, Dr. Nayan Patel challenges the one-size-fits-all approach to hormone therapy. He explains why your treatment should reflect your unique biology and lifestyle—not just standard protocols. As a leading expert in compounding pharmacy and glutathione science, Dr. Patel shares how individualized therapies—and targeting root causes—are key to thriving in midlife and beyond. About Dr. Nayan Patel: Dr. Nayan Patel is a sought-after pharmacist, wellness expert, and thought leader in his industry. Since 1999, he has worked with physicians to custom-develop medications and create patient-specific drug and nutrition regimens. His expertise in compounding and his pioneering work in glutathione science have positioned him as a trusted voice in personalized wellness and longevity. Connect with Dr. Nayan Patel: https://aurowellness.com/ https://www.instagram.com/Aurowellness/# https://www.facebook.com/aurowellness https://www.tiktok.com/@auro.wellness https://www.youtube.com/@aurowellness Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey.Hit follow now so you’re always in the loop!
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#177: Progress Over Perfection: July 2025 Recap
08/05/2025
#177: Progress Over Perfection: July 2025 Recap
In this solo episode, Sarah takes a look back at July’s “Progress Over Perfection” theme—what worked, what challenged us, and how small, consistent steps truly add up. She shares lessons from the community and emphasizes the importance of showing up for yourself without the pressure to be perfect—especially during busy seasons of life. As we head into August and September, Sarah explains why now is the perfect time to dial in your nutrition, especially before the holiday season begins. P.S. Don’t skip the end—we’re dropping a fun announcement about the BFF Annual Retreat! Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. If you haven’t already, be sure to follow the podcast! We drop new episodes every other week, and following ensures you never miss out on fresh inspiration, expert interviews, and real talk to support your journey. Hit follow now so you’re always in the loop!
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#176: Why Mindful Eating is the First Step to Making Peace with Food and Achieving Health
07/29/2025
#176: Why Mindful Eating is the First Step to Making Peace with Food and Achieving Health
In this eye-opening episode, we’re joined by Elizabeth Dall, certified women’s nutrition and behavior change coach and food freedom expert, to explore the powerful connection between mindful eating, food freedom, and lasting health. Elizabeth shares why mindful eating is the foundation for building a healthier relationship with food—and how shifting your mindset can be more powerful than any diet plan. She also opens up about her core habits for sustainable health and the small daily practices that have helped her and her clients feel better in their bodies without guilt or restriction. If you're tired of the all-or-nothing cycle and ready to feel empowered around food, this episode is for you. Free mindful eating audio meditation: Instagram: Website: Podcast: Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#175: Unlock Financial Freedom with Passive Real Estate Investing
07/22/2025
#175: Unlock Financial Freedom with Passive Real Estate Investing
In this informative episode, we’re joined by Bronson Hill, seasoned real estate investor and expert in building wealth through passive income streams. Bronson breaks down how everyday people can achieve financial freedom without becoming full-time landlords—and why passive real estate investing might be the game-changer you’ve been looking for. Whether you're just starting your wealth-building journey or ready to diversify your investments, this episode is packed with insights, strategies, and real-talk about money, mindset, and freedom. Resources & Links Mentioned: 🔗 Learn more about Bronson Hill at 🔊 Connect on social media- Facebook-https://www.facebook.com/bronson.hill.37 📘 Download his free resource: How to Use Inflation to Your Advantage https://bronsonequity.com/funnel/use-inflation-to-your-advantage/op3-page-677be5bd2324e/ 🎧 Check out his podcast: MailBox Money Show Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#174: How Perimenopause Affects the Mind and Body
07/15/2025
#174: How Perimenopause Affects the Mind and Body
In this powerful and honest conversation, our guest Amanda Lemmage dives deep into how perimenopause impacts both the mind and body—beyond just hot flashes and night sweats. This transition can feel confusing, isolating, and overwhelming, but you are not alone. Amanda breaks down the mental, emotional, and physical shifts women experience during this season and why understanding these changes is key to thriving—not just surviving—midlife. Connect with Amanda- https://www.instagram.com/alemmage/ Check out The ALL-IN Wellness Show with Amanda Lemmage—available wherever you listen to podcasts. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#173: Your Gut Microbiome in Perimenopause
07/08/2025
#173: Your Gut Microbiome in Perimenopause
In today’s episode, we’re diving deep into the gut–hormone connection with board certified health coach, Anu Simh. As hormone levels begin to shift, many women experience digestive changes, inflammation, and stubborn weight gain—and your gut health plays a bigger role in this than you may think. We break down what the gut microbiome is, why it matters during perimenopause, and the simple steps you can take to support your digestive health—and in turn, your mood, metabolism, and hormones. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#172: Progress Over Perfection: June 2025 Recap
07/01/2025
#172: Progress Over Perfection: June 2025 Recap
As we wrap up June, we reflect on the power of embracing progress over perfection in our wellness journeys. In this episode, we dive into the lessons learned throughout the month, celebrating the wins, big and small, while addressing the challenges many of us faced. We’ll discuss the importance of showing up for yourself, even when things don’t go as planned, and how to find balance amidst the busyness of summer. Whether you’re navigating plateaus, building consistency, or simply trying to stay motivated, this episode will remind you to focus on progress, not perfection, and to celebrate every step forward. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#171: Intermittent Fasting in Perimenopausal Women
06/24/2025
#171: Intermittent Fasting in Perimenopausal Women
In this episode, we dive into the nuanced world of intermittent fasting and its unique benefits and challenges for perimenopausal women. Our guest, Ashley Bizzell, MS, RD, brings her expertise as the Director of Clinical Nutrition for L-Nutra Health to help us navigate this topic with clarity and confidence. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#170: The Real Reason You Aren't Sleeping Well with Dr. Peter Martone
06/17/2025
#170: The Real Reason You Aren't Sleeping Well with Dr. Peter Martone
In this episode, we are joined by Dr. Peter Martone, a renowned sleep expert, chiropractor, and creator of the ergonomic "Neck Nest" pillow. Dr. Martone dives deep into the science of sleep and uncovers surprising factors that may be disrupting your rest. From your nightly routine to how your posture throughout the day affects your sleep quality, this conversation will change the way you think about getting a good night’s rest. Dr. Martone shares practical tips to optimize your sleep environment, establish healthier habits, and wake up feeling rejuvenated. Whether you're struggling with insomnia, waking up tired, or simply curious about improving your sleep, this episode is packed with actionable insights. About Dr. Peter Martone: Dr. Peter Martone is a chiropractor and the innovator behind the "Neck Nest," a revolutionary pillow designed to support proper neck alignment during sleep. With over two decades of experience, he has helped countless individuals improve their health by prioritizing quality sleep. His mission is to educate people about the critical role of sleep in overall wellness. Resources Mentioned: Neck Nest Pillow by Dr. Martone- Stay Connected: Follow Dr. Martone on social media for updates and tips. @drsleepright Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#169: Creating Movement as Your Medicine
06/10/2025
#169: Creating Movement as Your Medicine
In this inspiring episode, we sit down with Kenzie Wesp, a trailblazing entrepreneur and fitness visionary who has reshaped the Nashville fitness landscape. At just 25 years old, Kenzie is the powerhouse behind two thriving fitness brands: True Form Fitness: A Lagree Studio and The Format Fitness. Kenzie’s story is one of passion, resilience, and innovation. From launching True Form Fitness at the age of 22 to establishing The Format in March 2025, Kenzie has mastered the art of blending movement with community. Her dedication to helping others achieve their health goals while fostering inclusive spaces for connection and growth shines through every aspect of her work. Connect with Kenzie Wesp: Instagram- @KenzieWesp Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#168: Progress Over Perfection: May 2025 Recap
06/03/2025
#168: Progress Over Perfection: May 2025 Recap
As we close out the month of May, we’re taking a moment to reflect on the lessons, wins, and challenges of the past few weeks. In this episode, we dive into the concept of progress over perfection and how it played a pivotal role in our wellness journeys this month. Whether you’ve celebrated small victories or faced unexpected hurdles, this conversation is here to remind you that every step forward counts. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#167: The 10-Minute Reset: Why Walking After Meals Is a Game-Changer for Perimenopausal Women
05/27/2025
#167: The 10-Minute Reset: Why Walking After Meals Is a Game-Changer for Perimenopausal Women
In this episode, we explore the powerful benefits of a simple yet transformative habit: walking after meals. Designed with perimenopausal women in mind, this episode dives into how a 10-minute post-meal stroll can positively impact digestion, stabilize blood sugar levels, enhance mood, and support overall health. Whether you're navigating hormonal changes or simply looking to boost your daily routine, you'll discover how this easy practice fits into your lifestyle and why it’s a must-try for lasting wellness. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#166: The Ultimate Morning Routine for Perimenopausal Women
05/20/2025
#166: The Ultimate Morning Routine for Perimenopausal Women
In this episode, we dive into creating the ultimate morning routine tailored for perimenopausal women. Mornings set the tone for the rest of your day, and having intentional habits can help you thrive during this transitional phase of life. From boosting your energy to improving mental clarity and hormonal balance, these six morning habits will empower you to take charge of your wellness and start every day feeling your best. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#165: Staying Consistent in Your Wellness Through Spring and Summer
05/13/2025
#165: Staying Consistent in Your Wellness Through Spring and Summer
As the seasons shift, staying consistent in your wellness routine can feel challenging. Between vacations, social gatherings, and warmer weather, it’s easy to lose focus on your health goals. In this episode, we dive into practical strategies to help you maintain your wellness habits through spring and summer while still enjoying the season to its fullest. Bonus: Stay tuned until the end of this episode for your Perimenopause Summer Wellness Checklist, packed with actionable tips to support your health and well-being during the warmer months. Whether you’re looking to establish a sustainable routine or simply stay on track, this episode is filled with inspiration and tools to help you prioritize your health all season long. Don’t miss it—hit play now and take charge of your wellness this spring and summer! Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#164: Progress Over Perfection: April 2025 Recap
05/06/2025
#164: Progress Over Perfection: April 2025 Recap
As we wrap up the month of April, let’s take a moment to reflect on the powerful concept of progress over perfection. Life has a way of presenting us with challenges, and it’s easy to fall into the trap of chasing unattainable perfection. This month, we’ve focused on shifting that mindset—embracing small, consistent steps that lead to meaningful and lasting growth. Let’s celebrate the progress we’ve made, no matter how small, and continue moving forward with grace and determination! Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#163: 3 Ways to Overcome- "It's No Longer Working"
04/29/2025
#163: 3 Ways to Overcome- "It's No Longer Working"
Have you ever felt stuck, frustrated, or like nothing seems to work despite your best efforts? You’re not alone. In this episode, we tackle the all-too-common feeling of hitting a plateau with your health and fitness goals. I’ll share three powerful strategies to help you break through those moments of doubt and move forward with renewed clarity and motivation. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#162: Body Positivity in Perimenopause: Finding Balance Between Self-Love and Health
04/22/2025
#162: Body Positivity in Perimenopause: Finding Balance Between Self-Love and Health
Perimenopause brings a host of physical and emotional changes that can challenge your relationship with your body. In this episode, we explore the concept of body positivity during this transitional phase of life. We discuss how to embrace self-love while maintaining a commitment to your health and well-being. Through actionable tips and heartfelt conversation, this episode empowers you to find harmony between appreciating your body for all it does and taking steps to support its evolving needs. Whether you’re struggling with body image, navigating weight changes, or seeking a deeper connection with your health, this episode offers insight and encouragement. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#161: Decoding Your Cravings: What They Mean and How to Manage Them
04/15/2025
#161: Decoding Your Cravings: What They Mean and How to Manage Them
In this episode, we’re tackling a common but often misunderstood experience during perimenopause—cravings. From sudden urges for sugar to persistent salt cravings, your body may be trying to send you important signals. Understanding your cravings isn’t just about willpower—it’s about learning what your body needs during this transitional phase. Whether it’s related to stress, sleep, or nutrition, this episode will empower you to decode your cravings and respond in a way that supports your overall health and well-being. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#160: Intuitive Eating in Perimenopause – Reconnecting with Your Body's Needs
04/08/2025
#160: Intuitive Eating in Perimenopause – Reconnecting with Your Body's Needs
In this episode, we dive into what it truly means to practice intuitive eating during perimenopause—a time when your body, hormones, and habits are all shifting. Rather than rigid diets or food rules, we explore how to tune back into your body’s natural cues, honor your hunger, and build trust with yourself again. This conversation is all about giving yourself grace, letting go of guilt around food, and learning how to nourish your body in a way that feels empowering and sustainable—especially during a time of hormonal transition. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#159: Progress Over Perfection: March 2025 Recap
04/01/2025
#159: Progress Over Perfection: March 2025 Recap
March was all about embracing progress over perfection, and in this recap episode, we’re reflecting on key lessons, wins, and challenges from the past month. We’ll discuss the power of small, consistent efforts in your health journey and why perfection isn’t the goal—it’s all about sustainable progress. PLUS, as a bonus, we’re sharing our top tips for staying healthy while traveling so you can maintain your wellness goals even on the go! Whether you have a vacation, work trip, or a busy season ahead, these strategies will help you stay on track without stress. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#158: Willpower vs. Self-Discipline—The Key to Lasting Wellness in Perimenopause
03/25/2025
#158: Willpower vs. Self-Discipline—The Key to Lasting Wellness in Perimenopause
In this empowering episode, we tackle a question many women face during perimenopause: How do you stay consistent with your wellness goals when motivation fades? We’re diving deep into the difference between willpower and self-discipline and how to harness both for lasting health and happiness during this transformative stage of life. Whether you're navigating hormonal shifts, fatigue, or just trying to stay on track, this episode will provide you with the tools and insights to build sustainable habits that work for you. Join our priority list to be the first to know when Burn Fat and Feast membership opens. GRAB ONE OF OUR FREEBIES: Week of Meals (with grocery list and recipes) Ultimate Guide to Intermittent Fasting For Women Fat Burning Guide Metabolism and Hormone Checklist Fast Food Guide Free LIVE workout Alcohol & Macros Guide Protein & Portions Guide Connect with us on your favorite social media platform: Instagram: www.instagram.com/burnfatandfeast Facebook: www.facebook.com/burnfatandfeast TikTok: @burnfatandfeast LinkedIn: https://www.linkedin.com/company/burn-fat-and-feast/ Join our FREE Facebook community to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#157: How Eating More Carbs Transformed Stacey’s Health and Energy Levels
03/18/2025
#157: How Eating More Carbs Transformed Stacey’s Health and Energy Levels
In this eye-opening episode, we dive into Stacey’s journey of embracing carbs and how it revolutionized her health, energy levels, and overall well-being. Stacey discovered that carbs weren’t the enemy—they were the missing piece to feeling her best. Check out our website at to find out more about how you can ignite your life and live fully. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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#156: Embracing Your Second Act: Redefining Health and Happiness in Midlife
03/11/2025
#156: Embracing Your Second Act: Redefining Health and Happiness in Midlife
In this transformative episode, we explore what it means to embrace your "second act" and redefine health and happiness during midlife. Join us as we discuss practical tips and actionable strategies to help you thrive during this pivotal stage of life. Check out our website at to find out more about how you can ignite your life and live fully. GRAB ONE OF OUR FREEBIES: (with grocery list and recipes) Connect with us on your favorite social media platform: Instagram: Facebook: TikTok: @burnfatandfeast LinkedIn: to be surrounded by other women on a mission to live their best lives. Rate, Review and Follow on Apple Podcasts If you love this show, please consider rating and reviewing the show! This helps us support more people just like you, move toward the life they desire and deserve. Click here, scroll to the bottom, tap to rate with five stars and select “Write a Review”. Then be sure to let us know what you loved most about the episode. Also, if you haven’t done so, follow the podcast. We add episodes every week to the feed and if you’re not following, there’s a good chance you’ll miss out. Follow now!
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