What made this time different after years of losing and regaining weight?
Episode #251
🎙️ In this episode, Coach Heather Shuker is joined by Susan to share her 69-pound transformation and the mindset shifts that finally made it sustainable.
After losing significant weight multiple times in the past, only to regain it, Susan approached this journey differently. Instead of focusing only on the scale, she prioritized health, biomarkers, and building habits she could actually maintain long term.
Together, they discuss the importance of consistency, community support, and creating structure that fits real life. They also explore the emotional side of change — including grieving old habits and learning how to move forward without falling back into all-or-nothing thinking.
👉 What you'll learn:
• What made this transformation different from past attempts
• Why focusing on health (not just weight) changes everything
• The role of consistency over perfection
• How coaching and community support impact success
• Why grieving old habits is part of the process
• How to recover from setbacks without starting over
⏱️ Timestamps
00:00 — Health vs weight loss: what changed this time
00:52 — Multiple past weight loss attempts and regain
02:59 — Starting with simple structure (2 meals, no snacking)
03:39 — Creating a sustainable way of eating
04:39 — Coaching, journaling, and daily reinforcement
06:23 — Biomarkers, health progress, and non-scale wins
07:46 — What made this time different
09:34 — Obstacles, setbacks, and avoiding all-or-nothing thinking
11:12 — Why consistency mattered more than intensity
13:17 — Tracking progress and building momentum
14:06 — Giving yourself grace and having a re-entry plan
15:25 — Food choices, trade-offs, and long-term thinking
17:06 — Health risks as motivation for change
18:01 — Advice for getting started
19:13 — Fear of regain and long-term maintenance strategy
20:04 — The role of consistency and community
21:19 — Support, mindset, and staying on track
22:04 — Final reflections and key takeaways
đź“ť Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/
💛 Make It Stick — Coach Heather Shuker
If you've lost weight but worry it won't last, this is the phase that matters most.
Make It Stick is a 12-week, coach-led program designed specifically for the transition from weight loss to maintenance — helping you stabilise your results, reinforce habits, and build a way of eating that holds up in real life.
👉 Learn more:
https://mailchi.mp/thefastingmethod/makeitstick
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⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.
The use of any products or services purchased does not create a healthcare provider–patient relationship.
Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
