Hey friend—ever have a Monday (or let’s be real… entire week) go totally off the rails?

In this episode, Dr. Stacy Heimburger gets real about what to do when life explodes and you have zero time or energy to plan your meals. Whether you’re stuck in airport delays, forgot to prep, or just can’t even—this episode gives you the ultimate “Phone It In Plan” to help you stay on track without overthinking.

We’re talking:

✅ Grab-and-go breakfasts with protein + fat (ahem, fat bombs in your coffee)
✅ Pantry staples that save your lunch
✅ Grocery shortcuts for dinner (hello, rotisserie chicken!)
✅ Fast food orders that actually work for your goals
✅ How to “drive without distractions” and order groceries with a calm brain
✅ Real-life examples and mindset tips for handling chaotic weeks

Plus, Dr. Stacy gives a fun update on her No Buy 25 progress and the “Tuition of Life” lessons she learned from broken shoes and surprise expenses.

👉 This is your permission slip to simplify, regroup, and STILL take care of yourself when everything feels like a mess. You’re not failing—you’re adapting.

💬 Mentioned in the episode:

• Starbucks protein packs & turkey bacon sandwich
• Panera’s avocado toast + salad combos
• Chick-fil-A grilled chicken + market salad
• Target lunchbox hacks (meat sticks, baby carrots, nut butters)
• Squirrel stash items: tuna pouches, sipping soup, nuts, olives
• Rotisserie chicken + bagged salad = weeknight win
  
  

🎯 ACTION STEP:
What’s your favorite “phone it in” move? Tag @Sugar_FreeMD on Instagram or email support@sugarfreemd.com and let Dr. Stacy know your go-to!

💖 Love the episode? Share with a friend, leave a review, and hit subscribe on YouTube or your favorite podcast app.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

In this episode of Weight Loss Made Simple, Dr. Stacy dives deep into the world of hunger—what causes it, why it can feel overwhelming, and how GLP-1 medications can help you manage it. If you've ever felt like your hunger is out of control or have been afraid of getting hungry again after being on GLP-1 meds, this episode is for you!

Dr. Stacy breaks down the science behind hunger hormones like ghrelin (the hunger hormone) and leptin (the satiety hormone), explaining how they work together to signal when to eat and when to stop. You'll learn how these hormones can get disrupted by things like sugar and stress, leaving you feeling hungrier than you should or making it harder to recognize when you're full.

She also introduces two types of hunger that many of us experience: Tornado Siren Hunger and Regular Hunger. Tornado Siren Hunger can feel like an emergency, overwhelming and out of control, while Regular Hunger is a more manageable, gentle reminder that it's time to eat. Understanding the difference is key to making better food choices.

Plus, Dr. Stacy shares practical tips for managing both types of hunger, including how to recognize your body's signals and when to reach for healthy snacks or meals. Whether you're on GLP-1 medications or not, learning to reconnect with your body's hunger cues can help you make better decisions around food and feel more in control.

Key Takeaways:

• Understand the difference between Tornado Siren Hunger and Regular Hunger.
• How GLP-1 medications help regulate hunger hormones for more manageable hunger.
• Practical tips for managing hunger, including hydration, mindful eating, and keeping healthy snacks on hand.
• The importance of mindfulness and tuning in to your body's signals.

If you’ve been struggling with hunger or just want to get better at managing it, tune in to this episode for actionable tips and insights!

Resources Mentioned:

• Episode 13: The Sweet Truth https://www.buzzsprout.com/2259978/episodes/14279355

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

In this episode of Weight Loss Made Simple (Episode 89), Dr. Stacy Heimburger dives deep into the guilt and shame many people feel about using GLP-1 medications for weight loss. She reframes this common struggle and explains why using these medications is far from cheating. Dr. Heimburger discusses how GLP-1s act as an antidote to the addictive nature of modern food and offers insights on how they can support sustainable weight loss when paired with mindset work and lifestyle changes. Tune in for a compassionate take on using medication to help you succeed on your weight loss journey!

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.