Blueprint Breakers

Why Smart Women Still Struggle With Weight Loss

Why does weight loss feel so hard, especially for smart, capable women who already know what they “should” be doing? In this episode of Blueprint Breakers, Amy sits down with certified life coach and author Lizzie Merritt to explore the deeper psychological and nervous system patterns behind emotional eating, stress, motivation, and midlife weight struggles. Lizzie shares insights from her new book, LIGHT: The New Psychology of Weight Loss, including why shame and perfectionism keep women stuck, how nervous system safety impacts our choices, and why curiosity is far more effective than willpower. This conversation also explores: * Why motivation disappears under stress * The connection between fight-or-flight and food * Emotional eating and nervous system regulation * The LIGHT framework for sustainable change * Why tiny steps matter more than perfection * Midlife burnout and self-compassion * Thoughts on GLP-1 medications * Reframing “failure” as data and learning This is an empowering, compassionate conversation for women who are tired of blaming themselves and ready for a healthier, more sustainable approach. About Lizzie Merritt Lizzie Merritt is a certified life coach who helps people stop blaming themselves for why weight loss has felt so hard.  She is the author of You Are a Miracle and LIGHT: The New Psychology of Weight Loss, where she combines humor, compassion, and practical brain science to help readers lose weight without turning their lives upside down.  Lizzie is a military spouse, Marvel movie nerd, and enthusiastic crier at cheesy commercials. She believes curiosity works better than willpower and will always choose science over shame. Connect with Lizzie: https://confidentbody.coach/ About Amy A. Palmer As host and facilitator for the Blueprint Breaker podcast, Amy is dedicated to expanding and amplifying the voices of women over 45 who are living a “non-traditional” lifestyle. She believes there is more than one way to do life and we all deserve to be seen, heard, understood and represented. After a lifelong struggle with feeling “outside” the societal norm and longing to live up to perceived expectations, pardon Amy’s French as she says fuck the blueprint! She has found peace, acceptance, and joy as she embarks on the next era of her life as a digital nomadic entrepreneur. Amy was formerly a senior corporate executive, a nationally recognized sales and operations expert, an award-winning actress, a resident of 13 different US cities, and a prize-winning DC blogger. Amy has a vast network of friends and colleagues with whom she enjoys travel and adventures and a close family including six niblings (nieces & nephews), the loves of her life! Connect with Amy: amypalmer.bio

From Playing Small to Speaking Up in Midlife

In this episode of Blueprint Breakers, Amy A. Palmer sits down with Lisa Jones, host of The Leadership Story podcast and a recognized expert in business continuity and resilience. With over 20 years of experience helping organizations navigate disruption, Lisa shares how her personal story mirrors the very work she does professionally. Raised in a family of strong, independent women, Lisa internalized both the expectation to be self-sufficient and the pressure to stay quiet and “not cause waves.” She followed parts of the traditional blueprint… but like many women, found herself navigating career uncertainty, burnout, and a lack of intentional direction. This conversation explores how Lisa began to question long-held patterns, move beyond people-pleasing, and step into a more intentional, self-led chapter of life, including launching her own podcast and reclaiming her voice. About Lisa Jones Lisa Jones is the host of The Leadership Story [https://leadershipstory.substack.com/podcast] podcast, where she highlights conversations with resilient women leaders and explores authentic career growth and leadership through challenge. With over 20 years of experience in business continuity and resilience, she has led global teams and helped organizations navigate crisis and uncertainty. Named DRI International’s 2025 Consultant of the Year, Lisa brings deep expertise in strategic planning and leadership development, and is passionate about helping women recognize their lived experiences as powerful assets in shaping confident, authentic leadership. About Amy A. Palmer As host and facilitator for the Blueprint Breaker podcast, Amy is dedicated to expanding and amplifying the voices of women over 45 who are living a “non-traditional” lifestyle. She believes there is more than one way to do life and we all deserve to be seen, heard, understood and represented. After a lifelong struggle with feeling “outside” the societal norm and longing to live up to perceived expectations, pardon Amy’s French as she says fuck the blueprint! She has found peace, acceptance, and joy as she embarks on the next era of her life as a digital nomadic entrepreneur. Amy was formerly a senior corporate executive, a nationally recognized sales and operations expert, an award-winning actress, a resident of 13 different US cities, and a prize-winning DC blogger. Amy has a vast network of friends and colleagues with whom she enjoys travel and adventures and a close family including six niblings (nieces & nephews), the loves of her life! Connect with Amy: amypalmer.bio Join the Blueprint Breakers Insiders Network: ⁠⁠⁠⁠⁠⁠⁠Community.BlueprintBreakers.com⁠⁠⁠⁠⁠⁠⁠

From Burnout to Bali: How Nichole Designed Her Freedom Life

In this episode, I’m sitting down with Nichole Knight—and honestly, this is one of those conversations that stayed with me long after we hit stop. Nichole spent over 20 years working in corporate finance, managing wealth for ultra high net worth families. She did everything right. Built the career. Made the money. Created the stability. And then… her body forced her to stop. What followed was burnout, a sabbatical, a one-way ticket to Bali…and a complete reimagining of her life. Today, she’s living what she calls her “Freedom Life,” and helping other women understand that financial freedom isn’t just for the wealthy; it’s something we can intentionally build, if we’re willing to look at our numbers and rethink what we’ve been taught. We talk about money, burnout, freedom, and the kind of life many of us don’t realize we’re allowed to want. About Nichole Knight Nichole Knight is a former corporate finance executive who spent over two decades managing wealth for ultra high net worth families before a burnout diagnosis in 2022 led her to completely reevaluate her life. What began as a sabbatical turned into a bold decision to walk away from her career and design what she now calls her “Freedom Life”—a location-independent lifestyle rooted in choice, ease, and alignment. Today, as a Money Mindset and Transition Coach and founder of the Freedom Chaser Club, Nichole helps women move from financial fear to financial freedom by shifting their relationship with money, building a solid financial foundation, and redefining what success truly looks like on their own terms. Connect with Nichole on Youtube: https://www.youtube.com/@iamnicholeknight/featured About Amy A. Palmer As host and facilitator for the Blueprint Breaker podcast, Amy is dedicated to expanding and amplifying the voices of women over 45 who are living a “non-traditional” lifestyle. She believes there is more than one way to do life and we all deserve to be seen, heard, understood and represented. After a lifelong struggle with feeling “outside” the societal norm and longing to live up to perceived expectations, pardon Amy’s French as she says fuck the blueprint! She has found peace, acceptance, and joy as she embarks on the next era of her life as a digital nomadic entrepreneur. Amy was formerly a senior corporate executive, a nationally recognized sales and operations expert, an award-winning actress, a resident of 13 different US cities, and a prize-winning DC blogger. Amy has a vast network of friends and colleagues with whom she enjoys travel and adventures and a close family including six niblings (nieces & nephews), the loves of her life! Connect with Amy: amypalmer.bio Join the Blueprint Breakers Insiders Network: ⁠⁠⁠⁠⁠⁠⁠Community.BlueprintBreakers.com⁠⁠⁠⁠⁠⁠⁠

100 Episodes Later: What I Know Now About Midlife Freedom

100 episodes. I can’t quite believe I’m saying that. In this solo episode, I’m taking a moment to pause, reflect, and celebrate what this journey has really been about—not just the podcast, but everything that has come with it. I’m sharing why I started this podcast in the first place, what I’ve learned about you (and me), and how this entire experience has reshaped how I think about work, rest, success, and what’s actually possible in midlife. If you’ve ever felt like the traditional path doesn’t quite fit… this episode is for you. About Amy A. Palmer As host and facilitator for the Blueprint Breaker podcast, Amy is dedicated to expanding and amplifying the voices of women over 45 who are living a “non-traditional” lifestyle. She believes there is more than one way to do life and we all deserve to be seen, heard, understood and represented. After a lifelong struggle with feeling “outside” the societal norm and longing to live up to perceived expectations, pardon Amy’s French as she says fuck the blueprint! She has found peace, acceptance, and joy as she embarks on the next era of her life as a digital nomadic entrepreneur. Amy was formerly a senior corporate executive, a nationally recognized sales and operations expert, an award-winning actress, a resident of 13 different US cities, and a prize-winning DC blogger. Amy has a vast network of friends and colleagues with whom she enjoys travel and adventures and a close family including six niblings (nieces & nephews), the loves of her life! Amy's Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @amypalmer.today Join the Blueprint Breakers Insiders Network: ⁠⁠⁠⁠⁠⁠⁠Community.BlueprintBreakers.com⁠⁠⁠⁠⁠⁠⁠

Rethinking Relationships in Midlife: A Conversation About Polyamory

One of the things I love most about this podcast is getting to hear perspectives that are very different from my own. Sometimes those conversations are inspiring, sometimes surprising, and sometimes they challenge assumptions we didn’t even realize we were carrying. Today’s conversation is one of those. We’re talking about ethical non-monogamy in midlife—a topic that can feel unfamiliar or even a little uncomfortable for some people. But rather than approaching it with judgment or sensationalism, I wanted to approach it with curiosity. Because when we hear how other people design their lives and relationships, we often learn something meaningful about honesty, autonomy, and connection. My guest today is Tracie Guy-Decker. Tracie is a podcaster, writer, illustrator, and mom based in Baltimore, Maryland. She co-hosts the podcast Deep Thoughts About Stupid Sht* with her sister and is launching a blog and memoir project called Hot Flash of Genius, where she shares the challenges, joys, and insights of ethical non-monogamy in midlife. In this conversation, Tracie shares how she found herself exploring this lifestyle later in life, what ethical non-monogamy actually means, and what it requires in terms of communication, honesty, and self-awareness. Whether this topic feels relatable to you or completely outside your experience, I think you’ll find this conversation fascinating. About Tracie Guy-Decker Tracie Guy-Decker is a podcaster, writer, illustrator and mom based in Baltimore, Maryland. She is co-host, with her sister, of the podcast Deep Thoughts About Stupid Sh*t, and is launching a blog and memoir project entitled Hot Flash of Genius, to share the challenges, joys, and insights of ethical non-monogamy in midlife. Through all of her work, Tracie endeavors to make the world a bit more meaningful, a bit more compassionate, and a lot more fun. You can find her at tracieguydecker.com [http://tracieguydecker.com/]  About Amy Palmer As host and facilitator for the Blueprint Breaker podcast, Amy is dedicated to expanding and amplifying the voices of women over 45 who are living a “non-traditional” lifestyle. She believes there is more than one way to do life and we all deserve to be seen, heard, understood and represented. After a lifelong struggle with feeling “outside” the societal norm and longing to live up to perceived expectations, pardon Amy’s French as she says fuck the blueprint! She has found peace, acceptance, and joy as she embarks on the next era of her life as a digital nomadic entrepreneur. Amy was formerly a senior corporate executive, a nationally recognized sales and operations expert, an award-winning actress, a resident of 13 different US cities, and a prize-winning DC blogger. Amy has a vast network of friends and colleagues with whom she enjoys travel and adventures and a close family including six niblings (nieces & nephews), the loves of her life! Amy's Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @amypalmer.today Ways to work with me: https://amypalmer.bio [https://amypalmer.bio]