Episode 73: Why It’s So Hard to Lose Weight and Keep It Off

Episode 77: The Gap Between Knowing and Doing

Have you ever found yourself saying, “I know exactly what I need to do. I just can’t get myself to do it”? If so, this episode is for you. Most people don’t struggle because they lack information. They struggle because there is a gap between knowing and doing. We know we should eat better, move more, get more sleep, and manage our stress, yet we often find ourselves falling back into the same habits and patterns. In this episode, we explore why lasting change is about more than willpower and motivation. We discuss how our brains rely on autopilot to conserve energy, why that autopilot can keep us stuck in unhealthy habits, and how awareness is the first step toward creating meaningful change. We also dive into the connection between our thoughts, feelings, and behaviors, uncovering the hidden drivers behind stress eating, emotional eating, and other self-sabotaging patterns. Most importantly, we talk about how to replace these automatic responses with healthier coping strategies that support long-term success. If you've ever wondered why knowing what to do isn't enough, this conversation will help you better understand yourself and give you practical tools to start closing the gap between intention and action. In this episode, you'll learn: * Why autopilot is both helpful and harmful when it comes to lifestyle change • How awareness creates the opportunity for change • The difference between judgment and curiosity when examining your habits • How thoughts and emotions influence your behaviors • Why food is often a coping mechanism rather than the real problem • Practical ways to create healthier responses to stress, overwhelm, loneliness, and exhaustion • How to begin closing the gap between knowing what to do and actually doing it Resources & Links: Join Lifestyle School for Weight-Loss: https://www.hopeplackcoaching.com [https://www.hopeplackcoaching.com] Follow me on Instagram: https://www.instagram.com/hopeplackcoaching [https://www.instagram.com/hopeplackcoaching] Listen, subscribe, and share this episode with someone who has ever thought, “I know what I need to do—I just can’t seem to do it.” Supplement Store: Head over to my website: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com/]and check out my new supplement store! Use code: 104567 to create an account and order today!

Episode 76: Keto, Feasting & Fasting

In today’s episode, we’re talking about the ketogenic diet, insulin resistance and why I personally prefer a modified keto approach paired with feasting and fasting instead of strict calorie or macro tracking. I explain what a traditional ketogenic diet is, how ketosis works and why lowering insulin can be incredibly helpful for people struggling with blood sugar instability, cravings, weight loss resistance, PCOS and metabolic dysfunction. We also discuss common signs of insulin resistance, including difficulty losing weight, skin tags, abdominal weight gain and abnormal lab markers that are often overlooked for years before diabetes develops. I also share why I don’t believe most people can sustainably track calories and macros forever and why I prefer a more flexible approach centered around real whole foods, healthy fats, moderate protein and fiber-rich vegetables. We finish the episode by talking about metabolic flexibility, seasons of eating and why the best diet is ultimately the one you can adhere to and the one that truly supports your health long-term. Connect with Hope Plack Instagram: @hopeplackcoaching [https://www.instagram.com/hopeplackcoaching/]Website: Hope Plack Coaching [https://www.hopeplackcoaching.com/] Supplement Store: Head over to my website: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com/]and check out my new supplement store! Use code: 104567 to create an account and order today!

Episode 75: Let's Talk About Peptides

Peptides have exploded in popularity in the weight-loss and wellness world — but what are they, how do they work, and how much do we actually know about their long-term safety? In today’s episode, we move beyond the GLP-1 conversation and explore the broader peptide industry, including fat-loss peptides, growth hormone peptides, recovery peptides and the growing world of “biohacking” and optimization culture. We discuss: * What peptides are * Why many are injectable * The different types being marketed today * FDA-approved peptides vs “research chemicals” * Regulation and safety concerns * The lack of long-term human data * Why there is still no true shortcut around foundational metabolic health This episode is not anti-peptide — it’s a balanced conversation about science, marketing, risk and the modern desire for quick fixes in health and weight-loss. Resources & Ways to Work With Me   * Lifestyle School for Weight-Loss [https://www.hopeplackcoaching.com/] * Personalized Coaching [https://www.hopeplackcoaching.com/]   Visit: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com] Connect With Me Instagram: @hopeplackcoaching [https://www.instagram.com/hopeplackcoaching/] If this episode helped you, please share it with a friend, leave a review, and subscribe to the podcast so you never miss an episode. Supplement Store: Head over to my website: www.hopeplackcoaching.com  [http://www.hopeplackcoaching.com/]and check out my new supplement store! Use code: 104567 to create an account and order today! Disclaimer: This podcast is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before starting any medication, peptide or supplement protocol.

Episode 74: Fasting - Nature's GLP-1?

What Weight Loss Drugs, Osteoporosis, and the Minnesota Starvation Study Teach Us GLP-1 medications like Ozempic, Wegovy, and Zepbound have changed the conversation around weight loss—but are they creating something new, or are they amplifying systems your body already has? In today’s episode, we explore how fasting naturally activates many of the same pathways people seek from GLP-1 medications, including reduced hunger, improved insulin sensitivity, and increased fat burning. We also break down the recent study involving nearly 147,000 patients that found an increased osteoporosis risk among GLP-1 users and use it as a springboard to discuss what actually causes osteoporosis, why muscle and bone are deeply connected, and why weight loss alone should never be the goal. Finally, we dive into the Minnesota Starvation Study and explain the critical difference between chronic calorie restriction and therapeutic fasting. Key Takeaway The goal is not simply to become lighter. The goal is to become healthier, stronger, more metabolically flexible, and capable of maintaining that health long term. Fasting isn’t magic—it’s biology. And when paired with proper nutrition, resistance training, sleep, and stress management, it can become a powerful tool for improving metabolic health while preserving the muscle and bone that keep us strong for life. Resources & Ways to Work With Me   * Lifestyle School for Weight-Loss [https://www.hopeplackcoaching.com/] * Personalized Coaching [https://www.hopeplackcoaching.com/]   Visit: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com] Connect With Me Instagram: @hopeplackcoaching [https://www.instagram.com/hopeplackcoaching/] If this episode helped you, please share it with a friend, leave a review, and subscribe to the podcast so you never miss an episode. Supplement Store: Head over to my website: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com/]and check out my new supplement store! Use code: 104567 to create an account and order today!

Episode 73: Why It’s So Hard to Lose Weight and Keep It Off

Have you ever felt like your body is fighting against you when you try to lose weight? You start motivated. The scale moves at first. Then suddenly your progress slows, hunger increases, cravings intensify, and maintaining the weight loss feels nearly impossible. In this episode, we dive deep into the science behind why weight loss is so difficult to sustain and why this is about far more than “willpower.” We cover: * Why the body adapts to dieting * How calorie restriction slows metabolism * Hunger hormones like ghrelin and leptin * The psychological and metabolic lessons from the Minnesota Starvation Experiment * The difference between chronic calorie restriction and fasting * How insulin impacts fat storage and fat burning * What “body set weight” is and what controls it * Why many people regain lost weight * Practical ways to improve metabolic health and lower your defended weight range over time This episode is designed to help you stop blaming yourself and start understanding the biology behind fat loss, hunger, metabolism, and long-term weight maintenance. If you’ve struggled with losing weight and keeping it off, this episode will help you understand why—and more importantly, what to do differently moving forward. Connect with me on Instagram: @hopeplackcoaching [https://www.instagram.com/hopeplackcoaching/] Learn more about Lifestyle School for Weight-Loss and personalized coaching at: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com] Supplement Store: Head over to my website: www.hopeplackcoaching.com [http://www.hopeplackcoaching.com/]and check out my new supplement store! Use code: 104567 to create an account and order today! Disclaimer: This podcast is intended for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making changes to your diet, exercise, fasting routine, supplements, or medications.