Consistency Is Queen: The #1 Weight Loss Tip Women Actually Need

Season One Finale: You’re Not Broken

In our final episode of Season One, we’re closing this chapter the same way we’ve approached everything in Sugar Not Included — with honesty, compassion, and self-trust. This episode is centered around one of the most important messages we’ve shared all season: You are not broken. You are disconnected from yourself. We talk about what disconnection can look like in everyday life — the signs that show up emotionally, mentally, and physically when we’ve drifted away from ourselves — and why so many women mistake this for failure or something being “wrong” with them. We also share practical, gentle ways to begin reconnecting with yourself, including: * How to start listening to your inner voice again * Small moments that rebuild self-trust * Why inner growth often looks quieter than we expect We reflect on how we personally measure inner growth now — not by perfection or productivity, but by peace, awareness, and how we speak to ourselves — and share real examples from our own ongoing journeys. As we wrap up this season, we also share why we’ve decided to pause Sugar Not Included for a bit. In true alignment with the values we talk about on this show, we’re choosing to follow our own advice and give Teresa and her family the time and space they need as they move from Germany to Washington and settle into this new chapter. We don’t have a specific return date for Season Two yet, but we promise to share updates along the way. During the break, we’ll continue offering connection through bonus content, reflections, and videos over on our Patreon Page [https://www.patreon.com/cw/SugarNotIncluded]for those who would like to continue supporting the show and this mission. Finally, we want to say thank you. To every guest who trusted us with their stories. To every listener who tuned in, shared an episode, or sent a message. To our family and friends who supported us from the very beginning. Season One has exceeded anything we imagined, and we’re deeply grateful to each of you for being part of it. You are not broken. You are becoming. With so much love and gratitude, Sugar Not Included Patreon website: https://www.patreon.com/cw/SugarNotIncluded

From Self-Judgment to Self-Worth: A New Way to Heal with Jessica Shepard

We’re taught to fix our health by changing what we eat or how we move — but what about the patterns we carry within? In this episode, we unpack the emotional side of wellness and why so many people feel disconnected from their worth even when they’re “doing everything right.” Jessica, a holistic health practitioner with close to 30 years of experience, [https://www.jessicaruthshepard.com] shares how healing happens when we address the unseen layers of health. Together, we talk about breaking old patterns, honoring your value, and creating a more compassionate relationship with yourself — one that supports real, lasting change. Email Jessica: jessicaruth23@gmail.com Sugar Not Included Website [https://sugarnotincluded.com] You can now watch this episode! YouTube Videos ⁠Here⁠ [https://www.youtube.com/channel/UCm1wvjovWp6RH3G_L9zXuJg] Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave ⁠Here [Dave@dave-roberts.com] Things We are Loving Right Now: ⁠Cute Journals⁠ [https://amzn.to/3YZgj48] to log our food and reflect each week Kristina is obsessed with these ⁠pens⁠ [https://amzn.to/3YZqlSW] 😍 Some links on this page may be affiliate links

Consistency Is Queen: The #1 Weight Loss Tip Women Actually Need

January can feel cold, heavy, and unmotivating — and it’s also when most people abandon their New Year’s goals. In this episode, Teresa and Kristina break down the number one key to weight loss for women: consistency. They share three simple, realistic ways to stay consistent — logging your food, staying active, and checking in with yourself weekly — plus what to do when motivation is nowhere to be found. If you don’t want this to be the year you quit, this conversation is for you. More Resources Here [www.sugarnotincluded.com] YouTube Videos Here [https://www.youtube.com/channel/UCm1wvjovWp6RH3G_L9zXuJg] Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave Here [Dave@dave-roberts.com] Things We are Loving Right Now: Cute Journals [https://amzn.to/3YZgj48] to log our food and reflect each week Kristina is obsessed with these pens [https://amzn.to/3YZqlSW] Some links on this page may be affiliate links

Why Eating Less is Ruining Your Weight Loss Journey (Especially for Women)

If eating less isn’t helping you lose weight—and you keep hitting plateaus—you’re not doing anything wrong. In this episode, Teresa and Kristina break down why calorie restriction doesn’t work for women long term, how it can actually slow progress, and why so many women feel stuck despite trying harder. They share their own personal weight loss journeys and give 5 practical tips for busy women and moms to support their bodies, boost metabolism, and get back on track without dieting harder or feeling deprived. This conversation is for women who are tired of fighting their bodies and ready for a sustainable, realistic approach to weight loss. For more resources, go to our website: Sugar Not Included [www.sugarnotincluded.com] Thank you so much to Dave Roberts for being our incredible editor!!! Want a top-notch editor? Reach him at: Dave@dave-roberts.com

Why High-Performing Women Burn Out (And Why Silence Makes It Worse) with Erisa Nakano

So many women are burned out not because they aren’t capable — but because they’ve spent years believing their worth depended on being the one who holds everything together. In this episode, we sit down with Erisa Nakano, founder of Live Restfully [www.liverestfully.com], who helps high-performing women recover from burnout rooted in demanding careers, caretaker roles, and deeply ingrained beliefs about responsibility and value. Erisa shares her own aha moment — the realization that things began to shift when she stopped trying to earn her worth by always being the strong one. We talk about what happens when women realize they don’t need to prove themselves anymore — especially for those who grew up as eldest daughters or took on that role early, learning to carry emotional weight in silence after being let down too many times. Erisa reflects on spending decades trying to prove her value to others, only to discover it was herself she was trying to convince she was worthy all along. During the conversation, Erisa even guides Teresa through a powerful, real-time breakthrough, offering listeners an intimate look at how belief shifts can create immediate relief and clarity. This episode is for the woman who’s tired of apologizing for choosing herself, done drowning in silence, and ready to release the idea that rest, boundaries, or support have to be earned. 🎁 Resource and Free Guide: Erisa is offering a free guide to help you begin shifting out of burnout. You can find it and more about Erisa atLIVERESTFULLY. [www.liverestfully.com]