Are you ready to navigate the holiday season with confidence and avoid the typical weight we tend to gain this time of year?

This episode kicks off our special holiday series, designed to give you one simple, effective tip per episode to help you stay on track with your health and weight goals through the celebrations and family gatherings.

Today, we’re exploring the powerful concept of identity-based habits inspired by James Clear's Atomic Habits. We’ll talk about why deciding who you want to be this holiday season makes healthier choices simpler and more natural—so you can enjoy treats and traditions without derailing your goals.

In This Episode, You’ll Learn:

1. Why Small Identity Shifts Lead to Big Changes: How defining your holiday identity (like being "someone who treats their body with love") impacts the decisions you make around food, movement, and celebrations.
2. Simple, Effective Examples of Identity-Based Habits: From choosing one dessert instead of many, to prioritizing a daily walk, these small adjustments help you enjoy the holidays without the guilt.
3. Actionable Steps for a Guilt-Free Season: Practical exercises to clarify your holiday identity and make choices aligned with your goals.

Ready to Avoid Holiday Weight Gain and Start Strong in 2025? If you're serious about making this holiday season a healthy, happy one, join my Metabolic Mastery for Women Over 40 program! Join now to get free support through the end of 2024 and kick off 2025 ahead of the game. This exclusive offer includes a free 15-minute call to map out your path to a balanced, energized holiday season.

👉 Book your free 15-minute call here 👉 Learn more about Metabolic Mastery here

In health,

Lara

Hi lovely,

In this episode, we’re diving into the power of small, impactful changes that support sustainable weight loss and improve overall health. These simple, daily tweaks can help you break through common weight loss roadblocks and create long-lasting results, perfect if you’re feeling overwhelmed by everything you think you “should” do to lose weight or feel more energetic.

Here’s what we’ll cover:

• Why Small Wins Matter: Small, achievable goals can increase motivation and make sticking to healthy habits easier. By incorporating easy wins, you’ll build consistency that lays a strong foundation for reaching weight loss and health goals without burnout.

• Simple Changes That Lead to Big Results: Discover high-impact yet easy adjustments like prioritizing good-quality sleep, adding more protein to each meal, staying hydrated, and sneaking movement into your day. These small steps help boost metabolism, manage cravings, and support energy levels without requiring a complete lifestyle overhaul.

• Real-Life Success Stories: Hear how real clients achieved lasting results by adopting just one or two of these small but powerful changes, helping with everything from losing weight after 40 to improving energy and managing cravings.

• Getting Started Today: We’ll wrap up with actionable tips, like setting a protein goal per meal, tracking water intake, or focusing on quality sleep—all simple steps you can start right away.

Tune in to learn how to make small adjustments that add up to big, lasting health changes. Small wins truly make the biggest difference, especially when it comes to weight loss, energy, and feeling better every day!

Want to learn more? Here are your next steps!

Step 1: DM me on Instagram; I’d love to hear from you! https://www.instagram.com/nutritionherway/

Step 2: Join a FREE community https://www.nutritionherway.com/Community

Step 3: Go to https://go.nutritionherway.com/call and schedule a FREE call to determine how I can help you!

Hello lovely,

In this behind-the-scenes episode from my group coaching call, I’m answering a common question from a client who’s been struggling to stay on track with healthy eating because she can’t seem to get enough protein.

Tune in as I challenge Karen’s mindset around protein and explore how this impacts her weight loss journey, energy levels, and overall health. Whether you’re navigating weight loss after 40, boosting energy, or managing perimenopause or menopause symptoms, this episode will give you actionable tips on how to add more protein to your meals, why protein is essential for women over 40, and how it supports metabolism and fat loss.

I’ll also share some simple, quick meal ideas packed with protein to help you stay consistent and energized without feeling overwhelmed. If you’ve ever found it hard to reach your protein goals or wondered why protein is so important for weight loss and metabolism, this episode is for you!

In health,

Lara

Want to lose weight without dieting?

Join the Metabolic Mastery for Women Over 40 Program

Have questions about this program? Book a free 15-min call with me

Are you struggling with stubborn belly fat and wondering why, despite your best efforts, it just won’t budge? In today’s episode, I’m diving deep into the hormonal reasons behind midsection weight gain, especially during perimenopause and menopause.

We’ll explore how fluctuations in estrogen, the decline of progesterone, and elevated cortisol levels all contribute to fat storage in the abdominal area. I’ll also break down some key research that explains why this happens and what you can do about it. You’ll walk away with actionable tips on how to manage these hormonal changes through stress reduction, improving sleep, and adjusting your exercise routine.

If you’ve been feeling frustrated or stuck, this episode will give you a clear understanding of what’s happening in your body and how you can start seeing real progress.

Key Topics:

• The role of estrogen and progesterone in fat storage
• How cortisol contributes to belly fat
• Research-backed strategies to reduce stress, improve sleep, and balance your workouts

Key References:

• Study on Estrogen and Fat Distribution – The Journal of Clinical Endocrinology & Metabolism (2019)
• Study on Progesterone and Fat Metabolism – American Journal of Physiology (2003)
• Cortisol and Weight Gain Study – Obesity Reviews (2008)
• Cortisol and Perimenopausal Women – Menopause: The Journal of The North American Menopause Society (2016)
• Red Light Therapy and Cortisol – The Journal of Alternative and Complementary Medicine (2015)
• Sleep and Cortisol Regulation – Sleep Medicine Reviews (2009)
• HIIT and Cortisol – Sports Medicine (2021)

If you enjoy this episode and find it helpful, I’d love for you to leave a quick review. It’s the best way to support the show and help other women discover it too!

In health

Lara

Want to lose weight without dieting?

Join the Metabolic Mastery for Women Over 40 Program

Have questions about this program? Book a free 15-min call with me

Hi lovely,

Are you waiting until January to start your weight loss journey?

If you’ve ever thought, “I’ll focus on my health after the holidays,” this episode is for you.

In this episode I break down why starting in January might not be the best strategy for long-term success, sharing surprising research about the stress of New Year’s resolutions and how they often lead to burnout and early dropout from weight loss programs.

I also tackle the dangers of the “all-in or all-out” mentality that often fuels yo-yo dieting, making weight loss even harder in the future.

In this episode, you’ll learn:

• Why waiting until January could be sabotaging your weight loss goals
• The negative impact of yo-yo dieting on your metabolism and mental health
• How starting now with simple, manageable steps can set you up for success
• Why focusing on small changes now can make the holiday season more enjoyable and stress-free

Links mentioned in this episode:

Work with me now for an extra 2 months of support through the Metabolic Mastery for Women Over 40 program. - Check out the details HERE

Schedule a free 15-minute call with me using this link to ask any questions you have about this program:

Tune in to discover why there’s no better time than now to take control of your health and feel better before the new year even begins!

In health,

Lara

Hi lovely,

Ready to finally boost your metabolism and lose weight after 40?

Tune in to Day 1 of my free 2-day bootcamp!

In this episode, we dive deep into why your metabolism slows down after 40, how hormones impact weight gain during menopause and perimenopause, and what you can do to stop weight gain now.

If you haven't signed up yet, join the bootcamp here: https://go.nutritionherway.com/bootcamp.

Don’t miss Day 2 tomorrow at 11am EST, where I'll be sharing my step-by-step guide on how to Master Your Metabolism After 40!

Plus, by joining live, you’ll have the chance to win some of my favorite metabolism-boosting products and 2 exclusive scholarships to use towards my Metabolic Mastery for Women Over 40 program!

Want to take it even further? Learn more about the Metabolic Mastery program, where you’ll discover how to boost your metabolism, balance your hormones, and lose weight without restrictive dieting.

Click here to save big and start transforming your body today!

I look forward to seeing you LIVE!

Lara

In this episode, we’re tackling the 3 biggest exercise mistakes women over 40 make that could be sabotaging your weight loss efforts.

If you’re stuck in a plateau, feeling fatigued, or frustrated with your fitness routine, this is for you.

Learn how to avoid the pitfalls of doing too much HIIT, not enough movement, and fasted workouts—plus, discover the best exercise strategies to boost your metabolism, balance hormones, and finally shed stubborn weight.

Struggling with perimenopause or post-menopause weight gain? Don’t miss this!

And if you’re ready to dive deeper, sign up for my FREE 2-Day Bootcamp on October 15th and 16th.

If you can't make it live - it's OK - still sign up as you will get a replay!

LIVE 2-Day Workshop to Learn How To Lose Weight Without Dieting After 40:

Is going to include:

• LIVE 60-minute Zoom call with me AND all the other ladies who want to lose weight without dieting
• Quick, to-the-point TEACHING
• EASY-TO-DO Homework for QUICK wins
• OPPORTUNITY FOR FREE 15-Minute POWER COACHING with ME!
• WALK AWAY WITH: Next steps to shed weight & regain your energy, new friends, and clarity on WHY what you've tried thus far to end your weight gain HASN'T worked, and what to do INSTEAD
• I PROMISE: NO MORE recommendations to just eat less & move more. This workshop will NOT include the same recommendations you see all over the internet. My PROMISE to you is that you will hear something new in this workshop that will unlock your metabolism, because, honestly, I don't have time to put this much effort into putting this on for you to tell you things you already know.

Sign up now at https://go.nutritionherway.com/bootcamp

Want to learn more? Here are your next steps!

Step 1: Join me LIVE on the 2-day bootcamp: Master Your Metabolism After 40 Bootcamp https://go.nutritionherway.com/bootcamp.

Step 2: Join a FREE community https://www.nutritionherway.com/Community

Step 3: Go to https://www.nutritionherway.com/metabolism-consult-qualifying-call and schedule a FREE call with me to determine how I can help you!

In today’s episode, we’re tackling one of the most common (and frustrating) pieces of advice women over 40 hear when trying to lose weight: “Just eat less and exercise more.”

If you’ve been following this advice and feel stuck—especially if you’re in perimenopause or post-menopause—this episode is for you.

I’m sharing a real client story about how following this outdated approach led to stress, slowed metabolism, and hormonal imbalances.

We’ll dive into why restrictive dieting isn’t the answer, how it affects your metabolism and cortisol levels, and what to do instead to achieve healthy weight loss.

Learn how to boost your metabolism, balance your hormones, and create lasting results by shifting the way you approach nutrition and movement.

Plus, I’ll introduce you to my step-by-step method for improving energy, reducing bloating, and overcoming menopause weight gain.

Ready to stop spinning your wheels? Join me in my free 2-day bootcamp on October 15th and 16th, where I’ll reveal the 10 biggest weight loss mistakes women over 40 make and how to fix them.

If you can't make it live - it's OK - still sign up as you will get a replay!

LIVE 2-Day Workshop to Learn How To Lose Weight Without Dieting After 40:

Is going to include:

• LIVE 60-minute Zoom call with me AND all the other ladies who want to lose weight without dieting
• Quick, to-the-point TEACHING
• EASY-TO-DO Homework for QUICK wins
• OPPORTUNITY FOR FREE 15-Minute POWER COACHING with ME!
• WALK AWAY WITH: Next steps to shed weight & regain your energy, new friends, and clarity on WHY what you've tried thus far to end your weight gain HASN'T worked, and what to do INSTEAD
• I PROMISE: NO MORE recommendations to just eat less & move more. This workshop will NOT include the same recommendations you see all over the internet. My PROMISE to you is that you will hear something new in this workshop that will unlock your metabolism, because, honestly, I don't have time to put this much effort into putting this on for you to tell you things you already know.

Sign up now at https://go.nutritionherway.com/bootcamp

Want to learn more? Here are your next steps!

Step 1: Join me LIVE on the 2-day bootcamp: Master Your Metabolism After 40 Bootcamp https://go.nutritionherway.com/bootcamp.

Step 2: Join a FREE community https://www.nutritionherway.com/Community

Step 3: Go to https://www.nutritionherway.com/metabolism-consult-qualifying-call and schedule a FREE call with me to determine how I can help you!