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Sample of Paper Pencil Journal

Do you have a few samples of what the paper pencil journal looks like? I'm listening to your podcasts that describe what I should be doing, but I'd like a visual of what a journal page might look like.

Sample of Paper Pencil Journal

Hi Heather, I’ve been listening to your free podcasts and your YouTube videos, and I’m very interested in your method of journaling. I’ve been consistently and very successfully journaling all of my foods for 1 1/2 years now. I’d like to try your paper/pencil journal method to help with my habit of eating too much chocolate daily and to help eliminate the habit of grabbing small bites-licks-tastes throughout the day.

Cholesterol

Hi Heather! I am of course super happy for Sarah from the coaching series and totally understand why you had to shift gears. Selfishly, I was a bit bummed as I had hoped to hear more about how a long-term coaching situation regarding weight loss in combination with lower cholesterol might play out. I know you've talked about the basics about lowering cholesterol before (i.e., lower saturated fat, increase fiber, add movement). Could you please expand a bit how you would build on these and/or increase this over many months? For example, how much time do you give it before considering medication and/or supplements? Do you step-by-step keep increasing/decreasing goals for sat. fat/fiber/movement? What are your suggestions for the mind games of "I need to improve this fast" vs "slow and steady habit changes"? I'm sure there are more long-term questions that pop up. These are just a few examples. Thanks for all that you do! Sabrina

Strength Training Once a Week

Hello! I already take a walk in the evening most days and working on a calorie deficit, but I keep hearing about the many benefits of strength training! If I were to use dumbbells at home once a week for an hour long full body workout would that benefit me at all? Or would I need more days. I’m still in school and my life is pretty busy right now. Thank you.

Having Trouble With Dessert

Hi Heather! I've been a podcast premium member for a while now and I really love it. I listen to your podcast all the time and I agree with everything that you put out there. I have about 100 pounds to lose, I've lost almost 15 pounds so far - which, sadly enough, I wasn't able to do for a long time. I feel like this time will be different, but I've encountered a problem. My main issue was binge eating, and it still is something I struggle with - but making all my favorite "binge" foods at home and in a way that I like it and that's lower in calories has been super helpful. I cut out snacking and make large enough portions for breakfast, lunch and dinner - and I've been trying to fit in a treat every day to make the process more sustainable. I don't really have a problem overeating breakfast, lunch, or dinner - especially when I keep myself busy. But when I have dessert, I always want to get another bowl. I tried making a healthy dessert like Greek yogurt with fruit but I just didn't like it that much. A part of me said maybe I should give up the ice cream, etc. and wait a few weeks - reset my palate and move more towards fruit for dessert? But that might be my lower brain and I don't know if it's sustainable. A part of me got from Karolina's series that maybe I should keep eating this daily, and it won't be as tempting to overheat, but it's been almost 2 weeks now and I'm still struggling with this. It's been really hard. Part of me wants to just cut out dessert because it's really causing issues for me, but I don't know if I could stay away from dessert forever. I tend to want to dissociate while I'm having these treats and it feels like an unsatisfying binge. I'm leaning towards giving up these hyper palatable foods and making healthier desserts that don't tempt me to binge. Any ideas? What do you do for dessert? Any advice would be appreciated. Thank you.