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In this episode I talk about disordered eating patterns including binging, secret eating & emotional eating. I wanted to create an episode about Secret Eating in particular because, for many people who suffer with this issue, it feels incredibly shameful which creates negative issues within all aspects of our lives including our relationships with ourselves and others. It is a pattern of eating that is not talked about very often in the weight loss space but the truth is, many people deal with the habit of secret eating every day. I believe the more we talk about it and bring it out into the light, the more people can heal from this kind of disordered eating & the shame that surrounds it.

There is often a misunderstanding that we need to feel motivation or use willpower to behave or act in a new or different way. The simplest example many of us can relate to would be “I need to feel motivated to change my over-eating habits” or “I need more willpower to move my body”. Those are the things our brains tell us and we believe it. But remember that our brain often does not tell us the truth. Its goal is to conserve energy and make you feel safe so it makes sense it tells us these things, but the reality is it is not the true. Learn how to create willingness which leads to much easier weight loss or any goal in life you have set for yourself. This episode will teach you how to actually enjoy the weight loss process without having to feel like you’re white-knuckling anything. If you find yourself saying, “I just need to try harder” this episode is for you! To learn how I help my clients lose weight for good, create healthy relationships with food and live the life they desire, head over to HeatherHeynen.com

In this episode I talk about a specific way to approach restriction with food that works. There are ways to set guidelines for yourself that set you up to comply and follow these personal guidelines without feeling deprived or sad or like you’re missing out.

In this episode I discuss how to cultivate satisfaction in your food life (& regular life) through your behaviors, thoughts & food-choices. This is one of the principals I’ve incorporated within my own way of eating & one of the strategies I work with my clients on to cultivate LASTING weight loss. It is also an important part of long-term weight loss that no one really talks about (even though it’s incredibly important). This episode will give you a new, fresh way of looking at your food-relationship, your relationship with your body, & your relationship with your SELF.

Yoyo dieting is not only physically difficult on our bodies, it is incredibly emotionally & mentally exhausting & detrimental to our well-being. Living life in this way actually creates a life with extra stress & an unneeded focus on body and food (which takes away from focus and intention with other parts of our lives). It creates a very damaged and unhealthy relationship with our bodies & then with our Selves (I let myself fall off the wagon again. I’m such a failure. Im an awful person, etc). Take a listen and lean how to stop this cycle & lose the weight for good.

Does this sound familiar: “I do OK during the week but once the weekend comes, I lose it....its a free for all with food”. Or “I stick to my food plan during the week but once Friday night hits, it’s all over. I eat everything and anything”. If you find yourself in this hurtful cycle and constantly experience Monday morning remorse and regret, this episode can help you learn how to create weekends that are fun and free while still beginning each week without regret and feeling happier.

Build muscle after 40. Improve climbing performance. Recover faster. Stay strong on the wall. If you’re a climber over 40 and not seeing the strength gains you want, your daily protein intake may be the missing link. In this video, I break down 4 simple protein rules for climbers that make it easy to hit your daily protein target — without tracking obsessively or overcomplicating your nutrition. As we age, muscle protein synthesis declines. That means climbers over 40 need a more intentional protein strategy to build muscle, maintain power, protect tendons, and improve recovery between climbing sessions. Whether you’re projecting harder sport routes, pushing into harder bouldering grades, or trying to recover faster, getting enough protein directly impacts your strength-to-weight ratio, recovery speed, and long-term climbing longevity. In this video you’ll learn: ​ How much protein climbers over 40 actually need• The simple formula to calculate your ideal daily protein intake• Why lean protein supports muscle without unwanted fat gain• 4 simple, practical rules to follow that guarantee you’ll hit your daily protein goalIf you care about climbing stronger after 40, 50, and beyond — this is foundational. Subscribe for evidence-based strategies on climbing nutrition, mental training, strength training for climbers, recovery optimization, injury prevention, and aging strong as an athlete. Listen to the end to learn how to get my “protein cheat sheet” that makes getting in your daily dose of protein even easier. Website: https://www.heatherheynen.com Follow me: IG: https://www.instagram.com/heather.heynen?igsh=cGc5YTFidXM4Njlr&utm_source=qr FB: Heather Heynen Link to the NO-PREP, NO-COOK MEAL PLAN PDF https://heatherheynen.com/store  Link to the HIGH PROTEIN, HIGH FIBER EATING GUIDE PDF https://heatherheynen.com/store  Link to my ebook High Protein, Easy Recipes: my-downloadable-530035 Please support this show’s affiliates: David Protein Bars: Highest Protein, No Sugar, Lowest Calorie, Best Tasting protein bar out there! https://davidprotein.com/HEATHER PhysiVantage: The Best Whey Protein, Collagen & More https://physivantage.com/?ref=HEATHERHEYNEN Enter Discount Code HEATHERHEYNEN at checkout Thorne Supplements (High Quality Supps) Get 10% off with this link: https://www.thorne.com/u/PR1256243 5Strands: Affordable, easy food intolerance testing for humans and pets!  https://www.5strands.com/#HeatherHeynen. Enter Discount Code HeatherHeynen at checkout The information in this video is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program.

In this episode I discuss how to say no to ourselves & still feel good. Have you ever experienced the difficulty of saying no to the extra piece of cake or the second donut? Have you ever asked something like this... “How do I get myself to say no to the thing I know is going to bring me consequences I don’t want while not feelings so deprived and sad when I do say no?!” I discuss this more in depth, & I give you examples of the thoguhts, feelings behaviors many experience around this topic &, as always, I give a couple very practical thought l-work and behavioral strategies you can begin to implenment today in order to get you to a place of being able to say no to yourself at appropriate times AND also feel good about saying no….not feeling deprived, not feeling sad.

In this episode I teach you what reframing is and how to implement the technique into your life to make any change you want to make and make it last. As always, I give practical thought strategies and behavior strategies you can begin to implement today to start changing your life and body.

In this episode I explain WHY you keep doing things you don’t want to do and HOW to unwind your patterns of behavior that are not serving you (including eating & drinking behaviors). You will learn why you often continue to get stuck in patterns of behavior and thoughts that you don’t want to do. For example: you want to drop weight but continuing to over eat even though you really don’t want to...so frustrating! Begin to understand why this happens and HOW to change it.

Can you really climb V7 after 50? Or is that level reserved for younger climbers?At 52 years old, I decided to stop guessing and find out.In this video, I test my current limits, break down what’s actually holding climbers back after midlife, and share what I’m changing in my training to make V7 a realistic goal — not a fantasy.If you’re over 40, 50, or beyond and still want to:• Climb harder• Get stronger• Improve power and recovery• Avoid the slow decline everyone warns you aboutThis channel is for you.Aging does not automatically mean regression. But it does require smarter training, better recovery, and strategic strength work.In this video, you’ll learn:✔ What V7 really demands physically✔ Where midlife climbers lose ground (and how to fix it)✔ My honest strengths and weaknesses at 53✔ The plan to close the gapIf you're a climber who refuses to fade quietly, subscribe. This channel is about aging with power, performance, and purpose.New videos coming on:– Climbing performance after 50– Strength training for aging athletes– Recovery, hormones, and resilience– Mental toughness in midlifeLet’s redefine what’s possible.Are you trying to push into a new grade after 40 or 50? What’s your current project level?Website: https://www.heatherheynen.comFollow me:IG: https://www.instagram.com/heather.heynen?igsh=cGc5YTFidXM4Njlr&utm_source=qrFB: Heather HeynenLink to the NO-PREP, NO-COOK MEAL PLAN PDF https://heatherheynen.com/store Link to the HIGH PROTEIN, HIGH FIBER EATING GUIDE PDF https://heatherheynen.com/store Link to my ebook High Protein, Easy Recipes:my-downloadable-530035Please support this show’s affiliates:David Protein Bars: Highest Protein, No Sugar, Lowest Calorie, Best Tasting protein bar out there! https://davidprotein.com/HEATHERPhysiVantage: The Best Whey Protein, Collagen & Morehttps://physivantage.com/?ref=HEATHERHEYNENEnter Discount Code HEATHERHEYNEN at checkoutThorne Supplements (High Quality Supps) Get 10% off with this link:https://www.thorne.com/u/PR12562435Strands: Affordable, easy food intolerance testing for humans and pets!  https://www.5strands.com/#HeatherHeynen. Enter Discount Code HeatherHeynen at checkoutThe information in this podcast is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program.

If you’re a climber over 40, your training, recovery, and mindset need to evolve — or progress slows. In this episode of Next Send, I focus on three critical areas that make all the difference for midlife climbers:* Recovery: how to let your body actually adapt* Strength training: why it’s non-negotiable after 40* Identity & mindset: the stories we tell ourselves about agingI could have talked about a dozen other strategies, but these three create the foundation for climbing longevity and performance.🎯 Subscribe to Next Send for practical strategies on:* Everything Climbing over 40, 50, 60 & BeyondWebsite: https://www.heatherheynen.comFollow me:IG: https://www.instagram.com/heather.heynen?igsh=cGc5YTFidXM4Njlr&utm_source=qrFB: Heather HeynenLink to the NO-PREP, NO-COOK MEAL PLAN PDF https://heatherheynen.com/store Link to the HIGH PROTEIN, HIGH FIBER EATING GUIDE PDF https://heatherheynen.com/store Please support this show’s affiliates:David Protein Bars: Highest Protein, No Sugar, Lowest Calorie, Best Tasting protein bar out there! https://davidprotein.com/HEATHERPhysiVantage: The Best Whey Protein, Collagen & Morehttps://physivantage.com/?ref=HEATHERHEYNENEnter Discount Code HEATHERHEYNEN at checkoutThorne Supplements (High Quality Supps) Get 10% off with this link:https://www.thorne.com/u/PR12562435Strands: Affordable, easy food intolerance testing for humans and pets!  https://www.5strands.com/#HeatherHeynen. Enter Discount Code HeatherHeynen at checkout#ClimbingOver40 #MidlifeClimber #NextSendThe information in this podcast is intended to provide broad understanding and knowledge of healthcare topics. This information is for educational purposes only and should not be considered complete and should not be used in place of advice from your physician or healthcare provider. We recommend you consult your physician or healthcare professional before beginning or altering your personal exercise, diet or supplementation program.

In this episode I talk about Future-You-Work, what it is & how to implement it into your life to get to your weight loss and health goal (or any goal you hold!) much quicker & easier & make it last for a lifetime. As always, I give practical strategies you can start to implement today!

This episode is focused on how to gain psychological flexibility which gives you quicker, easier, lasting weight loss. Not to mention contentment, more moments of joy & a meaningful life. As always I give very practical strategies you can start implementing today.

If you have tried to lose weight or create new healthy habits by going on a diet in the past and have experienced misery, sadness & frustration which led to giving up, you’re not alone. In this episode I talk about how to get to your goal weight and keep it there for life without feeling like you’re on a diet.