If you’ve ever found yourself knee-deep in a packet of biscuits after a stressful day, wondering why you’re eating when you’re not even hungry—this episode is for you.In today’s chat, we’re breaking down emotional eating—what it really is, why it has nothing to do with willpower, and what you can do to start shifting out of it. We’re talking nervous system hijacks, shame spirals, cultural conditioning, and how to reclaim your power with a few simple but powerful tools.This one is part real talk, part mini masterclass—and it’s going to help you feel seen, understood, and ready to take back control.What You’ll Learn:The difference between physical hunger and emotional hungerWhy you crave high-sugar, high-fat foods when you’re stressedWhat “trigger foods” are and how to manage them without restrictionThe role of your nervous system and the “amygdala hijack” in reactive eatingPractical tools you can use right now to interrupt emotional eating patternsHow cultural messages and childhood experiences shape your comfort-with-food loopThe one mindset shift that makes all the differenceResources + Masterclass Mentioned:The Emotional Eating FixJoin my 1-hour masterclass where we go deeper into the emotional eating cycle and teach practical strategies to shift your patterns for good.🗓️ Live on 10 July 2025🎥 Replay may be available if you're listening after that date🔗 Emotional Eating fixExpert Concepts Referenced:Daniel Goleman’s “Amygdala Hijack” – how your emotional brain overrides logic in moments of stressDopamine and food reward pathways – why high-fat, high-sugar foods feel so irresistibleSelf-sabotage patterns and shadow work – the deeper layers behind why we reach for food when we’re overwhelmedLet’s Stay Connected:If this episode hit home, share it with a friend who needs to hear it too. And if you're ready to go deeper, the Emotional Eating Fix is waiting for you.✨ You’re not broken. You’re just human. And you’re doing better than you think.
--------
27:46
This is Why You Keep Quitting—And How to Change It
Ever wonder why you can set a goal with the best intentions… and still not follow through?It’s not because you’re lazy.It’s not because you’re not disciplined enough.It’s because your WHY—the real reason this matters to you—hasn’t been strong (or honest) enough to pull you forward when motivation fades.In this episode, I’m walking you through exactly how to find your real WHY—and how to use it to actually stick to the habits that’ll get you results.We’ll cover:✅ The “Deeper Why Ladder” to get clear on what really matters✅ Why your WHY doesn’t need to be deep, noble, or Instagrammable (but does need to be honest)✅ How to use the WOOP framework to turn your WHY into action—even on your most chaotic days✅ Why wanting to want it isn’t the same as actually wanting itThis one’s got mindset, strategy, and a no-fluff reality check that might just change the way you approach your goals.🎧 Hit play and let’s find your fire.🔗 Let’s Connect:If this episode made you rethink your approach to fitness, tag me on Instagram @traceefitness and let me know your why!Don’t forget to subscribe and leave a review — it helps more women like you find simple, doable ways to get strong and stay consistent.
--------
20:13
10 Things I Wish I Knew When I Started My Fitness Journey
If you’ve ever looked back at your fitness journey and thought, “Why didn’t someone tell me this sooner?”—same.In this episode, I’m pulling back the curtain on the 10 things I wish I knew when I first started out. We’re talking:✨ The real reason walking matters more than you think✨ Secret eating, self-sabotage, and how to break the cycle✨ Why strength training actually changes your shape✨ Letting go of perfection and finally being consistent✨ How to stay the course—even when motivation ghosts youI’m also sharing stories I’ve never told before (like being scared to buy smaller clothes after losing 20kg 🙃), and the surprising lessons that made the biggest difference—mentally, emotionally, and physically.Whether you’re just starting out or stuck in the middle, this is the episode I wish someone had given me at the beginning.🎧 Hit play and let’s get into it.Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitnessGet my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1
--------
38:40
The Lonely Chapter: Why Transformation Feels Like Losing Yourself Before You Find You
🎙️ The Lonely Chapter: Why Transformation Feels Like Losing Yourself Before You Find YouIf you’ve ever found yourself wondering “Why do I feel so alone?”—this one’s for you.In this episode, I’m diving into that uncomfortable middle space where you’re no longer who you were… but not quite who you’re becoming. We talk about the fear of rejection, why change can shake up your relationships, and how loneliness isn’t something to fear—it’s often part of the path.I share stories from my own journey, moments that triggered emotional eating, and what I’ve learned from leaders like Mel Robbins, Alex Hormozi, and Simon Sinek about building self-trust, letting go of approval, and finding peace in solitude.If you’re feeling stuck, disconnected, or like no one gets what you’re going through—pull up a chair. You are not alone.💭 What we cover:Why personal growth can feel isolating—and why that’s totally normalHow our brains process social rejection like physical painEmotional eating as a craving for connection (not just calories)Why “no one is coming to save you” is the most empowering thing you can realiseWhy solitude is sacred—and loneliness is a signal, not a failure4 practical ways to ride out “the lonely chapter” and keep moving forward🔗 Links & Mentions:🎧 The Way Out of the Dark podcast – Fear of rejection episode📚 Paulo Coelho – Manuscript Found in Accra🧠 Naomi Eisenberger (UCLA) – research on social pain and brain response🎤 Mel Robbins – “No one is coming” principle🎧 Alex Hormozi – Modern Wisdom episode on self-approval🎙️ Simon Sinek – Diary of a CEO insights on loneliness and being seenIf this one landed for you, take a moment to rate, review, or share it with someone who might need it today 💛And if you're going through your own lonely chapter—I see you. Keep going. You’re not lost. You’re becoming.Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitnessGet my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1
--------
25:48
The Self-Sabotage Spiral and How to Step Out of It
Ever caught yourself saying, “I know what to do… but I just don’t do it”? Yep. Me too.In this week’s episode, we’re getting into the nitty gritty of self-sabotage—that sneaky, frustrating thing we all do where we say we want something (like fat loss, confidence, or consistency)… but then act in a way that guarantees we don’t get it.I’m sharing the real talk on:What self-sabotage actually is and where it comes from (hint: it’s not about being lazy or broken)The real reason we raid the pantry when no one’s lookingWhat shadow work is (don’t worry, it’s not as woo as it sounds—and it might just change your life)A personal story I was honestly scared to share (but I did anyway, because someone out there needs to hear it)You’ll also get 5 practical, real-life tools to interrupt that “screw it” moment and stop derailing your goals in the name of comfort.This one’s raw, honest, a bit uncomfortable in places—but also full of aha moments, relief, and hope. Because the truth is, you're not failing... you're just trying to protect yourself in ways that aren't helping anymore.🎧 Pop your earphones in and come hang out. 🧠 Mentioned in this episode:Kim Constable’s story on Jack Daniels + mindset workCarl Jung on the shadow selfDr. Alice Boyes – The Healthy Mind ToolkitDr. Ramani Durvasula – Don’t You Know Who I Am?Dr. Susan David – Emotional AgilityCassia Tierney – Endure coachingScott Jeffrey’s Shadow Work Tools: scottjeffrey.com/shadow-work—💬 If this one hit home for you, hit subscribe and share it with a friend who gets it. And hey—if you’ve ever eaten treats straight out of the freezer while hiding the wrappers… you are SO not alone. 😅Resources & Links:📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitnessGet my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1Enjoyed this episode?Leave a review, share it with a friend, and let me know what hit home for you! Your support helps me reach and help more women just like you.
She Ain’t Heavy is your go-to podcast for no-BS fat-loss and fitness advice that actually makes sense. Your host, Tracey Erasmus shares real talk, real strategies, and a little humour to help you get stronger, feeling better, and finally see results that last.
Whether you’re over 35, fed up with diet culture, or just want someone to cut through the noise, you’re in the right place.
Get your free fat-loss guide here: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide
Let’s do this!
South Africa