
Health For Fitness
Heather Mae
➣ Health for Fitness Podcast (all platforms)
https://healthforfitness.podcastpage.io/
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh
Hi, My name is Heather.
My mission is to help 1 million people simplify their health and wellness without losing their mind through strategies, frameworks, and advice for busy people.
If you've been dieting on and off for years, have a million things going on, and just never seem to get it to stick long term - this is for you. Anybody can be healthy, I've proven it. I've taken people from all walks of life from unsustainable and unhappy to a lifestyle that supports their goals without driving them insane.
It looks different for everybody, but if we can use frameworks to think about and apply these strategies to our own situations - that changes everything. There are a few key things I've found with myself and my clients that just work. My goal is to share as many of those things with you as I possibly can without any fluff - the fluff prevents us from looking at our habits clearly and logically.
This doesn't have to be hard or miserable, and I don't want you to take my word for it. I'd like to prove it to you.
If I helped you simplify or clarify your healthy lifestyle in any way, please leave a review.
This is how I'm measuring my progress.
You get nothing out of leaving a review - there's no social credit, there's no likes and comments.
By the law of reciprocity, a person that takes the time to leave a review, a rating, or a comment on the video versions is unlikely to do so without a positive impact of some sort.
So, this is how I will measure my mission.
If anything has resonated and you left a review - THANK YOU, from the bottom of my heart.
With Gratitude,
Heather Mae
*NOT medical Advice!*
My Customized Coaching Company: CustomizedWeightLoss.com
@hmaewalsh on Instagram
www.Youtube.com/itshmae
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Top 10 Health For Fitness Episodes
Goodpods has curated a list of the 10 best Health For Fitness episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Health For Fitness for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Health For Fitness episode by adding your comments to the episode page.

Hormones, Fat Loss, and Getting the Most Out of Your Effort
Health For Fitness
06/21/21 • 20 min
Hormones, fat loss, your cycle, and trying to navigate when all of them collide can be massively overwhelming. Here, we dive into the ins and outs of manipulating your cycle to work FOR you, not against you.
Instagram: @hmaewalsh
Email List: http://eepurl.com/hxxm0L
No spam, just nutrition advice, for free.
Find me on YouTube, https://www.youtube.com/channel/UCSvUIDHKM2wscCU3aGoeCbw
Women's Health Resources:
Beyond the Pill- Jolene Brighton
Period Repair Manual - Laura Briden
Hormone Cure - Sara Gottfriend
Woman Code - Alissa Vitti
No Period, Now What - Nicola Rinaldi
Taking Charge of Your Fertility - Toni Weschler
--- Support this podcast: https://anchor.fm/heather-walsh8/support➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

Is Fasting the Key to Easy Weight Loss? Intermittent + Time Restricted Eating Best Practices
Health For Fitness
01/27/25 • 15 min
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

Beginner to Elite: What Level of Coaching Do You Need? + Q and A
Health For Fitness
08/16/21 • 28 min
"If I want to _______ what kind of coaching do I need?" Find out here!
https://buymeacoffee.com/heatherwalsh
Join the email list:
http://eepurl.com/hxxm0L
No spam, just nutrition advice, for free.
Follow me on Instagram: @hmaewalsh
healthforfitness.us
Facebook Page: https://www.facebook.com/hmaewalsh--- Support this podcast:
https://anchor.fm/heather-walsh8/support
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

Self Sabotage: How to Stop F*cking Yourself Over
Health For Fitness
06/17/21 • 23 min
Do you look for the first possible reason to abort mission the second that you see a glimmer of progress? Buckle up, we're talking about how to undo all the BS narratives you've internalized and giving you some immediate tips and tricks to implement. --- Support this podcast:
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

#00 | How to Set Up a Healthy Lifestyle | New Years Revolution Challenge
Health For Fitness
12/18/23 • 12 min
Throw out your resolution , it's time for a revolution on the way we approach New Years. Subscribe to the show wherever you listen to podcasts (FREE) and turn on notifications. We'll be here every Monday morning to walk you through your new year, new routine. We suggest listening to episodes the day they come out to stay on track!
If you have failed resolutions in the past. You don't have mountains of effort to give to these things. You're tired of giving up and starting again . This is for you. New year's resolutions. I swear to God are designed to make people gain weight in the end.
And I'm going to walk you through how you're going to set up your new year so that you can still get excited about your health. You can still make a change, but you'll be setting up permanent change rather than focusing on individual actions, we're going to focus on setting up for change.
So this is the first part of your new year series. There will be one each week. We are going to set up all of the aspects of your life, your habits, your surroundings, your bedroom, your sleep, all of those different things. And we're going to make sure that you don't have to ever. Have a new year's resolution ever again.
So let's dive into it for those of you who are new here. I know some people are joining us for this series specifically. I have been a nutritionist for six plus years. At this point, I've helped hundreds of people sustain long-term weight loss. I know what sticks. I know what drives people nuts. And I know what is realistic advice and what is going to go in one ear and out the other.
So we're going to stick with things that actually make sense and that I've seen work over and over.
Today is all about making the thing easier before we even start the thing. Right? So if your thing is just eating better, if it is losing weight, whatever it is today, we're going to set you up to succeed.
And we're going to talk a lot about what that means.
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

11/13/23 • 19 min
AUDIO IS UNCLEAR AT CERTAIN SEGMENTS - WE APOLOGIZE!
Guest Today: Rob Migliaccio
Running list of best Health + Fitness Black Friday Deals Here!
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

How MUCH do I eat? | #01 New Years Revolution
Health For Fitness
01/01/24 • 16 min
Today we answer the questions:
- How much do I eat? (With or without tracking)
- What do I drink?
- When do I stop eating?
- Can I drink alcohol?
And, you'll leave with several action steps to get started on 2024 and beyond.
Partial Transcript: today we are back in the new years revolution series, we are revolutionizing the way you do new years, and we're making sure that you never have to have a generic new year's resolution that ends in February every single year.
And we're back at it the next ever, ever again.
They're really two questions. When someone comes and they say, you know, I want to lose weight or whatever. First one is what do I eat? And the second one is how much do I eat? Today, we are going to focus on the, how much, and it's going to steer you in the right direction anyway, but we will focus on what you are eating as well.
That is just as important.
And we will go into that as the series goes on. Today talking about how much you eat. We're going to split it up into two possibilities, essentially. If you are tracking your food and if you are not tracking your food, and if you have no idea what that means, you are not tracking your food and that's okay.
Tracking your food is something that I actually used to start nearly every single client on, like, unless they told me that it really stresses them out or it really just doesn't work for them. Or the technology thing is just like way too much. I started almost everyone there and I don't necessarily think that that's wrong. I think I'm now just more experienced and able to see that it's just not going to be a long-term solution for a lot of people.
So I basically try to mash them together the best I can in the beginning to make sure I really understand what they're eating and we can make improvements. However.
The older I've gotten. You have to remember. So when I started taking clients, we started the gym. I was still a senior in college. I was an idiot I was 20, 21.
Yeah. 21. So this is not. Uh, wisdom filled human being that we're talking about when I started this and as I've gotten older and life has gotten more stressful and more real. And we went through the pandemic with the gym and I've just had times where I really understood. Fitness being on the back burner and like, couldn't even imagine trying to fit a workout into my day.
Like I get it and I don't think I fully got it before. But for the past couple of years, I found that most people transition out of tracking towards the end and we make, and us making sure that that transition goes smoothly is really kind of the end of their journey with me. And then I graduate them, quote, unquote. When you're listening to kind of both ends of this, I don't want you to think, okay.
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

Proven Supplements: What IS worth taking?
Health For Fitness
02/03/25 • 23 min
✅ The Supplements Mentioned (All third party tested, NSF Certified)**
- **Creatine** (performance, recovery, brain function). - https://s.thorne.com/CRSRx
- **Caffeine** (energy, focus, endurance) - https://s.thorne.com/kI4DJ
- **Whey Protein** (if you struggle to hit protein intake). - https://s.thorne.com/emFVt
- **Omega-3s** (for brain, heart, & joint health). - https://s.thorne.com/cfP6Q
- **Magnesium** (for sleep, stress, & recovery). - https://s.thorne.com/oSHVT
- **Vitamin D + K2** (for bone & immune health). - https://s.thorne.com/cdcOL
- **Probiotics** (for gut health & immunity). - https://s.thorne.com/XDzMc
- **Multivitamin** (for overall nutrient support). - https://s.thorne.com/S0qS2
Episode Citations
1. Creatine – Performance, Muscle Retention & Brain Health
Kreider, R. B. et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine."
🔗 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
2. Caffeine – Energy, Focus & Performance Booster
Grgic, J. et al. (2020). "Caffeine ingestion enhances exercise performance: A meta-analysis." British Journal of Sports Medicine.
🔗 https://bjsm.bmj.com/content/early/2020/03/06/bjsports-2019-101765
3. Whey Protein – Muscle Growth & Fat Loss
Hulmi, J. J. et al. (2010). "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." The American Journal of Clinical Nutrition.
🔗 https://academic.oup.com/ajcn/article/92/5/1080/4597392
4. Omega-3 (DHA & EPA) – Brain, Joints & Inflammation Support
Calder, P. C. (2018). "Omega-3 polyunsaturated fatty acids and inflammatory processes: Nutrition or pharmacology?"
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130902/
5. Magnesium Bisglycinate – Sleep & Stress Management
Abbasi, B. et al. (2012). "The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial." Journal of Research in Medical Sciences.
🔗 https://www.sciencedirect.com/science/article/abs/pii/S1756464612002466
6. Vitamin D + K2 – Bone & Immune Health
Holick, M. F. (2007). "Vitamin D deficiency." New England Journal of Medicine.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687140/
7. Probiotics – Gut Health, Digestion & Immunity
Ouwehand, A. C. (2018). "A review of gut microbiota and its impact on obesity and metabolic disorders." Journal of Functional Foods.
🔗 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359935/
8. Multivitamin – Nutrient Insurance for Deficiencies
Gaziano, J. M. et al. (2012). "Multivitamins in the prevention of cancer in men: The Physicians' Health Study II randomized controlled trial." JAMA.
🔗 https://jamanetwork.com/journals/jama/fullarticle/1357267
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

07/26/21 • 19 min
If you are going through any sort of routine, it can be overwhelming to keep up with your nutrition and fitness plans. Here we talk about how to avoid spiraling and how you can ensure your vacation is fun, relaxing, and you keep your sh*t together.
Join the email list:
http://eepurl.com/hxxm0L
No spam, just nutrition advice, for free.
Follow me on Instagram: @hmaewalsh
--- Support this podcast: https://anchor.fm/heather-walsh8/support➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh

One Thing That Silently RUINS Fat Loss or Muscle Gain Progress. (Hint, it's not your diet)
Health For Fitness
08/25/23 • 15 min
*Sorry for the weird pause at the beginning, intro music did not load!
Do you overthink your health routine? This one's for you.
I'm hoping that by the end of this, you feel a little bit better and you also feel like you can weigh yourself and understand it and not just have that panicky feeling. Cause I think that comes from really not knowing what it means and the fear that obviously it can never be undone or I, once I gained weight, it's so hard to lose it.
There's a million things and they're all valid. So basically your weight is a culmination of everything that's going on, right? It's everything that has entered and inflamed and hydrated or dehydrated or any other process, your body in the past 24 ish hours. Most of the things that affect your weight day to day are not fat or muscle or fat loss or anything like that. That's really hard to come to terms with when weight is such an accurate predictor over time for fat loss, we all look at our weight over time. Like, did we lose weight? And that makes sense, because over time it is a decent measure of body fat because you're not going to lose, , 150 pounds of heart mass.
That's not really how it goes. So. there's a few big things that I think really affect your weight. That maybe if you can pay attention to them, you can kind of understand if the skill spikes one day, why that may be. So first thing, salt, if you have a super salty meal and you're not adequately hydrated, your body's goal is essentially to maintain a balance of salt and water, and that's going to affect how viscous your blood is.
There's a certain level that your body wants to keep it at, right? So we need a good balance of both. When one of those levels gets too high, AKA. K you have a super salty meal. You don't drink enough water. You're not hydrated going into it, whatever it is. That's when we can see that like puffiness in the morning, we might feel a little bit bloated, whatever it may be. Your body's holding onto a little bit more water in order to make that ratio of salt to water, more efficient for your blood flow.
Pretty important, right? It doesn't really care that you're on a diet and you're going to be sad about what the scale says.
Instagram: @hmaewalsh
➣ Youtube Channel:
https://www.Youtube.com/itshmae
➣ Free Calorie + Macro Calculator:
CustomizedWeightLoss.com
➣ Third Party Tested + NSF Certified Supplements: https://www.thorne.com/u/customizedweightloss
➣ Instagram:
@hmaewalsh
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FAQ
How many episodes does Health For Fitness have?
Health For Fitness currently has 43 episodes available.
What topics does Health For Fitness cover?
The podcast is about Health & Fitness, Weight, Exercise, Nutrition, Crossfit, Women, Mental Health, Women'S Health, Fitness, Podcasts, Gym, Diet, Workout, Muscle and Weight Loss.
What is the most popular episode on Health For Fitness?
The episode title '#00 | How to Set Up a Healthy Lifestyle | New Years Revolution Challenge' is the most popular.
What is the average episode length on Health For Fitness?
The average episode length on Health For Fitness is 24 minutes.
How often are episodes of Health For Fitness released?
Episodes of Health For Fitness are typically released every 7 days, 3 hours.
When was the first episode of Health For Fitness?
The first episode of Health For Fitness was released on Jun 12, 2021.
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