We’re taught to fix our health by changing what we eat or how we move — but what about the patterns we carry within? In this episode, we unpack the emotional side of wellness and why so many people feel disconnected from their worth even when they’re “doing everything right.”

Jessica, a holistic health practitioner with close to 30 years of experience, shares how healing happens when we address the unseen layers of health. Together, we talk about breaking old patterns, honoring your value, and creating a more compassionate relationship with yourself — one that supports real, lasting change.

Email Jessica: jessicaruth23@gmail.com

Sugar Not Included Website

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Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave ⁠Here

Things We are Loving Right Now:

⁠Cute Journals⁠ to log our food and reflect each week

Kristina is obsessed with these ⁠pens⁠ 😍

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January can feel cold, heavy, and unmotivating — and it’s also when most people abandon their New Year’s goals. In this episode, Teresa and Kristina break down the number one key to weight loss for women: consistency. They share three simple, realistic ways to stay consistent — logging your food, staying active, and checking in with yourself weekly — plus what to do when motivation is nowhere to be found. If you don’t want this to be the year you quit, this conversation is for you.

More Resources Here

YouTube Videos Here

Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave Here

If eating less isn’t helping you lose weight—and you keep hitting plateaus—you’re not doing anything wrong. In this episode, Teresa and Kristina break down why calorie restriction doesn’t work for women long term, how it can actually slow progress, and why so many women feel stuck despite trying harder.

They share their own personal weight loss journeys and give 5 practical tips for busy women and moms to support their bodies, boost metabolism, and get back on track without dieting harder or feeling deprived.

This conversation is for women who are tired of fighting their bodies and ready for a sustainable, realistic approach to weight loss.

For more resources, go to our website: Sugar Not Included

Thank you so much to Dave Roberts for being our incredible editor!!! Want a top-notch editor?

Reach him at: Dave@dave-roberts.com

So many women are burned out not because they aren’t capable — but because they’ve spent years believing their worth depended on being the one who holds everything together.

In this episode, we sit down with Erisa Nakano, founder of Live Restfully, who helps high-performing women recover from burnout rooted in demanding careers, caretaker roles, and deeply ingrained beliefs about responsibility and value. Erisa shares her own aha moment — the realization that things began to shift when she stopped trying to earn her worth by always being the strong one.

We talk about what happens when women realize they don’t need to prove themselves anymore — especially for those who grew up as eldest daughters or took on that role early, learning to carry emotional weight in silence after being let down too many times. Erisa reflects on spending decades trying to prove her value to others, only to discover it was herself she was trying to convince she was worthy all along.

During the conversation, Erisa even guides Teresa through a powerful, real-time breakthrough, offering listeners an intimate look at how belief shifts can create immediate relief and clarity.

This episode is for the woman who’s tired of apologizing for choosing herself, done drowning in silence, and ready to release the idea that rest, boundaries, or support have to be earned.

🎁 Resource and Free Guide:
Erisa is offering a free guide to help you begin shifting out of burnout. You can find it and more about Erisa atLIVERESTFULLY.

What if you’re not failing at weight loss — you’re just carrying expectations that were never meant for your life?

In this episode, we talk about why moms need to remove the word failure from their vocabulary when it comes to their bodies and their health. We unpack how internalized shame, chronic energy depletion, and unrealistic societal “shoulds” keep women stuck in cycles of guilt and burnout. We also explore why self-compassion isn’t weakness — it’s a necessary skill for sustainable change — and how reframing what failure actually means can free you to move forward with clarity instead of pressure.

This conversation is a reminder that your body isn’t broken — and neither are you.

In this episode, we sit down with our amazing sister-in-law Cieara Kapaun, a certified massage therapist, for a conversation filled with insight, laughter, and a few surprises.

We talk about how the body keeps the score, why it’s so important to work with the same massage therapist, and what your therapist is really thinking when you fall asleep on the table (spoiler: they love it).

Cieara also shares her personal journey of starting a brand-new career after her daughter left for college, reminding us it’s never too late to listen to your calling. This episode is equal parts educational, inspiring, and fun — you’ll walk away with a new appreciation for your body and yourself.

You can find out more about Cieara here:

Instagram @indigobodyworks

Facebook @indigobodyworks

In this powerful episode of Sugar Not Included, Teresa and Kristina sit down with Dr. Terry Lynch—wellness expert, coach, and author—to explore her deeply personal journey of healing, awakening, and self-transformation.

Dr. Terry shares the life-changing moment that began her healing journey: reading You Can Heal Your Life by Louise Hay. What started as a spark of curiosity grew into a complete mind-body transformation that reshaped her health, her purpose, and ultimately her entire life.

Together, we dive into:
💛 How old beliefs shape our physical and emotional health
💛 The power of inner dialogue and self-compassion
💛 How to begin healing from the inside out
💛 What it means to choose yourself—without guilt
💛 Terry’s work as a coach, author, and guide for women reclaiming their wholeness

After our conversation, Teresa and Kristina reflect on the lessons, breakthroughs, and aha-moments they’re taking with them—and how Terry’s wisdom is shaping their own wellness journeys.

This is an episode full of heart, growth, and the reminder that you are far more powerful, capable, and intuitive than you’ve ever been told.

About our Guest:

Author of “Stressfish Guide to EmoTrance”, Dr. Terry Lynch is a Physical Therapist, Nutritional Endocrinology Practitioner, Certified Emotional Freedom Technique (EFT) Practitioner and Trainer, certified DreamBuilder Coach and international speaker whose main goal is exploring techniques and ideas that empower herself and others towards self-healing and improved performance skills.

She is the creator of the Inner Awareness Method and owner of Healing To Wellness, LLC. She incorporates faith based healing into her practice along with Inner Awareness, EFT (Emotional Freedom Techniques), and others to provide a unique experience for her clients as they move towards healing and/or using the gifts they have been given to the fullest. www.TerryLynchCoaching.com for more information.

The book Terry refers to is "You Can Heal Your Life" by Louise Hay

💫 Listen now and reconnect with the truest version of you.
🎙️ Sugar Not Included — Real wellness without the shame, rules, or sugar-coating.

In this eye-opening episode of Sugar Not Included, Teresa and Kristina open up about their personal journeys with food—from emotional eating to navigating food addictions—and the pivotal moments that helped them recognize what needed to change. Together, they unpack the complex ways food can comfort, control, and sometimes consume us.

The conversation doesn’t stop at storytelling. Teresa and Kristina share six practical, empowering tips designed to help you take back control of your relationship with food. Whether you’re struggling with cravings, looking to break old patterns, or simply want a healthier mindset, this episode offers compassion, clarity, and real-life tools to support lasting change.

Tune in for honest conversation, relatable experiences, and actionable guidance to help you reclaim your power—one choice at a time.

Show Notes

🌐 Website:
https://sugarnotincluded.com

📸 Instagram:
https://www.instagram.com/sugarnotincludedpodcast/

📘 Facebook:

🎧 Episode Editing:
A huge thank-you to Dave Roberts for editing this episode and bringing our audio to life!