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This episode is all about snacks and why they are one of the biggest obstacles to weight loss and maintenance.

We talk about how snack sizes have quietly grown over the years and how many snack foods are loaded with sugar, sodium, and fat. They taste great, go down fast, and make it incredibly easy to eat a large amount of calories without realizing it.

Amber also breaks down how something that looks simple, like a tortilla chip, is actually made from multiple tortillas cut up and fried. Then comes the real question. How many of those do you think you eat in one sitting?

This conversation will change how you look at snacking, portion sizes, and the foods that feel harmless but add up quickly.

If you’ve ever said “It was just a snack,” this episode is for you.

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This episode explores one of the most important pieces of transformation: identity.

You can track your food, lift the weights, hit your steps, and drink the water. If you still see yourself as the old version of you, the results won’t last.

Heather and Amber talk about what it means to become the person who follows through, prioritizes health, and makes choices that support long-term success.

You’ll hear how identity influences habits, how to shift from “trying” to becoming, and what small mindset changes help bridge the gap between who you are now and who you want to be.

Listen to Episode 8 for a motivating conversation about creating the identity that matches the healthy, strong, confident person you are working toward.

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We are shining a spotlight on something that can make or break any health journey: the people who support you.

Heather and Amber talk about the role spouses, and the rest of your “supporting cast," play when you’re trying to make real changes in your life. From encouragement and accountability to the small daily moments that matter more than we realize, having the right people in your corner can transform the entire experience.

We also share some personal stories about how our husbands are supporting our journeys — the funny moments, the unexpected gestures, and the ways they help us stay grounded and committed when things get tough.

Tune in to feel inspired, understood, and reminded that you don’t have to do this alone.

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In this episode, Heather opens up about something so many women experience when they start a new nutrition plan: the confusion around whether they’re actually in a deficit.

She feels like she’s eating a lot of food!! So how could this possibly be a deficit?

Amber breaks down the common misconception that “more food” automatically means “more calories,” and together they dig into why most people think they’re overeating… when they’re often still undereating or wildly misjudging portion sizes.

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In this episode, we get real about the learning curve that comes with starting a deficit diet because it’s never just about the food. For Heather, this phase has brought eye-opening lessons, unexpected challenges, and the realization that sustainable change requires more than tracking macros or adjusting portions.

It requires becoming a different version of yourself.

We dive into the mindset shifts Heather’s had to make: letting go of old habits, redefining comfort, and stepping into behaviors that match the results she wants. From planning ahead to staying consistent (even when it’s inconvenient), she’s learning that transformation isn’t about doing the same things harder. Instead, it’s about doing new things entirely.

Take a listen as we break down what it really takes to commit to a deficit, why identity matters in weight loss, and how changing your mindset is often the biggest step in changing your body.

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The holidays are here and so are the parties, the treats, and the temptation to “just start fresh in January.”

In this Toole Talk special episode, Amber and Heather tackle the holiday season head-on with real strategies to help you enjoy the celebrations without showing up in January with extra pounds.

From navigating parties and buffets to setting realistic goals, they share practical tips that will help you stay on track without feeling deprived.

Because maintaining your weight through the holidays is not only possible, it’s one of the smartest goals you can set for yourself this season.

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If you’ve ever started a new health journey, you know how tempting it is to want all the answers — What’s the plan? How long will it take? What results should I expect?

In this episode, Heather opens up about her need to understand the process and the timeline as she continues her nutrition journey. She wants to know exactly how it’s all going to unfold (don’t we all?)

But Amber reminds her that transformation isn’t linear — and that the process isn’t a one-size-fits-all plan. It’s personal, adaptable, and built around Heather’s body, goals, and life.

Together, they unpack what it means to truly trust the process — learning to stay flexible, patient, and curious, even when things don’t go as planned.

We are here for an honest conversation about expectations, progress, and the power of letting go of perfection when it comes to your health.

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The Comfort Crisis inspired us to step outside the easy and predictable — and for Heather, that meant taking on a whole new challenge: her nutrition.

As she navigates perimenopause, Heather realized that what used to work for her body isn’t working the same anymore. Her metabolism, energy, and hormones are shifting — and it’s time to adapt. So, she made the brave (and slightly uncomfortable) decision to let Amber step in as her nutrition coach.

In this episode, we dive into the conversations that led to that choice — from honesty and accountability to redefining what “healthy” looks like in this stage of life. Heather opens up about the emotional side of starting over, while Amber shares insights on how nutrition coaching can empower women to feel strong, balanced, and confident again.

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