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!

In this follow-up episode of Sugar Not Included, Teresa and Kristina dive into how we actually moved on from the scale—and why it stuck. After unpacking the toxicity of our scale obsession in our last conversation, we’re now sharing the mindset shifts, priorities, and habits that helped us let go for good (without even realizing it at first).

This episode is packed with honest stories, practical tips, and the real reasons why focusing on more fulfilling parts of health—like how you feel—can lead to lasting freedom. If you're ready to stop letting a number control your progress, this one's for you.

Keywords:

• breaking up with the scale

• how to stop using the scale

• ditch the scale

• scale-free health journey

• body-positive podcast

• intuitive health tips

• mindset shifts for weight loss

• healthy habits without weighing

• non-scale victories

• how to feel good without the scale

• wellness without weight obsession

• redefining health and progress

• letting go of weight tracking

• healing your relationship with your body

• scale addiction recovery

  
  

  
  

For years, the number on the scale dictated our mood, our worth, our confidence — and we didn’t even realize how deeply it was robbing us of our joy, our peace, and our sense of self. In this raw and honest episode, we open up about our toxic relationship with the scale — how it started, how it controlled our lives, and what it took to finally break free.

We talk about the shame, the spirals, the constant measuring, and the heartbreaking moment we realized we were modeling that same struggle for our daughters. This episode is both a confession and a reclamation — a declaration that the cycle ends with us.

We’ll share the exact steps we took to heal our relationship with our bodies, how we’re living differently now, and how you can begin your own journey toward freedom. If you’ve ever felt like the scale defined you, this episode is for you.

You are not alone. You are not broken. And you are allowed to live a life unmeasured.

⚠️ Disclaimer:

We want to be clear — we are not licensed therapists, dietitians, or medical professionals. We are simply sharing our personal story — our struggles, our healing process, and what helped us — in hopes that it resonates with others and encourages you to seek the support you need.

Everyone’s journey is different, and if you're struggling with body image, disordered eating, or your relationship with the scale, we strongly encourage you to reach out to qualified professionals.

🤝 You Are Not Alone: Free Resources & Support

If you or someone you know is struggling, here are free, confidential resources you can turn to:

• Call or Text: (800) 931-2237

• Chat: www.nationaleatingdisorders.org

• Services include crisis support, screening tools, and help finding treatment.

• Text HELLO to 741741

• Free 24/7 support from trained crisis counselors, for any kind of emotional crisis.

• Resources: www.bddfoundation.org

• Offers information, support tools, and global directories.

• Find help and screening tools: www.mhanational.org

You don’t have to do this alone. Whether you're in the thick of it, starting your healing journey, or supporting someone who is — there is help, and there is hope.

📞 National Eating Disorders Association (NEDA) Helpline📱 Crisis Text Line🌎 Body Dysmorphic Disorder Foundation🧠 Mental Health America🕊️

Final Note:

You don’t have to do this alone. Whether you're in the thick of it, starting your healing journey, or supporting someone who is — there is help, and there is hope.

🔑 Episode Keywords

Toxic Relationship, Self Worth, Body Image, Weight Loss Struggle, Postpartum Weight, Mental Health, Scale Obsession, Self Love, Body Positivity, Emotional Eating, Weight Fluctuation, Societal Pressure, Body Dysmorphia, Health Journey, Self Acceptance, Women'S Health, Negative Self-Talk, Fitness Motivation, Personal Growth, Emotional Well-Being

Credit:

Thank you to Dave Roberts for audio editing this episode! Need audio editing service? Email Dave at: dave@dave-roberts.com

Looking for ways to keep your motivation up and actually reach your goals? 🎯 This episode is packed with tips on building habits, finding support, and creating success—plus a behind-the-scenes peek at how Teresa and Kristina record with kids in the mix! 👩‍👧‍👦 Expect a few surprise cameos, a hilarious story about Dave, and lots of real-life laughs. This one’s all about rolling with the punches, embracing the perfectly imperfect, and having fun along the way.

Check out our website: www.sugarnotincluded.com

Join our community on Facebook: https://www.facebook.com/sugarnotincluded

Join our community on Instagram:

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

If you’re in the Wichita area, check out our amazing niece Nikki’s girls’ running club! 🏃‍♀️✨ Follow along: https://www.instagram.com/ictgirlsjustwannarun

🔑 Keywords & Phrases:

• stay motivated and reach your goals

• real life motivation tips

• building habits that stick

• motivation with kids

• goal setting and follow through

• podcast for busy moms

• creating success in everyday life

• finding support for your goals

• embracing imperfection

• fun motivational podcast

Credit:

Thank you to Dave Roberts for audio editing this episode! Need audio editing service? Email Dave at: dave@dave-roberts.com

Have you ever caught yourself waiting for that magical burst of motivation to finally get started—only to realize it never really comes? In this episode, we’re digging into what might actually be holding you back, the sneaky procrastination habits we all fall into (sometimes without even noticing), and how to break free from cycles that aren’t serving you. You’ll learn practical strategies to stop stalling, snap out of “motivational procrastination,” and start taking action toward the goals that matter most.

🎯 Keywords:

• why motivation never shows up

• procrastination disguised as planning

• practical tips to beat procrastination

• stop waiting and start acting

• podcast on motivation and mindset

• why you procrastinate on important goals

• how to break the procrastination cycle

• mindset tips for productivity

• strategies to take consistent action

• how to stop overthinking and start

Credit:

Thank you to Dave Roberts for audio editing this episode! Need audio editing service? Email Dave at: dave@dave-roberts.com

Now that we’ve called out the lies, it’s time to talk about the whys—why those wellness myths never served us, and why it’s time to flip the script.

In Part 2, Teresa and Kristina break down the mindset shifts that helped them let go of unrealistic rules and toxic beliefs around health, fitness, and food. Instead of chasing perfection or punishing ourselves into “wellness,” we’re talking about how to build a life that actually feels good—and sustainable.

You’ll hear real tips we're using right now, honest reflections on what starting over looked like for us, and how you can create fresh, freeing habits without waiting for the “perfect time.” No more shame spirals. No more all-or-nothing thinking. Just a real, empowering way to start living your healthy life today.

www.sugarnotincluded.com

Keywords:

• how diet culture affects self-worth

• myths the fitness industry sold us

• breaking free from toxic health beliefs

• podcast on body image and fitness

• real talk on food and fitness mindset

• personal stories about gym obsession

• recovering from diet culture

• letting go of wellness perfectionism

• health advice we wish we knew

• unlearning fitness and diet rules

https://www.facebook.com/profile.php?id=61578263140557

https://www.instagram.com/sugarnotincludedpodcast/?fbclid=IwY2xjawMDVjdleHRuA2FlbQIxMQABHnGK5eAhCZwd5KQKwDOzkQkYxtSrTybqu3ENiBcZGolnp6ljVCuei23nUlIy_aem_3NgJbPOfj2r9U88dvgXwOQ#

We bought the gear. We followed the meal plans. We chased the "dream body." And somewhere along the way, we started believing every promise the fitness and diet industry sold us—and the ones we sold ourselves.

In this episode, Teresa and Kristina get honest about the biggest lies on health, fitness, and food—and how those beliefs shaped their self-worth, routines, and mindsets. From going overboard in the gym to "clean eating" obsessions, we’re unpacking the toxic narratives that so many of us have internalized.

This is not just about calling out the industry—it's about calling ourselves in. Tune in as we share the moments that woke us up, the shifts that finally felt freeing, and the honest truths we wish we knew sooner. Maybe you’ll hear something that sounds a little too familiar—and maybe, just maybe, it’s time to let go of a few lies too.

www.sugarnotincluded.com

Keywords:

• how diet culture affects self-worth

• myths the fitness industry sold us

• breaking free from toxic health beliefs

• podcast on body image and fitness

• real talk on food and fitness mindset

• personal stories about gym obsession

• recovering from diet culture

• letting go of wellness perfectionism

• health advice we wish we knew

• unlearning fitness and diet rules

Credit:

Thank you to Dave Roberts for audio editing this episode! Need audio editing service, email Dave at: dave@dave-roberts.com