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.

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 here: https://www.instagram.com/ictgirlsjustwannarun

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.

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

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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

Join sisters Kristina and Teresa as they dish out real-life wisdom on staying sane, strong, and centered when life feels like too much.

Kristina is a U.S. Air Force officer and mom of two. Teresa is a military spouse and stay-at-home mom of three. Together, they’ve navigated chaos, curveballs, and complete overwhelm — and they’re here to help you do the same.

In this kickoff episode, they share the heart behind Sugar Not Included and break down simple, proven tools for emotional regulation — from breathing techniques that actually work to mindset shifts that change how you handle stress.

If you’ve ever felt like wellness was one more thing on your to-do list, this podcast is for you.

Go to www.sugarnotincluded.com to sign up for our newsletter and receive a complimentary companion worksheet for this episode!