Podcast
The Healthy Me Reset
Hosted by Emily VinZant, MD · EN
Welcome to The Healthy Me Reset, a podcast dedicated to women searching for spiritual, mental, and physical health in our modern world.
Hosted by Family Medicine, Obesity Medicine, and certified Life & Weight Loss Coach Emily VinZant, M.D., each episode teaches you how to gain control of the unhealthy habits in your life, create space to live with passion and God's purpose for you, and balance YOU to get healthy in the process.
This podcast is essential for anyone looking to go from minimizing disease (hello, meds, supplements, and challenges) to creating health.
If you find yourself asking...
* Why am I so exhausted all the time?
* Why am I stressed out every day of my life?
* How can I get healthy without being overwhelmed by adding to an already endless schedule?
* Will I ever stop being bloated, swollen, hormonal, and losing my hair? (Bonus if you've said: why won't my Doctor just let me try thyroid medicine to see if it helps?)
* Am I ever going to learn to quiet my brain at night so I can actually sleep?
* Why are there so many health answers that don't work for me?
* How can I find my path to passion and purpose in my life?
* What am I missing here?
... then you won't want to miss an episode of the podcast!
Join me in The Fasting Flock, my FREE fasting Facebook group, or head to www.emilyvinzantmd.com to learn more about working with me.
I'm on social a bit too (but don't tell them this is my much preferred space)...
Instagram: dremilyvinzant
Facebook: Emily VinZant, MD
30episodes
Episodes
Newest firstAll episodes
3 Life-Changing Health Goals
2d ago00:36:38Tap to summarizeIn this deeply personal episode of The Healthy Me Reset, Dr. Emily opens up about the next 100 episodes and the bigger mission behind them. This conversation is about more than goals, productivity, or checking boxes. It's about becoming more of who you were created to be. Dr. Emily shares how comfort, routine, fear, anxiety, and even success can quietly pull us into "existence mode" — where we stop dreaming, stop growing, and stop asking ourselves what we truly want out of life. This episode dives into why goals matter for our brains, our mental health, our faith, and our overall well-being. From spiritual growth to emotional healing and physical health, Dr. Emily vulnerably shares the lessons she's learned through her own resets, struggles, motherhood, faith journey, and personal transformation over the last several years. You'll hear powerful reflections on: Why meaningful goals keep us mentally and emotionally healthy The danger of getting too comfortable in life How fear and anxiety can quietly limit your growth Learning to recognize blessings, miracles, and "God winks" Why healing sometimes requires unraveling before rebuilding The difference between numbing life versus truly living it How spiritual health impacts every other area of wellness The importance of creating goals that align with who you truly are Dr. Emily also shares honest thoughts about: Mental health and anxiety Midlife transitions and identity shifts Medication conversations and personal responsibility in health The emotional weight of motherhood and life changes Her own journey through burnout, resetting, and rediscovering purpose This episode is heartfelt, vulnerable, faith-filled, and deeply human. It's an invitation to stop merely surviving and start intentionally living again. If you've been feeling stuck, disconnected, fearful, overwhelmed, or like you've lost yourself somewhere along the way… this episode is for you. Because maybe your next season doesn't start with changing everything around you. Maybe it starts with finally becoming honest about what you truly want your life to look like. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →Calling All Warrior Women
1w ago00:37:51Tap to summarizeSomething is happening right now in our world. You can feel it in medicine. You can feel it in faith. You can feel it in mental health, relationships, motherhood, leadership, and honestly… in the hearts of women everywhere. It's the desire for change, for transprency, for better. In this episode, Dr. Emily speaks directly to the women who feel that stirring deep inside of them — the women who know they were made for more than just surviving life on autopilot. This conversation is raw, personal, and deeply reflective. Dr. Emily shares stories from her own journey through medicine, faith, motherhood, and working in prison healthcare, while opening up about the tension so many of us feel trying to navigate a rapidly changing world. She talks about the disconnect between medicine and spirituality after COVID, the importance of asking difficult questions, and why women need to stop shrinking back from the spaces they were called to impact. This episode is not about having all the answers. It's about becoming grounded enough spiritually, emotionally, and mentally to stand firm in who you are. Dr. Emily also shares the heart behind her upcoming book, the lessons she's learning about purpose and obedience, and why she believes warrior women are needed now more than ever. If you've been feeling overwhelmed, disconnected, spiritually restless, or like there has to be more for your life… this episode is for you. Because maybe being a warrior woman doesn't mean being loud. Maybe it means choosing courage, truth, compassion, wisdom, and love in a world that desperately needs it. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →The Value of Progress Over Perfection
2w ago00:25:12Tap to summarizeWarning: this episode comes with a powerful tool, learned through decades of pain chasing perfection. In this episode, Dr. Emily talks about one of the most important mindset shifts for real healing and growth: progress over perfection. So many of us delay change because we think we need the perfect plan, perfect motivation, or perfect execution before we begin. But real growth doesn't work that way. Healing your body, mind, relationships, and spiritual life happens one imperfect step at a time. Dr. Emily shares why perfectionism often keeps us stuck, how shame and fear can block progress, and why learning to embrace the "work in progress" version of ourselves is where true transformation begins. She also opens up about personal stories involving health struggles, mindset shifts, marriage growth, stress, faith, and learning to let go of the pressure to "have it all together." In this episode, Dr. Emily talks about: Why progress matters more than perfection How perfectionism can quietly sabotage healing The danger of waiting for the "perfect" motivation Why shame and guilt often keep us stuck in unhealthy cycles The importance of taking realistic, imperfect steps forward Creating actionable strategies instead of chasing impossible standards Fixed mindset vs. growth mindset Learning to work through setbacks instead of quitting How stress and emotional overload can show up physically in the body Why no one is truly perfect, even the people we admire The role of grace, self-compassion, and faith in healing How relationships, habits, and thought patterns can slowly change over time Why growth requires humility, curiosity, and willingness to learn A simple reflection tool: What am I doing well? What's not working? What's my next step? You do not need to become perfect to become healthier, stronger, or more whole. You just need to keep moving forward. One small step at a time. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →Healthy Me Reset in 3 Sentences
3w ago00:29:32Tap to summarizeThis episode feels different. Not because it's episode 100… But because of what it took to get here. In this conversation, Dr. Emily is not just reflecting on the journey of this podcast. She's reflecting on the journey of her life over the past few years. The lessons, the pivots, the unlearning, and the deep personal resets that shaped not just her work… but who she is. After hundreds of conversations around health, she wanted to simplify everything into what truly matters. Because sometimes… we get lost in all the noise. All the "experts." All the advice. All the information. And what we actually need… is clarity. So today, she breaks it down into three core truths—three sentences—that have guided her evolution in physical, mental, and spiritual health. 💡 WHAT YOU'LL LEARN IN THIS EPISODE Why evidence-based medicine alone isn't always enough The importance of listening to your own body as data How modern health advice can sometimes lead us further away from solutions Why mental health isn't just about coping—but understanding The role of coaching in uncovering deeper emotional patterns How spiritual health quietly becomes the foundation of everything Why your life path doesn't have to look like anyone else's And how to finally stop outsourcing your decisions… and start trusting yourself 1. Physical Health: Look Beyond the Surface We've been taught to rely heavily on research, studies, and protocols. And while those matter… they're only as good as how they're interpreted. 2. Mental Health: There's More Beneath the Behavior For many of us, the struggle isn't just physical. It's emotional patterns. Stress. Identity. Unprocessed experiences. And sometimes, the answer isn't another prescription— it's deeper awareness. 3. Spiritual Health: The Missing Foundation This is the part we often avoid. But the truth is— without spiritual alignment, everything else feels off. There's a kind of peace… a grounding… that you can't replace with productivity, success, or even physical health. If there's one thing I hope you take from this episode, it's this: You don't need to follow someone else's exact path to be healthy. You need to understand your own. And sometimes… the most powerful thing you can do is pause, reset, and listen. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →Got 99 health problems?
Apr 2700:28:07Tap to summarizeAs I'm approaching episode 100, I've been doing a lot of reflecting. Not just on this podcast… but on health, on medicine, and on what I've seen in my own life and in so many of yours. Because if I'm honest, a lot of us feel like we have 99 health problems. And when you're in that place, it's overwhelming. It's exhausting. And it's confusing. We live in a time where: There's more information than ever More "experts" than ever More solutions than ever And yet somehow… we feel worse. In this episode, Dr. Emily wants to bring you back to something simple. Because we don't need to solve everything. We need to know where to start. What This Episode Is Really About This is not just about weight loss. This is not just about one symptom. This is about understanding that: Your physical health Your mental health Your spiritual health …are all connected. And if we ignore that connection, we miss the bigger picture. That's really why this podcast became The Healthy Me Reset. Because what she has learned over time is that health isn't just about fixing one thing—it's about looking deeper. The Truth About Modern Health Here's something she wants you to really hear: We don't have all the answers yet. Medicine is often: Really good at treating disease Not always ahead when it comes to prevention We're often reacting… not leading. And at the same time, we're living in a culture where: Up to 75% of our food intake is ultra-processed Chronic disease is becoming the norm Even younger generations are struggling with gut health, inflammation, and long-term risk We're seeing rising risks in things like: Colon cancer Metabolic disease Hormonal imbalances And yes… even things like dementia conversations are now being tied into lifestyle. It's a confusing time. A Warning About "Quick Fix" Culture You're going to hear a lot of noise out there. Especially around things like: Weight loss shots Trending protocols "One solution fixes everything" thinking And she wants you to be thoughtful here. Because sometimes: The studies apply to very specific groups (like diabetics) But the messaging gets generalized to everyone And that's where confusion starts. Just because something works in one context… doesn't mean it applies everywhere. You deserve better than surface-level advice. The Core Message of This Episode If you feel like you have 99 problems… You don't need 99 solutions. You need one starting point. Because when you try to fix everything: You freeze You overthink You end up doing nothing But when you choose one: You create movement You create clarity And the rest begins to follow When you take one step, the dominoes do start to fall. The 3-Step Reset 1. Get clear on your goal What is bothering you the most right now? 2. Choose one starting point Not everything—just one. 3. Accept the discomfort of change Growth happens when you move through discomfort, not avoid it. In this episode, Dr. Emily also shares about the "sandwich generation"—that season of life where you're caring for both your children and your parents. It's one of the hardest phases… but also one of the most meaningful. And it reminds us that health isn't just about numbers—it's about how we live, love, and show up for the people around us. This Week's Challenge If you're feeling overwhelmed: 👉 Pick ONE health problem 👉 Take ONE step this week That's where your reset begins. We may not have all the answers yet. But you have more control than you think. Start where you are. And let the rest unfold. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →Three Steps to a Spiritually Healthy Path with Ashley Martin
Apr 2000:27:17Tap to summarizeThis week, I'm joined by someone very special to me—writer, educator, speaker, and my friend, Ashley Martin. You know I don't bring guests on often. It takes someone who has truly walked the walk—and Ashley is one of those people. In this episode, Ashley shares her powerful journey through over-drinking, marital infidelity, depression, and the moment that brought her to complete surrender. From that rock-bottom place, she found a path to spiritual, mental, and physical healing—and now helps other women do the same. We talk about: The hidden struggles behind "having it all together." The breaking point that changed everything. How surrender became the foundation of her healing. And her simple 3-step daily path: Surrender, Prayer, and Service. This conversation is for any woman who feels overwhelmed, stuck in unhealthy patterns, or just knows something needs to change—even if you can't fully explain it yet. Ashley's message is simple but powerful: You don't need a perfect life—you need a path. Her new book, Lost No More, offers exactly that—a clear, practical guide to building a daily relationship with God and finding real peace in the middle of a busy, messy life. You can get Lost No More on Amazon. For more details, visit her website: 👉 https://ashleymartinministry.com/ All her information is there, including the Amazon link to grab your copy.
Transcribe →Holiday Regain Reset
Apr 1300:22:51Tap to summarizeHoliday weight gain can be frustrating. Yet, for most of us, some regain at the holidays is inevitable. It's not the few pounds that matters most: it's what we do with that information. In this episode, we're gently reframing that story. Dr. Emily explains why the weight you see after a holiday isn't what you think. Most of it isn't fat—it's fluid. Your body is simply responding to changes in sugar, salt, and processed foods. Instead of reacting with guilt or extreme dieting, this episode is about slowing down, understanding your body, and choosing a smarter reset. Through a personal story (yes, even something as simple as Girl Scout registration 😅), she shows how rushing, forcing, and repeating old patterns can create unnecessary stress—not just in life, but in our health too. The goal isn't perfection. It's awareness. What Matters Most: The scale spike is temporary (mostly water, not fat) Your body already knows how to reset itself Extreme dieting after the holidays makes things worse You don't need to be perfect to stay on track Simple Reset: Check the scale (just data, no judgment) Notice how you feel (energy, bloating, etc.) Go back to basics: protein, veggies, then the rest Enjoy treats, but after meals—not all day Keep it simple—no extremes Mindset Shift: Instead of: "I ruined everything." Think: "I learned something—and I move forward." You'll be eating for life. This isn't about restriction—it's about better choices, one step at a time. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →How's Your Monday Morning?
Apr 600:21:13Tap to summarizeWhat if the problem isn't Monday… but the pressure we attach to it? In this episode, Dr. Emily talks about the quiet weight many of us carry into Mondays—especially after a meaningful weekend, holiday, or season like Easter. We come in with good intentions: "This is the week I'll finally do it right." But when real life hits—work, home, responsibilities—that pressure quickly turns into overwhelm. 💭 Why We Struggle We focus so much on what to do, but not on our thoughts and feelings. So when our mind says: "I need to be perfect" "I'm already behind." We feel overwhelmed… and do nothing—or fall back into old habits. 🔁 A Simple Shift Instead of: "I need to get this right" Try: "I can make one decent decision today." This removes pressure and helps you take action. 🧠 When Overwhelm Hits Pause and ask: What am I feeling right now? What do I actually need? Then take one small step forward. 🌿 Final Reminder You don't need a perfect Monday. You need a possible Monday. If today feels messy, you're not behind—you're human. Just move forward, one calm decision at a time. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →Scared All of the Time?
Mar 3000:29:50Tap to summarizeI don't know about you… but lately, I feel like I'm scared more often than I used to be. Not always in a big, obvious way. Sometimes it just shows up as worry… or feeling a little on edge… or that quiet fear sitting in the background. And when you look at the world right now, it makes sense. A lot is coming at us—social media, constant information, big global changes, questions about our kids, our future… it can feel like we're always in this low-level state of fear. But here's what I've been thinking about… What if fear isn't actually the problem? What if fear is doing exactly what it was designed to do—to protect us—but somewhere along the way, it started showing up in places it doesn't need to be? In this episode, Dr. Emily is sharing some personal reflections on fear—where it comes from, how it's evolved in her own life, and why so many of us feel like we're "scared all the time." We'll talk about: Why fear feels louder right now How our brains are wired to respond (even when there's no real danger) The difference between fear, worry, and anxiety And a simple tool I use to pause, pay attention, and stay grounded in the moment I don't think the goal is to eliminate fear. I think the goal is to understand it… So it doesn't run the show. If you've been feeling this too, you're not alone. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →Are You Healthy in Your Fasting?
Mar 2300:26:10Tap to summarizeFasting is something many of us have practiced in different ways—whether for health, faith, or discipline. But the question we don't often stop to ask is… are we actually doing it in a way that's healthy? In this episode, Dr. Emily walks you through a more intentional way to look at fasting. Not just the act itself—but the heart, the purpose, and the impact it has on your body and mind. Because fasting isn't just about removing something… it's about understanding why you're doing it and how it's shaping you. What (What are you fasting from?) For many of us, fasting immediately means food. But it can also be so much more than that. You might be fasting from sugar, snacks, or processed foods. You might be stepping away from social media, distractions, or habits that take up mental space. The important part is this: You're choosing something that matters. Not something easy. Not something convenient. But something that helps you become more aware of your patterns—and creates space for something better. When (When should you fast?) There's no one-size-fits-all answer here. For some, fasting looks like a simple overnight fast. For others, it might be a 24-hour reset once or twice a week. And for many, it's tied to seasons—like Lent—or moments where you're seeking clarity, direction, or a reset. What matters most is that your timing is intentional. You're not just doing it because someone else is doing it. You're doing it because it serves a purpose in your life right now. How Much (How far should you go?) This is where I see a lot of people get tripped up. We tend to think that more is better. Longer is better. Harder is better. But that's not always true. For physical health, many of the benefits of fasting can happen within 16 to 24 hours. You don't need to push your body to extremes to see results. And when fasting becomes too long or too intense, we often see the opposite effect—overeating, burnout, or feeling worse instead of better. So the goal isn't to go as far as possible. The goal is to go as far as is helpful. Fasting is not about punishment. It's not about restriction for the sake of restriction. It's about creating space. Space for clarity. Space for discipline. Space to reconnect—with your body, your mind, and your purpose. And sometimes, the most powerful part of fasting isn't even the fast itself… It's what you learn when you sit in the discomfort instead of immediately trying to escape it. Ready for more guidance and support? Head to www.emilyvinzantmd.com or follow Dr. Emily on Facebook and Instagram for more science-backed common-sense health.
Transcribe →