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
39episodes
Episodes
Newest firstAll episodes
Today's BIG Health Risk
Mar 900:27:03Tap to summarizeDid you know that there's a specific day of the year when the risk of heart attack and stroke suddenly increases? In this episode, Dr. Emily dives into the science behind this phenomenon and explains why even a slight disruption in our sleep can affect our heart, hormones, and overall health. Our bodies operate on something called a circadian rhythm—our natural internal clock that tells us when to sleep, wake, eat, and repair. When that rhythm gets disrupted, even by just an hour, it can throw several systems off balance. Sleep isn't just rest. It's when the body performs critical repair processes. During sleep: Heart rate and breathing slow down Metabolism shifts into recovery mode The brain organizes and clears information from the day Hormones rebalance to prepare the body for the next day When sleep is disrupted, these systems don't reset properly. One of the biggest factors involved is cortisol, often called the body's stress hormone. When we are sleep-deprived or stressed, cortisol remains elevated longer than it should. This creates a cascade of effects, including: Increased blood pressure Higher stress on the cardiovascular system Disrupted blood sugar regulation Increased inflammation All of these can contribute to an increased risk of heart attack or stroke—especially when layered on top of chronic sleep deprivation. Sleep deprivation also affects behavior and decision-making. Research shows that when people are sleep deprived, they are more likely to: Crave sugary or highly processed foods Experience bigger energy crashes Make poorer food choices Eat more frequently throughout the day This combination of poor sleep, stress hormones, and unhealthy eating patterns creates a cycle that can negatively impact long-term health. Sleep plays a powerful role in regulating metabolism, hormone balance, and brain health. During sleep, the brain essentially performs a "cleanup" process—strengthening neural connections, organizing memories, and clearing out metabolic waste. It's also when the body resets insulin responses and gives the digestive system a break. Without adequate sleep, these processes become disrupted, increasing the risk for issues like: Obesity Diabetes Cardiovascular disease Chronic stress While we can't eliminate daylight saving time ourselves, we can take steps to support our bodies during these transitions. A few simple strategies include: Prioritizing consistent sleep schedules Reducing evening screen time and technology use Supporting healthy nighttime routines Managing stress levels Being mindful of food choices when tired These lifestyle habits help support your circadian rhythm and give your body the recovery time it needs. Sometimes the biggest health risks aren't obvious—they're hidden in our daily habits. Understanding how sleep impacts your body can help you make simple changes that support better health. 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 Too Busy to Be Healthy?
Mar 200:25:46Tap to summarizeAre you too busy to be healthy? Trule healthy in your body — mentally, emotionally, and spiritually healthy? In this episode, Dr. Emily invites you to take an honest look at your level of busyness. Not the kind that feels productive and energized… but the kind that leaves you wired at night, exhausted in the morning, and constantly rushing from one thing to the next. Dr. Emily walks through three powerful signs that you may have stepped into unhealthy busyness: • Difficulty sleeping because your body never truly relaxes • Rushing through your life without enjoying the moments you chose • A brain that never gets a break This episode isn't about adding another task to your list. It's about asking deeper questions: Am I as busy as I actually want to be? Did I feel rushed and overwhelmed today? What drains me? What fulfills me? Dr. Emily also explores the spiritual side of busyness — how constant stress and high cortisol levels leave very little space to hear, see, and recognize the small miracles happening around us. When we live in constant rush, we operate at the bare minimum of existence. And that's not the life we're meant to live. Instead, she invites you to identify your non-negotiables: Sleep. Brain breaks. Time that feels luxurious instead of frantic. Moments that feel meaningful instead of obligatory. You don't need to overhaul your life overnight. You don't need to add another commitment. You simply need space — space to reflect, space to breathe, space to choose differently. At the end of the episode, Dr. Emily shares a gentle daily reflection practice and a prayerful invitation: to align your desires with what truly nourishes your body, mind, and spirit. Because health isn't just about weight loss. It's about living in a way that feels whole. If you've been telling yourself you "don't have time" to slow down… this is the exact episode you need. 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 →Time to Look in the Mirror
Feb 1600:26:45Tap to summarizeGet get healthy, avoiding the mirror isn't the solution. Neither is attacking yourself in it. In this personal and honest episode, Dr. Emily invites you into a different kind of "mirror moment." Not the critical, shame-filled glance. Not the spiral of "I'm failing," "I lack willpower," or "I'll never change." But a truly healthy look at the woman staring back at you. Dr. Emily shares two powerful reasons she's been intentionally looking in the mirror lately: The realization that it's easy to pour all of our effort into fixing everyone else — calling it "selfless love" — while missing the growth inside of ourselves. The awareness that true growth requires honest self-reflection rooted in grace, not condemnation. This episode challenges you to try something uncomfortable this week: Look in the mirror and say: I am human. I am flawed. I am perfectly imperfect. I am exactly where I am supposed to be. I am in the exact body I am supposed to be in right now. And then ask: If I want to make healthy changes… what are they? Not from shame. Not from self-hatred. Not from comparison to celebrities living in an aesthetically driven world. But from a spiritually grounded belief that you were uniquely made, with unique gifts, and your value is not tied to a number on a scale or a red-carpet body. You'll hear about: Why mindset and spiritual foundation matter more than willpower How to shift from fixing everyone else to strengthening yourself Why your "legacy life" will never look like Hollywood — and that's a good thing How prayer and self-honesty create sustainable health This is not about vanity. It's not about selfishness. It's about becoming mentally, spiritually, and physically healthy enough to live the life you were created for. Slow down this week. Look in the mirror. Get real. Ask in prayer what you truly need. And remember — you are enough. 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 Number One Word In Healthy Relationships
Feb 900:33:57Tap to summarizeWhat if one simple word could change the way you show up in every relationship? In this episode, Dr. Emily unpacks a powerful yet often overlooked key to healthier relationships — and it stems from one (or two!) words. Whether you're navigating marriage, family dynamics, friendships, or your relationship with yourself, this conversation offers practical, compassionate guidance to healthy relationships in your life. Dr. Emily shares how to make the most of what is in your control in every relationship so that you have those connections you desire most. She also recommends a few fun and approachable books that support growth without adding pressure. This episode is a gentle reminder that healthy relationships are built one mindful moment 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 when it comes to your eating and your health.
Transcribe →Looking for a Healthy Hobby?
Feb 200:20:27Tap to summarizeHeard about Granny Hobbies? Looking for one that fits you? Can they actually be healthy for you? Yes they can. In this episode, we explore how choosing a healthy hobby can reduce stress, help you minimize mindless snacking or scrolling, and create something amazing in the process. Healthy hobbies aren't about productivity or perfection. They're about presence, comfort, and learning to soothe without food. Healthy hobbies to consider for yourself: 🧵 Cross-stitching A slow, rhythmic activity that helps calm racing thoughts and keeps hands busy—especially helpful in the evenings when snacking urges tend to show up. 🧶 Crocheting The repetitive motion of crocheting can feel grounding and regulating, allowing the body to release tension while the mind focuses on something steady and predictable. 📖 Reading books Reading offers a quiet mental escape without overstimulation. A good book can settle anxious thoughts, reduce overthinking, and provide comfort during moments of emotional or stress-driven cravings. 🎨 Painting Painting allows for creative expression without pressure. It can help release emotions, slow the body, and shift focus away from food while giving your feelings a safe place to land. 🍞 Baking (with intention) When done mindfully, baking can be nurturing and creative rather than a form of emotional coping. We talk about baking with purpose—planning, enjoying the process, and sharing—without constant grazing. In this episode, you'll learn: Why healthy hobbies help regulate emotions and reduce emotional eating How to choose hobbies that support your nervous system The difference between distraction and true comfort Simple ways to replace evening snacking with calming activities When stress or cravings arise, which hobby could help you pause, breathe, and feel grounded without turning to food? This episode is an invitation to explore comfort that restores—body, mind, and spirit. 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 when it comes to your eating and your health.
Transcribe →The Value of One Day
Jan 2600:29:49Tap to summarizeIn this episode, we pause the rush and pressure of "doing it all" and focus on something far more powerful: the value of one day. So often, change feels overwhelming because we're looking too far ahead. But real transformation—physically, mentally, and spiritually—happens when we ask a simpler, gentler question: What can I do today? In This Episode, We Explore: 1. "I can do this today." Think of a big goal you've already achieved. It didn't happen all at once—it happened because you showed up for today, again and again. Today is manageable. Today is powerful. 2. Little changes over time create real results Small, consistent choices compound. One meal. One prayer. One boundary. One walk. These small acts, repeated over time, create lasting change—without burnout or pressure. 3. People-pleasing and losing your own pace People-pleasing pulls us away from listening to God and into constant striving. We talk about how slowing down helps us let go of the need to meet everyone else's expectations and return to the path God has designed for us. You don't need to fix everything today. You don't need to become someone new overnight. You just need to take one faithful step today. Because when one day is surrendered to God, it holds more value than we realize. 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 when it comes to your eating and your health.
Transcribe →The New Diet Debate
Jan 1900:19:28Tap to summarizeTired of the endless confusion around what you should and shouldn't eat? I've got you covered: common sense will always get you further than insane rhetoric you have no intention of following. It's hard on a good day - but now, with the new American food guidelines, we have a brewing culinary debate. In this episode, we step into The New Diet Debate, including the growing conversation around meat vs. plant-based proteins and whole vs low fat dairy. From high-protein plans to dairy-free living, plant-based everything to "real food only" rules—nutrition advice has never been louder or more conflicting. But is eliminating food groups actually improving health… or increasing stress and disconnection from the body? In this episode, we explore: The debate between animal protein and plant-based protein—what helps, what harms, and what depends on your body Why protein quality, digestion, and tolerance matter more than labels The difference between metabolic nourishment and diet identity A calmer, personalized approach to eating that supports midlife hormones, energy, and emotional regulation This episode is for women who are tired of choosing sides in food wars and ready to listen to their bodies instead of the noise. If you've ever wondered, "Should I cut dairy?" or "Is plant-based better for me?"—this conversation will help you move from debate to discernment. 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 when it comes to your eating and your health.
Transcribe →America's New Food Guidelines – The Dish
Jan 1200:16:50Tap to summarizeWhat's really being served in the new American food guidelines—and how does it affect your health, weight, and peace of mind? In today's episode, we break down the latest American food guidelines and translate the headlines into real-life wisdom. We'll talk about what's helpful, what's missing, and how to approach these guidelines without losing your own common sense. This is The Dish: what's on the plate, what's behind the messaging, and what actually nourishes your body. In This Episode, We Discuss: What the new American food guidelines are really emphasizing How ultra-processed foods quietly made their way into "normal" eating The problem with one-size-fits-all nutrition advice Why knowing your own health goals matters when approaching the research True health isn't built by rigid rules—it's built through awareness, wisdom, and consistency. If you've ever felt confused, pressured, or overwhelmed by nutrition advice—this episode is for you. 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 when it comes to your eating and your health.
Transcribe →Best Weight Loss Tools of 2026 (Real-Life Edition)
Jan 100:42:51Tap to summarizeAs we step into 2026, weight loss conversations are changing - there are new tools, new knowledge, and that means LOTS of misconceptions and fad sales. I'm here to help you navigate the Wild West of weight loss in 2026 and make the best decisions for YOU. In this episode, we're cutting through the noise of trends, hacks, and quick fixes to talk about what actually works for weight loss in real life—especially for women who are tired, overwhelmed, and done fighting their bodies. If you've ever felt stuck, ashamed, or exhausted by weight loss fads, this episode will help you see your body—and your health—through a wiser, more hopeful lens. In This Episode, You'll Learn: What it means is that obesity is classified as a chronic disease The difference between managing symptoms and building sustainable health How emotional eating, stress, and anxiety affect chronic weight struggles Why awareness and nervous system regulation are essential tools How faith-centered care supports long-term healing, not quick fixes This episode is for you if: You've tried everything to lose weight and still feel stuck You blame yourself for your weight struggles and are ready to change that discussion Emotional eating shows up during stress or exhaustion You want weight loss that honors your body, faith, and season of life ✨ Reminder: Healthy weight loss in 2026 is about choosing tools that support your body's long-term health while you lose weight. That is possible for you in 2026! 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 when it comes to your health.
Transcribe →Pregnancy and Weight Loss
Dec 1500:24:00Tap to summarizePregnancy is one of the trickiest times for women who have spent years trying to lose weight. And your weight loss strategy leading up to pregnancy can have an even bigger impact than you may realize. Especially if that strategy involves the weight loss shots. In this episode, Dr. Emily walks you through a grounded, compassionate, and medically safe approach to understanding pregnancy and weight management. Whether you're planning a pregnancy, currently pregnant, or navigating postpartum, this episode breaks down the three major factors every woman should consider: When to lose weight, how to choose a weight-loss strategy, and the real value behind weight loss. Part 1: When to Lose Weight Timing matters—especially when pregnancy is involved. Part 2: How You Choose to Do the Weight Loss Your method matters just as much as your timing. Part 3: The Value of Losing Weight Weight loss isn't just about aesthetics—it's about whole-person health. This episode will help you take a deep breath, get clarity, and release the shame and confusion surrounding pregnancy and weight loss. You'll walk away understanding: ✔ What's safe ✔ What's wise ✔ What's helpful for you and your baby ✔ And what truly matters most in your health journey Ready for more connection? Join the conversation with Dr. Emily at www.emilyvinzantmd.com Follow Dr. Emily on Facebook and Instagram for more science-backed common sense when it comes to your health.
Transcribe →