Shows / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Losing weight while juggling 100 other things in your life can feel overwhelming and impossible. While weight loss is totally worth it once you get there, the in-between can feel kind of blurry.
Lasting weight loss happens for those who will accept that life isn’t going to look perfect, but still try their best anyway.
In this weekly show, Constance Shelby, a mom, wife, registered dietitian, and weight loss expert brings real-life talk about the things that hinder and help your weight loss…
Episodes
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Are you idolizing your body?
I've been thinking a LOT lately about the motivation behind the things we do for our health. As I've been navigating losing baby weight this time around, I've…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
When the thought of doing the health habit gives you the ick
You can know exactly what to do for your health, but the thought of actually doing it each day can give you the ick. Tracking food. Meal planning. Exercising…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
We are obsessed with weight loss. But what do we actually need?
There are more ways to lose weight than ever right now. Shots, pills, plans, habits, and a whole lot of pressure to keep up with what everyone else is doing…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The way I am losing weight in a manageable way right now
I have a whole lot on my plate right now. And I am betting you do too. But that still doesn't change the fact that I want to keep losing my baby weight and…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
My one health nonnegotiable right now
Right now, I just can’t do ALL the things I’d like to for my health. While I’d love to spend more time cooking healthy meals, meditating, and sleeping, I’ve…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
I'm back! What felt different about this maternity leave
I'm finally back from maternity leave and have restarted the podcast! Woohoo! Let me just say, this maternity leave looked VERY different from my last two. For…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Why you keep self-sabotaging: a conversation about trauma, healing and freedom with Carrie Watts
This conversation is so good. I sat down with Carrie Watts, author, speaker, writing coach, and host of the Saved and Strong podcast and what started as a…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Why you keep starting over in your weight loss and how to fix it
I know this dance. Every Monday you start fresh. Motivated, planned, ready. And by Friday you are back in the same patterns, telling yourself you will just…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Quick meals I am making for my busy season
Tired of dinnertime feeling like the biggest chore of your life? I know, sis. We are all running 100mph, so a healthy dinnertime routine can feel so heavy! I…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The weight loss breakthrough you've been waiting for
You have tried to build healthy habits before. And you started strong. And then life happened and it fell apart… again. And now you are starting to wonder if…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
You've tried everything to lose weight and nothing works- Here's what's really going on
If you have ever said "I have tried everything, and nothing works,” this episode is for you. We are seeing more and more women getting so desperate that they…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
How to STOP hating pictures of yourself
What if we could walk into swimsuit season feeling confident in photos, even if our goal weight is not yet met? It is possible, and today I am sharing my tips…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Should you fear grey-market peptides? (yes.)
Everyone is talking about peptides right now. Your feed, friends, and gyms...are all flooded with the peptide hype. They are being marketed as quick solutions…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
When the sugar cravings are strong in your weight loss
Sugar cravings feel impossible to control? You’re not alone... and nothing is wrong with you! In this episode, I’m sharing 5 realistic ways to handle sugar…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
How she lost 130 pounds NATURALLY (and kept it off)
Sis... you are in for a real treat with this episode… If you’ve ever felt like losing a significant amount of weight is impossible for you, this conversation…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The ONE thing you need for successful weight loss
So many women are searching for the one thing that will finally make weight loss work. A better plan. A new program. The right foods. The perfect routine. And…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Why stress is making weight loss so much harder right now
Do you feel like you are doing everything “right,” but weight loss still feels harder than it should? I am seeing this more and more by the day... and chronic…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Mental Clutter- 3 things that are helping me
Mental clutter is so widespread in today’s culture, and I am watching it constantly consume and distract women from doing the things they desire most. I am a…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
You overate, now what?
It happens to everyone, but sometimes it can feel like it’s just you. The shame of overeating can feel so heavy and overwhelming that it makes you feel…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
How we love each other, with my husband, Jess (pt 2)
We are back with Part 2 of our love chat with my husband, Jess! On Part 1, we shared the behind-the-scenes of our relationship and details on how we have grown…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
How we love each other, with my husband, Jess (pt 1)
In honor of Love month, I brought my husband back on the pod to talk about all things LOVE! Reaching health and weight loss goals is nearly impossible when you…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Building meals that don't feel like dieting
If weight loss food starts to feel boring or gross, we will quickly avoid it like the plague. So on today's episode, I am sharing seven practical ways to build…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Sisters + scale talk: pregnancy weight gain with my sister, Christa
On today's episode of Say Grace, I sat down with my sister Christa, and we talked allll things pregnancy and weight gain! While pregnancy is such a blessing…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
From healing to alignment: what I am leaning into in 2026
2025 was a wild year. And while I was not prepared for what to expect, I am so thankful it happened. After spending so much time focused on regulation and how…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
How to make a lifestyle change in 2026
Weight loss is always a goal at the beginning of the year, but I want you to make 2026 the year that you actually keep it off. To lose weight without the…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Making 2026 the best year yet- my top 5 tips that actually work
The New Year is upon us and I want to see you succeed in 2026! In this episode I am sharing my top 5 tips to ensure that you start your New Year goals off…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Releasing perfectionism in food, body and goals while building confidence in your day-to-day
On today's episode, I am so excited for you to hear this conversation with my sweet friend Lisa Vee! Lisa is a former corporate sales leader turned women's…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Illness, pregnancy, trust- How my life has changed in a year, with guest: my husband, Jess
If you have listened this year, then you know that I went through some health changes as well as some major life changes in 2024 and 2025. I have given you…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Top 10 holiday table tips
We are in the midst of the holiday season, and more than anything I want to help you wake up January 1st without saying "what have I done?" about your weight…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Losing weight and keeping it off as a mother-daughter duo
In this episode of Say Grace, I sit down with mother-daughter duo Pam and Emma to talk honestly about their long journey with weight loss. Weight loss has been…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The shift in weight loss culture with PFN Dietitian, Stacy (part 2)
We are back with Part 2 with PFN Team Dietitian Stacy, talking about the shift in weight loss culture and several things that are contributors. Today, we dive…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The shift in weight loss culture with PFN Dietitian, Stacy (part 1)
On this two-part episode, I have Team Dietitian, Stacy, on and we dive deep into weight loss culture and how it has shifted over the years. From perception to…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The things I struggle with most right now
In today’s episode, I am sharing some of my biggest struggles in my day-to-day life. I know that most days you come here seeking expertise, but I think it is…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The anonymous post about hopelessness in weight loss
A few months ago, we got a gut-wrenching anonymous post in our PFN Weight Loss community. The overwhelm that she felt as a mother and wife, plus the pressure…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Part 2 with Ann Lauren- How she’s lost 34 pounds so far
Ann Lauren is a long-time PFN turned PFN+ client who is now down 34 pounds and counting! On Part 1, we dove in on her weight loss struggles and began…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Finally quitting fad diets with PFN+ member, Ann Lauren (part 1)
On this two-part episode, I sit down with current PFN Plus member Ann Lauren Wyatt. Ann Lauren has tried a lot of weight loss strategies and has even been with…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Quick meals with the PFN team
Fall is in full swing, which for many of us means BUSY SCHEDULES. It can feel impossible to eat decently with so little time, but no worries- this is the…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
What overwhelm is doing to women in weight loss
Overwhelm is consuming women everywhere and whether they realize it or not, it is directly impacting their weight loss success. On today's episode I am sharing…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The magic number in weight loss
You know we don't promote magic fixes when it comes to losing weight, but there is something that is often overlooked that can be a major game-changer in your…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
What my Mammaw taught me about food.. and a lot of other things
Grandmothers are special, and mine sure was. A few weeks ago we lost my grandmother at age 90, and I have found myself reflecting on so much since then. My…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
From hustling to healing- how a work trip changed my life
Isn’t it crazy how when you least expect it, you can be exposed to something that radically changes your life? At the end of December, I was in a season of…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Finding balance and overcoming comparison with PFN Plus client, Claire Bush
We have a special episode today! Stacy, our Team Dietitian and I, chat with one of our PFN Plus graduates, Claire Bush on her journey to losing 25 pounds! As a…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The battle between weight loss and enjoying your food
Do you feel like you are in a constant mental war between whether to eat the "weight loss foods" or to choose food that is labeled as "bad" but tastes oh sooo…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
3 steps to confidence in your eating
If you are not confident in food and weight loss, it is easy to second guess yourself or revert to a failure mindset. This explains why you may find yourself…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
5 tips for losing weight when you have no time
If you are like millions of other women, it can feel like you are too busy to focus on weight loss right now. Life is chaotic, work is stressful, kids have you…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Is your snack habit ruining your weight loss?
Do you feel like your snack habits are affecting your weight loss efforts each day? We know snacking can help boost metabolism and tide us over between meals…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Breastfeeding, Motherhood and Weight Loss with PFN Plus Client, Lacy Pace and Former PFN Team Member, Candace Smith
On today’s episode I am joined by PFN+ member Lacy Pace and former PFN team member and my sister, Candace Smith to talk about weight loss-- specifically while…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Eating Mexican and losing weight
Feel like you have to skip Mexican if you are trying to lose weight? This is NOT true, and it is also not a realistic approach to weight loss (because you are…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Eating vegetables with PFN Team Dietitian, Stacy Everett
On this episode we are talking all things VEGETABLES! We know we need to be eating veggies for our health, but they matter for our weight loss too. PFN Team…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
A 1 minute habit that will change your weight loss
Life can feel chaotic and many days you probably feel too busy for allll the things that come with weight loss. On today's episode I am sharing my favorite…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Weight loss when it can't be perfect with PFN Plus Client, Laura Freeman
Today’s episode of the Say Grace Podcast is for our busy working mommas- I see you and I want you to know that weight loss IS possible! Instead of saying it…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
3 tips to lose weight during summer chaos
For many of us, summer brings tons of new activities and changes, from crazy schedules to fun vacations. But how do you stay healthy and manage your weight…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Successfully losing (and maintaining) weight with GLP-1 or without
On the third and final episode of our GLP-1 series, I am sharing eight key habits for GLP-1 users that must be in place to lose weight and keep it off long…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Are GLP-1s right for you?
On today's episode, I am diving in on how to determine whether a GLP-1 medication is the right fit for you. I am sharing: The risks The rewards How to know if…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
The GLP-1 craze: my honest take as a weight loss dietitian
Part 1 of our 3-part GLP-1 Podcast series is here! I know there are so many questions around this medication, so the point of this series is to give you my…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
GLP 1 and weight loss: 3 part series
I am finally talking about it, and I am sharing alllll my thoughts. Join me over the next 3 weeks as I give my opinions on the use of GLP-1s for weight loss…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Is your metabolism shot? 4 ways to boost it!
Is your metabolism shot? SO MANY WOMEN are constantly telling me that they just can’t lose weight, no matter what they try. Metabolism is often blamed for…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
When your weight loss goal is so far away
Weight loss can feel impossible when you see how far you have to go to reach your goal. It makes you feel defeated before you even start! On today’s episode of…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
Weight loss and hard seasons with PFN member, Grace Massey
I am so excited to share another sweet PFN client with you on today's episode of Say Grace Podcast! Grace Massey, a mom, interior designer, and loved by all…
- SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions
How to eat normal food and lose weight
If you see me talking about losing weight while eating foods you love but truly do not understand how that is possible, this episode is for you! On today’s…