Sugar Not Included

About Sugar Not Included

Sugar Not Included is a podcast for high-achieving women who are done with dieting, burnout, and pretending they’re fine. If you’re tired of surface-level wellness advice and want to feel better mentally, physically, and emotionally, this podcast goes deeper. We have honest, unfiltered conversations about burnout, mindset shifts, self-trust, women’s health, and life transitions — without the sugarcoating.

Publisher

Teresa Samson and Kristina Roberts

Category

health & fitness

Language

en

Explicit

No

First episode

1 Aug 2025

Latest episode

7 Feb 2026

Latest episodes

16 episodes in the feed.

1. 

   7 Feb 2026

   Season One Finale: You’re Not Broken

   In our final episode of Season One, we’re closing this chapter the same way we’ve approached everything in Sugar Not Included — with honesty, compassion, and self-trust. This episode is centered around one of the most important messages we’ve shared all season: You are not broken. You are disconnected from yourself. We talk about what disconnection can look like in everyday life — the signs that show up emotionally, mentally, and physically when we’ve drifted away from ourselves — and why so many women mistake this for failure or something being “wrong” with them. We also share practical, gentle ways to begin reconnecting with yourself, including: How to start listening to your inner voice again Small moments that rebuild self-trust Why inner growth often looks quieter than we expect We reflect on how we personally measure inner growth now — not by perfection or productivity, but by peace, awareness, and how we speak to ourselves — and share real examples from our own ongoing journeys. As we wrap up this season, we also share why we’ve decided to pause Sugar Not Included for a bit. In true alignment with the values we talk about on this show, we’re choosing to follow our own advice and give Teresa and her family the time and space they need as they move from Germany to Washington and settle into this new chapter. We don’t have a specific return date for Season Two yet, but we promise to share updates along the way. During the break, we’ll continue offering connection through bonus content, reflections, and videos over on our Patreon Page (https://www.patreon.com/cw/SugarNotIncluded)for those who would like to continue supporting the show and this mission. Finally, we want to say thank you. To every guest who trusted us with their stories. To every listener who tuned in, shared an episode, or sent a message. To our family and friends who supported us from the very beginning. Season One has exceeded anything we imagined, and we’re deeply grateful to each of you for being part of it. You are not broken. You are becoming. With so much love and gratitude, Sugar Not Included Patreon website: https://www.patreon.com/cw/SugarNotIncluded

2. 

   28 Jan 2026

   From Self-Judgment to Self-Worth: A New Way to Heal with Jessica Shepard

   We’re taught to fix our health by changing what we eat or how we move — but what about the patterns we carry within? In this episode, we unpack the emotional side of wellness and why so many people feel disconnected from their worth even when they’re “doing everything right.” Jessica, a holistic health practitioner with close to 30 years of experience, (https://www.jessicaruthshepard.com) shares how healing happens when we address the unseen layers of health. Together, we talk about breaking old patterns, honoring your value, and creating a more compassionate relationship with yourself — one that supports real, lasting change. Email Jessica: jessicaruth23@gmail.com Sugar Not Included Website (https://sugarnotincluded.com) You can now watch this episode! YouTube Videos ⁠Here⁠ (https://www.youtube.com/channel/UCm1wvjovWp6RH3G_L9zXuJg) Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave ⁠Here (Dave@dave-roberts.com) Things We are Loving Right Now: ⁠Cute Journals⁠ (https://amzn.to/3YZgj48) to log our food and reflect each week Kristina is obsessed with these ⁠pens⁠ (https://amzn.to/3YZqlSW) 😍 Some links on this page may be affiliate links

3. 

   21 Jan 2026

   Consistency Is Queen: The #1 Weight Loss Tip Women Actually Need

   January can feel cold, heavy, and unmotivating — and it’s also when most people abandon their New Year’s goals. In this episode, Teresa and Kristina break down the number one key to weight loss for women: consistency. They share three simple, realistic ways to stay consistent — logging your food, staying active, and checking in with yourself weekly — plus what to do when motivation is nowhere to be found. If you don’t want this to be the year you quit, this conversation is for you. More Resources Here (www.sugarnotincluded.com) YouTube Videos Here (https://www.youtube.com/channel/UCm1wvjovWp6RH3G_L9zXuJg) Thank you so much to Dave Roberts for editing our episodes! Need a talented editor or voice actor? Reach out to Dave Here (Dave@dave-roberts.com) Things We are Loving Right Now: Cute Journals (https://amzn.to/3YZgj48) to log our food and reflect each week Kristina is obsessed with these pens (https://amzn.to/3YZqlSW) Some links on this page may be affiliate links

4. 

   14 Jan 2026

   Why Eating Less is Ruining Your Weight Loss Journey (Especially for Women)

   If eating less isn’t helping you lose weight—and you keep hitting plateaus—you’re not doing anything wrong. In this episode, Teresa and Kristina break down why calorie restriction doesn’t work for women long term, how it can actually slow progress, and why so many women feel stuck despite trying harder. They share their own personal weight loss journeys and give 5 practical tips for busy women and moms to support their bodies, boost metabolism, and get back on track without dieting harder or feeling deprived. This conversation is for women who are tired of fighting their bodies and ready for a sustainable, realistic approach to weight loss. For more resources, go to our website: Sugar Not Included (www.sugarnotincluded.com) Thank you so much to Dave Roberts for being our incredible editor!!! Want a top-notch editor? Reach him at: Dave@dave-roberts.com

5. 

   7 Jan 2026

   Why High-Performing Women Burn Out (And Why Silence Makes It Worse) with Erisa Nakano

   So many women are burned out not because they aren’t capable — but because they’ve spent years believing their worth depended on being the one who holds everything together. In this episode, we sit down with Erisa Nakano, founder of Live Restfully (www.liverestfully.com), who helps high-performing women recover from burnout rooted in demanding careers, caretaker roles, and deeply ingrained beliefs about responsibility and value. Erisa shares her own aha moment — the realization that things began to shift when she stopped trying to earn her worth by always being the strong one. We talk about what happens when women realize they don’t need to prove themselves anymore — especially for those who grew up as eldest daughters or took on that role early, learning to carry emotional weight in silence after being let down too many times. Erisa reflects on spending decades trying to prove her value to others, only to discover it was herself she was trying to convince she was worthy all along. During the conversation, Erisa even guides Teresa through a powerful, real-time breakthrough, offering listeners an intimate look at how belief shifts can create immediate relief and clarity. This episode is for the woman who’s tired of apologizing for choosing herself, done drowning in silence, and ready to release the idea that rest, boundaries, or support have to be earned. 🎁 Resource and Free Guide: Erisa is offering a free guide to help you begin shifting out of burnout. You can find it and more about Erisa atLIVERESTFULLY. (www.liverestfully.com)

6. 

   31 Dec 2025

   Stop Calling Yourself Lazy: The Real Reason Weight Loss Feels Hard

   What if you’re not failing at weight loss — you’re just carrying expectations that were never meant for your life? In this episode, we talk about why moms need to remove the word failure from their vocabulary when it comes to their bodies and their health. We unpack how internalized shame, chronic energy depletion, and unrealistic societal “shoulds” keep women stuck in cycles of guilt and burnout. We also explore why self-compassion isn’t weakness — it’s a necessary skill for sustainable change — and how reframing what failure actually means can free you to move forward with clarity instead of pressure. This conversation is a reminder that your body isn’t broken — and neither are you.

7. 

   18 Dec 2025

   Why Your Body Remembers Everything (and Why Massage Matters) with Cieara Kapaun

   In this episode, we sit down with our amazing sister-in-law Cieara Kapaun, a certified massage therapist, for a conversation filled with insight, laughter, and a few surprises. We talk about how the body keeps the score, why it’s so important to work with the same massage therapist, and what your therapist is really thinking when you fall asleep on the table (spoiler: they love it). Cieara also shares her personal journey of starting a brand-new career after her daughter left for college, reminding us it’s never too late to listen to your calling. This episode is equal parts educational, inspiring, and fun — you’ll walk away with a new appreciation for your body and yourself. You can find out more about Cieara here: Instagram @indigobodyworks (https://www.instagram.com/indigo_bodyworks/) Facebook @indigobodyworks (https://www.facebook.com/profile.php?id=61566365007491) Some links on this page may be affiliate links.

8. 

   3 Dec 2025

   Healing From the Inside Out: A Conversation with Dr. Terry Lynch

   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 (Purchase HERE (https://amzn.to/4q7GPDl)). 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 (http://www.terrylynchcoaching.com/) for more information. The book Terry refers to is "You Can Heal Your Life" by Louise Hay Additional resources and items you may be interested in: Heal Your Life 3 Book Collection by Louise Hays (https://amzn.to/4r34eqX) You Can Heal Your Life Companion Book (https://amzn.to/463EzGn) Our favorite Beautiful Pens (https://amzn.to/463EzGn) for Your Daily Reflections Some links may be affiliate links.

9. 

   19 Nov 2025

   Rewriting Your Relationship With Food

   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 (https://sugarnotincluded.com) 📸 Instagram: https://www.instagram.com/sugarnotincludedpodcast/ (https://www.instagram.com/sugarnotincludedpodcast/) 📘 Facebook: (https://www.facebook.com/profile.php?id=61578263140557⁠) 🎧 Episode Editing: A huge thank-you to Dave Roberts for editing this episode and bringing our audio to life!

10. 

    15 Oct 2025

    How We Finally Moved On from the Scale—And What Worked

    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

11. 

    28 Sept 2025

    Our Toxic Relationship with the Scale — And How We Finally Broke Up

    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

12. 

    7 Sept 2025

    Motivation Begins with ‘I Am'

    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 (www.sugarnotinclude.com) Join our community on Facebook: https://www.facebook.com/sugarnotincluded (https://www.facebook.com/sugarnotincluded ) Join our community on Instagram: https://www.instagram.com/sugarnotincludedpodcast/ (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 (https://www.instagram.com/ictgirlsjustwannarun%E2%80%9D) 🔑 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

13. 

    18 Aug 2025

    The Myth of Motivation: Why Action Comes First

    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

14. 

    8 Aug 2025

    The Whys and The Lies: Part 2 – Why It’s Time to Toss the Lies and Rewrite Your Wellness Story

    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 (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.facebook.com/profile.php?id=61578263140557) https://www.instagram.com/sugarnotincludedpodcast/?fbclid=IwY2xjawMDVjdleHRuA2FlbQIxMQABHnGK5eAhCZwd5KQKwDOzkQkYxtSrTybqu3ENiBcZGolnp6ljVCuei23nUlIy_aem_3NgJbPOfj2r9U88dvgXwOQ# (https://www.instagram.com/sugarnotincludedpodcast/?fbclid=IwY2xjawMDVjdleHRuA2FlbQIxMQABHnGK5eAhCZwd5KQKwDOzkQkYxtSrTybqu3ENiBcZGolnp6ljVCuei23nUlIy_aem_3NgJbPOfj2r9U88dvgXwOQ#)

15. 

    8 Aug 2025

    The Whys and The Lies: Part 1 – The Wellness Lies We All Bought Into

    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

16. 

    1 Aug 2025

    Welcome to Sugar Not Included: Your Wellness Journey Starts Here

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

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Apple Podcasts (US)

5.0 / 5

6 ratings

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Guest appearances

Books guests

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