Why Eating Less Isn't Helping You Lose Weight in Midlife

If you’ve ever felt like you’re doing “all the right things” — eating less, working out more, trying to be good — and yet midlife weight loss still feels impossible… this episode is for you.

Today, Ashley sits down with Sara Borgstede, founder of The Holy Mess and creator of the wildly popular Reset 3 meal plan, to unpack one of the most overlooked reasons women get stuck: undereating earlier in the day and then white-knuckling their way through cravings, “kitchen detours,” and nighttime overeating.

Together, they talk about the restrict–binge roller coaster, the “rolling river” approach to eating, the famous Minnesota Starvation Study, and why this isn’t a willpower problem — it’s often a biological response to not being adequately fueled.

🎙️ StrongHER Voices is the empowering podcast helping women navigate their StrongHER Era with clarity, confidence, and practical, expert-backed support.

Hosted by Ashley Basilio — certified menopause health coach, fitness professional, and women’s wellness advocate.

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 In this episode, we cover:

✅ Sara’s 100-pound weight loss story — and how she’s maintained her goal weight for 20 years
✅ Why “being good all day” often backfires into afternoon cravings and nighttime overeating
✅ The difference between a “roller coaster” eating pattern and the “rolling river” approach
✅ What “primitive hunger” is — and why it can make you feel out of control around food
✅ How to use a hunger/satiety “gas gauge” to avoid getting too hungry or too stuffed
✅ The Minnesota Starvation Study — and how restriction can trigger food obsession and binge behavior
✅ Sara’s “SAFE” framework: Structured, Adequate, Food groups, Enjoyment
✅ A realistic minimum calorie baseline for most women (and why 1200 is a trap)
✅ Why exercise alone doesn’t create weight loss — and why it’s still essential for health
✅ Why tracking works — and how “ugly tracking” builds awareness and self-trust without shame
✅ The reminder every woman needs: your worth is not your weight

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👥 Featured Guest

Sara Borgstede — Founder of The Holy Mess, 100-pound weight loss success story, and creator of the Reset 3 meal plan featured in Woman’s World magazine. Sara helps women break free from the restrict–binge cycle and build a peaceful, sustainable relationship with food through practical tools, compassion, and real-life strategies that work.

Connect with Sara:
Website: https://theholymess.com 

Free resource mentioned:
Reset 3 (Free 3-Day Meal Plan): https://theholymess.com/#plan 

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⚠️ Disclaimer:
The information shared in this podcast is for educational and informational purposes only. It is not medical advice and should not replace consultation with your healthcare provider. Always talk with a qualified professional about your individual health needs before making changes to your diet, exercise, or treatment plan.