Healthy Habits 180, Fitness Over 40, Weight Loss, Quick Workouts, Easy Meal Prep
The GO TO PODCAST For Women Over 40 Who Want To Lose Weight! Do you feel like getting older is making it harder to lose weight? Are you struggling to find the time and discipline to see a fitness program through? Do you know you need consistency and accountability but can’t find either? I’m LaDawn Hickman, a Holistic Nutrition Weight Loss and Accountability Coach. I worked in corporate for many, many years and I was a health and wellness coach and a fitness competitor. But I struggled to have the body of a competitor while still craving Cheetos and Reese’s Cups. I put on weight, my hormones began to change and I struggled with high blood pressure after 40. As a 50+ wife, mom and busy professional, I’m here to tell you, you CAN lose weight. AND keep it off for good WITHOUT spending hours working out or eliminating foods you love. Stick around and I’ll tell you how!! In this podcast, I will teach you: → How to lose weight and keep it off → Quick workouts for women over 40 → Easy meal prep → How to stay committed to your fitness journey Losing weight is possible after 40 and it can be simple. I didn’t say it was going to be easy but it doesn’t haven’t to be complicated! So stop putting off your health journey and join me as we do a 180 and build some healthy habits together. How to connect with me LaDawnHickman.com Essential Wellness FaceBook Community Support@LaDawnHickman.com
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Episodes
Tuesday Nov 25, 2025
Tuesday Nov 25, 2025
If you’ve ever wondered why you’re doing everything right — eating clean, working out, tracking your meals — and still not seeing results, this episode will make everything click.
In this episode, LaDawn Hickman, Holistic Nutrition and Weight-Loss Coach for women over 40, uncovers why generic nutrition advice fails women over 40. From protein distribution and fiber type to meal timing and hormone balance, she explains what your body actually needs right now.
This episode bridges the gap between “eating healthy” and eating for your hormones, helping you stop second-guessing and start understanding what’s really going on with your energy, cravings, and results.
What You'll Learn in This Episode:
Why one-size-fits-all nutrition plans stop working in midlife
The Five Core Nutrition Markers every woman over 40 should understand
How to identify your unique blind spots and stop chasing diet trends
The simple mindset shift that turns frustration into data-driven confidence
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Sunday Nov 23, 2025
Sunday Nov 23, 2025
In this episode, LaDawn Hickman, Holistic Nutrition and Weight-Loss Coach for women over 40, reveals how something as simple as a daily walk can help balance hormones, reduce stress, and reignite metabolism during perimenopause and menopause.
If your workouts feel harder, your energy’s lower, or your body just isn’t responding like it used to, this conversation will help you understand why and how to move in a way that actually works with your body instead of against it.
What You'll Learn in This Episode:
How walking lowers cortisol and helps your body release stubborn belly fat naturally
The connection between gentle movement, estrogen balance, and stress recovery
Why steady, low-impact exercise preserves lean muscle and supports metabolism after 40
How walking improves heart health, blood-sugar regulation, and mood stability
Practical ways to turn walking into a powerful hormone-friendly ritual
Motivating Quote: “A journey of a thousand miles begins with a single step.”
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Episode Mentioned:
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000735205574
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Tuesday Nov 04, 2025
Tuesday Nov 04, 2025
In this episode, LaDawn, Holistic Nutrition and Weight-Loss Coach for women over 40, helps listeners understand the real reason their bodies may feel “different” in midlife.
She explains how hormonal shifts during perimenopause and menopause change metabolism, mood, sleep, and energy—and why traditional diet approaches stop working.
LaDawn shares a clear, compassionate framework to help women move from frustration to confidence by learning how to listen to their bodies as data, not drama.
What You'll Learn in This Episode:
The science behind hormonal shifts that affect weight loss after 40
Why menopause nutrition requires balancing protein, fiber, and meal timing
How blood-sugar balance and cortisol control influence fat storage and energy
Real-life examples of decoding body feedback for better results
Motivating Quote:
“Listen to your body — it knows what it needs”
What’s Next?!
LaDawn invites listeners to continue learning how to decode the nutrition piece of their hormone story.
In upcoming episodes, she’ll share how to get a personalized Baseline Menopause Nutrition Audit — a simple road-map to help women identify what their bodies truly need to feel balanced and energized again Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Friday Oct 31, 2025
Friday Oct 31, 2025
In this second and final episode of the Midlife Weight Loss Blueprint Series, LaDawn takes you beyond what’s on your plate and into the lifestyle habits that help women over 40 keep the weight off for good.
If you’ve been wondering why you start strong but struggle to stay consistent, this episode gives you the daily rhythms that make all the difference.
From sleep and stress to flexibility and accountability, LaDawn walks you through simple, sustainable changes that support your hormones, energy, and peace of mind—without the burnout or perfectionism.
What You'll Learn in This Episode:
Why rest and recovery are the most underrated tools for weight loss after 40
How stress management and faith work together to calm your hormones
How to use the 80/20 Rule to stay consistent without restriction
The power of accountability—and why self-trust is your ultimate motivator
Bible Verse:
Philippians 4:6-7, "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus". This passage encourages believers to replace worry with prayer, trusting that the resulting peace from God will protect their hearts and minds.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Previous Episodes Mentioned:
Listen to Part 1: Your Midlife Weight Loss Blueprint – Physical Habits That Actually Work After 40: https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000733914727
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000733914727
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000605446696
Resources
Stay tuned for the Menopause Nutrition Audit launch—your personalized roadmap to balanced nutrition and sustainable weight loss during midlife
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Tuesday Oct 28, 2025
Tuesday Oct 28, 2025
If your body feels like it’s breaking all the old weight-loss rules since hitting 40, you’re not imagining it.
In this first episode of the Midlife Weight Loss Blueprint Mini-Series, LaDawn breaks down the physical habits that help your body work with you, not against you, during perimenopause and menopause.
From blood-sugar balance and protein timing to meal prep and hydration, you’ll learn the simple yet powerful shifts that support your hormones, metabolism, and energy.These are the tactical habits that form the foundation for lasting weight loss—no crash diets or extremes required.
What You'll Learn in This Episode:
Why focusing on body re-composition (not just weight loss) changes everything
How to build balanced meals that stabilize blood sugar and cravings
Why protein at every meal is non-negotiable for midlife metabolism
How to reset your digestion and energy with gentle circadian-rhythm fasting
The simplest way to stay hydrated and support fat metabolism
And how to put it all together into a doable daily rhythm
Make sure you’re subscribed so you don’t miss Part 2 of this empowering series! Also, stay tuned for the upcoming Menopause Nutrition Audit Launch—your personalized roadmap to balanced nutrition during midlife!
Motivating Quote:
"It always seems impossible until it's done" (Nelson Mandela)
What’s Next?!
Want a customized plan? Book a call! https://calendly.com/hickmansolutions/40min
Previous Episodes Mentioned:
Consistency In Your Weight Loss Journey - https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000731580238
Why Small WIns Matter More Than Ever in Midlife Weight Loss
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000732749923
Reignite Your Rhythm: Simple Steps to Rebuild Momentum In Menopause + Weight Loss
https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000733411917
Resources:
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Friday Oct 24, 2025
Friday Oct 24, 2025
If you’ve ever felt like your healthy habits just fell apart overnight — this episode is for you.
LaDawn breaks down how to rebuild momentum when you’ve lost your groove in your midlife wellness and weight loss journey.
She gets real about why starting over again and again doesn’t work — and how your midlife body isn’t fighting you, it’s simply asking for a new approach. LaDawn shares her 3-Step Momentum Reset Framework to help you realign your energy, nutrition, and habits so consistency finally feels doable again.
What You'll Learn in This Episode:
Why momentum in midlife isn’t about motivation — it’s about alignment.
The two biggest “energy leaks” keeping you stuck in the stop-start cycle.
How to rebuild routines that fit your current season of life (not your 30-year-old one).
If you’re ready to stop “starting over” and finally find your rhythm again, this episode will help you press play on your health journey — no shame, no extremes, just forward motion.
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources:
Episode 80 https://podcasts.apple.com/us/podcast/healthy-habits-180-fitness-over-40-weight-loss-quick/id1662272651?i=1000732749923
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Monday Oct 20, 2025
Monday Oct 20, 2025
Hey Love!
In this episode of the Healthy Habits 180 Podcast, host LaDawn Hickman speaks straight to the woman over 40 who feels like she’s doing all the right things — but the scale won’t budge, and social media has her questioning everything.
As the weight loss world shifts with the rise of GLP-1 medications, LaDawn offers a much-needed reframe: your small wins still matter — maybe more than ever.
Tune in as she shares 3 powerful categories of wins to track this week, and how to shift from shame to stewardship in your health journey.
If you’re ready to ditch the all-or-nothing trap and rediscover purpose in the process — this one’s for you.
What You'll Learn in This Episode:
Why slow progress doesn’t mean stuck progress
3 powerful types of “small wins” to track this week
How to reframe your health journey from shame to stewardship
Why GLP-1 transformations don’t cancel out your effort
Motivating Quote:
Consistency is the belt that fastens excellence in position. If you don't do it repeatedly, you'll not excel in it.
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Monday Oct 13, 2025
Monday Oct 13, 2025
Hey Love!
If you’ve ever felt like you’re stuck in a cycle of starting over — every Monday, every month, or every fall — this episode is for you. In today’s heart-to-heart, LaDawn shares the one mindset shift that helped her break free from perfectionism and embrace true progress. This is your reminder that you don’t need to be perfect — you just need to keep showing up. Fall isn’t the time to tap out... it’s the time to tap in.
What You'll Learn in This Episode:
The one powerful mindset shift that helped LaDawn stop the start-over cycle for good
Why perfection isn’t the goal — but consistency is the game-changer
How to use the fall season as a time of reflection, renewal, and realignment
Practical tips for showing up for your health even when life is busy, messy, or uncertain
How to pick one small action this week to build long-term momentum
Why you’re not starting over — you're still on the journey (and that's powerful!)
Motivational Quote:
Consistency turns ordinary efforts into extraordinary results
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB
Wednesday Aug 13, 2025
Wednesday Aug 13, 2025
In this powerful episode of The Healthy Habits 180 Podcast, holistic wellness coach LaDawn Hickman explores the often overlooked connection between physical health and God-given purpose.
Speaking directly to women of faith over 40, LaDawn shares why honoring the body isn’t just about weight loss or appearance—it’s about intentional stewardship of the mind, body and spirit.
Through scripture, reflection, and practical strategies, she helps listeners reframe health as worship and wellness as obedience.
What You’ll Learn in This Episode:
The biblical foundation for treating the body as a temple
How physical health impacts energy, clarity, and purpose
A fresh mindset shift for sustainable wellness
Three simple, intentional steps to start honoring the body today
The episode also features LaDawn’s signature segment, Take a Breath & Reflect, giving listeners a moment to pause, breathe, and reconnect with their "why."
This episode is perfect for women navigating midlife who are ready to care for their health with grace, purpose, and intention.
What’s Next?!
Want a customized plan? Book a call! https://calendly.com/hickmansolutions/40min
Resources
Download : Free 7 Day Meal Guide that includes shopping lists and macro-nutrient breakdowns - https://bit.ly/7daymg
Follow on Instagram: https://bit.ly/HH180Instagram – DM questions or share your favorite takeaway from this episode!
Join Facebook Community: If you would like more support and to be a part of a community of women like you, join at https://bit.ly/HH180FB
Tuesday Aug 12, 2025
Tuesday Aug 12, 2025
If you’ve been feeling off—more tired, more puffy, more frustrated than ever before—and you’ve asked yourself, “Is this perimenopause? Is this menopause? Or is my body just broken?” … this episode is for you.
In today’s episode, LaDawn Hickman returns with truth, transparency, and lived experience to break down the real difference between perimenopause and menopause—and why understanding where you are hormonally is the first step to finally feeling like yourself again.
She opens up about her personal health journey, shares what most doctors aren’t talking about, and equips you with grace-based, phase-specific strategies to support your weight, energy, and peace of mind—while keeping it simple.
What You’ll Learn in This Episode:
The hormonal shifts that may be sabotaging your progress
Why perimenopause and menopause require different wellness strategies
Real talk about symptoms like insomnia, anxiety, and belly fat
LaDawn’s story (including misdiagnoses, caffeine, and corporate stress)
3 empowering strategies for each phase—rooted in grace, not guilt
A faith-based reminder that you’re not broken—you’re evolving
What’s Next?!
Want a customized plan? Book a call with me! https://calendly.com/hickmansolutions/40min
Resources
Free Download: 7 Day Meal Guide that includes shopping lists and macronutrient breakdowns - https://bit.ly/7daymg
Follow me on Instagram: https://bit.ly/HH180Instagram – DM me your questions or share your favorite takeaway from this episode!
Facebook Community: If you would like more support and to be a part of a community of women like you, please join our Facebook Community at https://bit.ly/HH180FB