The last week of 2021 and the last full-length episode of 2021. Jenn sits down with Heather McConochie to talk about what she learned through her experiences as an ER nurse and her own weight management journey which inform her work with her clients and the insights she's offering the Salad with a Side of Fries Community. It's so tempting to make grand commitments for the new year but what if that's actually not what we need, at all? What do we want to focus on instead? Solid principles! Let go of those resolutions and meal plans that may sound tempting at this moment and listen in!    Outline:Welcome backMeet Heather McConochieHeather's story - from film industry dreams to nursing then nutritionKey learnings from what Heather saw most in the ERThe biggest mistakes many people are makingQuantity"What my friends eat, I can eat"You can eat whatever you want, as long as it's "healthy" or "clean"Working out & its impact on nutritional needsAppetite & hunger signalsHeather's experience with Intuitive EatingAnti meal planThe opposite - knowledge, systems, frameworks underpinning nutritionInstead of meal plans, core principlesYour unique macronutrient formulaMore proteinYour unique insulin sensitivityTips for drinking alcoholFind your frequency - your ratio of quality foods to play foodsUnderstanding macros & the role of fatTaking activity into accountFocus on how you're feeling, are you getting the results you want?Know your step countMeasuring winning/losing, success/failureThe Olympian modelStress & hormonesTests to request, the DUTCH testYour alternative to a New Year's ResolutionFinal thoughtsIt's about personal responsibility and our environmentsLinks:Become a MemberConnect with us! FB Page & Private FB Group & Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu PlanHeather McConochie on IG, FB, Website & The Positive Thread PodcastHeather's Recipe FixQuotes:"I think so many people are taking their health for granted."  – Heather McConochie"It's great to get fit and lose weight but I want to stand up off a toilet, by myself, when I'm 85."  – Heather McConochie"What you do today has a future consequence for you."  – Heather McConochie"You can plateau from undereating."– Heather McConochie"You can be hungry but actually not need more food, biologically; and you can also be not hungry and in a deficit."  – Heather McConochie"Done-for-you-meal-plans are the opposite of owning your nutrition."  – Heather McConochie"If your plan is holing you back from living your life, it's not the plan for life."  – Jenn Trepeck"What's your ratio of quality foods to play foods?"– Heather McConochie