The Balance with Britt Podcast · Holistic Britt Nutrition

Ditching Diets & Bounceback Culture: Sustainable Weight Loss for Moms with Rhiannon Lockhart, RHN

·1 hr 11 min·4 clips

Under-eating can trigger cravings, sleep disruption, cortisol spikes, and thyroid issues, Rhiannon says.

1. The Balance with Britt Podcast episode centers on sustainable weight loss for moms and postpartum recovery. 2. Brit introduces Rhiannon Lockhart, a registered holistic nutritionist, because she specializes in sustainable weight loss for moms in their thirties and forties. 3. The episode asks when weight loss makes sense after a baby and how to avoid bounce-back culture. 4. Rhiannon says her own entry into holistic nutrition started with irregular cycles, painful periods, acne, and birth control at 18. 5. She describes coming off the pill and seeing debilitating, irregular cycles that looked “very, very PCOS-y.” 6. Rhiannon says she also moved through diet culture with intermittent fasting, over-exercising, under-eating, and wanting a thigh gap. 7. She explains that working at Integrative Naturopathic Medical Center in Vancouver showed her how many clients could lose weight quickly and then regain it. 8. Brit says she relates to the pressure to eat perfectly after gaining nutrition knowledge and to the fear around cake at a birthday party. 9. Rhiannon says moms are a different group because “our time isn’t our own anymore” once children enter the picture. 10. She says the first year after birth is often a period of losing yourself and then rebuilding a version of yourself that still feels like you. 11. Rhiannon cites a statistic that almost 50% of pregnant women hold onto about 10 pounds over the first year. 12. She says exclusive breastfeeding is not a time for a calorie deficit before at least six months. 13. She gives a breastfeeding calorie range of roughly 300 to 800 extra calories per day. 14. She warns that over-exercising and heavy restriction can dip milk supply and create hormonal chaos. 15. Brit describes her own return to the gym after a C-section, including the first workouts that left her exhausted for the rest of the day. 16. Rhiannon says under-eating is common in busy moms and links it to cravings, poor sleep, blood-sugar dips, cortisol spikes, insulin issues, fatigue, and thyroid changes. 17. The conversation stays practical and conversational, with Brit adding examples from breastfeeding, branding photos, and meal planning. 18. Rhiannon explains her “eating between lines” approach and says her work aims for the gray area instead of black-and-white rules. 19. Moms juggling postpartum recovery, breastfeeding, and body-image pressure would likely get the most from this episode. 20. Listeners looking for diet fads, strict macros, or quick fixes will probably skip it.

As heard by us

Practical weight-loss talk built around sustainable habits and real-life routines.

Brit and Rhiannon keep the discussion grounded in sustainable routines that can actually fit into a busy day: eating regularly, getting ahead with batch-cooked soup, chia pudding, and protein balls, and making small weekly changes that stick.

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Why you'd press play

For moms tired of diets that collapse by Wednesday.

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