Podcast 29: Healthy Habits That Stick with Nutritionist Andrea Lopes
Discover simple strategies for eating well, sleeping better, and creating healthy habits that actually stick.
Hosted by Chris Heinz
What if small changes to your meals, sleep, and daily habits could completely transform your energy, focus, and relationships?
In this episode, nutrition and wellness coach Andrea Lopes shares practical tips for building sustainable health habits that fit real life. From quick, simple meal prep to improving sleep with small daily routines, Andrea emphasizes the power of consistency over perfection. She shares a powerful story of a client whose emotional health and marriage turned around after just a month of better eating and rest. Andrea also highlights the importance of community and accountability in making habits stick, especially in the automotive world. Listeners will walk away encouraged, informed, and equipped to take their next small step toward better wellness.
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When it comes to wellness, many of us know what we should be doing—eat better, sleep more, move regularly—but turning that into action is where the real challenge lies. In a recent episode of our podcast, we sat down with nutrition and wellness coach Andrea Lopes, who shared not only her personal transformation but also practical strategies she uses with clients to help them create healthier, more energized lives. Her approach is simple, relatable, and refreshingly honest: “I don’t love cooking,” she admitted. “But I do love knowing what’s in my food and feeding my family well.” That kind of authenticity is what makes her advice stick.
Andrea emphasizes simplicity in meal prep as a key to success. Most of her recipes use only five or six ingredients and take just 15–20 minutes to prepare. “If a recipe has too many ingredients, I’m out,” she laughed. She encourages clients to “cook once, eat three to four times” to save time and avoid what she calls “food emergencies”—those moments of desperation that end with fast food runs. By prepping meals on a Sunday and midweek, people can keep their fridge stocked with easy, nutritious options.
Of course, nutrition is just one piece of the puzzle. Sleep and stress play massive roles in how we feel, and Andrea has seen firsthand how improving these areas can change lives. She tells the story of one client whose emotional health and marriage were deteriorating—largely due to poor sleep and a sugar-heavy diet. After just a month of adjusting her eating habits and sleep routine, the client called in tears to say she felt like a new person. “I didn’t realize my food was making me so anxious and unhappy,” she told Andrea. That transformation started with something as small as cutting sugary drinks and prioritizing protein.
When it comes to sleep, Andrea is equally practical. “Good sleep starts in the morning,” she says, recommending a few minutes of sunlight and grounding first thing in the day to reset the circadian rhythm. At night, she follows a consistent routine: no phone after 9 p.m., a few minutes of stretching, and a calming “legs up the wall” pose. These daily rhythms not only improve rest but help regulate mood and reduce cravings. It’s not about overhauling your life overnight—it’s about small, repeatable habits that add up.
What’s clear from Andrea’s work is that sustainable health change is best done in community. She applauds companies like CMA that are investing in wellness, supporting employees through challenges, and creating environments where health goals can actually stick. Whether it’s walking more, eating cleaner, or just getting to bed earlier, these habits become easier when the culture around you cheers you on. Andrea’s parting advice? “Find a few people who will hold you accountable. That’s where the magic happens.”