Heather Watkins
Over the past three decades, I've watched nutrition and weight loss trends come and go. I've seen everything from low-fat diets and endless cardio to restrictive meal plans and fad diets. While the methods changed, one thing remained the same—people were looking for a solution they could actually maintain. In recent years, I've seen a new challenge emerge.
As GLP-1 medications have become more common, many people are receiving a prescription but little guidance on what comes next. They're losing weight but struggling to eat enough protein, preserve muscle, exercise safely, manage side effects, or create the habits needed to maintain their results. That's why I created the PRIME Metabolic Weight Loss Method™.
I wanted to bridge the gap between medical treatment and long-term success by combining Physician-guided care with evidence-based nutrition coaching, strength training, and lifestyle support. Medication can be a powerful tool—but lasting results come from learning how to nourish your body, protect your metabolism, and build habits that support lifelong health.
Today, our mission is simple: help people lose fat, preserve muscle, improve their health, and feel confident with a plan they can sustain long after the weight is gone.
With a Bachelor's degree in Corporate Health & Wellness, more than 30 years of experience in exercise science and nutrition, and advanced certifications in nutrition coaching and GLP-1 support, I've dedicated my career to helping people move beyond dieting and toward lasting health.
Because the goal isn't just to lose weight. It's to build a healthier life.
Creator of STRONG
I created STRONG because I believe muscle is one of the greatest investments you can make in your health.
Too many fitness programs focus only on losing weight, when the real goal should be building a stronger body that moves well, ages well, and supports you for decades to come.
STRONG is my signature virtual strength training program designed for adults of all fitness levels. Every class is built around proper form, progressive strength training, and functional movement to help you build lean muscle, improve bone health, increase metabolism, and gain confidence with every workout.
You'll find live virtual classes, on-demand workouts, education, and a supportive community that helps you stay consistent—because getting stronger is easier when you're surrounded by people cheering you on.
Creator of the SAFE Eating Method
After decades of coaching, I realized most people don't need another diet—they need a better way to think about food.
That's why I created the SAFE Eating Method.
SAFE is a simple, science-based nutrition framework that teaches you how to make confident food choices without counting every calorie or eliminating the foods you enjoy. Instead of focusing on restriction, SAFE helps you understand what to eat every day, what to include often, what can remain flexible, and what habits are worth minimizing for long-term health.
It's a realistic approach built for busy lives, family dinners, vacations, restaurants, and celebrations—because healthy eating shouldn't stop you from living your life.
When you learn the SAFE Method, you're not following a temporary meal plan. You're building a lifelong relationship with food that supports your goals, your health, and your happiness.
Sustainable Nutrition. Smarter Training. A Lifestyle That Lasts.
If you’re tired of dieting, tracking everything, and still feeling stuck — you’re not alone. Most people don’t fail because they lack motivation.
They struggle because they’ve never been taught how to fuel their body, train with intention, and build habits they can maintain long term.
That’s where we come in.
Why work with PRIME Metabolic Weight Loss
We don’t believe in quick fixes, rigid meal plans, or extremes.
We build nutrition and fitness lifestyle that works in real life — with families, busy schedules, social events, and stress.
When you work with us, we focus on:
- Understanding your body
- Creating structure without restriction
- Fueling properly for your goals
- Building consistency you can actually maintain
This isn’t about perfection.
It’s about progress — and keeping it..
Who we work best with
We work best with people who:
- Want long-term results, not quick fixes
- Are ready to learn and apply new habits
- Value education, structure, and accountability
- Want to feel confident and in control around food
- Are done starting over every Monday
If you’re looking for a crash diet or a 30-day reset, this likely isn’t the right fit.
If you want lasting change, we’ll work very well together.
Feedback From Our Clients…
"Heather has been amazing! I love the food she introduced me to but she also lets me be flexible. I have guidelines but also a catered menu and shopping list. I have already lost weight and I don’t feel like I’m starving or missing out. I love the food I’m eating right now! Why didn’t I do this sooner?!"
"Very knowledgeable and personable! Excellent communication, responds to my need for accountability and support.
Yummy food options!"
"I've been working with Heather for about four weeks now and I absolutely love her! She is very knowledgeable about nutrition and weight loss. She encourages me on my bad days to do better and she's always there to answer any questions I have. I love that her meal plans encourage more of a lifestyle change than a diet."
"I don't understand how I am losing weight, because I am eating every 3 hours, but I have lost 6 pounds in 2 weeks after being STUCK for years! I love this! Thank you!!"
“Heather was excellent. She was so knowledgeable helpful and very in sync with my health journey.”
“Heather was amazing and informative. I definitely felt she understood my needs and is willing to help me achieve my nutritional goals.’
“Really took the time to get to know me and my lifestyle and I’m excited to work with her!’
"The meal plan is excellent! I love the recipes and the possibility of substitutions. Eating every 3-4 hours keeps my energy level steady throughout the day!Thank you!"
“Heather has been a very welcomed addition to my wellness journey this year and I am so thankful and appreciative of her guidance and constant positive energy. She is so well informed and knowledgeable in her field, and has really helped me simplify my life and diet. Just by giving me permission to eat real, healthy foods, I have dropped weight, I feel great and have so much more energy!! The personal attention she gives her clients makes you feel important and heard!!”
Things are going great—I lost another few pounds this week, and I can start to see that I'm losing weight in my arms and legs. I've even had a few people ask me if I've lost weight, which is always nice to hear! :) I am actually really enjoying all the foods and I'm trying new things. I tried barley for the first time this week, and I think I actually like it more than brown rice. It's really filling and quite delicious. I did the 1750-calorie plan on Monday when I cycled. It was awesome, and I had a ton of energy! The rest of the week, I did the 1500, and the only day I’ve been hungry was today for some reason. BTW—the recipes are so delicious too! The lamb shanks were very tasty, and the mussels were another nice treat!
Thanks so much!"
"Can I just say how much I love this? I NEVER have to think about food. I just screenshot the plan on my phone for the day, and as the time comes, I check the photo and eat whatever it is This makes meal prep for a work day a breeze! All the recipes sound so good, I'm especially excited for the sweet potato fries—they're my favorite! Also, the soup recipe was amazing. I love a good soup and one-pot meal!”
"Heather always takes my feedback and gives me exactly what I’m looking for! The recipes are delicious, and I’m never hungry. She listens to my personal challenges and gives me practical advice while taking the time to explain things in detail. She’s made me feel much more confident on this journey and like I have everything I need to succeed! I’m VERY happy with how I feel & look since connecting with Heather and can’t recommend this program enough."
“Wow 5 star service! Above and beyond the call of nutrition…Heather and her team are incredible at coming along side of your goals and helping you make them happen! Working with Healthy with Heather has been a game changer for me, my family and our whole organization!”