Sadie Summers On How to Lose Weight Permanently Without Drugs or Surgery
…I would love for everyone to spend more time walking in nature and trying new sports or activities. Novelty can help time slow down, which adds quality to our lives…
In our world filled with quick-fix diets, weight-loss medications, and surgical interventions, many people are searching for sustainable, natural ways to achieve and maintain a healthy weight. What are the key habits, mindset shifts, and lifestyle changes that lead to long-term success? How can individuals break free from yo-yo dieting and develop a lasting, healthy relationship with food and exercise? A s a part of this series we had the pleasure of interviewing Sadie Summers.
Born and raised in the picturesque mountain town of Squamish, British Columbia, Sadie’s upbringing was steeped in the thrill and adventure of outdoor sports. An avid skier, mountain biker and hiker, she embraced the rugged beauty of her surroundings with zeal, leading a lifestyle deeply connected to the natural world.
Sadie also excelled as a National Level Bikini competitor, and her passion for skiing took her to the backcountry and alpine terrains of British Columbia, while her passion for downhill biking found a perfect playground in Whistler, a town renowned for its extreme sports culture.
After more than 70 scenes and three years in the business, Sadie chose to step away from the limelight and focus on a career in nursing, a field that would see her specializing in home and community care. For over a decade, Sadie dedicated herself to providing compassionate support and care to those wishing to spend their final days in the comfort and familiarity of their own homes.
In May 2023, the blonde beauty made her bold return to the adult industry, bringing with her a wealth of experiences from her time away from the set. Striking the perfect balance between passion projects and professional pursuits, Sadie proudly embodies the spirit of adventure, eager to explore the next chapter of her extraordinary journey.
Thank you so much for joining us in this interview series Sadie! Before we get into the main focus of our interview, our readers would love to get to know you a bit better. Can you tell us a bit about your childhood backstory?
I was born and raised in the PNW and grew up playing in the mountains. I rode horses and caught salamanders. My family history is complicated, and I wound up in foster care from ages 15 to 18. But my parents both turned their lives around, and we are all very close now.
The challenges made me incredibly resilient, and I wouldn’t change my story for the world.
What or who inspired you to pursue your career? We’d love to hear the story.
I started appearing in adult productions in the early 2000s when I was just 19. I wanted to explore my sexuality in a controlled environment, and I’ve always been a bit of a non-conformist and exhibitionist, so it was the perfect fit for me.
I left for 15 years to become a nurse, and my patients had a big influence on me coming back — albeit not directly. I worked a lot with the elderly and palliative population. When people are at the end of their lives, one of the biggest regrets is living for others and not for themselves. I figured I should do what makes me happy while I’m here. So I came back in 2021 and retired from nursing in 2022. I’m currently married.
It has been said that our mistakes can be our greatest teachers. Can you share a story about the funniest mistake you made when you were first starting? What lesson did you learn from it?
Yes, definitely. There have been a few, but one that really stands out was a shoot where I was supposed to urinate a ton onto a hot, beefy co-star. I was worried about not having enough pee, so I guzzled water and made a super strong pot of coffee and drank it all.
Turns out you can overdose on caffeine. I had such a visceral-level panic attack that I called 911 on myself. The paramedics came, and my heart rate and BP were through the roof. They stayed with me until it settled and… I made it to my shoot. Lesson learned: be good to my body while shooting. It’s incredibly physically demanding in so many ways.
For the benefit of our readers, can you briefly let us know why you are an authority in the wellness field?
I wouldn’t call myself an authority, but I do have some unique experience. I’m educated as a nurse and have a strong background in anatomy and physiology.
When I was 21, I got big into skiing — downhill and backcountry — downhill mountain biking, rock climbing (traditional, sport, and multi-pitch), and long hiking trips in the Pacific Northwest. I realized I wasn’t very strong. My endurance wasn’t there, and I was always the slowest one in the group. I also got injured often because my body wasn’t flexible or strong.
In 2013, I hired a competitive bodybuilder to train me properly. I learned correct form for compound movements like squats and deadlifts and followed her plan to a T. I noticed improvements within weeks, and I was hooked. I’ve been lifting ever since and became a national-level bodybuilder in 2015.
That same year I also became a certified personal trainer, although I mostly just coached friends since I was still nursing. In 2021, I had my son and gained 75 lbs. while still working out and eating healthy. I’m now back at my goal weight (125 lbs) and have been able to maintain it without a hardcore regimen. So, long story short — I have varied and unique real-world experience in health and wellness, and a foundation in formal education.
Let’s now shift to the core focus of our interview about achieving a healthy body weight. This might be intuitive to you, but it’s helpful to lay it out. Can you share a few reasons why being over your healthy body weight can be harmful?
Being over your healthy body weight can be harmful if it negatively impacts any aspect of your holistic health — physical or mental.
In contrast, can you share a few examples of how someone who achieves and maintains a healthy body weight may feel and perform better?
Maintaining a healthy body weight can bring so many benefits — from improving bone density in women (especially post-menopausal) with regular strength training, to boosting cardiovascular health.
The mental benefits are also significant. Achieving this goal builds confidence, which spills into every area of life. You not only look better, but you feel better. That energy projects outward and can lead to more positive daily interactions.
If someone wanted to begin the journey to permanently lose 20 or more pounds, what would you recommend as their first step?
- Start with the first 5 lbs. Baby steps.
- Write down all of your food and exercise for a week and see where the numbers actually are.
- A lot of people under-eat, which can lead to poor body composition.
- Identify the calorie deficit you need using a trusted online calculator or professional guidance, and adjust accordingly.
- Find a sport or activity you love and do it 2–3 times a week. I strongly recommend weight training for anyone able, alongside a “fun” sport.
- I currently do LAGREE Pilates and it’s changed my life. It focuses on flexibility and time under tension rather than heavy weight.
Many medical professionals suggest weight-loss medications or surgical interventions. What is your perspective?
I think if you have genetic conditions or existing health issues, those aids might be necessary. They have their place.
But if you haven’t yet tried a consistent nutrition and exercise plan, I’d start there. Also, many medications can lead to muscle loss, which can result in low body weight but also low muscle mass — leading to a “skinny fat” appearance. Always consult your doctor.
For those who prefer to lose weight permanently without medications or surgery, what kind of approach would you recommend?
Plan.
Proper nutrition and exercise are key.
It’s just a matter of daily commitment and small steps.
Make good food choices, move your body every day, and you will lose weight.
It may take time, but it works for the long haul.
Have you worked with clients who’ve successfully achieved permanent weight loss without medications or surgery? If so, can you share a story?
Most of the women I’ve worked with were under-eating and overtraining.
Eating a healthy diet that’s 80% clean, and at the right caloric range, paired with regular exercise, is the recipe. There’s no magic. It’s simple, just not easy.
My best friend increased her calorie intake by 400 and added more clean carbs and protein, while following a 5-day bodybuilding routine. She lost fat and gained muscle at the same time, which is hard to do.
We meal prepped together, and as a busy nurse, this was key for her. She packed her food each morning and made sure to eat enough. It was tough at first! But now she maintains it easily, never feels deprived, and feels in control.
What Are “5 Things You Need To Know To Lose Weight Permanently Without Drugs or Surgery”?
- It’s simple, but not easy.
- SMART goals:
- Specific: “I want to lose 10 pounds by eating healthier and exercising regularly.”
- Measurable: Track weight weekly and monitor calories with an app.
- Achievable: Aim for 1–2 pounds per week.
- Relevant: Connect it to your life — e.g., “to improve energy and lower heart risk.”
- Time-bound: Set a target like “10 pounds in 3 months.”
3. Identify your caloric needs and stick to the 80/20 rule — 80% clean eating, 20% flexible.
4. It’s not a diet. It’s a lifestyle change and should become part of your routine.
5. Move your body in ways that bring joy. I lift weights, but I also love LAGREE, horseback riding, and skiing. You’re more likely to stay with what you enjoy.
How do we take all this information and apply it in real life? Why is it so hard to act on what we already know?
We don’t plan. We need to be prepared to avoid poor choices.
Fail to plan, plan to fail.
Meal prep is key. If I’m hangry and don’t have food ready, I’m more likely to hit the drive-thru.
Make exercise part of your routine. Non-negotiable, like your job.
Plan your day in advance — meals, workout clothes, everything. That way you’re not scrambling last minute.
You’re a person of great influence. If you could inspire a movement that would help the most people, what would it be?
I would love for everyone to spend more time walking in nature and trying new sports or activities. Novelty can help time slow down, which adds quality to our lives.
Some of the biggest names in business, sports, and entertainment read this column. Is there someone you’d love to have a private breakfast or lunch with, and why?
Oh man, David Sedaris or Arnold Schwarzenegger.
How can our readers follow your work online?
- IG & X: @originalsadie
- OnlyFans: Sadiesummers
- YouTube: Sadiesummers.TV
- Website: Sadiesummers.com
Thank you for these excellent insights. We greatly appreciate your time and wish you continued success.
