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Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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The Day Weight Loss Changed Forever | Ep 350 28:36

22 hari yang lalu28:36

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Get your free custom nutrition plan (exclusive to podcast listeners) when you join Wits & Weights Physique University for just $27/month -- There was a day when everything we thought we knew about losing weight got turned upside down. For decades, the advice was simple: eat less, move more. But then scientists started asking why weight loss always seemed to get harder over time, and what they discovered changed everything. This landmark Episode 350 explores the paradigm shift that revolutionized our understanding of metabolism, fat loss, and why 95% of people regain lost weight. Main Takeaways: Your body doesn't just passively lose weight, it actively fights back by slowing metabolism and increasing hunger within 2-3 weeks of dieting The shift from moral food judgments to flexible, data-driven nutrition revolutionized sustainable fat loss Three game-changing strategies emerged: macro tracking as a foundation, working with (not against) metabolic adaptation, and strength training as metabolic insurance This scientific revolution changed how we view our bodies, from broken machines needing punishment to intelligent adaptive systems responding to our lifestyle signals Episode Mentioned: Fat Loss vs. Weight Loss Timestamps: 0:01 - The day everything changed about weight loss 4:30 - Why the "eat less, move more" approach failed 8:47 - How your body fights back: the hormone cascade 10:47 - The rise of flexible dieting and evidence-based coaching 12:29 - Key people who changed the game 14:37 - From food restriction to food awareness 19:35 - 3 game-changing strategies from the research Support the show 🎓 Lose fat for good in Physique University, now just $27/mo ( tap here and I’ll create a FREE custom nutrition plan when you join ) 👥 Join our Facebook community for Q&As & support 👋 Ask a question or find me on Instagram 📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)…

Project Weight Loss

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Your best life is just one project away. The Project Weight Loss Podcast is where you will learn the tools and skills to change what is weighing you down, lose weight and above all, improve your quality of life. This reinvention of your life could have a tremendous ripple effect in all you do and everyone you touch. To learn more and work with us visit https://projectweightloss.org.

170 episode

#Self-Improvement #Fina Perez #MBA #Fitness #Business #Podcasting Education #Weight Loss

Project Weight Loss

updated 5 hari yang lalu

Beranda serial•Feed

170 episode

#Self-Improvement #Fina Perez #MBA #Fitness #Business #Podcasting Education #Weight Loss

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Project Weight Loss

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The Running Maester – Coach Chris Bennett 18:34

5 hari yang lalu18:34

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Send us a text So, I have a question for you — what if running wasn’t really about running? What if it was about something deeper… something you need to hold on to right now? In this week’s episode, I’m talking about someone who’s become kind of a running philosopher for me — Coach Chris Bennett, Nike’s Global Head Coach. If you’ve ever needed a little push, a little grace, or a little space to just start something — anything — this one’s for you. I’m also sharing a few how-to gems from him that helped me get unstuck. Yes, we’re talking about runs… but we’re also talking about your life, your work, and letting go of what’s weighing you down. And of course, I’ll give you a quick update on my PCT section hike from Siskiyou Pass to Elk Lake, the beauty, the snow, and the big lesson that this trip — like this episode — is about: purpose, grit, and connection. If you’re ready to fall back in love with your own movement, your own rhythm, and your own project, give this one a listen. I’m walking — and running — right beside you. Quote of the Week “Most people aren’t running to go faster or go further right now. They’re running because they need something to hold on to.” – Coach Chris Bennett Running Maester (Coach Bennett) Short Videos How to Fall in Love with Running How to Do Your First Run How to Run on the Beach References 1. Bennett, C. (Coach). (2017–2025). Nike Run Club Guided Runs . Nike Inc. 2. CITIUS MAG. (2020). Interview with Coach Bennett. 3. Georgia Public Broadcasting. (2022). Stories on Chris Bennett & mental wellness . 4. WUNC. (2019). Running as Self-Coaching . 5. Strength Running Podcast. (2021). Ep. 250: Coaching with Chris Bennett. 6. RunnerSpace. (2002). US Indoor Nationals Results . 7. Shamrock Shuffle Archives. (2023). Coach Bennett Profile . 8. Vogue. (2021). Running, Stories, and Mental Health . 9. Nike.com. (2023). Coaching Tools and Mindset Frameworks . 10.MDL Group. (2024). Leadership Insights from NRC Coach Chris Bennett . Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Money, Bricks & Heart: My Real Estate Lessons (Part 3) 30:05

12 hari yang lalu30:05

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Send us a text Hey my beautiful friends! This week, we’re taking a bit of a different trail on the Project Weight Loss path—same concept of losing the things weighing you down. And money, has a way of triggering us, but it can also be something that helps us and others. So, we are hiking not just a money trail, a brick-and-mortar trail; rather, a heart-led journey through real estate and finances. Through this process of prepping for my Pacific Crest Trail hike (yes! Cascade Locks, here I come), I’ve been reflecting on how much real estate and money choices have shaped my life—and how much they mirror the work we do on ourselves. In this episode, I share personal lessons from decades of experience—owning homes, duplexes, apartment buildings, and learning the art of investing with both strategy and soul. We talk about teams, trust, risk, opportunity cost, and why it’s never about how much you have—but how I used it to improve my life and the lives of others. Whether you’re just starting to think about buying a home, building wealth, or setting up your legacy, this episode is here to spark curiosity, courage, and clarity. Join me—and let’s get financially fit, emotionally grounded, and purposefully wealthy. “ An investment in knowledge always pays the best interest.” – Benjamin Franklin [Disclaimer] The content of this podcast is for educational and inspirational purposes only. It is not intended as medical or psychological advice, or legal and financial advice, nor does it substitute professional guidance. Please consult a licensed provider for support with any health or mental wellness needs. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Best Practices of Life, Part 2 21:25

19 hari yang lalu21:25

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Send us a text Hello, my beautiful friends! This week, I’m coming to you with part two of our series on The Best Practices of Life —a conversation close to my heart and rooted in both the trail and the truth. As I hike a section of the Pacific Crest Trail-through pines and reflections, and thinking about what it means to live a life guided by systems of love, clarity, and commitment. In this episode, we explore what best practices really mean in real life—not just in the office or on a project plan, but in our hearts, in our food choices, in how we speak to ourselves, and how we follow through when no one else is watching. We'll talk about how to minimize overwhelm, why honesty in communication is everything, how to bring mindfulness and nature into our daily flow, and what it really means to build confidence and trust—starting with yourself. This episode is for you if you’re craving structure, flow, and a softer, stronger way of staying on track with your wellness and life goals. Let’s walk it out together. "And into the forest I go, to lose my mind and find my soul." —John Muir [Disclaimer] The content of this podcast is for educational and inspirational purposes only. It is not intended as medical or psychological advice, nor does it substitute professional guidance. Please consult a licensed provider for support with any health or mental wellness needs. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Lessons Learned: A Note from the PCT-Trail 22:29

26 hari yang lalu22:29

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Send us a text This week’s episode is deeply personal. As I walk through the Pacific Crest Trail, I’m reflecting on some of the most important lessons life has taught me. Before I left, I created a cover letter for my will, trust, and medical directives—that process sparked a beautiful request from my family: to share the wisdom I’ve gained, not just about weight loss or project management, but about living. Really living. So today, I share some of the most humbling, transformative lessons I've learned—on love, failure, emotions, asking for help, and the beautiful complexity of the human journey. I also share two powerful teachings from the Stoics that continue to guide me, especially when the path feels uncertain. This is the first of a special three-part series where I speak to the weight of what matters most. I leave you with this beautiful quote from Maya Angelou , one of my greatest teachers: “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” References: Marcus Aurelius. Meditations (Translated by Gregory Hays) Soul Maya Angelou, various interviews and essays Tamara Levitt, Calm App: Daily Meditations [Disclaimer] The content of this podcast is for educational and inspirational purposes only. It is not intended as medical or psychological advice, nor does it substitute professional guidance. Please consult a licensed provider for support with any health or mental wellness needs. @fina.projectweightloss Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Bold Steps 13:42

5 weeks yang lalu13:42

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Send us a text Hey my beautiful friends! This week, I laced up my sneakers and ran a 5K… and let me tell you, it was not as easy as I thought it would be. Even with all the hiking I’ve been doing, jogging reminded me that growth doesn’t always feel graceful. But that’s the thing—it doesn’t have to. In this episode, I’m diving into the power of boldness—what it means, how we can cultivate it gently, and why it matters so deeply for our physical and emotional wellness. I’m sharing some thoughts inspired by Tamara Levitt’s meditation on gentle boldness, my own experiences from training, and some research-backed reasons to step outside our comfort zones—even just a little bit. We’ll talk about how boldness shows up in our work, our relationships, and our weight loss journeys. I’ll also share a few gentle, doable ways to get started being a little bolder in your life today. I can’t wait for you to listen in and maybe take your own bold step this week. Until next time, stay bold and take care! — Fi Quote of the Week “The most difficult thing is the decision to act, the rest is merely tenacity.” — Amelia Earhart References · Wood, C., Linley, P. A., Maltby, J., Kashdan, T. B., & Hurling, R. (2020). Courage: The psychology of boldness and bravery. Journal of Behavioral Medicine, 43(2), 215–228. https://doi.org/10.1007/s10865-019-00112-3 · Psychology Today. (2023). Why Saying No is a Mental Health Superpower. Retrieved from: https://www.psychologytoday.com/us/blog/the-right-mindset/202301/why-saying-no-is-a-mental-health-superpower · Levitt, T. (n.d.). Meditation on Gentle Boldness. Available on the Calm app. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Hope Can Be Stronger Than Fear 16:42

6 weeks yang lalu16:42

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Send us a text This one is close to my heart. I’ve been hiking through Oregon, taking in the beauty of the Sisters Wilderness—yes, those Three Sisters: Faith, Hope, and Charity. And with the International Day of Hope coming up on July 12th, I felt like the universe was nudging me to pause and really reflect. So, this week, I’m inviting you into that space with me. We talk about hope—not the fluffy kind, but the kind that carries weight. The kind that walks beside us when things are tough and reminds us to keep going. There’s a story in this episode that brought tears to my eyes. There’s also a reminder, maybe the one you’ve been needing, that you don’t have to do it all at once. You just have to decide. One choice. One step. That’s where hope lives. Come take a walk with me. I think you’ll feel something in this one. Quote of the Week: “Hope lies in dreams, in imagination, and in the courage of those who dare to make dreams into reality.” – Jonas Salk Tune in, my beautiful friend—let's talk about hope, decision, and the way forward. References: United Nations. (n.d.). International Day of Hope. https://www.un.org/en Oxford English Dictionary. (n.d.). Etymology of Hope. UNESCO. (2022). Hope through Education for Refugees. https://en.unesco.org StoryCorps. (n.d.). C.J. P ratt’s story. https://storycorps.org Latin Lexicon. Spes, Sperare – Definitions and translations. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Running Light, Running Right 17:24

7 weeks yang lalu17:24

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Send us a text I’ve trained for endurance in all kinds of ways—some smart, some not-so-much. This week, I’m sharing how I built a jogging routine that actually works with my life, not against it. Whether I’m prepping for a thru-hike or squeezing in a jog before the day takes over, I’ve learned that movement can be reshaped to meet you exactly where you are. If you’ve ever wanted to jog but felt too slow, too tired, or too unsure of where to begin, I’ve been there. I’m bringing you stories from the trail, from the road, and from those early days when two miles felt like an event. I’ll also share the strategy that kept me from falling off track—especially when motivation faded—and what I’ve learned from my own missteps (literally). This one’s for the folks who want more energy without spending all day chasing it. If you’ve got a pair of shoes and a few spare minutes, you’re already closer than you think. Meet me in this episode, and let’s explore what a jogging practice can become when you let go of the noise and start with the smallest, clearest step. Quote of the week: “I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought.” —Arthur Blank RESEARCH CITATIONS 1. Lee, D.C., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S., & Blair, S.N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Progress in Cardiovascular Diseases , 57(2), 154–162. 2. Bertelsen, M.L., Hulme, A., Petersen, J., & Parner, E.T. (2020). Preventive effect of running on lower extremity injuries: a randomized trial. Journal of Science and Medicine in Sport , 23(3), 229–234. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Don’t Tell Me What I Can’t Eat — Help Me with What I Can Eat 16:00

8 weeks yang lalu16:00

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Send us a text Hey my beautiful friends –This week’s conversation was sparked by a funny little tech discovery and a box I mailed — both of which got me thinking about food in a new way. You know how people are always quick to tell you what not to eat? Well, this week we flip the script. I’m sharing thoughts from my own journey and a coach that made me laugh and think — and you’ll hear why his words still stick with me to this day. We’re keeping things simple, kind, and grounded in something real. I’m not handing out rules, I’m sharing a mindset and maybe even a little inspiration for your next grocery run or packed lunch. And as always, we’ll close with a little heart lift — this one from Michael Pollan, who said, “Eat food. Not too much. Mostly plants.” Come hang out with me, and let’s talk about what loves us back. References: 1. Zhang & Talalay, Frontiers in Nutrition , 2023 2. Liu, Nutrients , 2023 3. Viguiliouk et al., Obesity Reviews , 2023 4. Jenkins et al., AJCN, 2024 5. Estruch et al., The Lancet Diabetes & Endocrinology , 2023 6. Guasch-Ferré et al., BMJ , 2023 7. Yao et al., Nutrients , 2023 8. Harvard Nurses' Health Study Update , 2023 9. Anderson et al., AJCN , 2024 10.Simopoulos, Frontiers in Endocrinology , 2023 11.Ye et al., Nutrients , 2023 12.Sonnenburg et al., Cell Metabolism , 2024 13.Mozaffarian et al., AJCN , 2023 14.Mastrocola et al., Appetite , 2023 15.Pollan, M. (2009). In Defense of Food Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Food No One Sees 20:20

9 weeks yang lalu20:20

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Send us a text This week’s episode touches something very real for us the quiet, hidden moments with food. You know the ones I mean. This week we unpack truth-telling, and the honest reflections that came up as I sat in nature, hat feather and all. If you’ve ever felt the urge to eat in secret, or noticed that tug-of-war between freedom and fear, this one’s for you. Quote of the Week: “ You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness .” – Brené Brown References 1. Secretive Eating and Disordered Eating Behaviors Kenney, E. L., & Gortmaker, S. L. (2017). "Secretive eating and associated disordered eating behaviors in a large sample of adolescents." Appetite, 114, 303–309. https://doi.org/10.1016/j.appet.2017.03.037 2. Hidden Eating and Emotional Suppression Pivarunas, B., Kelly, N. R., Pickworth, C. K., Cassidy, O. L., Radin, R. M., Shank, L. M., ... & Tanofsky-Kraff, M. (2015). "Loss of control eating and secretive eating in youth: Associations with emotion dysregulation and body mass." Journal of Behavioral Addictions, 4(3), 174–180. https://doi.org/10.1556/2006.4.2015.020 3. Habit Formation and Replacement Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. (Referenced concept: Cue-Routine-Reward cycle) Quote Attributions · “I’ve learned that people will forget what you said... but people will never forget how you made them feel.” Maya Angelou – Verified quote. · “You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.” Brené Brown – From Daring Greatly (2012). An important disclaimer: If you’re struggling with clinical anxiety, depression or extreme fear, please reach out to a licensed healthcare provider. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How to Be More Courageous 26:45

10 weeks yang lalu26:45

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Send us a text Hello, my beautiful friends—this week, we go deep. Not just into the roots of fear, but into the bold, often quiet heartbeat of courage. Inspired by Memorial Day and those I call the Maesters of bravery—from Grandma Gatewood’s canvas shoes on the Appalachian Trail to my own personal moments of standing in fear and choosing love—we explore how real courage doesn’t mean the fear disappears. It means something else matters more. And yes, that something is often love. In this episode, I share practical, research-backed tools to help you access your own courage—no matter how loud the fear feels. From hiking updates to history’s unsung heroes (hello Sherpa Tenzing!), from family memories to the neuroscience of bravery, I hope this one sparks something in you. If it does, please share it. We all need reminders of our light. Reference: 1. Rate, C. R., Clarke, J. A., Lindsay, D. R., & Sternberg, R. J. (2007). Implicit theories of courage. The Journal of Positive Psychology, 2(2), 80–98. https://doi.org/10.1080/17439760701228813 2. Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923 Learn more about Stoic Maester Ryan Holiday and subscribe to his newsletter at: https://ryanholiday.net/ • The Daily Stoic Newsletter Quote of the Week “True heroism shames us. Humbles us. It moves us beyond reason—because it came from something beyond reason... We fail them and we fail ourselves if we don’t wrestle with the meaning of this sacrifice.” – Ryan Holiday Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Habits Maester: James Clear 12:20

11 weeks yang lalu12:20

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Send us a text This week, I’m sharing some reflections on habits, a sweet moment with someone dear to my heart, and diving into the work of a true Maester of habits—someone whose insights have deeply shaped the way I approach change, consistency, and results. Whether you're navigating your health journey, a big life project, or simply trying to find a rhythm that works, this episode is packed with heart and wisdom that I think you’ll feel right away. So, grab your walking shoes, your journal, or your coffee, and let’s spend a little time together thinking about what it means to build a system that actually works. And as always, I’ll leave you with this week’s quote to carry with you: “Every action you take is a vote for the type of person you wish to become.” — James Clear Reference Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018. Holiday, Ryan. The Daily Stoic Podcast. Interview with James Clear: “James Clear on Getting 1% Better Daily With Stoicism.” Clear, James. “James Clear on Getting 1% Better Daily With Stoicism.” The Daily Stoic Podcast, hosted by Ryan Holiday. James Clear & Ryan Holiday Interview Link You can watch the insightful conversation between James Clear and Ryan Holiday on YouTube here: James Clear on Getting 1% Better Daily With Stoicism Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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When Panic Strikes 23:43

12 weeks yang lalu23:43

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Send us a text When panic strikes, it hits before thought has a chance to catch up. In this episode, I get real about fear — not the idea of it, but the full-body experience. We’ll talk about how panic hijacks the brain, how to self-soothe, and what I learned on the trail when things got intense. A grounded, honest look at fear, and how to walk through it. Quote of the Week: “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” – Eleanor Roosevelt References: Whalen, P. J., et al. (2001). Human amygdala responsivity to masked fearful eye whites. Neuron, 27(3), 595–601. Schiller, D., et al. (2010). Preventing the return of fear in humans using reconsolidation update mechanisms. Nature, 463(7277), 49–53. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Balance Within: Work & Life 18:15

13 weeks yang lalu18:15

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Send us a text What if the most radical thing you could do for your weight loss and your life was to love yourself exactly as you are—today, not ten pounds from now? In this episode, I explore the powerful paradox that self-acceptance and unlocking real, lasting change. We'll dive into what it means to love yourself while still wanting more, and how this balance fuels the habits that lead to transformation. I’ll bring in some research, and reflect on why your thoughts—not your weight—are often the real obstacles in your way. Quote of the Week: “There is no such thing as work-life balance. It is all life. The balance has to be within you.” – Sadhguru Citations: Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Crisp, R. J., & Turner, R. N. (2010). Essential Social Psychology (2nd ed.). SAGE Publications. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Easy Way to Stop Overeating — Inspired by Allen Carr 18:46

14 weeks yang lalu18:46

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Send us a text This week, I'm unpacking the helpful and surprising connection between Allen Carr’s method for quitting smoking and breaking free from overeating. What does lighting a cigarette have in common with late-night snacking or emotional eating? More than you think. I share the stats, the mindset shift that changes everything, and how we can use Maester Carr’s wisdom to step into more freedom and fewer food regrets. I also give you an update on my Pacific Crest Trail training (the blisters are real!) and talk about how I plan for my joy eats—and why that makes all the difference. This one is part insight, part inspiration, and all about reclaiming your agency, one intentional decision at a time. Tune in and let’s walk this path together! Quote of the Week: “It is health that is real wealth and not pieces of gold and silver.” – by Mahatma Gandhi Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Real Deal: Empathy Despite Frustration 16:34

15 weeks yang lalu16:34

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Send us a text This week, I’m speaking to something that we all perceive: this idea of “ frustrating people ”. You know the ones. The co-worker who replies with “per my last email,” the family member who pokes your last nerve, or even that little voice inside your own head that won’t quit. In this episode, I talk about how empathy isn’t just a feel-good idea—it’s a real tool for reducing stress, emotional eating, and overwhelm. Plus, I share how this shows up in my Pacific Crest Trail prep (and how I nearly forgot the ibuprofen!). Tune in for insights, laughter, and maybe a few moments of reflection. Quote of the week: “When you judge another, you do not define them, you define yourself.” – Wayne Dyer Dye(Zaki, J., & Cikara, M. (2017). Empathy and cooperation. Frontiers in Psychology , 8, 202.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Maester Brooke Castillo: The Cognitive Behavior Theory (CBT) Maester 25:20

31 weeks yang lalu25:20

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Send us a text This week, I’m diving into the teachings of Maester Brooke Castillo, a master of Cognitive Behavioral Therapy (CBT) coaching and founder of The Life Coach School. Brooke has an incredible gift for simplifying transformative concepts and teaching us to take control of our thoughts and emotions. One of her many profound lessons? “Are you creating your thoughts, or are your thoughts creating you?” Today, I’ll unpack the wisdom she’s shared, from holding space to understanding how under-feeling—not overeating or over-drinking—is often at the heart of our struggles. And as we prepare for a brand-new year, I’m inviting you to join me in my Project 66 program—a chance to jumpstart your goals, shed what’s weighing you down, and step into your best life. Whether it’s losing 20 pounds, building better habits, or simply creating space for joy and growth, I’ll be right there with you. DM me on Instagram @fina.projectweightloss or visit projectweightloss.org to learn more. Let’s make 2025 a year of bold, beautiful living. And with that, I’ll leave you with Brooke’s wise words: “You need to remember the best legacy you can give your kids is an example of a life well lived. They may listen to what you say, but they will do what you do.” -Brooke Castillo Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Intentions: Your North Star 17:19

32 weeks yang lalu17:19

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Send us a text Hello, my dear friends! I’m thrilled for all the possibilities that 2025 holds for us. This episode is all about intentions—our guiding lights, our North Stars (or Southern Cross, for some of you across the globe!). We’ll explore how focusing on what truly matters can transform our lives into something richer and more fulfilling. So, let’s dive into how we can turn our fears into excitement and our goals into realities. Together, we’ll uncover the steps to align with your true intentions, create a clear plan, and tackle the challenges ahead. And, of course, we’ll talk about how to make 2025 the year you achieve your Project Weight Loss goals. Don’t miss this inspiring episode—and if you love it, please subscribe, rate, and share the show. Your support means the world to me! 💖 Quote of the Week: “The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” – Eleanor Roosevelt Related Episodes: Episode 35: Your Work of Art: Intentions for 2023 See You at the Top: Zig Ziglar, The Maester The Gift of Time Schedule Your Priorities: Episode 86 - Commit, Constrain, Conquer: A Strategy to Achieving Your Weight Loss Goals" Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Reflections of 2024 16:59

33 weeks yang lalu16:59

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Send us a text This week, we’re unpacking the ancient power of reflection—our own countdown of 2024. Together, we’ll explore how looking back can reveal moments of peace, joy, and growth. I’ll share some thoughts on the ancient roots of meditation, how it ties into journaling, and how these practices can help us reflect on our year in a meaningful way I’ll also guide you through ways to make reflection fun and intentional. From pondering your word of the year to creating a top 10 list of moments, songs, or people, we’ll unpack how to turn these reflections into opportunities for growth. Whether you’re sharing the process with a trusted friend or diving into creative prompts, this episode is all about celebrating your journey and preparing for the future with clarity and purpose. To close, I’ll leave you with the wisdom of Epictetus: “Allow not sleep to close your wearied eyes, Until you have reckoned up each daytime deed: ‘Where did I go wrong? What did I do? And what duty’s left undone?’ From first to last review your acts and then Reprove yourself for wretched acts, but rejoice in those done well.” Let’s make reflection a tool for growth and a gift to ourselves as we move into the new year. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Present Wisdom 22:52

34 weeks yang lalu22:52

22:52

Send us a text Hey there, my lovely friends! The holidays are here (if you’re listening live), and what better time to talk about the present—not just the ones wrapped under the tree, but the gift of being here, now. In this episode, we’re unpacking what it really means to live in the moment, to let go of the past, and to embrace the magic of this very second. And don’t worry if you’re catching this later—this wisdom is timeless, just like you. We explore how the simple act of being present can transform everything from our relationships to our personal growth. I’ll share some of my own reflections (and a few holiday thoughts), plus practical strategies to help you unwrap the gift of now. Let’s talk about why being present isn’t only about mindfulness—it’s about connection, courage, and creating space for joy. Quote of the week: “Letting go is not about the courage to release the past it’s about having the wisdom to embrace the present.” - Steve Mariboli Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Out of Hiding-Out of Shame: The Excitement of Living Authentically 16:52

35 weeks yang lalu16:52

16:52

Send us a text In this weeks’ episode we unpack the emotions of shame, guilt and the actions and results of hiding from who we want to be. We speak about vulnerability and authenticity, answering the questions that can lead us to live an interesting and exciting life. Join me this week to unravel our pain, our disengagement and live into the life that excites us. Quote of the Week: “How desperately difficult it is to be honest with oneself. It is much easier to be honest with other people. What is true is invisible to the eye. It is only with the heart that one can see clearly.” - Antoine de Saint-Exupery Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Inflammation 101: What Your Body Is Trying to Tell You 16:40

36 weeks yang lalu16:40

16:40

Send us a text Have you ever wondered what your body might be trying to tell you when it feels off? In this week’s episode we’re taking a deeper look at the world of inflammation—a silent signal that could be holding you back from reaching your health and weight loss goals. Whether it’s brain fog, weight stagnation, or feeling constantly fatigued, inflammation might be the culprit. We break down the science behind inflammation, explore surprising causes like stress and diet, and reveal how chronic inflammation impacts more than just your waistline. From the foods you eat to the thoughts you think; your daily choices that could be adding fuel to the fire—or helping to extinguish it. But it’s not all bad news! You’ll leave this episode with practical tools and insights to reduce inflammation naturally, align with your wellness goals, and live a vibrant, energized life. Tune in to learn how to listen to your body and thrive! Quote of the Week: “The doctor of the future will give no medicine but will interest his patients in the care of the human frame, diet, and in the cause and prevention of disease.” -Thomas Edison Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Why We Need Each Other 21:06

37 weeks yang lalu21:06

21:06

Send us a text This week, I’m reflecting on the value of community, especially during this season of gratitude. Community isn’t just about the people around us—it’s about a shared feeling of connection, purpose, and belonging. Whether it’s with family, friends, colleagues, or even virtual groups like this one, being part of a community enriches our lives in profound ways. In this episode, we explore why community matters and how it supports us through challenges and celebrates our joys. I’ll share insights on how to create or rediscover your own sense of fellowship, and why building these connections is one of the most important things we can do for our lives and growth. Quote of the week: "In every community, there is work to be done. In every nation, there are wounds to heal. In every heart, there is the power to do it." -Marianne Williamson Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How to keep the Momentum, Through Loss: Amor Fati 17:24

38 weeks yang lalu17:24

17:24

Send us a text This week, we’re discussing what it means to measure success, especially in the face of setbacks. What happens when we don’t win, or when someone we care about doesn’t succeed? Is our happiness tied to the result, or is there something deeper that drives us forward? Together, we’ll explore the teachings of the Stoics, the wisdom of Viktor Frankl, the principles of Steven Covey, and the practical advice of Zig Ziglar. And of course, I’ll share my personal thoughts on how we can find peace and momentum amidst life’s challenges. Through the lens of amor fati —the love of fate—we’ll unpack the idea of embracing what is and transforming it into fuel for growth. How can we love the process, even when the outcome isn’t what we hoped for? And more importantly, how can we maintain our momentum when life feels heavy? This episode is a heartfelt invitation to reflect on your own measures of success and align them with your values. Quote of the week: “Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How To Create Your Vision Board for Reinvention 21:12

39 weeks yang lalu21:12

21:12

Send us a text In this episode, as I moved through this unexpected week, I felt the emotions fear, sadness and unexpected joy. And this joy reminded me of the healing and inspirational tool of vision boards for moving into our best lives. So this week, I’m diving into the world of vision boards and exploring how they can help us find the courage to dream boldly, even in challenging times. I share my recent experience visiting the Monarch butterflies in Mexico, a powerful reminder of the dreams I once set for myself and the beauty of seeing them come to life. Together, we’ll look at how to create your own vision board, whether you want to focus on one theme or approach it from all aspects of life—from relationships and health to adventure and growth. I offer guidance on the themes you can consider, supplies you’ll need, and ways to make it a meaningful experience. By the end, I hope you feel inspired to bring your dreams into view and build a space for joy and possibility, no matter where you are today. Weekly Quote: "Create the highest, grandest vision possible for your life, because you become what you believe." — Oprah Winfrey Service Podcast: Davida Scott Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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One Meal a Day (OMD) 18:09

40 weeks yang lalu18:09

18:09

Send us a text In today’s episode, I’m sharing a small but impactful way to support our health, environment, and communities as we unpack the concept of “One Meal a Day” (OMD) and explore how committing to just one plant-based meal each day can make a difference. Inspired by Maester Suzy Amis Cameron’s OMD movement, I talk about how this simple change has influenced my life, even while traveling through Michoacán, Mexico. From the beauty of local produce to the joy of sharing a colorful, fresh meal with friends, I’ve seen how powerful this habit can be. I also touch on some eye-opening research on the benefits of plant-based eating, including its potential to lower the risk of chronic diseases and reduce our environmental impact. If you’re curious about how OMD might fit into your life, or simply looking for a meaningful, actionable change, this episode is for you. Quote of the Week: “OMD is my life’s mission, and I want to thank you for changing the world with us. The oceans and forests thank you. The crisp, clean air, rivers, plants, and animals thank you. Your heart and arteries and healthy cells thank you. And your children and future generations thank you. Together we can do this.” – Suzy Amis Cameron Suzy Ormis Cameron Website Oprah Interview - OMD Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Ryan Holiday: The Stoics Maester 28:25

41 weeks yang lalu28:25

28:25

Send us a text In this week’s episode of Project Weight Loss, I share some of the wisdom of a modern-day Maester of Stoicism, Ryan Holiday, whose teachings are so beautifully aligned with our journey here. We explore how living into our truth and building truly beneficial habits can help us reach beyond our goals and find our true purpose. Reflecting on many of the powerful Stoic reminder, such as the reminder of memento mori, the reminder of death, that helps us propel our lives to live in the best way we can. We consider what it means to let go of the good to make room for the great, as the wise Zig Ziglar once shared. As you listen, I invite you to consider a new mindset—one that keeps you proactive, focused on what truly matters, and living with the end in mind. Remember, you have the power to shape your life, and intentional choices can help you live it to the fullest. And as our Maester Ryan Holiday reminds us: “For the Stoics, life was a gift, something to be lived, and philosophy was a way to live it well, to live what they called the good life.” Quote of the week: "One day is equal to every day. If you can get one day right, you have a shot at getting your life right." – Heraclitus Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Eating with Intention: The Hunger Scale Guide 15:47

42 weeks yang lalu15:47

15:47

Send us a text Hey there my lovelies! In this episode, I’m diving into something that will not only help you on your weight loss journey but can really help the way you look at food—the hunger scale. Trust me, this is going to make a big difference, especially with all the holiday goodies right around the corner! We’ll talk about how hormones, mindset, and even your food choices impact where you fall on that hunger scale. I’ll also give you some practical tips to manage your hunger, avoid overeating, and set yourself up for success in both your personal health goals and your work projects. This episode is about feeling in control, not restricted, and finding that sweet spot between nourishing your body and enjoying life. Whether you’re working toward a healthier lifestyle, managing busy projects, or just want more peace of mind around food, this episode is for you. You don’t want to miss it! Quote of the Week: "Balance is not something you find, it’s something you create." — Jana Kingsford Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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The Stoics: Virtue Over Chaos 17:11

43 weeks yang lalu17:11

17:11

Send us a text Curious about how ancient wisdom can guide your path to purpose and fulfillment? In this episode, we dive into the timeless teachings of Stoic philosophers like Zeno, Seneca, Epictetus, and Marcus Aurelius. Discover insights on mastering your thoughts and emotions, aligning with your inner truth, and building a life rooted in virtue. How can these lessons help you strengthen your resolve and live with integrity, no matter the challenges? Understanding and applying these Stoic teachings, we can learn to live with greater clarity, resilience, and purpose in our weight loss journeys and beyond. Tune in to find out how Stoic philosophy offers practical tools to live with clarity, resilience, and purpose—not just in your weight loss journey, but in all areas of life. Quote of the week: "The time is always right to do what is right." -Martin Luther King Jr Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Natural Dopamine Hits 21:32

44 weeks yang lalu21:32

21:32

Send us a text In this week's episode, I share important and interesting insights on how to naturally boost dopamine in ways that support your health and wellness journey. We often turn to quick fixes—like sugar or social media—for that dopamine hit, but what if there are more sustainable ways to feel good and stay motivated? From simple practices like connecting with others and enjoying nature to surprising tips like the power of warmth and protein, I explore how these natural dopamine boosters can help us stay on track and feel our best. Tune in to learn 10 natural ways on how to elevate your mood and motivation in a healthy, lasting way! Quote of the Week: “Live in the sunshine, swim the sea, drink the wild air.” -Ralph Waldo Emerson Reference: Medical News Today article Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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Loving Yourself Even When You're Not at Your Goal Weight 17:36

44 weeks yang lalu17:36

17:36

Send us a text Hello my friends! I'm so excited to have you with me this week for a topic that’s important to me and our Project Weight Loss journey—loving yourself even when you're not at your ideal weight. In this episode, I explore the delicate balance between self-love and self-improvement. Is it possible to fully embrace who we are right now while still working towards our goals? Absolutely! I'll share insights from my own journey, and we'll dive into what the Stoics, like Epictetus and Marcus Aurelius, have to say about self-acceptance and inner contentment. We often feel that we can only love ourselves once we've reached our "goal weight" or some external benchmark, but that mindset can actually hold us back. Together, we'll uncover how to love ourselves at every stage of our journey, while still striving for growth. I’ll also be answering a big question: How do we reconcile self-love with the drive to change? Tune in to hear practical strategies, and don’t miss the quote of the week from Glennon Doyle – "We can do hard things. We can love ourselves and work to become who we are meant to be, at the same time." Thank you for being here, and I can’t wait to share this special episode with you! Hello my friends! I'm so excited to have you with me this week for a topic that’s important to me and our Project Weight Loss journey—loving yourself even when you're not at your ideal weight. In this episode, I explore the delicate balance between self-love and self-improvement. Is it possible to fully embrace who we are right now while still working towards our goals? Absolutely! I'll share insights from my own journey, and we'll dive into what the Stoics, like Epictetus and Marcus Aurelius, have to say about self-acceptance and inner contentment. We often feel that we can only love ourselves once we've reached our "goal weight" or some external benchmark, but that mindset can actually hold us back. Together, we'll uncover how to love ourselves at every stage of our journey, while still striving for growth. I’ll also be answering a big question: How do we reconcile self-love with the drive to change? Tune in to hear practical strategies, and don’t miss the quote of the week from Glennon Doyle: "We can do hard things. We can love ourselves and work to become who we are meant to be, at the same time." Thank you for being here, and I can’t wait to share this special episode with you! Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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