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There's one small habit — noticed decades ago by researchers watching married couples through a one-way mirror — that predicts, with startling accuracy, whether a relationship lasts or falls apart. It's not about how often you fight.

It's not about compatibility. It's about a handful of tiny, easy-to-miss moments every single day — and whether you show up for them. This week, we're breaking down the research behind it, what it looks like in real life, and one simple habit you can start today.

Quote of the week:
"Good relationships keep us happier, healthier, and help us live longer." — Dr. Robert Waldinger, director of the Harvard Study of Adult Development

Citations:

· Gottman, J. (research from The Love Lab, University of Washington); Gottman, J. & DeClaire, J., The Relationship Cure; Gottman, J., The Love Prescription

· Waldinger, R., The Good Life: Lessons from the World's Longest Scientific Study of Happiness; Harvard Study of Adult Development (adultdevelopmentstudy.org)

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She hiked over a thousand miles alone with a backpack too heavy for her body, no real experience, and a grief she didn't know what else to do with — and somehow, that walk became one of the most honest books ever written about coming back to yourself. This week I'm talking about Maester Cheryl Strayed: author of Wild and Tiny Beautiful Things, the voice behind the anonymous "Dear Sugar" column, and one of the people who taught me that healing isn't about waiting until you feel ready. I'm digging into her story, the lessons that have stuck with me the longest, and why her particular brand of honesty — no self-pity, no fake positivity — is exactly the medicine so many of us need right now.

Grab your headphones, hit play, and let's go.

Quote of the Week

"I knew that if I allowed fear to overtake me, my journey was doomed. Fear, to a great extent, is born of a story we tell ourselves, and so I chose to tell myself a different story from the one women are told. I decided I was safe. I was strong. I was brave. Nothing could vanquish me."

— Cheryl Strayed, Wild: From Lost to Found on the Pacific Crest Trail (Alfred A. Knopf, 2012)

Citations

• Cheryl Strayed, Wild: From Lost to Found on the Pacific Crest Trail (Alfred A. Knopf, 2012)
• Cheryl Strayed, Tiny Beautiful Things: Advice on Love and Life from Dear Sugar (Vintage Books, 2012)
• cherylstrayed.com — official author website
• Literary Arts — official author biography
• Wikipedia, "Cheryl Strayed" (cross-referenced with The New York Times, NPR, Forbes, Vanity Fair, Deadline, and Publishers Weekly)
• Wikipedia, "Brian Lindstrom"
• The Hollywood Reporter, "Brian Lindstrom Dead: Doc Filmmaker and Cheryl Strayed Husband" (May 2026)
• Parade, "Cheryl Strayed Shares Her Husband, Brian Lindstrom, Has Died" (May 2026)
• The Wrap, "'Wild' Author Cheryl Strayed Mourns Death of Husband Brian Lindstrom: 'We're Utterly Bereft'" (May 2026) — source of Strayed's own tribute language quoted in this episode

Featured books:

• Torch (Houghton Mifflin Harcourt, 2006)
• Wild: From Lost to Found on the Pacific Crest Trail (Alfred A. Knopf, 2012)
• Tiny Beautiful Things: Advice on Love and Life from Dear Sugar (Vintage Books, 2012)
• Brave Enough (Alfred A. Knopf, 2015)

Who this episode is for: anyone into memoir and personal growth podcasts, hikers and outdoor adventurers looking for their next trail read, fans of Wild and Tiny Beautiful Things, and listeners working through grief, big life transitions, or the fear of starting something hard.

Loved this episode? Share it with a friend who needs a little courage this week, and subscribe so you don't miss what's coming next.

Disclaimer: This episode is for informational and inspirational purposes only and is not a substitute for professional medical or mental health advice.

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This week I'm breaking format for a special Maester Athletes episode, built around this year's World Cup 2026 of soccer.

I tell the story behind the photo that went viral right before the match — Lionel Messi bathing a baby at a charity event almost two decades ago, a baby who grew up to be Lamine Yamal, the very player who faced him on the pitch. I dig into why I never doubted that photo was real (it's all about who you trust as a news source), why the hug between Messi and Yamal after the final is the most Project Weight Loss moment of the entire tournament, and what Kylian Mbappé's Golden Boot run — plus his answer about "collective spirit" in his Wall Street Journal interview — can teach us about discipline, joy, and showing up for our own goals without blame or shame.

I also walk through the real research behind why some people stick to their goals and others don't: Gollwitzer and Sheeran's 94-study meta-analysis on implementation intentions, a British Journal of Health Psychology study on exercise follow-through, and why motivation and information alone are never enough without a plan and regular self-monitoring. If you're working your own Project Weight Loss — on your body, your relationships, or your work in the world — this episode gives you the if-then framework to get back up fast when you slip, the way these athletes do. Share it with someone who needs to hear it this week, and don't forget to write down your own if-then plan.

Quote of the Week:

"To never stop dreaming, it's something free. Of course you have to work. Of course you have to do, like you said, sacrifice. But the most important thing is you have to dream. You can be young, you can be old, you can be whatever you want, but everybody can dream. And that's something free, and that's something that gives you the power and the patience to do the things after." — Kylian Mbappé

Citations & Links:

· Kylian Mbappé, "Kylian Mbappé Knows He's Too Competitive," The Wall Street Journal / WSJ. Magazine, Sept. 6, 2022 — https://www.youtube.com/watch?v=QHKnvLgG7HA

· Kylian Mbappé's 2018 World Cup bonus donation to Premiers de Cordée, Wikipedia — https://en.wikipedia.org/wiki/Kylian_Mbapp%C3%A9

· Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.

· The exercise study citation: Milne, Orbell & Sheeran (2002), British Journal of Health Psychology 7(2), 163–184 (the 91% follow-through study).

· A source for the $1.1B offer: Forbes, July 2023, reporting Mbappé turned down a Saudi club (Al Hilal) offer, per L'Équipe — matches what you described as "widely reported."

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This week, with the World Cup finals in full swing and my last team, France, still standing, I'm taking my podcast audience on a trip through 101 "so to speak" places I've loved and a few I'm still chasing — from watching monarch butterflies blanket the forests of Michoacán by the millions, to the light-and-shadow "descending serpent" that slides down the Kukulkan Pyramid at Chichén Itzá every equinox, to leaving a piece of my late sister's memory at the Sagrada Família in Barcelona, to a total stranger's kindness outside the Anne Frank House in Amsterdam; I open up about the sister who raised me and first showed me the world, walking the Camino de Santiago, and why I believe you don't need a passport to practice the same curiosity, humility, and connection travel gives you — you can find it in your own neighbor, your own hometown, even a stadium watch party.

Quote of the Week:

It is time for parents to teach young people early on that in diversity there is beauty and there is strength. -Maya Angelou

Episode 69: 3 Simple Strategies to Lose Weight or Stay Your Course While Traveling

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In this episode, I am offering something that has genuinely changed the way I think about my body — the circadian rhythm.

I share what this 24-hour internal clock actually is, why researchers say it runs everything from your metabolism and hormones to your sleep and immunity, and how understanding it gave me a whole new perspective on the ongoing conversation around meal timing and breakfast.

I walk through a few practical strategies rooted in circadian science that you can simply be aware of and explore in your own life.

And yes — I am raising my hand on the late-night phone habit, because that quote of the week? It hit home for me too. Come learn something new about the incredible, intelligent design of your own body.

QUOTE OF THE WEEK

“Studies have shown that every hour you’re still on your mobile phone, tablet, laptop, or watching TV at night, melatonin is suppressed by 30 minutes.”

— Dr. Satchin Panda, The Circadian Code

CITATIONS

· Panda, S. (2019). The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. Rodale Books.

· Circadian rhythm science and the suprachiasmatic nucleus (SCN): National Institute of General Medical Sciences (NIGMS). Circadian Rhythms. U.S. Department of Health and Human Services. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx

· Insulin sensitivity and meal timing: Saad, A., et al. (2012). Diurnal pattern to insulin secretion and insulin action in healthy individuals. Diabetes, 61(11), 2691–2700.

· Circadian disruption and metabolic health: Scheer, F. A. J. L., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), 4453–4458.

· Shift work and health outcomes: Wang, X. S., Armstrong, M. E. G., Cairns, B. J., Key, T. J., & Travis, R. C. (2011). Shift work and chronic disease: the epidemiological evidence. Occupational Medicine, 61(2), 78–89.

· Social jet lag: Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: misalignment of biological and social time. Chronobiology International, 23(1-2), 497–509.

· Melatonin suppression and blue light/screens: Harvard Health Publishing. (2020). Blue light has a dark side. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

· https://www.goodreads.com/work/quotes/59135872-the-circadian-code-lose-weight-supercharge-your-energy-and-transform

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What if the fun you're chasing is actually working against you? This week I'm digging into why some fun fades the second it's over, while other fun sticks with you for years — and it comes down to a couple of things researchers can actually explain.

I'm also giving you my go-to system, VERITAS, for building fun into your life on purpose — even when things are hard, even when you're short on time. If you've ever felt like you "used to" have more fun, this episode is for you.

In This Episode● Why fun is more than just pleasure — the real ingredients behind it (joy, engagement, and meaning)

● The research on intrinsic motivation (Self-Determination Theory) and why fun you choose beats fun you're told to have

● What the Stoics actually believed about pleasure, and why it still applies today

● My VERITAS system for building real, intentional fun into your life — step by step

Quote of the Week"Very little is needed to make a happy life. It is all within yourself, in your way of thinking and in your way of living."

— Marcus Aurelius

Citations & Sources● Deci, E. L., & Ryan, R. M. — Self-Determination Theory, on intrinsic motivation and autonomy

● Deci, E. L., Koestner, R., & Ryan, R. M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin.

● Csikszentmihalyi, M. — Flow: The Psychology of Optimal Experience, on flow states and optimal challenge

● Boothby, E. J., Clark, M. S., & Bargh, J. A. (2014). Shared experiences are amplified. Psychological Science.

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We've all used the phrase "real people" — meaning the regular folks, the everyday ones, as opposed to the famous, the wealthy, the powerful. But what if that whole distinction is a lie? This week, I'm pulling apart the binary between "ordinary" and "extraordinary" — sharing a story from my own childhood, a lesson from my years writing public policy, and some genuinely surprising research on what actually makes us alike. Spoiler: the line between you and a billionaire is a lot thinner than either of you think. Grab your coffee — this one's personal.

Quote of the Week

“If it’s not accessible to the poor, it is neither radical nor revolutionary”

Citations

· Witherspoon, D.J., Wooding, S., Rogers, A.R., et al. (2007). Genetic similarities within and between human populations. Genetics, 176(1), 351–359. https://doi.org/10.1534/genetics.106.067355

· Ekman, P., Friesen, W.V., O'Sullivan, M., et al. (1987). Universals and cultural differences in the judgments of facial expressions of emotion. Journal of Personality and Social Psychology, 53(4), 712–717. https://pubmed.ncbi.nlm.nih.gov/3681648/

· Systematic review (2025) of 21 peer-reviewed studies (1972–2024) on cultural differences in the production of emotional facial expressions. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC12907163/

· Killingsworth, M.A. (2024). Money and Happiness: Extended Evidence Against Satiation. Happiness Science. https://happiness-science.org/money-happiness-satiation/

· Killingsworth, M.A., Kahneman, D., Mellers, B. (2023). Income and emotional well-being: A conflict resolved. Proceedings of the National Academy of Sciences, 120. (referenced in CBC coverage: https://www.cbc.ca/radio/costofliving/money-can-buy-happiness-1.7107592)

· "If it's not accessible to the poor, it is neither radical nor revolutionary" — widely circulated activist quote since at least 2016; original source unattributed.

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The Quiet Power of Legumes.

What if the secret to a longer, healthier life isn’t trendy, expensive, or Instagram-worthy — it’s sitting in a can in your pantry right now? Today, I break down why legumes show up again and again in the diets of the world’s longest-living people, and how to add them to your plate without overhauling your life.

Calls to Action

• Rate and subscribe to Project Weight Loss

• Share this episode with someone who needs a gentle nudge toward sustainable habits

• Try one of the three legume swaps this week and tag the show

Citations & Sources

Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217–220.

Buettner, D., & Skemp, S. (2016). Blue Zones: Lessons From the World’s Longest Lived. American Journal of Lifestyle Medicine, 10(5), 318–321.

Stanley, E. (Lord Derby). "Those who think they have no time for healthy eating will sooner or later have to find time for illness." (Widely attributed quote, often cited in health and wellness literature.)

Disclaimer

This podcast is for informational and educational purposes only and is not intended as medical advice. Listeners with specific health conditions or dietary needs should consult their healthcare provider or a registered dietitian.

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The Capacity to Have and Live “Whole” - Contentment

What if the word you’ve been underestimating your whole life is the very key to what you’ve been reaching for?

In this episode, we explore contentment — not as a lesser version of happiness, but as the deep, stabilizing foundation from which real growth, goals, and real quality of life are built.

We’ll walk through the “Goal Sandwich framework” for grounding your desires in what you already have. We’ll unpack the concept of capacity — your internal readiness to hold good things when they arrive. And we’ll close with three reflection questions designed to take you from the surface all the way to your soul.

This one is foundational. This one is for you.

Quote of the Week:

“He who is not contented with what he has, would not be contented with what he would like to have.”— Socrates

I want to leave you with three questions to carry into your week. To sit with. Let them breathe.

1. What am I happy with right now? (The surface check-in. Start here. It’s a valid place to begin.)

2. What brings me genuine satisfaction? (Go deeper. What actually feels like enough? What do you already have that you truly wanted?)

3. Do I have the capacity to hold this satisfaction? (The transformational question. Am I willing to let this be real? Am I home to receive what I’ve already been given?)

That third question — that is where the work lives. That is where wellness deepens from concept into lived experience. This is where our maintenance of the good things we build remains.

Let’s go, let’s get it done.

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I have been in your shoes — starting strong, riding the wave of motivation, and then one day, without warning, just... stopping. In this episode, I dig into why that happens, and I promise you, it is not a willpower problem. It is an experience problem — and once you understand the difference, everything changes. I am sharing research-backed strategies that are so simple, so doable, that you might actually laugh at how practical they are. We are talking about what your brain actually needs to want to keep going — and how you can give it that without overhauling your life. Whether you have tried and quit a dozen times, or you are just trying to make movement feel less like a punishment, this episode is going to give you something real to work with this week. Come take a listen — your future self will thank you.

QUOTE OF THE WEEK

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." — John F. Kennedy

CITATIONS (Reference Format)

1. Karageorghis, C. I., & Priest, D. L. (2012). Music in the exercise domain: A review and synthesis. International Review of Sport and Exercise Psychology, 5(1), 44–66. Referenced in relation to findings consistent with research published in the Journal of Sport and Exercise Psychology on music reducing perceived exertion during exercise.

2. Milkman, K. L., Minson, J. A., & Volpp, K. G. M. (2014). Holding the hunger games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299. Wharton School, University of Pennsylvania. Research on pairing enjoyable activities with necessary behaviors to increase exercise follow-through.

3. Dishman, R. K., & Buckworth, J. (1996). Increasing physical activity: A quantitative synthesis. Medicine & Science in Sports & Exercise, 28(6), 706–719. University of Georgia. Long-term review identifying social support as one of the most consistent predictors of exercise adherence over time.

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Have you been "about to start exercising" for longer than you'd like to admit? You're not lazy — you're human. And that's exactly the problem this episode solves.

In Part 1 of this two-part series, we're ditching the motivation myth and replacing it with something that actually works: a simple, research-backed system that takes the decision-making out of exercise entirely. Because the hardest part of working out isn't doing it — it's deciding whether to do it.

We're covering three practical strategies: how to track your movement so your brain stays in the game, how to pre-decide your "when and where" so you stop negotiating with yourself at the worst possible moment, and how to set up your environment so starting feels almost effortless.

No gym membership required. No perfect schedule. Just a system your brain can actually follow.

Don't miss Part 2 next week — that's where we talk about how to make your brain WANT to come back to exercise again and again.

Quote of the week:

"We are what we repeatedly do. Excellence, then, is not an act but a habit." — Aristotle

1. Self-Monitoring / Tracking (Meta-Analysis) Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701.

2. Implementation Intentions ("If-Then" Planning — Columbia University) Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119.

3. Activation Energy / Environment Design (Habit Formation) Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. (draws on MIT behavioral research)

Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. (Stanford behavioral design)

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In this episode, I'm sitting with something that has weighed on so many of us for far too long — the relentless mental noise around food, what I call food chatter, and what it actually takes to quiet it for good. I'm not talking about another meal plan or a new set of rules. I'm talking about what is happening in your brain when the spiral starts, and the two science-backed strategies that peer-reviewed research has proven can interrupt it. We dig into Rumination-Focused Cognitive Behavioral Therapy — which sounds clinical but is honestly one of the most practical tools I've come across — and Mindfulness-Based Cognitive Therapy, which teaches you to watch a thought without obeying it, and why that single skill changes everything around food obsession. I also share a story about my sister that still lives in my heart, talk about what my son and the Game of Thrones soundtrack taught me about dropping resistance, and make the case for why sitting down to eat your meal is one of the most underrated acts of self-respect you can give yourself. This episode is grounded in real research, real life, and the kind of honest conversation I hope feels like a walk with a good friend.

Quote of the Week: "True silence isn't the complete absence of thoughts; it is the act of stepping back and watching your thoughts without attaching to them or fighting them. When you stop struggling against your mental chatter, it loses its power over you." - Anonymous

Citations:

1. Morillo-Sarto, H., et al. (2023). Mindful eating for reducing emotional eating in patients with overweight or obesity in primary care settings: A randomized controlled trial. European Eating Disorders Review, 31(2), 303–319. https://doi.org/10.1002/erv.2958

2. Ducrot, P., et al. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 12. https://doi.org/10.1186/s12966-017-0461-7

3. Li, Y., & Tang, C. (2024). A systematic review of the effects of rumination-focused cognitive behavioral therapy in reducing depressive symptoms. Frontiers in Psychology, 15, 1447207. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1447207/full

4. Cheng, P.Z., et al. (2025). The effectiveness of mindfulness-based cognitive therapy on rumination and related psychological indicators: A systematic review and meta-analysis. BMC Psychology. https://link.springer.com/article/10.1186/s40359-025-03348-x

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What if everything you thought you knew about breaking a bad habit was wrong? In this episode of Project Weight Loss, we sit down — well, metaphorically — with one of the most brilliant scientific minds in the field of habit change and mindfulness: Dr. Judson Brewer, affectionately known as Dr. Jud. With over 20 years of NIH-funded research, a TED Talk viewed millions of times, and three powerhouse books, Dr. Jud has cracked the code on why we do the things we do — even when we desperately don't want to. And it has nothing to do with willpower. Nothing. At. All.

This episode is personal, it is science-backed, and it is packed with tools you can start using today. We explore the brain science behind every habit loop you have ever been stuck in, why shame is the last thing that will ever set you free, and what curiosity has to do with changing your brain from the inside out. We also get into Dr. Jud's thoughtful and honest take on GLP-1 medications — and why the inner work still matters, whether you are on them or not. Plus, I share something close to her heart that ties it all together beautifully. You are not going to want to miss this one. Come on in.

Quote of the Week:

"Meditation is not about emptying our minds or stopping our thoughts, which is impossible. It's about changing our relationship to our thoughts." — Dr. Judson Brewer

Links:

Dr. Judson Brewer's TED Talk — "A Simple Way to Break a Bad Habit"

Dr. Judson Brewer's Calm Masterclass — "Breaking Bad Habits"

Dr. Jud's Website: https://drjud.com

Citations:

• Brewer, J. (2017). The Craving Mind: From Cigarettes to Smartphones to Love — Why We Get Hooked and How We Can Break Bad Habits. Yale University Press.
• Brewer, J. (2021). Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind. Avery/Penguin Random House. (New York Times & Wall Street Journal Bestseller)
• Brewer, J. (2024). The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop. Avery/Penguin Random House.
• Brewer, J. (2016). "A Simple Way to Break a Bad Habit." TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit
• Brown University Mindfulness Center — Director of Research and Innovation: https://www.brown.edu/academics/contemplative-studies/mindfulness-center
• Calm Masterclass: Breaking Bad Habits with Dr. Judson Brewer: https://www.calm.com/app/program/QLAvzOn

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Curiosity, Habit Loops & the Hidden Treasure of Your Local Library

What if the reason you can't stop eating had nothing to do with willpower — and everything to do with your brain running on autopilot?

This week I'm exploring just that – the autopilot trap.

We are exploring behavior change research AND in the fabric of our communities: curiosity.

If you work in wellness, coaching, project management, or leadership, this one's worth a listen.

Quote of the week:

“Curiosity: the shape of curiosity is a curving question mark with a hooked tail stamped on the wall of a library, a metaphor inviting gall to enter to discover a rich world of books” By Quincy Troupe

CITATIONS

1. Brewer, J. A., Mallik, S., Babuscio, T. A., Nich, C., Johnson, H. E., Deleone, C. M., Bowen, S., Marlatt, G. A., Rounsaville, B. J., Carroll, K. M., & Kiluk, B. D. (2011). Mindfulness training for smoking cessation: Results from a randomized controlled trial. Drug and Alcohol Dependence, 119(1–2), 72–80. https://doi.org/10.1016/j.drugalcdep.2011.05.044

2. Swan, G. E., & Carmelli, D. (1996). Curiosity and mortality in aging adults: A 5-year follow-up of the Western Collaborative Group Study. Psychology and Aging, 11(3), 449–453. https://doi.org/10.1037/0882-7974.11.3.449

Duhigg, C. (2012). The Power of Habit. Random House.

Smith, B. (1943). A Tree Grows in Brooklyn. Harper & Brothers.

Brewer, J. A. (2015). A simple way to break a bad habit. TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit

Troupe, Q. Quote on curiosity and libraries.

Let’s go, let’s get it done.

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Life has a way of getting lifely — and this episode was born right in the middle of mine. In Episode 208, I get personal about a season that brought me to stillness, to my car, to my breath — and ultimately, to a word that changed everything for me this year. If you have ever found yourself waiting for the perfect moment to start again, or wondering if the hard thing you are going through has any light in it at all, this episode is for you. Come as you are. Start where you are. That is always enough.

From a beloved novel to a spontaneous act of love from my son, from peer-reviewed science to a 14th century poet — I weave together the stories, the research, and the reminders that the light within you has never gone out. It may be quiet. It may be flickering. But it is there, and it has been there your whole life. I hope this episode helps you see it.

Quote of the week: "I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being." — Hafiz of Shiraz

Fina's 2025 Reading List

• The 48 Laws of Power — Robert Greene
• The Prince — Niccolò Machiavelli
• The Art of War — Sun Tzu
• Quotations from the Works of Mao Tse-Tung — Mao Zedong
• Right Thing Right Now — Ryan Holiday
• Awaken the Giant Within — Tony Robbins
• The Big Leap — Gay Hendricks
• Emotional Intelligence — Bradberry & Greaves
• A Return to Love — Marianne Williamson
• No Mud No Lotus — Thich Nhat Hanh
• Tao Te Ching — Translated by Stephen Mitchell
• Mindful Investor — Maria Gonzalez
• Educated — Tara Westover
• Slaughterhouse-Five — Kurt Vonnegut
• 1929 — Andrew Ross Sorkin

Books Referenced

• Doerr, Anthony. All the Light We Cannot See. Scribner, 2014.
• Frankl, Viktor E. Man's Search for Meaning. Beacon Press, 1959.
• Greene, Robert. The 48 Laws of Power. Viking Press, 1998.
• Holiday, Ryan. The Obstacle Is the Way. Portfolio/Penguin, 2014.
• Hanh, Thich Nhat. Mud and Lotus. Parallax Press.
• Westover, Tara. Educated. Random House, 2018.

Peer-Reviewed Research

• Cunha, L.F., et al. "Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial." Frontiers in Psychology, Vol. 10, March 2019. https://doi.org/10.3389/fpsyg.2019.00584
• Martínez-Martí, M.L., et al. "The Effects of Gratitude Interventions: A Systematic Review and Meta-Analysis." PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/
• Lundman, B., et al. "Inner Strength — A Systematic Review of Qualitative Empirical Studies." PubMed Central,1990–2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC12375945/
• Holmedal Byrne & Gustafsson. "Resilience Theory: Core Concepts and Research Insights." Cited in Positive Psychology, 2024. https://positivepsychology.com/resilience-theory/

Poetry

• Hafiz of Shiraz. "I Wish I Could Show You." 14th century. English translation widely attributed to Daniel Ladinsky, The Gift, Penguin Compass, 1999.

Media

• All the Light We Cannot See. Netflix series, 2023. Directed by Shawn Levy. Based on the novel by Anthony Doerr.

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Episode 207

The Practice of Not Reacting

This week, I’m sharing something that has been quietly shaping my life for years—and I don’t think we talk about it enough in a practical way.

We spend so much time trying to “fix” our habits… but what if the real shift happens before the action even begins?

I’m talking about meditation and equanimity.

Not meditation in a rigid or intimidating way—but in a way that actually fits into your life. In your kitchen. In your car. In a group meeting. In the moments where you feel the pull to do something you already decided you didn’t want.

I share how I’ve been reconnecting with this through my own routine lately—and why it matters more than we think when it comes to food, stress, and decision-making.

This one is simple, but not easy.
And it might be exactly what you need this week.

Quote of the Week

“Meditation is not about stopping thoughts, but recognizing that we are more than our thoughts.” — Eckhart Tolle

Health Disclaimer

This podcast is for informational and educational purposes only and is not intended as medical or mental health advice. Meditation and mindfulness practices can be supportive tools, but they are not a substitute for professional care. Please consult with a qualified healthcare provider regarding any medical or psychological concerns. If you are experiencing significant distress, anxiety, or health issues, seek guidance from a licensed professional.

The reason you may be stuck isn’t lack of discipline—rather lack of pause?

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Episode 206

Sorry I am late today -love ya

This week, I’m opening up a conversation that many of us avoid—but all of us feel.

Money.

Not the polished, curated version we see online… but the real, behind-the-scenes truth about what’s coming in, what’s going out, and the quiet stress it can carry.

If things feel tight right now… if you’ve been avoiding your numbers… if you’ve ever wondered whether you need to earn more or spend less—but haven’t wanted to face the answer—this episode is for you.

We’re not talking about complicated strategies or financial jargon.

We’re talking about honesty.

The kind that changes everything.

I’ll walk you through the two levers we actually have, the one question that can shift your entire financial direction, and why understanding who you are with money matters more than any perfect plan.

We’ll also connect something we don’t talk about enough:
how money stress shows up in our bodies, our eating, our sleep, and our relationships.

Because this isn’t just about dollars.
It’s about your life.

If you’ve been feeling the weight of it all…
this conversation might be the place where things start to feel a little lighter.

Press play when you’re ready to tell yourself the truth.

Quote of the Week
“Do not save what is left after spending, but spend what is left after saving.” — Warren Buffett

Citations

Kahneman, D. (2011). Thinking, Fast and Slow. Farrar, Straus and Giroux.
Consumer Financial Protection Bureau (CFPB). Research on financial habits and automatic savings systems.
American Psychological Association (APA). (2023). Stress in America reports on financial stress and health impacts.
Epictetus. Enchiridion (translated works on Stoic philosophy).

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This week, I’m taking a curious, watch-and-see approach to GLP-1 medications—things like semaglutide, Ozempic, Wegovy. We’ll cover the research-backed potential benefits, the side effects, what happens after stopping, and why the conversation is about much more than just weight.

No judgment, no pressure, just information, reflection, and a reminder that your choices are personal and worth considering thoughtfully.

Tune in if you want to explore GLP-1 medications from a place of curiosity and clarity.

Quote of the Week:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Will Durant

Citations

1. Wilding, J. P. H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384, 989–1002.

2. Rubino, D., et al. (2021). Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance. Diabetes, Obesity and Metabolism.

3. SELECT Trial Investigators (2023). Semaglutide and Cardiovascular Outcomes in Obesity. New England Journal of Medicine.

4. Drucker, D. J. (2018). Mechanisms of Action and Therapeutic Application of GLP-1. Cell Metabolism.

5. Baggio, L. L., & Drucker, D. J. (2007). Biology of Incretins. Gastroenterology.

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Day One Starts Now: The Simple Reset That Finally Makes Weight Loss Stick

I caught myself the other day.

In the middle of everything going on… I stopped doing the one thing that always helps me.

Planning.

Not because I don’t believe in it—but because life got heavy, real, and honestly… a little overwhelming.

And that’s when it hit me.

This is exactly when I need a Day One.

Not Monday.
Not next week.
Not when things “calm down”… because let’s be honest—when does that actually happen?

So in this episode, I’m walking you through what Day One really looks like when life isn’t perfect… when you’re tired, stretched, and still expected to show up.

I share what I’m doing right now, the simple shift that changes everything, and why starting small—like really small—might be the most powerful thing you do.

If you’ve been waiting for the “right time”… this is your sign.

Let’s go.

Quote of the Week:

“A year from now you may wish you had started today.” — by Karen Lamb

Citations

• Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
• Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
• Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

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Life has a way of moving quickly, and instead of skipping an episode, I wanted to bring back one that truly matters.

This is one of my favorite OG episodes

If you’ve ever felt like your eating habits don’t match your goals, this episode will remind you—you’re not broken. There’s real brain science behind why we overeat, and understanding it can completely change how you approach your journey.

This one is foundational. It’s honest, it’s eye-opening, and it’s still just as relevant today as when I first recorded it.

I’m so glad you’re here to revisit it with me.

Let’s get into it and I will talk to you next week. I am sending you good vibes. Love you so much –This week, I will be speaking with you on why we overeat, discussing the important brain science research from one of my favorite Maesters in this area, Dr. Susan Pierce-Thompson.

In this episode, I give you a gold mine of information on neuroscience. I discuss the motivational triad, the nucleus accumbens and dopamine down regulation. I discuss how eating too much sugar and flour over time makes it so that insulin blocks our hormones leptin and ghrelin from working and I piece it all together like a puzzle. Use this information to help you make the best decisions for you, for your health and make this year, the year of focusing laser sharp on your health.

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This week, I’m sharing 7 simple foods that can help make weight loss feel easier—no extremes, no restriction, just small shifts that actually support you. I talk about why some foods work with your body instead of against it, how to stay full longer without overthinking it, and the one simple formula that can change how you approach eating altogether. If you’ve ever felt tired of starting over, this episode might help you see things a little differently.

Quote of the Week:
“Each time you eat is an opportunity to nourish—not just your body, but your future.”
— Dr. David Katz

Citations (Peer-Reviewed Research)

• Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
• Westerterp-Plantenga MS et al. (2009). High protein intake and weight management. British Journal of Nutrition.
• Rolls BJ et al. (2004). Energy density and satiety. American Journal of Clinical Nutrition.
• Rebello CJ et al. (2016). Oats and satiety. Nutrition Reviews.
• Douglas SM et al. (2013). Protein snacks and appetite control. Nutrition Journal.
• McCrory MA et al. (2010). Dietary fiber and satiety. Journal of Nutrition.
• Kim SJ et al. (2016). Legumes and satiety. Obesity.

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What If the Hardest Parts of Life Are Actually the Beginning of Something Beautiful? Life isn’t only the beautiful bloom — sometimes it’s the mud beneath it. In this conversation, we explore resilience, mindfulness, and how struggle can shape personal growth.

Some conversations stay with you long after they happen. In this episode, I sit down with someone who knows my story deeply—my sister.

Together we reflect on the reality that life is never only the beautiful bloom or only the struggle beneath it. It’s both. She gives us a bit of insight in to France’s Plum Village.

We talk about how challenges shape us, how perspective changes everything, and how sometimes what feels like the hardest moment may quietly be preparing something meaningful.

If you’ve ever wondered how to move through uncertainty, loss, or change without losing hope, this conversation may resonate with you. Stay with us as we explore the powerful idea that sometimes the very mud we wish away may be the place where something beautiful begins to grow.

Citations

1. No Mud, No Lotus – Thích Nhất Hạnh, 2015. No Mud, No Lotus: The Art of Transforming Suffering. Parallax Press.

2. Martha Beck – Beck, M. (Various years). Life coaching and mindfulness teachings referenced on The Oprah Winfrey Show.

3. Peer-reviewed research on mindfulness & resilience:

o Garland, E. L., Hanley, A. W., Farb, N. A., & Froeliger, B. (2015). Mindfulness training and resilience to stress: Effects on cognitive, emotional, and physiological outcomes. Psychological Science, 26(7), 1041–1053. https://doi.org/10.1177/0956797615570361

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Wellness is a word we hear all the time—but what does it actually mean when life is complicated, busy, and sometimes overwhelming? In this milestone 200th episode, I explore the idea that living well isn’t about perfection or rigid routines, but about the small choices we make every day that quietly shape our health, our relationships, and the direction of our lives. I invite you to reflect on the emotions you’re choosing from, the responsibilities you’re carrying, and the possibility that wellness might be closer than you think. If you’ve ever wondered how to care for yourself while managing a full and demanding life, this conversation might open a new perspective on what it truly means to live well.

Quotes of the Week

“Well-being is realized by small steps, but is truly no small thing.” — Zeno

“The part can never be well unless the whole is well.” — Plato

Citations
Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2012). Psychological stress and disease. JAMA.
Lee, I. M., et al. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine.
Waldinger, R., & Schulz, M. Harvard Study of Adult Development. Harvard Medical School.
National Institutes of Health – Your Healthiest Self: Wellness Toolkits.

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What if calm isn’t something you find after life settles… but something you practice while everything still feels loud, uncertain, and full? In this episode, I invite you into a deeply real reflection on stress, emotional weight, and the quiet moments of beauty that often go unnoticed in our busiest seasons. From stormy mornings by the water to the science of nervous system regulation and the Stoic wisdom of inner steadiness, this conversation gently challenges the idea that life must be peaceful before we allow ourselves to feel peace. If you’ve been carrying a lot lately — mentally, emotionally, or physically — this episode is a soft place to land, a reminder that even in the middle of chaos, there are small glimmers of calm waiting to be noticed.

Quote of the week:

“You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius

Citations:

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572.

Stellar, J. E., John-Henderson, N., Anderson, C. L., Gordon, A. M., McNeil, G. D., & Keltner, D. (2015). Positive affect and markers of inflammation: Discrete positive emotions predict lower levels of inflammatory cytokines. Emotion, 15(2), 129–133.

McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873–904.

Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), 449–458.

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This week’s episode is a very real one for me. I share a life update, the emotional rollercoaster I’ve been quietly riding, and how I stayed grounded in my program even when my heart and mind were all over the place. If you’ve been holding it together lately, this episode may feel like a deep exhale. This one is honest, and grounding, especially for those of us managing full lives while trying to live intentionally.

Quote of the Week:
“The wound is the place where the Light enters you.” — Rumi

Citations:

Raichle, M. E., et al. (2001). A default mode of brain function. Proceedings of the National Academy of Sciences.
Gross, J. J., & Levenson, R. W. (1997). Hiding feelings: The acute effects of inhibiting positive and negative emotion. Journal of Abnormal Psychology.
Appleton, A. A., et al. (2013). The association of emotional suppression with inflammation and health outcomes. Journal of Psychosomatic Research.
Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review.
Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior.

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This week’s episode is not what I originally planned. I’m sharing this from the ER, and moments like this have a way of clarifying everything. When health feels uncertain and life narrows to what truly matters, the noise falls away. So instead of a new episode, I’m re-releasing my very first one as a reminder to ground ourselves in what actually works. In seasons of striving, tracking, optimizing, and pushing toward goals, it’s easy to forget the foundation beneath it all.

The title of that first episode is Why Not Choose Love, and it feels especially relevant right now. Not love as a cliché or a soft sentiment, but as a deliberate choice in how we think, respond, and show up. When fear rises and circumstances feel out of our control, love remains available. If you’ve been carrying stress, pressure, or uncertainty, I invite you to return with me to this simple but powerful question: why not choose love?

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There are moments in life when you realize — very clearly — who and what is holding you up. This week, I found myself thinking deeply about the people who show up quietly, consistently, and without needing anything in return. And it made me reflect on how much of what weighs us down isn’t physical at all — it’s emotional, and relational.

This episode is an invitation to look at relationships differently. Not through the lens of fixing, forcing, or holding on tighter — but through honesty, acceptance, and relief. If you’ve ever felt exhausted by relationships, confused by love, or curious about what truly helps us feel lighter — this one is for you.

References

1. Waldinger, R. J., & Schulz, M. S. (2010). What makes a good life? Lessons from the longest study on happiness. Harvard Study of Adult Development, Harvard Medical School.

2. Waldinger, R. J. (2015). What makes a good life? Lessons from the longest study on happiness. TED Talk. Harvard University.

3. Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237.

4. Gottman, J. M., & Levenson, R. W. (2000). The timing of divorce: Predicting when a couple will divorce over a 14-year period. Journal of Marriage and Family, 62(3), 737–745.

5. Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

6. Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26.

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This week we’re heading into week three of the challenge, and I want to talk about something subtle that can quietly make everything feel harder—your energy, your focus, your patience, even your progress. I’ve been thinking a lot about how often we push through discomfort without ever stopping to ask why it’s there. And how, as women who manage full lives and full calendars, we’re incredibly skilled at overriding ourselves instead of listening.

In today’s shorty episode, I invite you to slow down just enough to notice what your body has been trying to tell you all along. This is about strength without force, awareness without judgment, and learning how to trust yourself again in a world that constantly asks you not to.

If you’ve ever felt like something was “off” but couldn’t quite put your finger on it, this conversation is for you.

Quote of the Week:

“The body is your instrument. Learn to play it well.” — Martha Graham

References

Skypala, I. J., & Venter, C. (2019). Food intolerance: Clinical perspectives and management. Nutrients, 11(7), 1684. https://doi.org/10.3390/nu11071684

Turner, P. J., & Campbell, D. E. (2019). Epidemiology of food allergy. Journal of Allergy and Clinical Immunology, 143(1), 37–44. https://doi.org/10.1016/j.jaci.2018.11.003

Fletcher, J., & Adolphus, K. (2021). Food intolerance and mental health: Associations with anxiety and depression. Nutrients, 13(12), 4386. https://doi.org/10.3390/nu13124386

Phillips, C. M., Chen, L. W., Heude, B., Bernard, J. Y., Harvey, N. C., Duijts, L., … Godfrey, K. M. (2019). Dietary inflammatory index and metabolic health. Journal of Clinical Endocrinology & Metabolism, 104(12), 6118–6128. https://doi.org/10.1210/jc.2019-00294

Esposito, K., Kastorini, C. M., Panagiotakos, D. B., & Giugliano, D. (2011). Mediterranean diet and metabolic syndrome. Journal of the American College of Cardiology, 57(11), 1299–1313. https://doi.org/10.1016/j.jacc.2010.09.073

Hotamisligil, G. S. (2006). Inflammation and metabolic disorders. Nature, 444, 860–867. https://doi.org/10.1038/nature05485

Saltiel, A. R., & Olefsky, J. M. (2017). Inflammatory mechanisms linking obesity and metabolic disease. Journal of Clinical Investigation, 127(1), 1–4. https://doi.org/10.1172/JCI92035

Oddy, W. H., Allen, K. L., Trapp, G. S., Ambrosini, G. L., Black, L. J., Huang, R. C., … Mori, T. A. (2018). Dietary inflammatory index and mental health. British Journal of Nutrition, 119(8), 1–10. https://doi.org/10.1017/S0007114518000218

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What if the reason things feel harder than they should isn’t because you’re undisciplined, unmotivated, or doing it wrong—but because the system you’re using was never designed for the life you’re actually living? In this episode, I invite you to pause the self-judgment and take a gentler, more curious look at what’s really driving your follow-through (or lack of it). If you’ve ever felt like you’re carrying a lot, managing everything, and still wondering why your goals feel just out of reach, this conversation is for you.

If you’re in our 30-day challenge—or honestly, if you’re just craving a way forward that feels more compassionate and more effective—this episode offers a perspective shift that might change how you see everything you’re working toward.

Quote of the Week

“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind.”
— William James

Citations
Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.

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What if the next 30 days weren’t about fixing everything… but about proving something to yourself? In this episode, I invite you into a challenge that’s intentionally simple, quietly powerful, and very different from the usual “do more, be more” approach. If you’ve ever felt overwhelmed by goals, burned out by resets, or frustrated that motivation fades faster than you expected—this conversation is for you.

If you’re ready for a challenge that travels with you, adapts to real life, and strengthens your relationship with yourself—press play and walk with me.

Quote of the Week:

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Citations:
Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.
Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265.

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This week, I’m inviting you into a quieter, more intimate conversation—one that doesn’t point outward, but inward. It’s about the kind of trust that lives beneath our goals, our decisions, and our follow-through. The kind that gets shaken not by one big moment, but by a thousand small ones. If you’ve ever felt hesitant to try again, unsure whether to believe yourself, or tired of negotiating with your own mind, this episode is a gentle pause and a reset. Not to fix you—but to help you listen.

We’re exploring what actually erodes trust, why it so often shows up as self-criticism, and how rebuilding it rarely looks dramatic. It looks small. Practical. Human. This episode is about noticing what gets in the way without turning on yourself—and learning how consistency, compassion, and clarity quietly change everything. If you’re craving steadiness, not hype… and momentum, not pressure—this one’s for you.

Quote of the Week:
“Your task is not to seek love, but to find the barriers within yourself.” — Rumi

Citations:
Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Mindfulness.
Simpson, J. A. (2007). Psychological foundations of trust. Personality and Social Psychology Review.

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As we move into a new year, I found myself sitting with a question I don’t hear talked about very often—at least not in a way that feels honest or useful. We spend a lot of time planning what we want more of, what we’re willing to work for, and what we think things will “cost” us. But this week, I wanted to slow that conversation down and look at what quietly gets traded away in the background of our choices.

In this episode, I explore a lens that has changed how I look at my health, my work, my relationships, and even how I decide what deserves my energy. It’s not about doing more or trying harder— noticing what we may be giving up without ever meaning to.

If you’re heading into the year with goals, questions, or a sense that something important deserves more care, this is a conversation I’d love to have with you.

Quote of the Week:

“The price of anything is the amount of life you exchange for it.” — Henry David Thoreau

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If you’re listening in real time, Merry Christmas, my dear friends.
I’m sending you so much love, safety, and calm this season.

This week, I introduce you to a Maester who has profoundly shaped how I think about attention, discipline, peace, and the body: Cal Newport.

This is not fluffy productivity advice.

This is about unfinished tasks, hidden stress, and how scattered attention quietly drains our energy—and often shows up as urges we don’t fully understand.

In this episode, I explore why attention isn’t just a productivity issue—it’s a wellness issue.

We talk about deep work, the modern attention crisis, digital minimalism, and what it means to build a life rooted in presence instead of reaction.

If you’ve ever ended the day feeling busy but behind,

If your mind feels fragmented,

If you crave calm, clarity, and follow-through—This episode is for you.

Because where your attention lives… your life follows.

Quote of the Week

“Things which matter most must never be at the mercy of things which matter least.” — Johann Wolfgang von Goethe

Citations

• Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.
• Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World. Portfolio.
• Newport, C. (2021). A World Without Email. Portfolio.
• Newport, C. (2024). Slow Productivity: The Lost Art of Accomplishment Without Burnout. Portfolio.
• Rubinstein, J. S., Meyer, D. E., & Evans, J. E. (2001). Executive control of cognitive processes in task switching. Journal of Experimental Psychology: Human Perception and Performance, 27(4), 763–797.

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This week, we are talking about boundaries — not the kind that build walls, but the kind that help us stay loving, honest, and grounded… especially during the holidays. In this episode, I slow it down.

We talk about what boundaries actually are, where the word even comes from, and why boundaries usually show up right when life feels stressful, overwhelming, or just a little too much. I share a personal story, reflect on The Giving Tree, and explore how boundaries can protect us from becoming emotionally depleted — without shutting people out.

If the holidays bring joy and stress for you…
If you’ve ever felt resentful but didn’t know why…
If you’ve ever said yes when you meant no…

This episode is for you.

Quote of the Week

Brené Brown
“Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.”

Citations

Brown, B. (2018). Dare to Lead. Random House.

Silverstein, S. (1964). The Giving Tree. Harper & Row

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This week on Project Weight Loss, I’m talking about something so many of us quietly struggle with — that strange feeling of “I’m doing everything… and yet, I still feel stuck.”

Whether it’s with food, with our routines, or with parts of life that feel a little stagnant, this feeling shows up for all of us. And today, I’m sharing why it happens, what it really means, and how giving ourselves permission to be human can actually be the doorway to freedom.

In this episode, we explore the quiet internal patterns that keep us circling the same emotions, even when our circumstances stay the same.

If you’ve been feeling stuck, stalled, or like your inside world isn’t matching the outside effort you’re giving… this episode is for you, my friends.

Quote of the Week:
“The mind is everything. What you think, you become.” — Buddha

Join me for this compassionate conversation — and maybe share it with someone who could use a little reminder that freedom starts within.

Resources

Purpose / GroupHotline / Contact Info988 Suicide & Crisis Lifeline (suicidal thoughts, emotional distress, crisis)Call or text 988 SAMHSA+2CDC+2 (Older number, still works) National Suicide Prevention Lifeline1-800-273-TALK (1-800-273-8255) USAGov+2MentalHealth.com+2

SAMHSA's National Helpline (mental health / substance use disorders support & referral)1-800-662-HELP (4357) SAMHSA+1

Crisis Text Line (if someone prefers texting instead of calling)Text HOME to 741-741 Nested Integral Coaching Constellation+1
Disaster Distress Helpline (stress / trauma from disasters, emergencies)1-800-985-5990 CDC+1

National Domestic Violence Hotline (support for domestic violence situations)1-800-799-SAFE (1-800-799-7233) HeadStart.gov+1

National Alliance on Mental Illness (NAMI — information & support for mental health issues)1-800-950-NAMI (6264) CDC+1Additional Resources

• 988Lifeline.org — chat and text support, as well as resources for crisis help. SAMHSA+1
• SAMHSA.gov — directory for treatment referrals and facilities across the U.S. SAMHSA+1
• Use local resources via dialing 211 (in many parts of the U.S.) for help connecting with community mental-health support, housing, food, or other social services.

Citations:

1. Beck, A. T., & Haigh, E. A. P. (2014). Advances in Cognitive Theory and Therapy. Annual Review of Clinical Psychology.

2. Wilson, T. D., & Gilbert, D. T. (2005). Affective Forecasting: Knowing What to Want. Current Directions in Psychological Science.

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Hey friends — this week, with the holidays in full swing, I wanted to bring you three research-backed strategies you can use to feel lighter — emotionally, mentally, and yes, physically — without rigidity, pressure, or perfection.

This episode is all about top researched strategies, that coupled with awareness, and choosing yourself in the ways that truly matter and make a difference, particularly during the holidays.

Take a listen and share the episode – even better, set up a buddy to implement the techniques with.

Quotes of the Week:
✨ “What most people don’t realize is that food is not just calories: It’s information… it communicates to every cell in the body.” — Dr. Mark Hyman

✨ “Our modern lifestyle… disrupts our circadian rhythms and reduces the production of the sleep hormone melatonin.” — Satchin Panda, The Circadian Code

Take a listen — and let’s move through this season with intention, clarity, and love.

Citations

1. Sacks, F. M., Bray, G. A., Carey, V. J., et al. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. Journal of the American Medical Association, 360(9), 859–873.

2. Smith, J. D., Nguyen, T., Hall, K. D., et al. (2023). Protein and fiber intake and their effects on cravings and spontaneous snacking in adults: A randomized controlled trial. Nutrients, 15(4), 812–823.

3. Sutton, E. F., et al. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212–1221.

Let’s go, let’s get it done.

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Hey there, my friends — this week I’m coming to you with something simple… and something human.

No outline.
No strategy.
Just us.

I’m sharing a couple of stories —and reflecting on what service really means during this season. Not the big, heroic kind. The small, human, everyday kind. The kind that steadies us emotionally and reminds us who we want to be.

We talk about dignity, compassion, emotional grounding, and why even tiny acts of kindness shift the nervous system in powerful ways (yes, the research backs this up). And I share what I’m personally choosing to do this week — something small, but from the heart.

If you’ve ever wondered how service connects to our wellness, our mindset, and our Project Weight Loss path… this is the episode I hope you listen to.

Quote of the Week:
“Wherever you turn, you can find someone who needs you.” — Albert Schweitzer

Citations:
Raposa, E. B., Laws, H. B., & Ansell, E. B. (2018). Prosocial behavior mitigates the negative effects of stress in everyday life. BMC Public Health, 18, 169.
Kim, J. J., Cunnington, R., & Kirby, J. N. (2019). The neurophysiological basis of compassion: An fMRI study. Emotion, 19(7), 1261–1271.

Let’s go, let’s get it done.

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This week, I’m inviting you into a conversation that’s all about wisdom — not the big, lofty kind, but the kind you can actually live. The kind that helps you walk into the holiday season feeling grounded, intentional, and connected to what matters most.

I’m sharing the two principles from Maester T. Colin Campbell that changed the way I think about food and life — and how those same principles can shape the way you show up to Thanksgiving (or any gathering) with more clarity, more grace, and way less stress.

If this episode gives you even one spark — one shift, one breath, one aha — share it with someone you love. Forward it, post it, or send it privately to that one friend who could really use a little steadiness this season.

Grateful to be walking this Project Weight Loss path with you.

Quote of the Week

“Wisdom is your perspective on life, your sense of balance, your understanding of how the various parts and principles apply and relate to each other.”
— Stephen R. Covey

Eating Right: 8 Principles of Food and Health

By T. Colin Campbell, PhD November 16, 2017, Updated August 19th, 2022

Reference:

T. Colin Campbell, Center for Nutrition Studies.
Principles referenced:

1: “The whole is greater than the sum of its parts. Nutrition represents the combined activities of countless food substances.”

8: “Good nutrition creates health in all areas of our existence… All parts are interconnected.”

Stephen R. Covey, The 7 Habits of Highly Effective People.
Referenced concept: “Begin with the end in mind.”

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Hey friends — this week, I’m talking about something close to my heart: positivity — not the fake-it-till-you-make-it kind, but the quiet confidence that goodness still exists, even when life feels heavy and out of balance.

I’ll share stories from my week — like seeing my daughter and her foster kittens (Solstice and Equinox) and how a walk around Silver Lake reminded me that we can stay grounded. I’ll also tell you the story of The Seashells of Positivity.

We’ll look at the science behind positivity, including research by Sonja Lyubomirsky, Laura King, and Ed Diener (2005) showing that people who experience frequent positive emotions live healthier, more fulfilling lives.

I also link to one of my favorite resources — the Calm Master Class on Happiness by Shawn Achor, which explores the science of choosing happiness intentionally. You can find it here.

Quote of the Week:

“Every time we choose light, we make it easier for someone else to see.” — Unknown

Disclaimer:
This podcast is for educational and inspirational purposes only. It’s not medical advice and shouldn’t replace care from a licensed health professional. If you’re making changes to your health, nutrition, or fitness routine, please consult your doctor or qualified clinician.

Let’s go, let’s get it done.

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This week we are talking about our life lines. I ask you to consider — who’s your lifeline?

Not the metaphorical one, but the real, human connection that keeps you afloat when life gets heavy.

We’ll dig into the interesting history of the word “lifeline,” what research says about how connection affects our health and habits, and how you can create your own H-Factor system of support.

It’s practical and deeply human —you’ll leave reminded that you were never meant to do this alone.

Quote of the week

“My humanity is bound up in yours, for we can only be human together. When we see the other as part of ourselves, we begin to build a world where no one is left behind.”

by Desmond Tutu

Instagram: fina.projectweightloss

Citations

• Etymonline. (2024). Lifeline – Origin & Definition. Retrieved from etymonline.com
• Uchino, B. N. (2020). Social support and health: A review of physiological processes potentially underlying links to disease outcomes. National Center for Biotechnology Information (NCBI).
• Lakey, B., & Orehek, E. (2022). Perceived social support and mental health: A review of recent findings.Frontiers in Psychology.
• Maher, C. A. et al. (2020). Social support and weight-loss interventions: Mechanisms of behavior change.Frontiers in Psychology.

Let’s go, let’s get it done.

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In this week’s episode, I share the simple yet powerful 5-4-3-2-1 grounding technique — a mindfulness tool to help you reconnect with your senses, reduce stress, and live with presence. Learn how this practice supports your Project Weight Loss, helps busy professionals, and has been embraced by public figures from Oprah Winfrey to LeBron James.

Quote of the Week:

“The present moment is the only time over which we have dominion.” — Thích Nhất Hạnh

Citations:

• Vinogradov, S., et al. (2020). Sensory grounding techniques for anxiety regulation. Journal of Behavioral Therapy and Experimental Psychiatry.
• Frontiers in Psychology (2023). Mindful sensory grounding and cortisol reduction in stress response.
• Calm App: Tamara Levitt, “Grounding Practice.”
• Oprah Winfrey Network: The Life You Want Class – Mindfulness and Presence.
• Gomez, S. (2023). Wondermind interview series on mental health awareness.
• James, L. (2022). The Mindful Athlete: ESPN feature on mental focus and grounding.

Let’s go, let’s get it done.

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This week on Project Weight Loss, we’re diving into something that doesn’t get nearly enough credit — fun. Not the kind that just happens when everything’s perfect, but the kind you can choose, plan for, and use as strategy.

In this episode, I talk about why laughter, joy, and connection aren’t distractions from your goals — they’re essential to reaching them. From a weekend in San Francisco that reminded me how powerful community can be, to research that shows fun lowers stress and builds resilience, we’re exploring how to hold both the hard and the happy, the serious and the silly.

So tune in and let’s talk about what it means to laugh deeply, live intentionally, and see fun as fuel — for your body, your mind, and your Project Weight Loss journey.

Because laughter isn’t just a feeling — it’s a strategy.

Quote of the Week:
“Live in the sunshine, swim the sea, drink the wild air.”
— Ralph Waldo Emerson

Disclaimer:
The information shared in this podcast is for educational and inspirational purposes only. I’m not a therapist, counselor, or your personal life coach. If you’re experiencing emotional distress or mental health challenges, please reach out to a qualified healthcare or mental health professional. Everyone’s situation is unique, and getting the right support can make all the difference.

Citations:

· Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.

· Pressman, S. D., et al. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic Medicine, 71(7), 725–732.

· HelpGuide. (2024). The benefits of play for adults. Retrieved from www.helpguide.org

· Psychology Today. (2023). The importance of fun. Retrieved from www.psychologytoday.com

Let’s go, let’s get it done.

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Have you ever wondered what happens inside your body when you don’t eat for a while — when you give yourself space between meals? In this week’s episode of Project Weight Loss, we explore that quiet magic with the story of Nobel Laureate Maester Yoshinori Ohsumi, whose discovery of autophagy — the body’s natural process of self-cleaning and renewal — changed how we understand health, vitality, and longevity. From his humble lab in Japan to the moment he glimpsed a new world under the microscope, Ohsumi’s curiosity reveals how our bodies are wired to restore themselves, especially in moments of pause.

We’ll talk about how autophagy connects to fasting, weight management, brain health, and aging — and why giving your body a little space to “dine in” can make such a difference. You’ll hear about Ohsumi’s groundbreaking experiments, his partnership with his wife and collaborator Mariko Ohsumi, and how their discoveries invite us to see self-renewal as a natural rhythm of life. I’ll also link this episode to my earlier one on the Blue Zones — where long-living communities show us what it means to live in harmony with our biology. Listen in, reflect, and maybe even give your body that gentle reset it’s been asking for.

Quote of the Week:

“We are wired for feast and famine, not feast, feast, feast.” — Dr. Jason Fung

Listen to my related episode: The Blue Zones: The Secrets to Living

Citations

1. Ohsumi, Y. (2014). Historical landmarks of autophagy research. Cell Research, 24(1), 9–23. https://doi.org/10.1038/cr.2013.169

2. Mizushima, N., & Ohsumi, Y. (2002). Autophagy: Molecular machinery for self-eating. Cell, 120(4), 639–652.

3. Kaushik, S., & Cuervo, A. M. (2018). The coming of age of chaperone-mediated autophagy. Nature Reviews Molecular Cell Biology, 19(6), 365–381.

4. Madeo, F., Zimmermann, A., Maiuri, M. C., & Kroemer, G. (2015). Essential role for autophagy in life span extension. Journal of Clinical Investigation, 125(1), 85–93.

5. Longo, V. D., & Panda, S. (2016). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan.Cell Metabolism, 23(6), 1048–1059.

6. Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Greystone Books.

Let’s go, let’s get it done.

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Hey there my friends,

Ever notice how one small compliment can change your whole mood? This week, we’re diving into the light, fun, and surprisingly powerful world of genuine acknowledgment — from “Your dog thinks you’re the coolest human on Earth” to “You make coffee look like an art form.” We’ll talk about what science says happens in your brain when you give or receive a compliment — and how that ties directly to your Project Weight Loss journey.

Join me for a feel-good, episode on connection, kindness, and the effects of a few good words.

Quote of the week:

“There is nothing so rewarding as to make people realize that they are worthwhile.” — Bob Anderson

Sharing 10 compliments you can give that are—kind, light, and fun.

1. “Your dog clearly thinks you’re the coolest human on Earth — and I agree.”

2. “Your plant looks so happy — you must have a green thumb and good energy.”

3. “You tell stories like a pro — I could listen all day.”

4. “You make that coffee look like a whole experience.”

5. “You’ve got a calm confidence — it’s grounding just being near you.”

6. “That color looks like it was made for you.”

7. “You could make a spreadsheet sound exciting.”

8. “You have such a curious mind — it’s refreshing.”

9. “You radiate warmth — like a human cozy blanket.”

10.“I love how you always find something kind to say — that’s real leadership.”

Citations:

• Boothby, E. J., Zhao, X., & Epley, N. (2021). Compliments make you happier than you think. Journal of Personality and Social Psychology, 121(2), 275–294.
• Izuma, K., Saito, D. N., & Sadato, N. (2012). Processing of social and monetary rewards in the human striatum.Personality and Social Psychology Bulletin, 38(4), 436–445.
• Algoe, S. B. (2012). Find, remind, and bind: The functions of gratitude in everyday relationships. Social and Personality Psychology Compass, 6(6), 455–469.
• Vocal Media, Parking Lot Story, Steve Jobs

Let’s go, let’s get it done.

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INTRO – GREETING & THESIS

This week we take a deep dive into the history and meaning of tea. We will explore the science and why it matters to our project weight loss goals and it matters more than you think!!

Quote of the week:

"Ive had this shop for thirty years...if we serve tea in the crystal, the shop is going to expand, and then I'll have to change my way of life." From the Alchemist, by Paolo Coelho in his book the Alchemist.

Citations:

American Journal of Clinical Nutrition (2005). "Green tea consumption and fat oxidation."

Public Health Nutrition (2015). " Habitual tea consumption and risk of metabolic syndrome"

Paolo Coelho, the Alchemist

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This week on Project Weight Loss, we’re talking about the powerful practice of acceptance — not as resignation, but as a way to stop fighting yourself and create space for real change. I’ll share how acceptance can help you break free from perfectionism, find peace with where you are, and take values-driven action toward your goals. Plus, we’ll look at research from Forman & Butryn and others showing that acceptance-based approaches actually support weight loss and emotional well-being.

Quotes of the week:

“Acceptance doesn’t mean resignation; it means understanding that something is what it is and that there is a way through it.” — Michael J. Fox,

“If we can learn to welcome everything, including the difficult, knowing that this too is part of our becoming, then there is an invitation to heal, to grow, to live more fully.” — Oprah Winfrey.

Citations:

• Forman, E.M., Butryn, M.L., et al. (2013). Acceptance-Based Behavioral Treatment for Weight Control: A Review and Future Directions. Behavior Therapy, 44(1), 77–88.
• Iturbe, F.M., Echeburúa, E., & Maiz, E. (2021). Effectiveness of Acceptance and Commitment Therapy for Weight Loss and Psychological Well-Being: A Systematic Review. Clinical Psychology & Psychotherapy, 28(6), 1364–1378.
• 2024 Meta-Analysis: Acceptance and Commitment Therapy for Weight-Related Outcomes: A Meta-Analysis.(2024). [Details of journal and DOI can be added once published/located.]

Let’s go, let’s get it done.

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This week, I’m talking about screens, social media, AI — and what it means to live well in a world that’s always online. I share stories about raising my kids, my own walks and speed walks this week, and a moving conversation with a young man who stepped away from the online rabbit hole and found peace.

We’ll look at research on how too much time online can lead to anxiety, depression, and compulsive checking behaviors — and why compartmentalizing our digital life may be one of the most powerful tools for our mental health and our Project Weight Loss.

I’ll also share my honest thoughts on AI — why I love using it, but why I wish we had more guardrails in place. And I’ll leave you with a few questions to reflect on as you plan your own week and decide where you want your attention to go.

Join me for this episode — it’s heartfelt, hopeful, and just might inspire you to close the laptop or put the phone down and get outside.

Quote of the Week:
"Technology is a useful servant but a dangerous master." — Christian Lous Lange

Citations

• Boers, E., Afzali, M. H., Newton, N., & Conrod, P. (2019). Association of screen time and depression in adolescence. JAMA Pediatrics, 173(9), 853–859. https://doi.org/10.1001/jamapediatrics.2019.1759
• Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271–283. https://doi.org/10.1016/j.pmedr.2018.10.003
• Montag, C., Wegmann, E., Sariyska, R., Demetrovics, Z., & Brand, M. (2021). How to overcome taxonomical problems in the study of Internet use disorders and what to do with “smartphone addiction”? Journal of Behavioral Addictions, 9(4), 908–914. https://doi.org/10.1556/2006.8.2019.59

Let’s go, let’s get it done.

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This week we’re tackling a food we all know and love: flour. But is it really as harmless as it seems? Join me as I break down the surprising science of refined flour, cravings, and hormones—plus how a few small shifts can help you take back control of your weight loss journey.

We’ll talk about why flour is classified as an ultra-processed food, how it hijacks hunger signals, and why it can make weight loss feel harder than it should. Don’t worry, I’ll make it simple, light, and easy to understand—because this is about living your best life, not stressing over bread.

Quote of the Week:

“Your body is your home—feed it with care.” – Unknown

Citations:

Monteiro et al., 2019 – Ultra-processed foods: What they are and how to identify them. Public Health Nutrition.

Hall et al., 2019 – Ultra-processed diets cause excess calorie intake and weight gain. Cell Metabolism.

Ludwig, 2002 – The glycemic index: Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA.

Friedman, 2014 – Leptin and the regulation of body weight. American Journal of Clinical Nutrition.

Volkow et al., 2013 – The addictive dimensionality of obesity. Biological Psychiatry.

Slavin, 2013 – Fiber and prebiotics: Mechanisms and health benefits. Nutrients.

Hu, 2011 – Globalization of diabetes: The role of diet, lifestyle, and genes. Diabetes Care.

ADA, 2020 – Standards of medical care in diabetes—2020. Diabetes Care.

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This week on Project Weight Loss, we’re talking about habit stacking — the easier way to create change without relying on willpower. From Franklin to BJ Fogg to James Clear, the wisdom is the same: small steps, stacked on what you already do, become powerful routines. As Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

This week’s quote:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Citations:

· Lally et al. (2010)

· Judah, Gardner & Aunger (2013)

· Kaushal & Rhodes (2015)

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Hello my dear friends,

Today I’m taking you behind the scenes of our Pacific Crest Trail adventure — how we planned it, what gear made the cut, what we actually used, and the lessons I brought back home for Project Weight Loss.

Because what happens on the trail is a lot like what happens in life: we plan, we adapt, we struggle, and we discover. And sometimes, it’s the little things — rest, love, support — that make all the difference.

I’ll share the surprises we faced, the moments that took my breath away, and how waking up to each new morning felt like a reset button on life. If you’ve ever wondered how a trail hike connects to your weight loss goals, this episode is for you.

And for those of you curious about what I carried on my back, here’s my PCT gear list:

Gear List:

• 35 L Backpack
• Food for 2–3 days
• 2 (28-ounce) water bottles
• Spare water platypus
• First aid kit
• Clothes line
• Ultra shoes
• 3 pairs of ultralight socks
• Shoe gaiters
• Sleeping bag
• Sleeping pad
• Snow cleats
• Windbreaker
• Down ultralight jacket
• Garbage bags
• Ziplock bags
• Hat & gloves
• Walking poles
• Lots of mosquito repellent
• Mosquito face net
• Potty shovel
• Hand sanitizer & wipes
• Sunscreen
• Comb
• Night shirt & clean night socks
• Umbrella
• Chair
• Tent (carried by my hubby)
• Extra food

Tune in for the full story — from the planning to the unexpected turns to the deeper lessons I found along the way.

Quote of the Week:
“Every morning we can choose: to continue the story of yesterday or to begin a new one.” — Anonymous

Let’s go, let’s get it done.

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This week’s episode is a shorty, my friends, but one that’s close to my heart. 🌿 I’m sharing a glimpse of our recent Pacific Crest Trail hike—through my eyes and my honey’s. From the beauty of wildflowers to the stark art of burned trees and lava rock, this journey reminded me that nature speaks in contrasts.

Come walk with me for a few minutes, and see the trail not just for the miles, but for the discoveries along the way. ✨

Quote of the Week:

“In every walk with nature one receives far more than he seeks.” — John Muir

Let’s go, let’s get it done.

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This week, we’re talking about a word that gets a bad rap — failure.

If you’ve ever been on your wellness journey and found yourself saying, “I’ve blown it” or “I can’t do this,” this episode is for you. I’m sharing stories that have inspired me — from an ancient philosopher who lost it all, to a bestselling author who almost quit — along with my own story of one last try that changed everything.

By the end of our time together, I hope you’ll see “failure” in a whole new light — not as an ending, but as the most surprising kind of beginning.

Quote of the week:
"Ever tried. Ever failed. No matter. Try again. Fail again. Fail better." — Samuel Beckett

References

· Beckett, S. (1983). Worstward Ho. New York: Grove Press.

· Pigliucci, M. (2017). How to Be a Stoic: Using Ancient Philosophy to Live a Modern Life. Basic Books.

· King, S. (2000). On Writing: A Memoir of the Craft. Scribner.

· Yao, S., et al. (2019). “Success is not the opposite of failure: The persistence of learning.” Nature, 575, 190–194.

· Stiller, B. (Director). (2022–2025). Severance [Television series]. Apple TV+.

Let’s go, let’s get it done.

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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.

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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.

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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.

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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

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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.

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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. Pratt’s story. https://storycorps.org

Latin Lexicon. Spes, Sperare – Definitions and translations.

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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.

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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

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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.

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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

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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

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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.

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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.

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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

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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.)

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In this episode, we’re diving into one of our favorite daily rituals—coffee. But don’t worry, this isn’t an anti-coffee episode. I’m not taking your cup away! Instead, I’ll walk you through the pros and cons of coffee from a Project Weight Loss lens, and we’ll look at whether this beloved brew is helping or hindering your goals.

Here’s what we’ll cover:

· The science-backed benefits of coffee (spoiler: antioxidants, brain health, and more)

· The not-so-great side effects (think: sleep, stress, and gut issues)

· How coffee ties into your Project Weight Loss goals

· My personal approach to enjoying coffee mindfully

· Tips to cut back (if that’s what you decide to do)

· A little fun with 10 coffee one-liners

Quote of the Week:

“People always think that happiness is a faraway thing," thought Francie, "something complicated and hard to get. Yet, what little things can make it up; a place of shelter when it rains - a cup of strong hot coffee when you're blue; … a book to read when you're alone - just to be with someone you love. Those things make happiness.”

― Betty Smith, from her book -A Tree Grows in Brooklyn

Links Mentioned in This Episode:

Episode on the 36 Questions to Build Intimacy

Sources

Journal of Nutrition: Vinson JA, et al. (2005). Coffee as a source of antioxidants in the diet.

EatingWell.com: Moderate coffee consumption linked to lower heart disease risk. EatingWell article

Harvard School of Public Health: Coffee and brain health. Harvard T.H. Chan School of Public Health

National Institutes of Health: Coffee and lower disease risk. NIH Study

American Journal of Clinical Nutrition: Caffeine and metabolic rate. Acheson KJ, et al. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.

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This week, I laced up and hit Chabot Park again, training for the Oregon stretch of the PCT—even on the days I didn’t feel like it. Why? Because there’s power in showing up for ourselves, especially when the world feels overwhelming.

In this episode, I share what it means to have your own back and why it’s one of the most loving things we can do—not just for ourselves, but for everyone around us. We’ll talk food, time, mindset, and that quiet truth we all feel but sometimes ignore.

If you’ve ever felt like the hill is too steep, this one’s for you.

Come join me on the trail.

And as always, I leave you with a quote to carry with you this week:

“Sometimes the bravest and most important thing you can do is just show up.”

– Brené Brown

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Ever find yourself eating when you're not really hungry? You might be surprised by what’s actually triggering it. In this episode, we take a closer look at the sneaky ways stress shows up—especially when the news cycle won’t quit—and how it can quietly derail your health goals.

If you’ve ever felt caught in a cycle of overwhelm, distraction, and fog eating, this one’s for you.

Quote of the Week:

“You cannot always control what goes on outside. But you can always control what goes on inside.” — Wayne Dyer

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Have you ever had a conversation that made you feel truly seen, understood, and connected? This week, we’re unpacking the art of connection, exploring Arthur Aron’s 36 Questions.

References:

Harvard Study of Adult Development, 2017

Holt-Lunstad, Smith, & Layton, Perspectives on Psychological Science, 2010

Mehl et al., Eavesdropping on Happiness, Psychological Science, 2010

Aron et al., The Experimental Generation of Interpersonal Closeness, Personality and Social Psychology Bulletin, 1997)

Arthur Aron 36 Questions:

1. Given the choice of anyone in the world, whom would you want as a dinner guest? 2. Would you like to be famous? In what way? 3. Before making a telephone call, do you ever rehearse what you are going to say? Why? 4. What would constitute a "perfect" day for you? 5. When did you last sing to yourself? To someone else? 6. If you were able to live to the age of 90 & retain either the mind or body of a 30-year-old for the last 60 years of your life, which would you want? 7. Do you have a secret hunch about how you will die? 8. Name 3 things you and your partner appear to have in common. 9. For what in your life do you feel most grateful? 10.If you could change anything about the way you were raised, what would it be? 11.Take four minutes & tell your life story. 12.If you could wake up tomorrow having gained any 1 quality or ability, what would it be?

13.If a crystal ball could tell you the truth about your life, the future, or anything else, what would you want to know? 14.Is there something that you've dreamed of doing for a long time? Why haven't you done it? 15.What is the greatest accomplishment of your life? 16.What do you value most in a friendship? 17.What is your most treasured memory? 18.“ “ terrible memory?19.If you knew that in one year you would die suddenly, would you change anything about the way you are now living? Why? 20.What does friendship mean to you? 21.What roles do love & affection play in your life? 22.Share something you consider a + characteristic of your partner. Share a total of 5 items. 23.How close & warm is your family? Do you feel your childhood was happier than most people's?

24.How do you feel about your relationship with your mother?25.Make 3 true "we" statements each. For instance, "We are both in this room feeling..." 26.Complete this sentence: "I wish I had someone with whom I could share..." 27.If you were going to become a close friend with your partner, please share what would be important for them to know. 28.Tell your partner what you like about them; be very honest, saying things that you might not say to someone you've just met. 29.Share with your partner an embarrassing moment in your life. 30.When did you last cry in front of another person? By yourself? 31.Tell your partner something that you like about them already. 32.What, if anything, is too serious to be joked about?33.If you were to die this evening with no opportunity to speak with anyone, what would you most regret not having told someone? Why haven't you told them yet? 34.Your house, containing everything you own, catches fire. After saving your loved ones & pets, you have time to safely make a final dash to save any 1 item. What is it? Why? 35.Of all the people in your family, whose death would you find most disturbing? Why? 36.Share a personal problem & ask your partner's advice. Ask your partner to reflect how you seem to be feeling about the problem you have chosen.

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This week we speak to getting results—it’s what we all want, right? But what if the secret isn’t just about working harder but working smarter? In this episode, I’m diving into the strategy of reverse engineering success, breaking down how to set clear goals, anticipate obstacles, and make real progress. We’ll talk about the mindset shifts that make all the difference and the science-backed methods that help you lose weight and keep it off.

Because here’s the truth—your future isn’t something you wait for; it’s something you create. And that’s why I love this week’s quote: "The best way to predict the future is to create it." – Peter Drucker. So, let’s create it - let’s get to work.

Citations:

National Institutes of Health, 2020

Sonnentag, Journal of Occupational Health Psychology, 2003

Harvard Business Review, 2017

Journal of Behavioral Medicine, 2019

The American Journal of Clinical Nutrition, 2021

Locke & Latham, American Psychological Association, 2002

Gollwitzer & Sheeran, Harvard Business Review, 2006

Wing & Phelan, National Weight Control Registry, 2005

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

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What if the thoughts that cause us stress and suffering weren’t actually true? This week, I’m diving into the transformative teachings of the Maester, Byron Katie—the master of truth and generosity. We’ll explore what it means to meet reality as it is, rather than how we think it should be, and how this shift can bring us real freedom.

If you’ve ever felt stuck in a loop of negative thinking or struggling with the past and what it all means, this episode is for you. Let’s unpack the power of inquiry and see what’s possible when we stop believing everything we think. Join me as we explore The Work and the profound peace that comes with a mind at home with itself.

(Katie, Byron, and Stephen Mitchell. A Mind at Home with Itself. Harper One, 2017.)

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In this week’s episode we take a look at what it means to say “NO”.

How often do you say yes when you really mean no? We’ve all been there—agreeing to things out of guilt, obligation, or simply because we don’t want to rock the boat. But what if saying no was actually the key to protecting your energy, your time, and even your well-being? What if it wasn’t about rejection, but about making space for what truly matters?

There’s something so powerful about knowing when to say no. Not just for the sake of turning things down, but because every no we give makes space for something that truly matters. Too often, we agree to things out of habit, out of fear, or because we don’t want to disappoint.

Lets unpack the power of saying no—the kind of no that builds trust in yourself, that aligns with your goals, and that allows you to live with more intention. We’ll talk about why it’s so hard, how we unlearned it, and most importantly, how we can reclaim it.

Quote of the week:

Never say ‘yes’ with your lips, if in your heart you are saying ‘no.’”

-Paulo Coelho

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This week, I'm unpacking a topic that has been a game-changer in my life—emotional intelligence. The truth is, how we handle life's challenges can often come down to one simple but profound idea: it's not what happens to us, but how we interpret those events that truly affects us. I'm sharing some personal reflections on how this plays out in real time, especially when the heat of the moment takes over. We'll explore how questioning our own reactions—while not always easy—can give us back our power and help us move forward with more clarity and peace.

We'll also unpack the timeless wisdom of the Stoics—the Maesters of emotional intelligence. Zeno, Seneca, Epictetus, and Marcus Aurelius each offer powerful teachings on how to navigate life's inevitable ups and downs. These philosophies have helped me not only on my Project Weight Loss journey but in the bigger picture of how I want to show up in the world. If you've ever found yourself feeling hot, irritated, or ready to throw in the towel when things get hard, this episode is for you.

Quote of the Week:

"When we are no longer able to change a situation, we are challenged to change ourselves." — Viktor Frankl

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Hello, my dear friends. This week, I share a deeply personal journey — one of heartbreak, strength, and the quiet generosity that carries us through life’s most difficult moments. When the unexpected happens and our hearts ache, what do we do? How do we show up for others and ourselves in times of grief? This episode explores the power of presence and the profound impact of offering care, even when our own hearts are broken.

Together, we reflect on what it means to love harder — to set aside judgment, lean into connection, and hold space for one another. If you've ever found yourself navigating the storm of loss or standing beside someone you love in their darkest hour, this conversation is for you. Join me as we walk through the waves of grief, armed with love, clarity, and the courage to keep going.

Quote of the Week:

"I grew up with six brothers. That’s how I learned to dance—waiting for the bathroom." — Bob Hope

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Living Your Best Life—One Chapter at a Time

Books have shaped my life in ways I could have never imagined, and this week, I want to share the profound impact of reading on our journey to living our best lives. Whether it's the wisdom of the Maesters, the emotional depth of a novel, or the courage found in stories of resilience, books give us a connection to something greater than ourselves. Inspired by the incredible words of Poet Laureate Amanda Gorman and the universal language of world and the universal language of storytelling, this episode is all about the power of literature—its ability to challenge us, move us, and ultimately transform our world.

From the Alchemist to the timeless classics and even banned books, we’ll explore what makes a book worth reading and how literature can inspire change. I’ll also share my personal reading goal for the year—20 books, including selections from Maesters, unfinished works, and those that have been challenged or banned. Because when we expand our minds, we expand our possibilities. What books have left a mark on your life? Have they pushed you, scared you, or given you a new way of seeing the world? Let’s dive deep into the stories that shape us.

So, my lovely listeners, wherever you are—in Abu Dhabi, Germany, Mexico, France, the United States, or any of the incredible places you’re tuning in from—thank you for being here. I am thinking of you, and I hope this episode inspires you to reflect on the books that have influenced your journey. Let's embrace the written word and let it guide us to our best selves.

Quote of the Week

"When I look back, I am so impressed again with the life-giving power of literature. If I were a young person today, trying to gain a sense of myself in the world, I would do that again by reading, just as I did when I was young." -Maya Angelou

Amanda Gorman Interview Link:

Meet the Press Interview: Amanda Gorman Interviewed by Kristen Welker

Fina's 20 Books List:

48 Laws of Power
Animal Farm
Beloved
Crossroads of Twilight
Forever
Huckle Berry Finn
Iliad
James
Let Them Theory
Liliana's Invincible Summer
Loving What Is
Meditations-Marcus Aurelius
Mindful Investor
Silvan Method
Slaughter House Five
Tao Te Ching
The Art of War
The Great Gatsby
The Obstacle is the Way
The Perks of Being a Wallflower

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Ever feel like your body is working against you when it comes to weight loss? In this episode, I unpack the fascinating concept of homeostasis—our body’s natural way of maintaining balance—and how it plays a critical role in our eating habits, cravings, and metabolism. I’ll break down why extreme dieting backfires, how dopamine influences our food choices, and what we can do to work with our body instead of fighting against it.

We’ll also explore the power of pain—yes, pain!—and how embracing the right kind of discomfort can actually help us create lasting change. Drawing from the research of Dr. Anna Lembke, I’ll share strategies to reset our brain’s reward system, reduce emotional eating, and find balance in a world filled with instant gratification. And of course, I’ll tie it all back to our Project Weight Loss journey and project management principles—because real, sustainable transformation is all about strategy and balance.

If you’ve ever struggled with cravings, felt stuck in cycles of self-sabotage, or wondered why your body resists change, this episode is for you. Tune in as we uncover the science behind lasting weight loss and the small shifts that make all the difference.

Quote of the week:

“Balance is not something you find, it’s something you create.” – by Jana Kingsford

References:

Caloric Restriction and Metabolic Adaptation: A study published in The American Journal of Clinical Nutrition found that increasing dietary protein from 15% to 30% of energy intake, while keeping carbohydrate intake constant, led to a sustained decrease in ad libitum caloric intake.

Dopamine and Eating Behavior: Research in Nature Neuroscience highlighted that dopamine depletion reduces food-related reward activity, indicating that dopamine plays a significant role in eating behavior and energy balance.

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Hello, my dear friends. This week, we’re speaking to a powerful concept—one that plays out in ways we don’t always recognize. It’s a strategy often used in war and politics, but it also shows up in our personal lives, our relationships, and even in our journey toward health and wellness. How do we navigate division without letting it consume us? How do we use awareness and wisdom to move forward with strength and clarity?

When we face challenges, whether in our friendships, careers, or personal growth, we have a choice. We can allow obstacles to stop us, or we can use them as stepping stones to something greater. So, how can you take what stands in your way and turn it into the way forward? How can you channel conflict, resistance, or even self-doubt into meaningful action? Let’s explore these questions together.

Quote of the Week

“Quod obstat viae fit via—what stands in the way, becomes the way.” -Greek Goddess Athena

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Have you ever felt stuck, like the world is working against you? That no matter how hard you try; external forces keep holding you back? This week, we’re diving deep into the concept of victimhood—how it sneaks into our thinking, impacts our actions, and ultimately, holds us back from the success and fulfillment we seek. Whether it’s in our weight loss journey, our careers, or our personal relationships, when we fall into the trap of believing we have no control, we unknowingly give away our power. But what if there was another way? What if we could shift our mindset and reclaim our influence over our own lives?

This episode will challenge the way you see obstacles and villains in our lives, offering a new perspective on how to move from feeling powerless to stepping fully into your strength. We’ll explore what it really means to take responsibility—not in a way that blames, but in a way that empowers.

Quote of the Week:

"The most common way people give up their power is by thinking they don’t have any." – by Alice Walker

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This week, we’re speaking about the powerful practice of choosing a "Word of the Year" and how it can serve as a compass for your goals and intentions. Whether your word is “wisdom,” “discipline,” or even “community,” this episode explores how to use it as a guiding light to overcome challenges and stay focused. I’ll share examples, personal reflections, and actionable tips to help you clarify your vision and align your actions with your aspirations. Plus, I’ll speak to my own word for the year and how it’s shaping my journey.

The Quote of The Week:

“Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” – Roman Emperor Marcus Aurelius

50 Words to Consider as Your Word of The Year:

1. Abundant

2. Authentic

3. Balance

4. Believe

5. Calm

6. Care

7. Community

8. Courageous

9. Creative

10.Decisive

11.Disciplined

12.Diversity

13.Dream

14.Elevate

15.Empathy

16.Empower

17.Evolving

18.Explore

19.Flourish

20.Focus

21.Freedom

22.Fun

23.Gratitude

24.Growth

25.Harmony

26.Heal

27.Innovate

28.Inspire

29.Integrity

30.Intention

31.Joy

32.Justice

33.Kindness

34.Live

35.Love

36.Mindful

37.Minimalist

38.Passion

39.Peace

40.Persevere

41.Resilience

42.Resolute

43.Service

44.Simplify

45.Sojourner

46.Temperance

47.Thrive

48.Unity

49.Veritas

50.Wisdom

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Walking—it’s such a simple, accessible act, yet it has the power to transform our lives. In this episode, we explore how this straightforward practice can bring profound benefits to your physical health, mental clarity, and emotional balance. From reducing cravings to easing joint pain and even boosting immune function, walking proves to be much more than just a way to get from point A to point B.

We’ll also dive into the inspiring story of Libby DeLana, the “Walking Maester,” who turned a simple daily walk into a transformative ritual. Her wisdom and practical advice—like starting small, staying curious, and committing to the practice—offer a roadmap for anyone looking to create a walking habit that feels meaningful and sustainable.

Whether you’re hitting the trails, strolling through your neighborhood, or simply walking on a treadmill, this episode is packed with insights and resources to inspire your journey.

Quote of the Week:

“I have never regretted a walk, never. Even on those rainy, cold mornings, when I arrive home wet to my core, I am wiser and more grounded for having gone.” -Libby DeLana

Links and References:

(Magnolia Journal Issue 20: Article Walking the Earth by Libby DeLana, 2021)

Nina Simone – Feeling Good (official Video)

Libby’s Instagram Link

Health Harvard: 5 Surprising Benefits of Walking

A Quiet Place Day One official trailer link

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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

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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"

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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.

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

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In this episode, I take a closer look at the US World News Report on the best and worst diets of 2024. I’ll reveal the top three diets you might want to reconsider, and why experts are placing them at the bottom of the list of the best diets. Then, I’ll share which diets are ranked at the top and how they can help you live a healthier, more balanced life.

Tune in to hear my thoughts on making choices that align with your long-term health and happiness.

Quotes of the Week:

"Dieting is the only game where you win when you lose!" – Karl Lagerfeld

"The best diet is the one you don't know you're on." – Brian Wansink

Episode 53: Blue Zones: The Secrets to Living

Episode 56: A Most Powerful Asset – A Good Diet: The Mediterranean Diet

US News And World Report, Best Diets 2024

Today Show on the Best Diets of 2024

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In this episode, I explore a powerful mindfulness tool called RAIN, a framework that can help us address anxiety and cultivate self-compassion. We talk about how mindfulness isn’t always easy to understand or practice, but with the RAIN steps—Recognize, Allow, Investigate, and Nurture—it becomes a bit more tangible.

I share how mindfulness has impacted my life and dive into the teachings of Tara Brach, who added her own twist to this concept by incorporating a focus on nurturing ourselves through radical compassion. We’ll also look at expert insights on the importance of mindfulness in managing stressors.

Join me as we walk through the steps of RAIN and how this tool can help us be more present, compassionate, and resilient, especially on our Project Weight Loss journey.

Quote of the week:

“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” ~James Baraz

If you enjoy the episode, please share it, rate, and subscribe to the podcast. Your support means the world to me and helps us reach more people.

ADAA Article - The Anxiety and Depression Association of America- The RAIN: A Mindful Framework for Addressing Anxious Thoughts. Written by Melissa Lewis-Duarte, Ph.D.

Tara Brach RAIN

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In this week’s episode, we are tackling stress and touching on overwhelm. These two emotions, especially overwhelm, can be so harmful to our well-being, but we often don’t realize we can address them right away. Whether its stress eating that derails our weight loss journey, or feeling overwhelmed by work, relationships, or money, we know these emotions impact our physical and mental health. My goal is to give you strategies to manage these emotions and help you thrive—not just get by. Stress and overwhelm can wreak havoc, but with the right mindset and tools, we can handle them better and create thriving, happier lives.

We will also discuss how stress is different from anxiety and why it's important to distinguish the two. Plus, I’ll share some fun, practical strategies to manage stress. Whether it’s giving your workout gear personalities or trying on accents, we’re adding some humor to help lighten the load. Let’s remember the ultimate goal here: you and I are enough just as we are, and taking the pressure off ourselves can do wonders.

Quote of the week: “These mountains you are carrying, you were only supposed to climb” – Najwa Zebian.

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In this episode, we explore the concept of time and how it shifts throughout our lives. As children, time seems endless, but as we grow older, it feels like it speeds up, and we often fear that it's running out. And yet the truth is, that time is relative, and how we perceive it depends on our mindset and priorities.

We all have the same 24 hours, but how we choose to spend those hours defines the quality of our lives. Living intentionally and prioritizing what truly matters allows us to make the most of the time we have, whether it’s 10 years or this one moment in time - today.

I also speak to this idea of time to weight loss and project management. Just like in life, managing our health goals or projects comes down to breaking them into manageable steps and aligning them with our priorities. It’s not about rushing to the finish line but making consistent, thoughtful choices every day. Time is on our side when we focus on the present, and by treating each day as an opportunity for growth and progress, we can create lasting, meaningful change in our lives.

Quote of the week:

“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: The Now. That is precious indeed. The more you are focused on time —past and future — the more you miss the now, the most precious thing there is.” ― Eckhart Tolle

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In this episode, we get to it! I speak to the importance of taking our Project Weight Loss journey seriously, with no half measures.

I emphasize what is important about following through to act in alignment with our goals. It's not enough to just want something—we have to care enough to plan, execute, and stay consistent, even when it's challenging.

I share personal insights on how I shifted my mindset and how that change led me to achieve my goals. I give you key takeaways in order to get your results, and the associated actions essential to your success.

Quote of the week:

"Discipline is choosing between what you want now and what you want most.”
—Abraham Lincoln

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In this episode, I share what I have learned from the teachings of the great Dr. Brené Brown, and the profound impact of emotions on our lives, focusing on the themes of courage, vulnerability, and empathy as explored by our Maester Emotions Researcher, Dr. Brené Brown. I discuss what I have learned from this amazing Maester including how our emotions drive our actions and habits, which directly influence our journey to personal growth and weight loss. I emphasize the importance of understanding and embracing our emotions—rather than numbing or avoiding them—as a way to empower ourselves to make meaningful changes. By facing our fears, vulnerabilities, and shame, we can build stronger connections with others and develop a deeper sense of self-awareness and resilience.

I also explore how the stories we tell ourselves shape our perceptions and relationships. Brené Brown’s teachings encourage us to question the narratives we create in our minds and seek the truth in our interactions with others. This self-reflection can lead to healthier, more authentic connections. Additionally, I discuss the concept of "holding our center" during challenging times, highlighting the value of grounding ourselves in our emotions while navigating life's uncertainties.

This episode is an honest reminder that embracing our emotional experiences is essential to living a fulfilled and courageous life.

Dr. Brené Brown's Website

Netflix: Brené Brown - The Call to Courage

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This week, I speak to the two powerful emotions: envy and jealousy. These emotions, often misunderstood and used interchangeably, play a significant role in our lives, influencing our actions, thoughts, and ultimately, our Project Weight Loss journey.

Envy typically arises when we desire something that someone else has, reflecting a scarcity mindset that leaves us feeling less than or lacking. Jealousy, on the other hand, involves the fear of losing something or someone we value, often leading to a sense of insecurity. Understanding the distinct nature of these emotions is crucial because they both create barriers—envy distorts our perception of others' lives, making us believe the grass is greener elsewhere, while jealousy stems from a fear of loss that can damage our relationships and self-esteem.

By recognizing and addressing these emotions, we can begin to dismantle the barriers they create, opening ourselves up to true intimacy, compassion, and self-acceptance. Envy and jealousy are natural, but they don’t have to control us. Instead of letting these emotions dictate our thoughts and actions, we can shift our perspective, celebrate others' successes, and recognize the abundance in our own lives.

This awareness allows us to live more freely and fully, helping us to stay focused on our own goals and to work towards our best lives with a sense of peace and possibility.

Quote of the Week:

“Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” -Rumi

Brenee Brown Interview with Ellen

Brenee Brown Ted Talk

Calm App Meditation-Envy

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In this episode of Project Weight Loss, I speak to the enduring nature of joy and how it stands apart from pleasure and happiness. Exploring definitions and personal reflections, we uncover how joy is an inside job that can be cultivated despite life's challenges and stressors.

By seeking and practicing joy, we find a powerful antidote to stress and a key to living a fulfilled life. Through insights from this episode you can embrace joy in your daily life.

My dear friends, please share and rate this episode, together we can help people live their best and most joyful lives.

Thank you for listening and sharing.

Quote of the week:

“We cannot cure the world of sorrows, but we can choose to live in joy.”

By Joseph Campbell

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In this week's episode of Project Weight Loss, I talk about the importance of becoming comfortable with the uncomfortable and how this can transform our lives. Deciding to face challenges head-on and embrace discomfort shifts our mindset, and can build resilience, creating a pathway to growth.

By choosing to navigate through discomfort, we can break free from our comfort zones, tackle our goals with confidence, and move closer to the lives we truly desire. Join me as we discover how stepping into discomfort can be the key to unlocking our full potential.

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This week, we unpack the concept of letting go, exploring how releasing old identities, relationships, and possessions can open up new possibilities and allow us to live our best lives.

Letting go isn't just about physical items; it's about shedding the mental and emotional weight that holds us back, making space for growth and transformation.

It's curious how good byes can release power and bring it back.

We'll discuss how the act of letting go is integral to our Project Weight Loss journey, helping us to redefine our self-worth and embrace healthier identities. By letting go of what no longer serves us, we create room for what truly matters, paving the way for a more fulfilling and balanced life and helping those around us and communities do the same.

Quote of the Week:

By Maester Lao Tzu

“When I let go of what I am, I become what I might be.

When I let go what I have, I receive what I need.”

Thank you Maester Tzu

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In this episode I speak to the Overeaters Anonymous (OA) program and what I have learned about the program and the insight I have from partaking in the program years ago.

OA focuses on creating a supportive fellowship rooted in the principles of the 12-step program, aimed at helping individuals overcome compulsive eating behaviors. It parallels Alcoholics Anonymous (AA), emphasizing anonymity and a surrender to the powerlessness over food. The program offers structured steps that encourage spiritual growth, moral inventory, and making amends, all within a fellowship that strives to foster understanding and support.

I do not support any food program specifically and invite you to speak with your clinician before entering into any food or exercise program.

If you found this discussion on OA insightful, I invite you to subscribe to the show for more episodes on wellness strategies, and living your best life through the lens of project management. Join our community of listeners committed to personal growth and empowerment and I invite you to share the episode with your friends and family.

Overeaters Anonymous (OA) Site

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Hello, my dear friends, I am wishing the best for you! I had such amazing runs and hikes this week, and I posted pictures on my Instagram, @fina.projectweightloss in case you want to take a peek.

We have 4 weeks left and are on day 42, moving along nicely. My sister, my hubby, and I hiked to Devils Rest, which was a 4-mile uphill hike. It was challenging but rewarding. I also ran an 8k and have more runs planned for next week. How is your challenge going? Are getting out there and/or dropping what is weighing you down? I hope so! You got this!

This week, we have such an important topic: plateaus in our weight loss journey. A plateau is a milestone where our weight loss stops or slows despite continuing our food protocols and exercise routine. It’s important to understand plateaus and not fight them. They are just part of the process. Research from the Calerie Study shows that a lack of diet adherence, not metabolic adaptation, is a major contributor to weight-loss plateaus. This means it's often about our food choices and habits rather than our metabolism. I will discuss two concepts to handle plateaus: the "see and clean up" approach, and the "shake it up" method. We need to assess our food protocols honestly and make necessary adjustments, and also consider shaking up our mental health, physiology, or spirit to push through our limits. Remember, awareness is king, and with patience and perseverance, we can break through any barrier and continue moving toward our best lives. Stay strong, stay motivated, and let’s keep forging ahead together!

Calerie Study

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In this episode, I speak to the powerful concept of a call to action, exploring how our thoughts often prevent us from acting in our best interest and achieving the outcomes we desire. I highlight the importance of shifting our mindset to embrace possibility and take those crucial first steps. We examine our work life and projects, and work to overcome procrastination and self-doubt, understanding that our actions can create confidence that propels further action.

We also discuss the significance of active engagement in our ideals and beliefs as citizens, reminding you that change begins with one person deciding to act.

Furthermore, we explore the role of courage and love in fostering meaningful relationships and serving others. I offer and speak to the value of connecting, and be present in your relationships, building strong bonds through consistent, genuine interactions. In the realm of service, I emphasize the importance of starting where you are and using what you have, highlighting that even small acts can create significant positive changes. This episode is about taking actionable steps towards your goals, and live a life out in the open with courage and love.

The time for action is now.

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In this episode of Project Weight Loss, we dive into the power of reflection and how asking the right questions can propel us forward.

Inspired by my running coach, Maester Coach Chris Bennett, we explore the concept of "finish line questions," which help you think deeply about your journey and goals.

As we run or walk together, I'll guide you through these transformative questions, and together we reflect on our past, present, and future. Whether you're driving, running, or relaxing, take a moment to consider these questions and how they can impact your life.

Click here for your PDF Reflections/Questions

Here are the nine questions we discuss in this episode:

1. What was the best advice you ever received, and who gave it to you?

2. Who was your favorite teacher or Maester, and why?

3. What language did you want to learn but stopped? What's stopping you from continuing?

4. If you could relive a moment in your past, what moment would that be and why?

5. When you have a great run, how do you feel?

6. How are you enough, and what are you grateful to yourself for?

7. What if you did know how to achieve your goals? How would you approach them?

8. What would your future self-thank you for doing today?

9. How will you live your best life, knowing that life is finite?

Tune in to discover how these questions can help you achieve clarity, boost your self-confidence, and live your best life. Let's reflect, run, and evolve together!

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In this episode of Project Weight Loss, I unpack the habit of worrying and its impact on our projects and personal lives. I explain how worrying can lead to decision paralysis, increased stress, and unhealthy habits like emotional eating and poor sleep.

By addressing the habit of worrying, we can improve our decision-making, health, and productivity. I share practical steps to break this habit, such as practicing mindfulness, structured problem-solving, and positive affirmations.

Join me as we explore ways to manage worry and live our best, most productive lives and to up level our Project Weight Loss.

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In this week's episode, I speak to the life and teachings of Maester Bill W., the co-founder of Alcoholics Anonymous. We explore his emphasis on anonymity, the development of the 12-step program, and the importance of service, acceptance, and surrender in recovery. I share how Bill W.'s principles resonate with our Project Weight Loss journey, emphasizing the need for honesty, integrity, and love in our personal transformations. Bill W.'s story of struggle, recovery, and impact provides valuable insights for anyone facing challenges with addiction or seeking personal growth.

Join me as I uncover the profound wisdom from his seminal work, the "Big Book," and how it relates to our path toward a healthier, more fulfilling life through our Project Weight Loss.

AA 12 Principles:

1. Acceptance

2. Hope

3. Faith

4. Courage

5. Honesty

6. Patience

7. Humility

8. Willingness

9. Brotherly Love

10. Integrity

11. Self-discipline

12. Service

AA 12 Steps:

1. We admitted we were powerless over alcohol—that our lives had become unmanageable.

2. Came to believe that a Power greater than ourselves could restore us to sanity.

3. Made a decision to turn our will and our lives over to the care of God as we understood Him.

4. Made a searching and fearless moral inventory of ourselves.

5. Admitted to God, to ourselves, and to another human being the exact nature of our wrongs.

6. Were entirely ready to have God remove all these defects of character.

7. Humbly asked Him to remove our shortcomings.

8. Made a list of all persons we had harmed, and became willing to make amends to them all.

9. Made direct amends to such people wherever possible, except when to do so would injure them or others.

10. Continued to take personal inventory and when we were wrong promptly admitted it.

11. Sought through prayer and meditation to improve our conscious contact with God as we understood Him, praying only for knowledge of His will for us and the power to carry that out.

12. Having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs.

Maester Bill W. Wikipedia Biography:

Stepping Stone: Bill W.’s home

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Hello, my beautiful friends! Welcome back - Today, we’re diving into the emotion of passion—how to live with it and get more of it.

Passion, is derived from the Latin "pati" meaning to suffer, is about enduring pain for something meaningful. Passion and compassion are intertwined, both stemming from understanding and empathy. We also speak to the art of compassion by Maester Dr. Bruce Perry on the Ten Percent Happier podcast, we explore shifting from judgment to understanding others' pain.

Passion is crucial for a fulfilling life, fueling our drive even through tough times. It’s contagious and inspiring, but it must come from our own desires, not mimicking others. Cultivating passion requires effort. For example, my running passion started with a mental block, but I used music and visualization to push through.

I offer for us to embrace our fears and use them as motivation. Passion takes energy but also creates it. Honesty, clarity of intention, and willingness to fail are key. Passion means living authentically and wholeheartedly.

As Maester Oprah Winfrey says, "Passion is energy. Feel the power that comes from focusing on what excites you."

Thank you for joining me today.

I’d love to hear from you! Please rate and share the podcast. Tell me your favorite episode and share it with others who might benefit from our discussions.

Keep living with passion and purpose. Until next time, take care and keep moving forward my lovely friends. Love you.

Let’s go, let’s get it done.

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Hello, my beautiful friends! Welcome to our Project Weight Loss podcast.

This week, I’m visiting my daughter, and it’s been heartwarming. I’ve finally gotten a breather and am ready for what’s next.

Today, I’m excited to talk about creating habits and making them stick, inspired by my time here in LA and the beautiful journey of transformation we all undertake. In this episode we explore how to follow our intuition and apply this to an exercise challenge I’ve planned for us. We’ll commit to 5 minutes of exercise daily for 66 days, forming a new habit. And we will use science to help make our winning habit a staying habit. Every step counts towards our metamorphosis. Until next time, keep moving forward.

Oldest Sport Article

@fina.projectweightloss

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In this week’s episode I share my experience with food sequencing, a method where you eat vegetables first, followed by protein, fat, and finally starchy foods. Amidst a hectic schedule of running my coaching business, podcasting, moving homes, and taking on new real estate projects, I found that starting my mornings with carrots and cucumbers before my main breakfast has made a significant difference. This approach helped me feel fuller faster, making it easier to avoid overeating, and surprisingly, I lost 8 pounds in 4-6 weeks without much effort.

Research supports these observations, indicating that food sequencing can lower post-meal glucose spikes and aid in weight management. By incorporating this method, I've been able to maintain my health despite my busy lifestyle. As Maester Mark Hyman says, "Food isn't like medicine, it is medicine and it’s our number one tool for creating the vibrant health we deserve." Have an amazing week everyone - love you!

A Review of Recent Findings on Meal Sequence: An Attractive Dietary Approach to Prevention and Management of Type 2 Diabetes

Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study

Mark Hyman interview: The Key Signs You're NOT HEALTHY & How To Use Food To HEAL THE BODY | Jessie Inchauspé

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In this week's episode, I give you 3 simple steps into the art of making decisions. We explore how to overcome indecision, clarify your choices, and trust yourself in the process.

By embracing decision-making with courage and awareness, you can reduce stress and move confidently towards your goals. If you found this episode helpful, please follow, share the podcast with your friends, and subscribe so you never miss an update. Your support means the world to me and helps us continue to grow our community. Thank you for listening!

(Calm App, Indecision, 2024)

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In today's episode, I unpack the NOVA classification system, a framework that categorizes foods based on the extent of processing they undergo. And reflecting on my own preferences, I find joy in simple pleasures like herbal tea and avocado toast, realizing that my tastes have evolved with newfound knowledge.

As I offer - for you to explore your own food preferences, I challenge you to consider what brings zest to your life, from seasonal produce to post-meal strolls. You see, we have the power to decide what nourishes our bodies and ignites our passions. So, as you embark on this journey of self-discovery, remember: you are what you eat, so don’t settle for anything less than authentic, nourishing goodness. Until next time, my dear friends, may your plates be filled with joy and your hearts with passion. Love you all.

Let’s go, let’s get it done.

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In this episode, I unpack the transformative power of identity in our weight loss journey. I share some stories, emphasizing how our identity shapes our actions and the value of striving to become our best selves.

Inspired by mentors like Maester Manny (my son) and also Maester Life Coach Zig Ziglar, I discuss the pivotal moment when I decided to project manage my weight loss journey during an executive retreat, embracing a new identity focused on health and wellness.

Introducing the VERITAS system, I outline its key components, emphasizing honesty, truth, and enjoyment in the weight loss process. By incorporating project management principles such as defining goals, setting objectives, and managing risks, listeners are encouraged to embark on their own transformative journeys. Remember, every project is an opportunity for growth, and through intention, perseverance, and self-awareness, we can all become better versions of ourselves.

I Had a Son and Lost Two Years of Memories You Tube

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In today's episode, I unpack the third important rule for our Project Weight Loss and that is the self-confidence in you rule, the vital "Project You" rule.

This rule emphasizes the importance of cultivating a positive self-image. Self-confidence is paramount for both weight loss success and effective project management. By embracing self-love and checking self-criticism, we unlock our true potential and inspire those around us. Remember, nurturing a positive relationship with ourselves sets the foundation for all other relationships in our lives. It's not selfish; it's necessary. So, I offer, let's prioritize self-care and positivity, knowing that when we love ourselves unconditionally, we create a ripple effect of empowerment and fulfillment.

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In this episode, I unpack the transformative potential of the 24-hour rule, exploring its impact on decision-making, emotional regulation, memory retention, and meal planning. Drawing from personal anecdotes and research insights, I reveal how this simple principle can revolutionize our approach to weight loss and holistic well-being. From learning to navigate major decisions with clarity and confidence to cultivating mindfulness in our dietary choices, the 24-hour rule serves as a powerful tool for empowering change and driving progress in Project Weight Loss and beyond.

As we journey through the episode, we uncover practical strategies for implementing the 24-hour rule in various aspects of our lives, from professional endeavors to personal habits. By embracing imperfection and committing to continual growth, we harness the full potential of each day, propelling ourselves forward on the path to success and fulfillment. Tune in to discover how the 24-hour rule can unlock new opportunities, enhance resilience, and accelerate your transformation journey in Project Weight Loss and beyond.

Harvard Business Review 12/2/2010

Baylor College: Memory

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In this episode, I unpack the 90-second rule and the concept of emotional management. This rule is so relevant to both our project management and weight loss journeys. Exploring the 90-second rule and drawing from Dr. Jill Bolte Taylor and Viktor Frankl's insights, I offer practical strategies for handling emotions effectively and therefore handling our reactivity and our success in our Project Weight Loss.

I illustrate the benefits of applying the 90-second rule in real-life situations in order to make conscious decisions in both professional and personal contexts.

Overall, I bring you valuable insights and actionable tips for achieving success by mastering emotions in various aspects of life to lose whatever can hold us back and weigh us down.

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Hello, my beautiful friends! Can you believe it? This is our 100th episode, and I'm filled with gratitude for each and every one of you. What a journey it's been, especially this week – it's been a roller coaster with a trip to the ER thrown in for good measure. But hey, we're all okay, and that's what matters.

First and foremost, I
want to extend a humble thank you to all of you for sticking with me and for
sharing the podcast. It means the world to me. Some of you lovely listeners
have even told me you've listened to certain episodes multiple times – thank you for that!
So, for this special episode, I've put together a few clips from some of the
most popular and your favorite episodes. I hope you enjoy them. And please
forgive me if they're not perfect – this week has taught me to embrace B- work, especially when
life throws curveballs.

Each clip will be
accompanied by the title and episode number, in case you want to revisit the
full episodes later.

So, without further
ado, let's dive in:

1. "Our Brains and Why We
Overeat" – Episode 8

2. "From Reasons to
Seasons" – Episode 99

3. "What the Heck Is a
Life Coach?" – Episode 51

4. "Let's Talk Fats"
– Episode 64

5. "Regrets" –
Episode 41

And last but certainly
not least, the top episode: "Tamara Levitt: The Mindfulness
Maester" – Episode 20

And to wrap up this
monumental episode, here's a quote to ponder: "Be yourself; everyone else
is already taken" by Oscar Wilde.

I love YOU so much.

Thank you for being a part of this incredible journey. Here's to the next 100 episodes
and beyond!

Special Thank you to Andrey Rossi for the wonderful song, Seize the Day that you hear in between the clips.

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In today's episode, we're going to unpack a topic that's close to my heart: the profound impact that relationships have on our project weight loss journey.

Lately, I've been reflecting on the significance of the people in our lives, both in our professional and personal spheres. I've been contemplating retirement and it's got me thinking about the wonderful individuals who have crossed my path throughout my career.

I also define what relationships mean to me.

I've been inspired by the insights of Maester Drew Chalker, who suggests that people enter our lives for specific reasons, providing support and guidance during challenging times. Drew also talks about the concept of seasons in relationships, where individuals come into our lives to share, grow, and learn, but only for a period.

I'm incredibly grateful for the lifelong relationships that have shaped me into who I am today. From family members to mentors and friends, each person has left an indelible mark on my life.

As we wrap up, I encourage you to reflect on the people who have influenced your weight loss journey. Remember, our relationships shape how we perceive ourselves and the world around us.

I'll leave you with a quote from Anaïs Nin "We don't see things as they are, we see them as we are."

Thank you for joining me on this episode of the people that people our lives, and how they come into our lives for a reason, a season and a lifetime.

I hope you'll take some time to share this episode with your loved ones and continue the conversation about the power of relationships in our wellness journey. Until next time, take care and stay well.

Zig Ziglar : You Were Born to Overcome Life's Challenges

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In this episode of Project Weight Loss, I do a deep dive into the transformative power of some emotions on our Project Weight Loss journey. Exploring the emotions of discipline, courage, clarity, joy, gratitude, and certainty.

I share insights on how these emotions can serve as guiding lights, empowering us to overcome any impediment and cultivate a healthier, happier life.

I also share a summary of my VERITAS (truth) model, the system I use in Project Weight Loss.

I invite you to join me on this enlightening journey of self-discovery and transformation.

Together, let's harness the strength of our emotions to create lasting change and step into a brighter, more vibrant future. Don't miss out on this empowering episode filled with actionable advice and heartfelt encouragement for you to get ready and shed what weighs you down so you can embrace a life of wellness and fulfillment.

VERITAS Episode Series

Part 1 The How
Part 2 The Pause & the Past
Part 3 The System: VERITAS

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In this week's episode, I speak to the concept of living our best lives amidst significant changes and challenges in our lives. From retiring from my government job to the change of my sister's move and home renovations with my honey, life's transitions on the surface can seem overwhelming. However, amidst the chaos, I reflect on the small, precious moments that define true happiness.

Inspired by an unattributed social media post, I encourage you my listener to contemplate on your own interpretation of living your best lives.

I share examples of what it means to me-it's the simple yet profound experiences that enrich our lives. Join me as I share heartfelt moments and insights, reminding us all to treasure life's gems.

Until next week, keep on living your best lives, my dear friends.

Signing off with warmth and love, your friend Fi.

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In today's episode of Project Weight Loss, I, Fina Perez, your guide and coach, unpacked desires and cravings and the concept of not wanting to want to overeat or eat off plan. We unraveled over desire, focusing on the intense allure of cravings and the broader spectrum of desires, particularly in the context of our relationship with food. This exploration serves as a crucial foundation for our collective journey towards a healthier, more intentional life.

As we our Project Weight Loss journey, I emphasized the significance of understanding these nuances. Over desires and cravings possess the potential to veer us away from our true desires. For me, it's about cultivating a healthy body and savoring a remarkable quality of life in the years ahead. From pinpointing when and where these desires typically surface to providing actionable strategies for overcoming them, this episode aims to empower you in conquering these challenges. Closing with the timeless wisdom of Plato and Seneca, we are reminded that the first and greatest victory is the conquest of oneself, a key to celebrating life without unnecessary cravings. Until our next insightful journey together, stay true to your path, nurture contentment, and wield the power to conquer yourself.

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In this episode, I dive into the complex world of Ultra Processed Foods (UPF) and unpack it for you, prompted by research on diabetes and health concerns and drawing inspiration from the insightful vlog of Susan Pierce Thompson, I embark on unraveling the complex concept of UPF with the guidance of the Maeser Dr. Chris Van Tulleken, affectionately dubbed as "Maester Chris" for his expertise. Dr. Van Tulleken's perspective on UPF is enlightening, emphasizing the effects of UPF on our health while debunking misconceptions and offering powerful insights.

Through Dr. Van Tulleken's teachings, we explore the profound impact of UPF on our bodies, from its influence on neurotransmitters to its role in driving chronic diseases like obesity and diabetes. Amidst the seriousness of the topic, I want us to have fun and with a lighthearted approach, I highlight strategies for navigating the UPF-laden modern food landscape. Ultimately, the episode focuses on the importance of informed decision-making, with a reminder to keep judgment at bay and our focus firmly on our plates. With Dr. Van Tulleken's wisdom as our guide, we embark on a journey towards healthier choices and a deeper understanding of the foods we consume.

https://www.brightlineeating.com/blog/ultra-processed-people

https://zoe.com/learn/podcast-ultra-processed-food

https://www.youtube.com/watch?v=5QOTBreQaIk

Bee Wilson Article in the Guardian

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In this episode of Project Weight Loss, I delve deep into the pervasive issue of hater-talk, offering six actionable strategies to break free from its grip. As a life coach specializing in empowering female project managers, I understand the unique challenges we face in balancing leadership roles and personal well-being.

I outline a comprehensive 6-step approach to overcoming negative self-talk, providing listeners with the tools they need to rewrite their inner dialogue and lead with unwavering confidence.

Throughout the episode, I will speak to the importance of self-awareness, self-compassion, and surrounding oneself with truth and beauty. By challenging negative thoughts, practicing affirmations, and cultivating a supportive environment, listeners will learn to silence their inner critic and embrace their innate potential.

Whether you're a seasoned project manager or navigating leadership for the first time, this episode offers invaluable insights to help you conquer the haters and the self-hate and step into your power.

Let’s go, let’s get it done.

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Hey everyone, I hope you're doing well! How was your Valentine’s Day? By now, it's likely passed, but I hope the love and warmth of the occasion linger with you, whether from a friend, family member, or a special someone. Sending some love your way too, with a little wink for good measure.

In this episode we're delving into something that hits close to home for many of us: the tendency to quit on our goals. Whether it's weight loss or any other aspect of life, quitting seems to be a common theme, especially after the initial burst of enthusiasm that comes with New Year's resolutions. Research shows that only a small percentage of people actually stick to their resolutions, and by mid-February, a significant majority have already given up. But fear not, my friends, because today we're dissecting the reasons behind quitting and exploring strategies to break this cycle. It's time to reignite our commitment, embrace resilience, and keep pushing forward, no matter the obstacles. So, let's dive in and reclaim our determination together!

Episode 86- Commit, Constrain, Conquer: A strategy to Achieving your Weight Loss Goals Link

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In this heartfelt episode of Project Weight Loss, we shift gears from our regularly scheduled content to unpack a topic close to my heart: caring for others while managing our own emotions. Drawing from my recent personal experiences of facing a loved one's illness, I share my insight on transforming feelings of helplessness, guilt, and frustration into empowering actions.

Through introspective coaching techniques I guide you on embracing awareness, accepting emotions without judgment, and reframing mindset to cultivate compassion and resilience.

I offer encouragement to recognize the validity of your emotions, identify the thoughts driving them, and consciously redirect their mindset towards realistic and empowering thoughts. Understanding the importance of normalizing these emotions as part of the human experience and the significance of self-care and seeking support. We understand that navigating emotions effectively, can enhance our quality of life and better serve our loved ones.

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In this episode we take a profound journey into the transformative realm of our higher mind – the prefrontal cortex. The episode explores the significance of planning in weight loss. We discover that planning ahead engages the higher brain, offering a strategic advantage in navigating desires and impulses. We understand the profound impact of working from the higher mind, elucidating the dual outcomes of habit formation and a bolstered self-confidence when commitments are honored.

Delving deeper, we illuminate the profound connection between emotional intelligence, maturity, and the prefrontal cortex. And we unravel the layers of personal growth that stem from facing urges and acknowledging the potential ramifications of our choices. We are reminded of the parallels between planning for the future and finding peace in the present, highlighting how activating the prefrontal cortex becomes the blueprint for sculpting a healthier and more fulfilling life. Tune in to unlock the secrets of your higher mind and embark on a transformative journey towards sustainable weight loss and overall well-being.

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In this episode we explore the Maester Nutritarian lifestyle with renowned physician and nutrition expert, Dr. Joel Fuhrman. Discover the key principles of Nutritarian living, including the power of GBOMBS—Greens, Beans, Onions, Mushrooms, Berries, and Seeds—and how these nutrient-dense components can help inform your Project Weight Loss journey. I share my personal journey of incorporating Dr. Fuhrman's teachings into my life, from making salads the main meal to crafting homestyle gelato ice cream, and speaking to some ofthe added benefits of intermittent fasting taught by Maester Fuhrman.

Learn from this Maester, a a board-certified family physician and a best-selling author and nutritional researcher. Gain valuable insights into the science behind Nutritarian living and how this holistic approach can positively impact your well-being. Subscribe, rate, and embark on the journey to optimal health with Project Weight Loss.

Learn more about this Maester here.

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In this episode, we delve into the profound connection between equanimity, looking at balance and self-compassion, exploring how these two concepts intersect in the realm of emotional well-being and mindfulness. Equanimity, characterized by maintaining a balanced and composed state of mind in the face of challenges, lays the groundwork for emotional resilience. We discuss how cultivating equanimity provides us with the strength to navigate difficult situations without succumbing to overwhelming emotions. This emotional stability, in turn, forms a crucial foundation for the practice of self-compassion, our Project Weight Loss and ultimately living our best lives.

Building upon the foundation of equanimity, we extend kindness and understanding to ourselves, particularly in moments of failure or difficulty. We discuss how the emotional resilience fostered by equanimity creates a fertile ground for balance and peace, forming a positive feedback loop that enhances overall emotional well-being. Tune in to discover practical insights and tools for incorporating equanimity and self-compassion into your daily life, fostering a more compassionate and resilient mindset.

Please subscribe and rate our show. Thank you.

Maester Jeff Warren's Teachings on Equanimity.
Equanimity Definition

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Hello, lovely listeners! Greetings from a chilly day in California. In today's episode, I delve into the intriguing world of diet sodas and their impact on the body. And I explore the effects without passing judgment, focusing on empowering you to make informed choices for your health.

I unveil three educational statistics shedding light on the potential drawbacks of diet soda. From weight management challenges to metabolic confusion and impacts on gut health, the episode offers tips for mindful choices. We discuss the controversial topic of aspartame, the artificial sweetener, presenting what the Maesters say about it. Despite the concerns, I mphasize the importance of informed decision-making and introduces expert perspectives, such as T Colin Campbell's, to provide a balanced viewpoint.

To guide you towards healthier alternatives, I offer the option of choosing natural sweeteners, staying hydrated with water, reading labels for fewer additives, and practicing moderation. Tune in next week for more insights and inspiration on the path to a healthier and happier you!

T Colin Campbell -Center for Nutrition Studies

Episode on Water:
How Water Can Help You Lose Weight: H2O, the Elixir of Life

Studies from NIH (Czarnecka K, Pilarz A, Rogut A, Maj P, Szymańska J, Olejnik Ł, Szymański P. Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products. Nutrients. 2021 Jun 7;13(6):1957. doi: 10.3390/nu13061957. PMID: 34200310; PMCID: PMC8227014.)

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In this inspiring interview, we sit down with Davida Scott, an award-winning teacher and visionary mentor who has dedicated her life to empowering others to live their best lives. Davida's philosophy centers around the importance of embracing one's authentic self, advocating for the power of individuality in a world that often pressures conformity. She passionately discusses the transformative impact of not letting failures define or discourage us, emphasizing resilience as a key ingredient for personal growth.

At the heart of the conversation is Davida's life work, the groundbreaking program she founded called "Raising Leaders." This legacy initiative is more than just an educational model; it's a movement that seeks to instill leadership qualities and a sense of purpose in every individual it touches. Davida shares anecdotes and stories from her program, highlighting how Raising Leaders is not just about academic achievement but also about fostering a mindset that empowers students to become leaders in their own lives. Through her wisdom and experiences, Davida Scott provides a roadmap for all of us to unlock our true potential and lead fulfilling lives.

CTA Article

NEA Award

Alameda County Women's Hall of Fame

"Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that." -MLK Jr.

Psalm 91: Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.

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In this empowering episode of Project Weight Loss, we dive into the transformative concept of constraining and recommitting to your goals.

I share insights from a recent collaboration on goal setting and takes you on a journey to reimagine yearly best practices. Discover the significance of time chunking, end-of-the-week debriefs, and reflective lookbacks to gain a deeper understanding of your progress. The episode emphasizes the importance of constraining goals and making non-negotiable commitments, drawing inspiration from renowned figures like Zig Ziglar and Tony Robbins.

As we explore the power of decision and commitment, you will hear compelling examples and anecdotes, and uncover the pitfalls of vague intentions and the strength that comes from declaring your commitments boldly.

The episode concludes with a strategic blueprint for success. Whether your focus is on 'Project Weight Loss,' your business, or financial wellness, this episode provides actionable insights to propel you toward an unstoppable journey of growth and achievement. Tune in, commit to your goals, and let's conquer together!

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In the spirit of the season, we extend warm Seasons Greetings to our lovely listeners. This episode is an exciting exploration of cognitive behavioral science and its role in helping us feel better. I share personal experiences from a busy week, emphasizing the importance of taking a moment to breathe and find joy amidst life's hustle. Reflecting on the power of intentional actions, the host recounts a moment of dancing alone, discovering the profound impact of small, significant actions on one's well-being.

The episode delves into the realm of cognitive behavioral science, highlighting how our thoughts shape our emotions and ultimately influence our lives. Drawing on the insights of Maester C. Robert Cloninger, a psychiatrist, the podcast explores the interconnectedness of our physiology, minds, and spirits in the pursuit of well-being.

I offer for us to embrace calmness, engage in mindful awareness, and reshape our thoughts using cognitive behavioral techniques to foster positive belief systems.

In the second part of the episode, I explore practical ways to apply cognitive behavioral science to enhance well-being, particularly in the context of a weight loss journey. Emphasizing the importance of reshaping thoughts and improving self-talk, I guide listeners through a process of intentional feeling and making sustainable behavioral changes. I encourage a non-judgmental awareness of thoughts and feelings, incorporating mindfulness techniques such as noting, body scans, and journaling. We are reminded to leverage our strengths and capabilities, embracing self-compassion and kindness throughout the journey.

Episode 26 VERITAS:

Episode 82 (Mindset & Solitude):

Episode 83 (Mindset & Positivity):

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Hello my dear friends!

This week's episode focuses on the importance of portion control in maintaining a healthy lifestyle.

I draw parallels between managing a project and managing one's plate, introducing three science-based tips for mastering portion control: mindful eating, the plate method, and leveraging the science of portion sizes.

I want us to not just learn from the research but put our learning to action - make portion control a daily habit, and I invite you to work with me for a holistic approach to health.

Have a fabulous week!
USDA Dietary Guidelines

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This week we're diving into a topic that's not just essential for weight loss but for living your best life in general – the power of positive self-talk.

Now, positive self-talk isn't just some fluffy concept; isn't just about repeating affirmations;

it's rooted in scientific research. that can significantly impact both your psychological and physiological well-being.

And the reason for this topic is that as this week progressed I noticed how my clients, my friends and family talk to ourselves. And the truth is that at times, we are not very nice to ourselves.

And also interesting was that the topic did not just come up with my conversations around me, and my coaching, but also around me in the tools and Maesters that I love to listen to and the universe was even speaking to me.

The topic was all around me and it is so important to keep this mindset going all around us.

In this episode, I give you some science, some coaching, some reasons for your positive self-talk and we have a fun top ten. We do need humor in our lives and silliness too.

I am also linking the episode on Atomic Thoughts for a deep dive on the topic.

Winking at you today...

https://www.buzzsprout.com/1991284/12121605-atomic-thoughts.mp3?download=true

https://www.tut.com/

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I have been looking forward to speaking with you on the two states of emotions, loneliness and solitude and I want to unpack them while giving you some actionable items for you to use to help you on your journey of self-discovery.

I share the story of the Loretto Chapel and the miraculous staircase, a beautiful and magical story that takes place in Santa Fe New Mexico.

In particular, I share my busy weekend and how being present with my solitude really helped me overcome my loneliness.

As a life coach, I encourage my clients to embrace solitude. And well the taking in of this solitude can be done through meditation or through just being in stillness. Or it can be in a walk or hike.

And you see It's in these quiet moments of solitude that we have an opportunity to discover our true selves, away from the noise of the world.

Solitude provides us with an opportunity to reflect on our goals, values, and the path we are on.

It's a crucial component to our self-care and to our personal development.

Please share the episode with your loved ones.
@fina.projectweightloss

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In this episode we briefly unpack FOMO particularly important during the start of the holiday season in the US and all across the world.

I also spent some time listening to my previous podcast on gratitude and really wanted to rerelease it because it's how I feel about you and our lives today (the same as then); in peace, in gratitude and in love.

I sincerely wish you all a wonderful, safe and joyful holiday season with you and yours.

Thank you for listening, please share the podcast with someone whom may benefit from it.

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I am excited to share with you an amazing Maester this week, Stephen Covey who is well known for his seminal work, his book "The 7 Habits of Highly Effective People" (1989): This groundbreaking book has sold millions of copies worldwide and is widely regarded as one of the most influential self-help books ever written. It outlines seven habits that individuals can cultivate to achieve personal and professional effectiveness.

In this episode I speak to his primary books and teachings, and I share how this all pertains to our Project Weight Loss and to us living our best lives, in integrity.

I go over many concepts, but primarily I will give you three in the notes:

1. beginning with the end in mind,

2. prioritizing what truly matters,

3. and cultivating a proactive mindset,

These teachings became cornerstones for individuals striving to live their best lives. And to me can really help us in this goal, in this living.

https://resources.franklincovey.com/the-8th-habit/big-rocks-stephen-r-covey

https://en.wikipedia.org/wiki/Stephen_Covey

https://www.latimes.com/local/obituaries/la-me-stephen-covey-20120717-story.html

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In this episode I speak to the Diet Program WW International, Inc, previously known as Weight Watchers. I give you the historical backdrop of the program, the stats and ranking of the program and I explain the basic aspects of how it works. I also give you my personal experience and what I consider the beautiful aspects of the program, WW.

Please listen, review and rate the show. And join me in Project 66, to take your life to a whole another level.

https://en.wikipedia.org/wiki/WW_International

https://health.usnews.com/best-diet/weight-watchers-diet#:~:text=Long%2DTerm%20Weight%20Loss,more%2C%20based%20on%20available%20evidence.

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In this episode we learn about celebrating the beauty in life and in death.

We learn about the cultural tradition from the Latin Countries of celebrating the Day of the Dead. This traditional celebration can teach us a beautiful aspect of grief and healing.

While grief can feel like a heavy burden, like we're carrying it around with us, preventing us from living our fullest lives, through the connections of others, we can start to heal. It is another way to help us shed some of the emotional baggage that comes at us, that can weigh us down.

In this episode we discover the town of Janitzio Michoacan and we also review and take in the beautiful list from one of the stories in Maester Cheryl Strayed's beautiful book, Tiny, Beautiful Things.

https://www.calm.com/blog/dia-de-muertos

https://www.cherylstrayed.com/tiny_beautiful_things_114549.htm

https://www.towson.edu/news/2022/dia-de-los-muertos-explained.html

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In this episode we dive deep into how to become more likable and how to hold interest in relationships. I give you 10 areas of focus that will really help you communicate better as you meet new people and as you strengthen your current relationships.

By loving who you are, you become more likable and approachable. Start your day with a dose of self-affirmation, cherish your unique qualities, and learn to embrace your imperfections.

Confidence is your secret weapon. When you love yourself, it shines through, and people are irresistibly drawn to that confidence. The first step to becoming more likable? Fall in love with You!

Likability in the end is an inside job and it has to be authentic to really serve you and serve your goal of living your best life.

Let’s go, let’s get it done.

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In this episode we speak to the emotion of shame and we look at what the Maesters teach us about this emotion, specifically the Maester on Emotions, Dr. Brene Brown and the Mindfulness Maester, Tamara Levitt. We look at Dr. Brene Brown’s work on this impactful emotion and I give you my perspective of this emotion as well as a way to own shame so you can then release it.

I also speak to emotions in general and my perspective on the reality of emotions. You see, I think that we cannot have positive emotions without the negative ones. And in my mind, it’s not healthy to strive to only be happy, only have peace. It’s not realistic and I think if we can’t own it, we can’t conquer it.

Maester Brene defines shame “as the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging—She says it’s something we’ve experienced, done, or failed to do making us unworthy of connection”.

So, while shame can feel like we have been broken, or knocked down a peg our ability to be resilient despite it, is really a huge arsenal for us.

This week we talk about creating your action plan to grow from this emotion.

You see, Shame thrives until you own it.

Because if you don’t release it, it will hold you and own you. You will go the thing you don’t want to do. You will indulge in the thing you don’t want to indulge in.

Share this episode with anyone you think could benefit from hearing it. Have a great week!

(https://brenebrown.com/articles/2013/01/15/shame-v-guilt/#:~:text=I%20define%20shame%20as%20the,makes%20us%20unworthy%20of%20connection. 2023)

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In this episode, we delve into the importance of self-honesty and revisiting our personal truths. We go on a journey of self-reflection, emphasizing the significance of reconnecting with our core values and beliefs as it pertains to our Project Weight Loss and our quality of life. We explore how honesty with oneself can lead to personal growth and authenticity.

Throughout the podcast, we dive into the important questions we can ask ourselves to help the you embark on your own journey of self-discovery and self-awareness. Tune in to this refreshing episode and rediscover the power of being honest with yourself.

Let’s go, let’s get it done.

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In this episode we unpack the valuable elixir of life, water. And we have fun looking at the science and the effects of drinking more water.

We talk about the secret weapon that many overlook when it comes to shedding those extra pounds – water! Yes, the clear, tasteless, and often underrated elixir of life.

Have you ever heard that drinking more water can help you lose weight? Well, my dear listeners, it's not just a myth. It's backed by science and you know how I love my science!

We break down the pivotal role that water plays in nearly every bodily function, and that includes metabolism and fat loss.

So mark this episode as one of your favorites and share it with your family and friends.

Maester's Articles/Reference:

https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/

https://www.healthline.com/nutrition/drinking-water-helps-with-weight-loss#:~:text=Observational%20studies%20have%20shown%20that,every%204%20years%20(%2018%20).

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&cad=rja&uact=8&ved=2ahUKEwiz8tnBqtaBAxUwJEQIHYgjBUsQFnoECCIQAQ&url=https%3A%2F%2Fyourwellnesscenter.com%2Fblog%2F5-proven-ways-hydration-is-key-for-weight-loss%2F&usg=AOvVaw1GQgQjZzumW4zboq19kfr_&opi=89978449

https://healthmatch.io/weight-management/how-much-water-should-you-drink-to-lose-weight#how-much-water-should-i-drink-to-lose-weight

https://www.everydayhealth.com/water-health/water-body-health.aspx#:~:text=Your%20body%20uses%20water%20in,eating%20foods%20that%20contain%20water

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In this episode I share with you how to have planned exceptions that really change how you view your Project Weight Loss Plan.

I share my return from my vacation in Europe and I share how I used this exception mindset to live my best life, to live fully present and fully human.

And while I normally don’t make unplanned exceptions, I do make exceptions regularly.

I also offer you a 3-step process for this exception plan and provide a bit of storytelling, sharing my experience of my exceptions during my Camino De Santiago trip.

I love the quote this week, by Oliver Wendall Holmes Sr.:

“The young man knows the rules, but the old man knows the exceptions.”

Let’s go, let’s get it done.

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In this week’s special episode we talk with our Camino De Santiago friends some new and some that are on the journey with us.

We learn that we can always learn from others and that being in the flow happens when we are present in the moment, open to learning, and open to living.

On this leg of my Camino trip, our group is light one cosmonaut, because our yogi Vanessa finished her Camino experience.

I am feeling fortunate to have had Vanessa on the trip our youngest Maester and I also feel fortunate that as a group we saw such amazing villages in France.

We said goodbye to the quaint villages of Le Puy, Aumont Aubrac, Nasbinal, St. Chely, St. Colm d’olt, Espalion, Estaing, Golinhac, Conques, St. Circ La Popie, Rocamadour and Figeac. We got around 😂

And all throughout we were sharing pictures, sharing food, sharing lessons, and yes also having disagreements (the messy in the middle part) and in the process I got to teach and - learn from other travelers walking their Caminos, their way..

And all of this made me ask how open am I to learning from others, open to accepting a hand from others.

How about you? How is your walk in life going so far? Is there a Maester, unlikely or likely that you can learn from? Is there a challenge that you feel has been weighing you down? Is it time for you to face the challenge?

I hope that you look towards your life in flow and I hope that you are open to learning from what and whom is around you.

Let’s go, let’s get it done.

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In This episode I share the Camino Le Puy with you; speaking with Father Phillip Thompson on what the Camino and living your best lives means to him and his group of singers.

We speak with our Yogi (yoga and meditation adviser) a young and wise soul who speaks to her experience on our Le Puy Camino walk.

We speak with Victoria a Gite (hotel) proprietor on our journey and San our group leader who speaks with us about what Camino means to her and which is her favorite French village.

We also speak about leaving our pain behind and leaning into gratitude instead and being our authentic selves. We speak to supporting each other and the camaraderie the Camino provides.

I also speak in this episode to sadness and above all living fully, living in action.

I want for you to find your way, your song.

Resources:

Journey to the Heart: Daily Meditations to the Path to Freeing Your Soul

Song: If Ye Love Me by Thomas Tallice

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Let’s go, let’s get it done.

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This week’s episode is about how to take your Project Weight Loss with you when you travel. I give you three vital strategies to have the success you seek during a vacation or during a business travel.

The first strategy is to start off with a commitment to be intentional, whether that is to lose, maintain or gain a little.

So for me how it has worked is if I use the majority of these tools, I can see anywhere from a 2 pound loss to five pounds in your 2-3 week vacation. If you just use 2-3 tools you are likely to maintain, if you use at least one of these tools you may gain weight, but it will be in a normal range of around 1 pound and if you don’t use any and eat and drink without inhibition, well you are likely to gain anywhere from 2-5 pounds.

I offer - have flexible tools for your plan that you can use. Choose a few and think the thought, I will be committed but flexible with how I stay on my plan.

We don’t change the GPS to reach our destination, the main goal; we can vary the tools being flexible with the how. And in the end, if you use a handful of the tools I share in this episode you will see a loss on your travel.

And the last strategy is to give yourself grace and if you have grace to spare which you likely will, offer others grace too.

Let's keep your Project Weight Loss strong, even when you are out of your element, when you are traveling.

(Vacations Can Lead to Weight Gain, Contribute to 'Creeping Obesity', pulled 2023)

(When to Set Rigid Goals and When to be Flexible, pulled 2023)

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The episode that you will be listening to is an interview I recorded with John Eric Henry (JEH) the manager for the safe parking program in alameda county

The safe parking program is individuals that are experiencing from housing insecurity, as they are living in their cars. The program is called safe parking because the goal is to provide them a safe space to park their car while they receive services to transition them out of homelessness into housing.

I met John Eric, I like to call him JEH, through my 9-5 doing work helping people suffering from homelessness. And I got to know him and the remarkable work that he does. A person of service and I wanted to delve deeper into this Maester’s mind around this topic.

To me service is an integral part of living our best and most fulfilling lives. I hope you listen and truly hear this great intellect and kind soul.

I also want to apologize for the sound quality but I did not want to rerecord, because I wanted to get this episode to you on this Maester of Service, our real life front line heroes.

His favorite quotes are:

“That which makes you happy can’t make you fly” - Peter Pan

“Feed Your Head” - Alice In Wonderland

His book recommendation is the Seven Habits of Highly Effective People by Stephen Covey

j-e/h manages the Safe Parking Program, linked below:
http://www.alcosafeparking.com/
https://alcosafeparking.com/index.html

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This week, I break down a little bit in recounting the effect that a great person, an angel to me has had on my life.

I come to you to unpack the scientific and very real effect of what others do that have a far reaching impact on our lives, it is termed the Butterfly Effect.

So, "In chaos theory, the butterfly effect is the sensitive dependence on initial conditions in which a small change in one state of a deterministic nonlinear system can result in large differences in a later state. (Wikipedia, 2023)

Simply put, the butterfly effect on a world level, means that the small random things we do can have an impact on a grand scale, in fact it means that we are connected more than we think we are. And it gives a huge value to our connectivity.

I also share some research from MIT on this concept of the Ripple Effect that is connected to the concept of the very real Butterfly Effect. I unpack this theory with two primary stories, one on the impact of someone's kindness towards me and the other, a story of how my 30-Day Challenge as an offering for my Camino de Santiago Walk impacted a dear friend to do their own version of the challenge.

I also offer a way on how you can create your butterfly effect:

1. Decide to give, start with something that tugs at you and takes you outside yourself to help someone else, a person, an animal, nature, the universe

2. Act, give with no strings, no conditions

3. Whenever doubt sets in, ask yourself, what would love do

Have a beautiful week everyone, spread the kindness and share this episode with your family and friends.

https://en.wikipedia.org/wiki/Butterfly_effect
https://www.media.mit.edu/projects/the-ripple-effect-your-are-more-influential-than-you-think/overview/

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This week’s episode is about how we can change our paradigm, our perspective of how we see the world, how we make sense of it all. 

I speak to the idea of a story versus a fact and I also speak to the stories we tell ourselves about our bodies, whether we are body shaming ourselves or we take in other people’s body shaming of us. And how stories in general have so much impact in our lives and can create connections and understanding, by knowing someone's story.

I also speak to the invaluable work of the Maester Byron Katie, whom I respect so much and love dearly, even though I have never met her, I see her and hear her.

She teaches us how to live our best lives through her work on what she calls “The Work”.

I also speak to the relevant work of the Maester Stephen Covey who helps us with living our best lives. 

These two Maesters guide us and give us tangible lessons we can put into practice to lose what is weighing us down and help us to live our best lives.

I also welcome you to reach out to me on an area you need help in.  You can reach me at fina@projectweightloss.org

As with all my episodes I recommend that you consult your doctor or clinician on any food or Mental health needs. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am really excited to share my recent experience at the Sacred Gathering of Women,
where 75 brave and shining souls gathered to discover their flow and learn about the elements and learn about themselves. The moments were magical and healing was in the air. 

And I speak to air and to the most unlikely Maester of Fear,  the character of the Avatar, the Last Air Bender. 

And from this premise of our healing elements we unpack fear and I share what I have learned from the brilliant and so talented Maester, Elizabeth Gilbert, the author of Eat, Pray, Love.  Through the Calm App, I learned about her perspective of fear and how to move with fear and not let it drive our actions, or our fate.

I hope you enjoy this episode.

Please share this episode with whomever you think needs to hear it.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week we talk about one of my favorite things to eat and that is fats, the healthy types of fats. 

I unpack the three different types of fats, what they are and why it matters to our Project Weight Loss. I also give examples of the foods that make up the Unsaturated Fats, Saturated Fats, and Trans Fats.

We also get to have some fun this episode with an avocado count down at the end.  Remember, that we learn and grow one step at a time and we evolve to the best versions of ourselves with our current mindset and the possibility of what could be.

Have fun this week and eat some healthy fats in moderation. Love you lots! 

References:
https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_7

https://www.nofusskitchen.com/quotes-about-avocado-instagram-captions/

https://www.webmd.com/diet/types-fat-in-foods

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week I speak to how we can keep our cool, not just in a heated room but in a heated situation.

And that’s the topic today. How to stay cool and find your peace when all around you, people are losing theirs. 

I speak to the common denominator in our lives, us and how we can get out of our heads and into actions and ways of thinking that really help us move towards peace, no matter how someone treats us, speaks to us or speaks about us.

So, come out of the heat and listen to this weeks podcast and listen also to an excerpt of Rudyard Kipling's famous poem, IF, that is such a great Maester in this concept of finding our zen.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am excited to come to you this week on all things juicing and I give you 11 observations of juicing as to what the Maesters have to say about Juice and our weight loss and of course what it all means to our Project Weight Loss.

I bridge the concepts making them simple to understand and to apply to what serves us the best.

As with all my episodes I recommend that you consult your doctor or clinician on any food or health plan.

I also am including the links to the Maesters that I speak to in this episode and share my perspectives of their teachings.

https://health.usnews.com/health-news/health-wellness/articles/2014/06/06/the-dangers-of-juice-cleanses

https://www.healthline.com/health/food-nutrition/juicing-vs-blending#takeaway

https://www.healthline.com/health/food-nutrition/juicing-vs-blending#sugar

https://www.youtube.com/watch?app=desktop&v=QLIcer082fc

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I refresh the elements of a project plan and make the connection between a plan and our Project Weight Loss. 

I bridge the concepts in a project plan, making them simple to understand to apply to our way of thinking.

I also speak to the movement from a plan to a program in business and how that movement also applies to our work, as we transition that program to equate to our best life, the true and authentic life we want to be living. 

And I leave you with the words from the Maester President, Abraham Lincoln: 

“And in the end, it's not the years in your life that count. It's the life in your years.” 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week we look to what the seasons bring and sometimes the seasons brings us a bit of work that can have an unexpected hidden joy. Out of the work and at times struggles, we can find some diamonds, as  Maester Marie, teaches us, if we know what we are looking for.

I share with you what I have learned from Maester Marie Kondo and I highly recommend that you purchase her book, the life-changing magic of tidying up.

(The life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing', 2014)
(Konmari.com, 2023)

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week we unpack, what I consider to be the most impactful of the emotions that can move us to act against our best interests, against our Project Weight Loss, that of anxiety.

My goal in this episode is to help you discover the possibility of transforming yourself by going within yourself. This understanding of the emotions and understanding what is behind them will help you so much to conquer them and to use them to your benefit. 

Please share the episode with anyone you think can use it in this moment.  I love you and  am rooting for you as you learn to become the Maester of your emotions.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I unpack the emotion of anger as an emotion that we inevitably will feel and could be on the other end of the manifestation of this emotion.

I speak to value that comes from being in awareness of this emotion, because this emotion can create an incredible amount of energy, energy that if is not harnessed can lead us to regret our actions from this emotion.  

I also speak to the importance of having self-care when we are on the other side of this emotion understanding that we have the fundamental right to be whole and we are worthy of love and compassion.

And the understanding that we can afford ourselves grace throughout the processing of this emotion.

And I leave you with the ultimate Maester’s words when it comes to emotions, Brene Brown, from her book Atlas of the Heart:

“Anger is a catalyst. It’s an emotion that we need to transform into something life-giving: courage, love, change, compassion and justice.”(Brown, Brené. 2021. Atlas of the Heart: Mapping Meaningful Connection and the Language of Human Experience. New York, Random House.)

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode we break down boredom, the first of what I call the trifecta of triggering emotions. The three emotions are boredom, anger and anxiety. I wanted to start with the first one, boredom that seems so benign on the surface. And in a way it is a bit of an innocent emotion.

There are 3 camps in the way we deal with boredom. We either hate it, love it, or we just let it be- we are at peace with it.

The issue is that this emotion usually brings a sense of restlessness with it, where something feels amiss. And, we do not want to feel amiss, we want to be right with the world, in the world, acting being, doing. Busy. And if we are not there with the busy, then what the heck, this emotion comes up and we want to run from it, we want to escape from it. It’s as if there is a huge void that we have to fill immediately. We look to fill the void that we think boredom brings.

But how we react to this emotion is where the real awareness and skill lies. I want to unpack this emotion and give you a different perspective so that it doesn't derail our good intentions and our Project Weight Loss.

We are reminded that any emotion starts as a feeling, a vibration in our body, our physiology, which is just our bodies giving us a signal, a vibration of some sort. And what happens is that we act from this physiological reaction. We act from this feeling. We don’t sit with it, we move to escape from it. It’s sticky and can even feel hot at times. And usually our actions are those actions that are not in our best interest where we are not really being true to ourselves, not being present for our lives. So, we take it a step further and we act to seek the comfort of food, alcohol, drugs, porn or some other outside stimulus.

We look to fill the void of boredom.

But what if we didn’t. What if we were just present with it.

Knowing ahead of time that you will be bored, you are going to have moments of that frenetic and sticky boredom and it will be coupled with other emotions. And so, what are you going to do, are you going to want to escape it?

Or will you face it, see it, be present with it.

Because to me, when you are bored, there’s the potential that your true self comes out. You get to be present with you.

And here’s the thing, the truer, the more honest and the more present you are with yourself, with your existence, the more power and peace you gain over your existence.

To me this is intimacy.

And from here comes the innovation, the curiosity, the manifestation of your life that can be revealed to you.

Remember, that boredom is just your heart calling you and if your present with it, the way of the world will reveal itself to you

-Fina Perez

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode we learn that the Mediterranean diet is really a mix of cuisines from some varied and ancient cultures, 21 to be exact and that Maesters have found this diet to hold health benefits.

I speak to the teachings of the Maester Ancel Keys, and the Maesters from our previous episodes T Colin Campbell and Dan Buettner who talked about primarily plant-based eating and the blue zones, where people lived the longest and yes, the locations of Greece and Italy were on that very small list.

I love that they teach us that eating a whole primarily plant-based way of eating has so many benefits. They proport the benefits of great health and longevity.

And I will add that it’s not only the food, but the lifestyle that rounds out this diet. A relaxed existence and a nice walk.

So, as I prep for my walks and hikes and I meditate to the Maester Tamara Levitt, I will leave you with the words from the Maester I love and respect, T Colin Campbell, "A good diet is the most powerful weapon we have against disease and sickness."

(https://en.wikipedia.org/wiki/Ancel_Keys, 2023)

(https://health.usnews.com/best-diet/mediterranean-diet, 2023)

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Today, I am so excited to bring you 5 very useful strategies to help you conquer the urges to overeat, by finding your truth, through self-compassion, a quick recovery, finding new natural comforts, reprogramming your behaviors and planning with your prefrontal cortex. 

I break it all down for you in this episode, it's the kind of information I wish I had in my twenties. 

Please share this episode with your loved ones and listen to it as often as you need to.

I love you dear friends, and I know that you can conquer the urges that come your way.

Have a great week, you deserve it!

https://creative-inventor-6439.ck.page/e1fb75b14e

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode, we celebrate a year of Project Weight Loss, a year of the work, on our sense of safety, our work to live a healthy, wealthy and peaceful existence. And this existence is grounded in a self-compassion and acceptance of who we truly are.

I wanted to come to you, today for this special episode and in this special month of mental health awareness, of women's health and celebration the special holiday of Memorial Day. I wanted for just you and me, to have a simple conversation of what I hold to be valuable. 

It is my wish that you sit down, answer the questions I ask you in this podcast and get to work to move your life to where you want it to be. 

I offer you a simple and mighty offering today:

May you be safe.

May you be healthy.

May you be wealthy.

And may you be at peace.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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The blue zones are regions in 5 countries where some interesting health discoveries have been uncovered. Those countries are Costa Rica, Greece, Italy, Japan, and the US; the Nicoya region in Costa Rica, Ikaria Greece, Sardinia Italy, Okinawa Japan, and last, but not least, my state California US, and the region is Loma Linda CA which is in southern CA.

They matter and are very important to our Project Weight Loss, because these zones are the places that have been found to house some of the healthiest individuals that have some of the longest lifespans. Basically, I am talking quality of life. We can take some of their teachings from what I am going to call The Blue Zone Maesters.

And because of the outcomes of the people that live there, these regions have been studied. To find out why people live so long and seem to be doing pretty well in these regions. In this episode, I want to focus on the wealth of lessons they give us.

Dr. Gianni Pres, and Michel Poulain, published an article in the Experimental Gerontology journal speaking specifically to Sardinia Italy, where there was a high concentration of centenarians, all that means is people that were 100 years old or older. This work got lots of attention.

And I think that’s because one of the coveted thoughts out there is how can we as humans live longer, the so-called elixir of life.

What is the secret to a long life, but not just a long life, but not just a long life, but a great quality of life with the love of others and the love for ourselves.

So, Dan Buettner is an amazing Maester whom took this work to a whole another level.

He has written many books and the book that reference in this episode primarily; the teachings and what I have learned is based on his book, Blue Zones, 9 Lessons for Living Longer, From the People Who’ve Lived the Longest. And also, his article Power 9.

And what Maester Dan Buettner did is he went in search of other areas that also had this phenomenon. As a result, he added the other regions to the original location of Sardinia Italy.

He is a National Geographic Fellow and an award-winning journalist and author.

He is also a NY Times best-selling author and his written other books on this topic including a cook book. My respects to Maester Buettner and his work!

(Blue Zones, 9 Lessons for Living Longer, 2012)

(https://www.bluezones.com/2016/11/power-9/ , 2023)

https://www.buzzsprout.com/1991284/12687662-dr-t-colin-campbell-the-plant-based-diet-maester.mp3?download=true

https://www.buzzsprout.com/1991284/12215220-dr-michael-breus-the-sleep-maester.mp3?download=true

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this week's episode we talk to one of my beautiful and successful clients Vic. We talk about her experiences and she gives us her nuggets of wisdom and her stories.

To me, Vic is an all-around extraordinary person, who embodies what it means to really care about people.

We learn from her that we do deserve the beautiful feedback from others and how she is living in her best life in the California foothills.

She tells us about her experience with project 66 not knowing what to expect. How her relationships and mental health is strengthened with the valuable work we chose to do by honoring our commitments.

Today she is living a strong quality of life in health and wellness, equipped with the tools to fulfill the life she wants to be living, in honesty and the connections of others.

She also leaves us with a wonderful metaphor to her favorite movie, the Wizard of OZ.

Please find her resource recommendations below:

· Using a daily tracking sheet, for her it was from our work in Project 66.

· The idea of sharing is caring from our inner circle of friends.

Vic’s favorite quotes:

· “What you believe you will achieve” -Barbara Luke

· “I believe I can honor my commitments to myself, no matter what!” -Fina Perez

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I break down what a life coach is; I define it, provide contextual comparisons and some examples of the results from the valuable work.

To me, a life coach simply someone who helps you to move your life from good to great, helping you get unstuck. This existence of freedom and strength brings you the courage to trust in yourself, in your abilities and in your possibilities. That is what a life coach is to me.

A Life coach gets to the source of what is holding you back, the cause and that to me is key.

Because the eating, drinking, social media-ing, etc is a result of not looking and addressing the root of the issue and then from there once we address the cause, we pivot to find what your true intention is.

A life coach, helps you find your peace and helps you move into unstoppable action. Action that will get you to that healthy body, mind and spirit.

A place where you are in full awareness.

So for us on our Project Weight loss what it looks like, is working to move into the possibilities of where we want to be.

I work with you, giving you real tools that you can easily use. You don’t have to bring anything with you, but your commitment to yourself.

Now for me, specifically, my goal is for you to find your true self and live in that truth so that you can evolve in to the absolute best version of you.

There are so many nuggets that you can take to demystify the meaning of working with me, a life coach.

And, I share a bit of my journey and my current escapade to Costa Rica and the Arenal Volcano, a great adventure.

In this episode, I close and leave you with the words of Charlie Wardle:

A bird sitting on a tree is never afraid of the branch breaking, because its trust is not on the branch, but on its own wings.

Have a great week everyone and trust in your own wings.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode, I bring you the author of the renowned and amazing book, the China Study, T Colin Campbell, PhD.

I share with you what I have learned from his teachings and how this work has impacted the way I think and was part of why I love data and respect data. To me, Dr. Campbell's information is what needs to be shared in the world and can make such an incredible impact to our holistic aspect of health and wellness.

I invite you to read his books and listen to any of his audios, because he does not disappoint. And if you want to take a peek into some of his teachings take the sample class he teaches on plant-based nutrition.  He has partnered with Cornell University in this Certificate Program.

https://nutritionstudies.org/

(The China Study, 2006)

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode, I break down the communication concept of holding space. I speak to what holding space is and what it is not. 

My goal is to provide you some tools to use to communicate with others that are in need of our space and to provide service to those that want to share their deep hurts and their deep joys. 

Remember that while being whole is a non-negotiable for us, the basis of holding space is to allow the time and space for someone else to be whole too.

And to me, Albert Camus, the French-Algerian Nobel laureate,  illustrates this concept of holding space - perfectly, in his quote:

"Don’t walk in front of me…I may not follow. 

Don’t walk behind me… I may not lead. 

Just walk beside me…

and be my friend "

https://www.buzzsprout.com/1991284/11622043-part-3-veritas.mp3?download=true

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I break down my understanding of macro nutrients "macros" and provide you with information on what the Maesters say about it and of course, my experience with counting macros.

1. The recommendation is to first consult your doctor and watch yourself- adjusting your food nutritional values based on your health needs
2. Macro counts and percentages may be best used with an app or calculator
3. Macro counts are helpful if considering the quality of the grams you eat in conjunction with the quantity. This perspective, helps you to go a little deeper, and be more mindful of the categories of foods, especially when exercising

I hope this episode brought you a little information on macros, the carbs, fats and proteins we eat and fuel our body with.

Remember that awareness and knowledge is great, and for me, when considering macros consider both the counting them and the considering the food nutrition value as well.

And I will leave you with the quote from Amit Ray.

“Excellence comes when we balance quality with quantity.”

Have a great week everyone. And please share this episode or rate it on Apple Podcasts. Thank you

References:
(Barrie, 2023)
https://www.everydayhealth.com/diet-nutrition/how-to-count-macros-a-detailed-beginners-guide/
(NIH, 2023) https://www.niddk.nih.gov/bwp

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode we talk with my lovely client Cheryl as she imparts her wisdom and experience about how valuable it is to be fully present for your life and the joy of finding your tribe. 

We talk about her experience working with me in our Project 66 and her decision to go into the un-chartered territory of going all in to trust oneself in this process. She is Cheryl 2.0, the  “real deal” and talks beautifully about moving from vulnerability to courage. 

She also speaks to the 12 Step program that helps you celebrate success and find your truth without criticism, holding the space for you. And she speaks to finding that space in Project Veritas, the mastermind that came out of her project 66 “Tribe” and living in gratitude.

She teaches us to be present for our lives because we are so worth it. You are so worth it! The resources she recommends are:

• Project 66
• 12-step program
• Her tribe (Project Veritas Mastermind)
• The Calm App
• Project Weight Loss Podcast episode 41: Regret

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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A decision starts with a choice of options you have, decisions you need to make to reach a conclusion, live that vision, that intention. Everything is on the table for you to sift through and make a thoughtful decision. In project planning, indecisions can cost us.

Start by setting a time and space for you to make your important decisions. Layout all the considerations, and ask yourself what is in my span of control. As the stoics teach us, if it is truly not in our control, it’s time to let it go. So, when making the considerations, the big consideration is what is my gut and my heart telling me to do. Ask why and be about the reason you love to do what you resolved, decided to do.

Don’t be quick to change your decision to reach your goal, change how you can get there. Trust yourself that you have made the best decision you could make, because remember hindsight is non-existent in this moment today.

Accept the fear that comes with the big decisions, and do it anyway, evolve anyway. Go at it with courage because, the worst-case scenario can be not living your best-case scenario as my coach loves to say. If I am scared, it just means I am on the right track, because evolving, changing can be scary. Fear is an old friend that just has good intentions, and we could make the decision to accept it and take it with us on our journey.

For your food, consult your doctor and talk to them about leptin resistance. Let go of the flour brain that is fluff when it comes to the flour lol it’s not useful on the regular, sugar and flour block our ability to make sound food decisions for our project weight loss. The research teaches us that.

Decide to bet on yourself, market yourself, and commit to your growth in this process.

Be about it, decide to work your project weight loss and lose the weight and lose what is weighing you down. Decide to do the follow through-the unstoppable action.

So what decisions will you make or remake? What decisions will you make for your life or for your project weight loss.

• Would you decide to lose the weight once and for all, for your overall health?
• Would you love and accept yourself through the process, loving you as a non- negotiable?
• Would you help others along your journey, by being responsible, being an example and caring for your fellow man?

And so, I will leave you this week with the words of the beautiful soul, Nelson Mandela:

"May your choices reflect your hopes, not your fears."

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I interview my sister who really wanted to be my client, because she believes so strongly in the work that I am doing and because she is seeing the results.  

I worked with her project weight loss, helping her lose what was weighing her down. We worked on the topic of relationships and self-confidence.  And if you listen to my podcast a primary tenet of my project is authenticity, VERITAS!

I am excited for you to get to know my special friend San and her gold nuggets of weight loss wisdom, her new thoughts around relationships, finding her flow in life and above all, being her authentic self. Take a listen and I hope you enjoy it.

-Love always,
Fi

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I dedicate this episode to my dear client and to you my friends, in the hope that our mental health journey is strengthen by our own knowledge. We are stronger than we think and smarter than we let on. We are tough as nails. And I share the words of a very special Maester to me, Cheryl Strayed. I highly recommend any of her books, but in particular her New York Times best selling book, Wild: From Lost to Found on the Pacific Crest Trail.

As your inner thoughts are telling you the story, reciting the monologue of life's issues, I want to share my 10 newsflashes that have been so helpful to me.
1. To get to goal, you have to feel your emotions.
2. Thinness does not equate to happiness.
3. The job, others do not make us feel the emotions we feel.
4. Our emotions of dissatisfaction or loneliness are based on what we think of us
5. Feelings come and go, and the fact that they go, is such good news.
6. We cannot abdicate the responsibility, the privilege to hold our own value, & act from it.
7. Practice self-love and self-awareness.
8. You can stay on plan despite the pain.
9. We have the ability to feel love, even when no one is loving us.
10. You are not alone.

Please share this episode with your loved ones and yes, those you don't feel love for too. So they may feel love and show up as the best versions of themselves for all of us and above all, for themselves. Have a beautiful week!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I have a very special guest for you this week, her name is Maritza Ilario and she is such an amazing soul. She will share with us how she achieved her weight loss goal and her overall journey in Project 66.

I really wanted to bring you not just a success story, but really to humanize this process. And for me, what brings me so much motivation and really pushes me to show up for you is to see the changed lives. The people that we can touch and touch our lives back. And so today you will meet one of them, you will meet Maritza.

To see the outcome and the passion from the work we do as people, is really awe inspiring and so in line with my guest today. She will share about the journey she has taken to reaching her goal.

I hope you enjoy listening to my successful and beautiful client, Maritza Ilario.

Maritza’s Maesters & Resources:

· Seat of the Soul Community led by Gary Zukav

· Project Weight Loss Podcast, Fina Perez

· Atlas of the Heart, Brene Brown

· Think Like a Monk, Jay Shetty

· Lighter, Young Pueblo

· Atomic Habits, James Clear

One of Maritza’s favorite quote:

“When you are willing to feel any emotion and not react to it, but allow it to be you will begin to move closer to your ideal weight.” -Fina Perez

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Hello my friends, hope your week was everything you wished it to be and that you had a moment to yourself this week.

In this episode we break down mediation, the so called zen practice and I introduce you to some new Zen Maesters, with the ultimate goal of finding your footing, finding yourself in a moment of stillness. We do not meditated in this episode, but I bring you the science behind meditation and how I practice my meditation. 

Thank you for listening, I so appreciate and value your time. 

Hoping you have an amazingly zen and mindful week. Love you all!

Please click the link below to go to my website and upload the meditation pdf

https://projectweightloss.org/podcasts/

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode we break down regret and look at it from the lens of our past self, our future self and our current self.  

We consider the aspects of regret and how at times, it can serve us and at times it does not. I offer some possible solutions and insights into this important topic and I appreciate my client, Cheryl for requesting our conversation on this topic. 

I also created a mini workbook that will be available tomorrow on thought work that can help you move forward.

I am so grateful for all of you and am excited for the possibilities that your future self can bring and all the satisfaction that comes along with learning and living out from under regret into possibility. So that your today is exactly as you want to live it.

Thank you for listening!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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“Sleep is that golden chain that ties health and our bodies together.”  -Thomas Dekker

I wanted to bring you the information I have learned from the sleep Maester, Dr. Michael Breus on the sleep science I have learned from his teachings and some strategies he recommends and of course, why all this matters. And it certainly does matter to our Project Weight loss and overall quality of life. I am sure you can agree that sleep is very important. 

Here’s the deal, bad sleep, whether not enough or not good quality of sleep has been shown to negatively affect:

·      blood pressure

·      our heart, with heart disease

·      a decrease in immune function

·      diabetes

·      increased pain, or pain stimulus

·      cancer cell growth

·      poor decision making

·      libido and testosterone

·      And last but not least, weight gain.

So, the big why for us is that Sleep is one of those things that when we don’t get enough, it will manifest itself in our weight, our looks, our health, and our overall viability.

But this is where our Sleep Maester, Dr. Michael Breus comes in to the picture. And I am so excited to tell you all about him and what I have learned from his teachings.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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The resting mind is fantastic at bringing us solutions and innovation. 

And what this means to me is that rest is not the absence of work, but the decision to chose to do something different than your job, that 9-5 or that business.

How you spend your rest values more than how much you rest?

The higher level of detachment the higher recovery, the higher restorative rest, the breaks that you take help you to relax. Do you like chess, checkers, coloring, puzzles, like me?

What deep rests do you take; walks, hikes, climbs, runs? What is it for you?

I really hope that you take this topic of rest and relaxation more seriously and I hope that I have made a case along with the Maesters that back me up, that rest, especially deep rest is really a gem for living our best lives. And you know what, it's ok to relax and be happy.

And with that I will leave you with the words of Anne Lammott:

"Almost everything will work again if you unplug it for a few minutes…Including you".I am also adding applicable episode that is connected to this episode.

Episode 9: Feel Your Emotions - Don't Eat Them:

https://www.buzzsprout.com/1991284/10919119-feel-your-emotions-don-t-eat-them.mp3?download=true

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am so excited for you to create your own Atomic thoughts and that’s is what I am to share with you this week. Atomic thoughts have five main components

1. they are simplified, generally small and clear

2. They are very powerful, and drive our emotions, drive how we feel. And we know that our emotions move us to act or not act.

3. Atomic thoughts are energetic in that they call us to act and propel us to feel the energy.

4. They are ours and

5. last and really the most important to me, is that they are true. We cannot fake these power sentences, they feel right and true at their core. And this is why I created my system based on this concept of VERITAS, truth

And what I love about Atomic thoughts is that they provide the vision for what we truly want. At our core. And most of the times they are not automatic.

You see the problem is not what you look like, not your failures nor disappointments, it’s not being overweight, all of that is a manifestation of the something that is weighing you down. The true problem is that we are under feeling. And guess what fuels our emotions, what fuels our feelings, our thoughts.

I want you to recognize the power of your thoughts.

Such a game changer. We can create the habit of thinking Atomic Thoughts,

Thoughts that help us take our new daily actions and feel the emotions as they come our way. We address the cause and then the rest is so much more doable, will power becomes less of an issue.

And through all of it we can be gentle with ourselves because what’s so beautiful about you is your humanity.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Today it is all about what will help bring courage and power to our lives. And that is by asking ourselves the questions that we are sometimes not ready or willing to ask. In this episode I offer a path to explore powerful positive questions that bring our lives into alignment with our truths. And it starts by asking ourselves some base questions: 

1.    What am I choosing to feel, think or believe?

2.    and the key supporting question-WHY?

These questions move us out of autopilot and help us to get unstuck.  

We come to realize that we ask questions all the times, so why not make the decision to ask positive, high quality questions.

This process requires strength and courage, and I recommend that we take care of ourselves in order to do this, by creating a safe and loving setting for us, so that we can get to work.

And you know some of my trusty questions that I love, are how can I live my best life and how can I help you live your best life too.  

So today, I will leave you with the words of the Maester David Whyte,

“The marvelous thing about a good question is that it shapes our identity as much by the asking as it does by the answering.” 

Have an amazing week!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Discover about an incredible turning point and milestone in our Project Weight Loss, that of becoming fat adapted.  In this episode I break down what this concept means and the benefits it provides for us. I also do a deep dive on sugar and flour, with the hope that with this information you will make some pivot point decisions for your health if you have not done so already.

Please also find the relevant episodes for this topic, in case you want to go a little deeper on brain science and food. 

Thank you so much for sharing the podcast and reviewing it. <3

Related episodes:
Our Brains & Why We Overeat
https://www.buzzsprout.com/1991284/10877898-our-brains-why-we-overeat.mp3?download=true

The Food Thing
https://www.buzzsprout.com/1991284/11000882-the-food-thing.mp3?download=true

Intermittent Fasting & Our Circadian Rhythm
https://www.buzzsprout.com/1991284/11403715-intermittent-fasting-our-circadian-rhythm.mp3?download=true

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I want to focus on taking stock of some lessons learned from my goals from last year and the process of the intentions that align with creating your best life for this year. 

I break down the process I used to create my goals last year and my intentions on how to create my goals for the upcoming year. This process entails creating concordant, SMART (Specific, Measurable, Attainable, Relevant and Time-bound) goals that provide value to our lives and potentially to other people. And all of this work is so relevant to our Project Weight Loss in that it helps us create a framework for the quality of life we want to live in a holistic and intentional way. 

I also want to share previous episodes that are related to this topic and can help you in your intentions for this upcoming year.

See You at the Top: Zig Ziglar, The Maester
https://www.buzzsprout.com/1991284/episodes/10952952#
The Gift of Time
https://www.buzzsprout.com/1991284/episodes/10799816#
Schedule Your Priorities:
https://www.buzzsprout.com/1991284/episodes/10834428#

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Processing our emotions can lead us to forgive ourselves, free us to act and resolve our own problems. And in the end, it is usually not as bad as we think. You see forgiveness of oneself requires some bravery that we all have in us. Just enough bravery to move us to resolve our own setbacks.

I want us to see that forgiveness is a process that we are the Maesters over. That it all starts for me by acknowledging the emotions behind not forgiving and then getting really clear about where we are currently. Being fully present in the moment of today. The reality of right now.

Then moving from the specificity of the situation, and acting. And all through out at the base is strength. Think strength and power over ourselves.

And in this process, if there is something that you need to do to help you, then do it. For example, if you need to create boundaries to gain strength, then do it. Create boundaries that ensure you are meeting your needs. Say no when you mean to say no. 

And the last thing I want to say about self-forgiveness is that it is not permission to be unkind in the future to yourself or others or to others. Ask for forgiveness when you feel you have wronged someone. And of course, what I always love to say, do the right thing, just because you can.

I love the idea that we can find closure with what we did or did not do in 2022 and start off with a clean slate in 2023. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This podcast episode is being released during the holidays and I wanted to have a conversation with you around the topic of forgiveness of others during this important time. This is a two part series. I want to share my understanding of it, share my story and share what the Maesters say on this topic.

This year, I humbly ask that you allow yourself the possibility of finding forgiveness in your heart by letting go of the resentment that weighs you down...chose to free yourself from it.

I want to leave you with the quote from the one I believe is one of the ultimate Maesters in the area of forgiveness and that is Nelson Mandela, The Nobel Peace Prize winner, the former president of south Africa who was imprisoned for 27 years.

He wrote in his autobiographyLong Walk To Freedom,

"As I walked out the door toward the gate that would lead to my freedom, I knew if I didn’t leave my bitterness and hatred behind, I’d still be in prison."

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week we are demystifying the Ketogenic Diet. 
The big takeaways are first and foremost consult your doctor for your specific needs, secondly, I am not providing a recommendation either way, but I do want you to have as much information as I can possibly bring you. 
And last, I  hope  to bring you what I have learned from research, from the Maesters and from my own experience. 
I believe very strongly, that the more we know, the better off we are.
Have a wonderful week!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am super excited today to talk about all things money and to talk a bit about two amazing Maesters, Tony Robbins and an unlikely one, Betty Smith, the author of A Tree Grows In Brooklyn. I will also talk about asset allocation a key money concept.
I want to share my money mindset, primarily that money in the end is neutral, it is how we see money that creates our relationship with it and our mindset about money can also influence our relationships with others. I want us to use our money mindset in abundance and in kindness, not to fight, not to blame, not to despair. 

Our money mindset can be a very valuable tool for our project weight loss in that it can create less of a stressor for us and give us confidence in all we do, including how we handle our food.

Our minds and hearts are our biggest assets and if we live in what is authentic to us, we can create so much wealth. We can create a money mindset that will hook us up to live our best lives. Money is just one tool of the many we have.

And so, I want to leave you with a simple quote by one of the richest men in the world, Warren Buffet:

“The more you learn, the more you earn.”

Have a beautiful plentiful week everyone.

Rate, review, and follow me on Apple Podcasts

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am super excited today to talk with you about the Brain Science Maester, Susan Peirce Thompson (SPT). 

She has helped me to realize that the craziness of yoyo diets was in large part due to the types of foods I ate, not just how much. She made sense of why I could not keep to my plans, no matter how strong the commitment was to stay on plan. She is smart, kind and lives a large life in service, with an amazing goal of touching one million lives. 

It is a privilege to share with you what I have learned from her valuable teachings. She is the founder of Bright Line Eating and is a New York Times best-selling author.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I bring the science of gratitude to our Project Weight Loss, with the realization that we are extraordinary, in fact more so than we think. I also give you concrete examples and give it all meaning. Join me in this realization and take on the challenge of the gratitude count down. It's easier than we think.
Hoping you have a fantastic month of November, the month that holds two important weeks, the National Week of Kindness and Thanksgiving, our day to give thanks, to be in gratitude.
Love you all. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am excited to share some valuable tools that can really help you towards your Project Weight Loss goals. Make these holidays different than other years, make it the year that you lose weight and have a great time with no regrets.

If you so chose, use my tools to get your holidays supercharged and create new habits and a new identity for this year and the years to come.

If you want to download the great 10 Holiday Tips and Tools Guide go over to my website to download it. I give you a few more tips to consider.

“Take care of your body. It’s the only place you have to live.”  -Jim JohnHave a beautiful week and share the podcast with your family and friends!

Want the 10 Holiday Tips & Tools guide, click on the link below:
https://creative-inventor-6439.ck.page/a00cc1157d

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode we will be talking about grief, loss and being left. I will also be sharing what I have learned from the two amazing Maesters, Elizabeth Kubler-Ross and Byron Katie.

I will talk about Kubler-Ross' 5 stages of death and dying and her later addition to that list. I will also be sharing the different perspectives on loss and as importantly my perspective on it as it relates to bringing meaning to the concepts and bringing it all together by speaking to the Day of the Dead.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this week’s episode we move from the pause and our past to where we want to go. And I offer that what can help us towards our goals is my VERITAS Model.

And If you want to get the eBook that gives some infographics to help visualize the model, then head over to my website projectweightloss.org to download it.

I hope that you do the work that will serve you towards your goals and dreams.

So, for your project weight loss, I ask:

· What’s your vision? What is it that you intend?

· What emotion comes up for you when see that vision?

· What is the result you seek?

· What are the impediments, in your way? See yourself overcoming them.

· What thoughts do you need to think to overcome the impediments that are in the way of your project weight loss?

· And from here, what actions do you need to take, what are they?

· And these actions will yield your new situation, your project weight loss.

When you Compile your list of action steps or tasks in order of importance and considering your timeliness, place them on your calendar and focus doing what's you committed to do.

When we are working from a place of integrity and honesty it is easier to keep to our commitments.

Have a beautiful week in VERITAS!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this week’s episode we move from the model of our unintentional being to pause and to reflect on what we are feeling. If after full reflection our feelings do not change, then let’s sit in a pause and take another look.

1. Ask yourself, why do you feel the same way.

2. Journal about any new related emotions of the same situation.

3. Pull out your thoughts and take a good look at them.

Then decide to fully look at what is making you feel this way and if it is something that happened in the past (recent or many years ago) and chose to fully explore it.

Take from it the past that serves you and from a place of truth and kindness let go of what no longer serves you. Look at the strengths, the lessons, the aspects of the past that can help you, and choose to change your story, your past to this. You can change your perspective of your past.

Our next episode is close to my heart, because I will share my personal tool, what I think is the missing piece.

And If you want to get the eBook that gives some infographics around all of this then head over to my website project weight loss, to download it.

I will also share a bit of my bio, my background in the next episode.

And I cannot wait for you to join me in with Project 66. I will close the list on Monday, so the time is now and I am excited to see on the inside.

I want to leave you with one of my favorite quotes from the Maester Pema Chodron, and she says:

“Pause practice can transform each day of your life. it creates an open doorway to the sacredness of the place in which you find yourself. The vastness, stillness and magic of the place will dawn upon you, if you let your mind relax and DROP for just a few breaths the storyline you are working so hard to maintain.”

Have a safe and beautiful week everyone and share this episode with your loved ones!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week we are discussing the "how" to really dive deep to our Project Weight Loss. For years, I tried and tried and knew what I needed to do to lose weight, but I really did not have any idea as to how I could move myself to take consistent unstoppable action to achieve my Project Weight Loss goals and live the amazing life I live today.

I have discovered this for myself and this podcast starts that conversation about our unintentional models of being that we live with. I break it down and work to help us  move towards a new way of thinking, understand that our emotions fuel what we do. And our thoughts are the reasons we feel the emotions we feel.  

Go to my website to sign up to receive my accompanying mini eBook on Refocusing & Rezooming your Project Weight Loss.  

This week I am opening Project 66 and am so excited to share that we will start on November 7th. 

Work with me during these 66 days. I can help you with your Project Weight Loss, let’s work together to start the process with a strong foundation. 

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am excited about the topic this week, because this is a topic that is so related to the stage of monitoring and controlling of our Project Weight Loss-that  of understanding Cognitive Dissonance. This episode offers some useful tools for addressing cognitive dissonance, and the bias' we hold that are in line with this week’s topic.

I also want to respectfully ask that you write a review on Apple Podcasts. I would so appreciate that!

Knowing that  cognitive dissonance happens and knowing that we can think through it, can give us clarity of intention and decision making.

We already made the decision to stay on plan, so let’s stay on plan, no matter what our brain is telling us to make us uncomfortable. Why, because we can take unstoppable action towards our Project Weight Loss goal. We got this!

Cognitive Dissonance will happen and when it does, we want to be fully aware of it, understand it and be ready to choose the thoughts that serve us, that will truly help us achieve our Project Weight Loss and our best lives. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Our Project Weight Loss’ first milestone is this; that once you let the food go, you rediscover you and become completely unapologetic about who you are and who you are becoming. I am excited for you. Excited for all of it, bring it on I say, the negative emotions you will feel, the peace, and the joy that can follow.

The questions below are meant for the awareness of our first milestone in our Project Weight Loss Journey, which is that once we are left with ourselves, based on our new decisions and our new habits, we will be left with our emotions and once we physically process the emotions and breath through them we will be left with our person. Let's ask ourselves what we want, what we enjoy and how we will regenerate ourselves. And then let's be completely unapologetic about our decisions and wants. Let's decide to show up for ourselves!

Questions for consideration:

1. Are you a sports fan or do you prefer live events?
2. What’s your favorite color and why; what does it remind you of?
3. What’s your favorite plant or flower?
4. Do you like to garden or do you like to graph plants or do you like crafts?
5. Are you an early bird gets the worm type of person or a night owl?
6. Do you prefer vacations, staycations, or the spa?
7. Do you like to read or write?
8. Are you a You Tuber or a movie buff?
9. How do you like to regenerate yourself?
10. How do you treat yourself?
11. What brings you joy?

Have a beautiful week.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I want to talk with you today about Intermittent Fasting.  Intermittent Fasting put simply, is eating during a restricted timeframe. There are different types of intermittent fasting, one where you restrict your daily eating window to let say a 16: 8-hour window, where you fast for 16 hours and you eat during an 8-hour window. There is also the 5:2 method where you eat for 5 days and fast 2 days. So, again a time restricted feeding. 

In this episode, I give you information based on what I have read from the Maesters Dr. Longo and Dr. Fuhrman. I highly recommend that you read their books, Dr. Longo wrote the book the Longevity Diet and Dr. Fuhrman’s book is Eat to Live. 

My takeaway is that the information from the research reflects an occasional restricted eating window of 12 hours is fine and can be helpful to your food plan, with your doctor’s supervision. 

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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I am super excited today to talk with you about a Maester who has really helped me level up to the next level of my life and that is Tamara Levitt. She is one of the Maesters that has helped me the most with my Project Weight Loss. 

And while there are many people who are fantastic when it comes to weight loss. the key part here is that Project Weight Loss is yes, about losing weight, but more importantly it’s about gaining your sanity in the process, and that Maester for me is Tamara Levitt.

Reading Tamara’s bio, was very inspiring for me, because it reminded me that as humans we are so beautifully imperfect and that’s the way it should be.

Tamara Levitt is the head of mindfulness for the Calm App, a meditation app that I listen to for my mediation and that has partnerships with health care providers to provide a meditation mechanism

She has recorded thousands of meditations, and has a masterclass on Gratitude in the Calm App, that I highly recommend you listen to. 

I have learned so much from her meditations.  I have learned new words from different languages. I have learned how to change my reactivity to my situations, my world and I have learned so much about gratitude. 

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, I am super excited over the Camino de Santiago journey that my sister San and undertook in the beautiful mountains of Galicia Spain, known as Camino Frances-and ending our walk in Finisterre (the end of the world). I am offering a special intention of hope for you on your Project Weight Loss. 

The purpose of my walk is to offer gratitude to the world to a higher spirit for learning and living with  my sister Angel. She is the main reason for my walk. 

I thank my Angel for making my life richer and larger, she was a beacon of light for me.

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Our conversation this week is about exercise and my thoughts around the decoupling of exercise from weight loss. This is a big separation from what most of us have been thought to think about weight loss. I want your Project Weight Loss to be as seamless and positive as possible and I want you to have the tools and information that I think will get you there.

I will be talking about when to incorporate exercise and how to get your routine automatic and almost effortless. I will also share another testimonial from one of the lovely ladies in my Project 66. I am super excited for her and her journey, and I have no doubt, no doubt whatsoever that she will succeed in her Project Weight Loss goals.

You got this, go outside, take a walk, or go on a hike and say hello to Mother Nature for me.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Our conversation this week is about 3 important scales that can level up our Project Weight Loss, and they are the weight scale, the hunger scale and the food scale.

The data tells us that the weight scale is our friend. That tracking of our weight daily and seeing it either on paper or on an app, can be very helpful to us.  

On average people lose more weight when the weigh themselves daily or regularly. There are many reasons that our weight can be affected, so let’s pay attention and be in awareness over it so we can use the risk management tools to course correct as needed.

Manage your mind around the scale and feel your emotions instead of acting out from them. Let the vibration in your body happen. Over time, the reactions to the scale will change, they will level out. Be in awareness of your body when you eat, ask yourself where are you on the hunger scale. How full or hungry are you. 

Practice the thought, that the scale is a valuable tool.

Use a food scale for weighing your foods, particularly your grains, carbs, fats and proteins; eat and enjoy them, but be in awareness around how much of them you eat. 

So, use the scales and become a ninja with knowing how much you are eating and of what. This is awareness if you use these 3 scales, your project weight loss will be stronger. The data bears out that you will be helped if you chose to see the scales and use them as positive tools for your project weight loss journey.

You got this, be in full awareness and learn to befriend the scales.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Our conversation this week is about our Project Weight loss as it pertains to the risks and how to monitor and course correct for one of the major risks, events or situations that are unplanned. 

I will give you 3 simple tools that will help you take the deep dive into monitoring risks and provide some valuable questions that create a framework for the deep work.

The three steps to course correct are to first, assess the situation by asking some general questions. And this is really just stopping to take a look at what happened. The what, when where why and how.

Then step two we do the deep dive to analyze ourselves a little deeper. What I am making this mean? How does it all feel and take a look at the thought a good look at the thought causing that feeling. Ask yourself, not in a blaming way, but in an inquisitive way, how will this affect my project weight loss. 

And then last, go to work to course correct, by deciding what your response be for the next time. And with this comes the sharing with your connections the lessons learned and the recap of what happened. 

1, 2, and 3. All deep work, but really at the end of the day, simple. And this is very helpful in so many other areas, but particularly for our Project Weight Loss.

Write it down, analyze it and then move on.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are talking about the power of commitment.  

Commitment starts with the clear intention, vision of what we are committing to do and why we are committing to our Project Weight Loss, then we move towards the mentality of the personal promise, the unspoken promise to ourselves that we will do this. And from this comes an incredible amount of authority, of power, power we can claim and share to reinforce it. 

Then, throughout the process we keep sharpening our saw, we keep at it. We do this with a perspective of having a future focus, a leveling up of ourselves.

So today, my dear friends, I leave you with a quote from the Maester Paulo Coelho who wrote the Alchemist. One of my all-time favorite books.  Please buy it or read it from the library.

Paulo Coelho says, “Freedom is not the absence of commitments, but the ability to choose and commit myself to what is best for me...

Profound commitment to a dream does not confine or constrain: it liberates. Even a difficult, winding path can lead to your goal if you follow it to the end.”

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, “we are on fire”, and super excited over the Bridge of the Gods Run in the beautiful mountains of Cascade Locks, Oregon, which is in the outskirts of Portland, Oregon.  I have been training for 14 weeks and it has culminated in the run with about 1700 other runners and their families. I will talk about how beautiful it is to look forward to the events and to the connections with our loved ones in lieu of revolving our worlds around the food only. Our Project Weight Loss has us focusing on striving and stretching our limits towards health and creating experiences that keep our lives fueled. 

Shout outs to the Maester, Chad Sperry, the Director of the Run and all the staff that put it all together and of course my loves, who make it all worth it.

https://www.facebook.com/projectweightloss.org 

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are discussing the operating guidelines we have in our project weight loss as it pertains to other people, particularly our loved ones. I will talk about how kindness and coming towards our relationships with the understanding that we hold so much power and so much intention from letting others be who they will be while we hold true to who we are. And the gold in this episode is the thought that “we can do the right thing, just because we can-Fi”.

Chose to celebrate your special moments or any circumstance that comes your way- with your loved ones in a way that serves you both.

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are moving along on our Project Weight Loss (PWL) towards the execution phase, which for us means that we are becoming unstoppable. I will share in this episode the types of actions, and we will go over some techniques on how to execute our plan, the ability to change our habits. And for this, I talk about what I have learned from the fantastic Maester, Dr. Judson Brewer, who is a leading expert on addiction and specializes in habit change. He is a psychiatrist, neuroscientist and clinical researcher and he wrote “The Craving Mind” book. I love his voice and his teachings. So please check him out. You can also find his masterclass on the Calm app, which you know is my trusty meditation app. 

I also share a little bit about how the being unstoppable is also about the recovery, how we get up from the falls and how we take on the fails with a new mindset, a commitment to a be a new unstoppable us.

Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are focusing on the “The Food Thing”, or the "eating thing". The idea of what clean eating is and the four types of eating. I will also talk about the Maesters, Fauja Singh and Dr. Joel Fuhrman. I will discuss what I have taken from Dr. Fuhrman’s teachings around his concepts of GBOMBS and eating foods with omega 3 fatty acids. I will also share what I eat in this episode.   

Fauja Singh is so inspirational because he leads by example. The example of redefining our limits.  I truly hope that you that you know that it is never too late to reach your Project Weight loss goals, no matter the weight, no matter the age, no matter what others think.  Have a beautiful week. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Don't miss this episode!  This week is very important, because we are focusing on the Maester Zig Ziglar and his lessons on goal setting, role models, writing your story and living your best life. To me, he was the example of a Master Life Coach and I will always treasure his teachings and his story telling. I highly recommend that you read any of his books and check out Ziglar Inc., to learn more about him and his legacy. 

And I truly hope to "See You at the Top", as Zig would say. I want to see you  living your best life and not waiting for things to happen to you, but act for all the great things that can happen in your life. And of course, I take you on my exercise journey in this podcast 
Have a beautiful week and I will see you at the TOP!

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are focusing on Brain Science as it relates to emotional overeating. I will be coaching you on how to feel your emotions instead of eating through them and how understanding how our brain, gut and emotions are interconnected is so important. 
We also talk about the value of connections as it relates to the new science of positive psychology. The Maesters in this area, are Dr. Brene Brown, Dr. Susan Pierce-Thompson, Byron Katy and Cheryl Strayed. 
In this podcast, I give you another goldmine of information on the brain nervous system. And I discuss the health solutions to feel our feelings and not eat as a result of them. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are continuing the work on the Planning Phase of our Project Weight Loss, and we are focusing on the brain science of our Project Weight Loss. I will be coaching you on why we overeat, discussing the important brain science research from one of my favorite Maesters in this area, Dr. Susan Pierce-Thompson.  

In this podcast, I give you a gold mine of information on neuroscience. I discuss the motivational triad, the nucleus accumbens and dopamine down regulation. I discuss how eating too much sugar and flour over time makes it so that insulin blocks our hormones leptin and ghrelin from working and I piece it all together like a puzzle. Use this information to help you make the best decisions for you, for your health and make this year, the year of focusing lazer sharp on your health.  

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are continuing the work on the Planning Phase of our Project Weight Loss, and we are focusing on Time Blocking. I will be coaching you on how valuable your short-term goals are as it relates to the calendaring of your time, with the understanding that the things you do today, will create the freedom and fullfillment of your life tomorrow. And scheduling your priorities can help you with your Project Weight Loss goals. In this podcast, I give you concrete steps that will serve you in your day to day commitments to yourself. Let’s do the important work today, so that your future self can be taken care of.  

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are continuing the work on the Planning Phase of our Project Weight Loss, and we are focusing on the Gift of Time. I will be coaching on time as a continuum and how important it is to focus on the main thing, “love” and how prioritizing our time and looking at the dependencies of time, can help us achieve our Project Weight Loss goals. 

We are searching for the magic pill, not realizing that the magic pill is us. 

We are also doing a time check, by recapping why it is important to lay the ground work first, then move to having time commitments. Let’s do the important work today, so that our future self can be taken care of.  

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are continuing the work on the Planning Phase of our Project Weight Loss, working on identifying our resources -- our next resource being our TIME. This topic will be the first part of a three (3) - part series. I will be coaching on our decisions and our belief systems. I want you to be brave and know that we don’t always have the foresight to connect the dots of our lives until we do what we set out to do.  I will also talk about two Maesters, Steve Jobs and Gabriele Grunewald.

Please find the link below to Steve Jobs 2005 Stanford commencement speech.

https://www.youtube.com/watch?v=UF8uR6Z6KLc

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are working on the Planning Phase of our Project Weight Loss,  identifying our resources. Understanding that our primary resources is the human resource, the H-Factor. I will be teaching about the stakeholders in our lives and how they can support us and how we can manage ourselves around them; understanding that we are less alone than we think we are. I will also invite you to connect with me in our Project 66 cohort that starts on National Best Friends Day.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode I will be focusing two important masters in the area of intention and purpose. I will also go deep on the concepts of  intentions,  impediments and intution, that are so important and missing from many cognitive behavioral theories (what we do and how we change our selves).  Intention and Impediments are important links that not only strengthen the foundation of our Project Weight Loss, but our lives as a whole. Find out more about the ripple effects that the three areas, Intention, Impediments and Intuition can show us.  

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, I want us to unmask ourselves and find the passion in who we are, what we love and where we want to go on our Project Weight Loss.  Being your authentic self is not only freeing, but can create so much self-confidence within us. Let’s go, let’s get it done. 

Get more information at: http://projectweightloss.org

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I want to provide you with a strong base for your project to lose the weight and gain your sanity, with Project Weight Loss. My experience as a project manager and executive leader has shown me that losing weight can be done in a way that can work and give us so much more peace in the process if we break it all down into manageable and important project pieces. And it all starts with a strong and purposeful  base: Self Love. 

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org