Fat Murder Podcast: Recent Episodes
Leslie Hooper
Have you ever received a piece of advice that dramatically changed your life? What if someone gave you the same kind of advice that completely transformed the way you think, feel, and interact with food? Would it be worth 20 minutes of your time?
Join Leslie Hooper and Rog Law as they expose the dirty little secrets of the diet industry and discuss how to get into the best shape of your life without ever having to diet again.
Break the cycle of holiday weight gain by taking control of EXACTLY what and how much you eat using the 7 simple steps outlined in The Ultimate Toolkit to Stop Holiday Overeating. No foods off limits. No counting calories. No drama.
Are you a member of the Clean Plate Club? Do you typically eat until all the food on your plate is gone, regardless of how much has been served?
If the answer is yes, you are certainly not alone. This habit is, by far, the most challenging for the majority of my clients to overcome. Unfortunately, this is also the self-sabotaging habit that’s contributed to your unwanted extra pounds.
“Naturally thin” people eat differently. Occasionally, they’ll overeat on holidays or while traveling to exotic places and sampling novelty items, but mostly, they stop when their body communicates it has had enough.
Dieters, however, eat according to a clock, or a meal plan, or a calorie total. They’re in their minds while the naturally thin are in their bodies.
So, how do these magical people accomplish this herculean task? Join me on today's episode to discover the secret eating habits of the naturally thin so you can take control of your eating without going on another soul-sucking diet.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight without dieting, but also how to lose the struggle, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Break the cycle of holiday weight gain by taking control of EXACTLY what and how much you eat using the 7 simple steps outlined in The Ultimate Toolkit to Stop Holiday Overeating. No foods off limits. No counting calories. No drama.
In this episode we debunk the lie that the fitness industry teaches about discipline being the key to a successful transformation and how that philosophy has kept dieters on a hamster wheel for years.
Every frustrated dieter wonders why they can’t just be more disciplined. They wonder why they can start off strong and the wheels inevitably fall off.
Generic dieting advice and the “just try harder” narrative is flawed. In reality, most people have tried harder to lose weight than anything else they’ve ever had to work at.
So if trying harder isn’t the answer, what is?
Imagine waking up each day trusting that you aren’t going to overeat, that you won’t run out of willpower, and you’ll go to bed that night feeling proud that you broke the habit of overeating. How would it feel to be in control of food, instead of food controlling you?
Our habits shape our lives and finding the right system makes all the difference in the world.
Whether you’ve been a Restrictor or a Permitter in your dieting past, your current habits either work for you or against you.
When you understand the power of a habit, for better or worse, it’s easy to see how having the right habits, systems, and support in place is a game changer when it comes to fat loss.
In this episode, you’ll discover how to become consistent so you can not only achieve your goals, but you can maintain them with ease.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight without dieting, but also how to lose the struggle, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
With Halloween upon us, the Sugar Express is rolling full steam ahead!
This is the time of year when cravings reach critical mass, new diabolical scientific concoctions hit the streets, and candy bowls across the land always seem to be filled to the brim. Unfortunately, this holiday also brings about unnecessary stress, self-judgement and uncontrolled eating - truly scary stuff! Join co-coach Steph Miramontes, and me as we pull back the curtain on the same old tired trick that spooks us every year so that you can learn to enjoy the holiday without the guilt and shame. Topics discussed: * Why you feel guilty for eating processed foods -- who taught you how to feel this way and why is it important? * How eating them with intention will help you remove these hyperpalatable foods from their pedestal and take control of your food obsession * Why it's imperative to your weight loss success to remove the "good" and "bad" food labels and embrace these foods without judgment * The magic of awareness and practice when it comes to tackling the foods you fear
This year, try approaching this spooky season with a different mindset. Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight without dieting, but also how to lose the struggle, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Today, I explore the pros and cons of calorie counting and intuitive eating. Everything you've learned in your years of dieting isn't trash. And everything promoted by the intuitive eating community also isn't a dumpster fire.
The problem with both of these methodologies is when they're taken to extremes, soo why not try something in the middle? Something that's actually doable and doesn't bring you so much frustration that you quit every other day?
Maybe a detailed step-by-step process that DOESN'T require calorie counting, but DOES involve tracking and being accountable to your eating behavior?
And instead of beating yourself up when you're unable to execute your plan to perfection, you take the time to evaluate what happened through reflective journaling so you can practice better the next day?
If you're ready to quiet the food noise and crank the dial up on consistent weight loss without updating My Fitness Pal before every meal, we've got you covered!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight without dieting, but also how to lose the struggle, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
In this week's episode, I respond to a Reddit post titled, "The habits of naturally fat people" in which a woman who's recently lost 45 pounds discusses the subtle fat gaining habits she had when she was obese.
Coach Steph Miramontes and I address each one of the daily habits she shared and discuss how they may seem insignificant on their face, but executed consistently over an extended period of time is exactly how weight gain happens.
Because these habits are so minor, it's easy to dismiss them in favor for much bigger changes, but this is one of the biggest mistakes you can make.
Join us to discover the 4 daily fat gaining habits you don't even know you're doing!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight without dieting, but also how to lose the struggle, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
As a professional dieter, you've probably read a lot about compulsive overeating and the uncontrollable urges that drive food obsession. So much so, that you may even feel like you're addicted to food.
And chances are, what you're experiencing feels like what you're battling is far beyond willpower and personal discipline.
But here's the thing. If this was a true deficit in your character, you would not be where you are in terms of career, education, regular workouts and adherence to other things in life.
So what the F*#% is going on here!?
Today, we discuss how you can dump the constant raging voice that tells you to eat just for the sake of eating.
I know. I've been there.
It doesn't just yell, it screams, "EAT THIS; EAT THIS; EAT THIS NEXT; WHAT ARE WE EATING NEXT?" regardless of what is going on. In fact, you could literally be finishing a satisfying meal and the voice will yell to eat something else, even though I am hungry and genuinely do not need anymore.
Don't miss today's episode as Coach Steph and I breakdown HOW this happens and WHAT you can do, starting immediately, to silence this voice forever.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight without dieting, but also how to lose the struggle, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
This week on the podcast, we're doing things a little differently.
I've invited Coach Steph Miramontes to open up and share her history as a struggling yo-yo dieter with ADHD.
Topics discussed:
- Advantages and disadvantages of having ADHD when dieting
- What is misunderstood about ADHD and weight loss
- Medicated vs Unmedicated: How it affects you and behavioral changes experienced
- Unique systems or processes you use to function in a neurotypical world
- Examples of how having ADHD contributes yo-yo dieting and what methods helped you lose weight and keep it off long-term?
We cover this and so much more! If you're someone who has unique weight loss challenges due to ADHD, you don't want to miss this episode!
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching with Coach Steph Miramontes, you can APPLY HERE.
Connect with Leslie:
- Website
Or, if you want to be the first to know when we'll be opening the doors to my signature psychologyo-based weight loss program, Unstuffed, and get exclusive access to early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but also lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
There are 100 days left in 2024. Many of us made personal goals on January 1st. How are those coming along?
If you haven’t made much progress — or even started — it’s not too late. You can completely change your life in 100 days if you decide to.
Implementing small behavioral shifts can become a habit with a lifelong ripple effect.
In 100 days, you can:
- 100 days of walking one mile
- 100 days of saving $5
- 100 days of practicing Spanish
- 100 days learning how to cook
- 100 days learning how to play the piano
What’s something you wanted to achieve at the beginning of the year and haven’t yet completed? Will you accept our challenge?
Join Coach Steph Miramontes and I as we discuss the 3 steps on how to set and actually achieve your goal on this week’s episode.
If you love this, you'll love what I cover on social media:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Slow and steady wins the race, but dieters crave fast, fierce, and furious for their weight loss programs.
Instant gratification dominates the mindsets of most dieters. They want quick solutions and quicker results.
Consider what causes you to pursue a long-term project - like writing a book, building a relationship, learning an instrument, etc.
With long-term projects, sooner or later, we need evidence that we’re making progress. Without it, it would seem silly to continue pursuing it forever without the reward of accomplishment.
People don’t spend 20 years eating healthy and working their tail off at the gym without pleasure and reward mixed in. And if the goal is to maintain a lean physique for forever, we can’t rely solely on external validators, like a scale or mirror. Why?
-
Because those results aren’t immediate.
-
Because those results don’t continue changing after maintenance.
Unfortunately, this is where most dieters get stuck. Instead of chasing instant gratification in emotional and compulsive eating, what if you learned how to develop a new reward system? How would it feel to be able to delay instant gratification for permanent weight loss?
Dive into this week's episode as we discuss exactly how to do just that.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
If you want to be someone who rarely thinks about food and feels completely in control of what you eat in a way that feels easy, then you have to learn how to adopt the inner psychology and eating habits of a ‘naturally thin’ person. The glaring difference between the lifestyle of Burned Out Dieter vs the lifestyle of the ‘Naturally Thin’ is that they’re both making drastically different decisions based on their inner psychology and daily eating habits. So for example, a ‘naturally thin’ person who eats consistent portions at every meal for years is on autopilot. And for Burned Out Dieters who are constantly getting on and off track with their eating — have created a habit of restrict-then-overeat. They also do things like: * Cleaning their plate at every meal * Pick at food while they’re preparing it * Eating when they’re procrastinating, bored, or stressed
So, the question then becomes, how do we choose to do the things that ‘naturally thin’ people do consistently? The diet industry will tell you that it’s about “eating less and moving more” and while that’s factually accurate, it’s shit advice and only half of the conversation. Everyone already knows what they should be doing to lose weight. The question is WHY aren’t they doing it? No one in the diet industry wants to touch this question. It’s easier to talk about eating protein, vegetables, and tracking your calories…but it’s also why 95% of dieters are failing at long-term weight loss. Answering this question requires understanding how your inner psychology influences your eating behaviors. Join me on today's episode as we help you unravel your ties to emotional eating and develop the eating habits of the 'naturally thin'. Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Do you know why your diet isn't working?
Join co-coach, Steph Miramontes, and me in this week’s episode as we dive into the 4 reasons why you still haven't lost the weight.
Most people choose to follow meal plans and cookie cutter diets over a more mindful approach because the “rules” and boundaries have already been created for you. This helps you feel safe and confident in your decisions, but the truth is — diets never go as planned.
If you don’t take the time to understand the purpose behind what you’re doing, you will be easily discouraged when times get tough.
Diets won’t teach you how to navigate off the beaten path, and that’s where success is ultimately determined.
- sick days
- having a baby
- going through a divorce
- the loss of a loved one
- accepting a job offer in a different state
If you want long-term sustainable weight loss, you must start educating yourself on how this process can be woven into the fabric of your every day life, not just for the next 12 weeks.
Give this episode a listen for multiple ideas on how to put this into practice.
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
ANNOUNCEMENT: Are you a Burned Out Dieter Who's Struggling to Stay on Track? Join me and Coach Steph in the Outsmart Overeating program -- 6 weeks dedicated to helping emotional, binge, and compulsive overeaters STOP OVEREATING through psychology, NOT restrictive dieting or willpower. You can snag all the details on the enrollment page.
This week, I invited client, Dr Leah, onto the show to share her experience in my signature psychology-based weight loss program, Unstuffed. As a doctor, Leah reveals how little formal nutrition education she actually received in her medical training. And as a struggling dieter herself, she found the standard medical recommendation to "follow a Keto diet for weight loss" to be nearly impossible to maintain, especially after having her first child. In this episode, Leah talks about the power of habits and the benefit of having a deeper 'why' than simply wanting to lose weight for health and vanity. In Leah's case, she felt a strong connection to wanting to honor and respect a body that was made in God's image. Also, it was important to her to pass down these habits to her children and create a healthy environment where she could thrive -- both in home and at the office with her patients -- by being a good role model. She's been enjoying the benefits of the program so much that she's now convinced her husband (another doctor) to join. Healthy habits truly are the gift that keeps on giving! If you're a burned out dieter who's feeling frustrated and hopeless, be sure to give this episode a listen. Dieting challenges usually get worse with time, not better. Do your future-self a favor and take action now.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
ANNOUNCEMENT: Are you a Burned Out Dieter Who's Struggling to Stay on Track? Join me and Coach Steph on our FREE LIVE TRAINING as we share how to achieve Lifelong Weight Loss through psychology, NOT restrictive dieting or willpower. You can snag all the details when you register HERE.
As Nicolette was entering her 20's, she started developing an eating disorder. She eventually found a therapist, and at first her progress was significant. But slowly, over time, she noticed that she was still thinking about food in an obsessive and controlling way.
It wasn't as obvious as before, but the subtle behaviors -- like trying to eat 'clean' and stick to her macros -- still felt like they were consuming too much of her mental bandwidth.
This week, I'm excited to share the story of past client, Nicolette Tomaszewski. At 37 years-old, Nicolette is now a therapist, who has recently undergone one of the most transformative eating experiences of her life.
In this episode, Nicolette gets real by getting vulnerable. Some of the topics discussed: * She reveals the unconventional process that changed everything and how it turned out to be EXACTLY what she needed to break-free from the cycle of dysfunctional dieting for good. * She shares why therapy didn't give her all the tools she needed to stop the weight loss obsession (and what has actually worked) * How this going through this life-changing process has impacted the way she counsels her own clients in therapy in a way that's compassionate, yet goal-supporting * How breaking up with dieting has opened up more ways for her to live a rich, rewarding life while maintaining a healthy, fit body in a way that feels easy and effortless.
If you're a burned out dieter who's feeling frustrated and hopeless, be sure to give this episode a listen. Dieting challenges usually get worse with time, not better. Do your future-self a favor and take action now.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
ANNOUNCEMENT: To get a sneak peek into my signature psychology-based program, Unstuffed, join us for the FREE LIVE TRAINING. You can snag all the details when you register HERE.
In this episode we debunk the lie that the fitness industry teaches about discipline being the key to a successful transformation and how that philosophy has kept dieters on a hamster wheel for years.
Every frustrated dieter wonders why they can’t just be more disciplined. They wonder why they can start off strong and the wheels inevitably fall off.
Generic dieting advice and the “just try harder” narrative is flawed. In reality, most people have tried harder to lose weight than anything else they’ve ever had to work at.
So if trying harder isn’t the answer, what is?
Imagine waking up each day trusting that you aren’t going to overeat, that you won’t run out of willpower, and you’ll go to bed that night feeling proud that you broke the habit of overeating. How would it feel to be in control of food, instead of food controlling you?
Our habits shape our lives and finding the right system makes all the difference in the world.
Whether you’ve been a yo-yo dieter or a binge eater in dieting past, your current habits either work for you or against you.
When you understand the power of a habit, for better or worse, it’s easy to see how having the right habits, systems, and support in place is a game changer when it comes to fat loss.
In this episode, you’ll discover how to become consistent so you can not only achieve your goals, but you can maintain them with ease.
You’ll also learn:
- How habits have all of the control and developing the right ones will save you years of frustration.
- How the pressures of life keep you circling the diet drain and how to practice being persistent no matter what obstacles you face.
- The real answer to sustainable fat loss that leave you feeling in control of food and never go on a diet again.
If forcing your body into a smaller version of itself through dieting worked, it would have worked by now. It’s time to try something different. Something that actually works.
Give this week’s episode a listen to learn how to create a system to build lean eating habits so you never have to diet again.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
ANNOUNCEMENT: To get a sneak peek into my signature psychology-based program, Unstuffed, join us for the FREE LIVE TRAINING. You can snag all the details when you register HERE.
You probably realize that consistency is important for making progress, losing weight, getting in shape, and achieving success in most areas of life.
So if you’ve been struggling to lose weight it’s because there’s been a breakdown in consistency somewhere in your eating in a calorie deficit.
Without addressing this #1 problem, weight loss will become nearly impossible, because consistency is essential for success.
Unfortunately, this can breed an obsession with striving for perfection… which generally backfires.
It’s easy to convince yourself that if you don’t follow your diet perfectly, then you’ve failed… but in my case, striving for perfection is what eventually ignited my binge eating.
So if there’s anything I want you to take away from today’s conversation, it’s that it can be really easy to confuse being consistent with being perfect, but it's not required for success.
Join me as I share how to be consistent and how to avoid common mistakes and pitfalls, so you can turn your dream into a reality!
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about my signature psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
In this episode I debunk the two metabolic myths of a 'naturally thin' person.
Every frustrated dieter wonders why 'naturally thin' people have an unfair advantage. Why do they have faster metabolims or the ability to be more disciplined? Why can they start off strong in the morning without the wheels falling off later that night?
It must be their metabolism, right? WRONG!
Generic dieting advice says dieters just need to "try harder” but in reality, most of them have been 'trying harder' at weight loss more than anything else in their lives.
So if more willpower isn't the answer, what is?
Imagine waking up every morning with the deeply held belief that you aren’t going to overeat that day... and you actually succeed! No empty promises. No false beliefs. You said what you were going to do and DID IT.
What if you were able to BE this person, all day, every day all the way to your goal? What if you were able to break the habit of overeating and develop the mindset and habits of the 'naturally thin' so you never had to diet again?
How would it feel to be in control of food, all the time, everywhere?
Your habits shape our lives and finding the right system makes all the difference in the world.
When you understand the power of a habit, for better or worse, it’s easy to see how the right habits make ALL the difference in who you ARE vs. who you WANT to be.
In this episode, you’ll discover how to become consistent so you can not only achieve your goals, but you can maintain them with ease.
If you haven't achieved your dream body yet, this episode will let you know WHY. It's not because of your 'slow metabolism' it's because of your inner psychology and habits.
Give this week’s episode a listen to learn how.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
In this episode I debunk the lie that the fitness industry teaches about discipline being the key to a successful transformation and how that philosophy has kept dieters on a hamster wheel for years.
Every frustrated dieter wonders why they can’t just be more disciplined. They wonder why they can start off strong in the morning and the wheels inevitably fall off later that night.
Generic dieting advice and the “just try harder” narrative is flawed. In reality, most people have tried harder to lose weight than anything else they’ve ever had to work at.
So if trying harder isn’t the answer, what is?
Imagine waking up each day trusting that you aren’t going to overeat, that you won’t run out of willpower, and you’ll go to bed that night feeling proud that you broke the habit of overeating and developed the habits of the 'naturally thin' so you never had to diet again.
How would it feel to be in control of food, instead of food controlling you?
Our habits shape our lives and finding the right system makes all the difference in the world.
Whether you’ve been a Restrictor or a Permitter in your dieting past, your current habits either work for you or against you.
When you understand the power of a habit, for better or worse, it’s easy to see how having the right habits, systems, and support in place is a game changer when it comes to fat loss.
In this episode, you’ll discover how to become consistent so you can not only achieve your goals, but you can maintain them with ease.
You’ll learn:
- How habits have all of the control and developing the right ones will save you years of frustration.
- How the pressures of life keep you circling the diet drain and how to practice being persistent no matter what obstacles you face.
- The real answer to sustainable fat loss that leave you feeling in control of food and never go on a diet again (HINT: It all starts in the mind).
If forcing your body into a smaller version of itself through dieting worked, it would have worked by now. It’s time to try something different. Something that actually works.
Give this week’s episode a listen to learn how.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
In this episode, we had the pleasure of interviewing two-time client, Rachael, a registered dietician. After losing weight using the strategies in 75 Hard, Rachael knew she was barely hanging on by a thread and couldn’t maintain the extreme restriction required that caused her to lose the weight. At one point, her husband expressed concern about her dieting behaviors and feeling backed into a corner, Rachael relented and decided to give up dieting altogether. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she decided she’d benefit from the structure and like-minded community offered in the Unstuffed program. In this episode, Rachael opens up and shares the shame she experienced as a dietician who sought help in the very arena she had received a Master’s Degree. She also shares her first experience in the program and why she later returned for more coaching. In this week's episode, Rachael shares: * The biggest challenges she throughout the program and how she's been able to execute the psychological tools she learned to remain consistent in her habits * Rachael shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist * What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety, fear of losing control or feeling left out) * Rachael’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change
For more conversations on topics like binge eating, emotional eating, and the all-or-nothing mindset, you can check out previously recorded episodes. If there’s a topic you’d like us to cover in an upcoming episode, let us know in the comments below. This was an awesome client interview and I’m so excited to share it with you! I hope you dig in and find it helpful. Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
You know those annoying people who can eat whatever they want without gaining a pound?
Meanwhile YOU can't even smell a chocolate chip cookie without sending the button on your pants flying across the room at lightning speed?
It's maddening, isn't it? I used to be so jealous of these people...until I became one.
But how? Doesn't being a 'naturally thin' person require you to have the metabolism of a hummingbird on meth? NOPE!
Join me on this week's episode of the Outsmart Overeating Podcast while I interview a very special guest on the secret eating habits of the 'naturally thin' -- how she decides WHEN to eat, WHAT to eat, and most importantly HOW to STOP eating without ever feeling restricted and deprived.
We explore so many fascinating topics and I can't wait to share them all with you, so you can apply some of these strategies in your own eating behaviors TODAY.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Do you know what the absolute stupidest thing most people do that keeps them unfit is?
I mean the absolute LITERAL dumbest thing that can keep you from accomplishing any goal.
It doesn't matter if you want to get rich; it'll keep you poor. Want to lose weight? This will keep you fat. Want to be in a relationship? This mistake will keep you single.
Here's the thing about this blindingly stupid mistake -- it's not also the most common mistake I see people make, it's also the most obvious.
Which SHOULD make it easy to avoid. So, why is everyone making the mistake? Is it because we're all so damn stupid?
No. It's because we're human.
The mistake, you see, is not executing. Literally, doing nothing.
Or, more specifically, NOT doing the things we know we need to be doing to achieve our goal.
How do we guarantee that we'll take action? How do we make sure we stop messing around and do the things we NEED to do?
Simple: accountability.
Ask any coach, or anyone who has every been coached, or anyone who has ever done ANYTHING how they did it.
The answer, whatever it may be, always touches on some form of accountability. But there are 3 other factors that contribute to this as well. Can you name them?
If you haven't lost weight in the past 3 months, it's for one of these 4 reasons. You don't want to make this mistake. Check out today's episode to ensure you're not wasting precious time on a dead-end process that will never work.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
In this week's episode of the Outsmart Overeating Podcast, I respond to a client's email who is beginning to recognize that she had inherited outdated, unhelpful beliefs that caused her to self-sabotage.
Due to her family history, she internalized a negative narrative about the women in her family being doomed to be fat, especially after having children and ageing. This belief was so deeply rooted in her subconscious that she didn't even realize how it was influencing the way she was interacting with food today.
Upon closer inspection and with the help of the Unstuffed program, she has recognized how these self-limiting beliefs and lifelong habits that have gone unchecked aren't actually written in stone. In fact, quite the opposite.
With intentional effort and a clear plan of action, not-only can they be changed, but they can change your life in a dramatic way... without eliminating your favorite foods or doing mind-numbing cardio.
To hear her story and to learn how she's adopting the thoughts and eating habits of a 'naturally thin' person that has contributed to a signifcant weight loss in the past 6 weeks, check out today's full episode.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
If you're you've ever said:
"I don't know when I'll get to eat this again."
"I need to eat all of this now because tomorrow it's back to the diet!"
"I'll get back on track on Monday."
This tells me you're someone who struggles with the "all-or-nothing" mindset. Unfortunately, when you have this thought pattern, it makes consistency nearly impossible to achieve. And consistency is essential for success.
This week I discuss how to drop the "back on track" perfectionist mindset creates a cycle of self-sabotage and how you can break it, once and for all.
It's impossible to achieve your goal if every time you have a minor setback, you quit on yourself and if that sounds like you, this week's episode is a must listen.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
What most dieters don't realize is that their quest for weight loss has more to do with feeling 'not good enough' and less to do with losing pounds.
What they TRULY want is access to the life that they think is waiting for them on the other side of weight loss -- more dating prospects, more respect, more confidence, more clothing options, etc.
It's not about the weight itself. It's about having an emotional experience. And until dieters connect these two dots, there will never be enough weight loss in the world that can satisfy their need for self-acceptance, because self-acceptance isn't a number on a scale, it's an emotional experience. And it's not one that's exclusively available to people who fit into society's beauty ideals.
Join me on this episode of the Outsmart Overeating Podcast as I discuss how being consumed with our bodies and things like calories, workouts, and weight-loss best practices, we lose the joy that comes with experiencing a full and vibrant life.
We’re so focused on the end result of one aspect of who we are that we completely miss the beautiful life we've created that's already unfolding around us, leaving us feel empty and disatisfied.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
This week on the Outsmart Overeating Podcast, I discuss an urge to eat when you’re not physically hungry and what to do with it when it happens.
In my psychology-based weight loss program, Unstuffed, we refer to this as “mind hunger” and it’s rooted in an emotional need not being met.
Once you’ve come to grips with being an emotional eater, it’s important to have a process to begin working through them in a healthy way that doesn’t involve stuffing them down with food.
In 17 years of coaching, I’ve never had a client tell me they’re comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc.
Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they’re not. It’s the fear of the unknown that makes them uncomfortable.
When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure.
Emotions are our friends. They aren’t always accurate truth tellers, and often don’t match the situation that made us feel the way we feel.
This is why observing them without attaching a story or narrative is a life-changing exercise.
Check out this week’s episode to learn the four steps that will help you stop eating your feelings today.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Once you’ve come to grips with the concept that all overeating is rooted in having an emotional experience, you’ll need to learn how to work through them in a healthy way that doesn’t involve stuffing them down with food.
In two decades of coaching, I’ve never had a client tell me they’re comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc.
Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they’re not. It’s the fear of the unknown that makes them uncomfortable.
In today’s episode of the Outsmart Overeating Podcast, Coach Steph Miramontes and I discuss the 4 sneaky ways you’re still overeating and yes… ALL of them are rooted in having an emotional experience. Can you guess what they are?
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Your relationship with exercise (or as I like to call it, movement), is just like your relationships with food... difficult and confusing to navigate.
You may be thinking, “Why? I love exercising! It makes me feel incredible. It's my stress reliever!" And that may be true, it can be super rewarding and enjoyable. It can make us feel strong, empowered, confident and appreciative of our bodies.
So, when and where does it begin to make an unhealthy turn?
Because diet culture is often about promoting extremes, movement has been twisted into something we’re “supposed” to do.
For instance, we’re “supposed” to burn calories, manipulate how our bodies look, and punish ourselves for eating. Obviously when we view exercise through this lens, it removes the enjoyment and replaces it with numbers and a pursuit of external validation.
Join me on today's episode while I explain the 7 signs of having an unhealthy relationship with exercise. If you have any of these mental frameworks, you may be at risk of overexercising and slowing down your weight loss results.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
YOU DIDN'T MISS IT, DID YOU!?
Last week, Coach Steph Miramontes and I hosted The 3 Pillars for Lifelong Weight Loss live training event and today we're anwering your questions that we didn't get to address on the training itself.
So pour yourslf your favorite beverage, snuggle into the corner of the couch and GET READY to hear our detailed replies to your biggest weight loss obstacles.
Also, as a reminder, we are currently accepting NEW clients into my signature psychology-based weight loss program, Unstuffed. The doors close on Thursday, April 25th at midnight CDT. You can get ALL of the details HERE.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
This week, I’m thrilled to share the client success story of Agne Jasiukeviciute out of the Netherlands.
As a long-tern dieter who has chased the 'perfect' body for many years, Agne shares how she's been able to finally embrace a more balanced approach to weight loss success without counting calories or eliminating processed foods.
Despite a long-term dieting history, Agne was ready to try something different. As an educated woman who knows how to lose weight, that didn't stop her from calorie counting and waking up every morning feeling like a failure who couldn't do something as simple as eat less food.
So what changed? Agne shares:
- The biggest mistakes she didn't even know she was making as a dieter (HINT: you're probably overeating to these thoughts too)
- How being a lifetime dieter was a barrier to lifelong weight loss (and what she's been doing to drop those unwanted pounds)
- Agne shares her biggest challenges before and during the program and how the customized guidance and support was exactly what she needed (when historically she would have stuck to weighing her food and tracking macros while increasing exercise)
- How identifying herself as a perfectionist has helped her recognize the need to conquer the true reason that she overate (seeking comfort when she didn't feel good enough)
- Agne's #1 piece of advice for anyone who is skeptical about Unstuffed (and what she wish she would have known when she got started)
I LOVED this interview with Agne. Despite the discomfort of showing up to the coaching calls and talking about all of these weird, icky feelings, Agne has always done the hard thing.
Client stories are so special. I appreciate Agne for sharing what's possible when you have the courage to try something different. Not to mention, Agne has a great sense of humor and demonstrated the magic of what can happen when you're dedicated to showing up to coaching calls consitently.
And despite not needing to attend EVERY call to be succesful, Agne defintely knows what it takes to get results, even when you're imperfect.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
ANNOUNCEMENT: To get a sneak peek into my signature psychology-based program, Unstuffed, join us for the FREE LIVE TRAINING. You can snag all the details when you register HERE.
This week, I’m excited to share the interview of our thriving client, Beth Riedemann on her unique experience in my signature psychology-based weight loss program, Unstuffed.
As a yo-yo dieter who has bounced up and down the scale for over 30 years, Beth reveals how she was able to finally achieve weight loss success without counting calories or eliminating processed foods.
At over 50 years old, Beth was nearly ready to throw in the towel. Tired of calorie counting and waking up every morning feeling like a failure who couldn't do something as simple as eat less food. It was maddening!
So what changed? Beth shares:
- The biggest mistakes she didn't even know she was making as a dieter (HINT: you're probably doing this too)
- How being over 50 wasn't the barrier to weight loss that she thought it was (and what she did to drop those unwanted pounds)
- Beth opens up about her biggest challenges before and during the program and how the customized guidance and support was exactly what she needed (when historically she would have quit when things felt hard)
- How identifying herself as an emotional eater gave her the breakthrough she needed to conquer the real underlying issues that caused her to overeat
- The difference between celebrating her birthday (and other recent holidays) looks wildly different compared to her past (Hello, no more binge eating and feeling 100% in control!)
- Beth's #1 piece of advice for anyone who is skeptical about weight loss without dieting (and what she wish she would have known when she got started)
I LOVED this interview with Beth. One of my favorite client interviews of all-time. It's always fun to hear clients share their stories and let our listeners know what's possible when they have the courage to try something different. Not to mention, Beth definitely knows how to bring the humor and make an otherwise vulnerable topic, light-hearted and actionable.
Be sure to give this episode a listen and let us know what topics you’d like us to cover in the future.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
ANNOUNCEMENT: To get a sneak peek into my signature psychology-based program, Unstuffed, join us for the FREE LIVE TRAINING. You can snag all the details when you register HERE.
In this week's episode of the Outsmart Overeating Podcast, we explore the idea is that the beliefs you have about yourself create your weight loss results.
Maybe you can trick yourself into going to the gym or eating according to your goals once or twice, but if you don’t shift your underlying identity, then it’s hard to stick with long-term changes.
When it comes to weight loss, most people start by focusing on outcome-based goals like “I want to lose 20 pounds."
But this is a surface level, external goal.
The root of behavior change and building better habits is your identity. Each action you perform is driven by the unshakeable belief that it is possible. So if you change your identity (the type of person that you believe that you are), then it’s easier to change your actions.
Naturally, things introduces an important question: How, exactly, is your identity as a "fit & lean" person who is mostly uninterested in food formed?
This is exactly what we explore in today's episode.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
ANNOUNCEMENT: To get a sneak peek into my signature psychology-based program, Unstuffed, join us for the FREE LIVE TRAINING. You can snag all the details when you register HERE.
This week, I'm excited to share the interview of Unstuffed turned Masterfull client Melanie, on her unique experience in a weight loss program unlike anything she had ever experienced before.
As you know, no two dieters are the same. Each client has a different dieting background, circumstances, existing habits, and emotional eating struggles. Melanie was kind enough to open up and share struggles and victories with our listeners so they can see what's possible when they drop the weight loss obsession and focus on what truly works --> changing the way you THINK.
Topics discussed:
- After years of circling the diet drain, Melanie developed not-only the eating habits of the "naturally thin", but also how to manage emotions without turning to food to self-soothe on a hard day
- Melanie shares how she never identified as an 'emotional eater' and as a result, didn't have the proper tools to overcome instances of compulsive overeating and achieve permanent weight loss until joining the program
- How Melanie mastered her mindset and eating habits while navigating a demanding travel schedule that previously caused her to lose control or feel deprived due to restrictive diet rules
- Melanie shares how she feels confident in any dining situation -- socially, restaurants, holidays, and everything in-between
Thanks again to Melanie for being a guest and sharing her unique insights into the Unstuffed and Masterfull programs. If you're someone who has been dieting for 5+ years and feel like nothing works, this episode is for you!
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
Have you ever noticed how everyone in the diet industry sounds the same? Everyone wants you to eat more vegetables, get more sleep, drink more water, and exercise more.
I don’t disagree with this advice, but here’s the problem – it's surface level advice. It’s what the 95% are doing and it’s why you’re in the Defeated Dieter stage.
This is why you’re feeling stuck and frustrated while circling the diet drain.
You’re trying to make change from the action piece of your lives, but it simply doesn’t work and the diet industry is incredibly good at manipulating you into thinking it does by repackaging the same things over and over again.
On today's episode, I reveal what does work for lifelong, permanent weight loss. No foods off limits. No calorie counting. No boring cardio. And after working with over 2500 women in the past 20 years, this has been tested and proven. You're not going to want to miss it!
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Once you’ve come to grips with the concept that all overeating is rooted in having an emotional experience, you'll need to learn how to work through them in a healthy way that doesn’t involve stuffing them down with food.
In two decades of coaching, I’ve never had a client tell me they’re comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc.
Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they’re not. It’s the fear of the unknown that makes them uncomfortable.
When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure.
Emotions are our friends. They aren’t always accurate truth tellers, and often don’t match the situation that made us feel the way we feel.
This is why observing them without attaching a story or narrative is a life-changing exercise.
Check out this week’s episode to learn the steps necessary to help you stop eating your feelings today.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the Interest List. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
This week, I’m excited to share the interview of Masterfull client, Deon Sumer, on her unique experience in the Unstuffed & Masterfull group coaching programs.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles.
Deon shares her story as a former Miss Louisiana pageant participant who was struggling with severe body image issues, to a woman who rarely "body checks" in front of the mirror.
Topics discussed:
- Deon shares her history of compulsive overeating, feeling out of control around food, struggling with inconsistency and body image issues prior to joining the program
- How being a perfectionist created a barrier on her path to success and what she learned in the program that has helped her loosen the reigns and become more consistent in her eating habits
- The difference in "doing" the habits vs. "becoming" the habits by investing in the emotional and psychological work
- Deon shares how the body image workshops and conversations in the program gave her the game-changing tools that will last her a lifetime
- Deon talks about her resistance to journaling and how it turned out to be the breakthrough she didn't know she needed
- How she now feels confident navigating all foods in all scenarios without overeating -- holidays, restaurants, etc.
Thanks again to Deon for being an incredible guest and sharing her unique experience in the program. If you avoid looking at yourself in the mirror or cringe at photos of yourself, you don't want to miss this episode.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or feel out of control around food and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to exclusive FREE bonuses, you can join the interest list. There's zero obligation to join.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Is there anything more frustrating than knowing EXACTLY HOW TO LOSE WEIGHT, but not be able to do it? You've read the books, you've listened to the podcasts, you've purchased the gym membership, and you've bought the program, but yet you STILL can't do it.
WHY does this happen? It's maddening! For starters, it has nothing to do with information. In today's podcast episode, I discuss the primary reasons why we self-sabotage and provide you with some useful strategies to bring this behavior to an end. In this episode, you'll learn: * The three primary reasons why people self-sabotage and how they can begin to rewrite their inner scripts to overcome these psychological barriers * Why it's important for you to gain clarity on your thoughts and how they influence your behavior * How comparing yourself to others, having a timeline, and feeling as though you "should" be further along fuel self-sabotage * Why rejecting diet culture is the missing piece in solving your weight loss puzzle
...and so much more!
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
On this week’s episode, Coach Steph Miramontes joins me to discuss the 7 habits required to lose weight permantly.
The first step: You have to lose the dieter’s mindset.
Most of the women I’ve had the pleasure of working with do what all the other dieters do — they practice being overweight and seeking a magical solution.
Instead, you should be practicing what natural eaters do, NOT what overweight women do. This means, understanding and then implementing their eating habits.
I know eating like a dieter forever isn't your intention. You want to lose the weight AND the whole problem.
But if you are approaching it like a dieter, then you are creating more of what you don’t want:
- The thoughts of overweight women
- The feelings of overweight women
- The actions of overweight women
….and you are stuck in the struggle.
Of course you’re not doing this on purpose. I know it’s the opposite of what you want.
If you want to eat and think like a natural eater then you need to stop doing what dieters do, and start doing what natural eaters do.
Join us for the conversation. I’d love to hear your thoughts on how you think a ‘natural eater’ interacts with the world compared to a dieter and how you can adopt some of these habits into your life, too.
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
DIETING SUCKS!
So why do we keep doing it if we know it doesn’t work long-term?
What’s the solution? How do we lost weight without the crazy food rules, obsessive calorie counting, and mind-numbing cardio?
In this week's episode, Coach Steph Miramonntes and I discuss the answers to those questions.
You’ll discover:
😖 You don’t have to hate looking at yourself in the mirror or avoid being in pictures.
🍏 You don’t have to restrict and deprive yourself of your favorite foods to get into the best shape of your life.
🚫 You don’t have to continue on this crazy merry-go-round without seeing results. You CAN know what it feels like to confidently walk into a room and turn heads.
And with summer around the corner, right now is the perfect time to get started.
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Welcome to the Outsmart Overeating Podcast!
I'm Leslie Hooper. A former certified Personal Trainer and Nutritionist turned Emotional & Binge Coach who has helped over 2500 busy women stop compulsive eating and lose weight once and for all.
It wasn’t that long ago that I also felt powerless around food, constantly fighting cravings, bouncing up and down the scale, always with a false promise that I’d get back on track tomorrow.
Fast forward through YEARS of failed diets and lessons learned, and you’ll see the transformation that has allowed me to turn my own permanent weight loss success story into a process that changes lives from the inside out.
I created the Outsmart Overeating Podcast to give you simple, actionable, step-by-step strategies to help you do the same.
If you're sick of dead-end diets and ready to master your inner psychology so you can master your eating… without feeling restricted or deprived, you’re in the right place.
Let's get into the first episode.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Slow and steady wins the race, but dieters crave fast, fierce, and furious for their weight loss programs.
Instant gratification dominates the mindsets of most dieters. They want quick solutions and quicker results.
Consider what causes you to pursue a long-term project - like writing a book, building a relationship, learning an instrument, etc.
With long-term projects, sooner or later, we need evidence that we’re making progress. Without it, it would seem silly to continue pursuing it forever without the reward of accomplishment.
People don’t spend 20 years eating healthy and working their tail off at the gym without pleasure and reward mixed in. And if the goal is to maintain a lean physique for forever, we can’t rely solely on the external validators, like a scale or mirror. Why?
-
Because those results aren’t immediate.
-
Because those results don’t continue changing after maintenance.
Unfortunately, this is where most dieters get stuck. Instead of chasing instant gratification in emotional and compulsive eating, what if you learned how to develop a new reward system? How would it feel to be able to delay instant gratification for permanent weight loss?
Dive into this week's episode as we discuss exactly how to do just that.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
In recent years, walking 10,000-steps-a-day has become the marker for a 'successful' day of movement.
You can barely walk down the street without someone stomping past you wearing a FitBit. It feels like its become a global obsession, despite the fact that 10,000 steps is a completely arbitrary number, that originated from a Japanese marketing campaign in the 60s ahead of the 1964 Tokyo Olympics.
Join us in this episode as we discuss how step counting can breed an unhealthy obsession and what signs to look for so it doesn't have the ability to harm your physical health, too.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Binge eaters think that they have an 'eating too much food' problem, and this is why they can't lose weight.
And while there is certainly truth to that, it's not the whole story. We spend only a few hours per week eating, but we spend 168 hours without our thoughts, and it's these same thoughts that cause us to struggle.
Food isn't the problem; it's how we THINK, FEEL, and INTERACT with food that's our biggest hindrance.
Join Coach Steph and me as we drop the hammer on your scarcity mindset and show you how to stop binge eating, once and for all.
Topics discussed:
- Why telling yourself "no" keeps you in a perpetual state of feeling restricted and deprived (which leads to binge eating).
- The real reason behind your obsessive thoughts about food and how to beat them into submission.
- How the 'good food' vs 'bad food' dichotomy is one of the primary reasons why you overeat and why it's critical to your success that you learn how to detach from food emotionally.
- Why the "Last Supper" mentality keeps you stuck in a perpetual state of guilt, causing you to self-sabotage.
- Actionable steps to help you abandon a scarcity mindset and switch to one of abundance, and lose the food obsession forever.
Check out this week's episode and let us know what you think. If there's a future topic you'd like us to cover, shoot us an email or DM.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Sometimes people think fitness professionals are good motivators, but what most don't realize is that motivation is an inside job.
In this episode, Steph Miramontes, and I discuss:
- How to get and stay motivated
- Why watching other successful people can be inspiring, but it's actually your THOUGHTS that create a motivating feeling in you
- What is it about January 1st that makes people feel more motivated than any other time of year, when motivation can truly be created on any boring Tuesday afternoon in August
- What causes you to lose motivation and how to prevent yourself from going to down the death spiral of self-sabotage
- Action steps you can take TODAY to create lasting motivation to help you crush your weight loss goals
- Why it's important to continue "refreshing" your motivation through weekly review
Definitely give this one a listen. As the new year is taking off, this is a great episode to help you better understand why you lose motivation and how to maintain it to ensure your success.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Break the cycle of holiday overeating by listening to the FREE video training with the accountability workbook we created just for you to Eat, Drink & Be Merry Without Holiday Weight Gain.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Break the cycle of holiday overeating by listening to the FREE video training with the accountability workbook we created just for you to Eat, Drink & Be Merry Without the Holiday Weight Gain
Macro tracking is often touted as the Holy Grail of fat loss, and while it is effective, it often comes with a heavy mental and physical price tag attached to it.
From constantly being on-guard about how many calories every piece of food you eat contains to avoiding social events because you fear not being able handle the food that's there, for some this can be a one-way ticket to Crazyville, population: you.
Join Coach Steph Miramontes and I as we discuss alternative methods that lead to the same places but with a lot more enjoyment (and lasting results).
Topics discussed:
- The importance of self trust
- Learning how to fish vs being given a fish
- The power of avoiding the extremes and learning to navigate the gray areas of eating and nutrition
- What you'll learn about yourself as you transition away from calorie counting
- Process over results = lasting results
Are you a macro tracker? Do you fear weight gain as a result of mindful eating? Let me know your thoughts.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Break the cycle of holiday overeating by listening to the FREE video training with the accountability workbook we created just for you to Eat, Drink & Be Merry Without the Holiday Weight Gain
In this episode we debunk the lie that the fitness industry teaches about discipline being the key to a successful transformation and how that philosophy has kept dieters on a hamster wheel for years.
Every frustrated dieter wonders why they can’t just be more disciplined. They wonder why they can start off strong and the wheels inevitably fall off.
Generic dieting advice and the “just try harder” narrative is flawed. In reality, most people have tried harder to lose weight than anything else they’ve ever had to work at.
So if trying harder isn’t the answer, what is?
Imagine waking up each day trusting that you aren’t going to overeat, that you won’t run out of willpower, and you’ll go to bed that night feeling proud that you broke the habit of overeating. How would it feel to be in control of food, instead of food controlling you?
Our habits shape our lives and finding the right system makes all the difference in the world.
Whether you’ve been a Restrictor or a Permitter in your dieting past, your current habits either work for you or against you.
When you understand the power of a habit, for better or worse, it’s easy to see how having the right habits, systems, and support in place is a game changer when it comes to fat loss.
In this episode, you’ll discover how to become consistent so you can not only achieve your goals, but you can maintain them with ease.
You’ll learn:
- How habits have all of the control and developing the right ones will save you years of frustration.
- How the pressures of life keep you circling the diet drain and how to practice being persistent no matter what obstacles you face.
- The real answer to sustainable fat loss that leave you feeling in control of food and never go on a diet again.
If forcing your body into a smaller version of itself through dieting worked, it would have worked by now. It’s time to try something different. Something that actually works.
Give this week’s episode a listen to learn how.
Connect with Leslie:
• Website• Instagram• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Break the cycle of holiday overeating by listening to the FREE video training with the accountability workbook we created just for you to Eat, Drink & Be Merry Without the Holiday Weight Gain
Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived “diet failure.”
Why would eating a spoonful of ice cream drive you to eat the whole pint followed by the false promise to do better on Monday? It's a defense mechanism.
By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals.
But what if instead of beating yourself up, you met yourself with kindness and compassion? What if you gave yourself permission to eat it? Would that spoonful still turn into a pint?
In this week's episode, we discuss how to navigate instances of overeating BEFORE they happen. That's right, we're talking about developing the psychological tools to help you prevent instances of overeating, but when it does happen – it's no longer an opportunity to bully and berate yourself.
You'll also learn:
- What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food
- Why being curious and compassionate with yourself helps reduce instances of overeating
- Thought scripts you can begin practicing NOW so you're prepared for that holiday eating event later
What about you?
How would your life be different if you didn't have any food rules at all? How would it feel if you were able to be completely in-control and stop eating whenever you wanted? No drama. No white-knuckling. No need to start over tomorrow.
If forcing your body into a smaller version of itself through dieting worked, it would have worked by now? It's time to try something different. Something that actually works.
Give this week's episode a listen to learn how.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
ANNOUNCEMENT: As discussed in today's episode, you can break the cycle of holiday overeating by listening to the FREE training with the accountability workbook we created just for YOU: Eat, Drink & Be Merry Without the Holiday Weight Gain
This week marks the beginning of several weeks of holidays.
That means parties, family gatherings, and lots of food. Thanksgiving is all about being grateful for what we have, who we are connected to in our lives. But too often, for most, it’s all about the food. The turkey. The stuffing. The pies. The side dishes. Need I go on? You don’t have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese. That’s old school, right? You are here to live your life and that includes enjoying good food. But that doesn’t have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it. So today, on the Fat Murder Podcast, co-coach, Steph and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel. I’m going to show you how to think going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud. Proud of yourself for keeping your word to yourself, AND still enjoying all of the food. What do you love most about the holiday season?
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
ANNOUNCEMENT: The doors to my 6-week holiday eating program, Sleigh Holiday Overeating, open TODAY! You can snag all the details HERE.
This week, I'm excited to share the interview of Unstuffed client Liz, on her experience in my signature psychology-based weight loss program.
As you know, no two dieters are the same. Each client has a different dieting background, circumstances, existing habits, and emotional eating struggles. Liz was kind enough to open up and share hers with our listeners so they can see what's possible when they drop the dieting and focus on what truly works --> changing the way you THINK.
Topics discussed:
- After working with a Coach trackig her macros, Liz decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale….and commit to unraveling her emotional ties to food.
- Liz shares how she never identified as an 'emotional eater' so she never had the right tools to achieve permanent weight loss until joining the program
- How Liz's ritual of eating large portions of pasta on the couch after a long workweek has changed to a more intentional ritual of self-care without overeating
- Liz shares how she expects holiday eating to improve in the best of ways this season -- controlled without restrictive
Thanks again to Liz for being a guest and sharing her unique insights into the Outsmart Overeating and Unstuffed programs. Be sure to give this episode a listen so you can eat, drink and be merry without the holiday weight gain this year.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
SPECIAL ANNOUNCEMENT: Coach Steph and I are thrilled to announce we'll be offering our 6-week psychology-based holiday program, Sleigh Holiday Overeating, again this years. You can get all the details HERE. In today's episode of the Fat Murder Podcast, co-coach, Steph Miramontes, and I discuss why right now is the perfect time to master holiday eating. Typically, this is the time of year when dieters begin skipping their workouts and breaking more of their food rules. After all, it's the holidays and no one wants to feel restrained to bland foods during a festive time of year, do they? But what if you could have both? What if you didn't need to make a decision at all? What if you were able to eat exactly what you wanted in the amounts that your body wanted it without any struggle at all? This is completely possible. Not-only have I lived this transformation myself, but I witness it in hundreds of clients every day and you can become this person, too. In today's episode, you'll learn that with the holidays among us, there is no better time to practice these new skills than right now. More social gatherings, more eating obstacles, more alcohol, etc. all mean more opportunities to understand your behavior and what triggers you to eat more (or less) than you're comfortable with. If you're sick of waking up every January 1st with same sad resolution to "do better" this year, you don't want to miss this episode. Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
SPECIAL ANNOUNCEMENT: Coach Steph and I are thrilled to announce we'll be offering our 6-week psychology-based holiday program, Sleigh Holiday Overeating, again this years. Stay tuned for more details. With Halloween upon us, the Sugar Express is rolling full steam ahead!
This is the time of year when cravings reach critical mass, new diabolical scientific concoctions hit the streets, and candy bowls across the land always seem to be filled to the brim. Unfortunately, this holiday also brings about unnecessary stress, self-judgement and uncontrolled eating - truly scary stuff! Join co-coach Steph Miramontes, and me as we pull back the curtain on the same old tired trick that spooks us every year so that you can learn to enjoy the holiday without the guilt and shame. Topics discussed: * Why you feel guilty for eating processed foods -- who taught you how to feel this way and why is it important? * How eating them with intention will help you remove these hyperpalatable foods from their pedestal and take control of your food obsession * Why it's imperative to your weight loss success to remove the "good" and "bad" food labels and embrace these foods without judgment * The magic of awareness and practice when it comes to tackling the foods you fear
This year, try approaching the holiday season with a different mindset. Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
Studies show that 88% of women compare themselves to images they observe on social media, with over half of them suggesting it makes them feel worse about themselves. Unfortuntely, this also contributes to the objectification of bodies, and as a result, bodies on social media are often looked at like objects instead of human bodies given to us as a vessel to explore the planet.
Because humans have a natural need to seek approval and avoid disapproval, we find ourselves caught in the current; conforming to socialized beauty norms in the quest for validation.
By now, you've likely heard that social media users share the best parts of their life while we deal with the not-so glamorous ups and downs of daily life...which can lead to feelings of inadequacy and 'not good enough', compared to the people we see on Instagram.
This experience, coupled with photoshopped images promoting thin ideals, can lead us to feel that by having the ‘ideal’ body image, we may feel more worthy and happier in ourselves.
Join Coach Steph Miramontes and I as we reveal the truth behind this complex topic and set the record straight.
Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
When it smiles in our favor, we're walking on cloud 9 and nothing can bring us down.
When it shows us a number other than the one we want, it can send us into a mental and physical tailspin.
The scale is a neutral device made of plastic and metal...until we attach meaning and our worth to it. When we take a closer look at the amount of power we give it in our lives, neutral is the furthest thing from the truth.
In this episode, Coach Steph Miramontes and I talk about how to improve your relationship with the scale.
Topics discussed: * Why people put so much value & emphasis on the scale * Scale avoiders vs Scale addicts * Different non-scale victories to celebrate and mark your progress * How often we recommend weighing yourself
What about you? What role does the scale play in your life? When you see a number that you define as "success" do you reward yourself by eating more? What about when the number doesn't represent your hard work? How do you respond? I'd love to hear all about it. Shoot me a DM on Instagram! Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the psychology-based group coaching program, Unstuffed, you can join the Interest List HERE.
REMINDER: Don't forget to join the zero obligation Unstuffed Interest List to reserve your spot and get access to exclusive early action bonuses. We're opening the doors to new clients this Tuesday, October 10th. Sign up for early bird notifications now.
This week, I’m excited to share the interview of former client, Angela MacBride on her unique experience in FWB (now rebranded as Unstuffed) and in Coach Steph's body image coaching program, Unfiltered.
As you know, no two dieters are the same and everyone has different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Angela shares her story as a former Weight Watcher who was yo-yoing up and down the scale to a person who has steadily dropped 35 pounds in a way that feels sustainable long-term, because no foods are off limits.
Topics discussed:
- Why Angela joined the Unstuffed program in January 2021 and why she returned for more 1:1 support a year later
- Angela shares her biggest challenges before and during the program and how the customized guidance and support was exactly what she needed (when historically she would have quit when things felt hard).
- How embracing mentorship has changed her life in all of the best ways.
- The powerful difference in changing eating habits by yourself vs getting the entire family involved. Total game-changer.
- Angela's #1 piece of advice for anyone who is interested in pursuing weight loss through the Unstuffed program (and what she wish she would have known when she got started).
Thanks to Angela for bringing her unique and interesting perspective to our listeners. As somoene who has been out of the program for quite some time, it's always great to invite former clients back to the podcast to get an update on their continued.
Angela was an inspiring guest and we appreciate her being open to sharing her experience in the program(s). Be sure to give this episode a listen and let us know what topics you’d like us to cover in the future.
Connect with Leslie:
Website Instagram Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
REMINDER: Don't forget to join the zero obligation Unstuffed Interest List to reserve your spot and get access to exclusive early action bonuses. We're opening the doors to new clients on Tuesday, October 10th. Sign up for early bird notifications now.
This week, I’m excited to share the interview of Masterfull client, Mary Grochowski, on her unique experience in three of our coaching programs.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Mary shares her story as a former clean eater who was gaining weight to a person who has steadily been dropping pounds eating her favorites -- bread and cheese.
Topics discussed:
- Why Mary joined group coaching in the first place and why she's continued to receive guidance and support for nearly one year.
- Mary shares her biggest challenges before the program and how the program helped her kick the habit of smoking in under two weeks.
- How having a relaxed approach and embracing her role as the student has propelled her into success.
- The difference in avoiding the journaling exercises vs going all the way in on the emotional and psychological work.
- The two biggest breakthrough moments Mary experienced in the Unstuffed and Masterfull program that completely changed the game.
Thanks to Mary for bringing fun, humor and light-heartedness to the podcast without deflecting or minimizing the seriousness of the subjects we discussed. She was an incredible guest and we appreciate her sharing her unique experience in the program(s). Be sure to give this episode a listen and let us know what topics you’d like us to cover in the future.
Connect with Leslie:
Website Instagram Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
There are 100 days left in the year. Many of us made personal goals on January 1st. How are those coming along?
If you haven’t made much progress — or even started — it’s not too late. You can completely change your life in 100 days if you decide to.
Implementing small behavioral shifts can become a habit with a lifelong ripple effect.
In 100 days, you can:
100 days of walking one mile
100 days of saving $5
100 days of practicing Spanish
100 days learning how to cook
100 days learning how to play the piano
What’s something you wanted to achieve at the beginning of the year and haven’t yet completed? Will you accept our challenge?
Join Coach Steph Miramontes and I as we discuss the 3 steps on how to set and actually achieve your goal on this week’s episode.
If you love this, you'll love what I cover on social media:
Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to my psychology-based weight loss program, Unstuffed and get access to early action bonuses, you can join the interest list.
Ready to not-only lose weight, but lose the struggle alongside it? You can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Similar to perfection and dieting rules, cheat days also have the ability to sabotage your physique goals.
Like a kid on Christmas morning, you’ve been anxiously anticipating this moment for the entire week. It is, without a doubt, the stuff wet dreams are made of.
There will be Netflix binge-watching, and there will also be BBQ ribs, fries, potato salad, and homemade chocolate chip cookies. And of course, who could forget — your favorite seasonal beer.
And then as the day continues to press on, you realize you’ve only got a few more hours left, so you had better fill up another plate, because tomorrow is Monday and you’ll be back on that chicken and broccoli grind for the next six days.
Sure, some folks can get away with the weekly cheat day and keep their caloric intake within a healthy range, but it can be a slippery slope for most.
Join Coach Steph Miramontes and I as we break down how cheat meals generally lead to disordered eating, weight gain, and all-or-nothing thinking…which just perpetuates the cycle of having to “get back on track.”
If you love this, you'll love what I cover on social media:
Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
Or, if you want to be the first to know when we'll be opening the doors to my psychology-based weight loss program, Unstuffed, and get access to early action bonuses, you can join the interest list.
Ready to not-only lose weight, but lose the struggle alongside it? You can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
YOU DIDN'T MISS IT, DID YOU!?
Last week, Coach Steph Miramontes and I hosted our annual live training event: Lose Weight Permanently Using Psychology, Not Willpower and this is the audio recording of that exclusive workshop.
In it, you'll learn:
- The inner psychology of the Successful 5 Percenters (those who lose weight and keep it off forever)
- The exact system we've used to help over 2500 clients change their lives using habit stacking
- The scientific argument for mastering one thing at a time
...and so much more! If you love this, you'll love what I cover on social media:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to my psychology-based weight loss program, Unstuffed, and get access to early action bonuses, you can join the interest list.
Ready to not-only lose weight, but lose the struggle along side it? You can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
YOU DIDN'T MISS IT, DID YOU!?
This week, Coach Steph Miramontes and I hosted our annual live training event and today we're following up with our third and final bonus episode for our 3-Part series where we answer your comments and reply to your emails.
If you missed the Lose Weight Permanently Using Psychology, Not Willpower Live Training you can catch the replay HERE, but you better act fast because the replay expires on Sunday, September 10th.
Also, if you're interested in learning about the 30-Day Outsmart Overeating program so you can lose weight eating the foods you love without fearing weight gain or feeling out of control. You can check it out HERE...but the doors close tonight and we don't know when we'll be opening them again!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
YOU DIDN'T MISS IT, DID YOU!?
This week, Coach Steph Miramontes and I hosted our annual live training event and today we're following up with our second bonus episode for our 3-Part series where we answer your comments and reply to your emails.
If you missed the Lose Weight Permanently Using Psychology, Not Willpower Live Training you can catch the replay HERE, but you better act fast because the replay expires on Sunday, September 10th.
Also, if you're interested in learning about the 30-Day Outsmart Overeating program so you can lose weight eating the foods you love without fearing weight gain or feeling out of control. You can check it out HERE.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
YOU DIDN'T MISS IT, DID YOU!?
This week, Coach Steph Miramontes and I hosted our annual live training event and today we're starting our 3-Part series where we answer your comments and reply to your emails.
If you missed the Lose Weight Permanently Using Psychology, Not Willpower Live Training you can catch the replay HERE.
Also, if you're interested in learning about the 30-Day Outsmart Overeating program so you can lose weight eating the foods you love without fearing weight gain or feeling out of control. You can check it out HERE.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
REMINDER: Don't miss the FREE LIVE TRAINING designed to teach you how to Lose Weight Permanently Using Psychology, NOT Willpower. Register HERE.
This week, I’m excited to share the interview of Masterfull graduate, Emily Howe, on her unique experience in the group coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Emily shares her story as a former clean eater who was gaining weight, to a person who dropped 30 pounds eating all the foods she loves.
Topics discussed:
- Why Emily joined group coaching in the first place and why she returned for more support months after the program ended.
- Emily shares her biggest challenges before the program and the obstacles she overcame once she joined Masterfull.
- How being a perfectionist will stand in the way of success and what she did instead.
- The difference in doing the habits vs. going all the way in on the emotional and psychological work.
- And possibly our favorite client story yet on how Emily signed up for the program, but for her Dad. It definitely brought a smile to our faces!
Thanks again to Emily for being an incredible guest and sharing her valuable experience. Be sure to give this episode a listen and let us know what topics you’d like us to cover in the future.
Connect with Leslie:
• Website • Instagram • Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not only lose weight, but lose the struggle alongside it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
Tired of waking up every Monday with the intention to “get back on track?” Don’t miss our upcoming Live Training on how to break-free from the cycle of overeating and finally lose weight for good.
Register now for the Lose 5 Pounds in 30 Days by Using Psychology, Not Willpower Live Training on Wednesday, September 6th at 1pm CDT. Can’t attend live? No problem, we’ll be providing a 72-hour recording afterward, but you do have to register to get access to the replay.
Learning how to say no is one of the most useful skills you can develop, especially when it comes to achieving your dreams and goals.
- say no to unnecessary commitments, and you have the time you need to rest.
- say no to doom scrolling on your phone at night, and you have the energy to wake up and workout before work
- And saying no to those last 3 bites at the end of your meal can help you achieve your weight loss goals
Obviously, this begs the question: how do we avoid distraction and stop chasing instant gratification, so that we can actually do the things that are really important to us?
Individually, our responses to these little choices seem insignificant, which is why we don’t make a big deal about telling ourselves that we “can’t” do something. But imagine the cumulative effect of choosing more empowering words on a consistent basis.
“I can’t” and “I don’t” are words that seem similar and we often interchange them for one another, but psychologically they can provide very different feedback and, ultimately, result in very different actions. They aren’t just words and phrases. They are affirmations of what you believe, reasons for why you do what you do, and reminders of where you want to go.
To put it simply: you can either be the victim of your words or the architect of them. Which one would you prefer?
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Prior to starting my online coaching business in 2015, I was a single mom who spent 10 years working a corporate job by day while moonlighting as a personal trainer at night and on the weekends.
In February of 2017, I launched my very first group coaching program, Friends With Benefits (terrible name, I know), and my life was forever changed.
Fast forward a couple of years and I invited fellow Fit Pro, Steph Miramontes, to join my team and we quickly became known by most in the industry as THE Go-To Experts for inside out body transformations that last.
In 2019, I launched my podcast and then released my signature psychology-based weight program, Unstuffed.
All of which was created to do one simple thing: Teach people to do exactly what I was able to do myself – lose weight and keep it off without restrictive food rules, counting calories and mind-numbing cardio.
And that’s exactly what we’ll be talking about today.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Why do some people struggle vs those who don’t?
Struggling is the common experience. It’s where most people are, but why is that?
I’ve boiled it down to two reasons:
-
You don’t have the first clue how permanent weight loss happens (Here’s how you can tell this is true – if you feel like your diet is controlling you more than you’re controlling it)
-
And sadly, most of the content you’re consuming today isn’t actually teaching you WHY you gained the weight in the first place, but rather HOW to lose it – focusing on the HOW instead of the WHY, keeps us trying to solve the WRONG problem
The truth is, we’ve all been sold on the romanticized version of weight loss – fast results, being thin comes with access to status, happiness, etc.
Join Coach Steph and I as we discuss this and so much more!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
This week, I'm excited to share the interview of Unstuffed and Masterfull client, Nicolette Tomaszewski, on her unique experience in my group coaching programs.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and dieting struggles. And more specifically in Nicolette's case, a history with an eating disorder.
Fortunately, she was kind enough to open up and share her story in the hopes of helping you.
Topics discussed:
- Why Nicolette decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale….and stop the cycle of disordered eating for good.
- Nicolette shares some of her biggest challenges in the program and how letting go of the good and bad food labeling was the breakthrough she didn't know she needed.
- At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
- Nicolette also discusses why this process was more effective than her history in therapy.
- Her best piece of advice for those who fear gaining weight if they stop dieting, and why confronting this fear is essential for long-term success.
Thanks again to Nicolette for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Do you know why your diet isn't working?
Join co-coach, Steph Miramontes, and me in this week’s episode of the Fat Murder Podcast as we dive into the 4 reasons why you still haven't lost the weight.
Most people choose to follow meal plans and cookie cutter diets over a more mindful approach because the “rules” and boundaries have already been created for you. This helps you feel safe and confident in your decisions, but the truth is — diets never go as planned.
If you don’t take the time to understand the purpose behind what you’re doing, you will be easily discouraged when times get tough.
Diets won’t teach you how to navigate off the beaten path, and that’s where success is ultimately determined.
sick days
having a baby
going through a divorce
the loss of a loved one
accepting a job offer in a different state
If you want long-term sustainable weight loss, you must start educating yourself on how this process can be woven into the fabric of your every day life, not just for the next 12 weeks.
Give this episode a listen for multiple ideas on how to put this into practice.
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Here’s what happens when you ‘should’ on yourself:
- you are putting unrealistic expectations on yourself and you’re slowly becoming a ticking time bomb.
- when this keeps happening over and over? Your normal feeling becomes ‘I’m not good enough’ with EVERYTHING you do.
- thennnnn we turn to food to cope.
INSTEAD - USE THE WORD ‘COULD’
It takes out the expectation and the judgment that shouldn’t even be there to begin with.
We see this all of the time with our clients. Instead of focusing on how far they’ve come, they want to fixate on how far they have left to go.
This way of thinking becomes a negative habit-loop that keeps you stuck in a cycle of feeling not good enough and doubting your ability to EVER reach your goal.
IT’S TOXIC TO YOUR SUCCESS.
Until you take on a mentality of ‘I could’ or ‘I will’ or ‘yet’…the word ‘should’ will keep you bouncing up and down the scale for YEARS.
Don’t you owe it to yourself to celebrate how far you’ve come?
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
After struggling with late-night cravings, dieters end up in the kitchen (despite not wanting to be in the kitchen) shoveling chips in their mouth (without wanting to shovel chips in their mouths). Their behavior is compulsive, and as much they want to stop, they just keep going.
Sound familiar?
This is the vicious cycle of night eating, and you won’t be able to stop until you address the psychological reasons why you overeat. Specifically, you have to learn how daytime restriction triggers night eating, and how to correctly channel your willpower to bring this maddening cycle to an end.
Join Coach Steph Miramontes and me on today’s podcast episode to learn the two-step formula that will set you free from this habit forever.
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Coach Laura is back this week discussing what I often call "the mosquitoes of dieting" - cravings! One little craving is enough to irritate you, but being attacked by a whole swarm at once makes you feel completely under attack and out of control.
In this episode, Coach Laura and I discuss:
- What causes cravings - the psychology behind your uncontrollable urges to eat.
- How your eating in secret diminishes when you learn to manage your cravings.
- Regaining control without discipline or strict rules when you feel powerless to food.
- Steps you can take today to start curbing your cravings.
Coach Laura sees so many women make the mistake of getting even stricter with their diets when they feel like they've failed, and that's just backward when you're trying to lose weight sustainably.
She is opening up a handful of spots to work with her 1:1 to those who've been dieting for 3 years or more to get rid of cravings for good. Would that be of interest to you? DM @laura.kalirai to see if you're a good fit!
Connect with Leslie:
• Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
“In a world where information is abundant and easy to access, the real advantage is knowing where to focus.”
Patience implies waiting for things to improve on their own.
Persistence implies keeping your head down and continuing to work when things take longer than you expect.
“Win the moment in front of you right now.”
In today’s episode, Coach Steph Miramontes and I discuss:
- What is persistence? One decision at a time, shorten the gap between failure and your next best decision.
- Why persistence is better than patience alone.
- Why waiting for results won't do shit, but working for them, failing, and sticking with it will.
- How to build the skill of being persistent.
- How persistence is your #1 skill in developing habits and seeing the pay off.
…and so much more! The truth is, appreciating how far you've come and how your changes will pay off for you in the future (compound interest). Simply put, it’s easier to persist when you're surrounded by like-minded people and communities.
You benefit from being around others so that you can borrow their ideas and their brain to succeed.
The long road is actually the shortcut.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. Or, if you want to be the first to know when we'll be opening the doors to Unstuffed and get access to our early action bonuses, you can join the interest list. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
In this episode, Coach Steph and I talked about the competitive sport known to the world as "weekend overeating", and how it is the bane of many well-intentioned Fat Murderer's existence.
Topics discussed:
- Reasons that people treat the weekend differently than any other day.
- The "treat yo self" and "cheat meal" mindset and how it can severely harm your relationship with food.
- The role environment & your social circles play on keeping you stuck in the weekend eating loop from Hell.
- 3 actionable steps to STOP living for the weekend and get back in the driver's seat of your life.
Thoughts or feedback on this episode? Future topics you’d like us to discuss? Please let us know.
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages or you can join the interest list for my signature psychology-based weight loss group coaching program, Unstuffed.
This episode is dedicated to the Unstuffed fence sitters (join the interest list here). We’re opening the doors to new clients tomorrow! Coaches Steph Miramontes and Laura Kalirai join me on this week’s episode of the Fat Murder Podcast to talk about the program and everything we’ve learned over the years. Both from a client’s perspective (Laura) and from the angle of a coach and program developer. In this episode, I put it all on the table. Why some people have a mindset for success and why some will never achieve their dreams. What the most common barriers are and how we’re our own worst enemies. Why we self-sabotage and what you can do, today, to get unstuck. The reality is, if you want to cultivate change in your life, you’re going to have to have the courage to invest in yourself — not just financially, but through time and effort. The fastest way to accelerate results is to have a plan and someone to hold you accountable to the plan. The magic of Unstuffed is that we’ve created something where people get results. Give this episode a listen. Who knows, you might learn something that changes your life.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
REMINDER: Unstuffed will be temporarily accepting new clients from June 6th through the 9th. Get on the interest list HERE.
This week, I'm excited to share the interview of Unstuffed client, Anna, on her unique experience in the Unstuffed program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Anna, a former calorie-counting dieter with a huge dose of skepticism, was kind enough to share some of her insights in the program.
Topics discussed:
- Why Anna, after watching her sister's success in the program, hesistated to join Unstuffed and how it turned out to be exactly what she needed to adopt the mindset and eating habits of a "naturally thin" person.
- Anna shares that her biggest challenge in the program incorporating trigger foods and why it's helped her remain successful today.
- At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to embrace the timeline and enjoy the process.
- After 10 years of dieting,Anna talks about why this process "worked" when others never did.
- Her best piece of advice for those who are just getting started on their own journey.
Thanks again to Anna for being a lovely guest and sharing her valuable experience. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future. Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.
REMINDER: Unstuffed will be temporarily accepting new clients from June 6th through the 9th. Get on the interest list HERE.
This week, I'm excited to share the interview of Unstuffed client, Miranda, on her unique experience in the group coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Miranda, a former macro-counting dieter with an analytical mind, was kind enough to open up and share some of hers.
Topics discussed:
- Why Miranda, after sitting on the fence, finally decided to join Unstuffed and how it turned out to be exactly what she needed to adopt the mindset and eating habits of a "naturally thin" person.
- Miranda shares that her biggest challenge in the program is perfectionism and what she did to overcome it.
- At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to embrace the timeline and enjoy the process.
- After 10 years of dieting, Miranda talks about why this process "worked" when others never did.
- Her best piece of advice for those who are just getting started on their own journey.
Thanks again to Miranda for being a lovely guest and sharing her valuable experience. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future. Connect with Leslie: • Website • Instagram • Facebook If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.
Join Coach Steph Miramontes and me on today's episode of the Fat Murder Podcast as we celebrate our 200th episode! This is a two-part series breaking down our Top 10 Episodes of All-Time.
This week, we’ll be discussing:
-
Weekend Eating: Results Slayer
-
6 Things Lean People Do Differently
-
How to Stop Eating When the Mind Wants More
-
The Art of Hunger and Fullness
-
Introduction to Emotional and Binge Eating
We’re sharing what we’ve learned since the initial recording – filling in the gaps with our best insights, tips, and any missing nuggets to ensure you have the best chance of success.
I also provide a FREE workbook to help you get started! You can snag that here.
Also, don’t forget! My signature program, Unstuffed, will be accepting new clients beginning June 6th. Join the interest list now!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Join Coach Steph Miramontes and me on today's episode of the Fat Murder Podcast as we celebrate our 200th episode! This will be a two-part series breaking down our Top 10 Episodes of All-Time.
This week, we’ll be discussing:
-
EPISODE 32: Proven Ways to Increase Weight Loss Success
-
EPISODE 56: Why You Secretly Eat and How to Stop
-
EPISODE 24: How to Incorporate "Trigger Foods" to Stop Binge Eating
-
EPISODE 46: 5 Reasons Why You Still Haven't Lost Weight
-
EPISODE 34: The Delicate Dance of Managing Your Fullness & Satiation
We’re sharing what we’ve learned since the initial recording – filling in the gaps with our best insights, tips, and any missing nuggets to ensure you have the best chance of success.
Also, don’t forget! My signature program, Unstuffed, will be accepting new clients beginning June 6th. Join the interest list now!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
If you’re someone whose background in dieting consists of calorie counting, food scales, and meal plans, taking on a more mindful approach to eating can be scary as hell. We take comfort in the hard data. Instead of allowing our hunger and fullness cues to guide our eating, we turn our focus outward to feel safe and secure in our calorie deficit. Join Coach Steph Miramontes and me on today's episode of the Fat Murder Podcast as we discuss the four stages of weight loss and how to measure progress without the number crunching. And because progress can be hard to measure without the number crunching, it becomes frustrating to not-always be able to tell if you’re on the right path. This episode will help you see where you are, understand why you’re there, and provide you with some helpful tools to help you keep moving forward. What about you? What stage are you currently on? Where were you three months ago? And where will you be six months from now if you keep practicing? Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the interest list HERE.
REMINDER: We've opened the doors to our new 6-week program, Outsmart Overeating! You can catch all of the details HERE.
Once you’ve come to grips with being an emotional eater, it’s important to have a process to begin working through them in a healthy way that doesn’t involve stuffing them down with food.
In 17 years of coaching, I’ve never had a client tell me they’re comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc.
Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they’re not. It’s the fear of the unknown that makes them uncomfortable.
When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure.
Emotions are our friends. They aren’t always accurate truth tellers, and often don’t match the situation that made us feel the way we feel.
This is why observing them without attaching a story or narrative is a life-changing exercise.
Check out this week’s episode with Coach Steph Miramontes to learn the steps necessary to help you stop eating your feelings today.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
REMINDER: Don’t miss the upcoming workshop with Coach Steph Miramontes, “Train to Your Brain to Eat Like a Naturally Thin Person.” You can check it out HERE.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
REMINDER: Don’t miss the upcoming workshop with Coach Steph Miramontes, “Train to Your Brain to Eat Like a Naturally Thin Person.” You can check it out HERE.
Consider what “triggers” you to eat more than your body needs. It all starts with our thoughts. And our thoughts lead us to a feeling — for better or worse. And these feelings are what drive our actions. Our actions produce our outcomes. When we take action, we get a result. And when that action is overeating, the result is excess body fat. This is basic Cognitive Behavioral Psychology and it’s what today’s episode of the Fat Murder Podcast is all about. Join us as we discuss how to bring the cycle of overeating to an end.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
To learn more about our upcoming workshop, "Train to Your Brain to Eat Like a Naturally Thin Person," click here. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
how effective is dieting, if you still have to do it year after year? You know that dieting is a frustrating endeavor but you don't know what to do instead. It's time to ditch the quick fix makeovers, and start judging successful transformation in a new way. In this episode you'll learn: * The one unsexy, boring thing that will never let you down. * How to make changes that stick. * How to choose what to work on first, when you feel like so many things need change. * What makes for a solid habit, versus a weak one. * Why shortcuts keep costing you long-term results * Why learning another diet trick isn't what you need now, or ever. * How habits shape your success.
...and a whole lot more! Join us. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
On this week’s episode of the Fat Murder Podcast, Coach Steph Miramontes joins me to discuss how in order to permanently lose the weight, you have to lose the dieter’s mindset.
Most of the women I’ve had the pleasure of working with do what all the other dieters do — they practice being overweight and seeking a magical solution.
Instead, you should be practicing what natural eaters do, NOT what overweight women do. I know this is surely not your intention.
You want to lose the weight AND the whole problem.
But if you are approaching it like a dieter, then you are creating more of what you don’t want:
- The thoughts of overweight women
- The feelings of overweight women
- The actions of overweight women
….and you are stuck in the struggle.
Of course you’re not doing this on purpose. I know it’s the opposite of what you want.
If you want to eat and think like a natural eater then you need to stop doing what dieters do, and start doing what natural eaters do.
Join us for the conversation. I’d love to hear your thoughts on how you think a ‘natural eater’ interacts with the world compared to a dieter?
Think of a child or “naturally thin’ friend, colleague or family member. How do they eat? What habits have you observed?
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
When it comes to losing weight, there's no way around it: we HAVE to eat food. The problem many dieters run into is that they're torn between two extremes:
Restrictors: These people diet like it's their full-time job Permitters: These are the YOLO! dieters In other words, Restrictors have a hard time saying yes to food while Permitters have a hard time saying no.
Join Coach Steph Miramontes and I today as we explore the world of dieting, the two types of people that inhabit this magical land, and how to turn the tables in your favor. Topics discussed:
- Understanding the differences between Permitters and Restrictors; how these two types interact with food and what they can do to overcome these self-limiting barriers
- How the way we view our body can influence how we view our weight loss journey
- Why awareness and being kind to yourself are the two major players when it comes to any successful weight loss story
- A step-by-step process on how to navigate your way out your dieting type so you can lose the dieter's mindset (and the weight), once and for all
- How your diet brain is a dirty rotten liar that can't be trusted and what you need to be listening to for guidance instead
What about you? Are you a Restrictor or a Permitter? Everyone has aspects of both, but similar to having a dominant right or left hand, knowing which one you are can help you break free from the shackles of dieting.
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
When it comes to losing weight, there's no way around it: we HAVE to eat food. The problem many dieters run into is that they're torn between two extremes:
Restrictors: These people diet like it's their full-time job Permitters: These are the YOLO! dieters In other words, Restrictors have a hard time saying yes to food while Permitters have a hard time saying no.
Join Coach Steph Miramontes and I today as we explore the world of dieting, the two types of people that inhabit this magical land, and how to turn the tables in your favor. Topics discussed:
- Understanding the differences between Permitters and Restrictors; how these two types interact with food and what they can do to overcome these self-limiting barriers
- How the way we view our body can influence how we view our weight loss journey
- Why awareness and being kind to yourself are the two major players when it comes to any successful weight loss story
- A step-by-step process on how to navigate your way out your dieting type so you can lose the dieter's mindset (and the weight), once and for all
- How your diet brain is a dirty rotten liar that can't be trusted and what you need to be listening to for guidance instead
What about you? Are you a Restrictor or a Permitter? Everyone has aspects of both, but similar to having a dominant right or left hand, knowing which one you are can help you break free from the shackles of dieting.
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
On this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes, joins me as we discuss how to lose weight through Hunger Directed Eating. As I tell my clients, these are not rules. Your diet brain is going to turn them into rules since that’s what you’re used to, but this is how you take care of yourself in a loving way. They are “If love could speak to you about food” guidelines. They are designed to teach you how to love yourself with food. As dieters, you have learned how to use food as a way to force, shame, and guilt yourself. In the podcast, we discuss:
- How having a healthy relationship with food isn't about force, shame, or guilt In this process, there is only kindness, compassion, and patience
- How to develop the eating habits of a natural eater who feels relax and in control around food instead of an anxious stress ball reacting out of fear
- Any time you start beating yourself up for the way you’ve eaten, you are not following the program. You are dieting.
Think of it this way: When was the last time you felt empowered and positive when your boss or a parent ridiculed you? When was the last time you felt compelled to do the dishes or the laundry after your partner put you down for never doing them? It doesn't work then and it doesn't work when you do it to yourself, either. The opposite is likely true. When your boss, parent, or partner notices something positive about you or something you did, it probably makes you want to do that thing more. Bullying doesn’t inspire change. Love does. Give this week's episode and tell us what you learned about yourself and how you can put it into action today.
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
Body image can really mess with our heads — in bed.
For women, the way they see their bodies can have a big impact on their feelings of sexual desire and their ability to become aroused.
Today, on the Fat Murder Podcast, join co-coach Steph Miramontes and me as we discuss the feelings of body self-consciousness and how it often interferes with our sexual lives.
In fact, according to research, next to financial differences, negative body image is one of the biggest obstacles of sexual enjoyment in women.
There are two kinds of body image issues that impact a woman sexually:
- what she thinks of herself
- what she believes her partner thinks of her body
Is this stone thing you’ve struggled with? If so, you’re not alone. Don’t miss today’s episode on how body insecurity has affected your sex life and what to do about it.
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
In today’s episode of the Fat Murder Podcast with Coach Steph Miramontes, we discussed the primary reasons WHY you may be able to nail your eating behaviors all day long, but as soon as the day progresses, the wheels fall off and you find yourself eating anything that doesn’t eat you first. Have you noticed yourself snacking more during the evening hours? What foods do you find yourself gravitating towards? Are they the same as what’s in your meal or are you eating foods on your naughty list? Why does this happen and how do we make it stop? Check out today’s episode for the exact strategies we use to help our clients bring this frustrating cycle to an end. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
The “naturally thin” behave in mysterious ways. We all know those people who have that magical superpower where they can just have a bite or two of a cookie, put it down, and never think about it again.
WHAT PLANET DO THESE PEOPLE COME FROM!? The truth is, these people aren’t born special with a special superpower nor do they have more willpower or a faster metabolism than you. The difference is in their inner psychology and you can learn how to become this person, too. Join Coach Steph Miramontes and me for today's episode of the Fat Murder Podcast as we discuss how incorporating processed foods into your meals can prevent instances of overeating. You’ll learn: * Where the discomfort and fear of processed foods come from and why you have to confront this to be successful with long-term weight loss * Step by step guidance on how to eat these foods without losing control * How the fear of eating hyper-palatable foods can actually keep you enslaved to them * Why avoiding these foods and keeping them out of your home on perpetuates the cycle * The psychology of the “naturally thin” eater and how you can develop this mindset, too
What do you think? Are you ready to learn the eating habits and inner psychology of the “naturally thin” so you can master your relationship with food and settle into a life that feels amazing? Check out today’s episode and let us know what you think! Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
When it smiles in our favor, we're walking on cloud 9 and nothing can bring us down.
When it shows us a number other than the one we want, it can send us into a mental and physical tailspin.
The scale is a neutral device made of plastic and metal...until we attach meaning and our worth to it. When we take a closer look at the amount of power we give it in our lives, neutral is the furthest thing from the truth.
In this episode, Coach Steph Miramontes and I talk about how to improve your relationship with the scale.
Topics discussed: * Why people put so much value & emphasis on the scale * Scale avoiders vs Scale addicts * Different non-scale victories to celebrate and mark your progress * How often we recommend weighing yourself
What about you? What role does the scale play in your life? When you see a number that you define as "success" do you reward yourself by eating more? What about when the number doesn't represent your hard work? How do you respond? I'd love to hear all about it. Shoot me a DM on Instagram! Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
On this episode of the Fat Murder Podcast, Coach Steph Miramontes and I talk about one of the most misunderstood and demonized aspects of fat loss: HUNGER!
Topics discussed:
- Why hunger is NOT your enemy, but a long-lost friend you want in your life.
- What the difference between real hunger & fake hunger is, and how not knowing how to tell the two apart could cost you dearly.
- How eating according to a clock is disconnecting you from your body and what to do instead.
- The overlooked benefits of hunger, and how you can use it to ensure that you reach your fat loss goals (without losing your mind in the process).
- One SIMPLE tactic that you can implement TODAY to help improve your relationship with hunger for the better.
Thoughts or feedback on the podcast? Any topics you’d like to be discussed? Shoot me a DM with your suggestions on Instagram!
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
In this episode, we hosted Part 2 of our ‘Ask Us Anything.' This is where listeners were encouraged to write in with their questions so Coach Steph Miramontes could answer them on the air. Topics discussed: * Have we ever used drugs? * How is snacking not restrictive? * What's we've learned about one another that's been surprising? * How do you handle people talking about diets incessantly? * How long did it take for you to neutralize foods and stop feeling anxious around 'bad' foods?
...just to name a few. You don’t want to miss this week’s episode. We had so much fun diving into all of your random questions and enjoyed stepping outside of our norm 'food talk.' BIG THANKS to everyone who’s followed along and supported the podcast. We’re at over 500,000 downloads and couldn’t have done it without your help. Which episode was your favorite? Was there a specific topic that resonated with you? I’d love to hear about it on Instagram. Shoot me a DM! Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
In this episode, we hosted an ‘Ask Me Anything,' where listeners were encouraged to write in with their questions so Coach Steph Miramontes could answer them on the air. Topics discussed: * Have we ever used drugs? * How is snacking not restrictive? * What's we've learned about one another that's been surprising? * How do you handle people talking about diets incessantly? * How long did it take for you to neutralize foods and stop feeling anxious around 'bad' foods?
...just to name a few. You don’t want to miss this week’s episode. We had so much fun diving into all of your random questions and enjoyed stepping outside of our norm 'food talk.' BIG THANKS to everyone who’s followed along and supported the podcast. We’re at over 500,000 downloads and couldn’t have done it without your help. Which episode was your favorite? Was there a specific topic that resonated with you? I’d love to hear about it on Instagram. Shoot me a DM! Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
WELP!
It’s finally here. The moment we’ve all been waiting for…
Okay, maybe it’s not the moment YOU’VE been waiting for, but it’s definitely the moment I’ve been waiting for!
Today, I’m making good on a promise.
I often talk about how I’m not interested in helping clients lose weight for a wedding, a vacation, or a reunion. Nope! I only created my psychology-based weight loss program, Unstuffed, so I could help people lose weight and keep it off…forever!
In other words, my Unstuffed was created after investing thousands of dollars and hours researching and learning about the successful 5%. If 95% of dieters fail, what are the 5% doing to keep their weight off long-term? What do THEY know that the rest of us don’t?!
So today, I’ve got a very special episode for you.
Talk is cheap. I’d rather show you that my program works. And to do so, I’ve invited 3 former clients back to the podcast for an update. Each of these ladies have been out of the program for 2+ years and they’re ready to dish on everything that’s happened post-program.
- Did they regain their weight?
- Are they back to emotional and binge eating?
- What have been some of their biggest obstacles?
- What advice do they wish they would have known when they first started this journey?
No two dieters are the same and they all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles.
If you’re feeling frustrated with your lack of progress and don’t know what else to do, you’ll resonate with these women and their stories. You’ll also learn the psychological shifts and strategies that allowed them to get unstuck, so you can too.
You don’t want to miss this fascinating episode with returning clients Maddie, Abi, and Jessie.
To listen to their previous interviews, you can check them out at the links below:
Maddie C.
Abi Smith
Jessie Fink
Now it’s your turn! This week, Unstuffed, will be accepting new clients between January 3 - 6th. To learn more about the program, click here.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle alongside it, take the Weight Loss Psychology Quiz to discover your diet personality.
The right mentorship for you has a lot to do with the current level of your experience with hunger directed eating as a weight loss method. Beginners, intermediates, and advanced individuals have different education levels, skills and priorities. The mentor you choose to guide you and help you should match that.
The first rule: you want to be working with someone who has done the same thing you want to do. In this episode, Coaches Leslie and Steph explain the best strategies to choose the right mentor as you embark on your new goals for 2023. “Find the person who has the playbook that you need access to and pay them whatever it is to get access to it.” – Jill Coleman Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
The real reason you feel out of control around food (hint: you’re not addicted), and how understanding your inner psychology will change the game. Do you have a resolution for the new year to lose weight? Have you mapped out your plan on how you're going to get from Point A to Point B? I'd love to hear about your pathway to success. How are you going to achieve your goals this year? Shoot me a message on Instagram!
Every year, millions of dieters -- maybe even you -- set their eyes on a weight loss goal for the new year. Generally, the SAME weight loss goal they've had for the previous decade on January 1st.
This year, I'm encouraging you to try something different; something that actually works. Screw what the 95% of unsuccessful dieters are doing, and learn what the successful 5% are doing instead. In this episode with co-coach, Steph Miramontes, you’ll learn: WHY you self-sabotage, and lifelong strategies to end it forever. How perfection is the enemy of progress, and why embracing your imperfections is essential for long-term success. How diets lead you down a path of hopelessness and frustration, and actionable steps you can take TODAY to help you lose weight without one. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
The real reason you feel out of control around food (hint: you’re not addicted), and how understanding your inner psychology will change the game. Do you have a resolution for the new year to lose weight? Have you mapped out your plan on how you're going to get from Point A to Point B? I'd love to hear about your pathway to success. How are you going to achieve your goals this year?
Along the road of getting anywhere that we want to go, those fun and silly things we call "emotions" will jump into the street out of nowhere. One of the most notorious offenders (imagine it standing in front of a lineup holding some prison numbers if that makes your mind giggle) is guilt, and it can cause a wreck before you make any significant progress.
Join Steph Miramontes and I as we talk about guilt, the role it plays in a typical dieter's fat loss journey, and how to manage it successfully.
Topics discussed:
- Why guilt is a useless emotion.
- The ways that guilt manifests itself in terms of your actions.
- The permission you need to move beyond guilt.
- Tools to propel your progress forward WITHOUT the shackles of guilt.
How do you handle guilt? Would these tools work for you? Let us know!
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
If you've ever said: ”I'll start tomorrow” ”I need to eat all of this now because tomorrow it's back to the diet” "I'll get back on track on Monday” This tells me you're someone who struggles with the "all-or-nothing" mindset. Unfortunately, when you have this thought pattern, it makes consistency nearly impossible to achieve. And consistency is essential for success. Logically, you know you shouldn't be doing this, but you do it anyway. WHY does this happen and what to do about it? What do you think? Check out today’s conversation with Coach Steph Miramontes to hear our best action strategies you can begin implementing right now.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
A couple weeks ago, I flew to San Antonio to meet with Coach Steph Miramontes for some projects we're working on. While there, she and her wonderful husband, Nefi, took me out to a fabulous 12-course dinner. And let me tell you, it was an experience to remember!
In the past, this is exactly the type of dining situation that would have paralyzed me. I would have felt anxious about not being able to look up the menu ahead of time, feared losing control on high calorie foods, and terrified of gaining weight. But now? I was sooo excited! After years of failed dieting attempts, there is enjoyment, pleasure, and fun in eating again. And do you know what happened? Over 3 hours later, I walked out of that restaurant so grateful for being in a place where my relationship with food is no longer one based in fear and discomfort. Being able to walk out of a 12-course meal feeling completely in control -- because I was working WITH my body instead of trying to force it -- is exactly what we talked about during today's podcast. We both share the evolution of restaurant dining and the steps we've taken to developing the mindset and eating habits of a "naturally thin" person. If you struggle to manage your food intake while dining in restaurants or at social events, this is the episode for you. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
This week marks the beginning of several weeks of holidays.
That means parties, family gatherings, and lots of food.
Thanksgiving is all about being grateful for what we have, who we are connected to in our lives.
But too often, for most, it’s all about the food.
The turkey.
The stuffing.
The pies.
The side dishes.
Need I go on?
You don’t have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese.
That’s old school, right?
You are here to live your life and that includes enjoying good food.
But that doesn’t have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it.
So today, on the Fat Murder Podcast, co-coach, Steph Miramontes and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel.
I’m going to show you how to think about going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud.
Proud of yourself for keeping your word to yourself, AND still enjoying all of the food.
What do you love most about the holiday season? I'd love to hear about it.
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
Tomorrow, we officially open the doors to the 6-week holiday eating program, Fck Fruitcake*!
If you want to be able to celebrate the holdays eating all of your favorite foods without the gulit (and the weight gain), then this program is for you. But don't get it twisted, the strategies and mindset shifts detailed in this program are not only appicable during the holidays, but for the rest of your life. Click HERE to learn more.
In this week's episode of the Fat Murder Podcast, Coach Steph Miramontes joins me as we unpack the BIGGEST mistake that you're making...and you don't even know it. It's subtle, but it's absolutely catastrophic to your goals. Any idea what it may be?
If our thoughts are responsible for our feelings and our feelings are what drive our actions, then our efforts are best spend on managing our MIND, not our ACTIONS. But this is where the diet and fitness industries want you to spend your time. And it's also why you may be feeling frustrated at your lack of results.
Today, you don't want to miss this conversation as we dive into this topic and help you better understand the psychological tools you need for success. I hope you'll join us!
Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
Don't miss it! November 15th - 18th, I'll temporarily be accepting clients into my very first Holiday Eating program - Fck Fruitcake!*
This program has been a long time coming, but I'm excited to show you how to end yo-yo dieting so you can celebrate the New Year feeling better, not worse. Learn more now ==> HERE
In today's episode of the Fat Murder Podcast, co-coach, Steph Miramontes, and I discuss why right now is the perfect time to master holiday eating. Typically, this is the time of year when dieters begin skipping their workouts and breaking more of their food rules. After all, it's the holidays and no one wants to feel restrained to bland foods during a festive time of year, do they? But what if you could have both? What if you didn't need to make a decision at all? What if you were able to eat exactly what you wanted in the amounts that your body wanted it without any struggle at all? This is completely possible. Not-only have I lived this transformation myself, but I witness it in hundreds of clients every day and you can become this person, too. In today's episode, you'll learn that with the holidays among us, there is no better time to practice these new skills than right now. More social gatherings, more eating obstacles, more alcohol, etc. all mean more opportunities to understand your behavior and what triggers you to eat more (or less) than you're comfortable with. If you're sick of waking up every January 1st with same sad resolution to "do better" this year, you don't want to miss this episode. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
Don't miss it! November 15th - 18th, I'll temporarily be accepting clients into my very first Holiday Eating program - Fck Fruitcake!*
This program has been a long time coming, but I'm excited to show you how to end yo-yo dieting so you can celebrate the New Year in clothes that fit better, not worse. Learn more now ==> HERE
Whether it's eating a whole bag of chips in front of the TV, or the entire tub of ice cream when you're feeling sad, everyone overeats from time to time.
And while occasionally eating more than your body needs is totally normal, it can still feel physically uncomfortable and trigger feelings of guilt and regret. In today's episode of the Fat Murder Podcast, co-coach, Steph Miramontes, and I discuss 6 specific reasons why people overeat and what you can do about it. To understand your behavior so you can break the cycle, you need to figure out your own emotional triggers. Don't miss out on today's episode so you can bring the habit of using food as an emotional crutch to an end. When you can do this, you'll not only lose the diet struggle, but you'll be able to drop the weight, too. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
With Halloween upon us, the Sugar Express is rolling full steam ahead!
This is the time of year when cravings reach critical mass, new diabolical scientific concoctions hit the streets, and candy bowls across the land always seem to be filled to the brim. Unfortunately, this holiday also brings about unnecessary stress, self-judgement and uncontrolled eating - truly scary stuff! Join co-coach Steph Miramontes, and me as we pull back the curtain on the same old tired trick that spooks us every year so that you can learn to enjoy the holiday without the guilt and shame. Topics discussed:
* Why you feel guilty for eating processed foods -- who taught you how to feel this way and why is it important?
* How eating them with intention will help you remove these hyperpalatable foods from their pedestal and take control of your food obsession
* Why it's imperative to your weight loss success to remove the "good" and "bad" food labels and embrace these foods without judgment
* The magic of awareness and practice when it comes to tackling the foods you fear
This year, let's approach the holiday season with a different mindset. To dig more into the psychological aspect of eating, check out episode 165. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
In this episode of the Fat Murder Podcast, co-coach, Laura Kalirai, and I talk about the wild-eyed ‘all-or-nothing’ beast and the many ways that it rears its ugly head in the pursuit of our goals.
Join us as we explain how to turn your fear of failure into a super power that unlocks achievement in areas of your life where you typically self-sabotage.
Topics discussed: * The myth of perfection and why striving to reach it is actually keeping you stuck at best, and at worst making your life a nightmare * Why failure is actually your secret weapon on your path to success * Actionable steps to take with you into battle the next time the urge to be perfect appears
One of the basic rules of the universe is that nothing is perfect.
“Perfection simply doesn't exist…without imperfection, neither you nor I would exist.” ― Stephen Hawking Connect with Leslie: * Website
* Instagram
* Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quizto discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
Most often people get confused about what boundaries are and what they are not.
In this episode, I invited co-coach, Laura Kalirai, to help set the record straight by looking at the differences between this amazing tool for creating intimacy and simply setting expectations for other people.
Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservice.
In this episode you’ll learn:
- What a boundary is and why they matter
- Actionable scripts to help you learn how to establish boundaries with those you love
- How to stand up for yourself in a loving way
- Why it’s important that you take responsibility for your own environment and well-being
- Why boundaries have nothing to do with making others change their behavior, and all about what YOU must do instead.
Tune in to learn how we can prevent others from violating important spaces in our lives and how to do it from the place of love. Connect with Leslie: * Website * Instagram * Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the group coaching program, Unstuffed, you can join the waitlist HERE.
This episode is dedicated to the Unstuffed fence sitters. (Learn more HERE)
We’re opening the doors to new clients tomorrow!
Coaches Steph Miramontes and Laura Kalirai join me on this week’s episode of the Fat Murder Podcast to talk about the program and everything we’ve learned over the years. Both from a client’s perspective (Laura) and from the angle of a coach and program developer.
In this episode, I put it all on the table.
Why some people have a mindset for success and why some will never achieve their dreams.
What the most common barriers are and how we’re our own worst enemies.
Why we self-sabotage and what you can do, today, to get unstuck.
The reality is, if you want to cultivate change in your life, you’re going to have to have the courage to invest in yourself — not just financially, but through time and effort.
The fastest way to accelerate results is to have a plan and someone to hold you accountable to the plan.
The magic of Unstuffed is that we’ve created something where people get results.
Give this episode a listen. Who knows, you might learn something that changes your life.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quizto discover your diet personality.
Also, if you're interested in learning more about the workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.
The Three Pillars of Successful Weight* Loss workshop is happening today! Register *here.
In this episode, co-coach Steph Miramontes joins me in having the pleasure of interviewing client two-time client, Melissa Parinello.
Melissa joined the Friends with Benefits (now Unstuffed) group coaching program in 2020 — focused on losing weight
In 2022 she came back for another round after realizing that the way she was caring for herself wasn’t truly self-care. She gets vulnerable when she shares how a major life change put her desire to change front and center.
In this week’s episode, Melissa shares:
- The biggest challenges she experienced throughout the program and how she’s been able to learn and execute physiological tools to stay consistent
- How she uses her commitment to losing weight through habit change to keep showing up, even when it's hard
- Why she made her participation in the body image work non-negotiable and how she’s changed how she feels as a result
- What changing her relationship with food and her body has taught her about what she is no longer willing to tolerate, even from herself
- Melissa’s BEST piece of advice for those who fear they’ll gain weight if they stop calorie counting and focus on weight loss through behavior change
Melissa’s story inspires me and I couldn’t be more proud of her success. I know it will inspire you too!
This was an awesome client interview and I’m so excited to share it with you! I hope you dig in and find it helpful.
Find out your Diet Personality Type by taking the quiz!
Don’t forget to subscribe to the podcast for binge-worthy episodes on topics like binge and emotional overeating, the all-or-nothing mindset, and your inner critic.
If there’s a topic you’d like us to cover in an upcoming episode, I’d love to hear from you. You can reach me here.
If you want to learn how you can experience a transformation like Melissa’s without counting calories and obsessing about food, join the waitlist!
You’ll be the first to hear when the doors to Unstuffed open.
On this week's episode of the Fat Murder Podcast, co-coach, Laura Kalirai, joins me as we discuss how to lose weight through Hunger Directed Eating.
As I tell my clients, these are not rules. Your diet brain is going to turn them into rules since that’s what you’re used to, but this is how you take care of yourself in a loving way.
They are “If love could speak to you about food” guidelines.
They are designed to teach you how to love yourself with food. As dieters, you have learned how to use food as a way to force, shame, and guilt yourself.
In the podcast, we discuss:
- How having a healthy relationship with food isn't about force, shame, or guilt In this process, there is only kindness, compassion, and patience
- How to develop the eating habits of a natural eater who feels relax and in control around food instead of an anxious stress ball reacting out of fear
- Any time you start beating yourself up for the way you’ve eaten, you are not following the program. You are dieting.
Think of it this way:
When was the last time you felt empowered and positive when your boss or a parent ridiculed you?
When was the last time you felt compelled to do the dishes or the laundry after your partner put you down for never doing them?
It doesn't work then and it doesn't work when you do it to yourself, either.
The opposite is likely true.
When your boss, parent, or partner notices something positive about you or something you did, it probably makes you want to do that thing more.
Bullying doesn’t inspire change. Love does.
Give this week's episode and tell us what you learned about yourself and how you can put it into action today.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.
We all know change is hard, but is there something we can do to make it easier?
Approximately 70-80% of all human behavior executed in a day is done through the power of habit — from how many times we hit the snooze button in the morning til what route we take home from work.
So when we want to change a behavior in our lives, suddenly it takes intentional effort and may require us to go in a completely different direction than our previously held habit.
Think of it this way. If you’re someone who writes with their right hand and then you decided you wanted to learn how to write with your left hand, your body would put up a lot of resistance to this change.
This is why most never accomplish their goals. The action step feels too hard and they eventually give up and quit.
But this is where “habit stacking” changes the game.
Join coach, Steph Miramontes, and me on today’s episode of the Fat Murder Podcast as we dig into this essential pillar of success.
In the meantime, I’d love to know what new habit you’re currently building. Shoot me a message on Instagram and let me know!
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.
Body image is one of the most challenging areas of work I’ve experienced both personally and professionally. And it makes sense.
We live in a culture that values thinness, so it’s only natural to desire and work towards being “better,” fitter, and a “toned up” version of yourself. This is what society deems as a representative of beauty.
Since our earliest days, we have been taught to feel shame about our body and overall appearance. Following the natural path of aging is viewed as problematic:
- wrinkles
- cellulite
- stretch marks
So it’s understandable if even entertaining the idea of not trying to change your body feels wrong, unnatural and scary.
Disliking how you look is sadly normal.
But is it possible to like our bodies AND want to change them?
Of course, changing our body can help us “feel better” because our culture praises appearance and tells us our self worth is dependent on how we look, so when we feel like we are “fitting in” with what society deems acceptable, we will naturally feel better.
But the thing is, these pursuits aren’t sustainable and they almost always lead to disappointment, more frustration and more unhappiness.
The pursuit of weight loss can also distract us from things that truly matter to us…meaning they pull us away from our values. But we keep revisiting this dead-end path, hoping this time we’ll arrive somewhere that makes us happy.
That’s the empty promise of the diet and beauty industry. This is how they thrive off of your insecurities. Without you disliking your body, they can’t sell you a solution to fix it.
They NEED you to hate yourself to maximize their profits.
There are a lot of variations of what healthy body image actually means.
To me, positive/healthy body image doesn’t mean loving your body. For me, it comes from a place of acceptance.
The goal isn’t to LOVE my reflection in the mirror, it’s to find appreciation and respect for how I’m able to explore this planet and experience this beautiful life. Wearing size 2 skinny jeans or weighing 120 pounds is not a prerequisite.
Join coach Steph Miramontes and me on today’s episode of the Fat Murder Podcast as we dive into this delicate topic and help you better understand how you can love your body AND want to change it at the same time.
Check out today’s podcast to learn how.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.
Body image is one of the most challenging areas of work I’ve experienced both personally and professionally. And it makes sense.
We live in a culture that values thinness, so it’s only natural to desire and work towards being “better,” fitter, and a “toned up” version of yourself. This is what society deems as a representative of beauty.
Since our earliest days, we have been taught to feel shame about our body and overall appearance. Following the natural path of aging is viewed as problematic:
- wrinkles
- cellulite
- stretch marks
So it’s understandable if even entertaining the idea of not trying to change your body feels wrong, unnatural and scary. Disliking how you look is sadly normal.
But is it possible to like our bodies AND want to change them?
Of course, changing our body can help us “feel better” because our culture praises appearance and tells us our self worth is dependent on how we look, so when we feel like we are “fitting in” with what society deems acceptable, we will naturally feel better.
But the thing is, these pursuits aren’t sustainable and they almost always lead to disappointment, more frustration and more unhappiness.
The pursuit of weight loss can also distract us from things that truly matter to us…meaning they pull us away from our values. But we keep revisiting this dead-end path, hoping this time we’ll arrive somewhere that makes us happy.
That’s the empty promise of the diet and beauty industry. This is how they thrive off of your insecurities. Without you disliking your body, they can’t sell you a solution to fix it.
They NEED you to hate yourself to maximize their profits.
There are a lot of variations of what healthy body image actually means.
To me, positive/healthy body image doesn’t mean loving your body. For me, it comes from a place of acceptance.
The goal isn’t to LOVE my reflection in the mirror, it’s to find appreciation and respect for how I’m able to explore this planet and experience this beautiful life. Wearing size 2 skinny jeans or weighing 120 pounds is not a prerequisite.
Join coach Steph Miramontes and me on today’s episode of the Fat Murder Podcast as we dive into this delicate topic and help you better understand how you can love your body AND want to change it at the same time.
Check out today’s podcast to learn how.
Connect with Leslie:
- Website
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, take the Weight Loss Psychology Quiz to discover your diet personality.
Also, if you're interested in learning more about the workshop later this month, be sure to check out The 3 Pillars of Successful Weight Loss page.
Consider what “triggers” you to eat more than your body needs.
It all starts with our thoughts. And our thoughts lead us to a feeling — for better or worse. And these feelings are what drive our actions.
Our actions produce our outcomes. When we take action, we get a result. And when that action is overeating, the result is excess body fat.
This is basic Cognitive Behavioral Psychology and it’s what today’s episode of the Fat Murder Podcast is all about.
Join co-coach, Steph Miramontes, and me as we discuss the secrets to our success.
If you’re struggling to stop eating past the point of fullness, spend 3-minutes taking the Weight Loss Psychology Quiz to discover your diet personality type.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
Go to lesliehooper.com for more information about our different coaching packages.
Consider what “triggers” you to eat more than your body needs.
It all starts with our thoughts. And our thoughts lead us to a feeling — for better or worse. And these feelings are what drive our actions.
Our actions produce our outcomes. When we take action, we get a result. And when that action is overeating, the result is excess body fat.
This is basic Cognitive Behavioral Psychology and it’s what today’s episode of the Fat Murder Podcast is all about.
Join co-coach, Steph Miramontes, and me as we discuss the secrets to our success.
If you’re struggling to stop eating past the point of fullness, spend 3-minutes taking the Weight Loss Psychology Quiz to discover your diet personality type.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
Go to lesliehooper.com for more information about our different coaching packages.
Daniel Pink is the best-selling author of books that show the hidden ways to motivate yourself and those around you. His new book is all about The Power of Regret.
Daniel was still in his 20s when he’d risen to be the chief speechwriter to the Vice President of the United States, but he walked away from it all with no idea what he wanted to do next. He decided to bring his wisdom to all of us with his best-selling books.
Today on the Fat Murder Podcast, co-coach, Laura Kalirai, and I talk about Daniel Pink’s take on the power of regret.
Do you think regret is bad? We all need regrets in our lives to guide us on how to bounce back from our mistakes, as well as appreciate our wins.
This unconventional view might be exactly what you need to take things to the next level.
Check it out and let us know if there was a key takeaway that resonated with you. We’d love to hear your insights!
References from today's episode:
Daniel Pink's book The Power of Regret
Daniel Pink interviewed on the CEO of a Diary Podcast
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
Body image can really mess with our heads — in bed…and in other areas of our life.
The way you see your body can have a big impact on your feelings about yourself and your ability to show up in your life.
Today, on the Fat Murder Podcast join co-coach Steph Miramontes (@soulcenteredfitness.co) and me as we discuss the feelings of body self-consciousness and how it can interfere with cultivating a rich life that you love.
According to research, next to financial differences, negative body image is one of the biggest obstacles of sexual enjoyment in women.
There are two kinds of body image issues that impact a woman sexually:
- what she thinks of herself
- what she believes her partner thinks of her body
Is this something you’ve struggled with? If so, you’re not alone.
Outside of the bedroom, where else in your life are you holding yourself back due to your body?
- not applying for the job
- not going on the date
- not buying new clothes
Check out today's episode on how body insecurity has a negative impact on your life and what to do about it. As discussed in today's conversation, another great place to start helping you reframe some of your thoughts is by following a handful of body positive social media influencers like @aliciamccarvell, @thebirdspapaya, @danaemercer and @iamchrissyking Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
Today, on the Fat Murder Podcast, we wanted to talk about habit formation and how long it really takes to form a habit.
Unless you’ve been living under a rock, you’ve likely heard that it takes 21 days to form a habit, but is that true? And where did that number come from?
If you’re anything like me, you learned it as if it was some kind of undisputed fact.
Life lesson: When a lot of people regurgitate the same thing over and over again, then everyone will start to believe it.
But when you think about it, it’s understandable why people liked the idea of changing in 21 days.
The time frame is short enough to feel doable and long enough to be believable. And doesn’t like the idea of improving their life in just three weeks?
That sounds great, but the reality is, based on witnessing over 2500 clients go through my habit-based program, Unstuffed, it will probably take you anywhere from 6 months to 18 months to become the kind of person who naturally waits until they’re hungry to eat and stops before they’re full. Not 21 days.
There’s a reason why my program is 6 months and not a 30-day challenge. Change takes time. And behaviors you’ve been mindlessly executing for a lifetime take significantly longer.
Accepting that habit formation takes longer than 21 days can help you understand that habits aren’t something you do, they’re someone you become. They’re a process, not an event.
Knowing this from the beginning makes it easier to manage your expectations and commit to making small, incremental improvements – rather than pressuring yourself into thinking you have to become this new person overnight.
To dig into this topic with us, listen to today’s episode and take the time to identify which habits you’d like to master that will benefit you for the rest of your life.
We provide actionable steps and solutions how to turn this into not only a dream, but your reality.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
Today, on the Fat Murder Podcast, co-coach, Steph Miramontes and I talk about confidence. More specifically, how to create confidence, because this is one of the biggest issues that so many of our clients struggle with.
Why does confidence even matter?
Why is it something that we should strive for, and create in our lives? I personally think that it's very important because with your dreams combined with confidence you create the life you're meant to live.
Your dreams combined with self-doubt will breed a lot of resentment. It's important to generate as much confidence as you possibly can. Confidence will determine the actions you take towards the things you want in your life, and that's why it matters. Feeling confident is a skill.
WHAT YOU'LL LEARN:
- What confidence is all about.
- Where it comes from and the biggest misconception about it.
- Why confidence is so difficult for most of us.
- What helps me think in a way that generates a lot of confidence.
- How selfies could be degrading your self-confidence.
- Why you should always stand behind every one of your actions.
- Tips for creating confidence within you and overcoming self-doubt.
Cultivating confidence is a skill and the skillset is made up of how you think, and how you direct your mind.
Give today's episode a listen and let me know what area of your life you're going to practice building confidence in. I look forward to your comments. Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
Have you ever bought cookies you’ve been craving, consumed the entire box, and then taken out the trash before your partner returns home?
Or maybe you’ve ordered a salad while dining out with friends, but stopped to pick up a cheeseburger and fries on your way home so you can enjoy the food without feeling judged?
Yeah, me too. Join co-coach, Laura Kalirai, on this week's episode of the Fat Murder Podcast as we discuss why dieters like to eat alone and how the foods you eat in secrecy are never carrots and celery sticks. Other topics: * Why you’ve attached moral judgment to these processed foods, you feel guilt and shame — which, ironically, as an emotional eater, only causes you to eat MORE. * How removing the “bad” label will help you become more consistent in your success * Why you may feel compelled to hide how you eat and how this perpetuates the cycle of overeating * How hiding what you eat from other people is sending yourself the message that who you are cannot be valued
What about you? Do you have a history of secret eating? How did you break the cycle? I'd love to hear your story. Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
Portion sizes have increased over the years, and food is more convenient than ever.
And when our environment is filled with an abundance of food, it can be hard to say no, especially for a dieter who feels restricted and deprived.
In a 2015 review of 72 studies published by the Cochrane Library, it says, “Research consistently shows that when we’re presented with a big portion, we eat more—even when we are not hungry.”
It's a simple but effective strategy: Serve yourself less food and you'll eat less, and lose weight as a result.
Sounds simple enough, right? But reducing portions is only one piece of the puzzle.
Join coach, Laura Kalirai, and myself on today’s episode of the Fat Murder Podcast as we dig into the psychological differences between portion control and hunger directed eating.
Any ideas on what they may be?
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
T H R E E Y E A R S
This week on the Fat Murder Podcast, co-coaches, Eileen Trujillo and Steph Miramontes are back to help me celebrate our two year anniversary.
In this episode, we hosted an ‘Ask Me Anything,' where listeners were encouraged to write in with their questions so we could answer them on the air.
Topics discussed:
- thoughts on Sunday meal prep
- our favorite "beauty product"
- how to stop eating when the mind wants more
- what our favorite thing about our job is
- a special farewell to Eileen
...just to name a few.
You don’t want to miss this week’s episode. We had so much fun diving into all of your random questions and enjoyed recording one last special episode with coach Eileen before she pursues new opportunities.
BIG THANKS to everyone who’s followed along and supported the podcast these past two years. We’re at over 500,000 downloads and couldn’t have done it without your help.
Which episode was your favorite? Was there a specific topic that resonated with you? We’d love to hear about it.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
In last week's episode, I interviewed sister clients, Cheryl and Janine, on how they were able to transition from long-term yo-yo dieters who felt out of control around food to losing weight using the power of habit.
This week, I'm excited to share the interview of Unstuffed client, Anne Exmoor, on her unique experience in my group coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Anne, a vivacious 60-something woman with a fun personality, was kind enough to open up and share some of hers.
Topics discussed:
- Why Anne, someone who had always refused to pay for weight loss help, decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale.
- Anne shares some of her biggest challenges in the program (hint: it's not what you'd think)
- At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to embrace the timeline and enjoy the process.
- After 40+ years of dieting, Anne talks about why this process "worked" when others never did.
- Her best piece of advice for those who fear weight gain if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.
Thanks again to Anne for being a lovely guest and sharing her valuable experience. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future. Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
In this episode, I had the pleasure of interviewing sister clients, Cheryl and Janine.
In 2021, Cheryl was frustrated with having regained weight AGAIN and was contemplating another stint on Weight Watchers. As someone who experienced a history of yo-yoing with no long-term results to speak of, she decided to do something different and brought her sister, Janine, along for the ride.
After working together for 6 months, both women share their experience in the program from two completely different psychological perspectives.
In this week's episode, you’ll learn:
- The biggest challenges they encountered throughout the program and how they’ve been able to execute the psychological tools they learned to remain consistent in their habits
- Cheryl and Janine share why they decided to try hunger directed eating and how the program helped them identify the dysfunctional eating behaviors they developed as children
- Why participating in the body image course in the program was the game-changer they didn’t know they needed
- What holiday and social eating looks like for them now compared to years previous (hint: no more food anxiety or losing control)
- Both women’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
If there’s a topic you’d like us to cover in an upcoming episode, let us know in the comments below.
This was an awesome client interview and I’m so excited to share it with you! I hope you dig in and find it helpful.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
I LOVED this conversation with co-coach, Steph Miramontes!
In this episode of the Fat Murder Podcast, we discuss how our program, Unstuffed, is different from Intuitive Eating.
While there is certainly plenty of overlap between IE and the Unstuffed program, there are many differences in the way we help our clients lose weight and adopt a healthier mindset implementing a step-by-step process.
Your body is YOUR body and no one should tell you what you CAN and CANT do with it (your body, your decision), including weight loss — whether it be for health or aesthetic purposes.
BUT, we encourage you to unpack your reasons so you can determine whether this is an internal or external motivator. In other words, is this being forced on you by society’s unrealistic beauty standards or do you have an intrinsic motivator to change?
We also know that sustainable weight loss happens when operating from a place of self-love, not through punishment and self-loathing.
When you no longer use food as a way to manage hard days and suppress uncomfortable feelings, you develop the awareness to create healthier coping strategies that align with your core values and emotional needs.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type
Go to lesliehooper.com for more information about our different coaching packages.
This week, I’m excited to have former client turned coach, Laura Kalirai, on the Fat Murder Podcast to discuss the 4 sneaky ways you may be still be dieting without realizing it.
Join us as we discuss the insides and outs of: * How people think HDE is a way to stop yourself wanting trigger foods * Maintaining food rules (e.g. “I already had bread today so I shouldn’t have it again”) * The perceived threat of having the food you overate again the next day * Timing rules (e.g. being hungry after 3 hours, but waiting it out to eat because your coach advised 4-5 hours as a good indicator of time between meals)
What about you? What sneaky dieting behaviors are you still noticing in your interactions with food?
Don’t miss today’s episode to help you recognize these signs and help you break-free from restrictive rules that may be sabotaging your progress. Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again.
Go to lesliehooper.com for the guide.
This week on the Fat Murder Podcast, co-coach, Eileen Trujillo, and I discuss an urge to eat when you’re not physically hungry and what to do with it when it happens.
In my program, Unstuffed, we refer to this as “mind hunger” and it’s rooted in an emotional need not being met.
Once you’ve come to grips with being an emotional eater, it’s important to have a process to begin working through them in a healthy way that doesn’t involve stuffing them down with food.
In 17 years of coaching, I’ve never had a client tell me they’re comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc.
Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they’re not. It’s the fear of the unknown that makes them uncomfortable.
When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure.
Emotions are our friends. They aren’t always accurate truth tellers, and often don’t match the situation that made us feel the way we feel.
This is why observing them without attaching a story or narrative is a life-changing exercise.
Check out this week’s episode to learn the steps necessary to help you stop eating your feelings today.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again.
Go to lesliehooper.com for the guide.
One of the most popular and extremely important topics we discuss with our Unstuffed clients is fear and how to overcome it.
Most people bring up fear as if it is just a given. They use it as a valid reason to avoid doing something. In reality, fear is not a valid excuse for not doing our work in the world; it is just a mismanaged mind.
In this week’s episode, co-coach, Eileen Trujillo, and I explain exactly how fear works, why we are afraid to do important things in our lives, and how you can use it to your advantage instead of letting it control you.
Listen in to learn valuable and actionable tips that you can start using today to help you create the life you deserve.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again.
Go to lesliehooper.com for the guide.
Body image is one of the most challenging areas of work I’ve experienced both personally and professionally. And it makes sense.
We live in a culture that values thinness, so it’s only natural to desire and work towards being “better,” fitter, and a “toned up” version of yourself. This is what society deems as a representative of beauty.
Since our earliest days, we have been taught to feel shame about our body and overall appearance. Following the natural path of aging is viewed as problematic:
- wrinkles
- cellulite
- stretch marks
So it’s understandable if even entertaining the idea of not trying to change your body feels wrong, unnatural and scary.
Disliking how you look is sadly, normal.
But is it possible to like our bodies AND want to change them?
Of course, changing our body can help us “feel better” because our culture praises appearance and tells us our self worth is dependent on how we look, so when we feel like we are “fitting in” with what society deems acceptable, we will naturally feel better.
But the thing is, these pursuits aren’t sustainable and they almost always lead to disappointment, more frustration and more unhappiness.
The pursuit of weight loss can also distract us from things that truly matter to us…meaning they pull us away from our values. But we keep revisiting this dead-end path, hoping this time we’ll arrive somewhere that makes us happy.
That’s the empty promise of the diet and beauty industry. This is how they thrive off of your insecurities. Without you disliking your body, they can’t sell you a solution to fix it. They NEED you to hate yourself to maximize their profits.
There are a lot of variations of what healthy body image actually means.
To me, positive/healthy body image doesn’t mean loving your body. For me, it comes from a place of acceptance.
The goal isn’t to LOVE my reflection in the mirror, it’s to find appreciation and respect for how I’m able to explore this planet and experience this beautiful life. Wearing size 2 skinny jeans or weighing 120 pounds is not a prerequisite.
Join coach Steph Miramontes, and me on today’s episode of the Fat Murder Podcast as we dive into this delicate topic and help you better understand how you can love your body AND want to change it at the same time.
Check out today’s podcast to learn how.
Connect with Leslie:
• Website
• Instagram
• Facebook
If you’re struggling with emotional, binge, or compulsive eating and you’re interested in personalized coaching, apply here.
If you want to learn how to not-only lose weight, but lose the struggle along side it, get my free guide — Lose the Diet, Gain a Life. I'll show you how to drop unwanted pounds without ever having to diet again.
Go to lesliehooper.com for the guide.
Reminder: clothes are supposed to fit you, not the other way around.
In this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes and I talk about the "Goldilocks wardobe" and why it's important to stop romanticizing smaller clothes and the life you anticipate in them. We're not suggesting that there's anything inherently wrong with wanting to be in a smaller body if that's your goal, but when you look at your true motivators, do you like your reasons? * What are you expecting to change? * Who are you changing for? * How will your life be different when you lose 10 pounds? * Is it possible that you don't need to wait until you're a size 4 to be happy?
Happiness is not a size. It's a mindset. BUT, through diet culture, we've learned how to disconnect from our bodies and lose trust in its language. We hold on to our pre-baby wardrobe, idolizing and anticipating what life would be like when we get back into our college jeans. And on the opposite side of that, we shamefully hang on to our "big girl" clothes just in case we "fall off the wagon" again. Both messages keep us struggling. Both messages communicate, "you can't be trusted." And both messages communicate, the love you have for your body is conditional. Nice, new clothes are reserved for a smaller body -- one that is more deserving of kindness and respect. But is that true? And how is this belief system helping you? So much of our emotional eating is rooted in escaping negative thoughts about our bodies and what we make clothing sizes mean about us. But what if you were stranded alone on an island...would this still be a problem of yours? Join Steph and I as we dig into this complex topic. For more psychology-based weight loss, subscribe to my weekly newsletter -- www.lesliehooper.com Instagram: @lesliemhooper
For most people, the journey of weight loss is marred by fear - the fear of giving up foods you love, the fear of not being able to lose the weight, and the fear of not being able to maintain the results when you are successful.
Sadly, most of these fears end up being a self-fulfilling prophecy because what you fear, you invite into your life. Thankfully, there's a better way.
Join co-coach, Steph Miramontes, and me as we show you actionable ways to move beyond your fears and into your dream body without fear of regaining the weight.
Topics discussed:
- Why it's important to rewrite your identity and how this superpower will make aloof your wildest dreams come true
- Why rapid weight loss challenges suck and what you should be doing instead
- Before you can change your behavior, you first have to understand your patterns and triggers so you can be aware of your vulnerabilities
- Despite your best efforts, a long term plan is always going to produce better results than a short term plan
- Why it's valuable to confront your fears so you can learn how to use them to your advantage
For more information that can help you on your fat loss journey while drop-kicking fear in the face, check out episode 48 on why self-care is critical for weight loss.
Today’s episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is all about language and the powerful ability it has to impact our daily lives.
More specifically, the difference between having a growth vs fixed mindset.
For example:
Growth mindset: I ate like an asshole.
Fixed mindset: I am an asshole.
See the difference?
Someone with a fixed mindset believes "who I am" is static. They give themselves no wiggle room for change. Their successes and failures simply define who they are.
Whereas someone with a growth mindset believes that "who I am" can evolve and become developed; every failure is an opportunity to learn. Their successes and their failures are separate from who they are.
The trick to accepting yourself is to see your behaviors as something separate from yourself.
The most helpful way to go about doing this is by changing your own inner dialogue and understanding that who you are and what you do are not the same thing.
To learn exactly how you adopt this mindset of excellence, be sure to listen to today’s episode and let us know what key takeaway you’re going to implement in your own life.
Shoot us a message on Instagram at @lesliemhooper and @eileen__trujillo.
If you're digging the content, don't forget you can always subscribe to my free weekly newsletter at www.lesliehooper.com
Can't wait to see you there!
In this week’s episode of the Fat Murder Podcast, co-coach, Eileen Trujillo, and I talk about the one way you may be sabotaging your fat loss without even knowing it — snacking.
After a long, hard stressful week at work, it’s not uncommon to plop down on the couch and surrender yourself to a world of left swiping on Tinder.
Now there’s nothing wrong with any of that, as it’s a perfectly normal human response, but the issue becomes problematic when we also have cheese-dusted finger tips after being elbow deep in a bag of Doritos.
Here’s the problem with mindless eating: You’re 53% MORE LIKELY to continue eating (often to the point of discomfort) if the food is in front of you.
Think about it. How much more food do you eat on Thanksgiving or at buffets? Well, according to scientific research, humans average they UNDEREAT 20-40% more than they actually do.
So whatever number you just came up with? It’s probably a really bad estimate.
BUT, knowledge is power, so join us for today’s episode and let us know which actionable strategy you want to begin implementing on Instagram -- @lesliemhooper
In last week's episode, I interviewed client, Sarah Cheikh, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
This week, I'm excited to share the interview of Unstuffed client, Tracey Martin, on her unique experience in my group coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Tracey was kind enough to open up and share some of hers.
Topics discussed:
- Why Tracey decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale….and commit to unraveling her emotional ties to food.
- Tracey shares some of her biggest challenges in the program and how starting the program imperfectly was the breakthrough she didn't know she needed.
- At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
- Tracey also discusses why this process "worked" when others never did.
- Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.
Thanks again to Tracey for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.
In this episode, I had the pleasure of interviewing two-time client, Sarah Cheik, from The Netherlands.
In the summer of 2020, Sarah was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all.
During first round working together, Sarah, was able to overcome a long-term cycle of restrict-then-bing and lose weight by mastering the eating habits outlined in the program.
After working together for 6 months, Sarah felt she ready to set sail on her own.
In this episode she shares the story behind her first experience in the program and why a year later, she came back for another round. But this time, ready to be vulnerable and go “all-in” by talking about things that she avoided the first time.
In this week's episode, Sarah shares:
The biggest challenges she throughout the program and how she's been able to execute the psychological tools she learned to remain consistent in her habits
Sarah shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist
Why participating in the body image course in the program was the game-changer she didn’t know she needed
What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
Sarah’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
If there’s a topic you’d like us to cover in an upcoming episode, let us know in the comments below.
This was an awesome client interview and I’m so excited to share it with you! I hope you dig in and find it helpful.
Body image can really mess with our heads — in bed. For women, the way they see their bodies can have a big impact on their feelings of sexual desire and their ability to become aroused. Today, on the Fat Murder Podcast, join co-coach Steph Miramontes and me as we discuss the feelings of body self-consciousness and how it often interferes with our sexual lives.
In fact, according to research, next to financial differences, negative body image is one of the biggest obstacles of sexual enjoyment in women.
There are two kinds of body image issues that impact a woman sexually:
- what she thinks of herself
- what she believes her partner thinks of her body
Is this stone thing you’ve struggled with? If so, you’re not alone. Don’t miss today’s episode on how body insecurity has affected your sex life and what to do about it.
If you're digging the content, check me out on Instagram at @lesliemhooper
This episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is for the woman who feels like she has tried everything to heal her relationship with food, mind and body.
This is for the woman who feels like she is a failure and lacks willpower because of falling off a diet.
This is for the woman who is ready to come out of isolation and into freedom.
This is for the woman who lacks trust in her ability to follow through and reach her goals.
If this is you, we hope that this episode inspires, encourages and empowers you to pursue your healing journey.
No matter how many times it feels like you have "failed,” we want to help you muster up the courage to try again.
You are worthy of having a peaceful relationship with food and experience confidence in your own skin.
This week on the Fat Murder Podcast, co-coach, Steph Miramontes discuss emotions and what, exactly, to do with them.
Once you’ve come to grips with being an emotional eater, it’s important to have a process to begin working through them in a healthy way that doesn’t involve stuffing them down with food.
In 17 years of coaching, I’ve never had a client tell me they’re comfortable sitting with their emotions when they surface — their coping mechanism is almost always a distraction; a way to numb or mentally check out through exercise, watching TV, eating, etc.
Because they are unfamiliar with the way the body communicates its needs through emotions, they can feel scary, but they’re not. It’s the fear of the unknown that makes them uncomfortable.
When we learn to invite emotions into our lives without judgment, we also learn how to make ourselves feel safe and secure.
Emotions are our friends. They aren’t always accurate truth tellers, and often don’t match the situation that made us feel the way we feel.
This is why observing them without attaching a story or narrative is a life-changing exercise.
Check out this week’s episode to learn the 4 steps necessary to help you stop eating your feelings today.
We silly earthlings tend to be final-hour creatures: we tend to wait until we hit rock bottom to initiate a change for the better, all while at the same time wanting the results to appear overnight.
While this might work flawlessly in the movies, real life operates by a different set of rules.
Join co-coach, Steph Miramontes and me as we dive deep into why your expectations are killing your progress softly.
Topics discussed:
- Why it's important to understand the power of the two words: "should" and "is"
- How to embrace slow progress and see it as the super strength that it is -- slow weight loss is permanent weight loss
- The benefit of slowing down and how it allows you to be present in your life, and as a result, less interested in food
- The value of reframing your "struggles" and how to recognize them as an integral part of your success
- Why you can't diet your way into a healthy relationship with food
What's an area of your life where you've benefited from slowing down and removing the pressure of racing against a timeline?
We’d love to hear your experience. Leave a comment and let us know!
In this week’s episode of the Fat Murder Podcast, I invited our Unstuffed Team Leader, Miriam Blyth, on for a chat about three pillars for long-term, sustainable weight loss.
Can you guess what they are? In my 17 years of coaching, I’ve never seen a client achieve permanent results without addressing these three core issues. If one of these pillars isn't in place, the whole thing comes tumbling down.
Give this episode a listen and let me know how you’re doing with each pillar.
Research shows that "normal eaters" think about food 10-15% of the time throughout the day, but dieters often think about food for up to 70% of their day. That's a lot of wasted time.
Constantly thinking about food, dieting, and body image can make it feel like you have an addiction. However, it's normal to think about food when feeling deprived. Absence makes the heart grow fonder, right?
One of the most unfortunate truths of dieting is how it robs you of being in the present. Food is no longer a pleasurable experience, but rather an anxiety-inducing situation riddled with guilt and shame.
And that is exactly why I created my online group coaching program, Unstuffed — to help you break-free from the shackles of restrictive dieting and develop the psychological tools to lose weight while enjoying all of your favorite foods — without the drama.
In this week's Fat Murder Podcast episode with co-coach, Eileen Trujillo, we're going to help you get started. You'll learn:
* I can't stop eating sweets once I've started
* I'll just have a couple of bites of this and do more cardio tomorrow (it's never just a couple of bites, is it?)
* I'll start over again on Monday
* How many calories will that cookie put me over my daily limit?
...and so much more! I can't wait to hear what you've learned. Your thoughts, feedback, and topic ideas are always welcome!
People who are overwhelmed love to talk about how they’re overwhelmed.
Unsurprisingly, most people who claim they’re overwhelmed have never seriously sat down for even 10 minutes and developed a plan to stop feeling that way. In many ways, they become addicted to the feeling of overwhelm, especially since it elicits so much sympathy from others.
When I call clients out on this, you can see how this makes them uncomfortable. Their natural reaction is to unconsciously revert back to running their automatic mental scripts of how overwhelmed they are and deflect by asking questions or trying to change the subject.
But, in the eloquent words of Homey D. Clown, “Homey don’t play that.”
I always turn it back on them and ask for their plan. I encourage them to find ONE THING they can do, today, to bring them one step closer to their goal.
Join co-coach, Eileen Trujillo, and I in this week’s episode of the Fat Murder Podcast while we talk about how everyone is busy. You’re busy. I’m busy. That’s why we create plans and make appointments.
Honestly, I’ve had this conversation literally thousands of times with clients and these are some of my key observations:
- “Overwhelm” is contagious. These people have also surrounded themselves with other “overwhelmed” people like them who support their beliefs. This is a perfect example of the dark side of “You are the average of the 5 people you surround yourself with.”
- “Out of control” = no plan. People whose lives are out of control love to talk about how their lives are out of control. They love to talk about how tired and busy they are. The one thing they don’t love talking about is a plan to change things.
- Accountability matters. Finding one person who calls you on your shit is one of the rarest opportunities in life. If you find this person, treasure them.
Excuses are the nails used to build a house of failure. They’re the only thing preventing you from living the life you truly want.
When you’re good at making excuses, it’s hard to excel at anything else.
Give today’s episode a listen and share a key takeaway you can begin implementing right now. I can’t wait to hear what it is!
One of the first hurdles our clients struggle to overcome is answering the basic question: what should I eat?
When you’ve come from an extensive background in dieting, you’ve been told what to eat in what quantities, and at what time for YEARS. When you make the decision to drop dieting, it starts with dropping the food rules, too.
This can be overwhelming, if not altogether scary. Dieters want to lose weight, and they want a step-by-step plan telling them exactly what to eat to get to their goal weight.
Without a plan, they think they’ll be out of control and never stop eating, but that’s not how it works.
So in today’s episode of the Fat Murder Podcast, Coach, Steph Miramontes, and I visit the subject of what to eat.
A few topics discussed:
- Why you look at food as good or bad and where that perspective came from
- Why ‘good’ and ‘bad’ food labeling can actually make weight loss harder
- When you see certain foods as forbidden, what happens when you do eat one of these foods?
- And if you manage to stay away from forbidden foods, why do you feel so deprived?
- How can you look at different types of food without the good vs. bad division?
I want you to learn how to trust yourself and work WITH your body. There is no exact prescription of what and how much to eat.
When you learn to speak the fluent language of your body, you will always know what to eat and how much to eat.
Give it a listen and share your favorite takeaway.
The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense of the most powerful tool of body composition change: strength training.
Join co-coach, Steph Miramontes, and me on the Fat Murder Podcast as we put exercise in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, more interesting things in your life.
Topics discussed:
Why people engage in extreme exercise (hint: it’s rooted in fear)
The problems most people run into when they ramp up their exercise while decreasing their food intake (and what to do instead)
Physical signs that you're doing too much exercise and what the “right amount” actually is
Psychological clues to look out for to determine whether your relationship with exercise is unhealthy
Subtle ways that MORE exercise actually reduces your chances at weight loss success
The BEST exercise for weight loss
Those are just a few of the topics covered in this week’s episode. Which one of the bullet points are you most interested in learning about?
Let me know!
Sure, reading is cool, and I’ve definitely learned a lot over the years by doing it, but it’s not a substitute for taking action.
Body transformations are a lot like dancing – you don’t learn by watching, you have to get on the floor and learn the steps.
Sadly, the action step is where most get stuck and ultimately fail. That’s why, today, co-coach, Steph Miramontes, and I want to talk to you about the 6 primary reasons why people never achieve their goals (and what you can do about it).
I used to be a massive procrastinator and called myself lazy.
As it turns out, I just didn’t have any strategies in place to set myself up for success. It was going to take more than installing a productivity app on my phone if I wanted to finish the things I started.
Today, on the Fat Murder Podcast, we talk about the strategies we use to help our clients stop dragging their feet and take action on the things they truly wanted in life.
What’s a goal in your life that you’ve been struggling to achieve?
consistently flossing your teeth?
waking up 20 minutes earlier?
completing 3 workouts a week?
The solution to your problem is in this episode. Give it a listen. I know it will help you!
In last week's episode, I interviewed client, Sophie Milner, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
This week, I'm excited to share the interview of Unstuffed client, Macarena Niada, on her unique experience in my group coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Macarena was kind enough to open up and share some of hers.
Topics discussed:
Why Macarena decided to join the program and how it turned out to be exactly what she needed to stop bouncing around from diet to diet and commit to unraveling her emotional ties to food.
Macarena shares some of her biggest challenges in the program and how the introduction to “trigger foods” was the breakthrough she didn't know she needed.
At what point in the process Macarena witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
Macarena also discusses why this process "worked" when others never did.
Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.
Thanks again to Macarena for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.
In this episode, I had the pleasure of interviewing former Friends With Benefits (now turned UNSTUFFED) client, Sophie Milner.
In the spring of 2021, Sophie was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all.
In this episode Sophie shares the story behind her dieting checkered dieting history and how those struggles propelled her into a negative spiral of chronic dieting.
In this week's episode, we discuss:
The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits.
Sophie shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist
Why having a more structured program was the game-changer she needed
What eye-opening revelations she's made while continuing to step further away from diet culture
What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
Sophie’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change.
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
If there’s a topic you’d like us to cover in an upcoming episode, let us know in the comments below.
•••LINK IN BIO•••
Every year, millions of dieters -- maybe even you -- set their eyes on a weight loss goal for the new year. Generally, the SAME weight loss goal they've had for the previous decade on January 1st.
This year, I'm encouraging you to try something different; something that actually works.
Screw what the 90% of unsuccessful dieters are doing, and learn what the successful 5% are doing instead.
In this episode with co-coach, Eileen Trujillo, you’ll learn:
WHY you self-sabotage, and lifelong strategies to end it forever.
How perfection is the enemy of progress, and why embracing your imperfections is essential for long-term success.
How diets lead you down a path of hopelessness and frustration, and actionable steps you can take TODAY to help you lose weight without one.
The real reason you feel out of control around food (hint: you’re not addicted), and how understanding your inner psychology will change the game.
Do you have a resolution for the new year to lose weight? Have you mapped out your plan on how you're going to get from Point A to Point B?
I'd love to hear about your pathway to success. How are you going to achieve your goals this year?
What we believe and who we believe ourselves to be will always have more impact on our ability to lose weight than food ever will.
Our core beliefs infiltrate every thought, feeling, and action we make on a daily basis — from our values, to our religious and political beliefs, and even the way we eat.
We simply follow these blind scripts without exploring who influenced us to feel this way and why.
Join co-coach, Steph Miramontes, and me on the Fat Murder Podcast as we help you develop the awareness and psychological tools on the path to living your best life!
Topics discussed:
Understanding who and what influenced your core beliefs and why this could be a big missing piece in your weight loss puzzle.
What are your strongest beliefs? Are they helping or hurting you?
How to decipher where these beliefs come from and actionable steps to help you rewrite those that no longer serve you.
What the process of change looks like when replacing old thought patterns for the better.
What about you? Who were some of your primary influencers? How have they played a role in your life? Are there any you're prepared to ditch?
I’d love to hear your thoughts! Leave a comment and let me know.
Have you heard of the Shiny Object Syndrome?
It is the tendency for someone to chase something new, be it a new idea, trend, or goal, rather than to stay focused on what they’re doing.
For most of my readers, it will be chasing a new diet — Weight Watchers, Noom, Whole30, macro counting, etc.
The behavior is similar to a child who is attracted to anything that’s shiny and new.
Have you spent much time around a toddler lately? They are constantly attracted to anything that moves or makes a sound.
When seeing something for the first time, they’re intrigued, but quickly lose interest as the item loses its novelty. Then it’s on to the next new shiny thing.
You know that you have experienced the shiny object syndrome in your quest for weight loss if you can relate to the following:
Wake up with intention to eat a certain way, but nothing gets executed.
You consistently make yourself new goals, but never see them through to the end.
You jump from one weight loss or workout program to another, believing the wild claims of each one.
You frequently move from one goal to the next rather than stick to what you’re doing to the end.
At the heart of it, the issue with the shiny object syndrome is distraction. Being constantly drawn to new ideas and tools, and abandoning important tasks in the process.
If this sounds like something you struggle with then you don’t want to miss today’s episode of the Fat Murder Podcast with co-coach, Steph Miramontes.
In this episode, we exchange ideas on:
How to get things done
How to stop being distracted by new ideas and fancy trends, rather than follow through with your current plan
How to avoid becoming a jack of all trades, master of none
Join us for today’s episode so you can stay focused on your plan and get good enough to reap the rewards of your efforts.
While most are battling holiday overeating and as a result, weight gain, our clients are feeling more in-control of their eating habits than ever.
So what’s changed and how are they doing it?
Join us on this week’s episode of the Fat Murder podcast as co-coach, Eileen Trujillo (@eileen__trujillo) and I discuss our top 4 eating holiday eating strategies.
Can you guess what they are!?
Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived “diet failure.”
Why would eating a spoonful of ice cream drive you to eat the whole pint followed by the false promise to do better on Monday? It's a defense mechanism.
By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals.
But what if instead of beating yourself up, you met yourself with kindness and compassion? What if you gave yourself permission to eat it? Would that spoonful still turn into a pint?
Join co-coach, Eileen Trujillo, and me for this week's episode of the Fat Murder Podcast where we'll be discussing how to navigate instances of overeating BEFORE they happen. That's right, this week we're talking about developing the psychological tools to help you prevent instances of overeating, but when it does happen -- it's no longer an opportunity to bully and berate yourself.
You'll also learn:
What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food
Why being curious and compassionate with yourself helps reduce instances of overeating
Thought scripts you can begin practicing NOW so you're prepared for that holiday eating event later
What about you? How long have you been trying to force your body into a smaller version of itself? What do you say to yourself when you have an instance of overeating? Do you commit to a new diet tomorrow or excuse your behavior with a little white lie, "Oh, it's just a bite"? How would your life be different if you didn't have any food rules at all? How would it feel if you were able to be completely in-control and stop eating whenever you wanted? No drama. No white-knuckling. No need to start over tomorrow.
If forcing your body into a smaller version of itself through dieting worked, don't you think it would have worked by now? It's time to try something different. Something that actually works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.
This week marks the beginning of several weeks of holidays.
That means parties, family gatherings, and lots of food.
Thanksgiving is all about being grateful for what we have, who we are connected to in our lives.
But too often, for most, it’s all about the food.
The turkey.
The stuffing.
The pies.
The side dishes.
Need I go on?
You don’t have to go to your holiday meals carrying a small Tupperware container with veggies and cottage cheese.
That’s old school, right?
You are here to live your life and that includes enjoying good food.
But that doesn’t have to mean that you leave this holiday being as stuffed as the turkey. I want you to feel excited going into this holiday, not dreading it.
So today, on the Fat Murder Podcast, co-coach, Steph and I talk about dealing with this holiday season in a way that allows for pleasure, but still leaves you in charge of what you do, how you eat and how you feel.
I’m going to show you how to think going into these celebrations, what to do, and how to create an occasion for yourself that you can look back at and feel proud.
Proud of yourself for keeping your word to yourself, AND still enjoying all of the food.
What do you love most about the holiday season?
In this week’s episode of the Fat Murder Podcast, co-coach, Steph Miramontes (@soulcenteredfitness.co) and I discuss why telling yourself no isn’t always a form of restriction.
In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care.
Consider a plant-based eater, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products is an easy decision for her because it aligns with her core values. She’s not operating from a scarcity mindset by making this choice.
The same could be said of someone with celiac disease who doesn’t eat gluten due to an intolerance. They just works around it by eating other foods they enjoys.
When making a decision that honors your values, it’s not coming from a place of scarcity with a goal of weight loss in mind.
You’re not choosing this with the hope to simply lose weight or force yourself to do something you don’t want to do, right? Sometimes telling ourselves no is kindness, not restriction.
Other talking points:
Why is the human brain always wanting more?
How to overcome the self-sabotaging “I deserve it” mentality
The powerful realization that our thoughts are not-always the truth and how to harness these emotions
Give this episode a listen and let us know what you learned about yourself. Any powerful "a-ha" moments or realizations? We'd love to hear them!
When was the last time you had a ‘bad day’?
What happened? Did the dog puke on the rug? Did your child wet the bed? Did you get into a car accident?
Visualize that day and let’s evaluate what made it bad.
Did it feel like things just happened to you that you had no control over?
Sometimes things DO happen, to all of us. That’s normal, but when unpredictable things happen, we don’t have to give our power away. We always get to choose how we feel and respond.
In this week’s episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, we help you make some changes in the way you think about your days, so truly ‘bad’ days rarely happen.
So, think about it.
What makes a day ‘bad’ for you? And once you decide it’s a bad day, what happens? How does a bad day influence how you eat?
In this episode, we take a closer look at the truth behind what truly makes a bad day and show you where you do have so much more control than you think you do.
With the right psychological tools, you change your feelings about your day and completely leave food and eating out of it.
Join us as we give you a whole new perspective on how to treat yourself no matter what kind of day you’re having.
Give it a listen and let me know how you can reframe your thoughts next time you find yourself struggling.
All overeating is completely predictable.
Dieters think they’re powerless against food, but the truth is their thoughts are accurate predictors of what they’ll do.
What do you think before you eat (when you’re not hungry):
“I deserve this”
“I don’t know when I’ll be able to have this again”
“This time won’t hurt”
Your thoughts make you feel obligated. It keeps you feeling encouraged.
Then you beat yourself up (habit).
- I’ll never be able to do this
- I can’t control myself
- I blew it, so I may as well keep eating
Next thought:
- time to diet or do a cleanse
- Attend a weight watchers meeting
- I can’t believe I just did that
Can you see how circular this cycle is? This is exactly why you cycle through dieting. It all comes down to your thoughts.
Think ahead. Plan your thoughts. What kind of experience do you want to have.
What do natural eaters think when they’re not hungry but offered food?
- I’m not hungry (food tastes better when I’m hungry so I’ll wait)
- That looks good, but if I want to change how I eat, I need to change how I think — I want to FEEL good about my decision
- I don’t want to feel uncomfortable (not worth the discomfort)
- I can have it later
- Food is not the boss of me
Start observing some thoughts. Then borrow some from the natural eater. Practice new thoughts.
Do you know why your diet isn't working?
Join co-coach, Eileen Trujillo, and me in this week’s episode of the Fat Murder Podcast as we dive into the 6 reasons why diets don’t work.
Most people choose to follow meal plans and cookie cutter diets over a more mindful approach because the “rules” and boundaries have already been created for you. This helps you feel safe and confident in your decisions, but the truth is — diets never go as planned.
If you don’t take the time to understand the purpose behind what you’re doing, you will be easily discouraged when times get tough.
Diets won’t teach you how to navigate off the beaten path, and that’s where success is ultimately determined.
sick days
having a baby
going through a divorce
the loss of a loved one
accepting a job offer in a different state
If you want long-term sustainable weight loss, you must start educating yourself on how this process can be woven into the fabric of your every day life, not just for the next 12 weeks.
Chances are meal plans and diets haven’t worked for you in the past and it’s highly unlikely anything will change that outcome in the future.
What’s one small action step you can take today to bring yourself closer to the new and improved 2.0 version of yourself?
Give this episode a listen for multiple ideas on how to put this into practice.
Sure, reading is cool, and I’ve definitely learned a lot over the years by doing it, but it’s not a substitute for taking action.
Body transformations are a lot like dancing – you don’t learn by watching, you have to get on the floor and learn the steps.
Sadly, the action step is where most get stuck and ultimately fail. That’s why, today, co-coach, Eileen Trujillo, and I want to talk to you about how to combat laziness and follow through.
I used to be a massive procrastinator and called myself lazy.
As it turns out, I just didn’t have any strategies in place to set myself up for success. It was going to take more than installing a productivity app on my phone if I wanted to finish the things I started.
Today, on the Fat Murder Podcast, we talk about the three strategies that helped me stop dragging my feet and take action on the things I truly wanted in life.
What’s a goal in your life that you’ve been struggling to achieve?
flossing your teeth?
waking up 20 minutes earlier?
completing 3 workouts a week?
The solution to your problem is in this episode. Give it a listen. I know it will help you!
In last week's episode, I interviewed client, Jessie Fink, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
This week, I'm excited to share the interview of Friends With Benefits client, Lindsay Grange, on her unique experience in my group coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Lindsay was kind enough to open up and share some of hers.
Topics discussed:
Why Lindsay decided to join the program and how it turned out to be exactly what she needed to stop bouncing around from diet to diet and commit to unraveling her emotional ties to food.
Lindsay shares some of her biggest challenges in the program and how the introduction to “trigger foods” was the breakthrough she didn't know she needed.
At what point in the process Lindsay witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
Lindsay also discusses why this process "worked" when others never did.
Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.
Thanks again to Lindaay for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future at info@lesliehooper.com
In this episode, I had the pleasure of interviewing former Friends With Benefits (now rebranded as UNSTUFFED) client, Jessie Fink.
In the fall of 2019, Jessie was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all.
During our time together, Jessie, had the opportunity to work through three major obstacles:
1️⃣ she got engaged (YAY! 🎉)
2️⃣ she works in a restaurant (helloooo, food all day every day!)
3️⃣ she had to navigate life/eating during covid lockdown in NYC
In this episode Jessie shares the story behind her dieting checkered dieting history and how those struggles propelled her into a negative spiral of chronic dieting.
In this week's episode, we discuss:
▪️The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits.
▪️Jessie shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist
▪️Why having a more structured program was the game-changer she needed
▪️How COVID has impacted her relationship with food as she's navigated the food industry, a wedding, and numerous lockdowns (hint: nothing changed)
▪️What physical changes she's seeing 10 months post-program and the eye-opening revelations she's made while continuing to step further away from diet culture
▪️What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
▪️Jessie’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change.
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
If there’s a topic you’d like us to cover in an upcoming episode, let us know.
What if I told you that your body is a problem to be solved? I also don’t believe your suffering is because you have failed.
I believe your history of dieting is a rational response when trying to live in a culture that tells us that having the perfect body is a path to more worthiness.
It makes sense. As humans, we want to feel accepted.
If you find yourself in a challenging relationship with food and/or your body, it’s likely your natural inclination to want to control it by going on a diet.
Unfortunately, this complex problem is not as simple as eliminating sugar and eating more vegetables. This isn’t about restriction at all.
Join co-coach, Steph Miramontes, on this week’s episode of the Fat Murder Podcast to hear our thoughts on how restriction has never healed disordered eating, healed a dieter’s mind, or filled a lonely void. NEVER.
We completely miss the target when we aim here.
When you have a history of dieting, initially letting go of food rules frees your mind so you can start observing how you feel in your body — physically and emotionally.
Unfortunately, there are many gurus in a perpetual quest to solve the problem of our bodies. They want an answer! They want to package and sell it to us.
They want to tell you what is hard about your lives without listening to your lived experience.
Their hope is that it will make sense, similar to an algebra equation. This is also what diet culture is after – a set of instructions that will lead to a fix: another detox diet, another fat burner pill, another liposuction treatment.
This constant need to “fix” your body does nothing to address your mind. And that’s where the real work needs to happen.
You can’t diet your way into a healthier relationship with food and your body.
Don’t buy it. Dig deeper.
Your biggest challenge when trying to drop weight isn’t the food, it’s your mind.
More specifically, your all-or-nothing mindset.
Does this sound like you?
You don’t want to diet
You want to be able to eat what you want
You want to be able to eat as much as you want
You want to be able to eat anytime you want
...without gaining weight.
You don’t want to diet, but you also don’t want to gain weight.
You know diets don’t work, because you haven’t been able to execute them long-term and always regain the weight you lose.
But you fear if you reject dieting then you’ll lose control and eat everything — without any boundaries — never stop...and gain weight.
And so you continue on the hamster wheel of dieting. Never any meaningful progress to show for it, but the act of doing something provides you with a false sense of control. Even when it’s not producing results.
This is your black-and-white thinking at play.
Not EVERYTHING you’ve learned through your years of failed dieting is trash. In many respects, you HAVE developed some healthy habits that are beneficial moving forward.
Just because you’ve decided to no longer follow a meal plan or count calories, that doesn’t mean you lack common sense, does it?
You still know what healthy portions look like
You still know what foods upset your stomach
You still know what quantity of food makes you feel uncomfortably full.
Rejecting diets doesn’t mean you eat until you’re sick. It requires common sense and a mental shift. It’s simply a different way to look at your eating.
It’s embracing the gray. No more black-and-white thinking created by food rules, diet books, and restrictive meal plans. It’s carving out a pathway created by YOU and your body.
Trust yourself. You don’t need a diet to tell you what to eat and in what quantity; your own internal and external physical guidelines will show you the way.
Eat when you’re hungry
Stop when you’re physically satisfied
Manage your mind so your emotions don’t cause you to seek comfort in food.
When there are no food rules to “break” there is no guilt to be had.
Join co-coach Steph Miramontes and me on this week’s episode of the Fat Murder Podcast as we help you navigate your way into a healthier relationship with mind, body, and soul.
On this week’s episode of the Fat Murder Podcast, co-coach, Eileen Trujillo joins me to discuss how in order to permanently lose the weight, you have to lose the dieter’s mindset.
Most of the women I’ve had the pleasure of working with do what all the other dieters do — they practice being overweight and seeking a magical solution.
Instead, you should be practicing what natural eaters do, NOT what overweight women do.
I know this is surely not your intention.
You want to lose the weight AND the whole problem.
But if you are approaching it like a dieter, then you are creating more of what you don’t want:
The thoughts of overweight women
The feelings of overweight women
The actions of overweight women
….and you are stuck in the struggle.
Of course you’re not doing this on purpose. I know it’s the opposite of what you want.
If you want to eat and think like a natural eater then you need to stop doing what dieters do, and start doing what natural eaters do.
Join us for the conversation. I’d love to hear your thoughts on how you think a ‘natural eater’ interacts with the world compared to a dieter?
Think of a child or “naturally thin’ friend, colleague or family member. How do they eat? What habits have you observed?
If you’ve ever tried to lose weight for a special occasion, you are not alone. The question is: is this a good idea? Or not?
This is the topic co-coach, Eileen Trujillo, and I dive into this week on the Fat Murder Podcast.
Think of all the things you’ve done in the past that may have made you think you needed to lose weight for:
Your wedding or a friend’s wedding
Having a special outfit you wanted to fit into
A class reunion
A big business meeting or presentation
A vacation
And let’s not forget: wearing a bathing suit!
You think of these occasions, and you think about how you want to look, right?
You want others to admire you. Or find you ‘acceptable.’ You want to seem like you’ve got it all together. That you are successful. That you don’t struggle.
And you think your weight is a barometer of how well you are doing in your life. So, you search for a diet.
Something fast. And probably, something unrealistic.
You might lose some weight. And you might not.
But is this actually a good idea? What’s been your experience with dieting for special occasions? We’re you able to lose the weight? Did you regain it afterward?
I’d love to hear your stories. Check out this week’s episode and let me know if anything resonated with you.
On this week's episode of the Fat Murder Podcast, co-coach, Steph Miramontes joins me to discuss how NOT to turn Hunger Directed Eating into another weight-focused diet.
As I tell my clients, these are not rules. This is how you take care of yourself in a loving way. They are “If love could speak to you about food” guidelines.
They are designed to teach you how to love yourself with food. As dieters, you have learned how to use food as a way to force, shame, and guilt yourself.
In the podcast, we discuss: * How having a healthy relationship with food isn't about force, shame, or guilt * In this process, there is only kindness, compassion, and patience * How to develop the eating habits of a natural eater who feels relax and in control around food instead of an anxious stress ball reacting out of fear
Any time you start beating yourself up for the way you’ve eaten, you are not following the program. You are dieting.
Think of it this way:
When was the last time you felt empowered and positive when your boss or a parent ridiculed you?
When was the last time you felt compelled to do the dishes or the laundry after your partner put you down for never doing them?
It doesn't work then and it doesn't work when you do it to yourself, either.
The opposite is likely true.
When your boss, parent, or partner notices something positive about you or something you did, it probably makes you want to do that thing more.
Bullying doesn’t inspire change. Love does. Give this week's episode and tell us what you learned about yourself and how you can put it into action today.
Have you ever noticed that you can go to bed at night feeling one way about your body, only to wake up the next morning and feel completely different?
This is something to get curious about because the size of our bodies doesn’t change in this period of time, but how we FEEL about our bodies does. If our body isn’t different, then what’s really going on?
In this episode of the Fat Murder Podcast, I invited my co-coach, Steph Miramontes, back to the podcast to discuss body respect.
You'll learn:
How having respect for your body empowers you to achieve success in other areas of your life
Why the first step in weight loss is through body acceptance (seeing the body as worthy instead of punching bag)
Why it's important to understand what your body's needs are and how to go about meeting them
Why you may fear body respect and acceptance will lead to weight gain
How to lovingly appreciate and respect your body while also having a goal to lose weight (the two don't have to be mutually exclusive)
As mentioned in a previous podcast episode (Navigating Bad Body Image Days), we discussed how we are socialized to ignore, suppress, or numb our feelings, especially the uncomfortable, messy or “unacceptable” ones.
So when uncomfortable feelings arise, our body becomes the scapegoat.
Instead of feeling angry, we scrutinize our body. Instead of feeling anxious about the big deadline at work, we feel more body shame. Instead of feeling sad because we had a terrible fight with our partner, we think about a plan to change our body.
If you want to stop using your body as a punching bag and learn how to accept and respect it as your co-pilot in this life, then don't miss today's conversation.
If bullying your body was an effective weight loss strategy, it would have worked by now. It's time to try something different. Are you in?
In this episode, I had the pleasure of interviewing former Friends With Benefits client turned Team Leader, Laura Kalirai.
One and a half year ago, Laura graduated from my group coaching program and today, I invited her onto the podcast to share her experience in the program and how she's been doing without the structure and accountability since graduating.
Prior to joining FWB, Laura struggled with yo-yo dieting and body image issues since her youth.
In this episode she shares the story behind her dieting checkered dieting history and how those struggles propelled her into a negative spiral of disordered eating.
In this week's episode, we discuss:
The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits.
Laura shares why she decided to try hunger directed eating and how the program helped her identify herself as a struggling perfectionist
Why having a more structured program was the game-changer she needed
How COVID has impacted her relationship with food as she's navigated the UK's numerous lockdowns (hint: nothing changed)
What physical changes she's seeing one year post-program and the eye-opening revelations she's made while continuing to step further away from diet culture
What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
Laura’s BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change.
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
If there’s a topic you’d like us to cover in an upcoming episode, let us know.
On this week’s episode of the Fat Murder Podcast, Rog Law, and I are talking all things beliefs.
Everything you have in your life is a result of your belief in yourself and the belief that it’s possible.
There are four important steps to learning how to believe in yourself. Practice them and you’ll be amazed at the results:
Believe it’s possible. Believe that you can do it regardless of what anyone says or where you are in life.
Visualize it. Think about exactly what your life would look like if you had already achieved your dream.
Act as if. Always act in a way that is consistent with where you want to go.
Take action towards your goals. Do not let fear stop you, nothing happens in life until you take action.
Give it a listen and let us know what your goal is and the smallest step forward you can take today to turn it into a reality.
Join Rog Law and myself as we discuss the biggest reason why you haven’t lost the weight.
If you are struggling with weight loss, I would bet that it’s probably due to one of these three reasons:
1️⃣ You think there is a magical diet out there that will be fast, easy and permanent. And you just haven’t found it yet. So you are on a perpetual search.
2️⃣ You are convinced that when you find this magical diet, you will be able to get immediate results. You want this to be true, so you decide to believe this thought. And anything less than immediate results is not acceptable to you.
3️⃣ You try the magical diet, and you fall down. You fail. And then what? You give up. You had a huge expectation of immediate success and when you ran into your first roadblock, you just gave up.
Is this you? Are you guilty of these thoughts and expectations? If so, this episode is for you.
In this episode, co-coach, Eileen Trujillo, and I talk about the wild-eyed ‘all-or-nothing’ beast and the many ways that it rears its ugly head in the pursuit of our goals.
Join us as we explain how to turn your fear of failure into a super power that unlocks achievement in areas of your life where you typically self-sabotage.
Topics discussed:
▪️The myth of perfection and why striving to reach it is actually keeping you stuck at best, and at worst making your life a nightmare
▪️Why failure is actually your secret weapon on your path to success
▪️Actionable steps to take with you into battle the next time the urge to be perfect appears
One of the basic rules of the universe is that nothing is perfect.
“Perfection simply doesn't exist…without imperfection, neither you nor I would exist.”
― Stephen Hawking
In this week’s episode of the Fat Murder Podcast, co-coach, Eileen Trujillo, and I take a deep dive into the 3 primary reasons why you can’t stop eating (and what to do about it).
Simply put, dieters mostly focus on WHAT to eat and not their inner psychology in HOW they eat.
In this episode, we get nerdy about the way the brain is wired and WHY stopping is the hardest part of eating.
Hint: it comes down to your biology, your unconscious mind while eating, and your mindset (the thoughts you experience about the way you eat).
We get into the nitty-gritty with each one of these three barriers and provide you with actionable steps on how to tackle them individually so you can stop getting into your own way and effortlessly walk away from food when your body has signaled it’s had enough.
Give it a listen and let us know which of the three reasons you’ve identified as your biggest obstacle and the detailed plan you’ve created to overcome it.
How much of your day do you spend thinking about eating?
▪️What you will eat next?
▪️What you wish you could eat?
▪️What you wish you hadn’t eaten?
What about your body?
▪️I want to fit into the clothes I wore pre-pregnancy.
▪️I hate the cellulite on my legs.
▪️I wish my arms didn’t jiggle so I could wear sleeveless shirts.
How much of your day do you spend feeling guilty for what you ate, for what you weigh, for basically, well, for being you?
How much of your day do you spend thinking about the weight you’ve gained or the weight you haven’t lost? Or, the weight you wish you had lost or the weight you plan to lose?
How much of your day do you spend counting calories, points, fat grams and carbs?
How much of your day do you spend reading articles, books, and social media accounts looking for that magical weight loss protocol that’s going to solve all of your problems?
How much time do you spend hating your body when you go clothes shopping, see yourself in a mirror, or in a picture?
I don’t know about you, but just thinking about this makes me want to take a nap.
What a waste of time. What a waste of a perfectly good life.
There are a million things you could be doing and in today’s episode with co-coach, Steph Miramontes, we identify if dieting has become your hobby and the steps needed to reclaim your life.
Join us for this episode of the Fat Murder Podcast if you’re ready to stop sitting on the sidelines of your life and get in the game.
It’s time to have fun and make memories.
Have you ever noticed that you can go to bed at night feeling one way about your body, only to wake up the next morning and feel completely different?
This is something to get curious about because the size of our bodies doesn’t change in this period of time, but how we FEEL about our bodies does. If our body isn’t different, then what’s really going on?
Few people are immune from having “bad body” days. The culture we live in assigns moral (and health) value based on how our body presents to the world.
We are socialized to ignore, suppress, or numb our feelings, especially the uncomfortable, messy or “unacceptable” ones.
Living in a culture that reinforces weight stigma at every turn teaches us that we can and should control the size of our bodies and that failure to do so is a sign of weakness or poor character.
Participating in diet culture changes our relationship with ourselves, our bodies, and food, and over time we lose access to the language to describe our emotional world and adopt the language of food and fat.
So when uncomfortable feelings arise, our body becomes the scapegoat.
Instead of feeling angry, we scrutinize our body. Instead of feeling anxious about the big deadline at work, we feel more body shame. Instead of feeling sad because we had a terrible fight with our partner, we think about a plan to change our body.
We can do this very differently. Join co-coach, Steph Miramontes, and me for today's episode of the Fat Murder Podcast to learn how to skillfully navigate bad body days without becoming self destructive.
Why is it so much easier to keep promises we make to other people, but struggle to do this with ourselves?
You make a date to meet a friend for lunch.
Maybe when it’s time to leave the house to meet this friend, you no longer feel like going.
There’s no real reason why, but you just don’t want to go. Although, it’s too late. She’s already on her way there, so you have a decision to make.
Do you just not show up?
Do you just blow her off because you don’t feel like going?
Probably not. I suspect that you’re the kind of person who keeps their promises.
Why?
Because you care.
You care about what she will think.
You care about how she views you.
You care about being the kind of person who does what she says she will do.
So how do we translate this skill, that you already have, to you? How do you learn how to make and keep promises to yourself?
That is what co-Coach, Eileen Trujillo, and I cover in today’s Fat Murder Podcast episode today.
We will talk about the different kinds of promises you might make. And all the excitement you have when you first make them.
I know you think that excitement and motivation will help you follow through. And it does, to some extent. But you also need to take action and practice taking action over and over again.
We will talk about why it’s easier to make and keep promises in the morning and how to create momentum that will help you stay true to your word even as the day goes on.
You’ll learn why planning on a deep level really helps make keeping those promises easier, and how to plan and break down that promise into small doable steps.
Imagine now how amazing it would feel to do exactly what you said you would do, just like honoring that promise to a friend who is sitting waiting for you at lunch.
You can do this, and in this episode, we’ll help you how.
The “naturally thin” behave in mysterious ways. We all know those people who have that magical superpower where they can just have a bite or two of a cookie, put it down, and never think about it again.
WHAT PLANET DO THESE PEOPLE COME FROM!?
The truth is, these people aren’t born special with a special superpower nor do they have more willpower or a faster metabolism than you.
The difference is in their inner psychology and you can learn how to become this person, too.
Join co-coach, Eileen Trujillo (@eileen__trujillo) and me for their week’s episode of the Fat Murder Podcast as we discuss how incorporating processed foods into your meals can prevent instances of overeating.
You’ll learn:
▪️Where the discomfort and fear of processed foods come from and why you have to confront this to be successful with long-term weight loss
▪️Step by step guidance on how to eat these foods without losing control
▪️How the fear of eating hyper-palatable foods can actually keep you enslaved to them
▪️Why avoiding these foods and keeping them out of your home on perpetuates the cycle
▪️The psychology of the “naturally thin” eater and how you can develop this mindset, too
What do you think? Are you ready to learn the eating habits and inner psychology of the “naturally thin” so you can master your relationship with food and settle into a life that feels amazing?
Check out today’s episode and let us know what you think!
If you're avoiding the work that goes into improving your body image, because you think it will take care of itself once the weight is gone, think again.
Body image is an inside job, and external work isn't the answer.
Join Steph Miramontes and me as we have a conversation with former client, Miriam Blyth, to discuss how the body image work was the necessary step in helping her recover from an emotionally triggering situation that invited frequent instances of overeating (and as a result, weight gain).
In this episode we talk about what Miriam missed when she was a client in my program and what she's since learned two years later.
We'll be discussing:
▪️How to like your body more without losing a single pound
▪️Why so many are struggling with post-pandemic social eating situations and how to manage these scenarios like a boss
▪️How to be less triggered when you hear friends and family talking about their weight loss goals
▪️The value of having a community to lean into when you stumble into hard times and your old coping habits begin to surface
▪️Why most avoid body image work, and what it really means for your results long term (hint, it won't slow you down)
▪️How to go from self-loathing to body neutral, as a bridge to a positive body image
If you've tied your sense of worth to how you look to the outside world, now is the time to start getting uncomfortable, and do the work to change how you feel about yourself and your body.
Last week on the Fat Murder Podcast, my OG co-host, Rog Law (@roglawfitness), returned to celebrate our 100th episode.
This week, we continue with Part 2 of ‘Ask Us Anything’ by responding to the questions you submitted on air.
Topics discussed:
▪️the power of fear setting instead of goal setting
▪️how to stop snacking
▪️navigating social eating when you’re not physically hungry
▪️managing alcohol for weight loss
▪️the ideal time of day to eat for weight loss
...just to name a few.
You don’t want to miss this week’s episode with Rog. We had so much fun diving into all of your random questions and look forward to hearing what topics you’d like us to cover next.
BIG THANKS to everyone who’s followed along and supported the podcast these past two years. We’re at over 250,000 downloads and couldn’t have done it without your support.
Which episode was your favorite? Was there a specific topic that resonated with you? We’d love to hear about it.
Last week on the Fat Murder Podcast, my OG co-host, Rog Law, returned to celebrate our 100th episode.
This week, we continue with Part 2 of ‘Ask Us Anything’ by responding to the questions you submitted on air.
Topics discussed:
▪️the power of fear setting instead of goal setting
▪️how to stop snacking
▪️navigating social eating when you’re not physically hungry
▪️managing alcohol for weight loss
▪️the ideal time of day to eat for weight loss
...just to name a few.
You don’t want to miss this week’s episode with Rog. We had so much fun diving into all of your random questions and look forward to hearing what topics you’d like us to cover next.
BIG THANKS to everyone who’s followed along and supported the podcast these past two years. We’re at over 250,000 downloads and couldn’t have done it without your support.
Which episode was your favorite? Was there a specific topic that resonated with you? We’d love to hear about it.
E P I S O D E # 1 0 0
This week on the Fat Murder Podcast, my OG co-host, Rog Law, is back to help me celebrate our 100th episode.
In this episode, we hosted an ‘Ask Me Anything’, where listeners were encouraged to write in with their questions so we could answer them on the air.
Topics discussed:
▪️thoughts on Sunday meal prep
▪️how to break a plateau
▪️how to increase your willpower
▪️navigating social eating when you’re not physically hungry
▪️the ideal time of day to eat for weight loss
▪️what our perfect day looks like
▪️thoughts on movement like barre classes
...just to name a few.
You don’t want to miss this week’s episode with Rog. We had so much fun diving into all of your random questions and look forward to sharing Part II with you next week.
BIG THANKS to everyone who’s followed along and supported the podcast these past two years. We’re at over 250,000 downloads and couldn’t have done it without your help.
Which episode was your favorite? Was there a specific topic that resonated with you? We’d love to hear about it.
Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived “diet failure.”
Why would eating a spoonful of ice cream drive you to eat the whole pint? It's a defense mechanism.
By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals.
But what if instead of beating yourself up, you met yourself with kindness and compassion? Would that spoonful still turn into a pint?
Join co-coach, Eileen Trujillo, and me for this week's episode of the Fat Murder Podcast where we'll be discussion the missing piece in your weight loss puzzle: self-compassion
You'll learn:
▪️What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food
▪️Why being compassionate with yourself helps reduce instances of overeating
▪️How to be more compassionate with yourself and why it matters
What about you? How long have you been trying to force your body into a smaller version of itself? What negative language have you used to beat it into submission?
If that worked, don't you think it would have worked by now? It's time to try something different. Something that scientifically works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.
It’s fascinating how we’re born with this really cool system within our bodies that communicates when to eat (hunger!) and when to stop (fullness!). Yet so many of us are caught up in following restrictive meal plans and obsessive calorie counting that we’re not even noticing these physical cues.
On this week’s episode of the Fat Murder Podcast, join co-coach, Eileen Trujillo, and me as we discuss how to use fullness as your secret weight loss weapon.
In this episode, you’ll learn:
▪️How fullness is a great way to monitor how your body responds to certain foods based on its daily caloric needs.
▪️How our caloric needs vary widely based on a whole slew of variables — activity level, sleep patterns, menstrual cycle, thermic effect of food (TEF), etc.
▪️Understanding the varying degrees of fullness and the physical sensations you experience
▪️The ways in which being more aware of fullness can help you manage portions, control emotional eating, and know when to stop eating
It seems like most of us only know TWO modes of eating: STARVING or STUFFED. Very rarely do we actually take the time to slow down and sit quietly alone with our food and observe our physical cues.
The truth is, your success is hanging out in the grey, not in the extremes.
Is this easy? Hello no! It takes a ton of practice and patience, but through persistent practice, it becomes easier to identify your body’s ideal needs to effortlessly maintain a healthy weight.
Do you struggle to stop eating when your body says no but your mind says more? What are your current fullness struggles?
Check out this episode and let us know what you think.
Is there anything more frustrating than knowing EXACTLY HOW TO LOSE WEIGHT, but not be able to do it?
You've read the books, you've listened to the podcasts, you've purchased the gym membership, and you've bought the program, but yet you STILL can't do it.
WHY does this happen? It's maddening!
For starters, it has nothing to do with collecting more information.
In today's podcast episode, I’ve invited co-coach, Steph Miramontes, back to the podcast to discuss the primary reasons why we self-sabotage and provide you with some useful strategies to bring this behavior to an end.
In this episode, you'll learn:
▪️The three primary reasons why people self-sabotage and how they can begin to rewrite their inner scripts to overcome these psychological barriers
▪️Why it's important for you to gain clarity on your thoughts and how they influence your behavior
▪️How comparing yourself to others, having a timeline, and feeling as though you "should" be further along fuel self-sabotage
▪️Why rejecting diet culture is the missing piece in solving your weight loss puzzle
What did you think of this podcast episode? What's a valuable insight you learned about yourself and how will you apply this moving forward? Why do you self-sabotage? Let me know in the comments.
For more on this topic, check out our previous episode on "The Art of AVOIDING self-sabotage" and “You Know What to Do, So Why Aren’t You Doing It?” and let us know what you think.
Most often people get confused about what boundaries are and what they are not.
In this episode, I invited co-coach, Steph Miramontes, to help set the record straight by looking at the differences between this amazing tool for creating intimacy and simply setting expectations for other people.
Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservice.
In this episode you’ll learn:
▪️What a boundary is and why they matter
▪️Actionable scripts to help you learn how to establish boundaries with those you love.
▪️How to stand up for yourself in a loving way.
▪️Why it’s important that you take responsibility for your own environment and well-being.
▪️Why boundaries have nothing to do with making others change their behavior, and all about what YOU must do instead.
Tune in to learn how we can prevent others from violating important spaces in our lives and how to do it from the place of love.
Did you give this episode a listen? What did you think? What would you like to hear on the podcast next? Your feedback is always welcome!
In this week’s episode of the Fat Murder Podcast, co-coach, Eileen Trujillo and I discuss why telling yourself no isn’t always a form of restriction.
In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care.
Consider a vegan, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products is an easy decision for her because it aligns with her core values. She’s not operating from a scarcity mindset by making this choice.
The same could be said of our Coach Stephanie Curry who doesn’t eat gluten due to intolerance. She just works around it by eating other foods she enjoys.
When making a decision that honors your values, it’s not coming from a place of scarcity with a goal of weight loss in mind.
You’re not choosing this with the hope to simply lose weight or force yourself to do something you don’t want to do, right? Sometimes telling ourselves no is kindness, not restriction.
Other talking points:
▪️Why is the human brain always wanting more?
▪️How to overcome the self-sabotaging “I deserve it” mentality
▪️The powerful realization that our thoughts are not-always the truth and how to harness these emotions
Give this episode a listen and let us know what you learned about yourself. Any powerful "a-ha" moments or realizations? We'd love to hear them!
When it comes to how we look, how strong we are, how fast we’re progressing and everything in between, our emotions can push our rational minds out of the driver’s seat, take the wheel, and drive us straight towards Crazyville.
Like sticking a fork into an electrical socket, comparing ourselves to others is more often than not a horrible idea that no good can come from.
In this episode, co-coach, Eileen Trujillo, and I discuss the sinkhole of comparison and how to create a more powerful mindset that serves to build you up instead of tear you down.
Topics discussed:
▪️The interconnected relationship between comparison and self-sabotage
▪️Why, if left to our own devices, we will never feel satisfied when we compare ourselves to others
▪️The power of your inner circle, and the importance of regularly tending to those relationships
▪️The dangers of comparing our insides to someone else's outsides
For more of our thoughts on this, you can also check out Episode 42 — The Comparison Trap.
In last week's episode, I interviewed client, Abi Smith, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
This week, I'm excited to share the interview of Friends With Benefits client, Jaymie, on her unique experience in my coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Jaymie was kind enough to open up and share some of hers.
Topics discussed:
▪️Why Jaymie decided to join the program and how it turned out to be exactly what she needed to stop bouncing around from diet to diet and commit to unraveling her emotional ties to food.
▪️Jaymie shares some of her biggest challenges in the program and how the body image coursework was the breakthrough she didn't know she needed.
▪️At what point in the process Jaymie witnessed her relationship with food beginning to shift and how she's been able to overcome her self-limiting beliefs and history of self-sabotage.
▪️Jaymie also discusses why this process "worked" when others never did.
▪️Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.
Thanks again to Jaymie for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.
This week I'm super excited to share another client interview with Abi Smith in the UK.
In this episode, Abi shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting.
After decades of traveling down dead-end roads that left her more frustrated than before, she joined my coaching program not only lose weight but to learn how to drop the food obsession and eat like a "naturally thin" person.
Topics discussed:
▪️What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control.
▪️Abi shares some of her biggest challenges within the program and how it helped her in other areas of her life.
▪️After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB...but Abi wasn't. Why?
▪️Abi opens up about why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed.
▪️At what point in the program the habits began to click for her and physical changes became more apparent.
▪️What Abi wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating.
Please give this week's episode a listen!
Abi was an excellent guest who provided a ton of valuable insights that you can benefit from.
For other topics, like motivation, binge eating, procrastination, and self-sabotage, check out previous episodes.
This week's episode of the Fat Murder Podcast is all about optimizing your success through being coachable.
A person who is coachable is not only receptive to receiving feedback, but they actually go the extra mile to seek out constructive criticism in an effort to improve their performance. The world's most successful people view the input of others as a valuable tool in their arsenal and thrive off of new insights and perspectives. However, in the world of dieting, people are as married to their weight loss strategies as they are to their political or religious beliefs -- which can make it difficult to coach these individuals into a new way of thinking, and ultimately, being. In this week's episode you'll learn: * How to determine whether you're coachable (do you seek advice? do you act on the advice? do you follow-up with the coaching source to ensure you're on the right track?) * The multiple benefits of being coachable (saving time and money without having to second guess yourself) * Why being coachable actually matters and how it can improve your life in all of the best ways * A specific step-by-step breakdown on how to become more coachable so you can get the most out of your role as a student
If your current behavior isn't producing the results you expect, then perhaps it's time to take on a new approach with someone who can personalize your experience down the path to success.
On today's episode of the Fat Murder Podcast, Rog Law, joins me as we discuss: Are you focusing on what's going well or what's going wrong?
As humans, we're guilty of focusing on what's wrong in our lives. It's natural. You can blame this nifty little habit on your reptilian brain whose sole purpose is to protect you and help you survive.
Naturally, this reptilian brain it's going to bring to your attention anything that is potentially "threatening" to your survival. But since this is the safest time there has ever been to be alive, our reptilian brains are getting a little bored, feeling a little useless, and having to look for problems elsewhere.
And that is why we are always so focused on the negative (even if life is actually pretty good)!
Clearly, this habit of constantly noticing what's going wrong is not serving anyone because whatever we focus on expands. So it's time to overcome this bad habit and experience a more beneficial perspective about our lives. Which will lead us to better, more badass, more abundant lives!
In this episode, you'll learn:
- The problem with focusing on what’s going wrong and how to overcome this extremely conditional life
- Why living like this makes it hard to be in control of your mood and create the things that you want
- The 4 steps required to help you stop focusing on what's going right instead of what's going wrong
- You get more of what you focus on -- in other words, if you're obsessing about a recent binge eating episode, you’re more likely to experience it again, the idea goes. If you turn your attention to how good it feels to exercise, you'll feel more inclined to exercise.
Focusing on what's going well will help you achieve your goals because there's plenty of evidence that happier people get more done (and are also likely to live longer).
So focus on what's going right because it will make you happier, and being happy will make you healthier and more productive. Or just do it because it will make you happier. Isn't that reason enough?
Though it has been used for decades as the go-to measurement for health based on your size, in recent years, the BMI has been widely criticized for its oversimplification of what being healthy really means. Join co-coach, Steph Miramontes, and me as we discuss why the BMI is outdated, inaccurate, and needs to be drop kicked as a reliable tool for measuring health. In today's episode, you'll learn: * The history of the BMI (body mass index) and how it's been used to measure a person's height and weight ratio to assess whether they're underweight, normal weight, overweight or obese to qualify for certain healthcare benefits (or lack thereof) * Why the BMI has become a controversial hot topic in recent years and how this relates to racism and sexism * Why the BMI is a poor predictor of health and often creates more problems than it was intended to solve * If we know the BMI is an inaccurate measuring tool for health, why are doctors still using it? * If the BMI is a 200 year old outdated model, what else can be done affordably and efficiently to determine one's health?
Dr Spencer Nadolsky (obesity specialist) in a recent instagram post:
“Saying the BMI is a useless indicator of health is like saying cholesterol or most other markers we measure are useless indicators of health. We must still evaluate the Whole individual and look at it all in context.”
“Body Mass Index” is NOT a worthless measure. It’s a quick screening tool that should be used correctly and assessed on an individual level before diagnosing overweight/obesity vs. muscular athletes vs. non athletes or elderly with sarcopenia)”
"A lean young male with a BMI of 27 is very different from an abdominally obese post-menopausal female with the same BMI. BMI doesn’t take many things into account, such as muscle mass. If everyone could get their body fat measurements taken via DEXA, doctors would just use that, but that isn’t always feasible."
What has been your experience with having your BMI measured at the doctor's office? I'd love to hear your story and how this practice was harmful or helpful to you. What are your thoughts on BMI for determining one's health?
The problem with labeling foods "good" or "bad" is now they've been given life. It stops being a neutral food choice and starts having a moral implication.
In other words, as soon as a food is labeled "bad," we begin to feel bad for making the decision to eat it. And often that guilt spirals into eating MORE food to self-soothe or numb the emotional response. Join co-coach, Steph Miramontes, and me as we discuss why it's so hard to drop the food labels when they feel true. Other topics covered in today's episode: * The differences in how children and adults label food and the role diet culture has played in manipulating society to their benefit * How food labeling continues to perpetuate the all-or-nothing mentality * Why the moral superiority of food labels can cause us to judge others and ourselves harshly * Actionable steps to help you dismantle this toxic belief system so you can begin to approach all foods in a balanced and healthy way
Dropping the food labels can be hard work. In fact, not having the safety net of limiting rules and restriction is the harder path. It’s easier to live life in the black and white because it seems safer than gray. We often don’t trust ourselves around food, hence the need for rules and labels in the first place. But, I'm encouraging you to develop more awareness around the labels that you put around foods. Notice how your thoughts and interactions with the food changes as you rewrite the narrative and drop the food guilt.
Sometimes I ask clients to write down a list of foods they consider to be ‘good’ or ‘bad’. Then, see if you can come up with other words to describe them that have nothing to do with their moral value.
Focus instead on how the various foods make you feel. From there, see if you can try such foods with a different, non-judgment label. How does the experience change?
This week on the Fat Murder Podcast, co-coachi, Eileen Trujillo is back to talk about how to create a life you love, right now. NOT 10 pounds from now, but TODAY.
In this episode we discuss why innate talent, intelligence, and external circumstances only accounts for 25% of our success while the other remaining 75% comes from just a few things. Tune in to hear us talk about: * your mindset and outlook * how to perceive difficult situations as a challenge rather than a roadblock * the value of a solid social support system * the importance of "dating" new or old hobbies and interests * the lost art of having fun and how to reconnect with your inner child
Everyone in your life wins when you bring your best to everyone you interact with. It’s not selfish to prioritize your wants and needs. It’s attractive. And you’ll definitely be someone everyone wants to be around.
This week, I invited co-coach, Eileen Trujillo to join me as we discuss the differences between emotional eating, binge eating, and habitual overeating.
There seems to be a lot of confusion between the three types of eaters, so in this episode we want to provide some clarity to ensure you're following the right plan of action to achieve a specific solution.
If you don’t understand the problem, then you may end up spinning your wheels trying to use the wrong tool to “fix” it. So before you can "fix" it, you first have to identify it.
In this episode, you'll learn:
- Understanding the differences between emotional eating, binge eating, and habitual overeating
- Specific reasons that cause you to emotionally or binge eat and actionable steps to overcome these instances of uncontrolled eating
- What it takes to learn how to manage your mind (and as a result, your emotions)
- Why binge eaters are the most commonly misunderstood out of the 3 types of eaters
- What causes "habitual overeaters" to overeat and what they can do to get out of their head and into their body
Of course, it's entirely possible that many of these behaviors overlap. You can be one, two, or all three of these types of eaters at different times. What type of eater are you? What tools and strategies have helped you confront and overcome your eating challenges?
What we believe and who we believe ourselves to be will always have more impact on our ability to lose weight than food ever will. Our core beliefs infiltrate every thought, feeling, and action we make on a daily basis -- from our values, to our religious and political beliefs, and even the way we eat. We simply follow these blind scripts without exploring who influenced us to feel this way and why. Join Rog Law and me today as we help you develop the awareness and psychological tools on the path to living your best life! Topics discussed: * Understanding who and what influenced your core beliefs and why this could be a big missing piece in your weight loss puzzle. * What are your strongest beliefs? Are they helping or hurting you? * How to decipher where these beliefs come from and actionable steps to help you rewrite those that no longer serve you. * What the process of change looks like when replacing old thought patterns for the better.
What about you? Who were some of your primary influencers? How have they played a role in your life? Are there any you're prepared to ditch? We'd love to hear your thoughts.
When it comes to lifelong sustainable weight loss, one of the most powerful tools in your arsenal is being present with your food.
Unfortunately, with the advent of the internet and our addiction to being 'busy,' most people eat their meals like they're running the 100 yard dash, and as a result, the only rapid thing that happens, is the expansion of their waistline.
Join Rog Law and me for this week's Fat Murder Podcast episode as we talk about the ultimate weight loss 'hack' -- slowing down. Topics discussed: * Why you may have a habit of eating quickly and how to replace this behavior with deliberate intention to prevent instances of overeating * What are the pros and cons of speed eating and are they worth it? * The power of slowing down and connecting with your body (the ultimate calorie counter) * The pivotal role your environment plays in your eating and how you can engineer it for success
If you want to learn more about how your eating habits may be sabotaging your weight loss, check out episode 75 which is all about cancelling your membership to the "clean plate club" and reclaiming your power from food.
--
If you’re someone whose background in dieting consists of calorie counting, food scales, and meal plans, taking on a more mindful approach to eating can be scary as hell.
We take comfort in the hard data. Instead of allowing our hunger and fullness cues to guide our eating, we turn our focus outward to feel safe and secure in our calorie deficit. Join co-coach, Eileen Trujillo, and me on today's episode of the Fat Murder Podcast as we discuss the four stages of weight loss and how to measure progress without the number crunching.
And because progress can be hard to measure without the number crunching, it becomes frustrating to not-always be able to tell if you’re on the right path. This episode will help you see where you are, understand why you’re there, and provide you with some helpful tools to help you keep moving forward.
What about you? What stage are you currently on? Where were you three months ago? And where will you be six months from now if you keep practicing?
In this week's episode, I invited co-coach, Eileen Trujillo, back to the podcast to discuss why you may fear hunger.
If you've been dieting for a while, it's possible that you've become completely disconnected to your physical cues. In fact, it's quite common to avoid hunger altogether by preventing it through "snacks" to keep it at bay.
BUT, if you're interested in learning how to eat like a "naturally thin" person, you're going to have to learn how to get comfortable in your discomfort with hunger. And this episode is all about showing you how.
Join us as we discuss:
- Why you may fear getting TOO hungry and how this prevents sustainable weight loss
- The influential role cultural differences play in managing your hunger
- Why it's important to embrace hunger as a natural physical cue, just like needing to go to the bathroom or getting tired
- Where your panic or fears come from and the practical steps required to manage them effectively
- How your hunger signal will teach you the appropriate amount of food for your body
Eating like a “naturally thin” person means waiting until you’re hungry to eat. Not ravenous, but the early signs of tummy rumbling.
But most people eat BEFORE they experience physical hunger. Why? Give this episode a listen and let us know what you learn!
She's BaaAAaAack!
In this week's episode, I had the pleasure of interviewing my Friends With Benefits client, Dr Roma Amin...AGAIN!
Dr Amin is a family physician who was kind enough to open up and share her dieting struggles as she navigated medical residency while simultaneously planning a wedding...and now, the stressors of being on the frontline battling COVID-19.
Before the program, Roma, often turned to food as a way to delay studying or "reward" herself for surviving another hard day.
Despite being a medical professional who understands the intricate ins and outs of the human body, Dr Amin struggled with the psychological aspect of dieting.
After years of losing and regaining the same 15-20 pounds, she finally reached her breaking point and joined my Friends With Benefits program to put her dieting struggles behind her once and for all.
In this episode, Dr Amin is back to discuss:
▪️The biggest challenges has faced since ending the program
▪️ As an emotional eater, how has been coping with the fire dumpster of 2020?
▪️How measuring progress through habit tracking and non-scale victories (instead of scale weight) has contributed to successful weight loss she has been able to maintain throughout the ups and downs of the coronavirus.
▪️What holiday and social eating looked like for her now compared to years previous (hint: no more food anxiety or losing control)
▪️Dr Amin's shares her BEST advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change.
...and so much more!
You definitely DONT want to miss this insightful episode. Give it a listen and let us know what you think in the comments!
From Keto to Weight Watchers; Whole 30 to the South Beach Diet, it seems like everyone is trying to put their own unique spin and branding on how to put food in your mouth, and Intermittent Fasting (IF) is no different.
The problem with IF, much like every other diet, is that it embeds you in the world of unsustainable dietary rules that take you away from connecting with your body and learning to interpret the many signals that it sends to you on a daily basis.
Join Rog Law and me on today's episode where we dive right into 5 reasons why Intermittent Fasting might not be for you. Topic discussed: * Why IF isn't ideal for muscle building * How IF can skew your perception of what an appropriate portion of food looks like * The commonality of IF and how contributes to the normalization of bloat and heaviness in the stomach * How IF encourages eating according to a clock while ignoring your natural hunger signals * How IF perpetuates the cycle of overeating
There’s nothing magical about it. Sure, there are a few proven benefits of fasting, but there are equally as many challenges that can often result in overeating.
In short, many people have achieved wonderful results with IF, but many haven’t. The only way to know whether it will work for you or not is to try it and see.
However, keeping that in mind, there are many reasons why I’ve chosen not to incorporate IF in the program I’ve created for my clients. Just a few of which are discussed in this episode.
What about you? Have you tried IF?
This week I'm super excited to share another former Friends With Benefits client interview with Maddie O.
Nearly one year ago, I invited Maddie to be a guest on the podcast to share her experience in the program. Now, she's back with an update on how she's been doing without the structure and accountability of working with coaches.
Prior to joining FWB, Maddie struggled with emotional eating for many years. Like most yo-yo dieters, she wanted to not only lose the weight, but to lose the mindset that caused her to gain it in the first place.
Topics discussed:
▪️What it's like to be a food-obsessed dieter to someone who is effortlessly able to keep processed foods in the home without feeling out of control
▪️After years of wasting money on unsuccessful weight loss programs and products, most people will be skeptical of a psychology-based program. Maddie shares how this has been the difference maker in her long-term success
▪️Maddie discusses some of her biggest challenges after the program and how she now has the psychological tools to navigate through them without turning to food
▪️What physical changes she's seeing one year post-program and the eye-opening revelations she's made while continuing to step further away from diet culture
▪️Maddie shares the freedom she’s experienced post-program and goes into depth about her summer “ice cream tour”
▪️ How COVID has impacted her relationship with food as she works from home
Please give this week's episode a listen! Maddie was an excellent guest who provided a ton of valuable insights that you can benefit from.
For other topics, like motivation, binge eating, procrastilnation, and self-sabotage, checkout previous episodes. What would you like to hear next?
Thanks for tuning in!
Every year, millions of dieters -- maybe even you -- set their eyes on a weight loss goal for the new year. Generally, the SAME weight loss goal they've had for the previous decade on January 1st. This year, I'm encouraging you to try something different; something that actually works. Screw what the 90% of unsuccessful dieters are doing, and learn what the successful 5% are doing instead. In this exclusive episode with co-coach, Steph Miramontes, you’ll learn:
* WHY you self-sabotage, and lifelong strategies to end it forever.
* How perfection is the enemy of progress, and why embracing your imperfections is essential for long-term success.
* How diets lead you down a path of hopelessness and frustration, and actionable steps you can take TODAY to help you lose weight without one.
* The real reason you feel out of control around food (hint: you’re not addicted), and how understanding your inner psychology will change the game.
Do you have a resolution for the new year to lose weight? Have you mapped out your plan on how you're going to get from Point A to Point B? I'd love to hear about your pathway to success. How are you going to achieve your goals this year?
In this episode, I had the pleasure of interviewing former Friends With Benefits client, Miriam Blyth. Nearly one year ago, I invited Miriam to share her experience in the program. This time, she's back with an update on how she's been doing without the structure and accountability. Prior to joining FWB, Miriam struggled with losing weight for 20 years. In the previous episode she shares the traumatic story behind her first dieting attempt and how that event propelled her into a negative spiral of disordered eating for decades.
In this week's episode, we discuss:
▪️The biggest challenges she faced when the program ended and how she's been able to execute the psychological tools she learned to remain consistent in her habits.
▪️Miriam shares her experience with hunger directed eating prior to working with one another, and why having a more structured program was the game-changer she needed
▪️How COVID has impacted her relationship with food as she's navigated the UK's numerous lockdowns (hint: nothing changed)
▪️What physical changes she's seeing one year post-program and the eye-opening revelations she's made while continuing to step further away from diet culture
▪️What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
▪️Miriam's BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change.
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
If there’s a topic you’d like us to cover in an upcoming episode, let us know in the comments below. Next week, don't miss former FWB Client, Maddie's, one year post-program update.
If you're avoiding the work that goes into improving your body image, because you think it will take care of itself once the weight is gone, think again.
Body image is an inside job, and external work isn't the answer.
Join me, and Steph Miramontes of Soul Centered Fitness as we break down all the nuances that make this work some of the most valuable you'll ever do.
In this podcast we talk about what body image is, and why we are so focused on our bodies as a society.
You'll learn -
- How to like your body more without losing a single pound.
- How society and media paint an unrealistic ideal, and how to avoid comparison.
- How to get less triggered when seeing photos of yourself that you don't like.
- Where our kids are picking this up, and what we need to do to help them avoid common body image traps.
- Why diversity is great, and why we should be celebrating our differences.
- What role cosmetic surgery has played in shaping our opinions of ourselves.
- How to stop avoiding this work, and what it really means for your results long term (hint, it won't slow you down).
- How to go from self-loathing to body neutral, as a bridge to a positive body image.
If you've tied your sense of worth to how you look to the outside world, now is the time to start getting uncomfortable, and do the work to change how you feel about yourself and your body.
You can connect with Steph on Instagram and on her Podcast MindBody Alchemy.
Is there anything more frustrating than knowing EXACTLY HOW TO LOSE WEIGHT, but not be able to do it? You've read the books, you've listened to the podcasts, you've purchased the gym membership, and you've bought the program, but yet you STILL can't do it.
WHY does this happen? It's maddening! For starters, it has nothing to do with information. In today's podcast episode, Rog Law, and I discuss the primary reasons why we self-sabotage and provide you with some useful strategies to bring this behavior to an end. In this episode, you'll learn: * The three primary reasons why people self-sabotage and how they can begin to rewrite their inner scripts to overcome these psychological barriers * Why it's important for you to gain clarity on your thoughts and how they influence your behavior * How comparing yourself to others, having a timeline, and feeling as though you "should" be further along fuel self-sabotage * Why rejecting diet culture is the missing piece in solving your weight loss puzzle
What did you think of this podcast episode? What's a valuable insight you learned about yourself and how will you apply this moving forward? Why do you self-sabotage? For more on this topic, check out our previous episode on "The Art of AVOIDING self-sabotage" and let us know what you think.
Last week my co-coach, Eileen Trujillo, joined me as we talked about the pitfalls of people pleasing and this week she’s back again to discuss how to enjoy your favorite restaurant foods without packing on the pounds.
Eileen and I recently spend the weekend in Dallas, Texas attending a business retreat with our two other co-coaches, Steph Miramontes and Stephanie Curry.
Together, we had an opportunity to collaborate on our best restaurant dining strategies so Eileen and I could share them in today’s episode.
You’ll learn:
- My number one strategy on how to manage your multiple courses without overdoing it
- Why eating your “best bites first” is the game-changer you didn’t know you needed
- How shifting your perspective on the restaurant dining experience makes walking away from food easier than ever
- Why you fear “wasting food” or “not getting your money’s worth” and how to overcome this scarcity mindset that sabotages your weight loss goals
Join Eileen and me as we provide you with actionable steps from appetizer to cocktails to dessert. You can have your cake and eat it, too.
Give this episode a listen and let us know if it helped.
People pleasers are not just nice people who go above and beyond trying to make everyone happy. Those who suffer from the "Disease to Please" are people who say "Yes" when they really want to say "No" and as a result, lose sight of what they authentically want.
Join co-coach, Eileen Trujillo, and me as we discuss how the worthiness of a people pleaser hinges on the approval of others which often causes them to sacrifice their own happiness in the process.
Other topics discussed:
- Identifying what key areas and people in your life, where people pleasing rears its ugly head
- The value of boundary setting and how this allows you to be the most authentic and genuine version of yourself
- How prioritizing your own happiness actually leads to more fulfilling personal and professional relationships
- Actionable steps on how to become more comfortable prioritizing your own emotional needs and wants
- How letting go of your desire to be liked by everyone frees you up to surround yourself with people who genuinely like you for YOU, and not for what you can do for them
If you're a recovering perfectionist who strives to win the affection of others by being a martyr, you may want to check out our other podcast episodes on the topics of perfectionism and how this mindset holds you back.
If you’re anything like me, you grew up in a home where you were encouraged to “clean your plate.”
We rarely question the beliefs or habits that are passed down to us as children, and as a result, we repeat these same patterns as adults, blindly accepting them as gospel truth without ever questioning their validity.
Join Rog Law and me as we help you rewrite your guilt-ridden stories about "wasting food" and why it's important you turn in your membership to the "Clean Plate Club".
Topics discussed:
- How the western world is home of gigantic portion sizes and why this is killing your progress
- The power of environment and how your eating behaviors change when you sculpt it in a way that meets your needs
- Why second servings almost-always create a second chin
- The difference between mind hunger vs. physical hunger and why it's critical to your success that you learn how to navigate both
As Americans, this Thursday we'll be celebrating Thanksgiving. You don't want to miss this episode to help you gain some useful insights and strategies going into your holiday meal. For more on the topic of Mind Hunger vs. Physical Hunger, check out episode 53.
When it comes to losing fat, dieters are bombarded with so much information that it can completely cripple them. On top of having to manage the constant flow of conflicting information, you're also faced with the daily demands of life that quickly drain your willpower, leaving them stuck in a perpetual rut.
Join Rog Law and me as we arm you with the tools to better understand how your willpower works so you can achieve and effortlessly maintain your weight loss goals. Topics discussed: * How spending a few minutes at the end of each day preparing for the following day is the superpower to success * Why tackling your biggest task first creates momentum * An in depth discussion about the secret lifehack: commitments are better than decisions * Why consistent meal times can be the difference maker for preserving willpower and preventing decision fatigue * The long lasting benefits of simplicity and how it trumps complication
Researchers who study self-control often describe it like a muscle that gets fatigued with regular usage. If you want to better understand how to combat procrastination by developing other self-control techniques, check out episode 31 and let us know what you think!
When it comes to being "naturally thin," most people think that it comes down to a roll of the genetic dice, and if you're unlucky enough to roll the wrong set of genes, you're screwed.
The reality is that while genetics certainly play a role in your body composition, they're not the primary driver when it comes to managing your weight.
Join Rog Law and me for today's episode as we tackle the 11 eating habits that will allow you to lose (and keep off) the unwanted weight while eating the foods you love.
Topics discussed:
- How distracted eating leads to disconnected eating
- Why eating what you love can actually leads to the best results
- How to develop the powerful skill of listening to your physical cues to lose weight and keep it off forever
- Why the word "no" (when dealing with others) is the life-changing superpower you never knew you needed in achieving your aesthetic goals
To learn more about why you may be struggling with weight loss, check out Episode 46 where we discuss 5 Reasons Why You Still Haven’t Lost the Weight (and What to do About it).
The unfortunate truth about dieting is that once you start, you'll never stop. It’s almost as if once you decide to go on one, you’re signing a contract to be unhappy and dissatisfied with yourself until the number on the scale says the magic number that will unlock your worthiness. Then, you're suddenly allowed to live your life.
Unfortunately, that isn’t how this works.
Join Rog Law and me on today's Fat Murder episode while we discuss the multitude of ways you can still make progress without putting the scale in charge of your happiness. Through the power of non-scale victories, weight loss becomes easier than ever. Topics discussed: * What change on the scale represents (it's not what you think) * Why extreme behaviors tend to lead to extreme sabotage * The power of mindset and why it's more important than any diet you'll ever attempt * How focusing on what's going right instead of what's going wrong is the superpower you need to achieve your weight loss goals
To learn more about the process of sustainable weight loss, check out episode 41 where we discuss the art of avoiding self-sabotage.
With Halloween upon us, the Sugar Express is rolling full steam ahead! This is the time of year when cravings reach critical mass, new diabolical scientific concoctions hit the streets, and candy bowls across the land always seem to be filled to the brim. Unfortunately, this holiday also brings about unnecessary stress, self-judgement and uncontrolled eating - truly scary stuff! Join Rog Law and me as we pull back the curtain on the same old tired trick that spooks us every year so that you can learn to enjoy the holiday without the guilt and shame. Topics discussed: * Why you feel guilty for eating processed foods -- who taught you how to feel this way and why is it important? * How eating them with intention will help you remove these hyperpalatable foods from their pedestal and take control of your food obsession * Why it's imperative to your weight loss success to remove the "good" and "bad" food labels and embrace these foods without judgment * The magic of awareness and practice when it comes to tackling the foods you fear
For more information on how to get and keep your mind right while you drop the weight once and for all, check out episode 41 for a discussion all about self-sabotage and how to avoid it.
For most people, the journey of weight loss is marred by fear - the fear of giving up foods you love, the fear of not being able to lose the weight, and the fear of not being able to maintain the results when you are successful.
Sadly, most of these fears end up being a self-fulfilling prophecy because what you fear, you invite into your life. Thankfully, there's a better way.
Join Rog Law and me as we show you actionable ways to move beyond your fears and into your dream body without fear of regaining the weight.
Topics discussed:
- Why it's important to rewrite your identity and how this superpower will make aloof your wildest dreams come true
- Why rapid weight loss challenges suck and what you should be doing instead
- Before you can change your behavior, you first have to understand your patterns and triggers so you can be aware of your vulnerabilities
- Despite your best efforts, a long term plan is always going to produce better results than a short term plan
- Why it's valuable to confront your fears so you can learn how to use them to your advantage
For more information that can help you on your fat loss journey while drop-kicking fear in the face, check out episode 48 on why self-care is critical for weight loss.
If you're you've ever said:
"I'll start tomorrow."
"I need to eat all of this now because tomorrow it's back to the diet!"
"I'll get back on track on Monday."
This tells me you're someone who struggles with the "all-or-nothing" mindset. Unfortunately, when you have this thought pattern, it makes consistency nearly impossible to achieve. And consistency is essential for success.
This week I've invited my co-coach, Eileen Trujillo, to return to the podcast so we can discuss how to drop the perfectionist mindset and bring an end to the cycle of self-sabotage, once and for all.
And want to stop giving up on yourself when you have a minor setback, this week's episode is a must listen.
Topics discussed:
- Logically, you know you shouldn't be doing this, but you do it anyway. WHY does this happen and what to do about it
- Actionable strategies on how to handle slip-ups. Do you quit? Do you tell yourself you’ll never get this? This kind of thinking may be at the root of your problem
- Why every time you quit on yourself, success gets harder to keep going
- The REAL solution to help you pick yourself back up when you fall down
- How self-compassion, kindness, and patience are the tools you need to see failure as the bridge to success
Join Eileen and me as we do a deep dive into this topic, but if you'd like to hear some others, you can check out a recent episode we did together on secret eating. That one in particular, appeared to be a big hit among our Friends With Benefits clients. I'd also love to hear any of your ideas on topics you'd like us to cover in the future.
What's been your favorite one? What episode have you found to be helpful? Let us know!
In last week's episode, I interviewed a Friends With Benefits client, Danielle Scheid, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
In this week's episode, I interviewed another client, Stephanie Curry, on her unique experience in my coaching program.
As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Stephanie was kind enough to open up and share her extensive dieting history as a Weight Watchers lifetime member.
Topics Stephanie and I discussed:
- How a previous client interview with former Weight Watchers Leader (Andrea Seabrands) was the wake-up call she needed to stop dieting and commit to unraveling her emotional ties to eating and lose the weight, once and for all
- As a stay-at-home Mom who’s dedicated to her special needs son, Stephanie shares some of her biggest challenges in the program and the small changes that contributed to her weight loss results
- At what point in the process, Stephanie witnessed her relationship with food beginning to shift and how she's mastered any spontaneous date nights out to dinner with complete confidence.
- Stephanie also shares why this process "worked" when 20 years of dieting, never did
- Her best piece of advice for those who fear gaining weight if they stop macro/calorie/point counting, and why confronting this fear is essential for long-term success
Thanks again to Stephanie for being a guest and sharing her valuable insights. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future.
This week I'm super excited to share another client interview with Friends With Benefits member, Danielle Scheid.
In this episode, Danielle shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting.
After decades of traveling down dead-end roads that left her more frustrated than before, she joined the Friends With Benefits group to not only lose the weight but to learn how to drop the food obsession and eat like a "naturally thin person."
Topics discussed:
- What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control
- Danielle shares some of her biggest challenges within the program and how it helped her in other areas of her life
- After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB
- Danielle opens up about why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
- At what point in the program the habits began to click for her and physical changes became more apparent
- What Danielle wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating
Please give this week's episode a listen!
Danielle was an excellent guest who provided a ton of valuable insights that you can benefit from.
For other topics, like motivation, binge eating, procrastination, and self-sabotage, check out previous episodes.
Dieters think that they have an 'eating too much food' problem, and this is why they can't lose weight. And while there is certainly truth to that, it's not the whole story. We spend only a few hours per week eating, but we spend 168 hours without our thoughts, and it's these same thoughts that cause us to struggle. Food isn't the problem; it's how we THINK, FEEL, and INTERACT with food that's our biggest hindrance.
Join Rog Law and me as we drop the hammer on your scarcity mindset and show you how to reach the fat loss promiseland, once and for all.
Topics discussed:
- Why telling yourself "no" keeps you in a perpetual state of feeling restricted and deprived (which leads to more overeating).
- The real reason behind your obsessive thoughts about food and how to beat them into submission.
- How the 'good food' vs 'bad food' dichotomy is one of the primary reasons why you overeat and why it's critical to your success that you learn how to detach from food emotionally.
- Why the "Last Supper" mentality keeps you stuck in a perpetual state of guilt, causing you to self-sabotage.
- Actionable steps to help you abandon a scarcity mindset and switch to one of abundance, and lose the food obsession forever.
Check out this week's episode and let us know what you think. If there's a future topic you'd like us to cover, please leave it in the comments. We'd also love to hear which episode is your favorite or what topics have helped you the most. Was it mastering your hunger? Overcoming procrastination? Managing your cravings? Let us know!
As much as we'd like to think that we're completely rational beings in our approach to and view of the world, the reality is that we're wildly emotional creatures as well. Emotions are useful. They help us survive and give zest to our lives, but when we allow them to completely take the wheel, we can find ourselves on the road to disaster.
Join Rog Law and me as we look at the roots of emotional eating and arm you with the necessary mindset shifts to get out of your own way and on the path to fat loss success.
Topics discussed:
- Why you don't actually have a food problem and what you should be focusing on instead.
- How the diet industry actively plays into your emotions in order to make you feel bad about yourself (to sell you their products).
- How focusing on your weight can keep old, emotionally charged stories about not being 'good enough' alive.
- 5 action steps that you can take TODAY to begin your walk on the path to food freedom.
What are some things that have helped you manage your emotions instead of turning to food? What coping strategies have you developed that allow you to welcome your thoughts and feelings instead of stuffing them down with food?
Have you ever taken a photo with family or friends and after seeing it, immediately cringed and deleted it?
You then spend the entire day in your head, upset and disgusted with your body with a promise yourself you’ll “do better.”
If this sounds like you, then today’s episode is a must-listen. In this episode, I invited co-coach, Eileen Trujillo, to return to discuss the disservice in beating yourself up for how you look in photos or in the reflection or in the mirror.
In this episode:
- How beating yourself for how you look is always a losing strategy
- Why it’s important to make peace with seeing yourself
- Understanding that you’re so much more than your image
- How to stop yourself from getting overly emotional and self-sabotaging
- Why it’s essential to your success that you practice accepting who you are, today
This episode is for those who know they want to improve their relationship with food and their body, but are afraid of spiraling out-of-control and want a proven, step-by-step system to go from feeling crazy around food to normal again!
You can either live your life at war with your mind or learn to work in sync with it. Give this episode a listen and let us know what you think!
We've all heard the comments from our family, friends, and co-workers:
”Just have a bite! It won’t kill you!”
”What’s one meal? Treat yourself!”
”It’s Friday, live a little!”
We've all heard comments like these a thousand times over the years. People commenting on how you need to try a few bites of dessert or finish the last breadstick in the basket.
No matter how well-meaning they may be, food pushers are some of the most difficult landmines for dieters to navigate in their quest for weight loss.
Instead of living in a state of anxiety, fearing how people will respond when you start enforcing boundaries, join Rog Law and I as we help you learn how to kindly side-step food pushers on your path to weight loss success.
Topics discussed:
- The two types of food pushers and why it's important you understand their motives so you know how to respond.
- Why it's important for you to stand your ground with kindness in your heart.
- Understanding the psychology of a food pusher and meeting them with kindness, gratitude, and oftentimes, empathy.
- Verbal scripts to help you know exactly what to say to food pushers so you'll never leave another holiday party miserably full.
What about you? What are some ways you handle the food pushers in your life? Do you give in to their demands or do you hold firm and clearly state your boundaries?
When it comes to losing weight, there's no way around it: we HAVE to eat food. The problem many dieters run into is that they're torn between two extremes:
Restrictors: These people diet like it's their full-time job
Permitters: These are the YOLO! dieters
Join Rog Law and I today as we explore the world of dieting, the two types of people that inhabit this magical land, and how to turn the tables in your favor.
Topics discussed:
- Understanding the differences between Permitters and Restrictors; how these two types interact with food and what they can do to overcome these self-limiting barriers
- How the way we view our body can influence how we view our weight loss journey
- Why awareness and being kind to yourself are the two major players when it comes to any successful weight loss story
- A step-by-step process on how to navigate your way out your dieting type so you can lose the dieter's mindset (and the weight), once and for all
- How your diet brain is a dirty rotten liar that can't be trusted and what you need to be listening to for guidance instead
What about you? Are you a Restrictor or a Permitter? Everyone has aspects of both, but similar to having a dominant right or left hand, knowing which one you are can help you break free from the shackles of dieting.
We silly earthlings tend to be final-hour creatures: we tend to wait until we hit rock bottom to initiate a change for the better, all while at the same time wanting the results to appear over night. While this might work flawlessly in the movies, real life operates by a different set of rules.
Join Rog Law and I as we dive deep into why your expectations be killing your progress softly.
Topics discussed:
- Why it's important to understand the power of the two words: "should" and "is"
- How to embrace slow progress and see it as the super strength that it is -- slow weight loss is permanent weight loss
- The benefit of slowing down and how it allows you to be present in your life, and as a result, less interested in food
- The value of reframing your "struggles" and how to recogize them as an integral part of your success
- Why you can't diet your way into a healthy relationship with food
What's an area of your life where you've benefited from slowing down and removing the pressure of racing against a timeline? We’d love to hear your experience. Leave a comment and let us know!
Hunger gets treated like the [insert hair color here] headed stepchild of the transformation: preferably never seen or heard from. This is unfortunate, because hunger is actually the unsung hero when it comes to not only reaching your goals, but maintaining them for life.
Join Rog Law and me as we dive into the importance of hunger and why you should get to know it.
Topics discussed:
- The basics: why 3-4 meals per day can unlock your pathway to weight loss success
- Mind hunger vs Physical hunger - why it's essential to understand the difference
- The damaging hunger stories we tell ourselves and how they keep us stuck spinning our wheels
- How telling yourself "no" breeds obsessive thoughts and leads to self-sabotage
- Practical solutions to helping you successfully navigate morning hunger
What about you? How do you feel about hunger? Is this something you're comfortable with or do you actively try to avoid hunger?
With the recent influx of parents contacting me regarding children's eating habits and body image issues, this week I invited Steph Miramontes from Soul Centered Fitness to return to the podcast to discuss the two burning questions on every parents mind:
What can I do to ensure my kids grow up with a healthy relationship to food?
How can I help them love their bodies in a world that's hyper-focused on achieving unrealistic body standards?
Topics discussed:
- Beliefs and biases around what is truly healthy, and what is based on unrealistic societal expectations
- Why dieting and food shaming contributes to lifelong food issues and how to create positive eating experiences
- Why it's important to prioritize family activities, and learning to be flexible with your own food and exercise rules
- Why it’s essential that you heal your own relationship to food and body in order to successfully model for your children
- How to separate facts from fear and why it's essential for your children's personal development and growth
- Losing the shame and guilt and embracing that you will never be a perfect parent
What about you? What steps have you taken to teach your children healthy eating habits? What are some positive ways you've helped your young ones learn to love and respect their bodies?
Resources discussed in this episode: Celebrate your body
The Body Project
Feeding Littles
Kids.Eat.In.Color
Kids.Nutritionist
Podcast episode with Steph and Leslie on The Successful 5%
More from Steph Miramontes
Steph’s Instagram
Join The SCF Collective
Get access to Steph’s Free Stay Home Survival Guide
Have you ever bought cookies you’ve been craving, consumed the entire box, and then taken out the trash before your partner returns home?
Or maybe you’ve ordered a salad while dining out with friends, but stopped to pick up a cheeseburger and fries on your way home so you can enjoy the food without feeling judged?
Yeah, me too. Join co-coach, Eileen Trujillo, and I as we discuss why dieters like to eat alone and how the foods you eat in secrecy are never carrots and celery sticks. Other topics: * Why you’ve attached moral judgment to these processed foods, you feel guilt and shame — which, ironically, as an emotional eater, only causes you to eat MORE. * How removing the “bad” label will help you become more consistent in your success * Why you may feel compelled to hide how you eat and how this perpetuates the cycle of overeating * How hiding what you eat from other people is sending yourself the message that who you are cannot be valued
What about you? Do you have a history of secret eating? How did you break the cycle? I'd love to hear your story!
Calorie counting is often touted as the Holy Grail of fat loss, and while it is effective, it often comes with a heavy mental and physical price tag attached to it. From constantly being on-guard about how many calories every piece of food you eat contains to avoiding social events because you fear not being able handle the food that's there, for some this can be a one-way ticket to Crazyville, population: you.
Join Rog Law & I as we discuss alternative methods to calorie counting that lead to the same places but with a lot more enjoyment (and lasting results)
Topics discussed:
- The importance of self trust
- Learning how to fish vs being given a fish
- The power of avoiding the extremes and learning to navigate the gray areas of eating and nutrition
- What you'll learn about yourself as you transition away from calorie counting
- Process over results = lasting results
Are you a calorie counter? Do you fear weight gain as a result of mindful eating? Let us know your thoughts.
With our phones being glued to our hands on a daily basis, social media is the place where many of us spend the majority of our digital time, and unfortunately this can hijack not only our fat loss results, but our happiness as well.
We are the result of our environment, and when we're constantly afloat in a sea of calorie counting infographics and shiny booty pics, it's easy to start to doubt who we are and where we're going.
Join Rog Law & I as we discuss how to navigate social media in a way that serves instead of hindering.
Topics discussed:
- The pitfall of having too many voices in your ear
- Letting who you want be guide who you follow on social media
- Information overload leading to self-sabotage
- Are your goals really yours?
- The importance of putting what you see on social media in the proper context
How does social media affect your day? Does it hinder you or help you? Let us know!
Physical hunger shows itself with a physical sensation of emptiness in your stomach, often accompanied by a rumbling feeling. Psychological hunger is simply the desire to eat, with no physical indicators that your body is needing more food at that moment.
Eating when your body isn't signaling a need for more fuel is a symptom of a deeper issue and can lead to weight gain when consistently ignored.
Join former client and current co-coach, Eileen Trujillo, and me as we discuss:
- The obvious and not-so obvious differences between mind hunger and physical hunger and why understanding this is imperative to your body composition goals.
- Why learning your physical hunger cues requires consistent practice and patience.
- Why it's important to become familiar with varying degrees of hunger and how to use this skill as a weight loss tool.
- Actionable steps to help you learn how to navigate hunger and become more in-tune with your body's needs.
What have you learned about your body's hunger signals as you've practiced hunger directed eating? We'd love to hear your comments below. Thanks for listening!
The most damaging beliefs of all are the self-limiting beliefs we have about ourselves.
These toxic thoughts become our reality. It’s a self-imposed box we lock ourselves into; it’s the lens we view the world through and we behave in accordance with our beliefs about ourselves.
It’s this inner critic that prevents us from reaching our true potential.
Join Rog Law & me as we talk about the dangers of identity labels and what to do instead.
Topics discussed:
- Why limiting beliefs are so dangers
- The power of positive labels (and how to create them)
- What self-talk is and how you can use it to your advantage
- How to create identity-based goals
What about you? How does your inner critic show up in your life? Let us know your thoughts!
In last week's episode, I interviewed a Friends With Benefits client, Aubrey Allen, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
In this week's episode, I interviewed another client, Julia Fletcher, on her unique experience in my coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Julia was kind enough to open up and share some of hers.
Topics Julia and I discussed:
- The wake-up call she needed to stop bouncing around from diets to diets and commit to unraveling her emotional ties to eating and lose the weight, once and for all.
- Julia shares some of her biggest challenges in the program and the small changes that contributed to her dramatic weight loss results.
- At what point in the process, Julia witnessed her relationship with food beginning to shift and how she's mastered any restaurant/social setting with complete confidence.
- Julia also discusses why this process "worked" when others never did.
- Her best piece of advice for those who fear gaining weight if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.
Give this episode a listen and let us know what topics you'd like to hear in the future.
This week I'm super excited to share another client interview with Friends With Benefits member, Aubrey Allen.
In this episode, Aubrey shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined the Friends With Benefits group to not only lose the weight but to learn how to drop the food obsession and eat like a "naturally thin person."
Topics discussed:
- What it's like to go from an "all-or-nothing" mindset to someone who effortlessly keeps treats in the home without feeling out of control
- Aubrey discusses some of her biggest challenges within the program and how it helped her and her husband reconnect and form a deeper relationship
- After years of wasting money on unsuccessful weight loss attempts, most people will be skeptical of a psychology-based program like FWB. Aubrey shares why she had the courage to join and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
- At what point in the program the habits began to click for her and physical changes became more apparent
- What Aubrey wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating
Please give this week's episode a listen! Aubrey was an excellent guest who provided a ton of valuable insights that you can benefit from. For other topics, like motivation, binge eating, procrastination, and self-sabotage, check out previous episodes. Thanks for tuning in!
When it comes to fat loss, how you're physically (and mentally) feeling at the end of a meal can determine so much of your actual success. Unfortunately, we often blow right past the signs that our body has had enough not for just one meal, but every meal. Do this often enough and you'll stay stuck, frustrated and confused as to why your efforts aren't yielding results.
Join Rog Law & and me as we talk about how to end your meals properly!
Topics discussed:
- Why it can be so challenging to stop eating at the end of a meal
- Determining if overeating is a habit or not
- The importance of changing your environment to guide you towards success
- Strategies on how to determine how full you are
Did you find this episode helpful? What topics would you like to hear about in the future? Let us know!
In the pursuit of achieving a lean physique, one of the most important aspects that is thrown by the wayside is....well, ourselves. While fat loss is a physical process that anyone can learn, we aren't taught to care for our mental well-being along the way.
Join Rog Law and me as we give you the lowdown on how to take good care of your mind while you take care of your body.
Topics discussed:
- Where emotions come from and the importance of noticing these triggers
- How having too many rules can stifle your self-care journey
- The roles of patience, compassion and kindness
- How unmet needs can show up in the most unexpected ways
- How to develop a self-care savings account
How do you take care of your mental health? Did you find this topic helpful? Let us know!
Along the road of getting anywhere that we want to go, those fun and silly things we call "emotions" will jump into the street out of nowhere. One of the most notorious offenders (imagine it standing in front of a lineup holding some prison numbers if that makes your mind giggle) is guilt, and it can cause a wreck before you make any significant progress on your journey.
Join Rog Law and I as we talk about guilt, the role it plays in a typical person's fat loss journey, and how to navigate it successfully.
Topics discussed:
- Why guilt is a useless emotion.
- The ways that guilt manifests itself in terms of your actions.
- The permission you need to move beyond guilt.
- Tools to propel your progress forward WITHOUT the shackles of guilt.
How do you handle guilt? Would these tools work for you? Let us know!
Here's a shocking statistic for your eyeballs: 95% of diets fail, which I honestly think is a low number. If you don't stick to the unreasonably strict guidelines that most diets prescribe for the rest of your life, then the diet will inevitably fail.
But here's the good news: you don't have to become part of this statistic
Join Rog Law & me as we get down and dirty and talk about the reasons why you keep spinning your wheels and what you can do today to bust loose, lose the weight and get on with your life.
Topics discussed:
- The WHY you're eating and how it's far more important than the WHAT
- Feeling escapism via food
- How our need for immediate results keeps us from having ANY results
- Faith, belief & trusting the process
- Why thinking your situation is unique can keep you from executing on what's known to work
Let us know what you thought of this episode! Do you have an idea for a future podcast? We would love to hear from you!
Have you ever noticed how perpetual dieters are never the leanest people you know?
It’s the lean people who are consistently doing the right stuff day after day, year after year, rarely talking about their “meal plan”, “detox” or their next “cleanse.”
They don’t even use the word “diet” or think about dieting as a New Year’s resolution or goal. No drastic changes to their eating behaviors needed - they’ve figured out what works for them.
In other words, the leanest people are the people doing the right things most consistently.
Join Rog Law and me as we arm you with 6 of the most important habits of the lean that you can begin implementing today to steer your fat loss ship towards victory!
Topics discussed:
- How setting strict, unrealistic deadlines can set you up for failure before you even get started
- The all-or-nothing mindset and why it leads to a whole lot of nothing when it comes to goal achievement
- Why most nutrition plans are designed to fail and what you can do instead
- How FOMO is sneakily sabotaging your mindset and causing you to lose perspective on what matters the most
- The one thing that keeps getting in the way those who constantly yo-yo diet
Thanks for listening! We appreciate you!
Is alcohol stalling your weight loss? Probably. But this week's episode is all about how to enjoy booze without cock-blocking your dreams of having a better body.
For many of us, the alcohol party began flowing in college during tailgates, beer pong, and keg handstands. But for some, the party hasn't ended and they''re still waking up with a pounding headache in a bed filled with Taco Bell wrappers and regret.
For centuries, alcohol has been the glue used to cultivate social connection -- celebrating holidays with family, numbing first date jitters, or simply unwinding at happy hour with colleagues. But at what point does alcohol stop being the life of the party and start becoming the roadblock on the path to our goals?
Join former client and current co-coach, Eileen Trujillo, and I as we discuss:
- WHY do we drink alcohol and under what circumstances is it "worth it" vs when it's being used as a crutch
- How alcohol consumption leads to instances of overeating and what you can do to combat this issue
- What emotional eating and drinking have in common and why it's important to identify the differences so you can better manage your intake
- WHO do you drink more around and why? The value of noticing your social and evironmental triggers and how they contribute to your desire to drink
- Valuable strategies to help you manage your intake so you can enjoy alcohol in a way that feels GOOD, but doesn't wreck your goals
What about you? Are you a big drinker? What strategies have you been able to implement to help you consume fewer alcohol calories without having to miss the party?
Leave a comment below!
The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense the most powerful tool of body composition change: strength training. Join Rog Law & I as we put cardio in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, more interesting things in your life.
Topics discussed:
- Why people fear strength training (and why it's unfounded)
- The problems most people run into when they ramp up their cardio while decreasing their food intake (and what to do instead)
- Signs that you're doing too much cardio
- You’re not simply being a project you're working on, but a partner you're working with
- Sustainability vs short term gains
This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com
When it comes to how we look, how strong we are, how fast we’re progressing and everything in between, our emotions can push our rational minds out of the driver’s seat, take the wheel, and drive us straight towards Crazyville.
Like sticking a fork into an electrical socket, comparing ourselves to others is more often than not a horrible idea that no good can come from. In this episode, Rog Law & I discuss the sinkhole of comparison and how to create a more powerful mindset that serves to build you up instead of tear you down.
Topics discussed:
- The interconnected relationship between comparison and self-sabotage
- Why, if left to our own devices, we will never feel satisfied when we compare ourselves to others
- The power of your inner circle, and the importance of regularly tending to those relationships
- The dangers of comparing our insides to someone else's outsides
This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com
When it comes to achieving our goals, the biggest obstacle to our progress is ourselves. To be able to defeat the enemy, we must first know them, so join Rog Law & me as we dive deep into enemy territory to arm yourself with the tools to emerge victoriously!
Topics discussed:
- Common reasons that people self-sabotage
- Inner toddler vs inner adult
- The mindset of finding your WHY, and opportunities instead of problems
- The power of observing thoughts objectively instead of going down an emotional rabbit hole
- The true cost of self-sabotage
This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com
It is without question that we will encounter stressful circumstances in our lives. Instead of doing everything that we can to avoid them, it makes more sense to invest in the tools that not only allow us to successfully navigate stressful situations, but to thrive despite our circumstances. Join Rog Law & me as we give you the lowdown on stress and how to make sure you don't get steamrolled by it.
Topics discussed:
- Chronic stress, short term stress and its effects on your appetite.
- The liberating power of identifying and observing your emotions.
- What emotions are we experiencing specifically? Don't put them under the umbrella of STRESS
- The two most important components that are involved in any meaningful change you want to make
- Other contributors that are hindering your progress like lack of sleep, caffeine, and hardcore workouts, and being overstimulated & under recovering
- Chronic stress vs short term stress and its effects on your appetite
How does stress affect your goals? What’s one takeaway from this episode that can help you manage your stress?
This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com
This week I'm super excited to share another client interview with Friends With Benefits member, Maddie.
In this episode, Maddie shares her experience within the program as an emotional eater and chronic yo-yo dieter. After many years of unsuccessful dieting attempts, she joined the Friends With Benefits group to not only lose the weight, but to lose the mindset that caused her to gain it in the first place.
Topics discussed:
- What it's like to be a food-obsessed dieter to someone who is effortlessly able to keep processed foods in the home without feeling out of control
- After years of wasting money on unsuccessful weight loss programs and products, most people will be skeptical of a psychology-based program. Maddie shares why she had the courage to join FWB and how focusing on her relationship with food instead of scale weight was the change she didn't know she needed
- Maddie discusses some of her biggest challenges within the program and how patience and consistency were the key ingredients in her transformation
- At what point in the program the habits began to click for her and physical changes became more apparent
- What Maddie wishes she had known at the beginning of the program and her best piece of advice for those who are afraid to stop calorie counting and practice mindful eating
Please give this week's episode a listen! Maddie was an excellent guest who provided a ton of valuable insights that you can benefit from. For other topics, like motivation, binge eating, procrastination, and self-sabotage, checkout previous episodes.
Thanks for tuning in!
This podcast is edited and managed by Derrick Michaud Shelby Row Productions, LLC www.shelbyrowproductions.com
The world has changed in a huge way and the disruptive impact that it's having is far-reaching. Instead of feeling completely overwhelmed and being led by your emotions during these trying times, join Rog Law & me as we discuss how you can navigate this current situation while still making progress in the areas of your life that are important to you.
Topics discussed:
- How to manage your emotions during this challenging time
- Actions you can take RIGHT NOW to improve your levels of self-care
- Specific strategies to help manage boredom eating
- A perspective shift that can help you thrive despite the current circumstances
How will you take care of yourself during this time? Let us know!
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In this episode, I had the pleasure of interviewing current Friends With Benefits, client, Miriam Blyth.
As someone who struggled with losing weight for 20 years, Miriam opens up and shares the traumatic story behind her first dieting attempt and how that event propelled her into a negative spiral of disordered eating for decades.
In this week's episode, we discuss:
-
The biggest challenges she faced as an emotional eater and how she has been able to overcome these obstacles through accountability and support
-
Miriam shares her experience with hunger directed eating prior to working with one another, and why having a more structured program was the game-changer she needed
-
How measuring progress through habit tracking and non-scale victories (instead of scale weight) has contributed to successful weight loss she can maintain for the rest of her life
-
At what point in the program the habits began to click and she was able to see the physical changes she desired
-
What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or losing control)
-
Miriam's BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change
For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
When it smiles in our favor, we're walking on cloud 9 and nothing can bring us down.
When it shows us a number other than the one we want, it can send us into a mental and physical tailspin.
The scale is a neutral device, but when it comes to the amount of power we give it to have an impact on our lives, neutral is the furthest thing from the truth. In this episode, Rog Law and I talk about how to improve your relationship with the scale.
Topics discussed:
- Why people put so much value & emphasis on the scale
- Scale avoiders vs Scale addicts
- Different non-scale victories to celebrate and mark your progress
- How often we recommend weighing yourself
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
We want fat loss and we want it NOW! Unfortunately, no matter how fast we want results, change happens on its own schedule and the more we try to fight it, the harder we inevitable will crash and burn. In this episode, Rog Law and I discuss the power of letting go of the timeline when it comes to your fat loss goals.
Topics discussed:
- Why boxing yourself in with an arbitrary timeline can do you more harm than good
- Unrealistic expectations and the cycle of frustration that ensues
- Not looking to lose weight, but losing the mindset and habits that led to weight gain in the first place
- The tools of fat loss & the tools of maintaining fat loss (hint: they're very similar)
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
When it comes to the role that food plays in our life, it can be challenging to not give our personal power away to it. If our life was a concert, the goal is to create a relationship with food that has it as a background dancer, not the main star. In this episode, Rog Law and I discuss developing an empowering mindset around food.
Topics discussed:
- How to begin to put food in its proper place in your life
- The most important habit that lean people regularly do that you can implement TODAY
- What a constant preoccupation with food may be telling you about the state of your life
- Ideas to help get you started on the path of reconnecting to your life
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
Angelina Jolie vs Jennifer Aniston
The Rock vs Jason Momoa
NSYNC vs Backstreet Boys
These questions are hard enough to answer, but do you know the one that leaves people perpetually stuck? Feeling satisfied vs feeling stuffed. In today's episode, Rog Law and I dive directly into this important distinction, one that doesn't get talked about nearly as much as it should.
Topics discussed:
- The psychological aspect of feeling satiated & satisfied
- How big the stomach actually is, and how little food we typically need
- The simple objective we're looking to achieve at each meal (when it comes to fat loss)
- Strategies you can implement at your next meal to bring you back in touch with the hunger signals that your body is sending you
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
What do climate change, a T-Rex chasing you down the street, and banana bread have in common? The fact that someone is afraid of each one of these!
The first two? That makes total sense.
The banana bread? Not at all.
When it comes to food, it can be really tough to leave our emotions behind. In this episode, Rog Law and I serve as your guides to help you move beyond fear when it comes to specific foods and learn to experience the joy of guilt-free eating.
Topics discussed:
- Where this fear of food comes from
- How our mindset about specific foods shapes how we interact with it, for better or for worse
- The harmful impact of the binge-then-restrict cycle (and how to stop it in its tracks)
- The stories that we tell ourselves and how to author new ones
Dive into this episode and let us know what you think!
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
Today’s episode is all about what it takes to achieve long-term sustainable weight loss.
In this episode, Rog Law, and I discuss:
- Anyone can read a book or follow someone’s advice on social media, so why do so many struggle with taking action
- What are the proven steps that actually separate successful dieters from those who simply dream
- What is accountability and why is it such a powerful motivator when it comes to weight loss
- Step by step instructions on how to create a sustainable workout plan you can actually stick to.
- How having fun and enjoying yourself on your path to successful weight loss creates permanent results that will be easy to maintain
Give this week’s episode a listen and let us know what you think! Which one have you found to be most helpful in your life? Have you referred an episode to a friend or family member? It so, which one and why?
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In a world filled with infinite to-do lists and never-ending distractions, we often end up putting the things that matter the most to us on the back-burner, all thanks to the wonderful magic of procrastination!
In today's episode, Rog Law and I dive deep into why we procrastinate and what you can do to detangle yourself from its web.
Topics discussed:
- Present Self vs Future Self, and why the distinction matters in the fight against procrastination
- Rewards, consequences and why they're both necessary to reverse your procrastinator tendencies
- Action steps you can take TODAY to stop procrastination in its tracks and finally make progress on the goals you've set for yourself
- The power of visual cues and how to use your environment to help you achieve your daily tasks
If you've been feeling overwhelmed with a growing "to-do" list, this is perfect episode for you. Dig into this episode to learn about the reasons WHY you struggle with procrastination and then utilize some of our helpful strategies to finally kick procrastination in the pants and live the life of your dreams.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
Sometimes people think fitness professionals are good motivators, but what most don't realize is that motivation is an inside job.
In this episode, Rog Law, and I discuss:
- How to get and stay motivated
- Why watching other successful people can be inspiring, but it's actually your THOUGHTS that create a motivating feeling in you
- What is it about January 1st that makes people feel more motivated than any other time of year, when motivation can truly be created on any boring Tuesday afternoon in August
- What causes you to lose motivation and how to prevent yourself from going to down the death spiral of self-sabotage
- Action steps you can take TODAY to create lasting motivation to help you crush your weight loss goals
- Why it's important to continue "refreshing" your motivation through weekly reviews
Definitely give this one a listen. As the new year is taking off, this is a great episode to help you better understand why you lose motivation and how to maintain it to ensure your success.
In this episode, Rog Law and I talk about the little weight loss lies we tell ourselves that keep us from reaching our goals:
Topics discussed:
- The painful truth of what actually happens when we lie to ourselves.
- The various reasons that we lie to ourselves
- How we easily program ourselves to fail instead of succeeding
- Action steps you can take TODAY to put yourself on the path of truth (and long-term success)
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In this week's episode, I had the pleasure of interviewing my Friends With Benefits group coaching client, Dr. Roma Amin.
Dr. Amin is a family physician who was kind enough to open up and share her dieting struggles as she navigated medical residency while simultaneously planning a wedding. During this stressful time in her life, Roma, often turned to food as a way to delay studying or "reward" herself for surviving another hard day.
Despite being a medical professional who understands the intricate ins and outs of the human body, Dr. Amin struggled with the psychological aspect of dieting. After years of losing and regaining the same 15-20 pounds, she finally reached her breaking point and joined my Friends With Benefits program to put her dieting struggles behind her once and for all.
In this episode, Dr. Amin and I discuss:
- The biggest challenges Roma faced as an emotional eater and how she was able to overcome these obstacles through accountability and group support
- How measuring progress through habit tracking and non-scale victories (instead of scale weight) has contributed to successful weight loss she can maintain for the rest of her life
- Interestingly, Roma shares what percentage of her patients are overweight and how this has had a profound effect on other aspects of their health
- What holiday and social eating looks like for her now compared to years previous (hint: no more food anxiety or fear of being out of control)
- Dr Amin's shares her 3 BEST pieces of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change
...and so much more! You definitely DONT want to miss this insightful episode. Give it a listen and let us know what you think in the comments!
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In this episode, I had the pleasure of interviewing my current client, Andrea Seabrands, who was a Weight Watchers member for 15 years -- eventually becoming one of their leaders.
As a former leader, Andrea was able to share an exclusive look into Weight Watchers behind the scenes and elaborates on why she ditched the point counting in exchange for a more mindful approach.
Topics discussed:
- How diets like WW keep you struggling and why using a habit-based approach has allowed Andrea to feel in control around food
- What it's like to transition away from a food-obsessed chronic dieter to someone who effortlessly maintains their weight
- At what point in the process the habits began to click and become more automated
- Why she referred a friend to work with me but was reluctant to get started on making the change for herself
- The three things Andrea wished she knew at the beginning of the program and her best piece of advice for anyone who fears gaining weight when dropping the restrictive food rules, calorie counting, and mind-numbing cardio
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In this episode, Rog Law and I talk about how to make 2020 a complete success in regards to your fat loss goals.
Topics discussed:
- The abysmally low rate of goals achievement and what you can do to avoid becoming a statistic
- What happens psychologically when we fail to achieve our goals and why this can be harmful to us in the long term
- What successful people do differently than people who continue to spin their wheels
- How you can make 2020 different from previous years by learning from your mistakes and embracing a different, battle-tested process
How are you going to make 2020 a success? Let us know!
In this episode, Rog Law and I talk about how to stop caring about what other people think about your physique.
Topics discussed:
- Why we went to care how other people view us and scenarios in which this tends to appear
- How to identify if how much we care is becoming a problem that needs to be addressed before it spirals out of control
- The #1 goal to set in learning how to overcome this issue
- Immediately actionable ways that you can begin to reverse the tide and release the shackles of other people's opinion in terms of your body
Let us know what you think!
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In this episode, Rog Law and I talk about the importance of incorporating “trigger foods” into your meals.
Topics discussed:
- What constitutes a trigger food
- The psychology behind trigger foods
- How the fear of eating such foods can actually keep you enslaved to them
- Actionable ways that you can begin to incorporate these foods TODAY
What do you think? Are you ready to incorporate trigger foods into your meals?
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today's episode, Rog Law and I discuss the lies of the diet industry.
Topics discussed:
- The trap of "never enough"
- How the industry plays on your intelligence (they won't sell you what you need to hear, but what they think you want to hear)
- They sell you the results as quickly as possible, not what it takes to maintain them
- The power of habits isn't sexy, but it's effective (and usually isn't touched on)
What lies have you encountered in the diet industry? We would love to hear from you.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today's episode, Rog Law and I discuss the power of positivity in your eating.
Topics discussed:
- The importance of developing a growth mindset
- Shifting your focus from what's going wrong to what's going right
- "Bite-sizing" your goals to turbocharge your results
- The perfection trap (the only true failure is death...so don't do that)
What do you think? Did you find this episode helpful? What are you favorite episodes so far? We would love to hear from you!
On today's episode, Rog Law and I discuss how to feel in control of your eating.
Topics discussed:
- Why keeping your diet bland makes you more likely to lose your mind around food
- Developing "it's just another meal" mindset
- How using exercise as a tool after overeating develops into a cycle of punishment
- How the emotions we attach to food attach themselves to us
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today's episode, Rog Law and I discuss how to defeat the PM nemesis: nighttime snacking!
Topics discussed:
- Why going to bed with a li’l bit of hunger helps
- How eating what you WANT to eat helps with nighttime snacking
- Why starting with the good stuff (what you're most excited about) at the beginning of your meal is very helpful
- The link between mindlessness & snacking
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today’s episode, Rog Law & I discuss the social & environmental factors involved in your fat loss journey.
Topics discussed:
- How eating according to the social clock & cleaning your plate can keep you stuck
- Dietary peer pressure and how to handle it
- The ease of acquiring highly palatable foods
- How your physical environment impacts what and how you eat
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today's episode, Rog Law & I discuss how to stop your inner critic from cock-blocking your dreams.
Topics discussed:
- Where our inner critics usually come from
- Why listening to our inner critics will keep us stuck in a rut
- Red flags to look for when our inner critic is trying to run the show
- How to ditch your inner critic and get back in the driver seat of yo damn life
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today’s episode, Rog Law and I give you the skinny on how to handle overeating.
Topics discussed:
- Why wanting to “handle overeating” is problematic and causes more harm than good
- Mindset shifts to help you create a new, helpful perspective around eating so you're not compelled to overeat in the first place
- The simple action you can take today to put you on the path towards simplicity in regarding how to handle overeating
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
On today's episode, Rog Law and I talk about the boogie man that lives beneath your bed - sugar!
Topics discussed:
- Why calling sugar an addiction is harmful and inaccurate, and what to call it instead
- How overly restricting sugar can backfire in your face
- Why willpower doesn't work in the face of food compulsion
- One bold action you can take today to begin to heal your relationship with sugar
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
With the holidays coming up, dieting season is right around the corner. In this episode, Rog Law and I share some of our best strategies to help you successfully navigate this holiday season without piling on the pounds.
In this episode we discuss:
- How much weight the average American gains between Halloween and New Year's (it's not what you think!)
- Practical solutions on how to stop feeling out of control around sugar, enjoy your favorite holiday foods, and manage your weight without feeling deprived
- An in-depth discussion on what the successful New Year's resolutioners are doing differently from those who continue to bang their head against the wall attempting the same diet over and over again every year (fewer than 8% actually succeed at this!)
- I share my history with binge eating on Halloween candy and the struggles I faced when working with an online fitness professional who gave me horrible recommendations that exacerbated my disordered eating
- A surprise announcement!
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
Topics discussed in this episode:
- What the hell is Rog wearing in this week's episode and WHYYY???
- There's approximately 100 days left in 2019; how will you invest this time? Most people focus on New Year's resolutions, but Rog and I encourage you to make a commitment to finishing the year strong by focusing on ONE positive habit that has the potential to dramatically change your life
- Rog and I also discuss fad diets vs habit formation and why diets are designed for you to fail
- Stop banging your head against the wall by trying to implement the same diet over and over again. In this episode, Rog and I tell you what needs to happen instead
- OH! And cool news, it's also mentioned how we'll be releasing ALL of our episodes on YouTube and IGTV so that's kind of exciting for you visual peeps who want to pretend you're in the room with us (clothes optional)
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In last week's episode, I interviewed former one-on-one coaching client, Eileen, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit.
In this week's episode, I interviewed another former client, Anna Branum, on her unique experience in my group coaching program, Friends With Benefits. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Anna was kind enough to open up and share some of hers.
Topics Anna and I discussed:
- The struggle she's experienced with being overweight her entire life and how she was finally able to take control after decades of failed attempts
- The ONE surprising thing Anna changed in her eating habits that have made the biggest impact on her dramatic weight loss results
- At what point in my group coaching program, Friends With Benefits, Anna witnessed her relationship with food beginning to change and how she's mastered any restaurant/social setting with complete confidence
- Anna also discusses how much weight she's lost and why this process "worked" when others never did
- Her best piece of advice for those who are scared to stop macro/calorie counting and take the leap into creating healthier habits
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions, LLC
www.shelbyrowproductions.com
In this episode, I invited former client, Eileen Trujillo, to share her experience transitioning from a food obsessed chronic dieter to someone who effortlessly maintains the eating habits of a "naturally thin" person.
Other topics we dive into:
- The biggest challenges she encountered (and later overcame)
- At what point in the program, the habits began to click and become more automated
- How long she implemented the habits consistently before seeing physical changes
- The 3 things Eileen wished she knew at the beginning of the program and her best piece of advice for anyone who fears gaining weight in this process
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions LLC
www.shelbyrowproductions.com
On today’s episode, Rog Law and I discuss the damaging lie of being too “busy”.
Topics discussed:
Why this negative mindset will keep you STUCK.
The truth about what you’re REALLY saying when you say that you’re too busy.
Actionable ways to stop using this as an excuse and reclaim your life.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions LLC
www.shelbyrowproductions.com
On today’s episode, Rog Law and I discuss why the scale is overrated at best as a tool for measuring fat loss progress.
Topics discussed:
- Why we rely so much on the scale (AKA what keeps us hooked)
- What the scale CAN tell us, and factors that influence it
- What the scale CANT tell us, and metrics of success that we can use instead
- How to decrease your reliance on the scale and start living life
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions LLC
www.shelbyrowproductions.com
In this episode, Rog Law and I talk about cravings and how to address them when you encounter them during your wild fat loss adventures.
Topics discussed:
- The important difference between physical hunger & cravings.
- How we unintentionally turn craving from a cuddly puppy into a rampaging monster.
- Lifestyle factors that increase our level of cravings.
- Actionable steps to reduce our cravings and put them in their proper place.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions LLC
www.shelbyrowproductions.com
In this episode, Rog Law and I talk about how to eat well while traveling (while still losing fat, if that's your jam).
Topics discussed:
- How & why the very nature of travel can lead us into challenging waters when it comes to how we eat.
- The one simple mental reframe about food that can change how you view eating while on the road forever.
- Why habits trump tactics every time.
- SPECIFIC habits to start putting into place NOW that will make road nutrition a breeze.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions
www.shelbyrowproductions.com
In this episode, Rog Law and I talk about hunger and fullness in regard to fat loss.
Topics discussed:
- Why getting back to our roots and eating like a child is helpful.
- Why hunger is NOT our enemy, but a natural part of the fat loss process.
- How to use the 1 to 10 hunger scale instead of tracking calories.
- The difference between being full & satisfied and how thin the line between the two can actually be.
- Ways to reconnect with your body’s natural fullness signals so you can ditch the macros and learn about yourself in the process.
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions LLC
www.shelbyrowproductions.com
In this episode, Rog Law & I talk about wild-eyed perfection beast and the many ways that it rears its ugly head in the pursuit of our goals.
Topics discussed:
- The myth of perfection and why striving to reach it is actually keeping you stuck at best, and at worst making your life a nightmare.
- The one important thing that wanting to be perfect ACTUALLY keeps you from paying attention to.
- 4 actionable steps to take with you into battle the next time the urge to be perfect appears.
“One of the basic rules of the universe is that nothing is perfect. Perfection simply doesn't exist.....Without imperfection, neither you nor I would exist.”
― Stephen Hawking
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions
www.shelbyrowproductions.com
In this episode, Rog Law and I talked about the competitive sport known the world over as weekend eating, and how it is the bane of many well-intentioned fat murderer's existence.
Topics discussed:
- Reasons that people treat the weekend differently than any other day.
- The "treat yo self" and "cheat meal" mindset and how it can severely harm your relationship with food.
- The role environment & your social circles play on keeping you stuck in the weekend eating loop from Hell.
- 3 actionable steps to STOP living for the weekend and get back in the driver's seat of your life.
Thoughts or feedback on this episode? Future topics you’d like us to discuss? Please let us know.
This podcast is edited and managed by Derrick Michaud Shelby Row Productions www.shelbyrowproductions.com
In this episode, Rog Law and I give an introduction to emotional and binge eating to help encourage listeners to take control of their relationship with food.
Topics discussed:
- The differences between emotional & binge eating (they are vastly different).
- The why behind binge eating and how it typically manifests itself.
- How to begin the process of reducing binge and emotional eating episodes TODAY.
Did you enjoy the podcast? Any topics you want to be discussed in future episodes? Let us know!
This podcast is edited and managed by Derrick Michaud Shelby Row Productions www.shelbyrowproductions.com
In this episode, Rog Law and I talk about one of the most misunderstood and demonized aspects of fat loss: HUNGER!
Topics discussed:
- Why hunger is NOT your enemy, but a long-lost friend you want in your life.
- What the difference between real hunger & fake hunger is, and how not knowing how to tell the two apart could cost you dearly.
- How eating according to a clock is disconnecting you from your body and what to do instead.
- The overlooked benefits of hunger, and how you can use it to ensure that you reach your fat loss goals (without losing your mind in the process).
- One SIMPLE tactic that you can implement TODAY to help improve your relationship with hunger for the better.
Thoughts or feedback on the podcast? Any topics you’d like to be discussed? Drop them in the comments.
This podcast is edited and managed by Derrick Michaud Shelby Row Productions www.shelbyrowproductions.com
In this episode, Rog Law and I talk about snacking, the Big Kahuna of eating pitfalls, and how it relates to your fat loss strategy.
Topics discussed:
- What counts as snacking?
- How the marketing of "snack foods" hijacks your thinking about food & habits.
- What the French know about snacking that American's don't.
- How snacking can potentially sabotage your fat loss progress.
- Ways to re-frame your thinking about the role snacks play in life and how to eat instead.
Thoughts, feedback, or podcast topics you’d like to be discussed in future episodes? Let us know!
This podcast is edited and managed by Derrick Michaud Shelby Row Productions www.shelbyrowproductions.com
In this episode, Rog Law and I talk about our history with dysfunctional dieting, how to develop a healthier relationship with food, and the process we use to help clients do the same.
Topics discussed:
- What does it mean to have a healthy relationship with food?
- What it looks like to have an unhealthy relationship with food?
- How do you develop an unhealthy relationship with food?
- How your thoughts and beliefs influence the way you interact with food.
- How to change your relationship with food.
And so much more! Join us, every week, as we dive into a wide range of topics that cover emotional eating, motivation, procrastination, and nighttime snacking.
Thanks for listening!
This podcast is edited and managed by Derrick Michaud Shelby Row Productions www.shelbyrowproductions.com
In this episode, Rog Law and I discuss WHY we’ve decided to create a podcast and what we intend to accomplish with it.
HINT: We know starting a diet over every Monday sucks. We know feeling out of control around food sucks. We know mind-numbing cardio sucks.
Basically, we created this podcast to help you lose weight without the suck.
Between the two of us, Rog and I have over 25 years of experience helping people get into the best shape of their lives by addressing their deep psychological relationship with food and untangling their ties to emotional eating.
Also, who the hell is Rog? Dive into this episode to find out!
This podcast is edited and managed by
Derrick Michaud
Shelby Row Productions
www.shelbyrowproductions.com