Last week we started a conversation all about the power of habits.

When we’re “on a diet” we have to use a ton of mental energy and willpower to make it from one day to another. But when you understand how to instead build healthy habits, living a healthy lifestyle becomes second nature.

It’s no longer something you do, it’s who you are. And that is the ultimate goal and the ultimate recipe for long term results. 

If you missed us going over the anatomy of a habit, head back to episode 243.

If...

How often do you find yourself using willpower when you’re trying to change your diet, or get in an exercise routine, or implement a better sleep schedule? I’m guessing a lot. 

I have to choose to get up early to make myself a healthy breakfast.

I have to choose not to eat the donuts my coworker brought to work today.

I have to choose to go to the gym at the end of the day instead of flopping off the couch.

I have to choose not to reach for that big bag of chips when I...

 It’s about that time! Back-to-school is around the corner, we’re finishing up our last-chance vaca's before it’s back to the grindstone, and thoughts are turning from ‘fuck-it vaca mode’ to ‘oh-crap-it’s-time-to-get-back-to-good-habits mode’.

But it can be hard to flip that switch when you’ve gotten out of the routine of working out, you haven’t been putting much thought into your food choices, it’s been a minute since you’ve been in...

Last week we started an important conversation about hormonal weight which inevitably sent us down a rabbit hole, talking about mistakes, misconceptions, and important nuances. 

We touched on the first hormone impacting your weight loss: cortisol. So I highly recommend you go back and take a listen since everyone is impacted by stress. Click here to do that now. 

If you're already caught up, you're ready to jump into today's episode where we're going through the rest of the core weight-management hormones: estrogen,...

This week I did something I almost never do on Instagram. I called someone out. Well not just someone, I called out a fellow weight loss coach who I actually highly respect and admire (and who has 974k followers). 

In his post, he claimed experts that talk about the connection between cortisol (and other hormones) and weight gain are lying to you and just trying to scare you into buying their programs. 

His argument? That if cortisol was responsible for weight gain, prisoners of war who are underfed...

Over the past few weeks I've had a few newer clients come up against a similar obstacle, one I'm sure you've probably experienced yourself: information overload that has you totally freezing up. 

You're bombarded with ads for dozens of supplements, all with promises of a quick fix for your stubborn weight, your low energy, your poor digestion, your thinning hair, your aging skin, and the like.

You see experts touting wildly different diets so convincingly you can't figure out which is the right one. 

One...

A client of mine recently had lunch with a friend who complimented her on her now-leaner physique. 

In the past, the most common follow up question in this kind of exchange would have been, "What diet are you on?" 

But instead, her first instinct was to ask, "Are you on Ozempic?"

This is beyond concerning and tells me one thing: we are clearly not learning from our past. 

It's like we're the girl who keeps getting drawn into relationships with toxic guys, each time thinking, "This time it'll be different."

Right now...

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Summary  

It's happening, the moment you've been waiting all week for. I'm about to spill the tea on the exact steps I took with my food and fitness to lose those 'last 10 pounds' I gained while vacationing in Greece. 

But before we get to the good stuff I need you to see me as your personal coach right now. And as your coach I am imploring you, if you haven't listened to (or at least read) part 1 yet... GO BACK! 

I know mindset work isn't nearly as sexy as the more specific...