Present Wisdom Project Weight Loss podcast

18:33

This week we speak to getting results—it’s what we all want, right? But what if the secret isn’t just about working harder but working smarter? In this episode, I’m diving into the strategy of reverse engineering success, breaking down how to set clear goals, anticipate obstacles, and make real progress. We’ll talk about the mindset shifts that make all the difference and the science-backed methods that help you lose weight and keep it off. Because here’s the truth—your future isn’t something you wait for; it’s something you create. And that’s why I love this week’s quote: "The best way to predict the future is to create it." – Peter Drucker. So, let’s create it - let’s get to work. Citations: National Institutes of Health, 2020 Sonnentag, Journal of Occupational Health Psychology, 2003 Harvard Business Review, 2017 Journal of Behavioral Medicine, 2019 The American Journal of Clinical Nutrition, 2021 Locke & Latham, American Psychological Association, 2002 Gollwitzer & Sheeran, Harvard Business Review, 2006 Wing & Phelan, National Weight Control Registry, 2005 Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Truth Maester: Byron Katie 23:58

9 giorni fa23:58

23:58

What if the thoughts that cause us stress and suffering weren’t actually true? This week, I’m diving into the transformative teachings of the Maester, Byron Katie—the master of truth and generosity. We’ll explore what it means to meet reality as it is, rather than how we think it should be, and how this shift can bring us real freedom. If you’ve ever felt stuck in a loop of negative thinking or struggling with the past and what it all means, this episode is for you. Let’s unpack the power of inquiry and see what’s possible when we stop believing everything we think. Join me as we explore The Work and the profound peace that comes with a mind at home with itself. ( Katie, Byron, and Stephen Mitchell. A Mind at Home with Itself. Harper One, 2017.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Saying "No" Is A Complete Sentence 16:58

16 giorni fa16:58

16:58

In this week’s episode we take a look at what it means to say “NO”. How often do you say yes when you really mean no? We’ve all been there—agreeing to things out of guilt, obligation, or simply because we don’t want to rock the boat. But what if saying no was actually the key to protecting your energy, your time, and even your well-being? What if it wasn’t about rejection, but about making space for what truly matters? There’s something so powerful about knowing when to say no. Not just for the sake of turning things down, but because every no we give makes space for something that truly matters. Too often, we agree to things out of habit, out of fear, or because we don’t want to disappoint. Lets unpack the power of saying no—the kind of no that builds trust in yourself, that aligns with your goals, and that allows you to live with more intention. We’ll talk about why it’s so hard, how we unlearned it, and most importantly, how we can reclaim it. Quote of the week: Never say ‘yes’ with your lips, if in your heart you are saying ‘no.’” -Paulo Coelho Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Emotional Intelligence: The Stoic Way 18:51

23 giorni fa18:51

18:51

This week, I'm unpacking a topic that has been a game-changer in my life—emotional intelligence. The truth is, how we handle life's challenges can often come down to one simple but profound idea: it's not what happens to us, but how we interpret those events that truly affects us. I'm sharing some personal reflections on how this plays out in real time, especially when the heat of the moment takes over. We'll explore how questioning our own reactions—while not always easy—can give us back our power and help us move forward with more clarity and peace. We'll also unpack the timeless wisdom of the Stoics—the Maesters of emotional intelligence. Zeno, Seneca, Epictetus, and Marcus Aurelius each offer powerful teachings on how to navigate life's inevitable ups and downs. These philosophies have helped me not only on my Project Weight Loss journey but in the bigger picture of how I want to show up in the world. If you've ever found yourself feeling hot, irritated, or ready to throw in the towel when things get hard, this episode is for you. Quote of the Week: "When we are no longer able to change a situation, we are challenged to change ourselves." — Viktor Frankl Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Heartbroken But Not Broken 7:52

30 giorni fa7:52

7:52

Hello, my dear friends. This week, I share a deeply personal journey — one of heartbreak, strength, and the quiet generosity that carries us through life’s most difficult moments. When the unexpected happens and our hearts ache, what do we do? How do we show up for others and ourselves in times of grief? This episode explores the power of presence and the profound impact of offering care, even when our own hearts are broken. Together, we reflect on what it means to love harder — to set aside judgment, lean into connection, and hold space for one another. If you've ever found yourself navigating the storm of loss or standing beside someone you love in their darkest hour, this conversation is for you. Join me as we walk through the waves of grief, armed with love, clarity, and the courage to keep going. Quote of the Week: "I grew up with six brothers. That’s how I learned to dance—waiting for the bathroom." — Bob Hope Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
The Book List that Could Change Your Life 23:47

5 weeks fa23:47

23:47

Living Your Best Life—One Chapter at a Time Books have shaped my life in ways I could have never imagined, and this week, I want to share the profound impact of reading on our journey to living our best lives. Whether it's the wisdom of the Maesters, the emotional depth of a novel, or the courage found in stories of resilience, books give us a connection to something greater than ourselves. Inspired by the incredible words of Poet Laureate Amanda Gorman and the universal language of world and the universal language of storytelling, this episode is all about the power of literature—its ability to challenge us, move us, and ultimately transform our world. From the Alchemist to the timeless classics and even banned books, we’ll explore what makes a book worth reading and how literature can inspire change. I’ll also share my personal reading goal for the year—20 books, including selections from Maesters, unfinished works, and those that have been challenged or banned. Because when we expand our minds, we expand our possibilities. What books have left a mark on your life? Have they pushed you, scared you, or given you a new way of seeing the world? Let’s dive deep into the stories that shape us. So, my lovely listeners, wherever you are—in Abu Dhabi, Germany, Mexico, France, the United States, or any of the incredible places you’re tuning in from—thank you for being here. I am thinking of you, and I hope this episode inspires you to reflect on the books that have influenced your journey. Let's embrace the written word and let it guide us to our best selves. Quote of the Week "When I look back, I am so impressed again with the life-giving power of literature. If I were a young person today, trying to gain a sense of myself in the world, I would do that again by reading, just as I did when I was young." -Maya Angelou Amanda Gorman Interview Link: Meet the Press Interview: Amanda Gorman Interviewed by Kristen Welker Fina's 20 Books List: 48 Laws of Power Animal Farm Beloved Crossroads of Twilight Forever Huckle Berry Finn Iliad James Let Them Theory Liliana's Invincible Summer Loving What Is Meditations-Marcus Aurelius Mindful Investor Silvan Method Slaughter House Five Tao Te Ching The Art of War The Great Gatsby The Obstacle is the Way The Perks of Being a Wallflower Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Homeostasis: The Pain and Satisfaction Feedback Loop 23:39

6 weeks fa23:39

23:39

Ever feel like your body is working against you when it comes to weight loss? In this episode, I unpack the fascinating concept of homeostasis—our body’s natural way of maintaining balance—and how it plays a critical role in our eating habits, cravings, and metabolism. I’ll break down why extreme dieting backfires, how dopamine influences our food choices, and what we can do to work with our body instead of fighting against it. We’ll also explore the power of pain—yes, pain!—and how embracing the right kind of discomfort can actually help us create lasting change. Drawing from the research of Dr. Anna Lembke, I’ll share strategies to reset our brain’s reward system, reduce emotional eating, and find balance in a world filled with instant gratification. And of course, I’ll tie it all back to our Project Weight Loss journey and project management principles—because real, sustainable transformation is all about strategy and balance. If you’ve ever struggled with cravings, felt stuck in cycles of self-sabotage, or wondered why your body resists change, this episode is for you. Tune in as we uncover the science behind lasting weight loss and the small shifts that make all the difference. Quote of the week: “ Balance is not something you find, it’s something you create .” – by Jana Kingsford References: Caloric Restriction and Metabolic Adaptation: A study published in The American Journal of Clinical Nutrition found that increasing dietary protein from 15% to 30% of energy intake, while keeping carbohydrate intake constant, led to a sustained decrease in ad libitum caloric intake. Dopamine and Eating Behavior: Research in Nature Neuroscience highlighted that dopamine depletion reduces food-related reward activity, indicating that dopamine plays a significant role in eating behavior and energy balance. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Divide & Conquer: What Stands In The Way Becomes The Way 12:15

7 weeks fa12:15

12:15

Hello, my dear friends. This week, we’re speaking to a powerful concept—one that plays out in ways we don’t always recognize. It’s a strategy often used in war and politics, but it also shows up in our personal lives, our relationships, and even in our journey toward health and wellness. How do we navigate division without letting it consume us? How do we use awareness and wisdom to move forward with strength and clarity? When we face challenges, whether in our friendships, careers, or personal growth, we have a choice. We can allow obstacles to stop us, or we can use them as stepping stones to something greater. So, how can you take what stands in your way and turn it into the way forward? How can you channel conflict, resistance, or even self-doubt into meaningful action? Let’s explore these questions together. Quote of the Week “Quod obstat viae fit via—what stands in the way, becomes the way.” -Greek Goddess Athena Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Victimhood 20:46

8 weeks fa20:46

20:46

Have you ever felt stuck, like the world is working against you? That no matter how hard you try; external forces keep holding you back? This week, we’re diving deep into the concept of victimhood—how it sneaks into our thinking, impacts our actions, and ultimately, holds us back from the success and fulfillment we seek. Whether it’s in our weight loss journey, our careers, or our personal relationships, when we fall into the trap of believing we have no control, we unknowingly give away our power. But what if there was another way? What if we could shift our mindset and reclaim our influence over our own lives? This episode will challenge the way you see obstacles and villains in our lives, offering a new perspective on how to move from feeling powerless to stepping fully into your strength. We’ll explore what it really means to take responsibility—not in a way that blames, but in a way that empowers. Quote of the Week: " The most common way people give up their power is by thinking they don’t have any." – by Alice Walker Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Your Word of the Year and How to Follow-Through 19:42

9 weeks fa19:42

19:42

This week, we’re speaking about the powerful practice of choosing a "Word of the Year" and how it can serve as a compass for your goals and intentions. Whether your word is “wisdom,” “discipline,” or even “community,” this episode explores how to use it as a guiding light to overcome challenges and stay focused. I’ll share examples, personal reflections, and actionable tips to help you clarify your vision and align your actions with your aspirations. Plus, I’ll speak to my own word for the year and how it’s shaping my journey. The Quote of The Week: “Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” – Roman Emperor Marcus Aurelius 50 Words to Consider as Your Word of The Year: 1. Abundant 2. Authentic 3. Balance 4. Believe 5. Calm 6. Care 7. Community 8. Courageous 9. Creative 10.Decisive 11.Disciplined 12.Diversity 13.Dream 14.Elevate 15.Empathy 16.Empower 17.Evolving 18.Explore 19.Flourish 20.Focus 21.Freedom 22.Fun 23.Gratitude 24.Growth 25.Harmony 26.Heal 27.Innovate 28.Inspire 29.Integrity 30.Intention 31.Joy 32.Justice 33.Kindness 34.Live 35.Love 36.Mindful 37.Minimalist 38.Passion 39.Peace 40.Persevere 41.Resilience 42.Resolute 43.Service 44.Simplify 45.Sojourner 46.Temperance 47.Thrive 48.Unity 49.Veritas 50.Wisdom Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Walking: Butterflies Having Fun 20:08

10 weeks fa20:08

20:08

Walking—it’s such a simple, accessible act, yet it has the power to transform our lives. In this episode, we explore how this straightforward practice can bring profound benefits to your physical health, mental clarity, and emotional balance. From reducing cravings to easing joint pain and even boosting immune function, walking proves to be much more than just a way to get from point A to point B. We’ll also dive into the inspiring story of Libby DeLana, the “Walking Maester,” who turned a simple daily walk into a transformative ritual. Her wisdom and practical advice—like starting small, staying curious, and committing to the practice—offer a roadmap for anyone looking to create a walking habit that feels meaningful and sustainable. Whether you’re hitting the trails, strolling through your neighborhood, or simply walking on a treadmill, this episode is packed with insights and resources to inspire your journey. Quote of the Week: “I have never regretted a walk, never. Even on those rainy, cold mornings, when I arrive home wet to my core, I am wiser and more grounded for having gone.” -Libby DeLana Links and References: (Magnolia Journal Issue 20: Article Walking the Earth by Libby DeLana, 2021) Nina Simone – Feeling Good (official Video) Libby’s Instagram Link Health Harvard: 5 Surprising Benefits of Walking A Quiet Place Day One official trailer link Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Maester Brooke Castillo: The Cognitive Behavior Theory (CBT) Maester 25:20

11 weeks fa25:20

25:20

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

Project Weight Loss

1
Intentions: Your North Star 17:19

12 weeks fa17:19

17:19

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

Project Weight Loss

1
Reflections of 2024 16:59

13 weeks fa16:59

16:59

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

Project Weight Loss

1
Present Wisdom 22:52

14 weeks fa22:52

22:52

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

Project Weight Loss

1
Out of Hiding-Out of Shame: The Excitement of Living Authentically 16:52

15 weeks fa16:52

16:52

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

Project Weight Loss

1
Inflammation 101: What Your Body Is Trying to Tell You 16:40

16 weeks fa16:40

16:40

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

Project Weight Loss

1
Why We Need Each Other 21:06

17 weeks fa21:06

21:06

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

Project Weight Loss

1
How to keep the Momentum, Through Loss: Amor Fati 17:24

18 weeks fa17:24

17:24

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

Project Weight Loss

1
How To Create Your Vision Board for Reinvention 21:12

19 weeks fa21:12

21:12

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

Project Weight Loss

1
One Meal a Day (OMD) 18:09

20 weeks fa18:09

18:09

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

Project Weight Loss

1
Ryan Holiday: The Stoics Maester 28:25

21 weeks fa28:25

28:25

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

Project Weight Loss

1
Eating with Intention: The Hunger Scale Guide 15:47

22 weeks fa15:47

15:47

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

Project Weight Loss

1
The Stoics: Virtue Over Chaos 17:11

23 weeks fa17:11

17:11

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

Project Weight Loss

1
Natural Dopamine Hits 21:32

24 weeks fa21:32

21:32

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

Project Weight Loss

1
Loving Yourself Even When You're Not at Your Goal Weight 17:36

25 weeks fa17:36

17:36

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

Project Weight Loss

1
Best & Worst Diets of 2024 – A Review 32:01

26 weeks fa32:01

32:01

In this episode, I take a closer look at the US World News Report on the best and worst diets of 2024. I’ll reveal the top three diets you might want to reconsider, and why experts are placing them at the bottom of the list of the best diets. Then, I’ll share which diets are ranked at the top and how they can help you live a healthier, more balanced life. Tune in to hear my thoughts on making choices that align with your long-term health and happiness. Quotes of the Week: "Dieting is the only game where you win when you lose!" – Karl Lagerfeld "The best diet is the one you don't know you're on." – Brian Wansink Episode 53: Blue Zones: The Secrets to Living Episode 56: A Most Powerful Asset – A Good Diet: The Mediterranean Diet US News And World Report, Best Diets 2024 Today Show on the Best Diets of 2024 Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
R.A.I.N. & Shine 20:05

27 weeks fa20:05

20:05

In this episode, I explore a powerful mindfulness tool called RAIN, a framework that can help us address anxiety and cultivate self-compassion. We talk about how mindfulness isn’t always easy to understand or practice, but with the RAIN steps—Recognize, Allow, Investigate, and Nurture—it becomes a bit more tangible. I share how mindfulness has impacted my life and dive into the teachings of Tara Brach, who added her own twist to this concept by incorporating a focus on nurturing ourselves through radical compassion. We’ll also look at expert insights on the importance of mindfulness in managing stressors. Join me as we walk through the steps of RAIN and how this tool can help us be more present, compassionate, and resilient, especially on our Project Weight Loss journey. Quote of the week: “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).” ~James Baraz If you enjoy the episode, please share it, rate, and subscribe to the podcast. Your support means the world to me and helps us reach more people. ADAA Article - The Anxiety and Depression Association of America- The RAIN: A Mindful Framework for Addressing Anxious Thoughts. Written by Melissa Lewis-Duarte, Ph.D. Tara Brach RAIN Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Thriving Through Stress 26:48

28 weeks fa26:48

26:48

In this week’s episode, we are tackling stress and touching on overwhelm. These two emotions, especially overwhelm, can be so harmful to our well-being, but we often don’t realize we can address them right away. Whether its stress eating that derails our weight loss journey, or feeling overwhelmed by work, relationships, or money, we know these emotions impact our physical and mental health. My goal is to give you strategies to manage these emotions and help you thrive—not just get by. Stress and overwhelm can wreak havoc, but with the right mindset and tools, we can handle them better and create thriving, happier lives. We will also discuss how stress is different from anxiety and why it's important to distinguish the two. Plus, I’ll share some fun, practical strategies to manage stress. Whether it’s giving your workout gear personalities or trying on accents, we’re adding some humor to help lighten the load. Let’s remember the ultimate goal here: you and I are enough just as we are, and taking the pressure off ourselves can do wonders. Quote of the week: “These mountains you are carrying, you were only supposed to climb” – Najwa Zebian. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

1
Running Out Of Time? 18:12

29 weeks fa18:12