Podcast
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Episode 044: On Tough Love – Does It Work & Do You Need It
Does tough love work? Is it what you need to start making better choices? Who should give tough love? In this episode we talk about the difference between choices & excuses and where I think tough love should come from (and who it won't work for) Listen Now!...
Episode 043: Favorite Fat Loss Things
As a listener request episode, we're talking about all my favorite fat loss things! My favorite fat loss foods, snacks, bars, shakes as well as books, podcasts & songs that inspire me and my favorite fat loss workouts! Listen Now! [audio...
Episode 042: Fat Facts: Is Your Lack of Dietary Fat Keeping You Fat & Risking Your Health?
Are lies about fat keeping you fat and putting your health at risk? In today's episode we get into fat facts. We discuss the myths and misconceptions about dietary fat, the truth about calories, saturated fat, cholesterol and much more. Plus, we talk about the whole...
Episode 041: How To Start Your Transformation (Starting, Staying the Course and Achieving Your Goals)
In today's episode we're talking about practical strategies to create and, more importantly, achieve your own transformation. We talk about building habits, staying consistent, and navigating obstacles and roadblocks along the way. And don't forget to sign up for the...
Episode 040: Overcoming Your Unhealthy Relationship with Food
In today's episode we're talking about how to identify if you use food in an unhealthy way. We talk about food addiction, how to do know if you might have some unhealthy coping mechanisms and, most importantly, specific implementation strategies to help you overcome...
Episode 039: Understanding the Science of Fat Loss
In today's episode we break down the nitty gritty behind the science of fat loss. We look at exactly what has to happen to burn fat completely and keep it off. We talk about energy deficits, how to create the right hormonal balance, what triggers fat to be released...
Episode 038: 5 Common Weight Loss Mistakes & How to Avoid Them
It's our 50th episode (I know, it says episode 038 - confusing, right? It's because the Q&A episodes are numbered differently but this is totally episode 50!) So exciting! In this episode not only am I announcing a free transformation challenge but I also go...
Episode 037: Intermittent Fasting & Overfeeding
I've been getting a lot of questions about intermittent fasting and if I think it is a healthy or sustainable approach to fat loss. My answer: it depends. Intermittent fasting can mean a lot of things to a lot of people and none of the concepts are really wrong (or...
Episode 036: Turn Adversity into Opportunity with Tim Bauer
I had so much fun interviewing Tim Bauer a few weeks ago we decided to do an encore episode! Tim and I both happen to be big fans of stoic philosophy or the notion that there is opportunity in all adversity and in this episode we take a deep dive into how we have both...
Episode 035: Fitness for Fat Loss – HIIT for All Levels
In this episode we talk about the true drivers of fat loss success and when exercise should be added to the equation (and when it shouldn't be). We talk about why cardio isn't the most effective workout strategy and discuss the benefits of high intensity interval...
Episode 034: Overcoming “All or Nothing” Thinking with Keri Mantie
We have a special guest today! It's Keri Mantie from Keri Mantie Personal Training! Keri and I recently launched a fat loss habit implementation course together and though we're totally loving it, we're hearing a few common struggles and challenges from the folks in...
Episode 033: What is Ketosis & Is It Right For You?
In today's episode we are talking about ketosis. We answer the common question "what is ketosis", how it works, the major myths & misconceptions and common ways people mess it up. We go into detail on how you can find your sweet spot with the right amount of...
Episode 032: Process for Setting Goals You’ll Achieve
We all know that setting clear goals is an important part of reaching your fat loss goals but it's not enough. You need a clear process for setting goals and you need to define the actions & procedures that will get you from point A to point B. We have to narrow...
Q&A 11: The Best Foods for Fat Loss
In this episode I'm answering the question "what do you eat for fat loss" and identifying the best foods for fat loss. We talk about meal ideas, recipes and how to adjust your meals to combat hunger, cravings and low energy. However, it is important to emphasize that...
Episode 031: The Truth About Omega 3s
In this episode we're talking about what omega 3 fatty acids are, which types of omega 3 improve our health and which ones don't really move the needle. We go into the right and wrong types of foods for omega 3s and practical implementation strategies for really...
Episode 029: 225 Pound Transformation with Tim Bauer
We have a special guest on the podcast today! "Tinier Tim" Bauer is sharing his incredible 225 lb weight loss story. That's right - after yo-yo dieting for most of his life (from South Beach to North Pole, as he puts it) he topped the scales at 440 lbs. For years, he...
Episode 030: You’re Making It Worse – Beating Yourself Up Over Food
This podcast is actually an audio version of one of my most popular blog posts! I hope you enjoy it!! Let me know if it resonates with you! Listen Now! [audio class="pb-html5-audio-element"...
Q&A 10: Your Questions About Calories
In this episode we're talking about calories. Is there a magic number you should shoot for? How many calories should you be eating for fat loss? Are all calories created equal? How Can you know if you've created enough of a calorie deficit to see results? Listen Now!...
Ep 028: Should You Be Gluten Free?
Should you be gluten free? What is gluten and how does it impact health, weight loss and fat loss? What foods contain gluten and how can you go about removing gluten from your diet? It is even possible? What risks does gluten pose to health & weight loss and what...
Episode 027: Getting the Results You Want
There's a reason you aren't getting the weight loss or fat loss results you want. You're doing the wrong things and you're wasting your time, energy and effort. There's a better way. This episode talks about how you can spend less time, energy, effort and money while...
Ep 026: How To Hack Your Habits
Change is easier said than done. We can talk for years about what to eat, what not eat and why but at the end of the day it comes down to behavior change. THAT is the key to lasting body change and fat loss and it is also where most people fall short. They get stuck...
Ep 025: The Pros and Cons of Dairy Consumption
In this episode we're look at the good, bad, healthy, and dangerous of dairy. We're diving deep into the pros and cons of dairy consumption. It is important to understand that certain forms of dairy carry significant risks while others can potentially deliver health...
Episode 024: Choices, Excuses & Setting Yourself Up for Success
Excuses. We all have them. But are they real? There is a difference between the reality of your circumstances and an excuse. Often times, people allow excuses to make them feel like they don't have control over their choices. The reality is that no matter your outside...
Episode 023: Artificial Sweeteners and Weight Loss
I get a ton of questions about artificial sweeteners. I can sum up all my thoughts, feelings and opinions in a few simple bullet points, so I will. However, in this episode we talk about saccharine, aspartame, sucralose, sugar alcohols and stevia. We talk about what...
Episode 022: How To Measure Progress & What’s Wrong with the Scale
What is one of the most common frustrations people experience when they're trying to lose weight? Getting on the scale and feeling like your progress is not reflected in that number looking back at you. We place way too much emphasis on the number on the scale. In...
Q&A 9: How to Identify YOUR Most Effective Fat Loss Strategies
Are you wasting your time trying to change habits that won't make a big difference or won't help you reach the goal you're pursuing? In this episode we talk about how most of us go about behavior change in the wrong way and why it leads to failure. We're explaining...
Episode 021: Fruit & Fructose – What You Don’t Know Can Hurt You
In this episode we're talking about how fruit today is VASTLY different from fruit even just 50 years ago. We're talking about the changes in agriculture & how they impact our food. Then we dive into fructose, the sugar naturally found in fruit, and how it is the...
Ep 020: Efficient Exercise for Weight Loss with Shawn Stevenson
Are you ready for this? We are tackling the major myths about exercise for weight loss and establishing the most effective workout strategies for lasting fat loss and optimal hormone balance. We'll be talking about what works, what doesn't and what is a total waste of...
Episode 019: What Paying Off Debt Taught Me About Weight Loss
I tried to lose weight for over 20 years. Sometimes I was able to but I inevitably piled the weight back on – always more quickly than I had lost it. I doubted my ability to ever permanently lose the weight and truly be healthy. I thought I’d always have to rely on...
Episode 018: The Key to Permanent Weight Loss – A How-To Guide
Ready for permanent weight loss? Have you tried a million times but never succeeded? In this episode we talk about how most of us go about behavior change in the wrong way and why it leads to failure. Then we dive into a step by step process for how you can changes...
Episode 017: Alcohol & Fat Loss – Can You Have Both?
In this episode we're talking about alcohol and fat loss & if you can have both! We talk about how alcohol impacts metabolism, how it can increase your likelihood of being in fat-storage mode but we also talk about becoming aware of how alcohol impacts YOU in a...
Q&A 8: Overcoming Self Limiting Behaviors – What To Do When Your Mind Controls Your Mouth
In this episode we are talking about the thing that derails our progress: our old, negative thought patterns. Yup, most of us are passive victims of our thoughts about our lack of willpower, our cravings and our bad habits. But we have the CHOICE to change those...
Episode 016: Hack Your Sleep for Health & Fat Loss
It is not just about the QUANTITY of your sleep. The QUALITY of your sleep might be preventing your weight loss. That's right; when we don't get into those deepest stages of sleep we are making weight loss an uphill battle. We talk about how sleep deprivation leads to...
Q&A 7: Cholesterol Is Not the Culprit – What is Really to Blame for Vascular Disease?
Today we're answering a question from a listener concerned that eating more fat will raise her cholesterol levels. We talk about the MAJOR myths about cholesterol including how cholesterol is actually a healing substance and the fact that high cholesterol is a sign of...
Episode 015: Primal Principles for Fat Loss
In this episode we talk about what Primal is, why I chose the Primal approach and define my top 10 Primal Principles for Fat Loss and how they'll help you reach your goals and maintain them for life. I talk in depth about why diets don't work and some of the short...
Episode 14: Hormones & Fat Loss Part 4 – Estrogen, PCOS & More
This episode is all about estrogen. Estrogen dominance accelerates weight gain and makes weight loss an uphill battle. We unknowingly feed our estrogen dominance with our diet and lifestyle choices. In this episode we talk about how estrogen becomes a weight loss...
Q&A 6: How To Make Breakfast a Fat Loss Meal – Healthy Breakfast Recipes
We've talked a lot on the podcast about what NOT to have for breakfast when your goal is fat loss and hormone balance. By now, you know that to stay in fat burning mode and take advantage of the morning's peak fat-burning potential, you'll want to avoid carbohydrates...
Episode 013: Hormones & Fat Loss Part 3: Optimizing Your Thyroid
The thyroid hormones tend to take a lot of the blame when it comes to an ability to burn fat or chronic low energy levels. The thyroid hormones are incredibly sensitive to our diet, lifestyle and environment and then can totally derail our fat loss efforts if they are...
Q&A 5: What is Bulletproof Coffee & Why Do You Drink It?
There's a lot of talk these days about bulletproof coffee. I'm one of the people doing a lot of that talking! I'm a huge fan of bulletproof coffee and over the past several months it has been a major staple in my diet. Yup, bulletproof coffee is my breakfast just...
Episode 12: Hormones & Fat Loss – How To Balance Your Hormones Naturally
Your hormones control your ability to burn fat. They can put you in fat storing mode or fat burning mode. But most people don't know whether or not their hormones are balanced! It's easier than you think! Our hormones are CONSTANTLY signaling us and letting us know...
Q&A 4: How To Tame Your Sweet Tooth
How do you tame your sweet tooth? In this episode we're talking about both long term and immediate strategies for taming your sweet tooth WITHOUT restriction & deprivation so you can reach your fat loss goals and enjoy your food along the way. Listen now!! [audio...
Episode 011: Hormones and Fat Loss – Eating to Optimize Hormones Part 1
Hormones have EVERYTHING to do with fat loss regardless of your age or gender! Most people seeking weight loss don't know how or why to balance their hormones. In this episode we talk about how hormones and fat loss are linked, what you can do to balance your hormones...
Q&A 3: I Don’t Like Exercise or Veggies
In our 3rd QA episode we're answering a question from a reader who doesn't like exercise or vegetables and needs to balance weight loss with her many other priorities including kids, husband & work. We talk about how to navigate weight loss when you don't like...
Q&A 2: What’s Your Carb Tolerance?
We talk a lot about how for maximum fat loss results you'll want to limit your carbohydrates to your evening meal or post workout. That generates a lot of great questions from people who wonder how they lost weight while eating oatmeal for breakfast or how very lean...
Episode 010: How To Create YOUR Unique Fat Loss Formula
Everybody wants a plan. They want to know what to eat, what to avoid, when to exercise and how. They want approved food lists and meal plans. But what if that's actually not the best way to reach your goals? Here's a hint: it's not. In this episode we talk about how...
Q&A 1: Avoiding Nighttime Overeating
This is our first Q&A episode where we are answering YOUR questions about weight loss, emotional eating, nutrition, fitness and whatever else you are struggling with. Lots of people stay on track all day but blow their progress by overeating at night. They've...
Episode 009: Carbohydrate Spillover
Before we get into the episode, I want to connect with you if you're feeling like progress is just so hard. Often times, we're solving for the wrong thing. I recently wrote a blog about it that you can read here. Carbs aren't evil. But the way we eat them might be...
Episode 008: Creating and Maintaining Motivation
Hi! I'm so glad you're here and I hope you love the episode. If you're interested in tools, journals, coaching or programs to help you along your journey, please check out all the support tools available. The "Creating and Maintaining Motivation" episode of the Primal...