What if the reason you're not losing weight… is because you're doing too much? In this episode, I share a powerful story from a recent catch-up with a friend who lost weight by scaling back — not pushing harder. We’ll dive into how relentless cardio, chronic dieting, and overtraining can actually backfire, especially for women navigating midlife an…

Stuck behind a desk all day? Exhausted by 6pm and face-deep in snacks by 8? In this episode, I sat down with our newest Fat Loss Fundamentals coach, Natalie, to answer the weight loss questions every busy professional woman wants to ask—but rarely gets a straight answer to. We unpack why your willpower isn’t broken (even if it feels like it), how t…

Most women think they just need to keep grinding harder. More discipline. More hustle. More pressure. But the truth is, if you don’t stop to celebrate yourself along the way, no amount of weight loss will ever feel like enough. In today’s episode, I’m breaking down the two seasons of real transformation — Investment Season and Harvest Season — and …

When I first started coaching, I made every mistake you could imagine. I sugar-coated the truth about fat loss. I was scared to talk about weight. I let clients off the hook because I didn’t want to hurt their feelings. And I tried to help everyone instead of showing up as my real self. In this episode, I’m sharing exactly what I got wrong, how it …

Ever felt a wave of sadness when you sit down to relax at night and tell yourself you’re not going to snack? It’s not just about the food. In this episode, we break down why that feeling is so common, what’s really happening under the surface, and how to tell the difference between breaking a habit and facing an unmet emotional need. If nighttime e…

You ever wonder how your naturally slim friends just seem to stay that way without trying? It’s not magic—and it’s not luck. It’s six specific habits they’ve built, often without even realising it. In this episode, I’m breaking them all down—what they are, why they matter, and how you can start using them as bridges to your own lasting weight loss.…

If you're ready to lose weight and keep it off, you're going to need more than a meal plan and motivation. You need to believe that this time is different—that you are different. In this episode, we dig into the deeper mindset shifts that drive lasting weight loss and why it's not about being stricter with yourself... it's about finally caring for …

Hunger. The one topic most coaches tiptoe around—but not here. In this episode, I’m cutting through the fluff to tell you exactly why hunger will happen during weight loss, and why pretending otherwise is setting you up to fail. You’ll learn the difference between light hunger and the kind of hunger that signals something’s wrong. I’ll share what I…

In this episode, I’m sharing the brutal truth about excuses, "normal" habits, and the moment everything finally clicked for me. If you’ve ever told yourself it’s harder for you, or found comfort in thinking “well, everyone does it,” this one’s for you. I’ll challenge the stories we tell ourselves, unpack why being average isn’t the goal, and explai…

You know how to lose weight… But you’ve also gained it back. More than once. If you’re tired of doing this again and again—tracking, fasting, 6-week shreds, walking challenges, macros, meal plans, all of it—only to find yourself back at square one… this episode is for you. In this episode, I walk you through the real-life, evidence-based strategy w…

This episode is all about the part of weight loss no one warns you about: the passive digs, the raised eyebrows, and the “helpful” comments from people around you when you start to make changes. You’ll hear: – Why your effort makes other people uncomfortable – The real reason people question your choices – How to stop absorbing other people’s proje…

Ever find yourself slipping into silence when life gets hard? In this episode, I share a real and raw story from a recent conversation with a private coaching client—someone who, on day one, told me she tends to disappear when things get tough. And asked me to hold her to a higher standard when that happens. So when she started to ghost—less check-…

If you’re constantly thinking about food—what to eat, when to eat, how much you’ve had, or whether you’ve “blown it”—you’re not broken. You’re experiencing food noise. In this episode, we break down where food noise comes from, why it’s not your fault, and the simple, science-backed steps you can take to finally quiet the chaos around food. We’ll c…

Struggling with overeating? You’re not alone, and more importantly—you’re not doomed. In this episode of the Fat Loss Fundamentals podcast, we’re diving deep into what to do after you overeat. Because let’s be real—it will happen. Life happens. Cake happens. But what separates those who succeed from those who stay stuck is how they respond when it …

Ever had one bad day and convinced yourself you’d completely failed? You go slightly over your calories, skip a workout, or eat something you “shouldn’t” have—and suddenly, it feels like everything is ruined. You forget the days (or weeks) of consistency and let one moment define your entire journey. This is called availability bias—your brain zoom…

Ever found yourself changing your order at a restaurant because someone made a comment about your food? Or feeling guilty for skipping drinks because your friends acted like you were ruining the night? Yeah, me too. For years, I let other people’s opinions completely derail my progress. One little comment would plant the seed of doubt, and before I…

With summer just around the corner, I’m taking you behind the scenes of my own fat loss phase—no crash diets, no nonsense, just a realistic, structured approach that works. Right now, I’m in the middle of moving to Andorra, juggling work, stress, and a less-than-ideal eating environment, but I’m still making it happen. Because waiting for the “perf…

Do you avoid cameras, hide behind baggy clothes, or obsess over loose skin? You’re not alone. So many women struggle with body image, feeling invisible in photos, and keeping “safety clothes” in their wardrobes just in case. But here’s the truth—hiding doesn’t make you feel better. It just keeps you stuck. In this episode, we’re talking about: ✅ Wh…

Ever feel like weight loss is just too hard? Like you’re doing everything right, but the scale isn’t moving, your progress feels slow, and no matter how much effort you put in, you’re stuck in the same cycle? That feeling—the frustration, the doubt, the urge to throw in the towel—is what The Dip is all about. In this episode, we’re having a real, n…

If you feel stuck in your weight loss journey, it’s not because you lack motivation or discipline—it’s because deep down, you don’t believe you can do it. And that belief (or lack of it) affects every decision you make. You hesitate, you avoid setting big goals, and you convince yourself it’s not possible before you even try. In this episode, we’re…

If you’ve been stuck in the cycle of losing weight, gaining it back, and feeling like you’re constantly starting over, this episode is for you. The truth is, weight loss is hard. Not because it’s complicated, but because it requires you to do things that, in the moment, you don’t want to do. It’s not just about eating less and moving more—it’s abou…

If your old diets really worked, you wouldn’t still be trying to lose weight. Let’s be honest—how many times have you convinced yourself that this time will be different? That keto worked, that calorie counting worked, that cutting carbs or fasting was the thing that got the weight off? But if it really worked, why are you here? A diet only works i…

In today’s Q&A episode, we answered some questions from our Break The Yo-Yo clients around nutrition, training, and mindset—including how to stop sabotaging yourself every weekend, whether frozen high-protein meals are a good option, and how to bring back motivation when exercise feels like a chore. We’re covering: • Are frozen high-protein meals l…

If you’re constantly moving the goalpost, you’ll never feel satisfied. You’ll hit a goal, feel a quick high, and then tell yourself it’s not enough. You need to do more, be better, go faster. And before you know it, you’re in a cycle of chasing happiness instead of experiencing it. In this episode, we’re breaking down why achievement alone will nev…

If you’ve ever felt not good enough, this episode is for you. For most of my life, I had a voice in my head that told me, you’re not good enough—no matter what I did. It was there when I was losing weight, when I started my business, even when I was just petting my bloody cat. And for years, that voice ran the show. Until I realised something that …

You’re not failing your diet. Your diet is failing you. You’ve lost weight before. You’ve done keto, paleo, fasting, shakes, points, detoxes—whatever the latest trend was, you’ve tried it. And yet, here you are. Back at square one. Again. The reason? You’re trying to live two lives at once. The “new, healthy you” and the old, comfortable one. And t…

Ever caught yourself thinking, I’ve been so good today… I deserve a treat? Maybe you turned down the biscuits at work, got your workout in, stuck to your plan—and now your brain’s whispering, Go on… you’ve earned it. I used to fall for that trick every single time. Food was my go-to reward. It was how I celebrated, relaxed, and made myself feel bet…

Perfectionism is keeping you stuck. You sit down, make a solid plan, feel good about it, and tell yourself this time you’re going to stick to it. Then life happens—you get busy, stressed, or just don’t feel like eating what you planned. Suddenly, it’s fuck it mode, and you’re convinced you’ve failed again. But here’s the truth: planning isn’t about…

If you’ve ever stood in front of the mirror and thought,I cannot believe I let myself get to this point, this episode is for you. The cycle of shame and self-loathing is what keeps so many people stuck in their weight loss journey. But here’s the truth—you do not need to forgive yourself for your weight. You didn’t do anything wrong. What youdo nee…

If you’re stuck in the binge-restrict cycle, constantly swinging between being “good” and losing control, you’re not alone. This isn’t about willpower. Diets have set you up to fail. In this podcast, I’ll explain why you overeat, why restriction makes bingeing worse, and what actually works to regain control—without obsessing over food. You’ll lear…

You’ve smashed it Monday to Friday—eating well, moving more, feeling in control. Then the weekend hits, and suddenly it’s crisps, drinks, and “I’ll start again Monday.” Sound familiar? Hoping your way through the weekend won’t cut it. You need a plan. And today, I’m giving you one—visualisation. Before you roll your eyes, this isn’t about “manifest…

Ever worked a shift, checked your bank account, and realised… nothing? No instant payday. No immediate reward. Just work, wait, repeat. Weight loss is the same. You do the right things—skip the takeaway, hit your step goal, drink your water—and the scale gives you nothing. And that’s where most people quit. Today’s episode is about why you need to …

For years, we’ve been taught that hating our bodies is the first step to changing them. That if we’re disgusted enough, we’ll finally get motivated. But here’s the truth—hate has never been a long-term motivator. And if losing weight was the answer to feeling better, why do so many of us still struggle with body image, even after hitting our goals?…

Struggling to get back on track after holidays, stress, or a busy season? You're not alone. In this episode of the Fat Loss Fundamentals Podcast, I’m answering real client questions from our Monday night Q&A inside the Break the Yo-Yo programme. We’re covering: ✅ How to reset after a period of maintenance without feeling overwhelmed ✅ The three eas…

Is your metabolism really broken, or have you just been fed one too many diet myths? In today’s episode, I’m breaking down what actually impacts your metabolism and how you can work with your body instead of against it. From the power of protein and steps to the game-changing effects of better sleep, I’ll show you how small changes can make a big d…

If you’re the kind of person smashing it for a week, then bailing the second life throws you a curveball, this one’s for you. Truth bomb incoming: You are what you repeatedly do. The problem? Most people are consistently inconsistent. In this episode, I break down why doing less but doing it often will always win. It’s not about perfect plans or ch…

New Year’s resolutions, eh? You’re either ready to smash your goals, meal prepping like a contestant on MasterChef… or you’re staring at January like it’s an uphill marathon after a December of mince pies and wine. Here’s the truth: both mindsets are perfectly fine. If you’re buzzing with motivation—lean into it. Go all in, ride that wave, and set …

Hello and welcome back to the podcast! This is the recording from a webinar that I hosted about the 5 biggest mistakes most women make when they start a new diet and what to do differently. To join the waitlist for the next Break The Yo-Yo intake on the 28th of January, click this link - https://fatloss-fundamentals.com/prioritylist…

Hey! Thank you for listening to the Fat Loss Fundamentals podcast. To access our free email tips please follow this link - https://fatloss-fundamentals.com/newsletter and to check out our coaching services, click here - fatlossfundamentals.co.uk Phoebe

Hello and welcome back to the Fat Loss Fundamentals podcast. Today I was joined by the wonderful Coach Anna. We discussed: - Exercise considerations for time poor women - What you should be doing in each workout - Why working towards a target is important And much more. Want our help? Check out our services here - https://fatlossfundamentals.co.uk/…

Hello and welcome back to the Fat Loss Fundamentals podcast. Today's episode is about following through with your goals, checking in with your actions and ensuring that you are following through with the things you say you want to achieve. Want to join the Break The Yo-Yo programme? Join the priority list here - https://fatloss-fundamentals.com/pri…

What's up everyone?! In today's episode I was joined by Coach Mercedes and Coach Anna. We took a deep dive into all things weight loss expectations versus reality. Specifically we covered: - Expanding your time horizon - Expecting failures - Not suffering your way to fat loss - Making compromises when needed To check out the FLF website and coachin…

This podcast is the recording from a webinar that I hosted aimed at helping women with all things body image. I hope this helps!

Hello and welcome to this episode of the Fat Loss Fundamentals podcast. In today's episode I interview my client Lynda. We discuss: - Why she joined Break The Yo-Yo after 39 years of yo-yo dieting - Why age is just a number and how she is getting fitter and stronger at 64 - Why her past diets set her up for failure And much more. If you'd like to j…

We all have reasons for not doing things...maybe you feel you're too old, too tired, too drained, too busy to lose weight. Sound like you? This episode should help with that! To join the Break The Yo-Yo priority list follow this link - https://fatloss-fundamentals.com/prioritylist To access the free body image webinar on the 9th of October follow t…

Hello and welcome back to the Fat Loss Fundamentals podcast! Today's episode is all about the menopause...managing your symptoms, fuelling yourself optimally and how to balance your weight loss goals with healthy living. If you are a menopausal woman who is confused, struggling and think that working with a coach would be beneficial for you please …

Interested in coaching? Join the waitlist for the next Break The Yo-Yo intake on the 25th of October. https://fatloss-fundamentals.com/prioritylist Hope you enjoyed this episode 😊

In this episode I talk about the 6 lies you're telling yourself and why you need to cut the crap with this line of thinking if you want to be successful.... I talk all things: healthy eating, not having time to lose weight, dealing with the difficult days and more. To join Break The Yo-Yo click here - https://fatloss-fundamentals.com/break-the-yo-y…

The secret ingredient to you achieving success on your weight loss journey is consistency. If you show up, do the work, embrace the suck on hard days and rinse and repeat this process then failing will not be an option for you. Tune in to hear my top 5 tips to help you stay consistent on your weight loss journey. If you want implementing the method…

Today’s episode is an interview that I did for my Break The Yo-Yo clients with an inspiring woman, Athena Perez. In this discussion we talked about: The abuse Athena received as a young child What life at 500lbs was like How she lost 230lbs and continues to stay motivated on her journey Her advice to anyone struggling to make progress If you are re…