Divide & Conquer: What Stands In The Way Becomes The Way Project Weight Loss podcast

26:45

Hello, my beautiful friends—this week, we go deep. Not just into the roots of fear, but into the bold, often quiet heartbeat of courage. Inspired by Memorial Day and those I call the Maesters of bravery—from Grandma Gatewood’s canvas shoes on the Appalachian Trail to my own personal moments of standing in fear and choosing love—we explore how real courage doesn’t mean the fear disappears. It means something else matters more. And yes, that something is often love. In this episode, I share practical, research-backed tools to help you access your own courage—no matter how loud the fear feels. From hiking updates to history’s unsung heroes (hello Sherpa Tenzing!), from family memories to the neuroscience of bravery, I hope this one sparks something in you. If it does, please share it. We all need reminders of our light. Reference: 1. Rate, C. R., Clarke, J. A., Lindsay, D. R., & Sternberg, R. J. (2007). Implicit theories of courage. The Journal of Positive Psychology, 2(2), 80–98. https://doi.org/10.1080/17439760701228813 2. Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923 Learn more about Stoic Maester Ryan Holiday and subscribe to his newsletter at: https://ryanholiday.net/ • The Daily Stoic Newsletter Quote of the Week “True heroism shames us. Humbles us. It moves us beyond reason—because it came from something beyond reason... We fail them and we fail ourselves if we don’t wrestle with the meaning of this sacrifice.” – Ryan Holiday Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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The Habits Maester: James Clear 12:20

10 days ago12:20

12:20

This week, I’m sharing some reflections on habits, a sweet moment with someone dear to my heart, and diving into the work of a true Maester of habits—someone whose insights have deeply shaped the way I approach change, consistency, and results. Whether you're navigating your health journey, a big life project, or simply trying to find a rhythm that works, this episode is packed with heart and wisdom that I think you’ll feel right away. So, grab your walking shoes, your journal, or your coffee, and let’s spend a little time together thinking about what it means to build a system that actually works. And as always, I’ll leave you with this week’s quote to carry with you: “Every action you take is a vote for the type of person you wish to become.” — James Clear Reference Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018. Holiday, Ryan. The Daily Stoic Podcast. Interview with James Clear: “James Clear on Getting 1% Better Daily With Stoicism.” Clear, James. “James Clear on Getting 1% Better Daily With Stoicism.” The Daily Stoic Podcast, hosted by Ryan Holiday. James Clear & Ryan Holiday Interview Link You can watch the insightful conversation between James Clear and Ryan Holiday on YouTube here: James Clear on Getting 1% Better Daily With Stoicism Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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When Panic Strikes 23:43

17 days ago23:43

23:43

When panic strikes, it hits before thought has a chance to catch up. In this episode, I get real about fear — not the idea of it, but the full-body experience. We’ll talk about how panic hijacks the brain, how to self-soothe, and what I learned on the trail when things got intense. A grounded, honest look at fear, and how to walk through it. Quote of the Week: “You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” – Eleanor Roosevelt References: Whalen, P. J., et al. (2001). Human amygdala responsivity to masked fearful eye whites. Neuron, 27(3), 595–601. Schiller, D., et al. (2010). Preventing the return of fear in humans using reconsolidation update mechanisms. Nature, 463(7277), 49–53. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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The Balance Within: Work & Life 18:15

24 days ago18:15

18:15

What if the most radical thing you could do for your weight loss and your life was to love yourself exactly as you are—today, not ten pounds from now? In this episode, I explore the powerful paradox that self-acceptance and unlocking real, lasting change. We'll dive into what it means to love yourself while still wanting more, and how this balance fuels the habits that lead to transformation. I’ll bring in some research, and reflect on why your thoughts—not your weight—are often the real obstacles in your way. Quote of the Week: “There is no such thing as work-life balance. It is all life. The balance has to be within you.” – Sadhguru Citations: Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. Crisp, R. J., & Turner, R. N. (2010). Essential Social Psychology (2nd ed.). SAGE Publications. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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The Easy Way to Stop Overeating — Inspired by Allen Carr 18:46

4 weeks ago18:46

18:46

This week, I'm unpacking the helpful and surprising connection between Allen Carr’s method for quitting smoking and breaking free from overeating. What does lighting a cigarette have in common with late-night snacking or emotional eating? More than you think. I share the stats, the mindset shift that changes everything, and how we can use Maester Carr’s wisdom to step into more freedom and fewer food regrets. I also give you an update on my Pacific Crest Trail training (the blisters are real!) and talk about how I plan for my joy eats—and why that makes all the difference. This one is part insight, part inspiration, and all about reclaiming your agency, one intentional decision at a time. Tune in and let’s walk this path together! Quote of the Week: “It is health that is real wealth and not pieces of gold and silver.” – by Mahatma Gandhi Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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The Real Deal: Empathy Despite Frustration 16:34

5 weeks ago16:34

16:34

This week, I’m speaking to something that we all perceive: this idea of “ frustrating people ”. You know the ones. The co-worker who replies with “per my last email,” the family member who pokes your last nerve, or even that little voice inside your own head that won’t quit. In this episode, I talk about how empathy isn’t just a feel-good idea—it’s a real tool for reducing stress, emotional eating, and overwhelm. Plus, I share how this shows up in my Pacific Crest Trail prep (and how I nearly forgot the ibuprofen!). Tune in for insights, laughter, and maybe a few moments of reflection. Quote of the week: “When you judge another, you do not define them, you define yourself.” – Wayne Dyer Dye(Zaki, J., & Cikara, M. (2017). Empathy and cooperation. Frontiers in Psychology , 8, 202.) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Coffee Talk 18:27

6 weeks ago18:27

18:27

In this episode, we’re diving into one of our favorite daily rituals—coffee. But don’t worry, this isn’t an anti-coffee episode. I’m not taking your cup away! Instead, I’ll walk you through the pros and cons of coffee from a Project Weight Loss lens, and we’ll look at whether this beloved brew is helping or hindering your goals. Here’s what we’ll cover: · The science-backed benefits of coffee (spoiler: antioxidants, brain health, and more) · The not-so-great side effects (think: sleep, stress, and gut issues) · How coffee ties into your Project Weight Loss goals · My personal approach to enjoying coffee mindfully · Tips to cut back (if that’s what you decide to do) · A little fun with 10 coffee one-liners Quote of the Week: “People always think that happiness is a faraway thing," thought Francie, "something complicated and hard to get. Yet, what little things can make it up; a place of shelter when it rains - a cup of strong hot coffee when you're blue; … a book to read when you're alone - just to be with someone you love. Those things make happiness.” ― Betty Smith, from her book - A Tree Grows in Brooklyn Links Mentioned in This Episode: Episode on the 36 Questions to Build Intimacy Sources Journal of Nutrition: Vinson JA, et al. (2005). Coffee as a source of antioxidants in the diet. EatingWell.com: Moderate coffee consumption linked to lower heart disease risk. EatingWell article Harvard School of Public Health: Coffee and brain health. Harvard T.H. Chan School of Public Health National Institutes of Health: Coffee and lower disease risk. NIH Study American Journal of Clinical Nutrition: Caffeine and metabolic rate. Acheson KJ, et al. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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How to Have Your Own Back 9:09

7 weeks ago9:09

9:09

This week, I laced up and hit Chabot Park again, training for the Oregon stretch of the PCT—even on the days I didn’t feel like it. Why? Because there’s power in showing up for ourselves, especially when the world feels overwhelming. In this episode, I share what it means to have your own back and why it’s one of the most loving things we can do—not just for ourselves, but for everyone around us. We’ll talk food, time, mindset, and that quiet truth we all feel but sometimes ignore. If you’ve ever felt like the hill is too steep, this one’s for you. Come join me on the trail. And as always, I leave you with a quote to carry with you this week: “Sometimes the bravest and most important thing you can do is just show up.” – Brené Brown Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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News, Nerves, and Stress Eating 18:03

8 weeks ago18:03

18:03

Ever find yourself eating when you're not really hungry? You might be surprised by what’s actually triggering it. In this episode, we take a closer look at the sneaky ways stress shows up—especially when the news cycle won’t quit—and how it can quietly derail your health goals. If you’ve ever felt caught in a cycle of overwhelm, distraction, and fog eating, this one’s for you. Quote of the Week: “You cannot always control what goes on outside. But you can always control what goes on inside.” — Wayne Dyer Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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Creating Bonds That Last: Intimacy & the 36 Questions 25:11

9 weeks ago25:11

25:11

Have you ever had a conversation that made you feel truly seen, understood, and connected? This week, we’re unpacking the art of connection, exploring Arthur Aron’s 36 Questions. References: Harvard Study of Adult Development, 2017 Holt-Lunstad, Smith, & Layton, Perspectives on Psychological Science, 2010 Mehl et al., Eavesdropping on Happiness, Psychological Science, 2010 Aron et al., The Experimental Generation of Interpersonal Closeness, Personality and Social Psychology Bulletin, 1997) Arthur Aron 36 Questions: 1. Given the choice of anyone in the world, whom would you want as a dinner guest? 2. Would you like to be famous? In what way? 3. Before making a telephone call, do you ever rehearse what you are going to say? Why? 4. What would constitute a "perfect" day for you? 5. When did you last sing to yourself? To someone else? 6. If you were able to live to the age of 90 & retain either the mind or body of a 30-year-old for the last 60 years of your life, which would you want? 7. Do you have a secret hunch about how you will die? 8. Name 3 things you and your partner appear to have in common. 9. For what in your life do you feel most grateful? 10.If you could change anything about the way you were raised, what would it be? 11.Take four minutes & tell your life story. 12.If you could wake up tomorrow having gained any 1 quality or ability, what would it be? 13.If a crystal ball could tell you the truth about your life, the future, or anything else, what would you want to know? 14.Is there something that you've dreamed of doing for a long time? Why haven't you done it? 15.What is the greatest accomplishment of your life? 16.What do you value most in a friendship? 17.What is your most treasured memory? 18.“ “ terrible memory?19.If you knew that in one year you would die suddenly, would you change anything about the way you are now living? Why? 20.What does friendship mean to you? 21.What roles do love & affection play in your life? 22.Share something you consider a + characteristic of your partner. Share a total of 5 items. 23.How close & warm is your family? Do you feel your childhood was happier than most people's? 24.How do you feel about your relationship with your mother?25.Make 3 true "we" statements each. For instance, "We are both in this room feeling..." 26.Complete this sentence: "I wish I had someone with whom I could share..." 27.If you were going to become a close friend with your partner, please share what would be important for them to know. 28.Tell your partner what you like about them; be very honest, saying things that you might not say to someone you've just met. 29.Share with your partner an embarrassing moment in your life. 30.When did you last cry in front of another person? By yourself? 31.Tell your partner something that you like about them already. 32.What, if anything, is too serious to be joked about?33.If you were to die this evening with no opportunity to speak with anyone, what would you most regret not having told someone? Why haven't you told them yet? 34.Your house, containing everything you own, catches fire. After saving your loved ones & pets, you have time to safely make a final dash to save any 1 item. What is it? Why? 35.Of all the people in your family, whose death would you find most disturbing? Why? 36.Share a personal problem & ask your partner's advice. Ask your partner to reflect how you seem to be feeling about the problem you have chosen. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

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The Science of Results 18:33

10 weeks ago18:33

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…

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The Truth Maester: Byron Katie 23:58

11 weeks ago23:58

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…

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Saying "No" Is A Complete Sentence 16:58

12 weeks ago16:58

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…

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Emotional Intelligence: The Stoic Way 18:51

13 weeks ago18:51

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…

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Heartbroken But Not Broken 7:52

14 weeks ago7:52

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

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The Book List that Could Change Your Life 23:47

15 weeks ago23:47

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

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Homeostasis: The Pain and Satisfaction Feedback Loop 23:39

16 weeks ago23:39

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

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

17 weeks ago12:15

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

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Victimhood 20:46

18 weeks ago20:46

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

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

19 weeks ago19:42

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

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Walking: Butterflies Having Fun 20:08

20 weeks ago20:08

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

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

21 weeks ago25:20

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

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Intentions: Your North Star 17:19

22 weeks ago17:19

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

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Reflections of 2024 16:59

23 weeks ago16:59

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

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Present Wisdom 22:52

24 weeks ago22:52

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

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

25 weeks ago16:52

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

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

26 weeks ago16:40

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

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Why We Need Each Other 21:06

27 weeks ago21:06

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

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

28 weeks ago17:24

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

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How To Create Your Vision Board for Reinvention 21:12

29 weeks ago21:12