Eating with Intention: The Hunger Scale Guide

Project Weight Loss

#Self-Improvement #Fina Perez #MBA #Fitness #Business #Podcasting Education #Weight Loss

1:18:10

Riddles, troikas, and food references abound! After a forbidden scroll is removed from the Arcane Library from the city of Eltin, a ragtag group of adventurers is dispatched to track it down. Join our party on their mysterious adventure, as Melony Melons tries to make friends, Agent Peaches searches for his next big story, Fromage passes some hot cheese samples to anyone who will listen, and Metzger Abbatoir tries to convince everyone he isn’t his father’s son. Starring: Nathan Zimmerer - Melony Melons Kyle Kane - Agent Peaches Shea Ingram - Metzger Abbatoir AKA Bouchet Chris Arr - Fromage Josh Greenway - The Dungeon Newbie Based on the Unraveled one-shot from Roll & Play Press https://rollandplaypress.com Edited by Josh Greenway Sound Effects provided by Pixabay.com Music Josh Greenway & Mark Canning Clavier Clavier ⁠https://pixabay.com/users/clavier-music-16027823⁠ Kellepics ⁠⁠Https://pixabay.com/users/kellepics-4893063…

about a year ago 15:47

MP3•Episode home

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

162 episodes

Eating with Intention: The Hunger Scale Guide

Project Weight Loss

published about a year ago

MP3•Episode home

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

162 episodes

#Self-Improvement #Fina Perez #MBA #Fitness #Business #Podcasting Education #Weight Loss

All episodes

Project Weight Loss

1
The Food No One Sees 20:20

4 days ago20:20

20:20

This week’s episode touches something very real for us the quiet, hidden moments with food. You know the ones I mean. This week we unpack truth-telling, and the honest reflections that came up as I sat in nature, hat feather and all. If you’ve ever felt the urge to eat in secret, or noticed that tug-of-war between freedom and fear, this one’s for you. Quote of the Week: “ You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness .” – Brené Brown References 1. Secretive Eating and Disordered Eating Behaviors Kenney, E. L., & Gortmaker, S. L. (2017). "Secretive eating and associated disordered eating behaviors in a large sample of adolescents." Appetite, 114, 303–309. https://doi.org/10.1016/j.appet.2017.03.037 2. Hidden Eating and Emotional Suppression Pivarunas, B., Kelly, N. R., Pickworth, C. K., Cassidy, O. L., Radin, R. M., Shank, L. M., ... & Tanofsky-Kraff, M. (2015). "Loss of control eating and secretive eating in youth: Associations with emotion dysregulation and body mass." Journal of Behavioral Addictions, 4(3), 174–180. https://doi.org/10.1556/2006.4.2015.020 3. Habit Formation and Replacement Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. (Referenced concept: Cue-Routine-Reward cycle) Quote Attributions · “I’ve learned that people will forget what you said... but people will never forget how you made them feel.” Maya Angelou – Verified quote. · “You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.” Brené Brown – From Daring Greatly (2012). An important disclaimer: If you’re struggling with clinical anxiety, depression or extreme fear, please reach out to a licensed healthcare provider. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org…

Project Weight Loss

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How to Be More Courageous 26:45

11 days ago26:45

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…

Project Weight Loss

1
The Habits Maester: James Clear 12:20

18 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…

Project Weight Loss

1
When Panic Strikes 23:43

25 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…

Project Weight Loss

1
The Balance Within: Work & Life 18:15

5 weeks 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…

Project Weight Loss

1
The Easy Way to Stop Overeating — Inspired by Allen Carr 18:46

6 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…

Project Weight Loss

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The Real Deal: Empathy Despite Frustration 16:34

7 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…

Project Weight Loss

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Coffee Talk 18:27

8 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…

Project Weight Loss

1
How to Have Your Own Back 9:09

9 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…

Project Weight Loss

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News, Nerves, and Stress Eating 18:03

10 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…

Project Weight Loss

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

11 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…

Project Weight Loss

1
The Science of Results 18:33

12 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…

Project Weight Loss

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The Truth Maester: Byron Katie 23:58

13 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…

Project Weight Loss

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Saying "No" Is A Complete Sentence 16:58

14 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…

Project Weight Loss

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Emotional Intelligence: The Stoic Way 18:51

15 weeks ago18:51