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

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

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