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

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

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

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

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

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