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What if the reason things feel harder than they should isn’t because you’re undisciplined, unmotivated, or doing it wrong—but because the system you’re using was never designed for the life you’re actually living? In this episode, I invite you to pause the self-judgment and take a gentler, more curious look at what’s really driving your follow-through (or lack of it). If you’ve ever felt like you’re carrying a lot, managing everything, and still wondering why your goals feel just out of reach, this conversation is for you.

If you’re in our 30-day challenge—or honestly, if you’re just craving a way forward that feels more compassionate and more effective—this episode offers a perspective shift that might change how you see everything you’re working toward.

Quote of the Week

“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind.”
— William James

Citations
Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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What if the next 30 days weren’t about fixing everything… but about proving something to yourself? In this episode, I invite you into a challenge that’s intentionally simple, quietly powerful, and very different from the usual “do more, be more” approach. If you’ve ever felt overwhelmed by goals, burned out by resets, or frustrated that motivation fades faster than you expected—this conversation is for you.

If you’re ready for a challenge that travels with you, adapts to real life, and strengthens your relationship with yourself—press play and walk with me.

Quote of the Week:

“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Citations:
Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.
Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, I’m inviting you into a quieter, more intimate conversation—one that doesn’t point outward, but inward. It’s about the kind of trust that lives beneath our goals, our decisions, and our follow-through. The kind that gets shaken not by one big moment, but by a thousand small ones. If you’ve ever felt hesitant to try again, unsure whether to believe yourself, or tired of negotiating with your own mind, this episode is a gentle pause and a reset. Not to fix you—but to help you listen.

We’re exploring what actually erodes trust, why it so often shows up as self-criticism, and how rebuilding it rarely looks dramatic. It looks small. Practical. Human. This episode is about noticing what gets in the way without turning on yourself—and learning how consistency, compassion, and clarity quietly change everything. If you’re craving steadiness, not hype… and momentum, not pressure—this one’s for you.

Quote of the Week:
“Your task is not to seek love, but to find the barriers within yourself.” — Rumi

Citations:
Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Mindfulness.
Simpson, J. A. (2007). Psychological foundations of trust. Personality and Social Psychology Review.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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As we move into a new year, I found myself sitting with a question I don’t hear talked about very often—at least not in a way that feels honest or useful. We spend a lot of time planning what we want more of, what we’re willing to work for, and what we think things will “cost” us. But this week, I wanted to slow that conversation down and look at what quietly gets traded away in the background of our choices.

In this episode, I explore a lens that has changed how I look at my health, my work, my relationships, and even how I decide what deserves my energy. It’s not about doing more or trying harder— noticing what we may be giving up without ever meaning to.

If you’re heading into the year with goals, questions, or a sense that something important deserves more care, this is a conversation I’d love to have with you.

Quote of the Week:

“The price of anything is the amount of life you exchange for it.” — Henry David Thoreau

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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If you’re listening in real time, Merry Christmas, my dear friends.
I’m sending you so much love, safety, and calm this season.

This week, I introduce you to a Maester who has profoundly shaped how I think about attention, discipline, peace, and the body: Cal Newport.

This is not fluffy productivity advice.

This is about unfinished tasks, hidden stress, and how scattered attention quietly drains our energy—and often shows up as urges we don’t fully understand.

In this episode, I explore why attention isn’t just a productivity issue—it’s a wellness issue.

We talk about deep work, the modern attention crisis, digital minimalism, and what it means to build a life rooted in presence instead of reaction.

If you’ve ever ended the day feeling busy but behind,

If your mind feels fragmented,

If you crave calm, clarity, and follow-through—This episode is for you.

Because where your attention lives… your life follows.

Quote of the Week

“Things which matter most must never be at the mercy of things which matter least.” — Johann Wolfgang von Goethe

Citations

• Newport, C. (2016). Deep Work: Rules for Focused Success in a Distracted World. Grand Central Publishing.
• Newport, C. (2019). Digital Minimalism: Choosing a Focused Life in a Noisy World. Portfolio.
• Newport, C. (2021). A World Without Email. Portfolio.
• Newport, C. (2024). Slow Productivity: The Lost Art of Accomplishment Without Burnout. Portfolio.
• Rubinstein, J. S., Meyer, D. E., & Evans, J. E. (2001). Executive control of cognitive processes in task switching. Journal of Experimental Psychology: Human Perception and Performance, 27(4), 763–797.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, we are talking about boundaries — not the kind that build walls, but the kind that help us stay loving, honest, and grounded… especially during the holidays. In this episode, I slow it down.

We talk about what boundaries actually are, where the word even comes from, and why boundaries usually show up right when life feels stressful, overwhelming, or just a little too much. I share a personal story, reflect on The Giving Tree, and explore how boundaries can protect us from becoming emotionally depleted — without shutting people out.

If the holidays bring joy and stress for you…
If you’ve ever felt resentful but didn’t know why…
If you’ve ever said yes when you meant no…

This episode is for you.

Quote of the Week

Brené Brown
“Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.”

Citations

Brown, B. (2018). Dare to Lead. Random House.

Silverstein, S. (1964). The Giving Tree. Harper & Row

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week on Project Weight Loss, I’m talking about something so many of us quietly struggle with — that strange feeling of “I’m doing everything… and yet, I still feel stuck.”

Whether it’s with food, with our routines, or with parts of life that feel a little stagnant, this feeling shows up for all of us. And today, I’m sharing why it happens, what it really means, and how giving ourselves permission to be human can actually be the doorway to freedom.

In this episode, we explore the quiet internal patterns that keep us circling the same emotions, even when our circumstances stay the same.

If you’ve been feeling stuck, stalled, or like your inside world isn’t matching the outside effort you’re giving… this episode is for you, my friends.

Quote of the Week:
“The mind is everything. What you think, you become.” — Buddha

Join me for this compassionate conversation — and maybe share it with someone who could use a little reminder that freedom starts within.

Resources

Purpose / GroupHotline / Contact Info988 Suicide & Crisis Lifeline (suicidal thoughts, emotional distress, crisis)Call or text 988 SAMHSA+2CDC+2 (Older number, still works) National Suicide Prevention Lifeline1-800-273-TALK (1-800-273-8255) USAGov+2MentalHealth.com+2

SAMHSA's National Helpline (mental health / substance use disorders support & referral)1-800-662-HELP (4357) SAMHSA+1

Crisis Text Line (if someone prefers texting instead of calling)Text HOME to 741-741 Nested Integral Coaching Constellation+1
Disaster Distress Helpline (stress / trauma from disasters, emergencies)1-800-985-5990 CDC+1

National Domestic Violence Hotline (support for domestic violence situations)1-800-799-SAFE (1-800-799-7233) HeadStart.gov+1

National Alliance on Mental Illness (NAMI — information & support for mental health issues)1-800-950-NAMI (6264) CDC+1Additional Resources

• 988Lifeline.org — chat and text support, as well as resources for crisis help. SAMHSA+1
• SAMHSA.gov — directory for treatment referrals and facilities across the U.S. SAMHSA+1
• Use local resources via dialing 211 (in many parts of the U.S.) for help connecting with community mental-health support, housing, food, or other social services.

Citations:

1. Beck, A. T., & Haigh, E. A. P. (2014). Advances in Cognitive Theory and Therapy. Annual Review of Clinical Psychology.

2. Wilson, T. D., & Gilbert, D. T. (2005). Affective Forecasting: Knowing What to Want. Current Directions in Psychological Science.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Hey friends — this week, with the holidays in full swing, I wanted to bring you three research-backed strategies you can use to feel lighter — emotionally, mentally, and yes, physically — without rigidity, pressure, or perfection.

This episode is all about top researched strategies, that coupled with awareness, and choosing yourself in the ways that truly matter and make a difference, particularly during the holidays.

Take a listen and share the episode – even better, set up a buddy to implement the techniques with.

Quotes of the Week:
✨ “What most people don’t realize is that food is not just calories: It’s information… it communicates to every cell in the body.” — Dr. Mark Hyman

✨ “Our modern lifestyle… disrupts our circadian rhythms and reduces the production of the sleep hormone melatonin.” — Satchin Panda, The Circadian Code

Take a listen — and let’s move through this season with intention, clarity, and love.

Citations

1. Sacks, F. M., Bray, G. A., Carey, V. J., et al. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. Journal of the American Medical Association, 360(9), 859–873.

2. Smith, J. D., Nguyen, T., Hall, K. D., et al. (2023). Protein and fiber intake and their effects on cravings and spontaneous snacking in adults: A randomized controlled trial. Nutrients, 15(4), 812–823.

3. Sutton, E. F., et al. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212–1221.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org