The Munro Method Clancast

In this episode, we dive deep into the mindset and habits that keep you stuck with your weight, focusing on the powerful role of food attachments and social eating pressures.Here's what you'll learn:Why non-scale victories (NSVs) matter more than just the number on the scalesHow to say “no” to food confidently without feeling weird or guiltyThe truth about food attachments — why eating just because others do can add unwanted poundsBusting the myth that you must eat to avoid offending othersHow social eating habits like finishing every plate or ordering extra courses sabotage your progressWhy your weight reflects your habits, not just calories or meal plansHow to break free from these cycles and build lasting, mindful eating habitsIf you've ever felt pressured to eat dessert or another course just because everyone else is, or if you struggle with mindless snacking and social eating, this episode is for you.Tune in to get practical mindset shifts that can help you take control of your eating habits and your weight for good.Send me your question or feedback

In this episode, I dive into one of the biggest reasons people struggle with weight loss — diets that are too high in fat and too low in fruits and vegetables.Here's what we cover:Why eating more fruits and vegetables helps dilute calories and keep you fullHow high-fat foods like cheese, mayonnaise, and chocolate sneak in excess caloriesThe difference between binge eating disorder and conscious overeatingWhy starving yourself just makes hunger and cravings worsePractical fiber goals that work while you're losing weightHow honest food tracking reveals hidden calorie culprits and helps you make lasting changesIf you want to break free from endless hunger, yo-yo dieting, and frustration, this episode is a must-listen.Send me your question or feedback

In this episode, I'm unpacking a mindset that many people don't even realize is holding them back from lasting weight loss: the habit of eating to avoid wasting food.We all hate wasting food, right? But when your solution to food waste is to eat everything, even when you're not hungry, you're creating a new problem — wasted energy. That excess energy turns into body fat, and before you know it, you're carrying around 20, 30, or even 50 pounds of extra weight.Here's what we cover:Why the ‘value for money' mindset around food can actually lead to weight gainHow using your body as a “food bin” creates wasted calories and sabotages your progressThe three types of waste you might be creating: wasted energy, wasted money, and wasted timeHow calorie balance really works throughout the day — and why constant overeating stacks upPractical tips for planning better, shopping smarter, and finally breaking free from this cycleWhy it's okay (and necessary) to let some food go to waste — your body will thank you for itIf you've ever found yourself finishing your plate or eating leftovers just because you “don't want to waste it,” this episode is for you. It's time to rethink how you relate to food waste and take back control of your health.Send me your question or feedback

In this episode, we unpack a phrase that many people use to justify overindulgence — "Life is for living." But is that really living?Discover why so many people use social eating and drinking as an excuse, yet end up feeling miserable and stuck with their weight.Hear the story of a client who gained two stone on holiday — not because she lacked willpower, but because she didn't understand the calorie impact of her drinks.Learn why weight gain has no speed limit but weight loss does, and what that means for your journey.Reflect on how your lifestyle, habits, and mindset create the weight you carry — and why chasing numbers on the scale won't lead to lasting change.Understand how redefining what living truly means can help you stop yo-yo dieting and start living well in your body.Get practical insights into how to approach social situations, alcohol, and food in a way that supports your long-term health goals.If you've ever felt guilty after a night out or struggled to balance enjoyment with weight loss, this episode will help you rethink your approach — so you can live better and feel better every day.Tune in to the Munro Method Clancast and start changing your story around food, drink, and living fully.Send me your question or feedback

In this episode, we tackle a mindset that keeps so many stuck in the cycle of yo-yo dieting: the obsession with hitting a specific goal weight. I explain why your goal weight isn't just a number on the scale — it's about how you live, how you feel, and how you show up every day.We dive into:Why focusing on a number alone is setting yourself up to failHow your lifestyle creates your weight — and how your weight follows your lifestyleThe importance of living like the person you want to be, not just forcing weight lossWhy sustainable weight loss means changing habits, mindset, and behaviors for goodReal examples of clients who learned to live as their goal weight and succeeded long termThe crucial question to ask yourself when you get close to your “goal” number: what more will it really give you?If you're ready to stop chasing arbitrary numbers and start living as the lighter, healthier version of yourself — this episode is for you.Send me your question or feedback

Most people start a calorie deficit expecting fat to fall off by the end of the week.But that's not how it works.In this episode, I break down exactly what's going on in your body during those first 7 days — and why understanding this can stop you from quitting before it even begins.Here's what we cover:Why the scales drop quickly at first (and why it's not fat loss)What “Last Supper” eating does to your progressThe difference between water, glycogen, digestive weight, and fatWhy you might feel rough in the first few days — or surprisingly goodHow your energy and hunger can change rapidlyWhat to expect emotionally during Week 1 (and how to stay focused)If you've ever wondered why weight loss feels confusing… this one will explain everything.Send me your question or feedback

Ever woken up after a night out, stepped on the scales, and thought: “What the hell?! I was doing so well…”You're not alone — and it's not a sign you've failed.In this episode, I explain why your weight can spike after alcohol… even when you're still on track with your goals.Here's what we cover:Why alcohol can cause overnight weight fluctuationsThe real reasons behind scale jumps after drinkingHow alcohol affects sleep, digestion, and water retentionWhy fat gain isn't the same as weight gain — and how to tell the differenceThe importance of seeing the scales as data, not judgmentHow to keep your mindset in check when the numbers mess with your headThis one will help you stop spiralling the morning after and start trusting the bigger picture.Send me your question or feedback

In this episode, I'm tackling one of the most common myths I hear from new clients: “I've turned 40, and now weight loss is impossible.”But here's the truth — your age isn't the problem. Your lifestyle is. Your weight is a reflection of your habits, not your hormones or your birthday.Here's what we cover:Why “40” has become the most overhyped number in the weight loss worldWhat actually happens to your metabolism as you get older — and why it's not the big issueThe real reason weight gain feels harder with age (spoiler: it's your environment, not your biology)How life stages like parenthood, stress, and shifting routines affect your weightWhat changes during menopause — and how to manage it without spirallingWhy it's time to stop blaming your age and start focusing on what you can controlA simple truth: you are not broken — and you are not too late to changeIf you've been telling yourself it's your age that's the issue, this episode will change everything.Send me your question or feedback

In this episode, we dig into the rising buzzword of 2025—food noise—and why it's being overused to sell weight loss meds. I explain what food noise really is, the difference between valid and self-created cravings, and why most people are making things worse through diet alone.We cover:Why food noise is the latest diet industry trend—and how it's being misusedThe real reason it returns after stopping meds like MounjaroThe two biggest nutritional imbalances I see in nearly everyone who struggles with weightWhat fibre actually does to your energy, blood sugar, and cravingsWhy skipping meals, snacking, and avoiding vegetables creates the very problems you're trying to fixHow to shift your diet in simple ways that calm food noise—for goodYou'll learn why "food noise" isn't something you're stuck with. It's something you can fix—without meds, gimmicks, or another diet.Send me your question or feedback

If you've ever found yourself calculating your calories again and again, hoping for a different result, this episode is for you.Here's what we cover:Why constantly recalculating calories is a massive waste of timeThe real problem: not calorie numbers, but lifestyle habitsWhy your weight is always exactly where it's supposed to beHow to know if your calorie estimation is actually rightThe importance of consistency before making any changesReal stories from clients who are stuck in the calorie-counting cycleThe key mindset shift that will stop you from endlessly tweaking your numbersWhy it's not about eating less — it's about building better habitsIf your weight keeps creeping up despite your best efforts, this episode will help you break the cycle and finally focus on what actually works.Send me your question or feedback

In this episode, I unpack the dangerous idea that your diet is "working" just because your weight is going down. Because if it only works when you're 100% perfect — then it doesn't work.Here's what we cover:Why losing weight is only part of the process — not the goalHow Slimming World & similar diets train you to be a lifetime customerWhy “on plan/off plan” thinking is holding you backWhat real progress looks like (hint: it's not weekly weigh-ins)The true goal of weight loss: never needing to lose it againHow I helped a client lose weight on holiday without trackingWhy regaining weight — not losing it — is most people's biggest problemThe mindset shift that can finally break the yo-yo cycleIf your plan only works when you're following it perfectly, that's not success — that's a trap. Let's talk about what real weight loss success looks like (and why most diets don't get you there).Send me your question or feedback

If you've ever found yourself opening the fridge just because you're bored, not hungry — this episode is for you.In this one, I talk about boredom eating, why it happens, and how to replace it with better habits that actually help you lose weight — and keep it off.Here's what we cover:The difference between eating food vs. using foodHow boredom drives mindless snacking, even when you're not hungryWhy emotional coping behaviours like this quietly lead to long-term weight gainThe importance of building a “toolbox” of alternative actionsHow small, consistent changes reduce weight-driving behavioursWhy progress comes from reducing frequency and duration — not being perfectThis episode is short, to the point, and will leave you thinking differently next time you find yourself snacking out of boredom.Send me your question or feedback

In this episode, I'm diving into the hidden cost of weight loss that nobody talks about: Your relationship with food, your mental health, and your quality of life.Here's what we cover:Why you'll never stop thinking about food (and why that's normal)How unrealistic expectations around weight loss destroy your happinessThe comparison between love, relationships, and your relationship with foodHow chasing goal weight at any cost ruins quality of lifeThe truth about pregnancy, stress, grief, and how they amplify underlying issuesWhy emotional eating gets worse — not because of life events, but because of unresolved habitsThe real reason many women regain weight after dietingWhy sustainable weight loss must include protecting your mental and emotional healthHow one “night out” can snowball into a third of your weekWhy the real goal isn't weight loss — it's keeping your quality of life intactThis episode is your reminder: Weight loss should never cost you your happiness, your relationship with food, or your life. Do it the right way — so you don't just lose the weight, you keep everything that matters most.Send me your question or feedback

In this episode, I'm diving into one of the biggest mindset mistakes that keeps people stuck in the cycle of yo-yo dieting: chasing fast weight loss instead of permanent change.Here's what we cover:Why “fast results” thinking has kept you stuck for years (or even decades)The real work that needs to happen if you want to lose weight for lifeHow diet culture has trained you to measure success the wrong wayWhy temporary fat loss without lifestyle change always backfiresThe power of slowing down to create permanent changeWhy quick fixes aren't quicker in the long run — they're what's keeping you trappedA reminder that you're here to fix the root causes, not just the symptomsIf you want 2025 to be the year you break free from the constant battle with your weight, this is the episode to listen to. No more chasing numbers. No more short-term thinking. It's time to do it right — once and for all.Send me your question or feedback

This episode might just flip everything you've been led to believe about weight loss on its head. Because if fast weight loss meant lasting success, you wouldn't be listening to this. Right?Here's what we cover:Why your weight isn't the actual problem (and what is)The real reason the dieting industry is boomingThe truth behind “success” stories from Slimming World & other plansWhy most people lose the same weight over and over againThe difference between fast weight loss vs. effective weight lossWhy losing weight once and keeping it off is faster than dieting foreverWhat it means to finally break free from yo-yo dietingIf you've spent the last 5, 10, or 20 years losing and regaining weight, it's time to hear a different message—one that doesn't involve repeating the same cycle for the rest of your life.

In this episode, we're flipping the script on one of the biggest myths around weight loss. It's not just about what you eat — it's about how much, how often, and how mindlessly.Here's what we cover:The critical difference between overeating and overconsumptionWhy you don't need to feel full to be over-consuming caloriesHow ‘healthy' foods like avocado, salmon, and nuts might be keeping you stuckWhy skipping a meal isn't the enemy — and why most people should be doing it moreHow generational beliefs and restaurant culture have normalised eating too muchA powerful mindset shift: your body is the most accurate food diary you'll ever keepIf you've ever said “but I eat healthy!” yet your weight isn't shifting — this one's for you. Let's make underconsumption a habit and leave the mindless overeating behind.Send me your question or feedback

In this episode, I'm diving into why so many people feel tired, frustrated, and stuck in the same cycle with food and weight loss—especially when Monday rolls around.Here's what I cover:Why you feel like you're constantly starting over every weekThe real reason you're tired all the time (and it's not just poor sleep)How poor nutrition habits and lack of structure drive exhaustionWhy eating “better” doesn't always mean eating enoughThe invisible cost of emotional overwhelm, underfueling, and weekend chaosHow to finally break the cycle and build consistency that lastsIf you feel like your energy is shot, your diet's a mess by Friday, and you're always chasing the next “restart”… this episode will hit home.Send me your question or feedback

In this episode, I dive into a topic that's blowing up on TikTok right now—food noise and weight loss injections.Weight loss medications are being sold as the next miracle cure, and with them comes the newest buzzword: food noise. But here's the truth—your food noise is not the problem. It's a symptom of deeper issues with your relationship with food and how you balance your diet.Here's what we cover:

Spotify Caption:Using anger, resentment, or the need to “prove them all wrong” as motivation for weight loss might seem powerful—but it's actually one of the worst strategies you can use. Here's why:No one is sitting around waiting to be “proven wrong” about your weight.Willpower-driven approaches always lead to burnout and failure.Negative motivation keeps you stuck in the all-or-nothing cycle.Sustainable weight loss comes from changing your habits for YOU—not for external validation.How to shift your mindset to make weight loss easier and long-lasting.If you've ever gone all in, only to crash and burn, this episode will help you understand why—and what to do instead.Send me your question or feedback

This episode is a full-on rant and reality check about Slimming World, yo-yo dieting, and why so many people stay stuck in the same cycle for years. If you've ever felt like weight loss controls your life, this one is for you.Here's what I cover:Why Slimming World keeps people coming back (hint: it's not because it works).The fear-based accountability that keeps members stuck.The dark side of weight loss groups and why they don't teach you to maintain weight loss.How to take back ownership of your weight instead of relying on a plan forever.The psychology behind weight loss dependency and why it's time to break free.If you've ever felt like you'll never get off the weight loss treadmill, this episode will change the way you think about dieting for good.Send me your question or feedback

Most people think quality of life comes from money, a bigger house, a nicer car, or fancy holidays. But the truth is, none of that matters if you don't feel good in your body and mind.In this episode, I break down:Why your daily habits—not your bank balance—determine how good your life actually feels.How your eating, movement, and mindset shape your happiness, energy, and self-worth.The biggest misconceptions about weight, parenthood, and “busyness” vs. being active.Why people stay stuck in the same cycles without realizing their habits are the problem.How to start making small but powerful shifts toward a better life today.Your life isn't just about the big things—it's about what you do every single day. If you're waking up feeling sluggish, trapped in bad habits, and stuck in cycles of overeating or low energy, this episode is a must-listen.Send me your question or feedback

In this episode, I'm breaking down one of the biggest mindset traps in weight loss: the belief that you have to diet non-stop until you hit your goal weight. Here's what I cover:Why the “I need to lose X pounds in X weeks” mindset sets you up for failureHow real-life weight loss success happens in phases, not all at onceWhy taking planned breaks from dieting actually helps long-term successThe difference between maintenance and “falling off the wagon”How aiming for slower, sustainable weight loss leads to bigger results over timeIf you've ever struggled with feeling like you're either fully “on” or totally “off” a diet, this episode will change how you think about weight loss. Tune in now!Send me your question or feedback

In this episode, I'm tackling something almost everyone can relate to—the dreaded 3PM energy crash. Here's what I cover:Why feeling tired and sluggish in the afternoon isn't just "normal"The link between blood sugar spikes, energy dips, and poor food choicesHow fiber, protein, and balanced meals can help prevent crashesWhy quick, convenient lunches might be making you more exhaustedHow to structure your meals to maintain steady energy all dayIf you've ever found yourself fighting to stay awake at your desk, this episode will help you understand why—and what to do about it. Tune in now to stop the slump!Send me your question or feedback

In this episode, I dive deep into the role alcohol plays in weight gain, habits, and overall health. Here's what I cover:Why alcohol is more than just empty calories—it's a gateway to unhelpful habitsThe hidden impact of alcohol on sleep, decision-making, and daily routinesHow reliance on alcohol can mask deeper emotional or lifestyle issuesThe connection between alcohol and emotional eating cyclesPractical steps to evaluate and reassess your relationship with alcoholThis episode is an honest look at how alcohol affects not just your weight but your mindset and daily habits. Tune in to explore how small changes can lead to a big shift in your overall well-being.Send me your question or feedback

In this episode, I'm breaking down why motivation isn't the key to long-term success and how structuring your diet properly can make everything easier. Here's what I cover:Why relying on motivation will always let you downThe real reason food noise and cravings take over your thoughtsHow structuring your meals properly reduces the mental battle with foodThe link between extreme restriction and long-term failureWhy weight loss is about changing habits, not just hitting a number on the scaleIf you've ever felt stuck in a cycle of cravings, overeating, or struggling with willpower, this episode will give you practical ways to make weight loss easier by designing your diet around success. Tune in now!Send me your question or feedback

In this episode, I'm tackling a topic that's often overlooked in the weight loss journey: the challenges that come with progress. Here's what I cover:Why weight loss isn't just about calories—it's about understanding your habits and mindsetHow to identify and resolve the roadblocks that reveal themselves as you lose weightWhy hitting a “plateau” isn't a real thing and what it actually meansPractical steps to address habits like emotional eating, takeaways, and inactivityHow making changes at each stage helps you live like your goal weight self before you reach itTune in to discover how to turn weight loss challenges into opportunities for lasting transformation.Send me your question or feedback

In this episode, I'm breaking down a common mindset trap: identifying yourself with your unhelpful habits and behaviors. Here's what I cover:Why saying "I am an emotional eater" or "I am a snackaholic" makes change harderThe key difference between identifying behaviors versus making them part of your identityHow separating yourself from your habits can make them easier to changePractical advice for shifting your mindset in 2025 to support lasting weight lossWhy success comes from understanding and addressing your behaviors, not defining yourself by themTune in to discover why your mindset is the foundation for sustainable change and how to start separating who you are from what you do.Send me your question or feedback

In this episode, I'm diving into the idea that you can't pour from an empty cup—but with a twist. Here's what I cover:Why focusing only on others leaves your own health and happiness neglectedHow to identify the "empty cups" in your life across physical, mental, social, and emotional healthPersonal stories of burnout and recovery and the lessons learnedWhy self-care isn't selfish—it's essential for being the best version of yourself for your loved onesPractical tips to fill your cups and create balance in your lifeTune in to explore how small changes in your priorities can transform your mindset, habits, and relationships.Send me your question or feedback

In this episode, I'm kicking off the new year with a reflection on why 2025 is the perfect time to focus on losing weight the right way. Here's what I cover:Why this year has fewer distractions from fad diets and quick fixesThe rise of weight loss injections—what they can and can't do for youWhy sustainable weight loss requires more than just shedding poundsHow to approach your last-ever weight loss journey with clarity and purposeA call to action: spreading the word about The Munro Method and breaking free from yo-yo dietsSend me your question or feedback

In this episode, I'm sharing a personal reflection on how illness, unexpected challenges, and alcohol shaped this festive season. Here's what I cover:Why eating to get better, not just feel better, is key during illnessHow alcohol impacts your decisions and progress during the holidaysThe importance of learning from festive challenges for future successReal-life examples of navigating setbacks while staying on trackLooking ahead to build better habits and celebrate next Christmas differentlyTune in for a raw and honest look at the festive season and how to use setbacks as a learning experience.Send me your question or feedback

In this episode, I'm diving into how to navigate the festive season without derailing your progress. Here's what I cover:Why rigid tracking over Christmas might not be the best approachHow your habits shape your festive choices when tracking stopsThe role of alcohol in holiday overindulgence and how to manage itWhy Christmas is the ultimate test of your mindset and behavioursLessons to carry into 2025 for a better balance next holiday seasonTune in for practical advice on staying in control and enjoying Christmas without guilt or excess.Send me your question or feedback

In this episode, I'm breaking down stress management into two key approaches: proactive and reactive. Here's what I cover:Why most of the stress in our lives is self-createdHow proactive habits can set the tone for a calmer, more productive dayRecognising reactive stress patterns and how to buffer against themPersonal stories of overcoming work-life imbalance and burnoutPractical tips for handling stress triggers before they overwhelm youLearn how to manage your stress more effectively and take control of your day.Send me your question or feedback

In this episode, I'm exploring two common challenges around food during the festive season: scarcity mindset and social pressures. Here's what I cover:What the scarcity mindset is and how it impacts your food choicesWhy it's not about missing out, but shifting your perspectiveHow to balance festive indulgences without guilt or overeatingTips for navigating social pressures around food and drinkPractical examples to stay in control of your habits this ChristmasTune in for actionable advice to enjoy the festive season while staying aligned with your goals.Send me your question or feedback

In this episode, we're diving into navigating the festive season without the guilt. Here's what we cover:How to avoid overindulgence during Christmas while still enjoying yourselfWhy starting with your January goals can help shape your December choicesStrategies to maintain balance between festive treats and your long-term goalsUnderstanding food and drink habits that can lead to holiday weight gainPractical tips to feel in control and enjoy the season guilt-freeThis episode is packed with insights to help you enjoy the holidays and head into January feeling proud of your choices.Send me your question or feedback

In this episode, I'm diving into a powerful mindset shift that can help you tackle unhelpful habits by flipping the script. Here's what we cover:Why restrictive weekday eating leads to weekend overindulgenceHow to view your week holistically, instead of compartmentalising weekdays and weekendsThe surprising role of eating “forbidden” foods during the week to quiet food noiseWhy snacking isn't the problem—and how to address the root causeThe value of looking at your habits from a new perspective to create lasting changeTune in to discover how changing your approach can help you break cycles of restriction, guilt, and overindulgence.Send me your question or feedback

In this episode, I'm talking about reducing friction—the small obstacles that make it harder to build good habits and stick to them. Here's what I cover:Why change is rarely a simple “do or don't” decisionHow reducing friction can help you stay consistent with your goalsPractical strategies for planning ahead, from meal prep to morning routinesReal-life examples of clients overcoming obstacles by simplifying their livesThe power of preparation to create a calmer, less stressful lifestyleTune in to learn how small changes in your environment and routines can make it easier to live the life you want.Send me your question or feedback

In this episode, I'm diving into the mindset behind weight loss and why focusing on the scale alone is the wrong approach. Here's what I cover:Why your weight reflects your habits, not just your bodyHow changing your mindset leads to lasting transformationThe “software vs. hardware” analogy for understanding your body and mindWhy it's crucial to shift your focus from numbers to behavioursPractical steps to align your habits with the person you want to becomeTune in to explore why lasting weight loss comes from changing how you live, not just chasing a number on the scale.Send me your question or feedback

In this episode, I tackle a common question: “Are certain foods fattening?”Let's break it down:Why individual foods are not inherently fatteningThe role of total calorie intake in weight gainHow food combinations and habits, not single foods, lead to excess weightUnderstanding the difference between high-calorie foods and “fattening” dietsPractical tips to balance your diet without cutting out the foods you enjoyTune in to learn why no single food deserves the blame and how context is everything when it comes to your diet.Send me your question or feedback

In this episode, I'm diving into the concept of weight set point theory—a belief that your body has a fixed, “happy weight” it always returns to. Here's what I cover:Why the idea of a predetermined set point is misleadingHow your habits, lifestyle, and mindset actually determine your weightThe real reasons people regain weight after dietingWhy weight maintenance is about living like your lighter self, not just following a planPractical steps to change your “set point” and achieve sustainable resultsTune in to learn how your weight is a reflection of the life you live—and how you can make lasting changes by shifting your habits.Send me your question or feedback

In this episode, we're diving into a topic that affects many people but isn't always talked about: dietary fat and its impact on weight management. Here's what we cover:Why dietary fat can be a hidden factor in weight gain and what to watch out forHow excess fat in the diet leads to increased calorie intake, affecting your weight lossPractical tips for managing fat intake without sacrificing the foods you enjoyStrategies to identify high-fat foods and make simple swaps to support weight loss goalsReal-life examples of clients who have rebalanced their diets to reduce hidden fatsTune in to understand how dietary fat plays a role in weight gain and how to make sustainable changes that last.Send me your question or feedback

In this milestone 100th episode, we're diving into a powerful concept around control and personal accountability when it comes to eating habits. Here's what we cover:Why we often feel "out of control" with food—and why that might not be trueHow to distinguish between genuine binge eating and conscious overeatingPractical insights on taking ownership of your food choices, weekday and weekend alikeThe "onion of control" concept for navigating choices in different environmentsStrategies to stop blaming external factors and build sustainable habitsTune in to gain the tools to reclaim control over your eating and make empowered, lasting changes.Send me your question or feedback

In this episode, we're diving into a topic that affects many people but isn't always talked about: the link between medications and weight gain. Here's what we cover:Why certain medications can lead to weight gain and what to watch out forHow to manage weight while taking medications that impact your metabolismPractical tips for working with your doctor to address weight gain side effectsStrategies to maintain a healthy lifestyle despite the challenges medications can bringReal-life examples of clients who've successfully navigated weight changes due to medicationTune in to learn how to take control of your health, even when medications add complexity to your weight loss journey.Send me your question or feedback

In this episode, we break down the real reason you're struggling to lose weight. It's not just about calories in versus calories out—it's about the dozens of small habits that have contributed to your weight gain over the years.Here's what we cover:Identifying the small, everyday habits that lead to weight gain.Real-life examples, like finishing your plate or having a weekend bottle of wine, and how they add up over time.How to make sustainable changes that will help you lose weight for life.Tune in for actionable insights to help you stop the cycle of dieting and start addressing the habits that are holding you back!

In this episode, we explore the critical role of sleep in your weight loss journey and overall well-being. Getting enough rest isn't just about feeling good; it plays a huge part in your ability to make positive decisions around food and exercise.Here's what we cover:How sleep indirectly affects weight loss and your ability to stick to healthy habits.Real-life examples of how better sleep can lead to better days and better health.Practical tips on improving your sleep hygiene—like ditching the phone at bedtime.Tune in to understand why sleep is often the one hack to rule them all in your weight loss journey!

As we get closer to the holiday season, weight gain might seem inevitable—but it doesn't have to be. In this episode, I help you prepare for Christmas and New Year without gaining weight, by focusing on mindset and your approach to the festive period.Here's what we cover:The importance of understanding the three parts of enjoyment—build-up, the occasion, and enjoying the memory without guilt.A powerful reflection exercise to help you project into January and avoid feeling regretful about holiday decisions.How to avoid mindlessly eating and drinking to excess, and why this isn't true enjoyment.Practical tips to ensure you don't sabotage your weight loss or maintenance goals over the festive season.Tune in for strategies that will help you stay mindful, make conscious decisions, and truly enjoy your holiday season without the weight gain!Send me your question or feedback

In this episode, we address a common question: Can you lose fat through exercise alone? Spoiler alert: No, you can't.Here's what we cover:Why exercise alone won't lead to significant fat loss without proper diet changes.How much fewer calories you burn than you think during workouts, and why it's easy to eat them back.The “Abs are made in the kitchen” principle—why diet is key to fat loss.Personal stories of clients who gained weight despite exercising regularly and how they turned it around by addressing their diet.Why weight management is 95% diet and only 5% exercise.Tune in for actionable insights and strategies to make sure your hard work in the gym leads to the fat loss results you want!Send me your question or feedback

In this episode, we break down how to set fat loss goals that are realistic, achievable, and sustainable. If you're tired of aiming too high and feeling disappointed, this episode will help you reset those expectations.Here's what we discuss:How to calculate your maximum rate of fat loss based on your calorie burn.Why you shouldn't expect to lose 3 or 4 pounds a week, and what's more realistic.The importance of accounting for life events (holidays, breaks, and celebrations) in your weight loss plan.How to avoid the common pitfalls of extreme dieting.Real-life examples of clients who have achieved their fat loss goals by being patient and consistent.Tune in to get practical tips for setting goals that will lead to long-term success!Send me your question or feedback

In this episode, we're diving into the truth about metabolism and weight loss. If you've ever felt like your metabolism is broken or slowing you down, this one's for you.Here's what we discuss:Why most people think their metabolism is broken and why that's rarely the case.How body fat, muscle mass, and age impact your metabolic rate.The real effects of years of yo-yo dieting on your metabolism.Why rebuilding your metabolism is possible with the right approach.How protein intake and resistance training help preserve muscle mass and boost metabolism.Tune in to learn how to take control of your metabolism and improve your weight loss journey!Send me your question or feedback

In this episode, we explore one of the most common struggles in weight loss: stress and emotional eating. If you've ever found yourself reaching for food during stressful moments, this episode is for you.Here's what we discuss:Why identifying as a "stress eater" or "emotional eater" reinforces the behavior.How to shift your mindset to see these behaviors as habits, not personality traits.Practical strategies to break the cycle of stress and emotional eating.Real-life examples of clients overcoming these challenges.Tips for replacing unhealthy coping mechanisms with more sustainable habits.Tune in to learn how to regain control over your eating habits and live a healthier, more balanced life!Send me your question or feedback

In this episode, we tackle one of the biggest mental barriers to weight loss and success – the all-or-nothing mindset. If you've ever felt like one mistake has ruined your progress, you're not alone. Let's break it down.Here's what we discuss:The all-or-nothing mindset and how it sabotages long-term success.How perfectionism keeps you stuck in cycles of failure.Why flexibility beats rigid thinking every time.Personal stories from clients who have overcome this mindset and achieved their goals.Practical tips to help you stay on track even when things don't go to plan.Tune in for tips and insights to help you shift from perfectionism to progress and finally start seeing results that last!Send me your question or feedback

In this episode, we're diving into the harsh truth about fad diets and why they don't work. From yo-yo dieting to the latest blood sugar hypes, we'll discuss why these trends fail to deliver long-term results and how to approach weight loss in a way that sticks.Here's what we cover:Why fad diets are always short-lived and why they keep failing you.How recent trends like the Zoe Diet manipulate our fears around blood sugar spikes.The damaging cycle of yo-yo dieting through programs like Slimming World and Weight Watchers.The real reason why most people regain weight after fad diets.What you need to change about your habits and mindset to lose weight for life.Personal stories from clients who have finally broken free from the cycle of restrictive diets.Tune in for a reality check on why fad diets are a waste of time and how to set yourself up for lasting success!Send me your question or feedback