THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

As the year comes to a close, it’s easy to feel pressure to start over, especially when weight loss hasn’t stuck the way you hoped. If you’re tired of diets, exhausted by restarting, and quietly wondering why weight loss never seems to last, this episode is for you. In today’s New Year’s Eve episode, we talk about why “starting over” feels tempting but rarely works, and how to look at the past year without calling it a failure. You’ll learn how to turn what happened into useful information instead of shame, and how to move forward with a structure designed for sustainable weight loss in real life. I walk you through the LIGHT framework, the exact framework my upcoming book is built on, and explain how it helps you stop yo-yo dieting, calm overeating, and build habits that actually hold up as life changes. This episode is for women who want weight loss that lasts, without extremes, without rules, and without another reset. Nothing to fix tonight. Just a steadier way forward.     BOOK: LIGHT: The New Psychology of Weight Loss You Are A Miracle   

Christmas Eve can be a beautiful day, and also a mentally noisy one, especially if food and weight loss have been living loudly in your head. If you’ve ever wanted to fully enjoy a holiday but found yourself distracted by food thoughts, body thoughts, or whether you were “doing today right,” this episode is for you. In this special Christmas Eve episode, we talk about why food becomes such a strong focus on emotional days, and how to gently bring your attention back to what this day is actually about. You’ll learn how food can be part of the holiday without becoming the obsession, and why presence and self-trust matter more than control, especially when it comes to sustainable weight loss. This is not an episode about restraint, rules, or fixing anything. It’s an invitation to slow down, soften the noise, and enjoy today without guilt or spiraling later. Nothing to manage. Nothing to earn. Just a calmer way to be here.   BOOK: LIGHT: The New Psychology of Weight Loss You Are A Miracle   

Have you ever wished your thoughts felt calmer and steadier, especially on the days when weight loss feels like wrestling an octopus made of feelings? Have you ever noticed how your brain can act like a dramatic narrator, turning a tiny wobble into a five season saga where everything is doomed and you clearly need snacks for survival? It is normal for your brain to forget you are capable and resourceful, even though you have solved harder things than choosing what to eat at dinner. Your brain will practically melt down over a chicken breast. This is why practicing thoughts on purpose matters. Today, we’re breaking down ten simple power thoughts that:  don’t sound fancy but actually do the heavy lifting,  why your brain rolls its eyes at unrealistic positivity,  how to keep your cool when your feelings get loud,  why tiny steps matter more than perfect plans,  and how to make weight loss feel manageable instead of mentally exhausting. So are you ready to calm your brain, steady your steps, and build confidence without needing a motivational speech from your pantry? Let’s go. www.confidentbody.coach/launch BOOK: You Are A Miracle    Join my book launch team and get LIGHT for FREE!!

Have you ever looked at someone you love and thought, “Wow, I wish they knew how to support my weight loss journey without accidentally handing me a tin of holiday cookies shaped like reindeer”? Have you ever wanted to say, “Actually, the thing I want most is something that helps me feel calm and confident, not chocolate in a decorative box”? Receiving gifts can feel so complicated when you are working on your health, your habits. The people in your life care about you and want to make you feel good, but sometimes…their efforts can feel like their sabotaging you. Today we’ll cover the surprisingly simple gifts that support weight loss without ever mentioning weight the tools that help you feel calm in your body the fun things your family can create to make your daily life easier as well as how to receive gifts in a way that makes you feel seen, supported, and deeply cared for. So get ready to talk about ten terrific tools to help your people know WHAT to get you for the holiday season.  Ready? Let’s go! www.confidentbody.coach/launch BOOK: You Are A Miracle    Helpful links to items mentioned in this episode: https://www.natrol.com/ Endel app Brainwaves app Theragun Jon Acuff Greatest Year Ever Tracker Great storage containers Truly great water bottle options Join my book launch team and get LIGHT for FREE!!

Have you ever stepped on the scale after doing everything right and thought, “Are you kidding me, this is not fair”? Have you ever wondered why that number feels like it has the power to decide if you are winning or failing your whole week? Today we’ll cover why your brain connects fairness to the scale, what the scale actually measures, and how to build safer, steadier anchors inside yourself, as well as how to give yourself a sense of calm no matter what that number says. So are you ready to stop the scale from stealing your spark and start creating steady self-trust?  https://confidentbody.coach/tips/ BOOK: You Are A Miracle   

How many times have you told yourself, "I will get back on track after the holidays, because right now is just impossible?” We're often convinced that we need the calendar to calm down—no more travel, no more parties, no more treats—before we can finally make progress toward our goals. But what if the "right time" to lose weight isn't a date on the calendar, but a decision you make today? In this episode, we tackle the myth that the holidays are the "worst time" to be a normal eater. We’ll show you how to swap rigid food rules for real choices, so you can enjoy the season's joy, leave every event feeling light and proud, and step into the new year with trust, not regret. The goal isn't perfection; it's practice. Learn how to be a woman who trusts herself around food, no matter how chaotic the season gets. In This Episode, We Cover: The Myth of the Right Time: Why your brain loves to delay starting, and why waiting for "perfect conditions" is the biggest block to progress. Rules vs. Choices: How rigid dieting leads to secret overeating, and how flexible, normal eating patterns build long-term trust and health. The Plate Plan for Buffets: A simple strategy for navigating parties and buffets by treating the spread like a museum, not a target. Handling Family Food Pressure: How to set kind boundaries and honor the cook and your body, even when love shows up as an extra serving. Baking & Tasting Sanely: Simple plans for enjoying holiday treats and tasting your creations without accidentally eating a whole serving before dinner. Chaos Control: Strategies for travel days and schedule interruptions to keep you feeling steady with simple protein and produce anchors. The Day-After Reset: What to do when you overeat (you're human!): how to skip the shame spiral and get back to normal in one simple meal. Your Holiday Toolkit: Three powerful tools—Choices, Scientist Brain, and Good/Better/Best—to help you run your own game all season long. Key Concepts & Analogies: Learning to Swim: Progress comes from practicing in the shallow end with sparkly lights (the holidays!), not waiting for a quiet lab. The Museum Analogy: You don't carry the whole museum home. Visit a few favorite dishes with full attention, then leave with energy. Love as Sunshine: You can receive love (and thank the cook) without needing two extra scoops of food. Simple Action Step for This Week: Before your next holiday event, ask yourself these three questions: What do I want to enjoy? What is worth it? How do I want to feel later? Let your answers guide your choices. Remember, you don't need perfect days. You need a few steady choices, repeated.   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Do you ever feel like you need to fix your body before you can finally step into the bigger life you want? If the voice in your head tells you that you’re not ‘ready’ to be seen, speak up, or go for your biggest goals until you lose weight, this episode is for you. Today, we are joined by special guest, brand strategist, and author Sara Chambers. Sara is the president of Elly & Nora Creative, helping female entrepreneurs step into visibility and claim authority. She joins us to discuss the core message of her new book, Do It Fat: An unapologetic guide for women who are done waiting for a smaller body before they let themselves be seen, heard, and fully alive. In this honest, heartfelt, and fire-filled conversation, we pull back the curtain on how body hatred steals our visibility, dampens our voice, and limits our impact. Sara offers powerful insight into why we hold ourselves back and how we can choose a different story today. You do not have to wait for a smaller body to live a bigger life. In This Episode, We Cover: The Sneaky Link: Why body shame often shows up right when you try to be more visible in your life and business. The Intellectual Cost: How believing you take up "too much physical space" leads you to take up less intellectual space—hiding your ideas and keeping your brilliance quiet. Visibility is Non-Negotiable: Why your decision, actions, and ambition must be separated from how your body looks right now, or how it might look in the future. The Brand That Never Lives: How an unwillingness to be seen in the body you have prevents your brand from truly living and helping your ideal people. Choosing Your Story: Why beauty and body standards are just trends tied to market culture, giving you the power to choose a different, more liberating narrative. The Media Audit: Sara's practical advice for filling your feed with diverse, powerful women doing big things to support your own confidence and ambition. One Small Step Today: Practical ways to feel more powerful in the body you have right now. Key Takeaways & Quotes: "The only true loss is when you hide and no one gets to see what you offer." "You are allowed to decide you disagree. You are allowed to choose a different story about your body, your time, and how you show up." "When you believe you take up too much physical space, you start taking up less intellectual space." Resources Mentioned: Guest: Sara Chambers, Author and Brand Strategist. Sara’s Book: Do It Fat - Visit doitfatbook.com to learn more, read reviews, and purchase your copy. (The book also includes a supporting workbook!) Connect with Sara: Website: sarachamberscreative.com (Sara with no H) Instagram: @sarachamberscreative https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Today, we are shifting the focus because a recent, personal loss has taught me a lesson I need to share with you. We will cover: the cost of the 'I'll wait until' mindset, why your value is not tied to your waistline, as well as how to redefine your idea of health so you can start making incredible memories right now.

Have you ever approached the holiday season with a mixed feeling - sort of a mix of “Yay the holidays!” and “Ugh, the holidays.”    Today we’re addressing Thanksgiving specifically and looking at ALL THE THINGS that comes with it - both from the emotional angle as well as tactically from the food angle.    Thanksgiving doesn’t have to be a minefield if you go into it with some intention and compassion.    Feeling ready to embrace the holiday season?  Aw yeah, let’s go!  Learn more! www.confidentbody.coach You Are A Miracle book https://confidentbody.coach/tips/

Imagine this…the weather is starting to get cooler, and it’s time to get out the winter clothes. You’ve been doing great, working hard with managing your portions, making some solid choices and feeling truly proud of yourself. But that box of winter clothes looms and you can hear the ominous eerie music in your head. Will the jeans fit?  You put on those jeans for the first time this season - and of course they’re freshly washed and not stretched out at all, so they’re kinda tight. A little snug.  And all that great work you’ve been doing, all those positive thoughts you’ve been cultivating, go out the window. Your brain goes straight to its old favorite soundtrack, “This will never work.” You start thinking, What’s the point? And then… you hide. You stop planning your food. You stop reaching out to your AG. and You eat because it feels like there’s no point in trying anyway. Why does your brain do that? Why does it shut down motivation the second there’s a bump in the road? In today’s episode, we’ll cover: Why overwhelm makes your brain time-travel into hopelessness The sneaky science of why motivation disappears at the first sign of “failure” How to stop performing and start learning — so your brain stays on your side As well as how to trade “ugh” for “hmmm” and find your way back to confidence. Are you ready to wrangle overwhelm and win back your motivation? Aw yeah. Let’s go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever had a day when your brain just takes off without you? One minute you’re feeling pretty good about your food choices, and the next you’re spiraling because the scale didn’t move, or you ate a handful of chips? Maybe you’ve actually been doing fine and even had some good wins, but your brain finds the one thing that wasn’t perfect and decides that this’ll never work. And you catch yourself thinking, “What is wrong with me? Why can’t I just stay consistent?” Your brain isn’t broken—it’s just doing its job. That it’s actually trying to protect you, even when it drives you off course? Today we’re diving into what it means to be at the wheel of your brain. why your brain automatically looks for problems,  how to handle those “old stories” that pop up again and again,  and how to steer your thoughts on purpose so you can keep moving forward with confidence. You’ll learn how to spot those old mental habits before they steer you off course, how to use them as signals instead of setbacks, and how to choose thoughts that move you forward instead of spinning your wheels in frustration. So buckle up, because today we’re not letting your brain ride shotgun. You’re in the driver’s seat. Let’s go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever thought, “ok I get the whole normal eater thing and I want to be a normal eater... but I still want to lose weight”? Like, you’re totally on board with the idea of dropping diet rules, but you also don’t want to drop your goals? You want to trust yourself and see the scale move, but part of you still wonders, “Can I really have both?”  Because it feels like the moment you start caring about the number on the scale again, you’ve somehow betrayed your new, chill, “normal eater” self. Or on the flip side, if you don’t think about weight loss, you worry you’re giving up on your goals. And that can feel confusing. It’s like your brain doesn’t know how to want progress without turning it into another diet. So how do you find that middle ground — where you’re not obsessing, but you’re also not pretending the scale doesn’t exist? If that’s where you are right now, this episode is for you.  This episode is the sister episode to our last one, “How to Go from a Dieter to a Normal Eater.” In that episode, we talked about the shift from following rules to making choices — how the big difference isn’t about food, it’s about how you think about food. You learned that dieters follow rules, while normal eaters make choices. how normal eaters think about food, how they handle overeats, and how they make maintenance feel livable. Today, we’re building on that. Because once you’ve learned to eat like a normal eater, the next question becomes, “How do I keep that mindset while still wanting results?” In this episode, we’ll cover: how to stop thinking in diet rules and start thinking in results, how to treat your eating habits like an experiment instead of an exam, and how to lose weight in a calm, confident way that doesn’t undo all the progress you’ve made in trusting yourself. As well as how to finally stop asking, “Am I doing this right?” and start asking, “What’s working for me?” So if you’re ready to build on what we started last week and learn how to be a normal eater who still sees results,you’re in the right place. We’re bringing science, sanity, and a sprinkle of sass to the scale today. Let’s go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever spent so many years dieting that you don’t even know what “normal eating” is supposed to look like anymore? Like, is it eating salads 24/7? Or never thinking about food at all? Or maybe it’s having that magical ability to ignore cake at the office party like it’s a plate of dry broccoli? The thing is, normal eaters aren’t these mystical unicorns floating through life, never thinking about calories, cravings, or cookies. The real difference isn’t about food at all. It’s about how you think about food, and whether you make thoughts, cravings, or overeats a big deal — or just… normal. In this episode, we’ll cover: the biggest mindset shift between a dieter and a normal eater, how normal eaters actually think about food (and why it’s not about being perfect), why maintenance isn’t about easing up but about building a lifestyle that feels livable, and how to finally see that you’re way closer to being a normal eater than you think. So are you ready to shift from rules and rebellion to real choices? Aw yeah, let’s go.   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself thinking “I just wish I could eat whatever I want, whenever I want.”    Maybe you even remember a time when that seemed to be true. Ah the good ol’ days. Isn’t it funny how we seem to remember the past with rose colored glasses? But now a’days, if you even look at a hamburger you’ll put on 5 pounds. Ugh!    Today we're diving deep into that burning question: "Why can't I eat whatever I want, whenever I want?” We’ll talk about why it makes sense that we think this way and explore why our desires may be more complex than just satisfying a craving.   We’re gonna bust through some of the excuses your brain gives and discover that what you actually want, may be different than you think.    So, are you ready to wander into the wilderness of your mind and wonder about that wish of wanting to eat whatever you want, whenever you want it?     Ah yeah! Let’s go!   Learn more! https://confidentbody.coach/tips/ You Are A Miracle book

Have you ever felt like if you can’t do something perfectly, then what’s the point in even trying? Like if you miss one workout or eat one “bad” meal, then the whole week is a wash and you might as well go all in with the cookies and call it a day? Have you ever wondered: “Am I even capable of change if I can’t do it all right?” Well, what if I told you that perfection is not required to make real progress? What if you could actually mess up, skip some workouts, eat dessert—and still lose weight and feel better in your body? In today’s episode, we’re diving into some eye-opening research from Precision Nutrition—where they analyzed almost a million data points from real people just like you. We’ll cover: How even small, inconsistent efforts lead to real weight loss and better health. Why aiming for “perfect” might actually slow you down. Simple strategies to stop falling into the all-or-nothing trap and start moving forward—imperfectly, but effectively. So if you’re tired of feeling like you have to either be all in or totally off the wagon, stay tuned—because we’re about to flip that belief on its head. Ready to ditch the pressure and embrace progress? Let’s go!   Resources: What It Really Takes to Lose Fat, Get Healthy, and Change Your Body by Precision Nutrition https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever promised yourself you were going to go for a walk, but somehow the couch whispered sweet nothings and won the battle? Why does motivation vanish right when you need it most? And why does it feel like everyone else has an endless supply of it except you? Today we’ll cover: why motivation isn’t what you think it is,  how your brain is secretly sabotaging you,  the five most common motivation myths,  and how to flip the switch so you can build real momentum,  as well as how to stop waiting for motivation and start creating it. So are you ready to ditch motivation myths and discover the magic of momentum? Let’s go!  https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever thought, “Once I hit my goal weight, I can finally relax and stop thinking about food and exercise all the time”? And then, when you actually got close to your goal, you realized… oh no, this isn’t what I expected. Let me ask you this. What if that way of thinking—waiting for the finish line, waiting for the “after” picture—is the very thing that sets us up to regain weight? Today we’ll cover why diets sell us the wrong story about weight loss, how to reframe maintenance so it’s flexible and fits your life, and three common reasons why people regain weight and exactly what to do about each one, as well as how to create a relationship with your body that actually lasts. So are you ready to bust some maintenance myths, and make maintenance manageable? Aw, yeah!    Learn more! http://www.confidentbody.coach/tips You Are A Miracle book

Have you ever felt like losing weight is like trying to solve a Rubik's Cube blindfolded? The struggle is real, right? It's not just the simple formula that diets try to tell us it is. It's an emotional rollercoaster filled with frustration, self-doubt, and - let’s be honest -  the occasional forbidden love affair with a pint of ice cream.  But what if it didn’t have to be that way? Instead of a tortuous grind, what if it could be thought provoking game? Picture this: You, with a magnifying glass, examining your weight loss journey like a fascinating puzzle rather than a daunting problem.  Here’s a question: What if, instead of blaming ourselves for every little hiccup in our fitness routine, we approached weight loss with curiosity and a beginner's mind? In this episode, we’re talking about how a book that has nothing to do with weight loss can inspire you to think about weight loss in a whole new way. And if there’s nothing else that you get from this episode, there are 4 words that map out the repeatable process you can use to turn your weight loss experience around from painful to puzzling. From shaming and blaming to wondering and learning.  So, are you ready to ditch the shame, put on your science goggles, and approach weight loss like a puzzle instead of a pain the petunias?  That’s right. Strap in cuz it’s time to get our learning on!  Let’s go! Learn more! www.confidentbody.coach/tips You Are A Miracle book

How many times have you thought to yourself “I know WHAT to do to lose weight, I just have a hard time actually doing it.”? That question used to drive me crazy. I mean how many diet books and weight loss programs does it take to learn the WHAT to do to lose weight?  You’re great at learning. You can probably recite the steps and the macros and the points by heart.  And yet, when it comes to implementation, when the rubber meets the road on consistency….why is it so hard to do it?  That is exactly what we’re talking about today.  We’re not covering the surface stuff today. We're not talking about tactics or strategies. We’re going deeper. Deep into the recesses of your brain. We're talking about the nervous system of weight loss success.  I'll be honest. You can know all the tactics and all the strategies and still not lose weight. And that’s because you haven’t created a mental environment for your nervous system to LET you implement all those things you “know” to do.  In this episode, we’ll cover:  how your brain is wired for safety how stress hijacks your decision-making and how to get all three parts of your brain on the same team… as well as how to stop fighting yourself and finally start working with your wiring. So, are you ready to silence the self-sabotage, break free from burnout, and finally figure out how to implement the actions that lead to success?  Let’s go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever stepped on the scale, seen the number go down, and thought, “Woohoo! I earned this!” …only to eat a little more, step back on the scale, and wonder, “Wait, what just happened?” Or maybe you’ve asked yourself: How do I actually know when I’ve had enough food? And why is it so easy to overshoot and end up feeling too full? If these thoughts sound familiar, you’re not alone. Today, we’re unpacking why it’s so hard to break free from diet mentality, even when you think you already have.  We’ll cover the subtle but game-changing difference between “full” and “enough,” and how to use your body’s hunger signals as a guide to losing weight without obsession, as well as how to build a new normal around food that feels sustainable. So, are you ready to get curious and learn how to listen to your body instead of the scale? Let’s dive in! https://confidentbody.coach/tips/ BOOK: You Are A Miracle