Fat Loss Fundamentals

In this episode I explain what’s really happening during menopause, why symptoms like hot flushes, poor sleep and joint pain make weight loss harder, and the common mistake most women make that only makes things worse. I’ll also share the smarter approach I use with clients to help them lose fat while actually easing symptoms.If you’re a woman over 40 feeling lost with your body right now, book a free call with me and we’ll chat about what a programme could look like for you: https://api.leadconnectorhq.com/widget/bookings/phoebe-flf

You’ve tried the diets, tracked the steps, downloaded the apps…But something still isn’t clicking and it’s not your fault.In this episode, I break down why fat loss feels so hard — and what to do instead.Ready to make real progress? Head to fatlossfundamentals.co.uk

We all have an idea in our head of what weight loss will look like. Motivation, results, support… job done.But the reality? It’s a bit messier than that.In this episode I break down what Instagram doesn’t show you - the hard truths that catch most people off guard.From body image to maintenance, social pressure to self-doubt, this is the stuff that actually makes or breaks your journey.If you’ve ever felt like you’re the only one finding it hard, this one’s for you.Ready to do weight loss differently? Head to fatlossfundamentals.co.uk to get started.

In this episode, I discuss why all-or-nothing thinking keeps you trapped in endless diet restarts and introduce the concept of range targets.Discover the neuroscience behind why rigid calorie counting fails, learn how your daily capacity fluctuates (and why that's completely normal), and get introduced to the Traffic Light Framework that's transformed how my clients approach sustainable weight loss.If you're ready to break free from perfectionist thinking and build a sustainable approach that works with your real life, this episode will shift everything.Ready to see what private coaching could look like for you? Book a call and let's chat about creating your personalised path forward.

In this episode, I’m diving into the rise of weight loss injections and why more women than ever are coming off them and asking, “What now?”I discuss the genuine health benefits for the right people, but also the risks when they’re used without lifestyle changes.I share why fitness, strength and daily habits still matter, even when the weight is coming off easily and unpack the marketing machine behind GLP-1s, including influencer commissions and celebrity endorsements.And yes, I’ll say what we’re all thinking: why are these drugs being pushed to healthy-weight women?At the end, I walk through crucial tips if you’re currently on the medication...No judgement. Just honest, balanced insight to help you stay healthy for life.And if you want our support, head to fatlossfundamentals.co.uk to find out more.

“Lose it slow if you want to keep it off”...you’ve probably heard that before.But is slow weight loss always the best route? Not necessarily.In this episode, I sit down with Coach Natalie to unpack the truth about quick weight loss:When it’s the perfect approach to strike while the iron’s hotWhen it can backfire and actually set you up for a reboundHow to know if you are in the right season of life to push harderThe non-negotiable plan you must have after the diet to keep your resultsIf you’re ready to make progress at a pace that excites you — without falling into the yo-yo cycle — this episode will help you figure out your best strategy.The next intake for the 10 Week Turnaround opens 24th August - our most hands-on, 1-1 programme designed for women who struggle with emotional eating and getting in their own way. Join the waitlist here and be first in line when doors open: https://go.fatloss-fundamentals.com/10-wk-turnaround

Today I was joined by Coach Mercedes and Coach Remi, and we dove deep into one of our favourite topics - the red flags and green flags we see in clients when it comes to their brain, body, and nutrition.If you’ve ever wondered what coaches really look for… this is the episode for you.We break down the common behaviours, thought patterns and habits that can quietly hold you back - and the ones that show real, lasting change is on the horizon.And if you want our help, head to fatlossfundamentals.co.uk

Excuses are part of the process. No matter how “ready” you are, how simple your fat loss plan is, or how perfect life seems - those little voices still show up.In this episode, I’m walking you through exactly what to do when those excuses hit (because they will).You’ll learn why your brain is wired to protect you from discomfort, how to spot the moments you usually quit, and how to train yourself to think and act like the version of you who gets results - even on the hard days.And if you’re ready to get better at this - with support, structure, accountability and coaching - the next round of the 10 Week Turnaround opens on 24th August.Join the waitlist now and be the first to get access: https://go.fatloss-fundamentals.com/10-wk-turnaround

What if the reason you're not losing weight… is because you're doing too much?In this episode, I share a powerful story from a recent catch-up with a friend who lost weight by scaling back — not pushing harder. We’ll dive into how relentless cardio, chronic dieting, and overtraining can actually backfire, especially for women navigating midlife and menopause.If you’ve been feeling stuck, inflamed, exhausted, or constantly hungry despite “doing everything right,” this one’s for you.Head to fatlossfundamentals.co.uk to find out how we help women lose fat without burning out.

Stuck behind a desk all day? Exhausted by 6pm and face-deep in snacks by 8?In this episode, I sat down with our newest Fat Loss Fundamentals coach, Natalie, to answer the weight loss questions every busy professional woman wants to ask—but rarely gets a straight answer to.We unpack why your willpower isn’t broken (even if it feels like it), how to stop the after-work binge spiral, and what to do when you’re too wiped out to cook—let alone track macros.You’ll learn how to lose fat without becoming “that person” who packs Tupperware for brunch. Whether you’ve had a ‘bad’ week or you just want to stop eating your feelings after a rough meeting, this one’s for you.Head to fatlossfundamentals.co.uk if you need our help to lose weight and keep it off for good.

Most women think they just need to keep grinding harder.More discipline. More hustle. More pressure.But the truth is, if you don’t stop to celebrate yourself along the way, no amount of weight loss will ever feel like enough.In today’s episode, I’m breaking down the two seasons of real transformation — Investment Season and Harvest Season — and showing you why both are essential if you want lasting change.I’ll also give you practical ways to reward yourself without food, how to celebrate non-scale victories, and why recognising your growth is the secret to changing your identity for good.Because you didn’t start this journey to feel miserable. You started it to feel proud.Go to fatlossfundamentals.co.uk and let’s make sure you’re building a life you actually enjoy living.

When I first started coaching, I made every mistake you could imagine.I sugar-coated the truth about fat loss. I was scared to talk about weight. I let clients off the hook because I didn’t want to hurt their feelings. And I tried to help everyone instead of showing up as my real self.In this episode, I’m sharing exactly what I got wrong, how it changed me as a coach, and why it’s made me better at helping women like you.If you’re sick of false promises, watered-down advice, and being made to feel like you’re failing when things get hard, you’ll want to listen to this.Because real fat loss is messy sometimes.Real change takes work.And if you’re ready to do it differently, I can help.Go to fatlossfundamentals.co.uk and let's get you started.

Ever felt a wave of sadness when you sit down to relax at night and tell yourself you’re not going to snack? It’s not just about the food. In this episode, we break down why that feeling is so common, what’s really happening under the surface, and how to tell the difference between breaking a habit and facing an unmet emotional need. If nighttime eating is keeping you stuck in the weight loss cycle, this is the episode you need to hear.Want help breaking old habits and building the identity of a woman who eats with ease and confidence? Head to www.fatlossfundamentals.co.uk to start your journey.

You ever wonder how your naturally slim friends just seem to stay that way without trying? It’s not magic—and it’s not luck. It’s six specific habits they’ve built, often without even realising it. In this episode, I’m breaking them all down—what they are, why they matter, and how you can start using them as bridges to your own lasting weight loss. These are the exact habits that helped me—and thousands of others—ditch the guilt, build confidence, and finally feel in control.Ready to stop guessing and start building real momentum with your weight loss? Head to www.fatlossfundamentals.co.uk and let’s get started today.

If you're ready to lose weight and keep it off, you're going to need more than a meal plan and motivation. You need to believe that this time is different—that you are different. In this episode, we dig into the deeper mindset shifts that drive lasting weight loss and why it's not about being stricter with yourself... it's about finally caring for yourself on a whole new level. We'll cover how to challenge the way you talk to yourself daily, what changes really happen when you lose weight, and how it ripples out into every corner of your life.Ready to build a life—and a body—you love without starting over again next Monday? Go to www.fatlossfundamentals.co.uk and get started today.

Hunger. The one topic most coaches tiptoe around—but not here.In this episode, I’m cutting through the fluff to tell you exactly why hunger will happen during weight loss, and why pretending otherwise is setting you up to fail.You’ll learn the difference between light hunger and the kind of hunger that signals something’s wrong. I’ll share what I’ve done personally to navigate it, and give you practical tools to handle both physical and emotional hunger like an actual adult—not a hangry toddler.If you’ve been trying to lose weight while staying permanently full... this one’s for you.Ready to stop overthinking fat loss and actually get results that stick? Head to www.fatlossfundamentals.co.uk and get started today.

In this episode, I’m sharing the brutal truth about excuses, "normal" habits, and the moment everything finally clicked for me. If you’ve ever told yourself it’s harder for you, or found comfort in thinking “well, everyone does it,” this one’s for you.I’ll challenge the stories we tell ourselves, unpack why being average isn’t the goal, and explain why embracing discomfort might be the exact thing you need to move forward.This isn’t about judgement. It’s about ownership.👉 Want help putting this into action? Head to www.fatlossfundamentals.co.uk to see how I can help you.

You know how to lose weight…But you’ve also gained it back. More than once.If you’re tired of doing this again and again—tracking, fasting, 6-week shreds, walking challenges, macros, meal plans, all of it—only to find yourself back at square one… this episode is for you.In this episode, I walk you through the real-life, evidence-based strategy we use with clients to help them lose their next 30lbs—without starting another “all or nothing” diet.You’ll learn:– Why calorie tracking works for most—but isn’t the only option– How to track progress in ways that actually keep you motivated– Why including chocolate and joyful meals can improve results– What kind of movement gives you the best bang for your buck– When to take a diet break—and why it might be the thing that saves your results– And how we support clients to finally make fat loss stick for goodThis isn’t about doing it perfectly. It’s about doing it properly—with the kind of structure and support that fits your actual life.You need a system that works, and support that sticks.Head to fatlossfundamentals.co.uk and get started today.

This episode is all about the part of weight loss no one warns you about: the passive digs, the raised eyebrows, and the “helpful” comments from people around you when you start to make changes.You’ll hear:– Why your effort makes other people uncomfortable– The real reason people question your choices– How to stop absorbing other people’s projections– And why Mel Robbins’ “Let Them” theory might be the mindset shift you didn’t know you neededBecause here’s the truth: when you start saying no to cake, yes to early nights, yes to boundaries, yes to showing up for yourself... people will have something to say.Let them.This isn’t about proving yourself to anyone else.It’s about building a life that actually fits you.And if you’re ready to stop apologising for your goals and start creating real, sustainable momentum—without the shame or restriction—head to fatlossfundamentals.co.uk.This is your sign to do it differently.Let them talk.You’ve got work to do.

Ever find yourself slipping into silence when life gets hard?In this episode, I share a real and raw story from a recent conversation with a private coaching client—someone who, on day one, told me she tends to disappear when things get tough. And asked me to hold her to a higher standard when that happens.So when she started to ghost—less check-ins, missed messages, no data—I reached out. She said it was just a hard time. Life stuff. Schedule shifts. Overwhelm.Totally understandable. But also, exactly the moment she needed support the most.This episode is a reminder that the tough seasons aren’t the time to hide. They’re the time to lean in.If you’ve ever ghosted your goals, waited for the “perfect time,” or felt tempted to throw in the towel when you needed help the most... this episode is for you.And if you’re ready to stop starting over and want proper coaching, accountability and structure—with kindness that actually holds you to the standard you set—head to fatlossfundamentals.co.uk.Let’s go get it.