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

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   

Have you ever found yourself standing in front of the freezer, staring at the ice cream, and suddenly it’s like you’ve got a whole debate team in your head? One voice whispers, “Ooh, ice cream sounds perfect. I deserve it.” Another snaps, “You don’t need it. Walk away.” Then out of nowhere, a third one yells, “What is wrong with me?” It’s like a multiple personality breakdown. If you’ve ever felt like you’re on trial for craving comfort food, you’re not alone. And I am so glad you’re here. This is the grand finale of our four-part series on emotional eating. Over the last three episodes, we’ve uncovered why emotional eating happens, how to spot your triggers, and how to build a toolbox with new ways to care for yourself—beyond just food. Today, we’re going to drop the gavel on judgment, look at what you actually gain by stepping out of old patterns, and finally, bring it all together with real, lasting mindset shifts. Here’s what we’ll cover: Why wanting comfort isn’t a crime (even if diet culture says otherwise) How to let go of food shame and see cravings as choices What it really costs to stay stuck—and what you stand to gain by changing How to use discomfort to build strength, not just willpower And, as always, simple ways to keep moving forward, even when it’s tough So, are you ready to go beyond willpower and finally give yourself some real support? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever caught yourself thinking, “I know what’s happening! I know I’m eating for comfort, but I can’t seem to stop reaching for food when I’m overwhelmed, bored, or just plain done with the day?” You’re not alone, and honestly, you’re making real progress just by noticing. If you’ve been following along with our series on emotional eating, you’ve already learned so much. In episode one, we broke down what emotional eating is and why your brain loves to use food for comfort. In episode two, we unpacked triggers and why you end up in the pantry, even when you “know better.” Today, we’re cranking it up a notch. We’re on a mission to decode those cravings and figure out what you’re really hungry for. By the end of this episode, you’ll have your own “Snack Codebreaker” kit. You’ll know how to spot your thoughts, name your feelings, and get to the real need behind every urge. And yes, we’re going full secret agent today, so get ready for a little fun. Because why should weight loss be boring? So, are you ready to go beyond willpower and finally give yourself some real support? Let’s go!

Have you ever found yourself with your hand in the cereal box, thinking, “How did I even get here?” Oh yes, we’re going there. Welcome back to our four-part series on emotional eating. If you missed last episode, we dug into what emotional eating really is, why it’s not just about willpower, and why your brain is actually doing its job—even when you feel like you’re sabotaging yourself. This is episode two of our four-part series on emotional eating, and we’re answering the million-dollar question: Why do you keep ending up in the pantry? Even when you know exactly what’s happening?  It’s time to tackle the sneaky little moments that pull you toward snacks before you even realize what’s happening. We’re talking about triggers—those cues that set the whole craving train in motion. This episode is all about learning to spot them, name them, and finally take your power back. So,  are you ready to trade frustration for awareness, and snack-attacks for real choice? Lets go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself in the pantry, not because you’re hungry, but because something inside just feels off and food feels like the best solution? Or maybe you’ve stared down a bag of chips after a tough day and wondered, “Why can’t I just stop?”  If that’s ever happened to you, then you are absolutely not alone. In fact, you’re in the perfect place, because today we’re launching a four-part series on emotional eating That’s right, we’re going deep on why you reach for snacks when you’re not hungry, what’s really going on in your brain, and how you can finally change the pattern, without beating yourself up. Over the next four episodes, we’ll cover: Why emotional eating feels so powerful and automatic How to spot and understand your personal triggers New tools to comfort yourself that don’t revolve around food And how to handle setbacks and bounce back stronger Today, we’re starting with the truth about emotional eating, why it happens, and why you keep getting stuck—even when you know what to do. So, are you ready to dive deep into emotional eating, decode your cravings, and start feeling a little more in control of your choices? Aw yeah! https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like your emotions were just too much—too big, too heavy, too uncomfortable to sit with—so you ended up reaching for food instead of facing them? And somehow you find yourself elbow-deep in a bag of chips or three scoops into the ice cream carton before you even realize what you're feeling? Like something was bugging you… but you couldn't name it. You just knew you needed to eat something to make it go away? Why does it feel so scary to feel your feelings… and what would actually happen if you stopped trying to fix or stuff them? In today’s episode, we’ll cover: Why emotional discomfort makes us run (straight into the snack drawer) Why feelings feel scary (especially when weight loss is your goal How pushing feelings away with food doesn’t protect you—it traps you How to safely sit with big feelings without getting overwhelmed  A step-by-step tool to help you feel instead of fix. (I promise it’s not scary, doesn’t delve up your past, and it takes less than 2 minutes.) So if you're ready to stop stuffing, start listening, and surf the waves of emotion without wiping out, then let’s go! https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever said yes when you really wanted to say no, just to avoid disappointing someone? Have you ever ended up cleaning the kitchen at 10 p.m. while eating cookies over the sink, because you were running on empty from managing everyone else’s needs all day? Why does it feel so hard to speak up for yourself, set a boundary, or just take a moment to breathe, without guilt tagging along like a shadow? If you’ve ever felt like you have to be the glue, the fixer, the helper, the one who keeps it all together, this episode is for you. Today we’re talking about people pleasing. We’ll cover: why your brain is wired to keep the peace, how guilt, expectations, and resentment hijack your energy and your eating habits, and how to shift from over-functioning to empowered, clear choices that support your goals and your well-being.   So, are you ready to unpack people pleasing, poke around in your emotional pantry, and find out how to nourish your needs before you reach for the snack drawer? Let’s do it. https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever caught yourself thinking, “Ugh… this is going to take forever”? Maybe it was after stepping on the scale and seeing no change—again. Maybe it was that moment when you realized how far you feel from where you want to be. Maybe it was when you just wanted to feel comfortable in your jeans… and the button still tugged. And then that thought hits: It’s just too much. It’s going to take too long. Why does it feel like everything worthwhile takes too long—and why does that one little thought carry so much power that it stops us before we’ve even get a chance to gain momentum? In today’s episode, we’re peeling back the layers of the “It’ll take too long” story. You’ll learn: Why your brain naturally resists slow progress ( that’s normal!) How impatience is sneakier than you think, and how it sabotages you What to do instead, so you can actually start feeling good as you go So if you’re tired of rushing, quitting, and starting over… and you’re ready to quiet the tick tock of your inner countdown timer and build a life that lasts—let’s dive in. https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever found yourself trapped in the endless cycle of "shoulds"? You know, those nagging thoughts that tell you what you should be doing, how you should look, and who you should be? It's like having a not-so-helpful, naggy backseat driver living in your head, right? But does listening to those "shoulds" actually get you anywhere? Or do they just slow you down, leaving you feeling guilty and stuck? In today's episode, we're diving headfirst into the murky waters of those "shoulds" swimming around in your head. We'll explore why we're so afraid of trying and failing, and how we can start to break free from the guilt they bring. Today we’re gonna uncover the secrets to noticing and depersonalizing those "should" thoughts, and learn how to question them like a pro - or even - a hero. Plus, we'll sprinkle in some wisdom from voices you respect, helping you see those "shoulds" in a whole new light. So, are you ready to shake off the shackles of the shoulds and choose your own path forward?  Aw yeah! Let’s go!

Have you ever had that awful, sinking feeling after a “bad” food day… where all your progress feels like it’s circling the drain? You ate something that wasn’t “on plan,” skipped a workout, maybe even said, “Screw it” and dove face-first into a bag of chips. And then, the spiral starts. Your brain chimes in with the ultimate gut-punch: “See? You messed up. Again. You’re never going to get this right.”  And that voice… oh, that voice is ruthless, right? Like it’s been waiting all day to pounce. “You always do this. You can’t be trusted. What’s the point?” It’s like every time you slip, even just a little, your mind uses it as proof that you’re broken. That this won’t work. That you’re back at square one. Again So today, we’re going to talk about what’s really going on when you mess up—and why it’s not the mess-up that matters most. We’ll cover: – Why slipping up isn’t the actual problem—it’s how you interpret it – How to stop turning one off-moment into a character assassination – And how to bounce back with confidence and kindness instead of shame and spirals If you’re tired of letting one bad moment become a reason to quit, you’re in the right place. Let’s untangle the mess-up mindset and find a better way forward. Are you ready to unpack the pressure, defuse the drama, and find your footing again with grace and guts? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever watched yourself make the same decision, at the same time, in the same situation—again and again—and thought, “Why do I always do this?” Maybe it’s Friday night. You feel tired, drained, maybe a little rebellious. You think, “I’ll just loosen up this weekend and start over Monday.” And then Monday rolls around, and you’re standing in front of the mirror, wondering how you got back here—again. Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Predictable patterns.  Predictable patterns are the loops we know by heart. The scripts our brain has memorized. The decisions we almost expect ourselves to make. And the more often they happen, the more permanent they start to feel. But what if “this always happens” didn’t mean you were doomed to repeat it? What if it just meant you were in a habit loop that can be rewritten? Before we dig into all that, let’s do a final recap of where we’ve been on this excuses journey. In Episode 1, we talked about excuses as mental habits—not personality flaws. You learned the Excuse-Proofing Process: Pause, Ponder, Pivot, Practice. In Episode 2, we covered emotional excuses—when food feels like a reward, relief, or rebellion. Episode 3 unpacked minimizing excuses—the “just a bite” and “this doesn’t count” thoughts that add up over time. In Episode 4, we tackled scarcity excuses—the “now or never” mindset that tricks you into overeating because you think it’s your only chance. Last week, in Episode 5, we talked about overwhelm excuses—those “it’s too hard” and “I don’t have time” thoughts that show up when your brain feels like it’s drowning. And now, here we are, at the finale. Predictable patterns. The loops you see coming. The places you fall off track in ways that feel frustratingly familiar. Let’s talk about what those patterns mean—and how to change them without needing a complete personality transplant. Ready? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever looked at your to-do list, then looked at the fridge, and thought, “I just can’t deal—I need something to eat”? Or said to yourself, “I want to take care of myself, but I don’t have the energy, I don’t have the time, and honestly, I just don’t have it in me today”? That’s overwhelm talking. And when overwhelm takes the wheel, the drive-through starts to look like self-care. Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Overwhelm excuses.  These excuses don’t always sound dramatic. They sound tired. Logical. They sound like you are protecting your sanity. And in some ways, you are. Your brain is doing its best to help you cope. The problem is, it often trades short-term relief for long-term frustration. Before we dig into that, let’s do a quick recap. In Episode 1, we covered how excuses aren’t flaws—they’re just protective habits your brain uses to dodge discomfort. You learned how to Pause, Ponder, Pivot, and Practice. In Episode 2, we tackled emotional excuses. The kind that show up when food becomes your comfort blanket. In Episode 3, we talked about minimizing excuses—those little “doesn’t count” moments that quietly chip away at your progress. And in Episode 4, we exposed scarcity excuses. Thoughts that made food feel limited, special, or socially required. For today Let’s unpack overwhelm.When life feels too full, the mental load. The pressure. and your brain says, “Forget it.This is all too hard.” Ready? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever thought, “I better eat this now—it’s my only chance”? Or, “I can’t throw that away. That would be wasteful.” Or maybe, “This is vacation food. It doesn’t count.”  Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Scarcity excuses. Scarcity excuses love to sound noble. Practical. Even generous. But underneath all that helpful-sounding logic is fear. Fear of missing out. Fear of being wasteful. Fear that if you don’t eat it now, you’ll never get the chance again. Scarcity thinking doesn’t just affect your choices—it erodes your trust in yourself. Before we get into that, let’s do a quick recap. In Episode 1, we laid the groundwork: excuses are just mental habits designed to protect you from discomfort. We talked through the Excuse-Proofing process—Pause, Ponder, Pivot, Practice. In Episode 2, we looked at emotional excuses—like “I deserve it” or “I just want it”—where food gets used as a shortcut to reward, comfort, or relief. Then in Episode 3, we explored minimizing excuses—those quiet little “just one bite” moments that add up more than we think. Today, we’re looking at scarcity excuses—thoughts that make food feel like a limited-time offer, or a social obligation, or a moral duty to the Clean Plate Club. Let’s dig into the fear of not having enough—even when you’re already full. Ready? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever thought, “Just one more bite,” or “This isn’t a real snack”? And then before you know it, you’ve grazed through dinner while cooking it, tasted everything twice, and now you’re halfway into the evening wondering why you’re still hungry... or worse, why you feel stuffed but not satisfied? Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Minimizing excuses. Minimizing excuses are slippery. They sound harmless. They dress themselves up in logic. “It’s just a little taste.” “It’s not like I’m bingeing.” “This one day won’t make a difference.” But if you’ve ever felt like you’re working so hard and not seeing results, it might be these quiet little decisions that are clogging up the system. Before we dive in, let’s do a quick check-in on where we are in the series. In Episode 1, we talked about what excuses really are—mental habits, not moral failings—and we walked through the Excuse-Proofing Process: Pause, Ponder, Pivot, Practice. In Episode 2, we got personal and unpacked emotional excuses. That’s when food becomes your therapist, your reward, your stress relief. And we looked at the real needs hiding underneath the hunger. Today is all about the excuses that don’t scream. They whisper.  Ready? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle   

Have you ever found yourself standing in the kitchen after a long day, thinking, “I just need something sweet”? Not because you're hungry. Not because it's time for dinner. But because your nerves are fried, your patience has packed up and left, and your brain is screaming, “I need a win.” or “I want to relax and now it’s my turn.” Or maybe it’s not even about stress. Maybe you had a good day. You got a lot done, you kept things together, and now you want a reward. And that reward just happens to look like a cookie. Or a drive-thru order. Or that giant glass of wine that can fit the whole bottle in one glass. The problem is that cookies aren't about hunger at all. It’s your brain asking to be seen, soothed, or celebrated. Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about emotional excuses. The ones that whisper things like, “I deserve this,” or “I just want it,” or “It’s not fair.” These are the moments when food becomes your therapist, your reward, or your tiny rebellion. And listen, I get it. These thoughts feel true. But what they’re really doing is putting food in charge of your feelings—and that’s a lot of pressure to put on a bag of chips. Before we dig in, let’s do a quick recap of where we’ve been and where we’re headed. In Episode 1, we broke down what excuses really are. Not signs of failure. Not personality flaws. Just mental habits—ways your brain tries to avoid discomfort. We talked about the four-step Excuse-Proofing Process: Pause, Ponder, Pivot, and Practice. Today, we’re taking that process and applying it to one of the most common excuse families: emotional eating. But for now, let’s get into the messy, very human world of emotional eating. Ready? Let’s go!   https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever said to yourself, “I know what to do... I just don’t do it”? Maybe you’ve had that moment where you’re standing in front of the fridge, not even hungry, thinking, “Why am I here again?” Or you planned to go for a walk, but Netflix and the couch made an offer your brain just couldn’t refuse. It’s frustrating, right? Because you’re smart. You’ve read the books. You’ve probably downloaded half the internet on what to eat, how to move, how to lose the weight. So why does it feel like your actions keep skipping town without your permission? ********* Welcome to Excuses, Exposed — a special series from the Confident Body Podcast. If you’ve ever felt like you know what to do to lose weight, but just can’t seem to follow through… this one’s for you. Because guess what? You’re not broken. You’re not weak. You’re not lacking motivation. You’re just running up against some very convincing stories your brain has been repeating for years. Stories that sound helpful… but quietly keep you stuck. In this six-part series, we’re going to shine a light on the most common mental habits—excuses—that hold you back from feeling confident in your body and consistent in your habits. Each episode will walk you through a specific type of excuse, break it down with real-life weight loss examples, and give you simple tools to recognize it and respond on purpose. Here’s what we’ll cover: In Episode 1, we’ll start with the basics: what excuses really are, why they feel so true in the moment, and the four-step process you can use to work through them without shame or self-sabotage. Episode 2 dives into emotional excuses—those moments when food becomes your therapist, your cheerleader, or your quick escape. In Episode 3, we’ll unpack minimizing excuses—the “just one bite won’t hurt” kind of thoughts that seem small, but add up fast. Episode 4 tackles scarcity excuses—the “now or never” stories that push you to clean your plate or eat like it’s your last supper. Episode 5 is all about overwhelm excuses—the kind that show up when life feels too heavy and food feels like the only relief. And finally, in Episode 6, we’ll take on predictable patterns—the weekend spirals, the holiday free-for-alls, the “I’ll start over Monday” trap—and how to break the cycle without needing perfection. Each episode is designed to help you pause, rethink, and pivot with purpose. You’ll get real, relatable examples, and a tiny action step to take with you into the week. So if you’re ready to stop arguing for your limitations and start leading with intention, this is your invitation to begin. ********** Today, we’re going to talk about why excuses happens. And no, it’s not because you’re lazy, broken, or secretly allergic to vegetables. It’s because you’re human. And your brain is doing what it was wired to do—protect you. But if we don’t call out the excuses for what they are, they start running the show. They keep us stuck in a loop—same weight, same thoughts, same late-night snacking pattern on repeat. So in today’s episode, I’m going to show you how to recognize those sneaky little thoughts that sound reasonable in the moment—but are actually holding you back. And I’m going to teach you the four-step process that helps you Excuse-Proof your mind. Yes, your brain will still throw excuses at you. It’s not going to become a motivational guru overnight. But with this process, you won’t have to believe every thought it offers you. You’ll be able to pause, question, and move forward anyway. https://confidentbody.coach/tips/ BOOK: You Are A Miracle 

Have you ever felt like the harder you chase weight loss, the more drained, discouraged, and disconnected you feel. It’s like chasing weight loss turns into a full-time job you never signed up for — exhausting, never-ending, and somehow never enough, no matter how hard you try? Like no matter what you do, the number on the scale holds all the power. Chasing weight loss is like staring straight at the sun. It seems so bright and promising at first — like it’s going to solve everything — until it just leaves you squinting, burned out, and wondering why you’re so tired all the time. It’s interesting how reaching a certain number feels so urgent... but even when you get close, it still doesn’t feel like it’s fixing the real problem. The problem isn’t that you want to lose weight, but how you’re seeing it. There’s a different way to approach your goals in weight loss. One that doesn’t leave you fried or frustrated. Today, we’ll cover: why chasing the number actually burns you out faster, what you’re really hoping weight loss will give you, and how to use a simple tool — a PRISM — to reconnect to the real reasons you started this journey in the first place. We’ll also talk about how to stop letting the scale steal your joy and build real momentum, no matter what the number says. Are you ready to swap endless striving for strong, steady success?   https://confidentbody.coach/tips/ BOOK: You Are A Miracle

Have you ever felt super motivated to chase a health goal—only to hit a wall a few weeks later and wonder, “Why did I even want this in the first place?” If so, you’re not alone. And no, you’re not flaky or failing. You might just need a pivot. In this episode, we’re digging into the moments when your goals stop feeling inspiring and start feeling like pressure. Whether you’re unsure about continuing a weight loss journey, craving more peace and flexibility, or just tired of chasing numbers, this episode gives you permission to pause, pivot, and prioritize what actually feels right for you. What You’ll Learn: Why it’s totally normal to feel conflicted about your goals (and how that’s a sign of growth) How to tell when it’s time to shift from outcome-based goals to process-based habits What to do when motivation fades and the scale starts feeling like a tyrant How to reframe daily health work as maintenance—not punishment Why changing your mind isn’t quitting—it’s choosing what matters now Big Ideas: Setting a goal without clarity is like decorating your living room for winter in the middle of July. It just doesn’t feel right anymore—and that’s okay. Weight loss isn’t about the number—it’s about the feeling you think the number will bring. And guess what? You can start feeling confident, strong, or in control before the scale moves. Think of your health like brushing your teeth. You don’t expect one brushing to last forever—it’s regular maintenance, not a punishment. Goals are not tattoos. You’re allowed to pivot. In fact, the smartest people do.   Are you ready to pause, pivot, and prioritize what actually feels right for you?  Aw yeah, let’s go!    https://confidentbody.coach/tips/ BOOK: You Are A Miracle