Eat the Donut.

Show Notes If I Saw Your Environment, I’d Show You Your Results Shannon’s off this week, so I’m (Kevin) flying solo. with a quick update on HYROX training (Boston double and solo race coming up fast), getting off nicotine pouches and the real difference it’s made in his running, and how a year of HYROX-style training has completely changed his approach to conditioning. Then into the main topic: yo...

If you’ve ever thought, “I’m doing all this work… why am I not further along yet?” then this episode is for you. We break down why we’re so damn impatient when it comes to weight loss and how our instant-gratification world, social media comparisons, unrealistic expectations, and all-or-nothing thinking can make real progress feel painfully slow. The goal isn’t just to lose the weight as fast as p...

We are back after taking a week off (five takes and a jam-packed weekend will do that), sweating through a late San Diego heat wave and already dreaming about fall in New England ahead of their upcoming Boston HYROX race. This week they dig into a question that comes up constantly this time of year: if you’re brand new to fat loss, or just feel like you’re starting over after a chaotic summer, whe...

In this episode of ETD, Kevin put on some pounds recently, up nine pounds, and expected the weight to just fall off once he got back into routine. A month later, it hadn’t, so he got back to counting calories, and this week he and Shannon break down exactly why and how. We start with the basics: what a calorie actually is, why “a calorie is a calorie”, and why tracking isn’t the obsessive or disor...

This week Shannon “confesses to cheating” with Ben, Jerry’s, and Mike from Jersey. Joking aside, we kick off a real conversation about one of the most common relationship friction points: what happens when one partner is trying to lose weight, and the other still wants Oreos in the pantry. Shannon asks the question a lot of you have probably lived through: what do you do when you’ve asked your par...

This week I brought a special guest on the mic for the first time - my first employee… We get into why they’re stepping further into KPD Fit, what it’s actually looked like to build this business from a part-time job to where we are now, and why leaving stability behind ended up paying off every time we bet on ourselves. We also talk about the move from Massachusetts to San Diego, training for HYR...

In this episode of Eat the Donut , I pull back the curtain on one of the biggest barriers to progress in fat loss and fitness — consistency. If you’ve ever felt like you know exactly what to do but can’t seem to follow through, this one’s for you. I dive into the real reason why even “perfect plans” fail, how short-term gratification sabotages long-term results, and what it truly takes to build th...

Losing weight is hard. Keeping it off? Even harder. In this episode of Eat the Donut, I break down 5 simple habits that can help you not only lose weight but sustain your progress for the long haul. Drawing on my experience with one-on-one coaching clients, I share actionable tips designed to make your fat loss journey more manageable and sustainable. I also dive into practical strategies to minim...

In this episode of Eat the Donut , we’re diving into Part 2 of “How to Improve Your Discipline for Fat Loss.” Last time, we covered a powerful tool to help you stay ahead so you don’t waste energy fighting mental fatigue. Today, we’re shifting the focus. How to protect your time and energy because the spaces and people around you have a bigger influence on your habits than you might think. From wh...

We’ve all had that Monday… after a weekend of drinks, late nights, and maybe a $30 McDonald’s run, you swear—“This week, I’ll be more disciplined.” But discipline isn’t some magic switch you flip on overnight. It’s a muscle you build. In this episode, I’m breaking down Part 1 of how to be more disciplined during weight loss—and it starts with one thing…. Because the truth is, the most “disciplined...

In this week’s episode, I’m answering your questions on weight loss, nutrition, and motivation. We cover topics like GLP-1 medications, whether you should eat six small meals or three big ones, and the truth about intermittent fasting for weight loss. I’ll break down how to choose the eating pattern that actually works for you, why IF is just a tool (not a magic bullet), and the real criteria for...

In this honest and truthful episode, we’re cutting through the noise and tackling 8 hard truths about fat loss that most people avoid — but need to hear. This is the episode to help you gain control of your nutrition and fitness. These aren’t meant to shame you; they’re meant to free you. These are the truths no one else is telling you. You’ll hear powerful analogies, relatable client stories, and...

In this episode of Eat the Donut , I sit down with my client and good friend Katy, whose journey is nothing short of inspiring. Like many of us, life changed drastically during COVID — routines were upended, movement slowed down, and things got sedentary. But Katy didn’t stay stuck there. She shares how she took what life gave her — the chaos, the curveballs, and the challenges — and turned it int...

Grab Brett’s new book: Uncomfortable Either Way 🔗 https://www.amazon.com/Uncomfortable-Either-Way-Choosing-Making/dp/B0FBYDG894/ref=sr_1_1?crid=3V8DJUVA3SAPQ&dib=eyJ2IjoiMSJ9.Ama0bLwb968mdVBSjzTb7Q.6-9D33JcHwGZN0XPRYLs2D19NCr3GxjD0PbOqwWCN5c&dib_tag=se&keywords=uncomfortable+either+way&qid=1752611640&sprefix=uncomfortable+either+way%2Caps%2C245&sr=8-1 In this week’s episode, I talk with Brett Eat...

In this week’s episode of Eat the Donut, I’m talking with nutrition coach, personal trainer, yoga instructor, and all-around superwoman — Jenna Garcia. Jenna is one of the most authentic and down-to-earth individuals I know, and this conversation was nothing short of amazing. We dove into what it really means to be yourself in a world full of filters, the crucial role mindset plays in fat loss, an...

In this episode of Eat the Donut, I sat down with my good friend Aram Grigorian. If you’re ready to hear the unfiltered truth about fat loss, behavior change, and what it really takes to transform your health… hit play. I caught Aram on a good day—and he delivered the straight-up, no-fluff reality most people need to hear. This episode is for you if you’re tired of sugar-coated advice and ready fo...

In this episode of Eat the Donut, I sit down with my good friend and fellow coach, Luke Madsen, for a powerful, honest conversation that goes way beyond fat loss. We talk about our journeys with religious beliefs—how our views have changed, how that’s shaped who we are today, and how it shows up in the way we coach and live. Luke shares his inspiring story of becoming a coach and how he he now lea...

In This Week’s Episode of Eat the Donut, Can You Lose Fat and Still Eat Out? Do you love going out for date night, meeting up with friends, or just taking a break from cooking—but feel stressed about how it fits into your fat loss goals? You’re not alone. In this episode, Kevin breaks down exactly how to enjoy restaurant meals without blowing your progress. You’ll learn the same strategies he teac...

In this episode, we break down why the number on the scale goes up and down — even when you’re doing everything right. From salt and carbs to stress, sleep, and even needing to poop, I’ll walk you through 7 common reasons the scale fluctuates and why weight ≠ fat. You’ll learn how to zoom out, track real fat loss with progress pics and measurements, and stop letting the scale sabotage your mindset...

In this episode of Eat The Donut , we’re diving into why you keep overindulging and binge eating — even when you swear you’re doing everything right. You eat clean all week, stick to your plan, and then the weekend hits like a snack tornado. Or maybe you crush your meals all day, only to black out in a McDonald’s drive-thru on your way home. Sound familiar? You're not alone, and more importantly —...

In this episode of Eat the Donut , we’re diving into what this podcast is all about — achieving fat loss freedom and living happily ever after. Today’s topic? Calorie cycling. We’ll cover what it is, why it works, and how using it to lose fat can make life easier, especially without giving up your social life, pizza nights, or weekend brunches. You’ll learn: * What calorie cycling actually is * Ho...

In this episode of Eat The Donut, I sit down with one of my longest-standing clients Jill Furman, aka Jilly Beans :), to explore how strength training has become a true game-changer in their life. Over years of lifting weights and committing to consistent workouts, they’ve transformed not only their physique—getting healthier and stronger than ever—but also the way they show up in the world. Tune...

In today’s episode, I’m joined by someone who’s become much more than just a client — he’s a friend. Travis sat down with me to share his powerful journey of turning his health and life around after years of struggling with yo-yo dieting, food resistance, and managing type 2 diabetes. Travis is the classic “I’ll figure it out myself” guy. He never thought he’d need a coach, let alone stick with on...

In this episode of Eat The Donut, I sit down and chat with one of the best coaches in the industry — Tony Bonvechio, owner of Bonvec Strength. I’ve been following Tony for years and had the opportunity to work with him for a full year as my powerlifting coach. He’s not only one of the kindest people I’ve met in the fitness space, but also one of the smartest. His approach to building strength is r...

In this episode of Eat the Donut, we're diving into the most common mistakes people make when calorie counting. These might seem like small things—like a nibble here or a bite there—but they could be the exact reason you're not seeing the fat loss results you’re working so hard for. I’ll walk you through each of these missteps, share how to correct them, and give you practical tools to increase yo...