Outsmart Overeating

In this episode, I had the pleasure of interviewing sister clients, Cheryl and Janine. In 2021, Cheryl was frustrated with having regained weight AGAIN and was contemplating another stint on Weight Watchers. As someone who experienced a history of yo-yoing with no long-term results to speak of, she decided to do something different and brought her sister, Janine, along for the ride. After working...

I LOVED this conversation with co-coach, Steph Miramontes ! In this episode of the Fat Murder Podcast , we discuss how our program, Unstuffed , is different from Intuitive Eating. While there is certainly plenty of overlap between IE and the Unstuffed program, there are many differences in the way we help our clients lose weight and adopt a healthier mindset implementing a step-by-step process. Yo...

This week, I'm excited to have former client turned coach, Laura Kalirai , on the Fat Murder Podcast to discuss the 4 sneaky ways you may be still be dieting without realizing it.   Join us as we discuss the insides and outs of: How people think HDE is a way to stop yourself wanting trigger foods Maintaining food rules (e.g. "I already had bread today so I shouldn't have it again") The perceived t...

This week on the Fat Murder Podcast , co-coach, Eileen Trujillo, and I discuss an urge to eat when you're not physically hungry and what to do with it when it happens. In my program, Unstuffed , we refer to this as "mind hunger" and it's rooted in an emotional need not being met. Once you've come to grips with being an emotional eater, it's important to have a process to begin working through them...

One of the most popular and extremely important topics we discuss with our Unstuffed clients is fear and how to overcome it. Most people bring up fear as if it is just a given. They use it as a valid reason to avoid doing something. In reality, fear is not a valid excuse for not doing our work in the world; it is just a mismanaged mind. In this week's episode, co-coach, Eileen Trujillo, and I expl...

Body image is one of the most challenging areas of work I've experienced both personally and professionally. And it makes sense. We live in a culture that values thinness, so it's only natural to desire and work towards being "better," fitter, and a "toned up" version of yourself. This is what society deems as a representative of beauty. Since our earliest days, we have been taught to feel shame a...

On this week's episode of the Fat Murder Podcast , co-coach, Steph Miramontes, joins me as we discuss how to lose weight through Hunger Directed Eating. As I tell my clients, these are not rules. Your diet brain is going to turn them into rules since that's what you're used to, but this is how you take care of yourself in a loving way. They are "If love could speak to you about food" guidelines. T...

Reminder: clothes are supposed to fit you, not the other way around.   In this week's episode of the   Fat Murder Podcast , co-coach, Steph Miramontes and I talk about the "Goldilocks wardobe" and why it's important to stop romanticizing smaller clothes and the life you anticipate in them.   We're not suggesting that there's anything inherently wrong with wanting to be in a smaller body if that's...

For most people, the journey of weight loss is marred by fear - the fear of giving up foods you love, the fear of not being able to lose the weight, and the fear of not being able to maintain the results when you are successful. Sadly, most of these fears end up being a self-fulfilling prophecy because what you fear, you invite into your life. Thankfully, there's a better way. Join co-coach, Steph...

Today's episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is all about language and the powerful ability it has to impact our daily lives. More specifically, the difference between having a growth vs fixed mindset. For example: Growth mindset: I *ate* like an asshole. Fixed mindset: I *am* an asshole. See the difference? Someone with a fixed mindset believes "who I am" is static. T...

In this week's episode of the Fat Murder Podcast , co-coach, Eileen Trujillo, and I talk about the one way you may be sabotaging your fat loss without even knowing it — snacking. After a long, hard stressful week at work, it's not uncommon to plop down on the couch and surrender yourself to a world of left swiping on Tinder. Now there's nothing wrong with any of that, as it's a perfectly normal hu...

In last week's episode, I interviewed client, Sarah Cheikh, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit. This week, I'm excited to share the interview of   Unstuffed   client, Tracey Martin, on her unique experience in my group coaching pr...

In this episode, I had the pleasure of interviewing two-time client, Sarah Cheik, from The Netherlands. In the summer of 2020, Sarah was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all. During first round working togethe...

Body image can really mess with our heads — in bed. For women, the way they see their bodies can have a big impact on their feelings of sexual desire and their ability to become aroused. Today, on the Fat Murder Podcast , join co-coach Steph Miramontes and me as we discuss the feelings of body self-consciousness and how it often interferes with our sexual lives. In fact, according to research, nex...

This episode of the Fat Murder Podcast with co-coach, Eileen Trujillo, is for the woman who feels like she has tried everything to heal her relationship with food, mind and body. This is for the woman who feels like she is a failure and lacks willpower because of falling off a diet. This is for the woman who is ready to come out of isolation and into freedom. This is for the woman who lacks trust...

This week on the Fat Murder Podcast , co-coach, Steph Miramontes discuss emotions and what, exactly, to do with them. Once you've come to grips with being an emotional eater, it's important to have a process to begin working through them in a healthy way that doesn't involve stuffing them down with food. In 17 years of coaching, I've never had a client tell me they're comfortable sitting with thei...

We silly earthlings tend to be final-hour creatures: we tend to wait until we hit rock bottom to initiate a change for the better, all while at the same time wanting the results to appear overnight. While this might work flawlessly in the movies, real life operates by a different set of rules. Join co-coach, Steph Miramontes and me as we dive deep into why your expectations are killing your progre...

In this week's episode of the Fat Murder Podcast , I invited our Unstuffed Team Leader, Miriam Blyth, on for a chat about three pillars for long-term, sustainable weight loss. Can you guess what they are? In my 17 years of coaching, I've never seen a client achieve permanent results without addressing these three core issues. If one of these pillars isn't in place, the whole thing comes tumbling d...

Research shows that "normal eaters" think about food 10-15% of the time throughout the day, but dieters often think about food for up to 70% of their day. That's a lot of wasted time. Constantly thinking about food, dieting, and body image can make it feel like you have an addiction. However, it's normal to think about food when feeling deprived. Absence makes the heart grow fonder, right? One of...

People who are overwhelmed love to talk about how they're overwhelmed. Unsurprisingly, most people who claim they're overwhelmed have never seriously sat down for even 10 minutes and developed a plan to stop feeling that way. In many ways, they become addicted to the feeling of overwhelm, especially since it elicits so much sympathy from others. When I call clients out on this, you can see how thi...

One of the first hurdles our clients struggle to overcome is answering the basic question: what should I eat? When you've come from an extensive background in dieting, you've been told what to eat in what quantities, and at what time for YEARS. When you make the decision to drop dieting, it starts with dropping the food rules, too.  This can be overwhelming, if not altogether scary. Dieters want t...

The go-to fat loss tool that most people clamp onto right out of the gate is cardio, often at the expense of the most powerful tool of body composition change: strength training. Join co-coach, Steph Miramontes, and me on the   Fat Murder   Podcas t   as we put exercise in its proper place in your fat loss tool belt to help you get the results you're working towards so you can move on to other, mo...

Sure, reading is cool, and I've definitely learned a lot over the years by doing it, but it's not a substitute for taking action. Body transformations are a lot like dancing – you don't learn by watching, you have to get on the floor and learn the steps. Sadly, the action step is where most get stuck and ultimately fail. That's why, today, co-coach, Steph Miramontes, and I want to talk to you abou...

In last week's episode, I interviewed client, Sophie Milner, on how she was able to transition from a food-obsessed chronic dieter to someone who feels completely in control in any dining scenario while effortlessly maintaining her weight through the power of habit. This week, I'm excited to share the interview of Unstuffed client, Macarena Niada, on her unique experience in my group coaching prog...

In this episode, I had the pleasure of interviewing former Friends With Benefits (now turned UNSTUFFED) client, Sophie Milner. In the spring of 2021, Sophie was frustrated and fed up with dieting. As someone who experienced a classic history of yo-yoing with no long-term results to speak of, she reached out with the intention of getting off the maddening merry-go-round once and for all. In this ep...