Get Unstuck Today

Behind your weight-loss goal is really a feeling (or collection of feelings) that you're chasing. If you are sick of dieting at the turn of every new year and ready to learn how to truly feel your best, then it's time to slow the fuck down, buckle up, and take a lot of notes while listening to today's episode. In this episode, I detail the three-step blueprint I've used for years that serves as th...

Meet Jana. Since she was a little girl, Jana was exposed to her mom's unhealthy relationship with food and a constant quest to weigh less and look thinner. This led to many challenges in Jana's own relationship with food and herself, specifically feeling as if her self-worth was tied to her weight, alongside balance and body image issues. Having tried it all when it came to dieting and changing he...

There's one common denominator amongst all of the goals you've set but never accomplished.  Once you acknowledge this and understand how it works, you'll be able to set and accomplish bigger goals at a rate you never thought possible. Think back to the last goal you set that you did NOT achieve… What emotional state (or state of mind) did you set that goal in? If you're like most people, you set t...

Losing weight and keeping it off for good is hard.  But it becomes significantly easier when you understand these three truths… In today's episode, I'll detail not only what a reality check on the true length of time it will take you to achieve a sustainable weight loss goal of 20+ pounds, but two more vital truths you need to come to accept if you want to make your sustainable weight-loss journey...

[REMINDER] This is a replay of an original episode on the Screw the Scale Podcast (the former name of this show) from October 2020. In today's episode, I share a plethora of strategies, reminders, and hacks to help you intentionally indulge this Thanksgiving Holiday free of guilt and anxiety.  Listen in to learn how to approach enjoying copious amounts of delicious food from a mindset, emotional,...

TRUTH BOMB: Compared to being overweight or obese (as defined by BMI) the act of consistently losing and regaining weight (read: yo-yo dieting) significantly increases your risk for heart disease, diabetes, and high blood pressure… I'll say it one more time : someone who consistently loses and regains the same 15 - 20 pounds over and over is at a greater risk for several disease states compared to...

I've asked hundreds of men and women to share the top three adjectives they'd use to answer the question, "How do you wish to feel waking up each day?" And the number one adjective shared with me is more confidence. For many of us, we experience brief bouts of confidence that comes and goes in the blink of an eye. But we all have people in our lives who possess an uncanny amount of confidence - so...

If you've ever received a nutrition plan or set of macros and felt overwhelmed, know that you're not alone. However, know that there is a right and wrong approach to take when it comes to beginning to feel comfortable and confident putting that plan into action. In this case, trying to build meals that meet your plan's prescription as you go simply will not cut it. This approach causes daily bouts...

Meet Maria! Maria spent the fifth decade of her life as a professional diet hopper.  The result : she lost and regained the same 15 - 25 pounds over and over. As she entered her sixth decade of life, she decided that something needed to change. Her frustration and inconsistency were further confounded after a bad bout of COVID that left her unable to exercise and stuck at home surrounded by food t...

Ever feel like you're exerting almost all of your energy trying to doggy-paddle to keep your head above water each day? Yeah, us, too. If this is the case, it's likely your day's lack of structure. Yet, many of us immediately feel a tightness in our chest or some other negative physiologiycal sensation when reading the word structure because we feel that structure is the equivalent to no fun or fr...

On August 6, 2022, I took my first steps outside at 5:30 AM with the goal of walking for 12 hours straight. This experience would be free of: My smartphone Human connection Food And caffeine But it would be plentiful in pain, discomfort, boredom, and learning… My reason for embarking on this challenge : to spend time alone through pain and discomfort so that I could have the chance to conquer my i...

One of the first "rules" of weight loss we're taught is that whether or not you will lose weight depends on the relationship between the number of calories you eat, and the number of calories you burn. Calories in versus calories out. Eat fewer calories than you burn, and you'll lose weight. Conversely, eat more calories than you burn, and you'll gain weight. Although this concept paints a simplis...

Meet Mandi. A 36-year-old mother, who, due to her husband's frequent and extended travel, acts as a solo parent while being a dog mom, homeowner, and full-time career woman. Mandi spent her teenage and early adulthood consumed by an unhealthy relationship with food and extreme body dysmorphia, which ultimately culminated in a diagnosis of an eating disorder.  After seeking the appropriate support...

Today's podcast episode is a recording from day one of the 3-Days to Finding Food Freecom Forever training I hosted in early August 2022.  During this live training, we discussed the importance of getting incredibly clear on the current state of your relationship with food, why it is the way it is, and how it got to this point. We defined what food freedom is (and is not) and discussed the two key...

In 2017, Chloe felt frustrated, defeated, and unhappy with her weight and health. Ready to make a positive change, she drafted an email to Paul to inquire about 1:1 Nutrition Coaching… Sadly, she never sent that email. Like many of us - myself and you included - Chloe was overwhelmed by the fear of making positive changes and getting outside of her comfort zone. So, she didn't send that email. She...

Your brain is wired to operate from a place of lack. A place of fear. And, as if there's never enough (scarcity). This state of mind is further ingrained and compounded based on your upbringing and the belief system instilled in you from a young age, which makes it even more challenging to shift away from. However, operating from a place of fear and scarcity is not serving you in any realm of your...

In the food-centric culture we live in, it can be tough to swallow the fact that eating blander food may be a hidden secret to unlocking consistent nutrition plan adherence.  But it's true. The blander your baseline food intake, the less susceptible you'll become to cravings. As disappointing as this may seem at first glance, trust me when I say it's not as bad as it sounds. In today's episode, Pa...

Meet Barbie! A mother of five who recently retired from the only job she knew: owning her own hair salon for 25 years. Barbie enjoyed tremendous success in her business because she was an expert at putting everybody's needs atop her priority list. Fortunately and unfortunately, this habit came home with her, too, which meant she fell to the very bottom of her priority list. The result: she was ove...

Paul has been passionate about optimizing human performance for nearly a decade. During this time, he's read hundreds of books, attended dozens of seminars, and tried some - shall we say "strange" - things in an attempt to gain an edge, whether that be physically or mentally, and to improve his focus, clarity, and emotional intelligence. As a result, he's become a stickler for routine and a propon...

Meet Rena. CEO. Wife. Mom. Grandma. Rena strived on structure and it was structure that had enabled her to rise so high in her career and to raise a beautiful family with her husband.  To accomplish the above, Rena developed incredible grit, resiliency, organization, and an ability to shake things off and move forward without flinching. But in her personal life, there was one crucial challenge tha...

Paul and Micheala have collectively coached thousands of people over the past 16 years, helping them to successfully lose weight and keep it off for good. But like you, they're human beings, which means more often than they care to admit, their propensity to make a mistake is just as strong as their propensity to meal prep!  In today's episode, Micheala and Paul pull back the curtain to share seve...

When we think diet and weight loss, rarely does the topic of "self-compassion" come to mind, yet, this invaluable skill plays an integral role in your ability to lose weight and keep it off. The most powerful relationship you'll ever have is the one with yourself. That's because all other relationships you have are reflections of the relationship you have with yourself. In today's episode, Paul be...

Meet Heather : a CORE member of The 5% Community best known for her support of others, but also her own inside-out transformation and continuous success since joining. Heather joined The 5% Community because she was tired of losing weight just to gain it back. She knew what to do in order to lose and maintain my weight, but most of the problem was in her own head.  She wanted to get a better under...

It's been six weeks since you finished your dieting phase and you're currently maintaining a weight that's two pounds away from the lowest number you saw on the scale while you were dieting. Yet, you're still obsessing over logging every single bite of food into MyFitnessPal, cutting back on carbohydrates each time you dine out, feeling a strong urge to add extra cardio, and living and dying by th...

It's no secret that when we begin a diet we want our results fast - like yesterday kind of fast. If only… In his nearly 10 years and 1,500 one-on-one coaching client career, Paul has become known for being the guy that delays the diet timeline in favor of achieving significant, sustainable results. This approach, what he calls the pre-diet maintenance phase, has been the most influential factor in...