Outsmart Overeating

This week in the Fat Murder Podcast , co-coach, Laura Kalirai and I talk all things cravings. Topics discussed: The important difference between physical hunger and cravings. How we unintentionally turn craving from a cuddly puppy into a rampaging monster. Lifestyle factors that increase our level of cravings. Actionable steps to reduce our cravings and put them in their proper place. If you're ba...

Daniel Pink is the best-selling author of books that show the hidden ways to motivate yourself and those around you. His new book is all about The Power of Regret. Daniel was still in his 20s when he'd risen to be the chief speechwriter to the Vice President of the United States, but he walked away from it all with no idea what he wanted to do next. He decided to bring his wisdom to all of us with...

Body image can really mess with our heads — in bed…and in other areas of our life. The way you see your body can have a big impact on your feelings about yourself and your ability to show up in your life. 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 can interfere with cultivating a rich life that you love....

Today, on the Fat Murder Podcast , we wanted to talk about habit formation and how long it really takes to form a habit.   Unless you've been living under a rock, you've likely heard that it takes 21 days to form a habit, but is that true? And where did that number come from?   If you're anything like me, you learned it as if it was some kind of undisputed fact.   Life lesson: When a lot of people...

Today, on the  Fat Murder Podcast , co-coach, Steph Miramontes and I talk about confidence. More specifically, how to create confidence, because this is one of the biggest issues that so many of our clients struggle with. Why does confidence even matter? Why is it something that we should strive for, and create in our lives? I personally think that it's very important because with your dreams comb...

Have you ever bought cookies you've been craving, consumed the entire box, and then taken out the trash before your partner returns home? Or maybe you've ordered a salad while dining out with friends, but stopped to pick up a cheeseburger and fries on your way home so you can enjoy the food without feeling judged? Yeah, me too.   Join co-coach, Laura Kalirai , on this week's episode of the Fat Mur...

Portion sizes have increased over the years, and food is more convenient than ever. And when our environment is filled with an abundance of food, it can be hard to say no, especially for a dieter who feels restricted and deprived. In a 2015 review of 72 studies published by the Cochrane Library, it says, "Research consistently shows that when we're presented with a big portion, we eat more—even wh...

T H R E E  Y E A R S This week on the Fat Murder Podcast , co-coaches, Eileen Trujillo and Steph Miramontes are back to help me celebrate our two year anniversary. In this episode, we hosted an 'Ask Me Anything,' where listeners were encouraged to write in with their questions so we could answer them on the air. Topics discussed: thoughts on Sunday meal prep our favorite "beauty product" how to st...

In last week's episode, I interviewed sister clients, Cheryl and Janine, on how they were able to transition from long-term yo-yo dieters who felt out of control around food to losing weight using the power of habit. This week, I'm excited to share the interview of Unstuffed client, Anne Exmoor, on her unique experience in my group coaching program. As you know, no two dieters are the same and we...

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...