Outsmart Overeating

Why is it so much easier to keep promises we make to other people, but struggle to do this with ourselves? You make a date to meet a friend for lunch. Maybe when it's time to leave the house to meet this friend, you no longer feel like going. There's no real reason why, but you just don't want to go. Although, it's too late. She's already on her way there, so you have a decision to make. Do you ju...

The "naturally thin" behave in mysterious ways. We all know those people who have that magical superpower where they can just have a bite or two of a cookie, put it down, and never think about it again. WHAT PLANET DO THESE PEOPLE COME FROM!? The truth is, these people aren't born special with a special superpower nor do they have more willpower or a faster metabolism than you. The difference is i...

If you're avoiding the work that goes into improving your body image, because you think it will take care of itself once the weight is gone, think again. Body image is an inside job, and external work isn't the answer. Join Steph Miramontes and me as we have a conversation with former client, Miriam Blyth, to discuss how the body image work was the necessary step in helping her recover from an emo...

Last week on the Fat Murder Podcast, my OG co-host, Rog Law, returned to celebrate our 100th episode. This week, we continue with Part 2 of 'Ask Us Anything' by responding to the questions you submitted on air. Topics discussed: ▪️the power of fear setting instead of goal setting ▪️how to stop snacking ▪️navigating social eating when you're not physically hungry ▪️managing alcohol for weight loss...

E P I S O D E   # 1 0 0   This week on the Fat Murder Podcast, my OG co-host, Rog Law, is back to help me celebrate our 100th episode.   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 ▪️ how to break a plateau ▪️ how to increase your willpower...

Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived "diet failure." Why would eating a spoonful of ice cream drive you to eat the whole pint? It's a defense mechanism. By eati...

It's fascinating how we're born with this really cool system within our bodies that communicates when to eat (hunger!) and when to stop (fullness!). Yet so many of us are caught up in following restrictive meal plans and obsessive calorie counting that we're not even noticing these physical cues. On this week's episode of the Fat Murder Podcast, join co-coach, Eileen Trujillo, and me as we discuss...

Is there anything more frustrating than knowing EXACTLY HOW TO LOSE WEIGHT, but not be able to do it? You've read the books, you've listened to the podcasts, you've purchased the gym membership, and you've bought the program, but yet you STILL can't do it. WHY does this happen? It's maddening! For starters, it has nothing to do with collecting more information. In today's podcast episode, I've inv...

Most often people get confused about what boundaries are and what they are not. In this episode, I invited co-coach, Steph Miramontes, to help set the record straight by looking at the differences between this amazing tool for creating intimacy and simply setting expectations for other people. Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservic...

In this week's episode of the Fat Murder Podcast, co-coach, Eileen Trujillo and I discuss why telling yourself no isn't always a form of restriction. In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care. Consider a vegan, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products i...

When it comes to how we look, how strong we are, how fast we're progressing and everything in between, our emotions can push our rational minds out of the driver's seat, take the wheel, and drive us straight towards Crazyville.   Like sticking a fork into an electrical socket, comparing ourselves to others is more often than not a horrible idea that no good can come from.   In this episode, co-coa...

In last week's episode, I interviewed client, Abi Smith, 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 Friends With Benefits client, Jaymie, on her unique experience in my coaching program. A...

This week I'm super excited to share another client interview with Abi Smith in the UK. In this episode, Abi shares her experience within the program a lifelong dieter who struggled with labeling foods "bad" and chronic yo-yo dieting. After decades of traveling down dead-end roads that left her more frustrated than before, she joined my coaching program not only lose weight but to learn how to dro...

This week's episode of the Fat Murder Podcast is all about optimizing your success through being coachable.   A person who is coachable is not only receptive to receiving feedback, but they actually go the extra mile to seek out constructive criticism in an effort to improve their performance. The world's most successful people view the input of others as a valuable tool in their arsenal and thriv...

On today's episode of the Fat Murder Podcast, Rog Law, joins me as we discuss: Are you focusing on what's going well or what's going wrong?   As humans, we're guilty of focusing on what's wrong in our lives. It's natural. You can blame this nifty little habit on your reptilian brain whose sole purpose is to protect you and help you survive.   Naturally, this reptilian brain it's going to bring to...

Though it has been used for decades as the go-to measurement for health based on your size, in recent years, the BMI has been widely criticized for its oversimplification of what being healthy really means.    Join co-coach, Steph Miramontes, and me as we discuss why the BMI is outdated, inaccurate, and needs to be drop kicked as a reliable tool for measuring health.   In today's episode, you'll l...

The problem with labeling foods "good" or "bad" is now they've been given life. It stops being a neutral food choice and starts having a moral implication.    In other words, as soon as a food is labeled "bad," we begin to feel bad for making the decision to eat it. And often that guilt spirals into eating MORE food to self-soothe or numb the emotional response.   Join co-coach, Steph Miramontes,...

This week on the Fat Murder Podcast, co-coachi, Eileen Trujillo is back to talk about how to create a life you love, right now. NOT 10 pounds from now, but TODAY.   In this episode we discuss why innate talent, intelligence, and external circumstances only accounts for 25% of our success while the other remaining 75% comes from just a few things.   Tune in to hear us talk about: your mindset and o...

This week, I invited co-coach, Eileen Trujillo to join me as we discuss the differences between emotional eating, binge eating, and habitual overeating.   There seems to be a lot of confusion between the three types of eaters, so in this episode we want to provide some clarity to ensure you're following the right plan of action to achieve a specific solution.   If you don't understand the problem,...

What we believe and who we believe ourselves to be will always have more impact on our ability to lose weight than food ever will.    Our core beliefs infiltrate every thought, feeling, and action we make on a daily basis -- from our values, to our religious and political beliefs, and even the way we eat. We simply follow these blind scripts without exploring who influenced us to feel this way and...

When it comes to lifelong sustainable weight loss, one of the most powerful tools in your arsenal is being present with your food. Unfortunately, with the advent of the internet and our addiction to being 'busy,' most people eat their meals like they're running the 100 yard dash, and as a result, the only rapid thing that happens, is the expansion of their waistline. Join Rog Law and me for this w...

If you're someone whose background in dieting consists of calorie counting, food scales, and meal plans, taking on a more mindful approach to eating can be scary as hell. We take comfort in the hard data. Instead of allowing our hunger and fullness cues to guide our eating, we turn our focus outward to feel safe and secure in our calorie deficit.   Join co-coach, Eileen Trujillo, and me on today's...

In this week's episode, I invited co-coach, Eileen Trujillo, back to the podcast to discuss why you may fear hunger.    If you've been dieting for a while, it's possible that you've become completely disconnected to your physical cues. In fact, it's quite common to avoid hunger altogether by preventing it through "snacks" to keep it at bay.    BUT, if you're interested in learning how to eat like...

She's BaaAAaAack! In this week's episode, I had the pleasure of interviewing my Friends With Benefits client, Dr Roma Amin...AGAIN! Dr Amin is a family physician who was kind enough to open up and share her dieting struggles as she navigated medical residency while simultaneously planning a wedding...and now, the stressors of being on the frontline battling COVID-19. Before the program, Roma, ofte...

From Keto to Weight Watchers; Whole 30 to the South Beach Diet, it seems like everyone is trying to put their own unique spin and branding on how to put food in your mouth, and Intermittent Fasting (IF) is no different.  The problem with IF, much like every other diet, is that it embeds you in the world of unsustainable dietary rules that take you away from connecting with your body and learning t...