Shows
Weight Loss Doesn't Have to Suck98: Why Urges Feel UnbearableWant to know why saying "no" to that donut feels so unbearable in the moment? In this eye-opening episode, I explore why we're willing to accept major long-term discomfort (clothes that don't fit, constant self-consciousness, disappointment every time we step on the scale, lower energy health issues….just to name a few… ) just to avoid tiny moments of temporary discomfort. Drawing from Buddhist philosophy and neuroscience, I share why our brains are literally wired to prioritize immediate relief over long-term well-being - and more importantly, how to change this pattern.You'll discover powerful techniques to build your "disc...2025-02-2736 minWeight Loss Doesn't Have to Suck97: Breaking the Craving Spell: A New Way to Handle Food UrgesIf you're tired of feeling controlled by cravings, this episode offers a fresh perspective that makes urges feel less overwhelming and more manageable. I'm sharing a powerful concept that completely transformed my relationship with food urges - learning to separate the experience of wanting something from the story we tell ourselves about it. And I'll show you HOW to do it.I get real about my own recent battle with a donut at yoga training, and how I shifted from that panicky "I NEED this" feeling to a calmer, more empowered response. You'll learn why your brain g...2025-02-2040 minWeight Loss Doesn't Have to Suck96: The Hunger Scale Deep Dive: Getting to Know Your Body's Signals (Part 2)Looking for practical tools to make weight loss easier? In this week's episode, I'm sharing all my favorite techniques from my summer hunger scale challenge - from a powerful three-step process for managing urges to a simple timer trick that can transform your relationship with food. These are the exact strategies that helped my clients start losing weight without complicated rules or restrictions.Whether you've been struggling to tune into your body's signals or finding it hard to stop when you're satisfied, this episode is packed with real-world exercises you can start using today. Plus, I share...2025-02-1238 minWeight Loss Doesn't Have to SuckEp # 95: The Hunger Scale Deep Dive: Getting to Know Your Body's Signals (Part 1)Ever wonder why just "listening to your body" feels so much harder than it sounds? In this week's episode, I deep dive into why connecting with your body's hunger and satisfaction signals is a crucial skill for weight loss - and how to actually develop it. Whether you're eating from habit, by the clock, or because others are eating, you'll learn how to tune into what your unique body is telling you about when it truly needs food and when it's had enough.Drawing from my summer hunger scale challenge, I share five key lessons about dropping...2025-02-0740 minWeight Loss Doesn't Have to SuckEp # 94: The Missing Link Between Stress & Emotional Eating w/ Erin WallenEver feel like you're doing all the "right things" for weight loss, but stress keeps derailing your progress? In this week's episode, I sit down with stress management expert Erin Wallen to explore the fascinating connection between stress, our nervous system, and emotional eating. We dive into why traditional approaches like thought work and willpower often fall short when we're stressed - and what actually works instead.You'll learn practical, science-backed strategies for managing stress without turning to food, including two powerful techniques that take just seconds to do. Plus, we discuss why the first things to...2025-01-3042 minWeight Loss Doesn't Have to SuckEp #93: The Problem with Aggressive Health Goals (That Nobody Talks About)Ever feel the pressure to hit aggressive protein goals or jump on restrictive diets, especially during "New Year, New You" season? In this week's episode, I dive into why setting rigid nutrition goals might sound good in theory but often backfires in practice. We'll explore how these demanding targets can turn eating into a full-time job, strip all the joy from food, and ultimately set us up for failure.I share my personal take on finding balance between health goals and actually enjoying life, and why I choose a gentler approach over perfectionism. If you've been feeling...2025-01-2334 minWeight Loss Doesn't Have to SuckEp #92: Food Is Not Your Friend (And That's Good News)In this powerful episode, we're diving deep into a topic that affects so many of us - the belief that "food is my friend." If you've ever turned to food for comfort, support, celebration, or escape, you're not alone. But here's the truth: food might be the most unreliable friend you've ever had. It's like that friend who's physically present but never really listens, and then talks behind your back later.We explore why breaking up with food as your emotional support system feels so scary (and why it's worth it anyway), and why developing new coping...2025-01-1631 minWeight Loss Doesn't Have to SuckEp #91: Tackling Overeating & Sweet Urges w/ Eric SeversonThis week’s podcast is extra special because my guest is none other than my husband, Eric Severson. After 14 years together, he’s seen every phase of my weight loss journey—from failed restrictive diet after failed restrictive diet, and ultimately to the discovery of restriction-free weight loss that changed both our lives for good. In this candid conversation, Eric and I reflect on our history with dieting - why it never worked for us, and how shifting to a sustainable, restriction-free approach brought the lasting results we’d been searching for. Plus, Eric shares his own weight loss journey—...2025-01-0946 minWeight Loss Doesn't Have to SuckEp #90: How to Lose Weight Without Missing OutHave you ever felt like dieting robs you of life’s joyful moments—like spontaneous meals out or special experiences with loved ones? In this week’s episode, I’m sharing a personal story about an unforgettable lunch with my daughter. She’s finally stepping out of her picky-eating phase, and we had the best time exploring adventurous dishes together at a random restaurant we picked just for fun. This moment was everything to me as a foodie and a mom, but it also reminded me how restrictive diets used to keep me from experiences like this—either through guilt, panic...2025-01-0234 minWeight Loss Doesn't Have to SuckEp #89: This Everyday Habit Is Slowing Your Weight Loss"This one habit is slowing your weight loss—here’s how to fix it."In this week’s episode of Weight Loss Doesn’t Have to Suck, I share a game-changing practice that I used every single day to lose 40lbs (and continue to use to stay in maintenance and avoid overeating)—even during the holiday season. The best part? It’s simple, doable, and doesn’t require you to skip out on cookies, cocktails, or dinners out. I’ll walk you through how to balance those fun indulgences by paying attention to something that h...2024-12-1921 minWeight Loss Doesn't Have to SuckEp #88: The Game-Changing Weight Loss Tool You’ve Been MissingThis week, I’m sharing an exciting new tool I created for my coaching clients to help them lose weight even faster - without dieting or deprivation. It’s called the Pause Practice Technique, and it’s the third piece of the Restriction-Free Weight Loss Trifecta—alongside the hunger scale and joyful eating. This simple but powerful tool is designed to help you manage urges to overeat or eat when you’re not hungry, and it’s especially impactful during the holiday season when temptations are everywhere.In this episode, I’ll walk you through exactly how the Pause Prac...2024-12-1233 minWeight Loss Doesn't Have to SuckEp #87: Overindulged? Here’s How to Get Back on TrackDid the holiday weekend get a little indulgent? If so, this episode is for you. I’m diving into how to rebound after a busy, food-filled weekend like Thanksgiving—without spiraling into guilt or self-sabotage. Overeating during the holidays doesn’t mean you’ve ruined everything, but many of my new clients believe exactly that. They catastrophize, beat themselves up, and let one overeating episode turn into more. In this episode, I’m here to remind you: loosening the reins occasionally is normal—and it won’t derail your weight loss if you handle it with the right mindset.I’ll show...2024-12-0532 minWeight Loss Doesn't Have to SuckEp #86: The Easiest Way to Stay Focused on Weight Loss When Life Is ChaoticThe holiday season is here, and for so many, it feels impossible to focus on weight loss when life is packed with celebrations, to-do lists, and endless responsibilities.In this week’s episode of Weight Loss Doesn’t Have to Suck, I’m tackling that all-or-nothing mindset that tells you, “I’ll just wait until January”—and showing you why it doesn’t have to be that way. Building on last week’s episode about navigating Thanksgiving, I’m sharing how to stay focused on your goals during this busy time without adding extra stress to your plate. Spoiler...2024-11-2737 minWeight Loss Doesn't Have to SuckEp # 85: Take Back Control of Food This ThanksgivingThanksgiving doesn’t have to feel like a battle between enjoying yourself and staying on track with your weight loss goals. In this week’s episode of Weight Loss Doesn’t Have to Suck, I’m sharing how to break free from the cycle of restrictive dieting that leaves so many of us feeling out of control around food—especially during the holidays. We’ll dive into why deprivation sets the stage for extreme overeating, why you might feel powerless around a table full of your favorite dishes, and how to regain that sense of control in a way that feels e...2024-11-2136 minWeight Loss Doesn't Have to SuckEp # 84: Inside a Live Coaching Session: Navigating Restriction-Free Weight LossIn this week’s episode of Weight Loss Doesn’t Have to Suck, I’m thrilled to share a special live coaching session with a client who's recently started exploring my restriction-free weight loss approach. If you’ve ever wondered what really happens in a coaching session, this episode will give you a front-row seat. My client and I dove into a range of challenges—from adapting joyful eating to dietary restrictions to managing “head hunger” versus genuine physical hunger. If you’ve struggled with understanding your hunger cues, questioned whether you’re eating joyfully or restrictively, or found yourself stuck on...2024-11-1444 minWeight Loss Doesn't Have to SuckEp # 83: True Self-Care for Difficult DaysI’m releasing this week’s episode a day early because I know some of you might need a little extra support today. If your heart feels heavy in the wake of the election, this episode is for you. Consider it a love letter to anyone carrying big emotions right now. In this episode, I walk you through my own process for honoring and holding space for those feelings—without needing to turn to overeating.Together, we’ll explore the difference between true self-care and using food to numb out, so you can find gentle ways to support...2024-11-0625 minWeight Loss Doesn't Have to SuckEp # 82: Lose Weight Without Dieting: The Process (Part 2)In this week’s episode of Weight Loss Doesn’t Have to Suck, we’re wrapping up my two-part series on the seven pillars of restriction-free weight loss. Last week, we dove into the first four pillars: how to embrace joyful eating, listen to your hunger cues, uncover hidden obstacles, and master your mindset around food. Today, I’m quickly recapping those foundations and revealing the final three pillars—the deeper skills my clients master to lose weight permanently without dieting.These final pillars focus on key mental and emotional skills that make weight loss sustainabl...2024-10-3142 minWeight Loss Doesn't Have to SuckEp # 81: Lose Weight Without Dieting: The Process (Part 1)If you're sick of dieting and feeling deprived just to lose weight, this episode is for you. My clients hate the idea of weighing, tracking, and putting every bite into an app, and they’re done missing out on fun food experiences just to make progress. So, I help them lose weight without the misery of dieting. In today’s episode, I’m breaking down the first four pillars of restriction-free weight loss—my framework that shows you how to lose weight for good, without giving up the foods you love.First up, we’re talking about joyful e...2024-10-2445 minWeight Loss Doesn't Have to SuckEp # 80: Feel Your Feelings, Ditch the Habits: A Chat w/ Andrew CiprianoIn this week’s episode of Weight Loss Doesn’t Have to Suck, I had an eye-opening conversation with fellow coach and friend, Andrew Cipriano, who specializes in helping people stop vaping. Our chat took some fascinating turns as we explored how behaviors like overeating, vaping, scrolling on your phone, and online shopping are all just ways we distract ourselves from uncomfortable emotions. Whether you're struggling with food or another habit, it's all the same work—and Andrew is absolutely brilliant at breaking this down.We dug deep into topics like breaking free from rigid rules and the po...2024-10-1840 minWeight Loss Doesn't Have to SuckEp #79: Stop Feeling Powerless Around Halloween CandyIn this episode of Weight Loss Doesn’t Have to Suck, we’re getting real about one of the biggest challenges of the season: Halloween candy. 🍬 If you’ve ever felt that out-of-control feeling around sweets or struggled with guilt after indulging, this is for you. Let’s face it—the diet industry loves to make us feel powerless during the holidays, but it doesn’t have to be that way. Instead of letting candy rule your eating habits, I’m showing you how to enjoy it without the fear or guilt.We’ll cover strategies that let you savor your...2024-10-1035 minWeight Loss Doesn't Have to SuckEp #78: No Motivation? No Problem: How to Keep Moving Forward Anyway This week’s episode is all about normalizing the ebb and flow of motivation and energy in your weight loss journey. We've all been there—some days you're ready to take on the world, while others, you're just not feeling it. But here's the thing: neither is wrong. In this episode, I dive into how we can shift our mindset on those low-energy days, stop the spiral of perfectionism, and still make progress. You don't have to be perfect or high-energy every day to keep moving forward. I also share a powerful strategy for maki...2024-10-0322 minWeight Loss Doesn't Have to SuckEp # 77: The Lie of "It's Fine Because..." (And What to Do About It)Ever notice how your brain loves to justify overeating with thoughts like, “It’s fine because I’ve been good all day” or “I’ll start fresh tomorrow”? These are sneaky lies from your lower brain, tempting you into instant gratification (overeating.) In this week’s episode, I’m breaking down exactly why these thoughts pop up and how to catch them before they lead you to sabotage your progress. Spoiler alert: just because your brain says it’s fine, doesn’t mean it actually is!I’ll also walk you through a practical exercise inspired by one of my clients that w...2024-09-2631 minWeight Loss Doesn't Have to SuckEp #76: The Hidden Diet Mentality Sabotaging Your Weight LossIn this week’s episode of Weight Loss Doesn’t Have to Suck, we’re tackling the sneaky influence of diet mentality and how it can actually slow down your weight loss progress. Many of us don’t even realize we’ve been conditioned by diet culture our entire lives, leading us to view food in terms of rigid rules and restrictions. I’ll share personal stories from my own weight loss journey and a recent coaching session that highlight how labeling foods as "good" or "bad" can backfire, causing more overeating and stalling weight loss efforts.We'll dive i...2024-09-1936 minWeight Loss Doesn't Have to SuckEp #75: Why Diets Won't Work for You (and What to Do Instead) w/ Karen GombaultEver want to hear two weight loss coaches sharing all their secrets to long-term, sustainable weight loss without dieting and deprivation? Well, you’re in the right place!Today’s episode is a conversation between my friend and colleague Karen Gombault and me. Karen is a brilliant weight loss coach for midlife women. She lives in France, hosts The French Way Podcast, and helps her clients lose weight via a no-deprivation philosophy (because, in France, life without croissants is unimaginable!)We cover:How embracing joyful eating is crucial to weight...2024-09-1238 minWeight Loss Doesn't Have to SuckEp #74: Creating a Better Relationship w/ Food for Weight Loss w/ Jennifer GaughanIn this episode of Weight Loss Doesn't Have to Suck, I sit down with one of my successful clients to dive deep into her incredible transformation. We talk about her relationship with food before we started working together—a cycle of resisting "bad" foods, giving in to overeating, and then drowning in guilt and shame. Fast forward to today, and she has a peaceful, balanced relationship with formerly forbidden foods like pizza and ice cream. Now, she can enjoy them without losing control or sabotaging her weight loss journey.We also explore the powerful impact mi...2024-09-0537 minWeight Loss Doesn't Have to SuckEp #73: Am I Making This Better or Worse?In this episode of Weight Loss Doesn't Have to Suck, we're exploring the powerful idea that you have the capacity to notice and change your thinking. When faced with challenging situations like urges and cravings to overeat, your inner narrative can either make things easier or much harder. I'll guide you through the process of noticing your automatic thoughts and evaluating whether they're really working for you—or against you.If your inner dialogue isn't serving you, it's time to make a change. I'll show you how to intentionally shift your focus, gin up the motivation you ne...2024-08-2931 minWeight Loss Doesn't Have to SuckEp #72: How to Enjoy Your Vacation (or Your Life) Without Sabotaging Your Weight Loss GoalsIn this episode of Weight Loss Doesn't Have to Suck, we're diving into the pervasive belief that "I can't go on vacation without gaining a lot of weight." This mindset not only sabotages your progress but actually sets you up for failure before you even start packing. I'll break down how this belief can lead to self-fulfilling prophecies and unnecessary stress, ultimately creating the weight gain you're trying so hard to avoid.But don't worry—I'm not just here to point out the problem. I'll show you how to challenge and change this belief, empowering you to en...2024-08-2232 minWeight Loss Doesn't Have to SuckEp # 71: You Can Love Food AND Lose Weight w/ Jillian MinterIf you've ever thought "maybe I just love food TOO much to lose weight". today's episode will change your mind.I'm chatting with my incredible client and friend, Jillian Minter. Jillian is the mind behind the food and travel blog Spritz Sunday, where she writes all about travel, wellness, and living la dolce vita!But. before we began coaching together, Jillian was watching the scale go up and worrying that her love of food, wine, cocktails, and desserts was sabotaging her chances at weight loss. Luckily, after coaching, she's now confident that enjoying food AND co...2024-08-1538 minWeight Loss Doesn't Have to SuckEp # 70: Essential Weight Loss Skills: Prioritizing Long-Term GratificationWhat separates people who reach their weight loss goal and stay there for life from those who struggle and eventually quit? That's exactly what we're exploring in the Essential Weight Loss Skills series.I'm teaching you the essential skills for sustainable, restriction-free weight loss - and today's episode covers a big one - the ability to prioritize long-term gratification over instant gratification.Sounds simple, but it's easier said than done. In the moment, when your cravings hit HARD and the snacks are calling to you from the pantry, it can feel SO hard to think ab...2024-08-0829 minWeight Loss Doesn't Have to SuckEp # 69: Essential Weight Loss Skills - Willingness to ExperimentWhat separates people who reach their weight loss goal and stay there for life from those who struggle and eventually quit? That's exactly what we're exploring in the Essential Weight Loss Skills series.I'm teaching you the essential skills for sustainable, restriction-free weight loss - starting with the unsung hero of permanent weight loss - curiosity and the willingness to experiment.How often do you play around with your eating habits? Your hunger signals? Your eating pace? Portion control? Challenging your own stories about your cravings? Adopting a mindset of playful experimentation rather than r...2024-08-0136 minWeight Loss Doesn't Have to SuckEp # 68: The FAB Method: A Conscious Eating Exercise for Easier Weight LossIn this episode of our podcast, we wrap up our successful 'Lose Weight with the Hunger Scale Challenge' from our 'Weight Loss Doesn't Have to Suck' Facebook community. We discuss how participants tuned into their hunger cues and re-evaluated their eating habits, emphasizing the importance of enjoying food without deprivation. We dive deep into the FAB (Feel, Assess, Broaden) method, a powerful tool to manage urges and cravings skillfully while minimizing discomfort. Learn how to navigate cravings with ease instead of giving in. And please join our Facebook group through the link in below to acce...2024-07-2531 minWeight Loss Doesn't Have to SuckEp # 67: Breaking the Overeating Habit with MindfulnessToday I'm sharing a powerfully effective exercises that we recently practiced in the 'Weight Loss Doesn't Have to Suck' Facebook community. From understanding your hunger signals to countering those compelling thoughts urging you to overeat, discover how to build a healthier relationship with food. Stay tuned for practical tips, real-life examples, and the chance to join our supportive online community. Grab your copy of my free Guide: Weight Loss Doesn't Have to Suck: The No-Diet Approach (including The Hunger Scale - a tool frequently referenced on this podcast)Book Your Free ConsultationVisit M...2024-07-1833 minWeight Loss Doesn't Have to SuckEp # 66: A Forgiving Approach to NutritionToday we dive into the importance of taking a kind and gentle approach to nutrition. Forget the rigid rules and the stress that often accompanies traditional dieting methods. We explore how being flexible, compassionate, and intuitive with your eating habits can lead to more sustainable and enjoyable weight loss.Join us as we discuss practical tips for nurturing a positive relationship with food, listening to your body's needs, and finding joy in the journey rather than feeling overwhelmed by strict guidelines. Whether you're just starting your weight loss journey or looking for a fresh perspective, this episode...2024-07-1134 minWeight Loss Doesn't Have to SuckEp # 65: Game Changers for Restriction-Free Weight Loss (Part 2)I’m sharing the weight loss game changers today. Real, sustainable, permanent weight loss is rarely the result of restrictive dieting. We’ve all tried a million diets, right? If diets were all it took to lose weight, none of us would still be out here struggling.But on today’s episode, I’m continuing the conversation about what it really takes to lose weight for the last time. You’ll learn how to:Enjoy the real food you love and let your body be your guide for when to start and stop eating, s...2024-07-0435 minWeight Loss Doesn't Have to SuckEp # 64: Game Changers for Restriction-Free Weight Loss (Part 1)In this episode, we discuss how to break free from the cycle of restrictive dieting and how to embrace a flexible and mindful approach to eating. Learn about key game changers (from my real coaching clients) that empower you to make your own rules, avoid all-or-nothing thinking, and enjoy foods you love without feeling deprived. Join me as we explore a kinder, gentler way to achieve sustainable weight loss. Grab your copy of my free Guide: Weight Loss Doesn't Have to Suck: The No-Diet Approach (including The Hunger Scale - a tool frequently referenced on this podcast)2024-06-2732 minWeight Loss Doesn't Have to SuckEp # 63: REPLAY: Strategies to Stop Overeating***This is the replay of an episode that aired for the first time on 8/24/23***Here’s one of the most challenging things about weight loss…Picture this: You're eating the most delicious burger and fries you’ve ever had. Or pizza. Or chocolate cake.You're loving it. It tastes amazing. You never want this experience to end. But then... boom - there’s the signal from our body: you’ve had enough.Damnit.You don't want to stop. It tastes so good. You just want to eat it all...2024-06-2031 minWeight Loss Doesn't Have to SuckEp # 62: I'm Losing Weight Without Feeling DeprivedI've recently had some personal revelations regarding weight loss and wanted to share my journey and insights with you. Over the past few weeks, I've lost about six pounds easily and almost accidentally, and it's been an enlightening experience, to say the least.If you've been a listener for a bit, you know that I lost 35lbs in 2019 and have kept it off easily ever since. I was happy where I was and thought I was done with weight loss. Turns out I was wrong about that.Over the past few...2024-06-1338 minWeight Loss Doesn't Have to SuckEp #61: How to Stop Overeating (When You Don't Want To)Do you feel stuck in the cycle of giving in to overeating and then majorly regretting it later? Maybe you struggle to resist that extra slice of pizza or those last few bites, even when you know you’re full.Resisting temptation can be SO hard. Especially when the siren song of the ice cream in the freezer or those chips in the pantry seems so loud and relentless.If you struggle with this, you’re not alone. Feeling powerless against the desire to overeat is one of the biggest obstacles in the way of...2024-06-0633 minWeight Loss Doesn't Have to SuckEp #60: Enjoy Summer and Lose WeightBeing busy in the summer doesn’t have to get in the way of your weight loss. Summer cookouts, BBQs, and get-togethers do not have to sabotage your progress. You can enjoy the summer and the food you love without feeling deprived OR going entirely off the rails. Tune into this week’s episode to learn:How to adjust your mindset about the summer to make weight loss feel totally doableHow to navigate ALL the summer events without ever feeling food FOMOHow to enjoy the seasonal foods you love with control How to sometimes overindulge without...2024-05-3039 minWeight Loss Doesn't Have to SuckEp # 59: Moving Forward When You're StuckAre you feeling stuck in your weight loss journey? Trust me, you’re not alone.Stumbling blocks, setbacks, and stalls are such a normal (but frustrating!) part of this process. But there’s something BIG that separates those of us who successfully lose weight and stay there for life from those of us who ultimately quit. It’s how we handle three sneaky little words “I don’t know.” What do YOU do when “I don’t know why I can’t lose weight” is ringi...2024-05-2330 minWeight Loss Doesn't Have to SuckEp # 58: Overcoming Emotional EatingEmotional eating is one of the biggest blocks to weight loss. Sure, in the moment, it feels like a cozy blanket, but in the long run, it just adds more to our plate, pun intended.Turning to food to shove down our emotions is like putting a band-aid on a broken bone. It doesn't fix anything; it just covers it up. And that can lead to all sorts of issues like weight gain, feeling lousy about ourselves, and just feeling stuck.But here's the thing: emotions are there for a reason. They're like l...2024-05-1630 min