Eat the Donut.

Shannon is back on the mic this week, and we’re kicking off a series on making fat loss easier as we head into the holiday season (easier doesn’t mean easy, fyi). But I don’t want you waiting until January 1st to start caring about your health, and I don’t want you feeling guilty for enjoying the holidays either. This is a Goldilocks episode, a way to keep making progress (or at least hold onto the progress you’ve already made) without the all-in or all-out mentality that keeps so many of you stuck in the yo-yo cycle.

Click play, go eat a damn donut, and let’s do this.

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Where else to find me:

Insta: @ kpd.fitTikTok: @ coachkevindriscollYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

I’m back solo this week with the second half of the series “9 Hard Truths”, covering the final four hard truths. These aren’t the comfortable ones, and most coaches won’t say them out loud. I’m telling you anyway, whether you ever work with me or not, because I believe the truth should empower you, not discourage you. If you’ve ever felt like something was wrong with you for struggling, this episode is a reminder that you’re not alone and you’re not broken.

Before we get into it, I give a quick update on my first weekend of camping and our Ragnar trail relay (the full story is coming next week with Shannon), plus a recap of all nine truths at the end so you walk away with the whole list. If you haven’t listened to Part 1 yet, go back and start there. Expect some tough love, a few laughs at my own expense, and a simple challenge to leave you with. If you’ve been liking the show, a 5-star review (with a few written words if you’re up for it) goes a long way in helping it grow. Questions or feedback? Send me a message on social media or email me, and all my info is below.

APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fitTikTok: @ kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

We’re back from Boston, and this week we break down our HYROX race weekend. I (Kevin) ran my first-ever open solo race and hit a few twists and turns that didn't work in my favor.

Two days later, we (Kevin and Shan) raced mixed doubles together, finishing way better than they expected!Tune in to hear all the stories from our race week in Boston - the good, the bad, and the ugly!APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fitTikTok: @ kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

I’m (Kevin) flying solo again this week, and this one is the first half of a two-part series: nine hard truths about weight loss that nobody wants to hear.

I’ll be honest: none of these are sexy, and they won’t sell a 20-pounds-in-20-days program. But every client I’ve coached who got great results had to accept some version of them, and it changed everything for them! The sooner you stop fighting these, the sooner things start working. I’m telling you this with love, because I’ve been the confused, vulnerable person who got sold the quick fix and I don’t want that to happen to you.Enjoy!APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fit

TikTok: @ kpdfit

YouTube: KPDFit

Email: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

Show Notes

If I Saw Your Environment, I’d Show You Your Results

Shannon’s off this week, so I’m (Kevin) flying solo. with a quick update on HYROX training (Boston double and solo race coming up fast), getting off nicotine pouches and the real difference it’s made in his running, and how a year of HYROX-style training has completely changed his approach to conditioning.

Then into the main topic: your environment is telling on you. I break down why most people don’t have a knowledge problem; they have an environment problem and why relying on willpower and discipline alone is a losing game, because that battery runs out. I will walk through six areas of your life that are quietly shaping your results whether you’re paying attention to them or not.

If you’ve ever wondered why you know exactly what to do but still can’t stay consistent, this episode is for you.

Eat the donut. 🍩APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fitTikTok: @ kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

If you’ve ever thought, “I’m doing all this work… why am I not further along yet?” then this episode is for you.

We break down why we’re so damn impatient when it comes to weight loss and how our instant-gratification world, social media comparisons, unrealistic expectations, and all-or-nothing thinking can make real progress feel painfully slow.

The goal isn’t just to lose the weight as fast as possible, but to do it as sustainably as possible. Build the habits and confidence to lose it AND keep it off AND eventually stop thinking about this shit all the time.

If you’re frustrated with your progress, constantly wondering why it’s taking so long, or tempted to jump to the next quick fix, give this one a listen.APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fitTikTok: @ kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

If you’ve ever thought, “I’m doing all this work… why am I not further along yet?” - this episode is for you.

We break down why we’re so damn impatient when it comes to weight loss and how our instant-gratification world, social media comparisons, unrealistic expectations, and all-or-nothing thinking can make real progress feel painfully slow.

The goal isn’t just to lose weight as fast as possible, but sustainably; it’s to build the habits and confidence to lose it, keep it off, and eventually stop thinking about this shit all the time.

If you’re frustrated with your progress, constantly wondering why it’s taking so long, or tempted to jump to the next quick fix, give this one a listen.

APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fitTikTok: @ kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

We are back after taking a week off (five takes and a jam-packed weekend will do that), sweating through a late San Diego heat wave and already dreaming about fall in New England ahead of their upcoming Boston HYROX race.

This week they dig into a question that comes up constantly this time of year: if you’re brand new to fat loss, or just feel like you’re starting over after a chaotic summer, where do you actually begin?

We walk through exactly what we cover with a new client in that first conversation, why this one thing matters more than people think, and how to build something that lasts instead of another quick fix. As always, expect some tangents, some sweating, and a little bit of everything in between.APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fit

TikTok: @ kpdfit

YouTube: KPDFit

Email: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

In this episode of ETD, Kevin put on some pounds recently, up nine pounds, and expected the weight to just fall off once he got back into routine. A month later, it hadn’t, so he got back to counting calories, and this week he and Shannon break down exactly why and how. We start with the basics: what a calorie actually is, why “a calorie is a calorie”, and why tracking isn’t the obsessive or disordered habit people assume it is — it’s just data, no different than budgeting your finances.

From there, we get more tactical on how to figure out your calorie target, how to handle hunger without white-knuckling it, how to “budget” calories around a big event like a concert or vacation without derailing your whole week, and the most common tracking mistakes.

If you’ve ever wondered whether counting calories is worth it or just another diet culture trap, this one clears it up.APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: @ kpd.fitTikTok: @ kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*FIRST 5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8

This week Shannon “confesses to cheating” with Ben, Jerry’s, and Mike from Jersey. Joking aside, we kick off a real conversation about one of the most common relationship friction points: what happens when one partner is trying to lose weight, and the other still wants Oreos in the pantry. Shannon asks the question a lot of you have probably lived through: what do you do when you’ve asked your partner to stop bringing home foods that derail you, and they keep doing it anyway? We talk through why “planning” and “environment” are the two biggest levers for making healthy choices easier, how to have that conversation without it turning into an attack, and the exact phrases partners say that feel small but actually do real damage — “well, I’m not on a diet,” “you’ve been so good lately, why not have some,” “one bite won’t hurt.” If you’ve ever been on either side of that conversation, this one’s for you.APPLY for 1:1 Fat Loss Coaching: https://link.kpdfit.org/widget/form/QGcPjndSAJ79pBaVZBjz

Where else to find me:

Insta: kpd.fitTikTok: kpdfitYouTube: KPDFitEmail: [email protected]

*FREE CALORIE CALCULATOR: https://kpdfit.org/macro-calc-2096

*THE FIRST-5 28 Day Fat Loss Challenge ($1 a day): https://kpdfit.org/first5

*37 HIGH PROTEIN MEALS MADE IN 5-10 MINUTES: https://link.kpdfit.org/widget/form/y7DP9VE9hmwtkVvsh8n8