In this episode, we break down why the number on the scale goes up and down — even when you’re doing everything right. From salt and carbs to stress, sleep, and even needing to poop, I’ll walk you through 7 common reasons the scale fluctuates and why weight ≠ fat.

You’ll learn how to zoom out, track real fat loss with progress pics and measurements, and stop letting the scale sabotage your mindset. If you’ve ever thought “Why bother?” after a random spike, this episode is for you.Interested in 1:1 Fat Loss Coaching?Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-accessWhere else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]

In this episode of Eat The Donut, we’re diving into why you keep overindulging and binge eating — even when you swear you’re doing everything right. You eat clean all week, stick to your plan, and then the weekend hits like a snack tornado. Or maybe you crush your meals all day, only to black out in a McDonald’s drive-thru on your way home. Sound familiar? You're not alone, and more importantly — you're not broken. I’m breaking down five real reasons why binge eating happens, from the toxic “good vs. bad food” mindset to the dangers of over-restricting, skipping meals (yes, breakfast matters), and setting yourself up to fail by keeping tempting foods within arm’s reach. We even cover a powerful trick — the 20-Minute Rule — to help you pause before a binge and get back in control.

This episode is all about cutting through the noise and giving you real tools to stop the binge-restrict cycle without ditching your favorite foods. If you're tired of feeling like a failure every time you eat something “off plan,” this one’s for you. I’m here to help you shift your mindset, fuel your body, and stop treating food like the enemy. And if you want help putting this into action with support and structure, hit the link in the show notes to apply for 1:1 coaching. You’ve got this — and no, you haven’t screwed it all up. As long as you keep going, you can’t f*ck this up.Interested in 1:1 Fat Loss Coaching?Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-accessWhere else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]

In this episode of Eat the Donut, we’re diving into what this podcast is all about — achieving fat loss freedom and living happily ever after.

Today’s topic? Calorie cycling.

We’ll cover what it is, why it works, and how using it to lose fat can make life easier, especially without giving up your social life, pizza nights, or weekend brunches.

You’ll learn:

* What calorie cycling actually is

* How to calculate your targets

* Smart ways to plan around weekends, workouts, and events

* What not to do with calorie cycling

This episode is all about giving you tools to enjoy life while still making serious progress.

Let’s get into it!Connect with Kevin:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]

In this episode of Eat The Donut, I sit down with one of my longest-standing clients Jill Furman, aka Jilly Beans :), to explore how strength training has become a true game-changer in their life. Over years of lifting weights and committing to consistent workouts, they’ve transformed not only their physique—getting healthier and stronger than ever—but also the way they show up in the world. Tune in to hear:

* Their journey from day one in the gym to hitting personal bests they never thought possible

* How increased strength has fueled more energy, resilience, and confidence in their day-to-day life

* The mindset shifts that happened when they learned to trust their body and celebrate every win

* Practical insights on building habits and staying motivated through setbacks

Whether you’re brand new to lifting or have been at it for years, this conversation will inspire you to pick up the weights and discover the ripple effects of strength work on your health, energy, and self-belief. Let’s lift each other up—one rep at a time!

Jill's info: Insta - @jbeans77 Website - YourConfidenceRising.com. Insta: @kpd.fit Tik Tok: @ kpdfit Youtube: @KPDFit Email: [email protected]

In today’s episode, I’m joined by someone who’s become much more than just a client — he’s a friend. Travis sat down with me to share his powerful journey of turning his health and life around after years of struggling with yo-yo dieting, food resistance, and managing type 2 diabetes.

Travis is the classic “I’ll figure it out myself” guy. He never thought he’d need a coach, let alone stick with one. But after years of trying to do it alone, something had to change.

Fast forward to today — Travis is down over 100 pounds and has shed off 16 inches in his waist (going from a size 54 to a size 38). More importantly, he’s off all diabetes medications, eating vegetables he used to hate, and living life as a better husband, father, and man.

We talk about:

* Why he finally decided to reach out for help

* The mindset traps that kept him stuck for years

* How he overcame perfectionism and the "all-or-nothing" mentality

* The emotional side of transformation — the wins, the doubts, and the breakthroughs

This episode is for anyone who thinks they’re too far gone or who’s tired of starting over. Travis is proof that change is possible — even if you hate veggies at first.

Don't miss this one. His story is raw, real, and a reminder that with the right support and strategy, anything is possible.Travis - Insta: @kycowboy73

Kevin -Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]

In this episode of Eat The Donut, I sit down and chat with one of the best coaches in the industry — Tony Bonvechio, owner of Bonvec Strength. I’ve been following Tony for years and had the opportunity to work with him for a full year as my powerlifting coach. He’s not only one of the kindest people I’ve met in the fitness space, but also one of the smartest. His approach to building strength is rooted in real experience, deep knowledge, and a genuine passion for helping lifters get better.

We dive into Tony’s story of how he got into powerlifting and how that path led him to coaching some incredible people. He shares insights into what it really takes to build strength, the lessons he’s learned from both coaching and competing, and why having a positive, uplifting gym culture is such a key ingredient to long-term success. Whether you're new to lifting, an experienced powerlifter, or a coach yourself, this conversation is full of takeaways you can use right away.Tony’s Personal Insta: @tonybonvechio Tony’s Gym Instagram: @bonvecstrength

Website: www.bonvecstrength.com

For me:)Insta: @kpd.fit

TikTok: @kpdfit

YouTube: @KPDFit

Email: [email protected]

In this episode of Eat the Donut, we're diving into the most common mistakes people make when calorie counting. These might seem like small things—like a nibble here or a bite there—but they could be the exact reason you're not seeing the fat loss results you’re working so hard for. I’ll walk you through each of these missteps, share how to correct them, and give you practical tools to increase your accuracy and consistency with tracking.

We’ll kick things off with a quick story about one of my amazing clients—a busy mom of three—who saw her fat loss stall until we tightened up her tracking. That one shift led to losing 20 pounds and gaining muscle and strength. If you feel like you’re doing “everything right” but progress is still slow, this episode is for you. Let’s fix the leaks in your calorie tracking and get your results moving in the right direction.

Insta: @kpd.fit - https://www.instagram.com/kpd.fit/pro...

Email: [email protected]

Youtube: ‪@KPDFit‬

/ @kpdfit

Welcome back to Eat the Donut!

Today, I’m joined by Brandon Hagar—not only is he handsome and strong as hell, but he’s also is one incredible coach! In this episode, we dive into his incredible transformation journey. From being the skinny kid with social anxitey in high school to now getting ready for his for powerlifting meet and being a leader in the health and fitness industry, Brandon has had one hell of a ride.

We also chat about the importance of leadership, and how Brandon honed his leadership skills while serving in the Marines and coaching others. He shares some priceless insights on what makes a good leader.

Plus, we talk about his exciting journey preparing for his first powerlifting meet.

You don’t want to miss this conversation—it’s packed with inspiration, lessons on strength, and a healthy dose of real talk.

So grab your donut, sit back, and let’s get into it!

Here’s how you can find Brandon:

Insta: @hagar_thebear

Here’s how you can find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]

In this episode of Eat the Donut, we’re diving into the truth about boosting your metabolism. Forget the quick fixes like detox teas or waist trainers—I'm sharing real, actionable strategies that will actually help you burn more calories. We’ll explore what metabolism really is, how it works, and the key factors that influence your metabolic rate, such as NEAT (Non-Exercise Activity Thermogenesis) and the thermic effect of food (TEF).

You’ll learn how simple changes like increasing your daily movement, strength training, and eating more protein can make a huge difference in how your body burns calories. No gimmicks, just sustainable practices that support long-term fat loss and improved health. Tune in for practical advice on how to boost your metabolism and make lasting progress without falling for trendy, ineffective solutions.

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube (Daily Donut Vlogs): @KPDFit

Email: [email protected]

In this episode of Eat the Donut, I sit down with my friend and client Jeremy, who lost 30 pounds without extreme dieting, endless cardio, or cutting out his favorite foods. Instead of chasing quick fixes, he focused on sustainable fat loss strategies that actually worked for his lifestyle. We dive into how protein helped him stay full and build muscle, the mindset shifts that made the biggest impact, and the simple habits that led to long-term success.

If you’re tired of yo-yo dieting and want a realistic, no-BS approach to fat loss, this episode is for you. Jeremy shares his best tips and tricks for making progress without feeling miserable—so you can get results and actually keep them.Jeremy’s info:

X: @ goldengraygg

Insta: @goldengraygg

Kevin:Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]