Eat the Donut.

This week I brought a special guest on the mic for the first time - my first employee… We get into why they’re stepping further into KPD Fit, what it’s actually looked like to build this business from a part-time job to where we are now, and why leaving stability behind ended up paying off every time we bet on ourselves. We also talk about the move from Massachusetts to San Diego, training for HYROX, and why we’re bringing more of the goofy, unfiltered version of us back to social media instead of the overly “educational” version I thought I had to be.

Then we dig into the real meat of it: the Goldilocks Method and how a concept from my own therapy sessions became the framework behind everything I coach. I get into my own yo-yo dieting history, restricting hard every summer, the whole all-or-nothing cycle — and the moment a conversation about pizza and permission changed how I thought about food for good. If you’ve ever felt trapped in the good-food/bad-food, restrict-then-binge cycle, 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

*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 Eat the Donut, I pull back the curtain on one of the biggest barriers to progress in fat loss and fitness — consistency.

If you’ve ever felt like you know exactly what to do but can’t seem to follow through, this one’s for you. I dive into the real reason why even “perfect plans” fail, how short-term gratification sabotages long-term results, and what it truly takes to build the kind of discipline that lasts.

Expect a mix of tough love, real talk, and practical mindset shifts that will challenge the way you think about commitment, effort, and following through when it’s inconvenient.

You’ll walk away with a clear understanding of how to break the all-or-nothing pattern, build self-trust through small wins, and finally create consistency that sticks.

If you’re ready to stop restarting every Monday and start showing up like the person you say you want to be — this episode will hit home.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-access

Where else to find me:

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

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

Losing weight is hard. Keeping it off? Even harder. In this episode of Eat the Donut, I break down 5 simple habits that can help you not only lose weight but sustain your progress for the long haul. Drawing on my experience with one-on-one coaching clients, I share actionable tips designed to make your fat loss journey more manageable and sustainable.

I also dive into practical strategies to minimize impulsive choices. Whether you’re just starting out or looking to maintain your results, this episode gives you the tools to create habits that stick—and insights to keep your weight loss goals on track without overcomplication.

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-access

Where else to find me:

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

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

In this episode of Eat the Donut, we’re diving into Part 2 of “How to Improve Your Discipline for Fat Loss.” Last time, we covered a powerful tool to help you stay ahead so you don’t waste energy fighting mental fatigue.

Today, we’re shifting the focus. How to protect your time and energy because the spaces and people around you have a bigger influence on your habits than you might think.

From what’s sitting on your kitchen counter to the way you set up your mornings, your surroundings can either work against you or make fat loss far easier. Tune in to learn how to improve your discipline for weight loss that supports your goals, keeps you consistent, and makes staying disciplined feel less like a grind.|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-access

Where else to find me:

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

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

We’ve all had that Monday… after a weekend of drinks, late nights, and maybe a $30 McDonald’s run, you swear—“This week, I’ll be more disciplined.” But discipline isn’t some magic switch you flip on overnight. It’s a muscle you build.

In this episode, I’m breaking down Part 1 of how to be more disciplined during weight loss—and it starts with one thing….

Because the truth is, the most “disciplined” people you look up to aren’t relying on willpower 24/7… they’re just making things easier for themselves each day by setting themselves up to win with these 2 things I go over.

If you enjoy the podcast, please give it a 5-star review and share it with a friend!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-access

Where else to find me:

Insta: @kpd.fitTik Tok: @kpdfitYouTube: @KPDFitEmail: [email protected]

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

In this week’s episode, I’m answering your questions on weight loss, nutrition, and motivation. We cover topics like GLP-1 medications, whether you should eat six small meals or three big ones, and the truth about intermittent fasting for weight loss. I’ll break down how to choose the eating pattern that actually works for you, why IF is just a tool (not a magic bullet), and the real criteria for the “best” diet to lose fat.

We also dig into the mindset side of the journey—why chasing the fastest results often backfires, how to think in terms of sustainability, and the truth about motivation. Whether you’re trying to lose fat, get stronger, or just stay consistent, these answers will help you cut through the noise and focus on what actually works in the real world.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-access

Where else to find me:

Insta: @kpd.fitTik Tok: @kpdfitYoutube: @KPDFit Email: [email protected]

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

In this honest and truthful episode, we’re cutting through the noise and tackling 8 hard truths about fat loss that most people avoid — but need to hear. This is the episode to help you gain control of your nutrition and fitness.

These aren’t meant to shame you; they’re meant to free you. These are the truths no one else is telling you. You’ll hear powerful analogies, relatable client stories, and real-talk strategies to help you finally gain momentum — and keep it.

Whether you’ve been waiting for the “perfect time” or pointing the finger elsewhere, this episode will help you shift your mindset, simplify your approach, and focus on what works. If you’re tired of yo-yo diets and short-term fixes, this one’s 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-access

Where else to find me:

Insta: @kpd.fitTik Tok: @kpdfitYoutube: @KPDFit Email: [email protected]

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

In this episode of Eat the Donut, I sit down with my client and good friend Katy, whose journey is nothing short of inspiring. Like many of us, life changed drastically during COVID — routines were upended, movement slowed down, and things got sedentary. But Katy didn’t stay stuck there.

She shares how she took what life gave her — the chaos, the curveballs, and the challenges — and turned it into fuel for a stronger, leaner, and more confident version of herself. Over the past 2+ years, Katy has dropped more than 25 pounds, built real strength, and created a sustainable lifestyle that actually works with her life, not against it.

If you’ve ever felt like you were too far off track to turn things around — this episode is for you.

Where to find Katy:

Insta: katy_graham_zalinsky

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-access

Where else to find me:

Insta: @kpd.fit

Tik Tok: @kpdfit

YouTube: @KPDFit

Email: [email protected]

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

Grab Brett’s new book: Uncomfortable Either Way🔗 https://www.amazon.com/Uncomfortable-Either-Way-Choosing-Making/dp/B0FBYDG894/ref=sr_1_1?crid=3V8DJUVA3SAPQ&dib=eyJ2IjoiMSJ9.Ama0bLwb968mdVBSjzTb7Q.6-9D33JcHwGZN0XPRYLs2D19NCr3GxjD0PbOqwWCN5c&dib_tag=se&keywords=uncomfortable+either+way&qid=1752611640&sprefix=uncomfortable+either+way%2Caps%2C245&sr=8-1

In this week’s episode, I talk with Brett Eaton—coach, speaker, and author of the new book Uncomfortable Either Way. Brett isn’t just a high-performance coach who’s worked with thousands of people.In our talk, we dig into Brett’s personal journey—how he went from struggling with his own transformation to helping others find theirs. He opens up about the pivotal moments that shaped his path, the hard truths behind real confidence, and why discomfort is the very thing most of us are trying to avoid when it’s actually the key to growth.

We also dive deep into his new book, exploring everything from how to build momentum when motivation is nowhere to be found, to how to tell when you’re hustling in the wrong direction.

Brett doesn’t just bring mindset—he brings practical tools and lived experience. If you’ve ever felt stuck, unfulfilled, or unsure of your next move, this episode will give you the clarity and the nudge you need.

Where to find Brett:

Insta: @bretteaton_

Website: www.bretteaton.com

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-access

Where else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: [email protected]

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3

In this week’s episode of Eat the Donut, I’m talking with nutrition coach, personal trainer, yoga instructor, and all-around superwoman — Jenna Garcia.

Jenna is one of the most authentic and down-to-earth individuals I know, and this conversation was nothing short of amazing. We dove into what it really means to be yourself in a world full of filters, the crucial role mindset plays in fat loss, and why sustainable change starts from the inside out.

Whether you're on your own fitness journey or just need a reminder to stop chasing perfection, this episode is packed with insight, laughs, and a whole lot of real talk.

I had an absolute blast with Jenna on this one — and I think you’re going to love it too.How to find Jenna:jenna_geee

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-access

Where else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

YouTube: @KPDFit

Email: [email protected]

FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z

FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz

FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3