Get Unstuck Today

Behind your weight-loss goal is really a feeling (or collection of feelings) that you're chasing.

If you are sick of dieting at the turn of every new year and ready to learn how to truly feel your best, then it's time to slow the fuck down, buckle up, and take a lot of notes while listening to today's episode.

In this episode, I detail the three-step blueprint I've used for years that serves as the foundation of the transformational model of change we use in The 5% Community.

The same foundational teaching I've used while personally coaching more than 1,500 women to collectively lose 10,000+ pounds of body fat and keep it off for good.

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Discover how (and why) your focus and energy have been misplaced in the past when it comes to setting the right goals and taking appropriate action to achieve them.
• Learn the foundational components of our inside-out approach to not only sustainable weight loss, but truly feeling your best.
• Understand why these three steps are far more important than any other nutritional X or O when it comes to losing weight and keeping it off for good!

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

Meet Jana.

Since she was a little girl, Jana was exposed to her mom's unhealthy relationship with food and a constant quest to weigh less and look thinner.

This led to many challenges in Jana's own relationship with food and herself, specifically feeling as if her self-worth was tied to her weight, alongside balance and body image issues.

Having tried it all when it came to dieting and changing her relationship with food, Jana found herself in a position where enough was enough: what she was and had been doing had clearly not been working.

Jana decided to take a different approach to feel and look her best: she joined The 5% Community.

In this insightful conversation, listen in to learn more about the major transformation that took place in Jana's sense of ownership of her actions and results, the power of paying more attention to her self-talk, and how a simple gratitude practice made all of these changes possible.

Plus, she details how she's not following in her mother's footsteps when it comes to modeling and talking about food with her two young daughters!

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Jana had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.

P.S. I wrote a book in 2019 entitled, "Fueling the Adolescent: A Nutritional Guide for Parents of Young Athletes and Non-Athletes Alike."

If you want further information to help you best speak to your children about nutrition, click here to grab it.

Episode Key Highlights:

• Relate to Jana's decade-plus-long challenges with the scale, food, and body image as a result of her childhood - these may seem eerily familiar!
• Discover how Jana began working to change her self-talk and mindset so that she did a better job following through on her commitments, yet, doing so with a sense of balance and alignment.
• Learn how Jana speaks about food and how she navigates family meals with her husband and two young daughters.
• And learn the word Jana forbids to be spoken in her house to help support positive body image with her girls!

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

There's one common denominator amongst all of the goals you've set but never accomplished.

Once you acknowledge this and understand how it works, you'll be able to set and accomplish bigger goals at a rate you never thought possible.

Think back to the last goal you set that you did NOT achieve…

What emotional state (or state of mind) did you set that goal in?

If you're like most people, you set that goal in a set of desperation in which feelings of lack, scarcity, and fear were running the show.

This is a critical goal-setting mistake because it often leads to making rash decisions and setting irrational goals (alongside unsustainable action steps).

In today's episode, Paul details the many problems with such a goal-setting approach and teaches you not only how to set better goals, but just how much more valuable it can be to set goals and detail action steps to achieve them from a place of positivity and abundance!

P.S. The 5% Way Podcast is returning to its roots beginning in January 2023 - Screw the Scale Radio will be the new name of the show and we'll be back better than ever with a new format, new guests, and even better energy!

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Understand how your past goal-setting attempts have set you up for failure before you even took action.
• Discover the power of setting goals from a positive, abundance mindset.
• Learn how to quickly prime yourself for a positive goal-setting session in a matter of minutes!

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

Losing weight and keeping it off for good is hard.

But it becomes significantly easier when you understand these three truths…

In today's episode, I'll detail not only what a reality check on the true length of time it will take you to achieve a sustainable weight loss goal of 20+ pounds, but two more vital truths you need to come to accept if you want to make your sustainable weight-loss journey far easier!

P.S. The 5% Way Podcast is returning to its roots beginning in January 2023 - Screw the Scale Radio will be the new name of the show and we'll be back better than ever with a new format, new guests, and even better energy!

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Learn Paul's recommended timeline to be spent dieting and not dieting to accomplish your sustainable weight-loss goal (which may take more than one diet to achieve).
• Learn the number one challenge you'll encounter when trying to maintain weight loss after a diet and what you can do to conquer it.
• Discover how focusing LESS ON THE SCALE NUMBER is one of the key recommendations Paul has to help you lose more weight…

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

[REMINDER] This is a replay of an original episode on the Screw the Scale Podcast (the former name of this show) from October 2020.

In today's episode, I share a plethora of strategies, reminders, and hacks to help you intentionally indulge this Thanksgiving Holiday free of guilt and anxiety.

Listen in to learn how to approach enjoying copious amounts of delicious food from a mindset, emotional, and nutritional perspective so you can navigate the food-centric Holiday free of anxiety, stress, guilt, and regret!

Enjoy and Happy Thanksgiving!

Episode Key Highlights:

• Learn how to approach enjoying copious amounts of delicious food from a mindset, emotional, and nutritional perspective so you can navigate the food-centric Holiday free of anxiety, stress, guilt, and regret!

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

TRUTH BOMB:

Compared to being overweight or obese (as defined by BMI) the act of consistently losing and regaining weight (read: yo-yo dieting) significantly increases your risk for heart disease, diabetes, and high blood pressure…

I'll say it one more time: someone who consistently loses and regains the same 15 - 20 pounds over and over is at a greater risk for several disease states compared to someone who maintains their weight - even if they're 20 pounds over what would be considered a healthier, ideal weight.

In today's episode, I am going to dive deep into the research that examines the depth of the negative impact yo-yo dieting has on your physiological health. Moreover, I'll share several emotional consequences that remaining stuck in this weight loss and regain cycle has.

All of this, of course, is in an effort to help you wake up to the fact that if you find yourself stuck in this perpetual cycle, you need to make major changes to break free. Otherwise, the accumulating stress placed on your nervous system from yo-yo dieting will bring about a significant risk for several disease states.

Click here to get the coaching, community, and accountability you need to break the cycle for good!

NOTE: This episode is a replay of one of our live weekly coaching calls in The 5% Community. If you feel this type of coaching and connection is what's missing in your life, click here to learn more about how The 5% Community can help you feel and look your best!

Episode Key Highlights:

• Discover what the latest research has to say about the impact weight cycling (yo-yo dieting) has on your risk for heart disease, diabetes, and high blood pressure.
• Learn Paul's biggest recommendation to help you break this cycle (it's far simpler than you may think).
• Hear more about the depth of the emotional impact yo-yo dieting has on your life and wellbeing.

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

I've asked hundreds of men and women to share the top three adjectives they'd use to answer the question, "How do you wish to feel waking up each day?"

And the number one adjective shared with me is more confidence.

For many of us, we experience brief bouts of confidence that comes and goes in the blink of an eye. But we all have people in our lives who possess an uncanny amount of confidence - sometimes to a detriment! - and wish we could consistently walk around with that amount of confidence all the time, too.

Confidence is contagious.

It's also addictive.

And when we possess it, we feel as if we can do and accomplish the impossible!

What if I told you developing more confidence in every area of your life wasn't as hard to do as you may have been led to believe?

In today's episode, I'll share with you the simple four-step process to develop massive amounts of self-confidence. Even better, I will share with you how this simple process can be applied to not only your diet and exercise, but your romantic relationships, financial health, and job or career!

Episode Key Highlights:

• Discover the simple four-step process to developing more self-confidence at an accelerated rate!
• Understand the power of simplicity in this three-step model and how you can apply it to every area of your life!
• Listen in to learn how Paul has applied this to multiple areas of his life with great success!

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

If you've ever received a nutrition plan or set of macros and felt overwhelmed, know that you're not alone.

However, know that there is a right and wrong approach to take when it comes to beginning to feel comfortable and confident putting that plan into action.

In this case, trying to build meals that meet your plan's prescription as you go simply will not cut it. This approach causes daily bouts of stress, overwhelm, anxiety, and feeling like this task - and therefore, your goal - is impossible.

Instead, I am going to detail the right approach and share with you the same 3x3 Formula we use in The 5% Community that has consistently helped those with zero macro counting or food logging background quickly feel both comfortable and confident implementing their plan!

If you want me to email you a video version of this episode that includes me sharing my screen and walking you through this exercise in real-time, simply DM me "3x3" on Instagram and I'll send it your way.

And remember that for just $500, I will build you an individualized nutrition plan and not only send you all of our tools and resources to help you quickly understand and implement it with ease, but also provide you with a 30-minute coaching call and 30 days of nutrition plan-specific support.

Click here to get yours now.

Episode Key Highlights:

• Hear why Paul is back to co-hosting the show and what Micheala is up to now.
• Discover why your past approach to trying to learn your nutrition plan has not served you well.
• Learn why Paul recommends a front-load approach of very-hard work when trying to learn how to follow a nutrition plan and what exactly that means!
• Wrap your brain around the simplicity of Paul's 3x3 Formula and learn how to apply it to following your own nutrition plan!

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

Meet Maria!

Maria spent the fifth decade of her life as a professional diet hopper.

The result: she lost and regained the same 15 - 25 pounds over and over.

As she entered her sixth decade of life, she decided that something needed to change. Her frustration and inconsistency were further confounded after a bad bout of COVID that left her unable to exercise and stuck at home surrounded by food temptations.

The result: she gained more weight than ever before and reached a tipping point.

After catching up with a friend who Maria felt looked fantastic and was around the same age (both of which are true), she blatantly asked: "what are you doing to look so good?"

This conversation put Maria in touch with me and with the utmost readiness and eagerness for change, Maria invested in herself and joined The 5% Community.

To date, she's lost more than four inches off of her hips and three inches off of her waist, as well as 21 pounds of body fat!

But what she's gained is far more valuable: newfound confidence, a sense of self-trust, and an inner voice that - for the first time in a long time - speaks to her with kindness and grace.

Listen in to hear another transformational story of a 5 Percent Community Member disproving the myth that it's impossible to lose weight and feel the best you've ever felt after turning 50!

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Maria had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.

Episode Key Highlights:

• Learn what pushed Maria over the edge and to the point of making her commitment to herself non-negotiable.
• Discover just how powerful following through on this commitment has proven to be for Maria.
• Learn about Maria's usual point of regression and what strategies she's using this time around to solidify stepping into her new identity and not regressing to previous ways of thinking and behaving.

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!

Ever feel like you're exerting almost all of your energy trying to doggy-paddle to keep your head above water each day?

Yeah, us, too.

If this is the case, it's likely your day's lack of structure.

Yet, many of us immediately feel a tightness in our chest or some other negative physiologiycal sensation when reading the word structure because we feel that structure is the equivalent to no fun or freedom.

This couldn't be further from the truth.

In today's episode, Micheala and I discuss a more neutral working definition of structure before detailing the countless benefits structure has in our life. By the end of this episode, you'll understand how focusing on structure in key areas of your life (without having to join the Military!) can actually provide not only more fun and freedom, but reinvigorate feelings of self-trust and confidence, too!

Episode Key Highlights:

• Learn how we've redefined structure to make it more neutral and applicable to your life (read: less intimidating).
• Understand why you may be wired to have a negative association with the word structure.
• Discover the myriad of ways having more structure in your life can produce more fun and freedom!
• Hear several examples of how Micheal and I apply structure to different aspects of our lives and the benefit of doing so.

How I Can Help You:

1. Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More.
2. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More.
3. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More.
4. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More.
5. Connect with Paul on Instagram - Say hi!