Get Unstuck Today

On August 6, 2022, I took my first steps outside at 5:30 AM with the goal of walking for 12 hours straight.

This experience would be free of:

• My smartphone
• Human connection
• Food
• And caffeine

But it would be plentiful in pain, discomfort, boredom, and learning…

My reason for embarking on this challenge: to spend time alone through pain and discomfort so that I could have the chance to conquer my inner bitch voice, tune into the stories I told myself that weren't serving me, and to squash limiting beliefs holding me back from stepping into the next best version of myself.

This 12-hour endeavor proved to have a profound impact on helping me to quiet the noise of life and connect with the highest version of myself. Listen in to learn the seven key takeaways I had as a result of this experience.

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 the dumb mistake I made the first two hours and the consequence I had to deal with for the remaining 10 hours.
• Learn why I intentionally made this challenge harder than it needed to be.
• Learn seven powerful lessons I experience that you can directly apply to your life to become a better version of yourself.
• Understand how to go about planning your 12-hour walk challenge!

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!

One of the first "rules" of weight loss we're taught is that whether or not you will lose weight depends on the relationship between the number of calories you eat, and the number of calories you burn.

Calories in versus calories out.

Eat fewer calories than you burn, and you'll lose weight.

Conversely, eat more calories than you burn, and you'll gain weight.

Although this concept paints a simplistic picture of what it takes to lose weight, simple is not synonymous with easy.

And from personal experience - and I know you agree - losing weight and keeping it off is far more complex than this overly simplified equation.

In today's episode, Micheala and I discuss this concept in detail and share the multi-faceted limitations it invokes on our ability to lose weight and keep it off.

Episode Key Highlights:

• Learn what "calories in versus calories out" is in a nutshell.
• Understand why this concept is so heavily touted and the merit it does have in helping you to lose weight.
• Discover the myriad of other factors that influence our ability to lose weight and keep it off that go well beyond this simple equation.
• Discover the multiple ways in which human error disrupts the efficacy of this equation when trying to lose 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!

Meet Mandi.

A 36-year-old mother, who, due to her husband's frequent and extended travel, acts as a solo parent while being a dog mom, homeowner, and full-time career woman.

Mandi spent her teenage and early adulthood consumed by an unhealthy relationship with food and extreme body dysmorphia, which ultimately culminated in a diagnosis of an eating disorder.

After seeking the appropriate support and help she needed, Mandi still battled residual guilty and self-sabotaging thoughts related to her food choices and the way she looked. And to no surprise, this directly impacted the way she felt about herself, the confidence she had in herself, and how she showed up in her relationships and career.

Sick of having tried everything and then some to improve her relationship with food and herself, Mandi invested in herself by joining The 5% Community.

Since joining, not only has Mandi gone on to lose dozens of pounds and countless inches, but she's absolutely transformed her self-talk, relationship with food and dieting, and can now confidently shout from a mountaintop just how much she loves herself and her body.

She is an absolutely different woman inside and out from when she first joined and I'm excited to share her story with you on today's episode.

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Mandi 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 how consumer Mandi's battle with body dysmorphia and an eating disorder were and how these thoughts and feelings prevailed even after getting the appropriate help she needed in her early 20s.
• Discover the biggest "aha" moment Mandi had when it came to drastically improving her relationship with food…to the point she freed herself from years of food guilt and anxiety.
• Learn why spending more time away from dieting proved to be Mandi's biggest catalyst in not only losing a significant amount of weight in a sustainable manner, but in helping her rebuild her relationship with herself and food.

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!

Today's podcast episode is a recording from day one of the 3-Days to Finding Food Freecom Forever training I hosted in early August 2022.

During this live training, we discussed the importance of getting incredibly clear on the current state of your relationship with food, why it is the way it is, and how it got to this point.

We defined what food freedom is (and is not) and discussed the two key aspects of food freedom: freedom "from" and freedom "to."

Below, you'll find a list of the journal prompts and action steps I shared throughout this training.

To get where we're going, we need to understand where we are:

1. If you could describe your current emotional relationship with food in three adjectives or less, which words would you use and why?
2. What is your relationship to food like? Describe it like you would a relationship with an actual person.
3. When did you first notice your relationship with food take a negative turn? Be specific and describe it in as much detail as possible.
4. Describe a situation in which food anxiety is at its highest. Be specific.
5. How is your current relationship with food affecting other areas of your life, such as your romantic and social relationships, self-esteem, career, familial relationships, etc.?

Where do you want to go / how do you wish to feel?

1. If you could describe your dream emotional relationship with food in three adjectives or less, which words would you use and why?
2. Think back to the anxiety-provoking situation you described previously…in your dream scenario, how do you feel and navigate such a situation?
3. How do you want your relationship with food to affect other areas of your life?

If you enjoy this episode and wish to gain lifetime access to the entire 3-Days to Finding Foor Freedom Training, including 2.5 hours of video training, journal prompts, resources, and an opportunity to schedule a 30-minute Food Freedom Strategy Call with me (to help you implement what you've learned), click here to do so for the investment of $147.

By the end of the three-part training, you will…

• Gain clarity on the written and unspoken food rules dominating your thoughts, actions, and feelings.
• Discover how to begin unlearning these BS food rules and rewriting your own.
• Understand how toxic your current self-talk and food talk are and the impact they have on your relationship with food (plus, develop an action plan to reprogram your word choice).
• Understand exactly what your personal definition of food freedom is and develop a set of action steps to bring this vision to reality.
• Realize the simple, yet, invaluable role structure plays in creating more food freedom in your life

Rebuild your relationship with food and find Food Freedom Forever today!

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!

In 2017, Chloe felt frustrated, defeated, and unhappy with her weight and health. Ready to make a positive change, she drafted an email to Paul to inquire about 1:1 Nutrition Coaching…

Sadly, she never sent that email.

Like many of us - myself and you included - Chloe was overwhelmed by the fear of making positive changes and getting outside of her comfort zone. So, she didn't send that email.

She attempted to do it on her own, which led to short-term results and long-term frustration.

In early 2021, Chloe drafted a similar email inquiring about joining The 5% Community.

This time, she sent it.

Fast forward nearly 18 months later and Chloe is not only maintaining a weight lower than her original goal diet weight, but has completely transformed her self-talk, self-love, and confidence.

She's confidently rocking her bikini, speaking kindly to herself, showing up for herself daily - despite being a mom of two with a husband who works out of state half the year!

Listen in to hear about Chloe's incredible story and what changes she's made as a member of The 5% Community to not only achieve sustainable weight loss, but to truly feel and look her best!

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Chloe 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 why Chloe decided not to send that email in 2017 and what was missing in her life at that time that was then present in 2012 (the answer may surprise you).
• Discover what simple changes Chloe attributes her sustainable weight-loss success to.
• Listen in to hear how a case of the "I deserve its" continued to lead to self-sabotaging behaviors.
• And if you're on the fence about joining The 5% Community, you'll definitely want to pay attention to all of the ways this lifetime Community and Coaching experience has served Chloe!

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Your brain is wired to operate from a place of lack.

A place of fear.

And, as if there's never enough (scarcity).

This state of mind is further ingrained and compounded based on your upbringing and the belief system instilled in you from a young age, which makes it even more challenging to shift away from.

However, operating from a place of fear and scarcity is not serving you in any realm of your life. Whether you're trying to improve your relationship with food, attain sustainable weight loss, cultivate more self-love, or grow your financial income, operating from a place of abundance will always better serve you than operating from a place of scarcity.

In today's episode, Paul and Micheala share their own definitions and example of the scarcity and abundance mindset, before diving into a deep discussion on the long-reaching, negative effects operating with a scarcity mindset has on your life.

In the end, they offer several practical action steps you can take to begin operating from a place of abundance in your everyday life.

Episode Key Highlights:

• Understand what it means to be presently living with a scarcity or abundance mindset and the downstream each has on your self-talk, beliefs, actions, results, and wellbeing.
• Learn just how powerful and widespread the negative impact of living in a place of scarcity and lack is.
• Discover the power of fear and why it's not always a negative, though, many people view it that way.
• Learn five powerful action steps you can begin implementing today to shift your default operating network into a state of abundance.

Episode Resource:

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!

Find Food Freedom Now!

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. Connect with Paul on Instagram - Say hi!

In the food-centric culture we live in, it can be tough to swallow the fact that eating blander food may be a hidden secret to unlocking consistent nutrition plan adherence.

But it's true.

The blander your baseline food intake, the less susceptible you'll become to cravings. As disappointing as this may seem at first glance, trust me when I say it's not as bad as it sounds.

In today's episode, Paul and Micheala will introduce you to The Food Palatability Reward Hypothesis and teach you how you can use this concept to your advantage when trying to optimize nutrition plan adherence.

This episode will explain exactly what this concept is, debunk the gross assumptions that likely come about after seeing this term, and help you devise a strategy to better monitor the baseline palatability of your food choices during certain periods of the year to optimize both nutrition plan adherence and lasting results!

Episode Key Highlights:

• Develop a foundational understanding of The Food Palatability Reward Hypothesis and learn how you can use it to your advantage to optimize nutrition plan adherence.
• Discover how and why lower palatability doesn't necessarily mean bland and boring food for the rest of your life.
• Learn simple strategies you can use to subtly, yet powerfully, alter the palatability of your food, and, therefore, alter the level of cravings you feel.
• Understand when and how to best use the strategies shared to optimize progress during a diet and post-diet maintenance phase!

Episode Resources:

1. Stop Calling It A "Cheat" Meal and Improve Your Relationship with Food - Listen Now!
2. Meal Prep Made Easy for All (Seriously) | Stop Overcomplicating Meal Prep: Here's the Simple Truth - Listen Now!

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. Connect with Paul on Instagram - Say hi!

Meet Barbie! A mother of five who recently retired from the only job she knew: owning her own hair salon for 25 years.

Barbie enjoyed tremendous success in her business because she was an expert at putting everybody's needs atop her priority list. Fortunately and unfortunately, this habit came home with her, too, which meant she fell to the very bottom of her priority list.

The result: she was overweight, unhappy, and no longer felt like herself.

When we first met Barbie and welcomed her to The 5% Fundamentals Program in the Fall of 2021, she…

• Literally drank nothing but coffee from early in the morning into early in the evening.
• Only ate once per day - whatever she could get her hands on late in the evening after a non-stop, stressful day of work (which often ended up being carry-out).
• Didn't step foot in the gym or have any formal exercise routine.
• Had minimal nutrition knowledge or awareness as to how her eating and exercise habits were affecting her physically, mentally, and emotionally.

Fast-forward to August of 2022 and she is not only down more than 40 pounds and counting, but she is finally putting herself first!

• She's also confidently and consistently eating three meals per day, yet, navigating weekend social occasions with grace, intention, and presence.
• She's waking up with an abundance of energy.
• She enjoys a frozen coffee treat once per week instead of multiple times per day.
• She's working out and focusing on strength training three days per week.

She's literally a completely different human inside and out!

Join Paul and Micheala today for an incredibly inspiring story to learn how Barbie was able to go from being stuck on autopilot, unhappy, and overweight to not only losing 40+ pounds, but to a default in which she radiates confidence, control, and grace.

If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Caelli 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 how and why Barbie began putting herself first after 50 years and the dramatic impact that had on her life.
• Discover how impactful a semblance of the structure was in Barbie's life when it came to her eating habits and how she's taken ownership to navigate social occasions with grace.
• Listen in to hear the changes Barbie has made in her self-talk and self-care routine, as well as in her behaviors - these changes are drastic!
• Hear Barbie's original thoughts about investing in herself and putting herself first and how these have shifted in the past year.

Ready to start your inside-out transformation to learn how to begin putting yourself first so you can not only lose the weight and keep it off, but feel, look, and be your best just like Barbie?

Schedule your call with me here.

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Paul has been passionate about optimizing human performance for nearly a decade.

During this time, he's read hundreds of books, attended dozens of seminars, and tried some - shall we say "strange" - things in an attempt to gain an edge, whether that be physically or mentally, and to improve his focus, clarity, and emotional intelligence.

As a result, he's become a stickler for routine and a proponent of structure, that, when shared with many, is viewed as extreme.

Today, however, Paul offers a fresh perspective on the downside of some of his overzealous and ambitious routines and discusses how in some areas, they've been more counterproductive than productive.

Join Paul and Micheala for an open discussion on not only the value of routine, but also to learn how to ensure your routines are working for you, rather than against you, and what you can - and should do - if you notice your routines aren't serving you.

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

Episode Key Highlights:

• Get a kick out of learning about Paul's routine and biohacking track record over the years.
• Learn how Micheala's morning routine has drastically changed over the years and the why behind such changes.
• Discover in-depth detail of Paul's morning routine and his intent and outcome of several different approaches.
• Learn more about Paul's latest revelation about his routines, and how and why it has made him stop and completely evaluate how he approaches his morning routine.
• Listen in to glean the one key takeaway Paul offers when it comes to building routines meant to optimize your life so that you can do so in a sustainable manner.

Schedule your call with me here.

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram

Meet Rena. CEO. Wife. Mom. Grandma.

Rena strived on structure and it was structure that had enabled her to rise so high in her career and to raise a beautiful family with her husband.

To accomplish the above, Rena developed incredible grit, resiliency, organization, and an ability to shake things off and move forward without flinching. But in her personal life, there was one crucial challenge that continued to plague her and hold her back from showing up as her best self.

The number on the scale.

Rena had spent years dieting on and off and had achieved a look and weight she enjoyed on several occasions, only to see that number eventually creep back up.

Stepping on the scale became a major source of stress.

If the number was up one morning it set the tone for the entire day, negatively affecting her emotions and attitude, which bled into her work, marriage, and family life.

Fast-forward to today, Rena hasn't stepped on the scale in a year - yes, you read that right: 365+ days!

And in this year, she's completely transformed her relationship with not only the scale, but herself and food, as well. Additionally, she's leaner, stronger, and more confident in herself than she's ever been!

Join Paul and Micheala today for an incredibly inspiring story to learn how Rena was able to fully detach from the scale and gain the confidence, mindset, energy, and body she'd been working so hard for all along!

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

Episode Key Highlights:

• Discover the one key recommendation Paul gave Rena in their 1:1 Coaching relationship that triggered the permanent scale vacation…
• Learn how Rena began to prioritize herself again and rediscover her why for wanting to continue to pour into her self-care and fitness habits.
• Learn why Rena was so willing to continue to try to solve her weight loss-regain and scale-related challenges even though she still hadn't found the solution she desired after 16 years of effort!
• Listen in to hear how impactful The 5% Community has been on her life and why she recommends any woman struggling with her relationship with the scale, food, or herself join!

Ready to start your inside-out transformation to learn how to begin putting yourself first so you can not only lose the weight and keep it off, but feel, look, and be your best just like Rena?

Schedule your call with me here.

Episode Resources:

Apply to Join The 5% Community

• Connect with Paul on Instagram
• Connect with Micheala on Instagram