This week in the Fat Murder Podcast, co-coach, Laura Kalirai and I talk all things cravings.

Topics discussed:

• The important difference between physical hunger and cravings.
• How we unintentionally turn craving from a cuddly puppy into a rampaging monster.
• Lifestyle factors that increase our level of cravings.
• Actionable steps to reduce our cravings and put them in their proper place.

If you're battling the mosquitoes of weight loss, you definitely don't want to miss this episode. Check it out and let us know what you think!

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

Daniel Pink is the best-selling author of books that show the hidden ways to motivate yourself and those around you. His new book is all about The Power of Regret. Daniel was still in his 20s when he'd risen to be the chief speechwriter to the Vice President of the United States, but he walked away from it all with no idea what he wanted to do next. He decided to bring his wisdom to all of us with his best-selling books. Today on the Fat Murder Podcast, co-coach, Laura Kalirai, and I talk about Daniel Pink's take on the power of regret. Do you think regret is bad? We all need regrets in our lives to guide us on how to bounce back from our mistakes, as well as appreciate our wins. This unconventional view might be exactly what you need to take things to the next level. Check it out and let us know if there was a key takeaway that resonated with you. We'd love to hear your insights!

References from today's episode:

Daniel Pink's book The Power of Regret

Daniel Pink interviewed on the CEO of a Diary Podcast

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

Body image can really mess with our heads — in bed…and in other areas of our life.

The way you see your body can have a big impact on your feelings about yourself and your ability to show up in your life.

Today, on the Fat Murder Podcast join co-coach Steph Miramontes and me as we discuss the feelings of body self-consciousness and how it can interfere with cultivating a rich life that you love.

According to research, next to financial differences, negative body image is one of the biggest obstacles of sexual enjoyment in women.

There are two kinds of body image issues that impact a woman sexually:

1. what she thinks of herself
2. what she believes her partner thinks of her body

Is this something you've struggled with? If so, you're not alone.

Outside of the bedroom, where else in your life are you holding yourself back due to your body?

• not applying for the job
• not going on the date
• not buying new clothes

Check out today's episode on how body insecurity has a negative impact on your life and what to do about it. As discussed in today's conversation, another great place to start helping you reframe some of your thoughts is by following a handful of body positive social media influencers like @aliciamccarvell, @thebirdspapaya, @danaemercer and @iamchrissyking Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

Today, on the Fat Murder Podcast, we wanted to talk about habit formation and how long it really takes to form a habit.

Unless you've been living under a rock, you've likely heard that it takes 21 days to form a habit, but is that true? And where did that number come from?

If you're anything like me, you learned it as if it was some kind of undisputed fact.

Life lesson: When a lot of people regurgitate the same thing over and over again, then everyone will start to believe it.

But when you think about it, it's understandable why people liked the idea of changing in 21 days.

The time frame is short enough to feel doable and long enough to be believable. And doesn't like the idea of improving their life in just three weeks?

That sounds great, but the reality is, based on witnessing over 2500 clients go through my habit-based program, Unstuffed, it will probably take you anywhere from 6 months to 18 months to become the kind of person who naturally waits until they're hungry to eat and stops before they're full. Not 21 days.

There's a reason why my program is 6 months and not a 30-day challenge. Change takes time. And behaviors you've been mindlessly executing for a lifetime take significantly longer.

Accepting that habit formation takes longer than 21 days can help you understand that habits aren't something you do, they're someone you become. They're a process, not an event.

Knowing this from the beginning makes it easier to manage your expectations and commit to making small, incremental improvements – rather than pressuring yourself into thinking you have to become this new person overnight.

To dig into this topic with us, listen to today's episode and take the time to identify which habits you'd like to master that will benefit you for the rest of your life.

We provide actionable steps and solutions how to turn this into not only a dream, but your reality.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

Today, on the Fat Murder Podcast, co-coach, Steph Miramontes and I talk about confidence. More specifically, how to create confidence, because this is one of the biggest issues that so many of our clients struggle with.

Why does confidence even matter?

Why is it something that we should strive for, and create in our lives? I personally think that it's very important because with your dreams combined with confidence you create the life you're meant to live.

Your dreams combined with self-doubt will breed a lot of resentment. It's important to generate as much confidence as you possibly can. Confidence will determine the actions you take towards the things you want in your life, and that's why it matters. Feeling confident is a skill.

WHAT YOU'LL LEARN:

• What confidence is all about.
• Where it comes from and the biggest misconception about it.
• Why confidence is so difficult for most of us.
• What helps me think in a way that generates a lot of confidence.
• How selfies could be degrading your self-confidence.
• Why you should always stand behind every one of your actions.
• Tips for creating confidence within you and overcoming self-doubt.

Cultivating confidence is a skill and the skillset is made up of how you think, and how you direct your mind.

Give today's episode a listen and let me know what area of your life you're going to practice building confidence in. I look forward to your comments.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

Have you ever bought cookies you've been craving, consumed the entire box, and then taken out the trash before your partner returns home? Or maybe you've ordered a salad while dining out with friends, but stopped to pick up a cheeseburger and fries on your way home so you can enjoy the food without feeling judged? Yeah, me too. Join co-coach, Laura Kalirai, on this week's episode of the Fat Murder Podcast as we discuss why dieters like to eat alone and how the foods you eat in secrecy are never carrots and celery sticks. Other topics:

• Why you've attached moral judgment to these processed foods, you feel guilt and shame — which, ironically, as an emotional eater, only causes you to eat MORE.
• How removing the "bad" label will help you become more consistent in your success
• Why you may feel compelled to hide how you eat and how this perpetuates the cycle of overeating
• How hiding what you eat from other people is sending yourself the message that who you are cannot be valued

What about you? Do you have a history of secret eating? How did you break the cycle? I'd love to hear your story. Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

Portion sizes have increased over the years, and food is more convenient than ever.

And when our environment is filled with an abundance of food, it can be hard to say no, especially for a dieter who feels restricted and deprived.

In a 2015 review of 72 studies published by the Cochrane Library, it says, "Research consistently shows that when we're presented with a big portion, we eat more—even when we are not hungry."

It's a simple but effective strategy: Serve yourself less food and you'll eat less, and lose weight as a result.

Sounds simple enough, right? But reducing portions is only one piece of the puzzle.

Join coach, Laura Kalirai, and myself on today's episode of the Fat Murder Podcast as we dig into the psychological differences between portion control and hunger directed eating.

Any ideas on what they may be?

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

T H R E E Y E A R S

This week on the Fat Murder Podcast, co-coaches, Eileen Trujillo and Steph Miramontes are back to help me celebrate our two year anniversary.

In this episode, we hosted an 'Ask Me Anything,' where listeners were encouraged to write in with their questions so we could answer them on the air.

Topics discussed:

• thoughts on Sunday meal prep
• our favorite "beauty product"
• how to stop eating when the mind wants more
• what our favorite thing about our job is
• a special farewell to Eileen

...just to name a few.

You don't want to miss this week's episode. We had so much fun diving into all of your random questions and enjoyed recording one last special episode with coach Eileen before she pursues new opportunities.

BIG THANKS to everyone who's followed along and supported the podcast these past two years. We're at over 500,000 downloads and couldn't have done it without your help.

Which episode was your favorite? Was there a specific topic that resonated with you? We'd love to hear about it.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

In last week's episode, I interviewed sister clients, Cheryl and Janine, on how they were able to transition from long-term yo-yo dieters who felt out of control around food to losing weight using the power of habit.

This week, I'm excited to share the interview of Unstuffed client, Anne Exmoor, on her unique experience in my group coaching program. As you know, no two dieters are the same and we all have different challenges, backgrounds, habits, lifestyles, and emotional eating struggles. Anne, a vivacious 60-something woman with a fun personality, was kind enough to open up and share some of hers. Topics discussed:

• Why Anne, someone who had always refused to pay for weight loss help, decided to join the program and how it turned out to be exactly what she needed to stop bouncing up and down the scale.
• Anne shares some of her biggest challenges in the program (hint: it's not what you'd think)
• At what point in the process she witnessed her relationship with food beginning to shift and how she's been able to embrace the timeline and enjoy the process.
• After 40+ years of dieting, Anne talks about why this process "worked" when others never did.
• Her best piece of advice for those who fear weight gain if they stop macro/calorie counting, and why confronting this fear is essential for long-term success.

Thanks again to Anne for being a lovely guest and sharing her valuable experience. Be sure to give this episode a listen and let us know what topics you'd like us to cover in the future. Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.

In this episode, I had the pleasure of interviewing sister clients, Cheryl and Janine. In 2021, Cheryl was frustrated with having regained weight AGAIN and was contemplating another stint on Weight Watchers. As someone who experienced a history of yo-yoing with no long-term results to speak of, she decided to do something different and brought her sister, Janine, along for the ride. After working together for 6 months, both women share their experience in the program from two completely different psychological perspectives. In this week's episode, you'll learn:

• The biggest challenges they encountered throughout the program and how they've been able to execute the psychological tools they learned to remain consistent in their habits
• Cheryl and Janine share why they decided to try hunger directed eating and how the program helped them identify the dysfunctional eating behaviors they developed as children
• Why participating in the body image course in the program was the game-changer they didn't know they needed
• What holiday and social eating looks like for them now compared to years previous (hint: no more food anxiety or losing control)
• Both women's BEST piece of advice for those who fear they'll gain weight if they stop calorie counting and focus on weight loss through behavior change

For more conversations on topics like binge eating, emotional eating, the all-or-nothing mindset, and your inner critic, you can check out previously recorded episodes.

If there's a topic you'd like us to cover in an upcoming episode, let us know in the comments below. This was an awesome client interview and I'm so excited to share it with you! I hope you dig in and find it helpful.

Connect with Leslie: • Website • Instagram • Facebook If you're struggling with emotional, binge, or compulsive eating and you're interested in personalized coaching, apply here. If you want to learn how to not-only lose weight, but lose the struggle along side it, you can get started by taking the Weight Loss Psychology Quiz: Discover Your Diet Personality Type Go to lesliehooper.com for more information about our different coaching packages.