Why is it so much easier to keep promises we make to other people, but struggle to do this with ourselves? You make a date to meet a friend for lunch. Maybe when it’s time to leave the house to meet this friend, you no longer feel like going. There’s no real reason why, but you just don’t want to go. Although, it’s too late. She’s already on her way there, so you have a decision to make. Do you just not show up? Do you just blow her off because you don’t feel like going? Probably not. I suspect that you’re the kind of person who keeps their promises. Why? Because you care.

You care about what she will think. You care about how she views you. You care about being the kind of person who does what she says she will do. So how do we translate this skill, that you already have, to you? How do you learn how to make and keep promises to yourself? That is what co-Coach, Eileen Trujillo, and I cover in today’s Fat Murder Podcast episode today. We will talk about the different kinds of promises you might make. And all the excitement you have when you first make them. I know you think that excitement and motivation will help you follow through. And it does, to some extent. But you also need to take action and practice taking action over and over again. We will talk about why it’s easier to make and keep promises in the morning and how to create momentum that will help you stay true to your word even as the day goes on. You’ll learn why planning on a deep level really helps make keeping those promises easier, and how to plan and break down that promise into small doable steps. Imagine now how amazing it would feel to do exactly what you said you would do, just like honoring that promise to a friend who is sitting waiting for you at lunch. You can do this, and in this episode, we’ll help you how.

The “naturally thin” behave in mysterious ways. We all know those people who have that magical superpower where they can just have a bite or two of a cookie, put it down, and never think about it again. WHAT PLANET DO THESE PEOPLE COME FROM!? The truth is, these people aren’t born special with a special superpower nor do they have more willpower or a faster metabolism than you. The difference is in their inner psychology and you can learn how to become this person, too. Join co-coach, Eileen Trujillo (@eileen__trujillo) and me for their week’s episode of the Fat Murder Podcast as we discuss how incorporating processed foods into your meals can prevent instances of overeating. You’ll learn: ▪️Where the discomfort and fear of processed foods come from and why you have to confront this to be successful with long-term weight loss ▪️Step by step guidance on how to eat these foods without losing control ▪️How the fear of eating hyper-palatable foods can actually keep you enslaved to them ▪️Why avoiding these foods and keeping them out of your home on perpetuates the cycle ▪️The psychology of the “naturally thin” eater and how you can develop this mindset, too What do you think? Are you ready to learn the eating habits and inner psychology of the “naturally thin” so you can master your relationship with food and settle into a life that feels amazing? Check out today’s episode and let us know what you think!

If you're avoiding the work that goes into improving your body image, because you think it will take care of itself once the weight is gone, think again. Body image is an inside job, and external work isn't the answer. Join Steph Miramontes and me as we have a conversation with former client, Miriam Blyth, to discuss how the body image work was the necessary step in helping her recover from an emotionally triggering situation that invited frequent instances of overeating (and as a result, weight gain). In this episode we talk about what Miriam missed when she was a client in my program and what she's since learned two years later. We'll be discussing: ▪️How to like your body more without losing a single pound ▪️Why so many are struggling with post-pandemic social eating situations and how to manage these scenarios like a boss ▪️How to be less triggered when you hear friends and family talking about their weight loss goals ▪️The value of having a community to lean into when you stumble into hard times and your old coping habits begin to surface ▪️Why most avoid body image work, and what it really means for your results long term (hint, it won't slow you down) ▪️How to go from self-loathing to body neutral, as a bridge to a positive body image If you've tied your sense of worth to how you look to the outside world, now is the time to start getting uncomfortable, and do the work to change how you feel about yourself and your body.

Last week on the Fat Murder Podcast, my OG co-host, Rog Law, returned to celebrate our 100th episode. This week, we continue with Part 2 of ‘Ask Us Anything’ by responding to the questions you submitted on air. Topics discussed: ▪️the power of fear setting instead of goal setting ▪️how to stop snacking ▪️navigating social eating when you’re not physically hungry ▪️managing alcohol for weight loss ▪️the ideal time of day to eat for weight loss ...just to name a few. You don’t want to miss this week’s episode with Rog. We had so much fun diving into all of your random questions and look forward to hearing what topics you’d like us to cover next. BIG THANKS to everyone who’s followed along and supported the podcast these past two years. We’re at over 250,000 downloads and couldn’t have done it without your support. Which episode was your favorite? Was there a specific topic that resonated with you? We’d love to hear about it.

E P I S O D E  # 1 0 0

This week on the Fat Murder Podcast, my OG co-host, Rog Law, is back to help me celebrate our 100th episode.

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

▪️how to break a plateau

▪️how to increase your willpower

▪️navigating social eating when you’re not physically hungry

▪️the ideal time of day to eat for weight loss

▪️what our perfect day looks like

▪️thoughts on movement like barre classes

...just to name a few.

You don’t want to miss this week’s episode with Rog. We had so much fun diving into all of your random questions and look forward to sharing Part II with you next week.

BIG THANKS to everyone who’s followed along and supported the podcast these past two years. We’re at over 250,000 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.

Decades of research into the psychology of eating behaviors have shown us that the more we attempt to rigidly control our eating the more likely we are to lose that control when faced with unpleasant thoughts and feelings, especially when these feelings arise due to perceived “diet failure.” Why would eating a spoonful of ice cream drive you to eat the whole pint? It's a defense mechanism. By eating more and focusing on the food you are momentarily escaping the negative self-talk, judgment, and guilt you feel when being unable to stick to your plan and long term goals. But what if instead of beating yourself up, you met  yourself with kindness and compassion? Would that spoonful still turn into a pint? Join co-coach, Eileen Trujillo, and me for this week's episode of the Fat Murder Podcast where we'll be discussion the missing piece in your weight loss puzzle: self-compassion You'll learn: ▪️What it means to be mindful and the value in acknowledging your feelings instead of trying to ignore or stuff them down with food ▪️Why being compassionate with yourself helps reduce instances of overeating ▪️How to be more compassionate with yourself and why it matters What about you? How long have you been trying to force your body into a smaller version of itself? What negative language have you used to beat it into submission? If that worked, don't you think it would have worked by now? It's time to try something different. Something that scientifically works. It's time to try the self-compassion diet. Give this week's episode a listen to learn how.

It’s fascinating how we’re born with this really cool system within our bodies that communicates when to eat (hunger!) and when to stop (fullness!). Yet so many of us are caught up in following restrictive meal plans and obsessive calorie counting that we’re not even noticing these physical cues. On this week’s episode of the Fat Murder Podcast, join co-coach, Eileen Trujillo, and me as we discuss how to use fullness as your secret weight loss weapon. In this episode, you’ll learn: ▪️How fullness is a great way to monitor how your body responds to certain foods based on its daily caloric needs. ▪️How our caloric needs vary widely based on a whole slew of variables — activity level, sleep patterns, menstrual cycle, thermic effect of food (TEF), etc. ▪️Understanding the varying degrees of fullness and the physical sensations you experience ▪️The ways in which being more aware of fullness can help you manage portions, control emotional eating, and know when to stop eating It seems like most of us only know TWO modes of eating: STARVING or STUFFED. Very rarely do we actually take the time to slow down and sit quietly alone with our food and observe our physical cues. The truth is, your success is hanging out in the grey, not in the extremes. Is this easy? Hello no! It takes a ton of practice and patience, but through persistent practice, it becomes easier to identify your body’s ideal needs to effortlessly maintain a healthy weight. Do you struggle to stop eating when your body says no but your mind says more? What are your current fullness struggles?  Check out this episode and let us know what you think.

Is there anything more frustrating than knowing EXACTLY HOW TO LOSE WEIGHT, but not be able to do it?

You've read the books, you've listened to the podcasts, you've purchased the gym membership, and you've bought the program, but yet you STILL can't do it.

WHY does this happen? It's maddening!

For starters, it has nothing to do with collecting more information.

In today's podcast episode, I’ve invited co-coach, Steph Miramontes, back to the podcast to discuss the primary reasons why we self-sabotage and provide you with some useful strategies to bring this behavior to an end.

In this episode, you'll learn:

▪️The three primary reasons why people self-sabotage and how they can begin to rewrite their inner scripts to overcome these psychological barriers

▪️Why it's important for you to gain clarity on your thoughts and how they influence your behavior

▪️How comparing yourself to others, having a timeline, and feeling as though you "should" be further along fuel self-sabotage

▪️Why rejecting diet culture is the missing piece in solving your weight loss puzzle

What did you think of this podcast episode? What's a valuable insight you learned about yourself and how will you apply this moving forward? Why do you self-sabotage? Let me know in the comments.

For more on this topic, check out our previous episode on "The Art of AVOIDING self-sabotage" and “You Know What to Do, So Why Aren’t You Doing It?” and let us know what you think.

Most often people get confused about what boundaries are and what they are not. In this episode, I invited co-coach, Steph Miramontes, to help set the record straight by looking at the differences between this amazing tool for creating intimacy and simply setting expectations for other people. Boundaries are never easy to establish, but avoiding them is doing you and your relationships a disservice. In this episode you’ll learn: ▪️What a boundary is and why they matter ▪️Actionable scripts to help you learn how to establish boundaries with those you love. ▪️How to stand up for yourself in a loving way. ▪️Why it’s important that you take responsibility for your own environment and well-being. ▪️Why boundaries have nothing to do with making others change their behavior, and all about what YOU must do instead. Tune in to learn how we can prevent others from violating important spaces in our lives and how to do it from the place of love. Did you give this episode a listen? What did you think? What would you like to hear on the podcast next? Your feedback is always welcome!

In this week’s episode of the Fat Murder Podcast, co-coach, Eileen Trujillo and I discuss why telling yourself no isn’t always a form of restriction. In fact, in many instances, telling ourselves no is a form of self-respect, self-love, or self-care. Consider a vegan, like our own Coach Steph Miramontes, who has chosen this lifestyle for ethical reasons. Not eating meat and other animal products is an easy decision for her because it aligns with her core values. She’s not operating from a scarcity mindset by making this choice. The same could be said of our Coach Stephanie Curry who doesn’t eat gluten due to intolerance. She just works around it by eating other foods she enjoys. When making a decision that honors your values, it’s not coming from a place of scarcity with a goal of weight loss in mind. You’re not choosing this with the hope to simply lose weight or force yourself to do something you don’t want to do, right? Sometimes telling ourselves no is kindness, not restriction. Other talking points: ▪️Why is the human brain always wanting more? ▪️How to overcome the self-sabotaging “I deserve it” mentality ▪️The powerful realization that our thoughts are not-always the truth and how to harness these emotions Give this episode a listen and let us know what you learned about yourself. Any powerful "a-ha" moments or realizations? We'd love to hear them!