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Hey my beautiful friends –This week’s conversation was sparked by a funny little tech discovery and a box I mailed — both of which got me thinking about food in a new way.

You know how people are always quick to tell you what not to eat? Well, this week we flip the script. I’m sharing thoughts from my own journey and a coach that made me laugh and think — and you’ll hear why his words still stick with me to this day. We’re keeping things simple, kind, and grounded in something real. I’m not handing out rules, I’m sharing a mindset and maybe even a little inspiration for your next grocery run or packed lunch.

And as always, we’ll close with a little heart lift — this one from Michael Pollan, who said, “Eat food. Not too much. Mostly plants.”

Come hang out with me, and let’s talk about what loves us back.

References:

1.    Zhang & Talalay, Frontiers in Nutrition, 2023

2.    Liu, Nutrients, 2023

3.    Viguiliouk et al., Obesity Reviews, 2023

4.    Jenkins et al., AJCN, 2024

5.    Estruch et al., The Lancet Diabetes & Endocrinology, 2023

6.    Guasch-Ferré et al., BMJ, 2023

7.    Yao et al., Nutrients, 2023

8.    Harvard Nurses' Health Study Update, 2023

9.    Anderson et al., AJCN, 2024

10.Simopoulos, Frontiers in Endocrinology, 2023

11.Ye et al., Nutrients, 2023

12.Sonnenburg et al., Cell Metabolism, 2024

13.Mozaffarian et al., AJCN, 2023

14.Mastrocola et al., Appetite, 2023

15.Pollan, M. (2009). In Defense of Food

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week’s episode touches something very real for us the quiet, hidden moments with food. You know the ones I mean. 

This week we unpack truth-telling, and the honest reflections that came up as I sat in nature, hat feather and all. If you’ve ever felt the urge to eat in secret, or noticed that tug-of-war between freedom and fear, this one’s for you.

Quote of the Week:

 “You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.” – Brené Brown

References

1.    Secretive Eating and Disordered Eating Behaviors
Kenney, E. L., & Gortmaker, S. L. (2017).
"Secretive eating and associated disordered eating behaviors in a large sample of adolescents." Appetite, 114, 303–309.
https://doi.org/10.1016/j.appet.2017.03.037

2.    Hidden Eating and Emotional Suppression
Pivarunas, B., Kelly, N. R., Pickworth, C. K., Cassidy, O. L., Radin, R. M., Shank, L. M., ... & Tanofsky-Kraff, M. (2015).
"Loss of control eating and secretive eating in youth: Associations with emotion dysregulation and body mass." Journal of Behavioral Addictions, 4(3), 174–180.
https://doi.org/10.1556/2006.4.2015.020

3.    Habit Formation and Replacement
Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
(Referenced concept: Cue-Routine-Reward cycle)

Quote Attributions

·        “I’ve learned that people will forget what you said... but people will never forget how you made them feel.”
Maya Angelou – Verified quote.

·       “You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.”
Brené Brown – From Daring Greatly (2012).

An important disclaimer: 

If you’re struggling with clinical anxiety, depression or extreme fear, please reach out to a licensed healthcare provider.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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Hello, my beautiful friends—this week, we go deep. Not just into the roots of fear, but into the bold, often quiet heartbeat of courage. Inspired by Memorial Day and those I call the Maesters of bravery—from Grandma Gatewood’s canvas shoes on the Appalachian Trail to my own personal moments of standing in fear and choosing love—we explore how real courage doesn’t mean the fear disappears. It means something else matters more. And yes, that something is often love.

In this episode, I share practical, research-backed tools to help you access your own courage—no matter how loud the fear feels. From hiking updates to history’s unsung heroes (hello Sherpa Tenzing!), from family memories to the neuroscience of bravery, I hope this one sparks something in you. If it does, please share it. We all need reminders of our light.

Reference:

1.    Rate, C. R., Clarke, J. A., Lindsay, D. R., & Sternberg, R. J. (2007). Implicit theories of courage. The Journal of Positive Psychology, 2(2), 80–98. https://doi.org/10.1080/17439760701228813

2.    Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923

Learn more about Stoic Maester Ryan Holiday and subscribe to his newsletter at:
https://ryanholiday.net/ • The Daily Stoic Newsletter

Quote of the Week
“True heroism shames us. Humbles us. It moves us beyond reason—because it came from something beyond reason... We fail them and we fail ourselves if we don’t wrestle with the meaning of this sacrifice.” – Ryan Holiday

Let’s go, let’s get it done.

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This week, I’m sharing some reflections on habits, a sweet moment with someone dear to my heart, and diving into the work of a true Maester of habits—someone whose insights have deeply shaped the way I approach change, consistency, and results. 

Whether you're navigating your health journey, a big life project, or simply trying to find a rhythm that works, this episode is packed with heart and wisdom that I think you’ll feel right away.

So, grab your walking shoes, your journal, or your coffee, and let’s spend a little time together thinking about what it means to build a system that actually works. 

And as always, I’ll leave you with this week’s quote to carry with you:

“Every action you take is a vote for the type of person you wish to become.” — James Clear

Reference

Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery, 2018.

Holiday, Ryan. The Daily Stoic Podcast. Interview with James Clear: “James Clear on Getting 1% Better Daily With Stoicism.” 

Clear, James. “James Clear on Getting 1% Better Daily With Stoicism.” The Daily Stoic Podcast, hosted by Ryan Holiday. 

James Clear & Ryan Holiday Interview Link

You can watch the insightful conversation between James Clear and Ryan Holiday on YouTube here:

 James Clear on Getting 1% Better Daily With Stoicism

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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When panic strikes, it hits before thought has a chance to catch up. In this episode, I get real about fear — not the idea of it, but the full-body experience. We’ll talk about how panic hijacks the brain, how to self-soothe, and what I learned on the trail when things got intense. A grounded, honest look at fear, and how to walk through it.

Quote of the Week:

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face.” – Eleanor Roosevelt

References:

Whalen, P. J., et al. (2001). Human amygdala responsivity to masked fearful eye whites. Neuron, 27(3), 595–601.

Schiller, D., et al. (2010). Preventing the return of fear in humans using reconsolidation update mechanisms. Nature, 463(7277), 49–53.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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What if the most radical thing you could do for your weight loss and your life was to love yourself exactly as you are—today, not ten pounds from now? In this episode, I explore the powerful paradox that self-acceptance and unlocking real, lasting change.

We'll dive into what it means to love yourself while still wanting more, and how this balance fuels the habits that lead to transformation. I’ll bring in some research, and reflect on why your thoughts—not your weight—are often the real obstacles in your way.

Quote of the Week:

“There is no such thing as work-life balance. It is all life. The balance has to be within you.” – Sadhguru

Citations:

Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.

Crisp, R. J., & Turner, R. N. (2010). Essential Social Psychology (2nd ed.). SAGE Publications.

Let’s go, let’s get it done.

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This week, I'm unpacking the helpful and surprising connection between Allen Carr’s method for quitting smoking and breaking free from overeating. What does lighting a cigarette have in common with late-night snacking or emotional eating? More than you think.

I share the stats, the mindset shift that changes everything, and how we can use Maester Carr’s wisdom to step into more freedom and fewer food regrets. I also give you an update on my Pacific Crest Trail training (the blisters are real!) and talk about how I plan for my joy eats—and why that makes all the difference. 

This one is part insight, part inspiration, and all about reclaiming your agency, one intentional decision at a time.

Tune in and let’s walk this path together!

Quote of the Week:

“It is health that is real wealth and not pieces of gold and silver.” – by Mahatma Gandhi

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, I’m speaking to something that we all perceive: this idea of “frustrating people”. You know the ones. The co-worker who replies with “per my last email,” the family member who pokes your last nerve, or even that little voice inside your own head that won’t quit. In this episode, I talk about how empathy isn’t just a feel-good idea—it’s a real tool for reducing stress, emotional eating, and overwhelm. Plus, I share how this shows up in my Pacific Crest Trail prep (and how I nearly forgot the ibuprofen!). Tune in for insights, laughter, and maybe a few moments of reflection. 

Quote of the week:

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

Dye(Zaki, J., & Cikara, M. (2017). Empathy and cooperation. 

Frontiers in Psychology

, 8, 202.)

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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In this episode, we’re diving into one of our favorite daily rituals—coffee. But don’t worry, this isn’t an anti-coffee episode. I’m not taking your cup away! Instead, I’ll walk you through the pros and cons of coffee from a Project Weight Loss lens, and we’ll look at whether this beloved brew is helping or hindering your goals.

Here’s what we’ll cover:

·      The science-backed benefits of coffee (spoiler: antioxidants, brain health, and more)

·      The not-so-great side effects (think: sleep, stress, and gut issues)

·      How coffee ties into your Project Weight Loss goals

·      My personal approach to enjoying coffee mindfully

·      Tips to cut back (if that’s what you decide to do)

·      A little fun with 10 coffee one-liners 

Quote of the Week:

“People always think that happiness is a faraway thing," thought Francie, "something complicated and hard to get. Yet, what little things can make it up; a place of shelter when it rains - a cup of strong hot coffee when you're blue; … a book to read when you're alone - just to be with someone you love. Those things make happiness.”

―  Betty Smith, from her book -A Tree Grows in Brooklyn

Links Mentioned in This Episode:

 Episode on the 36 Questions to Build Intimacy 

Sources

Journal of Nutrition: Vinson JA, et al. (2005). Coffee as a source of antioxidants in the diet.

EatingWell.com: Moderate coffee consumption linked to lower heart disease risk. EatingWell article

Harvard School of Public Health: Coffee and brain health. Harvard T.H. Chan School of Public Health

National Institutes of Health: Coffee and lower disease risk. NIH Study

American Journal of Clinical Nutrition: Caffeine and metabolic rate. Acheson KJ, et al. (1980). Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org

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This week, I laced up and hit Chabot Park again, training for the Oregon stretch of the PCT—even on the days I didn’t feel like it. Why? Because there’s power in showing up for ourselves, especially when the world feels overwhelming.

In this episode, I share what it means to have your own back and why it’s one of the most loving things we can do—not just for ourselves, but for everyone around us. We’ll talk food, time, mindset, and that quiet truth we all feel but sometimes ignore.

If you’ve ever felt like the hill is too steep, this one’s for you.

Come join me on the trail. 

And as always, I leave you with a quote to carry with you this week:

“Sometimes the bravest and most important thing you can do is just show up.”

– Brené Brown

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org