THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

By Lizzie Merritt - Weight Loss Coach for Women Who Want To Feel Confident In Their Own SkinHealth & Fitness Nutrition Mental Health Religion & Spirituality

THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential episodes

January 21Quitter’s Day: You Didn’t Ruin the Year, I Promise
Okay, let’s talk about mid-January for a second.
This is usually the point where motivation dips, routines get messy, and that tiny voice pops up saying, “Well… I guess I already blew it.” That moment even has a name. It’s called Quitter’s Day, and it sneaks up on a lot of people every January.
If you’re feeling less excited, less consistent, or tempted to start over, you’re not broken. You’re normal.
In this episode, you get a calm, pressure-free breakdown of why Quitter’s Day happens, why it has nothing to do with willpower, and how to keep going without turning January into another false start.
You walk through the LIGHT framework, step by step, in a way that actually makes sense when real life gets busy. This isn’t about hype or pushing harder. It’s about learning how to use what already happened so progress doesn’t fall apart the second motivation fades.
This episode is for you if:
January started strong and now feels shaky
You’re worried you already ruined the year
You feel stuck between quitting and starting over
You want weight loss that lasts without pressure
You’ll hear about:
What Quitter’s Day really is and why it shows up every year
How to stop treating mid-January like a failure point
How to use curiosity instead of self-criticism
How to gather real data from your habits
How to harness results so progress keeps moving
How to tend your garden instead of tearing everything down

You need a way to keep going when motivation fades.
That’s exactly what this episode gives you.
And if you want to go deeper, the book LIGHT walks you through this process in a clear, step-by-step way. It’s basically your steady guide for the moments when things feel messy and you’re tempted to quit.
You didn’t ruin the year.
You’re still learning.
You can keep going.

Get the book!
LIGHT: The New Psychology of Weight Loss
Click HERE for the digital ebook version

Also, check out my first book:
You Are A Miracle
22 min
January 14 7 Reasons LIGHT Feels Different Than Diets
Welcome to Part 2 of Behind the Pages of LIGHT, The New Psychology of Weight Loss. In the last episode, we took a step behind the curtain and revealed how the book explains why weight loss has felt so hard, even when you’re smart, capable, and doing your best. We looked at familiar ideas like people pleasing and fear of success, through the lens of weight loss and named the patterns that quietly drain energy, create self-doubt, and make follow-through feel heavier than it should.
Today, we’re going deeper.
This episode is about the heart behind the behind-the-scenes.
It’s about how this book actually came together, not just conceptually, but emotionally. The moments that surprised me while I was writing, the pieces that clicked into place and made the framework feel sturdy, human, and usable. The parts that turned this from a collection of ideas into something that could actually support you in real life.
The whole process of LIGHT is different because it leaves room for learning, for gentleness, for being human. And why it was designed to help you feel steadier, not smaller.
We’ll cover how LIGHT works as a laboratory instead of a performance, how emotional eating shifts when you decode it instead of fighting it, how body image changes when you stop staring blindly at the scale and begin to view it through a prism of the real outcomes you want from weight loss, as well as how identity fits into sustainable weight loss.
So, are you ready to go deeper behind the pages, into the heart of this work, and see how all of it connects in a way that clicks into place…almost like a light switch?? Let’s go!

Get the book!
LIGHT: The New Psychology of Weight Loss
Click HERE for the digital ebook version

Also, check out my first book:
You Are A Miracle
48 min
January 077 Gaps Between Knowing and Doing
It’s here! My book, LIGHT: The New Psychology of Weight Loss is ready and available now. I’m so excited for this book to be out in the world.
Writing a book is a lot like a pregnancy. It’s something that grows with you and through you but not totally of you. And by the end you’re like, “Let’s just get it out there already!”
Today’s episode is a little different, because instead of teaching you something brand new, I want to invite you behind the scenes. This is a sit-down, coffee-in-hand conversation about why this book exists and how it approaches weight loss differently.
We’ll cover how familiar ideas finally clicked when I looked at them through the lens of weight loss. Things like:
The real reasons you can know what to do and not do it
why your brain isn’t sabotaging you (it’s just being normal),
how perfectionism and people pleasing can be turned around to be used in your favor
as well as some personal favorites and behind the scenes stories from writing the book.
So, are you ready to step behind the curtain, hear the real story of how this book came together, and see why this approach finally feels different? Let’s go!

Get the book!
LIGHT: The New Psychology of Weight Loss
Click HERE for the digital ebook version

Also, check out my first book:
You Are A Miracle
40 min
December 31, 2025 Why You Don't Need a Reset This New Year's Eve
As the year comes to a close, it’s easy to feel pressure to start over, especially when weight loss hasn’t stuck the way you hoped.
If you’re tired of diets, exhausted by restarting, and quietly wondering why weight loss never seems to last, this episode is for you.
In today’s New Year’s Eve episode, we talk about why “starting over” feels tempting but rarely works, and how to look at the past year without calling it a failure. You’ll learn how to turn what happened into useful information instead of shame, and how to move forward with a structure designed for sustainable weight loss in real life.
I walk you through the LIGHT framework, the exact framework my upcoming book is built on, and explain how it helps you stop yo-yo dieting, calm overeating, and build habits that actually hold up as life changes.
This episode is for women who want weight loss that lasts, without extremes, without rules, and without another reset.
Nothing to fix tonight. Just a steadier way forward.

Get the new book!
LIGHT: The New Psychology of Weight Loss
Click HERE for the digital ebook version

Read my first book:
You Are A Miracle

26 min
December 24, 2025 ’Twas the Night Before Christmas...Without the Food Drama
Christmas Eve can be a beautiful day, and also a mentally noisy one, especially if food and weight loss have been living loudly in your head.
If you’ve ever wanted to fully enjoy a holiday but found yourself distracted by food thoughts, body thoughts, or whether you were “doing today right,” this episode is for you.
In this special Christmas Eve episode, we talk about why food becomes such a strong focus on emotional days, and how to gently bring your attention back to what this day is actually about. You’ll learn how food can be part of the holiday without becoming the obsession, and why presence and self-trust matter more than control, especially when it comes to sustainable weight loss.
This is not an episode about restraint, rules, or fixing anything. It’s an invitation to slow down, soften the noise, and enjoy today without guilt or spiraling later.
Nothing to manage. Nothing to earn. Just a calmer way to be here.

Get the new book!
LIGHT: The New Psychology of Weight Loss

Click HERE for the digital ebook version

Read my first book:
You Are A Miracle

20 min
December 17, 202510 Non Sexy Power Thoughts That Make Weight Loss Work
Have you ever wished your thoughts felt calmer and steadier, especially on the days when weight loss feels like wrestling an octopus made of feelings? Have you ever noticed how your brain can act like a dramatic narrator, turning a tiny wobble into a five season saga where everything is doomed and you clearly need snacks for survival?
It is normal for your brain to forget you are capable and resourceful, even though you have solved harder things than choosing what to eat at dinner. Your brain will practically melt down over a chicken breast. This is why practicing thoughts on purpose matters.
Today, we’re breaking down ten simple power thoughts that:
don’t sound fancy but actually do the heavy lifting,
why your brain rolls its eyes at unrealistic positivity,
how to keep your cool when your feelings get loud,
why tiny steps matter more than perfect plans,
and how to make weight loss feel manageable instead of mentally exhausting.
So are you ready to calm your brain, steady your steps, and build confidence without needing a motivational speech from your pantry? Let’s go.
www.confidentbody.coach/launch
BOOK: You Are A Miracle

Join my book launch team and get LIGHT for FREE!!
37 min
December 12, 2025Top 10 Gifts for the Woman Wanting Weight Loss
Have you ever looked at someone you love and thought, “Wow, I wish they knew how to support my weight loss journey without accidentally handing me a tin of holiday cookies shaped like reindeer”? Have you ever wanted to say, “Actually, the thing I want most is something that helps me feel calm and confident, not chocolate in a decorative box”?
Receiving gifts can feel so complicated when you are working on your health, your habits. The people in your life care about you and want to make you feel good, but sometimes…their efforts can feel like their sabotaging you.
Today we’ll cover
the surprisingly simple gifts that support weight loss without ever mentioning weight

the tools that help you feel calm in your body

the fun things your family can create to make your daily life easier
as well as how to receive gifts in a way that makes you feel seen, supported, and deeply cared for.

So get ready to talk about ten terrific tools to help your people know WHAT to get you for the holiday season.
Ready? Let’s go!
www.confidentbody.coach/launch
BOOK: You Are A Miracle

Helpful links to items mentioned in this episode:
https://www.natrol.com/
Endel app
Brainwaves app
Theragun
Jon Acuff Greatest Year Ever Tracker
Great storage containers
Truly great water bottle options
Join my book launch team and get LIGHT for FREE!!
34 min
December 03, 2025 When the Scale Feels Cruel
Have you ever stepped on the scale after doing everything right and thought, “Are you kidding me, this is not fair”?
Have you ever wondered why that number feels like it has the power to decide if you are winning or failing your whole week?
Today we’ll cover why your brain connects fairness to the scale, what the scale actually measures, and how to build safer, steadier anchors inside yourself, as well as how to give yourself a sense of calm no matter what that number says.
So are you ready to stop the scale from stealing your spark and start creating steady self-trust?
https://confidentbody.coach/tips/
BOOK: You Are A Miracle

33 min
November 26, 2025How to Be a Normal Eater During the Holidays
How many times have you told yourself, "I will get back on track after the holidays, because right now is just impossible?”
We're often convinced that we need the calendar to calm down—no more travel, no more parties, no more treats—before we can finally make progress toward our goals. But what if the "right time" to lose weight isn't a date on the calendar, but a decision you make today?
In this episode, we tackle the myth that the holidays are the "worst time" to be a normal eater. We’ll show you how to swap rigid food rules for real choices, so you can enjoy the season's joy, leave every event feeling light and proud, and step into the new year with trust, not regret.
The goal isn't perfection; it's practice. Learn how to be a woman who trusts herself around food, no matter how chaotic the season gets.
In This Episode, We Cover:
The Myth of the Right Time: Why your brain loves to delay starting, and why waiting for "perfect conditions" is the biggest block to progress.
Rules vs. Choices: How rigid dieting leads to secret overeating, and how flexible, normal eating patterns build long-term trust and health.
The Plate Plan for Buffets: A simple strategy for navigating parties and buffets by treating the spread like a museum, not a target.
Handling Family Food Pressure: How to set kind boundaries and honor the cook and your body, even when love shows up as an extra serving.
Baking & Tasting Sanely: Simple plans for enjoying holiday treats and tasting your creations without accidentally eating a whole serving before dinner.
Chaos Control: Strategies for travel days and schedule interruptions to keep you feeling steady with simple protein and produce anchors.
The Day-After Reset: What to do when you overeat (you're human!): how to skip the shame spiral and get back to normal in one simple meal.
Your Holiday Toolkit: Three powerful tools—Choices, Scientist Brain, and Good/Better/Best—to help you run your own game all season long.
Key Concepts & Analogies:
Learning to Swim: Progress comes from practicing in the shallow end with sparkly lights (the holidays!), not waiting for a quiet lab.
The Museum Analogy: You don't carry the whole museum home. Visit a few favorite dishes with full attention, then leave with energy.
Love as Sunshine: You can receive love (and thank the cook) without needing two extra scoops of food.
Simple Action Step for This Week:
Before your next holiday event, ask yourself these three questions: What do I want to enjoy? What is worth it? How do I want to feel later? Let your answers guide your choices.
Remember, you don't need perfect days. You need a few steady choices, repeated.

https://confidentbody.coach/tips/
BOOK: You Are A Miracle
36 min
November 19, 2025Taking Up Space: How Body Shame Steals Your Voice - A Conversation with Sara Chambers
Do you ever feel like you need to fix your body before you can finally step into the bigger life you want?
If the voice in your head tells you that you’re not ‘ready’ to be seen, speak up, or go for your biggest goals until you lose weight, this episode is for you.
Today, we are joined by special guest, brand strategist, and author Sara Chambers. Sara is the president of Elly & Nora Creative, helping female entrepreneurs step into visibility and claim authority. She joins us to discuss the core message of her new book, Do It Fat: An unapologetic guide for women who are done waiting for a smaller body before they let themselves be seen, heard, and fully alive.
In this honest, heartfelt, and fire-filled conversation, we pull back the curtain on how body hatred steals our visibility, dampens our voice, and limits our impact. Sara offers powerful insight into why we hold ourselves back and how we can choose a different story today.
You do not have to wait for a smaller body to live a bigger life.
In This Episode, We Cover:
The Sneaky Link: Why body shame often shows up right when you try to be more visible in your life and business.
The Intellectual Cost: How believing you take up "too much physical space" leads you to take up less intellectual space—hiding your ideas and keeping your brilliance quiet.
Visibility is Non-Negotiable: Why your decision, actions, and ambition must be separated from how your body looks right now, or how it might look in the future.
The Brand That Never Lives: How an unwillingness to be seen in the body you have prevents your brand from truly living and helping your ideal people.
Choosing Your Story: Why beauty and body standards are just trends tied to market culture, giving you the power to choose a different, more liberating narrative.
The Media Audit: Sara's practical advice for filling your feed with diverse, powerful women doing big things to support your own confidence and ambition.
One Small Step Today: Practical ways to feel more powerful in the body you have right now.
Key Takeaways & Quotes:
"The only true loss is when you hide and no one gets to see what you offer."
"You are allowed to decide you disagree. You are allowed to choose a different story about your body, your time, and how you show up."
"When you believe you take up too much physical space, you start taking up less intellectual space."
Resources Mentioned:
Guest: Sara Chambers, Author and Brand Strategist.
Sara’s Book: Do It Fat - Visit doitfatbook.com to learn more, read reviews, and purchase your copy. (The book also includes a supporting workbook!)
Connect with Sara:
Website: sarachamberscreative.com (Sara with no H)
Instagram: @sarachamberscreative
https://confidentbody.coach/tips/
BOOK: You Are A Miracle
56 min

About THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

From the publisher's feed

The Confident Body Podcast is for women who want to lose weight without dieting, stop emotional eating, and finally feel calm and confident in their body.