The Diet Rebel Podcast with Kiki Smith

You probably can figure it out yourself.

The better question is: do you actually want to?

In this episode, I’m unpacking the difference between wanting to learn a skill because you genuinely enjoy the process…and spending weeks, months, or even years learning something you never cared about mastering in the first place because you decided you “shouldn’t need help.”

As someone who LOVES a good DIY project, I’m definitely not here to convince you to outsource your life. But I do want you to start doing more honest math around what “doing it yourself” is actually costing you (especially when it comes to fat loss, training, nutrition, and the goals you keep saying matter to you!).

Because sometimes you want to learn how to knit the sweater.

And sometimes you just need a sweater by Friday. 

In this episode you’ll hear:

• The question that completely changes how I decide whether something is worth DIYing
• When is DIY the longer route vs the shortcut… and what you’re actually paying for when you hire someone who already knows how to do the thing
• The 4 hidden currencies of DIY that most people forget to calculate
• The trial-and-error mistakes that almost everyone makes and why you should embrace them as part of the learning curve
• How decision fatigue becomes part of the cost when you’re responsible for every workout, calorie adjustment, deload, macro target, and next move yourself
• The opportunity-cost question that can reveal whether researching your goal is actually displacing the actions required to achieve it
• Why knowing what progressive overload, RPE, calories, maintenance, deloads, and hypertrophy volume are still doesn’t tell you which one matters right now
• The difference between information and pattern recognition 
• When paying for help is less about buying information and more about buying compressed time
• The subtle difference between “I genuinely want to understand this for myself” and “I feel like I shouldn’t need help”
• How a hybrid approach can actually leave you with more capacity for the parts only YOU can do
• The self-coaching questions I use to decide whether I should learn it, outsource it, or possibly partially DIY it

Because the goal isn’t to prove that you can do everything alone.

It’s to know what you actually want, what resources you have available in this season, and which currency you’re willing to pay to get there.

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If this episode hit a nerve, shoot me an email at [email protected] and tell me which part you’re sitting with, or want to hear more about. (Yes, I read each and every one.)

And if you’re realizing you don’t need more information (read: you need help figuring out what matters for your next phase) you can find my coaching options below.

Book a Blueprint:

https://eatmore2weighless.lpages.co/blueprint

Explore 1:1 Coaching

https://eatmore2weighless.lpages.co/book-free-strategy-session/

What happens when you’ve done all the work to stop hating your body…and you still want to change it?

Maybe you’ve spent years undoing diet mentality, learning to eat without guilt, rebuilding trust with your body, stepping away from obsessive tracking, embracing intuitive eating, or finally realizing that a smaller body was never going to make you more worthy.

And then one day you realize: I actually do want to lose fat.

Now what?

Does wanting intentional fat loss mean you failed at body acceptance? Does tracking automatically mean restriction? Does feeling hungry mean you’ve slipped back into diet culture? And if you pick up tools you intentionally put down during a healing phase, are you “going backwards”?

In this episode of The Diet Rebel Podcast, I’m revisiting the Third Option framework from my Beyond Body Positivity work: Grace, Grit & Guardrails.

The full Beyond Body Positivity class (as well as all other Inner Game Masterclasses) can be accessed via the Vault.  Learn more about it and other DIY programs here: 

https://eatmore2weighless.lpages.co/work-with-me/

If you know what you want but need help using your current data to build an intentional plan (with guardrails that keep you from sliding back into old patterns) book a Blueprint Call or explore 1:1 coaching below.

Book a Blueprint:

https://eatmore2weighless.lpages.co/blueprint

Explore 1:1 Coaching

https://eatmore2weighless.lpages.co/book-free-strategy-session/

The smarter you get, the smarter your excuses get.

That’s especially true for highly informed women who know all about protein, hormones, cortisol, progressive overload, recovery, menopause, metabolism... and still keep landing on the same conclusion:

“So... this probably won’t work for me.”

In this episode, we’re separating real limitations from the arguments we build around them, and talking about the difference between troubleshooting what’s in your way and defending why you can’t move forward.

We’ll also get into identity, confirmation bias, self-integrity, and the gap between knowing what to do and actually embodying it.

Because sometimes you don’t need more information.

You need to notice when your “yeah, but…” has gotten smarter too.

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Need help hearing the argument you’ve been making for so long that it sounds like the truth?

This is the work I do with women in coaching: looking at the goal you say you want, what it actually requires, the life you actually have, and where the line is between a real constraint, a preference, and a limitation you’ve decided means you can’t move forward.

Sometimes the breakthrough isn’t another plan.

It’s having someone outside your own argument help you hear what you can’t hear from inside it.

Ways to work with me:

DIY Programs

Book a Strategy Call

With “food noise” suddenly part of the everyday weight-loss conversation, it can be easy to start questioning every thought about food (or every bout of hunger during a cut).

But if you're lifting, eating in a calorie deficit, losing at a reasonable rate, and getting hungry…you might just be hungry.

In this episode, we're separating food noise from normal hunger, diet fatigue, and the predictable feedback that can come from prolonged restriction. I'll also walk you through six questions to ask yourself before deciding your appetite is the problem.

You were doing so good, and then... work exploded. You had to travel. Someone got sick. You missed meal prep. Date night happened. You ate out three times. You missed a workout.

And suddenly you’re “off track.”

But are you actually off track?...or did life simply stop cooperating with the version of the plan you preferred?

In this episode of The Diet Rebel Podcast, we’re separating what your goal actually requires from all the routines, rules, and ideal circumstances we tend to attach to it.

We’ll talk about why meal prep, perfectly stocked kitchens, five-day training splits, clean eating, exact meal timing, and calm workweeks are not prerequisites for fat loss (and why flexibility doesn’t mean pretending a chosen fat-loss phase has no constraints at all).

I’m also breaking down what I call the minimum viable cut: the lowest-friction version of your fat-loss phase that can still produce the result you chose.

Because mature discipline isn’t being able to execute the perfect plan.

It’s knowing what matters enough to protect when you can’t do everything.

If life keeps “throwing you off,” this episode will help you stop waiting to get back to normal and start building a strategy that works inside the life you actually have.

There comes a point where the goals, routines, and even pleasures that once served you no longer fit the season you're in. But so many of us keep living by the rules of an old chapter.

In this episode, we're talking about the difference between honoring a season and staying stuck in it. Whether you're moving into an empty nest, building a new career, redefining your relationship with food, or simply realizing that what you wanted at 35 isn't what you want at 55, this conversation is an invitation to let your desires evolve without making your past self wrong.

Because growth isn't betrayal, it's your permission to want something different.

In this podcast, we talk about binging versus normal eating.

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Download the EM2WL Workout App: https://bit.ly/38nbdry

Schedule a Call With Kiki: https://em2wl.as.me/schedule.php

Sign Up For the FREE Women’s Fat Loss Webinar: https://eatmore2weighless.mykajabi.com/registration-page-1bd61177-fd21-4f1c-ad94-68a44f90ddfc

Download your FREE Quick Start Guide: https://eatmore2weighless.lpages.co/yt-qsg-opt-in-page/

In this quick tip, we discuss denial and how to create an action plan that will set you up for success in your weight loss journey.

__________________________________________________

Download the EM2WL Workout App: https://bit.ly/38nbdry

Schedule a Call With Kiki: https://em2wl.as.me/schedule.php

Sign Up For the FREE Women’s Fat Loss Webinar: https://eatmore2weighless.mykajabi.com/registration-page-1bd61177-fd21-4f1c-ad94-68a44f90ddfc

Download your FREE Quick Start Guide: https://eatmore2weighless.lpages.co/yt-qsg-opt-in-page/

In this podcast, we talk about how much weight you can realistically lose and how to keep it off.

__________________________________________________

Download the EM2WL Workout App: https://bit.ly/38nbdry

Schedule a Call With Kiki: https://em2wl.as.me/schedule.php

Sign Up For the FREE Women’s Fat Loss Webinar: https://eatmore2weighless.mykajabi.com/registration-page-1bd61177-fd21-4f1c-ad94-68a44f90ddfc

Download your FREE Quick Start Guide: https://eatmore2weighless.lpages.co/yt-qsg-opt-in-page/

In this quick tip, you listen in on a client Q&A about self-sabotaging your results at night and on weekends. This is something a lot of people struggle with. Let's learn to combat it.

__________________________________________________

Download the EM2WL Workout App: https://bit.ly/38nbdry

Schedule a Call With Kiki: https://em2wl.as.me/schedule.php

Sign Up For the FREE Women’s Fat Loss Webinar: https://eatmore2weighless.mykajabi.com/registration-page-1bd61177-fd21-4f1c-ad94-68a44f90ddfc

Download your FREE Quick Start Guide: https://eatmore2weighless.lpages.co/yt-qsg-opt-in-page/