In this episode, I dive into one of the biggest reasons people struggle with weight loss — diets that are too high in fat and too low in fruits and vegetables.

Here’s what we cover:

• Why eating more fruits and vegetables helps dilute calories and keep you full
• How high-fat foods like cheese, mayonnaise, and chocolate sneak in excess calories
• The difference between binge eating disorder and conscious overeating
• Why starving yourself just makes hunger and cravings worse
• Practical fiber goals that work while you’re losing weight
• How honest food tracking reveals hidden calorie culprits and helps you make lasting changes

If you want to break free from endless hunger, yo-yo dieting, and frustration, this episode is a must-listen.

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In this episode, I’m unpacking a mindset that many people don’t even realize is holding them back from lasting weight loss: the habit of eating to avoid wasting food.

We all hate wasting food, right? But when your solution to food waste is to eat everything, even when you’re not hungry, you’re creating a new problem — wasted energy. That excess energy turns into body fat, and before you know it, you’re carrying around 20, 30, or even 50 pounds of extra weight.

Here’s what we cover:

• Why the ‘value for money’ mindset around food can actually lead to weight gain
• How using your body as a “food bin” creates wasted calories and sabotages your progress
• The three types of waste you might be creating: wasted energy, wasted money, and wasted time
• How calorie balance really works throughout the day — and why constant overeating stacks up
• Practical tips for planning better, shopping smarter, and finally breaking free from this cycle
• Why it’s okay (and necessary) to let some food go to waste — your body will thank you for it

If you’ve ever found yourself finishing your plate or eating leftovers just because you “don’t want to waste it,” this episode is for you. It’s time to rethink how you relate to food waste and take back control of your health.

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In this episode, we unpack a phrase that many people use to justify overindulgence — "Life is for living." But is that really living?

• Discover why so many people use social eating and drinking as an excuse, yet end up feeling miserable and stuck with their weight.
• Hear the story of a client who gained two stone on holiday — not because she lacked willpower, but because she didn't understand the calorie impact of her drinks.
• Learn why weight gain has no speed limit but weight loss does, and what that means for your journey.
• Reflect on how your lifestyle, habits, and mindset create the weight you carry — and why chasing numbers on the scale won’t lead to lasting change.
• Understand how redefining what living truly means can help you stop yo-yo dieting and start living well in your body.
• Get practical insights into how to approach social situations, alcohol, and food in a way that supports your long-term health goals.

If you’ve ever felt guilty after a night out or struggled to balance enjoyment with weight loss, this episode will help you rethink your approach — so you can live better and feel better every day.

Tune in to the Munro Method Clancast and start changing your story around food, drink, and living fully.

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In this episode, we tackle a mindset that keeps so many stuck in the cycle of yo-yo dieting: the obsession with hitting a specific goal weight. I explain why your goal weight isn’t just a number on the scale — it’s about how you live, how you feel, and how you show up every day.

We dive into:

• Why focusing on a number alone is setting yourself up to fail
• How your lifestyle creates your weight — and how your weight follows your lifestyle
• The importance of living like the person you want to be, not just forcing weight loss
• Why sustainable weight loss means changing habits, mindset, and behaviors for good
• Real examples of clients who learned to live as their goal weight and succeeded long term
• The crucial question to ask yourself when you get close to your “goal” number: what more will it really give you?

If you’re ready to stop chasing arbitrary numbers and start living as the lighter, healthier version of yourself — this episode is for you.

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Most people start a calorie deficit expecting fat to fall off by the end of the week.
But that’s not how it works.

In this episode, I break down exactly what’s going on in your body during those first 7 days — and why understanding this can stop you from quitting before it even begins.

Here’s what we cover:

• Why the scales drop quickly at first (and why it’s not fat loss)
• What “Last Supper” eating does to your progress
• The difference between water, glycogen, digestive weight, and fat
• Why you might feel rough in the first few days — or surprisingly good
• How your energy and hunger can change rapidly
• What to expect emotionally during Week 1 (and how to stay focused)

If you’ve ever wondered why weight loss feels confusing… this one will explain everything.

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Ever woken up after a night out, stepped on the scales, and thought:
 “What the hell?! I was doing so well…”

You’re not alone — and it’s not a sign you’ve failed.

In this episode, I explain why your weight can spike after alcohol… even when you’re still on track with your goals.

Here’s what we cover:

• Why alcohol can cause overnight weight fluctuations
• The real reasons behind scale jumps after drinking
• How alcohol affects sleep, digestion, and water retention
• Why fat gain isn’t the same as weight gain — and how to tell the difference
• The importance of seeing the scales as data, not judgment
• How to keep your mindset in check when the numbers mess with your head

This one will help you stop spiralling the morning after and start trusting the bigger picture.

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In this episode, I’m tackling one of the most common myths I hear from new clients:
 “I’ve turned 40, and now weight loss is impossible.”

But here’s the truth — your age isn’t the problem. Your lifestyle is.
Your weight is a reflection of your habits, not your hormones or your birthday.

Here’s what we cover:

• Why “40” has become the most overhyped number in the weight loss world
• What actually happens to your metabolism as you get older — and why it’s not the big issue
• The real reason weight gain feels harder with age (spoiler: it’s your environment, not your biology)
• How life stages like parenthood, stress, and shifting routines affect your weight
• What changes during menopause — and how to manage it without spiralling
• Why it’s time to stop blaming your age and start focusing on what you can control
• A simple truth: you are not broken — and you are not too late to change

If you’ve been telling yourself it’s your age that’s the issue, this episode will change everything.

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In this episode, we dig into the rising buzzword of 2025—food noise—and why it’s being overused to sell weight loss meds. I explain what food noise really is, the difference between valid and self-created cravings, and why most people are making things worse through diet alone.

We cover:

• Why food noise is the latest diet industry trend—and how it’s being misused
• The real reason it returns after stopping meds like Mounjaro
• The two biggest nutritional imbalances I see in nearly everyone who struggles with weight
• What fibre actually does to your energy, blood sugar, and cravings
• Why skipping meals, snacking, and avoiding vegetables creates the very problems you’re trying to fix
• How to shift your diet in simple ways that calm food noise—for good

You’ll learn why "food noise" isn’t something you’re stuck with. It’s something you can fix—without meds, gimmicks, or another diet.

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If you’ve ever found yourself calculating your calories again and again, hoping for a different result, this episode is for you.

Here’s what we cover:

• Why constantly recalculating calories is a massive waste of time
• The real problem: not calorie numbers, but lifestyle habits
• Why your weight is always exactly where it’s supposed to be
• How to know if your calorie estimation is actually right
• The importance of consistency before making any changes
• Real stories from clients who are stuck in the calorie-counting cycle
• The key mindset shift that will stop you from endlessly tweaking your numbers
• Why it’s not about eating less — it’s about building better habits

If your weight keeps creeping up despite your best efforts, this episode will help you break the cycle and finally focus on what actually works.

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In this episode, I unpack the dangerous idea that your diet is "working" just because your weight is going down. Because if it only works when you're 100% perfect — then it doesn't work.

Here’s what we cover:

• Why losing weight is only part of the process — not the goal
• How Slimming World & similar diets train you to be a lifetime customer
• Why “on plan/off plan” thinking is holding you back
• What real progress looks like (hint: it’s not weekly weigh-ins)
• The true goal of weight loss: never needing to lose it again
• How I helped a client lose weight on holiday without tracking
• Why regaining weight — not losing it — is most people’s biggest problem
• The mindset shift that can finally break the yo-yo cycle

If your plan only works when you’re following it perfectly, that’s not success — that’s a trap.
 Let’s talk about what real weight loss success looks like (and why most diets don’t get you there).

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