Hellllooo and welcome to another episode of, These Little Moments Podcast. In this episode, my client, Nick,f`1 shares his transformative journey from unhealthy dieting and emotional eating to sustainable health and confidence. In this episode, we discuss how understanding emotional roots, personalized coaching, and a balanced approach to food and lifestyle can lead to lasting change.

Chapters

00:00 Introduction and Background

03:52 Health Struggles and Diet History

07:04 The Impact of Emotional Eating

09:54 Realizations and Turning Points

12:54 Family Influence and Legacy

15:41 The Rebound Effect and Weight Regain

19:04 Catalysts for Change and Seeking Help

25:51 Navigating Confusion in Health and Fitness

28:03 The Impact of Personal Loss on Health Choices

31:29 Uncovering Deeper Issues Behind Eating Habits

35:45 Transforming Relationship with Food

38:22 Building Confidence Through Commitment

40:37 Sustainable Weight Maintenance

44:58 Fashion Journey and Personal Growth

51:10 The Importance of Seeking Help

56:35 Lessons from Rejection and Persistence

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

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In this episode, Ryan Kassim explores the power of box breathing as a simple yet effective tool for stress regulation, mental clarity, and emotional balance. He shares personal insights, scientific context, and a live demonstration to help listeners incorporate this practice into their daily routine.

Chapters

00:00 Introduction and personal update

03:15 Context: mental health, spirituality, and practical tools

05:39 Science of breath and emotional regulation

08:30 Introduction to box breathing technique

09:01 How to do box breathing: step-by-step

13:22 Gratitude and closing thoughts

14:29 Benefits of quick relaxation techniques

15:40 Using breathwork for emotional regulation

16:17 Final thoughts and call to action

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

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Ryan Kassim shares insights on overcoming mental illusions that hinder happiness, emphasizing the importance of presence, redefining wealth, and questioning ego-driven desires. This episode encourages embracing the present moment and simplifying life to find true fulfillment.

Chapters

00:00 Introduction and Personal Update

03:43 The Illusions of Happiness

07:06 Understanding Wealth and Time

10:04 Breaking Free from Ego

12:55 Steps to Overcome Illusions

15:45 Conclusion and Reflection

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
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In this episode, Ryan's client Marcia shares her transformative journey in weight loss and personal growth through coaching.

She discusses her initial struggles with an all-or-nothing mentality, the importance of mindset, and the need for sustainable practices.

Marcia emphasizes the significance of making small, mindful decisions and adapting to new seasons of life. Her insights highlight the balance between grace and grit in achieving long-term success, encouraging others to embrace change and seek support in their journeys.

Chapters

00:00 Introduction to Marcia's Journey

02:52 The All-or-Nothing Mentality

06:00 Transitioning from Old Strategies

08:59 The Importance of Mindset

11:55 Finding Balance in Choices

15:07 The Role of Stress in Weight Loss

18:00 Sustainable Practices for Long-Term Success

21:00 Embracing Change and New Seasons

23:51 The Power of Small Decisions

26:56 Advice for Those Starting Their Journey

29:59 Final Thoughts and Reflections

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

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If you’ve ever felt stuck in your body, overwhelmed by responsibility, or unsure how to choose yourself without guilt — this episode will hit home.

In this conversation, Ryan Kassim sits down with his client Tommy, who shares his deeply personal journey through weight loss, emotional eating, mental health, and self-acceptance. What starts as a desire to improve his health becomes a powerful story of identity, resilience, and learning how to trust himself again.

Tommy opens up about growing up as a caretaker, struggling with confidence and self-worth, and navigating the emotional weight of caring for family during illness and loss. He reflects on how food became both comfort and control — and how fitness, especially running, helped him reconnect with his body in a way that felt freeing instead of punishing.

This episode isn’t about perfection or extreme discipline. It’s about taking small steps, setting boundaries, releasing guilt, and learning that self-care isn’t selfish — it’s necessary.

⏱️ Episode Chapters

00:00 – Tommy’s Journey Begins
02:28 – Weight Struggles & the Caretaker Role
05:42 – Mindset, Confidence, and Self-Identity
08:09 – Family Challenges & Emotional Weight
11:01 – Loss, Grief, and Control
13:24 – Setting Boundaries & Rebuilding Confidence
15:50 – Food Anxiety & Emotional Eating
18:56 – Embracing Change & Personal Growth
21:37 – Small Steps Toward Independence
24:11 – Finding Joy in Fitness & Running
27:03 – Reflecting on Progress
29:17 – A Major Weight Loss Milestone
32:18 – Letting Go & Healing Through Loss
35:31 – Honoring Strength & Memories
39:09 – Stepping Outside Comfort Zones
43:25 – Trusting Yourself & the Process

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
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Helllo and welcome back to another episode of, These Little Moments Podcast. If you’ve ever felt overwhelmed by fitness advice, frustrated by setbacks, or stuck in an on-again, off-again cycle with your health… this episode is for you.

In this conversation, Ryan Kassim and Jared Hamilton break down why most traditional fitness plans fail — and what actually helps people create lasting change.

Instead of focusing on perfect routines or extreme discipline, they explore the deeper factors that drive real transformation: identity, emotional regulation, self-trust, simplicity, and resilience. You’ll learn why the fitness industry feels so noisy, how to filter out what doesn’t matter, and how to build habits that hold up when life gets stressful.

This episode is about learning how to respond to setbacks without spiraling, rebuilding trust with yourself, and creating a version of health that fits your real life — not a highlight reel.

⏱️ Episode Chapters

00:00 – Why So Many Fitness Plans Fail
03:33 – Then vs. Now: How Change Really Happens
06:20 – Why Motivation Isn’t the Problem
09:16 – Identity and Lasting Behavior Change
11:50 – Cutting Through Fitness Industry Noise
14:39 – Overwhelm, Tools, and Trend Fatigue
17:28 – What Sustainable Progress Actually Looks Like
20:39 – Minimum Mapping: Your “Bare Minimum” Plan
26:50 – Aligning Actions With the Person You Want to Be
29:17 – Rebuilding Trust With Yourself
32:08 – Handling Setbacks Without Starting Over
38:07 – Emotional Regulation & Self-Compassion
43:48 – Understanding Emotions Without Letting Them Run You
48:39 – Using Resistance as Feedback
53:37 – Living and Training More Authentically

👤 Guest Information

Guest: Jared Hamilton
Instagram: @realjaredhamilton

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
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▶️ Subscribe on YouTube
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Hellllo and welcome to another episode of the These Little Moments Podcast.

In this episode, Ryan Kassim sits down with Paul Buono, a fitness and nutrition coach with over 14 years of experience, for an honest conversation about fitness, mental health, eating disorders, family, relationships, and personal growth.

Paul shares his journey through performance-driven fitness, disordered eating, and mental health struggles — and how a life-threatening health crisis forced him to reassess his identity, priorities, and definition of health. Together, Ryan and Paul explore the pressure of the fitness industry, the impact of family dynamics, and why vulnerability and connection are essential for both coaching and personal healing.

This episode goes beyond workouts and nutrition. It’s about being human, navigating hard seasons, and learning how to help others without losing yourself in the process.

⏱️ Episode Chapters

00:00 – Introduction
02:29 – Paul’s Path into Fitness & Nutrition
09:17 – Eating Disorders & Mental Health
18:15 – Coaching, CrossFit & Performance
27:09 – Family Dynamics & Support
36:19 – Mental Health Tools & Self-Care
45:29 – Vulnerability, Connection & Growth

👤 Guest Information

Guest: Paul Buono
Instagram: @paulbuono

🔗 Links & Resources

⭐ Please leave a 5-star review wherever you listen to this podcast

💪 Apply for 1:1 Online Coaching
https://bodybyryan.com/coaching/

🧮 Use my FREE Calorie Calculator
https://bodybyryan.com/calculator/

📸 Follow me on Instagram
https://www.instagram.com/bodybyryanfitness/

🎵 Follow me on TikTok
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
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In this conversation, Mikki Bey, an emotional regulation coach, shares her journey from chaos to calm, emphasizing the importance of emotional regulation in various aspects of life.

She discusses her background, the definition of emotional regulation, and the significance of sitting with emotions. Mikki highlights the resistance many people face when dealing with emotions and the impact of childhood experiences on emotional processing.

She also explores her coaching techniques, the blend of science and soul in her approach, and the importance of identity in personal growth.

The conversation concludes with insights on self-worth, the appreciation of life's journey, and the balance between grace and self-effort in growth.

Mikki's Socials: @getmikkibey

Podcast Links:

Please leave a 5 star review wherever you listen to this podcast :)

If you are interested in 1:1 online coaching, you can apply here: https://bodybyryan.com/coaching/

Use my FREE Calorie Calculator: bodybyryan.com/calculator

Fat Loss Made Easy Facebook Group:

https://www.facebook.com/groups/1701659280174513/

Follow me on Instagram: https://www.instagram.com/bodybyryanfitness/

Follow me on TikTok: https://www.tiktok.com/@ryankassim?lang=eng

Follow me on X: https://x.com/Ryan_Kassim

Subscribe to my YouTube Channel:

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David Protein Bars:
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20% off Legion Supplements - Use code: BodyByRyan

https://legionathletics.rfrl.co/542mp

Chapters

00:00 Introduction to Emotional Regulation Coaching

02:31 The Journey to Emotional Regulation

06:08 Defining Emotional Regulation

07:46 Sitting with Emotions

11:13 Understanding Emotional Resistance

15:09 Learning from Caregivers

19:29 Coaching Techniques and Identity Change

22:38 The Blend of Science and Soul in Coaching

30:57 The Power of Small Changes

32:41 Letting Go of Outcomes

34:41 Embracing the Journey of Change

36:28 Finding Joy in Contrast

38:34 The Balance of Growth and Appreciation

41:36 Trusting Life's Process

47:10 Navigating Emotional Turmoil

51:55 Moments of Transformation

In this engaging conversation, Jesse Mulley shares his transformative journey from struggling with self-image and weight to embracing body positivity and self-love.

He discusses the challenges of social media, the importance of mental health and therapy, and how humor has played a crucial role in his life.

Jesse emphasizes the significance of community support and the mindset shifts necessary for sustainable change. He also opens up about his upcoming skin removal surgery and the emotional journey that accompanies such a significant transformation.

Jesse's Social: @progressive.overhaul

Podcast Links:

Please leave a 5 star review wherever you listen to this podcast :)

If you are interested in 1:1 online coaching, you can apply here: https://bodybyryan.com/coaching/

Use my FREE Calorie Calculator: bodybyryan.com/calculator

Fat Loss Made Easy Facebook Group:

https://www.facebook.com/groups/1701659280174513/

Follow me on Instagram: https://www.instagram.com/bodybyryanfitness/

Follow me on TikTok: https://www.tiktok.com/@ryankassim?lang=eng

Follow me on X: https://x.com/Ryan_Kassim

Subscribe to my YouTube Channel:

https://www.youtube.com/ryankassimlifeisgood

David Protein Bars:
https://davidprotein.com/BODYBYRYAN

20% off Legion Supplements - Use code: BodyByRyan

https://legionathletics.rfrl.co/542mp

Chapters

00:00 Introduction and the Importance of Thick Skin

03:29 Jesse's Journey: From Struggles to Success

06:10 The Role of Therapy in Transformation

08:57 Understanding Body Positivity and Self-Love

11:42 The Three U's: Past, Present, and Future You

14:27 Embracing Uncomfortable Situations for Growth

17:15 The Impact of Social Media on Health Journeys

19:49 Finding Joy in Movement and Dance

22:04 Conclusion: Living Authentically and Loving Yourself

37:02 Exploring the Great Outdoors

40:42 The Journey of Weight Loss and Skin Removal Surgery

45:00 The Decision for Surgery: A Personal Journey

52:28 Moments of Vulnerability and Growth

56:41 Connecting with the Audience: Social Media and Support

In this episode, Ryan Kassim explores the concept of self-trust and its critical role in personal development. He discusses how breaking promises to oneself can lead to a cycle of distrust and self-sabotage. The episode provides actionable tools for rebuilding self-trust, including setting small, achievable promises and tracking follow-through. Ryan emphasizes the importance of reflection and changing the narrative we tell ourselves to foster a healthier relationship with our commitments.

Podcast Links:

Please leave a 5 star review wherever you listen to this podcast :)

If you are interested in 1:1 online coaching, you can apply here: https://bodybyryan.com/coaching/

Use my FREE Calorie Calculator: bodybyryan.com/calculator

Fat Loss Made Easy Facebook Group:

https://www.facebook.com/groups/1701659280174513/

Follow me on Instagram: https://www.instagram.com/bodybyryanfitness/

Follow me on TikTok: https://www.tiktok.com/@ryankassim?lang=eng

Follow me on X: https://x.com/Ryan_Kassim

Subscribe to my YouTube Channel:

https://www.youtube.com/ryankassimlifeisgood

David Protein Bars:
https://davidprotein.com/BODYBYRYAN

20% off Legion Supplements - Use code: BodyByRyan

https://legionathletics.rfrl.co/542mp

Chapters

00:00 Introduction to Self-Trust

02:24 Understanding the Trust Issue

04:45 The Cycle of Over-Promising

06:56 Rebuilding Self-Trust

09:34 Reflective Practices for Self-Trust

11:44 Conclusion and Call to Action