These Little Moments Podcast

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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▶️ Subscribe on YouTube
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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
https://www.tiktok.com/@ryankassim?lang=eng

▶️ Subscribe on YouTube
https://www.youtube.com/ryankassimlifeisgood

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

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David Protein Bars:
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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:

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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:

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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

If you’ve been saying “I just need to get motivated again,” this episode is for you.

In this vulnerable, real-talk solo, Coach Ry Ry breaks down:

• Why motivation isn’t the key to consistency

• What’s really going on when you feel stuck

• How to take action even when you don’t feel like it

• The exact 2 tools he uses with clients to create momentum (no hype required)

You’ll walk away with mindset shifts, practical tools, and a new way to think about showing up for yourself—especially on hard days.

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:
https://davidprotein.com/BODYBYRYAN

20% off Legion Supplements - Use code: BodyByRyan

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

Chapters

00:00 Introduction to Motivation and Action

05:10 Tools for Overcoming Lack of Motivation

10:13 Final Thoughts and Resources

In this episode, Ryan Kassim shares effective weight loss hacks that focus on mindset and practical strategies. He emphasizes the importance of volume eating, winning small moments, and creating a supportive food environment. The conversation also highlights the significance of documenting wins to build self-trust and confidence in the weight loss journey.

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 Weight Loss Hacks

02:50 The Volume Hack: Eating More for Less

06:02 Mindset Shift: Winning the Next Five Minutes

08:54 The Three to One Plate Method

12:05 Grocery Swaps and Environmental Control

15:04 Building Confidence with the Highlight Reel Journal

In this conversation, Ryan Kassim and metabolic expert, Stephanie Crassweller, explore the journey of personal and professional growth, touching on themes of resilience, emotional awareness, and the impact of personal loss. Stephanie discusses the transition from traditional education to health coaching, the challenges of navigating grief, and the importance of authenticity in both personal and professional realms.

The dialogue emphasizes the significance of reframing life experiences and the role of faith and self-development in building resilience. In this conversation, the Ryan & Steph delve into the importance of breaking free from past limitations, understanding self-worth, and advocating for women's health.

They discuss the significance of identity and self-perception, especially in the context of relationships and personal growth. The dialogue emphasizes the need for women to be heard and understood in their health journeys, and the importance of taking actionable steps towards wellness. Personal anecdotes highlight moments of realization and empowerment, showcasing how challenges can lead to significant growth and self-acceptance.

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

20% off Legion Supplements - Use code: BodyByRyan

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

Chapters

00:00 Introduction to a Unique Lifestyle

03:03 Journey from Education to Health Coaching

05:57 The Impact of Personal Loss on Professional Growth

08:55 Navigating Grief and Emotional Awareness

12:12 The Dichotomy of Work and Personal Life

14:55 Understanding Emotional Suppression and Authenticity

17:49 Reframing Life Experiences and Building Resilience

22:42 Breaking Cycles and Embracing Growth

25:31 The Importance of Self-Worth

28:00 Understanding Identity and Self-Perception

32:27 Defining Values in Relationships

35:24 Advocating for Women's Health

40:26 Taking Action Towards Health and Wellness

44:27 Catalysts for Change: Personal Moments of Growth

In this conversation, Stronger U Founder, Mike Doehla, shares his journey from running a nutrition coaching business to becoming a retired dad. He discusses the origins of Stronger U Nutrition, the challenges of building a business, the role of alcohol in health, and the importance of supportive relationships. The conversation also touches on the mindset required for success and the significance of mental health in avoiding burnout.

In this conversation, Ryan and Mike discuss the importance of recognizing small wins in both business and personal life to prevent burnout and maintain motivation. They explore the transition from a busy professional life to a more fulfilling personal life, emphasizing the joy found in simplicity and family.

The discussion also touches on the impact of ego on happiness and the significance of vulnerability in personal growth. A poignant moment is shared about a life-changing experience that shaped Mike's perspective on life and priorities.

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

20% off Legion Supplements - Use code: BodyByRyan

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

Chapters

00:00 From Nutrition Coaching to Retirement

02:51 The Origin Story of Stronger You Nutrition

05:47 Building a Business: Growth and Challenges

08:57 The Role of Alcohol in Health and Fitness

11:54 Transitioning from Solo Coach to Business Owner

14:58 Mindset and Responsibility in Business

17:55 The Importance of Supportive Relationships

21:11 Mental Health and Avoiding Burnout

21:51 Celebrating Small Wins

26:04 Life After Business: A New Routine

30:59 Finding Fulfillment in Simplicity

34:22 The Ego and Its Impact on Happiness

39:57 Moments of Vulnerability and Growth