Your motivation didn’t vanish—you’re leaking it. In this episode I challenge the default “new hack” mindset (intermittent fasting for menopause, anyone?) and show you why chasing protocols won’t help until you fix foundations: values, habits, and attention.

• What’s really happening when energy tanks: estrogen shifts, dopamine drain from screens, poor sleep, and a widening gap between what you say you value and what you actually do.
• Why the problem isn’t fasting or calories—it’s your attitude toward yourself and your inputs.
• Gut–brain reality: “cheat weekends” wreck digestion, mood, and momentum. Swap “cheat meals” for refeeds—nutrient-dense, bigger portions, no binge.
• Acceptance as a lever: get honest about where you are so action becomes possible.

Quick wins to start today:

• Cut screen time by 25% and use that block for walks, planning, or lights-out.
• Pre-log tomorrow’s food (Fridge Method).
• Set 3 non-negotiables: sleep window, steps, protein at each meal.
• Weekly values check: does your calendar match what you say you want?

Ask yourself: What am I avoiding? What evidence did I produce today for the life I say I value?

In this short, punchy episode I teach you my Fridge Method—a simple planning routine that crushes decision fatigue, saves money, and keeps you on-track with your calories and macros. Here’s the play: open your fridge, list what you already have, and pre-log tomorrow’s meals in your tracking app (MyFitnessPal or my coaching app). In 2 minutes you’ll spot gaps (usually protein), tweak portions, and budget room for the foods you love—without last-minute stress.

I show you how to involve your partner/kids so everyone has input, why this stops food waste, and how it builds the consistency your results depend on. Expect practical examples, safety-first training reminders for this phase, and a weekly cadence—new episode every Tuesday. 

Try it tonight, tag me with your most creative (even weird!) combos, and let’s turn “what’s for dinner?” into a non-issue.

I take you back to Yakshal, Afghanistan — the hardest day of my life — and show you how to mine your own past for proof you can do hard things again.
 This isn’t war-story theatre. It’s a framework: identify the core that got you through, strip away tactics that no longer fit, and re-apply it to today’s realities.

 We cover the SHIFT loop (assess → adapt → apply → review), negative feedback as a safety signal, and how to replace fantasy goals with evidence-based action. You’ll leave with a simple drill to rebuild belief and momentum this week.

What you’ll learn:

• Why retreating from hard things often makes it worse.
• How to extract principles from your toughest moments and reuse them.
• How the SHIFT loop forces honesty and protects progress.
• A 10-minute exercise to turn past resilience into a current plan.

I take you back to Yakshal, Afghanistan — the hardest day of my life — and show you how to mine your own past for proof you can do hard things again.
 This isn’t war-story theatre. It’s a framework: identify the core that got you through, strip away tactics that no longer fit, and re-apply it to today’s realities.

 We cover the SHIFT loop (assess → adapt → apply → review), negative feedback as a safety signal, and how to replace fantasy goals with evidence-based action. You’ll leave with a simple drill to rebuild belief and momentum this week.

What you’ll learn:

• Why retreating from hard things often makes it worse.
• How to extract principles from your toughest moments and reuse them.
• How the SHIFT loop forces honesty and protects progress.
• A 10-minute exercise to turn past resilience into a current plan.

In this episode, I break down how hormonal changes — especially through menopause — can wreck mood, motivation, and mental health, and what you can actually do about it.

I cover serotonin, dopamine, gut health, and why your “80/20” approach might be the very thing holding you back.

You’ll learn how to manage emotional crashes, build fulfilment over happiness, and accept change instead of fighting it.
If you’re tired of starting over, feeling off, or losing control of your own body, this one’s for you.

People think routine means being boxed in.

 But the truth is, a solid routine gives you space — space to think, train, recover, and live with intention.

Every decision you make costs mental energy.
 When your day has structure, you save that energy for what actually matters.

Task:
Write down everything you do in a normal week.
Include work, food prep, travel, gym, kids, social time, phone time — everything.
Now estimate how long each one takes.

That’s your capacity map.

Once you see where your time is really going, you can start to build better habits instead of winging it.

You get lost in the outside world opinions, algorithms, comparisons and your actions drift. This episode pulls you back to what you can actually control: your choices, your plan, your standards.

What you’ll learn:

• How external noise hijacks your focus and ruins consistency
• The telltale signs you’re reacting, not leading (mood-led food, skipped training, decision fatigue)
• A simple “control stack”: values → priorities → actions → review
• How to build non-negotiables that survive busy seasons

Quick actions:

• Set two no-scroll windows daily (AM/PM).
• Plan tomorrow’s meals and training before bed.
• Pick three controllables for the day: move, meals, mindset.
• Review at night: what helped, what hurt, what’s next.

Questions to sit with:

• Where are you letting the outside run your day?
• What one boundary will you set today to protect your focus?

In this episode, I get brutally honest about one of the biggest mistakes people make when trying to lose weight or get healthy—recycling the same plan they did years ago. Life changes. Hormones, kids, jobs, stress, setbacks—none of it matches the conditions you once had.

I break down:

• Why clinging to “what worked before” keeps you stuck.
• The difference between fantasy goals on consultation forms and the reality of your life now.
• How self-awareness and daily self-assessment will do more for your progress than any cookie-cutter nutrition or training plan.
• Why setbacks, missed sessions, and imperfect weeks are not failure—they’re part of the process.
• How comparison (to your past self or to others) destroys your confidence and progress.

You’ll walk away with a simple but hard truth: progress only happens when you start from where you are right now, not from where you wish you were.

In this episode, I break down:

• Why you need to redefine consistency
• How to train and eat smart around real events
• Why waiting for the “perfect window” to start is a trap
• What it actually looks like to make long-term change stick
• And how I personally navigated a heavy social weekend with Guinness, rich food, and zero guilt

If you’ve ever told yourself “I’ll start when things settle down”…
 Hit play.
 This is your wake-up call.

In this episode, I cut through the fluff around mindset — no journaling hype, no ice bath worship. Just real, uncomfortable truths about why you feel stuck.

We talk:

• Why you’re overwhelmed (and it’s not just work)
• How to spot the fake progress you think you’re making
• The "pro vs con" method I use with clients to make real decisions
• How misplaced priorities quietly destroy your energy, fat loss, and confidence
• And why mindset isn’t about doing more — it’s about clearing what doesn’t matter

If you’re tired of motivational clichés and want a way to actually move forward — this one’s for you.