Project Weight Loss

Epizode

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  Heard - Not Agreed With 17.09.2026 14min

  Send us Fan Mail Ever notice the people who make you feel closest to you aren't necessarily the ones who agree with everything you say — they're the ones who actually hear you? This week I'm talking about what it really means to feel heard instead of just agreed with, why a little friction in a relationship isn't something to avoid, and how the "do to me, I do to you" transactional trap — yes, we're talking Hatfields and McCoys — can quietly take over even the relationships we care abou...
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  5 Truths to Lift us Up 10.09.2026 25min

  Send us Fan Mail Hey friends, welcome! What if the weight we're really carrying isn't on our bodies at all? I walk through five things I've watched show up again and again in every real transformation I've witnessed — in my own life, with my coaching clients, and on the teams, I led over 31 years in public service — honesty, acceptance, commitment, humility, and love. And how each one helps you set down whatever's heavy right now, whether that's a habit, a relationship, a job, or anything els...
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  Eyes on Your Plate, Eyes on Your Lane 03.09.2026 19min

  Send us Fan Mail This week I want to talk about something I've been sitting with: eyes on your plate, eyes on your lane. I was actually writing these notes when I found out Dolly Parton had passed away, and it sent me into a whole reflection on boundaries — how easy it is to want to fix people, to give unsolicited advice about their food, their choices, their life, even when we mean well. I'm sharing what almost thirty years in leadership, addiction training, and life coaching hav...
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  The No-Willpower Guide to Ending Night Eating 27.08.2026 17min

  Send us Fan Mail Project Weight Loss, LLC · @fina.projectweightloss · projectweightloss.org Ever finish dinner, close the kitchen, and somehow still end up back at the fridge an hour later? In this episode, we get honest about night eating — starting with a surprisingly personal family story about where this habit actually began, before digging into five gentle, research-backed strategies (pulled from real peer-reviewed studies, not influencer hacks) to he...
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  Fear-Less: Braver Than the Fear 20.08.2026 22min

  Send us Fan Mail I've stood in front of a thousand people on a livestream and thought, what were you thinking, Fi? Sit yourself down. If you've ever felt that same drop in your stomach — before a flight, a hard conversation, a moment in the spotlight — you know exactly the feeling I mean. Your brain convinces you the worst is about to happen, and no amount of logic seems to shut it up. This isn't a five-step fix, and I'm not here to hand you a formula — some things are bigger than that....
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  Temperance: Homer Figured Out Self-Control 3,000 Years Before We Did 13.08.2026 25min

  Send us Fan Mail The One Virtue That Makes All the Others Work Did you catch The Odyssey in theaters? I went with my daughter and my honey a couple weeks ago, and Christopher Nolan's version got me thinking about one scene in particular — Odysseus, tied to the mast of his own ship, choosing to hear the Sirens' song without letting it destroy him. That single choice is one of the oldest stories we have about self-control, and it's where I want to take you this week: temperance. Not the Prohibi...
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  The #1 Predictor of Whether Your Relationship Survives 06.08.2026 14min

  Send us Fan Mail There's one small habit — noticed decades ago by researchers watching married couples through a one-way mirror — that predicts, with startling accuracy, whether a relationship lasts or falls apart. It's not about how often you fight. It's not about compatibility. It's about a handful of tiny, easy-to-miss moments every single day — and whether you show up for them. This week, we're breaking down the research behind it, what it looks like in real life, and one simple hab...
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  Strength Maester: Cheryl Strayed 30.07.2026 24min

  Send us Fan Mail She hiked over a thousand miles alone with a backpack too heavy for her body, no real experience, and a grief she didn't know what else to do with — and somehow, that walk became one of the most honest books ever written about coming back to yourself. This week I'm talking about Maester Cheryl Strayed: author of Wild and Tiny Beautiful Things, the voice behind the anonymous "Dear Sugar" column, and one of the people who taught me that healing isn't about waiting until you fee...
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  Maester Athletes — What Messi, Mbappé, and Yamal Can Teach Us 23.07.2026 33min

  Send us Fan Mail This week I'm breaking format for a special Maester Athletes episode, built around this year's World Cup 2026 of soccer. I tell the story behind the photo that went viral right before the match — Lionel Messi bathing a baby at a charity event almost two decades ago, a baby who grew up to be Lamine Yamal, the very player who faced him on the pitch. I dig into why I never doubted that photo was real (it's all about who you trust as a news source), why the hug between Mess...
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  Updated: The World Cup, and a Thousand and One Places to See 16.07.2026 26min

  Send us Fan Mail This week, with the World Cup finals in full swing and my last team, France, still standing, I'm taking my podcast audience on a trip through 101 "so to speak" places I've loved and a few I'm still chasing — from watching monarch butterflies blanket the forests of Michoacán by the millions, to the light-and-shadow "descending serpent" that slides down the Kukulkan Pyramid at Chichén Itzá every equinox, to leaving a piece of my late sister's memory at the Sagrada Família in Ba...
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  The 24-Hour Body Clock That Controls Your Weight, Sleep & Energy 09.07.2026 20min

  Send us Fan Mail In this episode, I am offering something that has genuinely changed the way I think about my body — the circadian rhythm. I share what this 24-hour internal clock actually is, why researchers say it runs everything from your metabolism and hormones to your sleep and immunity, and how understanding it gave me a whole new perspective on the ongoing conversation around meal timing and breakfast. I walk through a few practical strategies rooted in circadian science th...
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  Finding Fun - A Life Well Lived 02.07.2026 16min

  Send us Fan Mail What if the fun you're chasing is actually working against you? This week I'm digging into why some fun fades the second it's over, while other fun sticks with you for years — and it comes down to a couple of things researchers can actually explain. I'm also giving you my go-to system, VERITAS, for building fun into your life on purpose — even when things are hard, even when you're short on time. If you've ever felt like you "used to" have more fun, this episode is for you. I...
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  Real People: Why "Ordinary" vs. "Powerful" Is a Lie 25.06.2026 25min

  Send us Fan Mail We've all used the phrase "real people" — meaning the regular folks, the everyday ones, as opposed to the famous, the wealthy, the powerful. But what if that whole distinction is a lie? This week, I'm pulling apart the binary between "ordinary" and "extraordinary" — sharing a story from my own childhood, a lesson from my years writing public policy, and some genuinely surprising research on what actually makes us alike. Spoiler: the line between you and a billionaire is a lot...
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  This Unsexy Food Might Be the Secret to a Longer Life 18.06.2026 18min

  Send us Fan Mail The Quiet Power of Legumes. What if the secret to a longer, healthier life isn’t trendy, expensive, or Instagram-worthy — it’s sitting in a can in your pantry right now? Today, I break down why legumes show up again and again in the diets of the world’s longest-living people, and how to add them to your plate without overhauling your life. Calls to Action • Rate and subscribe to Project Weight Loss • Share this episode wi...
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  I Can’t Get No Satisfaction — Or Can I? 11.06.2026 20min

  Send us Fan Mail The Capacity to Have and Live “Whole” - Contentment What if the word you’ve been underestimating your whole life is the very key to what you’ve been reaching for? In this episode, we explore contentment — not as a lesser version of happiness, but as the deep, stabilizing foundation from which real growth, goals, and real quality of life are built. We’ll walk through the “Goal Sandwich framework” for grounding your desires in what you already have. We’ll unpack the conce...
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  The Missing Piece That Makes Exercise Actually Stick (Exercise Part 2) 04.06.2026 14min

  Send us Fan Mail I have been in your shoes — starting strong, riding the wave of motivation, and then one day, without warning, just... stopping. In this episode, I dig into why that happens, and I promise you, it is not a willpower problem. It is an experience problem — and once you understand the difference, everything changes. I am sharing research-backed strategies that are so simple, so doable, that you might actually laugh at how practical they are. We are talking about what your brain ...
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  Stop Waiting to Feel Motivated: The Exercise System That Actually Works 28.05.2026 15min

  Send us Fan Mail Have you been "about to start exercising" for longer than you'd like to admit? You're not lazy — you're human. And that's exactly the problem this episode solves. In Part 1 of this two-part series, we're ditching the motivation myth and replacing it with something that actually works: a simple, research-backed system that takes the decision-making out of exercise entirely. Because the hardest part of working out isn't doing it — it's deciding whether to do it. We're covering ...
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  Living Free from Food Obsession 21.05.2026 21min

  Send us Fan Mail In this episode, I'm sitting with something that has weighed on so many of us for far too long — the relentless mental noise around food, what I call food chatter, and what it actually takes to quiet it for good. I'm not talking about another meal plan or a new set of rules. I'm talking about what is happening in your brain when the spiral starts, and the two science-backed strategies that peer-reviewed research has proven can interrupt it. We dig into Rumination-Focused Cogn...
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  Maester Dr. Judson Brewer — Breaking the Habit Loop 14.05.2026 37min

  Send us Fan Mail What if everything you thought you knew about breaking a bad habit was wrong? In this episode of Project Weight Loss, we sit down — well, metaphorically — with one of the most brilliant scientific minds in the field of habit change and mindfulness: Dr. Judson Brewer, affectionately known as Dr. Jud. With over 20 years of NIH-funded research, a TED Talk viewed millions of times, and three powerhouse books, Dr. Jud has cracked the code on why we do the things we do — even when ...
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  The Gift of Curiosity — And the Place That's Been Giving It Away for Free 07.05.2026 22min

  Send us Fan Mail Curiosity, Habit Loops & the Hidden Treasure of Your Local Library What if the reason you can't stop eating had nothing to do with willpower — and everything to do with your brain running on autopilot? This week I'm exploring just that – the autopilot trap. We are exploring behavior change research AND in the fabric of our communities: curiosity. If you work in wellness, coaching, project management, or leadership, this one's worth a listen. Quot...