These Little Moments Podcast

Episoder

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  Breaking the All-or-Nothing Cycle: Sam Forget on Coaching Abroad, Building Habits That Stick & the Improv Class That Changed His Life 13.08.2026 1t 7min

  Sam Forget started his coaching business at 16 years old — power blocks in the trunk of his Hyundai Sonata, driving an hour in any direction to train anyone who'd hire a teenager with a passion for fitness. That was 2012. By 2018 he took everything online, moved to Miami knowing nobody, and hasn't really stopped moving since. Miami, New York, London, Spain, Argentina, Colombia. The world is basically his office, and he's figured out how to maintain his health, his training, and his client work through all of it.A big part of this conversation digs into the all-or-nothing cycle — the pattern Sam sees in almost every client he works with and something he lived himself early in his career. We talk about what it actually takes to break that cycle. Not by going harder, not by going softer, but by finding the 70–85% execution range and giving it a real chance to work. The thing that hit me most was this idea of building your plan around the busiest, most fried version of yourself — not the motivated Monday-morning version who's ready to do everything.We get into how Sam manages his own fitness and nutrition through last-minute international moves — like the Friday night he realized he needed to be in Colombia by Saturday. Exercise swap backlogs, flexible meal structures, what "adaptable" actually means when you're working out in a packed gym in Medellín where every machine is taken. There's also a really solid chunk on what proof looks like for clients — the data points that show them imperfect consistency is still producing results — and how that evidence changes everything about how people show up going forward.We wrap in two places I didn't expect: tattoos — Sam has full sleeves, knuckles, chest, a jungle-themed leg sleeve, and a frog going in the Achilles because it fits and he thinks it's cool — and Sam's little moment, which was an improv class in Miami that he spent the entire week beforehand hoping would get canceled. He showed up the only person there with zero theater experience, completely terrified, bright red, soaked in sweat. By minute five of his first scene, something cracked open. He's been chasing that feeling ever since.Sam Forget on Instagram — @coachsamforgethttps://www.instagram.com/coachsamforget/Transformation Talks Podcast — hosted by Sam Forget🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  Do You Actually Need Electrolytes? The Truth About What You're Buying — and Who Really Needs Them 05.08.2026 40min

  Paul's back — overwhelmed, in Philadelphia, and dealing with Charlie the eight-month-old black golden retriever who has somehow managed to poop both on the couch and out of his crate onto the floor in the same week. Meanwhile I'm freshly returned from a stretch of travel — East Coast, bachelor party, four-ish weeks in Vancouver — carrying a little anxiety and a long to-do list I've made peace with probably never finishing. We got real about that feeling of losing the fire you had when you first started your business, and whether that's a red flag or just what sustainable looks like after you've been doing this long enough. Paul also dropped that he's doing EMDR therapy, had a full panic attack in his first session when the electrode buzzed his surgically repaired shoulder, and somehow still booked the follow-up. Wild.Then we got into the actual reason Paul wanted to do this episode: he's tired of answering questions about electrolytes. Not because it's a bad question — but because most people asking it genuinely do not need them. The marketing from brands like LMNT, Liquid IV, and basically every podcast sponsor on the internet has convinced everyday gym-goers and dog walkers that they're chronically electrolyte-deficient. They're not. Paul is our head of R&D here at These Little Moments, and he came with the research to back it up.We break down what electrolytes actually are — sodium, potassium, magnesium, chloride, calcium — and what they do in the body. The key one for hydration is sodium, because where sodium goes, water flows. And the people who actually need to supplement with it are endurance athletes, heavy sweaters, people who are sick and losing fluids fast, those on strict keto, folks with certain medical conditions like POTS, and some older adults at risk of dehydration. If you're going to the gym for an hour or walking your dog, you don't need to slam 1000mg of sodium. You probably just need more water.We also talk about the GI side effects of stevia in a lot of electrolyte powders, how to actually tell if you're a salty sweater (lick test, or look for the white salt line on your hat — Paul's running caps are apparently evidence), why Gatorade actually gets unfairly roasted, the proper dosing window for endurance athletes, and — in true These Little Moments fashion — whether squishing a cockroach releases its eggs. Science was done. Verdict reached. You're welcome.⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  GLP-1s Explained: The Real Deal on Weight Loss Medications, Food Noise & Life After Ozempic 27.05.2026 47min

  We kick this one off the way we always do — just talking. Paul's lupus is somehow in the best shape it's ever been despite a stretch of travel, stress, and general chaos, which honestly tracks.He also got a new puppy named Charlie — a supposedly golden retriever who came out black, so there are some questions there. I'm reading my first fiction book in years (Dungeon Crawler Carl, it's actually great), heading to Vancouver to see my girlfriend, and planning a trip back to Connecticut to see family and let my mom dye my hair icy blonde. Normal stuff.Then we get into the actual topic: GLP-1 medications. These things are everywhere right now — Ozempic, Wegovy, Mounjaro — and whether you're curious, currently using one, or coaching someone who is, this episode is worth your time. Paul did his research (he called it extensive, I'll let you be the judge), and we break down what GLP-1s actually are, what glucagon-like peptide-1 does in the body, and why these medications work across multiple pathways — not just appetite suppression.We talk about who actually benefits from GLP-1s, because it's not a blanket answer. We get into food noise — that constant mental chatter around food that a lot of people don't even realize they have until it goes quiet — and why that alone can be life-changing for certain people. We also get real about the risks, the cost reality (most people are paying out of pocket), the side effects, and what the research actually shows versus what's being hyped on social media.The part I think matters most: what happens when you come off them. This is where lifestyle, meal structure, and habits become non-negotiable. The medication quiets hunger — it doesn't build the skills. That part is still on you. We talk through how we approach this with our own clients and what the off-ramp actually looks like when it's done right.Paul's IG: @paulbuonoChapters00:00 Introduction and Personal Updates07:27 Understanding GOP-1 Medications20:06 Who Can Benefit from GOP-1s?22:27 The Importance of Lifestyle Changes with GOP-1s26:25 Understanding Food Noise and Its Implications27:28 Risks and Considerations of GLP-1 Medications29:53 When to Consider Coming Off GLP-1 Medications32:53 Side Effects and Management of GLP-1 Medications36:42 Preparing for Life After GLP-1 Medications42:24 Personal Updates and Future Plans🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  From 365 Pounds to Bonus Time: Rob DiMedio on Bariatric Surgery, Building Habits & Healing Your Relationship With Food 22.04.2026 57min

  Rob DiMedio doesn't sugarcoat anything. He was 365 pounds, staring down a future he didn't want, and made a decision that changed everything. This episode is his story — but more than that, it's a blueprint for what it actually takes to make change stick after bariatric surgery, or honestly, after any major health intervention.We dig into what most people get wrong after surgery. Bariatric surgery is a starting point, not a finish line — and Rob has built an entire framework, the Busy Bariatric Method, around that idea. We talk about the habits, the mindset shifts, and the non-negotiables that separate people who keep the weight off from people who don't. This isn't about willpower. It's about having a clear plan and knowing what you're actually up against.A big chunk of this conversation goes somewhere most fitness podcasts don't — the emotional relationship with food. Rob gets into why healing that relationship is non-negotiable for long-term success, how therapy and journaling played a role in his own journey, and why so many people hit a wall post-surgery because they never addressed the psychological side of eating.We also hear about the Busy Bariatric Boot Camp, how Rob's background in education shaped how he teaches health, and what a conversation with his late father's memory still brings to how he shows up every day. He calls it bonus time — the life he almost didn't get to live. This one hit different.Rob DiMedio: @robssweightishistoryBootcamp: https://go.busybariatrics.com/summercamp26🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  Gut Health Unpacked: What Your Microbiome Is Actually Telling You 15.04.2026 1t 12min

  We've been wanting to do this one for a while. Gut health is one of those topics that gets thrown around constantly — everybody's talking about probiotics, green powders, elimination diets — but most of the conversation is either oversimplified or just flat-out wrong. This episode is our attempt to actually make sense of it.We get into what the microbiome actually is, why diversity matters more than most people realize, and how the food you eat either builds or breaks down that diversity over time. Fermented foods come up a lot here — and not in a "drink kombucha and you're fixed" kind of way. We talk about what the research actually shows and what your everyday dietary choices are doing to your gut ecosystem whether you're thinking about it or not.There's a good chunk of this episode spent on the stuff nobody talks about — the limitations of gut testing, why blood work alone misses the picture, and why elimination diets are a tool, not a personality. We also get into the gut-brain connection, which honestly was one of the more mind-opening parts of the conversation for me. Stress isn't just mental. It's showing up in your gut, your immune system, and potentially your autoimmune risk.We close out with what we'd actually tell someone who's struggling with gut issues right now — food journaling, building sustainable meal structure, and why green powders are probably not the thing you think they are. Real talk, no fluff.Follow Paul: @paulbuono🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  HRV Unpacked: Wearables, Stress, Sleep & Actually Listening to Your Body - feat. Paul Buono 01.04.2026 1t 5min

  We start this one where we always do — just talking. Paul's been dealing with some gastritis stuff, there's a caffeine situation, and somehow we end up in a whole conversation about cultural identity and name pronunciation. You know how it goes.Then we get into something I've been wanting to dig into for a while: heart rate variability. HRV gets thrown around a lot in the health and fitness world, but most people either don't fully understand it or they're obsessing over daily numbers instead of looking at the bigger picture. We break down what HRV actually is, what it's measuring, and why it matters as a reflection of your autonomic nervous system — not just as a fitness metric.We get honest about wearables too. Are they even accurate? (Spoiler: most of them aren't great.) We talk about which devices actually give you reliable readings, why body position and timing matter more than you think, and how to use this data to make real lifestyle changes instead of just feeling anxious about a number on your wrist.The second half gets into the stuff that actually moves the needle on your HRV — sleep quality, alcohol, circadian rhythm, and stress management. We talk about meditation, breathwork, journaling, and why being proactive about stress beats being reactive every single time. And we end up in a conversation that felt really real to me: the difference between creating from a place of love versus creating from fear and scarcity — and how that shows up in your health, your habits, and your life.🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgoodChapters00:00 Introduction and Personal Updates02:59 Understanding Gastritis and Health Experiences06:01 Cultural Identity and Name Pronunciation08:59 Diving into Heart Rate Variability (HRV)12:00 The Science Behind HRV and Stress Measurement14:57 The Impact of Wearables on Mental Health18:09 The Balance Between Optimization and Intuition20:52 The Accuracy of Wearable Devices30:16 Utilizing HRV Data for Personal Insights35:10 Improving HRV: Key Factors to Consider42:05 Understanding Stressors in Health44:43 The Impact of Fitness Trackers47:14 Stress Management Techniques01:00:21 Creating from a Place of Love vs. Fear
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  The Great Fat Debate: Seed Oils vs. Beef Tallow — Plus Bone Density, Weighted Vests & Finding Balance 18.03.2026 46min

  I brought Paul Buono back for a more "hinged" conversation and for a new bi-weekly segment I'm calling "FitBusters".This episode gets into one of the hottest debates in nutrition right now — seed oils vs. beef tallow. Are seed oils actually destroying your health? Is beef tallow the answer? We break it down without the fear-mongering, share our own real experiences with food, and land somewhere that might surprise you: it's about balance, not extremes.We also get personal about alcohol — Paul opens up about his past relationship with it and why moderation isn't just a buzzword, it's a practice. Then we shift into one of the trendiest pieces of fitness gear right now: the weighted vest. Do they actually help your bone density, or is it just another thing to spend money on? We dig into the research, talk Wolf's Law, and share what we think actually moves the needle when it comes to building stronger bones long-term.Chapters00:00 Introduction to the Podcast Chaos03:04 Life Updates and Personal Growth06:02 Transitioning to Fitness Topics09:06 Debate on Seed Oils vs. Beef Tallow12:06 Health Implications of Fats15:01 Anecdotal Evidence and Personal Experiences17:51 Finding Balance in Diets23:09 Navigating Alcohol and Health24:04 The Moderation Mindset25:39 The Weighted Vest Trend28:02 Bone Density and Weighted Vests31:49 Top Strategies for Bone Health35:31 The Psychology of Movement40:00 Final Thoughts on Health and Wellness🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  From Restriction to Sustainability: Nick's Health Transformation 04.03.2026 1t

  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.Chapters00:00 Introduction and Background03:52 Health Struggles and Diet History07:04 The Impact of Emotional Eating09:54 Realizations and Turning Points12:54 Family Influence and Legacy15:41 The Rebound Effect and Weight Regain19:04 Catalysts for Change and Seeking Help25:51 Navigating Confusion in Health and Fitness28:03 The Impact of Personal Loss on Health Choices31:29 Uncovering Deeper Issues Behind Eating Habits35:45 Transforming Relationship with Food38:22 Building Confidence Through Commitment40:37 Sustainable Weight Maintenance44:58 Fashion Journey and Personal Growth51:10 The Importance of Seeking Help56:35 Lessons from Rejection and Persistence🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  How to Regulate Your Emotions with Simple Breathwork 27.02.2026 17min

  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.Chapters00:00 Introduction and personal update03:15 Context: mental health, spirituality, and practical tools05:39 Science of breath and emotional regulation08:30 Introduction to box breathing technique09:01 How to do box breathing: step-by-step13:22 Gratitude and closing thoughts14:29 Benefits of quick relaxation techniques15:40 Using breathwork for emotional regulation16:17 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 Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  Breaking Free from Illusions: The Path to True Happiness 25.02.2026 17min

  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.Chapters00:00 Introduction and Personal Update03:43 The Illusions of Happiness07:06 Understanding Wealth and Time10:04 Breaking Free from Ego12:55 Steps to Overcome Illusions15:45 Conclusion and Reflection🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  From All-or-Nothing to Sustainable Success (Marcia's Story) 18.02.2026 38min

  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.Chapters00:00 Introduction to Marcia's Journey02:52 The All-or-Nothing Mentality06:00 Transitioning from Old Strategies08:59 The Importance of Mindset11:55 Finding Balance in Choices15:07 The Role of Stress in Weight Loss18:00 Sustainable Practices for Long-Term Success21:00 Embracing Change and New Seasons23:51 The Power of Small Decisions26:56 Advice for Those Starting Their Journey29:59 Final Thoughts and Reflections🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  From Caregiver to Self-Care: Tommy's Weight Loss & Personal Growth Story 11.02.2026 55min

  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 Chapters00:00 – Tommy’s Journey Begins02:28 – Weight Struggles & the Caretaker Role05:42 – Mindset, Confidence, and Self-Identity08:09 – Family Challenges & Emotional Weight11:01 – Loss, Grief, and Control13:24 – Setting Boundaries & Rebuilding Confidence15:50 – Food Anxiety & Emotional Eating18:56 – Embracing Change & Personal Growth21:37 – Small Steps Toward Independence24:11 – Finding Joy in Fitness & Running27:03 – Reflecting on Progress29:17 – A Major Weight Loss Milestone32:18 – Letting Go & Healing Through Loss35:31 – Honoring Strength & Memories39:09 – Stepping Outside Comfort Zones43:25 – Trusting Yourself & the Process🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  Why Most Fitness Plans Don’t Stick — and What Actually Works feat. Jared Hamilton 04.02.2026 59min

  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 Chapters00:00 – Why So Many Fitness Plans Fail03:33 – Then vs. Now: How Change Really Happens06:20 – Why Motivation Isn’t the Problem09:16 – Identity and Lasting Behavior Change11:50 – Cutting Through Fitness Industry Noise14:39 – Overwhelm, Tools, and Trend Fatigue17:28 – What Sustainable Progress Actually Looks Like20:39 – Minimum Mapping: Your “Bare Minimum” Plan26:50 – Aligning Actions With the Person You Want to Be29:17 – Rebuilding Trust With Yourself32:08 – Handling Setbacks Without Starting Over38:07 – Emotional Regulation & Self-Compassion43:48 – Understanding Emotions Without Letting Them Run You48:39 – Using Resistance as Feedback53:37 – Living and Training More Authentically👤 Guest InformationGuest: Jared HamiltonInstagram: @realjaredhamilton🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  When Fitness Becomes Harmful: Paul Buono on Eating Disorders & Mental Health 28.01.2026 1t 2min

  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 Chapters00:00 – Introduction02:29 – Paul’s Path into Fitness & Nutrition09:17 – Eating Disorders & Mental Health18:15 – Coaching, CrossFit & Performance27:09 – Family Dynamics & Support36:19 – Mental Health Tools & Self-Care45:29 – Vulnerability, Connection & Growth👤 Guest InformationGuest: Paul BuonoInstagram: @paulbuono🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood
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  From Chaos to Calm: The Power of Emotional Regulation feat. Mikki Bey 08.10.2025 1t 2min

  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: @getmikkibeyPodcast 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/calculatorFat 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=engFollow me on X: https://x.com/Ryan_KassimSubscribe to my YouTube Channel:https://www.youtube.com/ryankassimlifeisgoodDavid Protein Bars:https://davidprotein.com/BODYBYRYAN20% off Legion Supplements - Use code: BodyByRyanhttps://legionathletics.rfrl.co/542mpChapters00:00 Introduction to Emotional Regulation Coaching02:31 The Journey to Emotional Regulation06:08 Defining Emotional Regulation07:46 Sitting with Emotions11:13 Understanding Emotional Resistance15:09 Learning from Caregivers19:29 Coaching Techniques and Identity Change22:38 The Blend of Science and Soul in Coaching30:57 The Power of Small Changes32:41 Letting Go of Outcomes34:41 Embracing the Journey of Change36:28 Finding Joy in Contrast38:34 The Balance of Growth and Appreciation41:36 Trusting Life's Process47:10 Navigating Emotional Turmoil51:55 Moments of Transformation
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  From Bullying to Body Positivity: Jesse Mulley's Journey 01.10.2025 1t 1min

  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.overhaulPodcast 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/calculatorFat 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=engFollow me on X: https://x.com/Ryan_KassimSubscribe to my YouTube Channel:https://www.youtube.com/ryankassimlifeisgoodDavid Protein Bars:https://davidprotein.com/BODYBYRYAN20% off Legion Supplements - Use code: BodyByRyanhttps://legionathletics.rfrl.co/542mpChapters00:00 Introduction and the Importance of Thick Skin03:29 Jesse's Journey: From Struggles to Success06:10 The Role of Therapy in Transformation08:57 Understanding Body Positivity and Self-Love11:42 The Three U's: Past, Present, and Future You14:27 Embracing Uncomfortable Situations for Growth17:15 The Impact of Social Media on Health Journeys19:49 Finding Joy in Movement and Dance22:04 Conclusion: Living Authentically and Loving Yourself37:02 Exploring the Great Outdoors40:42 The Journey of Weight Loss and Skin Removal Surgery45:00 The Decision for Surgery: A Personal Journey52:28 Moments of Vulnerability and Growth56:41 Connecting with the Audience: Social Media and Support
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  Breaking the Cycle of Distrust 25.06.2025 16min

  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/calculatorFat 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=engFollow me on X: https://x.com/Ryan_KassimSubscribe to my YouTube Channel:https://www.youtube.com/ryankassimlifeisgoodDavid Protein Bars:https://davidprotein.com/BODYBYRYAN20% off Legion Supplements - Use code: BodyByRyanhttps://legionathletics.rfrl.co/542mpChapters00:00 Introduction to Self-Trust02:24 Understanding the Trust Issue04:45 The Cycle of Over-Promising06:56 Rebuilding Self-Trust09:34 Reflective Practices for Self-Trust11:44 Conclusion and Call to Action
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  The Truth About Motivation: Why You’re Not Lazy (And What to Do Instead) 11.06.2025 15min

  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 consistencyWhat’s really going on when you feel stuckHow to take action even when you don’t feel like itThe 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/calculatorFat 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=engFollow me on X: https://x.com/Ryan_KassimSubscribe to my YouTube Channel:https://www.youtube.com/ryankassimlifeisgoodDavid Protein Bars:https://davidprotein.com/BODYBYRYAN20% off Legion Supplements - Use code: BodyByRyanhttps://legionathletics.rfrl.co/542mpChapters00:00 Introduction to Motivation and Action05:10 Tools for Overcoming Lack of Motivation10:13 Final Thoughts and Resources
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  5 Weight Loss Hacks That Actually Work 15.05.2025 16min

  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/calculatorFat 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=engFollow me on X: https://x.com/Ryan_KassimSubscribe to my YouTube Channel:https://www.youtube.com/ryankassimlifeisgoodDavid Protein Bars:https://davidprotein.com/BODYBYRYAN20% off Legion Supplements - Use code: BodyByRyanhttps://legionathletics.rfrl.co/542mpChapters00:00 Introduction to Weight Loss Hacks02:50 The Volume Hack: Eating More for Less06:02 Mindset Shift: Winning the Next Five Minutes08:54 The Three to One Plate Method12:05 Grocery Swaps and Environmental Control15:04 Building Confidence with the Highlight Reel Journal
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  From Grief to Growth: Reclaiming Health, Identity & Self-Worth feat. Stephanie Crassweller 07.05.2025 47min

  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/calculatorFat 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=engFollow me on X: https://x.com/Ryan_KassimSubscribe to my YouTube Channel:https://www.youtube.com/ryankassimlifeisgood20% off Legion Supplements - Use code: BodyByRyanhttps://legionathletics.rfrl.co/542mpChapters00:00 Introduction to a Unique Lifestyle03:03 Journey from Education to Health Coaching05:57 The Impact of Personal Loss on Professional Growth08:55 Navigating Grief and Emotional Awareness12:12 The Dichotomy of Work and Personal Life14:55 Understanding Emotional Suppression and Authenticity17:49 Reframing Life Experiences and Building Resilience22:42 Breaking Cycles and Embracing Growth25:31 The Importance of Self-Worth28:00 Understanding Identity and Self-Perception32:27 Defining Values in Relationships35:24 Advocating for Women's Health40:26 Taking Action Towards Health and Wellness44:27 Catalysts for Change: Personal Moments of Growth