After struggling with my weight for over 20 years, it was the process of paying off $130K in debt that taught me everything I needed to know about weight loss. I had worked in the nutrition & fitness industry for 10 years, studied nutrition in college and grad school but didn't figure it all out until I paid off my debt. These powerful lessons transformed my finances, my body and my health.

Our weight struggles are about much more than what we eat. If weight loss was as easy as choosing healthy foods, we wouldn't have an obesity epidemic. Most of us know how we could improve our diets, but the problem is our MENTAL game. Mindset, motivation, willpower and discipline are usually what keep us from reaching our goals. In today's episode we talk about how to quickly and permanently overcome your emotional eating so you can make LASTING changes and break the hold that food has on your life. 

In this episode we're talking about alcohol and fat loss & if you can have both! We talk about how alcohol impacts metabolism, how it can increase your likelihood of being in fat-storage mode but we also talk about becoming aware of how alcohol impacts YOU in a unique way. Does alcohol increase your cravings? Does it make you bloated? Finally, we go into practical implementation strategies for how to enjoy alcohol without trashing your fat loss goals. 

In this episode we are talking about the thing that derails our progress: our old, negative thought patterns. Yup, most of us are passive victims of our thoughts about our lack of willpower, our cravings and our bad habits. But we have the CHOICE to change those thought patterns and embrace new, productive, helpful thoughts that will propel us towards our goals and this episode tells you how.

It is not just about the QUANTITY of your sleep. The QUALITY of your sleep might be preventing your weight loss. That's right, when we don't get into those deepest stages of sleep, we are making weight loss an uphill battle. We talk about how sleep deprivation leads to insulin resistance and how stress, light exposure, food & exercise can impair our ability to get good, quality sleep. We also go through concrete steps you can take TODAY to allow your body to get into those deeper phases of sleep. 

Today we're answering a question from a listener concerned that eating more fat will raise her cholesterol levels. We talk about the MAJOR myths about cholesterol including how cholesterol is actually a healing substance and the fact that high cholesterol is a sign of chronic damage in the body. We talk about how to identify the REAL source of the problem to avoid what doctors measure as "high cholesterol". We talk about how cutting out dietary fat can actually send your body's production of cholesterol into overdrive and what you need to do to stay healthy & maintain your vascular health. 

In this episode we talk about what Primal is, why I chose the Primal approach and define my top 10 Primal Principles for Fat Loss and how they'll help you reach your goals and maintain them for life. 

This episode is all about estrogen. Estrogen dominance accelerates weight gain and makes weight loss an uphill battle. We unknowingly feed our estrogen dominance with our diet and lifestyle choices. In this episode we talk about how estrogen becomes a weight loss nightmare for both men and women and we establish concrete steps for reducing your overall estrogen levels, eliminating estrogen dominance, and improving your overall health and weight loss potential naturally. 

Sometimes people feel stumped for breakfast ideas once they realize that the bagel, cereal and oatmeal aren't the best options for fat loss. There often isn't time to spend 30 minutes preparing breakfast when you're trying to get out the door. In this episode we talk about healthy, fat loss breakfast options that work when you have time and when you don't. I give tons of recipes & meal ideas and talk about what to go for and what to avoid. 

The thyroid hormones tend to take a lot of the blame when it comes to an ability to burn fat or chronic low energy levels. The thyroid hormones are incredibly sensitive to our diet, lifestyle and environment and then can totally derail our fat loss efforts if they are out of balance. In today's episode we talk about the factors required for optimal thyroid function and how we can implement specific nutritional, exercise and lifestyle strategies to optimize our thyroid function naturally!

We are talking everything bulletproof coffee!!! Why I drink it, what it is, why low toxin, high quality coffee is important, what grass fed butter is and why it matters, what MCT is oil is and how it improves your health. We go into how to make bulletproof coffee, where you can buy the ingredients and how it will make you feel!

Your hormones control your ability to burn fat. They can put you in fat storing mode or fat burning mode. But most people don't know whether or not their hormones are balanced! It's easier than you think! Our hormones are CONSTANTLY signaling us and letting us know when there is a problem, we just don't know how to interpret the signals! In today's episode we talk about how you can quickly identify if your hormones are balanced, which hormones are out of balance and we talk about specific steps to take to achieve balance where you need it most! 

How do you handle your sweet tooth? In this episode we're talking about both long term and immediate strategies for taming your sweet tooth WITHOUT restriction & deprivation so you can reach your fat loss goals and enjoy your food along the way.

Hormones have EVERYTHING to do with fat loss regardless of your age or gender! Most people seeking weight loss don't know how or why to balance their hormones. In this episode we talk about how your hormones influence fat loss and specific diet and lifestyle changes you can start making TODAY to get your hormones balanced for effortless fat loss. 

In our 3rd QA episode we're answering a question from a reader who doesn't like exercise or vegetables and needs to balance weight loss with her many other priorities including kids, husband & work. We talk about how to navigate weight loss when you don't like vegetables or exercise and establish what matters MOST when it comes to getting results. 

We talk a lot about how avoiding carbs in the morning and limiting them to your evening meal or post workout is best for fat loss. In today's episode we're talking about how and why some people can eat carbs all day and stay very lean or how some people lose weight eating oatmeal for breakfast. We'll describe the different factors that influence your own unique carb tolerance AND how you can improve it! 

Everybody wants a plan. They want to know what to eat, what to avoid, when to exercise and how. They want approved food lists and meal plans. But what if that's actually not the best way to reach your goals? Here's a hint: it's not. In this episode we talk about how that approach might be holding you back and how you can actually accelerate your progress to your fat loss goals by creating your OWN plan. But how do you do it? How do you know where to start? We'll tell you!!

Lots of people stay on track all day but blow their progress by overeating at night. They've exhausted their willpower, they're tried, they can't stand up against the strong cravings and the inevitably undo their daily progress by overindulging at night. Today we address that issue and give 7 specific strategies for overcoming nighttime overeating. 

Carbs aren't evil. But the way we eat them might be making us fat. In this episode we talk about how carbs have the potential to make us fat. We get into carbohydrate spillover, or the conditions under which carbs are actually converted to fat and stored as body fat. Fortunately, we talk about how to avoid that! We talk about how you can enjoy carbs without having them contribute to weight gain! 

Anyone can get motivated for a few days or weeks but how do we actively sustain motivation for the duration of our weight loss journey? In today's episode we talk about concrete steps you can take to constantly fuel your motivation and transform your life in every way you can possibly imagine.

There are so many different strategies out there as it relates to carbs and fat loss. Carbs are NOT the enemy of fat loss but they can be if you aren't careful! When it comes to carbs there is a true right time and wrong time to eat them and achieve your fat loss goals. In this episode we're talking about what happens when you eat carbs at the wrong time, what is the right time, and how to enjoy carbs and still burn fat. 

What you know about dietary fat is wrong. Politics, greed and ignorance painted a picture of dietary fat that is not only wrong but dangerous. It has perpetuated the obesity epidemic and allowed us to become addicted to sugar and processed frankenfoods. In this episode we talk about the TRUTH about dietary fat - why it's important, how it can actually help us BURN stored body fat and the ways in which is keeps us healthy. You'll learn the best fats for fat loss and the fats you want to avoid for optimal health.

Sugar addiction is real. If you feel like you're failing to reach your weight loss goals because you can't overcome your cravings, its not that you're weak - it's that you've trained your brain to crave and desire sugar. In this episode we talk about the science of cravings and sugar addiction but more importantly we talk about steps you can take to break the cycle and free yourself from your sugar addiction.

Getting started with weight loss can be daunting. Most of the time we bite off more than we can chew and end up frustrated and overwhelmed. Today, we establish a few key strategies for getting started, staying motivated and making progress that will last! 

The 80/20 rule tells us that 80% of our results come from only 20% of our efforts. This episode will help you identify the SMALL list of activities that generate the most results. We'll talk about how focusing on a smaller number of tasks or goals can dramatically accelerate our progress towards our weight loss goals - or any goals in life!