THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

Predictable Patterns: The Plot Twists You Totally Saw Coming

Have you ever watched yourself make the same decision, at the same time, in the same situation—again and again—and thought, “Why do I always do this?” Maybe it’s Friday night. You feel tired, drained, maybe a little rebellious. You think, “I’ll just loosen up this weekend and start over Monday.” And then Monday rolls around, and you’re standing in front of the mirror, wondering how you got back here—again.
Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Predictable patterns. 
Predictable patterns are the loops we know by heart. The scripts our brain has memorized. The decisions we almost expect ourselves to make. And the more often they happen, the more permanent they start to feel.
But what if “this always happens” didn’t mean you were doomed to repeat it? What if it just meant you were in a habit loop that can be rewritten?
Before we dig into all that, let’s do a final recap of where we’ve been on this excuses journey.
In Episode 1, we talked about excuses as mental habits—not personality flaws. You learned the Excuse-Proofing Process: Pause, Ponder, Pivot, Practice.
In Episode 2, we covered emotional excuses—when food feels like a reward, relief, or rebellion.
Episode 3 unpacked minimizing excuses—the “just a bite” and “this doesn’t count” thoughts that add up over time.
In Episode 4, we tackled scarcity excuses—the “now or never” mindset that tricks you into overeating because you think it’s your only chance.
Last week, in Episode 5, we talked about overwhelm excuses—those “it’s too hard” and “I don’t have time” thoughts that show up when your brain feels like it’s drowning.
And now, here we are, at the finale. Predictable patterns. The loops you see coming. The places you fall off track in ways that feel frustratingly familiar. Let’s talk about what those patterns mean—and how to change them without needing a complete personality transplant.
Ready? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Overwhelm Excuses: When Food Feels Easier Than Facing the Day

Have you ever looked at your to-do list, then looked at the fridge, and thought, “I just can’t deal—I need something to eat”? Or said to yourself, “I want to take care of myself, but I don’t have the energy, I don’t have the time, and honestly, I just don’t have it in me today”?
That’s overwhelm talking. And when overwhelm takes the wheel, the drive-through starts to look like self-care.
Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Overwhelm excuses. 
These excuses don’t always sound dramatic. They sound tired. Logical. They sound like you are protecting your sanity. And in some ways, you are. Your brain is doing its best to help you cope. The problem is, it often trades short-term relief for long-term frustration.
Before we dig into that, let’s do a quick recap.
In Episode 1, we covered how excuses aren’t flaws—they’re just protective habits your brain uses to dodge discomfort. You learned how to Pause, Ponder, Pivot, and Practice.
In Episode 2, we tackled emotional excuses. The kind that show up when food becomes your comfort blanket.
In Episode 3, we talked about minimizing excuses—those little “doesn’t count” moments that quietly chip away at your progress.
And in Episode 4, we exposed scarcity excuses. Thoughts that made food feel limited, special, or socially required.
For today Let’s unpack overwhelm.When life feels too full, the mental load. The pressure. and your brain says, “Forget it.This is all too hard.”
Ready? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Scarcity Excuses: The “Now or Never” Nonsense Tour

Have you ever thought, “I better eat this now—it’s my only chance”?Or, “I can’t throw that away. That would be wasteful.”Or maybe, “This is vacation food. It doesn’t count.” 
Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Scarcity excuses. Scarcity excuses love to sound noble. Practical. Even generous. But underneath all that helpful-sounding logic is fear. Fear of missing out. Fear of being wasteful. Fear that if you don’t eat it now, you’ll never get the chance again. Scarcity thinking doesn’t just affect your choices—it erodes your trust in yourself.
Before we get into that, let’s do a quick recap.
In Episode 1, we laid the groundwork: excuses are just mental habits designed to protect you from discomfort. We talked through the Excuse-Proofing process—Pause, Ponder, Pivot, Practice.
In Episode 2, we looked at emotional excuses—like “I deserve it” or “I just want it”—where food gets used as a shortcut to reward, comfort, or relief.
Then in Episode 3, we explored minimizing excuses—those quiet little “just one bite” moments that add up more than we think.
Today, we’re looking at scarcity excuses—thoughts that make food feel like a limited-time offer, or a social obligation, or a moral duty to the Clean Plate Club.
Let’s dig into the fear of not having enough—even when you’re already full.
Ready? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Minimizing Excuses: Death by a Thousand Nibbles

Have you ever thought, “Just one more bite,” or “This isn’t a real snack”? And then before you know it, you’ve grazed through dinner while cooking it, tasted everything twice, and now you’re halfway into the evening wondering why you’re still hungry... or worse, why you feel stuffed but not satisfied?
Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about Minimizing excuses. Minimizing excuses are slippery. They sound harmless. They dress themselves up in logic. “It’s just a little taste.” “It’s not like I’m bingeing.” “This one day won’t make a difference.”
But if you’ve ever felt like you’re working so hard and not seeing results, it might be these quiet little decisions that are clogging up the system.
Before we dive in, let’s do a quick check-in on where we are in the series.
In Episode 1, we talked about what excuses really are—mental habits, not moral failings—and we walked through the Excuse-Proofing Process: Pause, Ponder, Pivot, Practice.
In Episode 2, we got personal and unpacked emotional excuses. That’s when food becomes your therapist, your reward, your stress relief. And we looked at the real needs hiding underneath the hunger.
Today is all about the excuses that don’t scream. They whisper. 
Ready? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 
 

Emotional Excuses: When a Hug Looks Like a Cupcake

Have you ever found yourself standing in the kitchen after a long day, thinking, “I just need something sweet”? Not because you're hungry. Not because it's time for dinner. But because your nerves are fried, your patience has packed up and left, and your brain is screaming, “I need a win.” or “I want to relax and now it’s my turn.”
Or maybe it’s not even about stress. Maybe you had a good day. You got a lot done, you kept things together, and now you want a reward. And that reward just happens to look like a cookie. Or a drive-thru order. Or that giant glass of wine that can fit the whole bottle in one glass.
The problem is that cookies aren't about hunger at all. It’s your brain asking to be seen, soothed, or celebrated.
Welcome back to our 6 part series on excuses called Excuses Exposed. Today we’re talking about emotional excuses. The ones that whisper things like, “I deserve this,” or “I just want it,” or “It’s not fair.” These are the moments when food becomes your therapist, your reward, or your tiny rebellion.
And listen, I get it. These thoughts feel true. But what they’re really doing is putting food in charge of your feelings—and that’s a lot of pressure to put on a bag of chips.
Before we dig in, let’s do a quick recap of where we’ve been and where we’re headed.
In Episode 1, we broke down what excuses really are. Not signs of failure. Not personality flaws. Just mental habits—ways your brain tries to avoid discomfort. We talked about the four-step Excuse-Proofing Process: Pause, Ponder, Pivot, and Practice.
Today, we’re taking that process and applying it to one of the most common excuse families: emotional eating.
But for now, let’s get into the messy, very human world of emotional eating.
Ready? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

“Wait… That’s an Excuse?!”

Have you ever said to yourself, “I know what to do... I just don’t do it”? Maybe you’ve had that moment where you’re standing in front of the fridge, not even hungry, thinking, “Why am I here again?” Or you planned to go for a walk, but Netflix and the couch made an offer your brain just couldn’t refuse.
It’s frustrating, right? Because you’re smart. You’ve read the books. You’ve probably downloaded half the internet on what to eat, how to move, how to lose the weight. So why does it feel like your actions keep skipping town without your permission?
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Welcome to Excuses, Exposed — a special series from the Confident Body Podcast. If you’ve ever felt like you know what to do to lose weight, but just can’t seem to follow through… this one’s for you. Because guess what? You’re not broken. You’re not weak. You’re not lacking motivation. You’re just running up against some very convincing stories your brain has been repeating for years. Stories that sound helpful… but quietly keep you stuck.
In this six-part series, we’re going to shine a light on the most common mental habits—excuses—that hold you back from feeling confident in your body and consistent in your habits. Each episode will walk you through a specific type of excuse, break it down with real-life weight loss examples, and give you simple tools to recognize it and respond on purpose.
Here’s what we’ll cover:
In Episode 1, we’ll start with the basics: what excuses really are, why they feel so true in the moment, and the four-step process you can use to work through them without shame or self-sabotage.
Episode 2 dives into emotional excuses—those moments when food becomes your therapist, your cheerleader, or your quick escape.
In Episode 3, we’ll unpack minimizing excuses—the “just one bite won’t hurt” kind of thoughts that seem small, but add up fast.
Episode 4 tackles scarcity excuses—the “now or never” stories that push you to clean your plate or eat like it’s your last supper.
Episode 5 is all about overwhelm excuses—the kind that show up when life feels too heavy and food feels like the only relief.
And finally, in Episode 6, we’ll take on predictable patterns—the weekend spirals, the holiday free-for-alls, the “I’ll start over Monday” trap—and how to break the cycle without needing perfection.
Each episode is designed to help you pause, rethink, and pivot with purpose. You’ll get real, relatable examples, and a tiny action step to take with you into the week.
So if you’re ready to stop arguing for your limitations and start leading with intention, this is your invitation to begin.
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Today, we’re going to talk about why excuses happens. And no, it’s not because you’re lazy, broken, or secretly allergic to vegetables. It’s because you’re human. And your brain is doing what it was wired to do—protect you.
But if we don’t call out the excuses for what they are, they start running the show. They keep us stuck in a loop—same weight, same thoughts, same late-night snacking pattern on repeat.
So in today’s episode, I’m going to show you how to recognize those sneaky little thoughts that sound reasonable in the moment—but are actually holding you back. And I’m going to teach you the four-step process that helps you Excuse-Proof your mind.
Yes, your brain will still throw excuses at you. It’s not going to become a motivational guru overnight. But with this process, you won’t have to believe every thought it offers you. You’ll be able to pause, question, and move forward anyway.
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Tired of Chasing the Scale

Have you ever felt like the harder you chase weight loss, the more drained, discouraged, and disconnected you feel. It’s like chasing weight loss turns into a full-time job you never signed up for — exhausting, never-ending, and somehow never enough, no matter how hard you try? Like no matter what you do, the number on the scale holds all the power.
Chasing weight loss is like staring straight at the sun. It seems so bright and promising at first — like it’s going to solve everything — until it just leaves you squinting, burned out, and wondering why you’re so tired all the time.
It’s interesting how reaching a certain number feels so urgent... but even when you get close, it still doesn’t feel like it’s fixing the real problem.
The problem isn’t that you want to lose weight, but how you’re seeing it. There’s a different way to approach your goals in weight loss. One that doesn’t leave you fried or frustrated.
Today, we’ll cover:
why chasing the number actually burns you out faster,
what you’re really hoping weight loss will give you,
and how to use a simple tool — a PRISM — to reconnect to the real reasons you started this journey in the first place.
We’ll also talk about how to stop letting the scale steal your joy and build real momentum, no matter what the number says.
Are you ready to swap endless striving for strong, steady success?
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle

Is It Time To Pivot?

Have you ever felt super motivated to chase a health goal—only to hit a wall a few weeks later and wonder, “Why did I even want this in the first place?” If so, you’re not alone. And no, you’re not flaky or failing. You might just need a pivot.
In this episode, we’re digging into the moments when your goals stop feeling inspiring and start feeling like pressure. Whether you’re unsure about continuing a weight loss journey, craving more peace and flexibility, or just tired of chasing numbers, this episode gives you permission to pause, pivot, and prioritize what actually feels right for you.
What You’ll Learn:
Why it’s totally normal to feel conflicted about your goals (and how that’s a sign of growth)
How to tell when it’s time to shift from outcome-based goals to process-based habits
What to do when motivation fades and the scale starts feeling like a tyrant
How to reframe daily health work as maintenance—not punishment
Why changing your mind isn’t quitting—it’s choosing what matters now
Big Ideas:
Setting a goal without clarity is like decorating your living room for winter in the middle of July. It just doesn’t feel right anymore—and that’s okay.
Weight loss isn’t about the number—it’s about the feeling you think the number will bring. And guess what? You can start feeling confident, strong, or in control before the scale moves.
Think of your health like brushing your teeth. You don’t expect one brushing to last forever—it’s regular maintenance, not a punishment.
Goals are not tattoos. You’re allowed to pivot. In fact, the smartest people do.
 
Are you ready to pause, pivot, and prioritize what actually feels right for you? 
Aw yeah, let’s go! 
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Why You Keep Quitting

Have you ever eaten one cookie and thought, “Welp, I blew it—might as well start over Monday”? Or skipped one workout and spiraled into “I’m just not disciplined enough”? You're not lazy, and you're definitely not broken. You might just be tangled up with a sneaky little saboteur called perfectionism.
In this episode, we’re pulling back the curtain on why perfectionism—disguised as self-improvement—is actually hijacking your health journey. We’ll explore how to shift from all-or-nothing to just keep going… even if it’s messy.
In This Episode, You’ll Learn:
Why perfectionism isn’t about high standards—it’s about fear (with fancy shoes)
The 4 perfectionist personas in weight loss (hello, Rule Follower and Right Timer!)
How to make progress without needing every day to be perfect
The L.I.G.H.T. model to help you grow with self-compassion instead of shame
 
So are you ready to hit pause on perfection and open up to possibility.
Aw yeah, let’s go! 
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

“I just want to be done thinking about weight loss.”

Have you ever felt like you're always restarting your weight loss journey? Like one week you're super focused—you're doing A, B, and C—and the next week, you're thinking, "Ugh, this is so hard. I need a break." So you go back to eating how you want... but then the weight creeps back on, and suddenly you're right back where you started?
It feels like you're stuck in this exhausting cycle—being so “on plan” that you burn out, taking a break to live your life, then feeling like you’ve blown it and need to start all over again.
Why does it feel like weight loss is the only area of your life where you fall into that black-and-white, all-or-nothing thinking?
Today we’re unpacking:
Why perfectionism makes weight loss feel harder than it has to be
How the "I have to start over" mindset keeps you stuck
And what to do instead—so you can make steady progress without constantly hitting the reset button
We’re also going to address that sneaky sabotagey thought “I just want to be DONE thinking about weight loss.”
Are you ready to stop swinging between “all in” and “all out” and finally find your groove? 
Aw yeah, let’s go! 
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle