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

Does Feeling Your Feelings Freak You Out?

Have you ever felt like your emotions were just too much—too big, too heavy, too uncomfortable to sit with—so you ended up reaching for food instead of facing them?
And somehow you find yourself elbow-deep in a bag of chips or three scoops into the ice cream carton before you even realize what you're feeling? Like something was bugging you… but you couldn't name it. You just knew you needed to eat something to make it go away?
Why does it feel so scary to feel your feelings… and what would actually happen if you stopped trying to fix or stuff them?
In today’s episode, we’ll cover:
Why emotional discomfort makes us run (straight into the snack drawer)
Why feelings feel scary (especially when weight loss is your goal
How pushing feelings away with food doesn’t protect you—it traps you
How to safely sit with big feelings without getting overwhelmed 
A step-by-step tool to help you feel instead of fix. (I promise it’s not scary, doesn’t delve up your past, and it takes less than 2 minutes.)
So if you're ready to stop stuffing, start listening, and surf the waves of emotion without wiping out, then let’s go!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

How People Pleasing Sabotages Your Weight Loss

Have you ever said yes when you really wanted to say no, just to avoid disappointing someone? Have you ever ended up cleaning the kitchen at 10 p.m. while eating cookies over the sink, because you were running on empty from managing everyone else’s needs all day?
Why does it feel so hard to speak up for yourself, set a boundary, or just take a moment to breathe, without guilt tagging along like a shadow?
If you’ve ever felt like you have to be the glue, the fixer, the helper, the one who keeps it all together, this episode is for you.
Today we’re talking about people pleasing. We’ll cover:
why your brain is wired to keep the peace,
how guilt, expectations, and resentment hijack your energy and your eating habits,
and how to shift from over-functioning to empowered, clear choices that support your goals and your well-being.
 
So, are you ready to unpack people pleasing, poke around in your emotional pantry, and find out how to nourish your needs before you reach for the snack drawer? Let’s do it.
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

This is gonna take FOREVER!

Have you ever caught yourself thinking, “Ugh… this is going to take forever”?
Maybe it was after stepping on the scale and seeing no change—again. Maybe it was that moment when you realized how far you feel from where you want to be. Maybe it was when you just wanted to feel comfortable in your jeans… and the button still tugged.
And then that thought hits: It’s just too much. It’s going to take too long.
Why does it feel like everything worthwhile takes too long—and why does that one little thought carry so much power that it stops us before we’ve even get a chance to gain momentum?
In today’s episode, we’re peeling back the layers of the “It’ll take too long” story. You’ll learn:
Why your brain naturally resists slow progress ( that’s normal!)
How impatience is sneakier than you think, and how it sabotages you
What to do instead, so you can actually start feeling good as you go
So if you’re tired of rushing, quitting, and starting over… and you’re ready to quiet the tick tock of your inner countdown timer and build a life that lasts—let’s dive in.
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Listen Again: The Tyranny of the Shoulds

Have you ever found yourself trapped in the endless cycle of "shoulds"? You know, those nagging thoughts that tell you what you should be doing, how you should look, and who you should be? It's like having a not-so-helpful, naggy backseat driver living in your head, right?
But does listening to those "shoulds" actually get you anywhere? Or do they just slow you down, leaving you feeling guilty and stuck?
In today's episode, we're diving headfirst into the murky waters of those "shoulds" swimming around in your head. We'll explore why we're so afraid of trying and failing, and how we can start to break free from the guilt they bring.
Today we’re gonna uncover the secrets to noticing and depersonalizing those "should" thoughts, and learn how to question them like a pro - or even - a hero. Plus, we'll sprinkle in some wisdom from voices you respect, helping you see those "shoulds" in a whole new light.
So, are you ready to shake off the shackles of the shoulds and choose your own path forward? 
Aw yeah! Let’s go!

When One Cookie Feels Like Failure

Have you ever had that awful, sinking feeling after a “bad” food day… where all your progress feels like it’s circling the drain?
You ate something that wasn’t “on plan,” skipped a workout, maybe even said, “Screw it” and dove face-first into a bag of chips. And then, the spiral starts.
Your brain chimes in with the ultimate gut-punch: “See? You messed up. Again. You’re never going to get this right.”
 And that voice… oh, that voice is ruthless, right? Like it’s been waiting all day to pounce.
“You always do this. You can’t be trusted. What’s the point?”
It’s like every time you slip, even just a little, your mind uses it as proof that you’re broken. That this won’t work. That you’re back at square one. Again
So today, we’re going to talk about what’s really going on when you mess up—and why it’s not the mess-up that matters most. We’ll cover:
– Why slipping up isn’t the actual problem—it’s how you interpret it – How to stop turning one off-moment into a character assassination – And how to bounce back with confidence and kindness instead of shame and spirals
If you’re tired of letting one bad moment become a reason to quit, you’re in the right place. Let’s untangle the mess-up mindset and find a better way forward.
Are you ready to unpack the pressure, defuse the drama, and find your footing again with grace and guts? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

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