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

What If 50% Effort Was Enough?

Have you ever felt like if you can’t do something perfectly, then what’s the point in even trying? Like if you miss one workout or eat one “bad” meal, then the whole week is a wash and you might as well go all in with the cookies and call it a day?
Have you ever wondered: “Am I even capable of change if I can’t do it all right?”
Well, what if I told you that perfection is not required to make real progress? What if you could actually mess up, skip some workouts, eat dessert—and still lose weight and feel better in your body?
In today’s episode, we’re diving into some eye-opening research from Precision Nutrition—where they analyzed almost a million data points from real people just like you. We’ll cover:
How even small, inconsistent efforts lead to real weight loss and better health.
Why aiming for “perfect” might actually slow you down.
Simple strategies to stop falling into the all-or-nothing trap and start moving forward—imperfectly, but effectively.
So if you’re tired of feeling like you have to either be all in or totally off the wagon, stay tuned—because we’re about to flip that belief on its head. Ready to ditch the pressure and embrace progress? Let’s go!
 
Resources:
What It Really Takes to Lose Fat, Get Healthy, and Change Your Body by Precision Nutrition
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Motivation: When the Couch Wins Again (and Again, and Again)

Have you ever promised yourself you were going to go for a walk, but somehow the couch whispered sweet nothings and won the battle?
Why does motivation vanish right when you need it most? And why does it feel like everyone else has an endless supply of it except you?
Today we’ll cover:
why motivation isn’t what you think it is, 
how your brain is secretly sabotaging you, 
the five most common motivation myths, 
and how to flip the switch so you can build real momentum, 
as well as how to stop waiting for motivation and start creating it.
So are you ready to ditch motivation myths and discover the magic of momentum?
Let’s go! 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

The Myths of Maintenance

Have you ever thought, “Once I hit my goal weight, I can finally relax and stop thinking about food and exercise all the time”? And then, when you actually got close to your goal, you realized… oh no, this isn’t what I expected.
Let me ask you this. What if that way of thinking—waiting for the finish line, waiting for the “after” picture—is the very thing that sets us up to regain weight?
Today we’ll cover why diets sell us the wrong story about weight loss, how to reframe maintenance so it’s flexible and fits your life, and three common reasons why people regain weight and exactly what to do about each one, as well as how to create a relationship with your body that actually lasts.
So are you ready to bust some maintenance myths, and make maintenance manageable?
Aw, yeah! 
 
Learn more!
http://www.confidentbody.coach/tips
You Are A Miracle book

Listen Again: The Puzzle Perspective: Unlocking the Weight Loss Code

Have you ever felt like losing weight is like trying to solve a Rubik's Cube blindfolded? The struggle is real, right? It's not just the simple formula that diets try to tell us it is. It's an emotional rollercoaster filled with frustration, self-doubt, and - let’s be honest -  the occasional forbidden love affair with a pint of ice cream. 
But what if it didn’t have to be that way? Instead of a tortuous grind, what if it could be thought provoking game?
Picture this: You, with a magnifying glass, examining your weight loss journey like a fascinating puzzle rather than a daunting problem. 
Here’s a question: What if, instead of blaming ourselves for every little hiccup in our fitness routine, we approached weight loss with curiosity and a beginner's mind?
In this episode, we’re talking about how a book that has nothing to do with weight loss can inspire you to think about weight loss in a whole new way. And if there’s nothing else that you get from this episode, there are 4 words that map out the repeatable process you can use to turn your weight loss experience around from painful to puzzling. From shaming and blaming to wondering and learning. 
So, are you ready to ditch the shame, put on your science goggles, and approach weight loss like a puzzle instead of a pain the petunias? 
That’s right. Strap in cuz it’s time to get our learning on! 
Let’s go!
Learn more!
www.confidentbody.coach/tips
You Are A Miracle book

Explaining Why You Can Know WHAT To Do and Not Do It

How many times have you thought to yourself “I know WHAT to do to lose weight, I just have a hard time actually doing it.”? That question used to drive me crazy. I mean how many diet books and weight loss programs does it take to learn the WHAT to do to lose weight? 
You’re great at learning. You can probably recite the steps and the macros and the points by heart. 
And yet, when it comes to implementation, when the rubber meets the road on consistency….why is it so hard to do it? 
That is exactly what we’re talking about today. 
We’re not covering the surface stuff today. We're not talking about tactics or strategies.
We’re going deeper. Deep into the recesses of your brain. We're talking about the nervous system of weight loss success. 
I'll be honest. You can know all the tactics and all the strategies and still not lose weight. And that’s because you haven’t created a mental environment for your nervous system to LET you implement all those things you “know” to do. 
In this episode, we’ll cover: 
how your brain is wired for safety
how stress hijacks your decision-making
and how to get all three parts of your brain on the same team…
as well as how to stop fighting yourself and finally start working with your wiring.
So, are you ready to silence the self-sabotage, break free from burnout, and finally figure out how to implement the actions that lead to success? 
Let’s go! 
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

How To Stop Losing and Gaining the Same 5 Pounds

Have you ever stepped on the scale, seen the number go down, and thought, “Woohoo! I earned this!” …only to eat a little more, step back on the scale, and wonder, “Wait, what just happened?”
Or maybe you’ve asked yourself: How do I actually know when I’ve had enough food? And why is it so easy to overshoot and end up feeling too full?
If these thoughts sound familiar, you’re not alone. Today, we’re unpacking why it’s so hard to break free from diet mentality, even when you think you already have. 
We’ll cover the subtle but game-changing difference between “full” and “enough,” and how to use your body’s hunger signals as a guide to losing weight without obsession, as well as how to build a new normal around food that feels sustainable.
So, are you ready to get curious and learn how to listen to your body instead of the scale? Let’s dive in!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 
 

It’s Not a Crime to Want Ice Cream - Emotional Eating 4

Have you ever found yourself standing in front of the freezer, staring at the ice cream, and suddenly it’s like you’ve got a whole debate team in your head? One voice whispers, “Ooh, ice cream sounds perfect. I deserve it.” Another snaps, “You don’t need it. Walk away.” Then out of nowhere, a third one yells, “What is wrong with me?”
It’s like a multiple personality breakdown.
If you’ve ever felt like you’re on trial for craving comfort food, you’re not alone. And I am so glad you’re here. This is the grand finale of our four-part series on emotional eating. Over the last three episodes, we’ve uncovered why emotional eating happens, how to spot your triggers, and how to build a toolbox with new ways to care for yourself—beyond just food.
Today, we’re going to drop the gavel on judgment, look at what you actually gain by stepping out of old patterns, and finally, bring it all together with real, lasting mindset shifts.
Here’s what we’ll cover:
Why wanting comfort isn’t a crime (even if diet culture says otherwise)
How to let go of food shame and see cravings as choices
What it really costs to stay stuck—and what you stand to gain by changing
How to use discomfort to build strength, not just willpower
And, as always, simple ways to keep moving forward, even when it’s tough
So, are you ready to go beyond willpower and finally give yourself some real support? Let’s go!
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle

How to Crack the Snack Code - Emotional Eating 3

Have you ever caught yourself thinking, “I know what’s happening! I know I’m eating for comfort, but I can’t seem to stop reaching for food when I’m overwhelmed, bored, or just plain done with the day?” You’re not alone, and honestly, you’re making real progress just by noticing.
If you’ve been following along with our series on emotional eating, you’ve already learned so much. In episode one, we broke down what emotional eating is and why your brain loves to use food for comfort. In episode two, we unpacked triggers and why you end up in the pantry, even when you “know better.” Today, we’re cranking it up a notch. We’re on a mission to decode those cravings and figure out what you’re really hungry for.
By the end of this episode, you’ll have your own “Snack Codebreaker” kit. You’ll know how to spot your thoughts, name your feelings, and get to the real need behind every urge. And yes, we’re going full secret agent today, so get ready for a little fun. Because why should weight loss be boring?
So, are you ready to go beyond willpower and finally give yourself some real support? Let’s go!

Why You Keep Ending Up in the Pantry - Emotional Eating Pt 2

Have you ever found yourself with your hand in the cereal box, thinking, “How did I even get here?” Oh yes, we’re going there. Welcome back to our four-part series on emotional eating. If you missed last episode, we dug into what emotional eating really is, why it’s not just about willpower, and why your brain is actually doing its job—even when you feel like you’re sabotaging yourself.
This is episode two of our four-part series on emotional eating, and we’re answering the million-dollar question: Why do you keep ending up in the pantry? Even when you know exactly what’s happening? 
It’s time to tackle the sneaky little moments that pull you toward snacks before you even realize what’s happening. We’re talking about triggers—those cues that set the whole craving train in motion. This episode is all about learning to spot them, name them, and finally take your power back.
So,  are you ready to trade frustration for awareness, and snack-attacks for real choice?
Lets go! 
 
https://confidentbody.coach/tips/
BOOK: You Are A Miracle 

Why Am I Eating When I’m Not Even Hungry? Emotional Eating Pt 1

Have you ever found yourself in the pantry, not because you’re hungry, but because something inside just feels off and food feels like the best solution? Or maybe you’ve stared down a bag of chips after a tough day and wondered, “Why can’t I just stop?” 
If that’s ever happened to you, then you are absolutely not alone. In fact, you’re in the perfect place, because today we’re launching a four-part series on emotional eating That’s right, we’re going deep on why you reach for snacks when you’re not hungry, what’s really going on in your brain, and how you can finally change the pattern, without beating yourself up.
Over the next four episodes, we’ll cover:
Why emotional eating feels so powerful and automatic
How to spot and understand your personal triggers
New tools to comfort yourself that don’t revolve around food
And how to handle setbacks and bounce back stronger
Today, we’re starting with the truth about emotional eating, why it happens, and why you keep getting stuck—even when you know what to do.
So, are you ready to dive deep into emotional eating, decode your cravings, and start feeling a little more in control of your choices?
Aw yeah!
https://confidentbody.coach/tips/
BOOK: You Are A Miracle