Program Yourself Thin Podcast

Episode 665: Enjoying the Holidays

The holidays aren’t the enemy. The real problem is the “all or nothing” mindset that turns one fun moment into a full-blown spiral.
In this episode, I’ll show you how to enjoy holiday meals, treats, and celebrations without losing control — and without feeling like you have to choose between your happiness and your progress. You’ll learn:
How to enjoy indulgences with calm confidence (no guilt, no rebound)
The mindset that keeps you in control even when food is everywhere
Simple strategies to stay connected to your goal weight self through the season
You don’t need to “survive” the holidays. You can actually enjoy them — and still move forward.

Episode 664: Minimizing the Damage During the Holidays

The holidays don’t have to wreck your progress. But if you go in with no plan, they probably will.
In this episode, I’ll show you how to get through holiday meals, parties, travel, and treats without turning it into a weeks-long spiral. You’ll learn:
The mindset that keeps one indulgence from becoming “screw it”
Simple strategies to enjoy the holidays and stay in control
How to reset fast after a big meal so you keep your momentum
This isn’t about being perfect. It’s about minimizing the damage, protecting your confidence, and walking into the new year already proud of yourself.

Episode 663: The Least You Can Do With Your Weight

If you’re overwhelmed, stressed, or tired of trying… this episode is for you.
Because weight loss doesn’t require you to “go all in.” It requires you to do the least that still moves you forward — the smallest, simplest actions that keep your momentum alive even on messy days.
In this episode, you’ll learn:
What “the least you can do” actually looks like (without quitting)
How to stay in the game when motivation is low
Why small actions done consistently beat big actions done occasionally
You don’t need a perfect week. You just need a minimum standard that protects your progress — and keeps you feeling proud of yourself.

Episode 662: Having a Plan A, B and C

Most people only have one plan for weight loss — and the moment life gets in the way, everything falls apart.
In this episode, I’ll show you how to create a Plan A, B, and C so you can stay on track no matter what your day throws at you. You’ll learn:
Why “all or nothing” plans always fail in real life
How to design a flexible Plan A (ideal), Plan B (busy), and Plan C (chaos)
The mindset shift that turns every day into a win — even when it doesn’t go as planned
When you have multiple ways to succeed, you stop “falling off” and start adapting. That’s how you build consistency that actually lasts.

Episode 661: I Cut My Food In Half And Haven't Lost Any Weight

You’re eating less. You’re trying harder. But the scale isn’t moving — what gives?
In this episode, I’ll break down why simply eating less doesn’t always lead to weight loss, and what’s really going on when the numbers don’t budge. You’ll learn:
Why cutting calories too drastically can actually slow your progress
How your body adapts when it senses restriction
What to focus on instead to get your metabolism, mindset, and momentum working together again
It’s not about starving your body — it’s about training it. And once you understand this, weight loss finally starts to make sense.

Episode 660: Defining Yourself By Your Strengths

Most people define themselves by their struggles — what they can’t do, what they haven’t fixed, what still needs work. But that perspective keeps you stuck.
In this episode, I’ll show you how to flip that script and start building your identity around your strengths. You’ll learn:
Why focusing on your weaknesses actually reinforces them
How to identify the traits that have already helped you succeed in other areas of life
A simple mental shift that turns confidence into momentum
When you start seeing yourself through the lens of your strengths, everything changes — your habits, your motivation, and your results. You stop trying to “fix” yourself and start leading with your power.

Episode 659: Improving Your Worst Eating Habit

You already know what your toughest eating habit is — the one that keeps tripping you up again and again. But you don’t need to break it overnight. You just need to improve it.
In this episode, I’ll show you how to take your hardest habit and start turning it around — one small, realistic step at a time. You’ll learn:
Why fighting your worst habit makes it stronger
How to use awareness and curiosity instead of guilt and willpower
A simple “upgrade” process that helps you make steady, lasting progress
When you stop trying to eliminate bad habits and start improving them, change finally sticks — and your eating starts to feel easy, balanced, and in control.

Episode 658: It's Not A Weight Problem, It's A Mindset Problem

If you’ve tried every plan and still can’t make it stick, the issue isn’t your body—it’s the program running in your mind.
In this episode, I break down how thoughts, beliefs, and identity drive every choice you make around food—and how to change them so results finally last. You’ll learn:
Why willpower fails when your self-image stays the same
The “thought loops” that trigger cravings, overeating, and all-or-nothing days
A simple mental reset that makes staying on plan feel natural, not forced
When you rewire the mindset, the “weight problem” solves itself. Change the way you think, and the way you eat—and live—follows.

Epsidoe 657: Easy Calorie Cuts

You don’t need a new diet to lose weight — you just need a few smart, simple tweaks.
In this episode, I’ll show you how to cut hundreds of calories a day without feeling hungry or deprived. You’ll learn:
The easiest food swaps that make a big difference
How to reduce calories naturally by changing how you eat, not just what you eat
Small daily habits that quietly create massive results over time
Weight loss doesn’t have to mean restriction or struggle. These small, easy calorie cuts can help you lose weight — and keep it off — while still enjoying the foods you love.

Episode 656: Grief and Weight Loss

When you’re grieving, everything feels heavier — your heart, your thoughts, your body. And in that space, weight loss can feel impossible or even irrelevant.
In this episode, I open up about how grief affects your relationship with food, motivation, and self-care — and how to gently find your way back to balance without pressure or guilt. You’ll learn:
Why grief changes your eating and energy patterns (and that’s okay)
How to nurture yourself without turning to food for comfort
What healing looks like when you stop forcing progress and start honoring your process
This isn’t about pushing through pain. It’s about learning to care for yourself through it — one mindful choice at a time.