Why the Urge Feels So Big

That moment when you feel powerless with food? It’s not weakness—it’s biology. It’s habits. It’s thoughts.

And it’s fixable.

If you want to understand what’s happening and how to change it, download my free Hormone Guide...

You Are Not a Number

The scale doesn’t define you. It doesn’t know how hard you’re trying, how much you’ve grown, or how deeply you care.

When your self-worth is tied to your weight, you’ll always feel not enough.

Ready to untangle that belief? M...

Show Up Anyway

Motivation is nice, but it’s not necessary. The habit of showing up matters more than how excited you feel.

Consistency wins—even when you’re tired, unmotivated, or unsure.

Not sure where to start? Use my free Dinner Guide to make ...

You Are Human. That’s the Whole Story.

You didn’t journal. You didn’t self-coach. You didn’t plan.

What you did do: drank mimosas, ate sugar, felt crummy.

And that’s okay.

You didn’t beat yourself up with thoughts like:
“I’m a failure.”
“I’ll ne...

The Power of a Minute

Pause. Breathe.

Need help simplifying meals? Download my free Dinner Guide.

✅ “Listen to Episode 53: Choosing Foods Using Good, Better, Best to hear my slow-down practices.”

✅ “Download your free Dinner Guide here.”

Before ...

The Phrase That Changed Everything

“I don’t talk about myself like that anymore.”

Ready to break old patterns? Download my free Diet Myths Debunked Guide.

✅ “Listen to Episode 3: When Negative Comments Sting: The Mirror of Truth for more mindset s...

Stop Debating. Start Doing.

Pick the next step.

Want help? Download my free Metabolic Makeover Guide to reset your approach.

✅ “Listen to Episode 48: Lifestyle Changes: Beyond Calories – The Multi-Pronged Approach to Weight Loss for my action stra...

Evidence Beats Affirmations

Prove it to your brain.

Want help staying consistent? Download my free Habit Tracker.

The Exercise:

Make 3 lists: Easy, Medium, Hard Wins.

✅ “Listen to Episode 18: Embracing Abundance: Shifting Your Mindset for Effect...

Half-Assed Wins Still Count

Your brain minimizes your progress. Let’s stop that.

Want to track your wins? Download my free Habit Tracker to see your consistency add up.

Try This Exercise

List 5 hard things you’ve done. Own them.

✅ “Listen to Epi...

When Life Happens: Use Alternate Protocols

Sick days. Travel. Stress. You can still stay aligned.

Need help planning for busy days? Download my free Dinner Guide packed with easy, protein-forward meal ideas.

What’s an Alternate Protocol?

Your bac...