Program Yourself Thin Podcast

You overate. You slipped up. Now what?

In this episode, we talk about how to stop the spiral before it starts — and why the key to lasting weight loss isn’t avoiding every mistake… it’s learning how to minimize the damage when they happen.

You’ll learn how to interrupt the “what the hell” effect, reset quickly, and stay in control — so one slip doesn’t turn into an entire weekend (or week) of regret.

This one mindset shift can save...

Cravings don’t just “show up” — they build. In this episode, we dig into the real triggers behind cravings and, more importantly, how to prevent them before they start.

You’ll learn:

• Why most cravings are driven by blood sugar, emotion, or habit

• How to identify your personal “craving cues”

• Simple strategies to stay balanced, satisfied, and in control

If you feel like cravings hijack your progress, this episode will...

We all want change to happen fast. But lasting weight loss — real transformation — isn’t instant. In this episode, we’ll explore why the “overnight success” myth keeps people stuck, and how sustainable change actually happens beneath the surface, little by little.

You’ll learn:

• Why dramatic change often backfires

• The real psychology behind identity-based transformation

• How to stay motivated when results feel slow

I...

Most people try to force themselves to eat better — using guilt, shame, or willpower. But what if the real key to lasting change was falling in love with the foods that love you back?

In this episode, we’ll explore how to rewire your mindset and taste preferences so that healthy eating doesn’t feel like a chore — it feels like a pleasure. You’ll learn how to connect food with energy, confidence, and self-respect… and discover why “...

We all have that voice — the one that says “you’re not good enough,” “you messed up again,” or “why even bother?”

In this episode, we’re not ignoring that voice — we’re meeting it head-on. You’ll learn how to talk to your inner critic instead of letting it talk over you, so you can take back control of your mindset and momentum.

Inside this episode:

• Where the negative voice comes from (and why it’s not actually trying to ruin...

We’re told food should be pleasurable — and it should. But what happens when the foods that feel good in the moment leave you feeling worse afterward?

In this episode, we unpack the emotional trap of “pleasure foods” — the ones that taste great but come with guilt, regret, or feeling out of control. You’ll learn how to shift your relationship with these foods so they stop running the show.

Inside this episode:

• Why certain foo...

How to Take Back Control — Without Feeling Deprived

Sugar has a grip — and for many people, it’s stronger than they’d like to admit.

In this episode, we dive into how to cut back on sugar without feeling restricted, obsessed, or constantly battling cravings. This isn’t about going cold turkey or shaming yourself — it’s about creating a healthier, more empowered relationship with sweets.

You’ll learn:

• Why sugar feels so addict...

Setbacks happen. But they don’t have to spiral into self-sabotage.

In this episode, we talk about what really separates people who bounce back from those who give up — and how to turn any setback into fuel for your progress.

You’ll discover:

• The most common mindset traps that keep people stuck

• How to stop turning “one bad choice” into a bad week

• What to say to yourself in the moment to regain control

• A simple 3-step pro...

Losing weight is one thing. Keeping it off is where most people struggle.

In this episode, we break down what it really takes to maintain your weight loss — not through perfection or punishment, but through mindset, structure, and identity.

You’ll learn:

• Why most people relapse after losing weight — and how to avoid it

• The key shifts that make maintenance feel natural

• How to build a lifestyle you actually enjoy — so you n...

In this episode, we unpack the real meaning of processed food, challenge the guilt that often comes with eating it, and offer a more balanced, practical mindset that supports long-term weight mastery. You’ll learn how to stop moralizing your meals, spot the processed foods that actually support your goals, and make choices that are realistic, sustainable, and free from unnecessary shame.

This isn’t about eating “perfectly.” It’s ab...

Most people try to overhaul their entire diet overnight — and end up burning out fast. But real, lasting change doesn’t come from willpower or perfection. It comes from habits — small, sustainable shifts that add up over time.

In this episode, you’ll learn how to stop chasing quick fixes and start building a way of eating that actually fits your life. We’ll break down why tiny changes work better than big promises, how to create mo...

Most people don’t fail at weight loss because they lack effort—they fail because they lack patience.

In this episode, we talk about the hidden power of patience and why it’s one of the most underrated success skills when it comes to mastering your weight. If you’re constantly feeling like it’s “not working fast enough,” or tempted to jump to the next plan or quick fix, this is the mindset shift you need.

You’ll learn why rushing ba...

If just thinking about eating less makes you anxious, you’re not alone—and it’s not because you’re broken or addicted to food. It’s because your brain has been trained to associate eating with safety, comfort, and control. So when you try to eat less, it can feel threatening—even if part of you wants to change.

In this episode, we break down where that anxiety really comes from and how to shift your mindset so eating less doesn’t f...

Most people try to lose weight by doing everything at once—and that’s exactly why they fail. In this episode, I break down why starting slow is the fastest way to lasting weight loss. You'll learn how to build momentum without burning out, shift your all-or-nothing mindset, and create a plan that’s actually sustainable. If you’ve struggled with staying consistent, this episode will change the way you approach your weight loss journ...

If you feel powerless around certain foods — the ones you can’t stop thinking about, can’t eat just one of, and can’t seem to resist — you’re not alone. But here’s the truth: it’s not about willpower. In this episode, you’ll learn why certain foods feel addictive, what’s really happening in your brain, and the simple strategies that can help you take back control.

Discover how to break the cycle of cravings, rewire your relationshi...

It’s easy to feel motivated when everything’s going right.

But what about the days you’re stressed, tired, or feeling completely off track?

That’s when most people quit — or fall back into old habits.

In this episode, I’ll show you a different way to think about these moments — and how to use them to your advantage.

You’ll learn:

• Why “bad days” aren’t failures — and what they really are

• The simple shift that keeps you movin...

If weight loss was just about willpower, everyone would have figured it out by now. The truth? It takes grit — the kind of steady, flexible determination that keeps you moving forward when motivation fades.

In this episode, we break down what real grit looks like on a weight loss journey — and why it’s less about pushing harder and more about staying consistent when things aren’t perfect. You’ll learn how to build the kind of resil...

Most people think weight loss is about discipline, sacrifice, and forcing yourself to change. But the truth is: real, lasting change starts with feeling good first.

In this episode, we break down why feeling good isn’t just a bonus — it’s the foundation. You’ll learn:

• Why negative emotions sabotage your best efforts

• How feeling better boosts consistency, willpower, and motivation

• Simple shifts to start feeling better toda...