Ep. 31: Simple, Underrated Weight Loss Habits (That Keep the Weight Off, Too)

Ep. 32: The Real Reason You Struggle to Stay Consistent

In this episode of Eat the Donut, I pull back the curtain on one of the biggest barriers to progress in fat loss and fitness — consistency. If you’ve ever felt like you know exactly what to do but can’t seem to follow through, this one’s for you. I dive into the real reason why even “perfect plans” fail, how short-term gratification sabotages long-term results, and what it truly takes to build the kind of discipline that lasts. Expect a mix of tough love, real talk, and practical mindset shifts that will challenge the way you think about commitment, effort, and following through when it’s inconvenient. You’ll walk away with a clear understanding of how to break the all-or-nothing pattern, build self-trust through small wins, and finally create consistency that sticks. If you’re ready to stop restarting every Monday and start showing up like the person you say you want to be — this episode will hit home.Interested in 1:1 Fat Loss Coaching? Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-access Where else to find me: Insta: @kpd.fitTikTok: @kpdfitYouTube: @KPDFitEmail: KPD@kpd.fit FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit kpdfit.substack.com [https://kpdfit.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep. 31: Simple, Underrated Weight Loss Habits (That Keep the Weight Off, Too)

Losing weight is hard. Keeping it off? Even harder. In this episode of Eat the Donut, I break down 5 simple habits that can help you not only lose weight but sustain your progress for the long haul. Drawing on my experience with one-on-one coaching clients, I share actionable tips designed to make your fat loss journey more manageable and sustainable. I also dive into practical strategies to minimize impulsive choices. Whether you’re just starting out or looking to maintain your results, this episode gives you the tools to create habits that stick—and insights to keep your weight loss goals on track without overcomplication. Interested in 1:1 Fat Loss Coaching? Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-access Where else to find me: Insta: @kpd.fitTikTok: @kpdfitYouTube: @KPDFitEmail: KPD@kpd.fit FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit kpdfit.substack.com [https://kpdfit.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep. 30: How to Improve Your Discipline for Weight Loss Part 2

In this episode of Eat the Donut, we’re diving into Part 2 of “How to Improve Your Discipline for Fat Loss.” Last time, we covered a powerful tool to help you stay ahead so you don’t waste energy fighting mental fatigue. Today, we’re shifting the focus. How to protect your time and energy because the spaces and people around you have a bigger influence on your habits than you might think. From what’s sitting on your kitchen counter to the way you set up your mornings, your surroundings can either work against you or make fat loss far easier. Tune in to learn how to improve your discipline for weight loss that supports your goals, keeps you consistent, and makes staying disciplined feel less like a grind.|Interested in 1:1 Fat Loss Coaching? Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-access Where else to find me: Insta: @kpd.fitTikTok: @kpdfitYouTube: @KPDFitEmail: KPD@kpd.fit FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit kpdfit.substack.com [https://kpdfit.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep: 29 How to be Disciplined During Weight Loss Part 1

We’ve all had that Monday… after a weekend of drinks, late nights, and maybe a $30 McDonald’s run, you swear—“This week, I’ll be more disciplined.” But discipline isn’t some magic switch you flip on overnight. It’s a muscle you build. In this episode, I’m breaking down Part 1 of how to be more disciplined during weight loss—and it starts with one thing…. Because the truth is, the most “disciplined” people you look up to aren’t relying on willpower 24/7… they’re just making things easier for themselves each day by setting themselves up to win with these 2 things I go over. If you enjoy the podcast, please give it a 5-star review and share it with a friend!Interested in 1:1 Fat Loss Coaching? Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-access Where else to find me: Insta: @kpd.fitTik Tok: @kpdfitYouTube: @KPDFitEmail: KPD@kpd.fit FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit kpdfit.substack.com [https://kpdfit.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

Ep. 28: Best diets, Intermittent fasting, meal frequency, GLP-1s, motivation...

In this week’s episode, I’m answering your questions on weight loss, nutrition, and motivation. We cover topics like GLP-1 medications, whether you should eat six small meals or three big ones, and the truth about intermittent fasting for weight loss. I’ll break down how to choose the eating pattern that actually works for you, why IF is just a tool (not a magic bullet), and the real criteria for the “best” diet to lose fat. We also dig into the mindset side of the journey—why chasing the fastest results often backfires, how to think in terms of sustainability, and the truth about motivation. Whether you’re trying to lose fat, get stronger, or just stay consistent, these answers will help you cut through the noise and focus on what actually works in the real world.Interested in 1:1 Fat Loss Coaching? Click this link to set up a call, and we’ll see if we are a good fit: https://kpd.fit/client-access Where else to find me: Insta: @kpd.fitTik Tok: @kpdfitYoutube: @KPDFit Email: KPD@kpd.fit FREE CALORIE CALCULATOR: https://api.leadconnectorhq.com/widget/form/FY2BpMAwpUDdhwkjQ26z FREE PROTEIN CHEAT SHEET: https://api.leadconnectorhq.com/widget/form/ZAtsU2iLv46nQh9Q8sEz FREE FRICTIONLESS FAT LOSS COURSE: https://api.leadconnectorhq.com/widget/form/rHKfd4UoUEaYaixcaAn3 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit kpdfit.substack.com [https://kpdfit.substack.com?utm_medium=podcast&utm_campaign=CTA_1]