Stop Waiting to Feel Motivated: The Exercise System That Actually Works

Stop Waiting to Feel Motivated: The Exercise System That Actually Works

Send us Fan Mail [https://www.buzzsprout.com/1991284/fan_mail/new] Have you been "about to start exercising" for longer than you'd like to admit? You're not lazy — you're human. And that's exactly the problem this episode solves. In Part 1 of this two-part series, we're ditching the motivation myth and replacing it with something that actually works: a simple, research-backed system that takes the decision-making out of exercise entirely. Because the hardest part of working out isn't doing it — it's deciding whether to do it. We're covering three practical strategies: how to track your movement so your brain stays in the game, how to pre-decide your "when and where" so you stop negotiating with yourself at the worst possible moment, and how to set up your environment so starting feels almost effortless. No gym membership required. No perfect schedule. Just a system your brain can actually follow. Don't miss Part 2 next week — that's where we talk about how to make your brain WANT to come back to exercise again and again.   Quote of the week:  "We are what we repeatedly do. Excellence, then, is not an act but a habit." — Aristotle 1. Self-Monitoring / Tracking (Meta-Analysis) Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701. 2. Implementation Intentions ("If-Then" Planning — Columbia University) Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. 3. Activation Energy / Environment Design (Habit Formation) Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. (draws on MIT behavioral research) Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. (Stanford behavioral design) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org [https://projectweightloss.org/]

Living Free from Food Obsession

Send us Fan Mail [https://www.buzzsprout.com/1991284/fan_mail/new] In this episode, I'm sitting with something that has weighed on so many of us for far too long — the relentless mental noise around food, what I call food chatter, and what it actually takes to quiet it for good. I'm not talking about another meal plan or a new set of rules. I'm talking about what is happening in your brain when the spiral starts, and the two science-backed strategies that peer-reviewed research has proven can interrupt it. We dig into Rumination-Focused Cognitive Behavioral Therapy — which sounds clinical but is honestly one of the most practical tools I've come across — and Mindfulness-Based Cognitive Therapy, which teaches you to watch a thought without obeying it, and why that single skill changes everything around food obsession. I also share a story about my sister that still lives in my heart, talk about what my son and the Game of Thrones soundtrack taught me about dropping resistance, and make the case for why sitting down to eat your meal is one of the most underrated acts of self-respect you can give yourself. This episode is grounded in real research, real life, and the kind of honest conversation I hope feels like a walk with a good friend. Quote of the Week: "True silence isn't the complete absence of thoughts; it is the act of stepping back and watching your thoughts without attaching to them or fighting them. When you stop struggling against your mental chatter, it loses its power over you." - Anonymous   Citations: 1.    Morillo-Sarto, H., et al. (2023). Mindful eating for reducing emotional eating in patients with overweight or obesity in primary care settings: A randomized controlled trial. European Eating Disorders Review, 31(2), 303–319. https://doi.org/10.1002/erv.2958 [https://doi.org/10.1002/erv.2958] 2.    Ducrot, P., et al. (2017). Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 12. https://doi.org/10.1186/s12966-017-0461-7 [https://doi.org/10.1186/s12966-017-0461-7] 3.    Li, Y., & Tang, C. (2024). A systematic review of the effects of rumination-focused cognitive behavioral therapy in reducing depressive symptoms. Frontiers in Psychology, 15, 1447207. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1447207/full [https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1447207/full] 4.    Cheng, P.Z., et al. (2025). The effectiveness of mindfulness-based cognitive therapy on rumination and related psychological indicators: A systematic review and meta-analysis. BMC Psychology. https://link.springer.com/article/10.1186/s40359-025-03348-x [https://link.springer.com/article/10.1186/s40359-025-03348-x] Let’s go, let’s get it done. Get more information at: http://projectweightloss.org [https://projectweightloss.org/]

Maester Dr. Judson Brewer — Breaking the Habit Loop

Send us Fan Mail [https://www.buzzsprout.com/1991284/fan_mail/new] What if everything you thought you knew about breaking a bad habit was wrong? In this episode of Project Weight Loss, we sit down — well, metaphorically — with one of the most brilliant scientific minds in the field of habit change and mindfulness: Dr. Judson Brewer, affectionately known as Dr. Jud. With over 20 years of NIH-funded research, a TED Talk viewed millions of times, and three powerhouse books, Dr. Jud has cracked the code on why we do the things we do — even when we desperately don't want to. And it has nothing to do with willpower. Nothing. At. All. This episode is personal, it is science-backed, and it is packed with tools you can start using today. We explore the brain science behind every habit loop you have ever been stuck in, why shame is the last thing that will ever set you free, and what curiosity has to do with changing your brain from the inside out. We also get into Dr. Jud's thoughtful and honest take on GLP-1 medications — and why the inner work still matters, whether you are on them or not. Plus, I share something close to her heart that ties it all together beautifully. You are not going to want to miss this one. Come on in. Quote of the Week: "Meditation is not about emptying our minds or stopping our thoughts, which is impossible. It's about changing our relationship to our thoughts." — Dr. Judson Brewer Links: Dr. Judson Brewer's TED Talk — "A Simple Way to Break a Bad Habit" [https://www.youtube.com/watch?v=-moW9jvvMr4] Dr. Judson Brewer's Calm Masterclass — "Breaking Bad Habits"  [https://www.calm.com/app/program/QLAvzOn] Dr. Jud's Website: https://drjud.com [https://drjud.com/] Citations: * Brewer, J. (2017). The Craving Mind: From Cigarettes to Smartphones to Love — Why We Get Hooked and How We Can Break Bad Habits. Yale University Press. * Brewer, J. (2021). Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind. Avery/Penguin Random House. (New York Times & Wall Street Journal Bestseller) * Brewer, J. (2024). The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop. Avery/Penguin Random House. * Brewer, J. (2016). "A Simple Way to Break a Bad Habit." TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit [https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit] * Brown University Mindfulness Center — Director of Research and Innovation: https://www.brown.edu/academics/contemplative-studies/mindfulness-center [https://www.brown.edu/academics/contemplative-studies/mindfulness-center] * Calm Masterclass: Breaking Bad Habits with Dr. Judson Brewer: https://www.calm.com/app/program/QLAvzOn [https://www.calm.com/app/program/QLAvzOn] Let’s go, let’s get it done. Get more information at: http://projectweightloss.org [https://projectweightloss.org/]

The Gift of Curiosity — And the Place That's Been Giving It Away for Free

Send us Fan Mail [https://www.buzzsprout.com/1991284/fan_mail/new]  Curiosity, Habit Loops & the Hidden Treasure of Your Local Library What if the reason you can't stop eating had nothing to do with willpower — and everything to do with your brain running on autopilot? This week I'm exploring just that – the autopilot trap.   We are exploring behavior change research AND in the fabric of our communities: curiosity.   If you work in wellness, coaching, project management, or leadership, this one's worth a listen.  Quote of the week: “Curiosity: the shape of curiosity is a curving question mark with a hooked tail stamped on the wall of a library, a metaphor inviting gall to enter to discover a rich world of books” By Quincy Troupe   CITATIONS  1. Brewer, J. A., Mallik, S., Babuscio, T. A., Nich, C., Johnson, H. E., Deleone, C. M., Bowen, S., Marlatt, G. A., Rounsaville, B. J., Carroll, K. M., & Kiluk, B. D. (2011). Mindfulness training for smoking cessation: Results from a randomized controlled trial. Drug and Alcohol Dependence, 119(1–2), 72–80. https://doi.org/10.1016/j.drugalcdep.2011.05.044 2. Swan, G. E., & Carmelli, D. (1996). Curiosity and mortality in aging adults: A 5-year follow-up of the Western Collaborative Group Study. Psychology and Aging, 11(3), 449–453. https://doi.org/10.1037/0882-7974.11.3.449 Duhigg, C. (2012). The Power of Habit. Random House. Smith, B. (1943). A Tree Grows in Brooklyn. Harper & Brothers. Brewer, J. A. (2015). A simple way to break a bad habit. TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit Troupe, Q. Quote on curiosity and libraries.   Let’s go, let’s get it done. Get more information at: http://projectweightloss.org [https://projectweightloss.org/]

The Astonishing Light of Your Own Being

Send us Fan Mail [https://www.buzzsprout.com/1991284/fan_mail/new] Life has a way of getting lifely — and this episode was born right in the middle of mine. In Episode 208, I get personal about a season that brought me to stillness, to my car, to my breath — and ultimately, to a word that changed everything for me this year. If you have ever found yourself waiting for the perfect moment to start again, or wondering if the hard thing you are going through has any light in it at all, this episode is for you. Come as you are. Start where you are. That is always enough. From a beloved novel to a spontaneous act of love from my son, from peer-reviewed science to a 14th century poet — I weave together the stories, the research, and the reminders that the light within you has never gone out. It may be quiet. It may be flickering. But it is there, and it has been there your whole life. I hope this episode helps you see it. Quote of the week: "I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being." — Hafiz of Shiraz Fina's 2025 Reading List * The 48 Laws of Power — Robert Greene * The Prince — Niccolò Machiavelli * The Art of War — Sun Tzu * Quotations from the Works of Mao Tse-Tung — Mao Zedong * Right Thing Right Now — Ryan Holiday * Awaken the Giant Within — Tony Robbins * The Big Leap — Gay Hendricks * Emotional Intelligence — Bradberry & Greaves * A Return to Love — Marianne Williamson * No Mud No Lotus — Thich Nhat Hanh * Tao Te Ching — Translated by Stephen Mitchell * Mindful Investor — Maria Gonzalez * Educated — Tara Westover * Slaughterhouse-Five — Kurt Vonnegut * 1929 — Andrew Ross Sorkin Books Referenced * Doerr, Anthony. All the Light We Cannot See. Scribner, 2014. * Frankl, Viktor E. Man's Search for Meaning. Beacon Press, 1959. * Greene, Robert. The 48 Laws of Power. Viking Press, 1998. * Holiday, Ryan. The Obstacle Is the Way. Portfolio/Penguin, 2014. * Hanh, Thich Nhat. Mud and Lotus. Parallax Press. * Westover, Tara. Educated. Random House, 2018. Peer-Reviewed Research * Cunha, L.F., et al. "Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial." Frontiers in Psychology, Vol. 10, March 2019. https://doi.org/10.3389/fpsyg.2019.00584 [https://doi.org/10.3389/fpsyg.2019.00584] * Martínez-Martí, M.L., et al. "The Effects of Gratitude Interventions: A Systematic Review and Meta-Analysis." PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/] * Lundman, B., et al. "Inner Strength — A Systematic Review of Qualitative Empirical Studies." PubMed Central,1990–2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC12375945/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC12375945/] * Holmedal Byrne & Gustafsson. "Resilience Theory: Core Concepts and Research Insights." Cited in Positive Psychology, 2024. https://positivepsychology.com/resilience-theory/ [https://positivepsychology.com/resilience-theory/] Poetry * Hafiz of Shiraz. "I Wish I Could Show You." 14th century. English translation widely attributed to Daniel Ladinsky, The Gift, Penguin Compass, 1999. Media * All the Light We Cannot See. Netflix series, 2023. Directed by Shawn Levy. Based on the novel by Anthony Doerr. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org [https://projectweightloss.org/]