In this episode, we discuss:

• Why weight loss is a boring and uninspiring goal and how to transform it into something motivating.
• A powerful exercise to help you discover what you truly want beyond weight loss.
• The importance of creating high-value goals to inspire daily action.
• How to make healthy habits as automatic as brushing your teeth.
• The benefits of visualizing your life after achieving your weight loss goals.
• Personal stories and examples that illustrate the impact of high-value goals.
• Tips for keeping your ultimate goals visible and actionable.
• The significance of focusing on the life you want to live, not just the number on the scale.
• How to build a routine that aligns with your health and lifestyle goals.
• And much more, as ever.

Tune in for actionable insights and motivational tips to create lasting change!

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In this episode, we discuss:

• Breaking down what takeaways really are: simple combinations of everyday ingredients
• The impact of placing certain foods on a pedestal and how it affects behavior
• The three parts of enjoyment: anticipation, consumption, and the aftermath
• The difference between positive and negative takeaways
• How to fit takeaways into a balanced diet without guilt or regret
• Insights from personal stories and client experiences with takeaways
• Tips for managing your relationship with takeaways and enjoying them healthily
• The illusion of enjoyment and the reality of balanced eating
• Practical advice for enjoying holidays without overindulging
• How to bring takeaways into alignment with your health and lifestyle goals

And much more, as ever.

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In this episode, we chat about:

• Introduction to the revamped Munro Method and new 15-day trial
• Survey insights: Why people hesitate to join
• Addressing the cost barrier and value of investing in health
• Changes in how new members join Munro Method
• The concept of a relationship with food
• Influence of upbringing and societal messages on food perceptions
• Personal anecdotes and experiences with diet education
• The role of disordered eating in dieting culture
• Practical steps to improve your relationship with food
• Importance of food neutrality and balanced diet
• Overcoming diet-related fears and misinformation

And if you're keen to start your 15-day trial with us today TAP HERE

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In this episode, we talk about:

• The true nature of yo-yo dieting and why it's not just about your weight going up and down 📈📉
• How yo-yo dieting is actually about switching between different "versions" of your diet 🍽️😵
• Personal stories and examples that illustrate how our habits, mindsets, and behaviours contribute to yo-yo dieting 🧠💭
• Practical tips and insights on how to break free from the yo-yo cycle and achieve sustainable weight loss 🔐🏆
• The importance of focusing on creating one consistent, balanced way of eating 🍎⚖️

Whether you're a chronic yo-yo dieter or just looking to understand the root causes of your weight struggles, this episode will give you a fresh perspective on what it really takes to achieve lasting success. 💪😎

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⏰ Struggling to find time for your health and fitness goals? It's time to get real about your priorities! ⏰

• Discover how to identify the things you truly value and make time for them
• Learn how to cut out distractions and time-wasters that are holding you back
• Understand the role of instant gratification and how it can sabotage your progress
• Get inspired by real-life examples of people who have found a way to prioritize their health
• Find out how to break free from excuses and start taking action towards your goals

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🍰 Love whipping up treats in the kitchen but hate watching your progress disappear? It's time to have a plan! 🍰

• Learn how to indulge your passion for baking without wrecking your weight loss goals
• Discover practical tips for dealing with leftovers and extra portions
• Find out how to share your creations with others and spread the joy (not the calories!)
• Understand the importance of planning ahead and making smart choices
• Get inspired to create a balanced lifestyle that includes both healthy habits and occasional indulgences

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🚨 Are you busting your ass in the gym and kitchen but not seeing results? It's time to break free from the effort trap! 🚨

• Discover why your perceived hardship doesn't always translate to progress on the scale
• Learn how to set realistic expectations and celebrate non-scale victories
• Understand the difference between high-quality and low-quality weight loss
• Find out how to break through plateaus and stay motivated on your journey
• Get the inside scoop on how The Munro Method helps clients achieve sustainable success

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I'm diving deep into my personal experiences with yo-yo dieting and the harmful practices of popular weight loss programs like Slimming World and Weight Watchers. 

This episode is all about shifting your mindset and redefining what success really means when it comes to weight loss.

Key points:

• Traditional weight loss programs often celebrate weight loss as the ultimate success, completely ignoring the importance of maintaining that weight loss long-term. It's a bloody shame!
• I've seen countless people repeatedly lose and regain weight, wasting years of their lives in a vicious cycle of yo-yo dieting. It's time to break free from this madness!
• True weight loss success is about losing weight while developing the habits and mindset necessary to maintain that weight loss for life. It's not just about the number on the scale, folks.
• The Munro Method focuses on helping my clients create a lifestyle that supports their goal weight, rather than just driving the number on the scale down. We're in this for the long haul!
• Slimming World and Weight Watchers profit from repeat customers, often blaming the individual for regaining weight instead of acknowledging the flaws in their approach. It's a bloody disgrace, and it needs to stop.
• To achieve lasting success, it's crucial to redefine what success means in weight loss and focus on sustainable lifestyle changes rather than quick fixes. Trust me, this is the key to breaking free from the diet cycle once and for all!

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In this episode, we delve into:

• My brief break from the podcast due to health and a busy schedule, including developing a new calorie calculator.
• Recent client conversations highlighting the long-term impact of overeating on achieving a weight of 19 stones.
• The significance of calorie maintenance for weight management, using a hypothetical scenario for clarity.
• The need for substantial lifestyle changes to achieve and maintain a healthy weight beyond simple dietary adjustments.
• Addressing deeper habits and behaviors critical for sustainable weight loss, underscoring the comprehensive approach needed.

Tune in for insights on navigating the complexities of weight management and making effective, lasting changes.

And if you want to try out the calorie calculator I built, just send me a DM on Instagram with 'CALC3' all one word.

Send me your question or feedback 📨

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In this episode, we talk about:

• Fast metabolisms
• Slow metabolisms
• What your metabolism actually us

And much more stuff (I promise it's more interesting than I've made it sound 😂

Want to find out if we're a good fit to work together? TAKE THE QUIZ

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In this episode, we talk about:

• Living within your means
• What it takes to lose weight for life
• Why it's YOU that needs to change and not your weight

And much more as per

Want to find out if we're a good fit to work together? TAKE THE QUIZ

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In this episode, we chat about:

• Cravings, what are they?
• The things you might be doing to create these cravings.
• How to regulate your cravings
• Not everything you experience is a craving; you're allowed to just want things.

And much more, as always. 

If you'd like to know if you and The Munro Method are a good fit to work together, CLICK HERE to take the 11-question quiz, and if you make it to the end, you'll know what we do is going to be suited to you. 

Send me your question or feedback 📨

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In this episode, we discuss:

• The true nature of cravings and how your body signals its needs
• Differentiating between cravings for food and cravings for emotional comfort
• Identifying hunger-driven eating versus emotional or habitual eating
• How stress, emotions, and boredom can trigger cravings
• Developing healthier coping mechanisms for stress and emotions
• The role of ancient hunter-gatherer instincts in modern eating habits
• Practical advice on managing and reducing cravings
• The importance of mindfulness and self-awareness in handling cravings
• Real-life scenarios and solutions for managing cravings effectively
• How to align your eating habits with your overall health goals

And much more, as ever.

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In this episode, we talk about:

• What binge eating really is
• The difference between binge eating and overeating
• Taking ownership and responsibility of our overeating so we can improve and move forward with it

And much more, as ever.

Oh, and here's the link to that QUIZ I mentioned in the episode, TAP HERE to find out if The Munro Method is a good fit for you.

Send me your question or feedback 📨

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In this episode, I open up about how my 8-year-old son reduced me to tears on Christmas Day and why. 

This leads to thoughts about practising acceptance and not arguing with reality.

And we talk about why you are EXACTLY where you're supposed to be right now, and if you want to change your reality you need to first of all accept it.

A little change to our usual programming, but I hope you enjoy it. 💓

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In this episode I am very excited to announce a BRAND NEW and COMPLETELY FREE resource I have created for you to help you get out of the rut you might be stuck in, organise your thoughts and get ready to make the change you've always wished you could. 

Listen to the episode FIRST, and then come back and CLICK HERE to access it. 

You guys are the first to hear about it so who's going to be the first to join??

P.S. You heard right, it is completely FREE

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Happy New Year to you all, and thank you all so much for being here and listening to this podcast. I just got notified we've had over 11,000 listens, so I hope you all enjoy these just as much as I love making them. And if you haven't already, can you give the podcast a little rating wherever you are listening?

Today, I chat about:

• What I'm doing differently in 2024
• Unhelpful habits
• Why we should be looking to REDUCE things, not add a bunch of new ones
• Distractions
• Screen time

And much more, as ever. 

Here's the link to the Techbox I refer to in the episode: https://amzn.to/41Oni08 

Grab one, they're amazing!

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In this episode, I talk about what it's going to take for you to leave yo-yo dieting where it belongs... in 2023. 

If you want to make 2024 the year you lose weight for the last time, then come work with me inside The Munro Method.

Send me your question or feedback 📨

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In this episode, we chat about:

• Navigating the festive period
• How to FULLY enjoy Christmas food and drink
• How to make sure you achieve the THREE parts of enjoyment
• What it will take for you to be able to look back in January and say you had the best time with no regret or guilt

And much more

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In this episode, we talk about...

• Strategies for setting boundaries and communicating your needs
• The power of saying "no" without feeling guilty
• Navigating peer pressure and social expectations with grace and confidence
• How to completely change your mindset around feeling rude for saying no

And much more as per...

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In this episode, we talk about...

• What calling it a 'weight loss journey' is keeping you stuck
• Why your weight is not your whole health
• How to view your journey to self-improvement
• The difference between successful and unsuccessful people

And much more...

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In this episode, we talk about:

• Why you shouldn't celebrate your week 1 loss
• What's really happening your first week of a diet
• The perception that other people are losing a lot of weight in a short space of time
• How you should measure your progress for long-term success

And much more, as ever. 

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In this episode, we talk about...

• Why your Instagram bio might be keeping you stuck in the yo-yo diet cycle
• How you present yourself to the world is what you think about yourself
• Things you might want to change or work on to give yourself a better chance of success

And much more, as ever...

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In this episode, we discuss:

• The difference between dietary fat and body fat
• Common misconceptions about the keto diet and fat-burning
• Simplifying complex nutrition concepts about fats
• Prioritizing other aspects of diet and lifestyle before focusing on fat sources
• Insights from real client check-ins about high-fat diets
• How high-fat intake impacts calorie consumption and weight gain
• Why fat is essential but should be balanced in your diet
• Practical tips to manage and reduce high-fat foods
• Creating a lower-fat, balanced diet without sacrificing essential nutrients
• The importance of understanding why you are in your current dietary position

And much more, as ever.

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In this episode, we talk about...

• Why you need to STOP copying what other people eat
• Why "what I eat in a day" posts on social media are holding you back
• Why other people's calories are of no relevance to you

And much more, as ever. 

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In this episode I rant about...

• Slimming World's disgusting marketing tactics
• Disordered Christmas weight loss countdowns
• Why you will NEVER lose 3 pounds per week every single week

And much more.

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In this episode, we chat about:

• Food waste
• Using yourself as a food bin
• The other waste you create when you eat
• How to overcome the food waste mindset

And much more as ever.

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In this episode, we chat about...

• Permission and allowances when it comes to eating
• Coaches providing advice that is actually disordered
• What it means to have a good relationship with food
• How to spot PT's giving out BAD advice

And much more, as ever...

If you'd like to have your say in future episodes or even the content and information I share on Instagram...

Come join my broadcast channel here: Clan Munro Broadcast Channel

Send me your question or feedback 📨

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In this episode, we chat about...

• Popular Slimming World accounts and how dangerous they can be
• Yo-yo dieting and social media
• Eating cold beans out the tin...
• My 6 phases of yo-yo dieting and where you might be right now

And much more, as ever...

If you'd like to have your say in future episodes or even the content and information I share on Instagram...

Come join my broadcast channel here: Clan Munro Broadcast Channel

Send me your question or feedback 📨

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In his episode, we talk about why...

• Your dependency on patience is leading to failure
• Why you don't need patience to lose weight
• What you need instead

And much more, as ever..

If you'd like to have your say in future episodes or even the content and information I share on Instagram...

Come join my broadcast channel here: Clan Munro Broadcast Channel

Send me your question or feedback 📨

Are you ready to lose weight for the LAST time with my direct support and guidance?

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In this episode, we talk about...

• Are you truly desperate to lose weight?
• Yo-yo dieting
• Should you come to work with me or not?

And much more, as ever...

If you'd like to have your say in future episodes or even the content and information I share on Instagram...

Come join my broadcast channel here: Clan Munro Broadcast Ch

Send me your question or feedback 📨

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In this episode, we talk about:

• Grazing
• Why meals are important
• Why grazing leads to weight gain

And plenty more, as per...

If you'd like to have your say in future episodes or even the content and information I share on Instagram...

Come join my broadcast channel here: Clan Munro Broadcast Ch

Send me your question or feedback 📨

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For this episode, I gave my new Instagram community a choice between three topics, and this one was a clear winner.

Today, I dive into numerous little things most of you are doing that are contributing to your overeating and, by extension, your weight.

If you'd like to have your say in future episodes or even the content and information I share on Instagram...

Come join my broadcast channel here: Clan Munro Broadcast Channel

Send me your question or feedback 📨

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In this episode, I talk about life a year after deciding alcohol had no part left to play in mine.

If you find conversations around alcohol in any way triggering, please just skip over this episode.  ❤️

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In this episode, we discuss:

• The difference between eating food and using food
• How to identify hunger-driven eating versus non-hunger-driven eating
• The impact of a well-balanced diet on managing hunger
• Common pitfalls of non-hunger eating and how they contribute to weight gain
• Strategies to ask the right questions and understand the reasons behind non-hunger eating
• The importance of addressing underlying issues such as tiredness and stress instead of using food
• Real-life examples and client experiences with non-hunger eating
• Practical tips on improving sleep hygiene and reducing non-hunger eating
• How to align your current habits with the goals you want to achieve
• The importance of self-reflection and learning about personal eating patterns

And much more, as ever. 

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In this episode, we chat about:

• How accurate is your smartwatch?
• Can you rely on any of the information?
• What to focus on, and what not to.
• PLEASE DON'T DO THIS ONE THING!

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

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In this episode, we chat about:

• Why cooking from scratch is not the pinnacle of health
• Freezer options
• What to do when you can't be bothered
• Why you shouldn't place yourself under unnecessary pressure

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

Are you ready to lose weight for the LAST time with my direct support and guidance?

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In this episode, we chat about:

• How much weight can you really lose in a week?
• Why NO ONE is losing 3 and 4 pounds a week at Slimming World
• The difference between fat loss and fluctations
• Why you need to have realistic expectations at the beginning of any weight loss journey.

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

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In this episode, I read through and expanded on a post I put up on Instagram recently.

Going into more detail bout why Slimming World is the thing keeping you stuck where you are, and why.

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

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In this episode, we chat about:

• Why restriction is the problem
• If restriction is the issue, being more strict isn't the solution
• How to re-introduce foods into your diet

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

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In this episode, we chat about:

• Awful advice
• Why drawing a line and moving on is keeping you stuck
• Why Slimming World consultants use this
• What you should do instead.

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

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This is a LONG one...

I posted a carousel on Instagram with, basically, 38 sentences.

Things I've spoken bout or talked about over the last year and noted down in my phone.

I used this EXTRA LONG episode just to go through them all and expand on them in more detail if that floats your boat.

Enjoy.

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In this episode, we talk about...

• What a takeaway really is
• How the way you think about them will influence the way you act around them
• What it REALLY is that makes you feel bad after eating them

And more.

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In this episode, we chat about...

• Weight loss plateaus
• Why you're not in one
• What's really going on
• Damaged metabolisms

And much more!

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In this episode, we chat about...

• Why you don't need to cut out anything from your diet
• What you will absolutely need to do instead
• Why people lose, gain and maintain their weight while all eating the same things

And much more...

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In this episode, we discuss:

• The impact of unrealistic expectations on weight loss progress
• Why consistently losing a pound a week is often unrealistic
• The importance of flexibility and adaptability in weight loss goals
• How life events and seasonal changes affect weight loss efforts
• The concept of "in-between times" and how they influence eating habits
• Real-life examples of clients successfully adapting their goals
• Strategies for managing social events without compromising weight loss
• The importance of aligning daily actions with long-term health values
• Tips on maintaining progress during busy summer months
• Encouragement to focus on sustainable lifestyle changes over quick fixes

And much more, as ever.

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In this episode, we talk about...

• Why all-inclusive are AMAZING for weight loss (if that's your thing)
• Why they're just as amazing for weight maintenance
• How to approach the way you eat
• How to balance your plate

And much more...

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In this episode, I talk about...

• Exercise and weight loss
• Why you shouldn't link the two
• What you should do instead
• Why do people gain weight while exercising?

And much more...

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In this episode, we talk about...

• Setting realistic goal weights
• Maintaining your goal weight
• What sacrifices will need to be made to stay there

And much more.

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In this episode, we talk about...

• Why your weight isn't THE problem
• Why trying to solve your weight is the very thing keeping you stuck
• What you should focus on instead
• And, as ever, a few homegrown analogies to help explain these points as deeply as possible

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