Explore every episode of the podcast Disrupting Obesity
Dive into the complete episode list for Disrupting Obesity. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
Do you have a podcast on your thoughts on GLP-1s? I feel so discouraged in trying to lose weight naturally and everyone around me is jabbing themselves. I just feel like I'm in the minority and would love to hear a perspective such as yours
I have lost weight twice before by eating what I like but less, although I never worked on the relationship part. I can only eat about 1,500 cals a day or less to lose weight. I am 35 pounds overweight and I'm eating about 2000-2200 cals a day. Can't seem to hit target of 1500 more than a day or two a week. Darn, it doesn't seem fair! What's a frustrated woman to do?
I've heard that eating large volumes of low calorie foods can promote binge-type behaviours and be detrimental in the long run when it comes to portion control. What are the pros and cons of volume eating? Is it always a positive and helpful tool? Are there certain times/situations when it is more helpful or should be avoided?
How do you handle knowing something is in the fridge or the at 9pm thinking about what you'll have for breakfast or at 9am what you'll have for dinner. Thoughts? How do you handle those naturally?
How did you get yourself back on track? And stay on track?
Is walking all you do for exercise? Do you do any resistance training at all?
I'm counting the calories. I hate "wasting" the calories. I'm more tempted to eat every bite even if I'm full because I've already calculated in those calories and I don't want to give them up. I don't know how to get my mindset over it. Keep trying to tell myself it's like a little bonus of weight coming off but it's not working in my mind.
Do you weigh your food raw or cooked IE meat, potatoes, veg?
My cutting calories are 2100. It just seems way too high for weight loss. Any insight?
I have to start drinking zero sugar and I loathe that aspartame or stevia type taste. I was wondering which is the best sodas or juices in which it's hard to taste that?
How do you learn to identify fullness cues after a long life of being used to eating beyond fullness?
I'm 305 pounds now. I really need to do something about it, I'm sick of looking like this. But where do I start? Any tips please.
When I don't overeat I feel empty inside. Not like I'm hungry, just empty. And I then I want to eat until the food pushes that empty feeling away. I don't know where to start with figuring this out. Any ideas?
Have you kept your weight loss with a calorie tracker to sustain your weight? -
After I published Episode 193 - which was all about Food Noise - you had questions. Lots of them. More than 70 unique questions have come in so far, with more being added to the list every day. (And that's not counting the repeat questions...)
They're too important to ignore so we're going to spend our Monday's this summer diving into them and talking about food noise.
I answered 12 questions to kick things off.
How do I know if what I'm experience is actually food noise?
Is food noise the same thing as emotional eating? Why do I think about food all day when other people don't?
Has my food noise always been there, or have I trained myself to think this way?
Can food noise ever go away completely?
Does menopause make food noise worse?
Can poor sleep make food noise worse?
Does stress increase food noise?
Is this why people taking GLP-1 medications say they suddenly feel "normal"?
If I don't take medication, can I still learn to manage food noise?
Does food noise come back if someone stops taking weight loss medication?
Should everyone with food noise consider medication?
This week we've got 3 new questions and I'm addressing an issue that just won't go away:
Can you talk more about to deal with your loved ones sabotaging your efforts? It's so hurtful and so surprising.
Can you suggest a shopping list of swaps? Or what you have in your kitchen as staples currently?
One of the things I'm struggling with the most with calories is because... I hate "wasting" the calories. I'm more tempted to eat every bite even if I'm full because I've already calculated in those calories and I don't want to give them up.
After episode 191 came out you had questions. Lots of encouragement but also lots of questions and there were so many similar or repeat questions that I had to do this episode.
You wanted to know things like:
Are you okay?
Is the workload sustainable for you long‑term?
Do you have a plan to get help or build a team eventually?
What's going to change with the podcast or the membership because of what's happening financially?
Are you ever going to share more about your recovery journey?
Do you feel proud of how far you’ve come, or does the trauma still overshadow everythig?
Why exactly does Instagram pay so little even though you've got millions of views?
What kinds of brand deals have you turned down?
If you need money, why not take some brand deals with ethical companies?
Are you asking for donations?
Why talk about monetization at all?
If you’re posting 4–6 times a day, is that about helping people or about growing?
Why not hire help?
You're a hypocrite. If you turned on YouTube ads why not turn on podcast ads too?
I love your pineapple cheesecake fluff but on your journey have you ever been concerned with sugar?
What would you recommend is the easiest most sustainable thing to do as far as measuring everything and tracking in the beginning? And how do you determine "how much" to have, for example 3oz 4oz of protein at a meal? this is exactly how I overthink this and get frustrated and give up.
Do you have any tips for getting through long work hours - including some overnights?
I feel so conflicted about losing weight because I worked SO HARD to have body positivity. But I'm having "some issues" medically and I need to lose weight because of them. I'm just really struggling.
It would be great to hear a bit about any impact/struggle you faced within your family day to day while losing weight and any tips you have to combat such.
Can I ask you please when you were losing the bulk of your weight and trying to be at a deficit did you use an app?
What's the difference in the mindset between someone who is starting the weight loss journey and someone who has been on the journey a while?
Do you always do always do your nails those colors? I noticed they're always these colors in your videos.
I was wondering, on the TDEE calculator do I subtract 500 calories from the number/deficit it suggests I stay in daily?
Hi, what did you do to tighten your neck skin?
I was able to lose 80 lbs just by doing keto but have gained 30 back. Is your weight loss total food changes or have you lost through medical intervention? I want to be real with myself if I can do this through diet alone.
What is the longest plateau you have ever faced and how did you break out of it?
You can send in your question using the "Fan Mail" button above. If you'd like me to send you a written reply as well as answering in an upcoming episode send in your question on my website www.disruptingobesity.com
This week is all about the single most important tool in my weight loss methodology: The 3A Way.
Awareness, Acknowledgement, Accountability.
You hear me talk about them all the time so let's dig into what they mean and how you can use them to help you get your weight off and, more importantly, change your relationship with food.
Feeling stuck with calorie tracking? Bored of the journey? Wondering if it’s normal to feel awful at the beginning of weight loss? In this Weight Loss Q&A episode, I’m tackling four listener questions about consistency, burnout, mindset, and the emotional side of losing weight. We’re talking practical strategies, relationship-with-food work, and why making things easier for yourself is not cheating.
What I cover in this episode:
• Tips for getting more consistent with calorie tracking when life feels chaotic • Why planning ahead and pre-portioning food can make a huge difference • How to handle busy days without falling into self-sabotage • The mindset shifts that make calorie tracking easier long-term • Why you do not have to track forever • The return of Gladys and the “brownie debate” • Why convenience foods are not the enemy during weight loss • A conversation about “clean eating” and food guilt • How to stop adding unnecessary pressure to an already hard journey • What to do when weight loss starts feeling boring or repetitive • Ways to refresh your journey without getting sidetracked • Looking beyond calories at fibre, hydration, nutrition, and movement • Why I am not anti-exercise and what I actually mean when I talk about movement • Is it normal to feel horrible at the beginning of weight loss? • My honest experience with the emotional side of starting over • Why the beginning can feel overwhelming and why that feeling will not last • The role of confidence, persistence, and proving people wrong
Weight loss can get repetitive, frustrating, and emotionally exhausting. But boredom, discomfort, and even feeling awful at the beginning do not mean you are failing. Sometimes the best thing you can do is make things easier, quieter, and more manageable so you can keep showing up for yourself.
What if one small piece of information completely changed the way you thought about hunger, fullness, and why losing weight has felt so difficult?
In this episode, I’m talking about something I call The 20 Minute Rule. It is the only true “rule” in my entire methodology, and understanding it changed the trajectory of my own 200+ pound weight loss journey.
The idea is simple: your stomach needs time to tell your brain that it’s full. Which means if you’re eating quickly, distracted, or have spent years ignoring fullness cues, there’s a good chance you’re eating past the point of fullness without even realizing it.
We’re unpacking the science behind satiety, how childhood experiences can shape your eating habits, and why understanding this concept can help release some of the guilt and shame many of us carry around food.
In this episode, we talk about: • What the 20 Minute Rule is and why it matters • Why fullness cues can be hard to recognize • How childhood eating habits may still be affecting you today • Physical hunger, emotional hunger, and food noise • Simple strategies to slow down eating • Safety nets that can help you feel more in control around food • Why understanding the science can help shift guilt and self-blame
If you’ve ever felt frustrated that you “never feel full” or wondered why slowing down matters, this episode is for you.
In this Q&A, I answer four questions that come up during weight loss and maintenance. I talk about whether I still track my calories, how to get the last stubborn pounds off, what to do when food disappoints you, and how I stopped obsessing over the foods I thought I could not have.
In this episode I cover: • Whether I still track my calories and why • What to look at when the last 30 pounds refuse to budge • How to handle food disappointment without spiraling • How eat whatever you want just less of it changed everything for me • Tracking is a tool you can use when and IF you need it • The final stretch requires patience, accuracy, and sometimes a small calorie tweak • Food disappointment is normal and you always have a choice • Removing deprivation makes the calorie deficit easier • Beating yourself up never works • You can change your relationship with food by changing the way you talk to yourself
In this episode, I talk about one of the most powerful tools you can use to lose weight and change your relationship with food: safety nets. These simple boundaries help you stay in a calorie deficit, stop the mindless eating that sneaks in throughout the day, and rebuild trust with yourself while you work on long term change.
I share examples from my own 201 pound loss and from inside Flamingo Forum, including things like eating with the fridge door open, grabbing bites during meal prep, overeating after weigh in day, and why I used to eat hot dogs straight from the package. More importantly, I walk you through how to spot your own patterns and create safety nets that actually support you.
If you feel like you keep sabotaging yourself or you cannot trust yourself around food, this episode will help you understand what is going on and what to do next.
In this episode I cover: • What safety nets are and why they work • How they help you stay in a deficit without feeling deprived • Why trust and time matter more than willpower • How to use the 7 Pillars to build your own safety nets • My favorite starter safety nets you can try today
Starter safety nets to try: • Eat whatever you want, just less of it • My hands are empty when I chew • I do not eat standing up • I do not eat in the car • I do not eat from the packaging
If you want coaching, support, or a community that understands exactly what you are working on, you can join me inside Flamingo Forum. More info at disruptingobesity.com.
Let me know what safety nets you try this week and what you notice.
Welcome back to Weight Loss Q&A. In episode 182, I’m answering four new questions on TDEE confusion, food judgment, hair loss during weight loss, and fasting rules.
If you’ve ever second-guessed your calorie numbers, worried about things like “chemicals,” or wondered if you’re doing fasting “wrong,” this episode will help you cut through the noise and focus on what actually works.
What I cover in this episode:
• Why TDEE numbers are different across apps and calculators • How weight loss goals inside apps can change your calorie targets • Why I recommend double checking your numbers with an online calculator • The problem with dropping calories too fast too soon • A real talk about food shaming and the “chemicals” argument • Why focusing on ingredients can distract from the real work • How to think about effort, progress, and supporting yourself and others • Hair loss during weight loss and when to talk to your doctor • My experience with hair loss and recovery • Clean fasting, diet pop, and zero calorie drinks • Whether milk or creamer in your coffee “breaks” your fast • Why protecting your routine and mindset matters more than perfection
Key takeaways:
• Your calorie target should be sustainable, not aggressive • Not all advice needs to be followed, especially if it makes your life harder • Kindness beats judgment, especially when someone is trying • If something small helps you stay consistent, keep it • You do not need to overhaul your entire life to lose weight
Weight loss takes time. You already know that. But knowing it and actually living it are two very different things.
In this episode, I’m getting real about what “this takes time” actually looks like when you’re in it. The boredom, the frustration, the weeks where nothing happens, and the mental work required to keep going anyway.
We’re talking about expectations, patience, and why setting yourself up for a longer timeline will actually make this easier, not harder.
I also share some of my own experience losing over 200 pounds, regaining weight, losing it again, and what finally made the difference long term.
This one matters if you’ve ever felt like it’s taking too long and wondered if you’re doing something wrong.
You’re not.
You’re just in the middle of it.
What I cover in this episode:
• Why weight loss almost always takes longer than you think it will • What realistic timelines actually look like • Why scale fluctuations can make the process feel even slower • The mental and emotional commitment required for long term weight loss • How boredom becomes one of the biggest challenges • Why changing your relationship with food makes the timeline easier to handle • The difference between fast, restrictive methods and sustainable weight loss • How small wins help you stay motivated over time • Why support matters so much in a long journey • The truth about averages including medications like GLP-1s • What I learned from losing, regaining, and losing again • Why maintenance is the real goal, not just weight loss • How to think about time in a way that actually helps you keep going
The time is going to pass anyway.
The question is what you want your life to look like when it does.
Welcome back to another Q&A episode. In this one, I’m answering your questions about calorie deficits, emotional eating, tracking tricky foods, and a more personal question about inspiration.
This episode gets into the nuance of doing this in a way that actually lasts, without burning out, spiralling, or trying to be perfect.
In this episode, we cover:
Whether you need to hit your calorie target every day
Why under-eating can lead to burnout and fatigue
Strategies to manage emotional eating more effectively
How to apply the 3A Way in real situations
Letting go of the idea that emotional eating has to be eliminated
Being intentional and aware with your food choices
How to track foods like ribs using cooked weight
Why sauces and add-ons matter for accuracy
A personal look at inspiration and what keeps me going
Key reminders:
Consistency beats intensity every time
You do not need to do more, you need to keep going
In this episode, I’m diving into maintenance mode. The part no one really prepares you for, but the part that actually matters the most long-term.
Because here’s the reality. Most people regain the weight. Not because they’re lazy or broken, but because they never learned how to maintain it.
So today, I’m breaking down what maintenance mode actually looks like, why it feels so uncomfortable at first, and how to navigate it without spiraling every time the scale moves.
This episode is for you if you’re at your goal, close to it, or even just starting. Because how you lose the weight is directly tied to whether you keep it off.
What I cover in this episode:
• What “Maintenance Mode” actually means • Why jumping straight back to higher calories can backfire • The reality of metabolic changes after weight loss • How to slowly increase calories without triggering regain • Why fear of regaining weight is completely normal • The emotional whiplash of reaching your goal • Why maintenance is a completely new skill set • The truth about tracking forever (and why you might not need to) • How your relationship with food determines long-term success • Staying an active participant with your eating habits • Emotional eating in maintenance and how to manage it • Why restrictive diets make maintenance harder • How to build trust with yourself after weight loss • The importance of celebrating every version of yourself • Why you can still learn these skills even after hitting your goal
Maintenance is not the end of your journey. It is a new phase that requires intention, awareness, and patience.
You do not need to live in fear of regaining your weight, but you do need to stay engaged with your habits and your relationship with food.
The same tools that helped you lose the weight are the ones that will help you keep it off.
And most importantly, you can absolutely be part of the 15% that keeps the weight off.
In this Q&A episode, I’m answering your questions about weight loss expectations, getting back on track after a setback, alcohol and fat loss, and navigating vacation without losing progress.
We talk about why big drops at the beginning aren’t the goal, how to stop a binge spiral without going all-or-nothing, and how to approach situations like travel in a way that actually supports long-term success.
This episode is focused on helping you stay consistent, even when life isn’t.
In this episode, we cover:
Why weight loss isn’t “supposed” to be faster at the beginning
The problem with aggressive calorie cuts
How to regain control after emotional eating or bingeing
Using small steps instead of all-or-nothing thinking
Alcohol and weight loss - calories, myths, and realistic expectations
Managing food and drink choices on vacation
Why aiming for maintenance can be the smarter goal
How to avoid the “I’m on vacation, so nothing counts” mindset
Simple strategies to stay on track without overthinking
Key reminders:
You don’t need to be perfect—you need to be consistent
Small steps still count (and they add up)
You can handle more than you think you can
Progress isn’t ruined by a week, it’s built over time
If you’ve ever said “I’m doing everything right and the scale isn’t moving” this episode is for you.
This week, I’m building on our conversation about accuracy and diving deeper into one of my core tools: Spread, Sprinkle, Pour.
This is one of the simplest and most effective ways to create a calorie deficit without blowing up your life, cutting out your favourite foods, or white-knuckling your way through the day.
We’re not taking your burger away. We’re just having a conversation about how much extra stuff is on it.
Inside this episode, I walk you through how to use small, incremental changes to reduce calorie-dense extras like sauces, dressings, and toppings, without triggering that all-or-nothing spiral that derails so many people.
Because the goal isn’t perfection. The goal is sustainability.
What I cover:
• What “spread, sprinkle, pour” actually means and why it works • Why calorie-dense add-ons are the easiest place to start • How to create a deficit without cutting out the foods you love • The real reason “doing everything right” often isn’t accurate • How to use small reductions to build consistency over time • Why awareness comes before change (and why that part can feel soooo uncomfortable) • How this method helps you change your relationship with food • What to prioritise (and what to stop overthinking) to avoid burnout
You don’t need to overhaul your entire diet.
You need to get honest about what you’re adding and start shaving it back in a way that still lets you enjoy your food.
Small changes. Repeated often. That’s where the magic is.
If you feel like you’re doing everything right and the scale still isn’t moving this episode is for you.
This is one of the hardest conversations to have in weight loss, and it’s one that brings up a lot of feelings. Frustration, denial, anger, shame, all of it is completely normal.
But it’s also one of the most important things to understand if you want to keep going.
Because most of the time, when the scale isn’t moving, it’s because there are accuracy issues in your tracking.
And I know how hard that is to hear.
In this episode, I’m walking you through what accuracy actually means, why it’s so difficult to get right, and how your emotional reaction to it can either keep you stuck or help you move forward.
We’re talking about the real reason people stop losing weight, the patterns I’ve seen over and over again, and how to approach this without falling into denial or beating yourself up.
This isn’t about being perfect. It’s about being honest enough to make progress.
In this episode, I talk about:
Why “I’m doing everything right” might not be as accurate as it feels
What’s actually happening when the scale won’t move
The two most common reactions: denial and self-blame
Why neither of those responses will help you move forward
The emotional side of accuracy issues and how they can block progress
Why feeling bad about yourself doesn’t lead to change
How small inaccuracies can completely erase your calorie deficit
Why you will never be 100% accurate and why that’s okay
How accuracy needs change throughout your weight loss journey
Why it doesn’t necessarily get harder as you go
Simple, practical ways to improve your accuracy over time
What “spread, sprinkle, pour” means and why it matters
Why accuracy issues are part of a successful weight loss journey
If the scale isn’t moving, you’re not in a calorie deficit.
That’s not a criticism. It’s not a failure.
It’s just information and it’s something you can work with once you’re willing to look at it honestly.
In this Weight Loss Q&A, I’m answering your questions about staying focused, tracking your food, navigating social situations, and figuring out recipe calories without losing your mind.
We talk about why it’s so hard to follow through even when you know exactly what to do, and how to stop fighting yourself and start building habits that actually stick.
I also share practical tools and strategies that make tracking easier and more accurate, including how to break down recipes and portion sizes in a way that actually works long-term.
This episode is a mix of mindset and method because you need both.
In this episode:
Staying focused and committed when motivation comes and goes
Understanding the internal conflict around food choices
Emotional eating gets talked about a lot but not in a way that actually helps you understand or manage it.
In this episode, I’m breaking emotional eating down into three core drivers: comfort, reward, and cope and once you see it through this lens, everything starts to make a lot more sense.
This is not about trying to “fix” emotional eating or eliminate it completely. That’s not realistic and it’s not the goal.
This is about learning how to work with it instead of feeling like it’s controlling you.
If you’ve ever felt like emotional eating just happens on autopilot, this episode is going to give you a much clearer way to approach it.
What I cover:
• The three drivers of emotional eating: comfort, reward, and cope • Why emotional eating isn’t only about negative emotions • The truth about emotional eating and why everyone does it • How guilt and shame actually push you deeper into the cycle • Why your self-talk around food matters more than you think • The difference between mindless eating and being an active participant • How to identify your emotional eating patterns • Why certain foods “work” better for certain emotions • How “wasted calories” happen and how to avoid them • Real-life safety nets that help you stay in control • How to plan for emotional eating instead of reacting to it • Using awareness, acknowledgement, and accountability (the 3A way) • Why your goal should NOT be to eliminate emotional eating
You’re not broken for emotionally eating. You’re human.
The goal isn’t to stop, it’s to understand it, take control, and make it work for you.