In This Week’s Episode of Eat the Donut, Can You Lose Fat and Still Eat Out?

Do you love going out for date night, meeting up with friends, or just taking a break from cooking—but feel stressed about how it fits into your fat loss goals?

You’re not alone.

In this episode, Kevin breaks down exactly how to enjoy restaurant meals without blowing your progress. You’ll learn the same strategies he teaches his 1:1 online fat loss clients to help them stay on track without bringing a food scale to dinner or skipping the fun.

Inside this episode:

• How to plan ahead using menus and apps

• The “One Plate Rule” for when tracking isn’t realistic

• A foolproof way to portion out meals visually

• Tips to estimate calories with confidence (even when you’re guessing)

• The “Pick One Rule” that lets you enjoy indulgences without going overboard

Whether you’re out for tacos or steakhouse date night, this episode will help you stress less, stay consistent, and build the kind of habits that actually stick.

Because at the end of the day—it’s not about being perfect. It’s about being consistent.

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-accessWhere else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode, we break down why the number on the scale goes up and down — even when you’re doing everything right. From salt and carbs to stress, sleep, and even needing to poop, I’ll walk you through 7 common reasons the scale fluctuates and why weight ≠ fat.

You’ll learn how to zoom out, track real fat loss with progress pics and measurements, and stop letting the scale sabotage your mindset. If you’ve ever thought “Why bother?” after a random spike, this episode is for you.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-accessWhere else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat the Donut, I sit down with my friend and client Jeremy, who lost 30 pounds without extreme dieting, endless cardio, or cutting out his favorite foods. Instead of chasing quick fixes, he focused on sustainable fat loss strategies that actually worked for his lifestyle. We dive into how protein helped him stay full and build muscle, the mindset shifts that made the biggest impact, and the simple habits that led to long-term success.

If you’re tired of yo-yo dieting and want a realistic, no-BS approach to fat loss, this episode is for you. Jeremy shares his best tips and tricks for making progress without feeling miserable—so you can get results and actually keep them.Jeremy’s info:

X: @ goldengraygg

Insta: @goldengraygg

Kevin:Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat the Donut, we’re diving into the real reason so many people struggle with consistency in their fat loss journey. You probably already know what you should be doing—hitting your workouts, eating protein, getting in movement, and prioritizing sleep—but actually following through is the hard part. The truth is, no matter how perfect your plan is, if you’re not consistent, you won’t see results. We’ll break down why short-term gratification keeps getting in your way, how to shift your mindset toward making choices that will make you proud, and the simple but powerful habit that will help you stay on track. No quick fixes, no magic solutions—just the non-sexy truth about what it really takes to build consistency and see results.

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat the Donut, I’m breaking down how to handle cravings so they don’t keep derailing your fat loss goals. No more white-knuckling your way through hunger or feeling like you have to suffer just to see progress. I’ll cover why cravings happen, how to manage them without feeling deprived, and the best strategies to enjoy your favorite foods while still making progress. If you’ve ever felt like cravings are your biggest roadblock, this one’s for you!

Tune in and learn how to hit your goals without all the suffering.Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In today’s episode of Eat the Donut, I’m joined by my brother, Bo Driscoll, to talk about what it really takes to overcome doubt, push past criticism, and build a bulletproof mindset. From being the undersized kid everyone counted out to making it to the pros, Bo shares the biggest roadblocks he faced, the moments that nearly broke him, and how he stayed disciplined when motivation was nowhere to be found. If you’ve ever struggled with self-doubt or felt like the odds were stacked against you, his story is exactly what you need to hear. Of course, it wouldn’t be an episode with my brother without some wild childhood stories—including his favorite fight of ours, the dumbest thing we ever did together, and an embarrassing story about me I probably shouldn’t have asked for. Whether you need a mindset shift, a push to keep going, or just a good laugh, this one’s got it all. Insta: @kpd.fit Tik Tok: @ kpdfit Youtube: @KPDFit Email: KPD@kpd.fit

In this episode of Eat the Donut, I break down the real truth behind weight loss. After years of experimenting with every diet trend out there—from keto to fasting—I share the hard lessons I’ve learned about what actually works. Spoiler alert: it’s not about cutting out entire food groups or following extreme tactics. Instead, the key to lasting fat loss lies in keeping things simple and sustainable.

I dive into the fundamentals of weight loss: creating a calorie deficit, eating a balanced mix of nutritious foods, and adopting healthy habits that fit into your everyday life. I also talk about the importance of mindset, stress management, and sleep, which are often overlooked but play a huge role in consistency and long-term success. If you’re tired of all the noise around dieting and want a straightforward approach to achieving your fat loss goals, this episode is for you!

Be sure to subscribe, rate, and review the podcast if you find this episode helpful!

Appreciate you!

In this episode of Eat the Donut, I go deep into one of the biggest struggles in fat loss—hunger. If you've ever felt like you're crushing your diet, only to get blindsided by hunger and end up eating everything in sight, you're not alone. The good news? Hunger is normal, but it doesn't have to derail your progress. I break down the best strategies to keep you full in a calorie deficit, from prioritizing protein and fiber to eating high-volume foods, managing stress, and staying hydrated.

If you’ve ever caught yourself hovering over the fridge, wondering if you’re actually hungry or just bored, this episode is for you. I’ll teach you how to outsmart hunger, stop overeating, and still enjoy your favorite foods while losing fat. Plus, I’ll share my go-to snacks, meal hacks, and a simple way to tell if you’re really hungry—or just eating out of habit. Let’s make fat loss easier—without the misery.

In this episode of Eat the Donut, I’m breaking down everything you need to know about protein—why it’s crucial for fat loss, how much you should be eating, and simple ways to increase your intake. If you’ve ever struggled with hunger, muscle loss, or a slow metabolism while trying to lose weight, chances are, you’re not eating enough protein. I’ll cover how protein preserves muscle, boosts metabolism, and keeps you full longer, making fat loss easier and more sustainable.

Plus, I’ll give you practical, no-BS strategies to hit your protein goals without overcomplicating things. From easy swaps to high-protein snacks and meal-building hacks, you’ll walk away knowing exactly how to get more protein in your diet—without feeling overwhelmed. Tune in and let’s get your protein game on point!

In this episode of Eat the Donut, we’re diving into your relationship with food—how it’s shaped, why it matters, and how it might be holding you back. If you’ve ever felt guilt around eating certain foods, fallen into the “all or nothing” mindset, or believed you had to earn your meals, this one’s for you. Your approach to food impacts more than just your diet—it affects your mindset, energy, and long-term success.

We’ll break down common food struggles, from over-restriction to emotional eating, and give you practical strategies to build a healthier, more balanced relationship with food. Because yes, you can eat the donut and still make progress. Tune in and learn how to ditch the guilt, find balance, and actually enjoy eating again.

In this episode, I dive into what it really takes to break free from the endless cycle of dieting and create lasting change. It’s not just about dropping pounds; it’s about building habits that stick so you never feel like you’re starting over again. Sustainable fat loss isn’t a sprint—it’s about addressing limiting beliefs, taking small, consistent steps, and creating a lifestyle where healthy choices become second nature.

You’ll hear how to stop obsessing over quick fixes, embrace patience, and alternate between fat loss and maintenance phases to avoid burnout. The journey may be slow at times, but the only way to fail is to give up. Keep going—you’ve got this!Email: kpd@kpd.fitInsta: @kpd.fit

In this episode, we’re going beyond setting goals—we’re creating a vision that drives meaningful action. It’s not about perfection; it’s about building a sustainable plan that aligns with your life and values. I’ll walk you through how to define your goals, break them into actionable steps, and build a strong foundation for success. We’ll also talk about overcoming challenges, embracing failure as feedback, and why fat loss should happen in phases, not year-round.

Your 2025 goal isn’t just about numbers—it’s about who you become in the process. Visualize your future self, stay consistent, and commit to taking one step closer every day. Let’s make this the year of lasting change!

In this episode of Eat The Donut, we’re diving into why you keep overindulging and binge eating — even when you swear you’re doing everything right. You eat clean all week, stick to your plan, and then the weekend hits like a snack tornado. Or maybe you crush your meals all day, only to black out in a McDonald’s drive-thru on your way home. Sound familiar? You're not alone, and more importantly — you're not broken. I’m breaking down five real reasons why binge eating happens, from the toxic “good vs. bad food” mindset to the dangers of over-restricting, skipping meals (yes, breakfast matters), and setting yourself up to fail by keeping tempting foods within arm’s reach. We even cover a powerful trick — the 20-Minute Rule — to help you pause before a binge and get back in control.

This episode is all about cutting through the noise and giving you real tools to stop the binge-restrict cycle without ditching your favorite foods. If you're tired of feeling like a failure every time you eat something “off plan,” this one’s for you. I’m here to help you shift your mindset, fuel your body, and stop treating food like the enemy. And if you want help putting this into action with support and structure, hit the link in the show notes to apply for 1:1 coaching. You’ve got this — and no, you haven’t screwed it all up. As long as you keep going, you can’t f*ck this up.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-accessWhere else to find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat the Donut, I’m diving into another phase (the 2nd phase of fat loss: the Food and Fitness Phase. This is where we can now start to dial things in a bit more. Diving more into the targets and the numbers. I’ll break down how to align your nutrition and workouts for sustainable progress, why a calorie deficit isn’t the whole story, and how strength training and movement fit into the bigger picture.

Tune in as I share actionable tips to level up your fat loss journey, avoid common pitfalls, and create habits that last. Whether you’re just starting out or looking to optimize your results, this episode has everything you need to maximize results and keep pushing forward.Insta: @kpd.fitEmail: KPD@kpd.fit

In this episode, I’m diving into the real first step of fat loss that most people skip: building a solid foundation. Forget quick fixes or all-out beast mode—it’s time to create a plan that lasts. I share why this foundational phase is the key to long-term success and how to start small with habits that build confidence, consistency, and momentum. If you’ve been stuck in the cycle of losing and regaining weight, this episode is your game-changer.

What You’ll Learn:

Why focusing on habits before food and fitness sets you up for lasting results.

How to start small without overwhelming yourself.

Why understanding the why behind your behaviors is crucial for success.

In this first-ever episode of Eat the Donut, I (Kevin) introduce myself, my journey, and my vision for this podcast. From struggling with body image and yo-yo dieting to how/why I became a personal trainer and nutrition coach, I'll share my story with honesty and humor. Learn what inspired me to start this podcast and how I plan to help you find your "Goldilocks Zone" with your fitness and nutrition.

Insta: @kpd.fitTikTok: @kpdfitThreads: @kpd.fitX(Twitter): @kpdfit

In this episode of Eat the Donut, we’re diving into what this podcast is all about — achieving fat loss freedom and living happily ever after.

Today’s topic? Calorie cycling.

We’ll cover what it is, why it works, and how using it to lose fat can make life easier, especially without giving up your social life, pizza nights, or weekend brunches.

You’ll learn:

* What calorie cycling actually is

* How to calculate your targets

* Smart ways to plan around weekends, workouts, and events

* What not to do with calorie cycling

This episode is all about giving you tools to enjoy life while still making serious progress.

Let’s get into it!Connect with Kevin:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat The Donut, I sit down with one of my longest-standing clients Jill Furman, aka Jilly Beans :), to explore how strength training has become a true game-changer in their life. Over years of lifting weights and committing to consistent workouts, they’ve transformed not only their physique—getting healthier and stronger than ever—but also the way they show up in the world. Tune in to hear:

* Their journey from day one in the gym to hitting personal bests they never thought possible

* How increased strength has fueled more energy, resilience, and confidence in their day-to-day life

* The mindset shifts that happened when they learned to trust their body and celebrate every win

* Practical insights on building habits and staying motivated through setbacks

Whether you’re brand new to lifting or have been at it for years, this conversation will inspire you to pick up the weights and discover the ripple effects of strength work on your health, energy, and self-belief. Let’s lift each other up—one rep at a time!

Jill's info: Insta - @jbeans77 Website - YourConfidenceRising.com. Insta: @kpd.fit Tik Tok: @ kpdfit Youtube: @KPDFit Email: KPD@kpd.fit

In today’s episode, I’m joined by someone who’s become much more than just a client — he’s a friend. Travis sat down with me to share his powerful journey of turning his health and life around after years of struggling with yo-yo dieting, food resistance, and managing type 2 diabetes.

Travis is the classic “I’ll figure it out myself” guy. He never thought he’d need a coach, let alone stick with one. But after years of trying to do it alone, something had to change.

Fast forward to today — Travis is down over 100 pounds and has shed off 16 inches in his waist (going from a size 54 to a size 38). More importantly, he’s off all diabetes medications, eating vegetables he used to hate, and living life as a better husband, father, and man.

We talk about:

* Why he finally decided to reach out for help

* The mindset traps that kept him stuck for years

* How he overcame perfectionism and the "all-or-nothing" mentality

* The emotional side of transformation — the wins, the doubts, and the breakthroughs

This episode is for anyone who thinks they’re too far gone or who’s tired of starting over. Travis is proof that change is possible — even if you hate veggies at first.

Don't miss this one. His story is raw, real, and a reminder that with the right support and strategy, anything is possible.Travis - Insta: @kycowboy73

Kevin -Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat The Donut, I sit down and chat with one of the best coaches in the industry — Tony Bonvechio, owner of Bonvec Strength. I’ve been following Tony for years and had the opportunity to work with him for a full year as my powerlifting coach. He’s not only one of the kindest people I’ve met in the fitness space, but also one of the smartest. His approach to building strength is rooted in real experience, deep knowledge, and a genuine passion for helping lifters get better.

We dive into Tony’s story of how he got into powerlifting and how that path led him to coaching some incredible people. He shares insights into what it really takes to build strength, the lessons he’s learned from both coaching and competing, and why having a positive, uplifting gym culture is such a key ingredient to long-term success. Whether you're new to lifting, an experienced powerlifter, or a coach yourself, this conversation is full of takeaways you can use right away.Tony’s Personal Insta: @tonybonvechio Tony’s Gym Instagram: @bonvecstrength

Website: www.bonvecstrength.com

For me:)Insta: @kpd.fit

TikTok: @kpdfit

YouTube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat the Donut, we're diving into the most common mistakes people make when calorie counting. These might seem like small things—like a nibble here or a bite there—but they could be the exact reason you're not seeing the fat loss results you’re working so hard for. I’ll walk you through each of these missteps, share how to correct them, and give you practical tools to increase your accuracy and consistency with tracking.

We’ll kick things off with a quick story about one of my amazing clients—a busy mom of three—who saw her fat loss stall until we tightened up her tracking. That one shift led to losing 20 pounds and gaining muscle and strength. If you feel like you’re doing “everything right” but progress is still slow, this episode is for you. Let’s fix the leaks in your calorie tracking and get your results moving in the right direction.

Insta: @kpd.fit - https://www.instagram.com/kpd.fit/pro...

Email: KPD@KPD.fit

Youtube: ‪@KPDFit‬

/ @kpdfit

Welcome back to Eat the Donut!

Today, I’m joined by Brandon Hagar—not only is he handsome and strong as hell, but he’s also is one incredible coach! In this episode, we dive into his incredible transformation journey. From being the skinny kid with social anxitey in high school to now getting ready for his for powerlifting meet and being a leader in the health and fitness industry, Brandon has had one hell of a ride.

We also chat about the importance of leadership, and how Brandon honed his leadership skills while serving in the Marines and coaching others. He shares some priceless insights on what makes a good leader.

Plus, we talk about his exciting journey preparing for his first powerlifting meet.

You don’t want to miss this conversation—it’s packed with inspiration, lessons on strength, and a healthy dose of real talk.

So grab your donut, sit back, and let’s get into it!

Here’s how you can find Brandon:

Insta: @hagar_thebear

Here’s how you can find me:

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube: @KPDFit

Email: KPD@kpd.fit

In this episode of Eat the Donut, we’re diving into the truth about boosting your metabolism. Forget the quick fixes like detox teas or waist trainers—I'm sharing real, actionable strategies that will actually help you burn more calories. We’ll explore what metabolism really is, how it works, and the key factors that influence your metabolic rate, such as NEAT (Non-Exercise Activity Thermogenesis) and the thermic effect of food (TEF).

You’ll learn how simple changes like increasing your daily movement, strength training, and eating more protein can make a huge difference in how your body burns calories. No gimmicks, just sustainable practices that support long-term fat loss and improved health. Tune in for practical advice on how to boost your metabolism and make lasting progress without falling for trendy, ineffective solutions.

Insta: @kpd.fit

Tik Tok: @ kpdfit

Youtube (Daily Donut Vlogs): @KPDFit

Email: KPD@kpd.fit