All Episodes

309: The Math Behind the Weight Loss: How Grouping Calories Built My Success

308: Who Decided the Rules?

307: The Secret Isn’t Motivation, It’s Rhythm

306: 5 Months Locked In, What Actually Changed

305: The Road to 199, Fat Loss, Fueling Right, and Chasing a 3:30 Marathon

304: Find Your Way Back, Planning, Perspective, and Progress in 2026

303: When Running Stops Working, Shifting Seasons, Strength, and Figuring It Out After 40

302: It’s a Gift: A Marathon, a Moment, and a Reminder

301: One Mile at a Time: How Pacing Mirrors the Weight Loss Journey

300: Perfection Doesn’t Inspire, Survival Does

299: Fine-Tuning Your Frequency: Finding Success Through Life’s Static

298: When Life Hits Hard: Building Habits That Keep You Afloat

297: Back in the Swing After Surgery & Surviving the Chaos

296: Home Gym vs. Commercial Gym: Which One’s Right for You?

295: It’s Not Going to Go as Planned—And That’s Okay

294: GLP-1, Coaching, and the Responsibility to Be Real

293: Routines, Protein, and Prepping for 26.2 Miles

292: How I Try To Stay Consistent

291: The Real Grind: Redefining Success on Your Journey

290: Beyond the Scale: 20 Ways to Measure Real Progress

289: The Cost of Crash Diets: What I Wish I Knew Before Losing 40 Pounds in 30 Days

288: How I Started Running & Tips for Beginners

287: Checking Biomarkers & Testosterone Levels

286: skin surgery update. Cookbook update and general purpose motivation

285: You Were Strong Enough Then—You’re Strong Enough Now

284: Managing Stress & Cravings with Breath Control

283: Acclimating to the Journey

282: Fat Burners Exposed: What They Really Do & How to Use Them Effectively

281: It’s Already There, You Just Have to Tap In

280: Injury Prevention: Tips to Stay Strong & Injury-Free

279: Your Health Journey: A Lifestyle, Not an Event

278: The Mental Side of Weight Loss: Planning for Success

277: weight loss is not black and white

276: Breaking the Cycle: How to Stay on Track & Avoid Setbacks

275: Mindset Shifts That Make Weight Loss Sustainable

274: Big Goals / Small Steps

273: don’t overwhelm yourself

272: Get Comfortable In Discomfort

271: Look Back & Reflect

270: Understanding Food Addiction

269: Connect The Trauma

268: PUSH THE NEEDLE

267: I hate when our body adapts

266: Systems Check

I Want To Run: Part 7

265: Something changed mentally after skin surgery

I Want To Run: Part 6

264: Inflict Change

I Want To Run: Part 5

I Want To Run: Part 4

263: Stop it stress

I Want To Run Part 3

I Want To Run: Part 2

262: Let’s level-set / 1st half since surgery

I Want To Run Part 1

261: big news and Ozempic?

260: Protect Your (Health) Mind

259: One Day At A Time

258: identity and weight loss

257: I gained 5 pounds from one cheat meal

256: Accepting what I can control

255: My stretch marks have a question. What’s different?

254: Awareness Will Help Weight Loss Expectations

Skin Surgery Process - Part 3

Skin Surgery Process - Part 2

Skin Surgery Process - Part 1

253: Stop Searching

252: So Much Health Info Out There. What’s real?!?

251: Momentum Mindset

136: I found joy with food. I still do.

250: continuous improvement

249: my journey was tough and emotional. I would do it a million times more.

248: blah

247: where are your marbles going?

246: longest episode ever?

245: murder board?

244: get back

243: are you taking care of yourself?

242: the fruit to come

241: 0.1% better

240: fighting complacency

239: Find an anchor

238: Steady

237: your odds are 20 to 1

Holiday Eating Help

236: how not to start

235: thoughts about the past

Rocky and Dusty; November 2023 update

234: two marathons in two weeks

233: I ran a marathon

232: change isn’t that easy

231: What’s glycogen have to do with it? (Tina Turner Voice)… Everything

230: I talk to myself, don’t judge me

229: get used to it

228: learn, pivot, move on

227: The challenge is the catalyst for a change you may need.

226: if I can

225: why we quit

224: fasting and marathon update

223: It’s expensive to eating health?!