It’s intoxicating and addicting to think about how many interests you have.  You get off on the dopamine rush of ruminating on your interests.  Yet, when it’s time to take action on these interests, you have depleted your energy reserves so much through this interest-based fantasy that there’s nothing left to actually take action in pursuing your interests. You remain stuck in Lala land without ever taking any action. Thus, despite having so many grand interests, your life never changes and you end up further from achieving those interest-based goals.  Nothing significant changes in your life unless you’re committed. In today’s edition of the Unstuck Yourself Newsletter, I’ll differentiate what it means to be interested versus committed to something.  I’ll discuss key differences, why being interested is meaningless, and note the common practices of High-Performers who relentlessly and ruthlessly commit to becoming the best version of themselves. Commit to listening now. P.S. Want to read more about this topic? Check out this edition of the Unstuck Yourself Newsletter. Connect with me on Social Media Connect with me on Instagram - paulsaltercoaching Connect with me on Twitter - pauljsalter7 Connect with me on LinkedIn - Paul Salter Subscribe to my Unstuck Yourself Newsletter. Interested in learning how Hypno-Mindset and Performance Coaching can help you step into a state of commitment to unlock your full potential?  Schedule a 30-minute discovery call with me here. 

“If you truly wish to be great, you must learn how to conquer fear, or, at least rise above it in the moments that matter.” - Ryan Holiday. You’re not stuck. You’re afraid. It’s okay to be scared. But it’s not okay to be afraid; to be fearful. In today’s episode, I’ll help you understand the key difference behind being scared and being afraid, and help you understand how and why a core fear is the emotional energy fueling the pattern of self-sabtoage you’re stuck in. Start listening! Resources Mentioned:  Dissecting Fear: A Deep Dive into the Survival Instinct (and Why it’s Okay to be Scared) Escaping the Fear JAR Subscribe to my Unstuck Yourself Newsletter. Connect with me on Social Media Connect with me on Instagram - paulsaltercoaching Connect with me on Twitter - pauljsalter7 Connect with me on LinkedIn - Paul Salter Interested in learning how Hypno-Mindset and Performance Coaching can help you step into a state of commitment to unlock your full potential?  Schedule a 30-minute discovery call with me here.

If you’ve ever wondered why you do what you do, even though you know it’s deliberately sabotaging your success… This episode is for you. In today’s episode, I’ll uncover the origin of your self-sabotaging behaviors and help you understand why this behavior continues. I’ll help you gain clarity on why you do what you do, when you learned this sabotaging behavior, and provide action steps to begin unlearning the behavior. Even more, I’ll share a handful of powerful and relatable examples of the areas of life we’re all most prone to sabotaging our success and desires, and end by sharing a vulnerable example of how I sabotaged my own life. Start listening! Read Next: “Unlocking Success: The Power of Achieving Mindset Congruency” Connect with me on Social Media Connect with me on Instagram - paulsaltercoaching Connect with me on Twitter - pauljsalter7 Connect with me on LinkedIn - Paul Salter Subscribe to my Unstuck Yourself Newsletter. Interested in learning how Hypno-Mindset and Performance Coaching can help you step into a state of commitment to unlock your full potential? Schedule a 30-minute discovery call with me here.

Have you ever wondered why you are the way you are and why you do what you do? Me, too. The answer to both those questions resides in your unconscious mind. And if you wish to change either - who you are and what you do - then you need to unmask what resides in your unconscious mind. Your unconscious mind is home to your emotions, memories, beliefs, habits, and values. If you wish to be more, do more, and achieve more, you must make your unconscious conscious. In today’s episode, I’ll break down the role, objective, and characteristics of the unconscious mind, as well as share how the unconscious mind operates to keep you safe. I’ll round out the episode by sharing two examples of just how powerful these unconscious beliefs can be. For more information about the unconscious mind, check out this recent edition of the Unstuck Yourself Newsletter. Unmasking the Unconscious: The Hidden Driver of Your Actions Interested in learning how Hypno-Mindset and Performance Coaching can help you step into a state of commitment to unlock your full potential? Schedule a free 30-minute Mindset Coaching Discovery Call. Learn and Connect with Me: Read about the science and power of hypnosis. Subscribe to the Unstuck Yourself Newsletter. Connect with me on Instagram (@paulsaltercoaching)  Follow me on Twitter (@pauljsalter7).

When you hear the word HYPNOSIS, what comes to mind…? You may think of someone swinging a pocket watch and saying, "You're getting very, very sleepy..." Maybe you remember seeing people act silly on stage during a hypnosis show, such as clucking like a chicken.  Or, perhaps, all that comes to mind is a man dressed in a black cloak shouting the command “sleep!” at his participant. This type of hypnosis, called stage hypnosis, is meant for entertainment. It involves a charismatic hypnotist and volunteers who enjoy pleasing others. They're more likely to follow suggestions and go along with the show.  While it's entertaining, it's not the kind of hypnosis we'll talk about today. In today’s episode, I’ll clear up the misconceptions and fears you may have around hypnosis while helping you understand not only how natural and sage hypnosis is, but how it can help you get unstuck from sabotaging habits and limiting beliefs so that you can unlock your full potential. I’ll specifically detail what hypnosis is - and is not - how it works, what you can expect, what the research says, and how I use it to help current and aspiring High-Performers get out of their own way so they can be more, do more, and achieve more. Start listening! Interested in learning how Hypno-Mindset and Performance Coaching can help you step into a state of commitment to unlock your full potential? Schedule a free 30-minute Mindset Coaching Discovery Call. Learn and Connect with Me: Read about the science and power of hypnosis. Subscribe to the Unstuck Yourself Newsletter. Connect with me on Instagram (@paulsaltercoaching)  Follow me on Twitter (@pauljsalter7).

Do you ever feel like you know what to do, but can’t seem to do it - at least consistently? Then you’re in the right place.  If you’re like most people - myself for a longer time than I care to admit - you struggle to put the information you learn into action. You read books, listen to podcasts, and even hire business or life coaches, yet remain stuck. Trapped. Paralyzed. Spinning your wheels. Along for the ride that is the rollercoaster of self-sabotage: two steps forward and three steps back.  If you relate to the above, you don’t have an information or technical problem. You have a mindset problem. The Unstuck Yourself Podcast is intended to help you understand where, why, and how you’re stuck while also empowering you with the awareness, tools, and strategies to get unstuck so you can unlock your full potential.  Whether you’re trying to unstuck yourself from negative health, money, career, or relationship patterns, the Unstuck Yourself Podcast is for you. My name is Paul Salter and I help current and aspiring High-Performers unstuck themselves by stopping self-sabotage at the source so they can unlock their full potential.  Welcome, to the Unstuck Yourself Podcast. Interested in learning how Hypno-Mindset and Performance Coaching can help you get unstuck and unlock your full potential? Schedule a free 30-minute Mindset Coaching Discovery Call. Learn and Connect with Me: Read about the science and power of hypnosis. Subscribe to the Unstuck Yourself Newsletter. Connect with me on Instagram (@paulsaltercoaching)  Follow me on Twitter (@pauljsalter7).

Meet Keri. A 39-year-old mother of two - who’s in the process of going back to school for a graduate degree - who had been struggling with her diet, body image, and relationship with the scale for far too long. In late 2022, she recognized that if she ever wanted to break free of the weight loss-regain cycle, she needed to learn how to put herself first and also address some of the deep emotional hang-ups preventing her from achieving sustainable success. After years of stalking me on social media (kidding - sort of), she invested in herself and made herself a priority by joining The 5% Community. Between November 2022 and April 2023, we didn’t focus on dieting,  but instead on doing some deep work improving her relationship with food, rebuilding her foundational habits, and practicing letting go of perfectionism and control. And the results that have followed since this commitment to putting herself first have been nothing short of incredible… Both inside and out! In today’s episode, you’ll hear directly from Keri about the thought, beliefs, stories, and habits she’s worked to overcome to not only lose double-digit pounds and inches, by to exponentially increase her energy and confidence. Oh, and what she’s done to improve her relationship with teh scale! Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Learn more about how I can help you feel, look, and be your best - schedule a call with me today.  Want to specifically learn more about how HYPNOTHERAPY can help you conquer emotional and binge eating, reclaim your sense of worth, love, and confidence, and help you feel your best? Schedule a call with me today.  Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best. Learn more about how I can help you feel, look, and be your best - schedule a call with me today.

Society has conditioned you to believe that quitting is a form of failure; giving up.  It carries with it an underlying negative connotation that often leads to you remaining stuck in an uncomfortable position simply to avoid the stigma and potential ostracization from your loved ones for giving up. In today’s episode, I am going to share a different perspective on quitting and how it could potentially be the best thing for you. Whether you’re quitting a diet or workout routine, or, bigger aspects, such as a job or relationship, it’s important to understand that it’s safe and okay to quit, but also to know when quitting may be a bit premature. This call is a replay from a live coaching call given in The 5% Community and is based on the book, “The Dip” by Seth Godin, which you may purchase here.  Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Learn more about how I can help you feel, look, and be your best - schedule a call with me today.  Want to specifically learn more about how HYPNOTHERAPY can help you conquer emotional and binge eating, reclaim your sense of worth, love, and confidence, and help you feel your best? Schedule a call with me today.  Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best. Learn more about how I can help you feel, look, and be your best - schedule a call with me today.

The underlying reason you’re struggling to lose weight is unmanaged stress.   You can have a nutrition plan.  And it can be a really good plan. One that is simple, and sustainable. And paired alongside a consistent exercise routine.   But if you are chronically stressed, your veins rich in cortisol and your thoughts moving a million miles per minute as you navigate waves of big emotions, you’re simply not going to lose the body fat you desire.   In today’s episode, I’ll further explain how not making stress management a priority is hindering your fat-loss efforts and offer a two-step plan to help make stress management a priority so that you can lose the body fat you desire for good!   Start listening now!   Thank you for being here.   If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message.   Learn more about how I can help you feel, look, and be your best - schedule a call with me today.    Want to specifically learn more about how HYPNOTHERAPY can help you conquer emotional and binge eating, reclaim your sense of worth, love, and confidence, and help you feel your best?   Schedule a call with me today.    Follow me on Instagram - @paulsaltercoaching    How I Can Help You:   I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.    To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you.

You know how critical of a role eating adequate protein plays in muscle growth and recovery. But what you may not know is the depth of benefit eating adequate protein provides when trying to lose fat and keep it off for good. If you understand how much protein to eat and when to eat it, you can dramatically improve the likelihood of losing body fat, maintaining and growing muscle mass… …and keeping that body fat off for good! In today’s episode, I’ll detail all you need to know about how much, when, and why to eat protein to support your sustainable fat loss goal, and also share several strategies to help make eating this nutrient much easier so that you can reach your own unique goal. Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Learn more about how I can help you feel, look, and be your best - schedule a call with me today.  Want to specifically learn more about how HYPNOTHERAPY can help you conquer emotional and binge eating, reclaim your sense of worth, love, and confidence, and help you feel your best? Schedule a call with me today.  Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best. Learn more about how I can help you feel, look, and be your best - schedule a call with me today.

Head Coach Caelli is back on the podcast today to share even more wisdom she’s gleaned after spending more than a decade using restrictive, intense approaches to lose weight (which only led to more weight gain)... Today, she’s sharing five life-changing lessons she’s learned throughout her five-year journey having successfully lost 50 pounds and kept it off for good! If you have NOT listened to episode 249, it’s highly recommended so you can learn more about Caelli’s specific journey to losing 50 pounds and keeping it off for 5+ years.  Click here to listen. Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Learn more about how Caelli and I can help you feel, look, and be your best - schedule a call with me today.  Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Jordan Syatt needs no introduction. If you’re not following him on social media (@syattfitness), well, you’re missing out, to say the least.  Jordan is a wealth of knowledge, kindness, and genuine care who’s mission is to give you the confidence and strategies you need to feel your best and live your best life.  Join me for a diverse conversation on diet, fitness, behavior change psychology, failure, self-talk, emotional management, and wearable fitness technology. Plus, learn the life-changing tip he uses to help him deal with failure, negativity, and even those people who spoil the endings of the TV show you've been dying to watch but not yet started...   Connect with and Learn from Jordan: Connect with Jordan on Instagram - @syattfitness Subscribe to his Podcast - The Jordan Syatt Mini Podcast Join Jordan’s Inner Circle - do so here (seriously, do it)   Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Danielle. At age 51, she’d finally had enough. Of? Well, getting in her own way. She’d been dieting for years and years and years, only to see the weight she worked so hard to lose come back…again and again. Can you relate? In today’s episode, you’ll hear more about Danielle’s experience in The 5% Community and what specific coaching, education, and experience helped her to transform her self-talk, ditch her perfectionist ways, rebuild her foundational eating habits, and experience an exponential rise in her self-confidence!  Yes, she’s down double-digit inches and 10 pounds this year, but what she’s gained (and lost) emotionally and in her mindset are absolutely priceless and freeing! Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. If you’re ready coachable and truly ready to make lasting changes so that you can feel, look, and be your best just like Danielle, click here to schedule a call with me to learn more about how I can help you.  Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Lysette. Prior to joining The 5% Community, she’d been dieting since middle (despite being a multi-sport athlete). Can you relate? For decades, Lysette operated under the belief that carbohydrates were the antithesis of weight loss. The result: she avoided them like the plague Monday - Friday afternoon only to eat a month’s worth throughout the weekend. This period of intense restriction interspersed with periods of intense binging led to decades of losing and gaining the same 15 pounds.  A personal hardship gave Lysette the wake-up call she needed to finally take a different approach: she’d be avoiding carbohydrates for decades with nothing to show for it. In fact, she was the heaviest she’d ever been at this point and knew something needed to change if she wanted her results to change. A self-labeled Instagram stalker ;), Lysette was attracted to the deep internal work I focus on to yield lasting results within The 5% Community. With nothing to lose, she joined. And to say her relationship with herself, food, and the scale have never been better couldn’t be more true. She has not only lost double-digit pounds and inches, but her confidence, self-trust, and peace of mind have increased 10-fold!  Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. If you’re ready coachable and truly ready to make lasting changes so that you can feel, look, and be your best just like Lysette, click here to schedule a call with me to learn more about how I can help you.  Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Caelli. This mother of two started her weight-loss journey in high school as she began to become too attached to cardio and even occasionally reliant on popular fat-burning supplements and weight-loss pills… Can you relate? Throughout her twenties, in which she spent most other time as a Police Officer, wife, and new mother, Caelli struggled with her weight. She’d lose 15 pounds and gain back 18 - despite knowing what to do.  After having her second baby, she struggled to bounce back as quickly as she did after her first. This is when she hit her low and reached out for help. With the incredible support of her husband, they both went all in on their health and invested in 1:1 nutrition coaching.  Fast-forward nearly six years later, Caelli has been working with Paul first as a one-on-one client and now as a thriving 5% Community member…and she’s not only lost nearly 50 pounds but kept it off for nearly five years and counting! Today, Caelli is a Head Coach in The 5% Community where she specializes in simple, lasting behavior changes while being your biggest supporter. In today’s episode, you’ll hear the replay of a coaching call she led in her Community that details her entire yo-yo diet journey and key lessons she learned along the way! This is a must-listen if you’re a mom who’s struggled to make yourself a priority and keep the baby weight off for good! Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Learn more about how Caelli and I can help you feel, look, and be your best - schedule a call with me today.  Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Angela. After a selfless career in the military, a major change in scenery, environment, and routine left Angela feeling uncertain and eventually stuck. She struggled to rebuild her foundational eating habits and to ditch behaviors that no longer served how she wished to feel. In particular, she had a tough time wrestling with her mean inner critic. Can you relate? In today’s episode, you’ll hear more about Angela’s experience in The 5% Community and what specific coaching, education, and experience helped her to transform her self-talk, rebuild her foundational eating habits, and experience an exponential rise in her self-confidence!  Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. If you’re ready coachable and truly ready to make lasting changes so that you can feel, look, and be your best just like Angela, click here to schedule a call with me to learn more about how I can help you.  Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Lisa Salisbury is a health and weight loss life coach for women who want to lose weight without counting and calculating their food. As a former chronic dieter (since age 12!), Lisa knows what it’s like to be all-consumed with everything that goes into her mouth. It was only when she learned the tools and skills through coaching that she was able to drop the dieting obsession and drop her weight!  In today’s episode, we discuss using the hunger scale to make informed food decisions, why snacking is hindering your goals, how healthifying desserts is just another food rule in disguise, and what you need to do to drastically improve your relationship with food for the better! Start listening! Connect with and Learn from Lisa: Lisa is a certified Health Coach through the Institute of Integrative Nutrition and a certified Life Coach and Weight Loss Coach through The Life Coach School. She also has a BS from Brigham Young University in Health and Human Performance. Connect with Lisa on Instagram - well_with_lisa Subscribe to her Podcast - Eat Well, Think Well, Live Well Learn more about working with Lisa - click here Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here. Follow me on Instagram - @paulsaltercoaching  Episode Key Highlights, Quotes, and Questions: Be inspired by Lisa’s own incredible transformation story: she stepped into the yo-yo dieting cycle at age 12 and spent one too many years there before finally learning what to do to get out for good. How to truly solve a chocolate chip cookie craving. Discover why Lisa is not a fan of snacking and why she advocates that her clients eat three times per day. Learn what the hunger scale is and how this tool is helping her clients get back in touch with their natural hunger cues. Discover why healthifying desserts is really just another example of food rules and morality and why Lisa would rather just eat the real thing. Questions I asked Lisa include: How do we begin the process of detaching from the labels of good and bad food AND why is this essential? Steps and questions to begin developing more appreciation for our bodies? Why do we remain stuck in our current eating habits? Talk to me about why you don’t healthify desserts any more: what does that mean and why don’t you do it? Talk to me more about your thoughts on snacking and why you don’t recommend it. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here.

Meet Denise, a 59-year-old rock star who truly feels the best she ever has.  But to say it’s been a long road to get here would be the understatement of the year… In her early and mid-twenties, she struggled with binge eating and eventually what was diagnosed with bulimia. And although with the help of professional support, she was able to overcome this, she still dealt with emotional eating and overeating due to feeling unworthy and overly reliant on the dopamine hit food provided.  Can you relate? In today’s episode, Denise details her journey, specifically the challenges she faced with her nutrition, body image, and self-worth, and how each took a toll on various aspects of her life. You’ll learn exactly what changed when she joined The 5% Community and the actions and coaching she most attributes to… Changing her relationship with her self and food - for the better Dropping double digit pounds and inches during her first diet And keeping literally every pound off as she entered another diet a few months later Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. If you’re ready coachable and truly ready to make lasting changes so that you can feel, look, and be your best just like Denise, click here to schedule a call with me to learn more about how I can help you.  Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Have you ever felt like your metabolism was broken or that your dieting history is why you can no longer lose the weight you desire?   You’re not alone.   If you resonate with that, you do not want to miss this episode with today’s guest, Jordan Lips.   In today’s episode, Jordan delivers an epic masterclass detailing what the latest research says about metabolic adaptation and reverse dieting. If you’ve been struggling to maintain your weight loss, then this episode is one I cannot recommend enough.   Get your pen and paper ready and start listening!   Connect with and Learn from Jordan:   Jordan is an ex-personal trainer turned online coach who's been "in the space" for about 12 years now. He is an MNU-certified nutritionist and hypertrophy nerd learning from the likes of N1, RP, and Revive Stronger. Jordan coaches people 1:1 on a wide range of health-related goals and has a group training program for people in the gym OR at home who want to make gains while being efficient with their time.   Connect with Jordan on Instagram - jordanlipsfitness Subscribe to his Podcast - Where Optimal Meets Practical Learn more about working with Jordan - click here   Thank you for being here.   If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message.   Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here.   Follow me on Instagram - @paulsaltercoaching    Episode Key Highlights, Quotes, and Questions:   Learn more about what reverse dieting is (and is not) and the reason it is (and is not) recommended for everyone  Discover how low you need to take your calories to begin losing weight if you previously lost weight by eating 1,500 calories per day. Learn how long diet-induced metabolic adaptations last and how this influences your ability to successfully lose weight in the long run.    Questions I asked Jordan include:   Talk to us about reverse dieting: What is it? Why is if often recommended? What are the intended benefits? Common consequences? What do you subscribe to instead? Tell us more about what truly happens physiologically after a diet: what metabolic adaptations occur, how long do they last, and does it become harder to lose weight the more we diet?   How I Can Help You:   I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.    To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.    Click here to learn more about how I can help you.   Follow me on Instagram - @paulsaltercoaching  Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here.

In today’s episode, I’ll share a powerful analogy and an incredible story that will help you reconsider your initial, gut response to whether or not you’d be happier if you woke up at your goal weight tomorrow. The purpose - and likely outcome - will be you ending this episode with a new frame of mind about how you’re chasing your goal - and what goal you’re even chasing!  Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 2,000 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Astrid Naranjo, also known as the Anti Diet Dietitian on social media, is a Registered Dietitian and Nutritionist who currently serves as a Master Coach at Team Biolayne, a coaching and consulting company focused on physique and athletic performance. Astrid's coaching specialties include intuitive eating, body positivity, weight-inclusive care, sports nutrition, and gut health. She provides personalized nutrition coaching services to clients with specific health concerns, including PCOS and menopause-related nutrition concerns.  In her coaching, Astrid emphasizes the importance of building healthy, sustainable habits and discourages crash dieting or extreme restriction - hence where a lot of the origin of her anti-diet dietitian moniker originates. My conversation with Astrid revealed that we have much more in common with our coaching philosophies than I knew about, which has me even more excited to share this episode with you! In today’s episode, we discuss the true meaning behind her “anti-diet dietitian” mission, the role that empathy, compassion, and self-care play in sustainable nutrition habit development, as well IIFYM, sugar cravings, and more! Start listening! Connect with and Learn from Astrid: Connect with Astrid on Instagram - antidiet_dietitian Learn more about working with Astrid - click here Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Discover the key components of sustainable eating practices and how to develop a healthier relationship with food. Learn the core tenants of Astrid’s coaching philosophy, which she’s used to help countless men and women like you lose weight and change their habits.  Understand what “anti-diet” really means and how cutting off this “diet mentality” can work to positively influence your relationship with food and food behaviors. Learn the role continued reflection, healing, and personal development play in empowering you to develop a healthy and thriving relationship with food and yourself. Questions I asked Astrid include: Your Instagram handle is the anti-diet dietitian. Can you tell us more about… What that means to you, How your personal journey influenced this, And how it’s infused into your teaching and coaching. You speak a lot about the necessity of personal development and more-or-less doing the deep work from within to move through and past disordered eating tendencies. One quote I found on IG I really liked is, “And although it will improve over time, it will require extra amount of self awareness, self reflection & self compassion & realistic expectations, for this "normal" relationship with food to stay healthy.” → Can you speak more about the type of psychological and emotional work necessary to help someone listening who’s struggling with sugar cravings or evening binges (rather than hoping and praying the next diet will work…)? And, why do people avoid this type of work and remain overly fixated on finding a perfect diet or taking the easy way out? How can our women listening better approach managing energy levels and cravings during their menstrual cycle? What nutrients and behaviors should they focus on most? How beneficial is tracking their cycle to help them better navigate the periods that may prove to less energy and increased hunger?  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

I greatly appreciate you listening to my podcast. And also appreciate you consuming my posts on social media. But consuming and accumulating knowledge is easy - everyone can and is doing it. Those who feel the best and experience the most success, peace, and happiness take action.  They action. There’s a famous quote you’ve probably heard: “knowledge is power.” But this is only half true because real power (and the ability to CHANGE) comes from taking action! In today’s action, I will share some common pitfalls many seeking weight loss make, why these choices are really a form of procrastination, and inspire you to begin taking action to feeling and looking your best!  Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here. Follow me on Instagram - @paulsaltercoaching  Episode Key Highlights: This is one you’re just going to need to listen to twice… How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Susan Niebergall - Author and Co-Coach in the Syatt Fitness Inner Circle. She spent nearly three decades navigating a tumultuous relationship with food and losing and regaining anywhere between 20 - 50 pounds over and over. It wasn’t until she was - GASP - 55 years old that she began to get serious about her health and weight goals. Now, at age 62 - yes, you read that right - she’s in the best shape of her life and helping men and women of all ages achieve the same!  In today’s episode, Susan shares a deep dive behind her limiting beliefs, toxic thoughts, and the myriad of mistakes she made attempting to lose weight for good during her twenties, thirties, and forties and what she’s learned along the way that now empowers her to keep the weight off for good! Start listening! Connect with and Learn from Susan: Connect with Susan on Instagram - susanniebergallfitness Connect with Susan on YouTube - Susan Niebergall Fitness Purchase her Book - Fit At Any Age: It's Never Too Late Subscribe and Listen to The Strong and Lean at Any Age Podcast  Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Discover the myriad of mistakes and limiting beliefs that held Susan back from making any sustainable changes to her health and weight for nearly three decades! Learn what Susan recommends you do to improve your relationship with the scale. Listen in to hear the key mistakes you may be making when it comes to overcomplicating nutrition and fitness. Discover why Susan firmly believes it’s never too late to start making your health and fitness goals a priority! Questions I asked Susan include: Okay, I have to ask this typically rude question because of how impactful I know it will be for our listeners: how old are you? And when did you begin to make some serious changes in your health and fitness journey? Reflecting back on your journey in your 30s and 40s, what were three key mistakes you now see that you were making, that ultimately held you back from sustainable success? What is one under-the-radar strategy you use or habit you have that has contributed most to your ability to maintain your weight, energy, and well-being? What are a few examples you’ve seen (or experienced yourself) when it comes to overcomplicating diet, exercise, or sustainable results? You have this great analogy about diet, exercise, and emotion all riding in the car together - can you share that with us and elaborate on what you mean? For the 50-year-old woman listening, who, like you, has a Ph.D. in dieting without ever sustaining the results she desires, what encouragement and advice would you share with her? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

You and I have both been there. We sign off of our last Zoom meeting, and close the work browser that has accumulated a dozen tabs throughout the day, including the email one sucking all of our energy away, before finally making our way out of the office and realizing that nothing would feel better than a huge dose of sugar! And, in the blink of an eye, the next hour goes by and we come to realize only after the fact that we’ve consumed a dozen cookies and a few fun-sized candy bars. What gives!? In today’s episode, I’ll share with you five common reasons you experience a sugar craving after 6:00 PM (one, in particular, may surprise you) and detail what you can do to squash these cravings for good!  Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Join my Free Facebook Group for Women over 30 Seeking Diet Freedom - Join Here. Follow me on Instagram - @paulsaltercoaching  Episode Key Highlights: Learn why and how you’re both your biggest problem and solution to this challenge. Understand why you’re so prone to cravings at this particular time of day and how your physiology is actually working against you in these situations. Discover simple, actionable strategies you can take to better conquer cravings, including one that has nothing to do with your nutrition or hydration! How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Megan has what most would consider a very normal fitness journey: she was artsy and, in her words, “didn’t have an athletic bone in her body.” And she started lifting weights to impress her boyfriend…who is now her husband, by the way. Megan Waits is a Holistic Fitness and Nutrition Coach who empowers men and women to look good, move better, and feel great. She’s done a beautiful job sifting through the nearly insurmountable amount of nutrition and fitness misinformation to help others find a clear, succinct path to look and feeling great.  In today’s episode, Megan shares more about her health and fitness joureny, and how she began cultivating a healthy, thriving relationship with food (which was essential for her marriage, considering her husband is an outstanding chef! I can speak to this directly…). Furthermore, learn more about the common mistakes she sees those she works with making in the gym, in the kitchen, and with their nutrition in general. Start listening! Connect with and Learn from Megan: Connect with Megan on Instagram - megan.waits Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Discover the red flags you need to be aware of that may mean you have a negative and poor relationship with food (and what to do about it). Learn why you’re not getting the results you desire, despite working so hard and doing all of the “right” things… Learn where and how to begin feeling more comfortable in the gym so that you can confidently make resistance training a staple component of your weekly exercise regimen. Listen in to hear the role Megan’s husband, Mark, has played in her fitness journey and how she recommends you voice your needs and goals to your significant other. Questions I asked Megan include: You and I both know the enormity of nutrition and fitness misinformation available on the internet. For the woman over 30 listening who wants to know where to focus her energy - her foundational habits - what would you encourage her to focus on so that she can start improving her health, energy, and how she feels about herself? What are some major red flags or signs that someone has a poor relationship with food? What are some steps she can take to begin improving this relationship? “You’re struggling to get the results you want because you’re focusing on the wrong thing.” Tell us more about what you mean by that. For the woman listening who feels uncertain or, perhaps, intimidated by going into the gym to begin resistance training a few days per week, what encouragement and reminders would you share with her? You’ve experienced so many beautiful changes in your life over the past 10 years, yet, one common theme has been your partner, Mark. What role has his support played in your growth and what tips can you offer to the woman listening who feels she needs more support from her significant other?  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Thank you so much for being a listener and subscriber to Screw the Scale Radio. This experience brings me so much joy and I am delighted to have an audience as genuine and awesome as you. In today’s episode, I’m answering YOUR questions. The questions I address include: How to adjust portions on training and non-training days? How much is “too much” when it comes to exercise during a diet? How to navigate feeling hungry when working out first thing in the morning. Start Listening! Join my Free Facebook Group for Women over 30 Seeking Diet Freedom for weekly live training, community, and accountability - Join Here. Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Episode Key Highlights: Learn the simple, tiny strategy to implement when training first thing in the morning to help better prevent afternoon and evening hunger pangs and cravings. Understand how you can’t choose wrong when determining how to differentiate between training day and non-training day nutrition (unless you make this one mistake). Discover why the principle of “less is more” is essential to follow when determining how much to exercise during a diet.  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

It wasn’t until his thirties that Philip picked up a barbell for the first time. And it was nearly eight years later that he first took a serious interest in learning more about his nutrition. But today, Philip Pape is a Certified Nutrition Coach, Body Composition Expert, and host of the Wits & Weights podcast. Through his personal transformation, Philip learned about evidence-based nutrition, strength training, and body composition and now helps others achieve long-lasting results where strength and nutrition converge. Philip’s approach emphasizes sustainability and self-mastery of both body and mind to help you achieve optimal health that fits your busy lifestyle. Philip helps high-achieving people use their wits to build their body, reclaim their time, and gain control over food through one-on-one nutrition and lifestyle coaching at witsandweights.com. In today’s episode, not only will you learn more about Philip’s journey, and the myriad of mistakes he made early on, but why he’s so passion about both protein and strength training, as well as why he believes focusing on each can change your life for the better. Start listening! Connect with and Learn from Philip: Connect with Philip on Instagram - witsandweights Subscribe and Listen to the Wits and Weights Podcast - click here Claim your Free 14-day Protein Power Transformation Program and over 50 High-Protein Recipes - click here Work with Philip - click here Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Learn more about the biggest mistakes this 30-year-old husband, father, and gym newbie made when he was first getting started, and what he wishes he could tell his younger self. Discover why prioritizing protein and strength training are critical for optimal health and sustainable weight loss. Listen in to learn Philip’s sustainable weight loss best practics, including how and why he programs diet breaks into his client’s fat-loss journeys. Hear what Philip believes is BS and true when it comes to talking about our metabolism, and what happens to it while dieting, as well as what we can do to temporarily and permanently raise it!  Questions I asked Philip include: Tell us more about your personal weight-loss journey and how it proved to be the catalyst to your coaching career. Looking back, what were three key mistakes you continued to make that prevented you from achieving sustainable results? The words “damaged” and “broken” are thrown around often to describe one’s metabolism. Tell us more about why these words are inappropriate and what most people get wrong about metabolism when it comes to fat loss. You and I both know that dieting is a major stress, yet, so many rush into it completely unprepared. Before starting a diet, what are some habits one should consider focusing on to ensure sustainable results? Talk to us about diet breaks: what are they, when should we use them, and who should use them? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

You don’t have to have a trigger food. Yet, there’s so much talk about trigger foods on social media we’ve become unconsciously conditioned to believe that we all have one and that having one is a part of life. You don’t have to have a trigger food.  The development of a trigger food is exponentially more likely if you have a history of dieting. And this is the case because many diets tell you NOT to eat certain foods or instill some form of fear around a particular food or food group. The result is a form of RESTRICTION.  If a specific food feels like a trigger food, it’s a sign that you’re restricting yourself to some degree – this may be emotionally or mentally, too, not just literal physical or nutritional restriction. In today’s episode, I’m sharing a behind-the-scenes replay of a recent Wednesday 5% Fire Coaching Call within The 5% Community with you. Throughout the episode, you’ll work to develop an understanding of the origin of your beliefs around this specific food and how they’re working against you. Then, you’ll be introduced to a step-by-step process to begin conquering this trigger food so that you can make peace with it and feel in control of it once and for all!  Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  >>> Join The 5% Community. Episode Key Highlights: Learn what I specifically define as a trigger food and be walked through an exercise to help not only uncover your trigger food(s) by the reason you label them as such. Recognize the common process that transcends a food you used to enjoy into one you now call a “trigger” food. Understand the myriad of reasons that a specific food eventually gets placed into the trigger food category (this is important to know!). Discover the framework I’ve used for years to help others make peace with their trigger foods once and for all! How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

I’m honored to share today’s guest with you, Dr. Emilia Thompson.  Dr. Emilia Thompson is a Registered Nutritionist, coach, mentor, and meditation teacher. She has a Bachelor’s of Scheince in Sports Biomedicine, Master’s of Science in Sport and Exercise Nutrition, PhD in Exercise Physiology Emilia runs a team of coaches that support people to improve their relationship with food and their bodies and co-owns EIQ Nutrition, an online compassionate approach to evidence-based nutrition for personal trainers. In today’s IMPACTFUL AF conversation, Emilia and I discuss a wide range of topics, yet, somehow she manges to provide an unparalleled level of depth on each. These topics include emotional regulation and dysregulation (and the role it plays in our ability to keep the weight off for good), food rules and body image challenges (thanks, diet industry), mindfulness, and why you cannot hate yourself into positive change. This is a must-listen episode. Start listening! Connect with and Learn from Dr. Emilia Thompson: Connect with Emilia on Instagram - emiliathompsonphd Learn from EIQ Nutrition on Instagram - eiq_nutrition Work with Emilia - click here Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Discover how your relationship with food and disordered eating behaviors starts and ends with your emotional awareness and regulation. Learn why trying to hate yourself into lasting positive change is a recipe for short-term results and long-term regression. Understand how procrastination is yet another common self-sabotaging behavior that we all battle and how to recognize it so you can begin to implement positive changes. Discover the definition of “self-compassion” and how to mindfully begin practicing more of it on a daily basis! Questions I asked Emilia include: You yourself dealt with disordered eating patterns as a way to cope with emotional dysregulation - tell us more about that: what is emotional dysregulation?  How do we begin to learn how to get in touch with and better manage our emotions? What role has mindfulness played in helping you change your relationship with food and your relationship with your body?  What does this look like in terms of daily practices? You’re a firm believer that “hating yourself into change doesn’t work.” What does this look like, why doesn’t it work, and what’s a better alternative approach for making long-lasting changes? (why is leaner better article) You wrote a great article about the desire many women have, which is to become leaner. Tell us more about the socially conditioned diet and what you’ve observed women want more than that. I’d like to get your perspective on the power - and downfall of self-awareness and potentially having too much of it. Talk to us about the interconnection between our relationships with ourselves, body, and food - how and why are they connected and how do we begin healing each? For someone listening who is struggling with the temptation of eating their favorite foods too often, what suggestions would you provide as a means to begin reducing this frequency and dependency on food as a coping mechanism? Based on your extensive experience working with so many people, what do you feel is the single biggest missing piece preventing people from achieving sustainable weight loss? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

You can’t change unless you change. Let that sink in for a moment… Behind every goal you seek - whether that be health and fitness-related, financial, or rooted in a relationship - you want to change how you feel. You desire to change what I refer to as the external component of the transformational change model, which consists of our results, identity, and reality. But in order to change all of the above, the change needs to start with you and come from within. You need to make changes to the internal component of the transformational model of change, which consists of your word choice and self-talk, the conversation you have with yourself, and what you believe to be true about your potential, worthiness, and ability. You can’t change unless you change. In today’s episode, I’ll introduce you to the transformational change model I’ve been using and consistently updating for the past five years to help provide a proven framework with clear action steps that will empower you with the confidence and belief to make the necessary changes to experience the change you desire.  Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  >>> Apply to Join The 5% Community Episode Key Highlights: The anatomy of transformation may be broken down into five simple components. Learn the role, power, and energy each component has in shaping both your identity and reality. Discover the one golden currency of transformation and how to harness it to make the changes necessary to experience the changes you desire.  Uncover the unconscious and conscious setbacks and obstacles you consistently face when it comes to making lasting change and how to conquer each once and for all. By the end of this episode, you’ll have a fundamental grasp on this transformational change model, which you can then apply to make lasting changes in any area of your life, including keeping the weight off for good! How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Today, I have the privilege of having Katie Krimitsos, founder of the Women’s Meditation Network, on the show. Katie is a mom, wife, adventurer, podcaster, seeker, and change maker. She's committed to brightening the light of women around the world through her work under the Women’s Meditation Network - guided meditation podcasts and resources created for those who identify as women so they can use the tool of meditation to know themselves and consciously create lives they love. As a mother of two, devoted wife, and full-time entrepreneur, Katie knows first-hand how challenging it can be to find a minute - let alone - a moment to yourself.  But she also recognizes the power of these mindful moments and the role they play in not only preventing her from losing it with her children, but in helping her to gain even more self-awareness so she can fully express her gifts in this lifetime.  Listen in to learn more about how Katie is serving countless women just like you and to specifically here why she believes that our primary responsibility on this planet is to get to know ourselves better than anyone so that we can fully express our unique gifts. Start listening! Connect with and Learn from Katie: Connect with Katie on Instagram - katiekrimitsos Connect with the Women’s Meditation Network on Instagram - womensmeditationnetwork Learn more about the Women’s Meditation Network - click here Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Meditation is..what? And what is it not? Understand what most people get WRONG about meditation and how you can reap the many benefits it has to offer in a unique and sustainable way. Discover why we lack the true self-awareness (and action) to create lasting, positive change in our lives - and how to gain more of it! Learn what a mindful moment is and how to begin implementing them into your life.  Discover the power of applying the five love languages to your relationship with yourself! Questions I asked Katie include: Define meditation for our listeners: what it is and perhaps what it is not? What do people misunderstand or get wrong about meditation? We spend more time with ourselves than with anybody else, yet, we often do NOT know ourselves well - why is that? How can we approach this if there’s a bit of lingering fear about getting to know ourselves more or resistance to digging deeper and unearthing the past / repressed emotions? I was stoked to see you’ve written about learning more about our own individual self-love love languages - I have spoken about this, too! Tell us more about the importance of and how to find your own self-love language. What’s your stance on and experience with self-love affirmations? Do they work and how to use this tool correctly? How can we consciously create a life we love? How can we begin to feel more comfortable spending time alone? How can we begin doing the work to turn past pain into triumph? How can we find the teachings and gifts within that chapter of our lives? When your heart is filled with more love versus fear (or hate), you show up with more kindness and patience… What tips do you have about cultivating a powerful bedtime routine for the busy mom who’s constantly on the go and struggling to put herself first? For our listener struggling to practice regular self-care or to make herself first, what’s one action you recommend that could potentially provide the biggest ROI to help her begin feeling better? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

I’m excited to share a raw and vulnerable conversation with you today. Today’s guest is Beth Feraco! Beth is a Strength and Nutrition Coach, champion of personal growth and development, wife, mother, runner, and a recovering alcoholic. At the height of her alcohol addiction, Beth was 40 pounds overweight and possessed a collection of unhealthy habits. She was no stranger to dieting, having a long track record of yo-yo dieting, fad diets, and even wearing a waist trainer in an attempt to slim her belly!  After a scary incident with her children, she decided enough was enough. A few days later, she walked into her first AA meeting and hasn’t had a drop of alcohol since.  And on her recovery journey, she began working the front desk at the gym, which led to an internship coaching, then being employed as a trainer and a coach, to now running a thriving online company serving thousands of people! Beth is well-known for her ability to call out the unfathomable amount of nutrition and fitness BS on the internet. She has a massive Instagram and TikTok following, and a stellar podcast called “Cut the Crap.” In today’s conversation, we run the gamut of topics including alcohol addiction and recovery, common mistakes you’re making when trying to achieve sustainable weight loss, the power and necessity of proper communication with your significant other, the power of Community, and how essential personal growth and development is. Start listening! Connect with and Learn from Beth: Connect with Beth on Instagram - @bethferacofitness Connect with Beth on TikTok - @bethferacofitness The Cut the Crap Podcast - Subscribe and Listen Work With Beth - Appy Here Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: “I think it was hitting that rock bottom for me, driving home and realizing that if I didn't make a change, you know, you're always one decision away from a different life. And I really had this strong feeling that if I was to continue, it would not be good.” “Yeah, because I always tried to quit before and it just never worked. I always went back. So it was like, okay. And the thing is, there's so much shame with the whole I'm an alcoholic thing. So that kind of held me back, too. I'm like, I know I need help, but if I walk into an AA meeting people, what's the town going to say? People are like, will I see people that I know?But at that point, it's like okay, I don't care anymore because it's my life that's at stake. If I wasn't to go in there, what other choice I'm going to have? No one's doing any intervention here so I need to do it for myself. Even though I craved someone just to tell me to stop.” “I think communication is huge. And then just asking him for his support. And I was like, "For now, do you mind not drinking?" He wasn't really a drinker anyway. If he drank it was because I was, and so he never drank at home. Still, he doesn't drink at home, if he does, which is rarely. So he's very supportive in that aspect.” “Just meeting other like-minded people, because alcoholism is very isolating. You feel like no one else feels the same way I do. And I think just going somewhere that everyone felt the same way, you're like, wow, I'm really not alone. That really helped, and having that community. And then also going to group classes, meeting other moms, other stay-at-home moms, other working moms, that helped tremendously. It's like you have that support. Rather than being alone, isolated, then you have support.” Questions I asked Beth include: “You’re a champion for alcohol addiction recovery - tell us more about your story and experience with alcohol. Tell us more about the parallels and similarities related to food addiction and those stuck in the weight loss-regain cycle.” “What are two or three of the most common mistakes your clients are making, that, if quickly fixed, make a huge difference in their ability to achieve sustainable results?” “You describe yourself as a champion for personal growth: what does this look like for you and why is it important for everyone, especially moms listening?” “You’ve gone from stay-at-home mom to full-fledged life-changing business owner - how do you still make the time for yourself?” “You and I both know there’s an abundance of BS in the health and fitness industry. You’ve made it your mission to cut through the BS. Why is this commitment so near and dear to you?” “You can do hard things.” What do you mean by this and how has it become your mantra? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Gina Perin is a Lifestyle and Fitness Coach committed to helping people to be the best versions of themselves and to live their happiest and healthiest lives. But what sets her apart from most in the industry is her unique approach and ability to help her clients work on their mental and spiritual fitness, too. She believes these two domains must be nurtured, too, in order to feel our best and achieve lasting results. I couldn’t agree more. Join me for an emotional and vulnerable conversation in which Gina is courageous enough to share more about the significant events in her past that shaped her as a confident, brightly shining human being today.  If you’ve struggled to move on from grief, make yourself a priority, and to take consistent action in caring for and loving yourself, this episode is for you. Start listening! Connect with and Learn from Gina: Connect with Gina on Instagram - @gina_perin  Grab Gina’s ebook for free: “12 Healthy Habits for Mind, Body, and Soul.” - click here  Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: “Something funny happened when I decided to focus on ME. Not only did I find myself again, but it opened up an entirely new way of life that I never could have imagined.” “And that is what confidence does. It gives you access to your voice and the ability to be yourself. It's why I talk about it all the time. If you want a big life, one filled with the things that make you happy, it’s time to boost your confidence because you deserve it!” “Taking care of yourself first, and I know everyone's heard this, taking care of yourself first allows you to be a better caretaker for anyone that you're taking care of: kids, elderly, your spouse, your partner. You will be the better caretaker and the better mom if you are taken care of first. That way of thinking is the older generation. Today, I want to change everyone's mindset on that, that you have to be the priority first.” “That is probably number one. I hear that day in and day out from all new clients. "I don't have time." And then, miraculously, we find a lot of time for them to improve, which is really, really cool. So stop using that language. When you say it you believe it, and it becomes ingrained in your brain. Just get rid of it. Get rid of the, "I don't have time."” Questions I asked Gina include: “We can only have our healthiest body when we also have a healthy mind.” Tell us more about what you mean by this. “Life is better shared and I believe that when people come together to help each other out, we can conquer the world.” How does this community approach play a role in helping people achieve their goals and shine their brightest? I, too, am a big advocate of making quiet, alone time a priority. Why is this so powerful? And if the listeners won’t listen to me, maybe they’ll listen to you, ha: what benefits are derived from making this a consistent practice? How can we become more confident? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Amy, a loving wife, and mother who’s worked in and been a part of the health and fitness industry for 20+ years. She’s a personal trainer and coach, group fitness instructor, and 1,000+ hour certified Yoga instructor. But, like you and I, she, too, struggles at times. Even with her health and fitness goals. When I reconnected with Amy in early 2021, she was burning the candle at both ends. She was working out 12 - 15 times per week to cope with the stress and loss of both her and her husband's job during the Pandemic. She was sinking further and further down her priority list and knew she needed to take action before things got worse.  Listen in to hear a raw and candid conversation about boundaries, body image, and the importance of making time and self-care a priority for ourselves. Since joining The 5% Community, Amy feels more confident and in control than ever - and life’s certainly thrown her quite a few curveballs since she joined! - while also feeling more confident and at peace in her relationships with herself, her body, and food.  Start listening now! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: “I was stressed out. I was basically burning the candle at both ends. I was giving myself to everyone else. I'm a personal trainer and a coach, so doing all the things for everyone else. My husband had not gone back to work yet because we were both furloughed during COVID. So we were both home. My daughter was home. It was a lot, there was a lot going on.” “Yeah, you're absolutely right. If we look and think about it, healthcare workers are the most unhealthy population of people. We're a subset of that. And it's because we take care of people all day, that's our job. So obviously we're going to come last.” “Boundaries are hard. Let's just put that out there. They're not just hard, they're fucking hard. They're hard for anybody to implement. And especially when you feel like you're in a situation where, and I'm not saying I was at rock bottom, but that was really hard.” “Even if you work in the health and fitness industry, it’s okay to ask for help with your health and fitness goals!” Questions I Asked Amy: How would you describe the woman you were in early 2021 prior to joining The 5% Community? What emotions was she experiencing on a regular basis and why did you decide to join? What’s one piece of advice you wish you could go back and share with Amy of 2021? When we first reconnected, you were completing 12 - 15 workouts per week. Why did you feel this was necessary and what helped change your opinion on this? What’s the greatest gift that being a part of The 5% Community has given you? Who would you recommend The 5% Community to? If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Amy had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

When we attempt to achieve a goal that we’ve tried to achieve before, such as losing significant weight and keeping it off for good, it’s easy to waste a lot of precious energy dwelling on our past mistakes and failures. What if, instead, we chose to look at all that we did well and all of the aspects that contributed to the success we did have? Success leaves clues. And spending time studying and learning from past success - the successes we’ve had and the success others have had - is an underutilized and undervalued approach that’s incredibly helpful when it comes to finally achieving the lasting results we desire. In today’s episode, I’ll help provide you with a framework and series of action steps you can take to better understand the key learning lessons from past successes - and that of others - so that you can extract the teaching points and use this information to avoid making the same mistake twice! Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Start Your Last Diet Ever. Episode Key Highlights: Discover how to appropriately conduct an After Action Report to learn from previous attempts at goal attainment. Learn how to break down the key influencing factors behind the success of others. Listen in to understand how you can put a positive spin on past failures by extracting what you did well and using that information to your advantage to avoid making the same mistake twice! Start Your Last Diet Ever. The Your Last Diet Ever Accelerator is a 16-week Coaching Program and Educational Experience designed to teach you how to make fundamental changes in your eating habits, relationship with food, and relationship with yourself so that you can build massive self-confidence while losing at least 15 pounds for good (without feeling like you’re dieting). Our limited, 10-person inaugural cohort begins in February 2023.  Click here to learn more about starting your last diet ever! OUTLINE Running example: losing weight and keeping it off Conducting an AAR: What went well? What could’ve gone better? What did you learn? Use this same approach with mentors and friends who have had the success you desire - talk with him or her or try to answer the questions yourself. Get really clear on what worked well for you. Double down on that moving forward! How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Brooke Simonson is a Certified Nutrition Coach specializing in evidence-based, sustainable weight loss. Unlike restrictive, one-size-fits-all diets and programs that only provide short-term results, Brooke helps her clients adopt science-backed nutrition & lifestyle habits that work for their unique likes, dislikes, and time constraints so they can lose 5-50 pounds permanently, have high energy throughout the day, feel completely in control of cravings, and stay consistent long-term! In today’s episode, Brooke shares more about how her own journey sparked a fire in her to share with others how she transformed her eating habits and relationship with food.  She details the role mindset plays in sustainable behavior change (and weight loss) and unpacks what it takes (and what to focus on) to begin changing your relationship with food for the better so you can ditch food rules and eliminate all-or-nothing thinking! Start listening now! Connect with Brooke on Instagram (@thehealthinvestment) - click hereSubscribe to The Health Investment Podcast - click here Grab Brooke’s “Lose Weight for the Last Time” Guide - click here More about Brooke and how you can work with her - click here  Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Highlights and Quotes: “But the mindset stuff is some of the toughest, I would say and the most challenging to work with when you're on the sustainable weight loss journey. And you don't undo it overnight. It's not this two-day Amazon Prime shipping, but we live in this immediate world.” “And so if you continue to have feelings of guilt or shame after eating things, just, first of all, understanding any feeling is a normal feeling. There's nothing wrong with you for feeling that. And this is a work in progress, it's going to take a long time, it's going to take practice just like learning a new language, you're learning a new language around food.” You don’t learn a new language overnight - stop trying to treat your relationship with food that way.  Questions I asked Brooke include: What limiting beliefs hold women back from taking the right action specifically as they age and begin to approach menopause? “Sustainable weight loss requires releasing the mental weight of past dieting attempts.” - tell me more about this! For the women listening who have tried multiple diets over the years only to see that weight come back, what would be the three-step action plan you recommend? How can listeners begin to release guilt and shame around eating their favorite foods? Why is long-term consistency so hard? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look they best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Are you familiar with the five love languages? The five love languages describe the five core ways that people receive and express love in a relationship. I’ve learned a lot about myself and about how to be a better partner by deepening my understanding of the five love languages, as well as openly and consistently communicating about them. But here’s the most important piece I’ve learned from studying this topic: we often don’t apply the principles to the most important relationship in our life… The one we have with ourselves. The most important relationship in your life is the one you have with yourself. It sets the tone not only in your romantic relationship, but in your relationship with your body, food, exercise, and also greatly influences how you interact with others. In today’s episode, I’ll introduce the five love languages in greater detail, before ultimately helping you to shift how you view them through the lens of applying (and constantly practicing) them to the relationship you have with yourself so that you can feel, look, and be your best! Start Listening! Thank you for being here. If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Start Your Last Diet Ever. Episode Key Highlights: Learn more about the five key love languages, specifically, what they are and how to show and receive love via each.  Develop a working understanding of the importance of knowing your love language so that you can practice cultivating more self-love. Create an action plan to benign practicing more self-love by speaking your very-own language of self-love to yourself on a regular basis! Start Your Last Diet Ever. The Your Last Diet Ever Accelerator is a 16-week Coaching Program and Educational Experience designed to teach you how to make fundamental changes in your eating habits, relationship with food, and relationship with yourself so that you can build massive self-confidence while losing at least 15 pounds for good (without feeling like you’re dieting). Our limited, 10-person inaugural cohort begins in February 2023.  Click here to learn more about starting your last diet ever! How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

“I learned that I needed to be my own best friend." This theme and commitment helped bring Azul out of a vicious binge-eating cycle that was robbing her of confidence, joy, and love in many aspects of her life and into a relationship with food and herself that can now be described as loving and confident - and one that she has full control over.  Azul is a Virtual Health Coach and Personal Trainer helping people improve their relationship with food, fitness, and themselves. She teaches people how to move well, eat well and live their healthiest lives with simple science-based workouts that build strength and confidence alongside easy and sustainable nutrition and lifestyle changes - no guilt-tripping, no counting, and no dieting. On today’s episode, you’ll hear more about Azul’s story, including her rock bottom, and the steps she took to bring herself out of this dark place and into a place where she now shines brighter than ever before. You’ll discover the foundational coaching elements she used with herself - and now her clients - to rebuild her relationship with food and herself and to make binges a thing of the past.  Start listening now! Connect with Azul on Instagram (azulcorajoria) - click here Sign up for weekly coaching tidbits from Azul - click here More about Azul and how you can work with her - click here  Thank you for being here. Connect with the show on Instagram - @screwthescaleradio Follow me on Instagram - @paulsaltercoaching  And if you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Episode Highlights and Quotes: Learn how Azul brought herself out of a vicious binge-eating cycle and into a stable, healthy, and sustainable relationship with food and how she coaches women to improve their relationship with food, fitness, and themselves (without guilt-tripping or dieting). “I learned that I needed to be my own best friend.” “I didn't necessarily put in the work to understand who I was. What I mean by that is that everything that I did or every compliment that I would get, or growing up, everything that was emphasized was always based on how I looked. I just started to believe that that was all ... that was important about me. But when you take a step back and you start to do that self work and you start to realize, "Okay, who am I?" It's like, I'm a good daughter, I'm a good friend, I'm a good sister, I'm funny. These are my interests, these are the things that I like to do.” “...this feeling of control, because that's ultimately why we calorie count, is we think we have control. But when you think about it, that's actually food having control over you. You no longer actually have control when you're doing something like calorie counting all the time and getting all these anxious emotions from it.” “I like to think of eating well and moving well as, these are lifelong things. They're not a six-week program, they're not a 12-week program, they're not a year. These are things that you should be doing literally for the rest of your life. If you don't like it, you're not going to do it. It's not going to be sustainable.” How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look they best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Meet Allison. An OBGYN in the Houston, Texas area who has been dieting for nearly two decades.  Having started her first diet around the age of 12 at the recommendation of her Mother, Allison developed a collection of habits and a relationship with food that drained her mentally, emotionally, and physically.  Despite knowing what to do, Allison continued to get in her own way. She’d start and stop various diets only to end up back where she started.  During her residency, she experienced an infertility diagnosis, two rounds of IVF treatment, and a miscarriage - as if the stress of residency wasn’t enough. Inevitably, something had to give… That something was Allison prioritizing herself and her own self-care, which led to her weight, frustration, and unhappiness being at an all-time high shortly before she joined The 5% Community. Listen in to hear how dramatically Allison’s life has changed (inside and out!) since she joined The 5% Community in mid-2022. She’s not only lost nearly 20 pounds and countless inches, but has recaptured a newfound level of self-confidence, self-belief, and consistency in her life. Start listening! If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights: “When I joined The 5% Community, my weight was at an absolute all-time high. And I was just at a place of desperation and honestly, kind of hopelessness and feeling like I needed something to work. I, like so many women who joined the program, have been dieting, honestly, as sad as it sounds, probably since the age of 12 or 13.” “So it was definitely bleeding into just my overall confidence in myself in general. I think that manifested in kind of confidence within my marriage, confidence that I was being the doctor that I needed to be, as well as just my relationships with friends and family, because it was just an ongoing preoccupation that I had with food. And I joke that labor and delivery in the hospital is just a landmine of temptation and triggering foods in abundance. But it's so true. And I meant to look up the statistics. I know it's like 50% of nurses are overweight and obese, but I think it's like a quarter to a third of doctors are also overweight in obese.” “Yeah, I mean I think that's really the key. Like you said at the beginning of the podcast, this is simple, but it's not easy. And I feel like I really kind of dove in into building all of those foundational habits, which I think is the hardest part. It takes a lot of consistency and habit formation, but then I have been kind of amazed at once you put those in place, how simple it is after that. And also learn some of Allison’s best Houston restaurant recommendations! Key questions asked to Allison include: Tell me about the woman you were just prior to joining The 5% Community: What was your biggest problem or frustration prior to joining? How did your inability to solve this problem show up in other areas of your life, such as your romantic relationship, parenting, work, relationship with friends and family, etc.? Something that stood out to me was your recognition that when you successfully completed an early morning workout, it set the tone for your day and week. Tell us more about this. One of your fears in our time together was navigating social occasions - you and your husband both work demanding jobs and like to unwind by trying new restaurants on the weekends…What has changed in your mindset and approach to enable you to navigate these situations with grace and ease? How is your life different since joining The 5% Community and what are some of the internal results and changes you’ve experienced? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

“You can’t change unless you change.”  Yet, too often we’re all guilty of desiring to change an aspect of our life but never following through on the changes that need to be made to create that change we desire. If significant, sustainable weight loss has been a primary motivator for countless years, yet, you’re not any closer to that goal being a reality, this episode is for you. It’s time to change. In today’s episode, I’ll detail seven changes that you can make to accelerate your journey to never having to diet again.  Most of these changes - if not all of them - will evoke an immediate sense of discomfort, overwhelm, or anxiety. This is normal. This is the feeling of being alive. This is the feeling associated with contemplating movement just beyond your comfort zone, which is where transformation occurs. Enjoy the episode and thank you for listening.  If you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights and Quotes: “You can’t change unless you change.” “Quit doing what you feel like doing and start doing what you need to be doing.” Discover why I advocate for less focus on (and time spent) trying to lose weight, even though you have a weight-loss goal. Learn why I believe addition by subtraction is truly the path to achieving accelerated, lasting results. Understand just how powerful surrounding yourself with a Community is when you want to fast-track yourself toward attaining different results. Discover what I believe to be the fastest way to accelerate long-lasting results! How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

I have a genuine desire to help as many people as possible who struggle with sustainable weight loss, poor body image, an unhealthy relationship with food, lack of confidence, and feeling good about themselves. But the truth is, my efforts, skillset, and experience are best served by focusing specifically on those I can help best: I help women over 30 who have been stuck in the weight loss-regain cycle for long enough and are sick of letting food and the number on the scale influence how they feel about themselves and how they show up. I help them to build limitless amounts of confidence, certainty, and self-love so that they can keep the weight off for good and never have to diet again. If you resonate with any aspect of the story I share in today’s episode, know that you’re in the right place. And, also know that you’re not broken, damaged, or doomed, and that you absolutely can make the changes necessary to keep the weight off for good and rebuild limitless amounts of self-confidence and self-love so that you never have to diet again. Thank you for being here. And if you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching 

I’m going back to where it all started… In 2018, I took the leap of faith (thanks to a lot of support from my friend, Whitney!) to start a podcast, which became known as The Screw the Scale Podcast. In 2021, I brought on a co-host and tried a new approach, ultimately renaming the show: The 5% Way Podcast.  That chapter of my podcast was a lot of fun and taught me a tremendous amount, but as I resume the role of solo host, I am excited to make a return to my roots and bring to you a podcast that encapsulates all I’ve learned the past four years and 222 episodes! Screw the Scale Radio.  If you’ve been losing and regaining the same 20+ pounds and struggling to have a positive relationship with food, and a loving relationship with yourself, you’re in the right place.  This is THE podcast to listen to so that you can learn how to get out of your own way, keep the weight off for good, and feel and loo your best! Take a quick listen to learn more about the upgrades I’ll be making to the show and discover what you can expect as we venture into chapter three of this podcast journey together.  And in episode 223, which will be published 24 hours after this episode, you’ll learn EXACTLY who Screw the Scale Radio is for and how it will help empower you with the belief and action steps you need to not only lose the weight you desire and keep it off for good, but create the level of confidence, self-love, and certainty you crave. Thank you for being here.  And if you found today’s episode valuable, please share it with a friend or family member who would benefit from hearing today’s message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I’ve personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching 

This podcast episode is actually a recording of one of our Weekly 5% Fire Coaching Calls within The 5% Community. In this episode, you’ll be walked through an exercise to help you best visualize who you are on 365 days from now, which will help bring clarity to all of the accomplishments and results you have to celebrate between now and then.  This will be a powerful exercise that provides you clarity, priority, urgency, and an emotional charge behind continuing to push yourself outside your comfort zone in the next 12 months! IMPORTANT: This is a good episode to listen to passively but a FAR BETTER episode to listen to actively, specifically, alone in a quiet space with something to write with.  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.  Episode Key Highlights: Bring immense awareness and clarity to what you desire 365 days from now and uncover the questions to ask to help you best commit to the most effective action steps to bring future-you to fruition! Gain a sneak peek at what one of the weekly 5% Fire Coaching Calls is like within The 5% Community. How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Behind your weight-loss goal is really a feeling (or collection of feelings) that you’re chasing. If you are sick of dieting at the turn of every new year and ready to learn how to truly feel your best, then it’s time to slow the fuck down, buckle up, and take a lot of notes while listening to today’s episode. In this episode, I detail the three-step blueprint I’ve used for years that serves as the foundation of the transformational model of change we use in The 5% Community. The same foundational teaching I’ve used while personally coaching more than 1,500 women to collectively lose 10,000+ pounds of body fat and keep it off for good.  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.  Episode Key Highlights: Discover how (and why) your focus and energy have been misplaced in the past when it comes to setting the right goals and taking appropriate action to achieve them. Learn the foundational components of our inside-out approach to not only sustainable weight loss, but truly feeling your best. Understand why these three steps are far more important than any other nutritional X or O when it comes to losing weight and keeping it off for good! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Meet Jana. Since she was a little girl, Jana was exposed to her mom’s unhealthy relationship with food and a constant quest to weigh less and look thinner. This led to many challenges in Jana’s own relationship with food and herself, specifically feeling as if her self-worth was tied to her weight, alongside balance and body image issues. Having tried it all when it came to dieting and changing her relationship with food, Jana found herself in a position where enough was enough: what she was and had been doing had clearly not been working. Jana decided to take a different approach to feel and look her best: she joined The 5% Community. In this insightful conversation, listen in to learn more about the major transformation that took place in Jana’s sense of ownership of her actions and results, the power of paying more attention to her self-talk, and how a simple gratitude practice made all of these changes possible.  Plus, she details how she’s not following in her mother’s footsteps when it comes to modeling and talking about food with her two young daughters! If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Jana had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  P.S. I wrote a book in 2019 entitled, “Fueling the Adolescent: A Nutritional Guide for Parents of Young Athletes and Non-Athletes Alike.” If you want further information to help you best speak to your children about nutrition, click here to grab it. Episode Key Highlights: Relate to Jana’s decade-plus-long challenges with the scale, food, and body image as a result of her childhood - these may seem eerily familiar! Discover how Jana began working to change her self-talk and mindset so that she did a better job following through on her commitments, yet, doing so with a sense of balance and alignment. Learn how Jana speaks about food and how she navigates family meals with her husband and two young daughters. And learn the word Jana forbids to be spoken in her house to help support positive body image with her girls!  How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

There's one common denominator amongst all of the goals you've set but never accomplished.  Once you acknowledge this and understand how it works, you'll be able to set and accomplish bigger goals at a rate you never thought possible. Think back to the last goal you set that you did NOT achieve… What emotional state (or state of mind) did you set that goal in? If you’re like most people, you set that goal in a set of desperation in which feelings of lack, scarcity, and fear were running the show. This is a critical goal-setting mistake because it often leads to making rash decisions and setting irrational goals (alongside unsustainable action steps). In today’s episode, Paul details the many problems with such a goal-setting approach and teaches you not only how to set better goals, but just how much more valuable it can be to set goals and detail action steps to achieve them from a place of positivity and abundance! P.S. The 5% Way Podcast is returning to its roots beginning in January 2023 - Screw the Scale Radio will be the new name of the show and we’ll be back better than ever with a new format, new guests, and even better energy! If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.  Episode Key Highlights: Understand how your past goal-setting attempts have set you up for failure before you even took action. Discover the power of setting goals from a positive, abundance mindset. Learn how to quickly prime yourself for a positive goal-setting session in a matter of minutes! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Losing weight and keeping it off for good is hard.  But it becomes significantly easier when you understand these three truths… In today’s episode, I’ll detail not only what a reality check on the true length of time it will take you to achieve a sustainable weight loss goal of 20+ pounds, but two more vital truths you need to come to accept if you want to make your sustainable weight-loss journey far easier! P.S. The 5% Way Podcast is returning to its roots beginning in January 2023 - Screw the Scale Radio will be the new name of the show and we’ll be back better than ever with a new format, new guests, and even better energy! If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability you need to feel and look your best, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn Paul’s recommended timeline to be spent dieting and not dieting to accomplish your sustainable weight-loss goal (which may take more than one diet to achieve). Learn the number one challenge you’ll encounter when trying to maintain weight loss after a diet and what you can do to conquer it. Discover how focusing LESS ON THE SCALE NUMBER is one of the key recommendations Paul has to help you lose more weight… How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

[REMINDER] This is a replay of an original episode on the Screw the Scale Podcast (the former name of this show) from October 2020. In today's episode, I share a plethora of strategies, reminders, and hacks to help you intentionally indulge this Thanksgiving Holiday free of guilt and anxiety.  Listen in to learn how to approach enjoying copious amounts of delicious food from a mindset, emotional, and nutritional perspective so you can navigate the food-centric Holiday free of anxiety, stress, guilt, and regret! Enjoy and Happy Thanksgiving! Episode Key Highlights: Learn how to approach enjoying copious amounts of delicious food from a mindset, emotional, and nutritional perspective so you can navigate the food-centric Holiday free of anxiety, stress, guilt, and regret! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

TRUTH BOMB: Compared to being overweight or obese (as defined by BMI) the act of consistently losing and regaining weight (read: yo-yo dieting) significantly increases your risk for heart disease, diabetes, and high blood pressure… I’ll say it one more time: someone who consistently loses and regains the same 15 - 20 pounds over and over is at a greater risk for several disease states compared to someone who maintains their weight - even if they’re 20 pounds over what would be considered a healthier, ideal weight. In today’s episode, I am going to dive deep into the research that examines the depth of the negative impact yo-yo dieting has on your physiological health. Moreover, I’ll share several emotional consequences that remaining stuck in this weight loss and regain cycle has. All of this, of course, is in an effort to help you wake up to the fact that if you find yourself stuck in this perpetual cycle, you need to make major changes to break free. Otherwise, the accumulating stress placed on your nervous system from yo-yo dieting will bring about a significant risk for several disease states. Click here to get the coaching, community, and accountability you need to break the cycle for good!  NOTE: This episode is a replay of one of our live weekly coaching calls in The 5% Community. If you feel this type of coaching and connection is what’s missing in your life, click here to learn more about how The 5% Community can help you feel and look your best!  Episode Key Highlights: Discover what the latest research has to say about the impact weight cycling (yo-yo dieting) has on your risk for heart disease, diabetes, and high blood pressure.  Learn Paul’s biggest recommendation to help you break this cycle (it’s far simpler than you may think). Hear more about the depth of the emotional impact yo-yo dieting has on your life and wellbeing. How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

I’ve asked hundreds of men and women to share the top three adjectives they’d use to answer the question, “How do you wish to feel waking up each day?” And the number one adjective shared with me is more confidence. For many of us, we experience brief bouts of confidence that comes and goes in the blink of an eye. But we all have people in our lives who possess an uncanny amount of confidence - sometimes to a detriment! - and wish we could consistently walk around with that amount of confidence all the time, too. Confidence is contagious. It’s also addictive. And when we possess it, we feel as if we can do and accomplish the impossible! What if I told you developing more confidence in every area of your life wasn’t as hard to do as you may have been led to believe? In today’s episode, I’ll share with you the simple four-step process to develop massive amounts of self-confidence. Even better, I will share with you how this simple process can be applied to not only your diet and exercise, but your romantic relationships, financial health, and job or career!  Episode Key Highlights: Discover the simple four-step process to developing more self-confidence at an accelerated rate! Understand the power of simplicity in this three-step model and how you can apply it to every area of your life! Listen in to learn how Paul has applied this to multiple areas of his life with great success! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

If you’ve ever received a nutrition plan or set of macros and felt overwhelmed, know that you’re not alone. However, know that there is a right and wrong approach to take when it comes to beginning to feel comfortable and confident putting that plan into action. In this case, trying to build meals that meet your plan’s prescription as you go simply will not cut it. This approach causes daily bouts of stress, overwhelm, anxiety, and feeling like this task - and therefore, your goal - is impossible. Instead, I am going to detail the right approach and share with you the same 3x3 Formula we use in The 5% Community that has consistently helped those with zero macro counting or food logging background quickly feel both comfortable and confident implementing their plan! If you want me to email you a video version of this episode that includes me sharing my screen and walking you through this exercise in real-time, simply DM me “3x3” on Instagram and I’ll send it your way. And remember that for just $500, I will build you an individualized nutrition plan and not only send you all of our tools and resources to help you quickly understand and implement it with ease, but also provide you with a 30-minute coaching call and 30 days of nutrition plan-specific support. Click here to get yours now. Episode Key Highlights: Hear why Paul is back to co-hosting the show and what Micheala is up to now. Discover why your past approach to trying to learn your nutrition plan has not served you well. Learn why Paul recommends a front-load approach of very-hard work when trying to learn how to follow a nutrition plan and what exactly that means! Wrap your brain around the simplicity of Paul’s 3x3 Formula and learn how to apply it to following your own nutrition plan!  How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Meet Maria! Maria spent the fifth decade of her life as a professional diet hopper.  The result: she lost and regained the same 15 - 25 pounds over and over. As she entered her sixth decade of life, she decided that something needed to change. Her frustration and inconsistency were further confounded after a bad bout of COVID that left her unable to exercise and stuck at home surrounded by food temptations. The result: she gained more weight than ever before and reached a tipping point. After catching up with a friend who Maria felt looked fantastic and was around the same age (both of which are true), she blatantly asked: “what are you doing to look so good?” This conversation put Maria in touch with me and with the utmost readiness and eagerness for change, Maria invested in herself and joined The 5% Community.  To date, she’s lost more than four inches off of her hips and three inches off of her waist, as well as 21 pounds of body fat! But what she’s gained is far more valuable: newfound confidence, a sense of self-trust, and an inner voice that - for the first time in a long time - speaks to her with kindness and grace.  Listen in to hear another transformational story of a 5 Percent Community Member disproving the myth that it’s impossible to lose weight and feel the best you’ve ever felt after turning 50!  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Maria had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn what pushed Maria over the edge and to the point of making her commitment to herself non-negotiable. Discover just how powerful following through on this commitment has proven to be for Maria. Learn about Maria’s usual point of regression and what strategies she’s using this time around to solidify stepping into her new identity and not regressing to previous ways of thinking and behaving. How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Ever feel like you’re exerting almost all of your energy trying to doggy-paddle to keep your head above water each day? Yeah, us, too. If this is the case, it’s likely your day's lack of structure. Yet, many of us immediately feel a tightness in our chest or some other negative physiologiycal sensation when reading the word structure because we feel that structure is the equivalent to no fun or freedom. This couldn’t be further from the truth. In today’s episode, Micheala and I discuss a more neutral working definition of structure before detailing the countless benefits structure has in our life. By the end of this episode, you’ll understand how focusing on structure in key areas of your life (without having to join the Military!) can actually provide not only more fun and freedom, but reinvigorate feelings of self-trust and confidence, too!  Episode Key Highlights: Learn how we’ve redefined structure to make it more neutral and applicable to your life (read: less intimidating). Understand why you may be wired to have a negative association with the word structure. Discover the myriad of ways having more structure in your life can produce more fun and freedom! Hear several examples of how Micheal and I apply structure to different aspects of our lives and the benefit of doing so. How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

On August 6, 2022, I took my first steps outside at 5:30 AM with the goal of walking for 12 hours straight. This experience would be free of: My smartphone Human connection Food And caffeine But it would be plentiful in pain, discomfort, boredom, and learning… My reason for embarking on this challenge: to spend time alone through pain and discomfort so that I could have the chance to conquer my inner bitch voice, tune into the stories I told myself that weren’t serving me, and to squash limiting beliefs holding me back from stepping into the next best version of myself.  This 12-hour endeavor proved to have a profound impact on helping me to quiet the noise of life and connect with the highest version of myself. Listen in to learn the seven key takeaways I had as a result of this experience. NOTE: This episode is a replay of one of our live weekly coaching calls in The 5% Community. If you feel this type of coaching and connection is what’s missing in your life, click here to learn more about how The 5% Community can help you feel and look your best!  Episode Key Highlights: Discover the dumb mistake I made the first two hours and the consequence I had to deal with for the remaining 10 hours. Learn why I intentionally made this challenge harder than it needed to be. Learn seven powerful lessons I experience that you can directly apply to your life to become a better version of yourself. Understand how to go about planning your 12-hour walk challenge! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

One of the first “rules” of weight loss we’re taught is that whether or not you will lose weight depends on the relationship between the number of calories you eat, and the number of calories you burn. Calories in versus calories out. Eat fewer calories than you burn, and you’ll lose weight. Conversely, eat more calories than you burn, and you’ll gain weight. Although this concept paints a simplistic picture of what it takes to lose weight, simple is not synonymous with easy. And from personal experience - and I know you agree - losing weight and keeping it off is far more complex than this overly simplified equation.  In today’s episode, Micheala and I discuss this concept in detail and share the multi-faceted limitations it invokes on our ability to lose weight and keep it off.  Episode Key Highlights: Learn what “calories in versus calories out” is in a nutshell. Understand why this concept is so heavily touted and the merit it does have in helping you to lose weight. Discover the myriad of other factors that influence our ability to lose weight and keep it off that go well beyond this simple equation.  Discover the multiple ways in which human error disrupts the efficacy of this equation when trying to lose weight.  How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Meet Mandi. A 36-year-old mother, who, due to her husband’s frequent and extended travel, acts as a solo parent while being a dog mom, homeowner, and full-time career woman. Mandi spent her teenage and early adulthood consumed by an unhealthy relationship with food and extreme body dysmorphia, which ultimately culminated in a diagnosis of an eating disorder.  After seeking the appropriate support and help she needed, Mandi still battled residual guilty and self-sabotaging thoughts related to her food choices and the way she looked. And to no surprise, this directly impacted the way she felt about herself, the confidence she had in herself, and how she showed up in her relationships and career. Sick of having tried everything and then some to improve her relationship with food and herself, Mandi invested in herself by joining The 5% Community. Since joining, not only has Mandi gone on to lose dozens of pounds and countless inches, but she’s absolutely transformed her self-talk, relationship with food and dieting, and can now confidently shout from a mountaintop just how much she loves herself and her body. She is an absolutely different woman inside and out from when she first joined and I’m excited to share her story with you on today’s episode. If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Mandi had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn how consumer Mandi’s battle with body dysmorphia and an eating disorder were and how these thoughts and feelings prevailed even after getting the appropriate help she needed in her early 20s. Discover the biggest “aha” moment Mandi had when it came to drastically improving her relationship with food…to the point she freed herself from years of food guilt and anxiety. Learn why spending more time away from dieting proved to be Mandi’s biggest catalyst in not only losing a significant amount of weight in a sustainable manner, but in helping her rebuild her relationship with herself and food. How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

Today’s podcast episode is a recording from day one of the 3-Days to Finding Food Freecom Forever training I hosted in early August 2022.  During this live training, we discussed the importance of getting incredibly clear on the current state of your relationship with food, why it is the way it is, and how it got to this point. We defined what food freedom is (and is not) and discussed the two key aspects of food freedom: freedom “from” and freedom “to.” Below, you’ll find a list of the journal prompts and action steps I shared throughout this training.  To get where we’re going, we need to understand where we are: If you could describe your current emotional relationship with food in three adjectives or less, which words would you use and why? What is your relationship to food like? Describe it like you would a relationship with an actual person. When did you first notice your relationship with food take a negative turn? Be specific and describe it in as much detail as possible. Describe a situation in which food anxiety is at its highest. Be specific. How is your current relationship with food affecting other areas of your life, such as your romantic and social relationships, self-esteem, career, familial relationships, etc.? Where do you want to go / how do you wish to feel? If you could describe your dream emotional relationship with food in three adjectives or less, which words would you use and why? Think back to the anxiety-provoking situation you described previously…in your dream scenario, how do you feel and navigate such a situation? How do you want your relationship with food to affect other areas of your life? If you enjoy this episode and wish to gain lifetime access to the entire 3-Days to Finding Foor Freedom Training, including 2.5 hours of video training, journal prompts, resources, and an opportunity to schedule a 30-minute Food Freedom Strategy Call with me (to help you implement what you’ve learned), click here to do so for the investment of $147.  By the end of the three-part training, you will… Gain clarity on the written and unspoken food rules dominating your thoughts, actions, and feelings. Discover how to begin unlearning these BS food rules and rewriting your own. Understand how toxic your current self-talk and food talk are and the impact they have on your relationship with food (plus, develop an action plan to reprogram your word choice). Understand exactly what your personal definition of food freedom is and develop a set of action steps to bring this vision to reality. Realize the simple, yet, invaluable role structure plays in creating more food freedom in your life Rebuild your relationship with food and find Food Freedom Forever today! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again - Learn More. Connect with Paul on Instagram - Say hi!

In 2017, Chloe felt frustrated, defeated, and unhappy with her weight and health. Ready to make a positive change, she drafted an email to Paul to inquire about 1:1 Nutrition Coaching… Sadly, she never sent that email. Like many of us - myself and you included - Chloe was overwhelmed by the fear of making positive changes and getting outside of her comfort zone. So, she didn’t send that email. She attempted to do it on her own, which led to short-term results and long-term frustration. In early 2021, Chloe drafted a similar email inquiring about joining The 5% Community.  This time, she sent it. Fast forward nearly 18 months later and Chloe is not only maintaining a weight lower than her original goal diet weight, but has completely transformed her self-talk, self-love, and confidence. She’s confidently rocking her bikini, speaking kindly to herself, showing up for herself daily - despite being a mom of two with a husband who works out of state half the year! Listen in to hear about Chloe’s incredible story and what changes she’s made as a member of The 5% Community to not only achieve sustainable weight loss, but to truly feel and look her best!  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Chloe had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn why Chloe decided not to send that email in 2017 and what was missing in her life at that time that was then present in 2012 (the answer may surprise you). Discover what simple changes Chloe attributes her sustainable weight-loss success to. Listen in to hear how a case of the “I deserve its” continued to lead to self-sabotaging behaviors. And if you’re on the fence about joining The 5% Community, you’ll definitely want to pay attention to all of the ways this lifetime Community and Coaching experience has served Chloe! Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

Your brain is wired to operate from a place of lack. A place of fear. And, as if there’s never enough (scarcity). This state of mind is further ingrained and compounded based on your upbringing and the belief system instilled in you from a young age, which makes it even more challenging to shift away from. However, operating from a place of fear and scarcity is not serving you in any realm of your life. Whether you’re trying to improve your relationship with food, attain sustainable weight loss, cultivate more self-love, or grow your financial income, operating from a place of abundance will always better serve you than operating from a place of scarcity. In today’s episode, Paul and Micheala share their own definitions and example of the scarcity and abundance mindset, before diving into a deep discussion on the long-reaching, negative effects operating with a scarcity mindset has on your life. In the end, they offer several practical action steps you can take to begin operating from a place of abundance in your everyday life.  Episode Key Highlights: Understand what it means to be presently living with a scarcity or abundance mindset and the downstream each has on your self-talk, beliefs, actions, results, and wellbeing. Learn just how powerful and widespread the negative impact of living in a place of scarcity and lack is. Discover the power of fear and why it’s not always a negative, though, many people view it that way. Learn five powerful action steps you can begin implementing today to shift your default operating network into a state of abundance.  Episode Resource: Find Food Freedom Forever: Free yourself from BS food rules and the accompanying guilt, anxiety, and regret that comes with them so that you can feel excited, calm, and in control of food again! Find Food Freedom Now! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Connect with Paul on Instagram - Say hi!

In the food-centric culture we live in, it can be tough to swallow the fact that eating blander food may be a hidden secret to unlocking consistent nutrition plan adherence.  But it’s true. The blander your baseline food intake, the less susceptible you’ll become to cravings. As disappointing as this may seem at first glance, trust me when I say it’s not as bad as it sounds. In today’s episode, Paul and Micheala will introduce you to The Food Palatability Reward Hypothesis and teach you how you can use this concept to your advantage when trying to optimize nutrition plan adherence.  This episode will explain exactly what this concept is, debunk the gross assumptions that likely come about after seeing this term, and help you devise a strategy to better monitor the baseline palatability of your food choices during certain periods of the year to optimize both nutrition plan adherence and lasting results!  Episode Key Highlights: Develop a foundational understanding of The Food Palatability Reward Hypothesis and learn how you can use it to your advantage to optimize nutrition plan adherence.  Discover how and why lower palatability doesn't necessarily mean bland and boring food for the rest of your life. Learn simple strategies you can use to subtly, yet powerfully, alter the palatability of your food, and, therefore, alter the level of cravings you feel. Understand when and how to best use the strategies shared to optimize progress during a diet and post-diet maintenance phase! Episode Resources: Stop Calling It A “Cheat” Meal and Improve Your Relationship with Food - Listen Now! Meal Prep Made Easy for All (Seriously) | Stop Overcomplicating Meal Prep: Here’s the Simple Truth - Listen Now! How I Can Help You: Hire me to build you an Individualized Nutrition Blueprint (Plan) - Learn More. Discover how high-achieving women in their 30s and 40s (and 50s) are developing massive amounts of confidence, self-love, and self-worth… while simultaneously losing 20+ pounds and keeping it off FOR GOOD with my 5% Inside-Out Formula for Sustainable Weight Loss - Learn More. Hire A Registered Dietitian and Results-Driven Coach to Help You Develop Massive Amounts of Self-Confidence and Self-Love While Dropping 20+ Pounds for Good so That You Can Feel, Look, and Be the Best You - Learn More. Connect with Paul on Instagram - Say hi!

Meet Barbie! A mother of five who recently retired from the only job she knew: owning her own hair salon for 25 years. Barbie enjoyed tremendous success in her business because she was an expert at putting everybody’s needs atop her priority list. Fortunately and unfortunately, this habit came home with her, too, which meant she fell to the very bottom of her priority list. The result: she was overweight, unhappy, and no longer felt like herself.  When we first met Barbie and welcomed her to The 5% Fundamentals Program in the Fall of 2021, she… Literally drank nothing but coffee from early in the morning into early in the evening. Only ate once per day - whatever she could get her hands on late in the evening after a non-stop, stressful day of work (which often ended up being carry-out). Didn’t step foot in the gym or have any formal exercise routine. Had minimal nutrition knowledge or awareness as to how her eating and exercise habits were affecting her physically, mentally, and emotionally. Fast-forward to August of 2022 and she is not only down more than 40 pounds and counting, but she is finally putting herself first! She’s also confidently and consistently eating three meals per day, yet, navigating weekend social occasions with grace, intention, and presence.  She’s waking up with an abundance of energy. She enjoys a frozen coffee treat once per week instead of multiple times per day. She’s working out and focusing on strength training three days per week. She’s literally a completely different human inside and out!  Join Paul and Micheala today for an incredibly inspiring story to learn how Barbie was able to go from being stuck on autopilot, unhappy, and overweight to not only losing 40+ pounds, but to a default in which she radiates confidence, control, and grace.  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Caelli had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn how and why Barbie began putting herself first after 50 years and the dramatic impact that had on her life. Discover how impactful a semblance of the structure was in Barbie’s life when it came to her eating habits and how she’s taken ownership to navigate social occasions with grace. Listen in to hear the changes Barbie has made in her self-talk and self-care routine, as well as in her behaviors - these changes are drastic! Hear Barbie’s original thoughts about investing in herself and putting herself first and how these have shifted in the past year.  Ready to start your inside-out transformation to learn how to begin putting yourself first so you can not only lose the weight and keep it off, but feel, look, and be your best just like Barbie? Schedule your call with me here. Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

Paul has been passionate about optimizing human performance for nearly a decade. During this time, he’s read hundreds of books, attended dozens of seminars, and tried some - shall we say “strange” - things in an attempt to gain an edge, whether that be physically or mentally, and to improve his focus, clarity, and emotional intelligence. As a result, he’s become a stickler for routine and a proponent of structure, that, when shared with many, is viewed as extreme. Today, however, Paul offers a fresh perspective on the downside of some of his overzealous and ambitious routines and discusses how in some areas, they’ve been more counterproductive than productive. Join Paul and Micheala for an open discussion on not only the value of routine, but also to learn how to ensure your routines are working for you, rather than against you, and what you can - and should do - if you notice your routines aren’t serving you. If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability that thousands have had to undergo a complete inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Get a kick out of learning about Paul’s routine and biohacking track record over the years. Learn how Micheala’s morning routine has drastically changed over the years and the why behind such changes. Discover in-depth detail of Paul’s morning routine and his intent and outcome of several different approaches. Learn more about Paul’s latest revelation about his routines, and how and why it has made him stop and completely evaluate how he approaches his morning routine. Listen in to glean the one key takeaway Paul offers when it comes to building routines meant to optimize your life so that you can do so in a sustainable manner.  Schedule your call with me here. Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

Meet Rena. CEO. Wife. Mom. Grandma. Rena strived on structure and it was structure that had enabled her to rise so high in her career and to raise a beautiful family with her husband.  To accomplish the above, Rena developed incredible grit, resiliency, organization, and an ability to shake things off and move forward without flinching. But in her personal life, there was one crucial challenge that continued to plague her and hold her back from showing up as her best self. The number on the scale. Rena had spent years dieting on and off and had achieved a look and weight she enjoyed on several occasions, only to see that number eventually creep back up.  Stepping on the scale became a major source of stress. If the number was up one morning it set the tone for the entire day, negatively affecting her emotions and attitude, which bled into her work, marriage, and family life. Fast-forward to today, Rena hasn’t stepped on the scale in a year - yes, you read that right: 365+ days! And in this year, she’s completely transformed her relationship with not only the scale, but herself and food, as well. Additionally, she’s leaner, stronger, and more confident in herself than she’s ever been! Join Paul and Micheala today for an incredibly inspiring story to learn how Rena was able to fully detach from the scale and gain the confidence, mindset, energy, and body she’d been working so hard for all along! If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Caelli had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Discover the one key recommendation Paul gave Rena in their 1:1 Coaching relationship that triggered the permanent scale vacation… Learn how Rena began to prioritize herself again and rediscover her why for wanting to continue to pour into her self-care and fitness habits.  Learn why Rena was so willing to continue to try to solve her weight loss-regain and scale-related challenges even though she still hadn’t found the solution she desired after 16 years of effort! Listen in to hear how impactful The 5% Community has been on her life and why she recommends any woman struggling with her relationship with the scale, food, or herself join! Ready to start your inside-out transformation to learn how to begin putting yourself first so you can not only lose the weight and keep it off, but feel, look, and be your best just like Rena? Schedule your call with me here. Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

Paul and Micheala have collectively coached thousands of people over the past 16 years, helping them to successfully lose weight and keep it off for good. But like you, they’re human beings, which means more often than they care to admit, their propensity to make a mistake is just as strong as their propensity to meal prep!  In today’s episode, Micheala and Paul pull back the curtain to share several of the coaching mistakes they’ve made over the years. Some can be chalked up to youth and ignorance. Some are rooted in their egos running the show. Some are due to simply being stubborn. And, most, are simply laughable with what they know now as their education continued over the years.  Listen in for some laughs, relatability, and a dose of the human experience and Paul and Micheala share some of the biggest mistakes they made in their coaching careers.  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability that thousands have had to undergo a complete inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Discover how Paul’s stance on meal frequency and the urgency of a post-workout meal has changed over the years. Learn how Micheala made things much more complicated by focusing on complexity versus simplicity with her clients. Listen in to how Paul’s relationship with Intermittent Fasting changed to the point that he started doing it himself… Discover some of Micheala’s biggest learning lessons from coaching both nutrition and fitness clients. Discover how the internet sabotaged one of Paul’s clients because Paul got in his own way. Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

When we think diet and weight loss, rarely does the topic of “self-compassion” come to mind, yet, this invaluable skill plays an integral role in your ability to lose weight and keep it off. The most powerful relationship you’ll ever have is the one with yourself. That’s because all other relationships you have are reflections of the relationship you have with yourself. In today’s episode, Paul begins by sharing a working definition of self-compassion and then moves into a heart-felt conversation with Micheala about the power of self-love and how it directly impacts our ability to lose weight and keep it off.  Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…? You’re not alone.  Click here to learn more about joining The 5% Community. Episode Key Highlights: Understand how possessing strong self-compassion directly influences your ability to not only lose weight and keep it off, but to truly feel, look, and be your best.  Learn how integral it is to view self-compassion as a skill - and to regularly train it - to get the full benefit. Learn the three components of self-compassion to help you better understand how to cultivate more of it.  Discover action steps you can immediately take to begin cultivating more self-compassion. Episode Resources: Click here to learn more about joining The 5% Community. Connect with Paul on Instagram Connect with Micheala on Instagram

Meet Heather: a CORE member of The 5% Community best known for her support of others, but also her own inside-out transformation and continuous success since joining. Heather joined The 5% Community because she was tired of losing weight just to gain it back. She knew what to do in order to lose and maintain my weight, but most of the problem was in her own head.  She wanted to get a better understanding of that part and change her ways to be the best version of herself! As a busy mother of two and business owner, Heather still managed to put herself first in many areas, but unfortunately, not in areas that had a high ROI - think: being married to calorie tracking and food logging, and focusing on food and exercise on repeat. Not much else! With a solid dieting resume and acknowledging she was her own worst enemy, Heather reached a point where she recognized something needed to change and that this time, it was her - and her approach to getting where she wanted to be.  Can you relate? Fast-forward to today, and Heather has amassed a long list of transformational, lasting changes inside and out! Not only is she CRUSHING half and full marathons and deadlifting 250+ pounds for reps, but in the past year she’s also… Rebuilt her relationship with food, dieting, and exercise Significantly elevated her self-worth, self-esteem, and self-confidence Improved her confidence and mental fortitude Elevated positive thinking to her new default (after a long history of operating from a place of negativity) Significantly improved her relationship with the scale, which used to stress her out daily and impact her mood, energy, and self-worth In today’s episode, Heather shares her transformational story with us, including the challenges, highs, and lows each step of the way!  If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Heather had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn how feeling overweight and unhappy with herself from as far back as 10 set the tone and trajectory for Heather’s relationship with food, dieting, and the scale … and how it shaped who she is today. Discover relatable struggles Heather has with the scale and how it impacted not only her, but her day, and her family. Relate to the tumultuous relationship Heather had with diet and food and how she was often her own worst enemy and harshest critic. Feel inspired by the consistency in her action and willingness to bet on herself to make positive changes by placing one foot forward at a time! Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

It’s been six weeks since you finished your dieting phase and you’re currently maintaining a weight that’s two pounds away from the lowest number you saw on the scale while you were dieting. Yet, you’re still obsessing over logging every single bite of food into MyFitnessPal, cutting back on carbohydrates each time you dine out, feeling a strong urge to add extra cardio, and living and dying by the number on the scale… Wait - are you dieting or maintaining? It’s far too easy to end a diet and carry with you the diet brain that develops during this period. In today’s episode, Paul and Micheala have a powerful conversation about the many mistakes so many are making when it comes to detaching from a dieter’s mindset after the diet is over. This conversation is real, as both Paul and Micheala have ample experience making this mistake.  Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…? You’re not alone.  Click here to learn more about joining The 5% Community. Episode Key Highlights: Learn first-hand examples of what navigating a weight-maintenance phase with a diet mindset looks and feels like and why this is so detrimental to your long-term success. Learn more about the invaluable benefits of truly being all-in on your weight-maintenance phase - the thoughts, beliefs, and actions - and how it can drastically improve your quality of life and your relationship with food. Discover key red flags that will help you determine if you’re currently navigating a  weight-maintenance phase with a diet mindset Uncover easy steps you can take to upgrade your diet mindset to a long-term maintenance mindset. Episode Resources: Click here to learn more about joining The 5% Community. Connect with Paul on Instagram Connect with Micheala on Instagram

It’s no secret that when we begin a diet we want our results fast - like yesterday kind of fast. If only… In his nearly 10 years and 1,500 one-on-one coaching client career, Paul has become known for being the guy that delays the diet timeline in favor of achieving significant, sustainable results. This approach, what he calls the pre-diet maintenance phase, has been the most influential factor in helping thousands achieve long-term, sustainable results, yet, it’s also the biggest point of conflict and contention when discussing short and long-term plans with his clients. In today’s episode, listen in as Micheala and Paul enjoy a conversation about the pre-diet maintenance phase, specifically covering the immense value it provides, why Paul believes it’s essential for sustainable results, and how to go about implementing one in your own weight-loss journey.  Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…? You’re not alone.  Click here to learn more about joining The 5% Community. Episode Key Highlights: Learn the importance and purpose of the pre-diet maintenance phase, as well as the optimal time to spend in this phase before dieting.  Discover why Paul believes that the outcome of your diet is determined before you begin. Get a kick out of both Paul and Micheala recounting their past diet experiences and why they wish they’d implemented a pre-diet maintenance phase. Learn common assumptions and false beliefs about the pre-diet maintenance phase that make it easy for many people to skip this valuable phase altogether. Episode Resources: Click here to learn more about joining The 5% Community. Connect with Paul on Instagram Connect with Micheala on Instagram

Stop overcomplicating meal prep. You don’t have to spend hours in the kitchen each Sunday carefully portioning each bite of food into a colorful Tupperware container to lose weight or keep it off. But you do need to implement some form of meal prep in order to lose weight and keep it off - yes, you read that right. In today’s episode, Paul and Micheala open up a conversation about meal prep, specifically debunking false beliefs, sharing their approaches to efficient and effective meal prep, and ultimately detailing how you can change your mindset and attitude around this necessary skill so that you can truly feel your best! Sick of feeling stuck in the weight loss-regain cycle hopping from one diet to the next without lasting results and ready to not only lose the weight and keep it off for good but also become the most confident, loving, and sexy version of yourself who puts her own needs and self-care first…? You’re not alone. Click here to learn more about joining The 5% Community. Episode Key Highlights: Understand that the most important change you can make to your approach to meal prep lies within your head and heart, not the prepping Xs and Os. Learn how Micheala tackles her weekly meal prep (hint: she does it MORE than once). Discover common mindset and execution mistakes you may be making that only increase feelings of frustration and overwhelm. Learn what needs to change in your relationship with and attitude toward meal prep to reframe it as an investment instead of a cost. Discover actionable strategies to make meal prep more fun - yup, you read that right! And learn about the eerie (or intentional!?) similarities between how we build and teach execution of nutrition blueprints and meal prep.  Episode Resources: Click here to learn more about joining The 5% Community. Connect with Paul on Instagram Connect with Micheala on Instagram

Meet Caelli. A 13-year Police Officer and mother of two who had lost 12+ pounds on at least three occasions the past few years, yet, struggled to keep it off… Known as the “Ice Queen” to her siblings for her ability to remain emotionless amongst the chaos of life, Caelli had an outstanding track record at losing weight successfully. However, like most women, she struggled to find a sense of normalcy after the diet was over without feeling like she was dieting. But 2021 was different.  Fed up with how she handled herself and with the typical post-diet decisions that led her back down a familiar path every year, she invested in herself via The 5% Community so that she could further explore the mindset and emotion-related challenges that presented themselves over and over. Throughout her time in The 5% Community not only has Caelli CRUSHED a diet and ROCKED her post-diet maintenance phase, but she’s done so with more grace, kindness, and flexibility – she regularly enjoys baking with her children each Friday! If she does get off track for whatever reason she has the utmost confidence in herself to get back on track for the next meal. If you’re a mom who has struggled to manage all of motherhood’s responsibilities, including your own, then this inspirational story is a must-listen.  You’ll resonate with Caelli’s struggles, feel inspired by her strong commitment, and love the discussion we have about open communication with your partner about putting your very-own needs first. If you want LIFETIME access to The 5% Community (seriously) and the exact blueprint, resources, coaching, Community, and accountability Caelli had to help her undergo this incredible inside-out transformation, click here to schedule a call with me to learn more.  Episode Key Highlights: Learn what Caelli’s biggest self-sabotaging action was and what steps she’s taken to overcome it once and for all to finally maintain her weight Hear how Caelli has changed her relationship with food to take back control and write her own food guidelines Discover the magnitude of the mindset shifts she made to take ownership of her success Learn just how valuable and impactful her 5% Community experience has been to help her undergo an inside-out transformation! Remember that all this month we're running a $500 promotion to join The 5% Community. Simply mention "podcast" on your call with me and we'll take care of the rest! Schedule your call with me here. Episode Resources: Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

A lot of time and attention is given to discussing research-backed strategies to build new habits. Although this is an incredibly valuable skill to develop, it’s equally as important, if not more, to learn how to disrupt, and then eventually dismantle unwanted habits…this creates space to replace them with new habits! In today’s episode, Micheala and Paul discuss three key action steps you can take to help bring further awareness into your mind to disrupt unwanted habits and create an opportunity for positive change.  Episode Key Highlights: Our habits directly shape our identity. Learn why crafting your identity before attempting to dismantle a bad habit helps make this process easier. Learn how to leverage the power of specificity when it comes to dismantling unwanted habits and building better ones! Learn five strategies you can use to make an unwanted habit harder to execute so that you can work toward stopping it altogether. Remember that all this month we're running a $500 promotion to join The 5% Community. Simply mention "podcast" on your call with me and we'll take care of the rest! Schedule your call with me here. Episode Resources: Listen to Episode 173: “9 Things to Know To Make Building And Breaking Habits More Effective.” Apply to Join The 5% Community Connect with Paul on Instagram Connect with Micheala on Instagram

Meet Nicole: Our 2021 5% Community Member of the Year. To be transparent: when Nicole joined The 5% Community in our initial beta testing cohort, I did not think she’d be where she is today… You see, when I met this 50-year-old woman, she was exercising twice per day and meticulously counting every single calorie - afraid to go above a certain number (a number far too low for her needs)... Can you relate? Nicole was stuck in an intense battle with herself. A battle she’d been trapped in since she was in her early 20s - always “dieting” and always worried that one meal or one day would lead to immense fat gain. Fast-forward to today, and I hardly recognize this woman. Not only has she experienced an unbelievable external transformation since joining The 5% Community in February 2021, but she has… Rebuilt her relationship with food, dieting, and exercised Significantly elevated her self-worth, self-esteem, and self-confidence Dropped double-digit pounds on the scale, percentage points of body fat Build pounds of muscle Reclaimed her sense of confidence, control, and inner calm Stopped weighing in two to three times PER DAY (yes, you read that right) and drastically improved her relationship with the scale Learned how to confidently navigate her nutrition while attending social occasions and grown proficient in the skill of intentionally indulging in free meals without any guilt, regret, or anxiety In today’s episode, Nicole shares her transformational story and what it has taken her to unlearn decades of conditioning to rebuild herself into the best version of herself. Apply to Join The 5% Community.

Micheala and I have collectively coached more than 2,000 people. And we have also been clients to a handful of nutrition coaches. In today's episode, we share a conversation about some of the crucial mistakes being made by coaches (and clients, like yourself) when it comes to building sustainable nutrition plans...and actually adhering to them.  We then pivot our discussion to dissect the nuances of how Micheala and I build individualized, sustainable nutrition plans to help you better understand how and where (and why!) to focus your time, energy, and efforts to do so.  If you're seeking further clarity on how to build your own sustainable nutrition plan, or, need a further understanding of why your attempts at hiring the wrong coach haven't worked out, this episode is for you. Grab Our "Build Your Own Sustainable Nutrition Plan Masterclass Bundle." Apply to Join The 5% Community

If you feel that you’re addicted to sugar and that it consumes your every waking thought, you’re not alone. One of the common challenges shared with me from Community members, clients, and Instagram is people feeling like they have a sugar addiction. And I want to do a deep dive exploring what that is and if it’s true in today’s episode. We'll discuss why sugar is NOT solely to blame for feeling sugar crazy (and what really is, with research to support it). We will also share steps you can take to break the grip you feel sugar has on your wellbeing. Never Miss an Episode: Subscribe to The 5% Way Podcast Learn More About Micheala's Fitness App: Made to Move Win 3 Months Free! Leave an honest rating AND review of our podcast on your listening platform. Take a screenshot and send it to us on Instagram to prove your entry. @paulsaltercoaching @michealabarsotti Winners will be announced on Thursday, June 2 on Instagram.

Whether you have one kid, or three, boys or girls, an infant, toddler, or a combination of the two... ...I think it’s safe to say that one of your biggest wins and accomplishments of the day as a parent is getting the kids down to bed for the night - for good! After having worked with thousands of parents, I've learned one of the most common ways to celebrate this feat is via late-night, celebratory snacking... Can you relate? In today's episode, Paul and Micheala share relatable examples of just how easy it is to find yourself mindfully grazing after getting the kids to bed. They offer a breakdown of how and why this behavior occurs and several alternative solutions to ensure that your needs are met (without the extra dozen cookies) and you can continue to engage in behaviors that support you in feeling your best. Join Micheala and Paul in The 5% Community. Click here to purchase Paul's book, "Fueling the Adolescent: A Nutritional Guide for Parents of Young Athletes and Non-Athletes Alike."

"75 Hard is a transformative mental toughness program and ironman for your brain." To complete the 75 Hard Challenge, one must commit him or herself to the following daily non-negotiables for 75 days straight: Drink a gallon of water Complete two 45-minute workouts (once MUST be outside) Take a progress photo Read 10 pages Follow a nutrition plan with 100% compliance (no alcohol or cheat meals) If even one task is not completed, you must start over on day one. In today's episode, Micheala interviews Paul to learn about his experience completing The 75 Hard Challenge for the third time. You'll learn why Paul did this for a third time, what was different from the first time, and also what the hardest part of the challenge was for him. Learn About The 75 Hard Challenge Here Connect with Paul on Instagram to ask any 75 Hard questions you have. Apply to Join The 5% Community.

Stop calling it a cheat meal.  This is a red flag and only further reinforces a negative relationship with food. Plus, who are you cheating? And who really gains from that... In today's episode, Paul and Micheala offer an alternative to the word "cheat" and share why this subtle change is incredibly significant when it comes to shaping your relationship with food and helping you remain out of the all-or-nothing mindset. Plus, you'll learn how, when, and why to choose to intentionally indulge during a special occasion versus mindfully navigating your nutrition - and what the difference between the two is. Join The 5% Community. Click here to listen to episode 167, "Am I Ready to Diet?" Click here to listen to episode 186 "Win the Weekend." 

The weight-loss industry has misled and wrongly conditioned your beliefs about success and how to achieve it... They’ve taught you to postpone feeling good about yourself, loving yourself, and feeling a long list of positive emotions until AFTER you achieve the external goal that society can validate and evaluate you on accordingly… You know, the abs, small waist, toned triceps, hour-glass figure, pants size, and, of course, number on the scale... Um, how fucking backward is this!? In today's episode, Paul is fired up talking about the path and approach he has instilled in The 5% Community and all of his one-on-one coaching clients over the years that is the exact opposite of this approach: Choosing self-love and practicing self-compassion now to take an inside-out approach to lasting results.  If you've ever told yourself something similar to "I'll feel happy when _____." this is a must-listen for you! Start prioritizing yourself today and learn how to approach sustainable weight loss through a path of self-love and compassion as a part of The 5% Community. Apply to join today!

Since 2013, Paul has worked one-on-one with nearly 1,500 men and women who ALL have something in common: Staying on track during the weekends is a significant challenge! Can you relate? If you find yourself consistently taking five steps forward and two major steps backward each week, then buckle up and get your notepad ready because this episode is for you. In today's episode, Paul and Micheala discuss how to begin making subtle changes to reframe your mindset and relationship with the weekends so they work for you, rather than against you. They detail actionable steps to take to help you crush consistency without feeling like you're dieting, and ultimately detail costly mistakes they've made and observed in their clients to help you avoid making the same mistakes. If you've struggled with nutrition consistency on the weekends this episode is a must-listen! And when you're ready to further your personal development to achieve your best self from the inside out, click here to work directly with Paul and Micheala for a 12-month transformational year. 

Today’s episode was inspired by the book, "The 4 Agreements: A Practical Guide to Personal Freedom,” by Don Miguel Ruiz. This book outlines a personal code of conduct that we should all strive to live by to live a more peaceful, blissful, and fulfilling life. In today's episode, Paul shares how this book has transformed his life and how you can frame these teachings through the lens of achieving sustainable weight loss and feeling your best to accelerate your progress. Plus, he shares his thoughts on a potential fifth agreement we should all honor every day! If you have not read this book, we cannot recommend it enough. It’s a light, easy, yet, powerful read that will help you reframe your current mode of thinking, revise your priorities, and live a more fulfilled, freeing life. Click here to purchase (we make no money from this).

If you're like Micheala or Paul, you view weight-loss plateaus as a major pain point and source of frustration during a diet. Oftentimes, a plateau on the scale - or the perception of one - can lead to making an irrationally, emotionally-charged, and unnecessary adjustment to your nutrition or exercise, that ends up being counterproductive and out of alignment with your sustainable weight loss goal. In today's episode, Paul and Micheala discuss... why experiencing a weight-loss plateau during a diet is a normal AND positive experience how to truly identify if you've reached a plateau (or if you're just being impatient) and effective, sustainable action steps you can take to break out of the plateau For more information about weight-loss plateaus during a diet and how to overcome them, click here to read a recent article Paul wrote on the subject.  And when you're ready to learn how to overcome your biggest barrier to sustainable weight loss (hint: yourself), click here to apply to work directly with Paul and Micheala in their signature sustainable weight-loss transformational experience, The 5% Community. 

Have you ever found yourself in a position in which you've committed to a goal - and literally let the whole world know it - yet, shortly after that commitment you're engaging in a behavior that directly undermines that goal? Yeah, we've all been there. It turns out that trying to change is a major threat to our ego and our ego calls on the calvary to prevent this from happening. This is how you get stuck in the self-sabotage cycle.  In today's episode, Paul and Coach Micheala will introduce the self-sabotage cycle framework. Paul and Coach Micheala discuss the various forms of self-sabotage that occur, why it occurs (and how), before providing actionable steps to break out of the cycle...for good. READ: The Benefit of a Weight-Loss Group (and How to Find One) Apply to Join The 5% Community

Your results, identity, and reality are composed of the actions you do (and do not) take on a regular basis. Today, Coach Micheala details 10 life-changing habits she's slowly worked on solidifying the past few years. The collective impact of these daily and weekly commitments has not only helped her achieve a sustainable weight loss transformation from the inside out, but also empowered her to feel, look, and be the best version of herself than she ever has. Yes, the habits she shares may seem simple, but simple is powerful. All success - in every aspect of life - is founded upon consistent implementation of the simple, boring, basics.  Listen in to discover the most powerful habits that have best served Micheala! 9 Books on Mindset for Sustainable Weight Loss 9 Things to Know to Making Building a Breaking Habits More Effective Apply to Join The 5% Fundamentals Program Cohort #2 (Begins April 5, 2022)

In today's episode, Paul and Coach Micheala want to talk about you. Y.O.U. Not your kids. Not your dog. Not your job. Not the bills, laundry, or kid’s sporting events tonight. Not your husband or wife. Y.O.U. And caring for you. For the next 30 minutes, they want you to wholeheartedly embrace and step into being selfish. How does that make you feel? Bad?  Wrong?  Uneasy? Guilty? If the thought of prioritizing you evokes any degree of anxiety or negativity, know that you’re not alone. In today's episode, Paul and Coach Micheala will lead you through a powerful discussion intended to help you understand how your relationship with being selfish isn't serving you, why you need to transform this relationship, and what it means to be selflessly selfish. Apply to Join The 5% Community.

Vacation does not need to breed an all-or-nothing mindset. Nor, does it need to be a: source of anxiety and stress excuse to eat like an asshole It's also not something that will undo the work you put in beforehand to look and feel your best. Yet, for many of us, vacation is one or all of the things mentioned above! In today's episode, join Paul and Micheala to learn their best practices and strategies to navigate vacation with confidence and ease, and, yes, free of guilt. You'll learn simple, effective strategies to manage your nutrition, to find balance, and truly feel your best not only during vacation but as soon as you get home, too! Click here to register for our free Masterclass this Saturday! How to Build Your Own Sustainable Nutrition Plan (so that you can effortlessly eat with confidence to feel, look, and be your best). WHEN: Saturday, March 12, at 10:00 AM Eastern Click Here to Apply to Join The 5% Community

Have you heard about the tight-knit Community of high-achieving women who are finally taking a stand against the lies and misinformation the Diet Industry has fed them for countless years? The Community of women who have committed to consistently working to be the best version of themselves and taking back control of their relationship with food, dieting, and the pain-in-the-ass scale so that they can reclaim their confidence, control, and inner calm? These women are members of The 5% Community, our signature sustainable weight-loss transformational coaching program and experience. Today, Micheala and I discuss The 5% Community in detail and share behind-the-scenes details to help those of you listeners curious to learn more, as well as those of you sitting on the fence about applying to join, be better informed to take the next step to join our Community. Click here to apply to and join our Community.

  Emotional intelligence is the ability to recognize and understand emotions in yourself and others, and your ability to use this awareness to manage your behavior and relationships.   A seemingly simple concept, yes, but one the vast majority of us lack knowledge of and maturity with. What's fascinating about the concept of emotional intelligence is the magnitude of impact improving this learnable skill - yes, you can improve your emotional intelligence - can have on every aspect of your life: from weight loss to marriage, career to friendships, and more.   In today's episode, Paul and Micheala further define emotional intelligence and provide an introductory overview of how emotions originate and travel within our bodies. You'll learn why we can't specifically stop an emotion from being created and felt, but how we can proactively get ahead of allowing that emotion to hijack control over our logical thinking.   Paul and Micheala draw a lot of what they discuss from the book Emotional Intelligence 2.0, which they both highly recommend every single person reads. You can grab a copy here (they make no money off of you purchasing this book).   Apply to Join The 5% Community

Most people have a hate-hate relationship with burpees - no, that's not a typo. They hate them when they see them prescribed in their workout and still hate them after. It's not one of those love-hate relationships common in other areas of life. To most sane people, burpees suck. But, things that suck and are hard usually help to accelerate growth. In today's episode, you'll hear Paul share his story, experience, and progress thus far about his commitment to doing 30 burpees per day (10,950 this year if he goes 365/365) in 2022. You'll not only learn why he made this commitment, but also what he's learned about himself since making this commitment and what he's learned about behavior change and habit formation in general. In this episode you'll learn, laugh, and, hey, maybe even consider starting your own daily burpee commitment (said no one ever...) Join Our 5% Community!

Have you ever rationalized with yourself that you simply "don't have the time" to pursue a goal you badly want to achieve? Great! That means you're human. Because both Paul and Micheala have, too. In today's episode, Paul and Micheala dive deep into discussing the true meaning of using this excuse - yes, it is an excuse - and detailing how to break through this limiting belief holding you back from achieving your goals. You'll learn several key action steps you can take today to change your relationship with time - and even your goal! - and learn how to find more of it. Read our "Maintain Your Weight Loss After A Diet" Blueprint Join The 5% Community Learn Sustainable Weight Loss Nutrition Fundamentals

In today's episode, Paul and Micheala distill their foundational recipe for building sustainable nutrition plans for the thousands of clients they've worked with over the years. Although on the surface this recipe may seem extremely simple, you and I both know all too well that "simple" doesn't always translate to "easy"...but it can when it comes to building a sustainable nutrition plan for YOU! You'll walk away from this episode understanding how to do just that! Apply to Join The 5% Community

You're human. Despite your best intentions, you're bound to encounter a period in which you feel stuck in a rut due to an emotion you couldn't quite shake hijacking your thoughts, actions...and maybe even your reality. In today's episode, Paul shares further information on the power of emotional energetics and how easy it can be to have a powerful emotion takeover almost every aspect of our life. Both Paul and Micheala discuss their own experiences being stuck in an emotional rut, and share seven proven strategies they've used to spend less time there and take back control of their energy and feelings. Whether you're currently stuck in an emotional rut or not, this is a tactical episode that will empower you with the knowledge and strategies to get out of the one you're in or the one you eventually may find yourself in a lot quicker. Join The 5% Community

It's estimated that 40 percent of our daily actions and decisions happen automatically without thought. These behaviors, more commonly known as habits, have a great influence on our results, outcomes, identity, and reality, which means it’s crucial to understand how to build new habits, and how to reconstruct ones no longer serving us to make lasting progress in any area of our life. Forming a new habit is difficult often not because the task itself is challenging, rather, because unlearning past conditioning and behaviors is the challenge. Years - if not decades - of learned behavior isn't undone in a night - or even a week. However, this process can be streamlined when it's simplified. In this episode, Paul and Micheala talk through nine specific factors that help make new habits stick. But they also discuss how to begin accelerating the time period to unlearning the habits no longer serving you. After listening to this episode, you'll gain the confidence to start taking action today to build the life you want to live, and the person you want to become! Episode Highlights Habits are small decisions you make and actions you perform everyday. They account for about 40% of our behaviors each day. Attempting to form new habits should focus with a tiny, singular commitment - and the research supports the tinier the better! When you miss a habit twice you begin to form a new habit: a habit of missing! Don't ever miss twice. A surefire way to greatly increase the likelihood a new habits sticks is by stacking it to an existing habit. Episode Resources Read our blueprint to maintaining your weight loss after a diet Click here to learn more about The 5% Fundamentals Program Apply to Join The 5% Community Connect with us on Instagram Connect with Paul on Instagram Connect with Micheala on Instagram

Why do you want to lose weight and keep it off? Okay, let me ask you again: why do you want to lose weight and keep it off? If your first answer was something related to seeing a new number on the scale or simpy to "feel better," than you're doing yourself a disservice in pursuit of this goal. Regardless of the goal you're seeing, it will take you longer and be more challenging than you expected. That's just life. Having a clear, emotionally-charged, powerful why behind wanting to achieve your goal will help you weather the inevitable challenges you face on this longer-than-expected journey and help you to remain committed to take action even in the absence of willpower and motivation.  In today's episode, Paul and Micheala discuss the power of getting to the root of your true why and potent strategies to help you uncover yours. You'll learn the importance of (and strategies how) taking time to dig deep and develop a strong emotional attachment to your goals to exponentially increase the likelihood you achieve them.  Paul and Micheala talk through how to develop a strong enough why, how to ensure you know it's emotionally charged enough, and practical tips and strategies to gain the clarity behind why you want to achieve your goal so that you can confidently overcome the inevitable obstacles you'll encounter. Episode Highlights Gaining clarity on why you REALLY want to achieve your goal is a super power to help you continue making progress when motivation or willpower are nowhere to be found. Striving toward goal attainment for the wrong reasons is counterproductive and working against you in the long term: learn how to confirm your why is rooted in you. Your why can originate and gather it's emotional charge from the past or future - understanding where yours gathers power from is important to use it to the fullest potential.   Episode Resources Read our blueprint to maintaining your weight loss after a diet Click here to learn more about The 5% Fundamentals Program Apply to Join The 5% Community Connect with us on Instagram Connect with Paul on Instagram Connect with Micheala on Instagram

The Screw The Scale Podcast is undergoing its own sustainable transformation from the inside out. Introducing The 5% Way Podcast! In today's episode, I express immense gratitude for the three-year, 164-episode journey of the show and for each and every one of you listeners and then transition our discussion to talking about the reason for the change in name and what you can expect moving forward. Additionally, you'll be further introduced to The 5% Way brand and ethos, gaining a clear and inspired understanding of what we do, how we do it, and, most importantly, why we do it.  Download The Sustainable Weight-Loss Formula (Free) Learn more about The 5% Fundamentals Program Apply to Join The 5% Community

When it comes to losing weight and keeping it off, knowing how, when, and what to do is NOT enough... You need to know why. When we understand the why, we are more compelled to take ownership and feel like we truly do have control. When we understand why we are more motivated and our thoughts and actions begin to subconsciously and consciously align with our goals. When you begin to understand why you were previously unprepared to begin a diet, why your past dieting efforts were too restrictive, and why you are primed for weight regain upon immediately finishing a diet, you’ll quickly see why you’ve been struggling to maintain weight loss for so long! Today's episode introduces you to the fundamental gap in sustainable weight-loss education and introduces you to The 5% Fundamentals Program.  Click here to learn more about The 5% Fundamentals Program.  We begin on December 13, 2021, and if you sign up before then you'll get $300 off. I wouldn't wait. 

Is your pre-workout meal really helping you accomplish your primary goal? Do you have clear and confident answers to questions such as... How many carbohydrates? Protein? What about fluids? How close to my workout? What if I workout in the morning? What changes if I am seeking fat loss, trying to maintain, or simply want to just move to feel better and think better? In today's behind-the-scenes of The 5% Community episode, we deep into the science AND practicality of your pre-workout nutrition decisions.   By the end of the episode, not only will the above questions be answered, but you'll have a strong understanding of how to design the perfect pre-workout meal to empower YOU to feel, look, and be your best.   Apply to Join The 5% Community

"My metabolism is damaged." "My relationship with food is broken." "I am broken." I hear these three statements more than you could imagine. And it needs to stop. Listen in for a fired-up episode detailing how harmful this thinking and word choice is and what you REALLY ARE IN NEED of... Apply to Join The 5% Community Client Testimonials and Reviews

Beth Smeeton is an Intuitive Eating Life Coach passionate about helping you heal your relationship with food & body so you can feel like the truest version of yourself. After beginning her first diet at the age of 16, Beth quickly found herself trapped in a vicious relationship with measuring and controlling every bite of food she ate while simultaneously struggling with body image issues. It wasn't until she was asked by a friend for help with nutrition that Beth realized she couldn't possibly help this person because she couldn't help herself. Fortunately, Beth found Intuitive Eating and through this modality, drastically improved her relationship with food, her body image, and herself. Today, she's helping many other women with similar experiences heal their relationships with food and themselves. Some of the topics from our fun and impactful conversation include: Define "intuitive eating" in your own words without using the word "intuitive" How to begin an intuitive eating approach when you have a history of strict portion control How to stop playing the blame game What it meant and felt like to be hooked on dieting and why this is so easy to fall into Connect with Beth: bethsmeetoncoaching.com  IG and Tik Tok @beth_smeeton   Apply to Join The 5% Community

Want to lose weight? Then don't dive headfirst into a diet. Seriously. This episode details how diving into a calorie deficit (diet) as soon as you realize you want/need to lose weight is a significant mistake and the reason WHY you continue to regain the weight you work so hard to lose... Apply to Join The 5% Community What Past and Current Clients Are Saying

If you can bring awareness to how you talk to and about yourself, you'll open up the limitless potential to take FULL CONTROL of your results and identity. This short episode breaks down just how this works so you can begin applying today.  Apply to Join The 5% Community What Past and Current Clients Are Saying

Guilt. We all feel it. And it takes its toll mentally, spiritually, emotionally, and physically. In today's episode, come prepared to learn more about this evolutionary-dependent emotion and open to discussing and working through any feelings of guilt currently present in your life. Your body and future self will thank you. P.S. This episode is a behind-the-scenes look at one of our Weekly 5% Community Fire Calls. If you enjoyed it, click the link below to apply to join and book a call with me.  Apply to Join The 5% Community What Past and Current Clients Are Saying

Simple does not mean easy. But there is a way to make something simple - like losing weight - easy and in this episode, I will share with you the one step likely missing when trying to make something simple easy, too, and how you can make the simple much easier in your life.  Click Here to Apply to Join The 5% Community See What Past Clients Are Saying

I hope today's short episode reminds you just how awesome and capable you are and how in reach all of your goals and dreams truly are... Apply to Join The 5% Community What Past and Current Clients Are Saying...

There reaches a point in many relationships in our life that the relationship no longer serves us. And before you recognize this in your mind, you'll feel it in your heart and body. In this episode, I walk you through a personal example of how a once-great friendship slowly changed into me feeling drained and judged upon interaction with said friend and what I did to ultimately put my own health and happiness first, even though I know it would cost me this friendship. Click Here to Apply to Join The 5% Community What Past Clients Are Saying

Are you hungry for the reason you think you are or another reason? Do you blame yourself for being unable to stick to a diet? Do you rely on willpower to lead the charge to make healthy choices to care for yourself? In today's episode, I am joined by Clinical Psychologist, Dr. Melissa McCreery, PhD, to answer those questions and a lot more! Dr. McCreery is a Clinical Psychologist, Coach, and Writer passionate about helping women break cycles of emotional eating, overeating, and stress – not by hard work and willpower, but by simple changes that make life more enjoyable and create peace with food. She's the author of The Emotional Eating Rescue Plan for Smart, Busy Women and my approach has been featured in places like The Wall Street Journal, Good Housekeeping, Women’s Health, Fitness, Self, and Weight Watcher’s Magazine. Connect with Melissa and Learn From Her Coaching with Melissa (sale ends Friday, August 9) Click Here to Apply to Join The 5% Community See What Past Clients Are Saying About Working With Me

What's holding you back? You spend countless hours each week wishing, hoping, praying, and dreaming for more energy, confidence, and consistency, and less body fat, emotional distress, and negative self-talk. When are you going to stop watching others win and get off the sideline? This short episode will address the above and let you know how you can lock in the lowest investment into The 5% Community + lifetime access before the price goes up and lifetime access goes bye-bye beginning Monday, August 9, 2021.  Apply to Join The 5% Community Today Past Client Testimonials

What first stood out to me upon meeting Joe was the fact that he'd weighed over 300 pounds for a large portion of his life, yet, has been maintaining a weight loss of 150 pounds for YEARS... However, as I quickly discovered, what truly makes Joe shine and fueled the tremendous amount of success he's had in every area of his life is his work on himself, his mindset, his confidence, emotional fluidity, and, most of all, making himself for a priority. Listen in for a life-changing conversation that left me with pages of notes - even while trying to be the interviewer! Connect with Joe: Website: https://www.joebernsteincoaching.com/ Facebook: https://www.facebook.com/joe.bernstein.902 FREE Group: https://www.facebook.com/groups/DropTheArmorDojo

Have you ever wanted to just "eat like a normal person" or "be normal?" You're not alone. But this goal is misguided and will set you up to remain stuck feeling unfulfilled and content. Listen in to hear how I help my clients, Community members, and have helped myself bust through this goal of normalcy for something so much more! Apply to Join The 5% Community.

In her early 50s - yes, you read that right - Liv made a commitment to herself that she'd reclaim control of her health, physique, and energy levels. Seven years later, she has more muscle than she can remember and has dropped significant body fat.  More importantly, she's improved her relationship with food, rid bloat, and stomach issues, and drastically improved both her sleep and quality of life.  Listen in to hear multiple nuggets and pieces of wisdom from such a wonderful, kind, and badass Matriarch! Apply to Work With Me

September 9, 2021, forever changed my life. It opened my eyes to the importance of making memories compared to managing macros. Listen in to hear how this day transformed the trajectory of my relationship with food and dieting.  Apply to The 5% Community

In 140+ episodes of The Screw The Scale Podcast, I've not once detailed my own story related to my education, experiences, failures, triumphs, and more. In this episode, I begin this story from the point of being a 16-year-old, multi-sport athlete who stood a mere 5'1" and 110 pounds...Enjoy :) Click Here to Apply to Join The 5% Community

If you have dieted more than twice in the past 12 months, this episode is a must-listen. The law of diminishing returns describes the lessening impact of a constant stimulus, e.g., the more you do something or are exposed to something, the less the impact. You become more numb to the impact of each exposure. Listen in to hear how this law applies very well to chronic dieting and what you can do to break free of this cycle to get more out of your future diets.  Apply to Join The 5% Community

Being known as "the bigger friend" from a very young age proved to have a detrimental impact on Nick's relationship with food and his self-worth. And in an effort to shed this label, he went to dieting extremes - specifically right before I met him, training 3 - 4 hours daily while eating less than 1,500 calories per day... In this episode, Nick's story will resonate with you and hit you in the feels. But you'll learn what he did to shed the perceived tie between his weight and worth, and how he reclaimed his confidence, control, and inner peace all while losing more than 40 pounds and keeping it off. Click Here to Apply to Join The 5% Community

You've heard it before: weight loss is 80% nutrition and 20% exercise.  This couldn't be further from the truth. After working 1:1 with 1,400+ people, here's how and where I recommend you best spend your time, energy, and effort to lose weight and keep it off for good.  Apply to Join The 5% Community

Kristen Young is a Functional Nutrition and Health Coach who specializes in helping women over 40 not only accept the physiological changes taking place outside their control, but take back control of their thoughts, habits, and food choices to reinvigorate their energy levels, reclaim their confidence, and have fun each step of the way. Join us to learn about the power of becoming your own investigator to help you look, feel, and be your best and what it takes to reclaim your confidence, calm, and inner peace.  Apply to Join The 5% Community

Do you want to know the secret behind transforming desired behaviors into automatic habits? Celebrate the completion of said behavior. And celebrate hard. Every single time. Listen in to hear what the latest research says about celebrating behavior change and how to apply this powerful trick to build habits that stick! Apply to Join The 5% Community.

Prior to working together, Hayley's upbringing and environment helped form a few unhealthy eating habits alongside negative self-talk. Obviously, these actions were no longer serving her.  Among many changes related to her mindset and emotional connection to food, implementing a daily practice of positivity ignited massive change in how she felt about herself, and, even more, how consistently she was able to begin speaking kindly to herself and eating well.  Join us in a powerful discussion about the power of positivity and the massive ripple effect it can have on so many areas of your life.  Click Here to Apply to Join The 5% Community

Motivation is like a bolt of lightning - it comes and goes in the blink of an eye. This is why you cannot rely on motivation alone to help you implement a new habit or achieve a new goal. This episode details the emotionally neutral process I go through before I allow myself to get high on motivation about a new habit or goal. I think it will help you, too. Apply to Join The 5% Community

Every relationship in your life is a projection of the relationship you have with yourself. And it’s not until we begin healing the relationship with ourselves and learn to truly love who we are that we can begin to cultivate unshakeable self-esteem and limitless success in every area of our life. In today’s episode, I am joined by Integrative Life Coach Morgan Danielle, who will teach you how to rewire your mind after experiencing trauma so you can learn to love yourself, develop unshakeable self-esteem, and turn that trauma into triumph! Connect with Morgan on Facebook: https://www.facebook.com/towellwithit1 Morgan's Private (Free) Facebook Community: https://www.facebook.com/groups/221844765785860/ Free Yourself from Your Inner Critic Masterclass: https://towellwithit.ck.page/31ab55a805

What if a single decision had the power to radically transform your life? Listen in to hear how I learned this lesson from a 92-year-old tricycle riding great-grandmother and what it taught me about my current view of decision-making (hint: it's not a good framework I have in place) and how it can help you improve your decision making. Apply to Join The 5% Community

Meet Eric - he's a self-labeled professional dieter with decades of experience trying every diet under the sun. Today, though, he's not only lost significant weight, but transformed his relationship with food, dieting, the scale, and himself. Listen in to hear how finally taking an individualized approach to eating well that was rooted in sustainability transformed his thoughts, actions, and outcomes. Click Here to Apply to Join The 5 % Community.

"You suck. You always do this. You never get things right." Sounds familiar? Ah, our good ole inner critic. Never letting us experience happiness or accomplishment without pointing out our flaws or missteps. In this episode, I share the strategy that I use to help me quiet the inner critic I deal with to help me live a happier, calmer life.  Click Here to Apply to Join The 5% Community

How important are the relationships you have? How influential are the thoughts, words, and actions of those you spend the most time with? Important, to say the least. So important, that in order for Kimberly to remove the toxicity from her life that was holding her back from her weight, health, career, and best-self goals, she moved away and started over from scratch. In this episode, you'll hear where and how Kimberly spent her time and energy to not only lose significant weight, effortlessly maintain it, and truly feel her best, but to shine brighter than ever before. Click Here to Apply to Join The 5% Community

Which rooms in your home do you turn the light on most? And which rooms are you lighting up in someone else's home? Too many of us are afraid to turn out the light and it's costing us joy, confidence, fulfillment, and true progress toward our goals. In this episode, I will help you assess where your limited light source is being used and how to better manage your energy to avoid an electrical bill you cannot pay.  Click Here to Join The 5 Percent Community.

This episode is a behind-the-scenes look inside one of our most impactful weekly live coaching calls to date within The 5% Community.  In this episode, not only will you get the feel of being there in one of our live calls, but you'll learn about the importance of prioritizing a change in identity when trying to lose significant weight and keep it off, and a specific set of actions steps to help you do just that.  Click Here to Apply to Join The 5% Community

Harsh Truth: It's going to take you longer than you expected and be more challenging than you anticipated to reach your goal...but absolutely worth it.  In this episode, I will help you come to terms with this and reframe both expectations and outcomes to help you stay the course and see your goals through until the end.  Click Here to Apply to Join The 5% Community

This episode is a special inside look at a live coaching call within The 5% Community in which I have the pleasure of interviewing one of our current members who has lost more than 60 pounds the past 12 months and kept it off. Listen in to learn about the specific mindset and behavioral changes he made that made the significant weight loss stick! Apply to Join The 5% Community

You made a lot of changes to your habits, thoughts, and self-talk to push through a successful dieting phase - awesome work! Unfortunately, that won't be enough to help you maintain your hard-earned weight loss. In this episode, I share why that's the case and how you can do more to support your sustainable weight-loss goal. Apply to join The 5 Percent Community - Click here. 

Today's discussion focuses on the internal work that is required to lose significant weight, and, most importantly, keep it off. In this episode, I am joined by a long-time coaching client and friend, David, to discuss how collegiate wrestling shaped his yo-yo dieting trajectory and how he was able to eventually break free from this cycle by setting non-negotiable goals with himself. Join me in The 5 Percent Community - Click Here

If your life depended on you being able to lose significant weight and keep it off, how would you think and act? In this episode, we discuss that because here's the truth: your life DOES depend on it. Click here to learn more about the transformations taking place within The 5 Percent Commmunity.

If the number you see on the scale sets the tone for the day and influences how you feel about yourself, then this episode is a must-listen. Kristin - and so many others - felt the same way. In today's episode, Kristin and I walk through the six-month approach we took to help her break free from the scale's influence and to improve her relationship with it and herself.  Click here to learn more about how to apply to join The 5 Percent Community. 

You know how to lose weight. You know how to eat healthily and how to do so consistently.  So, what's holding you back from actually doing so? Your identity. In today's episode, we discuss what you need to do to change your identity into that of someone who confidently maintains significant weight loss.  Click here to apply to join The 5 Percent Community. 

In today's episode, I am joined by one of my rockstar clients, Lindsey. In our time working together, Lindsey is not only down nearly 20 pounds, but has transformed her relationship with food, the scale, and most importantly herself. In fact, her newfound confidence since working together has contributed to her earning a promotion, receiving a raise, and purchasing a brand-new home. But Lindsey's journey hasn't always been filled with confidence and success. In fact, it began with plenty of teasing and low self-confidence. Listen in to hear more about Lindsey's challenging past and what she's done to learn from it and build herself back up into the best version of herself.  Click here to learn more about The 5 Percent Community.

In today's episode, I discuss how limiting beliefs are no longer helping you - though they used to serve a purpose and protect you - and are actually the root cause of many self-sabotaging behaviors currently present.  Join Me in The 5 Percent Community

Season 4 is back and better than ever! Wow, did I miss this and you. And I look forward to bring you actionable, high-quality content on a regular basis, beginning each Monday with five minutes designed to help you begin your significant, sustainable weight-loss journey from the inside out. This episode details what to expect each Monday. Once you're finished listening, go ahead and listen to episode 124 for your first experience! Join me in The 5 Percent Community

When was the last time you stopped and determined your own definition of success rather than letting somebody else do so (such as the weight-loss industry)? In this episode, I will share two powerful strategies to help you redefine success on your own terms to abolish anxiety, frustration, and guilt. The Permanent Weight-Loss Blueprint

Today I'm joined by long-time one-on-one Nutrition Coaching Client and friend, Melissa.  In this episode, Melissa shares her weight loss and regain story (it will sound very familiar to many of you!) and when and how she began making the necessary mindset and behavior changes to break-free from this cycle that seemed to be operating on repeat every single year. Apply to Work With Me The Permanent Weight-Loss Blueprint

Since 2013, I have helped more than 1,400 one-on-one clients collectively lose 10,000+ pounds. In this time, there's been a select number of people who've been able to literally flip the switch so that permanent weight-maintenance became effortless. Through observation, interviews, notes, and conversation, I learned of the many commonalities these individuals share with one another. In this episode, I share 6 things these successful maintainees do NOT do.  The Permanent Weight-Loss Blueprint 

If I asked you "why" you're not losing weight or maintaining weight loss after a diet, how would you answer? And, would those answers be honest and harsh, or, simply excuses? In today's emotionally-charged episode, I call you out on the excuses and BS holding you back and challenge you to take ownership and action when it comes to achieving your goals. LAST DAY to SAVE $100 on The Permanent Weight-Loss Blueprint - Click Here Interested in joining me for a Zoom chat to learn about an upcoming project to help you master long-term weight maintenance? DM me "success" to @paulsaltercoaching on Instagram.

In today's episode, I share a plethora of strategies, reminders, and hacks to help you intentionally indulge this Thanksgiving Holiday free of guilt and anxiety. Enjoy and Happy Thanksgiving! Save 50% on The Permanent Weight-Loss Blueprint (Sale Ends November 25, 2020)

Meet Joanne. She had two kids by the time she was 21 and her primary focus for the next 10+ years was simply raising her children and running a household, which led to her health taking a backseat. Fast-forward a few years later, and Joanne was carrying around a lot of extra weight. Eventually, Joanne reached a breaking point that helped shift the course of the next 20+ years of her life: she began to prioritize her health so that she wouldn't have to rely on the temporary bandaids provided by the healthcare system. The result: she lost 130 pounds and has done an excellent job maintaining that weight loss! Join me in today's interview to learn more about how Joanne has achieved permanent weight loss. The Permanent Weight-Loss Blueprint (Course) - Save 50% when you join the early-bird registration list

In this episode, you'll learn how personal one-on-one coaching client Stephanie overcame a very-low-carbohydrate dieting history and ultimately learned to find an approach to nutrition unique and sustainable to her that empowers her to make significant monthly progress in her workouts (including crushing the boys during workouts!)...all while finally learning to maintain her weight loss for good. Save 50% on The Permanent Weight-Loss Blueprint Apply for a 1:1 Coaching Spot 

Ashley is a personal trainer, nutrition coach, competitive powerlifter, and someone who has her own unique journey battling an eating disorder and learning to view food as fuel while simultaneously focusing less and less on the scale. In this episode, we discuss the importance of focusing on adherence (and consistency >>> perfection), behavior change, and non-scale victories to set yourself up for long-term weight-maintenance bliss. Save 50% on the Permanent Weight-Loss Blueprint Ashley's Instagram

Leslie Hooper - otherwise known as @hooper.fit on Instagram - is an Online Nutrition and Fitness Coach who has helped thousands of people bring an end to their compulsive eating by addressing their deep psychological relationship with food. Unlike most fitness professionals, I understand that perpetual dieting is a personal issue that goes far beyond food, weight, and body image. In today's episode, I bring Leslie on to talk about common mistakes people take to solve binge eating and emotional/stress-related eating (hint: they take short-term approaches) and listen to learn what she has found most impactful with her own clients in helping them make life-long positive changes. The Permanent Weight-Loss Blueprint (Course) - Save 50% when you join the early-bird registration list Leslie's Website Connect with Leslie on Instagram My Free Post-Diet Success FAQ

3 time National Champion, 10-time All American, and placed as the 6th fastest man in the world (he was in the same heat Usain Bolt broke the 200m record...)...these are the "catchy" descriptions used to describe Charles Clark, today's podcast guest and good friend of mine. However, Charles is so much more than his previous accolades. After tearing 99% of his quadriceps muscles and moving back in with his Mom, Charles found himself at rock bottom. However, rather than sulking, he started doing deep work on himself while confronting the pain, doubt, and feelings of failure that reared their ugly heads daily. Today, Charles is a highly sought after motivational and transformational speaker, whos' traveled the world sharing not only his message but powerful tidbits to help you thrive in your own world. In today's show, he talks to us about finding our purpose, optimizing our habits, cultivating a positive mindset, and so much more.  The Permanent Weight-Loss Blueprint (Course) - Save 50% when you join the early-bird registration list Charles's Website Charles on Instagram

One of the most frequently asked questions I receive about weight maintenance success after a diet is this, "will I always have to measure my food?" In short, the answer is no, but there should still be some underlying level of structure. In this episode, I walk you through how I went from measuring every single bite of food for 6 meals/day to only measuring one nutrient at three meals/day. And, then detail a step-by-step plan so you can replicate the same progression while still maintaining weight loss.  The Permanent Weight-Loss Blueprint (Course) - Save 50% when you join the early-bird registration list Download My Maintenance FAQ

Meet Camilla - a long-time client of mine who has an incredible transformation that goes well-beyond the scale. Between 2012 and 218, Camilla, managed to lose nearly 75 pounds. And this was after letting diet after diet dictate and dominate her life since she was a young girl. In 2018, Camilla came to me for assistance losing a bit more weight, but more importantly, to dig deeper into learning what she needed to know about herself (and change) to ensure that she never saw the weight she worked so hard to lose again. Join me as Camilla shares her incredible story with us and details some of the key behavioral and mindset strategies she used to keep herself making continuous progress each step of the way.  Post-Diet Success FAQ

Although you may not view it this way, the ability to successfully maintain weight loss is a skill. And one that needs constant attention if you hope to succeed. In today's episode, I walk you through the "Conscious Competence Model" of learning a new skill to help you better understand where you are in your skill development when it comes to losing weight and keeping it off.  Download my Maintenance FAQ

Ashley sought out one-on-one nutrition coaching because she was tired of working her butt off in the gym, but eating in accordance with her goals inconsistently. She knew coaching would provide her with the accountability and kick in the pants she needed to begin feeling, performing, and looking like she desired. After her first dieting phase, Ashley dropped 23 pounds. She rocked her post-diet maintenance phase, staying within a couple pounds of her end of diet weight. But then life hit. She was out of the country when Corona hit the US hard. And she then was rocked with a slew of personal and work-related challenges that led to her making the decision to end a dieting phase (that we'd already postponed!) very early...but then rebounded to finish that phase at a later date to reach an all time new low on the scale. Tune in to learn how Ashley's mindset was greatly tested in 2019 and 2020 and what she's been doing to keep self-care top of the priority list.

20% of people deal with some form of a gut-related issue (think bloating, constipation, etc.) every single day. And, even worse, they feel helpless, therefore, allowing whatever stressor is present to wreak havoc on their days. In today's episode, I interview Certified Functional Medicine Nutritionist and Gut Health Expert, Rachel Scheer. Rachel shares more information about the gut as well as signs that something is out of balance, before transitioning to discussing the steps you can take to optimize your gut health.  We also spend time discussing the importance of stress-management, habit formation, and how essential personal development is for optimizing your path to continued weight maintenance success.  Enjoy! Connect with Rachel on Instagram HERE and HERE. Rachel's Website. Download My Maintenance FAQ

From 2017 - 2018, Melissa completed several successful diets...but at the end of 2018 weighed the same as she did when she began dieting in 2017... In today's episode, you'll learn: Why Melissa struggled with weight maintenance in the past What life event forced her to get serious about maintaining weight loss How she lets her Type A personality work for her in her weight maintenance journey How integral routine is in her success Maintenance Success Bootcamp - Reserve Your Spot

Do you struggle maintaining your nutrition and/or weight during the weekends and long Holidays? So did Jeannine. In fact, for the past four years, she had been able to successfully lose weight each Spring before Summers spent at the beach most weekends ruined her progress and left her back where she started - or heavier - come September. In this episode, you'll learn how Jeannine lost 16 pounds in early 2020, but is now within two pounds of her end of diet weight 4+ months later, despite eating significantly more calories, and spending literally every single weekend at the beach. Listen closely as Jeannine shares her exact approach to dining out, preparation, navigating her plan, enjoying alcoholic drinks, and fun with family and friends, while simultaneously keeping the weight she worked so hard to lose off once and for all! Maintenance Success Bootcamp - Reserve Seat Download My Maintenance FAQ

Think back to the last time you were stuck in a rut and couldn’t seem to string together more than a few days – or even meals! – of consistency. Whether that be in the gym, the kitchen, or with life as a whole… How did you feel during this time? What did your self-talk sound like? How did you treat your loved ones and co-workers? It’s likely that you weren’t the very best version of you. In today’s episode, I will help you put a name and face to this version of you so you can better identify him or her and work to remove this version of you before it pushes you too far off track from your goals.

In the past 18 months, Katy and Mike have lost a combined 90+ pounds and completed a total 180 in their eating habits, relationship with food, exercise regimen, and role modeling for their young children. In this episode, you'll learn: What Katy and Mike say finally led to them hiring a coach to lose weight What their biggest weight loss and maintenance struggles were in the past How they keep each other motivated and on track Their biggest piece of advice to couples targeting a change in their nutrition and exercise...while raising a family How they've made healthy eating and exercise a foundation for their family and children Pre-Order Your Maintenance Success Planner Now!

Think back to the last time you were in a groove - an ongoing state of flow, if you will - during a previous diet or maintenance phase...when the actions and habits were effortless, decisions were made with confidence, and there wasn't a shred of doubt, anxiety, or guilt... Wouldn't it be nice to be able to recreate this day after day? In this episode, I will teach you how to get crystal clear on the best version of yourself so you can in fact put him or her into play day after day! "Best Self, Only Better" by Mike Bayer

Throughout two pregnancies, Leah gained over 130 pounds (in total). After her second pregnancy, she quickly dropped 20 pounds in two weeks, but then experienced a strong plateau on the scale. In this episode, you'll learn: How she felt seeing the scale climb so much during pregnancy...and how this motivated her during her weight loss journey What habits helped her lose weight through two successful diets in a 12-month span How and why she somehow lost more weight during a 3.5-month post-diet maintenance phase What her #1 piece of advice is for a successful weight maintenance phase What her next goal is now that she's the leanest she's ever been

Does what you did - or will do - today align with your vision of long-term maintenance success? In this episode, I will help you learn how to reverse engineer the steps to achieve your forever weight maintenance phase and walk you through the ins and outs of nutrition periodization. By the end of this episode, you'll be able to craft a clear plan navigating diet and maintenance phases en route to your forever maintenance phase. P.S. The Maintenance Success Planner goes live Friday! 

As a competitive cheerleader and gymnast growing up, Jess had nutrition misinformation forced on her from a very young age. And after her career in the air ended, she found herself in a tough situation trying to learn how to continue to look and feel her best while also exercising as much as she could to match the previous intensity of her training. Fast-forward and Jess is now a BOMB group fitness instructor and teaches incarcerated women how to love themselves and be the best versions of themselves they can be.  In today’s episode, you’ll learn: About Jess’s battle with nutrition misinformation and how this shaped her past and current nutrition and exercise habits The role mindset and positivity play in her life and nutrition approach About her personal mantra “love your body” and what this means to her How her relationship with food, the scale, the mirror, and performance has changed - for the better! - over the years And even a few dating tips for the single women listening!

Hard-working mother of two LOVES to diet - she considers herself a “pain chaser” - but STRUGGLES with the post-diet maintenance phase … can you relate? In this episode of the Screw the Scale Podcast, I have my good friend and long-time one-on-one coaching client Melanie on the show. We’ve worked together for nearly 3 years! In this episode, we discuss: Her stellar first diet success - going from 120 - 105# at 38 years old How hard her post-diet maintenance phase was - and what she’s learned since navigating three successful diets and two more post-diet maintenance phases since The three biggest mistakes she was making during past post-diet maintenance phases - and what has changed since How she has made daily weight and data tracking work for her (and not stress her out)

In this episode, I explain my 6+ month hiatus from the show and get vulnerable sharing exactly why it is I stopped recording episodes of the show. I share some key learning lessons and ultimately related them back to YOU and how they are related to your quest to lose weight and keep it off. I wrap up this episode by sharing what to expect in Season 3 the remainder of 2020.

One of the biggest reasons for failure in any pursuit is failure to give yourself credit for the tremendous progress you've made to date. And I see this happen too often when tackling a weight- or health-related goal when people just like you either fall victim to comparing themselves to others, or, give up on themselves when the going gets tough because they feel they've worked so hard and accomplished nothing (which isn't true!). In today's episode of the Screw The Scale Podcast, I walk you through a detailed exercise that will help you recognize the many positive changes you've made on your weight- or health-related journey the past 12 months and ultimately help you cultivate an encouraging, positive mindset to continue pursuing your goals. Swipe up on today's story or click the link in my bio to begin listening. After you finish listening, be sure to take a screenshot and share on social media (tag me @paulsaltercoaching) and to share your biggest takeaway!

Think about all of the responsibilities and commitments you have on your plate right now... Being a parent Being a loving spouse Working full-time Studying for school or an advanced certification Trying to lose weight Training for a marathon Trying to plan a family vacation Likely, you have even more, but that's a good start to illustrate my point.  Now, ask yourself how well you're doing in all of those areas... Are you scoring an A+ in each? Likely not. In today's episode, I discuss the importance of doing LESS when trying to lose weight and keep it off to achieve quality, lasting results.  I also end the episode by asking for YOUR feedback on shaping the direction of the Screw the Scale Podcast. Please send comments and feedback to paul@thepaulsalter.com.

I have a lot of clients finishing diets just before the Holidays this year and I've discovered a huge gap in education related to the post-diet weight maintenance phase in my educational conversations. In today's episode, I share this common misunderstanding with you and shed light on these two misconceptions! ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

In this week's episode of the Screw The Scale Podcast, I answer your questions! Today, I answered four recent questions I got about nutrition and long-term weight maintenance. The questions answered include: 1. What’s the biggest reason you see people fail during maintenance? 2. What is metabolic damage and does it exist? 3. When is it time to stop dieting? ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

It's natural to fear weight regain after finishing a diet. To fear that one slip-up will undo months of hard work. But if you don't view fear appropriately, this fear will hold you back from making further progress and potentially even lead you down a backward path trapping you in mediocrity! In today's episode of the Screw The Scale Podcast, I talk about the positive and negative aspect of fearing weight regain after a diet and how you can use fear to fuel further progress. ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

Trigger foods. Do you have one? If so, you like gave up - or tried to! - this food(s) while dieting. But now that the diet is over, you shouldn't have to continue to deprive yourself of this food. But if you do not have a strategic plan to gradually reintroduce this food in a controlled manner, the chances of you binging uncontrollably will remain high. In this week's episode of the Screw The Scale Podcast, I share specific action steps and your game plan to reintroduce previous trigger foods you gave up while dieting and detail how to form a healthy relationship with these foods.  ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

As someone who can be a bit anal at times when it comes to preparing for success, I took it upon myself to formulate the "perfect" plan to balance eating well, enjoying myself, and staying active while traveling abroad for 8 weeks. As of recording this episode, I've been abroad for five weeks. And during this time, things have NOT gone to plan, and I've encountered quite a few challenges to implementing the plan I spent so much time crafting prior to my trip. In today's brand-new episode of the Screw The Scale Podcast, I share some of the nutrition and fitness challenges I've faced, how I've troubleshot each, and ultimately, what I've learned thus far when it comes to weight maintenance while balancing life.

Willpower can be defined as intentional effort to restrain an impulse or execute a specific task. The strength of your willpower muscle can make or break your ability to lose weight and keep it off. That's why it's crucial you're always seeking opportunities to strengthen this muscle. In today's episode of the Screw The Scale Podcast, I share with you a ridiculously simple and kind of silly tactic I use to strengthen willpower each day. ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

In this week's episode of the Screw The Scale Podcast, I answer your questions! Today, I answered four recent questions I got about nutrition and long-term weight maintenance. The questions answered include: 1. What to do if I get off-track a few weeks into maintenance? 2. Why do you recommend such long maintenance phases? 3. How many meals per day is optimal during maintenance? 4. What’s your opinion on cardio during maintenance? ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

Finally - An Affordable Individual Nutrition Plan Hand-Crafted By A Registered Dietitian That Prioritizes Individualization, Sustainability, And Affordability. In today's episode of the Screw The Scale Podcast, I share with you how you can gain access to a hand-crafted 6 or 12-month nutrition plan made literally just for you (by me!) - your lifestyle, preferred eating style, goals, and more - for a fraction of the cost of one-on-one nutrition coaching.  I'm talking about the DIY Nutrition Blueprint.  The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint. 

Comparing yourself to others is a major time, energy, and positivity suck. But comparing yourself to a previous version of yourself - a time in the past when your situation was much different - may be an even great time, energy, and positivity suck! And doing this - which is quite common, is why losing weight and keeping it off has become so cumbersome for you.  In today's episode, I talk about the negativity the comes as a result of comparing yourself to the version of you 20 years ago and how to best focus in on motivation and action to become the best version of yourself today! ***If you enjoyed this episode, take a screenshot and share on Instagram - be sure to tag me (@paulsaltercoaching) and to share your biggest takeaway!*** The DIY Individual Nutrition Blueprint affordable individual nutrition plan hand-crafted by me for you that prioritizes individualization, sustainability, and affordability. This made-to-order plan removes all uncertainty and guesswork from your nutrition and provides a detailed plan to help you achieve your goals the next six (or twelve) months! Let's Work Together Today: DIY Nutrition Blueprint.  11 Tips to Maintain Weight Loss After A Diet 5 Unexpected Challenges You'll Face After A Diet Your 12-Week Post-Diet Maintenance Phase Bluep

There's a single component to current habit and behavioral change education that's missing. And as a result, holding you back from making true, lasting change you desire. In today's episode, I share with you what that missing piece is and discuss how you can prioritize the inclusion of this piece to change your habits to align with the person you want to be! ***If you enjoyed this episode, take a screenshot and share on Instagram - be sure to tag me (@paulsaltercoaching) and to share your biggest takeaway!*** 11 Tips to Maintain Weight Loss After A Diet 5 Unexpected Challenges You'll Face After A Diet Your 12-Week Post-Diet Maintenance Phase Blueprint

I spend a lot of time talking the talk when it comes to navigating a post-diet weight-maintenance phase. But in today's episode, I walk the walk and share with you my successes, challenges, and solutions from the first four weeks of my very-own post-diet weight-maintenance phase. If you're curious to learn how I navigate the challenges of resuming a sense of normalcy after a diet then I think you'll enjoy this episode! ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** 11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

Following through on a single promise to yourself every single day has a positive ripple effect on multiple areas of your life. And if you make the right type of promise, this action or decision will give you a sense of control and confidence, build self-discipline, strengthen willpower, and help you better navigate stressful situations...all of which will play a role in helping you better maintain weight loss! In today's episode, I introduce the concept of a "power promise" to you and teach you how to use it to finally keep the weight off for good! ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** 11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

Why is it that despite your strong desire to consistently say "no" to ice cream and a glass of wine each night after work, you can only muster up the willpower to do so for a few days? Learning a new habit may feel overwhelming at first, but the real challenge lies in getting that habit to stick. In today's episode, I share some insight - and recently learned information from an incredibly valuable book - about what it takes to make a habit stick. If you're struggling to consistently implement the habits you know you need to be, this is a must-listen! Book Referenced: Atomic Habits (FYI - If you purchase through this link I DO receive a small commission). ***Take a screenshot of this episode and share your biggest takeaway alongside the photo on social media (and remember to tag me - @paulsaltercoaching!)*** 11 Tips to Successfully Maintain Weight Loss 5 Unexpected Challenges After A Diet DIY 12-Week Maintenance Blueprint

If you want to successfully maintain weight loss after a diet there are a myriad of things you need to do, such as develop a short- and long-term plan for what comes after the diet, fine-tune a foundation of healthy eating habits, and learn how to indulge in foods you enjoy in moderation. But there are also numerous things you should not do if you want to lose weight and keep it off. In today's episode of the Screw The Scale Podcast, I dive into the research on and notes of my very-own successful weight maintainees and share with you 5 of the things those who successfully maintain weight loss after a diet don’t do! ***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your biggest takeaway! 11 Tips to Maintain Weight Loss Successfully - Click Here.

A diet break is an intentional 7 - 14 day period in which you either eat more calories or stop tracking food intake as strictly. There's significant research that indicates proper implementation of a diet break may help you achieve more significant weight loss...but do YOU really need a diet break? In today's episode of the Screw The Scale Podcast, I discuss all things diet breaks and share with you how to determine whether or not a diet break is right for you. Leave a comment below with any questions you have about diet breaks - this is a surface level discussion and I know a follow-up specifically answering your questions and diving into the research further will be coming soon :) ***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your biggest takeaway! 11 Tips to Maintain Weight Loss Successfully - Click Here.

You've been conditioned to believe that reaching a weight-loss plateau is a "bad" thing. I disagree. In fact, I think that there are two specific types of weight-loss plateaus we all reach and that if we have the right mindset, we can learn a tremendous amount from each that will help us more effectively lose and maintain weight. In today's episode of the Screw The Scale Podcast, I differentiate between the two types of weight-loss plateaus and teach you what you can learn from each. ***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your biggest takeaway! 11 Tips to Maintain Weight Loss Successfully - Click Here.

The Screw The Scale Podcast turns one tomorrow! And to celebrate, I recapped the 12 most influential and fun-to-record episodes thus far and specifically emphasize the episodes that you MUST listen to if you are truly trying to achieve permanent weight loss. Thank you so much for being a part of the first year - I appreciate you as a listener and a person.  ***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your favorite episode so far! 11 Tips to Maintain Weight Loss Successfully - Click Here.

A couple of weeks ago, I completed my first diet in more than three years. And I learned a hell of a lot about myself and what it takes to diet successfully (phew, it was good to dust off these olds skills!). After completing this diet and diligently reflecting on the tremendous growth I experienced during this time, I now firmly believe EVERY SINGLE PERSON should diet once per year. To learn why I so strongly believe this, tune into today's brand-new episode of the Screw The Scale Podcast (hint: this is a must-listen if you're struggling with the mental aspect of commitment and discipline related to dieting). ***Take a screenshot when you're finished listening and post on social media - tag me (@paulsaltercoaching) and share your biggest takeaway! 11 Tips to Maintain Weight Loss Successfully - Click Here.

I just finished my first diet in the past 3 years... I completed #75HARD - a personal development-nutrition challenge created by Andy Frisella in which you're required to do the following every single day: -drink a gallon of water -take a progress photo -read 10 pages (no audiobooks) -diet; no cheat meals OR alcohol -complete two 45-minute workouts per day (one must be OUTSIDE) I learned a tremendous amount about myself, what's required to diet successfully, and how to better coach others to lose weight and keep it off. And in this episode of the Screw The Scale Podcast, I share with you my challenges, what I learned, and why you, too, should complete the #75HARD challenge! ***Be sure to take a screenshot of this episode and to share it on social media - tag me (@paulsaltercoaching) and share your biggest takeaway! 11 Tips to Maintain Weight Loss After A Diet - Click Here

At some point in your journey - you may be here right now - you're going to become fed up, bored, or simply tired of measuring every single bite of food and having to plan your day around food. It's emotionally draining and exhausting! So, I recommend you start caring LESS about your nutrition if you want to maintain weight loss for good. And I discuss the why and how to begin in today's episode of the podcast. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me. FREE 11 Tips to Successfully Maintain Weight Loss Permanent Weight Maintenance Blog

Feeling burnt out counting and portioning every bite of food? Do you feel like you have to do this forever or you'll just regain the weight you worked so hard to lose? You're not alone. The past few months, many of my 1:1 nutrition coaching clients have been feeling a sense of burn out. In today's episode, I share with you the strategies I've shared to help get them unstuck and to reinvigorate their energy and joy in life. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me  FREE 11 Tips to Successfully Maintain Weight Loss Weight-Maintenance Education Blog

Wouldn't it be so much easier to NOT have to think about what to do to successfully maintain your weight day after day? I think so! Which is why in today's episode, I detail how to set crucial parts of your day to autopilot so that you can reduce decision fatigue, preserve willpower, and make successful weight maintenance much easier...and more enjoyable! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me. FREE 11 Tips to Successfully Maintain Weight Loss Permanent Weight Maintenance Blog

One of the biggest nutrition-related challenges I've faced personally, and seen countless times among my one-on-one nutrition coaching clients, is struggling to get back on track after an unplanned cheat meal. Often times, the entire day, weekend, or, week go to waste as a result of one meal. WHY!? HOW!? Today, I share with you four reasons it's so hard to get back on track after an unplanned cheat meal and walk you through the same blueprint I've used personally and with hundreds of others to help you refocus and get back on track. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me  11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

In today's episode, I introduce you to the concept of the "habit loop," and the three components of this loop. With a thorough understanding of the habit loop, you'll be able to deconstruct the bad habits you have in your life and ultimately reshape them to work for you, rather than against you. , I want to focus on habits themselves, and particularly the three components of the habit loop. After today’s episode, you’ll have a thorough understanding of “why” the bad habits you have happen. And by the end, you’ll have a fool-proof plan for replacing those destructive habits with positive ones! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me  11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

I've shared dozens of tips with you the past couple of years about how to maintain your weight loss successfully, but in today's episode, I dive deeper into a few tips you may not have heard me share to date. After listening to this episode, you'll have concrete action steps to implement each of the five tips I share with you, and, if you listen carefully and take action, will finish the episode being very prepared to keep the weight off for good this time! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me  11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

Setting a firm end of diet date may be holding you back from achieving not only significant weight loss but sustainable weight loss. In today's episode, I discuss the pros and cons of setting a firm end-of-diet date at the start of your diet and why you're better off having a flexible approach to your end date. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me  11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

How many times per day do you eat? Why? When first seeking weight loss, it's common to read that you need to eat 5 - 6 meals per day. And although there's a lot of merit in this recommendation, doesn't mean that it may be the ideal, sustainable number for you. In today's episode, I talk about the pros of eating FEWER meals per day and how to find your ideal, permanent weight-maintenance meal frequency. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me  11 Tips to Successfully Maintain Weight Loss After A Diet Weight-Maintenance Education Blog

Suffering from chronic migraines, it's not uncommon for Chandee to be down for the count for 24 - 48 hours more than once per week. This may have been why, upon starting medical school, she quickly gained 30 pounds and hardly recognized herself. But in the past 12 months, Chandee has lost 15 pounds - on top of another 12 she lost prior to beginning to work with me - and has been able to maintain her weight loss for nearly a year. Tune in to learn how Chandee has transformed her mindset about food, what she identifies as her keystone habit, and how she handles getting right back on track after those nasty migraines! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoaching) and use #screwthescale to connect with me. Weight Maintenance Education Library Weight Maintenance Mastery

Sick of letting the number on the scale dictate your emotions, energy, confidence, and how you feel about yourself? You're not alone. In this episode, I detail eight action steps you can begin implementing today to expedite your journey to 100% scale freedom! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me  Weight Maintenance Education Library Weight Maintenance Mastery

Say it out loud, "I am afraid to successfully maintain my weight loss." Sounds funny, right!? Sadly, this is true for so many of you. You're literally afraid to maintain weight loss and in this epsiode, I detail eight reasons why and how to overcome each so you can finally give yourself permission to enjoy permanent weight maintenance! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me  Weight Maintenance Education Library Weight Maintenance Mastery

One of the biggest struggles you’ll encounter during maintenance is tackling the necessary “free” meal. Logically knowing that this meal will put you in a calorie surplus, which is essential for weight gain, can leave you feeling stress, anxious and guilty. This is no way to enjoy tasty food! I want you to give yourself permission to enjoy these meals! In this episode, I detail the plethora of physiological and psychological benefits fo enjoying "free" MEALS during a post-diet weight-maintenance phase.  Weight Maintenance Education Library Weight Maintenance Mastery

In today’s episode, I want to add another level to your goal setting that I think will expedite your path to success and increase the likelihood of success. You're likely familiar with setting SMART goals, but this extra step in the goal-setting process will dramatically boost your likelihood of losing weight and keeping it off for good. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me :) Weight Maintenance Education Library Weight Maintenance Mastery

Think about the last time you truly cared about a goal... How did you approach accomplishing that goal? You got your hands on every resource you possibly could and spoke with every expert on the topic who would give you a few minutes of their time so that you could learn as much as you could about subject XYZ. Yet when it comes to weight maintenance, so many of you do NOT capitalize on the plethora of resources you have at your fingertips to help you succeed... If you did, you’d be successful. Because at no other point in history have you had such EASY access to so much information about how to help you accomplish your goal.  If you cared, you’d be bathing in the copious amounts of information and making a diligent, daily effort to reach your goal of permanent weight loss. Today's episode will be a wake-up call for many of you! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me :) Weight Maintenance Education Library Weight Maintenance Mastery

We’ve all been there. We’ve gone in with the best intentions to have one small portion and it’s turned into 10, or, to have one “free” meal and it’s turned into a binge. On today’s episode, I want to offer some advice as to how to be more mindful and present during meals so you can catch yourself in similar situations before things spiral out of control and right the ship. If you’ve struggled with binge eating, this episode is for you. It’s especially helpful if you recognize that these binges stem from stress or emotions. I detail a 6-step strategy you may use to gain back control over portions, food choices, and mindfulness at meal times. ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me :) Weight Maintenance Education Library Weight Maintenance Mastery

The Dopamine-Fueled Drive To Diet Theory postulates that the pleasure derived from the thrill of dieting is so great that when you’re not dieting, your body and mind quietly work (on a subconscious level) to undermine your weight maintenance efforts so that you’ll regain what you lose and have to diet all over again. Last week, I didn't do the best job clarifying and expanding on why this may occur. So, in this episode, I do a much better job and talk in detail about the role of dopamine (it's not all about pleasure) and offer actionable advice to overcome this urge to diet! ***Remember to take a screenshot of this episode and to post on Instagram to share your biggest takeaway! Tag me (@paulsaltercoacing) and use #screwthescale to connect with me :)

In today's episode, I conclude the 4-part series on theories of weight regain with my personal theory: The Dopamine-Fueled Drive To Diet Theory. This theory postulates that the pleasure derived from the thrill of dieting is so great that when you’re not dieting, your body and mind quietly work (on a subconscious level) to undermine your weight maintenance efforts so that you’ll regain what you lose and have to diet all over again. Listen in to learn why this happens and what you need to do to avoid falling victim to this!

In this episode, I share the thoughts that occupied my mind on my 30-hour drive across the country. I think this episode is best summarized as a collection of different tangents that eventually connect and mesh nicely together. I spend time talking about the role of investing in yourself and personal development when trying to maintain weight loss, as well as: Continuing to take the skills you learned with you during a diet beyond the diet The importance of structure and discipline How permanent weight-maintenance is a skill that needs to be worked on daily I spend time talking about how weight maintenance is like learning a foreign language and remaining fluent, what larger picture weight maintenance is a part of in life's journey, and much more. Enjoy!

The Conflict Model of Eating postulates that eating enjoyment is the major determinant of diet failure. Under this model, a conflict exists between the goal of eating for enjoyment and the goal of weight control. And it turns out that some people derive a greater amount of enjoyment from food than others, which makes weight loss and maintenance more challenging. Join me as I discuss the third of four theories on why weight maintenance is so hard and learn what you can do to overcome this specific challenge if you can relate!

At an early age, Kristen was diagnosed with PCOS. Fast-forward five years later and the scale was 100 pounds higher. The next 10 years of Kristen’s life was consumed by diet after diet as she so desperately sought to find the magic fix to her weight gain challenge. And while some of the methods she used work, her success was only short-lived, as she frequently experienced rapid weight regain shortly after each diet. I’ve had the privilege of working with Kristen the past two years and in this time she has lost more than 30 pounds…and kept it off. Literally every single pound. Kept off. In today’s episode of the Screw The Scale Podcast, you’ll get to hear Kristen’s story from her point of view and learn… Her biggest weight loss and weight maintenance challenges The keystone habits that have been integral to her maintenance success The 3 pieces of advice she has for any woman seeking long-term weight maintenance How to navigate PCOS and weight loss Why making herself a priority has been integral to her success Enjoy! 

Having a strong structure in place has allowed me to accomplish so much more in a short window compared to having too loose of a framework in place. It's enabled me to achieve ridiculously low levels of body fat, to squat over 400 pounds for reps, and to kick ass maintaining my weight while enjoying life. In this episode, I talk about the importance of a non-negotiable set of guidelines, or, structure, to help you maintain your weight. 

If you do not understand this fundamental concept about a post-diet weight-maintenance phase, you will continue to lose and regain the same 15 pounds over and over. Yes, it's a scary concept that likely gives you anxiety and stress, but if you do not acknowledge, understand, and take action, you'll never achieve successful long-term weight-maintenance. Weight-Maintenance Education Library Weight Maintenance Mastery

Today's episode looks at a second, cognitive-rooted, theory of weight regain: the boundary model of eating, or, the "what the hell" effect. If you've ever intended to eat just one bite, but ended up eating an entire, box, bag, or pint, well, this theory explains just that! And I will share with you how and why it's sabotaging your weight-maintenance efforts! Weight Maintenance Mastery Weight Maintenance Education Library

Your body fat set-point is a genetically pre-determined range in which your body feels comfortable at. When you attempt to move out of this comfort zone - such as when trying to lose weight - you set in motion a series of physiological and psychological changes that take place to help prevent you from losing weight (or maintaining what you lost). This episode kicks off one of four looking at the major theories of weight regain and is a must listen to understand how to maintain weight loss successfully! Weight Maintenance Mastery Maintenance Education Library

Compromise --> Complacency--> Quitting. Remember this. Always. In this episode, I dive into how impactful the above statement it is and why it's imperative to a successful weight-maintenance journey. By the end of this episode, you'll have a framework to build a successful weight maintenance phase upon and will feel confident doing so. Get My Weight-Maintenance Education Library: https://www.thepaulsalter.com/library-of-maintenance-education

In this episode, I share 4 red flags that you should be aware of that indicate your post-diet maintenance phase is likely doomed. If you're currently doing, or, not doing one of the four things I mention, you're far more likely to regain the weight you worked so hard to lose. 

In today's episode, I debunk four common misconceptions  - or, fears - related to what happens during a weight maintenance phase. We'll discuss the real reason you're gaining weight, what physique improvements you can make, and what an upward trend on the scale means. 

One of the biggest things holding you back from achieving successful weight maintenance (or even weight loss) is your focus on what you're giving up to achieve your goals, rather than what you're gaining. In this episode, I discuss making a simple mindset shift to help you focus on the many positives you're gaining by prioritizing healthy eating and exercise habits.

How you spend the first 30 minutes each day says A LOT about the likelihood of you being able to maintain weight loss and prevent weight regain for good. In this episode, I talk about how to use the first 30 minutes of your day to prime yourself for positivity, enhance efficiency and confidence, and spark lasting happiness...all of which positively influence weight maintenance! #1 Weight Maintenance Resource: https://lotus-movement.com/product/weight-maintenance-mastery/ Wim Hof Breathing: https://www.wimhofmethod.com/breathing-exercises

No matter how many times you listen to every single episode of the Screw The Scale Podcast, or, how many times you complete Weight Maintenance Mastery, it doesn't mean weight maintenance will be easy. Remember - only 5% of people have successfully lost a significant amount of weight and kept it off for 3+ years. In this episode, I will help you reframe your mindset and expectations about your very-own weight-maintenance journey so that you're fully prepared to embrace the journey ahead. Make Weight Maintenance 100x Easier: https://lotus-movement.com/product/weight-maintenance-mastery/

In this episode, we discuss how yo-yo dieting significantly increases your risk for three major chronic diseases. In fact, yo-yo dieting increases your risk for these diseases more than being overweight or experiencing linear weight gain...nuts! This is a very eye-opening episode...enjoy! Everything you need to know to prevent weight regain for good: https://lotus-movement.com/product/weight-maintenance-mastery/  

This episode is a continuation of our series, “Why Is Weight Maintenance So Hard.” In today’s episode, we discuss how your friends and family members are likely making weight maintenance 1000x harder than it needs to be. We'll also discuss what you need to do to prepare to handle these challenges so you don't give in and lose sight of your goals.  Weight Maintenance Mastery: https://lotus-movement.com/product/weight-maintenance-mastery/

This is the first  "Take Action" episode. The point: to encourage you to take a specific action that will serve you well on your weight maintenance journey. In this episode, I detail the many benefits - and positive results achieved so far - of skipping the scale for seven days and, instead, logging a NSV every single night. You in? Are you ready to take action? Listen, learn, and then take action! P.S. Weight Maintenance Mastery $50 OFF: https://lotus-movement.com/product/weight-maintenance-mastery/

This episode is a continuation of our series, "Why Is Weight Maintenance So Hard." In today's episode, we define "keystone" habits and discuss how your keystone habits may be working for or against your weight maintenance goals, and which habits to specifically focus on. Save $100 on Weight Maintenance Mastery: https://viplist.lotus-movement.com/join-the-list

This episode kicks off the first of a series, "Why Is Weight Maintenance So Hard." Today, we look at the mental aspect of why weight maintenance is so hard, specifically examining the consequences of an all-or-nothing mentality. In this lesson, we'll provide context of how this mentality shows up when trying to lose or maintain your weight, and then discuss four actions steps you can take to overcome this thinking. Save $100 on Weight Maintenance Mastery: https://viplist.lotus-movement.com/join-the-list

We all make mistakes. We ALL get off track with our nutrition. In this episode, I will help you identify the silver lining in your slip-ups and teach you how to handle such occurrences to minimize the chances of the same mistake happening again!

In this episode, we'll discuss how three social groups - your co-workers, besties, and family - may be sabotaging OR enhancing your weight-maintenance efforts. We talk about handling intentional and unintentional saboteurs and how to say "no" in social situations in the recent issue of Maintenance Mindset Monthly - get yours today:  https://www.maintenancemindsetmonthly.com/subscribe-now

This is one of the most insightful episodes to date! In this episode, I discuss what I've learned from trying to keep hundreds of clients motivated to maintain strong nutritional consistency when asking them to first complete a pre-diet weight-maintenance phase before dieting. You'll learn how YOU can stay motivated before a diet so that you put yourself in the best position possible to lose weight...and keep it off! If you like learning about how to prevent weight regain then you'll love Maintenance Mindset Monthly: https://www.maintenancemindsetmonthly.com/subscribe-now

In this video, I will make a case for increasing carbohydrates, fat, AND protein after you finish your dieting phase and embark on your post-diet weight-maintenance phase. There are several key factors to consider when deciding which nutrients to increase - without breaking the calorie bank - and we'll talk about each in this episode.

It's common thought - and common few new 1:1 coaching clients to share with me - that just because they haven't been technically in a calorie deficit in months, they're ready to diet... Not so fast! In this episode, I discuss why a maintenance phase is about so much more than simply not being in a calorie deficit and how taken this broader approach is essential for long-term success. Weight Regain Prevention Resource: https://www.maintenancemindsetmonthly.com/subscribe-now

I've seen a recent increase in the number of clients telling me they decided to SKIP their planned - and recommended by me, their coach - "free" meal. This has occurred immediately after a diet and mid-way during a post-diet maintenance phase. In this episode, I discuss my thoughts on this recent trend and why I strongly advocate having a "free" meal - specifically after a diet - and on occasion during a maintenance phase. M3: https://www.maintenancemindsetmonthly.com/subscribe-now

How strict should you be during a post-diet maintenance phase? What are the pros and cons? What about the pros and cons of being a bit more lax with your "free" meals? In this episode, we explore it all and differentiate a more stringent versus loosey-goosey approach to "free" meals during maintenance! Test The Lotus Weight Maintenance Mastery Course And Get Paid: https://lotus-movement.com/wmm-beta-tester/

In this episode, we'll continue our discussion of overcoming an overactive thyroid when the goal is weight loss or maintenance. I share five specific nutrition, training, and mindset strategies that I've used successfully with dozens of women facing the same challenges. Maintenance Mindset Monthly: https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I begin a two-part series talking about how hypothyroidism may or may not impact your ability to lose weight...and what to do about it! We spend this episode talking about what exactly hypothyroidism is, as well as how low thyroid hormone production impacts energy expenditure and carbohydrate and fat metabolism, Maintenance Mindset Monthly:https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I discuss a very frequent occurrence I have been seeing with my 1:1 Coaching clients and share with you how I handle the conversation when they hit a new low - or even are trending down on the scale - AFTER we've finished dieting. The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I introduce Lotus!  Lotus is the first-ever online education and community resource dedicated to helping women develop the mindset and behavior change necessary to maintain their weight loss once and for all. It’s THE go-to place to learn how to prevent weight regain for good. Learn More: https://lotus-movement.com/ Visit The Blog: https://lotus-movement.com/blog/ 

In this episode, I discuss what puzzles me the most about weight regain after a successful diet and share two KEY habits that remain intact in successful weight maintainees! The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I challenge you to rethink your plan for 2019's weight-loss or nutrition-focused resolution and to learn from your past mistakes. This episode will challenge your current plan and help you devise one that is successful and sustainable. The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, we'll discuss the factors most assess to determine when it's best to diet and I will explain why many are assessing all of the WRONG factors and therefore, starting their diets at the WRONG time. The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, we discuss the true impact social media is having on your ability to stay focused and motivated on achieving YOUR goals. Note: Social media probably isn't as motivational as you think... The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I will discuss the #1 limiting belief that is holding you back from establishing a foundation of healthy eating habits and an impenetrable maintenance mindset...and ultimately costing you the opportunity to maintain your weight once and for all! The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I direct your attention to six major red flags that should send the alarm bells off in your head and signal it's time to stop dieting! If you ignore these signs and continue to diet, you'll significantly increase your risk for weight regain. The #1 Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, I share where you need to absolutely keep your focus during the Holiday season if you want to maintain your weight. The answer may surprise you but if you're consistent here, you'll do a stellar job avoiding typical Holiday weight gain.   The # Maintenance Resource:  https://www.maintenancemindsetmonthly.com/subscribe-now

In this episode, we differentiate "diet" from "diet" and discuss the importance of having a sustainable diet in place before dieting. Did I confuse you yet? Listen on to learn more! Maintenance Mindset Monthly (or M3) is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term.  Subscribe For $19/Month Get Two Months Free When You Sign-Up For A Year!

Maintenance Mindset Monthly (or M3) is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term. Maintenance Mindset Monthly makes things simple. It’s your regular dose of everything you need to know – and nothing you don’t – to help you develop the mindset and behavior changes necessary to maintain your weight once and for all. Subscribe For $19/Month Get Two Months Free When You Sign-Up For A Year!

In this episode, we explore the new challenges that await you during months 6 - 12 after THE diet that has increased your readiness to achieve long-term weight maintenance. We specifically look at how your confidence and sense of direction PLUMMET in phase four, before increasing significantly in phase five. Maintenance Mindset Monthly Early Bird Pricing (Save $$$): https://www.maintenancemindsetmonthly.com/subscribe

In this episode, I walk you through a specific blueprint to enjoy food, family, and football this Thanksgiving 100% guilt-free...whether you're dieting or maintaining! The #1 Weight-Maintenance Resource: https://www.maintenancemindsetmonthly.com/subscribe

In this episode, you'll be reminded of a simple fact that will drastically change - in a good way - your approach to navigating weekends and busy periods to help you continue maintaining your weight. This strategy has been invaluable maintaining my own weight and just as impactful with hundreds of my 1:1 nutrition coaching clients.   Maintenance Mindset Monthly is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term. Subscribe Today: www.maintenancemindsetmonthly.com/subscribe

In this episode, we explore the new challenges that await you during weeks 6 - 12 of your post-diet weight maintenance phase. We also discuss how confidence and anxiety ebb and flow during this time. Remember, 90+% of people don't make it out of phase I - once you're here, you're in a really good spot! Maintenance Mindset Monthly Early Bird Pricing (Save $$$): https://www.maintenancemindsetmonthly.com/subscribe

Is your life truly complete when the scale reads 145 pounds? In this episode, we discuss how your current goal "forever" weight may NOT be where you truly look and feel your best. We weigh pros and cons of meeting your current goal weight and discuss how when you change your mindset, you may look and feel your best at a significantly higher weight.   Maintenance Mindset Monthly is a digital newsletter that provides unparalleled insights into what it takes to maintain your weight loss long-term.   Subscribe Today: www.maintenancemindsetmonthly.com/subscribe

In this episode, I introduce you to the five distinct phases of long-term weight maintenance. These phases differ in duration and challenges you'll face, which means that you must have an understanding of what to expect and how to overcome said challenges if you wish to achieve long-term weight maintenance. This episode introduces you to the concept and then focuses on the challenges and frustrations of phase I. 

In this episode, I discuss common questions related to "how often can I enjoy a 'free' (cheat) meal during maintenance" and explore what should influence your frequency. "podcast10" saves you 10% on all Screw The Scale apparel: https://shop.screwthescalepodcast.com/

In this episode, we discuss the importance of "how" you eat, specifically the speed at which you do so. We dive into how appetite hormone regulation is impacted and what you miss by scarfing down your meals in under five minutes. Plus, I share 3 strategies to help you slow down to better manage your appetite...and weight!   "podcast10" saves you 10% on ALL Screw The Scale apparel: https://shop.screwthescalepodcast.com/

In this episode, we'll further explore the physiological and psychological adaptations that take place the final few weeks of a diet and how they influence your appetite for weeks - or even months! - after finishing your diet...despite you beginning to eat more food!

In this episode, I dive deep into the pros and cons of three popular diets:  Atkins Diet Whole30 Blood-Type Diet Note: This is my opinion - but I think by the end of the episode, you'll agree with many of my points :). Enjoy!

In this episode, I discuss a strategy shared with me by a friend and long-time 1:1 Nutrition Coaching client, Carolyn. Carolyn has a history of letting the scale negatively influence her day, specifically, her mood and confidence. After years of frustration with that clunk of metal, she finally found a strategy that positively primed her to handle any number she saw and still feel great about herself. Listen to learn Carolyn's strategy!

In this episode, we'll dissect five major reasons you see an uptick on the scale in the 5 - 10 days after a diet. We will discuss why these changes are not only to be expected but also beneficial. If you're guilty of freaking out when you see a small jump on the scale after a diet then this episode is a MUST LISTEN!

In this bite-size episode, you'll learn how to not only identify your trigger food(s) - the ones that you intend of having a bite of but end up devouring - but how to fight back and conquer them. 

In this episode, you'll learn about the WORST mistake you can possibly make after a dieting phase and how this mistake is what's holding you back from losing weight and keeping it off for good!

In this bite-size episode, you’ll learn why it’s crucial that you track other indicators of progress outside the scale. The scale is a pesky, unreliable clunk of metal that’s bound to drive you insane and likely to lead to irrational, emotionally charged nutrition decisions. No Bueno. Understanding where to look for victories and positive change – outside the scale – will arm you with the feel-good emotions of success and progress you need and deserve to stay strong during a weight-maintenance phase.   Action Step: After listening to this episode, list at least four non-scale parameters of health, well-being, and progress you’ll track during your post-diet weight-maintenance phase.

In this episode, you'll learn how your thoughts and mindset are impacted from your very first diet, as well as by every subsequent diet, and how these changes ultimately influence your ability to maintain your weight loss once and for all.

In this bite-size episode, you’ll learn why it may be beneficial to increase carbohydrates, fat, AND protein following completion of a diet. You’ll learn what advantages this offers, how long to keep protein elevated for, and how to transition back to your normal protein intake without gaining back a bunch of weight. Action Step: After listening to this episode, outline how many more grams of protein you’ll eat per day after your next diet, for how long, and how you will go about reducing this number back to normal when it’s time.

In this episode, you’ll learn just how much of an impact a calorie deficit has on your metabolism, and specifically your ability to expend energy and handle an influx of calories at the end of a diet. You’ll also better understand the vulnerable and challenging position you’re in at the end of a diet and how to best approach this period to maintain your hard-earned weight loss.    Action Step: After listening to this episode, simply reflect:   Are you guilty of yo-yo dieting? Are you guilty of wanting to diet again a few weeks after finishing your last diet?   It’s okay! But you NEED to change your thoughts and actions to break free from this vicious cycle if you want to achieve successful long-term weight maintenance.   Okay, I actually do have an action step: Write the following down FIVE times: “After a diet, I am in a vulnerable position, physiologically speaking, and need to spend just as much time, if not more, NOT dieting before considering another diet.”

Have you ever experienced what felt like a significant jump on the scale shortly after finishing a diet? You’re not alone. In this episode, I’ll convince you that your end of diet weight is a lie. And that by using this final weight (or, your lowest weight), as a reference point to judge success during a maintenance phase, you’re setting yourself up for failure. Instead, you’ll learn what a more accurate (and reliable) point of reference is to better use to define success during a maintenance phase and how to use the scale, in general, to track progress after a diet.   Action Step: After listening to this episode, figure out your new – more accurate and reliable – reference weight to be used to measure success during your current or upcoming post-diet weight maintenance phase.

In this episode, we discuss the importance of having an ideal vision of what a successful weight maintenance phase looks like to you and how to cultivate it.   How many nights per week will you dine out? How many times per week will you enjoy alcohol? How will you navigate office treats? Will you eat the food at each social occasion you attend?   You need to have an answer to these questions (and more) before embarking on a weight-maintenance phase so that you set the right expectations and are able to confidently define success.  Action Step: After listening to this episode, take 10 minutes and answer the questions discussed to paint the picture of your ideal weight maintenance phase!

What do you think of when you hear the term “weight maintenance?” If you merely think maintaining the same number on the scale then you have it all wrong.  In this episode, you’ll learn what a weight-maintenance phase really entails, why it’s the most important phase there is – yes, more important than a weight-loss, or, “dieting” phase – and be able to differentiate between two distinct types of weight-maintenance phases. Yup, there are two unique types, each of which has its own time, goal, and place, though, both are crucial to implement when striving to achieve long-term weight maintenance. Action Step: After listening to this episode, determine which specific maintenance phase you need to spend more time in to help you achieve your long-term weight maintenance goal. Then, write down three reasons it’s important you conquer this phase to set yourself up for long-term success.

Hey there! My name is Paul Salter and I am a Registered Dietitian and host of The Screw The Scale Podcast! In this episode, you’ll learn why I started this podcast (HINT: we don’t have a weight-loss issue, but a weight-maintenance issue), and whom I hope to help, as well as what value I hope to provide (SPOILER: A LOT). If you’ve ever struggled to maintain weight loss or feel as if you’re trapped in a vicious yo-yo dieting cycle, you’re in the right place. And, of course, I’ll give you the brief run-down on my background, education, and experiences (each has led to me living in seven different states within a six-year period!) that make me pretty darn qualified to help you break free from that vicious dieting cycle. Action Step: After listening to this episode, be sure to listen to the next episode. If you’re enjoying the content thus far, please subscribe to the podcast, and leave a rating and a review! It will mean a lot to me as that will help me best reach more people. And, of course, connect with me on social media so we can chat more!