What if the tiniest choices you make actually carry the most power in your weight loss journey?

In this episode, we dive into why that overwhelming feeling of needing to overhaul everything at once is actually working against you, and how a simple 30-second decision in your kitchen can set transformative changes in motion.

• Why small wins compound in ways dramatic changes never can – and the fascinating brain science behind it
• How to build evidence for yourself that you're someone who makes helpful choices, even when no one's watching
• The 3-step micro-challenge that starts building your new identity today (it takes less than 5 minutes)
• A powerful 60-second reset technique to connect with the version of yourself who naturally makes choices that serve you

Pick one small healthy choice you can make today that feels absolutely doable.

Do it once, pause to notice how it feels in your body, then text yourself one word about the experience before bed. Remember: the size doesn't matter as much as the practice of choosing something that serves you.

• 3-Step Micro-Challenge framework
• 60-Second Reset visualization technique

Today we tackle the important question, What are the side effects of losing weight too fast?

Many people look for solutions that will give them rapid results.

This podcast will present the facts on why this is not a good idea

• Steps for Losing Weight | Healthy Weight and Growth — CDC https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html (CDC)
• Weight loss: 6 strategies for success — Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752 (Mayo Clinic)
• Eating, Diet, & Nutrition for Gallstones — NIDDK https://www.niddk.nih.gov/health-information/digestive-diseases/gallstones/eating-diet-nutrition (NIDDK)
• Risk of symptomatic gallstones and cholecystectomy after a very-low-calorie diet or low-calorie diet in a commercial weight loss program — Johansson et al. (2014) https://www.nature.com/articles/ijo201383 (Nature)
• How Long Does It Take to Lose Weight? — Healthline https://www.healthline.com/nutrition/how-long-does-it-take-to-lose-weight (healthline.com)

Hey there, every Tuesday we’ll be rolling out a recap of Monday’s episode to help you use and apply the frameworks to your life. I hope you enjoy this supplement episode and it helps you succeed on your weight loss journey.

Action creates results!

• Treat motivation as a bonus, not a requirement.
• Use systems and routines to make healthy actions automatic.
• Expect willpower to run out—design your environment and habits to handle it.
• Start with tiny, repeatable actions instead of chasing big changes.
• Every small win reinforces your healthy identity.

• Identify one health habit you want to improve.
• Convert it into a system (e.g., “eat a vegetable with lunch”).
• Prepare your environment (visible veggies, workout gear out).
• Remove friction (batch prep, simple rules, no overcomplicating).
• Attach your new habit to an existing routine (after lunch, after waking).
• Set a reminder or visible cue.
• Track your streak visually (calendar, sticky note).
• Allow yourself to do the “boring” version—consistency over excitement.
• Review your system after a week; adjust only if it’s too hard or easy.
• Celebrate sticking to the process, not just the outcome