Fat Loss Fundamentals
Episodes
#116 - Eat more to lose weight?
13 Apr 2026
Contributed by Lukas
If you’ve spent years trying to eat as little as possible only to end up spiralling by 4:00 PM, this episode is for you. I’m explaining why "...
#115 - Stopping the "screw it" spiral
08 Apr 2026
Contributed by Lukas
If you’ve ever felt like you lack the "off switch" everyone else seems to have when it comes to treats, this episode is a must-listen. I’...
#114 - How I stopped binge eating
30 Mar 2026
Contributed by Lukas
For years I was stuck in a cycle I couldn't break. Being "good" all day just to binge at night, eating my feelings but feeling worse aft...
#113 - Hard times don't need more hard
04 Mar 2026
Contributed by Lukas
In this episode, I share what happened when life got heavy in February - losing our family dog, missing family, visa stress - and how my instinct to l...
#112 - The reason why people give up on weight loss
02 Mar 2026
Contributed by Lukas
Most women don’t fail at weight loss because they lack willpower - they fail because they weren’t prepared for the dip.In this episode, I talk abo...
#111 - Fix this and make weight loss easier
26 Feb 2026
Contributed by Lukas
The stories you tell yourself are the single biggest factor in whether you succeed or stay stuck. In this episode, I break down why your limiting beli...
#110 - Diet horror stories
19 Feb 2026
Contributed by Lukas
In this episode, we're sharing listener diet horror stories. The bad experiences, the dodgy advice, the moments where it all went horribly wrong.W...
#109 - 5 "rules" to make weight loss effortless
08 Feb 2026
Contributed by Lukas
Strict diet rules backfire every time. But boundaries are different.In this episode I'm sharing the simple, flexible boundaries that actually work...
#108 - How to stay on track when you're out of routine
04 Feb 2026
Contributed by Lukas
Next week I'm staying with family for my mum's birthday. Different kitchen, different routine, zero control over what's being cooked.In th...
#107 - 3 reasons you're not losing weight
20 Jan 2026
Contributed by Lukas
I see 3 patterns that keep women stuck in the yo-yo cycle. 1. Adding more instead of fixing the one thing that's actually holding them back. 2. On...
The 5 things that cause yo-yo dieting
18 Jan 2026
Contributed by Lukas
On this webinar I went deep on the 5 things that keep yo-yo dieters stuck - the patterns you don't even realise are running the show - and what to...
#105 - Accept these 5 things or stay stuck
05 Jan 2026
Contributed by Lukas
In this episode, I'm sharing the hard truths about weight loss that nobody wants to hear — but everyone needs to accept.This came from a mindset...
#104 - Things we want to leave in 2025
29 Dec 2025
Contributed by Lukas
Things we're leaving in 2025.In this episode, myself, Mercedes, and Remi sit down and share what's not coming with us into the new year - the ...
#103 - Pre Christmas Panic Q&A
21 Dec 2025
Contributed by Lukas
The Pre-Christmas Panic Q&A - answering your questions on navigating Christmas without unravelling. We covered handling family comments, grazing w...
#102 - The Christmas advice you won't hear from most coaches
18 Dec 2025
Contributed by Lukas
Christmas doesn’t need to derail how you feel or force a January reset.In this episode, we share simple, healthy boundaries that help you enjoy the ...
#101 - December weight loss (finish strong)
04 Dec 2025
Contributed by Lukas
Want our help? Head to fatlossfundamentals.co.uk to find out more...
#100 - Staying the course when nothing is changing
14 Oct 2025
Contributed by Lukas
Most people quit right before the compound effect kicks in. They're looking for instant results, and when the scales don't move after a week o...
#99 - Are you looking for reasons to quit?
06 Oct 2025
Contributed by Lukas
Ever catch yourself looking for reasons to quit when things get hard? In this episode, I'm breaking down the mindset shift that separates people w...
#98 - MUST listen for every menopausal woman
29 Sep 2025
Contributed by Lukas
In this episode I explain what’s really happening during menopause, why symptoms like hot flushes, poor sleep and joint pain make weight loss harder...
#97 - The four inner shifts required for lasting weight loss
25 Sep 2025
Contributed by Lukas
You’ve tried the diets, tracked the steps, downloaded the apps…But something still isn’t clicking and it’s not your fault.In this episode, I b...
#96 - Weight loss Instagram vs reality
09 Sep 2025
Contributed by Lukas
We all have an idea in our head of what weight loss will look like. Motivation, results, support… job done.But the reality? It’s a bit messier tha...
#95 - How "range targets" stop all or nothing dieting
28 Aug 2025
Contributed by Lukas
In this episode, I discuss why all-or-nothing thinking keeps you trapped in endless diet restarts and introduce the concept of range targets.Discover ...
#94 - Listen to this if you are on/considering using GLP-1s
26 Aug 2025
Contributed by Lukas
In this episode, I’m diving into the rise of weight loss injections and why more women than ever are coming off them and asking, “What now?”I di...
#93 - The case FOR quick fat loss
13 Aug 2025
Contributed by Lukas
“Lose it slow if you want to keep it off”...you’ve probably heard that before.But is slow weight loss always the best route? Not necessarily.In ...
#92 - Red flags & green flags for brain & body
05 Aug 2025
Contributed by Lukas
Today I was joined by Coach Mercedes and Coach Remi, and we dove deep into one of our favourite topics - the red flags and green flags we see in clien...
#91 - How to shut down your excuses
04 Aug 2025
Contributed by Lukas
Excuses are part of the process. No matter how “ready” you are, how simple your fat loss plan is, or how perfect life seems - those little voices ...
#90 - Is less more for weight loss?
05 May 2025
Contributed by Lukas
What if the reason you're not losing weight… is because you're doing too much?In this episode, I share a powerful story from a recent catch-...
#89 - How to lose weight as a 9-5 worker
02 May 2025
Contributed by Lukas
Stuck behind a desk all day? Exhausted by 6pm and face-deep in snacks by 8?In this episode, I sat down with our newest Fat Loss Fundamentals coach, Na...
#88 - Losing weight won't make you happy unless you do this
30 Apr 2025
Contributed by Lukas
Most women think they just need to keep grinding harder.More discipline. More hustle. More pressure.But the truth is, if you don’t stop to celebrate...
#87 - My biggest mistakes as a coach
28 Apr 2025
Contributed by Lukas
When I first started coaching, I made every mistake you could imagine.I sugar-coated the truth about fat loss. I was scared to talk about weight. I le...
#86 - How to stop evening emotional eating
25 Apr 2025
Contributed by Lukas
Ever felt a wave of sadness when you sit down to relax at night and tell yourself you’re not going to snack? It’s not just about the food. In this...
#85 - The habits of naturally slim people
23 Apr 2025
Contributed by Lukas
You ever wonder how your naturally slim friends just seem to stay that way without trying? It’s not magic—and it’s not luck. It’s six specific...
#84 - Heaven & hell island
21 Apr 2025
Contributed by Lukas
If you're ready to lose weight and keep it off, you're going to need more than a meal plan and motivation. You need to believe that this time is diffe...
#83 - How to handle hunger
18 Apr 2025
Contributed by Lukas
Hunger. The one topic most coaches tiptoe around—but not here.In this episode, I’m cutting through the fluff to tell you exactly why hunger will h...
#82 - Excuses and some brutal honesty
14 Apr 2025
Contributed by Lukas
In this episode, I’m sharing the brutal truth about excuses, "normal" habits, and the moment everything finally clicked for me. If you’v...
#81 - How to lose your next 30lbs
11 Apr 2025
Contributed by Lukas
You know how to lose weight…But you’ve also gained it back. More than once.If you’re tired of doing this again and again—tracking, fasting, 6-...
#80 - A message to your doubters
09 Apr 2025
Contributed by Lukas
This episode is all about the part of weight loss no one warns you about: the passive digs, the raised eyebrows, and the “helpful” comments from p...
#79 - When it gets hard lean IN not OUT
07 Apr 2025
Contributed by Lukas
Ever find yourself slipping into silence when life gets hard?In this episode, I share a real and raw story from a recent conversation with a private c...
#78 - Why you can't stop thinking about food
21 Mar 2025
Contributed by Lukas
If you’re constantly thinking about food—what to eat, when to eat, how much you’ve had, or whether you’ve “blown it”—you’re not broken...
#77 - What to do after you binge eat
19 Mar 2025
Contributed by Lukas
Struggling with overeating? You’re not alone, and more importantly—you’re not doomed.In this episode of the Fat Loss Fundamentals podcast, we’...
#76 - Availability bias is screwing you over
17 Mar 2025
Contributed by Lukas
Ever had one bad day and convinced yourself you’d completely failed?You go slightly over your calories, skip a workout, or eat something you “shou...
#75 - Be "unoffendable"
14 Mar 2025
Contributed by Lukas
Ever found yourself changing your order at a restaurant because someone made a comment about your food? Or feeling guilty for skipping drinks because ...
#74 - My summer weight loss plan
13 Mar 2025
Contributed by Lukas
With summer just around the corner, I’m taking you behind the scenes of my own fat loss phase—no crash diets, no nonsense, just a realistic, struc...
#73 - Loose skin, avoiding cameras & safety clothes
10 Mar 2025
Contributed by Lukas
Do you avoid cameras, hide behind baggy clothes, or obsess over loose skin? You’re not alone. So many women struggle with body image, feeling invisi...
#72 - Why wanting to quit is a good thing
07 Mar 2025
Contributed by Lukas
Ever feel like weight loss is just too hard? Like you’re doing everything right, but the scale isn’t moving, your progress feels slow, and no matt...
#71 - How to stop holding yourself back
05 Mar 2025
Contributed by Lukas
If you feel stuck in your weight loss journey, it’s not because you lack motivation or discipline—it’s because deep down, you don’t believe yo...
#70 - Real talk (i'm fed up)
03 Mar 2025
Contributed by Lukas
If you’ve been stuck in the cycle of losing weight, gaining it back, and feeling like you’re constantly starting over, this episode is for you.The...
#69 - The harder you try, the worse it gets
01 Mar 2025
Contributed by Lukas
If your old diets really worked, you wouldn’t still be trying to lose weight.Let’s be honest—how many times have you convinced yourself that thi...
#68 - Q&A - Weekend syndrome, motivation & fuelling
26 Feb 2025
Contributed by Lukas
In today’s Q&A episode, we answered some questions from our Break The Yo-Yo clients around nutrition, training, and mindset—including how to s...
#67 - Stop moving the goalposts
24 Feb 2025
Contributed by Lukas
If you’re constantly moving the goalpost, you’ll never feel satisfied.You’ll hit a goal, feel a quick high, and then tell yourself it’s not en...
#66 - Self doubt isn't the problem - this is
21 Feb 2025
Contributed by Lukas
If you’ve ever felt not good enough, this episode is for you.For most of my life, I had a voice in my head that told me, you’re not good enough—...
#65 - Your new life will cost your old one
20 Feb 2025
Contributed by Lukas
You’re not failing your diet. Your diet is failing you.You’ve lost weight before. You’ve done keto, paleo, fasting, shakes, points, detoxes—wh...
#64 - How to stop using food as a reward
17 Feb 2025
Contributed by Lukas
Ever caught yourself thinking, I’ve been so good today… I deserve a treat?Maybe you turned down the biscuits at work, got your workout in, stuck t...
#63 - Perfectionism is keeping you stuck
14 Feb 2025
Contributed by Lukas
Perfectionism is keeping you stuck.You sit down, make a solid plan, feel good about it, and tell yourself this time you’re going to stick to it. The...
#62 - Hating yourself to weight loss won't work
12 Feb 2025
Contributed by Lukas
If you’ve ever stood in front of the mirror and thought,I cannot believe I let myself get to this point, this episode is for you.The cycle of shame ...
#61 - Stop binge eating for good
10 Feb 2025
Contributed by Lukas
If you’re stuck in the binge-restrict cycle, constantly swinging between being “good” and losing control, you’re not alone.This isn’t about ...
#60 - How to stop screwing up over the weekend
07 Feb 2025
Contributed by Lukas
You’ve smashed it Monday to Friday—eating well, moving more, feeling in control. Then the weekend hits, and suddenly it’s crisps, drinks, and “...
#59 - How to keep going when progress is slow
05 Feb 2025
Contributed by Lukas
Ever worked a shift, checked your bank account, and realised… nothing? No instant payday. No immediate reward. Just work, wait, repeat. Weight loss...
#58 - "Every time I see my reflection I pick it apart"
03 Feb 2025
Contributed by Lukas
For years, we’ve been taught that hating our bodies is the first step to changing them. That if we’re disgusted enough, we’ll finally get motiva...
#57 - Coconut Oil, Workout Mistakes & Weight Loss Struggles—Q&A
31 Jan 2025
Contributed by Lukas
Struggling to get back on track after holidays, stress, or a busy season? You're not alone. In this episode of the Fat Loss Fundamentals Podcast...
#56 - Is your metabolism broken?
20 Jan 2025
Contributed by Lukas
Is your metabolism really broken, or have you just been fed one too many diet myths? In today’s episode, I’m breaking down what actually impacts ...
#55 - The consistency conundrum
10 Jan 2025
Contributed by Lukas
If you’re the kind of person smashing it for a week, then bailing the second life throws you a curveball, this one’s for you. Truth bomb incoming...
#54 - Motivated or shattered? No BS advice for January
07 Jan 2025
Contributed by Lukas
New Year’s resolutions, eh? You’re either ready to smash your goals, meal prepping like a contestant on MasterChef… or you’re staring at Janu...
#53 - Weight loss mistakes to avoid in 2025
29 Dec 2024
Contributed by Lukas
Hello and welcome back to the podcast! This is the recording from a webinar that I hosted about the 5 biggest mistakes most women make when they sta...
#52 - Expectations, osmosis and compound interest
13 Nov 2024
Contributed by Lukas
Hey! Thank you for listening to the Fat Loss Fundamentals podcast. To access our free email tips please follow this link - https://fatloss-fundamen...
#51 - Everything you need to know about exercise
28 Oct 2024
Contributed by Lukas
Hello and welcome back to the Fat Loss Fundamentals podcast. Today I was joined by the wonderful Coach Anna. We discussed: - Exercise considerations...
#50 - Do your actions align with your goals?
22 Oct 2024
Contributed by Lukas
Hello and welcome back to the Fat Loss Fundamentals podcast. Today's episode is about following through with your goals, checking in with your actio...
#49 - Weight loss expectations vs reality
17 Oct 2024
Contributed by Lukas
What's up everyone?! In today's episode I was joined by Coach Mercedes and Coach Anna. We took a deep dive into all things weight loss expectations ...
#48 - BONUS - Body image and self acceptance
09 Oct 2024
Contributed by Lukas
This podcast is the recording from a webinar that I hosted aimed at helping women with all things body image. I hope this helps!
#47 - Client corner - Lynda's journey
05 Oct 2024
Contributed by Lukas
Hello and welcome to this episode of the Fat Loss Fundamentals podcast. In today's episode I interview my client Lynda. We discuss: - Why she joined...
#46 - The story you are telling yourself
03 Oct 2024
Contributed by Lukas
We all have reasons for not doing things...maybe you feel you're too old, too tired, too drained, too busy to lose weight. Sound like you? This episod...
#45 - Diet and exercise advice for menopausal women
25 Sep 2024
Contributed by Lukas
Hello and welcome back to the Fat Loss Fundamentals podcast! Today's episode is all about the menopause...managing your symptoms, fuelling yours...
#44 - How to quickly lose weight
20 Sep 2024
Contributed by Lukas
Interested in coaching? Join the waitlist for the next Break The Yo-Yo intake on the 25th of October. https://fatloss-fundamentals.com/prioritylist...
#43 - Cut the crap
09 Sep 2024
Contributed by Lukas
In this episode I talk about the 6 lies you're telling yourself and why you need to cut the crap with this line of thinking if you want to be succ...
#42 - How to stay consistent (5 tips)
02 Sep 2024
Contributed by Lukas
The secret ingredient to you achieving success on your weight loss journey is consistency. If you show up, do the work, embrace the suck on hard days ...
#41 - 230lb weight loss, a story of triumph & consistency
28 Aug 2024
Contributed by Lukas
Today’s episode is an interview that I did for my Break The Yo-Yo clients with an inspiring woman, Athena Perez. In this discussion we talked abo...
#40 - The prison or the playground
09 Jul 2024
Contributed by Lukas
Hello and welcome back to the Fat Loss Fundamentals Podcast, the weekly (most of the time) show where I help you on your weight loss journey. This e...
#39 - The 20% of tasks that get 80% of results
26 Jun 2024
Contributed by Lukas
A short, sharp episode detailing all of the things you need to be mindful of when it comes to weight management (no fluff). Want to join the Break T...
#38 - BONUS - Get real with your expectations
19 Jun 2024
Contributed by Lukas
This episode is a clip from this week's Break The Yo-Yo group Zoom call. If you'd like to find out more about the programme and join the wai...
#37 - You just aren’t in a deficit
12 Jun 2024
Contributed by Lukas
In todays episode I’m discussing the ONLY reason you aren’t losing weight
#36 - Staying on track on holiday
08 Jun 2024
Contributed by Lukas
In this episode I discuss exactly how I plan to stay on track when in Nice. Lot's of actionable takeaways here!
#35 - How to stop binge eating
28 May 2024
Contributed by Lukas
Big big episode here. Pulling the curtain back on my struggles with binge eating and how I overcame this. To check out the document mentioned in the ...
#34 - I've changed my mind
22 May 2024
Contributed by Lukas
In this episode I discuss the 3 things I have changed my mind on since being a weight loss coach... - Ultra-processed food - Before and after pictures...
#33 - Could you be scared to succeed?
14 May 2024
Contributed by Lukas
Download the free menopause manual here - https://fatloss-fundamentals.com/menopause-manual
#32 - Exactly how I'd lose 10lbs (step by step)
10 May 2024
Contributed by Lukas
In this episode I walk you through exactly what i'd do to lose 10lbs without gimmicks, crash dieting or fucking up my metabolism. If you'd l...
#31 - The traits of successful clients
04 May 2024
Contributed by Lukas
Want to know what my best clients have in common? Join the next BTY intake here - https://fatloss-fundamentals.com/checkout-page
#30 - Dislike exercise? Give this a listen
01 May 2024
Contributed by Lukas
Exercise is the single best investment you can make for your overall health... In fact there is not one organ in your body that doesn't benefit f...
#29 - BONUS - Be preventative not reactive
27 Apr 2024
Contributed by Lukas
Today's bonus episode comes off the back with a great chat I had with my medic friend. Want to be on the list? https://fatloss-fundamentals.com/m...
#28 - The mindset shifts required for long lasting results
23 Apr 2024
Contributed by Lukas
Download your free motivation manual here - https://fatloss-fundamentals.com/motivation-manual
#27 - Loose skin, fat burners & pre workout
16 Apr 2024
Contributed by Lukas
Hello and welcome back! Today's episode answers some listener questions. I cover: - Dealing with loose skin - Do fat burners work? - Should you...
#26 - The 4 traits stopping you from losing weight
10 Apr 2024
Contributed by Lukas
Ever wondered why you can't seem to shift the weight? Perhaps it's become you embody some of these traits... Let me know your thoughts! As a...
#25 - My weight loss journey
13 Mar 2024
Contributed by Lukas
Take a deep dive into my struggles with weight & body image and also how I overcame this!
#24 - Q+A - Quitting too soon, staying motivated, diet breaks & more
05 Mar 2024
Contributed by Lukas
In this episode we did a listener Q+A - this was lot's of fun and there was a lot of nuggets in this episode. If you'd like daily tips, advi...
#23 - How to reverse ageing
03 Mar 2024
Contributed by Lukas
In today's episode I discuss how to slow down biological ageing... To join the Telegram group pls follow this link: https://t.me/fatlossfundamentals...
#22 - The lies you need to stop telling yourself
21 Feb 2024
Contributed by Lukas
This is another brutally honesty episode about the lies that are standing in your way... Give it a listen and let me know what you think!
#21 - My daily non-negotiables
13 Feb 2024
Contributed by Lukas
In today's episode I discuss my 5 daily non-negotiables These are small changes that I have implemented fairly recently that have lead to big changes...
#20 - Live coaching call (BONUS)
06 Feb 2024
Contributed by Lukas
In today's episode I'll be giving you an insight into what it looks like to be inside the Break The Yo-Yo programme! If you'd like to ge...
#19 - How to improve your diet adherence
31 Jan 2024
Contributed by Lukas
Have a topic you'd like me to cover? Head to fatlossfundamentals.co.uk to submit a question!
#18 - How to maintain your weight loss
23 Jan 2024
Contributed by Lukas
Welcome back to the podcast! Find out more about my coaching services here - https://fatlossfundamentals.co.uk
#17 - The 6 weight loss truths no one talks about
16 Jan 2024
Contributed by Lukas
Welcome back to yet another brutally honest podcast from yours truly! If you want anything answered on a future episode send me an email - phoebe@fat...