Fat Loss Fundamentals

#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...

#16 - Getting out of winter slump, too tired to workout, calorie tracking

09 Jan 2024

Contributed by Lukas

In this episode I answer 3 questions that were sent to me by followers! To download the free workout guide mentioned in the episode click the link ...

#15 - How to make your New Years diet a success

29 Dec 2023

Contributed by Lukas

In this episode I share 3 tips to make your 2024 diet a success! To join the BTY priority list, follow this link! https://phoebe-cartwright.mykajabi...

#14 - 5 ways to make your diet a success

13 Dec 2023

Contributed by Lukas

In this episode myself and Mercedes give our 5 tips to make your next diet a success. We are pretty blunt in this episode so only listen if you want...

#13 - Managing your weight in December

04 Dec 2023

Contributed by Lukas

In this episode I discuss: Why you don't need to go off the rails in December What range targets are and why they are useful What average looks...

#12 - Overrated vs underrated diet trends

23 Nov 2023

Contributed by Lukas

Hello and welcome back! Today I was joined by fellow Fat Loss Fundamentals coach, Mercedes! We played a game of overrated versus underrated and debu...

#11 - You are full of shit

18 Nov 2023

Contributed by Lukas

In this brutally honest episode I share a story of working with a client for 9 months who lost 34KG. At the month 3 point she gave up on herself and ...

#10 - The Zoe diet, hating exercise, the most common diet mistake

06 Nov 2023

Contributed by Lukas

Hello and welcome back to the FLF podcast! In today's episode I discuss: Is the Zoe diet any good? What to do if you hate exercise? The most c...

#9 - Obesity & fast food, workout motivation, PT versus online

11 Sep 2023

Contributed by Lukas

Hello and welcome back! The next Break The Yo-Yo programme launches on the 16th of October….shoot me a message for more info 😊

#8 - Client Q+A

03 Sep 2023

Contributed by Lukas

In this episode I discuss: - How to get more motivated when the nights are longer and it's colder outside - Best protein powder options - How to overc...

#7 - This is why you'll NEVER lose weight

28 Aug 2023

Contributed by Lukas

In this video I unpack why you can NEVER lose weight. There are some truth bombs in this episode so make sure you listen to all of it. Want help l...

#6 - "Diet starts Monday"

24 Aug 2023

Contributed by Lukas

If you need a stern word about your dieting habits then this episode is for you! I discuss: - Why you don't need to restart your diet every time y...

#5 - Exercising when ill, intermittent fasting & low cal snacks

14 Aug 2023

Contributed by Lukas

Welcome back to the FLF podcast! In this episode I discuss - Should you exercise when poorly? - Is intermittent fasting a good tool for fat loss? - M...