Real Life Weight Loss

The 3-Question Algorithm That Will Set You Free or Change Your Life

21 Apr 2026

Contributed by Lukas

You might be making this way harder than it needs to be.You might be stressing… overthinking… and spinning your wheels…When the real answer is p...

Why Marshmallows Might Hold The Secret To Losing Weight

14 Apr 2026

Contributed by Lukas

In 1972, a group of Stanford researchers did an experiment with marshmallows. They discovered one gigantic breakthrough that could make all the differ...

Three Hard Truths That Expose The Biggest Weight Loss Lies

07 Apr 2026

Contributed by Lukas

There are a lot of lies floating around in the weight loss world.Some come from diet culture.Some come from social media.And some… come from the way...

Five Simple Food Swaps and Weight Loss Tips That Can Make a Big Difference

31 Mar 2026

Contributed by Lukas

Do you make this recipe mistake? What type of coffee creamer do you use? Have you ever tried this snacking tip to save calories?Today, I’ve got some...

Make Peace - Then Make Progress

24 Mar 2026

Contributed by Lukas

One of the biggest reasons people struggle to lose weight has nothing to do with food or exercise.It’s where their attention is. Most people are stu...

The Hidden Pressure That Makes Weight Loss Feel Emotional (and Sabotages Your Efforts)

19 Mar 2026

Contributed by Lukas

“How does a weight loss program bring up so much emotional stuff?”That's what a client recently asked me. The answer is simple - weight loss isn’...

Which of These Weight Loss Approaches Do You Normally Take

17 Mar 2026

Contributed by Lukas

Do whatever diet, workout, or weight loss program you want, but if your overall approach is wrong, then you’re kind of doomed.After almost 25 years ...

Four Ways You're Fooling Yourself (and Staying Stuck)

10 Mar 2026

Contributed by Lukas

My client had done everything … yet hadn’t actually done anything.Sound familiar?There are sneaky ways we keep ourselves busy that feel productive...

No Detoxes, No Gimmicks, Here's The Stuff That Actually Works (and some tough love coaching)

03 Mar 2026

Contributed by Lukas

Weight loss isn’t a mystery — but your brain might be making it feel like one.In this episode, I share the tried and true stuff that actually work...

Aubre’s Story of Cycling Through Different Diets to Finally Losing Weight, Having Less Food Noise, and Not Constantly Obsessing

24 Feb 2026

Contributed by Lukas

Aubre is a working mom of three who has been on and off diets for about 25 years. She’s tried Weight Watchers, Slimfast, Noom, and P90x, to name a f...

The Accountability Myth: Why I’ve Changed My Mind About Accountability

17 Feb 2026

Contributed by Lukas

“I need someone to hold me accountable.”It’s one of the most common things people say when they’re struggling to stay consistent. And for a lo...

5 Things I’m Seeing That Are Ticking Me Off and Screwing You Up

10 Feb 2026

Contributed by Lukas

There are a handful of ideas I’m seeing everywhere right now — on social media, in ads, and in the weight loss space — and honestly, they’re d...

Emotional Eating, Stress Eating, and The Deserve-It Mentality

03 Feb 2026

Contributed by Lukas

Have you ever noticed how easy it can be to find a reason to eat?A great day.A hard day.Stress.Celebration.Exhaustion.In this episode, we explore emot...

This Will Totally Change How You Think About Losing Weight

27 Jan 2026

Contributed by Lukas

Over the last few episodes, we talked about why dieting stops working, how people outgrow the all-or-nothing approach, and what sustainable change act...

How Rebuilders Lose Weight Without Burning Out

20 Jan 2026

Contributed by Lukas

Sustainable change sounds good in theory — but what does it actually look like day to day?In this episode, we get practical and walk through what re...

The Rebuilder vs the Chronic Dieter

15 Jan 2026

Contributed by Lukas

Want to know how to stop constantly restarting your diet, stop being a chronic dieter, and actually make weight loss progress that lasts?Then this epi...

Why Dieting Stops Working — And What To Do Instead

13 Jan 2026

Contributed by Lukas

If you’ve tried diet after diet and keep wondering why nothing seems to stick anymore, this episode is for you.In this episode, we talk about why di...

Break The Diet Cycle This New Year

07 Jan 2026

Contributed by Lukas

Have you been stuck in the self-defeating diet cycle? Here’s what it looks like . . . You overcommit and start some rigid diet that is way too rest...

One Thing That Will Make You Happier, More Successful and More Confident w/ Less Pain and Better Energy Levels

22 Dec 2025

Contributed by Lukas

This is a simple 2-part challenge that can lead to ... Greater happiness, more energy, fewer aches and pains, better relationships, less depression, i...

Have I Been Lying To You All These Years??

16 Dec 2025

Contributed by Lukas

There’s something I say nearly every episode. I say it because I believe it. But the other day, I was listening to a different podcast and someone s...

Finding The Truth: Why Weight Loss Is and Isn't as Simple as It Seems

09 Dec 2025

Contributed by Lukas

Losing weight may seem really complex and difficult for you. While it may seem much simpler for someone else. And guess what? Both of you are right. I...

10 Things To NOT Do

02 Dec 2025

Contributed by Lukas

We’ve all made “to do” lists.  Unfortunately, not many people have ever created a “don’t do” list. That’s exactly what today’s ep...

The Choice That Can Change Everything For You

25 Nov 2025

Contributed by Lukas

Life is all about choices. Anne Frank wrote - "Our lives are fashioned by our choices. First we make our choices. Then our choices make us."Zig Z...

Stressed-Out Chronic Dieter Transformation

18 Nov 2025

Contributed by Lukas

It might be time to really think about what you’ve typically done in the past and what you want for your future. There’s a famous quote that ...

Something I Wish More People Knew About Losing Weight

11 Nov 2025

Contributed by Lukas

If you feel a lot of pressure or stress in relation to losing weight, then DO NOT MISS this episode. It just might be exactly what you need to hear.&n...

Stop Doing This With Carbs!

29 Oct 2025

Contributed by Lukas

Scared of eating carbs? Believe carbs are bad? Beat yourself up for eating too many carbs? How many carbs are too many?  Or maybe you just don’...

Top 5 Reasons We Fall Off The Diet Wagon

21 Oct 2025

Contributed by Lukas

There’s one thing that no weight loss program can do for you. There’s one thing that even the best diet can’t fix. You can have the best trainer...

4 Tips To Transform Your Body and Life

14 Oct 2025

Contributed by Lukas

If you’re going to lose weight, keep it off, and truly transform your life, there are certain things that you’ll need. I believe there are 4 thing...

10 Things That Don't Work But We Keep Doing

07 Oct 2025

Contributed by Lukas

“The definition of insanity is doing the same thing over and over and expecting different results.” We must all be insane, because this is ex...

My Best Weight Loss Hack

30 Sep 2025

Contributed by Lukas

This weight loss hack helped me lose 7 pounds in 5 days. Not kidding.If you want to lose weight fast, then this episode is for you.  All of ...

Two Different Methods For Achieving Any Goal

23 Sep 2025

Contributed by Lukas

There are two pretty well known models for personal development. Essentially, there are two methods for pursuing the goals you have in life, including...

How To Stop Nighttime Snacking

16 Sep 2025

Contributed by Lukas

“I do so good all day… but man, it’s the nighttime snacking that gets me!”If I had a dollar for every time someone told me that, I could retir...

One of The Biggest Obstacles I See When Coaching Weight Loss Clients

09 Sep 2025

Contributed by Lukas

If you’ve tried to lose weight and usually wind up quitting . . .If you keep repeating the same self-defeating pattern . . . If you believe tha...

Learn From What She Learned

04 Sep 2025

Contributed by Lukas

Success leaves clues. And so does failure. There’s so much to learn from our successes and our struggles. And there’s no better place to lear...

The Crap We Do That Makes Losing Weight So Hard (and makes us miserable)

02 Sep 2025

Contributed by Lukas

This might be one of the most unusual, but also most true episodes I’ve ever recorded. You’re about to get a unique glimpse into what goes on in s...

This Is Not Something You Want To Guess and Be Wrong About

26 Aug 2025

Contributed by Lukas

What if I told you there was something so powerful that a lack of it is as damaging as smoking? But having it is as beneficial as not doing drugs and...

Give Me These 3 Things and I’ll Give You a Massive Success Story

21 Aug 2025

Contributed by Lukas

There’s something that people are obsessed with having. The problem is, it doesn’t exist. If you stop looking for the thing that doesn’t ex...

Four Things That Will Help You Lose Weight and Have a Better Life

12 Aug 2025

Contributed by Lukas

Want to know exactly what you need to get better at in order to lose weight and achieve your goals? That’s what we’re covering today. We’re...

99% of People Get This Wrong When It Comes To Losing Weight

05 Aug 2025

Contributed by Lukas

Want to be happy, less stressed, more confident, and not constantly overwhelmed or overloaded?Do you want to stop being so mean to yourself, love your...

How The 3 Versions of Yourself Create Your Life

29 Jul 2025

Contributed by Lukas

Did you know there are actually three different versions of you? And how you relate to and view each version is super important for your overall ...

This Will Define and Determine Your Life Until You Change It

22 Jul 2025

Contributed by Lukas

This one episode could legitimately change your life. That may sound like an outlandish claim, but I stand by it. If you often feel …Stressed&n...

Three Things You Probably Believe and Say That Are Screwing You Up

15 Jul 2025

Contributed by Lukas

You might be driving with the park brake on.There are certain things we say and do and believe that can keep us from having the life we want. The...

The Truth About Why It Feels Like Your Body Is Working Against You

08 Jul 2025

Contributed by Lukas

Do you ever feel like your body is working against you when you try to lose weight?Could it be that your attempts to lose weight are just totally stre...

Self Sabotage - Understand It and Overcome It!

01 Jul 2025

Contributed by Lukas

If you’ve lost weight and gained it back more times than you can count . . .If you make self destructive decisions and you have no idea why . . .If ...

An Unpopular Truth

24 Jun 2025

Contributed by Lukas

Life has been teaching me something recently. It’s something I THOUGHT I already knew, but I’ve seen it in a new light. It’s more real to m...

How To Reset Your Body For Weight Loss

17 Jun 2025

Contributed by Lukas

“I just need a reset.” Have you ever wanted a reset or fresh start? I don’t know anyone who hasn’t!  It’s part of being human. And...

Do Baby Steps Help You Lose Weight?

10 Jun 2025

Contributed by Lukas

Can you lose weight doing baby steps? Are small steps the best way to lose weight? Or do you feel like that would never work for you? Do you...

How To Lose Weight For A Special Occasion

29 May 2025

Contributed by Lukas

Weddings, significant birthdays (30, 40, 50, etc), class reunions, special parties, beach vacations …All of us have really wanted to look our best f...

Super Busy 49 Year Old Overcomes Anxiety, Perfectionism, and People Pleasing To Lose Weight and Gain Life

20 May 2025

Contributed by Lukas

Shannon tried Fen-Phen, the Ideal Protein Diet, Noom (twice), and even did the HCG Diet w/ the HCG shots. Did she lose weight? Yes. Did she ...

3 Things I Don’t Do Anymore

13 May 2025

Contributed by Lukas

Are there certain things in your life that you simply refuse to do now? That’s definitely the case for me. 25 years as a fitness and health pro...

Attention! Important Reminder About Life

06 May 2025

Contributed by Lukas

We all need reminders sometimes. This episode is one of the most important reminders I can offer.I was initially reminded in a local shop of a cozy li...

The Biggest Thing Standing Between You and What You Truly Want

01 May 2025

Contributed by Lukas

There’s something that keeps us from reaching our goals. It keeps us from having the body we want, the health we want, and the LIFE we want. Bu...

How To Use Smoothies For Weight Loss

29 Apr 2025

Contributed by Lukas

Can smoothies help you lose weight? Have you ever used smoothies to lose weight? After a little discussion with some of my clients, I realiz...

The Necessary Ingredients For Changing Your Life

22 Apr 2025

Contributed by Lukas

There’s a recipe for changing your life. There are must-have ingredients when it comes to losing weight and making wonderful, positive changes in ou...

The Craziest Weight Loss Story

15 Apr 2025

Contributed by Lukas

"I don’t remember ever being on any weight-loss program that made me feel successful without feeling deprived and/or exhausted from the work it requ...

One of The Biggest Misconceptions About Losing Weight

08 Apr 2025

Contributed by Lukas

The past few weeks, I've had clients ask the following questions and I've coached them through all sorts of things like . . .  “Anytime I ...

10 Things To Stop Doing Unless You Like Hating Your Body

01 Apr 2025

Contributed by Lukas

It breaks my heart to see how mean people can be to themselves. I see it SO much.It’s not every person I coach, but it’s definitely the majority. ...

How To Get Unstuck and Make Real Progress

25 Mar 2025

Contributed by Lukas

Do you ever feel like you’re stuck?  Do you ever feel like you just can’t get it together and you keep doing the same disappointing crap...

A Beautiful Transformation From An Ugly Place

18 Mar 2025

Contributed by Lukas

Today I’m inviting you into a recent interaction with a dear friend. You’ll get a chance to learn from what he’s learning. It’s essentially a ...

The Worst Food Habit I See and How To Fix It

11 Mar 2025

Contributed by Lukas

Do you struggle with nighttime snacking? Do you have a hard time controlling what you eat at night? Is late night snacking keeping you from ...

A Super Simple Way to Make Better Food Choices

04 Mar 2025

Contributed by Lukas

Today, I want to offer you a different way to view real time daily food choices. It’s a renewed, refreshed, empowering, and honest perspective....

How a Doctor Achieved Consistency and Lost His Covid Weight

25 Feb 2025

Contributed by Lukas

This episode starts good and just gets better and better! You don’t want to miss the end. Paul is a physician who was totally burnt out after C...

Does This Make You Mad?

18 Feb 2025

Contributed by Lukas

Do I ever say something that feels like I’m speaking directly to you? Have I made you mad?  Have I offended you? Have I stepped on your to...

Learn From The Mistake I Just Made

11 Feb 2025

Contributed by Lukas

I made a mistake. And it cost me. It cost me money. It cost me time. And it added stress to my life. When it comes to losing weight, I don’t wa...

10 Truths That Will Help You Lose More Weight and Have a Better Life

04 Feb 2025

Contributed by Lukas

Most people look for food and workout tips to burn more fat. Those might help a little, but I believe there are truths much more powerful than any wei...

A Powerful Mindset Shift To Help You Achieve Your Weight Loss Goals

28 Jan 2025

Contributed by Lukas

Whenever you’re going after your specific goals, you have two paths or approaches that you can take. One is low-stress, leads to progress, and ...

Six Different Categories of Weight Loss Goals

21 Jan 2025

Contributed by Lukas

Have you ever wondered - what do I really hope to gain from losing? Do I just want to lose weight?? Or is there more to it than that?There are 6 ...

The REAL Secret To Weight Loss Success

15 Jan 2025

Contributed by Lukas

What is the REAL secret to weight loss success?  How do you lose weight and keep it off? Is it writing your goals down? Is it eating more pr...

The #1 Thing That Will Make This Year Different For You

07 Jan 2025

Contributed by Lukas

Want to achieve your weight loss goals this new year?  I believe there’s one big thing that can make this year different for you. In this ...

The Most Encouraging Discouraging Message You'll Hear This New Year

31 Dec 2024

Contributed by Lukas

If you want to lose weight and actually KEEP IT OFF this new year, then start with this episode. It’s time for new year’s resolutions and mos...

The Three Versions of You

17 Dec 2024

Contributed by Lukas

Did you know there are actually three different versions of you? And how you relate to and view each version is super important for your overall ...

Are You a Victim of Your Own Weight Loss Motivation?

10 Dec 2024

Contributed by Lukas

If you get super motivated and do really great with your diet (or workout program) for a few days or few weeks and then you totally lose steam or burn...

Let’s Hear From Someone Who Didn’t Like My Program

03 Dec 2024

Contributed by Lukas

Is my program "just another diet?" Is it just like Atkins, Keto, Whole30, or Weight Watchers? Do you have to diet to lose weight? We'll cover all of ...

Why You Should Eat Whatever You Want on Thanksgiving (and other holidays)

26 Nov 2024

Contributed by Lukas

Want some tips on how to not gain weight during the holidays? Well, it all starts by eating whatever you want. I know, I know. It sounds cra...

Special Message For Anyone Who Avoids Photos or Hates Seeing Themselves in Pictures

19 Nov 2024

Contributed by Lukas

My mom avoided being in pictures. She didn’t like seeing herself in 99% of photos. For years I didn’t think much about it. But I think a lot more...

James’s Story of Years of Struggling and a Toxic Relationship With The Scale To Weight Loss Success and Peace of Mind

12 Nov 2024

Contributed by Lukas

James was constantly on and off the diet wagon. He tried Atkins, South Beach, Calorie tracking, and intermittent fasting. He lost weight with all of t...

Is BMI Accurate?

05 Nov 2024

Contributed by Lukas

What is BMI?Is BMI accurate?Is BMI outdated? Is BMI a good indicator of health?How do I get BMI down?The good ol’ BMI. It’s been terrorizing ...

What Real Life-Changing Results Sound Like

29 Oct 2024

Contributed by Lukas

Sometimes I have an interaction on a coaching call and I’m like “this is pure gold”. And I KNOW it would be so helpful for all of you amazing po...

Could Your Goal Be Working Against You

22 Oct 2024

Contributed by Lukas

Do you have a weight loss goal? Should you write your goals down? Should you read your goals everyday? When it comes to goals, there ar...

Trying To Practice What I Preach

15 Oct 2024

Contributed by Lukas

Didn't have time to write show notes. Listen to the episode and it will all make sense ;)

What A Hurricane Can Teach Us About our Body, Brain, and Weight Loss

08 Oct 2024

Contributed by Lukas

Maybe I’m just a weirdo or I just think too much, but I often see parallels and lessons from so many life events that I believe we can learn from to...

The Junk Drawer Syndrome

01 Oct 2024

Contributed by Lukas

One of the most common mistakes I see is something called the “Junk Drawer Syndrome.” It can negatively impact your weight loss efforts, but that’...

One of The Biggest Things That Can Mess People Up in Weight Loss and Life

24 Sep 2024

Contributed by Lukas

Are you really tough on yourself? Do you struggle with procrastination?Have a hard time making decisions? Do you just feel mentally exhauste...

A Yearly Cycle That Makes Losing Weight and Keeping It Off So Hard

17 Sep 2024

Contributed by Lukas

If you try to lose weight, but wind up the same or even gaining a little extra weight year after year …If you have multiple “false starts” with ...

Four Ways You Might Have a Poor Relationship With Food

10 Sep 2024

Contributed by Lukas

Is your relationship with food messing you up? Do you even know if you have a healthy relationship with food? This episode will help you ans...

How a Busy Mom of 4 Overcame Emotional Eating, Lost Weight, and Now Enjoys Food More Than Ever

03 Sep 2024

Contributed by Lukas

Lydia is pretty amazing. She's mom to 4 wonderful kids. She’s super busy. And she’s super courageous, because she was willing to take the road les...

Two Words That Every Great Trainer or Coach Should Use

27 Aug 2024

Contributed by Lukas

If you want a clear cut, black-and-white answer about losing weight, then this episode is for you! Whenever you ask a trainer, coach, or expert a...

This Might Be The Thing That's Caused You To Quit Over and Over

20 Aug 2024

Contributed by Lukas

You may think you just need to be more disciplined. You may think it was just the worst time to start a new diet. You may think you just nee...

A Simple Way To Boost Your Willpower and Be More Consistent

13 Aug 2024

Contributed by Lukas

Do you feel like you sometimes lack willpower? Is it hard for you to be consistent and stick to your diet or workouts?Maybe you think you could l...

The Weight Loss Secret That No One Wants To Tell You

06 Aug 2024

Contributed by Lukas

Forewarning: this episode is full of tough love and truth bombs! But it could change your life. Are you ready for the truth about losing weight t...

Weight Loss Motivation: How To Get Started Losing Weight

30 Jul 2024

Contributed by Lukas

Need some weight loss motivation? Wondering how to get started losing weight? It doesn’t matter if you’re doing keto or trying Weight Wa...

What Makes Sticking To a Diet and Keeping Weight Off So Hard (and What To Do About It)

23 Jul 2024

Contributed by Lukas

If you’ve tried and failed more times than you can count . . .If you struggle to lose weight and keep it off . . .If you sometimes feel like your ow...

How To Find The Right Diet For You

16 Jul 2024

Contributed by Lukas

Finding the best diet for weight loss might not be about science. Finding the best weight loss program for YOU just might have more to do with your pe...

A Totally New Way To Look At Losing Weight

09 Jul 2024

Contributed by Lukas

Do you see losing weight as a problem you need to solve? Do you think of weight loss as something you need to accomplish so that you can get back...

Eat Whatever You Want and Lose Weight

02 Jul 2024

Contributed by Lukas

Can you eat whatever you want and still lose weight?  The answer might surprise you. But it’s not quite as simple as you think. In today’...

A Special Message You Might Need To Hear Today

25 Jun 2024

Contributed by Lukas

Today is the 300th episode, so it’s kind of a milestone. For this, I wanted to select one of MY all time favorite episodes.  I like to think of...

Can Protein Help You Lose Weight and Is Too Much Bad For You

18 Jun 2024

Contributed by Lukas

Are you ready for the truth about protein?Can protein help you lose weight?How much protein should I eat per day?Is too much protein bad for you?If yo...

How To Lose Weight Even When You’re Not Motivated

11 Jun 2024

Contributed by Lukas

For most people, losing weight is not fun. It’s something we feel like we HAVE to do. It’s a source of stress, overwhelm, and sadly failure. Who w...

Simple Weight Loss Tips That Work

04 Jun 2024

Contributed by Lukas

I’m giving you four of my top weight loss tips! If you want to drop a few pounds quickly, then I’ve got you covered. These weight loss tips are si...

The Frankenstein Diet and Why Eating “Healthy” Doesn’t Necessarily Lead to Weight Loss

28 May 2024

Contributed by Lukas

Are you eating healthy but not losing weight and you’re frustrated?Are you doing the Frankenstein diet and don’t even realize it? Are you com...