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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

Do you struggle with putting unnecessary pressure on yourself to execute your plan perfectly? To the point where when you do encounter a setback, you are guilty of just throwing in the towel altogether and telling yourself you'll start over again on Monday? You aren't alone. More often than not, the first step toward goal attainment isn't even taken due to self-sabotage as a result of striving for perfection leading to inaction. Although achieving perfection appears glamorous and brag-worthy, the truth is that it does more harm than good. In fact, it works against you and diminshes your opportunities to learn and grow. In this episode, listen to Paul and Micheala as they explain how the all or nothing, perfectionist mindset is actually working against you and your goals. They both share how this toxic mindset has shown up in their own journeys, and walk you through tangible action steps to take to make that mental shift so you can learn to strive for consistency over perfection and ultimately, become more successful achieving your goals. Episode Highlights Learn the true impact an off-meal or off-day has on your progress in the grand scheme of things to better comprehend the power of consistency over perfection. Perfectionism breeds self-sabotage, which is obviously counterproductive to your goals. But if you reframe or redefine perfect, you'll be better equipped to consistently implement actions that work for you rather than against you. A perfectionist mindset takes up a hell of a lot of brain space and literally depletes your actual energy, calories wasted, because you can't make up your mind or you're stuck in the state of inaction. A perfectionist mindset actually reduces the number of opportunities we have to learn and grow; the moment we stop learning and growing is the moment we start dying... Episode Resources Start reading our "Maintain My Weight Loss After A Diet" Workbook 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