WAISTD

Corey Phelps

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Lose Weight, Not Your Personality

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Protein: The Poor Man's Ozempic

Let's be real: You've heard me scream "PROTEIN!" more times than you've heard your own name. But why? Is it just for gym bros who want to turn their necks into tree trunks? Absolutely not. In this episode, Corey breaks down why protein is the single most important tool in your weight loss arsenal, and why we’re calling it "The Poor Man's Ozempic." We’re dumbing down the science, cutting through the marketing, and explaining how to get your protein in without losing your mind. In this episode, we discuss: Non-Scale VictoriesThe "Poor Man's Ozempic": How protein signals the GLP-1 hormone to tell your brain "we're full," so you can stop fighting the food noise.Complete Protein vs. Incomplete Protein: What these terms actually mean and why you don't need a PhD in chemistry to get it right.The Gold Standard: Why Whey Protein Isolate is the "Rolex" of proteins (but why a Timex will still tell you the time).The Secret Weapon: The one specific protein shake that tastes exactly like Reese's Puffs cereal milk. Not kind of, not sort of, exactly like Reese's Puffs Cereal Milk. You're welcome.Takeaways: Aim for 80-100g: For most people, this is the sweet spot. If you're lifting heavy, bump it to 120g, but don't go crazy unless you want to be rootin' and tootin'.Eat Protein First: It’s the "pay to play" rule. Protein hits the stomach, signals safety, and keeps you from overeating everything else.Protect Your ASSets: If you don't eat enough protein, your body will eat your muscles. Don't let your body cannibalize your gains.Join the conversation: What is your go-to high-protein snack that doesn't taste like chalk? Drop it in the comments so we can all survive this journey together. Show less

21 Min.
3. FEB.

Bob The Builder Can Fix It, But You Can’t? (Restart vs Repair)

Bob the Builder Can Fix It, But You Can’t? Special thanks to my friend Angie for lending us the word "Aligning"; it was her word of the year, and it perfectly describes the shift we need to make. Corey Phelps shares insights on why the constant cycle of "starting over" is the single biggest way you are sabotaging your sustainable weight loss. Let’s be real: Most people treat their diet like a car they’re trying to drive to "Skinnyville". You hop in the fast lane and floor it, but the second you get a flat tire, you don't just change the wheel, you set the whole car on fire, drive it off a cliff, and for what? So you can try again on Monday? Cool your jets Thelma & Louise. In this episode, we break down the difference between being an architect of your body and being a straight-up arsonist with your progress. Instead of sprinting to a finish line that doesn't exist, Corey encourages listeners to focus on aligning with their future self, adapting strategies, and embracing imperfection. In this episode, we discuss: Non-Scale Victories: We kick things off with a major win that proves the scale isn't the only way to measure success.The Sprinting Trap: Why chasing a result instead of a lifestyle leads to a crash-and-burn every time. The "One Fry" Rule: Why dropping one fry doesn't mean you have to throw the whole plate on the floor; and why we need to stop being so dramatic about small mistakes. Weather vs. Climate: Why you need to stop checking the "weather" on the scale every day and start looking at your long-term "climate" change. The Repair Roadmap: How to give yourself grace, listen to the feedback from a "fail," and implement a new strategy instead of just trying to "willpower" your way through. Takeaways: Embrace imperfection and adapt strategies to your individual needs rather than punishing yourself.Focus on lifestyle changes, grace, and feedback, rather than sprinting to the finish line.The key to success lies in continuous improvement, fix the wig, don't shave the head. Put the torch down you pyromaniac :) Join the conversation: What strategy are you struggling to find? Drop it in the comments so we can workshop it, because every problem has a solution.

37 Min.
27. JAN.

How to Confidently Be That Bitch (At Any Size)

The conversation covers the topics of non-scale victories and the importance of confidence and self-love in the weight loss journey. Corey shares personal experiences and insights related to these themes, emphasizing the significance of non-scale victories and the impact of confidence on one's weight loss journey. The conversation delves into the importance of embracing authenticity, confidence, and self-love, regardless of body size. It emphasizes the need to support and uplift other plus-size individuals on their journey and to be unapologetically oneself, allowing the world to see and love you as you are. Takeaways Confidence and self-love are essential regardless of body size.Support and uplift other plus-size individuals on their journey.Be unapologetically yourself and let the world see and love you as you are.Link to playlist: https://open.spotify.com/playlist/7zBV1gPt26NVgStrUFGz8z?si=6259c1e6f60d4c9c

44 Min.
21. JAN.

The Kitchen: Mind Your Calories, Not My Business

This episode of Waistd is all about the kitchen. Not “healthy vs unhealthy” food rules, but how food actually works in real bodies. Corey breaks down why most weight-loss advice fails, how calories really function, why protein matters more than you’ve been told, how fats and carbs fit in, and how to make realistic food swaps that support weight loss without restriction or misery. From white rice and healthy fats to tracking calories without losing your mind, this episode focuses on nutrition that is sustainable, science-based, and built for long-term success. If you’re tired of oversimplified advice and want to understand how to eat in a way that actually works, this episode is your starting point. Links mentioned in this episode Healti App (free point-based tracking) Recommended Plan: Carbshttps://healthiapp.com Calorie Calculator (used by professionals and bodybuilders – TDEE)https://tdeecalculator.net Daily Protein Calculatorhttps://www.bodybuilding.com/fun/calpro.htm Science-based food education:Food Science Babe (all links via Linktree)https://linktr.ee/Foodsciencebabe -- Mariana’s Pantry (Instagram profile)https://www.instagram.com/mariannas_pantry/ -- Aussie Fitness (Instagram profile – high protein recipes & meal ideas)https://www.instagram.com/_aussiefitness/

56 Min.
13. JAN.

Willpower?? In This Economy??

The podcast episode delves into the concept of willpower, its history, scientific studies, and its impact on different communities. It explores the role of glucose in fueling willpower, the influence of dopamine and serotonin, and the importance of creating an environment that minimizes the need for willpower. The episode provides practical strategies for using willpower effectively and emphasizes the fatigable nature of willpower as a key takeaway. The conversation delves into the strategic use of willpower, the importance of controlling the environment, strengthening willpower, creating alternatives, the relationship between habits and identity, maximizing willpower, effort and performance control, managing willpower, overcoming failure, small wins and goals, and understanding willpower. Marshmallow Study (Delayed Gratification) Original:Mischel, Ebbesen, Zeiss (1972)https://doi.org/10.1037/h0032198Follow-up / replication:Watts, Duncan, Quan (2018)https://www.apa.org/pubs/journals/releases/dev-dev0000380.pdf Environment & trust version:University of Rochester replicationhttps://www.sciencedirect.com/science/article/pii/S0167268114003126 ––––––––––––––Radish vs Cookie Study (Ego Depletion) Baumeister et al. (1998)“Ego Depletion: Is the Active Self a Limited Resource?”https://doi.org/10.1037/0022-3514.74.5.1252 ––––––––––––––Emotion Regulation / Sad Movie / Willpower Muraven, Baumeister (2000)“Self-Regulation and Depletion of Limited Resources”https://doi.org/10.1037/0022-3514.82.5.774 Gross & Levenson (1997)Emotion suppression using film clipshttps://doi.org/10.1037/0022-3514.74.1.224 ––––––––––––––Students, Stress, Persistence (Self-Control Backfire) Inzlicht & Schmeichel (2012)“What Is Ego Depletion? Toward a Mechanistic Revision”https://doi.org/10.1177/0963721412455734 Inzlicht et al. (2014)Self-control under stress reduces later performancehttps://doi.org/10.1016/j.jesp.2014.03.004 ––––––––––––––Milkshake Study (Mindset + Physiology) Crum et al. (2011)“Mindsets, Not Just Nutrients, Determine Ghrelin Response”https://doi.org/10.1016/j.jesp.2011.02.003(PubMed)https://pubmed.ncbi.nlm.nih.gov/21574706/

1 Std. 7 Min.
6. JAN.

Three Rules That Changed Everything

In this episode, I break down the three rules that changed everything: Eat More, Find a New Scale, and The Golden Rule of Weight Loss. I didn’t lose 450 lbs by doing more. I lost it by doing things differently. Each rule has a name for a reason, and together they form a framework built for real bodies and real lives. If traditional weight loss advice has never worked for you, this episode explains why. Next week: willpower, and why it’s been misused against you.Follow @waistdco for new episodes every Tuesday.

36 Min.
2. JAN.

Waisting Away (Trailer)

Weight loss advice hits different when it comes from someone who’s been fat. Waistd is about real strategies, real stories, and putting the weight back in weight loss. Trailer out now. New episodes every Tuesday, with the first episode launching January 6th. Follow us @waistdco on all platforms.

3 Min.

7 Folgen

Lose Weight, Not Your Personality

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Corey Phelps
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2026
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7
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