Project Weight Loss

Fina Perez
  • 5.0 (12)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

Your best life is just one project away. The Project Weight Loss Podcast is where you will learn the tools and skills to change what is weighing you down, lose weight and above all, improve your quality of life. This reinvention of your life could have a tremendous ripple effect in all you do and everyone you touch. To learn more and work with us visit https://projectweightloss.org. 

  1. 1D AGO

    Rerelease: Our Brains and Why We Overeat

    Send us Fan Mail Life has a way of moving quickly, and instead of skipping an episode, I wanted to bring back one that truly matters. This is one of my favorite OG episodes If you’ve ever felt like your eating habits don’t match your goals, this episode will remind you—you’re not broken. There’s real brain science behind why we overeat, and understanding it can completely change how you approach your journey. This one is foundational. It’s honest, it’s eye-opening, and it’s still just as relevant today as when I first recorded it. I’m so glad you’re here to revisit it with me. Let’s get into it and I will talk to you next week. I am sending you good vibes. Love you so much –This week, I will be speaking with you on why we overeat, discussing the important brain science research from one of my favorite Maesters in this area, Dr. Susan Pierce-Thompson.   In this episode, I give you a gold mine of information on neuroscience. I discuss the motivational triad, the nucleus accumbens and dopamine down regulation. I discuss how eating too much sugar and flour over time makes it so that insulin blocks our hormones leptin and ghrelin from working and I piece it all together like a puzzle. Use this information to help you make the best decisions for you, for your health and make this year, the year of focusing laser sharp on your health.     Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    20 min

  2. MAR 19

    The Science of Feeling Full: 7 Foods That Change Everything

    Send us Fan Mail This week, I’m sharing 7 simple foods that can help make weight loss feel easier—no extremes, no restriction, just small shifts that actually support you. I talk about why some foods work with your body instead of against it, how to stay full longer without overthinking it, and the one simple formula that can change how you approach eating altogether. If you’ve ever felt tired of starting over, this episode might help you see things a little differently. Quote of the Week: “Each time you eat is an opportunity to nourish—not just your body, but your future.” — Dr. David Katz Citations (Peer-Reviewed Research) Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.Westerterp-Plantenga MS et al. (2009). High protein intake and weight management. British Journal of Nutrition.Rolls BJ et al. (2004). Energy density and satiety. American Journal of Clinical Nutrition.Rebello CJ et al. (2016). Oats and satiety. Nutrition Reviews.Douglas SM et al. (2013). Protein snacks and appetite control. Nutrition Journal.McCrory MA et al. (2010). Dietary fiber and satiety. Journal of Nutrition.Kim SJ et al. (2016). Legumes and satiety. Obesity.Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    15 min

  3. MAR 12

    The Mud, & the Lotus: Finding Strength in Difficult Times | A Conversation on Mindfulness and Resilience

    Send us Fan Mail What If the Hardest Parts of Life Are Actually the Beginning of Something Beautiful? Life isn’t only the beautiful bloom — sometimes it’s the mud beneath it. In this conversation, we explore resilience, mindfulness, and how struggle can shape personal growth. Some conversations stay with you long after they happen. In this episode, I sit down with someone who knows my story deeply—my sister.  Together we reflect on the reality that life is never only the beautiful bloom or only the struggle beneath it. It’s both. She gives us a bit of insight in to France’s Plum Village. We talk about how challenges shape us, how perspective changes everything, and how sometimes what feels like the hardest moment may quietly be preparing something meaningful.  If you’ve ever wondered how to move through uncertainty, loss, or change without losing hope, this conversation may resonate with you. Stay with us as we explore the powerful idea that sometimes the very mud we wish away may be the place where something beautiful begins to grow. Citations 1.    No Mud, No Lotus – Thích Nhất Hạnh, 2015. No Mud, No Lotus: The Art of Transforming Suffering. Parallax Press. 2.    Martha Beck – Beck, M. (Various years). Life coaching and mindfulness teachings referenced on The Oprah Winfrey Show. 3.    Peer-reviewed research on mindfulness & resilience: o   Garland, E. L., Hanley, A. W., Farb, N. A., & Froeliger, B. (2015). Mindfulness training and resilience to stress: Effects on cognitive, emotional, and physiological outcomes. Psychological Science, 26(7), 1041–1053. https://doi.org/10.1177/0956797615570361 Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    29 min

  4. MAR 5

    The 200th Episode Gift: Your Wellness Strategy

    Send us Fan Mail Wellness is a word we hear all the time—but what does it actually mean when life is complicated, busy, and sometimes overwhelming? In this milestone 200th episode, I explore the idea that living well isn’t about perfection or rigid routines, but about the small choices we make every day that quietly shape our health, our relationships, and the direction of our lives. I invite you to reflect on the emotions you’re choosing from, the responsibilities you’re carrying, and the possibility that wellness might be closer than you think. If you’ve ever wondered how to care for yourself while managing a full and demanding life, this conversation might open a new perspective on what it truly means to live well. Quotes of the Week “Well-being is realized by small steps, but is truly no small thing.” — Zeno  “The part can never be well unless the whole is well.” — Plato   Citations Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2012). Psychological stress and disease. JAMA. Lee, I. M., et al. (2019). Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA Internal Medicine. Waldinger, R., & Schulz, M. Harvard Study of Adult Development. Harvard Medical School. National Institutes of Health – Your Healthiest Self: Wellness Toolkits.   Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    21 min

  5. FEB 26

    The Art of Calm

    Send us Fan Mail What if calm isn’t something you find after life settles… but something you practice while everything still feels loud, uncertain, and full? In this episode, I invite you into a deeply real reflection on stress, emotional weight, and the quiet moments of beauty that often go unnoticed in our busiest seasons. From stormy mornings by the water to the science of nervous system regulation and the Stoic wisdom of inner steadiness, this conversation gently challenges the idea that life must be peaceful before we allow ourselves to feel peace. If you’ve been carrying a lot lately — mentally, emotionally, or physically — this episode is a soft place to land, a reminder that even in the middle of chaos, there are small glimmers of calm waiting to be noticed. Quote of the week: “You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius Citations: Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226.  Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. Stellar, J. E., John-Henderson, N., Anderson, C. L., Gordon, A. M., McNeil, G. D., & Keltner, D. (2015). Positive affect and markers of inflammation: Discrete positive emotions predict lower levels of inflammatory cytokines. Emotion, 15(2), 129–133. McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873–904. Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior, 91(4), 449–458. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    20 min

  6. FEB 19

    Our Bodies Signals’-Emotions & Rest

    Send us Fan Mail This week’s episode is a very real one for me. I share a life update, the emotional rollercoaster I’ve been quietly riding, and how I stayed grounded in my program even when my heart and mind were all over the place. If you’ve been holding it together lately, this episode may feel like a deep exhale. This one is honest, and grounding, especially for those of us managing full lives while trying to live intentionally. Quote of the Week: “The wound is the place where the Light enters you.” — Rumi Citations: Raichle, M. E., et al. (2001). A default mode of brain function. Proceedings of the National Academy of Sciences. Gross, J. J., & Levenson, R. W. (1997). Hiding feelings: The acute effects of inhibiting positive and negative emotion. Journal of Abnormal Psychology. Appleton, A. A., et al. (2013). The association of emotional suppression with inflammation and health outcomes. Journal of Psychosomatic Research. Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review. Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    19 min

  7. FEB 12

    Love Re-Release: Why Not Chose Love

    Send us Fan Mail This week’s episode is not what I originally planned. I’m sharing this from the ER, and moments like this have a way of clarifying everything. When health feels uncertain and life narrows to what truly matters, the noise falls away. So instead of a new episode, I’m re-releasing my very first one as a reminder to ground ourselves in what actually works. In seasons of striving, tracking, optimizing, and pushing toward goals, it’s easy to forget the foundation beneath it all. The title of that first episode is Why Not Choose Love, and it feels especially relevant right now. Not love as a cliché or a soft sentiment, but as a deliberate choice in how we think, respond, and show up. When fear rises and circumstances feel out of our control, love remains available. If you’ve been carrying stress, pressure, or uncertainty, I invite you to return with me to this simple but powerful question: why not choose love? Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    25 min

  8. FEB 5

    Longevity & Relationships

    Send us Fan Mail There are moments in life when you realize — very clearly — who and what is holding you up. This week, I found myself thinking deeply about the people who show up quietly, consistently, and without needing anything in return. And it made me reflect on how much of what weighs us down isn’t physical at all — it’s emotional, and relational. This episode is an invitation to look at relationships differently. Not through the lens of fixing, forcing, or holding on tighter — but through honesty, acceptance, and relief. If you’ve ever felt exhausted by relationships, confused by love, or curious about what truly helps us feel lighter — this one is for you. References 1.    Waldinger, R. J., & Schulz, M. S. (2010). What makes a good life? Lessons from the longest study on happiness. Harvard Study of Adult Development, Harvard Medical School. 2.    Waldinger, R. J. (2015). What makes a good life? Lessons from the longest study on happiness. TED Talk. Harvard University. 3.    Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. 4.    Gottman, J. M., & Levenson, R. W. (2000). The timing of divorce: Predicting when a couple will divorce over a 14-year period. Journal of Marriage and Family, 62(3), 737–745. 5.    Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press. 6.    Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    43 min
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5
out of 5
12 Ratings

About

Your best life is just one project away. The Project Weight Loss Podcast is where you will learn the tools and skills to change what is weighing you down, lose weight and above all, improve your quality of life. This reinvention of your life could have a tremendous ripple effect in all you do and everyone you touch. To learn more and work with us visit https://projectweightloss.org. 

Information

  • Creator
    Fina Perez
  • Years Active
    2022 - 2026
  • Episodes
    203
  • Rating
    Clean
  • Copyright
    © 2026 Project Weight Loss
  • Show Website
    Project Weight Loss

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