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. 6D AGO

    Boundaries – Knowing & Setting Them

    Send us a text This week, we are talking about boundaries — not the kind that build walls, but the kind that help us stay loving, honest, and grounded… especially during the holidays.  In this episode, I slow it down.   We talk about what boundaries actually are, where the word even comes from, and why boundaries usually show up right when life feels stressful, overwhelming, or just a little too much. I share a personal story, reflect on The Giving Tree, and explore how boundaries can protect us from becoming emotionally depleted — without shutting people out.   If the holidays bring joy and stress for you… If you’ve ever felt resentful but didn’t know why… If you’ve ever said yes when you meant no… This episode is for you.   Quote of the Week    Brené Brown “Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others.”   Citations  Brown, B. (2018). Dare to Lead. Random House. Silverstein, S. (1964). The Giving Tree. Harper & Row     Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    18 min

  2. DEC 11

    Why Changing Everything Doesn’t Change Anything: Get Unstuck

    Send us a text This week on Project Weight Loss, I’m talking about something so many of us quietly struggle with — that strange feeling of “I’m doing everything… and yet, I still feel stuck.” Whether it’s with food, with our routines, or with parts of life that feel a little stagnant, this feeling shows up for all of us. And today, I’m sharing why it happens, what it really means, and how giving ourselves permission to be human can actually be the doorway to freedom. In this episode, we explore the quiet internal patterns that keep us circling the same emotions, even when our circumstances stay the same. If you’ve been feeling stuck, stalled, or like your inside world isn’t matching the outside effort you’re giving… this episode is for you, my friends. Quote of the Week: “The mind is everything. What you think, you become.” — Buddha Join me for this compassionate conversation — and maybe share it with someone who could use a little reminder that freedom starts within. Resources Purpose / GroupHotline / Contact Info988 Suicide & Crisis Lifeline (suicidal thoughts, emotional distress, crisis)Call or text 988 SAMHSA+2CDC+2 (Older number, still works) National Suicide Prevention Lifeline1-800-273-TALK (1-800-273-8255) USAGov+2MentalHealth.com+2  SAMHSA's National Helpline (mental health / substance use disorders support & referral)1-800-662-HELP (4357) SAMHSA+1 Crisis Text Line (if someone prefers texting instead of calling)Text HOME to 741-741 Nested Integral Coaching Constellation+1 Disaster Distress Helpline (stress / trauma from disasters, emergencies)1-800-985-5990 CDC+1 National Domestic Violence Hotline (support for domestic violence situations)1-800-799-SAFE (1-800-799-7233) HeadStart.gov+1 National Alliance on Mental Illness (NAMI — information & support for mental health issues)1-800-950-NAMI (6264) CDC+1Additional Resources 988Lifeline.org — chat and text support, as well as resources for crisis help. SAMHSA+1SAMHSA.gov — directory for treatment referrals and facilities across the U.S. SAMHSA+1Use local resources via dialing 211 (in many parts of the U.S.) for help connecting with community mental-health support, housing, food, or other social services. Citations: 1.    Beck, A. T., & Haigh, E. A. P. (2014). Advances in Cognitive Theory and Therapy. Annual Review of Clinical Psychology. 2.    Wilson, T. D., & Gilbert, D. T. (2005). Affective Forecasting: Knowing What to Want. Current Directions in Psychological Science. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    21 min

  3. DEC 4

    Top 3 Things - to Lose 1-2 Pounds a Week

    Send us a text Hey friends — this week, with the holidays in full swing, I wanted to bring you three research-backed strategies you can use to feel lighter — emotionally, mentally, and yes, physically — without rigidity, pressure, or perfection. This episode is all about top researched strategies, that coupled with awareness, and choosing yourself in the ways that truly matter and make a difference, particularly during the holidays.  Take a listen and share the episode – even better, set up a buddy to implement the techniques with.  Quotes of the Week: ✨ “What most people don’t realize is that food is not just calories: It’s information… it communicates to every cell in the body.” — Dr. Mark Hyman ✨ “Our modern lifestyle… disrupts our circadian rhythms and reduces the production of the sleep hormone melatonin.” — Satchin Panda, The Circadian Code Take a listen — and let’s move through this season with intention, clarity, and love.   Citations 1.    Sacks, F. M., Bray, G. A., Carey, V. J., et al. (2009). Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. Journal of the American Medical Association, 360(9), 859–873. 2.    Smith, J. D., Nguyen, T., Hall, K. D., et al. (2023). Protein and fiber intake and their effects on cravings and spontaneous snacking in adults: A randomized controlled trial. Nutrients, 15(4), 812–823. 3.    Sutton, E. F., et al. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes. Cell Metabolism, 27(6), 1212–1221. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    21 min

  4. NOV 27

    Just Service

    Send us a text Hey there, my friends — this week I’m coming to you with something simple… and something human. No outline. No strategy. Just us. I’m sharing a couple of stories —and reflecting on what service really means during this season. Not the big, heroic kind. The small, human, everyday kind. The kind that steadies us emotionally and reminds us who we want to be. We talk about dignity, compassion, emotional grounding, and why even tiny acts of kindness shift the nervous system in powerful ways (yes, the research backs this up). And I share what I’m personally choosing to do this week — something small, but from the heart. If you’ve ever wondered how service connects to our wellness, our mindset, and our Project Weight Loss path… this is the episode I hope you listen to. Quote of the Week: “Wherever you turn, you can find someone who needs you.” — Albert Schweitzer Citations: Raposa, E. B., Laws, H. B., & Ansell, E. B. (2018). Prosocial behavior mitigates the negative effects of stress in everyday life. BMC Public Health, 18, 169. Kim, J. J., Cunnington, R., & Kirby, J. N. (2019). The neurophysiological basis of compassion: An fMRI study. Emotion, 19(7), 1261–1271. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    16 min

  5. NOV 20

    3 Simple Steps for a Great Holiday

    Send us a text This week, I’m inviting you into a conversation that’s all about wisdom — not the big, lofty kind, but the kind you can actually live. The kind that helps you walk into the holiday season feeling grounded, intentional, and connected to what matters most. I’m sharing the two principles from Maester T. Colin Campbell that changed the way I think about food and life — and how those same principles can shape the way you show up to Thanksgiving (or any gathering) with more clarity, more grace, and way less stress. If this episode gives you even one spark — one shift, one breath, one aha — share it with someone you love. Forward it, post it, or send it privately to that one friend who could really use a little steadiness this season.  Grateful to be walking this Project Weight Loss path with you.   Quote of the Week “Wisdom is your perspective on life, your sense of balance, your understanding of how the various parts and principles apply and relate to each other.” — Stephen R. Covey Eating Right: 8 Principles of Food and Health By  T. Colin Campbell, PhD  November 16, 2017, Updated August 19th, 2022   Reference: T. Colin Campbell, Center for Nutrition Studies. Principles referenced: #1: “The whole is greater than the sum of its parts. Nutrition represents the combined activities of countless food substances.” #8: “Good nutrition creates health in all areas of our existence… All parts are interconnected.” Stephen R. Covey, The 7 Habits of Highly Effective People. Referenced concept: “Begin with the end in mind.” Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    20 min

  6. NOV 13

    Positivity — The Quiet Confidence That Goodness Still Exists

    Send us a text Hey friends — this week, I’m talking about something close to my heart: positivity — not the fake-it-till-you-make-it kind, but the quiet confidence that goodness still exists, even when life feels heavy and out of balance.   I’ll share stories from my week — like seeing my daughter and her foster kittens (Solstice and Equinox) and how a walk around Silver Lake reminded me that we can stay grounded. I’ll also tell you the story of The Seashells of Positivity.   We’ll look at the science behind positivity, including research by Sonja Lyubomirsky, Laura King, and Ed Diener (2005) showing that people who experience frequent positive emotions live healthier, more fulfilling lives.  I also link to one of my favorite resources — the Calm Master Class on Happiness by Shawn Achor, which explores the science of choosing happiness intentionally. You can find it here. Quote of the Week: “Every time we choose light, we make it easier for someone else to see.” — Unknown   Disclaimer: This podcast is for educational and inspirational purposes only. It’s not medical advice and shouldn’t replace care from a licensed health professional. If you’re making changes to your health, nutrition, or fitness routine, please consult your doctor or qualified clinician.   Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    20 min

  7. NOV 6

    The H Factor – Who’s Your Lifeline

    Send us a text This week we are talking about our life lines. I ask you to consider — who’s your lifeline? Not the metaphorical one, but the real, human connection that keeps you afloat when life gets heavy. We’ll dig into the interesting history of the word “lifeline,” what research says about how connection affects our health and habits, and how you can create your own H-Factor system of support. It’s practical and deeply human —you’ll leave reminded that you were never meant to do this alone.   Quote of the week “My humanity is bound up in yours, for we can only be human together. When we see the other as part of ourselves, we begin to build a world where no one is left behind.” by Desmond Tutu Instagram: fina.projectweightloss Citations Etymonline. (2024). Lifeline – Origin & Definition. Retrieved from etymonline.comUchino, B. N. (2020). Social support and health: A review of physiological processes potentially underlying links to disease outcomes. National Center for Biotechnology Information (NCBI).Lakey, B., & Orehek, E. (2022). Perceived social support and mental health: A review of recent findings.Frontiers in Psychology.Maher, C. A. et al. (2020). Social support and weight-loss interventions: Mechanisms of behavior change.Frontiers in Psychology.Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    18 min

  8. OCT 30

    How to Ground Yourself: 5-4-3-2-1 Technique

    Send us a text In this week’s episode, I share the simple yet powerful 5-4-3-2-1 grounding technique — a mindfulness tool to help you reconnect with your senses, reduce stress, and live with presence. Learn how this practice supports your Project Weight Loss, helps busy professionals, and has been embraced by public figures from Oprah Winfrey to LeBron James. Quote of the Week: “The present moment is the only time over which we have dominion.” — Thích Nhất Hạnh Citations: Vinogradov, S., et al. (2020). Sensory grounding techniques for anxiety regulation. Journal of Behavioral Therapy and Experimental Psychiatry.Frontiers in Psychology (2023). Mindful sensory grounding and cortisol reduction in stress response.Calm App: Tamara Levitt, “Grounding Practice.”Oprah Winfrey Network: The Life You Want Class – Mindfulness and Presence.Gomez, S. (2023). Wondermind interview series on mental health awareness.James, L. (2022). The Mindful Athlete: ESPN feature on mental focus and grounding.Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    25 min
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out of 5
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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 - 2025
  • Episodes
    189
  • Rating
    Explicit
  • Copyright
    © 2025 Project Weight Loss
  • Show Website
    Project Weight Loss

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