These Little Moments Podcast

Ryan Kassim
  • 5.0 (58)
  • Health & Fitness
  • Updated Semiweekly

Welcome to These Little Moments Podcast...I am your host...your Online Health & Wellness Coach, Ryan Kassim. On this podcast we discuss: weight loss, strength training, mental health and the little moments in life that created a lasting impact. I break down complicated health topics and make them easily digestible so you can create change TODAY. This podcast was born from my long journey with nutrition, fitness and mental health and I hope it helps creates change in your life as well. Welcome to These Little Moments Podcast.

  1. 1d ago

    Are You Inconsistent, or Is Your Plan Too Aggressive?

    If you keep falling off your plan every Wednesday, Thursday or Friday, maybe you're not inconsistent. Maybe your plan is too aggressive. In this episode I break down the Monday-to-Friday burnout cycle, why a fast start doesn't prove a plan will work (think sprinting a marathon), and three signs your plan is asking too much. I also walk through how to tell a planning problem from an execution problem, a simple repeatability test, and how to adjust the dose without abandoning the goal. The rule for this week: make it repeatable before you make it harder. ⭐ Rate and review the show: leave five stars and tell me what stood out 💪 Apply for 1:1 coaching: https://bodybyryan.com/coaching 🧮 Free calorie calculator: https://bodybyryan.com/calculator 📸 Instagram: https://www.instagram.com/bodybyryanfitness 🎵 TikTok: https://www.tiktok.com/@ryankassim ▶️ YouTube: [add channel URL]

  2. 6d ago

    The Last Supper Mentality: Why You Overeat Before Starting Another Diet

    Ever eaten like pizza was about to become illegal... right before starting a new diet? That’s what I call the Last Supper mentality, the urge to overeat before you begin another diet. In this one, I break down why future restriction makes food feel urgent (hello, scarcity), how Sunday night’s blowout makes Monday’s plan stricter, and why banning your favorite foods just turns the volume up on them. Then I give you the six steps I use with my clients to start losing weight without a farewell weekend. I also share my own college cheat day (ramen for breakfast, Girl Scout cookies, a large specialty pizza, and Ben & Jerry’s while watching The Walking Dead), plus an update on my own 20-pound goal and the trick-or-treat challenge I’m running with my clients. (Also, this is episode 180. That’s 180 episodes since 2019. Wow.)

  3. Oct 14

    Why Starting Over Feels Better Than Continuing (and How to Stop Restarting Every Monday)

    Why does starting over feel so much better than just getting back on track? “I’ll start again Monday” feels like relief. But Monday isn’t magical, and waiting for it might be the exact thing keeping you stuck. In this one, I break down why the restart feels so good (hello, false hope and a brand new identity), how one pizza turns into an entire weekend, and why the problem was never the pizza... it’s the story you attach to it. I give you the flat tire, the dimmer switch, and the Google Maps analogy to show why getting back on track only needs your next decision. Then I walk you through the Calm Catch, the five-step process I use with my clients to win the next five minutes instead of waiting for Monday. (Also, a few of you have DMed me about the podcast and it made my day. Keep them coming.) 🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

  4. Oct 8

    Why Your Diet Doesn't Fit Your Real Life (and How Minimum Mapping Fixes It)

    What if you're not failing your diets... your diets are failing your real life? If your plan only works when you're meal prepped, motivated, well-rested, and turning down every invitation, it doesn't really work. It works in a fantasy version of your life, and you don't live there. In this one, I break down why most diets are built around a perfect day, why aggressive plans feel like they're working at first (hello, scale drop), and the difference between following rules and building skills. I give you five signs your plan doesn't fit your real life, then walk you through minimum mapping, the framework I use with my own clients to define your standard and your minimum so a hard day doesn't turn into a lost week. Plus some homework: name the situation that knocks you off track most, and make a plan for it instead of just promising to avoid it. (Also, I buzzed my head. Yes, we talk about it.) 🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

  5. Oct 7

    Why You Keep Losing & Regaining The Same Weight (Yo Yo Dieting Explained)

    You've lost the same 20 pounds three different times... and every time, it comes back. First thing: you're not broken. You already know how to lose weight. Nobody ever taught you how to keep it off. In this one, I walk you through the whole yo-yo dieting cycle, from the moment your pain gets too loud to ignore and the motivation fairy shows up, to the aggressive plan, the early wins, the crash, and the shame spiral that convinces you that you just need more willpower (you don't). Then I break down the four reasons the weight comes back, why sustainable doesn't mean effortless, and a diet audit you can run on your last diet. Plus one thing you can do today to stop starting over: minimum mapping. No dramatic reset. Let's build your diet around your life. 🔗 Links & Resources⭐ Please leave a 5-star review wherever you listen to this podcast💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

  6. Sep 23

    How to Stay On Track With Your Diet on the Weekends (Without Restricting)

    I've been away for a minute, so this one starts with some life updates before we get into it. Long distance girlfriend in Vancouver. A new apartment I still haven't really moved into. My New York Giants getting destroyed on Monday night. That's been the last few weeks. But here's why I actually sat down to record. Weekends. I see this pattern with almost every client I've ever coached. Nutrition's dialed in Monday through Thursday... and then Friday hits, and it's like a completely different person shows up. You're not a special butterfly. This happens to basically everybody, including me, back when my whole week of grilled chicken and whole wheat pasta would end in a large specialty pizza, a pint of Ben & Jerry's, and a full night of The Walking Dead. So in this one I'm breaking down why it actually happens... no weekend routine, eating in groups, alcohol quietly cranking your appetite up by 30%... and then the exact three things I have my own clients do instead. One anchor. Deciding what you're eating before you're standing in front of it. And understanding that it's never one meal that wrecks your week. It's the story you tell yourself about that meal. Consistency doesn't mean perfection. A rough Saturday doesn't mean starting over on Monday. It just means making the next best choice. Let's get into it. ⭐ Please leave a 5-star review wherever you listen to this podcast 🔗 Links & Resources 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

  7. Aug 13

    Breaking the All-or-Nothing Cycle: Sam Forget on Coaching Abroad, Building Habits That Stick & the Improv Class That Changed His Life

    Sam Forget started his coaching business at 16 years old — power blocks in the trunk of his Hyundai Sonata, driving an hour in any direction to train anyone who'd hire a teenager with a passion for fitness. That was 2012. By 2018 he took everything online, moved to Miami knowing nobody, and hasn't really stopped moving since. Miami, New York, London, Spain, Argentina, Colombia. The world is basically his office, and he's figured out how to maintain his health, his training, and his client work through all of it. A big part of this conversation digs into the all-or-nothing cycle — the pattern Sam sees in almost every client he works with and something he lived himself early in his career. We talk about what it actually takes to break that cycle. Not by going harder, not by going softer, but by finding the 70–85% execution range and giving it a real chance to work. The thing that hit me most was this idea of building your plan around the busiest, most fried version of yourself — not the motivated Monday-morning version who's ready to do everything. We get into how Sam manages his own fitness and nutrition through last-minute international moves — like the Friday night he realized he needed to be in Colombia by Saturday. Exercise swap backlogs, flexible meal structures, what "adaptable" actually means when you're working out in a packed gym in Medellín where every machine is taken. There's also a really solid chunk on what proof looks like for clients — the data points that show them imperfect consistency is still producing results — and how that evidence changes everything about how people show up going forward. We wrap in two places I didn't expect: tattoos — Sam has full sleeves, knuckles, chest, a jungle-themed leg sleeve, and a frog going in the Achilles because it fits and he thinks it's cool — and Sam's little moment, which was an improv class in Miami that he spent the entire week beforehand hoping would get canceled. He showed up the only person there with zero theater experience, completely terrified, bright red, soaked in sweat. By minute five of his first scene, something cracked open. He's been chasing that feeling ever since. Sam Forget on Instagram — @coachsamforgethttps://www.instagram.com/coachsamforget/ Transformation Talks Podcast — hosted by Sam Forget 🔗 Links & Resources ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

  8. Aug 5

    Do You Actually Need Electrolytes? The Truth About What You're Buying — and Who Really Needs Them

    Paul's back — overwhelmed, in Philadelphia, and dealing with Charlie the eight-month-old black golden retriever who has somehow managed to poop both on the couch and out of his crate onto the floor in the same week. Meanwhile I'm freshly returned from a stretch of travel — East Coast, bachelor party, four-ish weeks in Vancouver — carrying a little anxiety and a long to-do list I've made peace with probably never finishing. We got real about that feeling of losing the fire you had when you first started your business, and whether that's a red flag or just what sustainable looks like after you've been doing this long enough. Paul also dropped that he's doing EMDR therapy, had a full panic attack in his first session when the electrode buzzed his surgically repaired shoulder, and somehow still booked the follow-up. Wild. Then we got into the actual reason Paul wanted to do this episode: he's tired of answering questions about electrolytes. Not because it's a bad question — but because most people asking it genuinely do not need them. The marketing from brands like LMNT, Liquid IV, and basically every podcast sponsor on the internet has convinced everyday gym-goers and dog walkers that they're chronically electrolyte-deficient. They're not. Paul is our head of R&D here at These Little Moments, and he came with the research to back it up. We break down what electrolytes actually are — sodium, potassium, magnesium, chloride, calcium — and what they do in the body. The key one for hydration is sodium, because where sodium goes, water flows. And the people who actually need to supplement with it are endurance athletes, heavy sweaters, people who are sick and losing fluids fast, those on strict keto, folks with certain medical conditions like POTS, and some older adults at risk of dehydration. If you're going to the gym for an hour or walking your dog, you don't need to slam 1000mg of sodium. You probably just need more water. We also talk about the GI side effects of stevia in a lot of electrolyte powders, how to actually tell if you're a salty sweater (lick test, or look for the white salt line on your hat — Paul's running caps are apparently evidence), why Gatorade actually gets unfairly roasted, the proper dosing window for endurance athletes, and — in true These Little Moments fashion — whether squishing a cockroach releases its eggs. Science was done. Verdict reached. You're welcome. ⭐ Please leave a 5-star review wherever you listen to this podcast 💪 Apply for 1:1 Online Coachinghttps://bodybyryan.com/coaching/ 🧮 Use my FREE Calorie Calculatorhttps://bodybyryan.com/calculator/ 📸 Follow me on Instagramhttps://www.instagram.com/bodybyryanfitness/ 🎵 Follow me on TikTokhttps://www.tiktok.com/@ryankassim?lang=eng ▶️ Subscribe on YouTubehttps://www.youtube.com/ryankassimlifeisgood

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About

Welcome to These Little Moments Podcast...I am your host...your Online Health & Wellness Coach, Ryan Kassim. On this podcast we discuss: weight loss, strength training, mental health and the little moments in life that created a lasting impact. I break down complicated health topics and make them easily digestible so you can create change TODAY. This podcast was born from my long journey with nutrition, fitness and mental health and I hope it helps creates change in your life as well. Welcome to These Little Moments Podcast.

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