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

    The World Cup, and a Thousand and One Places to See

    Send us Fan Mail This week, with the World Cup finals in full swing and my last team, France, still standing, I'm taking my podcast audience on a trip through 101 "so to speak" places I've loved and a few I'm still chasing — from watching monarch butterflies blanket the forests of Michoacán by the millions, to the light-and-shadow "descending serpent" that slides down the Kukulkan Pyramid at Chichén Itzá every equinox, to leaving a piece of my late sister's memory at the Sagrada Família in Barcelona, to a total stranger's kindness outside the Anne Frank House in Amsterdam; I open up about the sister who raised me and first showed me the world, walking the Camino de Santiago, and why I believe you don't need a passport to practice the same curiosity, humility, and connection travel gives you — you can find it in your own neighbor, your own hometown, even a stadium watch party.    Quote of the Week:   It is time for parents to teach young people early on that in diversity there is beauty and there is strength. -Maya Angelou  Episode 69: 3 Simple Strategies to Lose Weight or Stay Your Course While Traveling  Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  2. Jul 9

    The 24-Hour Body Clock That Controls Your Weight, Sleep & Energy

    Send us Fan Mail In this episode, I am offering something that has genuinely changed the way I think about my body — the circadian rhythm.  I share what this 24-hour internal clock actually is, why researchers say it runs everything from your metabolism and hormones to your sleep and immunity, and how understanding it gave me a whole new perspective on the ongoing conversation around meal timing and breakfast.  I walk through a few practical strategies rooted in circadian science that you can simply be aware of and explore in your own life. And yes — I am raising my hand on the late-night phone habit, because that quote of the week? It hit home for me too. Come learn something new about the incredible, intelligent design of your own body. QUOTE OF THE WEEK “Studies have shown that every hour you’re still on your mobile phone, tablet, laptop, or watching TV at night, melatonin is suppressed by 30 minutes.” — Dr. Satchin Panda, The Circadian Code CITATIONS  ·      Panda, S. (2019). The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight. Rodale Books. ·      Circadian rhythm science and the suprachiasmatic nucleus (SCN): National Institute of General Medical Sciences (NIGMS). Circadian Rhythms. U.S. Department of Health and Human Services. https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx ·      Insulin sensitivity and meal timing: Saad, A., et al. (2012). Diurnal pattern to insulin secretion and insulin action in healthy individuals. Diabetes, 61(11), 2691–2700. ·      Circadian disruption and metabolic health: Scheer, F. A. J. L., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), 4453–4458. ·      Shift work and health outcomes: Wang, X. S., Armstrong, M. E. G., Cairns, B. J., Key, T. J., & Travis, R. C. (2011). Shift work and chronic disease: the epidemiological evidence. Occupational Medicine, 61(2), 78–89. ·      Social jet lag: Wittmann, M., Dinich, J., Merrow, M., & Roenneberg, T. (2006). Social jetlag: misalignment of biological and social time. Chronobiology International, 23(1-2), 497–509. ·      Melatonin suppression and blue light/screens: Harvard Health Publishing. (2020). Blue light has a dark side. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side ·      https://www.goodreads.com/work/quotes/59135872-the-circadian-code-lose-weight-supercharge-your-energy-and-transform Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  3. Jul 2

    Finding Fun - A Life Well Lived

    Send us Fan Mail What if the fun you're chasing is actually working against you? This week I'm digging into why some fun fades the second it's over, while other fun sticks with you for years — and it comes down to a couple of things researchers can actually explain. I'm also giving you my go-to system, VERITAS, for building fun into your life on purpose — even when things are hard, even when you're short on time. If you've ever felt like you "used to" have more fun, this episode is for you. In This Episode●     Why fun is more than just pleasure — the real ingredients behind it (joy, engagement, and meaning) ●     The research on intrinsic motivation (Self-Determination Theory) and why fun you choose beats fun you're told to have ●     What the Stoics actually believed about pleasure, and why it still applies today ●     My VERITAS system for building real, intentional fun into your life — step by step Quote of the Week"Very little is needed to make a happy life. It is all within yourself, in your way of thinking and in your way of living." — Marcus Aurelius Citations & Sources●     Deci, E. L., & Ryan, R. M. — Self-Determination Theory, on intrinsic motivation and autonomy ●     Deci, E. L., Koestner, R., & Ryan, R. M. (1999). A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. Psychological Bulletin. ●     Csikszentmihalyi, M. — Flow: The Psychology of Optimal Experience, on flow states and optimal challenge ●     Boothby, E. J., Clark, M. S., & Bargh, J. A. (2014). Shared experiences are amplified. Psychological Science. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  4. Jun 25

    Real People: Why "Ordinary" vs. "Powerful" Is a Lie

    Send us Fan Mail We've all used the phrase "real people" — meaning the regular folks, the everyday ones, as opposed to the famous, the wealthy, the powerful. But what if that whole distinction is a lie? This week, I'm pulling apart the binary between "ordinary" and "extraordinary" — sharing a story from my own childhood, a lesson from my years writing public policy, and some genuinely surprising research on what actually makes us alike. Spoiler: the line between you and a billionaire is a lot thinner than either of you think. Grab your coffee — this one's personal.   Quote of the Week  “If it’s not accessible to the poor, it is neither radical nor revolutionary”   Citations ·       Witherspoon, D.J., Wooding, S., Rogers, A.R., et al. (2007). Genetic similarities within and between human populations. Genetics, 176(1), 351–359. https://doi.org/10.1534/genetics.106.067355 ·       Ekman, P., Friesen, W.V., O'Sullivan, M., et al. (1987). Universals and cultural differences in the judgments of facial expressions of emotion. Journal of Personality and Social Psychology, 53(4), 712–717. https://pubmed.ncbi.nlm.nih.gov/3681648/ ·       Systematic review (2025) of 21 peer-reviewed studies (1972–2024) on cultural differences in the production of emotional facial expressions. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC12907163/ ·       Killingsworth, M.A. (2024). Money and Happiness: Extended Evidence Against Satiation. Happiness Science. https://happiness-science.org/money-happiness-satiation/ ·       Killingsworth, M.A., Kahneman, D., Mellers, B. (2023). Income and emotional well-being: A conflict resolved. Proceedings of the National Academy of Sciences, 120. (referenced in CBC coverage: https://www.cbc.ca/radio/costofliving/money-can-buy-happiness-1.7107592) ·       "If it's not accessible to the poor, it is neither radical nor revolutionary" — widely circulated activist quote since at least 2016; original source unattributed.   Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  5. Jun 18

    This Unsexy Food Might Be the Secret to a Longer Life

    Send us Fan Mail The Quiet Power of Legumes. What if the secret to a longer, healthier life isn’t trendy, expensive, or Instagram-worthy — it’s sitting in a can in your pantry right now? Today, I break down why legumes show up again and again in the diets of the world’s longest-living people, and how to add them to your plate without overhauling your life. Calls to Action •       Rate and subscribe to Project Weight Loss •       Share this episode with someone who needs a gentle nudge toward sustainable habits •       Try one of the three legume swaps this week and tag the show Citations & Sources Darmadi-Blackberry, I., Wahlqvist, M. L., Kouris-Blazos, A., Steen, B., Lukito, W., Horie, Y., & Horie, K. (2004). Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pacific Journal of Clinical Nutrition, 13(2), 217–220. Buettner, D., & Skemp, S. (2016). Blue Zones: Lessons From the World’s Longest Lived. American Journal of Lifestyle Medicine, 10(5), 318–321. Stanley, E. (Lord Derby). "Those who think they have no time for healthy eating will sooner or later have to find time for illness." (Widely attributed quote, often cited in health and wellness literature.) Disclaimer This podcast is for informational and educational purposes only and is not intended as medical advice. Listeners with specific health conditions or dietary needs should consult their healthcare provider or a registered dietitian. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  6. Jun 11

    I Can’t Get No Satisfaction — Or Can I?

    Send us Fan Mail The Capacity to Have and Live “Whole” - Contentment What if the word you’ve been underestimating your whole life is the very key to what you’ve been reaching for?  In this episode, we explore contentment — not as a lesser version of happiness, but as the deep, stabilizing foundation from which real growth, goals, and real quality of life are built. We’ll walk through the “Goal Sandwich framework” for grounding your desires in what you already have. We’ll unpack the concept of capacity — your internal readiness to hold good things when they arrive. And we’ll close with three reflection questions designed to take you from the surface all the way to your soul. This one is foundational. This one is for you.   Quote of the Week:   “He who is not contented with what he has, would not be contented with what he would like to have.”— Socrates   I want to leave you with three questions to carry into your week. To sit with. Let them breathe.   1.  What am I happy with right now? (The surface check-in. Start here. It’s a valid place to begin.)   2.  What brings me genuine satisfaction? (Go deeper. What actually feels like enough? What do you already have that you truly wanted?)   3.  Do I have the capacity to hold this satisfaction? (The transformational question. Am I willing to let this be real? Am I home to receive what I’ve already been given?)   That third question — that is where the work lives. That is where wellness deepens from concept into lived experience. This is where our maintenance of the good things we build remains. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  7. Jun 4

    The Missing Piece That Makes Exercise Actually Stick (Exercise Part 2)

    Send us Fan Mail I have been in your shoes — starting strong, riding the wave of motivation, and then one day, without warning, just... stopping. In this episode, I dig into why that happens, and I promise you, it is not a willpower problem. It is an experience problem — and once you understand the difference, everything changes. I am sharing research-backed strategies that are so simple, so doable, that you might actually laugh at how practical they are. We are talking about what your brain actually needs to want to keep going — and how you can give it that without overhauling your life. Whether you have tried and quit a dozen times, or you are just trying to make movement feel less like a punishment, this episode is going to give you something real to work with this week. Come take a listen — your future self will thank you. QUOTE OF THE WEEK "Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." — John F. Kennedy CITATIONS (Reference Format) 1.    Karageorghis, C. I., & Priest, D. L. (2012). Music in the exercise domain: A review and synthesis. International Review of Sport and Exercise Psychology, 5(1), 44–66. Referenced in relation to findings consistent with research published in the Journal of Sport and Exercise Psychology on music reducing perceived exertion during exercise. 2.    Milkman, K. L., Minson, J. A., & Volpp, K. G. M. (2014). Holding the hunger games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299. Wharton School, University of Pennsylvania. Research on pairing enjoyable activities with necessary behaviors to increase exercise follow-through. 3.    Dishman, R. K., & Buckworth, J. (1996). Increasing physical activity: A quantitative synthesis. Medicine & Science in Sports & Exercise, 28(6), 706–719. University of Georgia. Long-term review identifying social support as one of the most consistent predictors of exercise adherence over time. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

  8. May 28

    Stop Waiting to Feel Motivated: The Exercise System That Actually Works

    Send us Fan Mail Have you been "about to start exercising" for longer than you'd like to admit? You're not lazy — you're human. And that's exactly the problem this episode solves. In Part 1 of this two-part series, we're ditching the motivation myth and replacing it with something that actually works: a simple, research-backed system that takes the decision-making out of exercise entirely. Because the hardest part of working out isn't doing it — it's deciding whether to do it. We're covering three practical strategies: how to track your movement so your brain stays in the game, how to pre-decide your "when and where" so you stop negotiating with yourself at the worst possible moment, and how to set up your environment so starting feels almost effortless. No gym membership required. No perfect schedule. Just a system your brain can actually follow. Don't miss Part 2 next week — that's where we talk about how to make your brain WANT to come back to exercise again and again.   Quote of the week:  "We are what we repeatedly do. Excellence, then, is not an act but a habit." — Aristotle 1. Self-Monitoring / Tracking (Meta-Analysis) Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701. 2. Implementation Intentions ("If-Then" Planning — Columbia University) Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. 3. Activation Energy / Environment Design (Habit Formation) Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House. (draws on MIT behavioral research) Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. (Stanford behavioral design) Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

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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 - 2026
  • Episodes
    219
  • Rating
    Clean
  • Copyright
    © 2026 Project Weight Loss
  • Show Website
    Project Weight Loss

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