THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential

Lizzie Merritt - Weight Loss Coach for Women Who Want To Feel Confident In Their Own Skin
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The Confident Body Podcast is for women who want to lose weight without dieting, stop emotional eating, and finally feel calm and confident in their body. If you know what to do to lose weight but can’t stay consistent, feel stuck in self-sabotage, or keep starting over even though you’re smart and capable, you’re in the right place. This podcast teaches brain-based weight loss using simple, science-backed tools that actually work with your brain instead of fighting it. You’ll learn how to stop emotional eating, break free from the on-again, off-again diet cycle, and build self-trust so weight loss feels steady instead of exhausting. We talk about the mental and emotional parts of weight loss that diets don’t tell you, like: Why motivation fades even when you want it badly How emotional eating is a brain pattern, not a personal failure Why dieting makes weight loss harder long term How to lose weight in a way that feels sustainable, calm, and doable Inside each episode, you’ll get shame-free strategies, practical brain science, and real-life tools to help you stop fighting yourself and start feeling in control around food. This is weight loss without restriction, without starting over every Monday, and without waiting to feel confident someday in the future. If you’re ready to stop feeling like you are the problem and start living the life you want to lose weight for, then this is the show for you.  www.confidentbody.coach LIGHT: The New Psychology of Weight Loss You Are A Miracle

  1. 1D AGO

    I either beat myself up or let myself off the hook

    Do you either beat yourself up… or let yourself off the hook when it comes to weight loss? You step on the scale and the number is higher than you hoped. Right away your brain starts replaying the week. “You shouldn’t have had bread at the restaurant.” “You knew better.” “What is wrong with you?” Or the voice goes the other way. “It’s fine.” “It doesn’t count.” “It was a stressful day.” Many women feel stuck between these two voices. One voice beats you up. The other voice lets everything slide. But neither one helps you lose weight. In this episode of The Confident Body Podcast, we talks about the three voices that show up in your head around food and weight loss. You will learn why shame shuts down the learning part of your brain and why ignoring mistakes doesn’t help either. Most important, you will learn about a third voice. This voice still holds you to a higher standard, but it also believes in you. Instead of saying: “What is wrong with me?” It asks: “What happened here?” That small shift helps you learn from your choices and start building real self-trust with food. In This Episode We Cover Why beating yourself up about food does not lead to weight loss The cycle between shame and “it doesn’t count” thinking How negative self-talk shuts down the learning part of the brain Why curiosity helps change habits faster than criticism How to move past the all-or-nothing dieting mindset A simple way to learn from mistakes instead of hiding from them Key Takeaway Most women think their choices are: Beat yourself up or Pretend it didn’t matter But real growth happens with a third voice: The voice that says, “I believe in you. Because I care about you, I care enough to help you learn from this.” That voice creates learning, growth, and lasting change.   Subscribe to The Confident Body Podcast If you enjoy this episode, make sure to subscribe so you never miss a conversation about: sustainable weight loss • emotional eating • building self-trust • breaking free from diet rules   PS: Let’s spread this message! There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting.   Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    22 min

  2. MAR 25

    I’m So Tired of Thinking About Food

    Have you ever thought: “I’m so tired of thinking about food all the time.” Not just eating it. Thinking about it. Planning it. Tracking it. Trying to decide what you should eat. For many women trying to lose weight, food can start to feel like a full-time job. Every meal feels like a decision. Every snack feels like a test. When that happens, it’s easy to think something is wrong with you. But that’s usually not the problem. In this episode of The Confident Body Podcast, we talk about why dieting can make food take up so much space in your brain. You’ll learn why strict food rules often lead to feeling rebellious around food, and why weight loss can feel mentally exhausting. We also talk about how learning to make your own choices around food can help you build real trust with yourself again. If you have ever wondered why food feels so complicated, or why you feel worn out from thinking about it, this episode will help you understand what is really going on. What You’ll Learn in This Episode Why dieting can make you think about food all the time • Why feeling rebellious around food is actually very normal • How food rules can create pressure in your brain • Why food can feel like a constant decision during weight loss • How learning to make your own choices around food can bring more calm Key Takeaway Dieting teaches you how to follow rules. But it often does not teach you how to make your own choices. When food decisions come from your own choices instead of strict rules, the pressure around food can start to ease. The goal is not perfect eating. The goal is learning how to trust yourself with food again. Listen If You’ve Ever Thought “I’m tired of thinking about food.” • “Why does weight loss feel so exhausting?” • “Why do I keep rebelling against diets?” • “Will I ever feel normal around food?” Subscribe to The Confident Body Podcast If you enjoy this episode, make sure to subscribe so you never miss a conversation about: sustainable weight loss • emotional eating • building self-trust • breaking free from diet rules   PS: Let’s spread this message! There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting.   Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    29 min

  3. MAR 18

    I keep gaining and losing the same 5 pounds

    Have you ever lost a few pounds…and then gained them right back when life got stressful? Maybe you got sick. Work got busy. Your family needed more from you. And before you knew it, the weight you just lost was back again. Then the thoughts start. “I just can’t stay consistent.” “Something must be wrong with me.” “Why does this keep happening?” Many women think they regain weight because they lack discipline. But that is usually not the real problem. Stress changes how your brain and body respond to food. When you are tired, overwhelmed, or running on empty, your brain looks for quick relief. Food is one of the fastest ways your brain knows how to feel better. In this episode of The Confident Body Podcast, we talk about why weight loss often falls apart during stressful times and what actually needs to change if you want your results to last. Because lasting weight loss does not require a calm life. It requires learning how to respond to stress in a new way. In This Episode We Cover Why many women gain and lose the same 5 pounds again and again • How stress affects cravings and appetite • Why pushing through stress can lead to overeating • The hidden pattern that keeps many busy women worn out • Why weight loss often resets during hard weeks • How small changes in how you respond to stress can protect your progress Key Insight From This Episode Many women believe weight loss will work once life finally slows down. But life rarely slows down for long. The women who keep weight off long term do not have easier lives. They simply learn to notice stress sooner and take care of themselves before they are completely worn out. Listen If You’ve Ever Thought “Why do I keep gaining and losing the same weight?” • “Why do I crave sugar when I’m stressed?” • “Why can’t I stay consistent with weight loss?” • “Why do I eat more when life feels overwhelming?” If you have ever asked yourself these questions, this episode will help you understand what is really going on. Subscribe to The Confident Body Podcast If you are tired of dieting and starting over, this podcast will help you learn the mental and emotional skills that make weight loss last. Each episode explores how your brain, habits, and stress patterns affect your ability to change your eating and trust yourself again.   PS: Let’s spread this message! There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting.   Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    30 min

  4. MAR 11

    Change Happens At the Speed of Safety

    If you’ve ever thought, “I know what to do to lose weight, so why can’t I just do it?” this episode is for you. In this special podcast swap episode, I sit down with Lia Pinelli, founder of The Fempire and host of The Life You Crave podcast, for a powerful conversation about sustainable weight loss, nervous system safety, and why diets keep failing smart, capable women. Together, we unpack why willpower feels strong in the morning but disappears at night, how diet culture has shaped your identity, and what it actually takes to stop yo-yo dieting for good. If you’re tired of starting over, battling emotional eating, and feeling like the problem is you, this episode will give you a completely different lens. Because the truth is: you don’t lack discipline. You lack safety. What We Cover in This Episode Why you can know what to do to lose weight and still not do it How your nervous system impacts emotional eating and cravings The hidden reason discipline creates more overeating The difference between a “dieter” and a “normal eater” How to redefine “normal” after an overeat Why sustainable weight loss requires curiosity, not shame The mental real estate cost of food noise and body obsession How to stop the identity cycle of “I always start over” Key Takeaway Long-term weight loss isn’t about tightening control. It’s about building safety in your nervous system so your brain no longer feels threatened by change. When you shift from punishment to curiosity, from fear to experimentation, and from identity-based shame to data-based learning, weight loss becomes sustainable. You change at the speed of safety. About Lia Penelli Lia Pinelli is the founder of The Fempire, a coaching community that helps women stop overeating and reclaim their mental real estate so they can live the lives they crave. Her work focuses on helping women access their power through food by addressing both emotional eating and the biochemical drivers of overhunger and overdesire. You can connect with Lia here: Website: https://www.liapinelli.com Podcast: The Life You Crave The Fempire Community: https://www.liapinelli.com If You Loved This Episode If you’re ready to stop yo-yo dieting, quiet food noise, and build weight loss that lasts without relying on willpower, make sure you: Subscribe to The Confident Body Podcast Leave a review so more women can find sustainable weight loss support Share this episode with a friend who’s tired of starting over   PS: Let’s spread this message There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting.   Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    1h 3m

  5. MAR 4

    What If I Regain the Weight?

    If you’ve lost weight before, regained it, and now find yourself terrified of repeating the past, this episode is for you. In today’s conversation, we’re breaking down what’s really happening when weight loss slows down, and why that fear you feel is often just an old memory firing, not a present-day warning. You’ll learn: Why sustainable weight loss naturally slows as you get closer to your goal The science behind metabolic adaptation and decreasing calorie needs Why the scale fluctuates daily (even when you’re doing everything right) How to stop treating the scale like a countdown clock Why urgency around weight loss creates more stress, not faster results How to trust yourself instead of the number If you’re tired of starting over, tired of obsessing over the scale, and ready for weight loss that lasts, this episode is for you.    PS: Let’s spread this message There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting.   Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    28 min

  6. FEB 25

    When “Just One More” Still Doesn’t Satisfy

    Have you ever noticed that you keep reaching for the next snack, even though it doesn’t actually satisfy you? In this episode of the Confident Body Podcast, we break down why food can feel promising in the moment but leave you feeling let down, frustrated, or guilty shortly after. This pattern isn’t about self-control or discipline. It’s about how your brain predicts relief and what happens when that prediction falls short. You’ll learn how dopamine reward prediction error explains the endless snack chase, why guilt makes the cycle stronger, and how to identify the emotional need your brain is actually trying to meet. This episode offers a calm, science-based explanation for emotional eating and practical ways to interrupt the pattern without judgment. If you struggle with emotional eating, constant snacking, or feeling dissatisfied after eating, this episode will help you understand what’s really happening and how to respond with clarity and self-trust. What You’ll Learn in This Episode Why you keep reaching for food even when you’re not hungry How dopamine reward prediction error drives the snack-chasing cycle The difference between sensory relief and emotional resolution Why food often falls short when you’re seeking comfort or stress relief How self-judgment creates guilt and intensifies emotional eating Simple ways to pause the cycle and gather information instead of blame   PS: Let’s spread this message There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting. Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    17 min

  7. FEB 18

    How Do I Find My Purpose?

    Have you ever felt like your real life will begin after you lose the weight? In this deeply honest episode of The Confident Body Podcast, we explore one powerful question: How do I find my purpose? This conversation began with a simple question from my daughter, and it led to something so many women are quietly wondering themselves. If you’ve been waiting to feel confident, worthy, or ready before stepping into your calling, this episode is for you. Because your purpose is not hiding under your body. It’s available right now. In This Episode, We Cover: The real science behind discovering your purpose Why waiting for weight loss keeps you stuck The difference between “life purpose” and “season purpose” Four research-backed ways to uncover meaning in your life Why your path may feel slow, unclear, or meandering How to stop postponing your gifts You’ll also hear my personal story of searching for purpose, including a pivotal 1am moment of asking, “What’s the point of all this?” There was no lightning bolt answer, but that question began a trail of breadcrumbs that led me exactly where I was meant to go. If you’ve ever felt behind, confused, or unsure of your calling, this episode will remind you that growth often feels like wandering while it’s happening. We explore four research-backed pathways to discovering purpose: Ikigai – the intersection of what you love, what you’re good at, what the world needs, and what you can be paid for Values clarification – identifying what truly matters to you beyond a number on the scale Energy audits – noticing what lights you up and what drains you Service-based meaning – how contribution expands your life Your life does not begin after the scale changes. It begins when you decide to show up. PS: Let’s spread this message There are women who need to hear that their purpose is not 20 pounds away. If you host a podcast, or you know someone whose audience includes women stuck in the weight loss waiting room, I would love to bring this conversation to them. You can reach me at: lizzie@confidentbody.coach Let’s get this message into the hands of the women who are ready to stop waiting.   Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    31 min

  8. FEB 11

    Maybe I Don’t Want It Bad Enough

    Have you ever tried to lose weight and thought, “If I really wanted this, I’d be doing better by now”? This episode is for the woman who knows what to do, has tried everything, and still feels stuck. Not because she’s lazy. Not because she lacks willpower. But because her nervous system doesn’t feel safe letting go of food yet. In this episode of The Confident Body Podcast, we unpack the quiet, painful belief that maybe you just don’t want weight loss badly enough, and why that belief is completely wrong. You’ll hear a powerful analogy that explains why smart, capable women hold on to food even when they want change, how diet culture taught you to blame yourself instead of understanding your body, and what’s actually happening in your nervous system when weight loss feels hard. We talk about emotional eating, stress eating, and why food can feel necessary during hard seasons. You’ll learn how your brain prioritizes safety over weight loss, why willpower breaks down under stress, and how shame keeps you stuck in the cycle of starting over. This episode also introduces a safer, science-based way forward using the LIGHT framework, helping you move from self-blame to self-trust, and from forcing change to creating safety. If you’ve ever said: “I must not want it bad enough” “Why can’t I just do what I know?” “Food is the only thing that helps me cope” “I keep starting over and I’m exhausted” This conversation will feel like a deep exhale. In this episode, you’ll learn: Why wanting weight loss badly has never been the problem How your nervous system uses food as protection Why willpower and discipline fail under stress How emotional eating makes sense from a biological perspective What to do instead of blaming yourself when you overeat How to feel safe enough to change without forcing or fighting yourself This episode is rooted in psychology, nervous system science, and real-life weight loss experiences, explained in simple language that actually makes sense. Get the book my new book LIGHT: The New Psychology of Weight Loss CLICK HERE to get it in ebook format. Or CLICK HERE to get in in hard cover or audiobook. Also, check out my first book: You Are A Miracle

    36 min
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About

The Confident Body Podcast is for women who want to lose weight without dieting, stop emotional eating, and finally feel calm and confident in their body. If you know what to do to lose weight but can’t stay consistent, feel stuck in self-sabotage, or keep starting over even though you’re smart and capable, you’re in the right place. This podcast teaches brain-based weight loss using simple, science-backed tools that actually work with your brain instead of fighting it. You’ll learn how to stop emotional eating, break free from the on-again, off-again diet cycle, and build self-trust so weight loss feels steady instead of exhausting. We talk about the mental and emotional parts of weight loss that diets don’t tell you, like: Why motivation fades even when you want it badly How emotional eating is a brain pattern, not a personal failure Why dieting makes weight loss harder long term How to lose weight in a way that feels sustainable, calm, and doable Inside each episode, you’ll get shame-free strategies, practical brain science, and real-life tools to help you stop fighting yourself and start feeling in control around food. This is weight loss without restriction, without starting over every Monday, and without waiting to feel confident someday in the future. If you’re ready to stop feeling like you are the problem and start living the life you want to lose weight for, then this is the show for you.  www.confidentbody.coach LIGHT: The New Psychology of Weight Loss You Are A Miracle

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