Project Weight Loss

Fina Perez
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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. 2H AGO

    The Honest Money Conversation We All Need

    Send us Fan Mail Episode 206 Sorry I am late today -love ya This week, I’m opening up a conversation that many of us avoid—but all of us feel. Money. Not the polished, curated version we see online… but the real, behind-the-scenes truth about what’s coming in, what’s going out, and the quiet stress it can carry. If things feel tight right now… if you’ve been avoiding your numbers… if you’ve ever wondered whether you need to earn more or spend less—but haven’t wanted to face the answer—this episode is for you. We’re not talking about complicated strategies or financial jargon. We’re talking about honesty. The kind that changes everything. I’ll walk you through the two levers we actually have, the one question that can shift your entire financial direction, and why understanding who you are with money matters more than any perfect plan. We’ll also connect something we don’t talk about enough: how money stress shows up in our bodies, our eating, our sleep, and our relationships. Because this isn’t just about dollars. It’s about your life. If you’ve been feeling the weight of it all… this conversation might be the place where things start to feel a little lighter. Press play when you’re ready to tell yourself the truth. Quote of the Week “Do not save what is left after spending, but spend what is left after saving.” — Warren Buffett Citations  Kahneman, D. (2011). Thinking, Fast and Slow. Farrar, Straus and Giroux. Consumer Financial Protection Bureau (CFPB). Research on financial habits and automatic savings systems. American Psychological Association (APA). (2023). Stress in America reports on financial stress and health impacts. Epictetus. Enchiridion (translated works on Stoic philosophy). Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    16 min

  2. APR 9

    GLP-1: Curiosity - Without the Hype

    Send us Fan Mail This week, I’m taking a curious, watch-and-see approach to GLP-1 medications—things like semaglutide, Ozempic, Wegovy. We’ll cover the research-backed potential benefits, the side effects, what happens after stopping, and why the conversation is about much more than just weight.  No judgment, no pressure, just information, reflection, and a reminder that your choices are personal and worth considering thoughtfully. Tune in if you want to explore GLP-1 medications from a place of curiosity and clarity. Quote of the Week: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Will Durant   Citations 1.    Wilding, J. P. H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384, 989–1002. 2.    Rubino, D., et al. (2021). Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance. Diabetes, Obesity and Metabolism. 3.    SELECT Trial Investigators (2023). Semaglutide and Cardiovascular Outcomes in Obesity. New England Journal of Medicine. 4.    Drucker, D. J. (2018). Mechanisms of Action and Therapeutic Application of GLP-1. Cell Metabolism. 5.    Baggio, L. L., & Drucker, D. J. (2007). Biology of Incretins. Gastroenterology. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    19 min

  3. APR 2

    Day One Starts Now: Stop Waiting, Start Living

    Send us Fan Mail Day One Starts Now: The Simple Reset That Finally Makes Weight Loss Stick   I caught myself the other day. In the middle of everything going on… I stopped doing the one thing that always helps me. Planning. Not because I don’t believe in it—but because life got heavy, real, and honestly… a little overwhelming. And that’s when it hit me. This is exactly when I need a Day One. Not Monday. Not next week. Not when things “calm down”… because let’s be honest—when does that actually happen? So in this episode, I’m walking you through what Day One really looks like when life isn’t perfect… when you’re tired, stretched, and still expected to show up. I share what I’m doing right now, the simple shift that changes everything, and why starting small—like really small—might be the most powerful thing you do. If you’ve been waiting for the “right time”… this is your sign. Let’s go. Quote of the Week: “A year from now you may wish you had started today.” — by Karen Lamb   Citations Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    17 min

  4. MAR 26

    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

  5. 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

  6. 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

  7. 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

  8. 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
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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
    206
  • Rating
    Clean
  • Copyright
    © 2026 Project Weight Loss
  • Show Website
    Project Weight Loss