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 200th Episode Gift: Your Wellness Strategy

    Send a text 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

  2. FEB 26

    The Art of Calm

    Send a text 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

  3. FEB 19

    Our Bodies Signals’-Emotions & Rest

    Send a text This week’s episode is a very real one for me. I share a life update, the emotional rollercoaster I’ve been quietly riding, and how I stayed grounded in my program even when my heart and mind were all over the place. If you’ve been holding it together lately, this episode may feel like a deep exhale. This one is honest, and grounding, especially for those of us managing full lives while trying to live intentionally. Quote of the Week: “The wound is the place where the Light enters you.” — Rumi Citations: Raichle, M. E., et al. (2001). A default mode of brain function. Proceedings of the National Academy of Sciences. Gross, J. J., & Levenson, R. W. (1997). Hiding feelings: The acute effects of inhibiting positive and negative emotion. Journal of Abnormal Psychology. Appleton, A. A., et al. (2013). The association of emotional suppression with inflammation and health outcomes. Journal of Psychosomatic Research. Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review. Adam, T. C., & Epel, E. S. (2007). Stress, eating and the reward system. Physiology & Behavior. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    19 min

  4. FEB 12

    Love Re-Release: Why Not Chose Love

    Send a text This week’s episode is not what I originally planned. I’m sharing this from the ER, and moments like this have a way of clarifying everything. When health feels uncertain and life narrows to what truly matters, the noise falls away. So instead of a new episode, I’m re-releasing my very first one as a reminder to ground ourselves in what actually works. In seasons of striving, tracking, optimizing, and pushing toward goals, it’s easy to forget the foundation beneath it all. The title of that first episode is Why Not Choose Love, and it feels especially relevant right now. Not love as a cliché or a soft sentiment, but as a deliberate choice in how we think, respond, and show up. When fear rises and circumstances feel out of our control, love remains available. If you’ve been carrying stress, pressure, or uncertainty, I invite you to return with me to this simple but powerful question: why not choose love? Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    25 min

  5. FEB 5

    Longevity & Relationships

    Send a text There are moments in life when you realize — very clearly — who and what is holding you up. This week, I found myself thinking deeply about the people who show up quietly, consistently, and without needing anything in return. And it made me reflect on how much of what weighs us down isn’t physical at all — it’s emotional, and relational. This episode is an invitation to look at relationships differently. Not through the lens of fixing, forcing, or holding on tighter — but through honesty, acceptance, and relief. If you’ve ever felt exhausted by relationships, confused by love, or curious about what truly helps us feel lighter — this one is for you. References 1.    Waldinger, R. J., & Schulz, M. S. (2010). What makes a good life? Lessons from the longest study on happiness. Harvard Study of Adult Development, Harvard Medical School. 2.    Waldinger, R. J. (2015). What makes a good life? Lessons from the longest study on happiness. TED Talk. Harvard University. 3.    Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. 4.    Gottman, J. M., & Levenson, R. W. (2000). The timing of divorce: Predicting when a couple will divorce over a 14-year period. Journal of Marriage and Family, 62(3), 737–745. 5.    Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press. 6.    Gross, J. J. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    43 min

  6. JAN 29

    Allergens, Intuition, & Listening to the Body

    Send a text This week we’re heading into week three of the challenge, and I want to talk about something subtle that can quietly make everything feel harder—your energy, your focus, your patience, even your progress. I’ve been thinking a lot about how often we push through discomfort without ever stopping to ask why it’s there. And how, as women who manage full lives and full calendars, we’re incredibly skilled at overriding ourselves instead of listening. In today’s shorty episode, I invite you to slow down just enough to notice what your body has been trying to tell you all along. This is about strength without force, awareness without judgment, and learning how to trust yourself again in a world that constantly asks you not to.  If you’ve ever felt like something was “off” but couldn’t quite put your finger on it, this conversation is for you. Quote of the Week: “The body is your instrument. Learn to play it well.” — Martha Graham References Skypala, I. J., & Venter, C. (2019). Food intolerance: Clinical perspectives and management. Nutrients, 11(7), 1684. https://doi.org/10.3390/nu11071684 Turner, P. J., & Campbell, D. E. (2019). Epidemiology of food allergy. Journal of Allergy and Clinical Immunology, 143(1), 37–44. https://doi.org/10.1016/j.jaci.2018.11.003 Fletcher, J., & Adolphus, K. (2021). Food intolerance and mental health: Associations with anxiety and depression. Nutrients, 13(12), 4386. https://doi.org/10.3390/nu13124386 Phillips, C. M., Chen, L. W., Heude, B., Bernard, J. Y., Harvey, N. C., Duijts, L., … Godfrey, K. M. (2019). Dietary inflammatory index and metabolic health. Journal of Clinical Endocrinology & Metabolism, 104(12), 6118–6128. https://doi.org/10.1210/jc.2019-00294 Esposito, K., Kastorini, C. M., Panagiotakos, D. B., & Giugliano, D. (2011). Mediterranean diet and metabolic syndrome. Journal of the American College of Cardiology, 57(11), 1299–1313. https://doi.org/10.1016/j.jacc.2010.09.073 Hotamisligil, G. S. (2006). Inflammation and metabolic disorders. Nature, 444, 860–867. https://doi.org/10.1038/nature05485 Saltiel, A. R., & Olefsky, J. M. (2017). Inflammatory mechanisms linking obesity and metabolic disease. Journal of Clinical Investigation, 127(1), 1–4. https://doi.org/10.1172/JCI92035 Oddy, W. H., Allen, K. L., Trapp, G. S., Ambrosini, G. L., Black, L. J., Huang, R. C., … Mori, T. A. (2018). Dietary inflammatory index and mental health. British Journal of Nutrition, 119(8), 1–10. https://doi.org/10.1017/S0007114518000218   Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    16 min

  7. JAN 22

    Think Again — The VERITAS System

    Send a text What if the reason things feel harder than they should isn’t because you’re undisciplined, unmotivated, or doing it wrong—but because the system you’re using was never designed for the life you’re actually living? In this episode, I invite you to pause the self-judgment and take a gentler, more curious look at what’s really driving your follow-through (or lack of it). If you’ve ever felt like you’re carrying a lot, managing everything, and still wondering why your goals feel just out of reach, this conversation is for you. If you’re in our 30-day challenge—or honestly, if you’re just craving a way forward that feels more compassionate and more effective—this episode offers a perspective shift that might change how you see everything you’re working toward. Quote of the Week “The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind.” — William James Citations Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. International Universities Press. Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    25 min

  8. JAN 15

    30-Day Challenge: Hitting the Goal

    Send a text What if the next 30 days weren’t about fixing everything… but about proving something to yourself? In this episode, I invite you into a challenge that’s intentionally simple, quietly powerful, and very different from the usual “do more, be more” approach. If you’ve ever felt overwhelmed by goals, burned out by resets, or frustrated that motivation fades faster than you expected—this conversation is for you. If you’re ready for a challenge that travels with you, adapts to real life, and strengthens your relationship with yourself—press play and walk with me. Quote of the Week: “Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine Citations: Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman. Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265. Let’s go, let’s get it done. Get more information at: http://projectweightloss.org

    24 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 - 2026
  • Episodes
    200
  • Rating
    Clean
  • Copyright
    © 2026 Project Weight Loss
  • Show Website
    Project Weight Loss

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