100 episodes

Six Miles to Supper is about how to lose weight and keep it off. I personally used intermittent fasting and walking 6 miles a day to lose 80 pounds and keep it off. I want to share my journey, including tips and tricks I've found along the way, to help encourage others to reach their goal weight.

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

Six Miles To Supper Kayla Cox

    • Health & Fitness
    • 4.7 • 160 Ratings

Six Miles to Supper is about how to lose weight and keep it off. I personally used intermittent fasting and walking 6 miles a day to lose 80 pounds and keep it off. I want to share my journey, including tips and tricks I've found along the way, to help encourage others to reach their goal weight.

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

    Perfectionism Is The Enemy of Weight Loss: Here Are 3 Ways to Defeat It

    Perfectionism Is The Enemy of Weight Loss: Here Are 3 Ways to Defeat It

    Perfectionism is a dangerous enemy on the weight loss journey. In this podcast, we're going to talk about how to defeat it. 
    The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4
    The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p
    Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4
    Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/
    Private coaching with Kayla: https://sixmilestosupper.com/coaching
    Courses with Kayla: https://sixmilestosupper.com/course
    Overcoming Weight Loss Obstacles: https://amzn.to/2R1EVqA

    • 17 min
    My Manifesto: What I believe about food, exercise, and fasting, as they relate to weight loss

    My Manifesto: What I believe about food, exercise, and fasting, as they relate to weight loss

    In today's episode, I outline my manifesto: the things I believe about food, exercise, and fasting, as they relate to weight loss. For the text version of the manifesto, visit this link: https://sixmilestosupper.com/the-six-miles-to-supper-manifesto/ 
    The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p
    Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4
    Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/
    Private coaching with Kayla: https://sixmilestosupper.com/coaching
    Courses with Kayla: https://sixmilestosupper.com/course
    The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4
    Overcoming Weight Loss Obstacles: https://amzn.to/2R1EVqA

    • 13 min
    Fasting Success Story: Justin Dorff Lost 50 Pounds in 2.5 Months With Extended Fasting

    Fasting Success Story: Justin Dorff Lost 50 Pounds in 2.5 Months With Extended Fasting

    In this interview, I talk to Justin Dorff, an intermittent fasting coach and YouTuber who lost 50 pounds in 2.5 months with extended fasting.
    Connect With Justin:
    On YouTube: https://www.youtube.com/channel/UCzNboS4xv0CekKBs_K3CLGw
    Facebook: https://www.facebook.com/justin.dorff.5
    Signup For Justin's Newsletter: https://mailchi.mp/maxeffectfitness/newsletter-registration
    The Laid Back Guide to Weight Loss Maintenance: https://amzn.to/3RUTT1p
    Overcoming Weight Loss Obstacles: https://amzn.to/3PJD6M4
    Intermittent Fasting Workbook: https://sixmilestosupper.com/workbook/
    Private coaching with Kayla: https://sixmilestosupper.com/coaching
    Courses with Kayla: https://sixmilestosupper.com/course
    The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted https://amzn.to/2QjgUJ4
    Overcoming Weight Loss Obstacles: https://amzn.to/2R1EVqA
     

    • 25 min
    Update on My Hiatus, a Modified Media Fast, and a Bit About 2024

    Update on My Hiatus, a Modified Media Fast, and a Bit About 2024

    In today's episode I'm giving an update on my hiatus from this podcast and YouTube channel, my modified media fast, the projects I completed since we last spoke, and a look at what I'm thinking about for 2024. (: 
    Links to the various and sundry things mentioned in this episode:
    My Newsletter
    Julia Cameron's The Artist's Way on Amazon
    The Laid Back Guide to Weight Loss Maintenance
    Overcoming Weight Loss Obstacles
    The Swamps of Dorscha (Book II in the Forgotten Portal series)
    Intermittent Fasting Workbook
    Slow and Steady Success Academy
    Become an Insider on Youtube
    Discord Server Subscription
    Video: Intermittent Fasting During the Holidays
    Interivew on Justin Dorff's Channel
     
    AI Generated Transcript of this Podcast Episode
    Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. On this episode, we're going to talk about all the things I've been up to since I've been on hiatus from this podcast.
     
    First of all, I would like to say I'm sorry, I forgot to update you and let you know that I was on hiatus from this podcast. I realized today as I was going through the last podcast that I recorded, I really listened to it because I thought, surely I said, you know, I'm going on hiatus, but I didn't do that.
     
    So if you are not subscribed to my newsletter and you don't watch my YouTube, you might have been wondering where I was. And by the way, if you'd like to subscribe to my newsletter or if you're interested in any of the things that I'm going to be talking about, you can find the links in the show notes for this episode.
     
    The newsletter is really the best way to kind of keep up with what I'm doing because there are so many different places where I'm active that is easy for me to forget to update one. So in mid-September, I started looking around at my life and looking at, you know, how things went this past year and kind of thinking about what kind of direction I wanted to head in 2024.
     
    And I realized I had all these projects that were sitting there, unfinished things I had been working on but had never really, you know, got them to the finish line. And so I thought, you know, I really want to finish these things by the end of the year. I knew that I couldn't continue doing the same schedule I had been doing and still try to finish these things.
     
    I had already tried that and it had not worked. And that's the definition of insanity. Doing the same thing over and over again and expecting a different result. So I decided to go on a modified media fast. So if you've never read the excellent book by Julia Cameron called The Artist Way, you may not know what a media fest is, but a media farce is basically taking a break from consuming other people's creativity.
     
    Now she recommends a seven day strict media fest, meaning for seven days straight, you don't read anything written by anyone else. You don't listen to music. You don't consume anybody else's creativity. And and it's a very great exercise. I highly recommend it to anybody. But I knew that that kind of strict fasting wasn't going to be sustainable for the amount of time that I guessed that this was going to take.
     
    Now, I was a little bit wrong in how long I thought this media fest would go on. I thought really I would be done. Maybe, you know, after a month and then after I kind of got into it, I thought, well, maybe it'll be more like Halloween. As it turned out, it was mid-November before I was finished. And quite frankly, I'm still trying to get caught up and really restarted back on those things that I wanted to do.
     
    For example, this is the first podcast episode I've created since the Media Fest was over. So what was I doing on the media Fest? How did I do it and why did I do it? So the way I de

    • 26 min
    Autonomy & Intermittent Fasting

    Autonomy & Intermittent Fasting

    In this episode I talk about the importance of autonomy when practicing intermittent fasting for weight loss. 
    An AI generated transcript is below.  
    Links:
    Private Coaching With Kayla
    Sign up for my weekly newsletter
    My Books (ebook or paperback) on Amazon:
    The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
    Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 
    Get the audiobook for free with a 30 day FREE TRIAL from Audible
    My young adult fiction novel: Escape From Olshek's Castle 
    ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
    Begin AI Generated Transcript
    Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over 80 pounds with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey. In today's episode, we're going to talk about the importance of autonomy with intermittent fasting.
    I recently read a really good book on motivation called Drive by Daniel Pink. And in that book, he talks about motivation and what are the ingredients that need to be present in order for motivation to occur. And he says it comes basically down to three elements autonomy, mastery and purpose. And in today's episode, we're going to just focus on the idea of autonomy.
    Autonomy comes from two Greek words Otto's meaning self and numerous meaning law. When you put that together, all it really means is when you have autonomy, you are governing yourself, you're giving yourself rules, and then you are following them. And if you don't feel like you have autonomy, then you lose motivation. In other words, when you start to feel like other people are in control of your weight loss journey or they're in control of your fasting, you're going to feel less in control.
    You're going to feel like you don't have autonomy and then you're going to lose motivation. So it's important to listen to how you are feeling on the weight loss journey and to, you know, like if you ever start to feel like you're not in control, that's a red flag. And so I'm going to go through a few areas where I feel like a lot of us can start to feel like we don't have autonomy.
    But really, this is an illusion. Ultimately, you are in control of every single aspect of the weight loss journey. So let's talk about the fasting window itself, because that's where a lot of people have trouble. Ultimately, you are in control of what you allow yourself in the fasting window. But too often it can be, you know, a thing where maybe you've heard like, oh, well, you can't have anything at all, or you're not allowed to have a mint, or you can't have gum or you can't have cream in your coffee.
    And then you can think that that rule is forcing you to do something you don't really want to do. But the truth is, it is your choice whether to adopt that rule for yourself or not. It's a trap to adopt that rule for yourself and then to feel resentful of the person who you got the rule from. The truth is, there is no intermittent fasting police.
    So if you want to have cream in your coffee or you want to have a piece of gum or you want to have a spoonful of peanut butter in the fasting window, because that's what gets you through it. That's okay. You also have autonomy in the eating window. You get to decide what to eat and what not to eat and how much to eat.
    If you want to eat higher calorie kind of foods or things, you know, have a lot of sugar, a lot of salt or a lot of fat, you can do that. You're in control of every bite that goes into your body. And yet sometimes you can start to forget that, you know, you might think the other people are forcing you to eat a certain wa

    • 6 min
    Bad Days on the Weight Loss Journey

    Bad Days on the Weight Loss Journey

    In today's episode, I'm talking about bad days on the weight loss journey. Here's the link I mentioned to Jocko Willink's Good speech. An AI generated transcript is below.  
    Links:
    Private Coaching With Kayla
    Sign up for my weekly newsletter
    My Books (ebook or paperback) on Amazon:
    The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
    Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult 
    Get the audiobook for free with a 30 day FREE TRIAL from Audible
    My young adult fiction novel: Escape From Olshek's Castle 
    ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.
    Begin AI Generated Transcript



    I. Welcome to the Six Miles to Supper podcast. I'm your host, Kayla Cox, and I've lost over £80 with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I'm here to help you on your weight loss journey.



    Before we get into today's episode, I just want to let you know that I am offering the all access pass for my academy. So what this means is that you can pay a monthly subscription for access to all the courses inside my academy. That also gets you access to office hours with me and to a weekly group meeting that will do on Zoom.



    This meeting will have a topical component based on the group's needs, and I'll also be taking questions and I will answer them in depth inside the meeting. In order to get access. All you need to do is log in to the course and then go to the weekly group meeting module, which should be located in the course introduction for whichever course you're in and if you'd like to get your all access pass subscription, you can click the link in the show notes.



    Thanks. In today's episode, we're going to talk about bad days on the weight loss journey. Now, the thing about bad days is that when you're going through it, they're not fun. They're actually quite bad. That's why we call them a bad day. And I know that it sounds trite, you know, when when someone says, oh, well, there's always a silver lining in every, you know, bad thing.



    If you just look on the positive side, some good can come of it. But I have found that this is so true on the weight loss journey. I thought it might be helpful to take you through several different specific examples of my own weight loss journey to show you how you know, some of the roughest times that I had were actually the things that ended up being the best for me.



    And I'm just going to go in chronological order. So the first bad day I had was my I've had enough moment. Now, for those of you who have not heard this story. I got tagged in some Facebook photos back in March of 2014. And as I sat there in the bathroom, you know, I remember logging in to Facebook and I and I saw these notifications and it said, Oh, you've been tagged in some photos.



    And I remember thinking, oh, I wonder, well, you know, when would was that from? And that I thought, well, it's probably just, you know, just my kids because I always avoided the camera. So when I clicked on the notification, I started seeing all these pictures. I was like swiping through and I didn't recognize myself. And I remember in that moment I was so humiliated.



    I was embarrassed. I was really angry at the person who had posted the pictures. I was angry at Facebook for having the stupid tagging feature. I remember being very upset, just, you know, crying. And I remember thinking, you know, maybe my family would be better off without me. And in that moment, I called out to God. I was like, I, I need help.



    You know, I can't do this alone. So even though that was my low point, it was also this turning point that happened to me because it was in

    • 20 min

Customer Reviews

4.7 out of 5
160 Ratings

160 Ratings

eileenmarie ,

Kayla does the research

Love this Podcast, your books and YouTube Channel! Thanks for such pearls of wisdom and backing it up with your own experience. I feel like I can relate so much to struggling with weight issues and then fighting the perfectionist mindset and overthinking…. it is nice to have tools you lay out and I can go back to when I need a reminder, and I love that I seem to hear exactly what I was missing or needed reminder of that day! You are a born leader here Kayla in maintaining weight loss and using intermittent fasting, walking, logic and love to have a fit and happy lifestyle for the long haul.

easyisdoable ,

Wonderful lessons

I’m not an Intermittent faster.. I tried out for a few years.. lost weight but I became obsessed and slipped into a disordered way of eating.. however, one lesson I learned from kayla is make your own plan. And I love that. She often says don’t white knuckle it and if it feels hard you won’t stick to it. I love these tidbits of wisdom and have been able to apply them to my life.

TimWro ,

Great prospective on IF and mindset.

Thanks so much Kayla!! Appreciate all the information and insight you provide!

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