PODCAST

Fat Loss Fundamentals

Phoebe Cartwright

The go-to podcast for the yo-yo dieter

health & fitness fitness

All Episodes

00:17:02

#100 - Staying the course when nothing is changing

Fat Loss Fundamentals ·

2025/10/14

Most people quit right before the compound effect kicks in. They're looking for instant results, and when the scales don't move after a week of effort, they throw in the towel. But here's the truth: the work you're doing today doesn't benefit you today - it benefits future you. In this episode, I break down the difference between consistency and persistence, why both are essential for lasting weight loss, and how to stay the course even when nothing seems to be happening. If

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00:13:01

#99 - Are you looking for reasons to quit?

Fat Loss Fundamentals ·

2025/10/06

Ever catch yourself looking for reasons to quit when things get hard? In this episode, I'm breaking down the mindset shift that separates people who fold under pressure from people who build the life they actually want. We're talking about why the "self-care" that feels good in the moment often makes tomorrow harder, what you're really doing when you choose the easy option, and how to stop making permanent decisions based on temporary conditions. If you've ever used chaos

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00:28:44

#98 - MUST listen for every menopausal woman

Fat Loss Fundamentals ·

2025/09/29

In this episode I explain what’s really happening during menopause, why symptoms like hot flushes, poor sleep and joint pain make weight loss harder, and the common mistake most women make that only makes things worse. I’ll also share the smarter approach I use with clients to help them lose fat while actually easing symptoms.If you’re a woman over 40 feeling lost with your body right now, book a free call with me and we’ll chat about what a programme could look like for you:

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00:11:59

#97 - The four inner shifts required for lasting...

Fat Loss Fundamentals ·

2025/09/25

You’ve tried the diets, tracked the steps, downloaded the apps…But something still isn’t clicking and it’s not your fault.In this episode, I break down why fat loss feels so hard — and what to do instead.Ready to make real progress? Head to fatlossfundamentals.co.uk

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00:14:06

#96 - Weight loss Instagram vs reality

Fat Loss Fundamentals ·

2025/09/09

We all have an idea in our head of what weight loss will look like. Motivation, results, support… job done.But the reality? It’s a bit messier than that.In this episode I break down what Instagram doesn’t show you - the hard truths that catch most people off guard.From body image to maintenance, social pressure to self-doubt, this is the stuff that actually makes or breaks your journey.If you’ve ever felt like you’re the only one finding it hard, this one’s for you.Ready to do weight loss

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00:10:36

#95 - How "range targets" stop all or nothing dieting

Fat Loss Fundamentals ·

2025/08/28

In this episode, I discuss why all-or-nothing thinking keeps you trapped in endless diet restarts and introduce the concept of range targets.Discover the neuroscience behind why rigid calorie counting fails, learn how your daily capacity fluctuates (and why that's completely normal), and get introduced to the Traffic Light Framework that's transformed how my clients approach sustainable weight loss.If you're ready to break free from perfectionist thinking and build a sustainable approach

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00:17:21

#94 - Listen to this if you are on/considering using...

Fat Loss Fundamentals ·

2025/08/26

In this episode, I’m diving into the rise of weight loss injections and why more women than ever are coming off them and asking, “What now?”I discuss the genuine health benefits for the right people, but also the risks when they’re used without lifestyle changes.I share why fitness, strength and daily habits still matter, even when the weight is coming off easily and unpack the marketing machine behind GLP-1s, including influencer commissions and celebrity endorsements.And yes, I’ll say what we’re

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00:21:08

#93 - The case FOR quick fat loss

Fat Loss Fundamentals ·

2025/08/13

“Lose it slow if you want to keep it off”...you’ve probably heard that before.But is slow weight loss always the best route? Not necessarily.In this episode, I sit down with Coach Natalie to unpack the truth about quick weight loss:When it’s the perfect approach to strike while the iron’s hotWhen it can backfire and actually set you up for a reboundHow to know if you are in the right season of life to push harderThe non-negotiable plan you must have after the diet to keep your resultsIf you’re ready

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01:07:08

#92 - Red flags & green flags for brain & body

Fat Loss Fundamentals ·

2025/08/05

Today I was joined by Coach Mercedes and Coach Remi, and we dove deep into one of our favourite topics - the red flags and green flags we see in clients when it comes to their brain, body, and nutrition.If you’ve ever wondered what coaches really look for… this is the episode for you.We break down the common behaviours, thought patterns and habits that can quietly hold you back - and the ones that show real, lasting change is on the horizon.And if you want our help, head to fatlossfundamentals.co.uk

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00:07:46

#91 - How to shut down your excuses

Fat Loss Fundamentals ·

2025/08/04

Excuses are part of the process. No matter how “ready” you are, how simple your fat loss plan is, or how perfect life seems - those little voices still show up.In this episode, I’m walking you through exactly what to do when those excuses hit (because they will).You’ll learn why your brain is wired to protect you from discomfort, how to spot the moments you usually quit, and how to train yourself to think and act like the version of you who gets results - even on the hard days.And if you’re ready to

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00:08:47

#90 - Is less more for weight loss?

Fat Loss Fundamentals ·

2025/05/05

What if the reason you're not losing weight… is because you're doing too much?In this episode, I share a powerful story from a recent catch-up with a friend who lost weight by scaling back — not pushing harder. We’ll dive into how relentless cardio, chronic dieting, and overtraining can actually backfire, especially for women navigating midlife and menopause.If you’ve been feeling stuck, inflamed, exhausted, or constantly hungry despite “doing everything right,” this one’s for you.Head to

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00:28:20

#89 - How to lose weight as a 9-5 worker

Fat Loss Fundamentals ·

2025/05/02

Stuck behind a desk all day? Exhausted by 6pm and face-deep in snacks by 8?In this episode, I sat down with our newest Fat Loss Fundamentals coach, Natalie, to answer the weight loss questions every busy professional woman wants to ask—but rarely gets a straight answer to.We unpack why your willpower isn’t broken (even if it feels like it), how to stop the after-work binge spiral, and what to do when you’re too wiped out to cook—let alone track macros.You’ll learn how to lose fat without becoming

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00:07:08

#88 - Losing weight won't make you happy unless you...

Fat Loss Fundamentals ·

2025/04/30

Most women think they just need to keep grinding harder.More discipline. More hustle. More pressure.But the truth is, if you don’t stop to celebrate yourself along the way, no amount of weight loss will ever feel like enough.In today’s episode, I’m breaking down the two seasons of real transformation — Investment Season and Harvest Season — and showing you why both are essential if you want lasting change.I’ll also give you practical ways to reward yourself without food, how to celebrate non-scale

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00:11:07

#87 - My biggest mistakes as a coach

Fat Loss Fundamentals ·

2025/04/28

When I first started coaching, I made every mistake you could imagine.I sugar-coated the truth about fat loss. I was scared to talk about weight. I let clients off the hook because I didn’t want to hurt their feelings. And I tried to help everyone instead of showing up as my real self.In this episode, I’m sharing exactly what I got wrong, how it changed me as a coach, and why it’s made me better at helping women like you.If you’re sick of false promises, watered-down advice, and being made to feel

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00:07:39

#86 - How to stop evening emotional eating

Fat Loss Fundamentals ·

2025/04/25

Ever felt a wave of sadness when you sit down to relax at night and tell yourself you’re not going to snack? It’s not just about the food. In this episode, we break down why that feeling is so common, what’s really happening under the surface, and how to tell the difference between breaking a habit and facing an unmet emotional need. If nighttime eating is keeping you stuck in the weight loss cycle, this is the episode you need to hear.Want help breaking old habits and building the identity of a

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00:09:25

#85 - The habits of naturally slim people

Fat Loss Fundamentals ·

2025/04/23

You ever wonder how your naturally slim friends just seem to stay that way without trying? It’s not magic—and it’s not luck. It’s six specific habits they’ve built, often without even realising it. In this episode, I’m breaking them all down—what they are, why they matter, and how you can start using them as bridges to your own lasting weight loss. These are the exact habits that helped me—and thousands of others—ditch the guilt, build confidence, and finally feel in control.Ready to stop guessing

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00:08:16

#84 - Heaven & hell island

Fat Loss Fundamentals ·

2025/04/21

If you're ready to lose weight and keep it off, you're going to need more than a meal plan and motivation. You need to believe that this time is different—that you are different. In this episode, we dig into the deeper mindset shifts that drive lasting weight loss and why it's not about being stricter with yourself... it's about finally caring for yourself on a whole new level. We'll cover how to challenge the way you talk to yourself daily, what changes really happen when you lose weight, and how

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00:09:17

#83 - How to handle hunger

Fat Loss Fundamentals ·

2025/04/18

Hunger. The one topic most coaches tiptoe around—but not here.In this episode, I’m cutting through the fluff to tell you exactly why hunger will happen during weight loss, and why pretending otherwise is setting you up to fail.You’ll learn the difference between light hunger and the kind of hunger that signals something’s wrong. I’ll share what I’ve done personally to navigate it, and give you practical tools to handle both physical and emotional hunger like an actual adult—not a hangry toddler.If

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00:09:49

#82 - Excuses and some brutal honesty

Fat Loss Fundamentals ·

2025/04/14

In this episode, I’m sharing the brutal truth about excuses, "normal" habits, and the moment everything finally clicked for me. If you’ve ever told yourself it’s harder for you, or found comfort in thinking “well, everyone does it,” this one’s for you.I’ll challenge the stories we tell ourselves, unpack why being average isn’t the goal, and explain why embracing discomfort might be the exact thing you need to move forward.This isn’t about judgement. It’s about ownership.👉 Want help

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00:11:38

#81 - How to lose your next 30lbs

Fat Loss Fundamentals ·

2025/04/11

You know how to lose weight…But you’ve also gained it back. More than once.If you’re tired of doing this again and again—tracking, fasting, 6-week shreds, walking challenges, macros, meal plans, all of it—only to find yourself back at square one… this episode is for you.In this episode, I walk you through the real-life, evidence-based strategy we use with clients to help them lose their next 30lbs—without starting another “all or nothing” diet.You’ll learn:– Why calorie tracking works for most—but

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Fat Loss Fundamentals

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