PODCAST

Fat Loss Fundamentals

Phoebe Cartwright

The go-to podcast for the yo-yo dieter

health & fitness fitness

All Episodes

00:03:15

#80 - A message to your doubters

Fat Loss Fundamentals ·

2025/04/09

This episode is all about the part of weight loss no one warns you about: the passive digs, the raised eyebrows, and the “helpful” comments from people around you when you start to make changes.You’ll hear:– Why your effort makes other people uncomfortable– The real reason people question your choices– How to stop absorbing other people’s projections– And why Mel Robbins’ “Let Them” theory might be the mindset shift you didn’t know you neededBecause here’s the truth: when you start saying no to

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00:06:53

#79 - When it gets hard lean IN not OUT

Fat Loss Fundamentals ·

2025/04/07

Ever find yourself slipping into silence when life gets hard?In this episode, I share a real and raw story from a recent conversation with a private coaching client—someone who, on day one, told me she tends to disappear when things get tough. And asked me to hold her to a higher standard when that happens.So when she started to ghost—less check-ins, missed messages, no data—I reached out. She said it was just a hard time. Life stuff. Schedule shifts. Overwhelm.Totally understandable. But also,

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00:11:38

#78 - Why you can't stop thinking about food

Fat Loss Fundamentals ·

2025/03/21

If you’re constantly thinking about food—what to eat, when to eat, how much you’ve had, or whether you’ve “blown it”—you’re not broken. You’re experiencing food noise. In this episode, we break down where food noise comes from, why it’s not your fault, and the simple, science-backed steps you can take to finally quiet the chaos around food. We’ll cover meal timing, protein, fibre, hydration, sleep, trigger foods, and the surprising truth about why fat loss might be making it all worse. If you’re

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00:11:04

#77 - What to do after you binge eat

Fat Loss Fundamentals ·

2025/03/19

Struggling with overeating? You’re not alone, and more importantly—you’re not doomed.In this episode of the Fat Loss Fundamentals podcast, we’re diving deep into what to do after you overeat. Because let’s be real—it will happen. Life happens. Cake happens. But what separates those who succeed from those who stay stuck is how they respond when it does.You’ll learn:✔ Why overeating isn’t actually the problem—your reaction to it is✔ How to stop the “sod it” spiral before it drags you into a week-long

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00:04:39

#76 - Availability bias is screwing you over

Fat Loss Fundamentals ·

2025/03/17

Ever had one bad day and convinced yourself you’d completely failed?You go slightly over your calories, skip a workout, or eat something you “shouldn’t” have—and suddenly, it feels like everything is ruined. You forget the days (or weeks) of consistency and let one moment define your entire journey.This is called availability bias—your brain zooming in on what’s most recent and most dramatic, instead of looking at the bigger picture. And if you’re not careful, it can completely wreck your weight

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00:04:14

#75 - Be "unoffendable"

Fat Loss Fundamentals ·

2025/03/14

Ever found yourself changing your order at a restaurant because someone made a comment about your food? Or feeling guilty for skipping drinks because your friends acted like you were ruining the night?Yeah, me too.For years, I let other people’s opinions completely derail my progress. One little comment would plant the seed of doubt, and before I knew it, I’d convinced myself I was being “too strict” and ended up eating and drinking way more than I actually wanted to.The problem wasn’t what other

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00:08:59

#74 - My summer weight loss plan

Fat Loss Fundamentals ·

2025/03/13

With summer just around the corner, I’m taking you behind the scenes of my own fat loss phase—no crash diets, no nonsense, just a realistic, structured approach that works.Right now, I’m in the middle of moving to Andorra, juggling work, stress, and a less-than-ideal eating environment, but I’m still making it happen. Because waiting for the “perfect time” is exactly why most people stay stuck.In this episode, I’ll break down exactly what I’m doing to lose a few kilos before summer,

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00:11:33

#73 - Loose skin, avoiding cameras & safety clothes

Fat Loss Fundamentals ·

2025/03/10

Do you avoid cameras, hide behind baggy clothes, or obsess over loose skin? You’re not alone. So many women struggle with body image, feeling invisible in photos, and keeping “safety clothes” in their wardrobes just in case. But here’s the truth—hiding doesn’t make you feel better. It just keeps you stuck.In this episode, we’re talking about:✅ Why avoiding the camera is erasing you from your own life✅ How keeping clothes that don’t fit is sabotaging your progress✅ The reality of loose skin and why

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00:08:03

#72 - Why wanting to quit is a good thing

Fat Loss Fundamentals ·

2025/03/07

Ever feel like weight loss is just too hard? Like you’re doing everything right, but the scale isn’t moving, your progress feels slow, and no matter how much effort you put in, you’re stuck in the same cycle?That feeling—the frustration, the doubt, the urge to throw in the towel—is what The Dip is all about.In this episode, we’re having a real, no-BS conversation about what to do when you feel like giving up. Because here’s the truth: this is the moment that separates success from failure.Most

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00:07:05

#71 - How to stop holding yourself back

Fat Loss Fundamentals ·

2025/03/05

If you feel stuck in your weight loss journey, it’s not because you lack motivation or discipline—it’s because deep down, you don’t believe you can do it. And that belief (or lack of it) affects every decision you make. You hesitate, you avoid setting big goals, and you convince yourself it’s not possible before you even try.In this episode, we’re breaking down how to build self-belief, take action even when you don’t feel ready, and finally stop getting in your own way. You’ll learn why the fear of

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00:08:38

#70 - Real talk (i'm fed up)

Fat Loss Fundamentals ·

2025/03/03

If you’ve been stuck in the cycle of losing weight, gaining it back, and feeling like you’re constantly starting over, this episode is for you.The truth is, weight loss is hard. Not because it’s complicated, but because it requires you to do things that, in the moment, you don’t want to do. It’s not just about eating less and moving more—it’s about learning how to handle stress, cravings, and setbacks without using food as a crutch.You could take the shortcut—cut carbs, drink shakes, follow a strict

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00:08:55

#69 - The harder you try, the worse it gets

Fat Loss Fundamentals ·

2025/03/01

If your old diets really worked, you wouldn’t still be trying to lose weight.Let’s be honest—how many times have you convinced yourself that this time will be different? That keto worked, that calorie counting worked, that cutting carbs or fasting was the thing that got the weight off?But if it really worked, why are you here?A diet only works if you keep the weight off. And if you’ve spent years bouncing between extremes—restricting, bingeing, panicking, starting over—then no, it didn’t work.In

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00:31:46

#68 - Q&A - Weekend syndrome, motivation & fuelling

Fat Loss Fundamentals ·

2025/02/26

In today’s Q&A episode, we answered some questions from our Break The Yo-Yo clients around nutrition, training, and mindset—including how to stop sabotaging yourself every weekend, whether frozen high-protein meals are a good option, and how to bring back motivation when exercise feels like a chore.We’re covering: • Are frozen high-protein meals like Lean Cuisine a healthy choice for quick lunches? • Higher carbs vs higher fats in a calorie deficit—does it actually matter? • How to bring back

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00:07:11

#67 - Stop moving the goalposts

Fat Loss Fundamentals ·

2025/02/24

If you’re constantly moving the goalpost, you’ll never feel satisfied.You’ll hit a goal, feel a quick high, and then tell yourself it’s not enough.You need to do more, be better, go faster.And before you know it, you’re in a cycle of chasing happiness instead of experiencing it.In this episode, we’re breaking down why achievement alone will never make you feel fulfilled, how to stop running on shame and start running on momentum, and why feeling good now will actually get you to your goal faster.If

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00:06:48

#66 - Self doubt isn't the problem - this is

Fat Loss Fundamentals ·

2025/02/21

If you’ve ever felt not good enough, this episode is for you.For most of my life, I had a voice in my head that told me, you’re not good enough—no matter what I did. It was there when I was losing weight, when I started my business, even when I was just petting my bloody cat.And for years, that voice ran the show.Until I realised something that changed everything: I can hear that voice without listening to it.In this episode, I’ll teach you exactly how to challenge the thoughts that are keeping you

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00:07:50

#65 - Your new life will cost your old one

Fat Loss Fundamentals ·

2025/02/20

You’re not failing your diet. Your diet is failing you.You’ve lost weight before. You’ve done keto, paleo, fasting, shakes, points, detoxes—whatever the latest trend was, you’ve tried it. And yet, here you are. Back at square one. Again.The reason? You’re trying to live two lives at once. The “new, healthy you” and the old, comfortable one. And they cannot coexist.If you want to lose weight and keep it off, you don’t just need a new meal plan. You need a new identity. The version of you that

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00:07:11

#64 - How to stop using food as a reward

Fat Loss Fundamentals ·

2025/02/17

Ever caught yourself thinking, I’ve been so good today… I deserve a treat?Maybe you turned down the biscuits at work, got your workout in, stuck to your plan—and now your brain’s whispering, Go on… you’ve earned it.I used to fall for that trick every single time. Food was my go-to reward. It was how I celebrated, relaxed, and made myself feel better. But here’s the thing—did it actually make me feel better?Nope. It left me feeling bloated, sluggish, and frustrated.In this episode, we’ll dive into

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00:07:30

#63 - Perfectionism is keeping you stuck

Fat Loss Fundamentals ·

2025/02/14

Perfectionism is keeping you stuck.You sit down, make a solid plan, feel good about it, and tell yourself this time you’re going to stick to it. Then life happens—you get busy, stressed, or just don’t feel like eating what you planned. Suddenly, it’s fuck it mode, and you’re convinced you’ve failed again.But here’s the truth: planning isn’t about perfection. It’s about learning.In this episode, we’re diving into: • Why following your plan perfectly is a trap that leads to failure • How to shift your

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00:06:27

#62 - Hating yourself to weight loss won't work

Fat Loss Fundamentals ·

2025/02/12

If you’ve ever stood in front of the mirror and thought,I cannot believe I let myself get to this point, this episode is for you.The cycle of shame and self-loathing is what keeps so many people stuck in their weight loss journey. But here’s the truth—you do not need to forgive yourself for your weight. You didn’t do anything wrong. What youdo need is compassion for the version of you that got you here.In this episode, we break down why self-judgment is the biggest roadblock to lasting change, how

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00:29:49

#61 - Stop binge eating for good

Fat Loss Fundamentals ·

2025/02/10

If you’re stuck in the binge-restrict cycle, constantly swinging between being “good” and losing control, you’re not alone.This isn’t about willpower. Diets have set you up to fail.In this podcast, I’ll explain why you overeat, why restriction makes bingeing worse, and what actually works to regain control—without obsessing over food.You’ll learn: • Why dieting fuels binge eating and what to do instead • How to stop emotional eating without relying on willpower • A step-by-step approach to break

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Fat Loss Fundamentals

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