The Mindset Diet
If you want to start losing weight, you need a new diet. The Mindset Diet. In this show, host Iman Whyte, a personal trainer, nutrition coach, and the founder of Built by Balance Fitness teaches you tips, tricks, and tools to fix your mindset and set yourself up for success on your weight loss journey.Â
5 Reasons You're Not Losing Fat (Fix Your Fat Loss)
In this episode, Iman breaks down the five biggest reasons women struggle to lose fat, even when it feels like they’re giving it their all.
These five reasons are pulled directly from Iman’s brand new Fix Your Fat Loss Quiz, designed to help you figure out what’s really blocking your progress, so you can stop spinning your wheels and start seeing results.
What You’ll Learn:
🔹 Why pushing harder might actually be backfiring
 🔹 The metabolic “must-haves” your body needs before it will drop fat
 🔹 How to know if you’ve been die...
3 Mistakes Women Over 35 Are Making
If you’re over 35 and feeling frustrated with your lack of progress, even though you’re eating healthy, working out consistently, and doing everything right, this episode is for you.
Today, I’m breaking down the three most common mistakes I see women making in their 30s, 40s, and 50s that keep them stuck in a cycle of effort with no results.
We’ll talk about:
 • Why your workouts might be hurting your results
• How “eating healthy” is different from eating strategically
• The reason your body isn’t changing (even when you feel like yo...
Are You Letting Silly Sh*t Keep You Stuck?
You might think it's your metabolism, your crazy schedule, or your unsupportive family holding you back from losing weight… but what if it’s actually something as small as forgetting your gym shoes?
In this episode, I’m walking you through the real reason your progress is stalled ( spoiler alert—it’s not because you’re lazy). It's because you're letting tiny, avoidable things pile up and derail your momentum. We're calling out the small, seemingly innocent excuses that secretly keep you stuck, and more importantly, I’m teaching you how to work around them instead of letting them w...
Why Better Questions Lead to Better Results
Most women who struggle with consistency on their weight loss journey are not unmotivated or broken, they’re just asking the wrong questions.
In this episode, I share a concept inspired by something I heard on a business podcast that I immediately knew I needed to bring to you. It’s the idea that your stuckness — your “I always fall off,” or “I just can’t stay consistent” — is often just a statement standing in the way of a better question.
Because when you ask better questions, you get better results.
If you've been making defini...
Faster Weight Loss Starts With This (It’s Not What You Think)
You’re uncomfortable in your body. Tired. Frustrated. Maybe even in pain.
 And yet… you keep putting off the very things that would actually move the needle.
In this episode, I’m giving you the honest truth about what’s really slowing you down. It’s not a broken metabolism. It’s not a lack of time. It’s a mindset.
This episode is for the woman who:
Is sick of feeling stuck but keeps delaying her goalsWants to lose 20+ lbs sustainablyHas a busy life and doesn’t know how to “fit...How to Tell if a Food is Actually Healthy
Let’s clear something up once and for all…
That protein bar?
 That “keto-friendly” cookie?
 That $13 green juice?
Are those things actually healthy?
In today’s episode of The Mindset Diet, I break down the confusion around what makes a food “healthy”, and why so many women are stressed, bloated, and stuck in all-or-nothing thinking because of what wellness culture has taught them to fear.
You’ll walk away with a better understanding of how to define healthy food for your body, plus learn how to spot sneaky marketing tactics designed t...
Is Working Out Therapy?
If working out is the way you know how to manage stress... this episode is for you!Â
In this episode, I discuss whether or not working out is a good way to manage stress. I share my own story of learning the truth the hard way, plus I walk you through:
Why rest feels so hard for high-achieving womenWhat actually happens in your body when you’re always “go go go”The difference between nervous system regulation and emotional regulationWhat stress management actually looks likeWho Should Listen:
This episode is a must...
Why I've Gained Weight this Year, What You Can Learn from It, and What I am Doing About it
In this raw and honest episode, I’m pulling back the curtain on what the first few months of 2025 have looked like for me, and how they’ve led to weight gain. From sleep struggles to travel to unexpected family emergencies, it’s been a season of curveballs. But instead of panicking or overcorrecting, I’m choosing a different path, and I want to help you do the same.
Whether you’re currently in a stressful season, coming out of one, or know one is on the horizon, this episode will help you navigate it with more self-compa...
The Truth About Motivation and How to Actually Stay Consistent with Your Health Goals w/ Coach Bryce Hamilton
In today’s episode, I’m joined by fitness coach Bryce Hamilton for a deep dive into one of the biggest struggles my clients face—motivation. We’ve all been there—waiting for that spark of inspiration to get us moving, only for it to fizzle out a few days later. But what if motivation isn’t the real problem? And what if chasing it is actually holding you back?
Bryce shares his personal journey into the fitness industry and why he believes motivation is overrated when it comes to long-term success. Together, we discuss:<...
Why Changing Your Identity is the Key to Lasting Weight Loss with Chase and Chris of Conquer Fitness
Episode Summary:
In this episode of The Mindset Diet podcast, Iman is joined by Chase Smith and Chris Bealhen for an eye-opening discussion on how identity shapes your weight loss success. They break down why so many people stay stuck in cycles of dieting and self-sabotage: they haven’t shifted their identity to align with their goals. If you’ve ever labeled yourself as an “all-or-nothing person” or felt like you were destined to fail at weight loss because of past experiences, this episode is a must-listen.
Who Should Listen:
Women...How Rudy Lost 60 Pounds: The Mindset & Nutrition Shifts That Changed Everything
This week’s episode of The Mindset Diet is a little different—it's the recording of an Instagram Live I did with my friend and fellow coach, Rudy. We had an open, no-BS conversation about what it really takes to lose weight and keep it off. If you're tired of the noise in the fitness industry and want straight talk on what actually works, this episode is for you.
Who Should Listen:
Women who feel like they’ve “tried everything” but still struggle to lose weight.Anyone who finds themselves constantly starting over and wants to b...The ’90s Diet Lies You Still Believe—And How to Break Free
If you’ve ever thought that eating less and doing endless cardio is the only way to lose weight, this episode is going to be a game-changer for you. Erin McDonald joins me to break down exactly how she went from years of yo-yo dieting, under-eating, and over-exercising to fueling her body properly, building muscle, and finally achieving the toned, strong look she always wanted—without feeling miserable.
We talk about how the ’90s diet culture still haunts women today, the shift from obsessing over being "thin" to getting strong, and why most women accidentally sabotage their...
Why Some Women Succeed at Weight Loss (And Others Stay Stuck)
In this episode, Iman shares two real-life conversations that perfectly illustrate why some women successfully lose weight and keep it off, while others stay stuck in the cycle of yo-yo dieting. Through the contrasting experiences of “Rachel” and “Mandy,” you’ll learn the key mindset shift that separates those who struggle from those who succeed.
If you’ve ever felt like you’re spinning your wheels with weight loss—jumping from diet to diet, searching for the magic fix—this episode will give you the clarity and practical steps you need to finally break free and start seeing real, lasti...
Should You Track Calories? The Truth About Food Tracking
Ever feel like you're eating "healthy" but still not losing weight? You're not alone. In this episode, Iman dives into whether or not you really need to track your food to see results. Is it necessary? Does it lead to obsession? Is it the key to breaking through a plateau? She's breaking it all down today, including the biggest misconceptions about tracking, who should (and shouldn’t) track, and how to make food tracking easier if you decide to try it.
Hey, It's Iman!Â
I have a special invite for you...
The Silent Fat Loss Killer – How Stress is Keeping You Stuck
If you feel like you’re doing everything right—tracking your food, working out, staying on track—but still not seeing results, stress might be the reason why. Most people think weight loss is just about calories and workouts, but chronic stress can sabotage your progress in ways you don’t even realize.
In this episode, I’m breaking down:
What stress actually is (and why not all stress is bad)The difference between acute stress and chronic stress (and why chronic stress is the real issue)How stress affects your hormones...4 Behaviors Stopping You from Losing Weight
Are you focusing on all the wrong things in your weight loss journey? You might be fixating on diets, workouts, and routines, but there's a good chance these four sneaky behaviors are the real reason you're stuck. In this episode of The Mindset Diet, Iman breaks down the four common self-sabotaging behaviors that hold women back from achieving their weight loss goals and offers actionable strategies to overcome them.
Whether you're struggling with people-pleasing, battling perfectionism, staying disorganized, or fearing failure, this episode will empower you to shift your mindset, stop getting in your own way, and...
Nutritional Therapist Reveals the Keys to Lasting Weight Loss Success
In this episode of The Mindset Diet, Iman sits down with Justin Nault, founder of Clovis and a leader in the movement to dismantle toxic diet culture. Justin shares his personal journey from body dysmorphia and extreme fitness routines to discovering the freedom of holistic health and self-love. Together, we explore the myths of diet culture, the true root causes of obesity, and practical steps to reclaim your health through nourishment, self-acceptance, and emotional healing.
Whether you’re a recovering dieter or someone looking to build a healthier relationship with your body, this episode is packed with ac...
3 Simple Steps to Take Control of Your Life This Year
In this episode of The Mindset Diet, Iman dives deep into the power you have to change your life and make 2025 your best year yet. Inspired by a Facebook post saying, “I hope 2025 is better,” Iman challenges the passive mindset that relies on hope alone. She shares actionable steps and mindset shifts to help you take control, make meaningful changes, and create a life you’re proud of. If you’ve ever felt stuck or unsure of how to turn things around, this episode is for you.
This episode is perfect for women who:
You Must Address THIS to Make Lasting Change
In this episode, Iman explores the key to making sustainable changes in your weight loss journey: identifying and addressing emotional triggers or "hooks" behind unhealthy habits. Drawing inspiration from conversations with Dr. Rangan Chatterjee and Dr. Adi Jaffe on The Genius Life podcast, Iman simplifies the science behind why habits form and how to break free from them.
This episode is perfect for women who:
Why You Don’t Do What You Know You Should
In this powerful episode of The Mindset Diet, Iman dives into the tough-love truth: your life is a reflection of what you tolerate from yourself. Inspired by a client’s recent question and a thought-provoking Instagram quote, this episode explores how the standards you set for yourself—or lack thereof—shape your results in health, fitness, and life. If you’re ready to break free from excuses, self-sabotage, and low standards, this episode is for you.
Iman offers actionable strategies to help you identify what’s holding you back, redefine your standards, and build the accountability needed to create...
3 Psychological Hacks to Make Weight Loss Easier
In this episode of The Mindset Diet, Iman dives into the fascinating world of psychology and how it can transform your weight loss journey. Weight loss isn’t just about diet and exercise—it’s about learning how to work with your mindset, not against it. Backed by research, Iman shares three powerful psychological hacks to help you stay consistent, motivated, and in control of your goals.
What You’ll Learn in This Episode:
Why mindset plays a critical role in long-term weight loss success.Three research-backed psychological strategies to make weight loss easier:Practica...How Gut Health, Minerals, and Stress Affect Your Weight Loss with Coach Lindsey Walker
In this episode of The Mindset Diet, Iman chats with Lindsey Walker, a holistic health practitioner and certified personal trainer, about the often-overlooked connections between stress, gut health, and overall wellness. Lindsey shares her personal health journey—from being dismissed by traditional healthcare to discovering the transformative power of functional medicine. Together, they discuss how women can take control of their health by addressing nutrient deficiencies, gut health imbalances, and the physical effects of chronic stress.
If you’ve ever felt stuck in a cycle of fatigue, weight gain, or digestive discomfort, this episode will provide actionable insi...
Why People-Pleasing Is Sabotaging Your Weight Loss Goals (And How to Stop)
In this empowering episode of The Mindset Diet, Iman dives deep into a behavior that might be keeping you stuck on your weight loss journey—people-pleasing. Listen to learn how prioritizing others over yourself impacts your health, energy, and progress, and learn actionable strategies to break free from this cycle. Whether you're a busy mom, professional, or someone struggling to set boundaries, this episode will show you how to reclaim your time, energy, and focus to achieve your goals sustainably.
What You’ll Learn in This Episode:
Balancing Parenthood, Marriage, Work, and Weight Loss with Coach Lindsay
In this episode of The Mindset Diet, Iman sits down with fellow Built by Balance coach and fitness expert Lindsay Vitek to dive deep into her incredible journey of navigating the complexities of life, family, and personal wellness. From marrying her high school sweetheart to raising kids and managing emotional struggles, Lindsay shares how fitness became her anchor and transformed her life. Whether you’re a busy parent or someone seeking inspiration to overcome life’s obstacles, this episode is packed with practical advice and heartfelt wisdom.
What You'll Learn in This Episode:
Mindset Expert Mike Millner Reveals Top Tips for Sustainable Weight Loss Success
In this episode, Iman sits down with fitness and mindset expert Mike Millner to uncover why mindset is the secret sauce behind lasting weight loss success. As two coaches who believe that weight loss is “99% mindset,” they dive into what it truly takes to reach your goals. Mike shares his personal journey, from growing up surrounded by diet culture to becoming a successful coach who helps clients rewire their habits, behaviors, and identities.
Together, they explore why a strong mental foundation is essential to any physical transformation. You’ll learn practical strategies for shifting your mindset, the key to...
How to Get Fit over 40: Talking Hormones, Menopause, Diet, and Exercise with Coach Gretchen
In this episode, Iman sits down with Gretchen, Built by Balance's in-house menopause expert, to dive deep into the health challenges women face over 40. From unexplained fatigue to sudden changes in muscle tone and mood, they explore why the traditional "eat less, move more" advice often falls short for women in this life stage. Together, Iman and Gretchen break down the myths around menopause, perimenopause, and postmenopause, and discuss practical steps for staying fit, energized, and healthy.
Key Topics Discussed:
5 Unpopular Opinions I Have as a Nutrition Coach
In this episode of The Mindset Diet, Iman dives into her top five "unpopular" nutrition opinions that might surprise you. Unlike many mainstream takes, Iman shares insights that challenge common dieting practices, offering listeners a fresh perspective on achieving long-term weight loss without restrictive tactics. This episode covers everything from snacking and fasting to the role of alcohol and stress in our wellness journeys. Tune in to rethink conventional dieting advice and discover more sustainable, balanced ways to approach your health goals.
Who should listen to this episode?
This episode is perfect for anyone...
4 Things to Plan Out Every Week for Consistent Weight Loss
In this episode of The Mindset Diet, Iman shares four essential habits you must plan every week to achieve consistent weight loss. These simple but powerful strategies will help you stay organized, eliminate overwhelm, and make healthier choices effortlessly.
Why This Episode is Essential: If you're tired of feeling disorganized and overwhelmed, this episode offers practical solutions to help you stay on top of your weight loss goals. Iman emphasizes the importance of planning to ensure success, showing how small, manageable changes can lead to big results.
Who Should Listen: This...
How to Eat out Without Ruining Your Progress
In this episode of The Mindset Diet, Iman dives into practical strategies for enjoying meals out at restaurants without sabotaging your weight loss goals. She explains how to strike a balance between enjoying indulgent meals and staying on track with your progress and discusses the mental and physical challenges that come with eating out, from portion control to dealing with guilt after a meal.
Listeners will learn how to approach restaurant meals with a flexible mindset, deciding whether to indulge or stick to healthier choices. Iman also emphasizes the importance of being mindful, advocating for yourself when...
How to Stop Stress Eating
In this episode of The Mindset Diet, Iman dives deep into the topic of stress eating—why it happens, how it can derail your weight loss journey, and most importantly, how to stop it. She provides a step-by-step guide to help you recognize your patterns, manage stress more effectively, and replace emotional eating with healthier coping mechanisms. If you’ve ever found yourself reaching for a snack after a tough day or dealing with family stress by turning to food, this episode is for you.
Topics discussed:
Why "Shoulding" on Yourself is Keeping You Stuck
Are you constantly telling yourself what you should be doing to lose weight, and then feeling guilty when you don't do it? In this episode of The Mindset Diet, Iman, breaks down why "shoulding" on yourself is one of the biggest obstacles to successful weight loss.
She shares real-life client stories to illustrate how this mindset leads to the dangerous "all-or-nothing" approach, where you feel like you're either perfect or completely failing. Iman also provides practical strategies to reframe your "should" statements into empowering actions that can help you stay consistent and feel motivated on your weight...
How Kim Lost 82 Pounds and Transformed Her Life – The Secrets to Sustainable Weight Loss
In this episode, Iman sits down with Kim, a remarkable client who has faced an uphill battle with her health and weight loss. Kim shares her personal journey of overcoming severe osteoarthritis, limited mobility, and the struggles of maintaining a healthy weight. From Weight Watchers to finding sustainable change with coaching, Kim's story is one of persistence, small wins, and a mindset shift that has helped her lose 82 pounds so far.
She opens up about her challenges, learning to make healthier choices, and why she believes small steps are key to long-term success.Â
Whether you're s...
5 Daily Habits that Make Fat Loss Way Easier
In this empowering episode of The Mindset Diet, Iman breaks down five essential daily habits that can significantly ease your fat loss journey. These habits are a mix of physical and mental strategies that Iman herself practices and recommends to her one-on-one coaching clients. By incorporating these habits into your daily routine, you'll not only make fat loss more manageable but also boost your overall well-being. This episode is packed with practical tips backed by research, designed to help you achieve your weight loss goals more efficiently.
Outline:
How to Track Your Progress to Speed Up Your Results
Are you tired of spinning your wheels on your weight loss journey, feeling like you're doing everything right but still not seeing results? In this episode of The Mindset Diet, Iman dives deep into why tracking your progress is the secret weapon to faster and more consistent results. She shares actionable tips on how to measure your daily efforts, hold yourself accountable, and ultimately, eliminate the frustration of not seeing progress. This episode is a must-listen if you're ready to take control of your journey and start seeing tangible results.
Key Points Discussed:
5 Harsh Weight Loss Truths You Don't Want (but need) to Hear
In this episode of The Mindset Diet, Iman dives into five pieces of tough love advice that every woman on a weight loss journey needs to hear. If you want to lose 20 or more pounds, and you’re tired of quick fixes and want to make real, lasting changes, this episode is for you. Iman breaks down why you need to stop expecting instant results, embrace necessary sacrifices, and focus on consistency over perfection. She also tackles the difficult truth that no one is coming to save you—only you can take control of your health and happiness.
...
What's the Role of Food in Your Life?
In this episode of The Mindset Diet, Iman discusses the importance of understanding the role of food in your life.Â
Topics discussed:
Connect with Iman:
Take the Change Questionnaire HERE
Apply to work with me via 1:1 coaching HERE
Follow me on Instagram (@builtbybalance_iman)
Get my weekly newsletter HERE
Ema...
9 Physical Requirements to Lose 20+ lbs
In this episode, Iman reveals the 9 Physical Requirements for losing 20 or more pounds. She goes over the most important factor when it comes to losing weight, the best type of exercise to do, how much movement you need, and what types of foods you need to be eating.Â
This episode answers the following question: "No B.S., no sugarcoating it, what does it actually take to lose weight and keep it off?"
Topics discussed:
A Brutally Honest Convo About Getting Out of Your Own Way with Coach Austin Stout
In this episode of the show, Iman is joined by special guest Austin Stout, a functional health coach with several years of hands-on experience working with people with all types of health issues.
The two delve into the factors contributing to the average American's struggle with weight and overall health. They explore various aspects of this complex issue, from societal influences to personal habits, and offer practical advice for those looking to make a change.
Topics discussed:
How to Go "Off Track" WITHOUT Derailing Progress
In this episode, Iman coaches you through how to have an unplanned day of eating without letting it completely derail your progress. She touches upon the right mindset to have when going "off track" as well as practical strategies/tips to navigate any obstacles life throws your way.
Topics discussed:
Connect with me:
Apply to wor...
5 Hidden Reasons Why You Are Not Losing Weight
In this episode of The Mindset Diet, Iman explores five hidden reasons that might be hindering progress on your weight loss journey. These reasons might not be as obvious as lack of exercise or overeating, but they play a crucial role in your progress. Listen to discover these hidden obstacles and learn how to overcome them to achieve your weight loss goals.
Want to connect?
Follow Iman on Instagram (@builtbybalance_iman)
CLICK HERE to join our private FB communityÂ
Get my weekly newsletter HERE
Email Iman at iman@builtbybalancefitness.c...
