The Scales of Wellness

You catch yourself saying it without even thinking — "I'm such a hot mess." "I'm so needy." "I'm so stupid, I can't believe I did that."

Your eating, your schedule, your feelings — none of it is the problem.

The way you're talking to yourself about it? That's the problem.

In this episode I'm breaking down the typical patterns of self-talk and showing you exactly how they show up in your own head every single day.

Then I'm giving you the alternative: a way of talking to yourself that's accurate, respectful, true, and actu...

What do you hear when you listen to rock music?

The melody? The lyrics? The guitar riffs? Do you even know what you focus on — or does it just happen without you noticing?

And what does any of that have to do with weight loss?

More than you think.

In this episode I share what I discovered when I went down a research rabbit hole before a live concert last Friday — something that completely changed the way I listen to music and connects directly to the most important thing I know abou...

You were good all day. So good! But now, it’s 9pm and you just finished eating chips, then a protein bar, then a protein brownie…trying in vain to feel full and satisfied. 

Ugh, now you’re bloated, overly full, and wondering WHYYYYYY do I keep doing this?

Holy cow, is this episode for you. 

I discuss in detail how you can know that your nighttime eating is not about:

Next, I dive into the four specific factors d...

No Judgment Group Coaching is enrolling and it may be the last chance to get into it! Don't wait -book a free call now to see if  to see if this is the thing that finally moves the needle for you:

  https://calendly.com/kathybedwardconsult/30min

You catch yourself thinking it again. "I know exactly what I need to do. I'm just... not doing it." Maybe it's the eating plan you already know works. Maybe it's the workout you keep meaning to start. You can practically recite the steps — and somehow you still haven't moved.

No Judgment Group Coaching is enrolling and it may be the last chance to get into it! Don't wait -book a free call now to see if  to see if this is the thing that finally moves the needle for you:

  https://calendly.com/kathybedwardconsult/30min

You finish lunch and someone asks what you had and you genuinely have to think about it. You sit down with a bowl of something and forty minutes later it's empty and you have no real memory of eating it. Sound familiar?

Welcome to LaLa Land eating. An...

No Judgment Group Coaching is enrolling and it may be the last chance to get into it! Don't wait -book a free call now to see if  to see if this is the thing that finally moves the needle for you:

  https://calendly.com/kathybedwardconsult/30min

Can you eat when you're not hungry? Is it sometimes OK to eat when you're not hungry? Am I doomed if I eat when I'm not hungry?

Those sound like simple questions. But the way you've been answering them — probably without even realizing it — might be the exact...

If you've been grinding through your weight loss journey waiting for it to just be OVER already — this episode is for you.

Here's the thing: you can take any part of losing weight — planning your food, eating what you planned, fitting movement into your actual life, eating when you're hungry and stopping when you're not — and turn it into either a miserable slog or a genuinely fun experience. Same actions. Completely different experience. Completely different results. And it has nothing to do with what's on your plate.

We're also talking about why your brain is honest...

Can you really lose weight eating carbs? If you've ever been told to cut them out, restrict them, or felt guilty every time you ate bread, pasta, or fruit — this episode is for you.

This week I break down what carbs are, what a low carbohydrate diet really means versus what diet culture has told you it means, and why cutting carbs out completely may be doing more damage than you realize — including some surprising research on what happens to your blood sugar when you bring them back.

You'll also walk away with three concrete thin...

Have you ever had someone say something about your body that stopped you in your tracks? Something you smiled through, said nothing about, and then carried with you for years?

This episode is about those moments. The comments from doctors, colleagues, friends, and people we trusted. The ones meant as compliments that landed like criticism. The ones that were just cruel. The ones nobody had any business saying out loud — and yet said anyway.

But why does this keep happening? Why is commenting on women's bodies so accepted, so normal, so unremarkable that most people do...

You've probably seen The Devil Wears Prada. You might have loved it. You might have quoted it. But when I rewatched it recently, I was shocked by what I hadn't noticed the first time around — a movie-length masterclass in diet culture, dressed up in Chanel and Valentino and presented as aspirational.

In this episode I go scene by scene through moments that I genuinely could not believe I had missed the first time around. Once you hear this, you will never watch this movie the same way again.

But this episode isn't really about a mo...

Last week we questioned "more is better." This week I'm flipping it.

Because here's what I've noticed — the same women who were handed the "more is better" message their whole lives were also handed the opposite one. At the exact same time. From a completely different direction.

Less food. Fewer calories. Smaller portions. Tighter windows. Less fat. Cut the carbs. Take up less space.

We traded one story for another. But what if the second story is just as worth questioning as the first?

In this episode I'm looking honestly at "le...

We've been believing that "more is better" our whole lives. Keep going, keep climbing, keep pushing, keep wanting more. Do more, be more, get more done.

Let's question that belief, shall we? Is it true? When is it true? How is it true? When is it helpful?

In today's episode, we uncover how the assumptions and beliefs about MORE are guiding your life more (Ha ha) than you know.

What can you do about it? How can you change your perspective when it is the water that we are all swimming in? Do...

You've made a hundred decisions today. And somehow, what's for dinner is the one that breaks you. I get that! Been there, many times.

In this episode, I introduce one of my favorite concepts — the Sure Thing. Is it a recipe? A meal plan? You'll just have to listen to find out! 

We discuss why decision fatigue around food is one of the most underestimated obstacles for high-achieving women — and what it actually costs you when you don't have an answer ready. We walk through what makes a meal a true Sure Thing: how it deliv...

Weight loss can feel hard. Really hard. 

In this episode, I dive into why so many women make it even harder than it has to be. We inherit beliefs about dieting, suffering, and restriction that tell us weight loss must be miserable — and every failed attempt reinforces that story.

I show how to spot those beliefs, question them, and replace them with ones that actually serve you, so the process can feel more manageable, skillful, and sustainable. Our beliefs ARE changeable — they are repeated thoughts that lose their power when you stop...

Most people think their weight loss problem is overeating.

It’s not.

The real problem is starting over.

The Monday resets.
 The “this week will be different” promises.
 The dramatic declarations after a bad day.

It feels productive.
 It feels hopeful.
 But it quietly keeps you stuck in permanent beginner mode.

In this episode, you’ll learn why restarting is the habit that prevents long-term weight loss — and what actually works instead.

Using the powerful analogy of airplane navigation, Kathy explains...

You don’t struggle with weight loss because your standards are too high.

You struggle because your standards are unforgiving.

Of course, you want to maintain your standards of excellence. High standards are often the reason you show up at work, take care of your family, keep commitments, and succeed in challenging areas of your life.

High standards themselves aren’t the problem.

But when those standards quietly shift from high to harsh, they can start working against you.

In this episode of The Scales of W...

There is always a reason you can’t start right now.

After the trip.
After work slows down.
After this busy season.
After the holidays.
After you feel more motivated.

And somehow… years go by.

In this episode of The Scales of Wellness, we explore why so many people keep waiting for the “right time” to focus on weight loss—and why that moment rarely arrives.

The truth is, most of us imagine weight loss happening in calm, organized conditions. But real life is rarely calm for l...

If you’ve ever had a really good week with your eating… and then suddenly found yourself thinking, “I was doing so well… and then I ruined it,” this episode is for you.

Most people assume those moments happen because they failed. But very often, the opposite is true.

In this episode of The Scales of Wellness, we look at the surprising reason many people overeat right after things start going well. When you begin following through, seeing progress, or feeling proud of yourself, something deeper can get activated—and it can lead straight int...

You think your weight is the problem.

The number on the scale.
The pounds you “shouldn’t” have gained.
The version of you that you believe needs fixing.

But what if the real issue… is that you’ve labeled it a problem in the first place?

In this episode of The Scales of Wellness, we’re challenging a deeply ingrained belief:
“If my weight isn’t what it should be, something is wrong with me.”

That belief fuels shame.
Shame fuels restriction.
Restriction fuels overeating.
And so the cycle r...

Finding yourself in the pantry/breakroom/refrigerator in the middle of the day? Searching for something to eat even though you know you’re not hungry?

You think you’re eating because you’re bored.

But what if that’s not it at all? What if you’re eating because something in your life feels off – like nothing is really wrong, but you’re just not satisfied?

There’s a quiet thought you barely let yourself hear:

“Is this really my life?”
“Is this all there is?”

And that thought is he...

You’re exhausted.

(Not lazy. Not unmotivated. Exhausted. There IS a difference.)

And somewhere in the back of your mind is the belief:
 “If I feel this tired, there’s no way I can follow through on weight loss.”

That’s not true.

In this episode, I break down the three very different kinds of exhaustion — physical fatigue, mental overload, and the exhaustion that comes from a nonstop self-critic — and why confusing them is what derails you.

You’ll learn:

• Why being busy isn’t the real problem
 • H...

Do you find yourself scrounging in your pantry when you're bored? Do you throw your diet/weight loss plan out the window when you're bored with it? Have you noticed that you blow off your workouts when they're no longer new and exciting?

In this episode of The Scales of Wellness, I break down the sneaky motivation killer of boredom.

You’ll learn how to tell the difference between thinking that you're bored and being truly bored — and how to make sure you are solving the right problem. (Spoiler: boredom doesn’t need more d...

When life is full, motivation doesn’t disappear — even if it feels like it does.

In this episode, we’re talking about why staying motivated feels so hard when you’re busy, and why trying harder is the wrong solution. If you’ve ever felt like you want to stay consistent but just don’t have the time, energy, or mental space, this episode is for you.

You’ll learn:

Why busy seasons require a completely different approach to motivation

What actually works when willpower and time are limited (which they always are, by...

Super Bowl Sunday isn’t just a football game—it’s one of the most powerful food-conditioning events of the year.

We’re sold a very specific story: you have to watch, you should watch with other people, and food and alcohol are a mandatory part of the experience. The game is scheduled during dinner time, junk food is framed as “fun,” and opting out can feel like being a party pooper. So most of us go along with it… and wake up the next day bloated, uncomfortable, poorly rested, and wondering why something that was supposed to be fun didn...

Did you know that Americans eat more food on Super Bowl Sunday than on any other day of the year other than Thanksgiving?

What do we get from the day of overeating? Regret, hangovers (of the alcohol or food variety), guilt, and the feeling that you are way off track and destined to fail when it comes to losing your weight.

I used to overeat every Super Bowl Sunday, too. And it wasn't because the chips and guac were so good (although they are delicious). 

What are the real reasons behind why we e...

If the scale is still your main source of feedback during weight loss, you’re missing information that will help you stick with it.

In this episode of The Scales of Wellness, I build on Episode 101 and answer the next big question that you should be asking (even though in reality, there is no such thing as a "should!"):
How do I know I’m healing my relationship with food while I’m trying to lose weight?

We talk about three internal data points that give you far more honest—and helpful—feedback than the number...