The Fit & Fulfilled Show

How to Tell If a Weight Loss Program Will Work Even After the Program Ends | Ep. 65

#65

Today at 7:00 AM

Choosing a weight loss program that helps you keep the weight off after it ends comes down to asking the right questions before you join. Soraya shares the 6 questions to ask any program, what a good answer sounds like, and the red flags that tell you the weight is likely to come back.

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How to Lower Your Blood Pressure Naturally (And Reduce Your Need for Meds) | Ep. 64

#64

11/02/2026

If your doctor told you your blood pressure is creeping up, these lifestyle changes can help you lower your blood pressure naturally. Soraya breaks down what your numbers actually mean, how losing weight takes pressure off your heart, and how to cut back on sodium without eating bland, boring food.

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4 Weight Loss Lies That Are Keeping You Overweight | Ep. 63

#63

10/26/2026

These 4 weight loss lies are keeping so many women over 40 stuck, and you've probably heard at least one of them this week. Soraya breaks down how much protein you really need to lose weight, what detoxes and cleanses actually do to your body, and the truth about menopause and your metabolism.

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4 Reasons You're Not Losing Weight (And How to Fix Each One) | Ep. 62

#62

10/19/2026

If you're eating healthy and working out but you're still not losing weight, it's usually one of 4 reasons. Soraya breaks down how eating "clean" can still keep you out of a calorie deficit, why starting over every Monday keeps you stuck, and how stress and poor sleep can stall the scale even when you're doing everything right.

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How to Stay Consistent with Weight Loss Even When Life Gets Stressful | Ep. 61

#61

10/12/2026

In this episode, Soraya reveals why stress is the biggest thing sabotaging your weight loss goals and shares the exact strategies to stay consistent even during your most chaotic weeks.

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How to Lose 20 Pounds Before the End of 2026 (Your 12-Week Game Plan for the Holidays) | Ep. 60

#60

10/05/2026

In this episode, Soraya walks you through the exact 12-week game plan to lose 20 pounds before the end of 2026 — including how to navigate Halloween, Thanksgiving, and holiday parties without falling off the wagon.

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Why You're Always Bloated (And How To Fix It) | Ep. 59

#59

09/28/2026

In this episode, Soraya breaks down why bloating happens even when you're eating "healthy," the surprising times bloating is actually completely normal, and the simple, non-restrictive shifts that actually calm your gut down for good.

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Tammy Went From Eating Clean But Still Gaining Weight To Hitting Her Weight Loss Goal In Menopause | Ep. 58

#58

09/21/2026

In this episode, Soraya sits down with Fit & Fulfilled Academy alumni Tammy, a 57-year-old woman who was eating clean, exercising regularly, and still gaining weight after menopause - until she discovered the missing pieces that helped her achieve her weight loss goal, fit back into her favorite clothes, and keep the weight off through multiple vacations and work trips.

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Have You Tried a GLP-1? Here's How to Come Off It Without Regaining Weight | Ep. 57

#57

09/14/2026

In this episode, Soraya breaks down what's really happening in your body on a GLP-1, why plateaus and regain happen, and the exact plan to keep your results - whether you're currently on the medication, getting ready to taper off, or already regained the weight and want to do it differently this time.

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1 Year of the Fit & Fulfilled Show The 7 Biggest Breakthroughs That Make Healthy Habits & Weight Loss Stick for Life (And How to Have Yours Today) | Ep. 56

#56

09/07/2026

In this video, Soraya celebrates one full year of the Fit & Fulfilled Show by pulling back the curtains and sharing the 7 biggest breakthroughs that finally make weight loss and healthy habits stick for life for her clients - and showing you exactly how to have yours today.

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How to Stop All-or-Nothing Thinking and Perfectionism That's Sabotaging Your Weight Loss Goals | Ep. 55

#55

08/31/2026

In this episode, Soraya breaks down the all-or-nothing and perfectionism thought patterns that derail your weight loss goals, and shares her practical reset framework so you can stay consistent even on imperfect days.

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How Ashley Surpassed Her Goal Weight and Healed Her Relationship with Food as a Busy Nursing Director | Ep. 54

#54

08/24/2026

In this episode, Soraya sits down with Ashley, a Nursing Director who tried everything from keto to veganism before joining the Fit & Fulfilled Academy. Ashley shares how she surpassed her goal weight, built a healthier relationship with food, and — surprisingly — saved money in the process, all while managing 12-20 hour shifts and a high-demand career. If money or time has been your reason for waiting, this episode is for you.

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Why 'Eat Less, Move More' Stops Working After 40 (And What Actually Does Work) | Ep. 53

#53

08/17/2026

In this episode, Soraya breaks down why "eat less, move more" stops working after 40 and reveals the science-backed strategies that actually do.

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How to Finally Stop Emotional Eating and Feel in Control of Food Again (No More Guilt) | Ep. 52

#52

08/10/2026

In this episode, Soraya breaks down the real reason emotional eating keeps coming back. You'll learn how to identify your specific emotional triggers, build a personalized emotion-to-action pairing system, and finally break the cycle so you can feel in control of food again without the guilt or shame spiral.

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How to Lose 20 Pounds Before the Holidays (Your 12-Week Game Plan) | Ep. 51

#51

08/03/2026

In this episode, Soraya reveals your complete 12-week game plan to lose 20 pounds before the holidays - starting in August, aka the perfect time of year. You’ll learn how much you need to eat, the right workouts to do, and the mindset shift needed to make the results last for life.

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How Tyela Built a Body She's Obsessed With And Maintained Her Results 2 Years Later | Ep. 50

#50

07/27/2026

In this episode, Soraya sits down with Tyela, a Fit & Fulfilled Academy alumni who graduated from the program two years ago, moved to South Africa, and now loves her body even more than when she first reached her goal weight in the program. You'll hear how she maintained her results through a major international move, stopped tracking calories and macros, and built a lifestyle where healthy habits are just… life.

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The REAL Reason You're Scared to Invest in Another Weight Loss Program (And How to Know When You've Found the Right One) | Ep. 49

#49

07/20/2026

In this episode, Soraya breaks down the real reason so many women hesitate to invest in another weight loss program - and why it almost never has anything to do with money. If you've been on the fence, this episode is for you.

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How to Lower Your A1C and Get Out of the Pre-diabetes Range for Good (Your Simple 6-Step Plan) | Ep. 48

#48

07/13/2026

In this episode, Soraya breaks down the exact 6-step lifestyle plan to lower your A1C and get out of the pre-diabetes range for good - no medications required, no extreme diets, no changing your entire life.

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Why You're Doing Everything 'Right' and Still Gaining Weight After 40 | Ep. 47

#47

07/06/2026

In this episode, Soraya breaks down the gaps that keep women over 40 gaining weight despite eating healthy and staying active - and how to finally start seeing results during perimenopause and beyond.

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How to Stop Sabotaging Your Weight Loss Goals with All-or-Nothing Thinking | Ep. 46

#46

06/29/2026

In this episode, Soraya breaks down why perfectionism is the real reason so many busy professional women keep starting over. You'll learn the Floor-to-Ceiling Method for staying consistent even on hard days, what "done is better than perfect" actually looks like with food, movement, and mindset, and the 24-hour rule that ends the start-over-on-Monday cycle for good.

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How to Stop Thinking About Food All Day (And Finally Quiet the Food Noise) | Ep. 45

#45

06/22/2026

In this episode, Soraya breaks down why so many busy professional women can't stop thinking about food, especially when work gets stressful. You'll learn practical strategies to quiet the food noise for good.

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Why You Always Go Back to Old Habits After Losing Weight (And How to Finally Stop) | Ep. 44

#44

06/15/2026

In this episode, Soraya breaks down the five real reasons you keep going back to old habits after losing weight — and what it actually takes to break the cycle for good. If you have lost weight before but always end up back where you started, this episode will help you change your habits and lose the weight for good.

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How Wendy Lost 20 Pounds at 61 Without Giving Up Wine or Pasta Despite Being Menopausal | Ep. 43

#43

06/08/2026

In this episode, Soraya sits down with client Wendy, who lost 20 pounds at 61 while going through menopause - without cutting out wine, pasta, or any of her favorite foods. After years of cycling through Weight Watchers, Noom, and Optavia, Wendy shares what finally made the difference, how she rebuilt her desire to move, and why she now goes out to eat with confidence instead of fear.

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How to Lose 20 Pounds Before the End of Summer | Ep. 42

#42

06/01/2026

In this episode, Soraya reveals the exact roadmap to lose 20 pounds before the end of summer — including realistic timelines, the 7 key elements that make it work for busy professional women, and how to navigate cookouts, vacations, and summer events without derailing your progress.

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The Best Workout Split for Fat Loss After 40 | Ep. 41

#41

05/25/2026

In this episode, Soraya breaks down the exact weekly workout split that helps women over 40 finally lose fat and build a strong, lean body. If you've been working hard but not seeing progress, this episode will completely change how you approach exercise.

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How a Skeptical Operations Director Went From "Is This a Scam?" to Wearing a Swimsuit Confidently for the First Time in 40 Years — in Her 60s | Ep. 40

#40

05/18/2026

In this video, Soraya sits down with TK, an Operations Director in her 60s who almost didn't join the Fit & Fulfilled Academy because she was worried that it was a scam - but now she's wearing a swimsuit confidently for the first time in 40 years. If you've been burned by programs before, this one's for you.

You Know Exactly What to Do to Lose Weight But You're Not Doing It. Here's Why and How to Fix It | Ep. 39

#39

05/11/2026

In this episode, Soraya breaks down the six real reasons why so many women know exactly what to do to lose weight but still can't follow through — from self-sabotage and fear of failure to analysis paralysis and all-or-nothing thinking — and shares the four-part framework for finally fixing it for good.

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How to Stop Stress Eating When You're Feeling Overwhelmed From Work | Ep. 38

#38

05/04/2026

In this episode, Soraya breaks down why stress eating keeps happening even when you know better, and shares a practical system to finally stop the cycle. If you've ever found yourself mindlessly eating after a hard shift or a stressful day at work, this one is for you.

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A Beginner's Guide to Weight Loss for Busy Professional Women: How to Get In Shape When You Don't Know Where to Start | Ep. 37

#38

04/27/2026

In this episode, Soraya breaks down the simplest, most beginner-friendly roadmap to start losing weight when you're currently sedentary and don't know where to begin.

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What No One Teaches You After You Lose the Weight: Mastering Maintenance | Ep. 36

#36

04/20/2026

In this episode, Soraya breaks down the step that almost every diet and program skips entirely — maintenance. You'll learn why your body fights back after weight loss, how reverse dieting restores your metabolism, and the exact mindset and habit shifts that separate women who keep the weight off from women who don't.

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How to Lose 20+ Pounds After 40 When Your Hormones Won't Cooperate | Ep. 35

#25

04/13/2026

In this episode, Soraya breaks down why weight loss becomes harder after 40 and shares the exact hormone-friendly strategies that actually work. If you're a busy professional woman over 40 who's frustrated with approaches that don't work anymore, this episode is for you.

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How to Stop Overeating on the Weekends So You Can Lose 20+ Pounds (And Keep It Off) | Ep. 34

#34

04/06/2026

In this episode, Soraya reveals why your weekends sabotage your weight loss even when you eat relatively decent during the week, and shares the exact strategies to stop overeating on Saturdays and Sundays. You'll learn how to create weekend structure, combat boredom eating, navigate social events strategically, and break the "I deserve it" reward cycle so you can finally lose 20+ pounds and actually keep it off.

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How Julie Lost 20 lbs as a Busy Executive & Mom of 3 During Perimenopause

04/03/2026

In this episode, Soraya sits down with Julie, a busy executive and mom of 3, who lost 20 lbs, broke free from emotional eating, and transformed her health — all while navigating perimenopause. Julie shares her honest journey: what she tried before, why it wasn't working, and exactly how the Fit & Fulfilled Academy gave her the tools, support, and mindset shifts to finally make it stick.

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Your 'Healthy' Protein Bar Has More Sugar Than a Candy Bar How to Actually Read Food Labels | Ep. 33

#33

03/30/2026

In this episode, Soraya reveals the sneaky marketing tricks food companies use to make junk food look healthy and teaches you how to read nutrition labels like a professional. You'll learn the game-changing protein-to-calorie ratio trick, how to spot sugar hiding under 60+ different names, and the 5-second test that tells you if your snack will actually keep you full or leave you starving in an hour.

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Everything You Know About Weight Loss Is Wrong (14 Myths Exposed) | Ep. 32

#32

03/23/2026

In this episode, Soraya debunks 14 common weight loss myths that are keeping busy professional women stuck and frustrated. From the blood type diet to the idea that carbs make you fat, she exposes the truth behind popular claims about apple cider vinegar, intermittent fasting, eating late at night, and more. You'll learn what actually works for sustainable weight loss and why social media is lying to you.

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How to Stay Consistent with Weight Loss (So You Can Finally Keep Off the 20-50 lbs for Good) | Ep. 31

#31

03/16/2026

In this episode, Soraya shares how to stay consistent with weight loss so you can finally achieve and maintain your weight loss goals. You'll discover the psychology behind self-sabotage, why restriction destroys consistency, and how to build sustainable habits using the all-foods-fit approach—so you can finally lose weight and actually keep it off.

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How to Lose Weight When You Work Full-Time, Have Kids, and Have Zero Time | Ep. 30

#30

03/09/2026

In this episode, Soraya reveals how working moms with full-time careers and kids can lose weight without adding hours to their day, cooking separate meals, or doing long workouts.

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How to Lose 20 Pounds Before Summer: Your 12-Week Game Plan | Ep. 29

#29

03/02/2026

In this episode, Soraya breaks down your complete 12-week roadmap to lose 20 pounds before summer starts on June 1st. You'll discover the exact timeline breakdown based on your body weight, the 5 non-negotiable elements that make or break your success, and a week-by-week roadmap from mid-March through June 1st.

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How to Change Your Relationship with Food (A Step-by-Step Guide) | Ep. 28

#28

02/23/2026

In this episode, Soraya reveals the 8-step process to completely transform your relationship with food. You'll learn why your meal plan doesn't matter if your relationship with food is broken, how to eliminate food morality, separate emotions from eating, and build true food confidence that makes weight loss effortless instead of a constant battle.

L...

How to Get Back on Track After Falling Off Your Weight Loss Journey (Without Doing a Cleanse) | Ep. 27

#27

02/16/2026

In this episode, Soraya reveals why the guilt about getting off track does more damage than actually getting off track. You'll learn practical strategies to get back on track immediately without cleanses, extreme restriction, or waiting for Monday—plus prevention tactics so you spend less time derailed in the first place.

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