Best Jim Katsoulis Podcasts (2024)

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Episode 370: Wanting To Look Better Isn't Enough | Program Yourself Thin Podcast 1:30:49

38m ago1:30:49

1:30:49

While wanting to look better is a common motivator for weight loss, it's often not enough to sustain long-term change because it's extrinsically driven. Extrinsic motivations can provide initial impetus, but they rarely offer the enduring commitment needed for lasting health improvements. Instead, find intrinsic motivations—personal desires to feel…

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Episode 369: Why Do You Think You're Overweight? | Program Yourself Thin Podcast 1:59:39

2h ago1:59:39

1:59:39

If you're struggling with being overweight, the fundamental issue often boils down to consuming more calories than your body expends. To address this, shift your focus from short-term dieting to living at your goal weight through sustainable, long-term lifestyle changes. Emphasize making gradual adjustments that you can maintain indefinitely, rathe…

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Episode 368: Your Diet Doesn't Work If You're Overweight | Program Yourself Thin Podcast 1:25:06

6h ago1:25:06

1:25:06

If you're overweight and find that diets only work for a short time, it's likely because these diets are not sustainable in the long term. Many diets focus on quick fixes—severe calorie restriction or cutting out entire food groups—which are difficult to maintain and can lead to nutritional imbalances. This approach often results in a cycle of yo-y…

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Episode 367: Tips To Get Back On Track With Weight Loss | Program Yourself Thin Podcast 1:41:03

20h ago1:41:03

1:41:03

Getting back on track with weight loss doesn't require drastic measures or perfection. Discard the all-or-nothing thinking and embrace flexibility to reintegrate healthy habits into your life. Start by setting small, achievable goals that gradually build momentum. For instance, if you've strayed from your diet, don't attempt to overhaul your eating…

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Episode 366: Summer Holiday Eating Guide | Program Yourself Thin Podcast 1:09:28

6d ago1:09:28

1:09:28

Summer holidays offer a tempting array of foods that can challenge even the most disciplined eaters. Instead of adhering strictly to a diet, embrace the spirit of moderation. Enjoy the day fully but sensibly. Indulge in your favorite treats in smaller portions and balance them with healthy options. Learn and practice new enjoyment strategies such a…

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Episode 365: Thinking Beyond Calories | Program Yourself Thin Podcast 2:02:57

7d ago2:02:57

2:02:57

While calories are important in weight management, they are not the most crucial factor. It's essential to consider what leads to your caloric intake—the amount and type of calories consumed. This includes examining your habits, lifestyle, mindset, energy levels, relaxation practices, choices, and awareness. For instance, stress might lead you to c…

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Episode 364: You're Not David Goggins or Jillian Michaels | Program Yourself Thin Podcast 1:24:26

8d ago1:24:26

1:24:26

You're not David Goggins or Jillian Michaels; it's unrealistic to expect yourself to show up at 100% every single day. Life is full of challenges and fluctuations in energy, motivation, and circumstances. Instead of setting unattainable standards, strategize around your real-life conditions. Build on your strengths and tailor your fitness and diet …

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Episode 363: The Ebbs and Flows of Weight Loss | Program Yourself Thin Podcast 1:14:49

12d ago1:14:49

1:14:49

Weight loss is not a linear journey; it includes ebbs and flows, highs and lows. Recognizing this as a normal part of the process is crucial for long-term success. Rather than striving for perfection, anticipate fluctuations in your progress and develop realistic strategies for managing downturns. This might include adjusting your diet and exercise…

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Episode 362: The Best Way To Suppress Your Appetite | Program Yourself Thin Podcast 1:43:40

13d ago1:43:40

1:43:40

The best way to suppress your appetite naturally is to focus on eating more whole, fiber-rich, and minimally processed foods. Foods high in fiber, such as fruits, vegetables, legumes, and whole grains, not only provide essential nutrients but also take longer to digest, keeping you fuller for longer periods. This approach helps stabilize blood suga…

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Episode 361: Politics and Weight Loss | Program Yourself Thin Podcast 1:19:12

13d ago1:19:12

1:19:12

Politics and weight loss share several similarities, particularly in how emotions can impact both. In both arenas, staying relaxed and not getting overly worked up are crucial strategies. High emotions can cloud judgment, leading to rash decisions in political discourse or impulsive eating in weight loss efforts. In both cases, a calm, thoughtful a…

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Episode 360: Why You're Not Losing Weight | Program Yourself Thin Podcast 1:46:39

15d ago1:46:39

1:46:39

If you're not losing weight, the simplest explanation may be that you're consuming more calories than your body burns, leading to a caloric surplus. Even if you think you're eating healthy, portion sizes and hidden calories in foods like dressings, sauces, and snacks can add up. To overcome this, start by accurately tracking your daily caloric inta…

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Episode 359: Why Willpower Doesn't Make You Thin | Program Yourself Thin Podcast 1:36:59

16d ago1:36:59

1:36:59

Relying solely on willpower to lose weight is often ineffective because willpower is a finite resource that can be quickly depleted. Weight loss requires consistent, long-term changes in eating and exercise habits, which are difficult to maintain through willpower alone, especially under stress or fatigue. Instead, creating an environment that supp…

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Episode 358: Eating Well On Vacation | Program Yourself Thin Podcast 1:44:56

17d ago1:44:56

1:44:56

Eating well on vacation doesn't mean sacrificing the enjoyment of local cuisine. Shift your mindset to embrace moderation and balance rather than strict dietary restrictions. Start each day with a solid, nutritious breakfast, which can help control hunger and reduce the temptation to overindulge later. Staying hydrated by drinking plenty of water a…

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Episode 357: Dealing With Boredom Eating | Program Yourself Thin Podcast 1:32:29

17d ago1:32:29

1:32:29

Dealing with boredom eating involves recognizing and redirecting the urge to eat when you're not actually hungry. First, identify the patterns or situations that trigger this type of eating, such as certain times of day or specific environments like watching TV. Once identified, you can work on creating new habits. Instead of turning to food, engag…

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Episode 356: How To Stop Eating More Than You Need | Program Yourself Thin Podcast 1:31:54

17d ago1:31:54

1:31:54

Stopping the habit of eating more than you need involves understanding and addressing both biological and psychological factors. Start by choosing higher-quality foods—those rich in nutrients like fiber, protein, and healthy fats—which are more satisfying and help control hunger. Introduce calmness to your eating routine; eat slowly and without dis…

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Episode 355: Nourishing Yourself To Lose Weight | Program Yourself Thin Podcast 1:14:09

22d ago1:14:09

1:14:09

Nourishing yourself to lose weight involves more than just cutting calories; it's about feeding your body the right nutrients to function optimally and feel satisfied. Focus on foods rich in vitamins, minerals, fiber, and healthy fats, which contribute to a feeling of fullness and reduce the urge to binge on unhealthy snacks. Incorporating a balanc…

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Episode 354: Eating Fruit To Lose Weight | Program Yourself Thin Podcast 1:24:11

22d ago1:24:11

1:24:11

Eating fruit can be a delicious and effective strategy for weight loss. Fruits are low in calories but high in essential nutrients, fiber, and water, which help to keep you full and satisfied without the calorie overload. The fiber in fruits slows digestion, reducing cravings and preventing overeating. Furthermore, the natural sweetness of fruits c…

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Episode 353: 3 Worst Effects of Extra Weight | Program Yourself Thin Podcast 8:03

26d ago8:03

8:03

Carrying extra weight can have several detrimental effects on your overall health and quality of life. Firstly, it significantly impacts health and can reduce lifespan due to increased risks of developing chronic conditions such as heart disease, diabetes, and hypertension. Secondly, excess weight puts additional strain on your joints, leading to d…

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Episode 352: Types Of Emotional Eating | Program Yourself Thin Podcast 48:55

27d ago48:55

48:55

Emotional eating typically stems from various emotional triggers such as stress, anger, depression, celebratory feelings, or loneliness. To combat this, it’s essential to first identify what emotion is driving you to eat. Each type of emotional eating serves as a clue to underlying issues that need direct attention. Instead of turning to food, ask …

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Episode 351: Thinking About Weight Loss Like College | Program Yourself Thin Podcast 1:39:29

28d ago1:39:29

1:39:29

Thinking about weight loss like attending college can provide a useful framework for managing expectations and strategies. Just as college demands consistent effort, discipline, and long-term commitment, so does achieving and maintaining a healthy weight. In both scenarios, there is no overnight success; knowledge and results accumulate over time t…

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Episode 350: Appreciating Your Weight Loss | Program Yourself Thin Podcast 1:27:45

28d ago1:27:45

1:27:45

Appreciating your weight loss journey is key to sustaining motivation and maintaining a positive mindset. Acknowledge every step forward, no matter how small, because each contributes to your ultimate goal. Celebrate the lifestyle changes you've made that enhance your well-being beyond just the pounds lost. These might include improved sleep, bette…

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Episode 349: Feeling More Patient With Your Weight Loss | Program Yourself Thin Podcast 1:18:54

28d ago1:18:54

1:18:54

Feeling more patient with your weight loss journey is crucial for long-term success. Acknowledge from the start that meaningful progress takes time and that small, consistent steps lead to sustainable results. Set realistic expectations and celebrate the minor achievements along the way, not just the number on the scale. Incorporate habits that enh…

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Episode 348: Seeing Processed Food For What It Is | Program Yourself Thin Podcast 1:31:35

28d ago1:31:35

1:31:35

Recognizing processed food for what it truly is involves understanding its impacts on health and well-being. Processed foods are often high in sugars, unhealthy fats, and additives while lacking essential nutrients. These foods are engineered to be hyper-palatable, making them addictive and easy to overconsume, which can lead to weight gain, metabo…

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Episode 347: How Many Calories Should You Cut To Lose Weight | Program Yourself Thin Podcast 1:31:51

1M ago1:31:51

1:31:51

To effectively lose weight, avoid drastic calorie cuts, which have a 95% failure rate due to their unsustainable nature. Instead, start by reducing your daily caloric intake by a manageable 10-25%. This moderate approach helps you adjust comfortably without feeling overly deprived, making it sustainable over the long term. Think about how you can m…

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Episode 346: Dealing With Weight Loss Confusion | Program Yourself Thin Podcast 1:45:45

1M ago1:45:45

1:45:45

Dealing with weight loss confusion starts with clarifying your ultimate goal: to live at your goal weight for life, not just to lose weight temporarily. Different methods can work, so it's worthwhile to experiment with various approaches, but always keep your long-term vision in focus. The foundation of sustainable weight loss lies in the Weight Ma…

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Episode 345: Starting Small, Winning Big | Program Yourself Thin Podcast 2:00:35

1M ago2:00:35

2:00:35

Starting small to win big in weight loss is essential because ambitious overhauls are overwhelming and unsustainable. Reflect on your past efforts—those drastic changes in diet and exercise that faded as quickly as they began. This common approach usually starts with high motivation, which inevitably dwindles, leading to abandonment of overly ambit…

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Episode 344: Losing Weight by Overeating and Making Unhealthy Food Choices | Program Yourself Thin Podcast 1:20:37

1M ago1:20:37

1:20:37

Losing weight by overeating and making unhealthy food choices might sound contradictory, but it's about understanding moderation and realistic, gradual changes. Instead of striving for perfection, focus on reducing the frequency and quantity of overeating and unhealthy choices. For example, if you typically overeat by a large margin, try reducing t…

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Episode 343: Dealing With The What The Hell Effect | Program Yourself Thin Podcast 58:03

1M ago58:03

58:03

Dealing with the "what the hell" effect is crucial for anyone on a weight loss journey. This phenomenon typically occurs when a minor deviation from your diet leads to an overreaction, causing you to abandon your healthy habits entirely. It stems from an all-or-nothing mindset, where any slip-up is seen as a total failure. To combat this, it's esse…

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Episode 342: Diagnosing Binges | Program Yourself Thin Podcast 1:27:24

1M ago1:27:24

1:27:24

Diagnosing the causes of binge eating is crucial for overcoming it and maintaining a healthy relationship with food. Begin by observing and understanding what leads to your binges. Note specific triggers that precede these episodes—this could be reaching a certain limit of hunger, engaging in habitual behaviors like eating while watching TV, or emo…

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Episode 341: How To Be More Persistent With Your Weight Loss | Program Yourself Thin Podcast 1:42:17

1M ago1:42:17

1:42:17

To be more persistent with your weight loss, shift your motivation from short-term loss to long-term health and living at your goal weight for life. Start by envisioning your life as someone who has successfully maintained their ideal weight. What habits do they have? How do they handle setbacks? Integrating maintenance strategies from the outset i…

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Episode 340: Thriving At Cookouts | Program Yourself Thin Podcast 44:40

2M ago44:40

44:40

Thriving at cookouts while balancing weight loss goals and enjoyment is all about preparation and mindset. Enter these events with confidence, knowing you are in control of your food choices. Reflect on how you want to behave and who you want to be in those moments. This self-awareness empowers you to make decisions that align with your goals. Impl…

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Episode 339: Why Willpower Doesn't Work For Weight Loss | Program Yourself Thin Podcast 38:07

2M ago38:07

38:07

Willpower alone is often insufficient for sustainable weight loss because it is a limited resource, easily depleted under stress, fatigue, or temptation. Most of our behaviors, including eating habits, operate on autopilot, driven by subconscious patterns and routines developed over time. Relying solely on willpower targets these behaviors only at …

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Episode 338: The Logistics of Losing Weight | Program Yourself Thin Podcast 42:01

2M ago42:01

42:01

The logistics of losing weight are crucial for setting yourself up for success. Begin with careful planning: outline most meals for the week, including snacks, to minimize impulsive eating. Create shopping lists based on these menus and stick to them, ensuring you buy only what you need for your planned meals. Embrace home cooking as it gives you c…

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Episode 337: What To Do Once You Reach Your Goal Weight | Program Yourself Thin Podcast 1:36:01

2M ago1:36:01

1:36:01

Once you reach your goal weight, the key is not to shift gears dramatically but to continue with the maintenance practices you've already started. Ideally, the transition from weight loss to weight maintenance should be seamless, reflecting a lifestyle that you can sustain indefinitely. Focus on mastering maintenance techniques early in your journe…

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Episode 336: Permission To Make Weight Loss Easy | Program Yourself Thin Podcast 1:26:13

2M ago1:26:13

1:26:13

Grant yourself permission to make weight loss easy by reframing the process. Shift your focus from the urgency of "How quickly can I lose weight?" to the sustainability of "How can I live at my goal weight on near autopilot for the rest of my life?" This change in perspective emphasizes creating a lifestyle that naturally supports your health goals…

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Episode 335: Who Would You Be Without The Weight Loss Struggle? | Program Yourself Thin Podcast 1:15:04

2M ago1:15:04

1:15:04

Imagine who you would be without the weight loss struggle consuming your thoughts and energy. Without this burden, think of the freedom you’d have—more time to pursue passions and hobbies that might have been sidelined. Your health would likely improve, not just physically but mentally, as the stress of constant dieting dissipates. With more energy…

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Episode 334: All Or Nothing Is The Worst Mindset | Program Yourself Thin Podcast 1:30:01

2M ago1:30:01

1:30:01

The "all or nothing" mindset is arguably one of the worst approaches to weight loss and health. It sets unrealistic expectations, often leading to a cycle of intense effort followed by inevitable failure when perfection isn’t achieved. Life is unpredictable—work commitments, personal issues, and health struggles will inevitably arise, making it imp…

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Episode 333: A Better Weight Loss Goal | Program Yourself Thin Podcast 1:21:56

2M ago1:21:56

1:21:56

A more effective weight loss goal transcends numbers on a scale, focusing instead on how you will feel throughout the journey. Starting from day one, aim to feel calm, relaxed, happy, peaceful, and energetic. This emotional focus encourages a healthier approach to weight loss, where the process itself becomes enjoyable and sustainable. Taking thing…

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Episode 332: Extending Your Weight Loss Time Frame | Program Yourself Thin Podcast 1:39:29

2M ago1:39:29

1:39:29

Extending your weight loss time frame involves shifting your mindset from reaching a goal weight to maintaining it indefinitely. Often, the goal weight is seen as the finish line, but true success lies in living at your goal weight permanently. This requires adopting long-term, sustainable lifestyle changes rather than relying on temporary diets. E…

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Episode 331: How Bad Do You Feel? | Program Yourself Thin Podcast 1:11:19

2M ago1:11:19

1:11:19

How bad do you feel? Assessing this can significantly inform your journey toward better health. Start by noticing your physical comfort: Are you often fatigued? Do you experience joint pain or discomfort after eating certain foods? These can be indicators of your body’s response to your current lifestyle. Next, consider the mental cost: What is the…

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Episode 330: Gratitude and Weight Loss | Program Yourself Thin Podcast 1:03:16

2M ago1:03:16

1:03:16

Gratitude plays a transformative role in weight loss by shifting your focus from what you lack to the abundance you already possess. Begin by expressing gratitude for your body’s current capabilities and functionalities, appreciating the very vehicle that allows you to move, breathe, and engage with life. Be thankful for the resources available to …

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Episode 329: Who Do You Want To Be? | Program Yourself Thin Podcast 1:23:07

2M ago1:23:07

1:23:07

Who do you want to be? This question is vital in intertwining your weight loss journey with personal development. Envision yourself at your best—not just in terms of physical appearance but as a whole person. What qualities do you possess? How do you handle stress? What brings you joy? Being clear about who you aspire to be can significantly amplif…

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Episode 328: Losing Weight Is Different Than Keeping It Off | Program Yourself Thin Podcast 1:16:57

2M ago1:16:57

1:16:57

Losing weight and keeping it off are two distinct phases of the weight management journey, each requiring different strategies. The weight loss phase is typically short-term, focused on creating a calorie deficit through diet and exercise. However, the maintenance phase, which is ongoing, involves sustaining the new lower weight. Strategies for mai…

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Episode 327: How Bad It Feels Eating The Foods You Love | Program Yourself Thin Podcast 1:06:40

2M ago1:06:40

1:06:40

Eating the foods you love can sometimes leave you feeling worse than you expect. These foods might even be the most significant sources of pain in your life—physically, mentally, and emotionally. After indulging in a favorite food, take a moment to observe how you actually feel. Physically, you might notice bloating, fatigue, or discomfort. Mentall…

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Episode 326: A Calendar of Excuses | Program Yourself Thin Podcast 1:03:24

2M ago1:03:24

1:03:24

A calendar of excuses, such as holidays, birthdays, and celebrations, often disrupts weight loss efforts. It's easy to fall into an all-or-nothing mindset, where you either strictly diet or abandon it entirely during these occasions. The key is to shift to an all-or-something approach. This mindset allows you to enjoy treats on special days without…

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Episode 325: Being Honest With Yourself About Your Weight | Program Yourself Thin Podcast 1:33:56

2M ago1:33:56

1:33:56

Being honest with yourself about your weight is crucial for effective weight management. Your current weight reflects the average number of calories you consume; if you’re not losing weight, it’s likely because your caloric intake matches or exceeds your expenditure. Acknowledging this reality is the first step. You have the capability to stick to …

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Episode 324: The Reason You're Not Losing Weight | Program Yourself Thin Podcast 1:27:18

2M ago1:27:18

1:27:18

The primary reason you are likely not losing weight is often due to consuming too many calories. While this might sound discouraging, it's actually good news because it's something within your control. Start by temporarily tracking your daily caloric intake to get a clear picture of what you're consuming. From there, you can make informed decisions…

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Episode 323: The #1 Source of Calories | Program Yourself Thin Podcast 1:15:23

2M ago1:15:23

1:15:23

Baked goods are often the number one source of excessive calories due to their high content of refined flour, sugar, and fats—ingredients that make them incredibly addictive and calorie-dense. Understanding this can help you make more informed choices. To tackle this, start by slowly and strategically replacing refined carbohydrates with complex on…

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Episode 322: How To Start Losing Weight | Program Yourself Thin Podcast 1:10:29

2M ago1:10:29

1:10:29

To start losing weight effectively, begin slowly and strategically by addressing your worst eating habit. This focused approach allows you to make manageable changes without feeling overwhelmed. Identify the eating behavior that most significantly impacts your weight—be it snacking late at night, consuming too many sugary drinks, or overeating duri…

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Episode 321: The Weight Loss Benefits of Walking | Program Yourself Thin Podcast 41:45

3M ago41:45

41:45

Walking offers numerous benefits for weight loss beyond just burning calories. It's a gentle, low-impact exercise that can significantly enhance your overall well-being. Regular walking helps improve your mood by releasing endorphins, reduces stress, and increases energy levels, making you feel like a better version of yourself. Additionally, walki…

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Jim Katsoulis Podcasts

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