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THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential: Daily Summaries Delivered
by Lizzie Merritt - Weight Loss Coach for Women Who Want To Feel Confident In Their Own Skin
The Confident Body Podcast is for women who want to lose weight without dieting, stop emotional eating, and finally feel calm and confident in their body. If you know what to do to lose weight but can’t stay consistent, feel stuck in self-sabotage, or keep starting over even though you’re smart and capable, you’re in the right place. This podcast teaches brain-based weight loss using simple, science-backed tools that actually work with your brain instead of fighting it. You’ll learn how to stop emotional eating, break free from the on-again, off-again diet cycle, and build self-trust so weight loss feels steady instead of exhausting. We talk about the mental and emotional parts of weight loss that diets don’t tell you, like: Why motivation fades even when you want it badly How emotional eating is a brain pattern, not a personal failure Why dieting makes weight loss harder long term How to lose weight in a way that feels sustainable, calm, and doable Inside each episode, you’ll get shame-free strategies, practical brain science, and real-life tools to help you stop fighting yourself and start feeling in control around food. This is weight loss without restriction, without starting over every Monday, and without waiting to feel confident someday in the future. If you’re ready to stop feeling like you are the problem and start living the life you want to lose weight for, then this is the show for you. www.confidentbody.coach LIGHT: The New Psychology of Weight Loss You Are A Miracle
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- 5 days ago34 min
What If I Can't Keep the Weight Off? (Listen Again)
If you keep asking who am I to think I can do this and want to finally believe you're allowed to try anyway, then this episode is for you. Have you ever felt like you're the only one struggling with weight loss while everyone else has it figured out? Maybe you've watched a friend or coworker have success with weight loss medication and thought, maybe I should try that too. Or maybe that sneaky little thought creeps in, if I really wanted this, I would be doing better by now. That voice has a name. It is called imposter syndrome, and it does not just show up in your career or your goals. It shows up in weight loss too. In this episode, I dig into why self-doubt and comparison show up so much on this path, why waiting to feel ready is a trap, and how to stop comparison from stealing your progress. Because self-doubt does not mean you are failing. It means you are human. What You'll Learn in This Episode Why imposter syndrome shows up in weight loss, not just your career or goals The difference between feeling doubt and letting doubt run the show Why comparison quietly fuels self-doubt, and how to catch yourself doing it How your brain uses food for safety when it feels threatened A simple way to notice a doubtful thought and take action anyway Key Takeaway Self-doubt is not proof that you are failing. It is proof that you are human. You do not have to feel confident to take action. You just have to take the next small step, doubt and all. Listen If You've Ever Thought… "If I really wanted this, I would be doing better by now." "Why is this so easy for everyone else?" "I should already have this figured out." "What if I can't keep the weight off?" Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
- 1 weeks ago24 min
The 3 Step Framework To Lose All the Weight You Want (Listen Again)
The Secret to Never Dieting Again Do you ever feel like the second you stop dieting, all bets are off? Maybe it's a vacation. Maybe you got sick. Maybe it's just a weekend. And suddenly you're back to old habits, wondering why you can't just eat like a normal person. If that sounds familiar, I want you to know you are not alone. This episode came from a real conversation I had with a client, one where I mapped out a simple three-step process on the spot. And I knew right away it needed to be an episode. Here's the thing. The secret to weight loss that actually lasts is not another diet. It is not a quick fix. It is slowly changing what normal eating looks like for you, one small step at a time. In this episode, I walk you through why diets keep failing you, and I give you the exact three-step framework I use with clients to build a new normal that sticks, without feeling deprived. What You'll Learn in This Episode Why diets are built to fail you, even the ones that work at first The three-step process you can use to change any habit, for good Why tiny changes work better than big, drastic ones How to stop telling yourself you need to "get back on track" Real examples you can use today, from fast food to late night snacking Key Takeaway Lasting change does not come from a diet. It comes from slowly building a new normal, one small level up at a time. When you stop trying to overhaul everything overnight, your brain stops fighting you, and the change actually sticks. Listen If You've Ever Thought… "Why does healthy eating always feel like punishment?" "I did so good, then I went on vacation and lost it all." "I need to get back on track." "Will I ever just feel like a normal eater?" Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
- 2 weeks ago41 min
I Just Want To Be DONE Thinking About Weight Loss (Listen Again)
If you're exhausted from being all in for two weeks and then all out for two more and want to find some steady middle ground, then this episode is for you. Why You Keep Starting Over Do you ever feel like you're always restarting your weight loss? One week you're all in, doing everything right, and a few weeks later you're worn out and back to old habits. The weight creeps back and it feels like you're right back at zero. If that sounds familiar, this episode is for you. We're talking about why weight loss brings out all-or-nothing thinking, even in women who are flexible and easygoing in every other part of their life. The second a cookie shows up, it can feel like it's broccoli or bust. We're also talking about something a lot of my clients say. "I just want to be done thinking about this." I get why you'd want that. But that mindset can actually keep you stuck. There's a better way to think about it, one that feels a lot more freeing. What You'll Learn in This Episode Why all-or-nothing thinking shows up so much around food and weight loss The real reason you feel like you have to start over after one off day Why wanting to be "done" with weight loss can work against you A mindset shift that helps you stay steady through busy or hard seasons Simple ways to track your wins that actually stick Key Takeaway One off day does not erase your progress. You are not starting over, you are picking up where you left off. Real change happens in the messy weeks, not just the perfect ones. Listen If You've Ever Thought… "I blew it, might as well start over Monday." "I just want to be done thinking about food." "Why is this the one area where I can't just relax?" "I feel like I'm back at zero again." Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
- 3 weeks ago34 min
Why You Keep Sabotaging Yourself
"I want to go for my goal and lose weight but... "This isn't the right season." "I should focus on my health first." "Once things calm down at work." In this episode, I'm talking about the four sneaky ways fear shows up and tries to pass itself off as good judgment. I share the story of a thermostat quietly running in the background of your brain, keeping you exactly as small as it thinks is safe. And I walk through the same four step process my own coach used with me when I got nervous before speaking to a crowd of five hundred people. This one goes deep on why staying stuck can feel so much safer than growing, even when growing is what you actually want. What You'll Learn in This Episode Why your brain hands you a "reasonable" excuse instead of just admitting you're scared The four fear patterns behind almost every stuck moment (thank you, Gay Hendricks) A simple four step process for moving through fear instead of around it Why trying to force your feelings to settle usually makes things worse What it means to stop handing fear the pen on your own story Key Takeaway Fear rarely shows up announcing itself. It shows up sounding like common sense. But underneath almost every "not right now," there's an old, understandable reason your brain thinks staying small keeps you safe. You don't have to argue with that voice or wait for it to disappear. You just have to stop handing it the pen every time it asks for it. Listen If You've Ever Thought... "I'll start when things settle down." "Maybe this just isn't the right time for me." "Why do I always talk myself out of things I actually want?" "I know what to do, so why can't I just do it?" Quote credits: Quote from A Return to Love — Marianne Williamson (1992) Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
- Aug 19, 202646 min
Don't Die With Your Music Still In You
If you’ve ever thought "I'll do that when I've lost the weight." or "Who am I to think my voice matters?" then this episode is for YOU. This is episode #200! Happy birthday Confident Body podcast! When I started this podcast, I almost didn't. I wanted a co-host because I didn't think I could carry a whole show by myself. I was scared I'd run out of things to say. (Guess that wasn’t an issue.) Even though I was scared, I started messy, and I kept going. Two hundred episodes later, I want to talk about something that goes way beyond the scale. Because somewhere in all the tracking and the trying and the starting over, a lot of us forget to ask the bigger question. What is all this weight loss actually FOR? This episode is about the parts of your life you've put on hold while you wait to feel ready. The trip. The class. The creative thing. The relationship. The version of you that's been waiting in the wings for "someday." What You'll Learn in This Episode Why weight loss was always meant to be a doorway, not a waiting room How to spot the ways you might be putting your real life on hold without even noticing Why your gifts are not yours to sit on What it means to let your "music" out, even when you don't feel ready Who you might impact when show up imperfectly Key Takeaway You don't have to finish losing weight before you start living. Your gifts, your voice, your particular way of showing up in the world, are needed right now, not on the other side of some number on a scale. Ready isn't a feeling that shows up. It's a decision you get to make today. Listen If You've Ever Thought… "I'll do that when I've lost the weight." "Who am I to think my voice matters?" "I'm doing all the right things but I still feel stuck." "I keep waiting to feel ready." Music and quote credits: "Be the Light" — Reesh Seely, 2025 (Carolina Sky Records) Quote from A Return to Love — Marianne Williamson (1992) Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
- Aug 12, 20261h 0m
Why You Cannot Think Your Way Into Calm
Why You Feel Like a Stranger in Your Own Body and The Five-Minute Tool That Calms Rage and Helps You Actually Sleep Have you been waking up lately and feeling a little off? You are getting everything done, but somewhere in there you lost the version of you who felt steady and clear and easy to be around. In this episode, I sit down with Jessica Long, a certified trauma informed breathwork facilitator and certified menopause coaching specialist. We talk about why so much of how you feel comes from your body first, before your thoughts ever get involved. That is a different starting point than most of us were taught when it comes to fixing stress, fog, or feeling stuck. Jessica explains why so many of us breathe in a way that quietly tells our nervous system something is wrong, even when we are just sitting at our desk or scrolling our phone. We also talk about a skill called interoception. That is your ability to feel what is happening inside your own body. So many women lose touch with this skill without ever realizing it, and it is part of why you might feel disconnected from yourself. This conversation is for any woman who has thought, "I just don't feel like myself anymore," and wants to understand why, and what to do about it. What You'll Learn in This Episode Why your body sends safety signals to your brain, not the other way around What the vagus nerve is and why it matters for feeling calm Why shallow chest breathing can signal danger to your nervous system without you noticing What interoception is, and why losing touch with your body can leave you feeling foggy and disconnected A few small ways to build a breathwork habit, even if meditation never stuck for you before How breathwork before bed can help you fall asleep faster How a calmer nervous system gives you more room to pause before a craving takes over Key Takeaway Feeling calm and feeling like yourself again does not start in your head. It starts in your body. When you give your nervous system a clear signal of safety, something as simple as your breath can do this, everything else gets a little easier. That includes the food noise in your head and how often you find yourself thinking about food. You do not need an hour or a perfect routine. You need a few minutes and a little bit of practice. Listen If You've Ever Thought... "I just don't feel like myself anymore." "I know what to do, so why can't I make myself do it?" "I've tried meditation a hundred times and it never sticks." "Why do I want to eat the second I finally sit down at night?" "I'm too in my head to relax." Learn More About Jessica Long Jessica’s FREE Sleep Breathwork Session https://your.belongwellness.com/sleep Next-Level You Waitlist: A 3-month breathwork program for the woman who’s done white-knuckling through life https://www.belongwellness.com/work-with-me Jessica’s website https://www.belongwellness.com/ Instagram @heyjessicalong https://www.instagram.com/heyjessicalong Midlife Advice Podcast https://www.belongwellness.com/podcast Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Ps
- Aug 5, 202627 min
Still Chasing Your First Diet's Promise
Have you ever looked at an old picture of yourself and thought, wow, I looked amazing? And then you remembered that back then, you didn't feel good about yourself at all. You were on a diet then too. You were sure something needed to change. That gap between how you looked and how you felt is what this episode is about. So many of us have hit a goal weight, or gotten close to one, and found out the peace we were promised never showed up. We just kept going, chasing the same feeling, sure that the next ten pounds would finally deliver it. This episode comes from a real conversation I had with a client who found an old journal from when she was in her twenties. She weighed less than she does now. And she felt exactly as not enough as she does today. Same feeling, decades apart. We get into why that happens, and what it actually takes to feel different this time, not just look different. What you'll learn in this episode: Why chasing a goal you've never actually defined keeps your brain searching forever What your heart already knows before your head can catch up A simple daily practice that helps you notice you're already enough, no proof required Why "worthy" and "enough" were never things you were supposed to find outside yourself Key takeaway: You can hit a goal weight and still feel exactly the way you did before you started. That's not a willpower problem. It's a sign that the target you were chasing was never clearly defined in the first place. The steadiness you're looking for isn't waiting for you somewhere out there. It's something you already carry, and this episode is about learning to trust it instead of keep searching for it. Listen if you've ever thought: "I finally lost the weight and I still don't feel any different." "Why do I still feel the same way I did years ago?" "I don't even know what would make me feel like enough." "I keep chasing a feeling I can't quite name." Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
- Jul 29, 20261h 1m
Your Wiring Isn't The Problem
Why personality tests can explain a lot, but they are not your identity. Have you ever known exactly what you were supposed to do and done the opposite thing anyway? You know the plan. You know you should rest instead of reaching for a snack. And somehow you end up in the pantry anyway. In this episode, I sit down with life coach Kelly Tibbitts for a podcast swap. Kelly is an expert in the Enneagram and human design, and we talk about why knowing what to do and actually doing it are two completely different jobs. Kelly used something as simple as a grocery cart in a parking lot to explain why two people can look at the same task and have a completely different, deeply held opinion about the right way to handle it. Once you hear it, you'll probably recognize yourself or someone you love immediately. We also get into people pleasing, perfectionism, and a simple tool for feeling a feeling instead of eating over it. What You'll Learn in This Episode Why knowing what to do and doing it can feel like two different jobs How people pleasing quietly shows up around food A simple three step tool for feeling a feeling instead of eating it Why perfectionism is really about safety, not about getting things right How guilt-free rest can be a real weight loss tool Key Takeaway Your patterns make sense. The way you're wired explains why you reach for food, why you push through instead of resting, and why rest can feel impossible to give yourself. None of that means something is wrong with you. Once you understand your own wiring, you can trade judgment for grace. And underneath the wiring, underneath the patterns, the part of you that already knows who she is has been there the whole time. Listen If You've Ever Thought… "Why do I know what to do and still not do it?" "I feel guilty every time I actually rest." "Why does she handle this so differently than I do?" "Am I a perfectionist, or is something else going on?" Learn More About Kelly Tibbitts Website https://kellytibbitts.com Live a Vibrant Life Podcast: https://coachkellytibbitts.buzzsprout.com/ Instagram: https://www.instagram.com/kelly_tibbitts/ Want More? If this episode resonated with you, I'd love for you to subscribe to The Confident Body Podcast. Every week we talk about the mental and emotional side of weight loss, the part that diets never cover. We cover things like sustainable weight loss, emotional eating, self-trust around food, and how to break free from diet rules that have never worked long term. Because the goal isn't just to lose the weight. It's to become someone who knows how to keep it off and feel good while doing it. Leave a review if this episode helped you. It only takes thirty seconds and it helps other women find the show. Get the book my new book LIGHT: The New Psychology of Weight Loss Check out my new Substack page! You’ll get bonus articles, inspiration, and wisdom. Plus some extra goodies I’ve got rolled up my sleeve. Check it out at: https://substack.com/@coachlizziemerritt PS: Ever had that moment when you just WANT it? Your brain doesn’t care if you’re hungry. It just tastes SO good and you just want it. If that’s you, then download the guide I JUST WANT IT. IT TASTES SO GOOD at: confidentbody.coach/wantit Also, check out my first book: You Are A Miracle
About THE CONFIDENT BODY PODCAST - Brain-based strategies and self-compassion practices to unlock your full potential
The Confident Body Podcast is for women who want to lose weight without dieting, stop emotional eating, and finally feel calm and confident in their body. If you know what to do to lose weight but can’t stay consistent, feel stuck in self-sabotage, or keep starting over even though you’re smart and capable, you’re in the right place. This podcast teaches brain-based weight loss using simple, science-backed tools that actually work with your brain instead of fighting it. You’ll learn how to stop emotional eating, break free from the on-again, off-again diet cycle, and build self-trust so weight loss feels steady instead of exhausting. We talk about the mental and emotional parts of weight loss that diets don’t tell you, like: Why motivation fades even when you want it badly How emotional eating is a brain pattern, not a personal failure Why dieting makes weight loss harder long term How to lose weight in a way that feels sustainable, calm, and doable Inside each episode, you’ll get shame-free strategies, practical brain science, and real-life tools to help you stop fighting yourself and start feeling in control around food. This is weight loss without restriction, without starting over every Monday, and without waiting to feel confident someday in the future. If you’re ready to stop feeling like you are the problem and start living the life you want to lose weight for, then this is the show for you. www.confidentbody.coach LIGHT: The New Psychology of Weight Loss You Are A Miracle
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