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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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- 3 days ago31 min
Why Don't I Feel Different Yet?
If you've ever gotten to a goal and still felt like something was missing, you're not doing it wrong. You're just only halfway there. And nobody told you that was coming. In this episode, I talk about why reaching your goal weight is only the first half of the weight loss journey. The second half is just as important. And the good news? You don't have to wait until you get there to start. This one is also for women on GLP-1 medications. The medication can change your body fast. But your brain needs a different kind of work to catch up. We're going to talk about that too. What You'll Learn in This Episode Why your brain keeps running the old story even after the weight comes off The science behind why identity lags behind behavior What the "second half" of the weight loss journey actually is Why feeling good about yourself can feel dangerous, and where that comes from How to start closing the gap between who you've become and who you believe you are Key Takeaway Getting to goal weight is the first half of the climb. Believing you're the person you've become is the second half. And you don't have to wait for the summit to start. Your brain can learn to tell a new story. But it won't do it on its own. You have to direct it on purpose, and this episode shows you how. Listen If You've Ever Thought… "I did all the work. Why doesn't it feel real yet?" "I look in the mirror and still see the old me." "Feeling good about myself feels like bragging." "I'm afraid to believe it in case I lose it." "I got there and something still feels missing." "I'm on a GLP-1 and losing weight, but I don't feel any different inside." 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. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- 1 weeks ago36 min
Two Kinds of Hungry
Have you ever found yourself eating something and realized you don't quite remember deciding to eat it? Your hand is just there, the food is halfway gone, and somehow you're eating it and judging yourself for it at the same time. You paid full price for half the experience. What if the reason you can't stop isn't about willpower at all? What if the problem is that you're not actually tasting what you're eating? In this episode, we're talking about two kinds of hunger that look exactly the same from the outside but are asking for completely different things. One is moving toward something. One is moving away. And once you can tell them apart, something quietly shifts. We also get into some genuinely fascinating science — including what one Columbia neuroscientist discovered that flips everything the diet industry has ever told you about pleasure and food completely on its head. What You'll Learn in This Episode Why your first bite is the most powerful moment of any meal (and why most of us miss it entirely) What Dr. Dana Small's research says about pleasure, processed food, and why satisfaction might actually be the strategy The difference between the hunger that wants to arrive and the hunger that wants to escape Why desire is not the enemy — and what it's actually pointing toward How 30 seconds before a meal can shift how much you eat and how satisfied you feel Why the peace you're looking for in the pantry at 9pm is already inside you Key Takeaway The reason you can't stop once you start usually has nothing to do with the food. It has to do with which hunger is doing the asking. When you're moving toward genuine pleasure and you're actually present for it, your body knows when it's had enough. It always has. It just needs you to be in the room long enough to hear it. Listen If You've Ever Thought... "I wasn't even that hungry. I don't know why I kept eating." "I eat it and feel guilty the whole time and somehow still want more." "Nothing in the fridge sounds good but I keep opening it anyway." "I just want five minutes where my brain stops." "Why can't I just be normal around food?" Subscribe to The Confident Body Podcast If this episode made you stop and think, there's a lot more where that came from. The Confident Body Podcast is for women who are done fighting themselves around food and ready to understand what's actually going on underneath. We talk about emotional eating, self-trust, breaking free from diet rules, and building sustainable weight loss that doesn't require white-knuckling every meal. Subscribe so you don't miss an episode. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- 2 weeks ago36 min
Why Can't I Stop Once I Start?
It's Never About the Chips Have you ever reached for a food you told yourself you shouldn't have, then kept eating it because you already blew it? And the whole time, that voice in your head was running a full courtroom trial, presenting evidence, handing down a verdict, and sentencing you to start over Monday? That's not a willpower problem. That's food morality. And it might be the very thing making it harder to stop. In this episode, I'm breaking down why labeling food as good or bad doesn't protect you from overeating. It actually fuels it. The shame you feel while eating the chips? That's not the solution. That's the accelerant. We talk about why your brain circles forbidden food like it's the most important thing in the room, what mental restriction actually looks like (hint: it's not the same as skipping the food), and how to start making choices instead of following rules. What You'll Learn in This Episode The difference between physical restriction and mental restriction Why labeling food as "bad" makes your brain want it more What the science says about dopamine, forbidden food, and the pressure that builds over time How the shame spiral actually causes more eating, not less What it looks like to remove morality from food without losing all structure How to start building real self-trust around food decisions Key Takeaway The food isn't the problem. The story you're telling yourself about the food is what creates the spiral, the emotional hangover, and the sense that you just can't be trusted around certain things. When food stops being a verdict on your character and becomes just a choice with outcomes, something quietly shifts. The pressure drops. The beach ball stops launching. And you can finally hear yourself think. Listen If You've Ever Thought... "I already blew it, so I might as well keep going." "Why can't I stop once I start?" "I have zero self-control around certain foods." "I'm so tired of feeling guilty every time I eat something I shouldn't." "I know what to eat. So why do I keep doing this?" Subscribe to The Confident Body Podcast If this episode hit close to home, there's a lot more where that came from. The Confident Body Podcast is for women who are done fighting themselves at the dinner table and ready for weight loss that actually lasts. We talk about emotional eating, self-trust around food, breaking free from diet rules, and building a relationship with your body that doesn't require white-knuckling your way through every meal. Subscribe so you don't miss an episode. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- 3 weeks ago38 min
Not Good Enough
You drank the water. You took the walk. You tracked the food for a while. And when the scale didn't move the way you hoped, your brain quietly filed it away: “NOT GOOD ENOUGH”. So now when someone tells you to start small, something in you goes a little flat. Because small hasn't worked before. And you're tired of hoping for something that doesn't pan out. This episode is about what your brain was actually missing every time it measured a small step and came up empty. It wasn't measuring you. It was measuring the scale. And those are two very different things. A small step doesn't just add up on the scale. It adds up in your brain. Every time you do what you said you were going to do, your brain collects a piece of evidence that you are someone who follows through. That evidence is quiet. You can't see it in the mirror yet. But it is changing the story your brain tells about who you are. And that story is what everything else is built on. What You'll Learn in This Episode Why your brain dismisses small steps before they have a chance to work What the waterfall effect is, and why it's never just the walk The real fear underneath "this isn't enough" and why it makes complete sense Why your brain has been measuring the wrong thing all along How small steps build the evidence that changes your story over time Key Takeaway The goal was never the ten minutes. The goal was the version of you who got up anyway. Small steps don't just burn calories. They build the case your brain needs to finally deliver a different verdict about who you are. And the woman underneath that verdict has been there all along, waiting for the evidence to catch up. Listen If You've Ever Thought... "I've tried this before and it didn't work." "A ten-minute walk isn't going to make a dent." "I just need to find something that actually has a chance." "I'm willing to try. I'm just scared it still won't matter." "Why does starting over always feel like starting from zero?" Enjoy This Episode? Subscribe to The Confident Body Podcast so you never miss an episode. Every week I talk about the mental and emotional side of weight loss that diets never touch. Things like self-trust around food, breaking free from diet rules, emotional eating, and building a relationship with your body that actually lasts. If this episode resonated with you, it would mean so much if you left a review. It helps other women find the show and feel a little less alone in this. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- 3 weeks ago14 min
BONUS EPISODE: A Mother's Day Letter
A Mother's Day Letter Bonus Episode Mother's Day is complicated. For some women, it is warm and full. For others, it is quiet, or tender, or just a little heavy. Wherever you are today, this episode is for you. Not the you who is someone's mother. Not the you who had a mother. Just you. This is a short bonus episode, no frameworks, no action steps, just a letter read out loud. Because most Mother's Day messages miss the woman who is listening. This one doesn't. What You'll Learn in This Episode Why mothering is a quality every human being already carries, not a biological category How every major spiritual tradition has recognized the mothering face of God, including your own What the Bible actually says about God's love and how it compares to a mother's Why you have been looking for a specific kind of love in all the wrong places, and why that makes complete sense What it looks like to finally give that love to yourself Key Takeaway The love you have been searching for has been inside you the whole time. God put it there. The mothering face of the divine is part of your own nature. And the child inside you who is still waiting, still longing, still hoping someone will finally say you are enough, she is not waiting for someone else anymore. She is waiting for you. Listen If You've Ever Thought... "Mother's Day just feels hard and I can't really explain why." "I don't have kids, so this holiday isn't really for me." "I love my mom, but our relationship is complicated." "I know I should be kinder to myself. I just don't know how." "I keep looking for something I can't quite name." Enjoyed this episode? The Confident Body Podcast is here every week for the woman who is done fighting her body and ready to understand it. We talk about the mental and emotional side of weight loss that diets never address, including emotional eating, self-trust around food, and how to build something that actually lasts. Subscribe so you never miss an episode. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- May 6, 202646 min
I Don't Trust Myself Around Food
Maybe you hit your goal weight. Maybe you're still working toward it. Either way, you're still thinking about food more than you want to. Still feeling guilty when you eat the wrong thing. Still waiting to feel normal around food. Still wondering if you're one bad week away from blowing it all. That feeling has a name. And it has nothing to do with willpower. In this episode, I share a real conversation with a client who reached her goal weight and still felt like a fraud. Still felt like she hadn't figured out maintenance. Still felt like the war wasn't over. And I explain exactly why that happens, and what to do instead. Whether you're in maintenance or just starting out, this one is for you. I also get specific about the moments that are hardest. The woman stress eating at 4pm because she hasn't stopped all day. The mom who turns to food because it's the one thing in her day that belongs to her. And the woman alone at night finally having the thing she's been waiting for since 3pm. All three of them get a moment in this episode. This episode is about the shift from asking "is this allowed?" to asking "is this worth it to me?" It sounds simple. It changes everything. What You'll Learn in This Episode Why hitting your goal weight doesn't automatically create peace around food What maintenance actually is, and why it's simpler than you think Why thinking about food all the time is a sign of diet thinking, not a personal flaw The difference between following diet rules and making your own choices The one question that shifts your whole relationship with food Why self-trust with food has nothing to do with being perfect Key Takeaway Diets taught you how to follow rules. They never taught you how to choose. The shift from asking "is this allowed?" to asking "is this worth it to me?" is the whole game. The wisdom to trust yourself around food was never at the finish line. It has been inside you all along. And you can start uncovering it today, wherever you are in your journey. Listen If You've Ever Thought... "I reached my goal and I still feel crazy around food." "I don't trust myself around food." "I keep waiting to feel normal around food." "Why am I still thinking about food all the time?" "I lost the weight. Why does it still feel like I'm on a diet?" "I feel like I'm one bad week away from gaining it all back." Enjoy This Episode? Subscribe to The Confident Body Podcast so you never miss an episode. Every week I talk about the mental and emotional side of weight loss that diets never touch. Things like self-trust around food, breaking free from diet rules, emotional eating, and building a relationship with your body that actually lasts. If this episode resonated with you, it would mean so much if you left a review. It helps other women find the show and feel a little less alone in this. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- May 4, 202645 min
May the LIGHT Be With You
If you've ever felt like every diet you've tried was the wrong tool for the job, this episode is for you. You knew deep down it was probably going to let you down again. But you tried it anyway. Because what else were you going to do? This week's episode is unapologetically nerdy. It's May the 4th, which means it's Star Wars Day. And here's the wild part. The more I worked on this episode, the more I realized Star Wars actually holds the key to weight loss success. I'm not even kidding. I walk you through six lessons from the saga that change the way you think about food, your body, and the version of you you've been waiting to become. By the end, you'll see why the help you've been searching for has been the wrong help, why your inner critic has been wearing your own face, and why the Force you used to wish was real has been inside you the whole time. Whether you're a Star Wars superfan or you think Wookiees are a discontinued Girl Scout cookie (they're not, but honestly that would be cool), this episode is for you. The lightsabers are just the costume. The hero's journey is the story of every woman who has ever tried to lose weight. What You'll Learn Why the help you keep searching for from diets and gurus is asking the wrong question The Yoda lesson that the entire first part of my book LIGHT is built on Why "I'll try harder Monday" is the trap, not the solution, and what to do instead How to recognize when you're fighting yourself instead of fighting your habits The difference between the fear path and the love path in weight loss A simple practice for trusting your body again, even when the cookies are right there at 9pm Key Takeaway The wisdom, the trust, the Force, the Light, all of it has been inside you the whole time. You don't need a better diet. You need a better relationship with yourself. The work isn't acquiring more rules. It's letting go of the ones that have never served you and remembering what was true when you were six years old and wanted to be a Jedi. Listen If You've Ever Thought... "I'll be good today." "If I had a bad meal, the day is ruined." "Maybe THIS diet is the one that finally works." "I should already know better by now." "Why can't I just stick to it?" "Help me, xyz program. You're my only hope." Enjoy This Episode? Subscribe to The Confident Body Podcast so you never miss an episode. Every week I talk about the mental and emotional side of weight loss that diets never touch. Things like self-trust around food, breaking free from diet rules, emotional eating, and building a relationship with your body that actually lasts. If this episode resonated with you, it would mean so much if you left a review. It helps other women find the show and feel a little less alone in this. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss Also, check out my first book: You Are A Miracle
- Apr 29, 202642 min
Where Are You Holding Yourself Back?
Last week I told you my story. This week I want to talk about yours. Because whether you have been losing weight and feel strangely anxious about it, or you have been stuck and doing things in secret you would never do in the daylight, I think the same belief is running in the background. And once you see it, so much of the struggle starts to make a different kind of sense. This episode is for two women. The one hanging on by her fingernails as the weight comes off. And the one in the CVS parking lot who does not fully understand why she keeps ending up there. Both of them are dealing with the same thing underneath. And this episode names it. What You'll Learn in This Episode Why weight loss can feel dangerous even when it is working How the belief "it's not safe to be fully me" shows up differently depending on where you are in your journey Why secret eating is not a discipline problem and what it actually is Why you cannot lose your way into feeling worthy, and what actually changes the verdict The brain science behind why trying harder keeps backfiring How to start building safety one small honest choice at a time Key Takeaway You are not doing it wrong. You are covered. And there is a very big difference between those two things. The woman underneath the hiding, the patterns, and the protection has been there the whole time. The sun has been shining. This episode is about starting to let her out. Listen If You've Ever Thought... "Why do I feel more anxious the more weight I lose?" "I keep eating in secret and I don't fully understand why." "I just want to feel normal around food." "I'll finally feel okay about myself when I reach my goal weight." "I know what I want to do. Why can't I just do it?" Enjoy This Episode? Subscribe to The Confident Body Podcast so you never miss an episode. Every week I talk about the mental and emotional side of weight loss that diets never touch. Things like self-trust around food, breaking free from diet rules, emotional eating, and building a relationship with your body that actually lasts. If this one landed somewhere real for you, it would mean so much if you left a review. It helps other women find the show and feel a little less alone in this. 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 Get the book my new book LIGHT: The New Psychology of Weight Loss 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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