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What if everything you thought you knew about breaking a bad habit was wrong? In this episode of Project Weight Loss, we sit down — well, metaphorically — with one of the most brilliant scientific minds in the field of habit change and mindfulness: Dr. Judson Brewer, affectionately known as Dr. Jud. With over 20 years of NIH-funded research, a TED Talk viewed millions of times, and three powerhouse books, Dr. Jud has cracked the code on why we do the things we do — even when we desperately don't want to. And it has nothing to do with willpower. Nothing. At. All.

This episode is personal, it is science-backed, and it is packed with tools you can start using today. We explore the brain science behind every habit loop you have ever been stuck in, why shame is the last thing that will ever set you free, and what curiosity has to do with changing your brain from the inside out. We also get into Dr. Jud's thoughtful and honest take on GLP-1 medications — and why the inner work still matters, whether you are on them or not. Plus, I share something close to her heart that ties it all together beautifully. You are not going to want to miss this one. Come on in.

Quote of the Week:

"Meditation is not about emptying our minds or stopping our thoughts, which is impossible. It's about changing our relationship to our thoughts." — Dr. Judson Brewer

Links:

Dr. Judson Brewer's TED Talk — "A Simple Way to Break a Bad Habit"

Dr. Judson Brewer's Calm Masterclass — "Breaking Bad Habits"

Dr. Jud's Website: https://drjud.com

Citations:

• Brewer, J. (2017). The Craving Mind: From Cigarettes to Smartphones to Love — Why We Get Hooked and How We Can Break Bad Habits. Yale University Press.
• Brewer, J. (2021). Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind. Avery/Penguin Random House. (New York Times & Wall Street Journal Bestseller)
• Brewer, J. (2024). The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop. Avery/Penguin Random House.
• Brewer, J. (2016). "A Simple Way to Break a Bad Habit." TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit
• Brown University Mindfulness Center — Director of Research and Innovation: https://www.brown.edu/academics/contemplative-studies/mindfulness-center
• Calm Masterclass: Breaking Bad Habits with Dr. Judson Brewer: https://www.calm.com/app/program/QLAvzOn

Let’s go, let’s get it done.

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Curiosity, Habit Loops & the Hidden Treasure of Your Local Library

What if the reason you can't stop eating had nothing to do with willpower — and everything to do with your brain running on autopilot?

This week I'm exploring just that – the autopilot trap.

We are exploring behavior change research AND in the fabric of our communities: curiosity.

If you work in wellness, coaching, project management, or leadership, this one's worth a listen.

Quote of the week:

“Curiosity: the shape of curiosity is a curving question mark with a hooked tail stamped on the wall of a library, a metaphor inviting gall to enter to discover a rich world of books” By Quincy Troupe

CITATIONS

1. Brewer, J. A., Mallik, S., Babuscio, T. A., Nich, C., Johnson, H. E., Deleone, C. M., Bowen, S., Marlatt, G. A., Rounsaville, B. J., Carroll, K. M., & Kiluk, B. D. (2011). Mindfulness training for smoking cessation: Results from a randomized controlled trial. Drug and Alcohol Dependence, 119(1–2), 72–80. https://doi.org/10.1016/j.drugalcdep.2011.05.044

2. Swan, G. E., & Carmelli, D. (1996). Curiosity and mortality in aging adults: A 5-year follow-up of the Western Collaborative Group Study. Psychology and Aging, 11(3), 449–453. https://doi.org/10.1037/0882-7974.11.3.449

Duhigg, C. (2012). The Power of Habit. Random House.

Smith, B. (1943). A Tree Grows in Brooklyn. Harper & Brothers.

Brewer, J. A. (2015). A simple way to break a bad habit. TED Talk. https://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit

Troupe, Q. Quote on curiosity and libraries.

Let’s go, let’s get it done.

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Life has a way of getting lifely — and this episode was born right in the middle of mine. In Episode 208, I get personal about a season that brought me to stillness, to my car, to my breath — and ultimately, to a word that changed everything for me this year. If you have ever found yourself waiting for the perfect moment to start again, or wondering if the hard thing you are going through has any light in it at all, this episode is for you. Come as you are. Start where you are. That is always enough.

From a beloved novel to a spontaneous act of love from my son, from peer-reviewed science to a 14th century poet — I weave together the stories, the research, and the reminders that the light within you has never gone out. It may be quiet. It may be flickering. But it is there, and it has been there your whole life. I hope this episode helps you see it.

Quote of the week: "I wish I could show you, when you are lonely or in darkness, the astonishing light of your own being." — Hafiz of Shiraz

Fina's 2025 Reading List

• The 48 Laws of Power — Robert Greene
• The Prince — Niccolò Machiavelli
• The Art of War — Sun Tzu
• Quotations from the Works of Mao Tse-Tung — Mao Zedong
• Right Thing Right Now — Ryan Holiday
• Awaken the Giant Within — Tony Robbins
• The Big Leap — Gay Hendricks
• Emotional Intelligence — Bradberry & Greaves
• A Return to Love — Marianne Williamson
• No Mud No Lotus — Thich Nhat Hanh
• Tao Te Ching — Translated by Stephen Mitchell
• Mindful Investor — Maria Gonzalez
• Educated — Tara Westover
• Slaughterhouse-Five — Kurt Vonnegut
• 1929 — Andrew Ross Sorkin

Books Referenced

• Doerr, Anthony. All the Light We Cannot See. Scribner, 2014.
• Frankl, Viktor E. Man's Search for Meaning. Beacon Press, 1959.
• Greene, Robert. The 48 Laws of Power. Viking Press, 1998.
• Holiday, Ryan. The Obstacle Is the Way. Portfolio/Penguin, 2014.
• Hanh, Thich Nhat. Mud and Lotus. Parallax Press.
• Westover, Tara. Educated. Random House, 2018.

Peer-Reviewed Research

• Cunha, L.F., et al. "Positive Psychology and Gratitude Interventions: A Randomized Clinical Trial." Frontiers in Psychology, Vol. 10, March 2019. https://doi.org/10.3389/fpsyg.2019.00584
• Martínez-Martí, M.L., et al. "The Effects of Gratitude Interventions: A Systematic Review and Meta-Analysis." PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/
• Lundman, B., et al. "Inner Strength — A Systematic Review of Qualitative Empirical Studies." PubMed Central,1990–2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC12375945/
• Holmedal Byrne & Gustafsson. "Resilience Theory: Core Concepts and Research Insights." Cited in Positive Psychology, 2024. https://positivepsychology.com/resilience-theory/

Poetry

• Hafiz of Shiraz. "I Wish I Could Show You." 14th century. English translation widely attributed to Daniel Ladinsky, The Gift, Penguin Compass, 1999.

Media

• All the Light We Cannot See. Netflix series, 2023. Directed

Let’s go, let’s get it done.

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Episode 207

The Practice of Not Reacting

This week, I’m sharing something that has been quietly shaping my life for years—and I don’t think we talk about it enough in a practical way.

We spend so much time trying to “fix” our habits… but what if the real shift happens before the action even begins?

I’m talking about meditation and equanimity.

Not meditation in a rigid or intimidating way—but in a way that actually fits into your life. In your kitchen. In your car. In a group meeting. In the moments where you feel the pull to do something you already decided you didn’t want.

I share how I’ve been reconnecting with this through my own routine lately—and why it matters more than we think when it comes to food, stress, and decision-making.

This one is simple, but not easy.
And it might be exactly what you need this week.

Quote of the Week

“Meditation is not about stopping thoughts, but recognizing that we are more than our thoughts.” — Eckhart Tolle

Health Disclaimer

This podcast is for informational and educational purposes only and is not intended as medical or mental health advice. Meditation and mindfulness practices can be supportive tools, but they are not a substitute for professional care. Please consult with a qualified healthcare provider regarding any medical or psychological concerns. If you are experiencing significant distress, anxiety, or health issues, seek guidance from a licensed professional.

The reason you may be stuck isn’t lack of discipline—rather lack of pause?

Let’s go, let’s get it done.

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Episode 206

Sorry I am late today -love ya

This week, I’m opening up a conversation that many of us avoid—but all of us feel.

Money.

Not the polished, curated version we see online… but the real, behind-the-scenes truth about what’s coming in, what’s going out, and the quiet stress it can carry.

If things feel tight right now… if you’ve been avoiding your numbers… if you’ve ever wondered whether you need to earn more or spend less—but haven’t wanted to face the answer—this episode is for you.

We’re not talking about complicated strategies or financial jargon.

We’re talking about honesty.

The kind that changes everything.

I’ll walk you through the two levers we actually have, the one question that can shift your entire financial direction, and why understanding who you are with money matters more than any perfect plan.

We’ll also connect something we don’t talk about enough:
how money stress shows up in our bodies, our eating, our sleep, and our relationships.

Because this isn’t just about dollars.
It’s about your life.

If you’ve been feeling the weight of it all…
this conversation might be the place where things start to feel a little lighter.

Press play when you’re ready to tell yourself the truth.

Quote of the Week
“Do not save what is left after spending, but spend what is left after saving.” — Warren Buffett

Citations

Kahneman, D. (2011). Thinking, Fast and Slow. Farrar, Straus and Giroux.
Consumer Financial Protection Bureau (CFPB). Research on financial habits and automatic savings systems.
American Psychological Association (APA). (2023). Stress in America reports on financial stress and health impacts.
Epictetus. Enchiridion (translated works on Stoic philosophy).

Let’s go, let’s get it done.

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This week, I’m taking a curious, watch-and-see approach to GLP-1 medications—things like semaglutide, Ozempic, Wegovy. We’ll cover the research-backed potential benefits, the side effects, what happens after stopping, and why the conversation is about much more than just weight.

No judgment, no pressure, just information, reflection, and a reminder that your choices are personal and worth considering thoughtfully.

Tune in if you want to explore GLP-1 medications from a place of curiosity and clarity.

Quote of the Week:

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Will Durant

Citations

1. Wilding, J. P. H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384, 989–1002.

2. Rubino, D., et al. (2021). Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance. Diabetes, Obesity and Metabolism.

3. SELECT Trial Investigators (2023). Semaglutide and Cardiovascular Outcomes in Obesity. New England Journal of Medicine.

4. Drucker, D. J. (2018). Mechanisms of Action and Therapeutic Application of GLP-1. Cell Metabolism.

5. Baggio, L. L., & Drucker, D. J. (2007). Biology of Incretins. Gastroenterology.

Let’s go, let’s get it done.

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Day One Starts Now: The Simple Reset That Finally Makes Weight Loss Stick

I caught myself the other day.

In the middle of everything going on… I stopped doing the one thing that always helps me.

Planning.

Not because I don’t believe in it—but because life got heavy, real, and honestly… a little overwhelming.

And that’s when it hit me.

This is exactly when I need a Day One.

Not Monday.
Not next week.
Not when things “calm down”… because let’s be honest—when does that actually happen?

So in this episode, I’m walking you through what Day One really looks like when life isn’t perfect… when you’re tired, stretched, and still expected to show up.

I share what I’m doing right now, the simple shift that changes everything, and why starting small—like really small—might be the most powerful thing you do.

If you’ve been waiting for the “right time”… this is your sign.

Let’s go.

Quote of the Week:

“A year from now you may wish you had started today.” — by Karen Lamb

Citations

• Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
• Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
• Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

Let’s go, let’s get it done.

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Life has a way of moving quickly, and instead of skipping an episode, I wanted to bring back one that truly matters.

This is one of my favorite OG episodes

If you’ve ever felt like your eating habits don’t match your goals, this episode will remind you—you’re not broken. There’s real brain science behind why we overeat, and understanding it can completely change how you approach your journey.

This one is foundational. It’s honest, it’s eye-opening, and it’s still just as relevant today as when I first recorded it.

I’m so glad you’re here to revisit it with me.

Let’s get into it and I will talk to you next week. I am sending you good vibes. Love you so much –This week, I will be speaking with you on why we overeat, discussing the important brain science research from one of my favorite Maesters in this area, Dr. Susan Pierce-Thompson.

In this episode, I give you a gold mine of information on neuroscience. I discuss the motivational triad, the nucleus accumbens and dopamine down regulation. I discuss how eating too much sugar and flour over time makes it so that insulin blocks our hormones leptin and ghrelin from working and I piece it all together like a puzzle. Use this information to help you make the best decisions for you, for your health and make this year, the year of focusing laser sharp on your health.

Let’s go, let’s get it done.

Get more information at: http://projectweightloss.org