How to Lose Weight and Keep It Off for Life | Habits, Healing, and Accountability | A Few Things Podcast Episode 3
Release Date: 01/10/2026
Chicken and Dumbbells | How Strength Training Helps Anxiety, Depression, and Trauma Healing
A Few Things Podcast
In this episode of A Few Things Podcast, Micah and Diana unpack one of the most powerful and personal themes from Micah’s new book, The Breaker — the chapter called Chicken and Dumbbells. What started as a young man’s desperate attempt to survive anxiety, panic attacks, depression, and the hidden effects of childhood trauma became one of the most important tools in Micah’s healing journey. Long before he understood the science, Micah discovered that lifting weights and changing how he ate didn’t just change his body — it changed his mind, his emotional state, and ultimately the...
info_outline
The Truth About Why You Can’t Seem to Move Forward | The Missing Link in Healing
A Few Things Podcast
In this episode of A Few Things Podcast, Micah and Diana are joined by Maggie for a powerful conversation about breakthrough, healing, and the deeper layers of transformation. Diana shares the story behind a major milestone in her life: becoming an officially certified biblical trauma-informed coach after an intense season of personal growth, deep healing, and advanced training in trauma, resilience, and menopause coaching. What came out of that journey was not just a new certification — it was a completely new lens for understanding why so many people stay stuck in the same cycles, even...
info_outline
Fitness Myths Exposed: The Truth About “Quick Fix” Pills, Fad Diets & Sustainable Weight Loss
A Few Things Podcast
In this episode of A Few Things Podcast, Micah and Diana take on some of the most damaging fitness myths in the industry—from “quick fix” pills and fad diets to extreme weight-loss methods that promise fast results but leave people worse off long-term. With over 20 years each in the fitness and transformation space, and thousands of client success stories, they share the truth most people are never told: real transformation is built through sustainable daily choices—not shortcuts, starvation, or hype-driven products. They unpack how the multi-billion-dollar fitness industry often...
info_outline
Jesus Take the Wheel: What It Actually Looks Like to Track With the Lord-God’s Timing & Discernment
A Few Things Podcast
In this episode of A Few Things Podcast, Micah and Diana unpack what “Jesus Take the Wheel” actually looks like in real life—not as a slogan, but as a daily posture of faith, discernment, obedience, and surrender. They share a powerful lesson inspired by filmmaker Alex Kendrick (Courageous, War Room) about tracking with the Lord—not getting ahead of Him, not falling behind Him, and learning to recognize when God is saying go, wait, pause, or let go. Through personal stories from writing The Breaker, building faith-driven businesses, and walking through seasons of resistance, pruning,...
info_outline
Trauma Responses Explained: Why You’re Stuck (and How to Start Healing)
A Few Things Podcast
In this episode of A Few Things Podcast, Micah and Diana break down trauma in a way that’s simple, practical, and empowering—without shame and without fluff. They share why “trauma talk” becomes a whole new language once you understand it, and how unresolved trauma can show up in everyday life as anxiety, depression, people-pleasing, emotional eating, overworking, addiction, anger, or chasing success to feel safe. They unpack the core idea: your brain’s #1 job is safety—and when something happens in childhood that you can’t escape, your body adapts. Those adaptations can serve...
info_outline
How Hitch Fit Started: From an Attic to 20,000 Transformations
A Few Things Podcast
How Hitch Fit Started: From an Attic to 20,000 Transformations In this episode of A Few Things Podcast, Micah and Diana share the true origin story of HitchFit—from the early MySpace days and “attic grind” to building one of the earliest online personal training programs focused on real, sustainable transformation. You’ll hear how HitchFit was born long before online coaching was mainstream, why transformation (not quick fixes) became the foundation of the brand, and how early failures, debt, and risk shaped the integrity behind everything they’ve built. Diana opens up about her...
info_outline
Our Love Story: How Faith, Fitness, and God’s Timing Brought Us Together | A Few Things Podcast Episode 6
A Few Things Podcast
In Episode 6 of A Few Things Podcast, Micah LaCerte and Diana Chaloux LaCerte share the real story of how they met, what made them know it was different right away, and why their foundation in Jesus became the non negotiable that shaped everything that came next. This isn’t just a “how we met” episode. It’s a reminder that God can use the most unexpected moments, the most unlikely places, and even the most random connections to bring the right person into your life and call you back to who you were always meant to be. In this episode, we talk about: • Micah’s early years,...
info_outline
Life After Shame: How Micah LaCerte Found Healing and Hope | A Few Things Podcast Episode 5
A Few Things Podcast
In Episode 5 of A Few Things Podcast, Micah LaCerte and Diana Chaloux LaCerte share Part 2 of Micah’s story—moving from the valley into the climb, and walking through the real “lifelines” God used to bring healing, stability, and hope after years of trauma. This isn’t just a “healing journey” episode—this is a powerful reminder that your story isn’t over, and that freedom is possible when you stop carrying shame alone and start taking real steps toward restoration. In this episode, we talk about: • Watch Episode 4 first for full context • What it feels like when trauma is...
info_outline
Overcoming Shame & Breaking the Silence: Micah LaCerte’s Story of Healing | A Few Things Podcast Episode 4
A Few Things Podcast
In this deeply personal episode of A Few Things Podcast, Micah LaCerte shares his story of a decade of abuse in a way he never has before publicly. What began as silent childhood trauma carried for decades became a battle with shame, anxiety, depression and panic that shaped much of Micah’s life beneath the surface. In this conversation, he opens up about the weight of unspoken shame and pain, the long road to healing, and how faith and fitness became the foundation for true freedom. This episode is not about reliving the past—it’s about what happens when silence is broken. As Micah...
info_outline
How to Lose Weight and Keep It Off for Life | Habits, Healing, and Accountability | A Few Things Podcast Episode 3
A Few Things Podcast
In Episode 3 of A Few Things Podcast, Micah and Diana continue the conversation from the previous episode—going deeper into Diana’s 50-pound transformation journey, what she actually did day-to-day, and how she built a lifestyle she’s sustained for 20 years. This episode is for anyone who’s ever felt stuck in the cycle of starting over, battling food guilt, avoiding mirrors, or feeling like change is “too late.” Diana shares the practical habits that helped her break through, plus the deeper truth most people miss: the work doesn’t end when the weight comes off—the real freedom...
info_outlineIn Episode 3 of A Few Things Podcast, Micah and Diana continue the conversation from the previous episode—going deeper into Diana’s 50-pound transformation journey, what she actually did day-to-day, and how she built a lifestyle she’s sustained for 20 years.
This episode is for anyone who’s ever felt stuck in the cycle of starting over, battling food guilt, avoiding mirrors, or feeling like change is “too late.” Diana shares the practical habits that helped her break through, plus the deeper truth most people miss: the work doesn’t end when the weight comes off—the real freedom comes through healing and identity change.
In this episode, we discuss:
· Why transformation isn’t just the “aha moment”—it’s the habits and healing after
· The power of before pictures (and why avoiding them is often a trauma response)
· How Diana used weekly progress photos as motivation and proof that change was happening
· The exact “simple foods” and structure that helped her stop the starve-then-binge cycle
· Why smaller, consistent meals helped stabilize cravings, energy, and emotional eating
· The importance of layers of accountability (coach, goal, deadlines, community)
· How identity shifts: from feeling trapped → to becoming someone who follows through
· The difference between discipline that creates results vs. rigidity that still keeps food in control
· Why it took years to reach true peace with food—and how healing removed shame and fear
· Practical tips to reduce triggers (stress eating, grocery shopping hungry, emotional patterns)
· The 3 keys: accountability, honest awareness, and a big enough “why”
· Why real transformation includes stewardship, purpose, and faith
If you’re starting again—or you’ve been working hard but still feel controlled by food, shame, or all-or-nothing thinking—this episode will help you build a sustainable path forward with hope, clarity, and real strategy.
---
Comment below: What part of this episode hit you the most—and what’s one step you’re committed to this week?
Subscribe for weekly conversations on Christian stewardship, faith, fitness, marriage, leadership, healing, and purpose Follow Micah & Diana • Hitch Fit – https://www.hitchfit.com • 🏔 SoulFIT Retreats – https://www.soulfitretreats.com • The Breaker Mission – https://www.thebreakermission.com • Soul Strong - https://www.soulstrongfit.com • Hitch Fit Supplements - https://www.hitchfitsupplements.com • SoulFIT TV on CTN Network – https://www.ctnonline.com • IG: @afewthings.podcast | @soulfitretreats | @hitchfit | @thebreakermission | @mrhitchfit | @dianachaloux Produced By Real Media