Outsmart Overeating Podcast

Have you ever received a piece of advice that dramatically changed your life? What if someone gave you the same kind of advice that completely transformed the way you think, feel, and interact with food? Would it be worth 20 minutes of your time? Now's your chance... Every Tuesday, join Leslie Hooper as she expose the dirty little secrets of the diet industry and discuss how to get into the best shape of your life without ever having to diet again.

EPISODE 96: No More Broken Resolutions: How to Set Goals You Won’t Quit by February 12/30/2025

EPISODE 96: No More Broken Resolutions: How to Set Goals You Won’t Quit by February In this week’s episode of Outsmart Overeating, we're talking about that weird week between Christmas and New Year’s—leftovers everywhere, days blending together, and the “New Year, New Me!” messaging all over the internet. If you’ve ever felt frustrated with resolutions that fizzle out by February, this episode is for you. We’re breaking down why traditional goal-setting fails and showing you how to create goals that actually fit your life, your habits, and your brain. No extreme detoxes. No overnight transformations. No perfection. Just realistic, actionable steps you can implement today. Here’s what we cover: Why resolutions fail: Most goals are based on wishful thinking or past patterns, not the realities of life, stress, and cravings. Reflect before you set a goal: Identify your real motivations, obstacles, and the habits that have tripped you up in the past. Mindset matters: Learn how to bounce back after slips without spiraling into guilt or shame. Sustainable, repeatable goals: Simple habits you can do even on your worst day—not just your perfect day. Accountability is key: Use accountability to prioritize your goals and stay on track when life gets messy. Plan for your life, not a fantasy version of yourself: From workouts to meal planning, create goals that match your real-life schedule and responsibilities. Habit stacking for long-term change: Small, consistent actions over time lead to transformation and freedom from food obsession. By the end of this episode, you’ll have a framework for setting goals that actually stick, a plan that works with your life, and a mindset shift that helps you feel in control around food... without extreme dieting. If you’re tired of resolutions that fizzle, binge-restrict cycles, and want this new year's resolution to be a success, this episode is your starting point. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/39560035

EPISODE 95: The Overeating Cycle No One Is Talking About: Lack of Rest 12/23/2025

EPISODE 94: "I have a snacking addiction and I always tell myself, 'Today I’m going to stop' but I just repeat the cycle." 12/16/2025

EPISODE 93: What to Do Right After You Overeat (So It Doesn’t Snowball) 12/09/2025

EPISODE 93: What to Do Right After You Overeat (So It Doesn’t Snowball) If you’ve ever woken up after an overeat already planning how to “fix it,” this episode will feel like a relief. I’m Leslie Hooper, and today Coach Steph Miramontes and I break down exactly what to do after an overeat so you can stop the shame spiral, stop the compensating, and stop letting one slip turn into a full-on derailment. Most dieters think the overeat is the problem, but it’s really the guilt, judgment, and “I blew it” thinking that keeps you stuck in binge/restrict cycles. In this episode, we’ll show you the simple, grounded strategy our clients use to recover quickly, rebuild trust with their bodies, and make their next decision the one that moves them forward. You’ll learn: What naturally thin eaters do after an overeat (it’s not what you think) The surprisingly simple step that stops the spiral instantly How to look at overeats without shame so you can learn from them Why one overeat does not ruin your progress How to shorten the gap between overeating and getting back on track... without punishment or restriction If you’re tired of letting overeats snowball into all-day (or all-week) chaos, this episode will show you how to bounce back with confidence and clarity. Press play and learn how to recover from an overeat without allowing it to ruin your day. You can start by purchasing mini-course today! You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/39325440

EPISODE 92: How to Survive Holiday Gatherings When You’re Not Loving Your Current Body 12/02/2025

EPISODE 91: Your Thanksgiving Overeating Prevention Plan (That Actually Works) 11/25/2025

EPISODE 90: How to Balance Alcohol and Weight Loss Over the Holidays 11/18/2025

EPISODE 90: How to Balance Alcohol and Weight Loss Over the Holidays If the holidays always leave you feeling like you’ve completely blown your progress — between the cocktails, the parties, the endless trays of “only come around once a year” foods — this episode is going to feel like a deep exhale. In today’s conversation, Coach Steph and I tackle one of the most frustrating holiday triggers for overeaters: alcohol. Not from the old diet-culture angle of “just limit yourself to two drinks” or “choose the lowest-calorie option”… because if that actually worked, you wouldn’t be here. Instead, we’re breaking down the real psychology behind why drinking often leads to overeating, especially for chronic dieters, and how to interrupt that pattern without relying on willpower, restriction, or swearing off alcohol altogether. Inside the episode, we walk you through: How to find your "peak pleasure point"... the sweet spot where drinking feels fun and relaxing… before it turns into regret, overeating, or waking up wondering what happened. Why your brain is more vulnerable to overeating when you’ve been dieting for years (it’s not a lack of discipline, it’s biology + psychology). How to stop mirroring other people’s drinking habits and instead stay aligned with your goals, values, and next-morning priorities. How to make intentional choices before the night begins so you never feel out of control around food later. Why alcohol doesn’t magically “make” you overeat... and the mindset shift that finally breaks this cycle for good. The exact questions we have clients ask themselves so they can enjoy the holidays and wake up feeling proud of their decisions. If you want to enjoy the season without the food guilt, without the holiday hangover, and without that yearly “I’ll start over in January” spiral, this episode will show you how to finally break that pattern. Press play and let’s make this holiday season the most intentional, enjoyable one you’ve ever had... and you can start by purchasing mini-course today! You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/39062650

EPISODE 89: Motivation Made Simple: How to Stay Consistent When Life Gets Chaotic 11/11/2025

EPISODE 88: Why Your ‘Back on Track’ Plan Never Lasts and What Will 11/04/2025

EPISODE 88: Why Your ‘Back on Track’ Plan Never Lasts and What Will If you’ve already caught yourself thinking, “I need to get back on track after Halloween…” — this episode is your cue to pause before the holiday overeating spiral begins. Every year, it starts the same way: a few fun-sized candies turn into “I’ll start fresh in January.” But what if this year could actually be different? In this episode, Coach Steph and I unpack the early warning signs that the holiday overeating cycle is beginning — and share how to stop it before it snowballs. You’ll learn how to: Shift out of the all-or-nothing “holiday free-for-all” mindset. Create a simple plan that lets you enjoy your favorite foods without guilt or restriction. Reframe your thoughts so you feel peaceful and in control around food. Practice the habits of naturally thin people — even during the most tempting time of year. We’re also putting the finishing touches on our brand-new “Season’s Eatings” Mini Course: Your Holiday Plate Playbook, which will be available soon. It’s designed to help you head into the holidays with confidence, enjoy your favorite foods, and ditch the stress of “getting back on track.” If you’re tired of ending every holiday season bloated, frustrated, and starting over from scratch, this episode will show you exactly how to break that pattern — and finally enjoy the holidays like a naturally thin person. Listen now and learn how to Outsmart Overeating before it even begins. to get first access to the “Season’s Eatings” Mini Course. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/38900285

EPISODE 87: Why “Just One Piece” of Halloween Candy Always Turns Into Ten 10/28/2025

EPISODE 86: Your Binges Aren’t Random—They’re a Response. Here's What They're Trying to Tell You. 10/21/2025

EPISODE 86: Your Binges Aren’t Random—They’re a Response. Here's What They're Trying to Tell You. If you’ve ever wondered, “Why am I suddenly binge eating when I’ve been doing everything right?” — this episode is for you. This week, Coach Steph and I break down a from a woman who sounds like so many of our clients — and our former selves: she’s tracking her calories, eating “clean,” exercising five days a week… yet somehow finds herself bingeing and feeling completely out of control around food. Here’s the truth: binge eating never starts “out of nowhere.” It’s not a willpower problem — it’s a restriction problem. In this episode, we dig into: The hidden ways mental, emotional, and physical restriction fuel binge eating Why counting calories and labeling foods as “good” or “bad” keeps you stuck in the binge–restrict cycle How dieting actually creates the very loss of control you’re trying to avoid What your binges are trying to tell you — and how to respond without guilt, shame, or more food rules If you’re tired of feeling like you can’t trust yourself around food — and you’ve tried everything from journaling to “just eating carrots instead” — this episode will help you understand what’s really driving your binges and how to finally break free from them. 🎧 Plus, we share a free tool — the — to help you uncover your emotional triggers and reframe your thoughts so you can respond instead of react. Because you don’t need more control around food — you need a safer, calmer relationship with it. Tune in to learn how to stop binge eating without relying on willpower or restriction. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/38650300

EPISODE 85: Emotional Eating Isn’t Always Obvious — Here’s the Kind No One Talks About 10/14/2025

EPISODE 84: Why “I’ll Just Eat One” Never Works—And What To Do Instead 10/07/2025

EPISODE 84: Why “I’ll Just Eat One” Never Works—And What To Do Instead On this episode of the Outsmart Overeating Podcast, we’re diving into one of the biggest challenges for anyone who’s battled dieting: instant gratification. That little voice telling you to “just eat the cookie now and worry about the diet later”? Yeah—it’s not about weakness, laziness, or lack of willpower. It’s your brain, wired for quick hits of pleasure—made even harder to resist when you’ve spent years restricting and denying yourself the foods you crave. Join us as Coach Steph and I break down why dieters are especially vulnerable to this cycle of craving, guilt, and bingeing—and why naturally thin people experience food so differently. We’ll reveal how scarcity thinking, diet history, and emotional triggers amplify urges, and why doubling down on willpower or stricter rules only makes it worse. But here’s the good news: there is a way out. In this episode, you’ll learn actionable strategies to shift from chasing instant gratification to building self-trust, think like a naturally thin person, and stop letting urges control your life. You’ll hear practical tips you can try this week to delay gratification, calm your brain, and meet the real needs behind your cravings—without having to sit on your hands. If you’re done with the cycle of bingeing, restriction, and “I blew it, might as well keep going,” this episode is for you. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/38479935

EPISODE 83: The Illusion of Control: How Diet Rules Sabotage Weight Loss 09/30/2025

EPISODE 83: The Illusion of Control: How Diet Rules Sabotage Weight Loss If you’ve ever sworn off carbs, skipped meals after 8 p.m., or lived by a long list of “shoulds” about food—only to end up overeating the very things you tried to avoid—you’re not alone. In this episode of Outsmart Overeating, Coach Steph and I dig into the hidden trap of food rules: why they feel safe at first, but ultimately create more guilt, shame, and out-of-control eating. We’ll show you how dieting trains you to cling to rigid rules instead of learning to trust yourself—keeping you stuck in a cycle of restriction and bingeing. You’ll hear: Why rules give the illusion of control (and why your brain loves them) How food rules actually increase food obsession and overeating A powerful metaphor that will change how you think about eating forever The difference between control and trust—and how to start building self-trust today Practical ways to eat with confidence without counting calories, weighing food, or white-knuckling your way through cravings If you’re tired of feeling like the only way to “stay on track” is through extreme rules and constant willpower, this conversation will help you see a new way forward—one where food feels simple, peaceful, and enjoyable again. 👉 Listen now to learn how to break free from restrictive dieting, feel in control around all foods, all the time, so you can lose weight for good. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . /episode/index/show/fatmurder/id/38394220

EPISODE 82: There's 100 Days Left in 2025. What Will You Do With Them? 09/23/2025

EPISODE 81: Mind Hunger vs. Physical Hunger: Understanding the Differences 09/16/2025

EPISODE 81: Mind Hunger vs. Physical Hunger: Understanding the Differences Have you ever had a single sentence completely shift the way you think about food—and your body? On this episode of Outsmart Overeating, I share a powerful story from Reddit that perfectly captures why so many of us struggle with dieting, bingeing, and feeling out of control around food. For years, this woman tried extreme diets—OMAD, intermittent fasting, under 1,000 calories a day—only to get stuck in the cycle of restriction, bingeing, guilt, and shame. It wasn’t until she stumbled upon one simple idea—“I relearned my hunger cues”—that everything changed. Suddenly, she realized hunger wasn’t the enemy, and food didn’t have to feel like a battleground. In this episode, Coach Steph and I break down: How to reconnect with your body’s natural hunger and fullness signals The critical difference between hunger, cravings, and emotionally-driven urges Why dieting and willpower aren’t the solution—and what actually is How to stop letting food control your emotions, your thoughts, and your life Step-by-step ways to experiment with hunger so you can finally feel in control If you’ve spent decades dieting, restricting, and feeling guilty every time you “slip,” this episode will give you practical tools to stop the cycle and start trusting your body again. We also explain why our approach is different from intuitive eating and how it actually helps you lose weight without obsession, extreme restriction, or chaos. Tune in and discover how one simple shift in thinking can transform your eating, your habits, and your relationship with food—for good. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . Spots limited. /episode/index/show/fatmurder/id/38231405

BONUS Q&A (Part 2): Your Questions, Answered! 09/09/2025

BONUS Q&A (Part 1): Your Questions, Answered! 09/08/2025

EPISODE 80: "I'll Get Back on Track Tomorrow" Isn't a Strategy. Do This Instead. 09/02/2025

EPISODE 80: "I'll Get Back on Track Tomorrow" Isn't a Strategy. Do This Instead. Unlock Your Brain to Stop Binge & Emotional Overeating by attending our upcoming FREE LIVE VIRTUAL EVENT for women who have a history of all-or-nothing eating and want to who want to Discover THE Science-Backed Method to Stop Bingeing and *Finally* Lose Weight for Good STARTING TODAY... Without Food Noise, Restrictive Dieting, or Relying on Willpower ==> No matter how many diets you try, if you keep thinking like a dieter, you’ll always end up in the same place: stuck in the binge–restrict cycle. Why? Because your thoughts are like your brain’s GPS. If the destination programmed in is scarcity, rules, and willpower,that’s exactly where you’ll land—again and again. But when you learn to think like a naturally thin person—someone with an abundance mindset around food—you set your GPS to a completely different destination: freedom, peace, and control. In this episode, Coach Steph Miramontes and I break down the Mindshift Method—a simple way to retrain your thoughts so you stop relying on willpower and finally re-route your brain toward balance. You’ll discover: Why “dieter thoughts” keep you spinning your wheels How to update your mental GPS so your choices feel effortless What life looks like when food no longer controls you 🎧 Press play to start shifting your thoughts—and your destination. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . Spots limited. /episode/index/show/fatmurder/id/38026090

EPISODE 79: From "1 Cookie Always Turns Into 10" to "Now I Bake for Fun" 08/26/2025

EPISODE 79: From "1 Cookie Always Turns Into 10" to "Now I Bake for Fun" Unlock Your Brain to Stop Binge & Emotional Overeating by attending our upcoming FREE LIVE VIRTUAL EVENT for women who have a history of all-or-nothing eating and want to who want to Discover THE Science-Backed Method to Stop Bingeing and *Finally* Lose Weight for Good STARTING TODAY... Without Food Noise, Restrictive Dieting, or Relying on Willpower ==> In this episode, I sit down with a former client, Nesmah ElDesouky, whose story will feel all too familiar if you’ve ever lived through the exhausting cycle of dieting, restriction, and binge eating. She shares how what started as a simple fitness routine in college spiraled into 800-calorie meal plans, food fear (yes—even of tomatoes and bananas), secret late-night binges, and hiding wrappers so no one would know. Like so many of us, she thought the solution was just to “try harder” with dieting—but the harder she tried, the worse things became. Together, we talk about: Why restriction and “fear foods” only fuel binge eating (and what to do instead) The surprising role emotional connection plays in healing your relationship with food How she went from secretly bingeing in her room to running her own cookie business—without obsessing, overeating, or fearing weight gain The exact first steps that helped her stop binge eating and finally feel in control around food If you’ve ever worried that “eating what you want” will only lead to more weight gain—or if you’ve tried every diet under the sun and still feel broken around food—this conversation will show you what’s actually possible. 👉 Listen now and discover how freedom with food can finally become your reality. You can also connect with & on Instagram. If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . Spots limited. /episode/index/show/fatmurder/id/37951650

EPISODE 78: When Therapy Uncovers WHY You Binge, But You Still Need the HOW 08/19/2025

EPISODE 77: How Maddy Ditched Dieting and Has Kept the Weight Off for 3 Years 08/12/2025

EPISODE 76: What to Do When You've "Tried Everything and Nothing Works" 08/05/2025

EPISODE 76: What to Do When You've "Tried Everything and Nothing Works" Feel like you've tried every diet, detox, and wellness hack out there—and still can’t figure out why eating and weight loss feels so damn hard? In this episode, Coach Steph and I unpack the soul-crushing frustration of doing everything right… and still ending up back at square one (or worse). You’ll hear exactly why this exhausting cycle of "start strong, fall off, repeat" isn't your fault—and more importantly, how to break it for the last time. Together, we peel back the real reasons traditional diets don’t work long-term, and show you how to rebuild self-trust, ditch all-or-nothing thinking, and finally stop treating food like a mathematical equation or moral test. This isn’t about having more willpower. It’s not about tracking. It’s about retraining your brain so that your healthy eating habits start to feel natural and sustainable. Inside this episode: Why “just try harder” backfires—and what to do instead The one mindset shift that unlocks consistency How to rebuild self-trust after years of failed promises to yourself The real reason you keep bingeing (it’s not about sugar) What to focus on before weight loss to make it last If you're tired of starting over and ready to explore a completely different (and actually effective) approach, this episode will help you understand why nothing has worked—yet—and what you need to turn your goal into a reality. Connect with Leslie: • • • If you’re struggling with emotional, binge, or compulsive eating and want to master self-control at every bite while turning the volume down on food noise, and download the accompanying workbook. Or, if you want to be the first to know when we're opening the doors to our signature psychology-based weight loss program, Outsmart Overeating (and get exclusive access to early bird discounts and fast action bonuses), join the . Spots limited. /episode/index/show/fatmurder/id/37655450

EPISODE 75: If You're Always "Getting Back on Track," It's Not a Willpower Problem 07/29/2025

EPISODE 74: Weight Loss Won’t Fix Your Food Issues. Here’s What Will. 07/22/2025

EPISODE 73: Emotional Eating Triggers: Identifying and Rewriting Your Patterns 07/15/2025

EPISODE 72: 5 Sneaky Lies That Sabotage Your Weight Loss 07/08/2025

EPISODE 71: Beat the BBQ Binge this 4th of July Using this Simple Strategy 07/01/2025

EPISODE 70: Unpacking Food Noise: How It Develops and How to Quiet It 06/24/2025

EPISODE 69: 8 Signs That What You're Doing to Stop Binge Eating Isn't Working 06/17/2025

Outsmart Overeating Podcast

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