Best Maester Podcasts (2025)

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Boundaries – Knowing & Setting Them 17:35

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6d ago17:35

17:35

Send us a text This week, we are talking about boundaries — not the kind that build walls, but the kind that help us stay loving, honest, and grounded… especially during the holidays. In this episode, I slow it down. We talk about what boundaries actually are, where the word even comes from, and why boundaries usually show up right when life feels …

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Why Changing Everything Doesn’t Change Anything: Get Unstuck 20:45

14d ago20:45

20:45

Send us a text This week on Project Weight Loss, I’m talking about something so many of us quietly struggle with — that strange feeling of “I’m doing everything… and yet, I still feel stuck.” Whether it’s with food, with our routines, or with parts of life that feel a little stagnant, this feeling shows up for all of us. And today, I’m sharing why …

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Top 3 Things - to Lose 1-2 Pounds a Week 21:04

20d ago21:04

21:04

Send us a text Hey friends — this week, with the holidays in full swing, I wanted to bring you three research-backed strategies you can use to feel lighter — emotionally, mentally, and yes, physically — without rigidity, pressure, or perfection. This episode is all about top researched strategies, that coupled with awareness, and choosing yourself …

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Just Service 16:19

28d ago16:19

16:19

Send us a text Hey there, my friends — this week I’m coming to you with something simple… and something human. No outline. No strategy. Just us. I’m sharing a couple of stories —and reflecting on what service really means during this season. Not the big, heroic kind. The small, human, everyday kind. The kind that steadies us emotionally and reminds…

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3 Simple Steps for a Great Holiday 19:34

1M ago19:34

19:34

Send us a text This week, I’m inviting you into a conversation that’s all about wisdom — not the big, lofty kind, but the kind you can actually live. The kind that helps you walk into the holiday season feeling grounded, intentional, and connected to what matters most. I’m sharing the two principles from Maester T. Colin Campbell that changed the w…

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Positivity — The Quiet Confidence That Goodness Still Exists 19:40

1M ago19:40

19:40

Send us a text Hey friends — this week, I’m talking about something close to my heart: positivity — not the fake-it-till-you-make-it kind, but the quiet confidence that goodness still exists, even when life feels heavy and out of balance. I’ll share stories from my week — like seeing my daughter and her foster kittens (Solstice and Equinox) and how…

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The H Factor – Who’s Your Lifeline 18:10

2M ago18:10

18:10

Send us a text This week we are talking about our life lines. I ask you to consider — who’s your lifeline? Not the metaphorical one, but the real, human connection that keeps you afloat when life gets heavy. We’ll dig into the interesting history of the word “lifeline,” what research says about how connection affects our health and habits, and how …

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How to Ground Yourself: 5-4-3-2-1 Technique 25:02

2M ago25:02

25:02

Send us a text In this week’s episode, I share the simple yet powerful 5-4-3-2-1 grounding technique — a mindfulness tool to help you reconnect with your senses, reduce stress, and live with presence. Learn how this practice supports your Project Weight Loss, helps busy professionals, and has been embraced by public figures from Oprah Winfrey to Le…

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When Laughter Becomes Strategy 18:40

2M ago18:40

18:40

Send us a text This week on Project Weight Loss, we’re diving into something that doesn’t get nearly enough credit — fun. Not the kind that just happens when everything’s perfect, but the kind you can choose, plan for, and use as strategy. In this episode, I talk about why laughter, joy, and connection aren’t distractions from your goals — they’re …

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The Autophagy Maester - Yoshinori Ohsumi: The Science of Self-Renewal 20:21

2M ago20:21

20:21

Send us a text Have you ever wondered what happens inside your body when you don’t eat for a while — when you give yourself space between meals? In this week’s episode of Project Weight Loss, we explore that quiet magic with the story of Nobel Laureate Maester Yoshinori Ohsumi, whose discovery of autophagy — the body’s natural process of self-clean…

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Better Than Cash: The Compliment Effect 14:05

3M ago14:05

14:05

Send us a text Hey there my friends, Ever notice how one small compliment can change your whole mood? This week, we’re diving into the light, fun, and surprisingly powerful world of genuine acknowledgment — from “Your dog thinks you’re the coolest human on Earth” to “You make coffee look like an art form.” We’ll talk about what science says happens…

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Tea-At the Top of the Hill 18:37

3M ago18:37

18:37

Send us a text INTRO – GREETING & THESIS This week we take a deep dive into the history and meaning of tea. We will explore the science and why it matters to our project weight loss goals and it matters more than you think!! Quote of the week: "Ive had this shop for thirty years...if we serve tea in the crystal, the shop is going to expand, and the…

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On Acceptance 25:06

3M ago25:06

25:06

Send us a text This week on Project Weight Loss, we’re talking about the powerful practice of acceptance — not as resignation, but as a way to stop fighting yourself and create space for real change. I’ll share how acceptance can help you break free from perfectionism, find peace with where you are, and take values-driven action toward your goals. …

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Touch Grass 22:50

3M ago22:50

22:50

Send us a text This week, I’m talking about screens, social media, AI — and what it means to live well in a world that’s always online. I share stories about raising my kids, my own walks and speed walks this week, and a moving conversation with a young man who stepped away from the online rabbit hole and found peace. We’ll look at research on how …

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Flour Spiral 17:00

3M ago17:00

17:00

Send us a text This week we’re tackling a food we all know and love: flour. But is it really as harmless as it seems? Join me as I break down the surprising science of refined flour, cravings, and hormones—plus how a few small shifts can help you take back control of your weight loss journey. We’ll talk about why flour is classified as an ultra-pro…

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Habit Stacking 15:00

4M ago15:00

15:00

Send us a text This week on Project Weight Loss, we’re talking about habit stacking — the easier way to create change without relying on willpower. From Franklin to BJ Fogg to James Clear, the wisdom is the same: small steps, stacked on what you already do, become powerful routines. As Aristotle said, “We are what we repeatedly do. Excellence, then…

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New Dawn 26:13

4M ago26:13

26:13

Send us a text Hello my dear friends, Today I’m taking you behind the scenes of our Pacific Crest Trail adventure — how we planned it, what gear made the cut, what we actually used, and the lessons I brought back home for Project Weight Loss. Because what happens on the trail is a lot like what happens in life: we plan, we adapt, we struggle, and w…

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Grandpa Tree & the PCT 13:53

4M ago13:53

13:53

Send us a text This week’s episode is a shorty, my friends, but one that’s close to my heart. 🌿 I’m sharing a glimpse of our recent Pacific Crest Trail hike—through my eyes and my honey’s. From the beauty of wildflowers to the stark art of burned trees and lava rock, this journey reminded me that nature speaks in contrasts. Come walk with me for a …

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Fail Better 15:45

4M ago15:45

15:45

Send us a text This week, we’re talking about a word that gets a bad rap — failure. If you’ve ever been on your wellness journey and found yourself saying, “I’ve blown it” or “I can’t do this,” this episode is for you. I’m sharing stories that have inspired me — from an ancient philosopher who lost it all, to a bestselling author who almost quit — …

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The Running Maester – Coach Chris Bennett 18:34

5M ago18:34

18:34

Send us a text So, I have a question for you — what if running wasn’t really about running? What if it was about something deeper… something you need to hold on to right now? In this week’s episode, I’m talking about someone who’s become kind of a running philosopher for me — Coach Chris Bennett, Nike’s Global Head Coach. If you’ve ever needed a li…

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Money, Bricks & Heart: My Real Estate Lessons (Part 3) 30:05

5M ago30:05

30:05

Send us a text Hey my beautiful friends! This week, we’re taking a bit of a different trail on the Project Weight Loss path—same concept of losing the things weighing you down. And money, has a way of triggering us, but it can also be something that helps us and others. So, we are hiking not just a money trail, a brick-and-mortar trail; rather, a h…

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Best Practices of Life, Part 2 21:25

5M ago21:25

21:25

Send us a text Hello, my beautiful friends! This week, I’m coming to you with part two of our series on The Best Practices of Life—a conversation close to my heart and rooted in both the trail and the truth. As I hike a section of the Pacific Crest Trail-through pines and reflections, and thinking about what it means to live a life guided by system…

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Lessons Learned: A Note from the PCT-Trail 22:29

5M ago22:29

22:29

Send us a text This week’s episode is deeply personal. As I walk through the Pacific Crest Trail, I’m reflecting on some of the most important lessons life has taught me. Before I left, I created a cover letter for my will, trust, and medical directives—that process sparked a beautiful request from my family: to share the wisdom I’ve gained, not ju…

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Bold Steps 13:42

6M ago13:42

13:42

Send us a text Hey my beautiful friends! This week, I laced up my sneakers and ran a 5K… and let me tell you, it was not as easy as I thought it would be. Even with all the hiking I’ve been doing, jogging reminded me that growth doesn’t always feel graceful. But that’s the thing—it doesn’t have to. In this episode, I’m diving into the power of bold…

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Hope Can Be Stronger Than Fear 16:42

6M ago16:42

16:42

Send us a text This one is close to my heart. I’ve been hiking through Oregon, taking in the beauty of the Sisters Wilderness—yes, those Three Sisters: Faith, Hope, and Charity. And with the International Day of Hope coming up on July 12th, I felt like the universe was nudging me to pause and really reflect. So, this week, I’m inviting you into tha…

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Running Light, Running Right 17:24

6M ago17:24

17:24

Send us a text I’ve trained for endurance in all kinds of ways—some smart, some not-so-much. This week, I’m sharing how I built a jogging routine that actually works with my life, not against it. Whether I’m prepping for a thru-hike or squeezing in a jog before the day takes over, I’ve learned that movement can be reshaped to meet you exactly where…

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Don’t Tell Me What I Can’t Eat — Help Me with What I Can Eat 16:00

6M ago16:00

16:00

Send us a text Hey my beautiful friends –This week’s conversation was sparked by a funny little tech discovery and a box I mailed — both of which got me thinking about food in a new way. You know how people are always quick to tell you what not to eat? Well, this week we flip the script. I’m sharing thoughts from my own journey and a coach that mad…

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The Food No One Sees 20:20

7M ago20:20

20:20

Send us a text This week’s episode touches something very real for us the quiet, hidden moments with food. You know the ones I mean. This week we unpack truth-telling, and the honest reflections that came up as I sat in nature, hat feather and all. If you’ve ever felt the urge to eat in secret, or noticed that tug-of-war between freedom and fear, t…

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How to Be More Courageous 26:45

7M ago26:45

26:45

Send us a text Hello, my beautiful friends—this week, we go deep. Not just into the roots of fear, but into the bold, often quiet heartbeat of courage. Inspired by Memorial Day and those I call the Maesters of bravery—from Grandma Gatewood’s canvas shoes on the Appalachian Trail to my own personal moments of standing in fear and choosing love—we ex…

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The Habits Maester: James Clear 12:20

7M ago12:20

12:20

Send us a text This week, I’m sharing some reflections on habits, a sweet moment with someone dear to my heart, and diving into the work of a true Maester of habits—someone whose insights have deeply shaped the way I approach change, consistency, and results. Whether you're navigating your health journey, a big life project, or simply trying to fin…

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When Panic Strikes 23:43

7M ago23:43

23:43

Send us a text When panic strikes, it hits before thought has a chance to catch up. In this episode, I get real about fear — not the idea of it, but the full-body experience. We’ll talk about how panic hijacks the brain, how to self-soothe, and what I learned on the trail when things got intense. A grounded, honest look at fear, and how to walk thr…

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The Balance Within: Work & Life 18:15

7M ago18:15

18:15

Send us a text What if the most radical thing you could do for your weight loss and your life was to love yourself exactly as you are—today, not ten pounds from now? In this episode, I explore the powerful paradox that self-acceptance and unlocking real, lasting change. We'll dive into what it means to love yourself while still wanting more, and ho…

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The Easy Way to Stop Overeating — Inspired by Allen Carr 18:46

8M ago18:46

18:46

Send us a text This week, I'm unpacking the helpful and surprising connection between Allen Carr’s method for quitting smoking and breaking free from overeating. What does lighting a cigarette have in common with late-night snacking or emotional eating? More than you think. I share the stats, the mindset shift that changes everything, and how we ca…

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The Real Deal: Empathy Despite Frustration 16:34

8M ago16:34

16:34

Send us a text This week, I’m speaking to something that we all perceive: this idea of “frustrating people”. You know the ones. The co-worker who replies with “per my last email,” the family member who pokes your last nerve, or even that little voice inside your own head that won’t quit. In this episode, I talk about how empathy isn’t just a feel-g…

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Coffee Talk 18:27

8M ago18:27

18:27

Send us a text In this episode, we’re diving into one of our favorite daily rituals—coffee. But don’t worry, this isn’t an anti-coffee episode. I’m not taking your cup away! Instead, I’ll walk you through the pros and cons of coffee from a Project Weight Loss lens, and we’ll look at whether this beloved brew is helping or hindering your goals. Here…

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How to Have Your Own Back 9:09

8M ago9:09

9:09

Send us a text This week, I laced up and hit Chabot Park again, training for the Oregon stretch of the PCT—even on the days I didn’t feel like it. Why? Because there’s power in showing up for ourselves, especially when the world feels overwhelming. In this episode, I share what it means to have your own back and why it’s one of the most loving thin…

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News, Nerves, and Stress Eating 18:03

9M ago18:03

18:03

Send us a text Ever find yourself eating when you're not really hungry? You might be surprised by what’s actually triggering it. In this episode, we take a closer look at the sneaky ways stress shows up—especially when the news cycle won’t quit—and how it can quietly derail your health goals. If you’ve ever felt caught in a cycle of overwhelm, dist…

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Creating Bonds That Last: Intimacy & the 36 Questions 25:11

9M ago25:11

25:11

Send us a text Have you ever had a conversation that made you feel truly seen, understood, and connected? This week, we’re unpacking the art of connection, exploring Arthur Aron’s 36 Questions. References: Harvard Study of Adult Development, 2017 Holt-Lunstad, Smith, & Layton, Perspectives on Psychological Science, 2010 Mehl et al., Eavesdropping o…

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The Science of Results 18:33

9M ago18:33

18:33

Send us a text This week we speak to getting results—it’s what we all want, right? But what if the secret isn’t just about working harder but working smarter? In this episode, I’m diving into the strategy of reverse engineering success, breaking down how to set clear goals, anticipate obstacles, and make real progress. We’ll talk about the mindset …

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The Truth Maester: Byron Katie 23:58

9M ago23:58

23:58

Send us a text What if the thoughts that cause us stress and suffering weren’t actually true? This week, I’m diving into the transformative teachings of the Maester, Byron Katie—the master of truth and generosity. We’ll explore what it means to meet reality as it is, rather than how we think it should be, and how this shift can bring us real freedo…

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Saying "No" Is A Complete Sentence 16:58

10M ago16:58

16:58

Send us a text In this week’s episode we take a look at what it means to say “NO”. How often do you say yes when you really mean no? We’ve all been there—agreeing to things out of guilt, obligation, or simply because we don’t want to rock the boat. But what if saying no was actually the key to protecting your energy, your time, and even your well-b…

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Emotional Intelligence: The Stoic Way 18:51

10M ago18:51

18:51

Send us a text This week, I'm unpacking a topic that has been a game-changer in my life—emotional intelligence. The truth is, how we handle life's challenges can often come down to one simple but profound idea: it's not what happens to us, but how we interpret those events that truly affects us. I'm sharing some personal reflections on how this pla…

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Heartbroken But Not Broken 7:52

10M ago7:52

7:52

Send us a text Hello, my dear friends. This week, I share a deeply personal journey — one of heartbreak, strength, and the quiet generosity that carries us through life’s most difficult moments. When the unexpected happens and our hearts ache, what do we do? How do we show up for others and ourselves in times of grief? This episode explores the pow…

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The Book List that Could Change Your Life 23:47

10M ago23:47

23:47

Send us a text Living Your Best Life—One Chapter at a Time Books have shaped my life in ways I could have never imagined, and this week, I want to share the profound impact of reading on our journey to living our best lives. Whether it's the wisdom of the Maesters, the emotional depth of a novel, or the courage found in stories of resilience, books…

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Homeostasis: The Pain and Satisfaction Feedback Loop 23:39

10M ago23:39

23:39

Send us a text Ever feel like your body is working against you when it comes to weight loss? In this episode, I unpack the fascinating concept of homeostasis—our body’s natural way of maintaining balance—and how it plays a critical role in our eating habits, cravings, and metabolism. I’ll break down why extreme dieting backfires, how dopamine influ…

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Divide & Conquer: What Stands In The Way Becomes The Way 12:15

11M ago12:15

12:15

Send us a text Hello, my dear friends. This week, we’re speaking to a powerful concept—one that plays out in ways we don’t always recognize. It’s a strategy often used in war and politics, but it also shows up in our personal lives, our relationships, and even in our journey toward health and wellness. How do we navigate division without letting it…

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Victimhood 20:46

11M ago20:46

20:46

Send us a text Have you ever felt stuck, like the world is working against you? That no matter how hard you try; external forces keep holding you back? This week, we’re diving deep into the concept of victimhood—how it sneaks into our thinking, impacts our actions, and ultimately, holds us back from the success and fulfillment we seek. Whether it’s…

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Your Word of the Year and How to Follow-Through 19:42

11M ago19:42

19:42

Send us a text This week, we’re speaking about the powerful practice of choosing a "Word of the Year" and how it can serve as a compass for your goals and intentions. Whether your word is “wisdom,” “discipline,” or even “community,” this episode explores how to use it as a guiding light to overcome challenges and stay focused. I’ll share examples, …

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Walking: Butterflies Having Fun 20:08

11M ago20:08

20:08

Send us a text Walking—it’s such a simple, accessible act, yet it has the power to transform our lives. In this episode, we explore how this straightforward practice can bring profound benefits to your physical health, mental clarity, and emotional balance. From reducing cravings to easing joint pain and even boosting immune function, walking prove…

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Maester Brooke Castillo: The Cognitive Behavior Theory (CBT) Maester 25:20

12M ago25:20

25:20

Send us a text This week, I’m diving into the teachings of Maester Brooke Castillo, a master of Cognitive Behavioral Therapy (CBT) coaching and founder of The Life Coach School. Brooke has an incredible gift for simplifying transformative concepts and teaching us to take control of our thoughts and emotions. One of her many profound lessons? “Are y…