The Munro Method Clancast (Jason Munro)

In this episode, we delve into:

• My brief break from the podcast due to health and a busy schedule, including developing a new calorie calculator.
• Recent client conversations highlighting the long-term impact of overeating on achieving a weight of 19 stones.
• The significance of calorie maintenance for weight management, using a hypothetical scenario for clarity.
• The need for substantial lifestyle changes to achieve and maintain a healthy weight beyond simple dietary adjustments.
• Addressing deeper habits and behaviors critical for sustainable weight loss, underscoring the comprehensive approach needed.

Tune in for insights on navigating the complexities of weight management and making effective, lasting changes.

And if you want to try out the calorie calculator I built, just send me a DM on Instagram with 'CALC3' all one word.

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I'm diving deep into my personal experiences with yo-yo dieting and the harmful practices of popular weight loss programs like Slimming World and Weight Watchers. 

This episode is all about shifting your mindset and redefining what success really means when it comes to weight loss.

Key points:

• Traditional weight loss programs often celebrate weight loss as the ultimate success, completely ignoring the importance of maintaining that weight loss long-term. It's a bloody shame!
• I've seen countless people repeatedly lose and regain weight, wasting years of their lives in a vicious cycle of yo-yo dieting. It's time to break free from this madness!
• True weight loss success is about losing weight while developing the habits and mindset necessary to maintain that weight loss for life. It's not just about the number on the scale, folks.
• The Munro Method focuses on helping my clients create a lifestyle that supports their goal weight, rather than just driving the number on the scale down. We're in this for the long haul!
• Slimming World and Weight Watchers profit from repeat customers, often blaming the individual for regaining weight instead of acknowledging the flaws in their approach. It's a bloody disgrace, and it needs to stop.
• To achieve lasting success, it's crucial to redefine what success means in weight loss and focus on sustainable lifestyle changes rather than quick fixes. Trust me, this is the key to breaking free from the diet cycle once and for all!

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🚨 Are you busting your ass in the gym and kitchen but not seeing results? It's time to break free from the effort trap! 🚨

• Discover why your perceived hardship doesn't always translate to progress on the scale
• Learn how to set realistic expectations and celebrate non-scale victories
• Understand the difference between high-quality and low-quality weight loss
• Find out how to break through plateaus and stay motivated on your journey
• Get the inside scoop on how The Munro Method helps clients achieve sustainable success

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🍰 Love whipping up treats in the kitchen but hate watching your progress disappear? It's time to have a plan! 🍰

• Learn how to indulge your passion for baking without wrecking your weight loss goals
• Discover practical tips for dealing with leftovers and extra portions
• Find out how to share your creations with others and spread the joy (not the calories!)
• Understand the importance of planning ahead and making smart choices
• Get inspired to create a balanced lifestyle that includes both healthy habits and occasional indulgences

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⏰ Struggling to find time for your health and fitness goals? It's time to get real about your priorities! ⏰

• Discover how to identify the things you truly value and make time for them
• Learn how to cut out distractions and time-wasters that are holding you back
• Understand the role of instant gratification and how it can sabotage your progress
• Get inspired by real-life examples of people who have found a way to prioritize their health
• Find out how to break free from excuses and start taking action towards your goals

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In this episode, we talk about:

• The true nature of yo-yo dieting and why it's not just about your weight going up and down 📈📉
• How yo-yo dieting is actually about switching between different "versions" of your diet 🍽️😵
• Personal stories and examples that illustrate how our habits, mindsets, and behaviours contribute to yo-yo dieting 🧠💭
• Practical tips and insights on how to break free from the yo-yo cycle and achieve sustainable weight loss 🔐🏆
• The importance of focusing on creating one consistent, balanced way of eating 🍎⚖️

Whether you're a chronic yo-yo dieter or just looking to understand the root causes of your weight struggles, this episode will give you a fresh perspective on what it really takes to achieve lasting success. 💪😎

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In this episode, we chat about:

• Introduction to the revamped Munro Method and new 15-day trial
• Survey insights: Why people hesitate to join
• Addressing the cost barrier and value of investing in health
• Changes in how new members join Munro Method
• The concept of a relationship with food
• Influence of upbringing and societal messages on food perceptions
• Personal anecdotes and experiences with diet education
• The role of disordered eating in dieting culture
• Practical steps to improve your relationship with food
• Importance of food neutrality and balanced diet
• Overcoming diet-related fears and misinformation

And if you're keen to start your 15-day trial with us today TAP HERE

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In this episode, we chat about:

How small indulgences like coffee and cake impact weight loss

• Breaking down the numbers: Calorie intake and its effects
• The psychological aspect: How guilt and labelling food as "bad" can lead to binge eating
• Strategies to change your mindset towards food
• Introduction to the upcoming 5-day mindset challenge

If you would like to start your 15-day trial with us today and see what The Munro Method is all about, all you have to do is TAP HERE to get started!

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Are you ready to lose weight for the LAST time with my direct support and guidance?

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In this episode, we chat about:

• The myth of willpower and its impact on goal achievement
• How to shift from restrictive approaches to making empowered choices
• Personal anecdotes on overcoming unhealthy habits
• The importance of setting high-value goals and aligning daily actions with them
• Practical strategies for better decision-making
• Why focusing on willpower can be disempowering and what to do instead

If you would like to start your 15-day trial with us today and see what The Munro Method is all about, all you have to do is click here to get started!

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In this episode, we chat about:

• Understanding the basics of gut health and the gut microbiome
• The daily benefits of maintaining a healthy gut
• Why substances like alcohol, caffeine, and artificial sweeteners can harm your gut
• Tips for building a diverse and healthy gut microbiome
• Practical advice on incorporating fiber-rich and fermented foods into your diet
• And, as always, much more!

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In this episode, we chat about:

• How the way you think about weekends impacts your eating habits
• The role of black-and-white thinking in weekend indulgences
• Why labelling foods as "good" or "bad" can lead to unhealthy eating patterns
• Strategies for cultivating a balanced relationship with food
• Real-life stories from my journey and clients' experiences
• And, as always, much more!

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In this episode, we discuss:

• The impact of unrealistic expectations on weight loss progress
• Why consistently losing a pound a week is often unrealistic
• The importance of flexibility and adaptability in weight loss goals
• How life events and seasonal changes affect weight loss efforts
• The concept of "in-between times" and how they influence eating habits
• Real-life examples of clients successfully adapting their goals
• Strategies for managing social events without compromising weight loss
• The importance of aligning daily actions with long-term health values
• Tips on maintaining progress during busy summer months
• Encouragement to focus on sustainable lifestyle changes over quick fixes

And much more, as ever.

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In this episode, we discuss:

• The difference between eating food and using food
• How to identify hunger-driven eating versus non-hunger-driven eating
• The impact of a well-balanced diet on managing hunger
• Common pitfalls of non-hunger eating and how they contribute to weight gain
• Strategies to ask the right questions and understand the reasons behind non-hunger eating
• The importance of addressing underlying issues such as tiredness and stress instead of using food
• Real-life examples and client experiences with non-hunger eating
• Practical tips on improving sleep hygiene and reducing non-hunger eating
• How to align your current habits with the goals you want to achieve
• The importance of self-reflection and learning about personal eating patterns

And much more, as ever. 

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In this episode, we discuss:

• The difference between dietary fat and body fat
• Common misconceptions about the keto diet and fat-burning
• Simplifying complex nutrition concepts about fats
• Prioritizing other aspects of diet and lifestyle before focusing on fat sources
• Insights from real client check-ins about high-fat diets
• How high-fat intake impacts calorie consumption and weight gain
• Why fat is essential but should be balanced in your diet
• Practical tips to manage and reduce high-fat foods
• Creating a lower-fat, balanced diet without sacrificing essential nutrients
• The importance of understanding why you are in your current dietary position

And much more, as ever.

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In this episode, we discuss:

• The true nature of cravings and how your body signals its needs
• Differentiating between cravings for food and cravings for emotional comfort
• Identifying hunger-driven eating versus emotional or habitual eating
• How stress, emotions, and boredom can trigger cravings
• Developing healthier coping mechanisms for stress and emotions
• The role of ancient hunter-gatherer instincts in modern eating habits
• Practical advice on managing and reducing cravings
• The importance of mindfulness and self-awareness in handling cravings
• Real-life scenarios and solutions for managing cravings effectively
• How to align your eating habits with your overall health goals

And much more, as ever.

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In this episode, we discuss:

• Breaking down what takeaways really are: simple combinations of everyday ingredients
• The impact of placing certain foods on a pedestal and how it affects behavior
• The three parts of enjoyment: anticipation, consumption, and the aftermath
• The difference between positive and negative takeaways
• How to fit takeaways into a balanced diet without guilt or regret
• Insights from personal stories and client experiences with takeaways
• Tips for managing your relationship with takeaways and enjoying them healthily
• The illusion of enjoyment and the reality of balanced eating
• Practical advice for enjoying holidays without overindulging
• How to bring takeaways into alignment with your health and lifestyle goals

And much more, as ever.

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In this episode, we discuss:

• Why weight loss is a boring and uninspiring goal and how to transform it into something motivating.
• A powerful exercise to help you discover what you truly want beyond weight loss.
• The importance of creating high-value goals to inspire daily action.
• How to make healthy habits as automatic as brushing your teeth.
• The benefits of visualizing your life after achieving your weight loss goals.
• Personal stories and examples that illustrate the impact of high-value goals.
• Tips for keeping your ultimate goals visible and actionable.
• The significance of focusing on the life you want to live, not just the number on the scale.
• How to build a routine that aligns with your health and lifestyle goals.
• And much more, as ever.

Tune in for actionable insights and motivational tips to create lasting change!

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In this episode, we’re diving into the harsh truth about fad diets and why they don’t work. From yo-yo dieting to the latest blood sugar hypes, we’ll discuss why these trends fail to deliver long-term results and how to approach weight loss in a way that sticks.

Here’s what we cover:

• Why fad diets are always short-lived and why they keep failing you.
• How recent trends like the Zoe Diet manipulate our fears around blood sugar spikes.
• The damaging cycle of yo-yo dieting through programs like Slimming World and Weight Watchers.
• The real reason why most people regain weight after fad diets.
• What you need to change about your habits and mindset to lose weight for life.
• Personal stories from clients who have finally broken free from the cycle of restrictive diets.

Tune in for a reality check on why fad diets are a waste of time and how to set yourself up for lasting success!

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In this episode, we tackle one of the biggest mental barriers to weight loss and success – the all-or-nothing mindset. If you’ve ever felt like one mistake has ruined your progress, you’re not alone. Let’s break it down.

Here’s what we discuss:

• The all-or-nothing mindset and how it sabotages long-term success.
• How perfectionism keeps you stuck in cycles of failure.
• Why flexibility beats rigid thinking every time.
• Personal stories from clients who have overcome this mindset and achieved their goals.
• Practical tips to help you stay on track even when things don’t go to plan.

Tune in for tips and insights to help you shift from perfectionism to progress and finally start seeing results that last!

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In this episode, we explore one of the most common struggles in weight loss: stress and emotional eating. If you've ever found yourself reaching for food during stressful moments, this episode is for you.

Here’s what we discuss:

• Why identifying as a "stress eater" or "emotional eater" reinforces the behavior.
• How to shift your mindset to see these behaviors as habits, not personality traits.
• Practical strategies to break the cycle of stress and emotional eating.
• Real-life examples of clients overcoming these challenges.
• Tips for replacing unhealthy coping mechanisms with more sustainable habits.

Tune in to learn how to regain control over your eating habits and live a healthier, more balanced life!

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In this episode, we’re diving into the truth about metabolism and weight loss. If you’ve ever felt like your metabolism is broken or slowing you down, this one’s for you.

Here’s what we discuss:

• Why most people think their metabolism is broken and why that’s rarely the case.
• How body fat, muscle mass, and age impact your metabolic rate.
• The real effects of years of yo-yo dieting on your metabolism.
• Why rebuilding your metabolism is possible with the right approach.
• How protein intake and resistance training help preserve muscle mass and boost metabolism.

Tune in to learn how to take control of your metabolism and improve your weight loss journey!

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In this episode, we break down how to set fat loss goals that are realistic, achievable, and sustainable. If you're tired of aiming too high and feeling disappointed, this episode will help you reset those expectations.

Here’s what we discuss:

• How to calculate your maximum rate of fat loss based on your calorie burn.
• Why you shouldn’t expect to lose 3 or 4 pounds a week, and what’s more realistic.
• The importance of accounting for life events (holidays, breaks, and celebrations) in your weight loss plan.
• How to avoid the common pitfalls of extreme dieting.
• Real-life examples of clients who have achieved their fat loss goals by being patient and consistent.

Tune in to get practical tips for setting goals that will lead to long-term success!

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In this episode, we address a common question: Can you lose fat through exercise alone? Spoiler alert: No, you can’t.

Here’s what we cover:

• Why exercise alone won’t lead to significant fat loss without proper diet changes.
• How much fewer calories you burn than you think during workouts, and why it's easy to eat them back.
• The “Abs are made in the kitchen” principle—why diet is key to fat loss.
• Personal stories of clients who gained weight despite exercising regularly and how they turned it around by addressing their diet.
• Why weight management is 95% diet and only 5% exercise.

Tune in for actionable insights and strategies to make sure your hard work in the gym leads to the fat loss results you want!

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As we get closer to the holiday season, weight gain might seem inevitable—but it doesn't have to be. In this episode, I help you prepare for Christmas and New Year without gaining weight, by focusing on mindset and your approach to the festive period.

Here’s what we cover:

• The importance of understanding the three parts of enjoyment—build-up, the occasion, and enjoying the memory without guilt.
• A powerful reflection exercise to help you project into January and avoid feeling regretful about holiday decisions.
• How to avoid mindlessly eating and drinking to excess, and why this isn’t true enjoyment.
• Practical tips to ensure you don’t sabotage your weight loss or maintenance goals over the festive season.

Tune in for strategies that will help you stay mindful, make conscious decisions, and truly enjoy your holiday season without the weight gain!

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In this episode, we explore the critical role of sleep in your weight loss journey and overall well-being. Getting enough rest isn’t just about feeling good; it plays a huge part in your ability to make positive decisions around food and exercise.

Here’s what we cover:

• How sleep indirectly affects weight loss and your ability to stick to healthy habits.
• Real-life examples of how better sleep can lead to better days and better health.
• Practical tips on improving your sleep hygiene—like ditching the phone at bedtime.

Tune in to understand why sleep is often the one hack to rule them all in your weight loss journey! 🎧

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In this episode, we break down the real reason you’re struggling to lose weight. It’s not just about calories in versus calories out—it’s about the dozens of small habits that have contributed to your weight gain over the years.

Here’s what we cover:

• Identifying the small, everyday habits that lead to weight gain.
• Real-life examples, like finishing your plate or having a weekend bottle of wine, and how they add up over time.
• How to make sustainable changes that will help you lose weight for life.

Tune in for actionable insights to help you stop the cycle of dieting and start addressing the habits that are holding you back! 🎧

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In this episode, we’re diving into a topic that affects many people but isn’t always talked about: the link between medications and weight gain. Here’s what we cover:

• Why certain medications can lead to weight gain and what to watch out for
• How to manage weight while taking medications that impact your metabolism
• Practical tips for working with your doctor to address weight gain side effects
• Strategies to maintain a healthy lifestyle despite the challenges medications can bring
• Real-life examples of clients who’ve successfully navigated weight changes due to medication

Tune in to learn how to take control of your health, even when medications add complexity to your weight loss journey.

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In this milestone 100th episode, we’re diving into a powerful concept around control and personal accountability when it comes to eating habits. Here’s what we cover:

• Why we often feel "out of control" with food—and why that might not be true
• How to distinguish between genuine binge eating and conscious overeating
• Practical insights on taking ownership of your food choices, weekday and weekend alike
• The "onion of control" concept for navigating choices in different environments
• Strategies to stop blaming external factors and build sustainable habits

Tune in to gain the tools to reclaim control over your eating and make empowered, lasting changes.

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In this episode, we’re diving into a topic that affects many people but isn’t always talked about: dietary fat and its impact on weight management. Here’s what we cover:

• Why dietary fat can be a hidden factor in weight gain and what to watch out for
• How excess fat in the diet leads to increased calorie intake, affecting your weight loss
• Practical tips for managing fat intake without sacrificing the foods you enjoy
• Strategies to identify high-fat foods and make simple swaps to support weight loss goals
• Real-life examples of clients who have rebalanced their diets to reduce hidden fats

Tune in to understand how dietary fat plays a role in weight gain and how to make sustainable changes that last.

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In this episode, I’m diving into the concept of weight set point theory—a belief that your body has a fixed, “happy weight” it always returns to. Here’s what I cover:

• Why the idea of a predetermined set point is misleading
• How your habits, lifestyle, and mindset actually determine your weight
• The real reasons people regain weight after dieting
• Why weight maintenance is about living like your lighter self, not just following a plan
• Practical steps to change your “set point” and achieve sustainable results

Tune in to learn how your weight is a reflection of the life you live—and how you can make lasting changes by shifting your habits.

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In this episode, I tackle a common question: “Are certain foods fattening?”

Let’s break it down:

• Why individual foods are not inherently fattening
• The role of total calorie intake in weight gain
• How food combinations and habits, not single foods, lead to excess weight
• Understanding the difference between high-calorie foods and “fattening” diets
• Practical tips to balance your diet without cutting out the foods you enjoy

Tune in to learn why no single food deserves the blame and how context is everything when it comes to your diet.

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In this episode, I’m diving into the mindset behind weight loss and why focusing on the scale alone is the wrong approach. Here’s what I cover:

• Why your weight reflects your habits, not just your body
• How changing your mindset leads to lasting transformation
• The “software vs. hardware” analogy for understanding your body and mind
• Why it’s crucial to shift your focus from numbers to behaviours
• Practical steps to align your habits with the person you want to become

Tune in to explore why lasting weight loss comes from changing how you live, not just chasing a number on the scale.

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In this episode, I’m talking about reducing friction—the small obstacles that make it harder to build good habits and stick to them. Here’s what I cover:

• Why change is rarely a simple “do or don’t” decision
• How reducing friction can help you stay consistent with your goals
• Practical strategies for planning ahead, from meal prep to morning routines
• Real-life examples of clients overcoming obstacles by simplifying their lives
• The power of preparation to create a calmer, less stressful lifestyle

Tune in to learn how small changes in your environment and routines can make it easier to live the life you want.

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In this episode, I’m diving into a powerful mindset shift that can help you tackle unhelpful habits by flipping the script. Here’s what we cover:

• Why restrictive weekday eating leads to weekend overindulgence
• How to view your week holistically, instead of compartmentalising weekdays and weekends
• The surprising role of eating “forbidden” foods during the week to quiet food noise
• Why snacking isn’t the problem—and how to address the root cause
• The value of looking at your habits from a new perspective to create lasting change

Tune in to discover how changing your approach can help you break cycles of restriction, guilt, and overindulgence.

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In this episode, we’re diving into navigating the festive season without the guilt. Here's what we cover:

• How to avoid overindulgence during Christmas while still enjoying yourself
• Why starting with your January goals can help shape your December choices
• Strategies to maintain balance between festive treats and your long-term goals
• Understanding food and drink habits that can lead to holiday weight gain
• Practical tips to feel in control and enjoy the season guilt-free

This episode is packed with insights to help you enjoy the holidays and head into January feeling proud of your choices.

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In this episode, I’m exploring two common challenges around food during the festive season: scarcity mindset and social pressures. Here’s what I cover:

• What the scarcity mindset is and how it impacts your food choices
• Why it’s not about missing out, but shifting your perspective
• How to balance festive indulgences without guilt or overeating
• Tips for navigating social pressures around food and drink
• Practical examples to stay in control of your habits this Christmas

Tune in for actionable advice to enjoy the festive season while staying aligned with your goals.

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In this episode, I’m breaking down stress management into two key approaches: proactive and reactive. Here's what I cover:

• Why most of the stress in our lives is self-created
• How proactive habits can set the tone for a calmer, more productive day
• Recognising reactive stress patterns and how to buffer against them
• Personal stories of overcoming work-life imbalance and burnout
• Practical tips for handling stress triggers before they overwhelm you

Learn how to manage your stress more effectively and take control of your day.

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In this episode, I’m diving into how to navigate the festive season without derailing your progress. Here’s what I cover:

• Why rigid tracking over Christmas might not be the best approach
• How your habits shape your festive choices when tracking stops
• The role of alcohol in holiday overindulgence and how to manage it
• Why Christmas is the ultimate test of your mindset and behaviours
• Lessons to carry into 2025 for a better balance next holiday season

Tune in for practical advice on staying in control and enjoying Christmas without guilt or excess.

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In this episode, I’m sharing a personal reflection on how illness, unexpected challenges, and alcohol shaped this festive season. Here’s what I cover:

• Why eating to get better, not just feel better, is key during illness
• How alcohol impacts your decisions and progress during the holidays
• The importance of learning from festive challenges for future success
• Real-life examples of navigating setbacks while staying on track
• Looking ahead to build better habits and celebrate next Christmas differently

Tune in for a raw and honest look at the festive season and how to use setbacks as a learning experience.

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In this episode, I’m kicking off the new year with a reflection on why 2025 is the perfect time to focus on losing weight the right way. Here’s what I cover:

• Why this year has fewer distractions from fad diets and quick fixes
• The rise of weight loss injections—what they can and can’t do for you
• Why sustainable weight loss requires more than just shedding pounds
• How to approach your last-ever weight loss journey with clarity and purpose
• A call to action: spreading the word about The Munro Method and breaking free from yo-yo diets

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In this episode, I’m diving into the idea that you can’t pour from an empty cup—but with a twist. Here's what I cover:

• Why focusing only on others leaves your own health and happiness neglected
• How to identify the "empty cups" in your life across physical, mental, social, and emotional health
• Personal stories of burnout and recovery and the lessons learned
• Why self-care isn’t selfish—it’s essential for being the best version of yourself for your loved ones
• Practical tips to fill your cups and create balance in your life

Tune in to explore how small changes in your priorities can transform your mindset, habits, and relationships.

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In this episode, I’m breaking down a common mindset trap: identifying yourself with your unhelpful habits and behaviors. Here’s what I cover:

• Why saying "I am an emotional eater" or "I am a snackaholic" makes change harder
• The key difference between identifying behaviors versus making them part of your identity
• How separating yourself from your habits can make them easier to change
• Practical advice for shifting your mindset in 2025 to support lasting weight loss
• Why success comes from understanding and addressing your behaviors, not defining yourself by them

Tune in to discover why your mindset is the foundation for sustainable change and how to start separating who you are from what you do.

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In this episode, I’m tackling a topic that’s often overlooked in the weight loss journey: the challenges that come with progress. Here’s what I cover:

• Why weight loss isn’t just about calories—it’s about understanding your habits and mindset
• How to identify and resolve the roadblocks that reveal themselves as you lose weight
• Why hitting a “plateau” isn’t a real thing and what it actually means
• Practical steps to address habits like emotional eating, takeaways, and inactivity
• How making changes at each stage helps you live like your goal weight self before you reach it

Tune in to discover how to turn weight loss challenges into opportunities for lasting transformation.

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In this episode, I dive deep into the role alcohol plays in weight gain, habits, and overall health. Here's what I cover:

• Why alcohol is more than just empty calories—it’s a gateway to unhelpful habits
• The hidden impact of alcohol on sleep, decision-making, and daily routines
• How reliance on alcohol can mask deeper emotional or lifestyle issues
• The connection between alcohol and emotional eating cycles
• Practical steps to evaluate and reassess your relationship with alcohol

This episode is an honest look at how alcohol affects not just your weight but your mindset and daily habits. Tune in to explore how small changes can lead to a big shift in your overall well-being.

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In this episode, I’m breaking down why motivation isn’t the key to long-term success and how structuring your diet properly can make everything easier. Here’s what I cover:

• Why relying on motivation will always let you down
• The real reason food noise and cravings take over your thoughts
• How structuring your meals properly reduces the mental battle with food
• The link between extreme restriction and long-term failure
• Why weight loss is about changing habits, not just hitting a number on the scale

If you’ve ever felt stuck in a cycle of cravings, overeating, or struggling with willpower, this episode will give you practical ways to make weight loss easier by designing your diet around success. Tune in now!

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In this episode, I’m tackling something almost everyone can relate to—the dreaded 3PM energy crash. Here’s what I cover:

• Why feeling tired and sluggish in the afternoon isn’t just "normal"
• The link between blood sugar spikes, energy dips, and poor food choices
• How fiber, protein, and balanced meals can help prevent crashes
• Why quick, convenient lunches might be making you more exhausted
• How to structure your meals to maintain steady energy all day

If you’ve ever found yourself fighting to stay awake at your desk, this episode will help you understand why—and what to do about it. Tune in now to stop the slump!

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In this episode, I’m breaking down one of the biggest mindset traps in weight loss: the belief that you have to diet non-stop until you hit your goal weight. Here’s what I cover:

• Why the “I need to lose X pounds in X weeks” mindset sets you up for failure
• How real-life weight loss success happens in phases, not all at once
• Why taking planned breaks from dieting actually helps long-term success
• The difference between maintenance and “falling off the wagon”
• How aiming for slower, sustainable weight loss leads to bigger results over time

If you’ve ever struggled with feeling like you’re either fully “on” or totally “off” a diet, this episode will change how you think about weight loss. Tune in now!

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Spotify Caption:

Using anger, resentment, or the need to “prove them all wrong” as motivation for weight loss might seem powerful—but it’s actually one of the worst strategies you can use. Here’s why:

• No one is sitting around waiting to be “proven wrong” about your weight.
• Willpower-driven approaches always lead to burnout and failure.
• Negative motivation keeps you stuck in the all-or-nothing cycle.
• Sustainable weight loss comes from changing your habits for YOU—not for external validation.
• How to shift your mindset to make weight loss easier and long-lasting.

If you’ve ever gone all in, only to crash and burn, this episode will help you understand why—and what to do instead.

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Most people think quality of life comes from money, a bigger house, a nicer car, or fancy holidays. But the truth is, none of that matters if you don’t feel good in your body and mind.

In this episode, I break down:

• Why your daily habits—not your bank balance—determine how good your life actually feels.
• How your eating, movement, and mindset shape your happiness, energy, and self-worth.
• The biggest misconceptions about weight, parenthood, and “busyness” vs. being active.
• Why people stay stuck in the same cycles without realizing their habits are the problem.
• How to start making small but powerful shifts toward a better life today.

Your life isn’t just about the big things—it’s about what you do every single day. If you’re waking up feeling sluggish, trapped in bad habits, and stuck in cycles of overeating or low energy, this episode is a must-listen.

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This episode is a full-on rant and reality check about Slimming World, yo-yo dieting, and why so many people stay stuck in the same cycle for years. If you’ve ever felt like weight loss controls your life, this one is for you.

Here’s what I cover:

• Why Slimming World keeps people coming back (hint: it’s not because it works).
• The fear-based accountability that keeps members stuck.
• The dark side of weight loss groups and why they don’t teach you to maintain weight loss.
• How to take back ownership of your weight instead of relying on a plan forever.
• The psychology behind weight loss dependency and why it’s time to break free.

If you’ve ever felt like you’ll never get off the weight loss treadmill, this episode will change the way you think about dieting for good.

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In this episode, I dive into a topic that's blowing up on TikTok right now—food noise and weight loss injections.

Weight loss medications are being sold as the next miracle cure, and with them comes the newest buzzword: food noise. But here’s the truth—your food noise is not the problem. It’s a symptom of deeper issues with your relationship with food and how you balance your diet.

Here’s what we cover:

🔹 Why food noise is the next big manipulative buzzword in the weight loss industry
🔹 The real cause of food noise—and why it’s NOT what you think
 🔹 How diet culture and restrictive eating have trained you to crave the very foods you "can’t" have
 🔹 Why weight loss medications don’t fix the real issue and why people regain weight when they stop taking them
🔹 The connection between fiber, sugar spikes, and cravings—how to stabilize your energy and reduce food noise naturally
🔹 A viral Slimming World story that exposes 25 years of yo-yo dieting without realizing it

If you’ve ever felt trapped in cycles of overeating, cravings, and guilt around food, this episode will change the way you think about weight loss forever.

👉 Listen now and take back control.

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In this episode, I’m diving into why so many people feel tired, frustrated, and stuck in the same cycle with food and weight loss—especially when Monday rolls around.

Here’s what I cover:

• Why you feel like you're constantly starting over every week
• The real reason you’re tired all the time (and it’s not just poor sleep)
• How poor nutrition habits and lack of structure drive exhaustion
• Why eating “better” doesn’t always mean eating enough
• The invisible cost of emotional overwhelm, underfueling, and weekend chaos
• How to finally break the cycle and build consistency that lasts

If you feel like your energy is shot, your diet’s a mess by Friday, and you’re always chasing the next “restart”… this episode will hit home.

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In this episode, we’re flipping the script on one of the biggest myths around weight loss.
 It’s not just about what you eat — it’s about how much, how often, and how mindlessly.

Here’s what we cover:

• The critical difference between overeating and overconsumption
• Why you don’t need to feel full to be over-consuming calories
• How ‘healthy’ foods like avocado, salmon, and nuts might be keeping you stuck
• Why skipping a meal isn’t the enemy — and why most people should be doing it more
• How generational beliefs and restaurant culture have normalised eating too much
• A powerful mindset shift: your body is the most accurate food diary you’ll ever keep

If you’ve ever said “but I eat healthy!” yet your weight isn’t shifting — this one’s for you.
 Let’s make underconsumption a habit and leave the mindless overeating behind.

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This episode might just flip everything you’ve been led to believe about weight loss on its head. Because if fast weight loss meant lasting success, you wouldn’t be listening to this. Right?

Here’s what we cover:

• Why your weight isn’t the actual problem (and what is)
• The real reason the dieting industry is booming
• The truth behind “success” stories from Slimming World & other plans
• Why most people lose the same weight over and over again
• The difference between fast weight loss vs. effective weight loss
• Why losing weight once and keeping it off is faster than dieting forever
• What it means to finally break free from yo-yo dieting

If you’ve spent the last 5, 10, or 20 years losing and regaining weight, it’s time to hear a different message—one that doesn’t involve repeating the same cycle for the rest of your life.

💡 The fastest weight loss is the one you never have to do again.

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In this episode, I dive into my reasons behind why I have decided to give up alcohol forever!

Here are the two wonderful humans I mention on the pod:

@CamCooneyMeditation
@Kirsty_SkyRoseCoaching

As ever, always feel free to get in touch with any questions or even suggestions for future podcast episode. I love making content that you want to listen to!

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In this episode we talk about:

- Comparison is the enemy of progress
- The RIGHT angle to come at your problems from
- Why the "process" takes time
- What TRUE weight loss success is

And much more in between. 

If you aren't already on my mailing list, get your ass to MunroMethod.com and drop your email details in ❤️

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This episode comes off the back of some feedback to another episode where someone was making the switch from Slimming World over to calorie counting. 

I wanted to use this one to help address some of the pitfalls people face when calorie counting for the first time and explain that there are right and wrong ways to go about it. 

In this episode we talk about:

- Calories
- Calorie counting
- Diet quality
- How to come out the other side of a calorie deficit

As ever, please do get in touch with me across social media, always keen to hear your thoughts, feedback and answer any questions you might have on this or any other episode!

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In this episode, we chat about... LOADS

- What is consistency?
- What I've learned from working with my first 10 private clients
- Great coaching questions to ask yourself
- Understanding that life is not fluid and what the world SHOULD look like will change

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In this episode, we chat about:

• The importance of flexibility on your weight loss journey
• The on-plan/off-plan mindset
• Why you don't need to lose all the weight all at once
• Why your diets history has made you sceptical of all diets

If you ever want to reach out, just drop me an email at jason@munronutrition.com

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A little break from the norm. 

I had a few people message me for advice about the West Highland Way so I thought I'd just record a podcast episode talking about my experience and what it was like to tackle the 96 miles in 3 days. 

Enjoy!

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In this episode we chat about:

- How our upbringing is responsible for many of the things we do today when it comes to eating and drinking.
- Food reward mentality
- How to talk to kids about food and balance 

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In this episode I run through exactly what's involved in the challenges we run and how you can take part in them. 

Head to www.munromethod.com to sign up and take part in the most recent challenge BEFORE midnight on the 3rd of June. 

The challenge kicks off on Monday the 6th!

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In this episode we chat about:

- Being encouraged to drink when you don't want to
- Dealing with peer pressure
- Unsolicited comments about our food and drink choices
- Listening to your body

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In this episode we chat about:

- Obesity
- Genetics and their influence on our weight
- What weight gain means when listed at a side effect

Enjoy!

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In this episode we talk about:

- What is a weight loss plateau?
- Do weight loss plateaus even exist?
- Does weight loss become more difficult as we get older?

I hope you get a lot of value from this one and it helps you going forward!

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This may seem like an unusual topic because many people think that this is all I do with my clients..... 

Calorie counting gets a bad rap, and it's completely understandable once you know more about it. 

In this episode, I dive into all things calorie counting to explain why it might have failed you in the past and why so many others are unsuccessful too.

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A bit of a  break from the norm in this episode. 

I find it very hard to describe exactly what it is I do and the Munro method works in as few words as possible because we help people on such an in-depth and complex level. 

So,  decided to dedicate a podcast episode to it so that people can get some real insights into the inner workings of how I coach the thousands of people I've worked with over the last 5 years. 

I hope you find it helpful!

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In episode 8 we'll chat about:

- Creating HIGH-VALUE goals that you WANT to work towards

- INTERNALISING your motivation, not anchoring it to the external

- How to DE-VALUE the short-term behaviours that keep taking you off-track

- Why you SHOULDN'T eat at the end of the day just to chase macros when losing fat

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So this week I wanted to go a little deeper into a topic I am extremely passionate about. 

In this episode, I  talk about all things Slimming Groups, but mostly Slimming World. I dive into how they are designed with your future return custom in mind and how cleverly they are manipulating you through their information, processes and language into believing you are being successful (when you're not) to the point where you find yourself trapped in the cycle of paying the same money, to lose the same weight you lost with them last time.

Over and over and over again. 

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In episode 6 we'll chat about:

- How to calculate your calories

- How to monitor your progress and adjust

- When to know it's time to go to maintenance

- How to transition away from tracking

Enjoy!

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Exactly as the title says, in this one, I talk about the FIVE traits I believe successful dieters need to have in order to be successful on their journeys. 

Enjoy!

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In episode 4 we talk about:

- Using food as a reward

- Urges to eat/overeat

- Creating a goal-supporting environment at home

- Self-sabotage

- Staying focused and depending on willpower

Enjoy!

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In episode 3 I touch on:

-  The Three P's (Prioritise Protein & Plants)

- Stress eating

- Emotional Eating

- Peer Pressure Eating

And many other rambles in between! 

Enjoy!

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In episode 2 I touch on:

- Basic problem solving when it comes to our nutrition. 

- How we stop treating the OUTCOME of our actions and focus on treating the RIGHT things instead

- What weight maintenance IS and what it ISN'T

And many other rambles in between! 

Enjoy!

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Our FIRST episode!

In this episode we touch on:

- How to cope in social situations when people are bringing food into work. 

- Eating for reasons outside of our own needs.

- The binge/restrict cycle and the fine line where binge would be considered an eating disorder.

- How to get out of the weight loss mindset when approaching weight maintenance. 


Enjoy!

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In this episode I DIVE into: - How fad diets work - How yo-yo diets are keeping you trapped - Manipulative marketing - What it takes to lose weight for the last time - Why your weight is NOT the problem And so much more! If you enjoy this episode I would LOVE to see you taking a screenshot and sharing it on social media. Put a few bullet points on there, let me know what your biggest takeaways and insights are and make sure you tag me!

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In this episode I discuss:

• Why weight gain can happen SO quickly
• Why weight loss seems to happen SO slowly
• Why slow and fast weight loss aren't a thing
• Why weight loss has a SPEED LIMIT and weight gain doesn't
• What you really need to do to start managing your weight

As ever, let me know if you enjoyed this episode! Take a screenshot, share it, tag me, DM me!

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In this episode we talk about:

1. Losing weight for the right reason
2. Having SOLID long-term goals to anchor your efforts to instead of short-term goals with expiry dates
3. Trying to save yourself from decades of dieting And much more

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In this episode, we chat about:

- The difference between EATING food and USING food (my concept)
- Seemingly eating for no reason - How we use food as a "cure-all"
- Questions to ask about your eating behaviours

As ever, please take a screenshot of this episode and share it on social media if you found it interesting and let me know what your takeaways are!

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If you can get past my poor audio quality on this one (sorry, will fix it for next week) this is going to BLOW your mind.

- We chat about the difference between the restrictive mindset and the choice mindset

- CHOOSING to do things instead of HOLDING yourself back from doing things.

This will melt your brain and, as ever, would love to hear your feedback on the things you learn from this episode! Take a screenshots and tag me on Instagram!

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Quite a fascinating concept to dive into.

In this episode we take about

- The things that PROPEL us to take action and actually start making progress

- Why these things are great as a START point but can actually slow you down in the long run

- Why PULL goals are important and when they should step in to take over

And much more!

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Have you ever eaten a takeaway and then felt horrible afterwards? There may be a simple reason for it. In this episode we talk about - How we can order takeaways in a NEGATIVE way - How we can order takeaways in a POSITIVE way - How to actually ENJOY the food we are eating instead of feeling crappy afterwards - A thought process for developing your ability to enjoy these meals that we spend a lot of money on And many more insights!

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In this episode I (very passionately) talk about:

- The mistakes I see yo-yo dieters making
- Why you need to GET OUT of the weight loss world when you're done
- Why your attachment to weight loss is a part of the problem And much more

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In this episode, we talk about:

• How alcohol impacts weight loss
• The knock-on effects are FAR greater than the alcohol itself
• Should you remove alcohol while trying to lose weight?

And much more

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In this episode we talk about how to troubleshoot your own progress and find the bottlenecks that are slowing you down and holding you back from achieving your goal

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In this episode, we'll chat about the ins and outs of what we should or shouldn't be doing with our weight while pregnant.

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In this episode we'll chip away at your mindset around yo-yo dieting to help you see that it's not just the dieting part that's causing you problems, it's what you do the rest of the time as well.

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In this episode, we'll talk about:

• Do 80% of diets fail?
• Are there any specific diets that fail?
• How does the yo-yo diet industry profit from this

and much more.

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In this episode we'll chat about...

• Are you eating enough to lose weight?
• Is that even a thing?
• Does starvation mode exist?
• Where does this statement come from, and where are you most likely to hear it?

This short episode will help give you a better understanding and replace the nonsense with knowledge so you can be more successful on your journey to better health.

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In this episode, we talk about...

• Why your weight isn't THE problem
• Why trying to solve your weight is the very thing keeping you stuck
• What you should focus on instead
• And, as ever, a few homegrown analogies to help explain these points as deeply as possible

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In this episode, we talk about...

• Setting realistic goal weights
• Maintaining your goal weight
• What sacrifices will need to be made to stay there

And much more.

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In this episode, I talk about...

• Exercise and weight loss
• Why you shouldn't link the two
• What you should do instead
• Why do people gain weight while exercising?

And much more...

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In this episode, we talk about...

• Why all-inclusive are AMAZING for weight loss (if that's your thing)
• Why they're just as amazing for weight maintenance
• How to approach the way you eat
• How to balance your plate

And much more...

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In this episode, we chat about...

• Why you don't need to cut out anything from your diet
• What you will absolutely need to do instead
• Why people lose, gain and maintain their weight while all eating the same things

And much more...

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In this episode, we chat about...

• Weight loss plateaus
• Why you're not in one
• What's really going on
• Damaged metabolisms

And much more!

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In this episode, we talk about...

• What a takeaway really is
• How the way you think about them will influence the way you act around them
• What it REALLY is that makes you feel bad after eating them

And more.

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This is a LONG one...

I posted a carousel on Instagram with, basically, 38 sentences.

Things I've spoken bout or talked about over the last year and noted down in my phone.

I used this EXTRA LONG episode just to go through them all and expand on them in more detail if that floats your boat.

Enjoy.

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In this episode, we chat about:

• Awful advice
• Why drawing a line and moving on is keeping you stuck
• Why Slimming World consultants use this
• What you should do instead.

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

Are you ready to lose weight for the LAST time with my direct support and guidance?

Start your 30-day trial TODAY >> CLICK HERE

In this episode, we chat about:

• Why restriction is the problem
• If restriction is the issue, being more strict isn't the solution
• How to re-introduce foods into your diet

And lots of other things!

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

Are you ready to lose weight for the LAST time with my direct support and guidance?

Start your 30-day trial TODAY >> CLICK HERE

In this episode, I read through and expanded on a post I put up on Instagram recently.

Going into more detail bout why Slimming World is the thing keeping you stuck where you are, and why.

I would LOVE to hear from you, so please do feel free to reach out on social media or via email if you have any feedback or questions about these topics.

And if you think you'd like to work with me more closely, head to MunroNutrition.com to find out how you can do that.

Send me your question or feedback 📨

Are you ready to lose weight for the LAST time with my direct support and guidance?

Start your 30-day trial TODAY >> CLICK HERE