#256 Sustainable Fat Loss: Five Essential Mindset Changes for Real Results

Nov 4, 2025

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Welcome back to a transformative episode of the Nutrition and Life podcast! Today, we’re digging deep into what really drives rapid, and lasting fat loss, tackling the psychological roadblocks that sabotage progress and sharing actionable strategies you can start using today. Garrett Serd is joined by by our own highly respected host: Lisa Franz, a mindset and nutrition specialist, If your fat loss journey feels stuck or overwhelming, this episode will offer clarity, hope, and practical mental shifts.

We break down five essential mindset shifts, discuss the dangers of perfectionism and the “more is better” trap, and explore why identity and belief systems are the real battlegrounds in long-term body transformation. Hear real client stories, discover science-backed habit change processes, and get expert advice on dealing with information overload and staying consistent even when life gets in the way.

So press play, get comfortable, and let’s level up your mindset for sustainable fat loss!

Timestamps Overview:

[00:00] - Introduction & Welcome Back
[00:41] - Top Mindset Barriers Women Face
[02:31] - All-or-Nothing Thinking: The Perfectionism Trap
[03:12] - Why Fast Isn’t Forever: The Cost of Extreme Diets
[05:49] - Ranges Over Rigidity: How to Make Success Easy
[07:05] - Habit-Building for Consistency (Atomic Habits Highlights)
[10:06] - “My Body Is Broken”—Reframing Limiting Beliefs
[11:58] - The Milkshake Study: Your Mindset Changes Your Physiology
[14:26] - Identity Shifts & The Power of Coaching
[16:15] - Why Choosing the Right Coach Matters
[17:35] - Busting the “More Is Better” Myth
[20:17] - Spotting Patterns: Why Old Methods Stop Working
[23:06] - Metabolic Adaptation, Recovery, and Stress
[25:59] - Ditching Scale Shame & Building Body Confidence
[27:52] - Celebrate Progress & Redefine Success
[31:50] - Overcoming Guilt: Getting Past Setbacks
[34:20] - Surviving Information Overload—Find Your Path
[40:23] - Choosing a Mentor That Resonates—Final Advice
[41:44] - Wrap Up & Next Steps

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