Change Made Easy

Every diet works—until you stop doing it. That’s why this episode matters.In today’s solo episode, I break down a fascinating new study on 4:3 intermittent fasting and explain why this specific protocol led to better results—not because it’s magic, but because it’s easier to stick to.💡 In This Episode:The truth behind intermittent fasting (and why it’s not about timing)What the “4:3” model is and how it compares to traditional calorie restrictionThe psychology of adherence and why simplicity always winsWhy long-term thinking is the only thing that mattersHow to tell if a plan is actually sustainable for you🎯 Key Takeaway:If it’s not repeatable, it’s not worth doing.🔗 Want to go deeper? Check out “Meal Planning Made Easy” 📝 Ready for real, sustainable change? Book a free strategy call⭐ Enjoying the show? Leave a review—it helps others find this info

Ever felt stuck, unmotivated, or ashamed of your own inaction? You’re not broken—you’re just structured for survival. And once you understand why you’re stuck, you can finally get free.In this episode, I’m joined by therapist and author Britt Frank to unpack the myths of laziness, the misunderstood nature of anxiety, and why motivation is a side effect—not a starting point.🔍 We cover:How every “bad” behavior is doing a job for youThe perks of being stuck (yes, perks)Why the familiar—even if painful—feels safe to your brainThe importance of aligned self-talk and internal “team meetings”The difference between emotion, feeling, and thoughtTools like “HALT” and the “Micro Yes” that actually work💡 Listener Takeaway:Start with one small action—even if it’s as tiny as moving your shoe across the room. Let that be your micro yes.📎 Resources:Buy The Science of StuckFollow BrittShare this episode & tag @PaulLevitin for a shoutout!Leave a review to help others discover this message.

Ever felt like you're your own worst enemy? Like no matter how hard you try, you keep making the same mistakes?In this eye-opening conversation, I’m joined by author and psychology researcher Rogers Follansbee, who shares his groundbreaking approach to mental wellness: Structured Psychology. Based on decades of work, this theory explains why we do what we do—not just in theory, but in practice.🔑 In This Episode:Why being “wrong” feels so threatening to our psychologyThe 3 pillars of Structured Psychology and how they show up in your daily lifeWhy most self-help overlooks how we’re builtWhat anxiety really is—and how knowledge helps reduce itWhy you don’t have to blame yourself to change yourself🧠 “You’re not broken. You’re just built this way.” And that’s the good news—because once you understand the structure, you can work with it instead of against it.📚 Get the book: It’s Not Your Fault by Rogers Follansbee⭐ Leave a review to help others find this powerful conversation.

You want to take action, be consistent, and hit your goals—but your words may be the very thing holding you back.In this solo episode, I explain how your self-talk and language patterns create or kill your motivation. Words like “should,” “caved,” and “can’t” quietly steal your power. But once you change your vocabulary, your brain starts to believe in your ability to act—and everything gets easier.💡 You’ll Learn:Why words are more powerful than most people realizeHow internal vs. external control shows up in your speechWhy “I chose to” is more empowering than “I lost control”How to stop gaslighting yourself with languageThe action step that rewires your mindset starting today🎯 Listener Challenge:Audit your words for 24 hours. How often are you pushing blame outward instead of taking ownership?🔗 Want help applying this? Book a free coaching HERE

If you’ve ever said, “I know what to do—I just don’t do it,” this episode is for you.Behavior change specialist Elizabeth Dall joins the show to break down how shame, perfectionism, and inconsistency block your ability to feel in control of food—and why mindfulness is the underrated skill that changes everything.🔥 In This Episode:The myth of “food freedom” and what it really meansWhy chaos is the enemy of consistencyThe role of nervous system safety in eating habitsWhat boundaries and potty training have in common (!)How to stop feeling like a failure when you “fall off track”💬 Listener Challenge:At your next meal, try Elizabeth’s 15-minute mindful eating check-in. Sit. Eat. Listen to your body.📎 Resources:Elizabeth's FREE "Mindful Eating Meditation"Subscribe to Change Made Easy and leave a review to support the show

So many people are doing the work—eating better, training hard, improving their mindset—but they still feel stuck. Why? Because they don’t let themselves feel like winners.In this episode, I break down how your brain filters progress, why you downplay your own wins, and how to flip the script so you can actually feel the results of your effort.🧠 In This Episode:The psychology of negativity biasWhy acknowledging wins builds momentumThe invisible cost of self-dismissalA simple reframe that builds confidence fastReal examples from clients and my coaching practice🎯 Action step: Think of one small win this week—and speak it out loud. Then see how fast your mindset starts to shift.🔗 Want help staying consistent? Book a free coaching call ⭐ Enjoying the podcast? Leave a review to help others discover Change Made Easy.

You don’t have to be good with numbers to be good with money.In this episode, financial planner Cody Garrett explains how your values, stories, and mindset shape your financial reality far more than interest rates or investment picks ever could.Cody breaks down:The 5-part wellness model and why financial health can’t be separated from mental or physical healthThe 2 “islands” of financial planning and how to build the bridge between themHow to uncover your subconscious money beliefs (money scripts)Why generosity and transparency are the future of financial educationSimple steps to get started even if you feel completely lost🎧 Listen if you’ve ever said:“I know I should do better with money… but I don’t even know where to start.”FREE Change Made Easy Weekly Newsletter/Substack📎 Resources:Cody’s free YouTube playlist "Measure Twice Money"Take the Money Script testConnect with Cody on socialsSubscribe to Change Made Easy and leave a review if this helped you!

What if I told you every goal—every habit—every version of success you’ve ever wanted… comes down to just two steps?In this solo episode, I break down the 2-step success formula I use with every coaching client. It’s simple, it’s repeatable, and it works. If you’ve ever struggled with consistency, discipline, or feeling stuck, this episode will give you a new perspective that actually works.👊 In This Episode: • The difference between setting a goal and committing to a path • Why motivation isn’t the issue (your plan is) • How to choose a course of action that fits your life • What to do when you “fail” to follow through • How to realign with a route that actually energizes you💡 Practical insight:Every time you’re not following through, don’t beat yourself up—go back to step one. That’s where success begins.🔗 Want my full E.A.S.I.E.R. behavior change guide? DM me “EASIER” and I’ll send it to you.🎧 Subscribe for more behavior change made simple.📝 Leave a review—it really helps others find the show.

Ashley Crooks had the dream life—financial freedom, a business that ran on autopilot, world travel, love. But something was still missing. She didn’t feel free. In this deeply honest conversation, Ashley explains why internal freedom is what we’re really chasing—and how to finally access it.🌱 In This Episode: • What internal freedom actually means and why it matters • How money and success amplify your current patterns • Why striving doesn’t always lead to satisfaction • How to shift out of survival mode and into energy-rich living • A powerful tool to help you reconnect with your body and intuition💡 Actionable Insight:Learn the nervous system signals that tell you when you’re out of alignment—and how to return to a place of calm, clarity, and intention.🔗 Resources: • Free guided body scan: • Subscribe to Change Made Easy and leave a review if this helped you!

How many times do you say “I’m fine” or “It’s going” each day? And what if those little throwaway answers are actually shaping your mood, your mindset, and even your future?Here we dive into how your casual, day-to-day small talk could be programming your brain—and how you can take control of that script to create more positivity and energy in your life.🔑 In this episode, I cover: • How your “how’s it going” answers become self-fulfilling • The link between language, thought patterns, and emotions • What I started saying 10 years ago that still impacts me today • Why repetition is one of the most powerful mindset tools • How to turn autopilot habits into intentional affirmations🛠 Action step: Try answering “How are you?” with something amazing—for one week—and see how your mindset shifts.📩 Subscribe to the Substack Newsletter!🆓 Book a free coaching session⭐ Leave a review to support the show—it helps more people hear this message.