Stop Calling Yourself Names: How Self-Talk Shapes Weight Loss

Have you ever heard someone say, "I wish I had your discipline—I could never do that"? In this episode of Keep It Off, host Mel Harris exposes why that phrase isn't a compliment—it is an exit strategy people use to quit before trying. Mel pulls apart the myth of willpower and digs into ground-breaking science from Cambridge University, the Foresight report's 108-factor obesity map, and post-diet hormone research to prove that long-term weight management is driven by biological satiety signals, not moral fiber. Reflecting on her own journey from an undiagnosed ADHD "five-minute wonder" to maintaining a 15-stone weight loss for 15 years, Mel shares five practical strategies to build repeatable habits, alter your food environment, and ditch self-blame for good. KEY TAKEAWAYS Satiety Is Biology, Not Character: Weight regulation is governed by brain appetite setpoints (such as the MC4R pathway in the hypothalamus), not innate discipline. Obesity Is a Complex System: The government's 2007 Foresight map revealed 108 interconnected factors driving weight; you cannot beat a biological system purely with grit. Hormonal Hunger Persists Post-Diet: Studies confirm that appetite-stimulating hormones remain elevated long after weight loss, meaning sustained effort requires supportive routines. Trained Beats Disciplined: You do not need to change your core personality; repeating specific skills makes healthy choices run on autopilot. Decide Once, Not 50 Times: Reduce decision fatigue by setting your choices ahead of time (e.g., at the shop) rather than fighting cravings at 9:00 PM. 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

Headlines recently claimed a brand-new injection can destroy fat cells and stop weight regain after coming off GLP-1 jabs. Sounds amazing, right? In this episode of Keep It Off, Mel Harris cuts through the media sensationalism and breaks down what the clinical data actually says. Behind the bold claims is a tiny 40-person exploratory trial and experiments conducted exclusively on rats—with zero proof yet in humans. Mel unpacks the dangers of "waiting to be rescued" by the next miracle cure, explains why losing weight and keeping it off require two completely different skillsets, and shares a simple, free 3-day pen-and-paper exercise you can start today to regain control over emotional triggers and eating patterns. KEY TAKEAWAYS Scrutinise the Headlines: Regain claims for new fat-cell injections are based on preliminary animal studies, not proven human outcomes. Weight Regain Is Common Post-Jabs: Studies show around two-thirds of weight lost on GLP-1 drugs is typically regained within a year of stopping if lifestyle support ends too. Avoid the "Rescue Trap": Waiting for a future medical silver bullet keeps you stuck in a cycle of postponing real lifestyle change. Two Different Skillsets: The habits and tools used to drop weight are entirely distinct from the behavioural maintenance skills required to keep it off. Identify Emotional Triggers: Tracking daily emotional highs and lows reveals whether food is being used for either comfort or celebration. QUOTES "How you read evidence matters just as much as the evidence itself." "The honest version was in the article all along. It just wasn't in the headline." "The skills that helped me lose my weight were not the same skills I needed to keep it off." "We often reward ourselves with the same food that we use to comfort ourselves when things go wrong." "That piece of paper is your first simple, painless, free step on your road to action." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

Have you ever had a week of walking past the biscuits and exercising in the rain, only to step on the scales and feel disappointed by a good result? You aren't alone. In this episode of Keep It Off, host Mel Harris breaks down that exact "is that it?" moment—the moment when progress feels unrewarding and threatens to send us back to the kitchen. Mel shares how catching negative thoughts (CYT) stopped a spiral and presents three simple, practical hacks to reframe your progress. From changing scale units to repositioning a single word in your vocabulary and building a daily reward system, discover how to make your hard work feel satisfying and sustain long-term success. KEY TAKEAWAYS Catch Yourself Thinking (CYT): Recognise internal negative reactions early to prevent minor disappointments from derailing progress. Reframe the Units: Switch scales to pounds (or picture physical items) to make progress feel more tangible and rewarding. Reposition the Word "Only": Shift "only" from shrinking achievements ("only lost 3 pounds") to highlighting fast progress ("lost 3 pounds in only three days"). Pay Yourself Daily: Use a daily jar with coins or tokens to reward effort consistently rather than relying on unpredictable scales. Answer Negative Self-Talk Directly: Convert rhetorical, critical questions into clear, confident statements of what you achieved. QUOTES "All it took was a good result that felt like a bad one." "The higher number feels so much more satisfying for the same amount of work." "Everything seems so much easier when the day starts with wow, then when it starts with is that it?" "Stop waiting for the scales to pay you and pay yourself." "Straight question, straight answer, and you will find the answer is always better than the question made it sound." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

Ever find yourself calling yourself "lazy," "useless," or worse when nobody else is listening? The way we talk to ourselves isn't just harmless background noise; it actively drives how we act, eat, and feel about our lives. Standing in front of a mirror repeating positive affirmations rarely works if you don't actually believe the words. Today, we're diving deep into the real reasons we hide away, why "loving your own company" might just be an excuse to binge without judgment, and how your brain uses past memories to keep you stuck in old habits. Plus, learn a simple vocal trick to start challenging those sneaky automatic thoughts today. KEY TAKEAWAYS Negative labels drive negative reactions: Calling yourself harsh names isn't harmless—it directly shapes your behaviour and causes you to withdraw from life. Forced affirmations rarely stick: Telling yourself positive statements in the mirror won't transform your mindset if deep down you don't believe them. Isolating often masks a desire to avoid judgment: Hiding at home with comfort food is rarely about enjoying solitude; it's usually about escaping guilt and external criticism. Speaking out loud retrains the brain: VocaliSing thoughts forces the brain to process them as external information, making it easier to challenge negative self-talk. Your brain is wired to keep you in your comfort zone: The brain uses learned behaviours to protect you from discomfort by steering you back to old, familiar habits. QUOTES "When we talk to ourselves negatively, we react negatively." " I can look in the mirror every day... tell myself that I am beautiful, but I'll never believe it because I genuinely didn't believe it." "What is it that you really love that is making you spend that time on your own?" "When our brain hears a sound that comes from outside of our heads, it recognizes it as independent information... and it learns from it." "Our brain has two jobs. One of them is to keep us alive... The other job is to protect us." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

Nichola-Jane Dalton Returned to the UK after three years of solo travelling and scuba diving in Southeast Asia brought unexpected feelings of isolation and lost direction. Overcoming a long history of substance addiction meant finding new ways to cope with life's pressures, which ultimately shifted toward emotional eating and drive-thru takeaways. Seeing a long-time friend transform through weight loss injections inspired a journey onto Mounjaro, shedding over three stone in seven months. However, suppressing hunger signals without building genuine nutritional habits brought severe fatigue, rapid muscle loss, and intense food noise once the medication stopped. Exploring the psychological roots of comfort eating, secret treats, and body image reveals how true healing requires far more than a quick prescription. Discover honest insights on navigating weight loss jabs, managing cravings, and rebuilding authentic confidence. KEY TAKEAWAYS Suppressing appetite through GLP-1 medications without proper meal planning risks severe under-eating, extreme fatigue, and rapid skin elasticity loss. Stopping weight loss injections often triggers a surge in rebound hunger, making behavioural strategies essential for long-term weight management. Relocating or travelling provides temporary escape, but unresolved emotional patterns and mental health struggles follow across borders. Unregulated online peptides and cheap weight loss alternatives carry significant health risks compared to legitimate, prescribed medications. Solitary eating in the evening often functions as a guilt-free coping mechanism rather than a genuine love for one's own company. QUOTES "I thought, fuck it, it's time for me. I had children young, and I got married and divorced young." "We take all of ourselves with us wherever we travel... if we haven't sorted out what's going on in our minds." "I became the island's therapist, completely unqualified to be a therapist." "My hunger went from nothing with the jab to ten times what it used to be." "If something's too good to be true, it's because it's too good to be true." Nicola Jane Dalton Links https://www.linkedin.com/in/nichola-jane-dalton/ https://smartstreamsocial.com/coming-soon/ 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

A craving is an experience, not an instruction. It feels urgent, but it is not an emergency. Mel breaks down practical, real-world strategies to help you gain control over food cravings without relying on harsh self-criticism or extreme restrictions. Mel shares actionable tactics to create space between the urge and your action—from labelling the craving out loud and introducing a 10-minute pause, to changing your immediate environment and eating consciously without guilt. Learn why hard days require a better plan rather than a harsher voice, and how quiet, unseen choices built on an ordinary Tuesday night form the true foundation of long-term weight maintenance. KEY TAKEAWAYS Name the Urge Out Loud: Labeling a craving as "an urgent feeling, not an emergency" moves your brain from reactive habit to detached observation. Implement a Pause, Not a Prohibition: Delaying a decision by 10 minutes prevents internal rebellion and gives your logical brain time to respond. Shape Your Environment: Don't rely on willpower when exhausted; keep trigger foods out of the house, pre-portion treats, and change your routes home. Check Your Biological Foundations: Cravings often stem from under-eating during the day, skipping meals, or extreme physical exhaustion. Practice Conscious Choices Without Shame: If you choose to eat a treat, sit down and enjoy it mindfully rather than turning one choice into a weekend-long binge. QUOTES "A craving is an experience. It is not an instruction." "Hard days need a better plan, not a harsher voice." "This is a craving. It feels urgent, but it's not an emergency." "Environment is not cheating, it's a strategy." "Refusing to throw yourself overboard because you stumbled on a deck." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

Ever wondered why nobody bursts through the front door after a brutal day at work, drops their bag, and desperately demands a bowl of lettuce? Cravings can feel like an absolute steamroller, but here’s the secret: a craving is an experience, not an instruction. When fatigue, stress, or emotional overload hits, the brain’s reward system starts looking for a rapid hit of comfort. It isn't a lack of willpower; it’s a well-worn mental path built on habit, dopamine predictions, and past relief. By understanding how hunger signals differ from brain-driven desires—and why strict food bans backfire—it becomes so much easier to stop fighting food and start understanding what’s really going on. Cravings arrive in waves. The goal isn't to never feel one again, but to learn how to stay grounded when the swell hits. KEY TAKEAWAYS Experience vs. Instruction: A craving is a feeling to notice, not a command that has to be obeyed. Precision Signals: Physical hunger develops slowly and accepts many foods; cravings hit suddenly and demand a specific taste or texture. The Dopamine Engine: Dopamine drives the motivation to seek out rewards based on daily cues, routines, and memories. Well-Worn Paths: Repeatedly using food for emotional comfort builds a mental track that becomes automatic over time. Riding the Wave: Cravings naturally peak and subside, making it possible to stay on your feet until they pass. QUOTES "A craving is an experience, but it is not an instruction." "Hunger says 'I need fuel.' A craving will say 'I need that.'" "Dopamine does not merely wait until the chocolate is in your mouth... It helps the brain learn to predict a reward." "What you really deserve is respect, rest, support. You deserve somewhere safe to put the anger." "The aim is not to make sure you never experience another wave of craving. The aim is to learn how to stay on your feet when it comes." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

We are cutting through the social media headlines to get into the questions that actually matter: does the weight loss pill work, and how does it compare to the injection? We break down the clinical trial data behind oral semaglutide, unpack the real-world difference between a 14% and 17% weight loss stat, and confront the daily realities of managing a strict pill routine. From navigating side effects like hair loss and nausea to evaluating hidden long-term costs, we explore why medical treatments must fit your actual life—not just an idealised routine. Most importantly, we examine why quietening biological hunger is only half the battle. True long-term success requires building practical emotional boundaries that hold up when life gets messy, busy, or stressful. KEY TAKEAWAYS Trial results show oral semaglutide yields significant average weight loss, but individual responses and tolerances always vary. While pills offer a needle-free option, daily timing requirements can prove more challenging for some lifestyles than a weekly injection. Common GLP-1 side effects include digestive issues, while rapid weight loss and nutritional deficits can trigger temporary hair shedding. Severe abdominal pain radiating to the back requires urgent medical evaluation as it may signal potential pancreatitis. Weight loss medication quiets biological hunger, but long-term maintenance requires building mindset skills and behavioural boundaries. QUOTES "The tablet produced substantial weight loss for many people, but of course an average is not a guarantee." "The best treatment on paper is not the best treatment for you if it does not fit your life well enough." "There's no medal for choosing a needle and no medal for choosing a pill. Neither is cheating." "Losing weight and learning how to live after weight loss are connected, but they are not the same job." "Medication gives you breathing space, the other helps you use that space to create something strong enough to last." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

Ever find yourself staring into an open fridge an hour after dinner, desperately searching for comfort you know isn't in a yogurt container? It’s time to stop treating food like a partner you can break up with and start understanding the deep-rooted psychological and biological signals driving your daily habits. From early childhood conditioning to post-work stress triggers, we unpack why your brain reaches for dopamine-heavy rewards when life gets chaotic. Learn how to apply the powerful CYT ("Catch Yourself Thinking") technique to pause, take a breath, and regain total control over food noise. Plus, get all the details on our upcoming live "Storm Warning" masterclass designed to help you catch weight-regain triggers before they start. KEY TAKEAWAYS Food is not a partner; you relate to it biologically and emotionally through deep-seated habit loops rather than a true relationship. Environmental responses formed between womb to age seven shape how your brain connects stress to comfort rewards. Late-night cravings and post-work habits are often automated dopamine-seeking responses rather than actual physical hunger. Using the CYT ("Catch Yourself Thinking") method lets you pause, take a deep breath, and question your immediate emotional reaction. External stressors, like a difficult boss, shouldn't dictate your personal health progress or choices. QUOTES "We don't sit down with a load of broccoli and tell them about your day. We don't have a relationship with food." "Weight maintenance is not just about the food we eat. It's about the way we relate to that food." "All of those things that drive us towards eating something that will release dopamine... Dopamine makes us feel rewarded." "Why give that supervisor the power over how the rest of your day pans out?" "Whenever you feel out of control around food, just stop, take a deep breath, and ask yourself, what am I reacting to?" 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/

The new Wegovy weight loss pill has finally hit private UK pharmacies, but dropping the needle comes with a whole new set of rules. While it contains the exact same active ingredient as the injection, taking a daily tablet is a completely different ballgame. From mandatory 8-hour fasts to why a 25mg pill isn't ten times stronger than a 2.4mg jab, get the straight-talking, science-backed truth without any hype or fluff. Plus, learn the precise rules on switching formulations and how to get access right now. KEY TAKEAWAYS Oral semaglutide is officially licensed in the UK for private supply, but it isn't available on the NHS yet. A 25mg tablet isn't ten times stronger than a 2.4mg jab because your gut only absorbs 1–2% of the pill. You must take the pill on an empty stomach with max 120ml plain water after an 8-hour fast. Wait a full 30 minutes after swallowing before having any food, coffee, or other medications. Switching between injections and tablets requires direct clinical supervision—never DIY your dose. QUOTES "A 25 milligram tablet is not ten times stronger than a 2.4mg injection." "No hype, no guessing, no bullshitting. No pretending that same ingredient means identical treatment." "Do not stop, delay, or rearrange any prescribed medications on the strength of a podcast." "Decaffeinated coffee is still coffee... Plain water means plain water." "The active medicine is the same, but the treatment experience is not." 🔗 Follow & Connect with KIO Method 🌐 Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://www.kiomethod.com/fmo ⁠⁠⁠⁠⁠⁠📺⁠⁠⁠⁠⁠⁠⁠⁠ YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📸⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠🎵⁠⁠⁠⁠⁠⁠⁠⁠ TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠📘⁠⁠⁠⁠⁠⁠⁠⁠ Facebook: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/kiomethod⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠💼⁠⁠⁠⁠⁠⁠⁠⁠ LinkedIn: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.linkedin.com/company/kiomethod⁠⁠⁠⁠⁠⁠⁠⁠ HOST BIO Mel Harris is a weight loss mentor, podcast host, and founder of KIO Method Ltd, specialising in long-term weight loss maintenance after bariatric surgery and weight loss injections. After losing nearly 15 stone (90kg) following weight loss surgery in 2004, Mel has spent over 20 years navigating the realities of keeping weight off. With lived experience of bariatric surgery, weight regain, GLP-1 medications, and metabolic health challenges, Mel is on a mission to close the gap between losing weight and keeping it off for life. Through honest, compassionate conversations, she cuts through misinformation, diet culture, and shame — offering real support, insight, and zero judgement. This Podcast has been brought to you by Disruptive Media. ⁠⁠⁠⁠⁠⁠⁠⁠https://disruptivemedia.co.uk/