The Habyt Podcast

What happens when pushing harder is actually holding you back?In this episode, Coach Zan is giving you a real behind-the-scenes look at a client check-in where they make the decision to take a diet break after weeks of mental fatigue, tracking burnout, and struggling to stay consistent. She talks about why taking a break from a calorie deficit isn’t giving up, why maintenance is a skill you have to learn, and how to navigate the fear of eating more without feeling like you’re losing progress.Because sustainable fat loss isn’t just about learning how to lose weight. It’s about learning how to maintain it, trust yourself around food, and build a lifestyle that doesn’t leave you mentally exhausted. Sometimes, the most productive thing you can do is stop pushing and give yourself permission to breathe.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

Think you need a cheat day to enjoy the foods you love while losing weight? Let’s rethink that.In this episode, Coach Zan is breaking down why the idea of “cheating” can keep you stuck in the restrict-and-overeat cycle, how labeling foods as good or bad impacts your relationship with food, and why flexibility is one of the most important pieces of sustainable fat loss.The goal isn’t to eat perfectly. It’s to build a way of eating that allows you to enjoy your life and still make progress. You don’t need a cheat day. You need a nutrition strategy that leaves room for your life.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

Do you trust yourself around food?If the answer is no, you're not alone. Years of dieting, food rules, restriction, and relying on someone else to tell you what—and how much—to eat can slowly disconnect you from your own ability to make decisions.In this episode, Coach Zan is breaking down why self-trust around food gets lost, why rigid rules can actually make intuitive eating harder, and how to start rebuilding that trust.Because the goal isn't to follow a diet perfectly forever. It's to eventually know how to navigate restaurants, vacations, cravings, social events, and everyday meals without needing someone else to tell you what to do.Self-trust isn't something you're born with. It's a skill you can rebuild.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

What does nutrition coaching actually look like behind the scenes?In this episode, I’m giving you a real-life sneak peek into one of my client check-ins. We’re talking about her struggle with feeling like she’s eating “too much,” her busy schedule as a wedding photographer, and why learning to properly fuel her body can feel so uncomfortable after years of believing that less food always means better results.I’ll walk you through how we look beyond calories and the scale to evaluate energy, hunger, performance, food volume, protein, carbs, fiber, and real-life sustainability—and how we turn those observations into practical changes.This is a glimpse into what coaching with me is actually about: not just telling you what to eat, but teaching you how to understand your body, challenge old beliefs, and build skills you can use for life.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

One dinner turns into a weekend. One missed workout turns into a week. One "bad" choice turns into, "I'll just start over Monday."But what if the setback isn't actually the problem? In this episode, we're breaking down the psychology behind the spiral, touching on why all-or-nothing thinking, shame, and the "what-the-hell" effect can turn one imperfect moment into days of self-sabotage.You'll learn practical psychology tools to catch the spiral, separate facts from stories, stop punishing yourself, and most importantly, learn how to return instead of restart.Because sustainable weight loss isn't about never messing up. It's about getting really good at getting back on track.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

Ever feel like you're thinking about food all day long? What you're going to eat, when you're going to eat, what you shouldn't eat, or what you're craving next?That's food noise—and it's not simply a lack of willpower.In this episode, we're breaking down why food takes up so much mental space, how restriction, hunger, stress, sleep, and your environment can turn up the volume, and what you can actually do to quiet it down.Because the goal isn't to never think about food. It's to stop feeling controlled by it.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

We often blame ourselves for lacking willpower when it comes to food—but what if your nervous system is actually calling the shots?In this episode, we're diving into the powerful connection between stress, survival mode, and your eating habits. You'll learn why cravings intensify under pressure, why emotional eating isn't just about food, and how your brain is wired to choose familiarity over change. Most importantly, you'll walk away with simple, science-backed strategies to regulate your nervous system so healthy choices start to feel easier—not like a constant battle.If you've ever wondered why you know what to do but struggle to do it, this episode is for you.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

Welcome back! Coach Zan is diving into one of the most powerful mindset tools she teaches her clients: Evidence vs. Story. In this episode, you'll learn how your brain naturally creates stories around the scale, food choices, workouts, and setbacks—and how those stories, not the events themselves, often determine your success. Zan talks about why women are especially vulnerable to this pattern, how cognitive biases can keep you stuck, and how to separate facts from assumptions so you can respond with confidence instead of emotion. By the end of this episode, you'll have a simple three-step tool to help you stop spiraling after an "off" day, make decisions based on evidence instead of fear, and build a healthier, more resilient mindset throughout your health journey.TUNE IN NOW!____________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

In this episode, Coach Zan dives into one of the most powerful mindset tools you can use on your health journey: Compare Backward, Not Sideways. Instead of measuring your progress against someone else's highlight reel, learn how to use your past self as your benchmark. We explore why our brains are wired to compare, how social media distorts our perception of progress, and why focusing on someone else's journey can quietly sabotage your motivation.By the end of this episode, you'll have a practical mindset shift that helps you stay motivated, celebrate your own progress, and build confidence that lasts far beyond weight loss. Because the only person you need to be better than… is the version of you from yesterday.TUNE IN NOW!____________________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4

Life doesn't stop when you're trying to get healthy and neither should your health habits.In this episode, Coach Zan and Coach Fairlane share their experiences navigating major life transitions, from moving to a different city to preparing for an international relocation. They dive into why waiting for the "perfect time" to focus on your health is one of the biggest mistakes people make and how all-or-nothing thinking keeps so many stuck in a cycle of starting over.You'll learn how to stay consistent during stressful seasons, why adaptability matters more than perfection, and how using the "minimum effective dose" can help you maintain momentum when life gets messy. If you've ever told yourself you'll start when things calm down, this episode is for you.TUNE IN NOW!____________________________________________________*In case you're new to the show, The Habyt is a nutrition coaching company made for women by women. Our program is built for you, with coaches who put your goals, lifestyle, and personality first. To learn more about if the Habyt is right for you book your FREE discovery call.Music provided by Vlog No Copyright Music.Song: MusicbyAden - Dusk (Vlog No Copyright Music) https://youtu.be/je6iwUdvQD4