Six Miles to Supper is about how to lose weight and keep it off. I personally used intermittent fasting and walking 6 miles a day to lose 80 pounds and keep it off. I want to share my journey, including tips and tricks I&#39;ve found along the way, to help encourage others to reach their goal weight. ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/018f27e9-ea67-4e86-a798-5ec134febc1a_Episode3.mp3

In this episode, we&#39;re talking about finding the sweet spot in all aspects of the weight loss journey. Links to stuff I mentioned in the show:<a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-9-14" rel="nofollow"> U-Shaped Graph: BMI &amp; Depression</a><a href="https://www.researchgate.net/figure/U-shaped-curve-showing-the-relationship-between-all-cause-mortality-and-body-mass-index_fig1_264794803" rel="nofollow"> U-Shaped Graph: BMI &amp; All Cause Mortality</a><a href="https://rosemarycottageclinic.co.uk/blog/2019/02/22/what-counts-as-a-healthy-body-weight-major-study-rewrites-the-rules/" rel="nofollow"> Interesting Article: What counts as a healthy body weight?</a><a href="https://sixmilestosupper.com/download/3854/?tmstv=1738094425" rel="nofollow">Freebie: Weight Loss is Not Linear (Direct Download)</a><a href="https://www.audible.com/pd/B07KLDXFK5/?ref=acx_bty_BK_ACX0_133985_rh_us&source_code=AUDFPWS0223189MWT-BK-ACX0-133985" rel="nofollow"> </a><a href="https://amzn.to/4hiQanP" rel="nofollow">The Laid Back Guide to Intermittent Fasting (Ebook or Paperback)</a><a href="https://www.audible.com/pd/B07KLDXFK5/?ref=acx_bty_BK_ACX0_133985_rh_us&source_code=AUDFPWS0223189MWT-BK-ACX0-133985" rel="nofollow"> The Laid Back Guide To Intermittent Fasting Audiobook</a>Other Books by Kayla:<a href="https://amzn.to/3PB3bxa" rel="nofollow">The Laid Back Guide to Intermittent Fasting</a>

In this episode, we&#39;re talking about finding the sweet spot in all aspects of the weight loss journey.  Links to stuff I mentioned in the show: <a href="https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-9-14" rel="nofollow"> U-Shaped Graph: BMI &amp; Depression</a> <a href="https://www.researchgate.net/figure/U-shaped-curve-showing-the-relationship-between-all-cause-mortality-and-body-mass-index_fig1_264794803" rel="nofollow"> U-Shaped Graph: BMI &amp; All Cause Mortality</a> <a href="https://rosemarycottageclinic.co.uk/blog/2019/02/22/what-counts-as-a-healthy-body-weight-major-study-rewrites-the-rules/" rel="nofollow"> Interesting Article: What counts as a healthy body weight?</a> <a href="https://sixmilestosupper.com/download/3854/?tmstv=1738094425" rel="nofollow">Freebie: Weight Loss is Not Linear (Direct Download)</a> <a href="https://www.audible.com/pd/B07KLDXFK5/?ref=acx_bty_BK_ACX0_133985_rh_us&source_code=AUDFPWS0223189MWT-BK-ACX0-133985" rel="nofollow"> </a> <a href="https://amzn.to/4hiQanP" rel="nofollow">The Laid Back Guide to Intermittent Fasting (Ebook or Paperback)</a> <a href="https://www.audible.com/pd/B07KLDXFK5/?ref=acx_bty_BK_ACX0_133985_rh_us&source_code=AUDFPWS0223189MWT-BK-ACX0-133985" rel="nofollow"> The Laid Back Guide To Intermittent Fasting Audiobook</a> Other Books by Kayla: <a href="https://amzn.to/3PB3bxa" rel="nofollow">The Laid Back Guide to Intermittent Fasting</a>

Finding Your Sweet Spot on the Weight Loss Journey With Intermittent Fasting

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/ea4b721d-135e-4cdb-8137-6af1cd68cc24_Episode_2_mixdown.mp3

<a href="https://www.audible.com/pd/B07KLDXFK5/?ref=acx_bty_BK_ACX0_133985_rh_us&source_code=AUDFPWS0223189MWT-BK-ACX0-133985" rel="nofollow"> The Laid Back Guide To Intermittent Fasting Audiobook</a> <a href="https://amzn.to/4hiQanP" rel="nofollow">The Laid Back Guide to Intermittent Fasting (Ebook or Paperback)</a> In this episode, I talk about the importance of contentment on the weight loss journey.  Other Books by Kayla: <a href="https://amzn.to/3PB3bxa" rel="nofollow">The Laid Back Guide to Intermittent Fasting</a> <a href="https://amzn.to/3RUTT1p" rel="nofollow">The Laid Back Guide to Weight Loss Maintenance</a> <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">Intermittent Fasting Workbook</a> <a href="https://amzn.to/3PJD6M4" rel="nofollow">Overcoming Weight Loss Obstacles</a> <a href="https://amzn.to/4hcg3pw" rel="nofollow">Escape From Olshek&#39;s Castle</a> <a href="https://amzn.to/3EdJbOI" rel="nofollow">The Swamps of Dorscha</a>

Contentment on the Weight Loss Journey

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/f3e4aa24-b29f-46f0-b6e7-4298d3ddcb5d_try2Episode_1_mixdown.mp3

In this episode I take you through my goal setting and plan to drop 5 pounds in my 7 day average in 2025.  Links to things I mentioned in this episode: <a href="https://youtu.be/9wZygGs0QW4" rel="nofollow">2024 Year In Review</a> <a href="https://www.audible.com/pd/B07KLDXFK5/?ref=acx_bty_BK_ACX0_133985_rh_us&source_code=AUDFPWS0223189MWT-BK-ACX0-133985" rel="nofollow"> The Laid Back Guide to Intermittent Fasting Audiobook</a> <a href="https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join" rel="nofollow">Join the Insiders</a>   Books by Kayla: <a href="https://amzn.to/3PB3bxa" rel="nofollow">The Laid Back Guide to Intermittent Fasting</a> <a href="https://amzn.to/3RUTT1p" rel="nofollow">The Laid Back Guide to Weight Loss Maintenance</a> <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">Intermittent Fasting Workbook</a> <a href="https://amzn.to/3PJD6M4" rel="nofollow">Overcoming Weight Loss Obstacles</a>

My 2025 Plan to Lose 5 Pounds: OMAD Routine, Goal Setting

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In today&#39;s episode, I&#39;m taking you through my daily routine with OMAD, and I&#39;m comparing that to what my day looked like when I was obese.  Follow me on Goodreads. <a href="https://www.goodreads.com/author/show/15724807.Kayla_Cox" rel="nofollow">https://www.goodreads.com/author/show/15724807.Kayla_Cox</a> Freebies: <a href="https://sixmilestosupper.com/freebies" rel="nofollow">https://sixmilestosupper.com/freebies</a> The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted <a href="https://amzn.to/2QjgUJ4" rel="nofollow">https://amzn.to/2QjgUJ4</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/3PJD6M4" rel="nofollow">https://amzn.to/3PJD6M4</a> The Laid Back Guide to Weight Loss Maintenance: <a href="https://amzn.to/3RUTT1p" rel="nofollow">https://amzn.to/3RUTT1p</a> Intermittent Fasting Workbook: <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">https://sixmilestosupper.com/workbook/</a> Courses with Kayla: <a href="https://sixmilestosupper.com/course" rel="nofollow">https://sixmilestosupper.com/course</a> Become an Insider: <a href="https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join" rel="nofollow">https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join</a>

My Daily OMAD Routine vs How My Obese Life Looked

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/895600c8-e5a6-41e4-b805-95faca9f1d5f_easypod2.mp3

In today&#39;s episode, I&#39;m talking about how important it is to make weight loss easy and enjoyable.   Freebies: <a href="https://sixmilestosupper.com/freebies" rel="nofollow">https://sixmilestosupper.com/freebies</a> The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted <a href="https://amzn.to/2QjgUJ4" rel="nofollow">https://amzn.to/2QjgUJ4</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/3PJD6M4" rel="nofollow">https://amzn.to/3PJD6M4</a> The Laid Back Guide to Weight Loss Maintenance: <a href="https://amzn.to/3RUTT1p" rel="nofollow">https://amzn.to/3RUTT1p</a> Intermittent Fasting Workbook: <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">https://sixmilestosupper.com/workbook/</a> Courses with Kayla: <a href="https://sixmilestosupper.com/course" rel="nofollow">https://sixmilestosupper.com/course</a> Become an Insider: <a href="https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join" rel="nofollow">https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join</a>

Easy and Enjoyable Weight Loss

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/b42d173f-8149-4fd1-bffc-4b8a90962dcd_HardTimes.mp3

In today&#39;s episode, I share a bit of what&#39;s been going on for the past year. I talk about the things I&#39;ve done right (and mistakes I&#39;ve made) in maintenance during this hard time.  Freebies: <a href="https://sixmilestosupper.com/freebies" rel="nofollow">https://sixmilestosupper.com/freebies</a> The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted <a href="https://amzn.to/2QjgUJ4" rel="nofollow">https://amzn.to/2QjgUJ4</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/3PJD6M4" rel="nofollow">https://amzn.to/3PJD6M4</a> The Laid Back Guide to Weight Loss Maintenance: <a href="https://amzn.to/3RUTT1p" rel="nofollow">https://amzn.to/3RUTT1p</a> Intermittent Fasting Workbook: <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">https://sixmilestosupper.com/workbook/</a> Courses with Kayla: <a href="https://sixmilestosupper.com/course" rel="nofollow">https://sixmilestosupper.com/course</a> Become an Insider: <a href="https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join" rel="nofollow">https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join</a>

Hard Times on The Weight Loss Journey: Good things I've done, and Mistakes I've Made

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/96ce937f-8f81-4be4-9ab9-e319e2c2d56f_PerfectionismIsTheEnemy.mp3

Perfectionism is a dangerous enemy on the weight loss journey. In this podcast, we&#39;re going to talk about how to defeat it.  The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted <a href="https://amzn.to/2QjgUJ4" rel="nofollow">https://amzn.to/2QjgUJ4</a> The Laid Back Guide to Weight Loss Maintenance: <a href="https://amzn.to/3RUTT1p" rel="nofollow">https://amzn.to/3RUTT1p</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/3PJD6M4" rel="nofollow">https://amzn.to/3PJD6M4</a> Intermittent Fasting Workbook: <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">https://sixmilestosupper.com/workbook/</a> Private coaching with Kayla: <a href="https://sixmilestosupper.com/coaching" rel="nofollow">https://sixmilestosupper.com/coaching</a> Courses with Kayla: <a href="https://sixmilestosupper.com/course" rel="nofollow">https://sixmilestosupper.com/course</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/2R1EVqA" rel="nofollow">https://amzn.to/2R1EVqA</a>

Perfectionism Is The Enemy of Weight Loss: Here Are 3 Ways to Defeat It

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/8ee1c0ec-2dc8-4f4e-bfd6-e7b8ed5b4247_4manifesto_mixdown.mp3

In today&#39;s episode, I outline my manifesto: the things I believe about food, exercise, and fasting, as they relate to weight loss. For the text version of the manifesto, visit this link: <a href="https://sixmilestosupper.com/the-six-miles-to-supper-manifesto/" rel="nofollow">https://sixmilestosupper.com/the-six-miles-to-supper-manifesto/</a>  The Laid Back Guide to Weight Loss Maintenance: <a href="https://amzn.to/3RUTT1p" rel="nofollow">https://amzn.to/3RUTT1p</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/3PJD6M4" rel="nofollow">https://amzn.to/3PJD6M4</a> Intermittent Fasting Workbook: <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">https://sixmilestosupper.com/workbook/</a> Private coaching with Kayla: <a href="https://sixmilestosupper.com/coaching" rel="nofollow">https://sixmilestosupper.com/coaching</a> Courses with Kayla: <a href="https://sixmilestosupper.com/course" rel="nofollow">https://sixmilestosupper.com/course</a> The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted <a href="https://amzn.to/2QjgUJ4" rel="nofollow">https://amzn.to/2QjgUJ4</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/2R1EVqA" rel="nofollow">https://amzn.to/2R1EVqA</a>

My Manifesto: What I believe about food, exercise, and fasting, as they relate to weight loss

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/21b534b6-65c8-4483-8e1e-c8857fc16d1e_2DorffPodcast.mp3

In this interview, I talk to Justin Dorff, an intermittent fasting coach and YouTuber who lost 50 pounds in 2.5 months with extended fasting. Connect With Justin: On YouTube: <a href="https://www.youtube.com/channel/UCzNboS4xv0CekKBs_K3CLGw" rel="nofollow">https://www.youtube.com/channel/UCzNboS4xv0CekKBs_K3CLGw</a> Facebook: <a href="https://www.facebook.com/justin.dorff.5" rel="nofollow">https://www.facebook.com/justin.dorff.5</a> Signup For Justin&#39;s Newsletter: <a href="https://mailchi.mp/maxeffectfitness/newsletter-registration" rel="nofollow">https://mailchi.mp/maxeffectfitness/newsletter-registration</a> The Laid Back Guide to Weight Loss Maintenance: <a href="https://amzn.to/3RUTT1p" rel="nofollow">https://amzn.to/3RUTT1p</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/3PJD6M4" rel="nofollow">https://amzn.to/3PJD6M4</a> Intermittent Fasting Workbook: <a href="https://sixmilestosupper.com/workbook/" rel="nofollow">https://sixmilestosupper.com/workbook/</a> Private coaching with Kayla: <a href="https://sixmilestosupper.com/coaching" rel="nofollow">https://sixmilestosupper.com/coaching</a> Courses with Kayla: <a href="https://sixmilestosupper.com/course" rel="nofollow">https://sixmilestosupper.com/course</a> The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept it Off Eating Whatever I Wanted <a href="https://amzn.to/2QjgUJ4" rel="nofollow">https://amzn.to/2QjgUJ4</a> Overcoming Weight Loss Obstacles: <a href="https://amzn.to/2R1EVqA" rel="nofollow">https://amzn.to/2R1EVqA</a>

Fasting Success Story: Justin Dorff Lost 50 Pounds in 2.5 Months With Extended Fasting

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/34c7199f-1a73-45a9-ac78-72573cbb2f12_UpdateAndMediaFast_mixdown.mp3

Update on My Hiatus, a Modified Media Fast, and a Bit About 2024

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/a3b02b55-4b0b-4fe4-828c-188408aa3a06_autonomyAOseq_1.mp3

In this episode I talk about the importance of autonomy when practicing intermittent fasting for weight loss.  An AI generated transcript is below.   Links: <a href="https://sixmilestosupper.com/coaching" rel="nofollow">Private Coaching With Kayla</a> <a href="https://six-miles-to-supper.ck.page/e951152a18" rel="nofollow">Sign up for my weekly newsletter</a> My Books (ebook or paperback) on Amazon: <a href="https://amzn.to/2QjgUJ4" rel="nofollow">The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted</a> <a href="https://amzn.to/2R1EVqA" rel="nofollow">Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult </a> <a href="https://adbl.co/2UqVzzU" rel="nofollow">Get the audiobook for free with a 30 day FREE TRIAL from Audible</a> My young adult fiction novel: <a href="https://amzn.to/3DgzfkQ" rel="nofollow">Escape From Olshek&#39;s Castle </a> ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM. Begin AI Generated Transcript Welcome to the Six Miles to Supper podcast. I&#39;m your host, Kayla Cox, and I&#39;ve lost over 80 pounds with intermittent fasting six days a week, eating whatever I wanted at my meals, taking a cheat day every Sunday and walking six miles a day. And I&#39;m here to help you on your weight loss journey. In today&#39;s episode, we&#39;re going to talk about the importance of autonomy with intermittent fasting. I recently read a really good book on motivation called Drive by Daniel Pink. And in that book, he talks about motivation and what are the ingredients that need to be present in order for motivation to occur. And he says it comes basically down to three elements autonomy, mastery and purpose. And in today&#39;s episode, we&#39;re going to just focus on the idea of autonomy. Autonomy comes from two Greek words Otto&#39;s meaning self and numerous meaning law. When you put that together, all it really means is when you have autonomy, you are governing yourself, you&#39;re giving yourself rules, and then you are following them. And if you don&#39;t feel like you have autonomy, then you lose motivation. In other words, when you start to feel like other people are in control of your weight loss journey or they&#39;re in control of your fasting, you&#39;re going to feel less in control. You&#39;re going to feel like you don&#39;t have autonomy and then you&#39;re going to lose motivation. So it&#39;s important to listen to how you are feeling on the weight loss journey and to, you know, like if you ever start to feel like you&#39;re not in control, that&#39;s a red flag. And so I&#39;m going to go through a few areas where I feel like a lot of us can start to feel like we don&#39;t have autonomy. But really, this is an illusion. Ultimately, you are in control of every single aspect of the weight loss journey. So let&#39;s talk about the fasting window itself, because that&#39;s where a lot of people have trouble. Ultimately, you are in control of what you allow yourself in the fasting window. But too often it can be, you know, a thing where maybe you&#39;ve heard like, oh, well, you can&#39;t have anything at all, or you&#39;re not allowed to have a mint, or you can&#39;t have gum or you can&#39;t have cream in your coffee. And then you can think that that rule is forcing you to do something you don&#39;t really want to do. But the truth is, it is your choice whether to adopt that rule for yourself or not. It&#39;s a trap to adopt that rule for yourself and then to feel resentful of the person who you got the rule from. The truth is, there is no intermittent fasting police. So if you want to have cream in your coffee or you want to have a piece of gum or you want to have a spoonful of peanut butter in the fasting window, because that&#39;s what gets you through it. That&#39;s okay. You also have autonomy in the eating window. You get to decide what to eat and what not to eat and how much to eat. If you want to eat higher calorie kind of foods or things, you know, have a lot of sugar, a lot of salt or a lot of fat, you can do that. You&#39;re in control of every bite that goes into your body. And yet sometimes you can start to forget that, you know, you might think the other people are forcing you to eat a certain way, but that&#39;s simply not true. If you want to be low carb, be low carb, but understand that that&#39;s your choice. It&#39;s not anybody else&#39;s. Also, you are in control of how often you eat. If you want to eat three or four different times, and that still makes it so that you have the appropriate amount of food going into your body. Then you&#39;ll still lose weight. You&#39;re in control also of what time you fast and for how long you fast. You know, like if you want to do a second eat, great. If you want to do a 15 nine, you can do that. You can, you know, put all your eating in the morning or you can do all your eating late at night. It doesn&#39;t really matter. You&#39;re in control of that. It&#39;s also up to you how many days a week you&#39;re practicing fasting. You know, some people do it seven days a week. Other people do it five days a week. Some people do it three days a week. It&#39;s all about what you can stick with and what works in your life. It&#39;s also in your control. How often you take the day off. For whatever reason, you get to decide what an acceptable reason is. The thing is, people can get into your head, you know, like if you listen to one fasting person and they&#39;re all about clean fasting and they tell you absolutely, you can&#39;t have even a single bite of anything and can never have any kind of calories at all. And if you ever, ever, ever do it any differently, then you&#39;re doing it wrong. They can get in your head. And I mean, right now I&#39;m in your head and I hope that you remember that just because something worked for me, just because, you know, I like Matt and I like I like dirty fasting. That isn&#39;t necessarily mean that that&#39;s the right path for you. You have to decide what will work in your life If you ever find yourself thinking like, Oh, other people are in control, other people are making you eat this certain way. Just understand that that can lead to some, you know, really interesting kind of behavior that will make you gain weight, you know, because you may start to eat out of a sense of rebellion. I know I certainly did this on various diets. I would start to really be resentful that, you know, some doctor in some book was telling me that I couldn&#39;t eat bread and that kind of a thing. And and so I would rebellion step. And ultimately, that did not serve me. And the real change happened for me when I realized that I&#39;m in control of every bite I take. I get to make the rules for myself. And that will eventually get the weight off my body. So I hope that you&#39;ll take a minute and think about all the different parts of your plan. And if you see an area where you feel like you don&#39;t have autonomy, I would encourage you to remind yourself that you do that. You get to control that. And if you need to make a change, you should. Thank you for listening to this episode and I&#39;ll see you in the next one. Do you want to lose the weight without getting rid of the foods you love and that you know you&#39;ll go back to eating again anyway? My book, The Laid Back Guide to Intermittent Fasting, teaches you how to practice intermittent fasting so that you lose the weight sustainably and keep it off for good. You can get the audiobook read by me for free when you sign up for your 30 day trial of Audible. The link is in the show notes, and if you&#39;ve gotten value from this podcast and you&#39;d like to let other people know about it, it&#39;d be great if you could leave a review on either iTunes or wherever you get your podcast.   Thanks.

Autonomy & Intermittent Fasting

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Bad Days on the Weight Loss Journey

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/85b2571d-2e5d-44ba-9e9c-55a7eebc2593_OverthinkingFinalPod.mp3

Overthinking and the Weight Loss Journey

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/ddd995af-2f54-4e81-8748-10e8474aff31_maintepod_Mono.mp3

Tips For Keeping The Weight Off Based on Lessons I've learned on My Maintenance Journey

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Intermittent Fasting Success Story: Nikki Lost 30 Pounds

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/a55448cd-6960-4cd6-99a7-fd2062b7b3ab_Perfectionismistheenemy_mixdown.mp3

<a href="https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join" rel="nofollow">Become an Insider (Youtube Members)</a> <a href="https://sixmilestosupper.com/coaching" rel="nofollow">Private Coaching With Kayla</a> In today&#39;s episode, we&#39;re going to talk about perfectionism and how it manifests with intermittent fasting, as well as some tips to overcome it.   <a href="https://six-miles-to-supper.ck.page/e951152a18" rel="nofollow">Sign up for my weekly newsletter</a> My Books (ebook or paperback) on Amazon: <a href="https://amzn.to/2QjgUJ4" rel="nofollow">The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted</a> <a href="https://amzn.to/2R1EVqA" rel="nofollow">Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult </a> <a href="https://adbl.co/2UqVzzU" rel="nofollow">Get the audiobook for free with a 30 day FREE TRIAL from Audible</a> My young adult fiction novel: <a href="https://amzn.to/3DgzfkQ" rel="nofollow">Escape From Olshek&#39;s Castle </a> ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

The Hidden Enemy of Intermittent Fasting: Perfectionsim

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/41ab2a29-294c-4231-a11d-fbdb489f3cd4_EmotionalEating_mixdown_Mono.mp3

Want to be an Insider? Check out memberships on my YouTube channel. <a href="https://www.youtube.com/channel/UCEMrCcc4sJIRrMQoykLZMyA/join" rel="nofollow">Click here to join</a>. In today&#39;s episode were talking about emotional eating and how intermittent fasting is such a great tool for dealing with this problem.  My Books (ebook or paperback) on Amazon: <a href="https://amzn.to/2QjgUJ4" rel="nofollow">The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted</a> <a href="https://amzn.to/2R1EVqA" rel="nofollow">Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult </a> <a href="https://adbl.co/2UqVzzU" rel="nofollow">Get the audiobook for free with a 30 day FREE TRIAL from Audible</a> My young adult fiction novel: <a href="https://amzn.to/3DgzfkQ" rel="nofollow">Escape From Olshek&#39;s Castle </a> ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

Emotional Eating and Intermittent Fasting

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/972d07c0-38c7-4c94-a205-194e2ce6ae25_MercedezIFSuccessStory.mp3

Mercedez Luck-Benedict lost 30 pounds and took her A1C from 7.2 to 5.8 with intermittent fasting. To Connect With Mercedez: <a href="https://mercedezlucke-benedict.com/" rel="nofollow">https://mercedezlucke-benedict.com/</a> <a href="https://www.youtube.com/channel/UC2mmGNkTRvANaDmLLQAC3mg" rel="nofollow">@mercedezlucke-benedict4043</a> on youtube <a href="https://amzn.to/3prnl3C" rel="nofollow">https://amzn.to/3prnl3C</a> Mercedez on Amazon Music <a href="https://www.naturaltucson.com/2018/05/02/230668/pain-release-specialist-mercedez-lucke-benedict" rel="nofollow">Mercedez is a Pain Release Specialist</a> <a href="http://sixmilestosupper.com/course" rel="nofollow">Intermittent Fasting For Weight Loss Course</a>  (Don&#39;t forget to use coupon code PODCAST for 20% off!) <a href="https://six-miles-to-supper.ck.page/e951152a18" rel="nofollow">Sign up for my weekly newsletter</a> My Books (ebook or paperback) on Amazon: <a href="https://amzn.to/2QjgUJ4" rel="nofollow">The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted</a> <a href="https://amzn.to/2R1EVqA" rel="nofollow">Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult </a> <a href="https://adbl.co/2UqVzzU" rel="nofollow">Get the audiobook for free with a 30 day FREE TRIAL from Audible</a> My young adult fiction novel: <a href="https://amzn.to/3DgzfkQ" rel="nofollow">Escape From Olshek&#39;s Castle </a> ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONA

Intermittent Fasting Success Story: Mercedez Lucke-Benedict Lost 30 pounds and improved her A1C

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/893e708c-e705-4595-b084-d642091c9726_megan_mixdown.mp3

<img alt="" width="300" height="300"/> Megan Tillman lost 88 pounds in a little over 6 months with intermittent fasting, specifically OMAD - One Meal A Day.  <a href="https://six-miles-to-supper.ck.page/e951152a18" rel="nofollow">Sign up for my weekly newsletter</a> My Books (ebook or paperback) on Amazon: <a href="https://amzn.to/2QjgUJ4" rel="nofollow">The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted</a> <a href="https://amzn.to/2R1EVqA" rel="nofollow">Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult </a> <a href="https://adbl.co/2UqVzzU" rel="nofollow">Get the audiobook for free with a 30 day FREE TRIAL from Audible</a> My young adult fiction novel: <a href="https://amzn.to/3DgzfkQ" rel="nofollow">Escape From Olshek&#39;s Castle </a> ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

Intermittent Fasting Success Story: Megan Lost 88 Pounds With OMAD

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/3/11/20/81d591ef-702b-4489-ac0d-bbdb35ced288_CountingCaloriesAndIntermittentFasting.mp3

In today&#39;s episode, we&#39;re talking about counting calories and intermittent fasting: the good, the bad, and some ideas on how to educate yourself without becoming obsessive.  <a href="https://www.bmi-calculator.net/bmr-calculator/" rel="nofollow">Calorie Burn Calculator</a> - these can be off by 30%  <a href="https://six-miles-to-supper.ck.page/e951152a18" rel="nofollow">Sign up for my weekly newsletter</a> My Books (ebook or paperback) on Amazon: <a href="https://amzn.to/2QjgUJ4" rel="nofollow">The Laid Back Guide to Intermittent Fasting: How I lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted</a> <a href="https://amzn.to/2R1EVqA" rel="nofollow">Overcoming Weight Loss Obstacles: How To Keep Going When Things Get Difficult </a> <a href="https://adbl.co/2UqVzzU" rel="nofollow">Get the audiobook for free with a 30 day FREE TRIAL from Audible</a> My young adult fiction novel: <a href="https://amzn.to/3DgzfkQ" rel="nofollow">Escape From Olshek&#39;s Castle </a> ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.

Counting Calories: Useful, Harmful, or Pointless?

Six Miles to Supper is about how to lose weight and keep it off. I personally used intermittent fasting and walking 6 miles a day to lose 80 pounds and keep it off. I want to share my journey, including tips and tricks I've found along the way, to help encourage others to reach their goal weight.

ALL THE INFORMATION CONTAINED ON THIS PODCAST IS FOR INFORMATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT A MEDICAL PROFESSIONAL BEFORE GOING ON ANY DIET OR EXERCISE PROGRAM.