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Recent Podcast Episodes

Take Back Control of Trigger Foods

You Can’t Hate Yourself into Lasting Positive Change with Dr. Emilia Thompson

You Can’t Change Unless You Change

Practicing the Pause and Consciously Creating the Life You Desire with Katie Krimitsos

You’re One Decision Away From A Better Life with Beth Feraco

From Grief to Growth to Gift: How to Make Yourself a Priority and Feel your Best Again with Gina Perin

Less is More: From Burnt Out and Exhausted to Confident and In Control with Amy Creamer

Success Leaves Clues: How to Learn from Your Past Successes (and that of others)

Learning the Language of a Healthy Relationship with Food with Brooke Simonson

How to Start Speaking the Language of Self-Love

Be Your Own Best Friend and Break the Binge-Eating Cycle for Good with Azul Corajoria

The Power of Keeping Promises to Yourself with Allison Sellner

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@Paulsaltercoaching

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We temporarily suck the fun out of life to reach a We temporarily suck the fun out of life to reach an arbitrary goal on a clunk of metal to gain more validation, attention, and self-worth.
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But is it ever worth it?
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Will you really look back on your life in and wish you… 
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👉 managed your macros better, 
👉 weighed a certain amount, or
👉 looked a certain way?
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I doubt it.
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So stop wasting precious energy - precious time - on the little things that won’t truly matter in the end.
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There exists a lot of research into the regrets of those who’s days are numbered. The five regrets most commonly shared resemble the following:
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👉 "I wish I'd had the courage to live a life true to myself, not the life others expected of me."
👉 "I wish I hadn't worked so hard."
👉 "I wish I'd had the courage to express my feelings."
👉 "I wish I had stayed in touch with my friends."
👉 "I wish that I had let myself be happier."
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Stop taking your nutrition so seriously. 
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Eat food you enjoy.
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Don’t sweat being a few grams over here or there, or forgetting to use a food scale.
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In the end, these little things won’t matter.
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Spend this conserved energy on doing what lights you up, nurturing the relationships with those you love the most, and learning more and more about yourself as you fully step into each opportunity life gives you.
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Drop a ❤️ below if you needed this reminder to chill out and not take life (or nutrition) so seriously.
“A wealth of information creates a poverty of at “A wealth of information creates a poverty of attention.” Ryan Holiday (Stillness is the Key)
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I Googled “how to lose weight” and received 2,810,000,000 results in 0.41 seconds.
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Let that sink in for a minute…
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There’s no shortage of information available today. Hell, you can even search for NASA’s rocket blueprints and find them on the internet.
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This is especially true as it relates to information about how to lose weight.
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Even though this may appear like a great thing (and it is in many ways), information overload is real and if you’ve not dedicated your school and work to the field of nutrition, you’re likely experiencing consistent overwhelm, confusion, uncertainty, and defeat trying to sift through the endless abyss of nutrition misinformation on the internet. 
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‼️ With all this information comes an even greater problem: lack of attention. It’s much harder to go deep than it is to go wide, harder to go all in versus have one foot in (and a foot here and a foot there). 
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If you’re truly looking to learn how to cultivate the habits, mindset, and strategies to lose weight and keep it off for good, then you need to focus your attention and commitment on a path that you truly feel in your gut will yield the sustainable results you desire.
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🛑 STOP constantly searching for the next fat-burning recipe, weight-loss hack, or rapid fat burning short cut by hopping from one diet to the next.
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👉  If you want the fastest, most effective path, then choose the one with Coaching and Community.
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A great coach takes care of sifting through the nutrition misinformation and BS for you. He meets you where you’re at, understands your pain, your needs, and your desires, and works closely with you to provide you with unmatchable, personalized (read: human) accountability, education, coaching, and care. 
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Couple that with a Community of like-minded people in your corner every step of the way, and that’s one potent pairing to help you achieve lasting results!
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👉  If you need the accountability to reach your goals, DM me “coaching” to learn how I can help.
The 3 biggest mistakes people make when ending a d The 3 biggest mistakes people make when ending a diet (that leads to weight regain)

95% of people who diet regain the weight they lost.
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And roughly 50% end up regaining even more than they lost in the first place!
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There are many reasons for the sad statistic above. Three of them are specifically related to what you do (or do not do) immediately after finishing a diet.

👉 👉 👉  SWIPE through to learn the three biggest mistakes people make after finishing a diet that prevents them from maintaining their weight loss (and what to do about it).
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[SAVE THIS POST]
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Questions? Feel free to comment below and I will get back to you.
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👉  P.S. If you need the accountability and support to remain committed to your sustainable weight loss journey, DM me “maintenance” to learn how I can help.
Do you typically end your diets with a cheat meal, Do you typically end your diets with a cheat meal, yet, struggle to maintain your weight loss?
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👇 Then read this post.

One of the biggest reasons you’ve struggled to maintain weight loss after a diet is due to how you’ve handled the transition from a diet to a “no-longer-dieting” phase…
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Typically, this involves an epic cheat meal with those you’ve left high and dry during your diet and includes a copious amount of your favorite foods.
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Unfortunately, this leads to feeling like shit the next day and stuck in a place of extreme emotional guilt and physiological regret as you navigate the decision as to whether or not you should add a few cardio sessions or further cut carbs for the next few days.
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Looking for help navigating your end-of-diet weekend so that you can enjoy the foods you pushed pause on without undoing your hard work?
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‼️ I’m giving away my “3-Day Diet-to-Maintenance Phase Transition Blueprint” for FREE TODAY.
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This is the same blueprint I’ve used to help thousands confidently navigate this stressful period with a clear plan and peace of mind so that they can enjoy their celebratory free meal and confidently get back on track afterward.
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What you will learn from this free resource:
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👉 Why nailing this transition from diet to maintenance plays a crucial role in whether you’ll successfully maintain your weight loss. 
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👉 The exact three-step, three-DAY approach I take to helping clients successfully navigate this end-of-diet weekend (while still enjoying their favorite foods).
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👉 Why and how to execute the crucial action steps on each of these days so that you can maintain the weight you worked so hard to lose for good. 
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This 5-page resource (PDF) will help you finally feel confident in your approach to exiting a diet phase and stepping into a post-diet maintenance phase. 
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👇👇👇 If you want me to send you this 5-page resource (PDF) for free, comment “ME” below and I’ll send it to you via DMs.
I said I’d wait a couple years until I did this I said I’d wait a couple years until I did this again…
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A story on self-trust.
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I’ve moved 17 times in the last 11 years (9 different states).
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During this period I’ve NEVER lived anywhere for longer than 15 months. 
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Strange, right!?
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Whether it be moving for a new job, for a relationship, or because landlords changed their mind (multiple times), I couldn’t ever surpass 15 months on one location.
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After a trying 2020, which included a divorce, the loss of several friendships, and a short-term move outside of Florida, I moved back in early 2021 and told myself that  I was going to stay in the house I rented for at least two years and truly move in, settle down, and make it feel like a home I could feel safe in.
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Well, that didn’t quite go as planned.
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‼️ Surprise, I moved again. 
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Locally in Florida, yes, but a move nonetheless.
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But this time, it was purely my choice. A choice to merge two families (hello, animal house) to grow and nurture a relationship with an incredible woman.
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In my heart I knew this was the right decision all along.
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But my head didn’t always align with my heart, and there were times where self-doubt, memories of past failed moves and relationships, crept in. I battled periods of low self-trust and began letting my emotions run the show.
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But even when it was hard, I had the utmost trust that this universal sign that had been planted in my heart was true and that I had no reason not to trust it. 
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I spent a lot of time unpacking this, and shared a lot of my process and emotional journey during one of our weekly coaching calls within The 5% Community. 
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👇👇👇 One element from that call I think you’ll find helpful anytime you are questioning yourself, lacking self-trust, or doubting a decision, is the self-trust formula:
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Self-trust can be defined as, “an unrelenting belief in ourselves to do what it is we said we’d do or to accomplish a task or conquer a challenge.” 
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It’s a mindset: ‘whatever comes my way, I will be able to handle it.’
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The formula I used to help me rapidly cultivate and feel an abundance of self-trust is as follows:
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👇‼️ CONTINUED IN COMMENTS
Feeling OVERWHELMED? . Meal prepping. . Making it Feeling OVERWHELMED? 
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Meal prepping.
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Making it to the gym at least four days per week.
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Doing homework with your little ones.
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Trying to find time with your partner.
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Getting your taxes done.
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You’ve got a lot on your plate.
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👉👉👉 SWIPE through to learn the simple 5-step process I use with clients to help them get clear on what matters so they can eliminate what doesn’t and reclaim their peace of mind and sense of control!
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👉  P.S. If you need the accountability and support to feel confident that you’re approaching weight loss in a sustainable way, DM me “overwhelm” and I will share more with you about how I can help you do just that!
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