We're talking the mental battle of still seeing your old body in the mirror, the truth about what goes on behind the scenes of reality TV (spoiler: we weren't eating five pizzas), and the moment with Dr. Stapleton that changed everything. George gets real about confidence, character, and why your weight will never define your value. Plus Premier Protein Cafe Latte appreciation and why your journey is YOUR journey.

If you've ever felt like you didn't belong in the world because of your size, this one's for you.

New episodes every other Tuesday. Follow @waistdco on all platforms.

George's links:

• Instagram: instagram.com/sitelballer
• Facebook: facebook.com/george.covington.50
• TikTok: tiktok.com/@sitelballer

Takeaways

• Body positivity is about loving yourself
• Anyone who hates it or says otherwise, is a fucking moron

Takeaways

• Staying motivated during a long weight loss journey
• The impact of plateaus on weight loss Plateaus are a natural part of the weight loss journey
• Set points can be disrupted by weight loss surgery and GLPs
• Focus on what fuels you and have fun with the weight loss journey

Chapters

• 00:00 Staying Motivated on a Long Weight Loss Journey
• 26:54 Understanding Plateaus and Set Points
• 33:16 Navigating Plateaus and Weight Loss Slowing
• 43:00 Overcoming Plateaus and Keeping Going
• 53:15 Embracing Body Positivity and Non-Scale Victories

Takeaways

• Non-scale victories
• Importance of support groups
• Pitfalls of under-eating
• Impact of external opinions
• Avoiding a perfectionist mindset

In this episode, Corey breaks down why protein is the single most important tool in your weight loss arsenal, and why we’re calling it "The Poor Man's Ozempic." We’re dumbing down the science, cutting through the marketing, and explaining how to get your protein in without losing your mind.

In this episode, we discuss:

• Non-Scale Victories
  
• The "Poor Man's Ozempic": How protein signals the GLP-1 hormone to tell your brain "we're full," so you can stop fighting the food noise.
  
• Complete Protein vs. Incomplete Protein: What these terms actually mean and why you don't need a PhD in chemistry to get it right.
  
• The Gold Standard: Why Whey Protein Isolate is the "Rolex" of proteins (but why a Timex will still tell you the time).
  
• The Secret Weapon: The one specific protein shake that tastes exactly like Reese's Puffs cereal milk. Not kind of, not sort of, exactly like Reese's Puffs Cereal Milk. You're welcome.
  

Takeaways:

• Aim for 80-100g: For most people, this is the sweet spot. If you're lifting heavy, bump it to 120g, but don't go crazy unless you want to be rootin' and tootin'.
  
• Eat Protein First: It’s the "pay to play" rule. Protein hits the stomach, signals safety, and keeps you from overeating everything else.
  
• Protect Your ASSets: If you don't eat enough protein, your body will eat your muscles. Don't let your body cannibalize your gains.
  

Join the conversation: What is your go-to high-protein snack that doesn't taste like chalk? Drop it in the comments so we can all survive this journey together.

Show less

Special thanks to my friend Angie for lending us the word "Aligning"; it was her word of the year, and it perfectly describes the shift we need to make.

Corey Phelps shares insights on why the constant cycle of "starting over" is the single biggest way you are sabotaging your sustainable weight loss. Let’s be real: Most people treat their diet like a car they’re trying to drive to "Skinnyville". You hop in the fast lane and floor it, but the second you get a flat tire, you don't just change the wheel, you set the whole car on fire, drive it off a cliff, and for what? So you can try again on Monday? Cool your jets Thelma & Louise.

In this episode, we break down the difference between being an architect of your body and being a straight-up arsonist with your progress. Instead of sprinting to a finish line that doesn't exist, Corey encourages listeners to focus on aligning with their future self, adapting strategies, and embracing imperfection.

In this episode, we discuss:

• Non-Scale Victories: We kick things off with a major win that proves the scale isn't the only way to measure success.
  
• The Sprinting Trap: Why chasing a result instead of a lifestyle leads to a crash-and-burn every time.

• The "One Fry" Rule: Why dropping one fry doesn't mean you have to throw the whole plate on the floor; and why we need to stop being so dramatic about small mistakes.

• Weather vs. Climate: Why you need to stop checking the "weather" on the scale every day and start looking at your long-term "climate" change.

• The Repair Roadmap: How to give yourself grace, listen to the feedback from a "fail," and implement a new strategy instead of just trying to "willpower" your way through.

Takeaways:

• Embrace imperfection and adapt strategies to your individual needs rather than punishing yourself.
  
• Focus on lifestyle changes, grace, and feedback, rather than sprinting to the finish line.
  
• The key to success lies in continuous improvement, fix the wig, don't shave the head. Put the torch down you pyromaniac :)
  

Join the conversation: What strategy are you struggling to find? Drop it in the comments so we can workshop it, because every problem has a solution.

Takeaways

• Confidence and self-love are essential regardless of body size.
• Support and uplift other plus-size individuals on their journey.
• Be unapologetically yourself and let the world see and love you as you are.
  
  Link to playlist: https://open.spotify.com/playlist/7zBV1gPt26NVgStrUFGz8z?si=6259c1e6f60d4c9c

Corey breaks down why most weight-loss advice fails, how calories really function, why protein matters more than you’ve been told, how fats and carbs fit in, and how to make realistic food swaps that support weight loss without restriction or misery. From white rice and healthy fats to tracking calories without losing your mind, this episode focuses on nutrition that is sustainable, science-based, and built for long-term success.

If you’re tired of oversimplified advice and want to understand how to eat in a way that actually works, this episode is your starting point.

Links mentioned in this episode

Healti App (free point-based tracking)
Recommended Plan: Carbs
https://healthiapp.com

Calorie Calculator (used by professionals and bodybuilders – TDEE)
https://tdeecalculator.net

Daily Protein Calculator
https://www.bodybuilding.com/fun/calpro.htm

Science-based food education:

Food Science Babe (all links via Linktree)
https://linktr.ee/Foodsciencebabe

--

Mariana’s Pantry (Instagram profile)
https://www.instagram.com/mariannas_pantry/

--

Aussie Fitness (Instagram profile – high protein recipes & meal ideas)
https://www.instagram.com/_aussiefitness/

Marshmallow Study (Delayed Gratification)

• Original:
  Mischel, Ebbesen, Zeiss (1972)
  https://doi.org/10.1037/h0032198

  Follow-up / replication:
  Watts, Duncan, Quan (2018)
  https://www.apa.org/pubs/journals/releases/dev-dev0000380.pdf

  Environment & trust version:
  University of Rochester replication
  https://www.sciencedirect.com/science/article/pii/S0167268114003126

  ––––––––––––––
  Radish vs Cookie Study (Ego Depletion)

  Baumeister et al. (1998)
  “Ego Depletion: Is the Active Self a Limited Resource?”
  https://doi.org/10.1037/0022-3514.74.5.1252

  ––––––––––––––
  Emotion Regulation / Sad Movie / Willpower

  Muraven, Baumeister (2000)
  “Self-Regulation and Depletion of Limited Resources”
  https://doi.org/10.1037/0022-3514.82.5.774

  Gross & Levenson (1997)
  Emotion suppression using film clips
  https://doi.org/10.1037/0022-3514.74.1.224

  ––––––––––––––
  Students, Stress, Persistence (Self-Control Backfire)

  Inzlicht & Schmeichel (2012)
  “What Is Ego Depletion? Toward a Mechanistic Revision”
  https://doi.org/10.1177/0963721412455734

  Inzlicht et al. (2014)
  Self-control under stress reduces later performance
  https://doi.org/10.1016/j.jesp.2014.03.004

  ––––––––––––––
  Milkshake Study (Mindset + Physiology)

  Crum et al. (2011)
  “Mindsets, Not Just Nutrients, Determine Ghrelin Response”
  https://doi.org/10.1016/j.jesp.2011.02.003
  (PubMed)
  https://pubmed.ncbi.nlm.nih.gov/21574706/

If traditional weight loss advice has never worked for you, this episode explains why.

Next week: willpower, and why it’s been misused against you.

Follow @waistdco for new episodes every Tuesday.