Keep It Off

About Keep It Off

AT LONG LAST - a podcast where you will find the unfiltered truth about what happens after losing a huge amount of weight, and how to deal with the challenges we all face in keeping that weight off no matter how you did it. A podcast created for anyone that’s lost a significant amount of weight whether with surgery, GLP-1s, meds, or any other method and that is now dealing with the real challenge: keeping their weight off for life. Crucial episodes including – Weight regain | Alcohol | Fake GLP-1’s – and so much more. Look out for our regular monthly episodes with special guest Mr Shaw Somers – Leading weight loss surgeon and GPL-1 specialist – host of The Fat Doctor and Medical Director/Founder of Streamline Weight Loss Clinics nationwide. Everything bariatric, Everything weight loss drugs and Everything to help you keep your weight off for life. 100% facts, 100% experience and 0% bullshit. We get real about weight regain, mindset shifts, and everything nobody tells you after the scales move. No fluff, no judgment, just honest conversations that actually help. If you’ve ever thought, “Why is this still so hard?” — you’re not alone. This is the place for that.

Publisher

Mel Harris

Category

health & fitness

Language

en

Explicit

No

First episode

6 Jan 2026

Latest episode

12 Oct 2026

Latest episodes

43 episodes in the feed.

1. 

   12 Oct 2026

   Mounjaro, Weight Loss Jabs, and Addiction Recovery with Nichola-Jane Dalton

   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/

2. 

   5 Oct 2026

   A Craving Is an Experience, Not an Instruction: How to Fight Back

   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/

3. 

   28 Sept 2026

   Unpacking Food Cravings: It’s an Experience, Not an Instruction

   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/

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

1 ratings

Spotify

5.0 / 5

4 ratings