The holidays are here, and with them come countless messages about losing weight or “staying on track.” But what if this season could be about something more positive? In this episode, I share practical ways to enjoy the holidays without the usual stress and self-criticism.

I reflect on the common struggles of holiday eating and how many of us disconnect from ourselves during this time. I explore three simple yet transformative strategies: mindful eating, learning to say no, and savoring joy. These approaches are designed to help you stay connected with yourself and embrace the holidays with kindness and awareness. Whether it’s rethinking how you combine joyful and nutritious foods or recognizing when to step back from overwhelming commitments, these tips are easy to implement and deeply empowering.

Tune in to learn how to nurture your well-being this season. These small shifts can lead to a more peaceful, fulfilling holiday experience. Enjoy the show!

In Click here to download the Podcast Roadmap

Now, go listen to the podcast. Click here to listen to the 1st episode. It’s the best place to start!

Not sure where to start on your journey? You can click here and set up a free mini-session with me! Together, we can figure out what you need to start, and if I can help you through your weight-loss problems!

If you’ve been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you’re loving it – pass on the good word! 

What You’ll Learn From This Episode

• How to practice mindful eating by combining joy and fuel foods.
• Using the hunger scale to eat “between the twos.”
• Building your “no” muscle to set boundaries with ease.
• How to savor joyful moments and train your brain to appreciate them.
• Embracing self-kindness and balance during the holidays.

Have you struggled with your weight during menopause, feeling like peace with food is out of reach? Let me show you a new way.

In this episode, I introduce my revamped signature program, Thinner Peace and Menopause. It’s designed for women who want to break free from lifelong weight struggles, especially during menopause. I share how mindfulness, Buddhist philosophy, and structured coaching can transform your relationship with food. This program includes lifetime access to tools and resources, plus a brand-new bonus: three months of extra support to solidify your progress. If you’ve ever felt stuck in the cycle of emotional eating, this is your opportunity to create lasting change.

Doors are now open for the program, and it begins in January. I’ve even included a holiday coaching session to help you start strong. Don’t let your doubts hold you back—visit drdebbutler.com/joy for all the details and start your journey toward peace and freedom. Enjoy the show!

Click here to download the Podcast Roadmap

Now, go listen to the podcast. Click here to listen to the 1st episode. It’s the best place to start!

Not sure where to start on your journey? You can click here and set up a free mini-session with me! Together, we can figure out what you need to start, and if I can help you through your weight-loss problems!

If you’ve been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you’re loving it – pass on the good word! 

What You’ll Learn From This Episode

• How mindfulness can transform your relationship with food and weight.
• Why self-compassion and shared humanity are crucial for healing.
• What’s included in my Thinner Peace and Menopause program.
• How to overcome the cycle of dieting and food guilt.
• How my bonus coaching fills the gap to create lasting change.

The holiday season can be a minefield of overeating. What if there was a way to enjoy your favorite foods without guilt or overindulgence?

In this episode, I share practical strategies to navigate holiday eating with a mindful approach. I will explain why we tend to disconnect during this time of year and how to rewire those habits. I explore the difference between “fuel eats” and “joy eats” and the importance of eating when hungry, not just because it’s “healthy.” You’ll learn how to embrace mindful eating practices that allow you to enjoy the holidays without compromising your goals. I also introduce my upcoming two-day masterclass, where I’ll dive deeper into these concepts and help you build lasting peace with food. Enjoy the show!

Join me for a transformative two-day masterclass next week! For just $37, you’ll gain tools to manage holiday eating and create a mindful connection with your body. Reserve your spot at www.drdebbutler.com/secret. 

Click here to download the Podcast Roadmap

Now, go listen to the podcast. Click here to listen to the 1st episode. It’s the best place to start!

Not sure where to start on your journey? You can click here and set up a free mini-session with me! Together, we can figure out what you need to start, and if I can help you through your weight-loss problems!

If you’ve been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you’re loving it – pass on the good word! 

What You’ll Learn From This Episode

• The real reason we overeat during the holidays and how to reframe that mindset.
• The difference between “fuel eating” and “joy eating” and how to balance both.
• Why “If you’re not hungry, it’s not healthy” is a game-changing principle.
• The role mindfulness plays in staying connected to your body during festive meals.
• How a small, mindful shift can set you up for success in the New Year.

The holidays can be a tricky time for those of us navigating emotional eating. How do you enjoy festive meals without feeling overwhelmed or disconnected from your body? In this episode, I share strategies to help you achieve peace in your mind, body, and life during this challenging yet joyous season.

Drawing from personal experiences and years of coaching, I discuss why emotional hunger often peaks during celebrations and how you can manage it with awareness and compassion. I’ll introduce my “eating between the twos” concept and explain how combining joy and fuel meals can help you stay connected to your body. Whether you’re dealing with holiday stress, feeling isolated, or simply trying to enjoy food without guilt, this episode is for you.

As a gift for this season, I invite you to download my free food journal guide. Visit www.drdebbutler.com/change to get started. Let’s make this holiday a time of joy, gratitude, and connection. Enjoy the show!

Click here to download the Podcast Roadmap

Now, go listen to the podcast. Click here to listen to the 1st episode. It’s the best place to start!

Not sure where to start on your journey? You can click here and set up a free mini-session with me! Together, we can figure out what you need to start, and if I can help you through your weight-loss problems!

If you’ve been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you’re loving it – pass on the good word! 

What You’ll Learn From This Episode

• The concept of “eating between the twos” and how it fosters mindful eating
• The role of joy and fuel meals in creating balance
• Tips for managing emotional hunger during the holidays
• How to stay connected to your body while enjoying holiday foods
• Strategies for combining mindfulness with indulgence
• Why believing “you can eat whatever you want” can be liberating
• The importance of self-compassion and curiosity in navigating food choice.

Do you feel like menopause has made weight loss harder than ever? I’m here to tell you it doesn’t have to be this way.

In this episode, I dive deep into the struggles smart, successful women face with weight during menopause. I talk about the Emotional Hunger Scale—a tool to help you understand and manage the urges that drive emotional eating. You’ll learn how to reconnect with your body, stop self-sabotage, and truly understand the difference between emotional and physical hunger. I also share insights from my group sessions, highlighting why understanding these concepts can transform your relationship with food.

Download my free companion book to explore these tools in detail. Visit drdebbutler.com/change to get started on your journey today. Enjoy the show!

Click here to download the Podcast Roadmap

Now, go listen to the podcast. Click here to listen to the 1st episode. It’s the best place to start!

Not sure where to start on your journey? You can click here and set up a free mini-session with me! Together, we can figure out what you need to start, and if I can help you through your weight-loss problems!

If you’ve been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you’re loving it – pass on the good word! 

What You’ll Learn From This Episode

• The Emotional Hunger Scale and how it works.
• Why menopause complicates weight management.
• How emotional and physical hunger differ.
• Practical tips to handle urges and stop overeating.
• Strategies for building trust in your mind-body connection.
• The role of food journals in identifying hunger patterns.
• The importance of recognizing emotional “holes” in your body.