Have you ever noticed how easy it is to focus on what’s wrong? It’s not your fault—our brains are wired that way. But the good news? You can train your mind to focus on what’s right.

In this episode, I’m sharing one of my most downloaded topics: gladdening your mind. This simple but powerful Buddhist practice helps shift your focus from negativity to gratitude, kindness, and truly enjoying the good moments in life. I’ll walk you through the three key steps that will change how you think, feel, and even eat. If you’ve ever struggled with emotional eating or felt stuck in menopause, this episode will help you see things in a new way.

Tune in now to learn how to shift your mindset and start feeling better than ever. Enjoy the show!

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

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

• What “gladdening your mind” means and why it works
• Why gratitude is more powerful than you think
• How kindness and giving can lift you out of negativity
• The secret power of savoring and how it changes your emotions
• Why your thoughts impact your eating habits—and how to take control
• How menopause can be a time of transformation

Do you eat when you’re not hungry? Most people do. The real question is—why? Understanding the difference between physical and emotional hunger is the key to changing your relationship with food.

In this episode, I break down how to recognize true physical hunger using the hunger scale and why emotional hunger leads to overeating. I also share a simple game—the Urge Jar—that helps retrain your brain to manage cravings. If you’ve ever felt out of control around food, this is for you.

Tune in to learn how to stop eating just because the food is there, and start making choices that align with what your body actually needs. Enjoy the show!

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

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 tell the difference between physical and emotional hunger
• Why eating between the twos helps you reconnect with your body
• What urges are and how they drive emotional eating
• The Urge Jar method to retrain your brain and reduce cravings
• How to feel emotions instead of filling them with food

Have you ever worried about slipping back into your old eating habits? That fear is something almost everyone experiences on a weight loss journey. But here’s the truth—it’s just a thought, and thoughts can change. Today, we’re talking about how to manage this fear and build confidence in your ability to maintain your progress.

In this episode, I share a heartfelt letter from Jane, a listener who has lost 20 pounds and maintained it for three months but is scared of going back to her old habits. I break down why fear of weight regain is so common, how your brain uses past experiences against you, and what you can do to reframe those thoughts. I also introduce practical ways to create confidence, trust yourself, and keep moving forward without anxiety.

If you’ve ever felt scared that you might “lose control” or “undo” all your progress, this episode is for you. Tune in now to learn how to shift your mindset and make peace with food for good. Enjoy the show!

Sign up at drdebbutler.com/jump.

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

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

• Fear of returning to old habits is a common thought, but it’s not a fact.
• Your brain will bring up past experiences, but you are not the same person you were then.
• Confidence comes from knowing you have the tools to handle setbacks.
• Overeating occasionally does not mean failure—it’s how you respond that matters.
• Self-kindness is the foundation of lasting peace with food.

Are you tired of dieting and seeing no lasting results? Menopause can make weight loss feel even harder, but what if the real problem isn’t what you’re eating—but how you’re eating?

In this episode, I’m talking about why traditional diets fail and how you can take a different approach. I’ll explain the difference between physical and emotional hunger, why mindfulness is a game-changer, and how reconnecting with your body can change everything. You’ll also learn about my Thinner Peace process—a simple method that helps you stop dieting for good and create real, lasting habits.

If you’re ready to stop dieting and start living, this episode is for you. Plus, don’t forget to join me for Jumpstart Wednesdays—a free, live class where I’ll teach, answer questions, and help you put these principles into practice. Sign up at drdebbutler.com/jump. Enjoy the show!

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

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

• Why traditional diets don’t work long-term
• The difference between physical and emotional hunger
• How mindfulness can change your relationship with food
• The three tools that lead to natural, lasting weight loss
• How to stop dieting and start trusting your body

What if I told you that you don’t need a diet to lose weight in menopause? What if your body is already guiding you, but you’ve stopped listening? Today, we’re talking about one simple concept that could change the way you eat forever—learning to eat between the twos.

In this episode, I introduce the Physical Hunger Scale and explain why menopause is the perfect time to reconnect with your body. You’ll learn how to recognize real hunger, why your metabolism slowing down isn’t a bad thing, and how to use a beginner’s mind to shift the way you think about food. If you’ve spent years following diets and ignoring your hunger signals, this episode will help you take the first step toward lasting change.

To make it even easier, I’ve put together a free guide, Jumpstart Your Weight Loss in Menopause, which walks you through everything I discuss today. Grab your copy at drdebbutler.com/change and start reconnecting with your body today. Enjoy the show!

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

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 difference between real hunger and emotional hunger
• How the Physical Hunger Scale helps you stop overeating
• Why menopause naturally decreases your appetite (even if it doesn’t feel that way)
• The role of a beginner’s mind in changing eating habits
• The first step to reconnecting with your body’s natural hunger signals