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Do you ever wake up and immediately feel like you’re already behind?
For years, I rushed into my days without giving my brain any time to catch up. I learned that getting your body ready for the day isn’t enough. Your brain needs preparation, too.
In this episode, I share the simple morning routine I’ve been practicing for years: Morning Pages. It’s a practice inspired by Julia Cameron’s The Artist’s Way that gives you time to sit quietly, let your thoughts come out, and clear some of the mental clutter before you begin your day.
You don’t have to start with an hour or even three full pages. I encourage you to start with what feels ridiculously easy, even if that’s just 10 minutes. When something feels easy to your brain, you’re much more likely to actually do it.
I also share a beautiful piece from my friend Janet Archer about the rush we create in our own lives and the practice of remembering, “there is no better there than here.”
Because sometimes we’re so busy trying to get somewhere else that we miss where we actually are.
If you’re feeling rushed, overwhelmed, or disconnected from yourself, I hope this episode gives you permission to slow down and begin your day differently.
Enjoy the show!
Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide
Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme
Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full
Peace with Food 30-Day Course – Available at www.drdebbutler.com/joy
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 if losing weight isn’t the only thing you need to change before you can finally feel better about your life?
Kristine came to me wanting to lose weight. She had spent years thinking about food, worrying about her weight, and wondering why she couldn’t seem to make the changes she knew she should be able to make.
She had lost 20 pounds before, only to regain it. She was tired of the constant churning in her brain about food, calories, carbs, her appearance, and what life would be like if she were thinner.
But something unexpected happened when we started working together.
Kristine began to feel relief before she had lost the weight.
She started recognizing when she was actually hungry instead of eating because of external cues or assumptions about what she should be doing. She learned to let herself get hungry, pay attention to fullness, and question the stories she had created about what other people expected from her.
And as that mental noise quieted down, she became more present in her own life.
In this episode, Kristine shares what changed for her, why she realized she didn’t need to keep waiting until she lost weight to feel better, and how changing the way she thought about food, hunger, and herself gave her a completely different perspective on weight loss.
If you’ve been working hard to lose weight but feel exhausted by how much mental space food and your body take up, I think you’ll recognize yourself in Kristine’s story.
Enjoy the show!
Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide
Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme
Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full
Peace with Food 30-Day Course – Available at www.drdebbutler.com/joy
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
If you’ve ever eaten when you weren’t hungry and then immediately been hard on yourself about it, this bonus recording is for you.
In this recording, I coach women through what happens when an urge to eat shows up, how to recognize the difference between physical hunger and an emotional urge, and why simply becoming aware of what is happening in your brain can be such an important first step.
We talk about the thoughts that can create urges, why being tired or stressed can make it harder to recognize emotional hunger, and how you can begin managing those thoughts instead of automatically acting on them.
But one of the biggest things I want you to take away from this conversation is this: you have to be nicer to yourself.
Being hard on yourself doesn’t make change easier. Learning to treat yourself like your own best friend can change how you feel, how you respond to urges, and ultimately how you relate to food.
I also teach the three-minute process for calming a craving: feel the urge, notice and measure it, and then manage the thought creating it.
This is a coaching-focused bonus recording, so you’ll hear real questions and examples from women working through these patterns in real time.
Enjoy the show!
Let’s work together to help you make peace with food… finally! Click here for more info on the ThiNNER Peace Laser Coaching https://drdebbutler.com/start
Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide
Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme
Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full
Peace with Food 30-Day Course – Available at www.drdebbutler.com/joy
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 an urge to eat is different from physical hunger
● How thoughts create feelings and urges
● Why tiredness and stress can be confused with physical hunger
● Why rewarding an urge can make it stronger
● How to notice an urge before automatically acting on it
● Why being hard on yourself can make eating harder
● How changing an unmanaged thought can change an urge
● How to begin treating yourself like your own best friend
● The three steps for calming a craving in three minutes
● Why lasting change is about more than losing weight
If you’re struggling to lose weight in menopause, you may have asked yourself this question more times than you can count.
You know you’re not physically hungry. You know you’ll probably regret eating it. And yet, the urge is still there.
What if that urge isn’t a failure of willpower?
On Day 1 of my live master class, I want to help you understand what may actually be happening when you feel driven to eat.
We’ll look at the difference between physical hunger and emotional hunger, how thoughts can create urges to eat, and why food noise can feel so powerful even when your body doesn’t need food.
I’ll also introduce the hunger and fullness scale and show you why I encourage women to learn what it feels like to eat between the “twos” instead of waiting until they are extremely hungry or extremely full.
And there’s one question I want you to start asking yourself: Why do you eat when you are not hungry?
That question changed my life 20 years ago, and it can change the way you think about your relationship with food, too.
This isn’t about judging yourself for overeating. It’s about becoming curious about what is happening in your brain and learning that an urge doesn’t have to control what you do next.
The food doesn’t cause the urge. The thought you’re thinking creates the urge. And once you begin noticing those thoughts, you can begin to respond to them differently.
This is Day 1 of the Master Class, in Day 2, I will take this one step further and teach you a simple technique for calming a craving in three minutes.
So if you’ve ever felt like you should be able to control yourself around food but just can’t, don’t stop with Day 1, join me for Day 2.
Enjoy the show!
Join the FREE Train Your Brain With or Without a GLP-1 Master Class drdebbutler.com/train-your-brain-glp1
Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide
Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme
Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full
Peace with Food 30-Day Course – Available at www.drdebbutler.com/joy
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 you may want to eat even when you’re not physically hungry
• The difference between physical hunger and emotional hunger
• How your thoughts can create urges to eat
• Why food noise can feel so powerful
• How to recognize your hunger and fullness signals
• What the “twos” mean on the hunger and fullness scale
• How mindfulness can help you notice your thoughts without judgment
• Why learning to understand your brain can change your relationship with food
If you’ve been struggling with food urges and wondering whether a GLP-1 is the answer, this episode is for you.
The more I learn about GLP-1s, the more I see how closely some of what they address connects with the ThINNER Peace process I created almost 20 years ago. The difference is in how we get to the brain.
I share the story of a client who put a polished stone into a jar every time she experienced an urge to eat when she wasn’t hungry and managed that urge without eating. As the jar filled, she had visible proof that she was learning something she once believed she couldn’t do.
That is the kind of brain training I want to teach you.
I’m also inviting you to my free masterclass, Train Your Brain With or Without a GLP-1, where I’ll help you understand what may be driving food noise and introduce you to a new technique for calming a craving.
Whether you’re considering a GLP-1, have decided you don’t want one, or are already taking one and want to understand more about what is happening with your urges, I want you to know there is a way forward.
Enjoy the show!
Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide
Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme
Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full
Peace with Food 30-Day Course – Available at www.drdebbutler.com/joy
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
