I'm cooking up a mini-course called "Train Your Brain." Get the full show notes and information here: https://drdebbutler.com/408

In this episode, let's talk about something we all need – self-compassion. Get the full show notes and information here: https://drdebbutler.com/407

Experience Angela's inspiring transformation with Dr. Deb - navigating menopause, finding joy in mindful eating, and embracing positive change! Get the full show notes and information here: https://drdebbutler.com/406

In this episode, we're talking about the power of thoughts, mindset makeovers, and a couple of inspiring stories from the women in my group program. Get the full show notes and information here: https://drdebbutler.com/405

Unlock positivity for the new year with empowering thoughts like "I have everything I need" and "It's already done"—tune in for a free boost! Get the full show notes and information here: https://drdebbutler.com/404

Welcome to our special "Best of 400" episode of ThINNER PEace! Get the full show notes and information here: https://drdebbutler.com/bestof400

Join me in embracing self-compassion, curiosity, and control over your thoughts – because acing the holiday test is about learning, being curious, and treating yourself with kindness. Get the full show notes and information here: https://drdebbutler.com/402

Unlock the power of your MQ (Mindfulness Quotient) for dealing with 'food pushers' during the festive season. Get the full show notes and information here: https://drdebbutler.com/401

We're diving into the holiday season, and I've got some thoughts to share. Get the full show notes and information here: https://drdebbutler.com/400

Transform your holiday season with the concept of "Joy Eats" – relish your favorite treats without the guilt trip! Get the full show notes and information here: https://drdebbutler.com/399

Join me on December 6th for 'Celebrate And Lose Weight: Especially In Menopause'—a guilt-free guide to mindful holiday eating. Get the full show notes and information here: https://drdebbutler.com/398

In this episode, I will talk to you about becoming more mindful of your actions this holiday season. Get the full show notes and information here: https://drdebbutler.com/397

In this episode, Anne Marie, a listener of the podcast, has been struggling with overeating when she's happy but not wanting to eat when she's sad or anxious. Get the full show notes and information here: https://drdebbutler.com/396

In this episode, I throw in a question to help you reflect on how you will approach the holidays with mindfulness. Get the full show notes and information here: https://drdebbutler.com/395

In this episode, I'm excited to share a coaching session with a participant, who's got lots of experience with weight loss. Get the full show notes and information here: https://drdebbutler.com/394

In this episode, Deborah struggled with food and body image for 40 years. After doing an individual coaching program with me she started food journaling and committed to change. Get the full show notes and information here: https://drdebbutler.com/393

In this episode, I am sharing a coaching session with Ans, who has lost weight but now feels stuck in her progress. Get the full show notes and information here: https://drdebbutler.com/392

In this episode, I'm sharing my free masterclass video from the "Three Steps to Permanent Weight Loss" course that I conducted on Wednesday. Get the full show notes and information here: https://drdebbutler.com/freelivemasterclass

Today, I'm sharing a client's story, shedding light on emotional eating. The client faced a powerful urge to eat late at night despite not being hungry. Get the full show notes and information here: https://drdebbutler.com/391

Join us for a free masterclass on October 4th at 11:30 a.m. Central Time. Get the full show notes and information here: https://drdebbutler.com/bonusintrotomasterclass

In this episode, I want to talk about a universal issue many women face: the desire to lose weight, especially during menopause. Get the full show notes and information here: https://drdebbutler.com/390

Listen in to hear Renee’s story of learning to fully experience life with a new mind and a new body. Get the full show notes and information here: https://drdebbutler.com/389

Today, let's tackle a common challenge for women in menopause – weight management. Get the full show notes and information here: https://drdebbutler.com/388

Today, I'm excited to share three simple ways to 'gladden your mind' from Tara Brach and find happiness within yourself.  Get the full information here: https://drdebbutler.com/387

I'm thrilled to unveil a new mini course: "Jumpstart Your Weight Loss" as a pivotal part of my Thinner Peace process; after all, who doesn't love a jump start? Get the full show notes and information here: https://drdebbutler.com/386

 In Menopause, physical hunger decreases due to metabolism decreasing. Learn to trust yourself around food again. Get the full show notes and information here: https://drdebbutler.com/385

Join me as I share this secret approach and invite you to embrace a new way of treasuring life's special moments. Get the full show notes and information here: https://drdebbutler.com/384

I'll talk about the hunger scale, guiding you to eat between negative two and plus two for optimal satisfaction. Get the full show notes and information here: https://drdebbutler.com/383

Betterment is a lifelong process and this is what the  Thinner Peace program is about and that is what I want for you. Get the full show notes and information here: https://drdebbutler.com/382

The butterfly’s metamorphosis is what inspired my tried and true process that I use with all my clients, the Thinner Peace Process. Get the full show notes and information here: https://drdebbutler.com/381

Today, I want to discuss mindset and how it affects our approach to vacations and celebrations. Get the full show notes and information here: https://drdebbutler.com/380

I believe that by incorporating a powerful tool into your weight loss journey, you can unlock new possibilities and achieve the results you desire. That tool is food journaling. Get the full show notes and information here: https://drdebbutler.com/379

Listen in to hear Renee's story of learning to fully experience life with a new mind and body.   Get the full show notes and information here: https://drdebbutler.com/378

During a food craving, pause and ask, "What do I feel in my body?" By embracing and describing these sensations, we grow more self-aware. Get the full show notes and information here: https://drdebbutler.com/377

Join me as I share a heartfelt story from a weekend getaway, highlighting the importance of prioritizing self-care and finding inspiration in unexpected places. I urge you to embark on your own self-care adventure this summer. Get the full show notes and information here: https://drdebbutler.com/376

Discover the power of awakening joy within yourself and transforming your self-care with three simple steps.   Get the full show notes and information here: https://drdebbutler.com/375

Discover the transformative power of coaching and the importance of listening to your body - join me as we challenge societal expectations, unlock your true desires, and make positive changes for a healthier, happier you. Tune in and say "yes" to yourself! Get the full show notes and information here: https://drdebbutler.com/374

Join me in this empowering episode where I delve into the epidemic of self-loathing among women, rooted in how we perceive ourselves and our bodies.  Get the full show notes and information here: https://drdebbutler.com/373

Join us in this episode as we delve into Diana's incredible story of triumph over weight loss struggles.   Get the full show notes and information here: https://drdebbutler.com/372

Celebrate Mother's Day with self-care and nourishment. Join us on this empowering episode as we explore the transformative power of self-mothering and finding harmony with food. It's not just about weight loss, but understanding yourself and prioritizing your needs. Stay tuned as the doors to our group program open soon. Click the link below for more information. Happy listening!   Get the full show notes and information here: https://drdebbutler.com/371

Join me in this transformative mini-course designed for those struggling to implement weight loss tools. Together, we'll align your brain with your goals and conquer the challenges of menopause.   Get the full show notes and information here: https://drdebbutler.com/370

Learn how to lose weight during menopause with a five-day mini-course, "Train Your Brain to Lose Weight in Menopause. Develop healthy eating habits with brain-body connection exercises and daily live coaching sessions at 11:00 AM for just $37. Join now and make a commitment to yourself today!   Get the full show notes and information here: https://drdebbutler.com/369

Losing weight is a challenge, especially for women during menopause when their metabolism slows down. Join our 5-day coaching program and discover how to train your brain to achieve weight loss goals. Learn about mindfulness and self-kindness to improve overall well-being. Get the full show notes and information here: https://drdebbutler.com/368

Learn how taking a pause during menopause can be vital for managing its effects. In this episode, gain insights from Pema Chodron and Heather Bartos on viewing menopause as an opportunity for growth and transformation. Also, join my 5-day coaching program "Train Your Brain" to learn how to reshape your brain and lose weight positively during menopause. Embrace this stage of life with enthusiasm and positivity. Listen now! Get the full show notes and information here: https://drdebbutler.com/367  

Discover the benefits of incorporating spirituality into your food habits to achieve a mind-body-spiritual connection. Learn how to use spiritual commitments to create a healthy relationship with food and be kind to yourself throughout the process. Start your journey towards personal growth and holistic nutrition today. Get the full show notes and information here: https://drdebbutler.com/366

Join us as we discuss the misconceptions around physical vs. emotional health and how to achieve balance for optimal health. Tune in now and start your journey towards a healthier, happier you!   Get the full show notes and information here: https://drdebbutler.com/365

Join us in this episode as Kerry shares her inspiring journey of overcoming struggles with food and weight during menopause. Discover the benefits of self-improvement work and learn how to develop a healthier relationship with food and your body. Tune in now and start your own journey toward a better, healthier you.   Get the full show notes and information here: https://drdebbutler.com/364

Menopause can lead to stronger emotions, which can trigger overeating as a coping mechanism. However, this type of emotional eating is not sustainable, and it can lead to weight gain and other health problems.   Get the full show notes and information here: https://drdebbutler.com/363

As a woman in our culture, I learned that having a thin body meant trusting something outside of ourselves. But our bodies are wired to eat when hungry and stop when full. A listener asked me how to eat only when hungry when family meals and work schedules have set eating times.   Get the full show notes and information here: https://drdebbutler.com/362

Losing weight can be a challenging task for many people. However, it is not just about shedding those extra pounds, but also developing a healthy relationship with food and your body.   Get the full show notes and information here: https://drdebbutler.com/361

Sometimes people lose their way when trying to make progress, but the key is to be able to bring yourself back when you lose your focus. As a coach, I am proud to have played a part in Diana's success and am eager to share her inspiring story with all of you. Get the full show notes and information here: https://drdebbutler.com/360

Do you ever feel like you've lost your way on your weight loss journey? Maybe you've tried everything and still can't make progress, or life has thrown unexpected challenges your way. There's a simple tool that can help you bounce back and achieve your goals.   Get the full show notes and information here: https://drdebbutler.com/359

The Physical and Emotional hunger scale is the tool that most of you want to understand, yet understand the least.   Get the full show notes and information here: https://drdebbutler.com/358

If you have tried to lose weight, you may have used food at one point as a reward or punishment- usually as the former since we don’t feel as good about ourselves and think we should deprive ourselves. But the way our brains work is that it naturally gravitates toward pleasure. Therefore, being self-deprecating will not be a sustainable source of motivation in the long run.   Get the full show notes and information here: https://drdebbutler.com/357

Written or spoken words have so much power; it’s either inspiring or unmotivating. Fortunately, this podcast inspires and helps every woman in menopause end their struggle with weight. Every client that shares their experience encourages many women to beat weight gain in menopause!   Get the full show notes and information here: https://drdebbutler.com/356

We are always in a rush; we want to be in a place we want as fast as we can. Like losing weight, we’re so upset to look at the scale if it doesn’t show the numbers we want. We wish that it should be faster,  but that has to change.   Get the full show notes and information here: https://drdebbutler.com/355

Many people dealing with weight and relationships with food wish they didn’t have an appetite. Because when they don’t have an appetite, they lose weight. But, every time you visit a physician, one of their questions is, “How was your appetite?”. So, the question is, does having an appetite good or bad?   Get the full show notes and information here: https://drdebbutler.com/354

How do you want to use the holidays to grow? You can’t beat yourself up and think you will grow from that. In fact, you will shrivel and shrink.   Get the full show notes and information here: https://drdebbutler.com/353

What are you afraid of? Are you afraid to be hungry? Or are you just afraid to face what you truly feel? Feel the feelings! The problem is not your weight, it is the burden you are weighing. Probably, the answer is not diet.   Get the full show notes and information here: https://drdebbutler.com/352

How can you create more faith and more joy in your life? In this episode I give you some gifts to think about. Please take what you want from the following blogs on joy and faith. Use them to direct your mind when it needs to be redirected. Get the full show notes and information here: https://drdebbutler.com/351

How much care, kindness, and compassion did you give yourself this year? Get the full show notes and information here: https://drdebbutler.com/350

Many of us tried to fix the negative emotion we felt with food, and my client, Renee used to be no different. In this episode, Renee shares her journey of shedding that emotional burden by finding her own self-acceptance.  Get the full show notes and information here: https://drdebbutler.com/349

Instead of asking why the world is so harsh on you, think first, “Are you being kind to yourself?” Being kind to others is important, but it is especially important to be kind to yourself.   Get the full show notes and information here: https://drdebbutler.com/348

I know some of you use the holiday season to treat yourselves by eating whatever you want. But there’s a limit on how much you should indulge. Give yourself a gift by starting to know what your body needs now. Enjoy the show!   Get the full show notes and information here: https://drdebbutler.com/347

What you eat and why you eat reflects a lot about what you think about yourself, and this is a point that I cannot help but emphasize over and over because you’ll never be able to overcome those urges unless you tackle the root cause of it. Food journaling can help you raise the curtain on what’s going on behind the scenes, and sometimes, you may not like what you see. But that discomfort can help you become stronger and bring you one step closer to the results you want.   Get the full show notes and information here: https://drdebbutler.com/346

In this episode, I discuss the effect of negative emotions on our physical hunger, and the tweaks I’ve made that will make it easier for you to practice paying attention to your hunger scales with the help of food journals. Emotional hunger is something you need to be very mindful of because negative emotions are the fuel for emotional eating. Joy eats are okay, but when you begin to use them to take care of those negative emotions, you actually hurt yourself and further erode that mind-body connection.   Get the full show notes and information here: https://drdebbutler.com/345

A strong independent woman may appear to have no room for help. But no matter how strong a woman is, they also need help, love, and care. Kristine's heartfelt weight loss experience will inspire you to take on a new perspective on menopause, life, and your weight.   Get the full show notes and information here: https://drdebbutler.com/344

In this episode, I discuss the importance of finding your compelling reason to lose weight and how you can find success in this process through the power of resilience. Weight loss is not a straight road and you must learn to handle setbacks and failures if you want to reach that finish line.   Get the full show notes and information here: https://drdebbutler.com/343

Hello my dear friends all over the world! In this episode, I am bringing to you my Free Masterclass where I did a live group coaching session. As you all  know my favorite thing to do is to coach. I want to go deeper with my clients with their thoughts and open up something that they have never seen to move them closer to their health and weight goals.   Get the full show notes and information here: https://drdebbutler.com/342

Food does not actually control you - your thoughts create negative emotions that make you overeat then eventually gain weight. But here are some facts, menopause increases all of the negative emotions you previously had and your metabolism is continually decreasing. This means it's going to be harder to lose weight.   Get the full show notes and information here: https://drdebbutler.com/341

Hello, my dear friends all over the world! I have another bonus for you. I want to entice you with taking a free masterclass with me.  And I'm calling it “Three Steps To Permanent Weight Loss In Menopause.” If you were not able to join the boot camp with me, because it was too long or too much for you. And you want something a little bit sweeter, shorter, and something to get you going right away. I got the perfect Masterclass for you! And it’s completely FREE! It's going to be next week on Wednesday October 19, at 1:00 pm Eastern, 12:00 pm Central, 11:00 am Mountain, 10:00 am Pacific. Get all the details here www.drdebbutler.com/permanent-weight-loss   Get the full show notes and information here: https://drdebbutler.com/free-masterclass

The concept of “eat when I'm hungry and stop when I'm full” is something that a lot of people who speak to me or listen to me find incredibly interesting. That is basically what I teach about food journaling - to eat everything you want that your body requires and to stop when your body tells you to.   Get the full show notes and information here: https://drdebbutler.com/340

Hello, my dear friends all over the world! I've got something really big planned for next week, a week-long boot camp called “Thinner Confidence”. I am going to teach and train you how to start my thinner peace process using my number one tool. We will be together for one week and learn from videos, live coaching and training sessions. This will start on October 11, at 11am Central and go for the next seven days. For more details visit www.drdebbutler.com/confidence   Get the full show notes and information here: https://drdebbutler.com/bonus-thinnerconfidence

When everything seems to be working in your weight loss journey, but then all of a sudden, something happens. What will you do to cope without using food as your companion?  Get the full show notes and information here: https://drdebbutler.com/339

If you're wanting to feel different as you start your day, what we’ll discuss today is something that you might want to try. In this episode, I'll share my morning routine and how I mentally prepare for the day ahead. When you have established routines, there is no need to start the day in a rush.   Get the full show notes and information here: https://drdebbutler.com/338

Our experiences of trauma and pain do not usually come from strangers. We usually get them from people we love and are close to us like our parents. In this episode, I’d like to specifically talk about our mothers or the mother figures in our lives.   Get the full show notes and information here: https://drdebbutler.com/337

You may have listened to numerous podcasts, and motivational speakers on how to lose weight. But have you ever listened to your own body?  Eating to fuel the body is pleasurable, however, overeating is not.  Before trying different methods to lose weight, get to know your body first.   Get the full show notes and information here: https://drdebbutler.com/336

What you feed your mind is as important as what you feed your body. Our minds are powerful enough to keep us on track or make us feel like we’re losing it. That’s why it’s important to be mindful of the thoughts we allow to play in our mind. If it's unhealthy, get rid of it! Get the full show notes and information here: https://drdebbutler.com/335

I’d like to share another story about my client Jennie with you today. She’ll tell us about her experience booking a mini session and how we ended up working together. How I guided her where she wants to be, which is at peace with herself and with food, and how she wants this to be her last time to lose weight. Working under my guidance is a game changer for her because she now knows how to get rid of everything that is not  working for her.  Get the full show notes and information here: https://drdebbutler.com/334

Summer is coming to an end, and I must say that I have had a fantastic summer! This is my favorite time of year because it is a summer of gratitude and celebration. Get the full show notes and information here: https://drdebbutler.com/333

We allow ourselves to enjoy food in a variety of ways in the belief that we are being kind to ourselves. I understand that in a good mood, you may want to eat something sweet or drink wine with everyone else. But we had no idea that craving food wasn't always in our best interest. Get the full show notes and information here: https://drdebbutler.com/332

One of the things that contribute to our weight gain is not only the food we consume, but also our behavior. Our perspectives on ourselves, on food, and other people matter if we want to lose weight.  Get the full show notes and information here: https://drdebbutler.com/331

We have very little control over what happens in life, but it doesn’t mean we don’t have control over what we think about our circumstances. And that’s what I do as a coach; to help you take control of your own show - change how you perceive yourself because that’s something we have a choice in. Get the full show notes and information here: https://drdebbutler.com/330

Today, I welcome back one of my very memorable clients, Cynthia. She has been an avid listener of the podcast, long before she decided to take the coaching with Thinner Peace. Sweets and chocolate chip cookies have played a great role as her coping mechanisms. This made her feel like she had no control over her thoughts and decisions, thus losing her identity. With coaching, she learned to confront her emotions with mindful processing and managed to separate her emotions from food. Get the full show notes and information here: https://drdebbutler.com/329

This podcast is designed to help you understand what it's like to listen to your body and know when something is right for you. I want to talk to you all about how important this is because I was really inspired by my clients who had enough confidence in my abilities and in my program, and decided they deserved to give themselves that chance. Start listening to that knowing feeling inside of your body. Act on it. Say “yes” to yourself, and you will be able to start making the changes you want for yourself just like my clients have. Enjoy the show!   Get the full show notes and information here: https://drdebbutler.com/328 

There’s a cultural stigma around menopause in that it signals “the end” for women and their bodies. We become too old and our bodies start to slow down, and generally, it feels like it’s too late for us to start anything new. Well, I am here to tell you that you are right on time. Menopause isn’t the end for you, but rather the best time to transform and create what you want for yourself and your body.   Get the full show notes and information here: https://drdebbutler.com/327

Do you have this chronic need to say yes to everything people ask of you because you like appreciation and fear disappointment? If so, you might have this disease called, The Need to Please.   In this episode, I share the story of one of my clients who suffered from this disease. As a grandmother, she said saying yes was her way of showing love to her family, while in reality, it wasn’t showing love to herself. Through coaching, I helped her figure out her yeses and no’s, and how to honor them. There are ways to please yourself without feeling selfish so make sure to tune in!   Get the full show notes and information here: https://drdebbutler.com/326 

Starting is oftentimes the hardest step when it comes to weight loss. But the best way to change is to just start with one thing. In this episode, I offer actionable steps that will help you get started on your journey. You don’t need to wait for the perfect moment when starting something new. The perfect moment will always be right here, right now. Enjoy the show! Get the full show notes and information here: https://drdebbutler.com/325 

 There is a widespread epidemic of self-loathing amongst women that is deeply rooted in how we see ourselves, our bodies, and how we use food. In this episode, I talk about the concept of tough love and how you can use it to compassionately "No" to other people, including yourself. Join me as I guide you on how you can make this summer the summer of “No” so you can get closer to what you really want - feeling better about yourself!   Get the full show notes and information here: https://drdebbutler.com/324 

Many of us try to “fix” our negative emotions with food, and my client, Renee used to be no different. Today, my beloved client is here to share her journey of shedding that emotional burden. When we began working together, she had trouble feeling joy about anything. It took a lot of emotional and mental work to manage her mind, but now the urge to always be looking for food is gone and it has made her life richer and happier. Listen in to hear Renee’s story of learning to fully experience life with a new mind and a new body. Enjoy the show!   Get the full show notes and information here: https://drdebbutler.com/323 

It’s the summer season, and just like the holidays, it usually means it’s a time for everyone to kick back and relax or go out and celebrate with friends and family. But if you don't ever want to worry about restricting yourself or overeating when you're out, then I have the pleasure of introducing my lovely client, Susan. For the last 40 years, she was in a neverending cycle of gaining weight and then losing it through dieting. As a client who underwent both my individual and group coaching, I am so excited for you all to hear about the things she has learned that led to a massive improvement in her relationships with others, food, and most importantly, herself.   Get the full show notes and information here: https://drdebbutler.com/322 

What constitutes as normal eating for you?  For my listener, Carol, normal eating for her was her desire to overeat during dinner and continue eating until bedtime. In this special episode, Carol joins me for a live coaching session where I help her get started on mindfully managing those night-time urges. If you’re like Carol and struggle with controlling yourself at night, make sure to join us and learn how you can kick those unhealthy eating habits. Enjoy the show!   Get the full show notes and information here: https://drdebbutler.com/321

When we’re having bad days or bad weeks, our brains like to amplify our negative thoughts but at the end of it all, that’s all they just are - they’re just thoughts and you deserve to give yourself better options that will serve you better. In this episode, I’m going to teach you three steps that will help you coach yourself through those negative thoughts and emotions. Once you understand this one thing holding you back you can finally live your life with unconditional confidence and happiness.   Get the full show notes and information here: https://drdebbutler.com/320

When we start our weight loss journeys, the initial few pounds can fall off quite quickly– but we still need to be vigilant about what we eat because there are definitely going to be times when we won’t drop the weight and we can plateau. When this happens, we really need to keep our frustrations in check because it can throw us completely off track when really– we need to accept that we will not always be consistently dropping pounds.   Get the full show notes and information here: https://drdebbutler.com/319

When we think of the word mother, some of the first words that would come to our minds would be caring, protective, and kind. In honor of Mother’s Day, I want to introduce to you the concept of “Self-Mothering" and how you can start applying those qualities to yourself. By giving yourself room for self-compassion, you can create a greater capacity to eat and satisfy your physical hunger in a way that serves you best. Enjoy the show!   Get the full show notes and information here: https://drdebbutler.com/318 

Does the idea of getting on the scale feel like torture and fill you with dread? If so, I have good news for you; the scale is a tool, and your mind is manageable. In this episode, I’m showing you how to manage your mind around the scale and use it as a tool to help you get what you want. I’m showing you how to bring more awareness to your thoughts to make this the last time you ever lose weight, and why you don’t need to throw out the scale!   Get the full show notes and information here: https://drdebbutler.com/317 

If you have ever tried to lose weight, you may have used food at one point as a reward or punishment– usually as the former. But the way our brains work is that it naturally gravitates toward pleasure. Therefore, being self-deprecating will not be a sustainable source of motivation in the long run. This week, I invite you to ask yourself the question: Why am I eating when I’m not even hungry? It’s time to find the reward in eating when you’re hungry and stopping when you’re full.   Get the full show notes and information here:  https://drdebbutler.com/316

Did you know that urges can be applied to a number scale similar to the physical hunger scale? In this episode, I’m going to provide you with pointers on urges so you can better measure and understand them. It’s important to remember that you’re not always going to be able to allow urges, but these strategies will help you get started on strengthening your urge muscles.   Get the full show notes and information here: https://drdebbutler.com/315

Why is it that when we try to lose weight, disparaging ourselves always feels like something that has to be done? My client, Katherine, did the same thing when she was working with me. In the beginning, she was her own worst enemy - frustrated and desperate until she finally understood the tool of self-kindness to flip her entire perspective about herself and her life. So join us for this inspiring episode as Kathleen opens up about her emotional journey to never having to lose weight again!   Get the full show notes and information here: https://drdebbutler.com/314

In this episode, I want to share a letter I received from my client, Andrea. After a particular event that involved her getting sick and regaining weight, she asked me how she can better manage her mind around stressful situations, and secondly, how to resist urges that stem from those events.   Get the full show notes and information here: https://drdebbutler.com/313 

It’s good to look after your physical health especially as we’re getting older. But I want to make it clear that what the Thinner Peace process offers first and foremost is emotional health. In this episode, I elaborate more on my process of why prioritizing your emotional well-being will lead to improved physical health over the long term.   Get the full show notes and information here: https://drdebbutler.com/312

Whether you feel you have enough or not enough willpower around food, here's the truth: willpower DOESN'T work. So long as you continue to desire any food, your willpower will give. So in this episode, I provide two ways that will help you in lessening your urges around food through one key idea - by allowing it.   Get the full show notes and information here: https://drdebbutler.com/311

Butterflies undergo an incredible transformation from the caterpillar stage to the chrysalis stage to the butterfly stage, and it’s similar to the transformation that I take my clients through. Listen in today to find out what happens in the Thinner Peace Process and how it could be exactly what you’re missing from your journey. I’m sharing the three phases of this process and how the power of self-compassion enables you to build trust and confidence in yourself!   Get the full show notes and information here: https://drdebbutler.com/310

When it comes to our weight loss journeys, oftentimes our goal is to simply lower those numbers on the scale. But the beauty of weight loss coaching is that you can come out of it with more than what you were expecting. When my client hired me, it was with the intention to stop dieting and how to eat between the two’s. Little did she know she would discover just how much her own thoughts were creating her urge to overeat.   Get the full show notes and information here: https://drdebbutler.com/309

Did you know that trying to please people puts both emotional and physical weight on you? This was a challenge a client of mine struggled with. She was trying so hard to please her mother, she ended up going against herself. Tune in to discover how she gained the confidence to stand up for herself and changed her relationship with herself and her mother for the better.   Get the full show notes and information here: https://drdebbutler.com/308

An important aspect of coaching is learning to have faith in yourself that you have the strength to put in the hard work. Joining me on the podcast today is Jill, one of my beloved clients. In this episode, Jill shares why coaching became the X-Factor in her weight loss journey and how she's been doing 1 year after working with me.   Get the full show notes and information here: https://drdebbutler.com/307

When people regain weight or don’t lose weight fast enough, they often tell themselves, “I’m a failure. I’ll never be able to do this.” In another installation of the Most Valuable Podcast episodes, we dive into the two most basic tools for permanent weight loss: massive action and failure. If you are able to understand and apply both these tools, then you will be able to develop a successful mindset to get the results you want.   Get the full show notes and information here: https://drdebbutler.com/306

In the midst of finishing up my latest Thinner Peace Group Program, I ask my clients, “Why is this the last time you’ll ever need to lose weight again?” When my client, Nancy, came into the group session, she said that her biggest goal was to make peace with her body and with food. Today, I have the pleasure of sharing Nancy's answer to that all-important question with you all.    Get the full show notes and information here: https://drdebbutler.com/305

According to Buddhist philosophy, there are two states of emotions: the healthy state and the unhealthy state. For many of you, food is used as a way to create joy. But my Buddhist mentor, James Baraz, takes a different angle on this. So for this episode, I want to share James’ teachings on the many ways you can create joy and sustain it through three simple steps.   Get the full show notes and information here: https://drdebbutler.com/304

Last week, I talked about urges and the detrimental impact they can have on you when you choose to resist them rather than feel them. And I want to continue that discussion but from a more emotional perspective this time. In this episode, I want to share a real story from one of my beloved clients who struggled with pushing away her emotions and how allowing herself to process that emotion brought freedom and inner peace to herself in the end.   Get the full show notes and information here: https://drdebbutler.com/303

One of the questions many people still ask me to this day is: “What do I do when I feel an urge?” So in this week’s episode, I want to dedicate the time to define what an urge is, what it would feel like, and how you can manage them using a simple exercise by taking a page out of Pema Chödrön’s book that will teach you how to manage those urges in three simple and easy steps.   Get the full show notes and information here: https://drdebbutler.com/302

Do you feel like your eating habits are out of control? The usual quick and easy tricks to lose weight won't work now that you're in menopause. As one of my Most Valuable Podcasts, Bridget, reveals her beginning struggles with food and alcohol and why she chose to work with me to overcome them while also providing an update on her life two years after graduating from the Thinner Peace Program.   Get the full show notes and information here: https://drdebbutler.com/301

Welcome to a new year, and to commemorate this new beginning is the 300th episode of The Thinner Peace Podcast. As we start out this year, I want you to start it with love and self-acceptance. In this episode, I share a simple exercise that will get you started on pointing your mind in the right direction so you can start seeing the beauty that’s already there.   Get the full show notes and information here: https://drdebbutler.com/300

We've finally made it to the end of 2021 and to wrap up the year, I want to impart with you all some knowledge as we head into 2022. Present society encourages us to always be in a hurry. But when we're in a hurry we forget to appreciate the present. In this year's final episode, I invite you to slow down, connect with your body, and just be present.   Get the full show notes and information here: https://drdebbutler.com/299

Regardless of where you are right now or what you are, so long as you’re still here, believe that the best is yet to come. In this week’s episode, I want to share the story of my client, Sam who truly took this advice to heart and is now taking new and exciting steps to reshape her life after grappling with bulimia for many years.   Get the full show notes and information here: https://drdebbutler.com/298

One of the best things you can gift yourself this holiday season is to make a commitment to investing in yourself, and my client, Nanette, went above and beyond that. This week, she joins me on the podcast to share how she has broken free from her tumultuous relationship with food and found her worthiness in honoring her commitment to herself.   Get the full show notes and information here: https://drdebbutler.com/297

In this week’s special episode, Jayna, one of my listeners who is taking on my holiday challenge, is joining me on the podcast to openly share her struggles with food journaling. As she steadily progresses in her food journaling, Jayna is now learning to be more curious and compassionate with herself and it’s making her a happier person for it.   Get the full show notes and information here: https://drdebbutler.com/296

As we roll into December, I propose a new challenge for all of you dear listeners called, “The Thinner Peace Holiday Challenge”, where you will begin to practice awareness and accountability through three simple steps which I will discuss in this episode. You are the only one with the power to give yourself the accountability to catalyze the change you want to see happen.   Get the full show notes and information here: https://drdebbutler.com/295

Thanksgiving is this week and amongst all the celebrations and food, I challenge you to be more mindful and watch yourself. In this episode, I share one of my clients' realization that her insistent need to please other people came to her own detriment and how her life and relationship with food changed for the better once she started asking herself what she wanted.   Get the full show notes and information here: https://drdebbutler.com/294

In this episode, I discuss the effect of negative emotions on our physical hunger, and the tweaks I’ve made that will make it easier for you to practice paying attention to your hunger scales with the help of food journals.   Get the full show notes and information here: https://drdebbutler.com/293

Resilience is key to achieving success in everything you want to do in life, and that includes weight loss. In this episode, I discuss why you need to look deeper inside yourself to find that mantra-- that true reason to lose weight-- that keeps you going through all the temptations and failures.   Get the full show notes and more information here: https://drdebbutler.com/292 

When it comes to my coaching, food journaling isn't just about listing down the food you put in your mouth. It's about going beyond those numbers and uncovering the "whys" behind them so you can build up that mind-body connection. Listen in to hear me talk about how one of my beloved clients managed to successfully accomplish that!   Get the full show notes and more information here: https://drdebbutler.com/291

Tune in this week and hear Desiree’s advice to anybody interested in investing in themselves and their future. Discover the benefits of my group coaching program and hear about the tools and knowledge that can help you overcome obstacles and move forward in a positive, productive direction in your life.   Get the full show notes and more information here: https://drdebbutler.com/290

If you’ve been wanting to work with me and individual coaching isn’t suitable for you, the opportunity is here. I'm finally opening up the doors to this year's last group program! For this second bonus episode, find out how my previous client, Diana, achieved Thinner Peace by learning to feel her emotions and stop obsessing over food.   Get the full show notes and information here: https://drdebbutler.com/bonus2

If you’re interested in working with me then I have good news for you: the doors to my group program are now open! And so, I'm sharing a bonus episode introducing Marie. She was a member of my previous group and I'd love for you to hear how she's utilized my program's teachings to transform her body and mind.   Get the full show notes and information here: https://drdebbutler.com/bonus1

Ever wondered why I chose butterflies as the model for my weight loss program? Well with my group program approaching, I've decided to share my third MVP (Most Valuable Podcast) where I speak in detail of my Thinner Peace Process because it's not just about losing weight-- it's about transforming yourself.   Get the full show notes and information here: https://drdebbutler.com/289

Interested in understanding more of my coaching process and seeing my coaching in action? Then you're in luck! In this episode, I talk about the three most important steps in my Thinner Peace coaching. Additionally, I'll be providing an opportunity to sign up for a free webinar which is happening next week, October 19th. So make sure not to miss out on this episode!   Get the full show notes and information here: https://drdebbutler.com/288

In the last episode I touched upon the topic of patience, and this week I want to talk about another tool which is learning how to manage what I'd like to call, "overdesires." Listen in on this episode where I help you better understand these desires or urges and how you can start approaching them with a fresh mindset.   Get the full show notes and information here: https://drdebbutler.com/287

One of the things I've taught in my program is that the scale is just a tool. All it can do is give you a number, but all the yucky feelings that you feel at seeing that number can only be fixed by you. Listen to this episode where I discuss what mindset you need to enter to achieve long-lasting weight loss!   Get the full show notes and information here: https://drdebbutler.com/286

Have you ever said things like “I’m not good enough!” or “Why should I even bother trying?” to yourself? I know I have. We've conditioned ourselves to say such horrible things about ourselves, and until that is changed, no amount of weight loss will make us happy. Alongside learning my solution to permanent solution, I also have a special announcement in this episode so please make sure to tune in!   Get the full show notes and information here: https://drdebbutler.com/285

Have you ever felt like the fun needs to stop once you started eating healthy? Or that you need to eat certain foods just to feel happy? I've felt both of those things, but there is a way to get joy from healthy eating without completely depriving yourself. Learn how you can do that in my most downloaded episode so far-- listen to my Most Valuable Podcast No. 1!   Get the full show notes and information here: https://drdebbutler.com/284

One of my clients, Marie, joins me this week to share her personal Thinner Peace journey - from overcoming fears and anxieties to changing her mindset towards her weight and food. I'm very proud of Marie's progress so make sure to listen in to hear her inspiring story!   Get the full show notes and information here: https://drdebbutler.com/283

We've all struggled with insecurities and urges before and for some of us, we still do now, and it's alright to acknowledge that it can be difficult. But it doesn't always have to remain that way. Join me for this episode as I tackle the topic of urges and why it's important for us to train ourselves to resist them for the betterment of our minds and bodies.   Get the full show notes and information here: https://drdebbutler.com/282

When people talk about losing weight, they say it's because they want to get healthy. But that's not my priority as a weight-loss coach because how can you take care of your body if you can't take care of your mind first? The Thinner Peace program is one that offers its clients emotional health and well-being first so tune in as I elaborate further and why it can be better for you in the long run.   Get the full show notes and more information here: https://drdebbutler.com/281

You probably have a decent idea of what a weight loss coach does, but I want to talk about my personal approach to it which were influenced by fellow coaches and my personal experiences. Learn more about how I combine my two types of coaching and use food to help you get to the root of your issues.   Get the full show notes and more information here: https://drdebbutler.com/280

Paula, an avid listener, asked me how can she deal with unmanaged thoughts and the urges that come from them. I'm going to provide her and all of you with tips and tricks to combat them. Additionally, I want you to use this as an avenue to help your growth as a person. With every milestone we achieve in our life, ask yourself: "Who is the type of person I want to grow into and become next?”   Get the full show notes and more information here: https://drdebbutler.com/279

Do birthdays and celebrations always have to mean overeating and overindulgence? Your birthday is the day to celebrate yourself, but society has warped how we view celebrations and eating. Tune into this episode as I help you celebrate yourself on your special day with honor and dignity.   Get the full show notes and more information here: https://drdebbutler.com/278

Words have more power than we realize. Even those small comments made in passing can drastically change how we think about ourselves. Comments that are deemed insignificant but end up weighing heavily on us. In a time where our self-esteem is challenged, join me as I help you learn how to free yourself from these thoughts.   Get the full show notes and more information here: https://drdebbutler.com/277

We all experience challenges and menopause is a particular one many of us struggle with. But what if I told you that it doesn't have to stay that way? Join me in this episode so you can see challenges through a new lens and learn how they can be used to aid you in your transformation.   Get the full show notes and more information here:  https://drdebbutler.com/276

Lockdown is coming to an end and that means restaurants are opening up, we see friends and family again and celebrate. With all of this comes food and a different kind of stress. So I'm going to teach you how you can celebrate mindfully and lose weight after lockdown with only 2 simple steps.   Get the full show notes and more information here: https://drdebbutler.com/275

Just because our bodies are different now, doesn't mean it's the end for us. So strap in as I share with you my number one tip to menopausal weight loss and how it can change how you see yourself inside and out.   Get full show notes and more information here: https://drdebbutler.com/274

Learn how to celebrate mindfully in menopause without overindulging in food or drink. Discover how to stop viewing celebrations as an excuse to lose yourself, and how to create a new belief system so that you can enjoy celebrations while still taking care of yourself.   Get full show notes and more information here: https://drdebbutler.com/273

Hear why Pam decided to work with me and the transformation she experienced when she did. Pam shares how she learned to change the way she thinks about food, stopped using food as comfort, and her advice to you if you’re struggling with emotional eating – even if the rest of your life is great. It was such a pleasure working with Pam, and you’ll see why in this episode!   Get full show notes and more information here: https://drdebbutler.com/272

Discover the root cause of weight gain in menopause. I’m sharing the ways so many women misinterpret the reasons of their weight gain, why accepting the root cause of this weight gain will bring up some discomfort for everyone, and the work I do with my clients to address the source of weight gain in menopause.   Get full show notes and more information here: https://drdebbutler.com/271

Find out what happens in the Thinner Peace Process and how it could be exactly what you’re missing from your journey. I’m sharing the three phases of this process, why self-compassion is key, and what we focus on in each phase to help progress your transformation from caterpillar to butterfly.   Get full show notes and more information here: https://drdebbutler.com/270

Find out why you need to stop saying that you are TRYING to lose weight, and what you should start telling yourself instead. I’m sharing a tool to help you cultivate more self-compassion, and showing you why changing the way you think and speak to yourself will help you take the necessary action to get the results you want.   Get full show notes and more information here: https://drdebbutler.com/269

Hear how Teresa learned to lessen the burden of constantly being busy in her life, and how this helped her lose weight and keep it off. Discover how she learned to understand the root cause of why she was eating when she wasn’t hungry, and how changing the way she thinks has left her feeling like her whole life is a vacation. Teresa was inspired by women who had been on the podcast before her, and I know she’s going to be that woman for you.   Get full show notes and more information here: https://drdebbutler.com/268

I'm showing you how to transform negativity by using self-compassion. Self-compassion is the ability to recognize your own suffering and be empathetic about it, so get ready to discover how this concept can change everything for you with these three steps for using it in your life.   Get full show notes and more information here: https://drdebbutler.com/267

Tune in to hear about Jill’s fascinating journey into coaching and how learning to manage her mind led her to unravel a lifelong pattern of being in perpetual stress and lacking time. We’re exploring why we don’t feel like we have enough time and how changing the way you think about this will help you make your time work for you.   Get full show notes and more information here: https://drdebbutler.com/266

Discover what happens when your emotions get too strong and how to feel your feelings before they overwhelm you completely. Amazing things can happen when you allow yourself to feel, so I’m showing you how to stop turning to food and start creating space for yourself to feel what you’re feeling. You’ve got this, friends, and I’ve got you!   Get full show notes and more information here: https://drdebbutler.com/265

Listen closely this week and learn why we have to sit with discomfort in order to heal. Simply acknowledging that you are experiencing an urge is progress, and by practicing this three-step process again and again, you’ll learn to interrupt ancient habits, stay in discomfort, and manage your urges once and for all.    Get full show notes and more information here: https://drdebbutler.com/264

In this episode, I’m sharing what urges, poison ivy, and Buddhism have in common and showing you why the only way to heal and manage your urges is to not give into them. I discuss the importance of working through discomfort if you want your urges to become weaker, and how to stop feeling controlled by food once and for all.   Get full show notes and more information here: https://drdebbutler.com/263

Your brain is like an unruly toddler. It will kick and scream and convince you that you need all of those cakes and cookies until you give in. Join me this week as I’m showing you how to stop rewarding negative behavior in your brain and become the manager of your mind. Discover how to get your urges under control to have a happier, more disciplined brain, and how to use this work in all areas of your life.   Get full show notes and more information here: https://drdebbutler.com/262

Tune in this week to hear my conversation with Jennifer about how she found weight loss success, how she evolved her mindset, and how the scale was simply a tool that helped her on her journey and nothing more. Jennifer’s story is so empowering, I can’t wait to see how it inspires your journeys!   Get full show notes and more information here: https://drdebbutler.com/261

Tune in this week and discover the importance of positive self-talk, and how to stop believing your thoughts to be facts. I’m live coaching Berta to help her stop punishing herself for her actions, and I know you’ll also be able to apply what you hear to your own life. You’ll discover the power of group coaching and you won’t believe the transformation you’ll hear in such a short space of time!   Get full show notes and more information here: https://drdebbutler.com/260

Join me this week as I share the two thought errors that cause you the most problems when it comes to gaining weight. I’m encouraging you to consider how you want to feel about the food that you eat and showing you the last thing you ever want to think or believe when it comes to losing weight. Get full show notes and more information here: https://drdebbutler.com/259

Listen in this week and hear about Peg’s experience working with me – one that she describes as ‘lifechanging’ – and discover how she learned to become confident and think of herself as amazing. We discuss the importance of listening to your intuition and being kind to yourself, and why amazingness doesn’t come from a skinny body, it comes from your mind. Because if you don’t think you’re amazing, who else is going to?! Get full show notes and more information here: https://drdebbutler.com/258

In this episode, I’m showing you how to manage your mind around the scale and use it as a tool to help you get what you want. I’m showing you how to bring more awareness to your thoughts to make this the last time you ever lose weight, and why you don’t need to throw out the scale! Get full show notes and more information here: https://drdebbutler.com/257

Join me this week as I’m sharing some recent personal experiences of how I’ve listened to my body and respected myself while respecting others. I’m showing you how to be a body whisperer and give yourself exactly what you need, and why loving yourself will help you love others more. Get full show notes and more information here: https://drdebbutler.com/256

Join me this week as I’m helping two of my listeners with their weight issues and sharing some tips to help you start paying more attention to your body’s needs. Discover why it’s possible to be successful in both your career and weight loss journey and how to tune into your innate mind-body connection to show yourself more compassion and kindness. Get full show notes and more information here: https://drdebbutler.com/255

In this episode, I explain the difference between productive and unproductive failure and share how to view the actions you take that make you unhappy in a more helpful way. I’m sharing why getting curious, not furious, is the key to failing productively and how knowing this will enable you to stop beating yourself up once and for all. Get full show notes and more information here: https://drdebbutler.com/254

Tune in this week and hear Desiree’s advice to anybody interested in investing in themselves and their future. Discover the benefits of my group coaching program and hear about the tools and knowledge that can help you overcome obstacles and move forward in a positive, productive direction in your life. Get full show notes and more information here: https://drdebbutler.com/253

Join us this week and hear Diana’s inspirational story of how she stopped obsessing over food, got more in tune with her body, and learned to feel more peace in her life. She shares the endless ways she’s benefitted from my program and how her life has transformed since she’s learned to work with her feelings. Don’t miss this inspirational episode! Get full show notes and more information here: https://drdebbutler.com/252

Join me this week as I explain why we believe our thoughts to be facts and how to change these belief systems. I’m showing you how to change your mindset to start believing thoughts that will give you what you want, and how to put a stop to your stinking thinking once and for all. Get full show notes and more information here: https://drdebbutler.com/251

In this episode, I’m reminding you why managing your mind around food will make it less of a big deal, and why changing your mindset will enable you to create true peace around food. If you want to enjoy food without overeating and learn to stop the minute you’re done, make sure you tune in! Get full show notes and more information here: https://drdebbutler.com/250

Tune in this week to hear how Kerry went from feeling exhausted and miserable to empowered and at peace after working with me. We discuss the importance of investing in yourself and how taking your needs seriously can change your entire life. Get ready to be inspired, you won’t want to miss this! Get full show notes and more information here: https://drdebbutler.com/249

Join me this week as I share two important reminders to keep in mind as you go into this new year. I’m sharing the importance of the mind-body connection, and explaining why the more you can come back and take care of yourself, the better chance you’ll have of having a thinner, healthier, more connected body. If you take on board everything I’m talking about in this episode, you’ll be off to the races for 2021! Get full show notes and more information here: https://drdebbutler.com/248

In the final episode of 2020, I’m explaining why processing your emotions will enable you to access your own thoughts, and sharing some stories of clients who have learned this and used it to enhance their lives. I remind you why knowing that you get to think whatever you want will open your world up like you can’t imagine, and how you can own your power and change your life in 2021! Get full show notes and more information here: https://drdebbutler.com/247

Join me this week as I remind you of what I’ve taught you about joy eats and keeping your mind in check, as well as how to maintain your commitment to yourself over the holidays. I’m sharing the importance of self-compassion and curiosity and reminding you that you are totally in control of what you think and how you act. This is the final test – so remember, just because the food is there, doesn’t mean you need to eat it! Don’t let your mind scare you. Get full show notes and more information here: https://drdebbutler.com/246

Join us this week and learn why taking one small step at a time and being willing to do the work has meant that Lisa has not only lost weight but managed to keep it off and feel better in the process. We hear how changing the way she thinks of and talks to herself has changed Lisa’s entire life, and how you can stop judging yourself, trust yourself more and begin to enjoy life again. Remember, there’s no upside to making yourself feel bad, learn how to be kinder to yourself through this inspiring episode! Get full show notes and more information here: https://drdebbutler.com/245

Join me this week as I’m sharing some ways you can develop your mind and body awareness and use it to stop overindulging. I’m showing you how to mindfully manage your urges and how to become more aware of your thoughts and eating patterns, and how you can give yourself the gift of keeping your mind intact this holiday season. I can’t think of anything better you could want for yourself! Get full show notes and more information here: https://drdebbutler.com/244

Tune in this week as I share why I believe there is a place for joy eats and drinks this holiday season and how to enjoy these things without feeling guilty. I’m sharing how you can learn to find certain foods less enticing and why changing your thoughts around them will enable you to enjoy them more. Get full show notes and more information here: https://drdebbutler.com/243

As Thanksgiving and the holidays are approaching, you might be feeling fearful around food. You might feel as though there’s a lot of different food you can’t eat, which only leads to feelings of desire, frustration, and craving the food even more. So what would you say if I told you that you don't have to restrict yourself and that you can eat anything you want? Get full show notes and more information here: https://drdebbutler.com/242

Join us this week as we learn of Sabra’s journey to a more calm, content, and peaceful life. She tells us how shifting her mindset had life-altering effects, and why as long as you have the dedication and commitment to yourself, you’ll go places. Sit back, lie down or take a walk, and enjoy what she has to say! Get full show notes and more information here: https://drdebbutler.com/241

In this episode I talk about the reasons for over-desire that create overeating. The three reasons for over-desire are: Neurotransmitters are programmed to desire anything that gives up a subtle, let alone dopamine, response. We are all being marketed to by food experts all day, every day. Recommended book: Salt Sugar Fat by Michael Moss. We don’t know how to manage our emotions, so we desire food as an escape. I talk about food science and marketing and, without us being conscious of it, they know how to control OUR brains. Learning consciousness around this is a game changer and can reduce your overeating. Enjoy the show!   To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 240 Over-Desire Causes Overeating appeared first on Dr. Deb Butler.

Are you one of those women who think menopause is ruining their lives? Most women think that way. You start to experience menopause weight gain, and your age starts to show physically. But menopause can be the second shot at life you never knew you needed if you approach it differently. In this episode, I am interviewed by Dr. Lourdes Viado about my work on menopause and weight gain. I outline ways to reframe menopause as a time of transformation instead of the grim milestone as many women see it. I stress the importance of self-compassion and maintaining a positive body image without relying on food as a coping mechanism. Lastly, I share tips on how women can tune in to the whispers of their bodies and age more gracefully. Listen to the full episode to learn how you can reclaim your health during menopause by rewiring your thoughts and practicing self-compassionate habits. Here are three reasons why you should listen to the full episode: Discover how to embrace your menopause as a second chance at life. Unlearn self-sabotaging thoughts and behaviors that keep you from becoming your best self. Learn how to listen closely to your body’s inner rhythms or whispers. Links Mentioned in the Episode Dr. Lourdes Viado’s website Dr. Lourdes Viado on Facebook and Twitter Women In-Depth Ep. 93: Menopause: Catalyst for a Healthier Lifestyle Women In-Depth on Facebook and YouTube Free Resources to Download to Learn More Apply the lessons you learn from this episode as you listen! Enter your email below and I’ll send the dedicated workbook right away! Episode Highlights How I Began Working on Menopause I struggled with weight problems my whole life. Menopause weight gain made the problems worse. Even though I was a nutrition expert, I could not control myself around food. Pre-menopause, I would go to Weight Watchers to lose the extra weight before gaining it again, but this hack didn’t work when I hit menopause. I realized that weight loss had nothing to do with food but everything about how you felt and thought about yourself. You shouldn't use food to numb or congratulate yourself. Menopause as a Catalyst The most basic connection that we have as human beings is our connection to our bodies, but we lose that connection at an early age. I didn't eat when I was hungry nor did I stopped eating when I was full because, like most women, I lost that connection. Why Are Women Disconnected from Their Bodies?  As a chiropractor, I worked with clients who went to the hospital only when their bodies were at their breaking point and not when their symptoms were mild. Our bodies are begging for us to understand what it's trying to say, but we don’t listen. Women have always been taught to put others first. Women’s Self-Destructive Thoughts  Women are mean to themselves, always hustling and striving for more. Many women only know how to be kind to others but don’t know how to be kind to themselves. Instead of applauding all that they have done so far, women repeatedly berate themselves for not doing more. We think that our feelings come from outside, but they originate from our minds. The biggest aha moment is to recognize that these destructive thoughts are thoughts that have solidified into our beliefs but are not necessarily true. Common Struggles of My Clients Most clients were coming to me with weight and menopause issues. Menopause does not make life more challenging but only reflects the damage women have self-inflicted by not listening to their bodies. Once you start tuning into your body's basic needs, which I call being a body whisperer, you can have a better menopause experience and a fuller life. Being a body whisperer means taking care of your body while the pain is at level three, instead of waiting for it to hit level ten. Aspire to be childlike in the sense that you attune to your body and listen to it without waiting for your body to scream for help. Debunking the “Dreaded Menopause†Myth You have a choice to keep going and refuse to listen to your body, which will only make you more miserable during your menopause. Your body won't do what you want if you continue unhealthy habits. Menopause is a beautiful window to transform and start listening to your body. The second half of my life is significantly better because I had the previous experience to guide myself through this journey. The Brain Science Behind Menopause & Diet The brain is wired by how we think. Women tend to cultivate unhealthy body patterns that are not in their best interest. Women should carve out new neural pathways by changing their thoughts, being kinder to themselves, and practicing self-compassion daily. Self-compassion should become a reflex. It’s an ongoing project for women to be aware, self-compassionate, and forgive themselves for their mistakes. The menopause weight gain and food habits are symptoms of a larger problem. 5 Powerful Quotes From This Episode “I think we know how to be compassionate towards other people but I don't think we know how to use compassion on ourselves, how to be kind to ourselves.†“It's not that menopause is making it harder. It's just letting them see that what they've been doing their whole life that really wasn't in their best interest.†“Our bodies were not meant to be screamers. They're whisperers.†“If we want to proactively age, we better take full responsibility for it now and the only way to do it is to listen to your body.†“...the best gift that you could ever give yourself for the rest of your life is that awareness of your own mind.†About Dr. Lourdes Dr. Lourdes Viado is a depth psychotherapist with over 15 years of experience helping patients live more meaningful and intentional lives. Her podcast, Women In-Depth, is dedicated to hosting conversations about the inner lives of women and the struggles, fears, hopes, and dreams that characterize their stories. To know more about her and her work, you may visit her website or listen to her podcast. You can reach her through email or connect with her on Facebook and Twitter. Enjoy the Podcast? If you do, then like and share this episode and subscribe to the podcast! Are you now excited to start your journey to thinner peace in menopause? If you are, we'd love it if you give us five stars and write a review! You can also provide suggestions on future topics you would like us to talk about on the podcast. Do you want to learn more about losing weight in menopause? Tune in for more episodes at The Thinner Peace in Menopause. You can also help others by sharing what you've learned from this episode on social media. Mini-sessions for you! If you want to find out if you'd be a good fit for my weight loss program, apply for a mini-session here. You can contact me through my email at drdeb@drdebbutler.com. Thanks for listening! To transforming your life for good, Dr. Deb Read the full transcript here! Dr. Deb Butler: Welcome to Thinner Peace in Menopause and Beyond. This is Dr. Deb Butler, master life and weight coach, and as always, your coach. Today is episode number 136. And I want to talk to you about the best thing that could ever happen to you. It’s probably happening to you, and it's called menopause. Stay tuned. Hello, all my dear friends, how are you today? It's still beautiful fall here in St. Louis, Missouri, and I just love looking at it. Today I've got something a little different to share with you. I was interviewed by Dr. Lourdes Viado, oh, maybe a couple months ago, and she has a podcast that's called Women In-Depth, and it's conversations about the inner lives of women. And guess who got to be on that show? It's yours truly, me. And I thought it was such a good interview because she asked some really tough questions and really made me go deep into my own experiences. And after I listened to it, I thought it could be really helpful for you too because Dr. Viado is very, very good at getting to the heart of things. She's a psychotherapist. So I thought it was really good, and between my blend of coaching and brain science and her approach, I think we really came up with a great interview. So for this episode, I'm going to stop in a few seconds and just let you listen to the interview. But before I get off, I do want to say one thing to all of you. Many, many of you are signing up for mini-sessions, and I think that is so fantastic and so brave, but here's something I want you to think about. Please do not wait to January 1st to decide now is the time to work. I guarantee you that the time to work is now during the holiday season, and I am not kidding you. If you want to get this work done fast, do it now. Don't wait. Don't wait till you put on more weight and feel worse about yourself. Start doing it while all the stuff comes up. And I'll tell you what will happen is you'll actually have a much more joyous holiday season where you feel like you're the one in control. And then come January 1st, hey, guess what—It's a piece of cake. Pardon the pun. So if you're thinking about doing a mini-session with me, do not do what one person just did, which gave me the idea. I just saw somebody rescheduled from November 29th to January 3rd, and I know what that means. So if any of you have ideas like that, don't do it. Don't listen to that crazy mind of yours. Start now. And I think this interview that I do with Dr. Viado is going to help you decide now is the time—now in terms of the time of year, and now in terms of where you're at in your own body cycle. Menopause is absolutely—if you don't think so after you hear this interview—it is really the best time to search within yourself. Your body is talking to you. It is the best time to get to know yourself. In reality, you really do already know yourself, and you already have the wisdom to know what works for you and what doesn't work for you. But this, when you listen to this interview, I think it's going to help you decide what you want to do with the next half of your life and use it for all of the things that you've dreamed about, be it the kind of body you want, the kind of life you want, the kind of work you want, whatever it is that you want. Use this time to get it. So, without further ado, enjoy the interview. The information found in this podcast is not a substitute for help from a licensed mental health professional. Dr. Lourdes Viado: Hi, and welcome to the Women In-Depth Podcast. I'm your host, Dr. Lourdes Viado. Join me as we explore the inner lives of women, their struggles, fears, hopes, and dreams. We'll go beneath the surface and take a deeper look at what is hidden, unknown, uncertain, and uncomfortable. Hi, and welcome back to the podcast. Today, I am really excited about the topic that we're going to be exploring, and it has to do with an experience that we women struggle with, and I think we also tend to view with dread, and that is the experience of menopause. So today, my guest is Dr. Deb Butler, who is a board-certified chiropractor and acupuncturist as well as a certified nutritionist and master weight loss and life coach. She helps women who are going through menopause—but not just menopause—in general, struggling with and perhaps having difficulty embracing various life experiences. And these are women who come from all walks of life, from overstressed executives to stay at home moms, to those experiencing menopause and a lot more in between. Dr. Deb utilizes a blend of brain science, nutrition, physiology, life coaching, and life lessons, teaching that meaningful change starts from the inside out. Hi, Dr. Deb, and welcome to the podcast. Dr. Deb: Thank you. It's so good to be here. It's taken a while for us to get together, and I'm so excited to be here. Dr. Lourdes: Yes, it has taken a while, but I think that's also, you know, it can be a metaphor for a lot of the things that we take on or we say yes to, and there's a bit of a struggle. It doesn't quite go the way we planned or expected. So, I see a parallel between the process of us getting right now to where we are to even, you know, with the work that you do, and I think the work that a lot of those who are in the helping professions try to do with the people they're serving. Dr. Deb: Yes, and I also believe in perfect timing, and I think this is the perfect time that we're supposed to be talking together right now. Dr. Lourdes: Absolutely. So I'd like to start off with, can you share how you found yourself to be working in this very specific area of menopause? Dr. Deb: Well, I guess what many, many people probably will say is sometimes the thing that you struggle with the most is what you want to help other people with the most. For me, going through menopause and also having a weight issue for my whole life, putting the two of them together was like a bomb because I've always had this huge problem with going up and down the same 20 to 30 pounds for 30 years. Even though I was a specialist in nutrition, and I knew everything about the body, I absolutely could not control myself around keeping my weight where it needed to be. I was constantly using food for all kinds of reasons. And once I started going through menopause, all my little tricks that I always use, and my biggest trick was being a lifetime Weight Watcher member, which means that every single time I gained my same 20 to 30 pounds, I went to Weight Watchers to lose it. And then I left once I lost it, and then I went back to my old ways, and then once I gained it, I would go back. And when I hit menopause, that stopped working too. And my weight was so important to me, as I know it is to so many women, and we put so much emphasis on it. And once I realized, and this was also at the same time that I started transitioning into life coaching, so I was learning all these tools about the mind. And as I was becoming a life coach, I realized what I needed to help people with the most was the struggle that I was having, which was how in the world do you stay at a weight without having to use food to either numb yourself or to congratulate yourself. And once I figured that out, that is what I wanted to share with the world, but especially with women who are going through menopause. Because if you've been struggling your whole life in your mind and about food and thinking there's something wrong with you, because here I was, I knew so much, and I knew, I thought, “There's got to be something wrong with me that I can't do this,†and it was all locked up in my mind. And so once I got that figured out, I knew what I had to help women with was number one, realizing the weight loss has nothing to do with food; it has everything to do with how you think and feel about yourself. And number two, menopause is like a transformation time; it is time to do what you always knew you needed to do that you hadn't done. And then I kind of look at it like adolescence, only you've got like 30 or 40 years much more experience to really use that wisdom to decide how you want to live the next half of your life. Dr. Lourdes: Right? Because like what you were saying, all the things that used to work no longer work as well, like you were describing, you know, the Weight Watchers trick. Dr. Deb: Yes. Dr. Lourdes: And then you come to this place where you have to figure something out, and I remember reading on your website, I don’t know if it was a blog post, you wrote about you know menopause actually being a time that can be very catalyzing, that it can really propel you forward in terms of your overall health and well-being. Dr. Deb: Yes. And it's because, like I think that we have all this wisdom now. Like we really know what doesn't work, and we really do start to find what really works for us—we become wise. And if we really use that information because many women, including myself—I had no connection to my body. I didn't eat when I was hungry and stop when I was full. I followed things that told me what to eat and when to eat. And I think the most basic connection that we have as human beings is the connection to our body and the most basic connection is hunger, eating when you're hungry, and it's like the most basic thing. And most women that I work with do not have that connection. Dr. Lourdes: Isn't that like just so ironic that, I would say that most women struggle at some point in their lives, several times in their lives, with their weight, and yet, we have a disconnection with our bodies. But again, you can see the reason and then the irony right there.   Dr. Deb: Yeah. And it's like when people come to me, and they're going through menopause, it's like if you've never had a connection with your body, in other words, you don't know when to go to sleep, you don't listen to your body when it tells you, “go to sleep.†Many women do not; they push themselves. As a chiropractor, I worked with so many people that they decided to take care of their bodies when their bodies were screaming with pain, not when their bodies were whispering with pain, and it's kind of the same thing like with hunger. It's like our body talks to us. It tells us these most basic things, the most basic information, that if we listen to it, we have a really good chance of being healthy. And we learn at a very early age how to stop listening to that, then we hit menopause, and we have to connect to our bodies. Our bodies are begging us to connect. And most of us have no clue what that means, and it's a huge wake-up call. Dr. Lourdes: Yeah, the wisdom of the body and listening to the body. Dr. Deb: I know. Dr. Lourdes: It sounds so simple, and it makes so much sense. Dr. Deb: But it really is that simple. And maybe, you know, more as women than men have been taught things that take us away from our own bodies. You know, like striving, accomplishing things at our own expenses, taking care of other people without paying attention to what we need, as if that's the best thing that we could do—being selfless, putting ourselves on the back burner, and putting everybody else in front of us—as if that's what a good girl should do. Dr. Lourdes: Yeah. And I think you are hitting right on what you know one of the things that I wanted to ask you, which is, what are the things that women do that, I guess, set themselves up or sabotage themselves or, you know, as you describe that they get in their own way, and I think that has got to be at least number one or in the top three of, you know, that striving and doing everything for everybody else? Dr. Deb: Yeah, and I think we're probably in a culture that supports that. I don't know that we're in a culture that supports a woman taking care of herself first. I don't know that we support that. So it really is something that needs to be taught, and I don't think it's taught. And I think probably the biggest thing that needs to be taught that is not understood is self-love and self-compassion. It's like I think we know how to be compassionate towards other people, but I don't think we know how to use compassion on ourselves, how to be kind to ourselves. And I think when we are missing that, I think most women that I talk to are so mean to themselves. They say terrible things to themselves, about how they're lacking, how they're missing, how they're not doing it right all the time, how they could be doing it better, like whipping themselves into shape all the time, when they should be loving themselves into shape all the time, the way they do their children and the people that they love the most, and we don't do it. Dr. Lourdes: And so this lack or absence of kindness, self-compassion, how does this connect to mindset and the way that a woman's thoughts impact her well-being? Dr. Deb: Well, let's just say, for instance, that there are many of us who believe that we're not doing enough, that we're not enough, that we should be doing more. It seems to be a very common thought that I have around many of my clients, and so they're always striving to make themselves better and to be doing more. And guess what? There is never enough. And so what you say to yourself, or what one says to themselves all the time is, “It's not good enough. You should be doing more. What's the matter with you?†As opposed to applauding yourself for all that you do. It's like complimenting yourself. It's like what a concept to say, “Great job, sweetheart.†Dr. Lourdes: Yeah. Dr. Deb: “I can't believe you did so good.†It's like, guess what? Nobody says that to themselves. They just say, “Okay, well, what's next now? What are you going to do?†Right? And it leaves us with feelings of feeling inadequate with ourselves because of what we tell ourselves, and we don't have to be talking to ourselves like that. Dr. Lourdes: And so I can see the vicious cycle in that, where, you know, when we talk about women being overextended and taking care of everybody. If you're able to shift to that mindset of acknowledging what you've done, complimenting yourself, then that actually leads to a sense of enoughness because you don't need to do anymore; you've done enough. And then that leads to beginning to pull back or to stop overextending and giving so much. Dr. Deb: Yeah, and it also leads to feeling good inside your own body because what we tell ourselves, which are just thoughts. Dr. Lourdes: Yeah. Dr. Deb: They create feelings inside of us. Dr. Lourdes: Right. Absolutely. Dr. Deb: Right? And our feelings are coming from how we think about us. We think it's coming from the outside world. Dr. Lourdes: Right. Dr. Deb: But it's coming from our own minds. Dr. Lourdes: You're absolutely correct with that. I don't know how many times I say this to clients. But you know, I know how difficult this is because, of course, I'm sure you're aware also, this is constant inner work that you're doing. You're never done. You get to practice all the time. And I think even like, for me, sometimes I'll have this sense of, “I have so much to do. I'm rushing, rushing, rushing,†and then I have to catch myself because I'll notice, “Okay, you're getting anxious. You're a little irritated.†Dr. Deb: Yes. Dr. Lourdes: You know, and then the sense of, “Okay, so what are you thinking right now? And the thought is…†Dr. Deb: Yes. Dr. Lourdes:  You know, “I have too much to do. Everyone's interrupting me and giving me more stuff to do, and I'm not going to get it done.†And then I have to, “Okay, so you’re saying that you have to get all this done? Is that true?†And it's, “Actually, no. I don't have to do everything. You know, I can do this, this and this,†and that process helps to shift me at least from the anxiety to maybe a more self-accepting space of where I am and what I can actually accomplish? Dr. Deb: Yes, and that is a skill. Dr. Lourdes: Yeah. Dr. Deb: That is something that really takes practice. It's like I think a lot of people think that, “Oh, okay. So all I have to do is just change my thought about myself.†But the thoughts that we have about ourselves usually have been wired pretty strongly in our brains. Dr. Lourdes: Yeah. Dr. Deb: Once we're aware what we're thinking, that's probably, the biggest a-ha is to realize that it's just a thought. Dr. Lourdes: Yeah. Dr. Deb: And you've just been thinking it for so long that it's become a belief system for you based on thinking something. Dr. Lourdes: Yeah. Dr. Deb: And then it's optional. Dr. Lourdes: And it may not even be true. That's the other thing. Dr. Deb: And usually, it’s not true. Dr. Lourdes: Usually, it's not true. Dr. Deb: That's the biggest. And it's such an a-ha moment when people realize for the first time, that they realize that they're thinking something about themselves that they don't have to be thinking and that they almost, with laughter, realize how silly it is, once they can observe it without being connected to it and letting it be visceral for them. Dr. Lourdes: Yeah. So in your work with women around menopause and weight, what are some of the, I guess, the more common struggles or experiences that women come to you with, in terms of the struggle with menopause? Dr. Deb: Well, most women that come to me come to me during menopause because they've been struggling with weight their whole life, and, now, menopause seems to be making it harder than ever. Because that's really who I'm talking to... Dr. Lourdes: Yeah. Dr. Deb: ...And that was me. And really, it's not that menopause is making it harder. It's just letting them see what they've been doing their whole life that really wasn't in their best interest, really does not work during menopause because, in menopause, your body absolutely is changing. There is no doubt about it. But for me, it's almost like my body, once I really started connecting it and taking care of it, actually was working better for me. Dr. Lourdes: Yeah. Dr. Deb: Because I started listening to it. I had never known what it means. I teach a concept called being a body whisperer, which means being able to listen to the most basic things in the physical body but with whispers, as opposed to making your body scream at you to get your attention. So you can have pain at a level two or three, or you can have pain at a level ten. Many people do not do anything with their bodies unless their bodies are at tens and screaming, which is the hardest time to take care of it. It's so much easier to do it when it's lower level. You can figure it out; you've got time to take care of it. Hunger, if you're always waiting to feed yourself when you're starving, you're gonna overeat if your body's screaming at you. If you eat and all you do is eat until you're stuffed, you're having your body scream at you to stop eating. And bodies—our bodies were not meant to be screamers; they're whisperers. And we are connected at that. We were made that way. We were made to be deeply connected to our mind and our bodies deeply, and you know it when you see children. Dr. Lourdes: Right. Dr. Deb: Because, you know, you cannot stuff, you cannot put an extra morsel of food in a three or four year old's mouth. You’ll not do it. Dr. Lourdes: No. Dr. Deb: I mean, they'll throw it in your face before they'll eat it. Dr. Lourdes: Yeah. Dr. Deb: Right? And you can't make them eat it if they're not hungry, and you can't stop when they're hungry. You can wait till they're screaming at you, like at a level negative ten starving, or you can pay attention to them when you realize they're starting to get hungry. And as parents, we all know, we carry food around constantly because we don't want to let them get to that point. Dr. Lourdes: Right. Dr. Deb: But as adults, we let our body scream. I have women that say, “Well, I just couldn't eat all day because I was so busy.†I go, “Oh, would you do that if you are with your kid? Are you kidding me?†They wouldn't do it. They wouldn't put up with it, right? But they let their bodies scream and throw tantrums, and they say, “Just shut up. I don't have time for you right now.†Dr. Lourdes: You know, that is such a good metaphor. You pack everything that, you know, your child has water, snacks, you're paying attention, making sure that they have been fed, watered, and napped, and rest of it, you know. Dr. Deb: I mean, everything. You are, you know, you come with your kitchen sink when you go anywhere with your kids, right? You're prepared. Dr. Lourdes: Yeah. But then to prepare your own snacks and nourishment for your day, right? Dr. Deb: It’s just as important. Dr. Lourdes: Yeah. Dr. Deb: It's just as important that you would take that. I think of some of the days when I go out, how long it takes me to prepare myself for my day. Dr. Lourdes: Yeah. Dr. Deb: You know, I need to have walking shoes, I need to have my snacks. I mean, it takes me some time, and it's exactly what I would have done for my son when he was little, and it’s exactly what I'm willing to do for myself now, and it's exactly what we all have to be doing for ourselves is we have to take care of ours. There is nobody that is going to take care of us. If we want to proactively age, we better take full responsibility for it now, and the only way to do it is to listen to your body—the only way. And so menopause is, “Hello, are you there? Are you listening to me? I'm getting louder,†and many women are forced. Dr. Lourdes: And so really, it's not that it's menopause, like it's the dreaded menopause, you know. Dr. Deb: No. Dr. Lourdes: It's actually been the accumulation of ignoring or not hearing the whispers. Dr. Deb: Yes. Dr. Lourdes: And then now you get to a point where you can't anymore and because you're at this point, definitely what you've been doing doesn't work anymore. Dr. Deb: Yes, and you still have a choice. I mean, you can keep going. Dr. Lourdes: Right. Dr. Deb: It can be miserable, and there are many women, that's how they do it—you know, menopause is the worst thing that ever happened—you hear it, and they're miserable. But really, it is transformation time. And really, I mean, my second half of life is so much better than my first half. Because I had so much experience in my first half, I use it to move myself forward, body, mind, the whole thing. Dr. Lourdes: So it's really a beautiful window of opportunity for women. Dr. Deb: It's the most beautiful window that we will ever have. And our body is equipped, and it's ready to transform; it's ready to transition. Dr. Lourdes: What a different mindset than “My body won't do anything that I want it to do,†right? Dr. Deb: Well, it won't if you keep doing what you've been doing. That is proof that it’s so true. Dr. Lourdes: Right? Dr. Deb: But, you know, I think about this. About a year ago, I sent out a blog of myself in a swimming suit, swinging on the beach. And I never, in my first half of my life, would have ever sent out anything with me in a bathing suit. Dr. Lourdes: Yeah. Dr. Deb: I don't know how I actually really look, but I think I look good. I could never think I looked good before, ever. You know, it's my mind; my brain was a mess. And now, I can look at myself, and I can actually like what I see. And I'm so much older, and, you know, I mean, probably in many ways, my body looked better, but I didn't see it. Dr. Lourdes: Like, as you described, I think many of us have been in the same shoes of trying to lose weight, gaining the weight back, and doing all kinds of programs, going to the gym. But what is lacking are the two pieces that you've mentioned several times already, and one of them is listening to your body; the other one is shifting the thoughts, the mindset. That that didn't happen before, and so that's also why all the things you did when you were younger didn't work. Dr. Deb: Correct. Dr. Lourdes: Yeah. Dr. Deb: But you thought they did work because, oh, usually was, “Well, I lost weight.†Dr. Lourdes: Yeah. Dr. Deb: As if that was the goal. It was never the goal, but in our little brains, and our little young brains, that was the goal. And however we did it, it did matter. You know, I could stay up for days on end and not sleep when I was like 20. Dr. Lourdes: Yeah. Dr. Deb: Was that a good thing to do? I don't think my body let me. Dr. Lourdes: Right. Dr. Deb: I mean, I'm just giving that as an extreme example, but just think of all the things of how we've mistreated ourselves over time, and that we had so many chiropractic patients that would come in and say, “You know, I just can't do what I used to do.†And I'm going like, “That might be a very good thing.†Dr. Lourdes: Yeah. Dr. Deb: That might be a very good thing that you can't do what you used to do because a lot of the things that you used to do, you shouldn't have been doing to begin with. Dr. Lourdes: Right? It's just so powerful. Dr. Deb: I think so. Dr. Lourdes: It's powerful. It's simple, but yet, you know, the process of making these changes is not as easy as how we're discussing it. Dr. Deb: It is not, but I will tell you what, the people who come to me who've been struggling for 20 to 30 years, that's worse than the work that it would take to stop it. Dr. Lourdes: Could you speak a little bit— now I want to shift gears a little bit. Dr. Deb: Sure. Dr. Lourdes: And what is the brain science behind menopause and diet? Because I think that's really fascinating. I'd love for our listeners to hear that. Dr. Deb: Well, the thing with the brain is that it's wired by how you think. So we know that there's neuroplasticity now; we know the brain can change. That's the good news. For instance, for me, my brain was wired that any time I felt bad or stressed that the best thing to do was to eat. So it was very automatic. I didn't think about it. Just any time I felt bad, I immediately went to eat because my brain was almost making me do it because it had practiced it for so long. And so, the changing of the brain by, when I'm working with women now, either in menopause before or after, the brain is different as you're going through this. And I think, in some ways, it might be even more moldable. Don’t know for sure. But when we really look and see that feeling better by eating a doughnut isn't really feeling better. It's like when we actually look at what we've been thinking because I think we just believe we had to do it. I have women that say, “Well, I just couldn't control myself.†The reason they couldn't control themselves is because their brains are on automatic, running these things over and over and over again, and not being aware that it's just a thought that's been running. And that the changing of that thought by being aware of it is everything. Dr. Lourdes: So, you know, when you describe how the brain is wired, is this the same thing as we're talking about neural pathways? Dr. Deb: Yes, new neural pathways compared to the old neural pathways. Dr. Lourdes: Right. And for me, the way that this made sense was I would imagine that, for example, that kind of an autopilot ability to just reach for a bag of chips or something crunchy. Dr. Deb: Yes. Dr. Lourdes: I think of it as like a really wide, like a six-lane highway. Dr. Deb: Superhighway. Dr. Lourdes: Superhighway. Right? Dr. Deb: Yes. Sister, we think alike. Dr. Lourdes: And it has, you know, a car pool lane, it has all these signs, these lights. It’s really easy to drive, and you don't even have to think about it; it just gets you where you want to go, and then… Dr. Deb: Boom, we’re there. Dr. Lourdes: Boom, we're there, you know. And then when it comes to changing your thoughts, for example, like becoming aware that you're being self-critical and changing that, that is like looking at this big plot of overgrown, undeveloped land, and now you have to make a freaking road there. Dr. Deb: Yes, and it's bumpy, and it's hard, and you can barely get through it, and that old superhighway is so fast. Dr. Lourdes: It's right there. You know, why would I do this when it’s right there? Dr. Deb: Right there. Dr. Lourdes: Yeah. Dr. Deb: Just right there. Right. And that is the hard part, and that's also the practice because as you start practicing, that road that has not been formed yet gets to become formed, and the more you start thinking it on purpose and being aware of it, the more it can end up being a highway, just like the other one. It just takes a lot of practice. Dr. Lourdes: Yeah, and I think that's the other aspect of this. This is ongoing. Dr. Deb: Yeah, this is ongoing. Dr. Lourdes: You have to maintain this road. Dr. Deb: Yes, it is. It's ongoing, but I can't think of anything better than for you to be aware of your mind and practicing all the time. It's the best gift that you could ever give yourself for the rest of your life—is that awareness of your own mind. Dr. Lourdes: I love that you describe this as a gift. This is a gift that will affect all parts of your life, your relationships. Dr. Deb: Yes. Dr. Lourdes: Yeah, it's not just like, you've said it's not about the food, it's not about the weight—it's so much bigger than that. Dr. Deb: So much bigger than that. The weight is a symptom. That's all it is. It's a symptom to let you know that something is out of whack. Dr. Lourdes: Yeah, absolutely. The symptom is there. You know, it's funny because, as a therapist, when I speak with clients about symptoms of anxiety or depression. I tell them, “Actually, it's the same thing as if your body was having a symptom like you had a headache or your stomach hurt, that your body's telling you something's off. So when you are feeling anxious or depressed, that is just your psychological body, letting you know something is off.†Dr. Deb: Absolutely. I couldn't agree more. Dr. Lourdes: So if someone's listening, and they're finding themselves, that they can relate to what we're describing, what would you suggest for them, as you know, as first steps in moving forward? Dr. Deb: Well, probably the best step, what I offer is, I offer what's called a mini-session where someone can actually talk to me for 30 minutes. And I do that because I think it can be so illuminating. I mean, I don't know about you, but when I talk to somebody, I usually can see something in their brain that they can't see. Dr. Lourdes: Yeah. Dr. Deb: And it doesn't take long to see it. And so I love being able to show somebody something that it's just like an aha moment because many times if we've never practiced, or we've never seen that we don't see our own brains, and we don't see our own thoughts, you know, and that those thoughts are optional. So I offer a 30-minute session to help somebody see that a little bit more clearer, and the way that they can do that is by going to drdebbutler.com/workwithme. Dr. Lourdes: And we'll make sure to include that in our show notes as well, along with your other links to your social media. Also, can you share a little bit about your podcast? Dr. Deb: Sure. It's called Thinner Peace and Menopause and Beyond. And basically, what I do is I share client stories, podcast stories, and just share my own knowledge about everything that we've been talking about today. It's amazing. I think I've done 120, and there are so many topics to talk about. I never run out of topics to talk about. Feel so empowered with themselves, and with whatever age they're at. I just want them to feel empowered, and I really feel that this is a wonderful way to help them do that. Dr. Lourdes: Thank you so much for sharing your time with me today. Dr. Deb: Thank you. Dr. Lourdes: I am so excited about our conversation because I know that there are so many women who are, you know, just struggling at this space of menopause, and they're feeling bad about themselves. And I know that this is going to bring some, you know, insight, potentially some relief, some understanding to so many of our listeners and also the tools to begin to navigate their way through this process and that menopause is not this dreaded experience that is, you know… Dr. Deb: No. Dr. Lourdes: You know, all the things that society and women, you know, women are a big part of it. Dr. Deb: Correct. Yes Dr. Lourdes: Of making menopause this monster, and it's not. Dr. Deb: It’s not, and really, I think menopause and any extra weight that you have on your body are both gifts to help you go in and figure it out. Dr. Lourdes: That's powerful. Oh my gosh, I'm so glad that you said that. And I love that we are wrapping things up on that note. Dr. Deb: Yes. Dr. Lourdes: Take care, and thanks so much again for today. Dr. Deb: Thank you. Dr. Lourdes: Thanks so much for listening to the Women In-Depth podcast. I hope it brings you a deeper understanding of yourself and others, and that you found some insights that illuminated and inspired. You can follow Women In-Depth on Facebook and YouTube, and if you haven't yet, please subscribe on iTunes and leave a review. And finally, if you enjoy Women In-Depth, please share with a friend. Again, thank you so much for listening, and see you next time. The post Ep 239 Menopause: A Catalyst for a Thinner & Healthier Body with Dr. Lourdes Viado appeared first on Dr. Deb Butler.

Note: Doors are closing soon on my Holiday Essentials class!  You can still get in until Wed, Oct 28 at midnight or when the class fills up, whichever is first! Losing weight is more than just appearance. Once you decide to improve your eating habits, you also become more mindful of your other actions and more present to the people around you. It’s not just about the numbers on the scale. It’s about breaking free from the struggles you have with food and insecurities. Ultimately, transforming relationship with food helps you live a happy life with yourself and the people around you. In today’s episode, my former client Michelle joins us to discuss how losing weight made her a much better woman, wife, and friend. She also talks about how she became more self-compassionate and gives advice for those who struggle with their eating habits. Michelle is living proof that the benefits of mindful eating go beyond losing weight.  If you want to stop the destructive cycle of overeating and losing weight, this episode is for you. Here are three reasons why you should listen to the full episode: Discover why binging food is not a reward but a punishment. Learn how transforming relationship with food and losing weight changes your life for the better. Michelle will share advice for women struggling with urges and weight. Mentioned in the Episode If you want to stay connected and compassionate with yourself during the holidays and learn how to eat when you’re hungry and stop when you’re full (holidays or not!), join my class, Thinner Peace Holiday Essentials. Free Resources to Download to Learn More Apply the lessons you learn from this episode as you listen! Enter your email below, and I’ll send the dedicated workbook right away! Episode Highlights Why Michelle Decided to Work with Me Michelle listened to my podcast and realized she needed help to stop her struggles around food and self-confidence. She was aware that the way she talked to herself was damaging. She also admitted to needing guidance and accountability for her actions. Through the weekly group meetings, Michelle learned the tools and ideas in transforming relationship with food, helping her take back her control over food. Sharing the same struggles with other women in the group was a game-changer for Michelle.  How Michelle Used Food as a Reward Listen to the full episode to discover what made Michelle realize that she was using food as a reward. Michelle used to think she deserves to eat a lot as a reward for the days she lives healthily. If something is not making you feel good, empowered, strong, and confident, then that isn’t a reward. It’s a punishment. Michelle had to understand the power of her decisions and how to make smart choices for herself. She also learned how to develop self-compassion and be kinder to herself. Learning Self-Compassion Being in my class made Michelle uncomfortable because she recognized her problems by relating to the group’s experiences. For her, change occurs through the discomfort.  In the class, she learned how to become an observer instead of being a critic of herself. Becoming an observer changes the whole dynamic of her relationship with herself.   How Transforming Relationship with Food and Losing Weight Improved Michelle’s Life Not only does losing weight make Michelle confident and nicer to herself, but the relationship she has with other people also drastically improved. When your life is not ruled by food, you become more focused on essential things. Not thinking about food all the time frees Michelle’s mind space, allowing her to enjoy her life more. The Best Things That Happened to Michelle After Joining My Class The class taught Michelle the importance of putting herself first. Learning how to love herself allowed Michelle to be more present and help others. Michelle used to think she’s not good enough. Now she looks for areas in her life that need improvement without insecurities. She now observes her actions with more kindness. Sometimes good enough is good enough because you don’t set high expectations on yourself. Michelle’s Relationship with Chocolate Michelle used to crave chocolates after dinner. She used it to push down her emotions. Now that she’s practicing the mind–body connection, she learned to open up her emotions. Michelle now doesn’t feel the urge to eat chocolate to stuff her emotions; she now eats it only when she wants to. She feels like a different person now. Michelle’s Advice for Women Struggling with Their Weight Michelle encourages everyone to join my class and “jump over the fence.†She now feels free around food. Losing weight improved the other areas in Michelle’s life. 5 Powerful Quotes from This Episode “The power of that negative two, plus two, and the emotions tied to that is really powerful because it gives you that mind–body connection that I just had been missing for the last ten years. And once I realized and opened up the emotions about that and the whole, you know, ‘not good enough’ thing, it all really just came into place.†“A reward shouldn’t make you feel bad. It should make you feel empowered; it should make you feel powerful, and strong, and confident.†“When you’re not sitting there struggling with food or when food isn’t on the top of your mind, you’re focused on what’s at hand and what’s important in life. It frees that mind space.†“Putting myself first is like the oxygen mask in the plane. You have to help yourself first before you can help others. And I have been more present and more able to help others now that I love myself.†“If you love yourself, so much else falls into place.†About Michelle Michelle is a former client of mine. Before joining my class, she used to eat to stuff down her emotions and talk negatively about herself. Michelle is now a perfect example of why the mind–body connection is so much bigger than just losing weight. She is more confident and in love with herself, and the relationships she has with other people have drastically improved.  Enjoy the Podcast? If you do, then like and share this episode and subscribe to the podcast! Are you now excited to start your journey to thinner peace in menopause? If you are, we’d love it if you give us five stars and write a review! You can also provide suggestions on future topics you would like us to talk about on the podcast. Do you want to learn how transforming relationship with food and the mind-body connection improve your life? Tune in for more episodes at The Thinner Peace in Menopause. You can also help others by sharing what you’ve learned from this episode on social media. Mini-sessions for you! If you want to find out if you’d be a good fit for my weight loss program, apply for a mini-session here. You can contact me through my email at drdeb@drdebbutler.com. Thanks for listening! To transforming your life for good, Dr. Deb Read the full transcript here! Dr. Deb Butler: Welcome to Thinner Peace In Menopause And Beyond. This is Dr. Deb Butler, master life and weight coach. And as always, your coach. Today is episode number 237. Stay tuned. Hi all my dear friends. How are you today? Have you heard the news? You got it. My class is open and it’s almost full. But if you haven’t signed up, there’s still time. Yes. All you got to do is go to drdebbutler.com/holidays. If you haven’t heard about it, I’ve created a holiday class just for you and here’s why. The reason I did it just for you is because I know what you really want to do. You want to wait until after the holidays and then you want to start. Just like the idea of celebrations, first, you want to go celebrate your birthday or go on vacation or this or that. And then you’re going to start. And this is what I’m telling you, that kind of mentality is why you go up and down all of these years. So I’ve created this class to break that pattern. We’re gonna start now, during the holidays and by the time January comes, you will be ready to make this the last time, because you will have gone through the holidays staying totally connected to yourself, maybe losing some weight, and more than anything else, learning self compassion, learning how to eat when you’re hungry, and stop when you’re full, holidays or not. What are you waiting for? Go to drdebbutler.com/holidays. Now to get you a little bit more in the mood, if you’re not yet, I have one of my special students from my class here to talk to you. She agreed to come on and tell you a little bit about her experience working with me in my last class. Her name is Michelle. She’s lovely. I loved working with her. And I just wanted her to share with you, her experience. So please sit back, take a walk, but enjoy this interview with Michelle. And if you’re not ready to join my group after listening to her, listen there’s nothing else I can say. So enjoy. And I’ll get back at the end of her interview and say a few words. Dr. Deb: Hi, Michelle. Welcome to my podcast. Michelle: Thank you. Thank you. I’m excited to be here. Dr. Deb: Yes. So the reason that I have you on is because you’re an inspiration to me and because you’re an inspiration to me, I thought you might be an inspiration to everybody else that’s listening today because you just ended my group that I just ended. And I think that what you shared in the group and your experience of where you were when you started and where you are now is worth sharing with other people. So if you wouldn’t mind, would you mind just saying a little bit about where you were before you started working with me? Did you listen to the podcasts first? Michelle: Yes, I did. I did. I listened to your podcast for probably six to eight months or so. Dr. Deb: Yes. Wow. So tell me where you were—like so you were listening for six to eight months, what made you decide to do a group with me, to work with me? What made you decide to do that? Michelle: You know, I really needed help, quite frankly, to learn how to free up my mind space. The struggles that I had around food and self-confidence and all that was pretty high, I would say. And I just needed help to get that under control and to have more power over my mind than I had. And the self talk wasn’t great. Yes, I just needed help. I mean, I knew I could do it, but I needed some guidance. What I was doing was not working. Dr. Deb: So you were listening to the podcast for six to eight months. So I’m assuming that, like what I said resonated with you. Like you liked what I had to say. Michelle: Absolutely. Absolutely. Dr. Deb: But did you find that it was just hard to apply what I was teaching on the podcast to doing it in your life? Is that what it was? Michelle: I think I needed a little bit more accountability. Dr. Deb: I see. Michelle: You know, some one-on-one time. Even though it was a group, it definitely felt like some one-on-one time at times, because it was just you and I talking several times. Dr. Deb: Yes. Michelle: But yes. I needed a little bit more accountability. And meeting weekly, I think helped. And really understanding the tools, learning the tools, hearing your ideas, hearing the ideas of other women and what they were going through, and the similarities was huge. Yes, I just needed some assistance. I knew I could do it, but I needed someone to get through my mind. Dr. Deb: Somebody to get in your mind. Michelle: Yes. Yes. I just kept tripping up on the same things, as you know the whole reward, what I thought was a reward. Yes, I mean, I needed help to sift through some stuff. Dr. Deb: Yes. And so, like, when you’re talking about the reward thing, you and I both know what we’re talking about. But why don’t you share with everybody else what you’re talking about, about the reward thing? Michelle: Okay, all right. My husband’s birthday was last August, and he asked me, he said, “All I want for my birthday is for you to make me a cake.†You know a yellow cake with chocolate frosting is his big thing. Well, that also happens to be my big thing. And so I made him the cake and I—and he even told me, at that time in the program, we were doing No flour, No sugar. And he was doing it with me. And he said, “You know, if you’re not going to have the cake, I don’t need the cake.†So I said, “Well, it’s your birthday. You have to have the cake.†And obviously, Dr. Deb, he would have been fine without the cake. Dr. Deb: Right. Michelle: But I was the one that wanted cake and basically telling him he wanted the cake. And so I made him the cake. And for 5.5 days up until his birthday, I was good. And you know it can’t just be five days that I was good, it had to be 5.5 days. Dr. Deb: That’s right. I remember the coaching around that. Michelle: Yes. Yes. And so I felt, since I was good for that long that I deserved to have some cake and, you know, basically reward myself. And you and I came to the realization that that’s what I was doing with food in general. And that’s why I wasn’t making any headway or any ground on the weight loss is because, in part, I mean, there’s other moving parts and pieces, right? Dr. Deb: Right. Michelle: But that I was really thinking that I deserved a reward, that I was entitled to that, that I deserved it because I had got 5.5 days. So I would lose, I would just not lose and, you know, a reward shouldn’t make you feel bad. It should make you feel empowered. It should make you feel powerful and strong and confident. And that cake did not make me feel those things, you know? It didn’t. And that was a huge breakthrough for me. And then, you know we worked on the decision, the power of a decision. Dr. Deb: Right. So let me stop you for one minute before we get to that, because this is really important for people to hear, because that coaching that I did with you was a pretty long coaching session in our group. And, you know, it started out as a little thing, right? And part of the thing was, is that 5.5 days got me going, you know, like how many days you had been good? And the whole idea of what is good and what is bad and how you deem yourself according to what you’re putting in your mouth. And the whole idea of the other thing was, is the punishment that went after you ate that piece of cake. Michelle: Yes. Dr. Deb: Right? And so the coaching session was around what reward really is, but also around, what do you do with yourself when you see yourself doing something that you don’t like to do? Like you put yourself in the doghouse until that class! Like that’s all you could focus on was to tell me what you did wrong. Do you remember that? Michelle: Yes, I do. I do. I screwed up. Dr. Deb: You screwed up. I mean, you had done so many things right and yet, that was a focus. And so I think the two things between what is really a reward and to stop using food as a reward to yourself, but also developing self compassion, you know, how to be nicer to yourself. Would you say that through that coaching session, that helped you with that? Michelle: Absolutely. Absolutely. I mean, the self talk was not good. Dr. Deb: That’s what you said at the beginning. The self talk was not good. So how is the self talk now? Michelle: So much—I mean, so much better. It’s night and day. It’s night and day. Dr. Deb: Same person. Michelle: That voice is, yes. That voice is just—I mean it’s weird. And you know, the other thing too was… Dr. Deb: What’s that? Michelle: …how I—well, you beat yourself up and all, but as you’re going through the class, the uncomfortableness that you feel also was a huge thing for me, because as you feel uncomfortable, you know you’re changing. And while you may be uncomfortable, at least you’re noticing because before—you know what I’m saying, it’s like you don’t notice, because you’re not being the observer. You’re being the critic or you’re being hard on yourself. So you switch that to being the observer, it changes the whole dynamic of your relationship with yourself, you know, when you’re curious. Dr. Deb: Wow. So, you know, this is another big thing and it’s a big thing about the class. And exactly what you’re saying is, would you say that you have a good relationship with yourself now? Michelle: Yes. Yes. Dr. Deb: Would you say you had a good relationship with yourself before you started? Michelle: No. Dr. Deb: Do you think that… Michelle: I would say my outside relationships are better now because of it as well. Dr. Deb: Oh, say something about that, because that’s fascinating too. Michelle: Well, you know, when you’re not sitting there, you know, struggling with food or when food isn’t top of mind, you’re focused on what’s at hand and what’s important in life. It frees that mind space, so you’re present. You’re present with your husband or other family members or your friends, girlfriends, whatever. It’s, you know, a switch just flips. Dr. Deb: So would you say you’re enjoying your life more? Michelle: Yes. Absolutely. Absolutely. Dr. Deb: Which is a really fascinating thing because, you know, most people come into this class because they want to lose weight and they want to deal with food, right? You too, right? Michelle: Yes. Yes. Dr. Deb: Right. Would you say you got more than that out of it? Michelle: Oh, absolutely. Absolutely. Way more. Dr. Deb: Yes. So if I would say to you, Michelle, what’s the best thing that happened to you from taking this class, what would you say? Michelle: Putting myself first. You know it’s like the oxygen mask in the plane, right? You have to help yourself first before you can help others. And I have been more present and more able to help others now that I love myself. You know, it’s just, it’s hard to explain yet it’s not. You know, it all comes down to love and if you love yourself, so much else falls into place. And also, when you have a little bit—when you have that mindspace open, it just has to open into other places in your life. Like, remember, my whole thing with good enough? Dr. Deb: Yes. Talk about that. Michelle: Well, it wasn’t. It’s like I wasn’t doing good enough, you know? And so, now that I am doing good stuff and better, I look for areas in my life where is life not good enough and what can I do to make it better? You know? Dr. Deb: Yes, and you feel like you have more control over that? Like, you know… Michelle: Yes, and observing it more kindly and I’m observing it more patiently. Dr. Deb: Makes a lot of sense. Yes, so you know, the other thing that I’m thinking about too, is that good enough sometimes can be, it can be a good thing too. When—sometimes you don’t have to have your expectations so high on yourself. And you know, sometimes good enough is good enough. Michelle: Yes, that’s true, too. That’s true, too. Yes.  Dr. Deb: Yes, so I’m thinking about that with you. So the only other thing that I really have to talk about with other people listening for you is we have to talk a little bit about chocolate. We can’t get out of here without talking about chocolate, because in the beginning that was your—I mean, if I talk about Michelle, it’s Michelle and the chocolate. Michelle: Yes. Dr. Deb: And everybody in the group knows exactly what I’m talking about, right? Like, that’s just… Michelle: Yes. Yes. Dr. Deb: So you want to say a little bit about that and your aha moment about that. Michelle: Well, every night, I mean seriously, every night around 6:00 or 7:00, depending on when we had finished dinner, I would have a chocolate turtle and sometimes it would be one, sometimes it would be three, sometimes it would be six, depending on the day I had. And it was really—a lot of emotions around that, right? Like obviously, I was self soothing. I wasn’t, I was pushing my emotions down. Like, it wasn’t self soothing, really, I was just pushing my emotions down. Dr. Deb: Good catch, Michelle. Good catch. Michelle: Yes, right? I wasn’t self soothing, yes. I was just stuffing my emotions down and I’ll be darned if I have not had, you know, one of those turtles in a good while. But it was something that we really had to work through. And I’m telling you, the power of that negative two plus two and then the emotions tied to that is really, really powerful because it gives you that mind-body connection that I just had been missing for the last ten years. And once I realized and opened up the emotions about that and the whole good enough thing, it all really just came into place. And then, you know once we did the No flour, No sugar, that definitely helps with your mindset, right? Because it makes it a little bit easier. But, and realizing that I didn’t need that when I thought I was so… Dr. Deb: Well, that’s probably the biggest… Michelle: …dependent on it. Yes. Dr. Deb: And so like, what do you think about the chocolate now? I mean, do you think like—because I want people to realize that this is not a restriction, deprivation thing with your chocolate. Michelle: Oh, yes. No, it’s not. If I wanted a piece, I would feel fine with having one. I just—I really don’t have the desire for it, you know? Dr. Deb: Right. So that’s what I want people to hear. It’s really—you just don’t want it, right? Michelle: Right. The urge isn’t there anymore. It’s really been dimmed if at all. And if I wanted a piece, I really do not think I would feel bad about it at all. Dr. Deb: Well, I would hope not. That’s the whole thing. I mean, it’s just a damn piece of chocolate, for Pete’s sake. Michelle: Right. Exactly. Exactly. Dr. Deb: And so that’s what I want. You know, the takeaway from this is that, in the end, what I wish for everybody that’s in a class or a group with me is if, you know, I just don’t want it. It’s not like I can’t have it. It’s not that I’m bad. It’s not that I’m good. It’s not that it’s a reward. It’s just in the end Michelle, this is how you’re talking about, is I just don’t want it. And I think you did the work to get to that place. And that’s what I want people to see. Michelle: Yes. No, I did, because I’ll be on the couch reading a book or watching TV with my husband and that time will come up and I’ll just think, “How weird. How weird was that time?†You know, it’s almost like I’m looking back at a different person. And how weird was that time when I felt I needed that? That’s so odd. You know, but it’s that observer. It’s that compassionate observer. And then I kind of give myself a high five. Dr. Deb: Oh my gosh. So, you know, with the last couple of minutes I have left, I hope people are appreciating this because, you know, to watch you in the beginning and to watch you now, which is why I have you on here, is that to hear you laughing so freely and knowing that chocolate’s just chocolate and that it’s no big deal and that you talk about how you love yourself, that this was not how you came in. You know, I just want people to be very clear. This is not how you walked into this class. Michelle: That’s exactly right. I did not. Dr. Deb: You did not. So what would you say to somebody right now who’s listening and who’s on the fence or whatever. And what would you say to them if they’re in a place like where you were at? Michelle: If you’re on the fence, you got to jump over. You’ve got to jump over, because it’s so nice, it’s so free, you know and that was my compelling statement, was to feel free around food and it changes everything. It changes everything. It just seeps into other areas of your life. You have to try it. You deserve it. You owe it to yourself. You owe it to your health. You owe it to your family. It’s just something you have to do. Dr. Deb: Michelle, thank you so much for being in my group so that I can meet you and coach you. And thank you so much for being on this podcast today. Michelle: You bet. Dr. Deb: All right, sweetheart. Bye bye. Michelle: Thanks, Dr. Deb. Bye. Dr. Deb: Well, what did I tell you? Michelle is amazing. But you know what? It’s common. A lot of people, after they’re through working with me, feel like their life has changed. Yes, they lost weight, but you can see it’s so much bigger than just weight loss. Michelle is a perfect example of it’s not just about the weight, right? It’s so much bigger. If this is you and you’ve been on the fence, what are you waiting for? The class is open, hopefully. I can’t say right now because I know when this comes out, the class might be full, but the only way to find out is to go to drdebbutler.com/holidays. And if it’s open, do yourself a favor. Sign up. And listen, no matter what else you do this week, you know what I’m going to say, but I’m going to say it again. Please, please, please be very, very kind to yourself, and I’ll see you next week. Bye-bye. The post Ep 238: Transforming Relationship with Food and Yourself with Michelle appeared first on Dr. Deb Butler.

  Do you do the same thing every year? Eat eat eat with abandon during the holidays from Halloween to the New Year. Restrict restrict restrict starting in the New Year. Rinse and repeat year after year after year! If you’re ready to stop the insanity. If you’re ready to USE the holidays to make this the last time, and not repeat the same pattern again! I’ve got just the group program for you AND it’s open now! Listen here as Desiree’ shares her group experience. Click here to find out all the details. If not now, when?     Music by: Fretless by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3777-fretless License: http://creativecommons.org/licenses/by/4.0/ The post Ep 237 Class Doors Are Open – How To Use The Holidays To Lose Weight appeared first on Dr. Deb Butler.

Have you decided to stop weighing yourself even though you’re trying to lose weight? In this episode, I read a beautiful heartfelt letter from a listener who has had a lot of success and awareness using my tools. She also got my attention in how she referred to the scale, as if it might be a problem. Listen in as I talk about the scale. You might be surprised! The more aware you become of your thoughts around the scale, the more weight you actually might be able to lose. Here is her letter: I have struggled with weight my entire life (well, since I was 12). I am an over achiever. That means I do really really great losing weight, and I do EVEN BETTER putting it right back on. I’ve refused to diet for the last 6-7 years because I felt as if each rebound became progressively worse. So I decided to stop until I could find something that came naturally and wasn’t forced. I’ve tried it all, Weight Watchers, Slim Genics, Paleo AIP, Thyroid meds… all of it worked for a few pounds and then stopped. I could force some of them to work longer, but stopped after I realized it was not really the diet but my self-control that was the driving force – that which always seemed to have an expiration date. And then YOU finally came along and have changed my life. I’ve power-listened to 70 episodes over the past 12 days (like I said, I am an over achiever, ha ha) and yes the weight is finally coming off. I don’t know how much, and I don’t care. I’ve also refused to define myself by the scale, so haven’t been on it in 6 months… but I can tell my figure is looking better which is all that matters. Being over weight was always my biggest nemesis, meaning I always thought ‘If I could just be skinny, I’d be happy.’ And, yes I will also admit that the few times I was a size 4, I was still unhappy. HUH go figure, right?!?! After listening to you, I’ve come to see that weight was really not my biggest nemesis. My inability to control my own thoughts were really what was causing more trouble than my cravings. Cravings are really just a teeny weeny, little side effect. I want to share my biggest success with you which isn’t about weight at all. I am easily irritated, agitated, frustrated – call it what you want – if things are not going perfectly, I often times ‘lose it’ emotionally by getting upset which involves lots of screaming, foot stomping, arm flailing and plenty of cussing — you get the picture! BUT I’ve finally learned now how to identify this as simply a negative vibration from the ‘little kid in my brain running around with a knife’ as you say. So this morning, I wasn’t feeling good (sore throat and a bit of nausea) but had an appointment with a client. First, I couldn’t find my keys and then once I finally switched all my stuff into my other car and got on the road, about a mile down the road had to come back for something I forgot. I hate being late and usually one set back is enough to upset me, but three in a ROW means I’m a HOT MESS! Normally, there would be lots and lots of negative vibrations and all while telling myself how ‘imperfect I am and that I need to do better.’ But THIS morning, I was able to just say to myself… ‘It is what it is, I am going to choose not to get upset.’ And I didn’t have a single negative vibration, nobody got yelled at, my arms did not flail, my feet did not stomp and my mouth did not cuss. It was so amazing to feel calm in that situation and finally take control of my own thoughts. That is a big deal. A very, very big deal. I have to say I think the self-compassion aspect of your teaching is the most important aspect. There are so so many awesome tools, but I feel this is the most important. I always felt like I was successful because of this need to be ‘perfect’ was what drove me. But it caused so many other negative emotions and side effects in my life – weight is just one of them. I’d also like to report that in just a few short days (12), my brain is already re-wired to stop and listen when I have a craving. I’m really starting to understand what the negative two feels like. It is amazing – just amazing – how great I feel. I’m not even taking my supplements that I used to literally stuff down my throat to help with my ‘mood.’ Like you said, ‘I always had the power’ and I have finally found it! I’ve learned so so much – the least of which is about weight loss even though that is what drew me to begin with. I told a friend at lunch (who is one of many I’ve shared your podcasts with)… Listen, I now know 2 things every day: 1) I won’t be hungry the rest of the day and 2) I will get to indulge in a food I absolutely love. That is powerful. THANK YOU! THANK YOU! THANK YOU! from the bottom of my heart for making this podcast. I know my family appreciates it, too. I just hope it’s not too late for me to teach my 17 and 14 year old children how to correctly deal with negative thoughts because unfortunately I haven’t been a great role model up until this point. I know it’s not too late, because I’m 45 and just learned myself! Enjoy the show! To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 236 The Scale is Just a Circumstance appeared first on Dr. Deb Butler.

I love talking with my clients after they’ve stopped working with me. I created the Life After Dr. Deb Series for this reason alone. I’m very curious and I bet you’re very curious too. Julie lost 100 pounds before she started working with me over two years ago. She hired me because she wanted thinner peace not thinner fear. No matter where you are on this journey of self-discovery (weight loss,) I know Julie will inspire you. Let Julie inspire you towards thinner peace! Enjoy the show! To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 235 Life After Dr. Deb Series: How Julie’s Thinner Peace Thinking is Helping Her Maintain Her 100 Pounds Weight Loss appeared first on Dr. Deb Butler.

I recently received a letter from Dana a loyal podcast listener. She had lost 40 pounds using my tools, but now she felt stuck. I thought her problem might resonate with you so I asked her if she would like a free coaching session to get unstuck. Live on my podcast. Dana was courageous enough to say yes. Listen in as she “unsticks” (is that even a word?) herself. Enjoy the show! To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 234 How to Get Unstuck – Live Coaching with Dana appeared first on Dr. Deb Butler.

In my last coaching session with my client Tracie, said, “I don’t feel amazing.” She had felt amazing on every call for all of our sessions. Till now. She was sure something had gone wrong. She thought now that she learned my tools, nothing would shake her again. She was mistaken. Life is just like that. Her body wasn’t behaving the way she wanted it too. I think she might have been suffering more from her own thoughts than her own physical discomfort. When our session ended, she understood a new concept that was most important. Even when something happens that you don’t like, it’s still ok. You just have to learn how to stay friends with yourself and hold space for your difficult emotions. In the end, Tracie said best lesson ever. You don’t want to miss why. Enjoy the show! Join my free class on September 28! Sign up here! To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 233 How to Handle Difficult Emotions Without Using Food appeared first on Dr. Deb Butler.

I just finished an online retreat with Pema Chodron. As you know, I love her teachings. My biggest takeaway? If you want to be able to allow difficult feelings in yourself then it is very helpful to first learn how to be friends first with yourself. I’m not sure why that is so ah-ah-like after all these years, BUT, it is. If you want to lose weight for good. If you want to have powerful relationships with others. If you want to help others. It all starts with your relationship with you. May this podcast be of benefit to you! Enjoy the show! Want to get on the waiting list for my next Signature Group Program? Sign up here! (No obligation.) To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 232 Making Friends with Yourself appeared first on Dr. Deb Butler.

Today’s episode is all about wasting food and what you think about that. Because how you think about about wasting food will determine how you treat your body. If you think you must always eat the food on your plate, your weight will probably always be a problem. I share with you an incident with my husband, Michael, and eating watermelon, what I noticed and my aha moment. We have really been enjoying watermelon this summer, and we’re coming towards the end of the season. So Michael cuts the watermelon up and says, “You better eat it all now, because it won’t last much longer, and there won’t be any more.” Well, I was ready to eat some more just because he said that and my mind went, “Go get it girl, this is your last chance.” But being the body whisperer I am, I checked in with my bod, and it whispered, “All done, +2.” I looked at Michael and started laughing, “You just gave me my next podcast.” I have noticed he says this a lot. He’s become the chef and he’s a good one, but whatever he creates he always says, “You better eat it now, because it’ll never taste this good again.” Maybe it’s true; it might not ever taste that good again, but if I’m not hungry, I’ve got to stop and be okay with the thought of never having it that good again. Instead, I’ll think how happy and grateful I am for honoring my body and be grateful to Michael for cooking such delectable food. Michael loves to see me enjoy his food, which I do, but if I wasn’t mindful I might eat more just to please Michael, instead of honoring myself. Do you do this too? So I think about my grandson, my teacher, Sebastian. When Michael cooks for him, he puts food on his tray and Sebastian eats it with gusto, but when he’s done, and Michael tries putting some more of that food that will never taste this good again, on his tray, my grandson just puts up his hand and pushes it away. He couldn’t care less what Michael has to say about its deliciousness. Why? Because his body has communicated it’s done. We are in training to respond in this same way. It’s the way we were programmed, and we are just reconnecting that deepest part of ourselves. We are trying to be more like Sebastian. He does it automatically, but we must be very mindful until it becomes automatic again. Practice, practice, practice. Here are some thoughts about wasting food that might be running around in your head: It will go to waste, eat it now. It will never be this good again. I still have food on my plate. I can’t leave food on my plate. There are starving children. It’s there, I should eat it. I may never have this again. It’s so delicious. It’s there. (This is a big one with my clients.) I’m not a wasteful person. I go over these thoughts about wasting food and more as we examine our reasons for eating food our body doesn’t require. Enjoy the show! Want to get on the waiting list for my next Signature Group Program? Sign up here! (No obligation.) To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but think you need more guidance, I am offering a free consultation to my listeners to answer any questions you might have about anything I’ve talked about. Just go to https://drdebbutler.com/mini-session. Please leave me an honest rating and review on iTunes at https://drdebbutler.com/itunes. It will help me reach more women who struggle with these issues. Here’s how to rate and review on iTunes: https://drdebbutler.com/rate. Thank you! Did you enjoy this episode? Please share by clicking the like button below! The post Ep 231 You Are Not Wasting Food When You Don’t Clean Your Plate appeared first on Dr. Deb Butler.

I am always amazed when I read anything by Pema Chodron and Buddhist philosophy. It helps me understand more why we eat when we’re not hungry. Losing weight is more about your mind than food. And Buddhism is all about the mind. In her book Taking the Leap she introduces the Tibetan word Shenpa, which … Ep 230 What Do Buddhism, Urges and Overeating Have in Common? Read More » The post Ep 230 What Do Buddhism, Urges and Overeating Have in Common? appeared first on Dr. Deb Butler.

Do you wonder why night time is such a hard time to stop eating when you’re not hungry? Are you “good” all day? And “bad” all night? Have you ever wondered what might be going on in that beautiful brain of yours? Your brain is my passion and why I love coaching so much! Listen … Ep 229 Learning to Make Peace with Night Time Eating – Rhonda’s Journey Read More » The post Ep 229 Learning to Make Peace with Night Time Eating – Rhonda’s Journey appeared first on Dr. Deb Butler.

There really is only one way to make this the last time. You must believe you are worth it. Sounds so easy, doesn’t it? In this interview, my client Joy reveals how she reclaimed her own worthiness. Maybe for the first time in 50 years. She thought that losing the weight would help her. She … Ep 228 First Comes Love then Comes Weight Loss Read More » The post Ep 228 First Comes Love then Comes Weight Loss appeared first on Dr. Deb Butler.

In the group program that I’m teaching right now, we are talking a lot about urges in regard to emotional hunger. Did you know that urges are negative emotion too? Just like anger and sadness. They come from your thoughts. Urges are uncomfortable, and your brain wants to protect you from this. Eating seems like … Ep 227 How to Use the Discomfort of Urges to Help You Lose Weight Read More » The post Ep 227 How to Use the Discomfort of Urges to Help You Lose Weight appeared first on Dr. Deb Butler.

Do you think it costs money to have excellent self-care? I have many clients who do think that, and so did I. But here’s the truth: Self-care is not an indulgence, it’s a discipline. I think sometimes it’s easier to spend money, than to discipline ourselves in the moment of wanting instant gratification. Instant gratification … Ep 226 Self-Care is Not an Indulgence! Read More » The post Ep 226 Self-Care is Not an Indulgence! appeared first on Dr. Deb Butler.

How are you feeling these days? I had a client recently tell me that she didn’t think now was a good time to focus on losing weight. She thought now was a good time to comfort herself and her family with food. A way to help feel less afraid. Losing weight seemed insignificant. What she … Ep 225 How to Protect Your Mental Health from the Virus Read More » The post Ep 225 How to Protect Your Mental Health from the Virus appeared first on Dr. Deb Butler.

Do you ever wonder why it’s so easy for you to do something kind for someone else? Yet so hard to do something kind for yourself? Sometimes the kindest thing you can do for yourself is to stop eating when you’re full. Or maybe hold space for yourself while you sit through an urge. The … Ep 224 How to Love Yourself First – Interview with Angella Read More » The post Ep 224 How to Love Yourself First – Interview with Angella appeared first on Dr. Deb Butler.

Do you ever look in the mirror and feel disgusted? I ask you this, because in this live coaching session, that’s just how this woman felt about herself and would talk to herself. Why? Because she thought some pretty nasty sentences about herself. She didn’t realize that these were just thoughts. She thought she was … Ep 223 How to Talk to Yourself to Lose Weight! Live Coaching Read More » The post Ep 223 How to Talk to Yourself to Lose Weight! Live Coaching appeared first on Dr. Deb Butler.

What are you doing this summer? If you’re like me and decided not to travel. Well… Lets do a summer vacation together! Maybe the best vacation you might be able to create for yourself is a vacation with YOU and ME and few other like-minded women. Imagine where you might be in 12 weeks from … Ep 222 How to Make this the Summer that Changes EVERYTHING! Read More » The post Ep 222 How to Make this the Summer that Changes EVERYTHING! appeared first on Dr. Deb Butler.

In this episode I give you a very specific tool to help you learn to master your mindset, and become aware of what you’re thinking. Thinner peace isn’t just about food, it’s about everything in your life, your relationships, your job, your home, the weather – everything! Most of my clients have become thin many … Ep 221 Creating the Mindset of ThINNER Peace in Menopause Read More » The post Ep 221 Creating the Mindset of ThINNER Peace in Menopause appeared first on Dr. Deb Butler.

Can you imagine what it would be like to talk to yourself as if you are your own best friend? I guarantee you it will feel a lot better. In this episode I teach you how. And… I’m doing another webinar where I will show you by coaching and teaching you my most essential tools. … Ep 220 How Do You Talk to Yourself? Read More » The post Ep 220 How Do You Talk to Yourself? appeared first on Dr. Deb Butler.

Do you ever wonder if you’ll ever get THIS? Do you think that having trust and confidence in yourself around food and your body is unattainable? Do you think it’s too late? Sam used to think this too. But she doesn’t anymore. We worked together and then she worked some more on her own and … Ep 219 Life after Working with Dr. Deb: Interview and Coaching with Sam Read More » The post Ep 219 Life after Working with Dr. Deb: Interview and Coaching with Sam appeared first on Dr. Deb Butler.

Creating a compelling reason is one of the first steps I use with my clients. You would think that losing weight and being healthy would be compelling. But it’s not… (Because you wouldn’t be reading this if it were…) This is what Tracie decided to make her compelling reason: “To learn how to calm my … Ep 218 How to Calm your Mind to Lose the Weight – Tracie’s Journey so Far Read More » The post Ep 218 How to Calm your Mind to Lose the Weight – Tracie’s Journey so Far appeared first on Dr. Deb Butler.

Do you think the older you get the better your life is going to get? I talk to a lot of women who think the exact opposite! They start to give up hope on their future as they start getting into their 50’s. I’ve heard them say they’ve never been able to lose weight before. … Ep 217 The Best is Yet to Come! Read More » The post Ep 217 The Best is Yet to Come! appeared first on Dr. Deb Butler.

Does it sometimes feel like you have more than one person in your head? Do they ever agree on anything? Do you find now that you’re in menopause those people are getting louder? This is what my beloved client was telling me in our last coaching session. She said she felt like she might be … Ep 216 How to Manage Self-Sabotage in Menopause Read More » The post Ep 216 How to Manage Self-Sabotage in Menopause appeared first on Dr. Deb Butler.

Sometimes I feel so much doubt in myself. Simply because I tell myself I’m not doing something right or I should be doing it better. Or, a favorite, “I’ve never done it right and I never will!” I sound so logical, and I’m so smart that I actually believe these thoughts. But then I catch … Ep 215 Kathleen’s Success Using My Least Understood Tool Read More » The post Ep 215 Kathleen’s Success Using My Least Understood Tool appeared first on Dr. Deb Butler.

Do you ever think thoughts like this after a “bad” day or a “bad” week… “I’ll never be able to do this.” “I’m failing again just like always do.” “I’ll never get this right.” These are thoughts that create more of the same. They are useless. And… they are not facts, either. Even though, I … Ep 214 The One Thing You May Not Know Read More » The post Ep 214 The One Thing You May Not Know appeared first on Dr. Deb Butler.

The beautiful thing about mindful eating is that you need to eat! You can do it mindfully or not! But it is a wonderful opportunity to watch your mind. The time we are in right now is unusual, but for the most part, how you manage your mind around eating is probably the same, only … Ep 213 3 Simple Steps to Stop OVER Eating NOW! Read More » The post Ep 213 3 Simple Steps to Stop OVER Eating NOW! appeared first on Dr. Deb Butler.

Have you ever been “good” all week? Then… you get on the scale to have found out you lost nothing? If your response is like what mine used to be: I would throw a tantrum! I would hate the scale! I would hate myself. And I would stop being “good!” Why bother? And… I would … Ep 212 How to Use the Scale to Help You Not Hurt Your Weight Loss Read More » The post Ep 212 How to Use the Scale to Help You Not Hurt Your Weight Loss appeared first on Dr. Deb Butler.

How do you talk to yourself? Do you call yourself fat and ugly? Do you tell yourself, “I’ll never be able to lose the weight, so screw it!”? If you’ve been trying to lose the weight for years and talking to yourself like this equally as long, well… there just might be a connection. How … Ep 211 What You Must Know NOW – Plus Live Coaching Read More » The post Ep 211 What You Must Know NOW – Plus Live Coaching appeared first on Dr. Deb Butler.

What do you think of the times we’re in? Do you find yourself having even more urges to eat when you’re not hungry? Has your normal routine changed? What do you think of that? This is a letter I received from one of my precious previous clients: Hi. Once again, I enjoyed your podcast and … Ep 210 How to Manage Urges During These Times Read More » The post Ep 210 How to Manage Urges During These Times appeared first on Dr. Deb Butler.

Have you ever eaten something just because someone offered it to you? Maybe you didn’t want to hurt their feelings? This is what Jeanne thought until we started working together. She wanted everyone to like her. She believed she could control what other people thought about her. She believed she had the power to make … Ep 209 How to Stop People Pleasing to Lose Weight. Interview with Jeanne Read More » The post Ep 209 How to Stop People Pleasing to Lose Weight. Interview with Jeanne appeared first on Dr. Deb Butler.

How are you feeling today? Are you scared? Panicked? Anxious? Me too! But I’ve also been excited, joy filled and grateful too. This is still called life. This is life during a pandemic. Before this pandemic you were probably experiencing something else in your life. And you were probably experiencing some of these same emotions. … Ep 208 Good News During this Pandemic! Read More » The post Ep 208 Good News During this Pandemic! appeared first on Dr. Deb Butler.

How are you feeling these days? I had a client recently tell me that she didn’t think now was a good time to focus on losing weight. She thought now was a good time to comfort herself and her family with food. A way to help feel less afraid. Losing weight seemed insignificant. What she … Ep 207 How to Protect Your Mental Health from the Virus Read More » The post Ep 207 How to Protect Your Mental Health from the Virus appeared first on Dr. Deb Butler.

I did a podcast recently where I was going to coach a podcast listener. In the middle of the call I lost internet and had to end it. If you want to hear a less than perfect coaching session and podcast episode go back and listen to #204. I fixed it as best I could … Ep 206 How Perfectionism Steals Your Dreams Read More » The post Ep 206 How Perfectionism Steals Your Dreams appeared first on Dr. Deb Butler.

Do you think you can’t have fun without over eating and over drinking? Do you think you’ll never get this? Are you obsessed with food and your body? Are you constantly comparing yourself to “thin” people? You don’t want to miss this interview with Bridget. She reveals all her struggles and successes and how she … Ep 205 How Bridget Made This the Last Time – 2 Years After Working with Dr. Deb Read More » The post Ep 205 How Bridget Made This the Last Time – 2 Years After Working with Dr. Deb appeared first on Dr. Deb Butler.

Do you wonder how to feel a feeling? The only thing you’re sure of is that you want to eat when you’re not hungry, but you have no idea what you’re feeling! You just know that doughnut looks awfully good! That’s what Karen used to think too. Until she started listening to my podcast and … Ep 204 How to Stop Being Afraid of Feeling Your Anger or Sadness and Use It to Lose Weight Read More » The post Ep 204 How to Stop Being Afraid of Feeling Your Anger or Sadness and Use It to Lose Weight appeared first on Dr. Deb Butler.

Do you think a cookie can call you? I have many clients that tell me this. Brilliant successful women, mind you. You might think this too. Here’s the truth: cookies cannot talk! But your brain is another story. Sometimes a different spiritual practice or philosophy can change everything! I was at a silent retreat this … Ep 203 How to Stop Giving In to Cravings Read More » The post Ep 203 How to Stop Giving In to Cravings appeared first on Dr. Deb Butler.

In today’s episode we’re talking about how to pay attention to your basic physical hunger, and how to use my innovative physical hunger scale (PHS). You will learn for yourself when it’s time to start eating and when it’s time to stop. Here’s what you’ll learn today: If you’ve been on diets your whole life, … Ep 202 Using the Physical Hunger Scale to Make This the Last Time You Have to Lose Weight Read More » The post Ep 202 Using the Physical Hunger Scale to Make This the Last Time You Have to Lose Weight appeared first on Dr. Deb Butler.

What do you do when you find yourself fogging or storming? Do you beat yourself up? Do you make yourself feel terrible? Then repeat the cycle over and over again? Overeat. Punish yourself. Feel terrible. Eat and repeat. If you answered yes to these questions then you MUST listen to this episode. I teach you … Ep 201 How to Become Curious Instead of Furious! Read More » The post Ep 201 How to Become Curious Instead of Furious! appeared first on Dr. Deb Butler.

I’m celebrating my 200th episode! I’m so grateful to YOU for listening all these years! This is what I know for sure after 200 episodes. I went back and listened to my first episode to see what is different, and this is what I learned: My message now is exactly the same as it was … Ep 200 Thinner Peace in Menopause 2.0 Read More » The post Ep 200 Thinner Peace in Menopause 2.0 appeared first on Dr. Deb Butler.

Do you think you’re the one person who is going to fail if you work with me? And when you think that, do you find you don’t reach out for help from me? Or you have a mini session with me, only to say no to the help you so desperately need? Usually your “No” … Ep 199 How to Become the MASTER of Your Own Mind and Lose Weight, Too! Interview with Michelle Read More » The post Ep 199 How to Become the MASTER of Your Own Mind and Lose Weight, Too! Interview with Michelle appeared first on Dr. Deb Butler.

Being in tune to your hunger is one of the first ways of being connected to your physical body. But this is one of many ways to be connected. Knowing how tired you are and what your pain levels are need to be recognized also. In this episode I explain how you can use the … Ep 198 How to Stay Thin AND Healthy for the Rest of Your Life — The Body Whisperer Read More » The post Ep 198 How to Stay Thin AND Healthy for the Rest of Your Life — The Body Whisperer appeared first on Dr. Deb Butler.

Sometimes, when you’re trying to make a change, you make it more difficult than it needs to be. Try these two simple steps to change your relationship with food. And… commit to doing them, no matter what. Change happens in small steps. Sometimes small steps lead to the next step. The journey does start with … Ep 197 Start NOW with These 2 Simple Steps Read More » The post Ep 197 Start NOW with These 2 Simple Steps appeared first on Dr. Deb Butler.

I know you have heard many of my clients’ life changing interviews when they finish my program. In this new year I want to share how they have applied my tools when they go back to their lives without me. In this interview, Gyata shares her experience since we last spoke over a year ago. … Ep 196 Life After Working With Dr Deb: Interview with Gyata Read More » The post Ep 196 Life After Working With Dr Deb: Interview with Gyata appeared first on Dr. Deb Butler.

Today’s episode dives into what a craving is and isn’t. I have many clients who say they had cravings for something crunchy or something sweet. A craving is a negative emotion on the emotional hunger scale. Listen in as talk about when to an honor a craving and when to recognize it’s not serving you … Ep 195 How to Control Your Cravings Read More » The post Ep 195 How to Control Your Cravings appeared first on Dr. Deb Butler.

In this episode I give you some gifts to think about. How can you create more faith and more joy in your life? Please take what you want from the following blogs on joy and faith. Use them to direct your mind when it needs to be redirected. I recently copied someone’s Facebook post about … Ep 194 Faith and Joy — The Gifts that Keep Giving Read More » The post Ep 194 Faith and Joy — The Gifts that Keep Giving appeared first on Dr. Deb Butler.

People who are trying to lose weight use the holidays as an excuse to go back to their unhealthy routines. After all, it’s just for a day! But this way of thinking can hurt the progress you’ve made on your journey to weight loss and mindfulness. Remember: empowering thoughts, eating right, and living healthy are … Ep 193: Using Empowering Thoughts to Keep Your Progress During the Holiday Season Read More » The post Ep 193: Using Empowering Thoughts to Keep Your Progress During the Holiday Season appeared first on Dr. Deb Butler.

This is the season where most women put themselves LAST. Until now. Enjoy the show! To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion please go to https://drdebbutler.com/change. This will make it even easier to follow along with me on future podcasts. If you like what I’m talking but … Ep 192 December Project: YOU! Read More » The post Ep 192 December Project: YOU! appeared first on Dr. Deb Butler.

I know sometimes you THINK you just want to eat something sweet. Or, you THINK you want to join everyone else with wine. Or, well, you name it… There are so many ways we indulge, thinking we’re being kind to ourselves. In this episode I coach Sara on just this topic. BUT, what I’m actually … Ep 191 Your Past Does Not Define You – Coaching Session with Sara Read More » The post Ep 191 Your Past Does Not Define You – Coaching Session with Sara appeared first on Dr. Deb Butler.

Most of my clients start paying attention to their hunger when we first start working together. But hunger isn’t the only involuntary sensation that runs in your body. Sleep is too. Do you listen to your body when it’s tired? Or do you try to push through to exhaustion? And… then fall into bed at … Ep 190 The ONE Thing You May Not Know That Can Make All the Difference Read More » The post Ep 190 The ONE Thing You May Not Know That Can Make All the Difference appeared first on Dr. Deb Butler.

Thanksgiving season is near, and with it comes a lot of food and time spent with the family. I am excited and grateful for it. How about you? How does this holiday make you feel? Are you excited about the feasts you will be having? Do you think you can still practice mindfulness during holidays? … Ep 189: How to Improve Your Mindfulness Quotient During the Holidays Read More » The post Ep 189: How to Improve Your Mindfulness Quotient During the Holidays appeared first on Dr. Deb Butler.

The holidays are just around the corner! Before you dive into this food-filled season, let’s get to know your MQ or your mindfulness quotient. With all the feasts and parties, you’ll surely need to develop your mindfulness intelligence to overcome weight gain, which you’re probably dreading as early as now. Your MQ can guide you … Ep 188: How to Develop Your MQ (Mindfulness Quotient)  Read More » The post Ep 188: How to Develop Your MQ (Mindfulness Quotient)  appeared first on Dr. Deb Butler.

What’s your idea of being amazing? Many would think it entails being a business tycoon, a celebrity, or an athlete. While these people are admirable, there are simple ways to own your power. One of those is finding peace with food, and my weight loss coaching can help you find that peace. In this episode, … Ep 187: Lose the Weight, Feel Your Feelings & Find Your Amazing with Christina Read More » The post Ep 187: Lose the Weight, Feel Your Feelings & Find Your Amazing with Christina appeared first on Dr. Deb Butler.

Do you think there are women who can eat whatever they want? And… you’re just not one of them? I am one of those women who can eat whatever they want. Do you know why? Because I choose to think that I can. That doesn’t mean you go around eating potato chips all day long. … Ep 186 The Art of a Joy Eat Read More » The post Ep 186 The Art of a Joy Eat appeared first on Dr. Deb Butler.

Have you decided to stop weighing yourself even though you’re trying to lose weight? Like many people, you probably loathe checking the weighing scale. The number on it can easily make or break your day. But the thing many of us don’t realize is the number on that scale is merely a fact—a circumstance. How … Ep 185: The Scale is Just a Circumstance Read More » The post Ep 185: The Scale is Just a Circumstance appeared first on Dr. Deb Butler.

The cycle of losing and gaining weight is stressful. It’s like spiraling into madness and self-loathing over and over again. You can stop this destructive cycle and choose to live a different life without constantly worrying about how to lose weight. The journey will be challenging, but it would all be worth it. Soon, you’ll … Ep 184: Why This Is the Last Time You Will Lose Weight with Bridget Read More » The post Ep 184: Why This Is the Last Time You Will Lose Weight with Bridget appeared first on Dr. Deb Butler.

Did you know that when you talk to yourself, you are thinking? Have you ever paid close attention to what you’re saying? Well… in my experience it’s never nice. How would you know if it’s not very nice? By how you feel in your body. If you want to feel better, losing all the weight … Ep 183 The ONLY Solution to Permanent Weight Loss Read More » The post Ep 183 The ONLY Solution to Permanent Weight Loss appeared first on Dr. Deb Butler.

Do you ever wonder why weight and food is such a hot topic for women? I have. There is so much shame and hopelessness for women of all ages. All of the women I talk to feel so much negative emotion that it’s hard to charge their relationship with food. Because they’re using food to … Ep 182 How to Start Using a Thinner Peace Mindset Read More » The post Ep 182 How to Start Using a Thinner Peace Mindset appeared first on Dr. Deb Butler.

Do you believe that people who lose weight will gain it back? If you do, then it will be very hard to keep the weight off. Because, you will be creating fear inside of you on a regular basis. And fear never leads to powerful action. In this episode I coach Lauren who had this … Ep 181 The Power of Self-Kindness to Lose the Weight and Keep it Off Read More » The post Ep 181 The Power of Self-Kindness to Lose the Weight and Keep it Off appeared first on Dr. Deb Butler.

Today’s episode is all about wasting food and what you think about that. Because how you think about about wasting food will determine how you treat your body. If you think you must always eat the food on your plate, your weight will probably always be a problem. I share with you an incident with … Ep 180 You Are Not Wasting Food When You Don’t Clean Your Plate Read More » The post Ep 180 You Are Not Wasting Food When You Don’t Clean Your Plate appeared first on Dr. Deb Butler.

Everyone who hires me wants to lose weight more than anything! They think they will feel so much better when they lose the weight. What they really is want to feel better, a LOT better. They think their weight is the reason they don’t feel good about themselves. There is a huge burden that they … Ep 179 Releasing the True Burden of Your Weight – Interview with Stephanie Read More » The post Ep 179 Releasing the True Burden of Your Weight – Interview with Stephanie appeared first on Dr. Deb Butler.

I know sometimes you THINK you just want to eat something sweet. Or, you THINK you want to join everyone else with wine. Or, well, you name it… There are so many ways we indulge, thinking we’re being kind to ourselves. In this episode I coach Sara on just this topic. BUT, what I’m actually … Ep 178 Your Past Does Not Define You – Coaching Session with Sara Read More » The post Ep 178 Your Past Does Not Define You – Coaching Session with Sara appeared first on Dr. Deb Butler.

Do you often dream about escaping your daily grind to go on vacation because you are tired and you want to feel happy? Many of us do. When we’re on vacation we feel freer, happier, and lighter. But did you know that you can create and have those positive emotions at home, even when you’re … Ep 177: How to Think Daily Like You’re on Vacation Read More » The post Ep 177: How to Think Daily Like You’re on Vacation appeared first on Dr. Deb Butler.

In this episode I address how to start no matter where you are in the journey of awareness and weight loss. Most people when starting something new want to wait for that perfect moment. But really the perfect moment is right here, right now. If you want to feel better immediately, just start with one … Ep 176 How to Start Where You Are Now Read More » The post Ep 176 How to Start Where You Are Now appeared first on Dr. Deb Butler.

Have you ever wondered what my most successful clients sound like before they start working with me? Well… wonder no more. In this episode I coach one of my most beloved clients talk about how her life has become joy filled, since she started working with me. She stopped roaming the kitchen at night and … Ep 175 How to Create a Joy-Filled Life by Stopping Night Time Eating. Interview with Carol Read More » The post Ep 175 How to Create a Joy-Filled Life by Stopping Night Time Eating. Interview with Carol appeared first on Dr. Deb Butler.

Do you ever wonder why you like to eat more at night than at any other time during the day? Do you believe you can’t control yourself at this time? In this episode I coach a podcast listener on a letter she wrote to me. If you’ve ever wondered why and how to stop this … Ep 174 How to Stop Night Time Eating – Live Coaching Session Read More » The post Ep 174 How to Stop Night Time Eating – Live Coaching Session appeared first on Dr. Deb Butler.

Lots of things in our lives can bring us down. Sometimes the solutions we use only make us feel worse, such as eating away your emotions or working yourself to the bone. But sometimes, the answer lies in our perspective. Take back the power you’re giving away, and take control of your life once more. … Ep 173: How to Take Your Power Back! Interview with Paula Read More » The post Ep 173: How to Take Your Power Back! Interview with Paula appeared first on Dr. Deb Butler.

It’s hard to stop eating a delicious meal even when you feel full. Once you stop, there’s a feeling of disappointment because you can’t eat to your heart’s content. But that wanting is all in your mind. You have to learn how to recognize these thoughts early on so that by the time your body … Ep 172: Disappointment Is Not a Food Group Read More » The post Ep 172: Disappointment Is Not a Food Group appeared first on Dr. Deb Butler.

In this episode I give you a very specific tool to help you learn to master your mindset, and become aware of what you’re thinking. Thinner peace isn’t just about food, it’s about everything in your life, your relationships, your job, your home, the weather – everything! Most of my clients have become thin many … Ep 171 Creating the Mindset of ThINNER Peace in Menopause Read More » The post Ep 171 Creating the Mindset of ThINNER Peace in Menopause appeared first on Dr. Deb Butler.

I received this letter from a listener. She was brave enough to be coached. Relief truly is a thought away! This was her letter to me: I began to hear your podcast and it literally changed my life. I live in The Republic of Panama and a friend from Utah told me about your podcast … Ep 170 You Are Not a Mess! Live Coaching Session with Berta Read More » The post Ep 170 You Are Not a Mess! Live Coaching Session with Berta appeared first on Dr. Deb Butler.

Do you ever think you should be farther along than you are? Consider giving yourself some self-kindness. More often than not, it’s easier to be kind and compassionate to others than ourselves. However, being kind and compassionate to yourself is just as important. These two things are crucial to help you come back to what … Ep 169: How Self-Kindness Helps You Come Back to Your Best Read More » The post Ep 169: How Self-Kindness Helps You Come Back to Your Best appeared first on Dr. Deb Butler.

When you’re losing or have lost all your weight, do you fear that you might gain it back? That you might go back to your old ways? Or that you’ve used so much willpower that you can’t wait to have your favorite treat again? Did you know that managing your thinking about how to maintain … Ep 168 How to Maintain a 100 Pound Weight Loss with Julie Read More » The post Ep 168 How to Maintain a 100 Pound Weight Loss with Julie appeared first on Dr. Deb Butler.

People are throwing around the term “self-care” carelessly nowadays. We often associate it with facial treatments, spa appointments, and other relaxing activities to do after a hard day’s work. But here’s the truth: Self-care doesn’t mean being self-indulgent. Self-care is a discipline, and can actually be kind of boring. Regardless, you do it because you … Ep 167: Why Self-Care Is Not an Indulgence Read More » The post Ep 167: Why Self-Care Is Not an Indulgence appeared first on Dr. Deb Butler.

Our mindset and thoughts affect how and what we eat. Many of us are used to giving ourselves excessive non-nutritious food as a treat from our daily lives. We associate eating junk food even when we’re not hungry as a fun pastime, without keeping in mind the long-term effects of these actions on our confidence, … Ep 166: The #1 Reason Why Eating Food Just for Fun Is No Fun! Read More » The post Ep 166: The #1 Reason Why Eating Food Just for Fun Is No Fun! appeared first on Dr. Deb Butler.

We understand that we have to study and work hard to achieve anything in life. Whether we are building a business or obtaining academic degrees, success requires taking concrete steps and investing our time and effort. Unfortunately, we tend to forget that the same hard work applies when we want to change our unhealthy relationship … Ep 165: How to Make Your Weight Loss Last with Samantha Read More » The post Ep 165: How to Make Your Weight Loss Last with Samantha appeared first on Dr. Deb Butler.

In this episode, I create a brand new transition called MENOPOSITIVITY instead of menopause. I work with a lot of women who are angry at their bodies as they go through menopause. One of the things I always ask them is, “What might be good about it? What’s the positive side of this most natural … Ep 164 Menopositivity Read More » The post Ep 164 Menopositivity appeared first on Dr. Deb Butler.

Do you tell yourself how much you LOVE sugar? Did you know that just by thinking that thought you will want to eat a lot of sugar? Just to prove that it’s true? Listen in as I coach a podcast listener on these thoughts and more. You will find that she’s thinking her thoughts are … Ep 163 Take the Power Away from Food Read More » The post Ep 163 Take the Power Away from Food appeared first on Dr. Deb Butler.

In this episode I go over the physiological effect of being kind to yourself, and self-compassion versus self-criticism, since we’re all looking to feel better, more peaceful and calm. All we really have to do is learn how to soothe ourselves and we will create powerful hormones such as oxytocin that will help us. It … Ep 162 Change Your Body by Being KIND! Read More » The post Ep 162 Change Your Body by Being KIND! appeared first on Dr. Deb Butler.

Do you say to yourself and others how much you LOVE food? Do you get all excited when you see it? Do you call yourself a foodie? Does the thought of not eating something that you LOVE make you feel deprived? Then you must listen to this interview with Sabra, as she takes you through … Ep 161 How to Find Joy in All the Right Places! Read More » The post Ep 161 How to Find Joy in All the Right Places! appeared first on Dr. Deb Butler.

If menopause was the best thing that had happened to you to help you get the results you want in your life, what would you do? Often, women think menopause is an ending. However, menopause can be the best part of your life. It can help you transform and live the life you’ve always wanted. … Ep 160: Finding Your Life’s Purpose Through Menopause Read More » The post Ep 160: Finding Your Life’s Purpose Through Menopause appeared first on Dr. Deb Butler.

In this episode I discuss what massive action is and why it’s so important permanent weight loss. It’s not something we think about often, because our brains just run around with the same “failing thoughts.” Failure is necessary to your own success. It also necessary to stop doing the things that don’t work, so you … Ep 159 Stop Yo-Yo Dieting Read More » The post Ep 159 Stop Yo-Yo Dieting appeared first on Dr. Deb Butler.

Do you feel desperate? Do you think you’ll never be able to lose weight forever? In this interview with LaDonne, that is where she was when we first started working together. By using my tools, podcast and coaching she went through a transformation. This is possible! If you think or feel like LaDonne, then you … Ep 158 Transformation — This Could be You Too Read More » The post Ep 158 Transformation — This Could be You Too appeared first on Dr. Deb Butler.

Losing weight during menopause is frustrating. It doesn’t matter if you live in the gym or you starve yourself—the number on the scale just won’t go down. You might hate yourself for the lack of progress. But the good news is you can learn how to lose weight during menopause if you understand that it … Ep 157: How to Manage Your Weight During Menopause Read More » The post Ep 157: How to Manage Your Weight During Menopause appeared first on Dr. Deb Butler.

You know what to eat and yet you eat otherwise. Do you ever wonder why? Do you ever think that if your partner would change you would be happier? Do you believe losing weight will make you happier? Or making more money will make you happier? I want to show you that your happiness doesn’t … Ep 156 The Key to Everything Read More » The post Ep 156 The Key to Everything appeared first on Dr. Deb Butler.

There is time for everything, including the time to take care of yourself. We often forget to take care of ourselves because we don’t feel worthy of it. Instead, we push it away and end up doing other things like overeating and overworking. These are unhealthy habits that may lead to more stress, self-esteem issues, … Ep 155: How to Stop Overeating & Overworking with Janet Read More » The post Ep 155: How to Stop Overeating & Overworking with Janet appeared first on Dr. Deb Butler.

Most women think of self-care as getting massages and pedicures, etc. But self-care is more what you think than what you do. And what you think is how you talk to yourself. How do you talk to yourself on a regular basis? You will know the answer to this by how you feel most of … Ep 154 Self-Care — It’s Not What You THINK Read More » The post Ep 154 Self-Care — It’s Not What You THINK appeared first on Dr. Deb Butler.

Why is it when you’re doing well you turn against and start sabotaging yourself? Many of my clients wonder the same thing. This is what I have figured out: Maybe in your mini-brain it’s screaming, Help me! I’m suffering, this is too hard! If it were doing this, then it would only make sense to … Ep 153 How to Stop Sabotaging Yourself Read More » The post Ep 153 How to Stop Sabotaging Yourself appeared first on Dr. Deb Butler.

Most people with weight problems find inspiration in those who have gone through a weight loss journey and succeeded. So they start doing these weight loss programs or following weight loss tips for women that do not cater to their body types. This is where having a weight management coach comes into play. A coach … Ep 152: Top 10 Weight Loss Tips for Women from 100 Episodes Read More » The post Ep 152: Top 10 Weight Loss Tips for Women from 100 Episodes appeared first on Dr. Deb Butler.

Do you ever wonder why you like to eat more at night than at any other time during the day? Do you believe you can’t control yourself at this time? In this episode I coach a podcast listener on a letter she wrote to me. If you’ve ever wondered why and how to stop this … Ep 151 How to Stop Night Time Eating – Live Coaching Session Read More » The post Ep 151 How to Stop Night Time Eating – Live Coaching Session appeared first on Dr. Deb Butler.

In this episode I discuss what massive action is and why it’s so important for permanent weight loss. It’s not something we think about often, because our brains just run around with the same “failing thoughts.” Failure is necessary to your own success. It also necessary to stop doing the things that don’t work, So … Ep 150 How to Use Massive Action and Failure to Stop the Yo-Yo Effect Read More » The post Ep 150 How to Use Massive Action and Failure to Stop the Yo-Yo Effect appeared first on Dr. Deb Butler.

Do you know why you feel so out of control around food? I would say that this is the most common thought most of my clients start out with. “I can’t control myself around food.” But, really all one is doing is giving into very uncomfortable feelings called urges. It feels necessary and immediate. Yet, … Ep 149 How to Have Freedom from Urges Read More » The post Ep 149 How to Have Freedom from Urges appeared first on Dr. Deb Butler.

I was interviewed by Jody Moore of Bold New Mom a few months ago. I had such a huge response from so many women, that I decided to share the entire interview with you. I shared my story, but I also shared a lot of “golden” nuggets, that I might not have shared before. If … Ep 148 Stop Counting Points, Start Losing Weight Read More » The post Ep 148 Stop Counting Points, Start Losing Weight appeared first on Dr. Deb Butler.

If you really want to lose weight for the last time, you must listen to my interview with DeArcy. She clearly explains how she has learned to feel any feeling without eating it. Listen in as she explains how her whole life has changed by her new ability to sit through any emotion – including … Ep 147 Feeling a Negative Emotion Won’t Kill You, BUT It Will Help You Lose the Weight Read More » The post Ep 147 Feeling a Negative Emotion Won’t Kill You, BUT It Will Help You Lose the Weight appeared first on Dr. Deb Butler.

Being in tune to your hunger is one of the first ways of being connected to your physical body. But this is one of many ways to be connected. Knowing how tired you are and what your pain levels are need to be recognized also. In this episode I explain how you can use the … Ep 146 How to Stay Thin AND Healthy for the Rest of Your Life — The Body Whisperer Read More » The post Ep 146 How to Stay Thin AND Healthy for the Rest of Your Life — The Body Whisperer appeared first on Dr. Deb Butler.

I’m angry and I’m not going to take anymore! You know why I feel anger? I was out for lunch with my mom a while back. We went to a new little cafe with yummy, beautiful, artisanal baked goods! We really enjoyed them. We were planning on making a big family dinner, so I suggested … Ep 145 How Anger Can Help You Read More » The post Ep 145 How Anger Can Help You appeared first on Dr. Deb Butler.

How do you want to use the holidays to grow? You can’t beat yourself up and think you will grow from that. In fact, you will shrivel and shrink. In this episode we look at thoughts that might empower you in the new year. Try them on. If they fit, wear them. They are free. … Ep 144 New Thoughts for the New Year Read More » The post Ep 144 New Thoughts for the New Year appeared first on Dr. Deb Butler.

This is the #1 tool that I use for all my coaching and self-coaching. It is called the model and it looks like this: Listen as I explain how to use this simple tool to achieve permanent weight loss during menopause. It’s not what you’re eating, (the A line in the model), but what you’re … Ep 143 The Model of How Your Mind Works Read More » The post Ep 143 The Model of How Your Mind Works appeared first on Dr. Deb Butler.

In this episode I give you some gifts to think about. How can you create more faith and more joy in your life. Please take what you want from the following blogs on joy and faith. Use them to direct your mind when it needs to be redirected. I recently copied someone’s Facebook post about … Ep 142 Faith and Joy — The Gifts that Keep Giving Read More » The post Ep 142 Faith and Joy — The Gifts that Keep Giving appeared first on Dr. Deb Butler.

Do you tell yourself today is the day you’ll start and then you don’t? Janet was just like you and then she hired me and her mind, body and then her world started changing! In this raw to the bones interview Janet reveals what was holding her back for years. It turned out that what … Ep 141 The Necessity of Worthiness Read More » The post Ep 141 The Necessity of Worthiness appeared first on Dr. Deb Butler.

Self-compassion takes practice, practice, practice! Self-compassion doesn’t come naturally, because we are not taught this in our culture. We punish ourselves with great passion and expect positive results. It just doesn’t work. In this episode I teach you how to practice using self-compassion on yourself, not only to lose weight, but to feel better. The … Ep 140 Self-Compassion is a Practice, Practice, Practice! Read More » The post Ep 140 Self-Compassion is a Practice, Practice, Practice! appeared first on Dr. Deb Butler.

Do you want to be someone who can eat anything she wants and stay thin? Do you think you’re not? In this episode I explore this very thought and show you that you can absolutely be that woman. It all depends on how it makes you feel and how you treat yourself that will determine … Ep 139 The Thought That Changes Everything – for Better or Worse! Read More » The post Ep 139 The Thought That Changes Everything – for Better or Worse! appeared first on Dr. Deb Butler.

In this episode we talk about how joy is created. Most of us think joy comes from things. You will find out by the end of this episode that it is always a choice and lives inside your mind. Get the joy worksheet by clicking here and follow along with me on this podcast. Most … Ep 138 The Gift of Joy Read More » The post Ep 138 The Gift of Joy appeared first on Dr. Deb Butler.

The reason my clients are so successful is not because they lose weight. They are successful because of one big thing: they realize their control is in their mind, not the food. There is very simple formula to this called The Model. Listen in and find out how you can use it right now for … Ep 137 The One BIG Thing that Changes Everything Read More » The post Ep 137 The One BIG Thing that Changes Everything appeared first on Dr. Deb Butler.

Are you one of those women who think menopause is ruining their lives? Most women think that way. You start to experience menopause weight gain, and your age starts to show physically. But menopause can be the second shot at life you never knew you needed if you approach it differently. In this episode, I … Ep 136: Menopause: A Catalyst for a Thinner & Healthier Body with Dr. Lourdes Viado Read More » The post Ep 136: Menopause: A Catalyst for a Thinner & Healthier Body with Dr. Lourdes Viado appeared first on Dr. Deb Butler.

In this episode I interview one of my beloved clients, Bridget. She shares her real challenges and successes in a real way. Listen in as she reveals how her most stressful time in her life led to freedom from overdrinking and overeating. Freedom really is just a thought away! Enjoy the show! To get your … Ep 135 How to Feel FREE from Food and Drink! An Interview With Bridget Read More » The post Ep 135 How to Feel FREE from Food and Drink! An Interview With Bridget appeared first on Dr. Deb Butler.

In this last part about eating urges and shenpa, I share this age-old technique for dealing with urges that cause overeating. The next time you have urge to overeat, try these 3 steps to help you eating urges and stop overeating: Acknowledge you’re hooked (or have an urge.) Pause, take three conscious breaths, and lean … Ep 134 Manage Eating Urges with this Age Old Technique Read More » The post Ep 134 Manage Eating Urges with this Age Old Technique appeared first on Dr. Deb Butler.

In this episode we discuss Buddhist philosophy and specifically read from the teachings of Pema Chodron, and how that relates to allowing an urge. The name of the book I’m referring to in this podcast: Taking The Leap-Freeing Ourselves from Old Habits and Fears. We discuss the Buddhist philosophy and psychology regarding urges and how … Ep 133 Allowing an Urge is Easier Than You THINK! Read More » The post Ep 133 Allowing an Urge is Easier Than You THINK! appeared first on Dr. Deb Butler.

Any sort of behavior that you engage in – overeating, overdrinking, escaping to the world of social media or passive entertainment – is easy to stop doing. The difficult part is the feeling that you will be left with if you don’t follow through on urges to buffer. I created this week’s episode as a … Ep 132 Understanding Your Urges Read More » The post Ep 132 Understanding Your Urges appeared first on Dr. Deb Butler.

Do you ever wonder why this doesn’t go faster? Do you tell yourself it’s not working and just quit and start eating everything in sight? What if you told yourself the only way is to learn a little bit at a time and lose a little bit at a time and the gradual way was … Ep 131 Gradual Mindful Weight Loss Read More » The post Ep 131 Gradual Mindful Weight Loss appeared first on Dr. Deb Butler.

Have you ever had these thoughts? “This is too much weight, I’ll never be able to do it.” Or, “It’s just too much.” And then felt overwhelmed and stopped everything? You will love this interview with Terri, who lost 87 pounds of weight and thoughts. Listen in to how she has guided her mind to … Ep 130 How Terri Used Thinner Peace to Lose Weight and Manage Thoughts Read More » The post Ep 130 How Terri Used Thinner Peace to Lose Weight and Manage Thoughts appeared first on Dr. Deb Butler.

Are you eating instead of feeling your feelings? Do you and your scale have a love hate relationship? If you answered yes to either of my questions then you must listen to this episode. I also read another listener’s heartfelt letter with her new awareness around feeling her feelings. Read her letter below. I just … Ep 129 Your Feelings Are Not a Food Group Read More » The post Ep 129 Your Feelings Are Not a Food Group appeared first on Dr. Deb Butler.

Do you ever think food tastes too good to stop eating? In this episode I revisit urges and the thoughts that cause them. Wouldn’t you love to feel like you’re thriving, not just surviving, when you don’t give in to them? In this episode I show you how to do this. Enjoy the show! To … Ep 128 How to THRIVE Not Just Survive Those Urges to Eat! Read More » The post Ep 128 How to THRIVE Not Just Survive Those Urges to Eat! appeared first on Dr. Deb Butler.

Have you decided to stop weighing yourself even though you’re trying to lose weight? In this episode, I read a beautiful heartfelt letter from a listener who has had a lot of success and awareness using my tools. She also got my attention in how she referred to the scale, as if it might be … Ep 127 The Scale is Just a Circumstance Read More » The post Ep 127 The Scale is Just a Circumstance appeared first on Dr. Deb Butler.

One of my favorite tools I use with my clients is, “Why is this the last time I will have to lose weight again?” It helps to reorganize your thinking about your future instead of constantly going into your past. In this episode, I read a client’s “last time” tool. Her letter is filled with … Ep 126 Why Is THIS The Last Time You Will Lose Weight? Read More » The post Ep 126 Why Is THIS The Last Time You Will Lose Weight? appeared first on Dr. Deb Butler.

Have you ever wondered if you’re making a right decision? In this episode, I go over the body compass. It is a tool I use to help you access your own true north. What is right for you (your essential self or soul.) The truth doesn’t live in your mind, it lives in your body. … Ep 125 How to Listen to Your Body Read More » The post Ep 125 How to Listen to Your Body appeared first on Dr. Deb Butler.

In this episode I share with you a client’s story to releasing her burden with weight. She didn’t have a big number of weight to lose, but boy did she have a lot of weight in her mind to lose. Listen in as she shares her story. She totally committed herself to this work with … Ep 124 The BURDEN of Your Weight is Much More Than the Number on the Scale Read More » The post Ep 124 The BURDEN of Your Weight is Much More Than the Number on the Scale appeared first on Dr. Deb Butler.

In this episode I interview Jill Farmer. She is an author, master coach, and speaker. She has written a book called There’s Not Enough Time and Other Lies We Tell Ourselves. Listen in as she helps break down the brain and our addiction to busy. I promise you by the end of the interview you … Ep 123 BUSY Makes You Fat and Stressed Read More » The post Ep 123 BUSY Makes You Fat and Stressed appeared first on Dr. Deb Butler.

What do you like to do on your birthday? How do you regard food? In this episode I dive into this subject with my own birthday and my clients. We live in a culture where we celebrate with overeating copious amounts of food and call this normal. This is not normal. Many of my clients … Ep 122 How to Celebrate Yourself with Honor Read More » The post Ep 122 How to Celebrate Yourself with Honor appeared first on Dr. Deb Butler.

Today, I reflect on my intention on what I consider the highest day of the year for me. Listen in as I read one of my new favorite authors Janet Archer, from her book An Invitation to Pause. I would like you to use your birthday to set your intention, too. How do you want … Ep 121 The Gift That Keeps On Giving Read More » The post Ep 121 The Gift That Keeps On Giving appeared first on Dr. Deb Butler.

In this episode I answer a letter on preparing meals ahead of time. Here is the letter: I am finding that my big challenge is in good preparation. I have not been in the habit of cooking over the years. My family members all want to eat different things, and instead of cooking for everyone, … Ep 120 It’s Not What You DO, It’s What You THINK! Read More » The post Ep 120 It’s Not What You DO, It’s What You THINK! appeared first on Dr. Deb Butler.

In this episode I interview another one of my most beloved clients. She not only has had ah-mazing success working with me, but she is also an ah-mazing life coach as well. Listen to her perspective in how by maintaining and learning how to have integrity within herself, not only helped her shed a lot … Ep 119 How to Have a Compelling Reason for PERMANENT Weight Loss! Read More » The post Ep 119 How to Have a Compelling Reason for PERMANENT Weight Loss! appeared first on Dr. Deb Butler.

In this episode I answer a listener’s question on value of self: Not sure how I stumbled on to this podcast but I love it because it helps me to realize that dieting wasn’t the issue for me – emotional eating was/is the issue. The tools that she gives you to overcome this work! Allowing … Ep 118 Increase Your Value, DECREASE Your Weight Read More » The post Ep 118 Increase Your Value, DECREASE Your Weight appeared first on Dr. Deb Butler.

In this episode I answer a listener’s letter about disappointment. Here’s the letter: I just found your podcast and I’m up to episode 9. I love it! I’m a 47 year old peri-menopausal woman who has been in numerous diets since I was a teen. In the last year I have gained 10 pounds and … Ep 117 Disappointment is Not a Food Group Read More » The post Ep 117 Disappointment is Not a Food Group appeared first on Dr. Deb Butler.

Most of the people I talk to don’t have confidence that they can lose the weight permanently. They believe they will get the confidence when they lose it. The problem is they will never lose it without the self-confidence first. It’s a slippery slope… Listen in as I teach you what self-confidence really is and … Ep 116 Developing Self-Confidence Ahead of Time Read More » The post Ep 116 Developing Self-Confidence Ahead of Time appeared first on Dr. Deb Butler.

In this episode I teach about one of my tools, called the exercise minimums. It made exercise easy and totally changed my relationship with exercise, and it will change yours too. If you want to do the exercise I talk about in this episode, get my Podcast Companion here and find the section on exercise … Ep 115 How to Make Exercise Easy Read More » The post Ep 115 How to Make Exercise Easy appeared first on Dr. Deb Butler.

In this episode I share with you another client story. I share a letter she wrote to me, and I share a tool I use with all my clients called Why this is the last time I will ever have to lose weight. Here is what my client wrote: This is the Last Time I’m … Ep 114 How to Make This the Last Time You Lose Weight Read More » The post Ep 114 How to Make This the Last Time You Lose Weight appeared first on Dr. Deb Butler.

In this episode I interview another beloved client of mine, Gyata about being free of food. She is very honest about her journey. She has been persistent and steadfast in doing her own work, and honoring her own commitments to herself. She has proven that if you do this work, it works. Listen in and … Ep 113 Being Free of Food – Interview with Gyata Read More » The post Ep 113 Being Free of Food – Interview with Gyata appeared first on Dr. Deb Butler.

In this episode, I discuss why so many women lack trust and confidence in themselves around food. They honor commitments to others, but seldom honor their own commitments to themselves. This breaks their own trust issues with themselves. Listen in and I’ll teach you how to develop the most important relationship of your life: with … Ep 112 Developing Trust with Yourself Read More » The post Ep 112 Developing Trust with Yourself appeared first on Dr. Deb Butler.

In this episode, I interview one of my beloved clients on her journey with me. When she first started this process, she said she felt broken. Now she feels fabulous! She’s lost weight, but more than anything else she’s developed a relationship with herself. That is what’s been missing for her first 40 years. Enjoy … Ep 111 You Are Not Broken – Interview with Shauna Read More » The post Ep 111 You Are Not Broken – Interview with Shauna appeared first on Dr. Deb Butler.

Today I talk about my client who wrote this review. I also tell you how to write a review. “I found Dr. Deb at just the right time. I devoured her podcast and learned so much about what it really takes to get to a natural, healthy weight and finally let go of obsessing about … Ep 110 So Much More Than Weight Read More » The post Ep 110 So Much More Than Weight appeared first on Dr. Deb Butler.

If you’re not quitting you’re either learning or succeeding. Did you know that? I love that because it means whenever you make a mistake, and you KNOW without a doubt you’re not quitting, then it’s just a just a choice. Will this help you succeed? If the answer is no, then the next questions is, … Ep 109 Quitting Is Not an Option! Read More » The post Ep 109 Quitting Is Not an Option! appeared first on Dr. Deb Butler.

In this episode I discuss what massive action is and why it’s so important permanent weight loss. It’s not something we think about often, because our brains just run around with the same “failing thoughts.” Failure is necessary to your own success. It also necessary to stop doing the things that don’t work, So you … Ep 108 How to Use Massive Action and Failure to Stop the Yo-Yo Effect Read More » The post Ep 108 How to Use Massive Action and Failure to Stop the Yo-Yo Effect appeared first on Dr. Deb Butler.

I was interviewed by Jody Moore of Bold New Mom a few months ago. I had such a huge response from so many women, that I decided to share the entire interview with you. I shared my story, but I also shared a lot of “golden” nuggets, that I might not have shared before. If … Ep 107 Stop Counting Points, Start Losing Weight Read More » The post Ep 107 Stop Counting Points, Start Losing Weight appeared first on Dr. Deb Butler.

In this episode, I dive into waking up to what’s going on in our mind. It’s spring time, everything naturally is waking up! Thought errors are thoughts that create unwanted urges and unwanted actions. Do you know what you’re telling yourself? Most people don’t, because they don’t recognize those sentences that are running around in … Ep 106 Thought Errors: Thoughts That Create Overeating Read More » The post Ep 106 Thought Errors: Thoughts That Create Overeating appeared first on Dr. Deb Butler.

In this episode I explain why willpower doesn’t work. You might think you can’t control yourself around food. You might think you don’t have enough willpower. Guess what? You’re right. Willpower doesn’t work, because as long as you still desire any food, sooner or later your willpower will give out. BUT, as I explain in … Ep 105 Willpower vs Allowing Urges Read More » The post Ep 105 Willpower vs Allowing Urges appeared first on Dr. Deb Butler.

In this episode you’ll listen to a class I just taught on Overeating. It is filled with information on why you still overeat after all of these years. I’ll cover overdesire and overhunger: what is it and why it creates such terrible results for you. Willpower is not the answer. Unlearning overdesire is… Enjoy the … Ep 104 Stop Overeating Masterclass Read More » The post Ep 104 Stop Overeating Masterclass appeared first on Dr. Deb Butler.

If you have ever wondered why it feels like you can’t control yourself around certain foods, this episode is for you. If you’ve been afraid to try to lose weight again because you’ll have to give up something in your life, you’re in for a big surprise. You have been influenced by our culture to … Ep 103 How to Make Life More Exciting than Food Read More » The post Ep 103 How to Make Life More Exciting than Food appeared first on Dr. Deb Butler.

In today’s episode I interview one of my most beloved clients about her weight loss journey. Her biggest fear when we first started working together, was that she wouldn’t be able to keep her lifestyle the same. She loves traveling and adventurers with her husband. She learned that pleasing herself is so much more rewarding … Ep 102 How to Lose Weight and Keep Your Lifestyle the Same: Interview with Heather Read More » The post Ep 102 How to Lose Weight and Keep Your Lifestyle the Same: Interview with Heather appeared first on Dr. Deb Butler.

In this episode I start covering some advanced concepts and tools. Overeating comes from two things: Overhunger and Overdesire. Overhunger is created from the physiology of the body and what it digests (the foods we eat.) Overdesire is created in the brain. Not only the foods we eat but also things we think. No wonder … Ep 101 Why is it so Hard to Stop Overeating? Read More » The post Ep 101 Why is it so Hard to Stop Overeating? appeared first on Dr. Deb Butler.

Here are my top 10 favorite tips from clients and listeners over my first 100 podcasts. If you’ve been listening all along or just started listening, there’s something good in this episode for you. Here are my top 10 tips: 10. Change the way you think. 9. Food journals cannot be skipped. Sometimes what you … Ep 100 Top 10 Tips From 100 Episodes Read More » The post Ep 100 Top 10 Tips From 100 Episodes appeared first on Dr. Deb Butler.

In this episode, I talk about the difference between concentrated pleasure and natural pleasure. Concentrated pleasures include flour and sugar (non-fuel foods,) alcohol, gambling, etc. They all end up with negative results, in this instance, being overweight. Natural pleasures are the beauty that life offers you, that only have positive results. What is your brain … Ep 99 Are You Getting Too Much Pleasure from Food? Read More » The post Ep 99 Are You Getting Too Much Pleasure from Food? appeared first on Dr. Deb Butler.

Most of us believe we want to have freedom around food in any situation, and to be free means not having to plan, but be spontaneous. In this episode we talk about how different parts of the brain work. When you plan ahead, you use your prefrontal cortex. There are no emotions or urges. Give … Ep 98 Planning is Freedom! Read More » The post Ep 98 Planning is Freedom! appeared first on Dr. Deb Butler.

In this episode, I share a tool from my companion workbook, on exercise. Look on page 36 for the Exercise Minimums chart. Most people dread it and find excuses not to do it. But what if you actually looked forward to it, and you made it so easy to do? Moving your body is play … Ep 97 Rewire Your Brain to Exercise Read More » The post Ep 97 Rewire Your Brain to Exercise appeared first on Dr. Deb Butler.

In this episode I address how to start no matter where you are in the journey of awareness and weight loss. Most people when starting something new want to wait for that perfect moment. But really the perfect moment is right here, right now. If you want to feel better immediately, just start with one … Ep 96 How to Start Where You Are Now Read More » The post Ep 96 How to Start Where You Are Now appeared first on Dr. Deb Butler.

In this last part about urges and shenpa, I share this age-old technique for dealing with urges that cause overeating. The next time you have urge to overeat, try these 3 steps to help you to stop overeating: Acknowledge you’re hooked (or have an urge.) Pause, take three conscious breaths, and lean in. Abide with … Ep 95 An Age-Old Technique to Stop Overeating Read More » The post Ep 95 An Age-Old Technique to Stop Overeating appeared first on Dr. Deb Butler.

In this episode we talk more about Shenpa and urges, and why finding peace in discomfort is so important. When you can sit with discomfort without trying to escape it, this is where confidence in yourself resides. In order to feel confident and trust yourself with food and your body in any situation, you MUST … Ep 94 Continuing How to Get Unstuck from the Urge to Overeat Read More » The post Ep 94 Continuing How to Get Unstuck from the Urge to Overeat appeared first on Dr. Deb Butler.

In this episode we discuss Buddhist philosophy and specifically read from the teachings of Pema Chodron. The name of the book I’m referring to in this podcast: Taking The Leap-Freeing Ourselves from Old Habits and Fears. We discuss the Buddhist philosophy and psychology regarding urges and how similar it is to the Tibetan term Shenpa. … Ep 93 Getting Unstuck from the Urge to Overeat Read More » The post Ep 93 Getting Unstuck from the Urge to Overeat appeared first on Dr. Deb Butler.

Any sort of behavior that you engage in – overeating, overdrinking, escaping to the world of social media or passive entertainment – is easy to stop doing. The difficult part is the feeling that you will be left with if you don’t follow through on an urge to buffer. I created this week’s episode as … Ep 92 Stop the Urge to Overeat! Read More » The post Ep 92 Stop the Urge to Overeat! appeared first on Dr. Deb Butler.

It’s the new year, and there’s one thing all my clients tell me that they want. They want to finally have peace around food and eating. Create a new way of thinking that will make you feel peaceful before you lose any weight. The good news is once you feel more peaceful and take all … Ep 91 How to Have Peace Around Food Read More » The post Ep 91 How to Have Peace Around Food appeared first on Dr. Deb Butler.

We don’t realize it, but how we think about eating and food can create weight gain or weight loss. What are you choosing to think? If you’re gaining weight, especially during the holidays, what are you thinking?? If we know we are purposely gaining weight, then we can stop gaining weight and start losing weight … Ep 90 Stop Gaining Weight on Purpose Read More » The post Ep 90 Stop Gaining Weight on Purpose appeared first on Dr. Deb Butler.

In this episode, I discuss a client who took a group class, and how she transformed herself during it. She is past menopause and ready to be done with the struggle. It is never too late to become mindful, as she shows us. Here’s her testimonial: “I want to thank you for this wonderful class. … Ep 89 Take the Drama Out of Food Read More » The post Ep 89 Take the Drama Out of Food appeared first on Dr. Deb Butler.

In this episode I talk about some of my clients before and after our work together. I read you their journey in their own words, and then I tell you about my experience working with them. Here are the two testimonials from this podcast. Listen in as I tell you how they started losing weight … Ep 88 How Menopausal Women Lose Weight Read More » The post Ep 88 How Menopausal Women Lose Weight appeared first on Dr. Deb Butler.

In this episode I share a mini session with you. Most women are more compelled to fix their weight than deal with their lives and their emotions. Weight gain can be an invitation to find out what you’re thinking and feeling that isn’t working for you. Weight is just a symptom. Fixing your weight is … Ep 87 The Gift of Weight Gain — You Heard Me Right! Read More » The post Ep 87 The Gift of Weight Gain — You Heard Me Right! appeared first on Dr. Deb Butler.

In this episode, we discuss your reviews on iTunes. What I want to point out to you is we always think it’s about the food we’re eating but we find out, with mindfulness, is it’s about our lives and how we’re thinking and living in our one precious life. Every time we’re eating when we’re … Ep 86 It’s Not Just About What You’re Eating, It’s About What’s Eating You! Read More » The post Ep 86 It’s Not Just About What You’re Eating, It’s About What’s Eating You! appeared first on Dr. Deb Butler.

In this episode I tell you about one of my mini-sessions. This woman was 47 years old and has struggled with her weight and control since she had her two children. She said that the reason she struggles are: She’s under a lot of stress. She works from home, and kitchen is too close. She … Ep 85 How to Take Control of Yourself With Food Read More » The post Ep 85 How to Take Control of Yourself With Food appeared first on Dr. Deb Butler.

In this episode I talk about my trip with my sisters to the mountains. I go over an eating experience, and how different thoughts create different actions. Most of us believe if we’re not a naturally thin woman, we can’t become one. But, it’s possible to become one by how we decide to think on … Ep 84 How to Think Like a Naturally Thin Healthy Woman! Read More » The post Ep 84 How to Think Like a Naturally Thin Healthy Woman! appeared first on Dr. Deb Butler.

In this episode I talk about the reasons for over-desire that create overeating. The three reasons for over-desire are: Neurotransmitters are programmed to desire anything that gives up a subtle, let alone dopamine, response. We are all being marketed to by food experts all day, every day. Recommended book: Salt Sugar Fat by Michael Moss. … Ep 83 Over-Desire Causes Overeating Read More » The post Ep 83 Over-Desire Causes Overeating appeared first on Dr. Deb Butler.

In this episode we go over how the mind works. I reintroduce the model, and talk about the thoughts you choose to think on a regular basis, called a belief system. These thoughts will automatically create weight loss or weight gain. I go over one of my students who has a fattening thought about chocolate … Ep 82 How to Stop Thinking Fattening Thoughts Read More » The post Ep 82 How to Stop Thinking Fattening Thoughts appeared first on Dr. Deb Butler.

In this episode we talk about how joy is created. Most of us think that it comes from things. You will find out by the end of this episode that joy is always a choice and lives inside your mind. You can get the joy worksheet by clicking here and follow along with me on … Ep 81 The Gift of Joy Read More » The post Ep 81 The Gift of Joy appeared first on Dr. Deb Butler.

In this episode I go over the physiological effect of being kind to yourself, and self-compassion versus self-criticism, since we’re all looking to feel better, more peaceful and calm. All we really have to do is learn how to soothe ourselves and we will create powerful hormones such as oxytocin, that will help us. It … Ep 80 Change Your Body by Being KIND! Read More » The post Ep 80 Change Your Body by Being KIND! appeared first on Dr. Deb Butler.

In this episode we talk about how to listen to your own body, not only to know when to eat, but also what moves you to do what you do. How do you make decisions for yourself? Do you let your mind run the show? OR do you try to connect to what your “spirit” … Ep 79 How to Know What to Do Next Read More » The post Ep 79 How to Know What to Do Next appeared first on Dr. Deb Butler.

This episode is about how to honor your own commitments to yourself, even though sometimes if feels very confusing and perhaps you don’t know how. I share with you two different authors who have helped me and who can help you too: Kristen Neff and Byron Katie. This is Kristen Neff’s definition of self compassion: … Ep 78 What To Do When You Don’t Know Read More » The post Ep 78 What To Do When You Don’t Know appeared first on Dr. Deb Butler.

In this episode I read to you a letter from a listener, about her aha moment around food and fun! This is what she wrote: I just wanted to share something with you. I have been listening to your podcasts from the beginning and episode 13, I think that was the one, was life changing. … Ep 77 The #1 Reason Why Eating Food Just for Fun is NO Fun! Read More » The post Ep 77 The #1 Reason Why Eating Food Just for Fun is NO Fun! appeared first on Dr. Deb Butler.

In this episode, I offer you a “real” treat for yourself. The treat of a free class to help you apply everything I’ve taught over the last 75 episodes. Join me Thursday, September 21, 2017 @ 1 p.m. Eastern, 12 noon Central, 11 a.m. Mountain, 10 a.m. Pacific. I know you’ve been learning from me, … Ep 76 Give Yourself a Real Treat Read More » The post Ep 76 Give Yourself a Real Treat appeared first on Dr. Deb Butler.

The definition of insanity is doing the same thing over and over and expecting a different result. This has got to stop. We’ve got to stop beating ourselves up, we’ve got to stop going on diets and programs that don’t work for our bodies, just so we can be thinner. We’ve got to stop thinking … Ep 75 Stop The Insanity! Finding a Kinder Way of Being Read More » The post Ep 75 Stop The Insanity! Finding a Kinder Way of Being appeared first on Dr. Deb Butler.

In this episode I talk about how to stop self-hate, and create self-love and self-kindness and why it’s so important to weight loss and happiness. If you’re looking for a better way and you know being mean to yourself isn’t working, this episode is for you! If you feel it, do it!! Follow me on … Ep 74 Stop Self-Hate! Read More » The post Ep 74 Stop Self-Hate! appeared first on Dr. Deb Butler.

In this episode I share thoughts from clients about why they eat too much. They sometimes think just because they have awareness and know they’re eating too much, that’s enough. That’s where the real work starts: How you respond to what you observe. Do you do it with kindness and curiosity or do you bring … Ep 73 Why You Eat Too Much. Put Away the Whips and Chains! Read More » The post Ep 73 Why You Eat Too Much. Put Away the Whips and Chains! appeared first on Dr. Deb Butler.

In today’s episode I interview and coach another podcast listener. Listen in and read her heartfelt letter below. She has achieved thinner peace. She will inspire you! “Yesterday after listening to Mindful Monday, I decided to post on my Facebook wall my transformation to date. The point wasn’t to make myself feel good… bahaha… I … Ep 72 Carol’s Story: How I Created Peace Inside Myself to Lose Weight! Read More » The post Ep 72 Carol’s Story: How I Created Peace Inside Myself to Lose Weight! appeared first on Dr. Deb Butler.

This episode is all about self-kindness or self-compassion, and how to use it when you’re watching yourself eating. I use Kristen Neff’s book on Self-Compassion and she says: “Self-compassion also requires taking a balanced approach to our negative emotions so that feelings are neither suppressed nor exaggerated. This equilibrated stance stems from the process of … Ep 71 If You’re in Menopause Stop Beating Yourself Up Read More » The post Ep 71 If You’re in Menopause Stop Beating Yourself Up appeared first on Dr. Deb Butler.

In this episode, listen in as I coach a podcast listener on her fears of gaining back her weight. If you’ve been afraid of being able to trust yourself after you’ve lost some weight, if you’re afraid it won’t last, or it’s just too hard to keep this up, then listen to my coaching session … Ep 70 If You’re in Menopause Don’t Believe Everything You Think Read More » The post Ep 70 If You’re in Menopause Don’t Believe Everything You Think appeared first on Dr. Deb Butler.

Today’s episode is all about how to create peace from the inside out. I show you how to start creating a peaceful mindset now using a powerful tool: Self-compassion. Most people know how to use compassion but have no idea how to use it for themselves. If you want to lose weight in this phase … Ep 69 Creating a thINNER Peace Lifestyle: The Art of Self-Compassion Read More » The post Ep 69 Creating a thINNER Peace Lifestyle: The Art of Self-Compassion appeared first on Dr. Deb Butler.

In this episode I give you a very specific tool to help you learn to master your mindset, and become aware of what you’re thinking. Thinner peace isn’t just about food, it’s about everything in your life, your relationships, your job, your home, the weather-everything! Most of my clients have become thin many times in … Ep 68 Creating the Mindset of ThINNER Peace in Menopause Read More » The post Ep 68 Creating the Mindset of ThINNER Peace in Menopause appeared first on Dr. Deb Butler.

Listen in as I read a letter from a podcast listener who would overeat at a party, and how she used the model to help her figure out what she was really thinking. It was so brilliant, I had to share this with you. If you overeat and don’t know why, this podcast will really … Ep 67 What’s Really Driving You to Overeat? Read More » The post Ep 67 What’s Really Driving You to Overeat? appeared first on Dr. Deb Butler.

In this episode we go over what my grandchildren and children in general have to teach us about how to eat less and feel more. I noticed with my grandkids who can’t talk yet, that they cry for most of their needs for physical and emotional. It’s up to the adults in their lives to … Ep 66 Eat Less and Feel More Read More » The post Ep 66 Eat Less and Feel More appeared first on Dr. Deb Butler.

In this episode I talk about my aha moment with my son BJ as he is visiting me here in Belize, and what it has to do with being in the present moment and eating. Here’s a quote from Lao Tzu that I use in the show: If you are depressed you are living in … Ep 65 How to Be Present When You Sit Down to Eat Read More » The post Ep 65 How to Be Present When You Sit Down to Eat appeared first on Dr. Deb Butler.

What do you think when you sit down to eat? That’s the question I pose to you today. Did you know that you even think something every time you sit down to eat? If you find it hard to control yourself around certain meals or foods, I want to show you how it’s not the … Ep 64 Oh, Those Fattening Thoughts! Read More » The post Ep 64 Oh, Those Fattening Thoughts! appeared first on Dr. Deb Butler.

We are continuing with the model, and how it applies to the food you eat or don’t eat. Many of my clients and students believe certain foods cannot be resisted. They have believed this for so long, they believe this to be a fact, BUT, it’s just a thought, that’s all. Listen in today as … Ep 63 The Only Way to Resist Temptations Read More » The post Ep 63 The Only Way to Resist Temptations appeared first on Dr. Deb Butler.

In this episode I talk about the model and relate it to losing weight in the summer. Most women think summer is the time to eat and celebrate and vacation and not pay attention to themselves. They either made it into their swimming suits OR NOT! Find out why summertime really is the best time … Ep 62 How to Use Summertime to Lose Weight Read More » The post Ep 62 How to Use Summertime to Lose Weight appeared first on Dr. Deb Butler.

This is the #1 tool that I use for all my coaching and self-coaching. It is called the model and it looks like this: Listen as I explain how to use this simple tool to achieve permanent weight loss during menopause. It’s not what you’re eating, (the A line in the model), but what you’re … Ep 61 The Model of How Your Mind Works Read More » The post Ep 61 The Model of How Your Mind Works appeared first on Dr. Deb Butler.

In this episode, we discuss that there are only two things you can do with extra food on your plate when you’re not hungry any more. You throw it away in the waste can (waste it) or you eat it anyway and “waist” it. It’s really good to know you can eat anything you want … Ep 60 How to Stop “Waisting” Food to Lose Weight Read More » The post Ep 60 How to Stop “Waisting” Food to Lose Weight appeared first on Dr. Deb Butler.

In this episode, I create a brand new transition called MENOPOSITIVITY instead of menopause. I work with a lot of women who are angry at their bodies as they go through menopause. One of the things I always ask them is, “What might be good about it? What’s the positive side of this most natural … Ep 59 Menopositivity Read More » The post Ep 59 Menopositivity appeared first on Dr. Deb Butler.

In this episode I discuss a client who took better care of her dog than herself. Her thoughts around her dog are amazing and led to some revolutionary new thoughts about her own self-care. I wrote a blog about her that I’m including below and we’re using the same analogy with exercise in this podcast. … Ep 58 What Your Favorite Pet & Your Body Have in Common Read More » The post Ep 58 What Your Favorite Pet & Your Body Have in Common appeared first on Dr. Deb Butler.

In this episode, I explore with a podcast listener why she likes to eat M&M’s at night. The funny thing about coaching her, was that she already figured out what she was looking for during her night time eating and it was something she couldn’t find in the M&M’s. Listen in as I tell you … Ep 57 The #1 Secret to Night Time Eating Read More » The post Ep 57 The #1 Secret to Night Time Eating appeared first on Dr. Deb Butler.

In this episode, I explore a coaching session with one of my students. She’s been really working hard on changing her thoughts and eating healthy. She wanted to be coached on why she chose to eat rolls at dinner when she clearly wasn’t planning on it. I asked her to tell me where her physical … Ep 56 Looking for Joy in all the Wrong Places Read More » The post Ep 56 Looking for Joy in all the Wrong Places appeared first on Dr. Deb Butler.

Today I read you a quote from one of my favorite authors Anne Lamott. I find after working with women for the last 10 years, that they are constantly comparing themselves to other women and making themselves feel bad. Anne Lamott puts it brilliantly in this quote: Everyone is screwed up, broken, clingy, and scared, … Ep 55 Stop Comparing Your Insides to Someone Else’s Outsides Read More » The post Ep 55 Stop Comparing Your Insides to Someone Else’s Outsides appeared first on Dr. Deb Butler.

In today’s episode, I talk about my experience of having my family visiting me here in Belize. My daughter in law Jessica is a wonderful mother to my grandchildren, and it makes me think of my clients. She has the mindset that she will do whatever it takes to make her sure her children get … Ep 54 Thoughts That Create Excellent Self-Care Read More » The post Ep 54 Thoughts That Create Excellent Self-Care appeared first on Dr. Deb Butler.

In this episode I interview one of my very favorite clients on how she has successfully changed her mindset of feeling powerless around food and her body. She used to believe she was powerless and couldn’t control herself around food, and if she was around it, she would have to eat it. She believed she … Ep 53 How to Stop Feeling Powerless Around Food — Jeanette’s Story Read More » The post Ep 53 How to Stop Feeling Powerless Around Food — Jeanette’s Story appeared first on Dr. Deb Butler.

I recently had a letter from another podcast listener who lost 15 pounds following my program! Today I will read you her letter about deprivation and then let you listen in to a real coaching session I did with her, with her permission, of course. This is what she wrote: Thank you for your podcasts, … Ep 52 Coaching Holly: Deprivation and Restriction Read More » The post Ep 52 Coaching Holly: Deprivation and Restriction appeared first on Dr. Deb Butler.

In this episode, I discuss a client and how she thinks and feels about visiting her mother-in-law. It’s not positive and when she visits, she gains weight. Listen in as she changes this result by changing her thoughts and her feelings ahead of time. I also invite you to read my blog: The Gift of … Ep 51 How to Start When You Don’t Feel Like It Read More » The post Ep 51 How to Start When You Don’t Feel Like It appeared first on Dr. Deb Butler.

In this episode, we discuss one of the main ways your body has of getting your attention in menopause is by weight gain. Menopause is a time to reflect on how you’ve been treating your body. Maybe you’ve gotten away with bad eating habits with no weight gain or ill health, until you hit menopause. … Ep 50 What To Do When Feeling Powerless Read More » The post Ep 50 What To Do When Feeling Powerless appeared first on Dr. Deb Butler.

In this episode, I talk about how food influences how you think about food. In the previous 48 episodes, I focused more on how your mind affects what and how you eat, (which, of course, is true.) When working with my individual clients I always work on their mindfulness around food first. Once they become … Ep 49 How to Change Your Desire to Overeat by Changing What You Eat Read More » The post Ep 49 How to Change Your Desire to Overeat by Changing What You Eat appeared first on Dr. Deb Butler.

In this episode, I answer a podcast listener’s question that she asked me on Facebook. I thought it was so common, I wanted to address it on this episode to help as many of you as possible with the same problem. Here’s her question: Do you have any tips for feeling somewhat burnt out on … Ep 48 What to do When You Feel Burned Out Read More » The post Ep 48 What to do When You Feel Burned Out appeared first on Dr. Deb Butler.

In today’s episode, I read a podcast listeners letter. It addresses the problem of her difficulty with being able to be kind to herself when she found herself eating emotionally. This is a heartfelt letter, and I wanted to share it because I know many of you have the same issue. Learning self-compassion is utmost … Episode 47 What To Do When You THINK You Have Lost or Failed Read More » The post Episode 47 What To Do When You THINK You Have Lost or Failed appeared first on Dr. Deb Butler.

I keep coming to the same place where I must make the same decision for myself: Am I worth it or am I not? You do too, even if you’re not aware that you are. This podcast is always bringing us back to paying attention to what’s going on in our minds without judgment. This … Ep 46 Just Because It’s Hard Doesn’t Mean You’re Not Worth It Read More » The post Ep 46 Just Because It’s Hard Doesn’t Mean You’re Not Worth It appeared first on Dr. Deb Butler.

Today’s episode dives into what a craving is and isn’t. I have many clients who say they had cravings for something crunchy or something sweet. A craving is a negative emotion on the emotional hunger scale. Listen in as talk about when to an honor cravings and when to recognize it’s not serving you or … Ep 45 How to Control Your Cravings Read More » The post Ep 45 How to Control Your Cravings appeared first on Dr. Deb Butler.

In this episode, we discuss how changing the way you think about your weight loss journey, can change your journey. I tell you about a client who adapted that thought in her business and it created a very successful business. But when it came to her personal care and weight loss, she believed she would … Ep 44 Failure is Not an Option When it Comes to Weight Loss Read More » The post Ep 44 Failure is Not an Option When it Comes to Weight Loss appeared first on Dr. Deb Butler.

In this episode, it’s all about the top 3 tools from my last 42 episodes. They are: the Physical and Emotional Hunger Scale the Waste Food tool the Creating Joy tool If you want more reinforcement, I’m offering another program called Free at Last Over 40 on my website for any podcast listener for 50% … Ep 43 Top 3 Tools for Weight Loss in 2017 Read More » The post Ep 43 Top 3 Tools for Weight Loss in 2017 appeared first on Dr. Deb Butler.

In this episode I teach you about the body compass, by using my own experience of moving to Belize. My favorite place to write to you is a coffee shop, and today is extra special because this picture is my view from the one I’m currently working in. I’m going to be living in Belize … Ep 42 Getting Out of Your Comfort Zone Read More » The post Ep 42 Getting Out of Your Comfort Zone appeared first on Dr. Deb Butler.

In this episode, we discuss why knowing what your challenges are ahead of time will help you succeed at anything, including weight loss. I use one of my clients to help you understand how this can work for you. Since my client was ending her program with me, I always like them to know what … Ep 41 Handling Your Challenges Ahead of Time Read More » The post Ep 41 Handling Your Challenges Ahead of Time appeared first on Dr. Deb Butler.

In this episode, I read to you a couple of letters from my listeners. I find that many of my clients and listeners alike are professional and successful in all other areas of their lives but their body and their weight. Today I read those letters to you and discuss what to do when you … Ep 40 Thinner Peace for the Professional Woman Read More » The post Ep 40 Thinner Peace for the Professional Woman appeared first on Dr. Deb Butler.

In this episode, I talk about how I work with women who have very successful careers, but feel powerless around their weight. I share a story about one of these clients with you today. We had an amazing session and I think it can really help you too. She’s a very successful lawyer, who just … Ep 39 How to Use Your Successful Mindset to Lose Weight Read More » The post Ep 39 How to Use Your Successful Mindset to Lose Weight appeared first on Dr. Deb Butler.

In this episode I let you listen to a real coaching session from a podcast listener who wrote me a letter. Here is part of her letter: I am finding it easy to grasp and understand the physical hunger scale and the four types of eating. I find I am able to observe myself, gauge … Ep 38 Why Being Smart Doesn’t Help You Lose Weight Read More » The post Ep 38 Why Being Smart Doesn’t Help You Lose Weight appeared first on Dr. Deb Butler.

In this episode I give you some gifts to think about. How can you create more faith and more joy in your life. Please take what you want from the following blogs on joy and faith. Use them to direct your mind when it needs to be redirected. I recently copied someone’s Facebook post about … Ep 37 Faith and Joy — The Gifts that Keep Giving Read More » The post Ep 37 Faith and Joy — The Gifts that Keep Giving appeared first on Dr. Deb Butler.

I was talking to one of my clients who has not only lost a lot of weight, but really is changed from the inside out. She is successful in many areas of her life but when she came to me, she felt powerless with her weight gain. She had been on endless diets, and was … Ep 36 How to Use Empowering Thoughts During the Holidays Read More » The post Ep 36 How to Use Empowering Thoughts During the Holidays appeared first on Dr. Deb Butler.

This episode is all about the poisonous thoughts that sabotage you. YOU never sabotage you, but those thoughts are the culprit. Those sneaky little sentences running around your head, that you just think are true, and never question them. In this episode, I read a listener’s letter and I go over my thoughts as I … Ep 35 The Poisonous Thoughts of Weight Gain Read More » The post Ep 35 The Poisonous Thoughts of Weight Gain appeared first on Dr. Deb Butler.

Holiday season makes us go crazy about food. We think that we can easily lose weight after eating more than we ought to. However, this mindless thinking must stop. End the insanity, and find out how to still lose weight this holiday season. In this episode, I will walk you through this “insanity” and how … Ep 34: How to Stop the Insanity and Lose Weight During the Holiday Season Read More » The post Ep 34: How to Stop the Insanity and Lose Weight During the Holiday Season appeared first on Dr. Deb Butler.

Last week we discussed IQ, EQ and my newly developed MQ. As a review, IQ (intelligence quotient) is a total score derived from one of several standardized tests designed to assess human intelligence. The abbreviation “IQ” was coined by the psychologist William Stern for the German term Intelligenzquotient, his term for a scoring method for … Ep 33 How to Change Your Mindfulness Quotient During the Holidays Part 2 Read More » The post Ep 33 How to Change Your Mindfulness Quotient During the Holidays Part 2 appeared first on Dr. Deb Butler.

In today’s episode, we talk about IQ, EQ and how to develop your MQ (Mindfulness Quotient). IQ (Intelligence Quotient) is a total score derived from several standardized tests designed to assess human intelligence. The abbreviation “IQ” was coined by the psychologist William Stern for the German term Intelligenzquotient, his term for a scoring method for … Ep 32 What’s Your Mindfulness Quotient? Part 1 Read More » The post Ep 32 What’s Your Mindfulness Quotient? Part 1 appeared first on Dr. Deb Butler.

Your partner is feeling sad about something that happened at work. Your friend is worried about something. For some reason, you can’t stop thinking about it — you feel a need to jump in and help. You’ve probably experienced feeling attached to other people’s situations. But if you put your attention and emotion to others, … Ep 31: Why You Should Learn Detachment During the Holidays Read More » The post Ep 31: Why You Should Learn Detachment During the Holidays appeared first on Dr. Deb Butler.

In this episode, I talk about how you can connect to the pure joy of eating a food or foods and connect to the pure joy of the moment. They don’t have to be treated separately. I provide examples from two clients and how they used the celebration of the moment to DISCONNECT from their … Ep 30 Menopause is Finally the Time to Separate the Joy of Eating from the Joy of Celebrating Read More » The post Ep 30 Menopause is Finally the Time to Separate the Joy of Eating from the Joy of Celebrating appeared first on Dr. Deb Butler.

This episode is all about where you are now, and what have you been noticing now that you’ve been doing this for a while. I review my basic tools: self-compassion, mindfulness, the emotional and physical hunger scale, food journals and the types of eating. Many people need to learn to adjust their numbers as they … Ep 29 Review of Our Weight Loss and Hunger Scale Tools So Far Read More » The post Ep 29 Review of Our Weight Loss and Hunger Scale Tools So Far appeared first on Dr. Deb Butler.

In this episode we discuss what the mindful next step is when you go off the rails. I have a lot of clients who tell me they went off the rails when they overate non-fuel foods at a meal. Most of them seem to make it mean they were “bad” and as long as they … Ep 28 Using Mindfulness to Stay on the Rails After a Binge Read More » The post Ep 28 Using Mindfulness to Stay on the Rails After a Binge appeared first on Dr. Deb Butler.

In this episode we will talk about how guilt comes from your thoughts. If you don’t understand this, I will make it much clearer by the end of this podcast. My guess is for those of you who suffer from too much guilt, your brain is trained to think the same thoughts over and over … Ep 27 You Can’t Eat Guilt. Guilt Is Not a Food Group, Especially During Menopause Read More » The post Ep 27 You Can’t Eat Guilt. Guilt Is Not a Food Group, Especially During Menopause appeared first on Dr. Deb Butler.

Today’s episode is all about wasting food and what you think about that. Because how you think about about wasting food will determine how you treat your body. If you think you must always eat the food on your plate, your weight will probably always be a problem. I share with you an incident with … Ep 26 You Are Not Wasting Food When You Don’t Clean Your Plate Read More » The post Ep 26 You Are Not Wasting Food When You Don’t Clean Your Plate appeared first on Dr. Deb Butler.

In this episode we will discuss how to put yourself first, make yourself your #1 project and make your other projects secondary to YOU. You know how to do this because you know how to do big projects, but you have never considered yourself your major project. I’ve been talking a lot to you about … Ep 25 Project You. Putting Yourself First To Lose Weight Read More » The post Ep 25 Project You. Putting Yourself First To Lose Weight appeared first on Dr. Deb Butler.

In today’s episode I talk about the hunger scale and how listening to other sensations in your body, or becoming a body whisperer, can also help you reconnect to your own body to lose weight and feel great. I taught you the hunger scale in podcast #2 so if you don’t know that, go back … Ep 24 Becoming a Body Whisperer — The Secret of Mindfulness Read More » The post Ep 24 Becoming a Body Whisperer — The Secret of Mindfulness appeared first on Dr. Deb Butler.

In this episode I continue with our discussion on the effects of stress on your body and weight gain. Fact: The brain and body are designed to want to eat during stress. You must know this and relearn a new pathway for your brain. In this episode I introduce you to the hormone called Ghrelin. … Ep 23 How Stress Makes You Fat — Part 2 Read More » The post Ep 23 How Stress Makes You Fat — Part 2 appeared first on Dr. Deb Butler.

In this episode I go over the effects of stress on your body, specifically talking about the hormone Cortisol and its connection to menopause. Now, I don’t want you stress out over the fact that stress makes you fat, but I do want you to pay attention! I’m going to assume everyone who is getting … Ep 22 How Stress Makes You Fat, Especially in Menopause — Part 1 Read More » The post Ep 22 How Stress Makes You Fat, Especially in Menopause — Part 1 appeared first on Dr. Deb Butler.

Welcome to Episode 21! Today I am sharing with you how you can be mindful in social situations when eating and drinking with other people. Many of my clients believe they can’t handle social situations, but this is just a limiting belief they have learned. I go over a letter from one of my listeners … Ep 21 How to be MindFUL in Social Situations and Not MindLESS When Eating and Drinking Read More » The post Ep 21 How to be MindFUL in Social Situations and Not MindLESS When Eating and Drinking appeared first on Dr. Deb Butler.

In today’s episode we’re going to cover how to mindfully celebrate without over indulging in food or drink. So many of my clients and myself really believed we couldn’t celebrate without overdoing food and drink. It was my excuse to lose myself. Since my birthday, my anniversary and my husband’s birthday all fall within 6 … Ep 20 Learn How to Celebrate Without Overeating or Over Drinking Read More » The post Ep 20 Learn How to Celebrate Without Overeating or Over Drinking appeared first on Dr. Deb Butler.

In this episode we discuss the importance of planning a joy eat every day on purpose. I find it freeing for my clients and it also helps them to think they can eat anything they want. Because they can. There is no deprivation or restriction. I review the different tools we use, and then go … Ep 19 Learning to Change the Feelings of Deprivation and Restriction to Lose Weight Read More » The post Ep 19 Learning to Change the Feelings of Deprivation and Restriction to Lose Weight appeared first on Dr. Deb Butler.

In this episode we discuss the attitude of gratitude. I go over how grateful I am for you, my listener, and how that makes me want to produce amazing podcasts. I also share some of my podcast listener reviews and some mini sessions where the people describe how well they’re doing as they’re listening to … Ep 18 How Gratitude Can Help You Lose Weight and Sharing Read More » The post Ep 18 How Gratitude Can Help You Lose Weight and Sharing appeared first on Dr. Deb Butler.

Many people think the kitchen is a gathering place when they THINK they don’t have anything to do. I have so many clients who wander through their kitchens and cupboards looking for something to do when they’re bored. In this episode I give an example of another real coaching session with one of my listeners … Ep 17 How to be More Mindful and Learn to Gently Stop Yourself from Fog or Binge Eating When You’re Bored Read More » The post Ep 17 How to be More Mindful and Learn to Gently Stop Yourself from Fog or Binge Eating When You’re Bored appeared first on Dr. Deb Butler.

In this episode I explain to you what it was like for me when I was in menopause and weight loss was slow as molasses. It was nothing like before menopause. I explain why I was sabotaging myself, and why you might be doing the same. In the “good old days” (before menopause) I could … Ep 16 How to Stop Sabotaging Yourself When Losing Weight in Menopause Read More » The post Ep 16 How to Stop Sabotaging Yourself When Losing Weight in Menopause appeared first on Dr. Deb Butler.

Today we’re going to go deeper into binge eating (in my program I call it storm eating.) I’m using another example of another client who was angry. Anger is the most common feeling women have a hard time dealing with. I used this client because she’s newer and hasn’t started journaling yet. I want to … Ep 15 Binge Eating: Dealing With The Anger vs Binge Eating Read More » The post Ep 15 Binge Eating: Dealing With The Anger vs Binge Eating appeared first on Dr. Deb Butler.

One of the hardest emotions for women to feel is anger. I have more clients who eat their anger than any other emotion. I’ve told you before that binging or storming is always a result of a strong negative emotion or negative on the Emotional Hunger Scale. As young girls, we were taught anger is … Ep 14 Binge Eating: You Can’t Binge Eat Mad. Anger is Not a Food Group Read More » The post Ep 14 Binge Eating: You Can’t Binge Eat Mad. Anger is Not a Food Group appeared first on Dr. Deb Butler.

This episode is all about starting this new way of mindful eating and thinking. I show you how to start, by using the meals that bring up the least emotion first. We are starting with small steps that are really easy, to create bigger results over time. Starting is the hardest part of any process. … Ep 13 Starting Your Mindful Weight Loss Journey When You Don’t Know How Read More » The post Ep 13 Starting Your Mindful Weight Loss Journey When You Don’t Know How appeared first on Dr. Deb Butler.

In this episode you will see how you can make exercise ridiculously easy. Exercise + Joy = play When you think of exercise, how does it make you feel? If it’s not positive, then this episode is for you. By now you know whatever you do comes from how you feel, and if you’re dreading … Ep 12 How to Make Exercise Ridiculously Easy! Read More » The post Ep 12 How to Make Exercise Ridiculously Easy! appeared first on Dr. Deb Butler.

Joy is not in things, it is in us. In this episode we discuss how much happiness you get from food every day. How much joy do you get from life? Here’s the thing: many new clients, myself included, thought 70-80% of happiness came from eating. I didn’t realize at the time that means I’m … Ep 11 How to Feel Happy by Creating Joy to Lose Weight Read More » The post Ep 11 How to Feel Happy by Creating Joy to Lose Weight appeared first on Dr. Deb Butler.

This episode is all about night-time eating. This is a big problem for many of my clients and it is different for everyone. Many people storm or binge eat during this time, so I thought I would give a real life coaching session and how mindfulness helps storm eating, or what is commonly referred to … Ep 10 Real Life Moment: How To Stop Binge Eating Using Mindfulness Read More » The post Ep 10 Real Life Moment: How To Stop Binge Eating Using Mindfulness appeared first on Dr. Deb Butler.

Today’s show is dedicated to helping you understand how to cultivate mindfulness on your journey to losing weight, and understanding that part of mindfulness is using compassion as a tool to help you objectively see what’s going on with curiosity instead of punishment. All the tools we have gone over so far will be utilized … Ep 9 Using Compassion to Strengthen Self Control Read More » The post Ep 9 Using Compassion to Strengthen Self Control appeared first on Dr. Deb Butler.

Now, I want to introduce you to my food journal. The difference in my food journals and anything you’ve ever used before, is the real purpose of this food journal is to find out more about what goes on in that mind of yours using all the tools I’ve taught you so far: PHS, EHS … Ep 8 Using a Food Journal or Food Diary to Build Mindful Eating Habits Read More » The post Ep 8 Using a Food Journal or Food Diary to Build Mindful Eating Habits appeared first on Dr. Deb Butler.

Part 2 of 4 Types of Eating: To lose weight you must be aware of why you are eating so you can stop mindless eating. In this episode I discuss fog and storm eating, how it looks and how you can help yourself by knowing which category you are in. It’s also very important to … Ep 7 How to Stop Mindless Eating and Curb Emotional Eating Read More » The post Ep 7 How to Stop Mindless Eating and Curb Emotional Eating appeared first on Dr. Deb Butler.

In this episode I go over in detail fuel food and joy eating, and wrapping your mind around thoughts that will help you lose weight and feel great. It all starts in the mind, right? To get your free copy of the Thinner Peace in Menopause and Beyond Podcast Companion Workbook please go to https://drdebbutler.com/change. … Ep 6 Mindfully Embracing Healthy Foods and Pleasure Eating During Weight Loss Read More » The post Ep 6 Mindfully Embracing Healthy Foods and Pleasure Eating During Weight Loss appeared first on Dr. Deb Butler.

As we’re learning mindfulness, we’re learning to watch ourselves and observe. I have a new tool to help you with your observations, The 4 Types of Eating. Now when you look at yourself as you’re eating you will decide if you’re fuel eating, joy eating, fog eating or storm eating. Just go to https://drdebbutler.com/change to … Ep 5 Mindfulness and Identifying Your Eating Styles to Help You Lose Weight Read More » The post Ep 5 Mindfulness and Identifying Your Eating Styles to Help You Lose Weight appeared first on Dr. Deb Butler.

In today’s episode we are going to learn how to apply the EHS and PHS to real life situations, and how to observe what you see in yourself with compassion. You need to KNOW what you do and what you THINK on a regular basis. Instead of using punishment as your weapon of choice, you … Ep 4 Some Real Life Physical and Emotional Scenarios and Using Mindfulness Read More » The post Ep 4 Some Real Life Physical and Emotional Scenarios and Using Mindfulness appeared first on Dr. Deb Butler.

In today’s episode you will learn to differentiate your emotional hunger from your physical hunger. I will teach you my intuitive emotional hunger scale and how you can easily apply it every time you sit down to eat. This is the next step in helping you learn to trust yourself and your body around food. … Ep 3 The Emotional Hunger Scale for Weight Loss Read More » The post Ep 3 The Emotional Hunger Scale for Weight Loss appeared first on Dr. Deb Butler.

In today’s episode we’re talking about how to pay attention to your basic physical hunger, and how to use my innovative physical hunger scale (PHS). You will learn for yourself when it’s time to start eating and when it’s time to stop. To get a FREE COPY of my complete program with all the tools, … Ep 2 The Physical Hunger Scale in Menopause to Lose Weight Read More » The post Ep 2 The Physical Hunger Scale in Menopause to Lose Weight appeared first on Dr. Deb Butler.

In Menopause, physical hunger decreases due to metabolism decreasing. Learn to trust yourself around food again. Welcome to the first episode of Thinner Peace in Menopause and Beyond podcast. In today’s podcast we’re going to learn how to connect to your most basic instinct: eating. It sounds funny, but unfortunately if you’re a lot like … Ep 1 Thinner Peace in Menopause, Weight Loss and Beyond Read More » The post Ep 1 Thinner Peace in Menopause, Weight Loss and Beyond appeared first on Dr. Deb Butler.