In this episode, Keysa invites women to break free from the exhausting cycle of dieting, overeating, and self-criticism, offering hope and actionable steps to find food freedom. 

Drawing from personal experiences with restrictive diets and their inevitable failures, Keysa highlights how deprivation and unrealistic rules set us up to fail, not a lack of willpower. 

The episode shifts focus from restriction to abundance, encouraging the addition of nourishing foods, joyful movement, mindfulness, and self-compassion to everyday life. 

It provides a clear path to stepping off the diet rollercoaster for good. 

Become a sponsor of the Lose Your Cravings Podcast here!

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Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

In this episode Keysa explores the power of planning and how it can transform your relationship with food, exercise, and self-care. 

When we don’t plan, we leave our choices and outcomes to chance, often leading to frustration, missed goals, and feeling out of control. 

By taking small, intentional steps to plan, we guide ourselves toward a life that aligns with our values and goals. 

Through strategies like starting small, being flexible, planning for your future self, making planning enjoyable, and celebrating your wins, you can break free from the overwhelm and create a life that feels empowering and balanced. 

Planning isn’t about perfection—it’s about creating possibilities and taking control of your journey.

Become a sponsor of the Lose Your Cravings Podcast here!

patreon.com/loseyourcravings

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

In this episode Keysa explores the transformative power of shifting your language around food, body, and exercise to break free from negative patterns and embrace balance and self-compassion. 

She highlights how phrases like "I can't," "I have to," or "I'll never" reinforce feelings of deprivation and failure, making it harder to achieve lasting change. 

By replacing these with empowering, neutral statements such as "I choose foods that feel good" or "I move my body to feel strong," women can shift their mindset, improve their relationship with food, and build sustainable habits. 

Through practical strategies like reframing negative thoughts, using intentional "I am" statements, and cultivating awareness, Keysa shows how changing the way we speak to ourselves can create freedom, trust, and confidence in both our choices and our bodies.

Become a sponsor of the Lose Your Cravings Podcast here!

patreon.com/loseyourcravings

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

Being in a rut with food and movement is something many women experience, especially those struggling with cravings, emotional eating, and inconsistent habits. It’s not a sign of failure but a signal to pause and reflect.

This episode shared Sarah’s story—how she felt stuck, frustrated, and disconnected from her body and her goals. Through self-compassion and curiosity, Sarah learned to acknowledge her rut without judgment and took small, intentional steps to rebuild her habits in a way that felt joyful and sustainable.

Key steps to getting out of a rut include:

1. Acknowledge your rut without self-criticism.
2. Reflect on what’s happening in your life with curiosity.
3. Start small and celebrate progress, not perfection.
4. Reconnect with your body’s signals and focus on what feels good.
5. Find joy in movement and meals.
6. Respond to self-criticism with kindness and compassion.

This process is about letting go of perfection, embracing progress, and building trust with yourself. You are not stuck forever, and small, compassionate steps can help you find peace, freedom, and joy in your relationship with food and movement.

Become a sponsor of the Lose Your Cravings Podcast here!

patreon.com/loseyourcravings

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me!

In this episode Keysa explores how to "Ditch the Wagon for Good" by embracing balance over perfection, specifically for women who have struggled with multiple diets and the frustration of falling off track. 

She challenges the all-or-nothing mindset of dieting and explains how lasting success comes from balance, not perfection. 

She also discusses the freedom that comes from letting go of food rules and the idea of "good" and "bad" foods, and how to build a healthy, sustainable relationship with food.

In this episode, you’ll find three practical strategies to help you find balance:

1. Stop labeling foods as good or bad.
2. Focus on adding nourishing habits rather than restricting food.
3. Practice self-compassion and kindness toward yourself.

By shifting from restrictive diets to a balanced approach, you'll experience greater control, peace around food, and a more fulfilling, sustainable lifestyle.

Become a sponsor of the Lose Your Cravings Podcast here!

patreon.com/loseyourcravings

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

In today’s episode, we’re tackling a common struggle—feeling desperate to lose weight quickly. 

Have you ever found yourself wanting to drop 10 pounds in a week? You're not alone. Our society constantly pushes the idea that thinner is better, and diet culture convinces us that fast weight loss is the answer to happiness. But the truth is, rapid weight loss isn't healthy or sustainable.

We explore why cultural and societal pressures, fear, and diet culture contribute to this mindset and why quick-fix solutions often lead to burnout, frustration, and even weight gain. More importantly, we’ll dive into actionable steps to shift your mindset. From planting the seeds of long-term health to letting go of the scale as your measure of success, we focus on building lasting, healthy habits.

Imagine a life where you feel strong, confident, and at peace with your body—without the pressure to lose weight fast. Tune in to learn how to break free from the quick-fix trap and nurture a healthier relationship with yourself and your body.

Key Takeaway: Lasting change doesn’t come from quick fixes. By focusing on long-term health, self-compassion, and sustainable habits, you can create a life that’s not defined by your weight but by how strong, confident, and empowered you feel.

Become a sponsor of the Lose Your Cravings Podcast here!

patreon.com/loseyourcravings

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

In this episode, we're diving into a powerful topic: how to manage your emotions and how this ties directly into emotional eating. If you’ve ever found yourself reaching for food when you're stressed, anxious, or sad, this episode is for you. We explore what emotions truly are—simply physical sensations in the body—and how resisting or avoiding them often leads to emotional eating.

You'll learn about the three common ways we deal with emotions: resisting, avoiding, and allowing. We discuss why resisting or avoiding emotions can intensify the feelings and lead to more stress, guilt, and emotional eating. On the flip side, we talk about how allowing yourself to experience emotions—like waves passing through—can lead to healthier, more mindful habits around food.

We also share practical steps to help you begin allowing emotions, such as naming the emotion, feeling it fully, and staying present in the moment. Tune in for actionable insights on how to break free from emotional eating and start building emotional resilience.

Key Takeaway: Emotions are just temporary sensations. By learning to allow and fully experience them, you can break the cycle of emotional eating and create a healthier, more empowered relationship with food.

Join us as we navigate the waves of emotions!

Become a sponsor of the Lose Your Cravings Podcast here!

patreon.com/loseyourcravings

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

Welcome to the Lose Your Cravings Podcast...Taking a mindful approach to reducing your cravings once and for all with your host, Keysa Amaro Certified Integrative Health Coach.

In this episode, I’m thrilled to welcome Claire Cetti, a PCI Certified® Parent Coach, Positive Parenting Educator, and Corporate/Paid Leave Coach. Known as the "Yell-less Mom Coach," Claire has been helping moms manage frustration, anger, and emotional overwhelm for nearly a decade. Using her signature *C.A.R.E.S. Approach to Parenting*, Claire empowers parents to break generational patterns of emotional immaturity and cultivate calmer, more connected families.

Today, we’re discussing a crucial aspect of personal and family well-being: boundaries. Claire will walk us through what boundaries truly are, how to set them effectively, and, most importantly, how to uphold them, especially in challenging situations. We'll explore how boundaries play a pivotal role in parenting, how they help manage stress, and how they can transform relationships—both with our children and ourselves.

**What We Cover:**

- Claire’s personal journey, including the pivotal day in July 2003 that changed her parenting approach forever.

- What a boundary really is, and why it's less about controlling others and more about protecting your own emotional space.

- Why boundaries are essential for maintaining healthy relationships and reducing stress in everyday life.

- A step-by-step guide on how to set clear, effective boundaries.

- Why it can be difficult to uphold boundaries and tips for staying consistent.

- The importance of boundaries in parenting—how to set them with your children and the positive effects they have on family dynamics.

- The connection between boundaries and stress, and how setting boundaries can bring peace and calm to your life.

**Guest Info & Free Gift**  

You can learn more about Claire and her work through her website, social media, and free resources for parents looking to yell less and connect more. She works with moms to help them navigate emotional challenges and set boundaries that create healthier environments.

**Follow Claire:**

- Website

- Social: Instagram

- Free Gift

If you're a parent struggling to manage emotions like frustration or yelling, or simply want to create stronger boundaries in your life, this episode is for you. Claire’s insights can help you set the foundation for a more peaceful, balanced, and connected life.

Welcome to the Lose Your Cravings Podcast...Taking a mindful approach to reducing your cravings once and for all with your host, Keysa Amaro Certified Integrative Health Coach.

Today we’re diving deep into a topic that might hit close to home: *Food Drama.* But here’s the twist—I'm going to approach it from an angle you might not expect.

What We Cover:

- The emotional drama tied to food and weight: why we play this exhausting game of restriction, indulgence, and guilt.

- How we get addicted to the chaos of emotional eating and why it keeps us stuck.

- Why healing your relationship with food and body might feel boring—but that’s actually a good thing.

- What happens when you drop the drama and how it frees up mental space, energy, and time for the things that truly matter.

- How stability in your relationship with food leads to a peaceful, guilt-free life, free from emotional eating and negative body thoughts.

**Key Takeaway:**

The “boredom” of no longer obsessing over food and weight is the gateway to true freedom. It’s about letting go of the highs and lows and embracing a balanced, peaceful relationship with your body.

**Reflect:**

How much of your time and energy is consumed by food and body drama? What could you accomplish if you let go of it?

Tune in to find out how dropping the drama could be the biggest relief you didn’t know you needed.

**Call to Action:**  

Take some time today to reflect—what would life look like if you stepped off the food and body drama rollercoaster? What could you create? Who could you become?

Join the Nourished Mind + Body Community here!

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Get access to more episodes here!

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.

Welcome to the Lose Your Cravings Podcast...Taking a mindful approach to reducing your cravings once and for all with your host, Keysa Amaro Certified Integrative Health Coach.

In this episode of the "Lose Your Cravings" podcast, the Keysa delves into the often overlooked impact of diet and wellness culture on men. 

While these topics are frequently associated with women, men also face significant pressures to conform to societal standards of masculinity and physical appearance. 

The discussion highlights how men are encouraged to achieve unrealistic body ideals, such as having big muscles, a lean physique, and other stereotypical masculine traits. 

This episode also explores how these pressures can lead to unhealthy behaviors, including disordered eating, excessive exercise, and mental health struggles. 

Keysa emphasizes the importance of understanding and addressing how these cultural expectations affect men, both for those who interact with them and for men themselves, to foster a more inclusive conversation around body image and wellness.

Join the Nourished Mind + Body Community here!

Get my FREE Guide: Break Free From Nighttime Eating

Want to dive deeper into ending your cravings and overeating once and for all? → Book a call with me! 

Get access to more episodes here!

Keysa Amaro helps women manage their emotional eating and cravings without deprivation or complicated meal plans so they can show up fully in their life and career.