if you’ve ever felt anxious about food during the holidays - worried about overeating, guilt or “starting fresh in january” - this one’s for you. 🤍

in this episode, i share exactly how to navigate holiday meals, parties and family gatherings without spiraling into restriction, shame or food anxiety.

you’ll learn:

• the mindset shift that helps you enjoy food without guilt
• my practical holiday eating strategies that actually work (without restriction)
• what to do if you overeat or feel guilty
• how to stay calm and confident around food all season long

this isn’t about “being good.” it’s about feeling grounded, nourished and present - so you can enjoy the holidays for what they’re meant to be: connection, joy and peace.

if this episode helps you feel calmer about food this season, hit like + subscribe for more holistic health, mindset and food-freedom tips.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

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your menstrual cycle holds the key to easier, sustainable weight loss 💛

if you’ve ever felt like your motivation, cravings or progress change week to week - it’s not willpower. it’s your hormones.

in this episode, you’ll learn:

• how your 4 cycle phases impact hunger, energy, and metabolism
• what + how to eat during each phase for fat loss without restriction
• why you crave carbs before your period (and why that’s actually a good thing)
• how to use your hormones to support metabolism, workouts, and recovery
• the biggest mistakes women make with cycle syncing (and how to avoid them)

this isn’t about dieting harder. it’s about syncing smarter.

you’ll finally understand how to eat, move and live with your cycle instead of against it.

if this episode helped you, hit like + subscribe for weekly holistic health and hormone-friendly weight loss tips.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

if you think about food 24/7, never feel satisfied, and blame your willpower, this episode is for you. we’re talking leptin, your “i’m satisfied” hormone. when you’re leptin resistant, your brain can’t hear the “we have enough” signal - so you stay stuck in food thoughts, cravings and constant hunger.

in this episode you’ll learn:

• what leptin is + how leptin resistance develops (dieting, stress/cortisol, poor sleep, inflammation, ultra-processed foods)
• subtle signs your satisfaction hormone isn’t working (never feeling full, carb cravings, post-meal fatigue, sleep issues)
• 6 strategies to restore leptin sensitivity (sleep, protein, anti-inflammatory foods, stress work, regular meals incl. carbs, gut support)
• a realistic healing timeline so you know what to expect

💛 free quiz: What Type of Emotional Eater Are You?

discover your pattern + get tailored steps → https://form.typeform.com/to/T7bVgG2j

if this helped, hit like & subscribe for weekly videos on emotional eating, gut & hormone health and sustainable weight loss - without restriction.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

feeling like your metabolism is “broken” after years of dieting? eating 1200 calories, over-exercising and still not losing weight? you’re not crazy - metabolic adaptation is real. the good news: it’s reversible.

in this episode, i break down:
- what chronic restriction does to your BMR, NEAT, thyroid, leptin/ghrelin + cortisol
- why eating more (strategically) can speed up your metabolism
- how to rebuild trust with your body and fuel without weight spirals
- my 7 metabolism-healing strategies (protein at every meal, carbs for thyroid, strength vs endless cardio, sleep, stress work, etc.)
- a step-by-step 8-week action plan to restore metabolic function

you’ll leave with a practical roadmap to feel warmer, think clearer, move more, sleep better - and finally stop white-knuckling 1200 calories.

💚 free quiz: What Type of Emotional Eater Are You? get your pattern + tailored next steps → https://form.typeform.com/to/T7bVgG2j


▶️ related videos to watch next:
• how to actually lose fat & feel good in your body →  https://www.youtube.com/watch?v=ZHQdoEOOLYI
• avoiding carbs? why that backfires (and what to do instead)  →  https://www.youtube.com/watch?v=USWbnI0e_lU

if this helped, hit like & subscribe for weekly, science-backed videos on emotional eating recovery, gut & hormone health, and sustainable weight loss - without the obsession.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

Are you scared that healing your relationship with food will make you gain weight?

You’re not alone. So many women stay stuck in the restrict-binge cycle because they’re terrified that food freedom means losing control.

In this episode, I’ll break down:

✅ Why the fear of weight gain makes perfect sense (and why it’s keeping you stuck)

✅ What really happens to your body when you stop restricting

✅ The truth about weight changes during healing - restoration, trust-building and stabilization

✅ How to shift from fear and control to trust and balance

✅ Why letting go of food rules can actually make sustainable weight management easier

You’ll walk away understanding how to make peace with food without losing yourself or your goals.

💚 Take my free quiz: What Type of Emotional Eater Are You?

👉 https://form.typeform.com/to/T7bVgG2j

If this episode helped you think differently about food freedom and weight, hit like and subscribe for more holistic health, emotional eating recovery, and sustainable weight loss tips.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

Still avoiding bread, pasta or rice because you’re scared they’ll make you gain weight? 🍞🍝

Here’s the truth: cutting carbs isn’t fixing your cravings - it’s making them worse.

In this episode, I’ll break down:
✅ Why avoiding carbs triggers obsession, bingeing, and fatigue
✅ The real science behind carbs, insulin and metabolism (without the myths)
✅ How to include carbs without gaining weight or losing control
✅ A step-by-step plan to rebuild trust with carbs and your body

You’ll walk away understanding how to eat carbs confidently again - in a way that supports your hormones, energy and weight goals without restriction.

💚 Take my free quiz: What Type of Emotional Eater Are You? 👉   https://form.typeform.com/to/T7bVgG2j

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

Do you feel like you can’t be trusted around food? 🍪🍫 Maybe you avoid keeping certain foods in the house because you’re afraid you’ll eat them all in one sitting. Or you’ve tried to “control” yourself with willpower, only to end up overeating and feeling ashamed.

The truth? You’re not broken, addicted or lacking discipline. You’ve simply been taught not to trust your body.

In this episode, I’ll share:

✅ Why restriction and food rules actually destroy food trust

✅ The psychology & science of why “forbidden foods” feel irresistible

✅ My step-by-step process to rebuild trust with food - even with your biggest trigger foods

✅ What true food freedom looks like (and how you can get there)

You were born knowing how to eat. That wisdom is still inside you. It just needs to be reawakened. 💚

👉 Take my free quiz: What Type of Emotional Eater Are You? to uncover your patterns and get personalized tips: https://form.typeform.com/to/T7bVgG2j

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

Do you ever stand in front of the mirror and think “I feel fat”, even when nothing about your body has actually changed? If you keep saying “I feel fat” (even at your goal weight) this epsiode will help. “Feeling fat” isn’t a body problem; it’s an emotional signal (stress, comparison, overwhelm) getting mislabeled. This episode breaks down why that happens and how to stop letting it control your confidence.

You’ll learn:
- Why “feeling fat” has nothing to do with your actual weight
- The hidden triggers behind negative body image (stress, hormones, comparison, perfectionism)
- How to use the S.T.O.P. method to calm body anxiety fast
- A practical weekly plan to build body neutrality and lasting body confidence

I’ll share the exact mindset shifts that helped me stop obsessing over my body and finally feel good in my skin.

🎁 Take the free quiz: What Type of Emotional Eater Are You? https://form.typeform.com/to/T7bVgG2j

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

If you’ve ever eaten when you weren’t hungry - just because you felt stressed, sad or overwhelmed - you know how frustrating emotional eating can feel.

But here’s the truth: emotional eating isn’t weakness. It’s intelligence.

Your brain uses food as a coping mechanism to help you regulate stress, soothe pain or feel safe.

In this episode, I’m breaking down:

• The science behind why your brain turns to food during difficult emotions
• The emotional eating cycle (and why shame keeps you stuck in it)
• Real-life scenarios where food feels like the only solution
• Practical coping strategies that actually work without restriction or guilt
• How to build an emotional toolkit so food isn’t your only option

🎁 Free Quiz → What Type of Emotional Eater Are You?

Take it here: https://form.typeform.com/to/T7bVgG2j

👉 If you’ve been judging yourself for eating your feelings, this video will help you understand what’s really going on → so you can stop the guilt spiral and start building tools that truly support you.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts

You’ve done the mindset work. You’ve practiced self-compassion. Maybe you’ve even worked with a therapist.

But if you’re still binge eating at night, battling sugar cravings or feeling constantly bloated… your gut might be the missing piece.

In this episode, I share the 3 gut health mistakes that keep women stuck in the binge-restrict cycle - and what to do instead to finally reduce cravings, calm your digestion and support long-term food freedom.

I’ll break down:

• The gut–brain connection and why it impacts cravings
• 3 common “healthy” habits that secretly harm your gut
• A roadmap to help you heal your gut and stop binge eating for good

👉 If you’re tired of doing “everything right” but still feeling out of control around food, this episode will help you understand why and how to change it.

Feeling out of control around food - especially at night?
Grab my free 5-minute training: Stop Nighttime Overeating in Just 7 Days

Learn my quick 3-step Evening Check-In Method you can use tonight to break any craving and instead feel more calm and in control around food. Let's break free from the binge-restrict cycle - without dieting or guilt.

👉 https://nourishwithsarah.myflodesk.com/cravingmethod




PS: The Podcast is now finally available on video. Head over to the Podcast YouTube channel if you prefer to watch vs. listen to this episode - here.

If you enjoyed this episode and feel motivated to finally chase your dreams, share your thoughts with me on insta and tag me in your stories so I can see and share! 🥰

Connect with me on Instagram here

Get my FREE Notion Journaling Template including 21 Days of Emotional Eating Journaling Prompts