Mindset Medicine Show With Dr. Julia Bowlin

Skeletons in Your Kitchen: Face The Ghosts. Identify hidden triggers and bring them into the light so they lose their grip.

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This October, we’ve been clearing the house — not with brooms and buckets, but with bold truths and unapologetic mindset shifts.

  • In Episode 1, we Buried the Diet.
  • In Episode 2, we Unmasked the Cravings.
  • In Episode 3, we declared The Death of Old Habits.

    • And now, in this finale episode, it’s time to face the skeletons in your kitchen.

    Hidden triggers — the ghosts that drive your cravings — don’t just live in haunted houses. They live in your pantry, in your wine glass, and in the quiet moments when stress, loneliness, or exhaustion sneak in. In this episode, I’ll walk you through how to identify those ghosts, drag them into the light, and finally break their grip.

    You’ll learn:

    • The HALT method (Hungry, Angry, Lonely, Tired) — and how it reveals your real needs behind food and alcohol cravings.
    • How I used HALT to change my own patterns around alcohol, sugar, and stress during my husband’s cancer journey.
    • A guided hypnotherapy visualization where you’ll watch your skeletons crumble and lose their power.
    • The difference between everyday struggles you can manage with tools like HALT, and deeper skeletons that may need professional support to heal.

      • Because the truth is this: cravings aren’t commands. They’re cues. And once you see them clearly, you step into freedom.

       

      Stop Overthinking. Start Moving.

      Gut instincts aren’t woo-woo—they’re wiring. Download the Fearless Decisions Worksheet and turn hesitation into clear, confident action in minutes.

      When you’re stuck in analysis paralysis…

      You don’t need another pep talk—you need a simple system that cuts the noise and points you true north. This tool does exactly that, fast.

      This Episode’s Worksheet: 👉 Fearless Decision Making Worksheet
      Go here to learn more and to download this episode’s worksheet to help you shine a light on your own skeletons and practice HALT with clarity and consistency.

      Resources Mentioned

      • The Alcohol Experiment by Annie Grace
      • Cell Regulation Mat
      • Brainwave App (Apple Store)

        • References (Top 10)

        1. Grace, A. (2018). This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life. Avery.
        2. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (DSM-5).
        3. Koob, G. F., & Volkow, N. D. (2016). Neurobiology of addiction: a neurocircuitry analysis. The Lancet Psychiatry, 3(8), 760–773.
        4. Volkow, N. D., Wise, R. A., & Baler, R. (2017). The dopamine motive system: implications for drug and food addiction. Nature Reviews Neuroscience, 18(12), 741–752.
        5. Miller, W. R., & Rollnick, S. (2012). Motivational Interviewing: Helping People Change. Guilford Press.
        6. Schulte, E. M., Avena, N. M., & Gearhardt, A. N. (2015). Which foods may be addictive? The roles of processing, fat content, and glycemic load. PLoS ONE, 10(2), e0117959.
        7. Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin.
        8. Siegel, D. J. (2010). The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being. W. W. Norton & Company.
        9. Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam Dell.
        10. Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.

          11. Stay Connected

          I’d love to hear how you’re facing your own skeletons and what shifts this series has sparked for you. Connect with me here:

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            Mindset Medicine Show With Dr. Julia BowlinBy Julia A Bowlin, M.D.