In this episode, we sit down with registered dietitian and holistic health champion Lee Cotton to talk about how to release holiday food guilt, quiet diet‑culture ‘food noise,’ and honor mind–body–spirit at the holiday table. You’ll hear practical ways to listen to your hunger cues, navigate family traditions and ‘that person’ moments, keep your grounding routines while traveling or hosting, and enjoy nostalgic foods like pumpkin pie without betraying your body.

The holidays are here—which means the annual holiday food guilt spiral is lurking. You know the script: “Should I eat this?” “I’ll be good today.” “Well…I already blew it, might as well keep going.” “I’ll detox in January.”

Yeah. Let’s not do that this year.

This week, Carrie sits down with registered dietitian Lee Cotton to unpack where holiday eating without guilt actually begins (spoiler: generational patterns + diet culture and food noise)—and how to move through the season with more intuition, nourishment, and ease.

In this episode:

• How emotional eating during the holidays is real, valid, and often deeply nostalgic (hello pumpkin pie and family traditions)
• What intuitive eating during the holidays actually looks like, including tuning into your hunger cues and intuition
• Why keeping a normal eating routine matters during travel and holiday family dynamics
• How bringing a nutrient-dense dish is holiday stress + self-care, not moral superiority
• And yes…Lee’s controversial take on marshmallows on sweet potatoes

Meet Lee Cotton: Registered dietitian and author of A Nourishing Perspective, helping people build calm, confident, non-complicated relationships with food (especially during post-holiday food guilt season).

The holidays are chaotic enough without adding shame to your plate. Let’s move through the season with less guilt—and more pie.

Connect with Lee Cotton:

Website: leecottonnutrition.com

Instagram: https://www.instagram.com/leecottonnutrition/

Facebook: https://www.facebook.com/Leecottonnutrition

Pre-order Lee Cotton's Book: https://www.amazon.com/Nourishing-Perspective-Reconnect-Harmonize-Relationship/dp/B0FSF9BBPJ

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