If you've ever told yourself that a birthday, holiday, vacation, or celebration is a reason to overeat, this special birthday episode is for you.

I love birthdays, and I love being intentional about what I want for the year ahead. This year, one of my intentions is to feel my own value, worth, and beauty without question.

That got me thinking about how we treat ourselves on the very days that are supposed to be about celebrating us.

I share a birthday story involving my grandchildren and a birthday cake, along with two client stories that made me look more closely at the reasons we make certain food choices. Sometimes we call overeating a gift. Sometimes we eat something because we don't want to disappoint someone else.

I want you to ask yourself a simple question: Do you actually like your reason for choosing this food?

You can choose a treat and enjoy it. But I don't want you to plan to overeat or use food to disconnect from your body. Especially when you're celebrating yourself, I want you to honor your body, your decisions, and your own worth.

Enjoy this special birthday episode!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

What You'll Learn From This Episode

● Why celebrations can trigger overeating

● Why planning a joy eat is different from planning to overeat

● How people-pleasing can influence your food choices

● How to question the reasons behind your eating decisions

● Why honoring your body is part of honoring yourself

If you've spent years trying to lose weight, only to find yourself going up and down within the same range, this episode is for you.

I talk about a game many women have been playing with their weight for years without even realizing it. You have a number you don't want to go above, a number you want to reach, and a range in between where your brain decides it's okay to relax.

I share how I played this game myself for 30 years and why menopause can make it harder to keep playing. Instead of focusing on losing weight, I challenge you to accept where you are and start paying more attention to what's happening in your body.

Eat when you're hungry, stop when you're full, understand emotional hunger, pay attention and become more connected to your body.

What if the answer isn't trying harder to lose weight, but learning to understand what's keeping you stuck?

Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

● Why you may be stuck in a weight range without realizing it

● How your brain can keep you focused on losing weight

● Why accepting where you are can change the way you approach weight loss

● How to become more connected to your body

● Why understanding hunger, fullness, and emotional hunger matters

● What can happen when you stop making weight loss the goal

Weight loss in menopause can feel frustrating when the things that worked before suddenly stop working. But what if the answer isn't simply changing what you eat?

I joined Linda Bjork on Linda's Corner to talk about what I believe is at the heart of menopause weight loss. Learning why you eat when you're not hungry.

We talked about physical hunger, emotional hunger, and my simple negative 10 to plus 10 hunger and fullness scale. I also shared my own experience with menopause, Weight Watchers, emotional eating, and realizing that having the right information wasn't enough.

We also talked about listening to your body when it whispers instead of waiting until it screams, learning to manage your mind, trusting yourself, and practicing self-compassion. Enjoy the show!

Linda's resources mentioned in the episode:

Hope for Healing Foundation

Healing Breathwork Detox Sessions

Use code URLOVED for the free Healing Breathwork Detox session.

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

• Why menopause can be a powerful time to rethink your relationship with food.

• Why knowing your physical hunger and fullness can change the way you eat.

• How emotional hunger can feel like physical hunger.

• The goal is to understand why you eat, not simply what you eat.

• How learning to listen to your body when it is "whispering" can change how you care for yourself.

If you've been wondering whether GLP-1 medication is right for you, staying stuck in "maybe" may be causing more stress than either decision itself.

In this episode, I reflect on celebrating my 74th birthday and the freedom I've created around food after years of doing this work. I share why trusting yourself around food matters whether you decide to use GLP-1 medication or learn brain-based tools through the ThINNER Peace Process.

I also explain why so many women tell me they can finally eat what they want on GLP-1s, and why I believe your brain can learn many of those same skills. Most importantly, I challenge you to stop living in "maybe." A clear yes or a clear no both move you forward. Staying undecided keeps you stuck. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

• Why "maybe" keeps you stuck around GLP-1 decisions

• What women on GLP-1s consistently tell me

• Why learning to trust yourself around food matters with or without medication

• How the ThINNER Peace Process teaches your brain what medication helps support

• Why making a decision creates progress, even if it's not perfect

If you've ever believed self-care is something you earn after you've taken care of everyone else, this episode is for you.

Today I'm sharing why the most important form of self-care isn't expensive, luxurious, or even exciting. It's the daily discipline of making choices that support your future health.

We'll explore the difference between indulgence and true self-care, why instant gratification often pulls us away from what we really need, and how planning meals, getting enough sleep, honoring your body's signals, and setting healthy boundaries become powerful acts of self-love.

When you stop depending on motivation and begin practicing consistent self-discipline, everything starts to change. Your relationship with food becomes calmer. Your decisions become easier. And your body begins to reflect the care you've been giving it all along.

If you're ready to learn practical brain-based tools for lasting weight loss in menopause, join my Social Media Class and continue building the skills we discuss in this episode.

Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

• Why self-care is a daily discipline, not an occasional reward

• The difference between instant gratification and genuine self-care

• Why planning meals, getting enough sleep, and honoring your body's needs are acts of self-love

• How saying "no" can become one of the healthiest habits you build

• Why discipline is the foundation of a thin, healthy body and a peaceful mind

If you're exhausted from thinking about food all day and wondering why you can't seem to stop obsessing about your weight, this episode is for you.

One of my coaching clients, Deborah, who shares how she spent decades caught in the cycle of dieting, emotional eating, and constant food thoughts. Together, we talk about what finally changed. It wasn't another meal plan or more willpower. It was learning how her thoughts created her emotions, and how those emotions were driving her eating.

In our conversation, Deborah explains how approaching food journals with curiosity instead of judgment helped her uncover emotional eating patterns. She shares how learning to feel difficult emotions instead of avoiding them gave her something she had wanted for over 40 years. Calm around food.

One of my favorite moments is when Deborah says, "No more food drama." That's what happens when you stop fighting your brain and start understanding it. Weight loss becomes simpler because food is no longer controlling your thoughts every day. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

• Why emotional eating has very little to do with food.

• How learning to feel emotions reduced food obsession.

• Why food journaling isn't about tracking calories or being "good."

• The connection between your thoughts, emotions, and eating habits.

• Why feeling calm around food matters more than chasing the number on the scale.

• How changing old beliefs can completely change your relationship with food.

If you've spent years believing that successful weight loss in menopause comes from finding the perfect diet, this conversation may change the way you think about food forever.

In this guest appearance on the Are You Awesome Today? podcast with Stephen Schener, I share why I believe lasting weight loss begins with understanding your brain and reconnecting with your body's natural hunger and fullness signals. I've seen how diet mentality keeps so many smart, successful women stuck in the cycle of losing and regaining weight.

We talk about why menopause often becomes the wake-up call that finally gets us to pay attention to our bodies, how emotional eating and food rules disconnect us from what we truly need, and why learning to ask, "Am I hungry?" is one of the most powerful skills you can develop. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

• Why asking "Am I hungry?" is more powerful than counting calories

• How menopause exposes the habits that kept you disconnected from your body

• Why eating when you're hungry and stopping when you're full is a skill that can be relearned

• How diet mentality creates overeating, fear, and guilt around food

• The mindset shift that makes weight loss feel peaceful instead of exhausting

What if one of the biggest reasons you're emotionally eating during menopause has nothing to do with food?

In this episode, I share a coaching conversation that uncovered a pattern I see in so many women in menopause. The habit of saying "yes" when your body is desperately asking you to say "no." We often believe we're being loving, helpful, or selfless, but when we repeatedly ignore what we truly want, the emotional discomfort doesn't disappear. It often shows up through overeating instead.

I also explain how people-pleasing can quietly fuel emotional eating, why learning to recognize your body's signals is the first step toward change, and how practicing awareness can help you begin honoring yourself without guilt. You don't have to start by making huge changes. Sometimes simply noticing when you want to say no is where everything begins to shift. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

• Why people-pleasing can quietly fuel emotional eating.

• How ignoring what your body is telling you creates unnecessary urges.

• The connection between uncomfortable emotions and overeating.

• Why awareness comes before lasting change.

• Small, practical ways to begin honoring yourself without feeling selfish.