Come hike with me in Hawaii as I discuss how to stop self-sabotaging your eating habits!

In this episode, we explore how self-sabotage is your brain’s way of keeping you “safe” during change.

You’ll learn:

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

For more brain-based eating tips:

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Today let’s tackle a challenge so many struggle with: nighttime eating.

Whether you’re overeating after dinner or find yourself snacking out of habit or boredom, I’ll give you actionable tips to help you break the binge cycle.

You’ll learn..

- Why nighttime eating happens (it’s not just about willpower)

- The biological, emotional, and habitual triggers behind nighttime overeating

- 5 simple habits to stop eating at night and start building healthier routines

💻Register for the Mastering Moderation workshop on January 21st at 6pm MST HERE!

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

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Today we welcome special guest Cynthia Coufal, Teen Anxiety Coach, to discuss strategies for managing anxiety related to food and eating habits.

Cynthia shares her personal journey with binge eating and provides practical tips to handle emotions productively.

We cover various techniques to process emotions like anxiety, urge control, and the importance of incremental exposure to trigger foods to build confidence and reduce fear.

Listen to learn…

• What it actually means to allow emotions

• Why anxiety is not a bad thing

• Practical strategies for anxiety and sitting with discomfort

• How to deal with anxiety around food using exposure therapy

  
  

Cynthia Coufal is a Teen Anxiety Coach. She has a podcast and YouTube channel called The Teen Anxiety Maze. Cynthia spent 31 years as a teacher and school counselor in Public Schools. She started a podcast during the pandemic to reach her students since she couldn’t see them face to face. This led to her wanting to have a broader audience than just the students in her school building. Cynthia now has clients around the US and listeners all over the world. Cynthia is YouMap®Assessment Certified. She uses the profile to help young people understand what their strengths, values, preferred skills, and interests are. This helps them find their WHY for tackling anxiety.

Find Cynthia at:

💙Website

💙Podfollow

Social Media: 💙Facebook 💙Instagram 💙Tiktok 💙LinkedIn

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

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Do you ever feel frustrated or ashamed because you’re still struggling with your eating habits?

Are you feeling impatient that you’re not “there” yet as a natural eater?

In this episode, we dive into why rushing your journey to stop binge eating only leads to more stress—and how to embrace patience, resilience, and self-compassion along the way.

You’ll learn…

• Why the thought “I should be further along” actually holds you back

• How unrealistic timelines and diet culture’s quick-fix promises create unnecessary pressure

• The importance of acknowledging slow, steady progress—even if it’s not linear

• How resilience, curiosity, and celebrating small wins can transform your relationship with food

• Why everyone’s journey is unique, and comparing yourself to others does more harm than good

  
  

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

For more brain-based eating tips:

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Today, I interview my client Jerrel and his story with food before & after the Confident Eater Program! Jerrel is a nurse and always felt like he had a chaotic relationship with food. After struggling with secret eating, he realized his values around food weren’t aligned with his actions and that’s when he started working with me 1:1.

Listen along to hear how he went from 5x a week overeating to ZERO plus…

• The common mental justifications used to cope with urges

• Letting go of the binge/restrict cycle with sugar

• How he got rid of his fear of hunger

  
  

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

For more brain-based eating tips:

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In order to stop emotional eating, you need to understand the concept of contrast in life.

We can never be 100% happy and if you try, you will be left disappointed and going to food to escape the sadness.

In this episode, we’ll explore how contrast—the highs and lows, the positive and negative—plays a vital role in our emotional and eating experiences.

You’ll learn:

• Why contrast is key to appreciating both life and food
• How accepting negative emotions can help you stop emotional eating
• The common mistake of trying to “fix” sadness instead of learning to feel it
• Why emotional eating often takes the place of other habits like drinking or smoking

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

For more brain-based eating tips:

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Do you ever wish you could sit down with a natural eater, someone who has never dieted or struggled with their weight, and ask them questions?

This is what I’ve done today with one of my best friend’s, Zareen!

Zareen has been naturally thin with a healthy relationship with food her whole life.

You will get a first hand account of how she thinks about eating and her body.

This has been my favorite episode to date and a must listen for anyone wanting to stop overeating and become a confident eater!

🖥️Register for the “Create Your Binge-free Brain in 2025” workshop on December 16th HERE!

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

For more brain-based eating tips:

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Have you ever thought about cutting out gluten, dairy, or another food group to stop binge eating? Or maybe you need to cut something out for medical reasons. I’m diving into my experience working with a functional nutritionist for acne and how it impacted my relationship with food.

I cover…

• my holistic acne healing journey
• when you should and shouldn’t cut out food groups
• my top tips and lessons when eliminating a food group
• how to not feel restricted or deprived

🖥️Register for the “Create Your Binge-free in 2025” workshop on December 16th HERE

🎁Free gift! Get instant access to my private guided audio to “Get Through an Urge WITHOUT Eating” ⁠HERE⁠!

For more brain-based eating tips:

💚Work with me

💚Instagram

💚Facebook

💚Free Support Group