Dec. 27, 2023
No Last Suppers [Ep. 75]
![No Last Suppers [Ep. 75]](https://getpodpage.com/image_transform_gate_v3/eRioA04PcCwwYbsI8DDiOC4oIiYSXpHb0xy8LxNwSrk=/?image_url=https%3A%2F%2Fstorage.buzzsprout.com%2F1ne841l0x2umcbb81x688zn2yqzf%3F.jpg&w=1200&h=630&fill=blur "No Last Suppers [Ep. 75]")
What is a “last supper?”
It's those meals you think you need to have before “going on a diet.” It’s all the things you think you need to eat before they are “off limits” after the New Year.
This is not necessary and I’m going to tell you why in this episode!
Here’s what to expect:
What are the thoughts keeping you in scarcity mode before New years?
What tool you can use right now to prevent the "last supper" idea from happening.
And how to recognize if you are “over-nourished.”
Back to Basics: The Hunger Scale episode: listen HERE
- Schedule your free strategy session: wellwithlisa.as.me
- Join the Group Coaching Program Waitlist HERE
- Your Go-To Meal Guide: grab it HERE
- Don’t be shy–come say hi! Follow me on instagram: @well_with_lisa
Free Get UNSTUCK Sessions now available through the end of 2023!
If you haven’t lost your first 5 pounds just by listening to the podcast, you might be stuck. I’ve created this new free session just for you!
Schedule yours HERE
More from Well with Lisa:
- Schedule a free session: wellwithlisa.as.me
- Your Go-To Meal Guide: grab it HERE
- Instagram: @well_with_lisa
Transcript
WEBVTT
00:00:00.000 --> 00:00:02.069
This is the Eat Well, Think Well, Live Well podcast.
00:00:02.129 --> 00:00:03.149
I'm Lisa Salsbury.
00:00:03.149 --> 00:00:05.160
And this is episode 75.
00:00:05.459 --> 00:00:07.080
No last suppers.
00:00:10.872 --> 00:00:17.772
Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
00:00:18.402 --> 00:00:19.963
I'm your host, Lisa Salsbury.
00:00:20.353 --> 00:00:26.013
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
00:00:26.623 --> 00:00:32.563
I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
00:00:34.340 --> 00:00:35.960
Merry Christmas and happy new year.
00:00:35.990 --> 00:00:40.969
I hope you had a lovely holiday with your family and that you were enjoying this week.
00:00:41.179 --> 00:00:45.770
As a sort of off week in between the two holidays, depending on what you celebrate.
00:00:46.359 --> 00:00:52.329
Last year, the episode that was right before Christmas, I shared one of my favorite Christmas traditions that I do with my kids.
00:00:52.808 --> 00:00:55.988
And that is the way I label their gifts under the tree.
00:00:56.408 --> 00:00:58.959
I'm recording this episode before Christmas.
00:00:58.959 --> 00:01:07.418
So I have no idea how this year's code is going to work out, but I haven't put proper names on my kids gifts under the tree for like 10 years now.
00:01:07.778 --> 00:01:10.149
I always use some sort of code.
00:01:10.448 --> 00:01:23.239
You can go back and listen to the beginning of episode 22, to hear some of the random things I've done from number codes, to things about their birthdays, Scrabble tiles, Last year I did a Buzzfeed quiz, but this year I convinced them.
00:01:23.269 --> 00:01:25.399
I just didn't have time to come up with Dawn.
00:01:25.879 --> 00:01:27.349
We've had several out of town.
00:01:27.349 --> 00:01:27.739
Weekends.
00:01:27.739 --> 00:01:32.509
This fall with a couple of my nephew is getting married plus bridal showers that we traveled for.
00:01:32.509 --> 00:01:37.459
And then I've got my own son's wedding coming up this weekend on the 30th in Houston.
00:01:37.849 --> 00:01:40.819
And plus we moved my mom from my childhood home.
00:01:41.118 --> 00:01:44.328
Into a smaller home, closer by me at the beginning of this month.
00:01:44.358 --> 00:01:47.868
And it's really been an incredibly busy month.
00:01:48.168 --> 00:01:51.108
So I just put actual names on the gifts.
00:01:51.649 --> 00:01:53.659
But here's the catch.
00:01:54.319 --> 00:01:57.438
They weren't actually for the person who they were labeled for.
00:01:57.588 --> 00:02:00.799
So the plan is, and like I said, I'm recording this before it happens.
00:02:00.799 --> 00:02:05.418
So hopefully cross my fingers at all turns out, but they will pick up a gift labeled for themselves.
00:02:06.019 --> 00:02:11.959
And then we will play that game or you read a story and you have to pass your gift every time someone says left or right.
00:02:12.348 --> 00:02:15.979
And then the gift they end up with is the correct tag for them.
00:02:16.008 --> 00:02:18.709
So hopefully they get it right.
00:02:18.769 --> 00:02:19.998
Hopefully it will be fun.
00:02:20.058 --> 00:02:21.438
And they will think that it's funny.
00:02:22.188 --> 00:02:24.558
But that's always the goal that they think it's fun and funny.
00:02:24.859 --> 00:02:26.329
Anyway, they love the whole code thing.
00:02:26.359 --> 00:02:31.008
And even though they're all seem to be getting way too old for it, they seem to still love it.
00:02:31.008 --> 00:02:31.368
So.
00:02:31.878 --> 00:02:33.709
It's one of my favorite Christmas traditions.
00:02:34.408 --> 00:02:38.699
So this week though, is that weird week between Christmas and new years.
00:02:39.058 --> 00:02:43.109
Where normally it kind of feels like new year's is looming, right?
00:02:43.139 --> 00:02:47.699
Not for me this year, since we're on plane to Houston for the wedding, but for most of us.
00:02:48.179 --> 00:02:51.209
And for me, most years, I feel the new year coming.
00:02:51.628 --> 00:02:53.338
And I feel like here we go again.
00:02:53.639 --> 00:02:56.248
The pressure to make this year better than the last.
00:02:56.609 --> 00:02:58.889
And think about what resolutions might be set.
00:02:59.278 --> 00:03:04.799
This topic might sound familiar because I did talk about this same thing last year at the same time.
00:03:05.248 --> 00:03:15.479
But I think it's such a good reminder each and every year at this time I read through this episode and I was like, yep, that's what we're talking about again, because it's so critical.
00:03:15.868 --> 00:03:22.079
Because it's around this time that we start thinking about it and there's no new year's resolution, like a weight loss, one.
00:03:22.679 --> 00:03:26.699
A quick Google search showed me a survey where 23% of respondents.
00:03:26.998 --> 00:03:29.818
Said they wanted to live healthier, which was the top answer.
00:03:30.118 --> 00:03:36.299
Second was a personal improvement or happiness at 21% and third was lose weight.
00:03:36.449 --> 00:03:37.919
At 20%.
00:03:38.318 --> 00:03:49.299
So if you combine the live healthier group, since that's also what I coach on with weight loss, 43% of respondents could be helped by health coaching.
00:03:49.359 --> 00:03:51.968
That's actually a really high, crazy number.
00:03:52.338 --> 00:03:59.359
I've had clients tell me repeatedly that they are also emotionally stronger with the tools I give them in multiple areas of life.
00:03:59.658 --> 00:04:05.628
One woman said her husband noticed how much calmer she was with her kids and how much happier she seemed in general.
00:04:05.929 --> 00:04:13.609
So, I guess I helped with the second response too, but all that is to say that these goals are looming out there in a week or so.
00:04:14.058 --> 00:04:21.889
The majority of people have improving their health in some way, whether that includes weight loss or mental health or getting more active.
00:04:22.129 --> 00:04:24.649
You might be thinking along those lines as well.
00:04:24.709 --> 00:04:25.158
Right?
00:04:25.189 --> 00:04:26.088
This is the year.
00:04:26.629 --> 00:04:27.858
That is all fine and good.
00:04:27.858 --> 00:04:30.439
And I have no issue with new year's resolutions like this.
00:04:30.439 --> 00:04:36.848
Although I am always saying there's no better time than your Very next bite to start eating the way you want.
00:04:37.456 --> 00:04:43.605
I know for some, there is something about that new year that just gives them the push they need to start.
00:04:43.636 --> 00:04:45.105
And so that's okay too.
00:04:45.975 --> 00:04:50.235
Specifically now, if your goal is weight loss, here is the problem.
00:04:50.865 --> 00:04:54.286
When we feel like sluicing weight is on the horizon.
00:04:54.795 --> 00:05:07.276
Our brain goes into some scarcity thinking and we start to have thoughts, like, well, I better eat this now while I can, or this will probably be the last time I get to have carbs for a while.
00:05:07.846 --> 00:05:11.235
Or I better enjoy food while I still can.
00:05:11.959 --> 00:05:19.278
We start to get all those diet mentality, thoughts creeping back in, even if you've been working hard to let go of them and to rewire your brain.
00:05:19.668 --> 00:05:24.649
I'm always talking about strategies to reframe those and talk back to your brain.
00:05:25.009 --> 00:05:29.778
And we need to do that here with these thoughts about the new year as well.
00:05:30.228 --> 00:05:32.269
Because here's the thing.
00:05:32.928 --> 00:05:35.629
You do not need a last supper.
00:05:36.079 --> 00:05:42.769
You do not need to feel like everything is going to change and you will no longer be able to enjoy the foods that you like.
00:05:43.538 --> 00:05:46.238
That is your past diet trauma talking.
00:05:46.928 --> 00:05:55.928
Of course, you think that you better eat this now while you can, because you've never been on a diet before where stuff wasn't off limits.
00:05:56.468 --> 00:06:02.949
Of course you think this is the last time you're going to eat carbs because that's the thing you always cut out to lose weight in the past.
00:06:03.459 --> 00:06:09.579
Of course, you think you better enjoy food while you can, because everyone knows diet food doesn't taste good.
00:06:09.579 --> 00:06:10.149
Right.
00:06:10.749 --> 00:06:15.129
You know, you're going to feel terrible and have some sort of sugar withdrawal symptoms.
00:06:15.759 --> 00:06:22.749
All this is just again, that past diet mentality, past diet trauma, even talking.
00:06:23.408 --> 00:06:24.488
And it makes sense, right?
00:06:24.488 --> 00:06:26.199
Because of misery is coming.
00:06:26.528 --> 00:06:28.088
We need to live it up now.
00:06:29.019 --> 00:06:48.249
This is a learned behavior and it comes tup time and time again for chronic dieters or even just those who are constantly thinking you should do something about this weight, because I've talked to some listeners who tell me they haven't so much as tried tons of different diets like I have, or using all the crazy diet apps to calculate their food.
00:06:48.249 --> 00:06:48.999
Like I have.
00:06:49.389 --> 00:06:52.598
But they just are constantly thinking I should lose this weight.
00:06:52.749 --> 00:06:53.738
My clothes don't fit.
00:06:54.038 --> 00:06:55.178
I should do something.
00:06:55.178 --> 00:06:57.668
And it's just taking up a lot of brain space.
00:06:58.119 --> 00:07:00.699
And that kind of thing also sounds to your brain.
00:07:00.999 --> 00:07:02.408
Like misery is coming.
00:07:03.488 --> 00:07:05.798
And so we tend to eat all the things this week.
00:07:06.249 --> 00:07:14.559
That's when I found it to be troublesome for me in the past was that week between Christmas and new years, because the fun of Christmas was over the gifts were opened.
00:07:14.889 --> 00:07:19.899
And I was just left with the drudgery of returning and exchanging all the clothes that didn't fit the kids.
00:07:20.259 --> 00:07:23.348
Put away the decorations and then the diet was coming.
00:07:23.889 --> 00:07:28.209
And my former dieting self would overeat and overeat that week.
00:07:28.879 --> 00:07:30.588
ANd I don't want this to happen to you.
00:07:31.108 --> 00:07:36.088
So first thing, hear me say again, there is no need for a last supper.
00:07:36.119 --> 00:07:36.629
Okay.
00:07:36.928 --> 00:07:41.009
Because the good news is that you do not need to completely give up your favorite foods.
00:07:41.278 --> 00:07:44.189
I still eat pizza, pasta, desserts.
00:07:44.579 --> 00:07:46.588
I incorporate all the fruit that I want.
00:07:46.678 --> 00:07:48.689
I eat sandwiches and cereal.
00:07:49.288 --> 00:07:55.009
What I don't do the majority of the time and what I teach you to do is to not overeat it.
00:07:55.639 --> 00:08:01.788
I heard Peter Attia say when we are in the over nourished camp, we have to reduce the intake.
00:08:02.269 --> 00:08:04.218
And I thought that was such a good way to put it.
00:08:04.338 --> 00:08:16.999
I generally use the phrase overeating, but a lot of folks feel like they aren't over eating per se because they assume, I mean like bingeing, like excessive binge eating or taking full platefuls and then having seconds.
00:08:17.778 --> 00:08:23.329
But just thinking about being over nourished could also mean you are getting too much of a good thing.
00:08:23.778 --> 00:08:33.318
You can overeat a nutritious dinner because if you are feeling full, instead of just eating too enough, you are likely over nourished or overeating.
00:08:34.068 --> 00:08:41.089
And that's what we are tackling with my program, with the concepts I'm teaching you here on the podcast and all of the things that I teach.
00:08:41.448 --> 00:08:46.639
You don't have to have a last supper because you aren't going to stop eating the foods you love.
00:08:47.058 --> 00:08:49.219
You are just going to stop eating them.
00:08:49.668 --> 00:08:52.038
In the amounts that your body doesn't love.
00:08:52.701 --> 00:08:56.392
If you think about how your body actually feels when you overeat.
00:08:56.782 --> 00:08:58.011
It's not great.
00:08:58.371 --> 00:09:03.081
You feel like your clothes are tight on the waist and maybe some cramping or just plain old pain.
00:09:03.471 --> 00:09:08.692
You feel full and heaviness in your body and you don't feel like you can move around or go for a walk.
00:09:09.381 --> 00:09:13.491
Incidentally, that's a good measure of full versus enough.
00:09:13.761 --> 00:09:17.591
So full on the hunger scale is getting into the 5, 6, 7 range.
00:09:18.042 --> 00:09:21.162
And enough is what we're aiming for, which is just positive three.
00:09:22.062 --> 00:09:27.402
If you eat just two enough or what I call a plus three on the hunger scale.
00:09:27.731 --> 00:09:36.101
You would be able to go for a short walk afterwards, if you're too full to walk your dog in the neighborhood for 15 or 20 minutes, you're over nourished.
00:09:36.942 --> 00:09:39.341
I've got whole episodes on the hunger scale.
00:09:39.611 --> 00:09:42.701
I revisited this topic in my back to basic series in October.
00:09:42.701 --> 00:09:48.792
So be sure you've listened to that, but briefly this is the tool we use to make sure we are hungry before we eat.
00:09:49.272 --> 00:09:52.961
And that we are getting to just enough at our meals and then stopping.
00:09:53.772 --> 00:10:00.491
When you come from the over nourished camp and then go to eating this way, where we wait for hunger.
00:10:00.491 --> 00:10:02.292
Uh, to tell us it's time to eat.
00:10:02.711 --> 00:10:04.662
And then eat justice satisfied.
00:10:05.052 --> 00:10:06.251
You will lose weight.
00:10:06.402 --> 00:10:12.461
It's honestly, as simple as that, we really can use our bodies to help us know how much food to eat.
00:10:13.182 --> 00:10:16.721
I'm not telling you, you need to learn about the hunger scale and implement it.
00:10:16.751 --> 00:10:17.861
Starting on Christmas day.
00:10:18.341 --> 00:10:20.261
But I am telling you.
00:10:20.875 --> 00:10:27.355
There is no need to entertain thoughts of scarcity about this being the last time you will be eating good food.
00:10:28.139 --> 00:10:31.889
I want you to eat good food, food that you like year round.
00:10:32.609 --> 00:10:43.769
So when your old diet brain is telling you to enjoy it while you can, you can just remind her, you'll enjoy it now and you'll enjoy it whenever you decide to plan it for yourself.
00:10:44.458 --> 00:10:47.769
New years is a great time to set some intentions for the year.
00:10:48.099 --> 00:10:52.089
And if losing weight or achieving a healthier lifestyle is top of your list as well.
00:10:52.119 --> 00:10:53.109
I'm all for it.
00:10:53.469 --> 00:10:55.058
And I know I can help you with that.
00:10:55.479 --> 00:10:59.499
But please don't use that as an excuse for this week to overindulge.
00:10:59.979 --> 00:11:04.749
Eat the foods that you want to eat, but just pay attention to your body and what she wants as well.
00:11:05.229 --> 00:11:07.899
And tell your brain there's no need for the panic.
00:11:08.528 --> 00:11:13.058
I am currently filling my January calendar and I have space for one more.
00:11:13.089 --> 00:11:18.399
One-on-one client schedule, a free coaching session with me for the week after I get back from this wedding.
00:11:18.788 --> 00:11:21.969
And we can discuss your goals where you currently are.
00:11:21.969 --> 00:11:27.908
And if coaching is a perfect fit for you, link to my calendar is in the show notes as always.
00:11:27.908 --> 00:11:29.558
Thanks for listening to the eat.
00:11:29.558 --> 00:11:33.129
Well think, well live well podcast and happy new year.
00:00:00.000 --> 00:00:02.069
00:00:02.129 --> 00:00:03.149
00:00:03.149 --> 00:00:05.160
00:00:05.459 --> 00:00:07.080
00:00:10.872 --> 00:00:17.772
00:00:18.402 --> 00:00:19.963
00:00:20.353 --> 00:00:26.013
00:00:26.623 --> 00:00:32.563
00:00:34.340 --> 00:00:35.960
00:00:35.990 --> 00:00:40.969
00:00:41.179 --> 00:00:45.770
00:00:46.359 --> 00:00:52.329
00:00:52.808 --> 00:00:55.988
00:00:56.408 --> 00:00:58.959
00:00:58.959 --> 00:01:07.418
00:01:07.778 --> 00:01:10.149
00:01:10.448 --> 00:01:23.239
00:01:23.269 --> 00:01:25.399
00:01:25.879 --> 00:01:27.349
00:01:27.349 --> 00:01:27.739
00:01:27.739 --> 00:01:32.509
00:01:32.509 --> 00:01:37.459
00:01:37.849 --> 00:01:40.819
00:01:41.118 --> 00:01:44.328
00:01:44.358 --> 00:01:47.868
00:01:48.168 --> 00:01:51.108
00:01:51.649 --> 00:01:53.659
00:01:54.319 --> 00:01:57.438
00:01:57.588 --> 00:02:00.799
00:02:00.799 --> 00:02:05.418
00:02:06.019 --> 00:02:11.959
00:02:12.348 --> 00:02:15.979
00:02:16.008 --> 00:02:18.709
00:02:18.769 --> 00:02:19.998
00:02:20.058 --> 00:02:21.438
00:02:22.188 --> 00:02:24.558
00:02:24.859 --> 00:02:26.329
00:02:26.359 --> 00:02:31.008
00:02:31.008 --> 00:02:31.368
00:02:31.878 --> 00:02:33.709
00:02:34.408 --> 00:02:38.699
00:02:39.058 --> 00:02:43.109
00:02:43.139 --> 00:02:47.699
00:02:48.179 --> 00:02:51.209
00:02:51.628 --> 00:02:53.338
00:02:53.639 --> 00:02:56.248
00:02:56.609 --> 00:02:58.889
00:02:59.278 --> 00:03:04.799
00:03:05.248 --> 00:03:15.479
00:03:15.868 --> 00:03:22.079
00:03:22.679 --> 00:03:26.699
00:03:26.998 --> 00:03:29.818
00:03:30.118 --> 00:03:36.299
00:03:36.449 --> 00:03:37.919
00:03:38.318 --> 00:03:49.299
00:03:49.359 --> 00:03:51.968
00:03:52.338 --> 00:03:59.359
00:03:59.658 --> 00:04:05.628
00:04:05.929 --> 00:04:13.609
00:04:14.058 --> 00:04:21.889
00:04:22.129 --> 00:04:24.649
00:04:24.709 --> 00:04:25.158
00:04:25.189 --> 00:04:26.088
00:04:26.629 --> 00:04:27.858
00:04:27.858 --> 00:04:30.439
00:04:30.439 --> 00:04:36.848
00:04:37.456 --> 00:04:43.605
00:04:43.636 --> 00:04:45.105
00:04:45.975 --> 00:04:50.235
00:04:50.865 --> 00:04:54.286
00:04:54.795 --> 00:05:07.276
00:05:07.846 --> 00:05:11.235
00:05:11.959 --> 00:05:19.278
00:05:19.668 --> 00:05:24.649
00:05:25.009 --> 00:05:29.778
00:05:30.228 --> 00:05:32.269
00:05:32.928 --> 00:05:35.629
00:05:36.079 --> 00:05:42.769
00:05:43.538 --> 00:05:46.238
00:05:46.928 --> 00:05:55.928
00:05:56.468 --> 00:06:02.949
00:06:03.459 --> 00:06:09.579
00:06:09.579 --> 00:06:10.149
00:06:10.749 --> 00:06:15.129
00:06:15.759 --> 00:06:22.749
00:06:23.408 --> 00:06:24.488
00:06:24.488 --> 00:06:26.199
00:06:26.528 --> 00:06:28.088
00:06:29.019 --> 00:06:48.249
00:06:48.249 --> 00:06:48.999
00:06:49.389 --> 00:06:52.598
00:06:52.749 --> 00:06:53.738
00:06:54.038 --> 00:06:55.178
00:06:55.178 --> 00:06:57.668
00:06:58.119 --> 00:07:00.699
00:07:00.999 --> 00:07:02.408
00:07:03.488 --> 00:07:05.798
00:07:06.249 --> 00:07:14.559
00:07:14.889 --> 00:07:19.899
00:07:20.259 --> 00:07:23.348
00:07:23.889 --> 00:07:28.209
00:07:28.879 --> 00:07:30.588
00:07:31.108 --> 00:07:36.088
00:07:36.119 --> 00:07:36.629
00:07:36.928 --> 00:07:41.009
00:07:41.278 --> 00:07:44.189
00:07:44.579 --> 00:07:46.588
00:07:46.678 --> 00:07:48.689
00:07:49.288 --> 00:07:55.009
00:07:55.639 --> 00:08:01.788
00:08:02.269 --> 00:08:04.218
00:08:04.338 --> 00:08:16.999
00:08:17.778 --> 00:08:23.329
00:08:23.778 --> 00:08:33.318
00:08:34.068 --> 00:08:41.089
00:08:41.448 --> 00:08:46.639
00:08:47.058 --> 00:08:49.219
00:08:49.668 --> 00:08:52.038
00:08:52.701 --> 00:08:56.392
00:08:56.782 --> 00:08:58.011
00:08:58.371 --> 00:09:03.081
00:09:03.471 --> 00:09:08.692
00:09:09.381 --> 00:09:13.491
00:09:13.761 --> 00:09:17.591
00:09:18.042 --> 00:09:21.162
00:09:22.062 --> 00:09:27.402
00:09:27.731 --> 00:09:36.101
00:09:36.942 --> 00:09:39.341
00:09:39.611 --> 00:09:42.701
00:09:42.701 --> 00:09:48.792
00:09:49.272 --> 00:09:52.961
00:09:53.772 --> 00:10:00.491
00:10:00.491 --> 00:10:02.292
00:10:02.711 --> 00:10:04.662
00:10:05.052 --> 00:10:06.251
00:10:06.402 --> 00:10:12.461
00:10:13.182 --> 00:10:16.721
00:10:16.751 --> 00:10:17.861
00:10:18.341 --> 00:10:20.261
00:10:20.875 --> 00:10:27.355
00:10:28.139 --> 00:10:31.889
00:10:32.609 --> 00:10:43.769
00:10:44.458 --> 00:10:47.769
00:10:48.099 --> 00:10:52.089
00:10:52.119 --> 00:10:53.109
00:10:53.469 --> 00:10:55.058
00:10:55.479 --> 00:10:59.499
00:10:59.979 --> 00:11:04.749
00:11:05.229 --> 00:11:07.899
00:11:08.528 --> 00:11:13.058
00:11:13.089 --> 00:11:18.399
00:11:18.788 --> 00:11:21.969
00:11:21.969 --> 00:11:27.908
00:11:27.908 --> 00:11:29.558
00:11:29.558 --> 00:11:33.129
![Lessons from Years of Coaching with Jody Moore [Ep. 54]](https://storage.buzzsprout.com/h6jfgubrdynuxl13qwwhjx5qxqj2?.jpg "Lessons from Years of Coaching with Jody Moore [Ep. 54]")
![Back to Basics: Cravings and What to Do With Them [Ep 65]](https://storage.buzzsprout.com/6v79k2gar3r1e8ehxf83u9az2uxk?.jpg "Back to Basics: Cravings and What to Do With Them [Ep 65]")
![Healthy Holiday Habits: How to Avoid Overeating This Season [Ep. 119]](https://storage.buzzsprout.com/vac9s89ojo24oemia4lggl1rqn0z?.jpg "Healthy Holiday Habits: How to Avoid Overeating This Season [Ep. 119]")