Thinner Peace in Menopause
This podcast is for women navigating menopause who feel stuck in a cycle of dieting and struggle with weight and happiness. Host Dr. Deb Butler, a certified master weight loss and life coach, guides listeners toward a mindful approach that reconnects the body and mind. She encourages abandoning diets and restriction in favor of self-awareness and self-compassion. Through her teachings, she aims to help women find a new, peaceful relationship with food and themselves.
Episodes
Ep 548: How Debra Stopped Emotional Eating and Lost Weight in Menopause
Have you spent years thinking about food, your weight, and what you should or shouldn't be eating? Maybe you've tried diet after diet, but the constant food thoughts and emotional eating never really went away. That's where my client Debra found herself. She had been thinking about food, weight, and her body since she was 12. After decades of dieting and food obsession, she was simply sick of it.
Ep 547: The Morning Routine That Can Change Your Whole Day
Do you ever wake up and immediately feel like you're already behind? For years, I rushed into my days without giving my brain any time to catch up. I learned that getting your body ready for the day isn't enough. Your brain needs preparation, too. In this episode, I share the simple morning routine I've been practicing for years: Morning Pages. It's a practice inspired by Julia Cameron's The Artis
Ep 546: How Kristine Found a New Perspective on Weight Loss in Menopause
What if losing weight isn't the only thing you need to change before you can finally feel better about your life? Kristine came to me wanting to lose weight. She had spent years thinking about food, worrying about her weight, and wondering why she couldn't seem to make the changes she knew she should be able to make. She had lost 20 pounds before, only to regain it. She was tired of the constant c
Bonus Masterclass: Manage Food Urges Without Being Hard on Yourself-The Next Step to Losing Weight in Menopause
If you've ever eaten when you weren't hungry and then immediately been hard on yourself about it, this bonus recording is for you. In this recording, I coach women through what happens when an urge to eat shows up, how to recognize the difference between physical hunger and an emotional urge, and why simply becoming aware of what is happening in your brain can be such an important first step. We t
Ep 545: Why You Eat When You're Not Hungry - The Missing Piece to Losing Weight in Menopause
If you're struggling to lose weight in menopause, you may have asked yourself this question more times than you can count. You know you're not physically hungry. You know you'll probably regret eating it. And yet, the urge is still there. What if that urge isn't a failure of willpower? On Day 1 of my live master class, I want to help you understand what may actually be happening when you feel driv
Ep 544: Train Your Brain to Lose Weight in Menopause With or Without a GLP-1
If you've been struggling with food urges and wondering whether a GLP-1 is the answer, this episode is for you. The more I learn about GLP-1s, the more I see how closely some of what they address connects with the ThINNER Peace process I created almost 20 years ago. The difference is in how we get to the brain. I share the story of a client who put a polished stone into a jar every time she experi
Ep 543: How Special Occasions Can Derail Your Menopause Weight Loss | A Special Birthday Episode
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
Ep 542: The Weight Loss Mindset Keeping You Stuck in Menopause
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
Ep 541: Dr. Deb on Linda's Corner: Conversations that help you heal, grow and thrive
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 pl
Ep 540: What I've Learned at 74 About Food Freedom, Menopause and GLP-1s
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
MVP. Ep 539: Self-Care Is the Missing Piece for Women in Menopause
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 o
Ep 538: Why Food Obsession Keeps Women in Menopause Stuck
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 lear
Ep 537: Dr. Deb Butler on Are You Awesome Today?Podcast
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 fullne
Ep 536: Why Saying Yes Is Keeping Women in Menopause Stuck With Emotional Eating
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
Ep 535: Dr. Deb Butler on Health Solutions With Shawn & Janet Needham
If you've spent years trying to lose weight in menopause but still find yourself eating when you're not physically hungry, this episode is for you. I've learned that lasting weight loss isn't about finding the perfect diet. It's about rebuilding the connection between your brain and your body. In this conversation with Shawn and Janet Needham of Health Solutions Podcast , I share my own experience
Ep 534: The Buddhist Practice "Shenpa" That Can Change Menopause Weight Loss
Have you ever felt like food seems to hook you before you even realize what's happening? If you've been struggling with food cravings during menopause, I want to introduce you to a concept that has completely changed the way I think about urges. In this episode, I share the ancient Buddhist concept of shenpa, which describes that moment when we become hooked by an urge. I explain why this idea has
Ep 533: A Simple Technique to Handle Food Urges Differently in Menopause
You don't need more willpower. You need a different relationship with your urges. In this episode, I talk about one simple technique that can help women in menopause handle food cravings differently. Inspired by conversations around GLP-1 medications, I explain what these medications appear to do for food noise and how you can begin creating similar awareness without relying solely on medication.
Ep 532: Dr. Deb Butler on Confidence Through Health Podcast
If you've spent years trying to lose weight by controlling food, this conversation may change the way you think about weight loss in menopause. I recently joined Jerry Snider on the Confidence Through Health podcast to discuss why food noise, cravings, emotional eating, and weight gain are often signs that something deeper is asking for your attention. We explore how many women have become disconn
Ep 531: The Power of Saying Yes to Yourself in Menopause
You know what you need to do, but something keeps stopping you from taking action. In this episode, I share two client stories that reminded me how powerful it is when women finally trust their own inner knowing. One client described her experience as moving from black and white to Technicolor. Another came to coaching believing she couldn't lose weight and wasn't sure she could change her drink
Ep 530: MVP: The Freedom Of No Longer Feeling Controlled By Food with Michelle
Do you feel like food has too much power over you? In this deeply personal conversation, Michelle shares how years of stress, overwhelm, food rules, and self-criticism kept her stuck in a cycle that felt impossible to break. Like many women in menopause, she believed her struggles were caused by stress and cravings. What she discovered was that the way she was thinking about those challenges matte
Ep. 529: Dr. Deb Butler on Susan LoPresti's Wellness Mind Body Soul Podcast
If you've ever eaten when you weren't hungry and had no idea why, this episode is where that finally makes sense. Get the full show notes and information here: https://drdebbutler.com/529
Ep. 528: Train Your Brain With Or Without Medication — Day 1
I spent 30 years counting points and never once asked myself if I was hungry — and that's exactly where this all starts. Get the full show notes and information here: https://drdebbutler.com/528
Ep. 527: Losing Weight Is Not the Same as Making Peace with Food
Losing weight and making peace with food are not the same thing — and no medication can do both. Get the full show notes and information here: https://drdebbutler.com/527
Ep. 526: Managing Food Noise in Menopause
You don't need a prescription to quiet food noise — you need to train your brain. I will show you how. Get the full show notes and information here: https://drdebbutler.com/526
Ep. 525: Why Willpower Won't Fix Menopause Weight Gain
If you have ever talked yourself out of something and still eaten it anyway, this episode is going to change how you think about cravings for good. Get the full show notes and information here: https://drdebbutler.com/525
Ep. 524: Menopause Weight Gain Treatment Options with Dr. Lindsay Shirreff
Everything you thought you knew about menopause, weight gain, and hormones — a specialist just changed the conversation. Get the full show notes and information here: https://drdebbutler.com/524
Ep. 523: Dr. Deb Butler on the say YES to yourself! Podcast
I went on Wendy Harrop's podcast and we ended up somewhere I didn't expect — and I think you need to hear it. Get the full show notes and information here: https://drdebbutler.com/523
Ep. 522: The Mindset Shift That Finally Made It Stick — Peggy's Story
After years of failed diets, Peggy didn't change her food — she changed her thinking, and that changed everything. Get the full show notes and information here: https://drdebbutler.com/522
Ep. 521: The Summer of No — Why Saying No Is the Most Loving Thing You Can Do for Yourself
What you've been calling self-sabotage is actually self-indulgence, and learning the difference is how you finally start losing weight for good. Get the full show notes and information here: https://drdebbutler.com/521
Ep. 520: Two Years Later: What Happened When Emily Finally Stopped Trying to Lose Weight
I coached Emily through perimenopause weight gain, emotional eating, and 30 pounds lost and two years later, she's still going strong without a single diet. Get the full show notes and information here: https://drdebbutler.com/520
Ep. 519: Why Emotional Health Must Come Before Weight Loss
I've said it for 519 episodes — you cannot lose weight and keep it off until you heal your emotional health first, and this episode shows you exactly why. Get the full show notes and information here: https://drdebbutler.com/519
Ep. 518: How to Stop Obsessing Over Food: A Buddhist Secret That Actually Works
Struggling with food cravings in menopause? I share a powerful Buddhist concept called equanimity — the "take it or leave it" mindset that quiets food obsession, reduces urges, and helps women finally find peace with eating. Get the full show notes and information here: https://drdebbutler.com/518
Ep. 517: Your Mind Is the Most Powerful Weight Loss Tool You Have
Your mind is your most powerful weight loss tool — and Harvard research proves it. Here's how to use it in menopause. Get the full show notes and information here: https://drdebbutler.com/517
Ep. 515: Dr. Deb Butler on the Sisterhood of Sweat Podcast
I spent decades losing the same 30 pounds until I stopped asking what to eat and started asking why. Get the full show notes and information here: https://drdebbutler.com/515
Ep. 514: Dr. Deb Butler on the Delivering Health Podcast
I teach you how to tell the difference between emotional hunger and physical hunger so you can finally lose weight in menopause without another diet. Get the full show notes and information here: https://drdebbutler.com/514
Ep. 513: Why You Can't Stop Eating Chips at Restaurants
I'm answering a listener's question about feeling compelled to overeat chips and bread at restaurants—and showing you how to take back control. Get the full show notes and information here: https://drdebbutler.com/513
Ep. 512: Life After Coaching: Proof That the Work Keeps Working
Three years after we worked together, Angela's transformation is better than I imagined. She's lost 30+ pounds, changed careers, and rebuilt her life—all from practicing one thought daily: "me first out of love." Her story proves lasting change is absolutely possible. Get the full show notes and information here: https://drdebbutler.com/512
Ep. 511: Feel Your Boredom, Don't Feed It
Stop eating when you're not hungry by learning to feel boredom instead of filling it with food. Get the full show notes and information here: https://drdebbutler.com/511
Ep. 510: The Comeback Tool – Your Secret to a Healthy 2026
Discover why the comeback tool matters more than New Year's resolutions for staying healthy during menopause and beyond. Get the full show notes and information here: https://drdebbutler.com/510
Ep. 509: The Tiny Healing Habits That Transform Menopause with Dr. Laurie Marbas
Menopause weight loss feels impossible when you try harder—this episode with Dr. Laurie Marbas shows why tiny habits work better and how small steps can create real change. Get the full show notes and information here: https://drdebbutler.com/509
Ep. 508: MVP: How to Handle "Food Pushers" During the Holidays
Learn how to say no to holiday food offers without guilt—and finally honor yourself while still being kind to others. Get the full show notes and information here: https://drdebbutler.com/508
Ep. 507: The Holiday Gift That Keeps on Giving – Faith, Joy, and the Strawberry
I'm sharing my favorite Pema Chodron parable and the truth about why faith and worry are the same thing—but only one gets you what you want. Get the full show notes and information here: https://drdebbutler.com/507
Ep. 506: Simple vs. Easy – Your First Step to Food Peace
The ThINNER Peace Process is simple—just a few steps—but that doesn't make it easy, and that's exactly why you're stuck. Get the full show notes and information here: https://drdebbutler.com/506
Bonus Episode: Holiday Master Class – Your Advanced Course in Food Peace
The holidays are your advanced class in connecting to yourself—come learn how to feel your emotions instead of filling them with food. Get the full show notes and information here: https://drdebbutler.com/holidaybonus
Ep. 505: Intuitive Eating vs. ThINNER Peace - What's the Difference?
I'm finally clearing up the confusion—Intuitive Eating and my ThINNER Peace Process are NOT the same thing, and here's why that matters for your food freedom. Get the full show notes and information here: https://drdebbutler.com/505
Ep. 504: Why Your Urges Are Like a Screaming Toddler
I'm teaching you why urges are like screaming toddlers and the one technique that extinguishes them without willpower. Get the full show notes and information here: https://drdebbutler.com/504
Ep. 503: MVP: Why "I Can Eat Anything" Stops Overeating
The thought "I can't have it" is what's driving you to overeat—here's how to flip that script and find real food freedom. Get the full show notes and information here: https://drdebbutler.com/503
Ep. 502: Your Mindfulness Quotient Part 2 - Navigate the Holidays Without the Weight Gain
I'm teaching you how to raise your Mindfulness Quotient this Thanksgiving so you can navigate family dinners without reaching for wine or extra desserts when triggered. Get the full show notes and information here: https://drdebbutler.com/502
Ep. 501: The Missing Link to Holiday Weight Loss
Learn about your Mindfulness Quotient (MQ) and discover the three thought patterns that determine whether you gain or lose weight during the holidays. Get the full show notes and information here: https://drdebbutler.com/501
Ep. 500: The Greatest Hits That Changed Everything
Today is a special day because I'm recording my 500th episode. Five hundred episodes! I share transformative tools on self-compassion, hunger scales, and mindful eating from 500 episodes helping women find peace with food. Get the full show notes and information here: https://drdebbutler.com/500
Ep. 499: MVP: Why You Can Lose Weight in Menopause But Can't Keep It Off
In this episode, I coach Annie through her weight loss sabotage pattern. Watch her discover it's not her metabolism, it's her mind that stops her every time. Get the full show notes and information here: https://drdebbutler.com/499
Ep. 498: Understanding the C-T-F-A-R Model for Weight Loss in Menopause
In this episode, I'm showing you the self-coaching model that helped me understand it's not what I'm eating that's the problem—it's what I'm thinking when I eat. Get the full show notes and information here: https://drdebbutler.com/498
Ep. 497: Stop Trying, Start Doing: Rethinking Movement in Menopause and Weight Loss
In this episode, I'm sharing why the word "try" sabotages your goals and how your mind can literally change your body in menopause. Get the full show notes and information here: https://drdebbutler.com/497
Ep 496: MVP: What Diets Actually Taught Me About Food Freedom
In this episode, I will share how 30 years of dieting taught me that you can eat any food and still lose weight when you change your perception and learn to manage your brain. Get the full show notes and information here: https://drdebbutler.com/496
Ep 495: Shoshin: Ancient Wisdom for Modern Eating Struggles
In this episode, I explore how approaching your relationship with food through a beginner's mind can unlock new possibilities for lasting peace with eating. Get the full show notes and information here: https://drdebbutler.com/495
Ep 494: Breaking the Habit of Eating Before You're Hungry
Learn the difference between true physical hunger and the fear of getting hungry that keeps you eating all day. Get the full show notes and information here: https://drdebbutler.com/494
Ep 493: Two Types of Coming Back Every Woman in Menopause Needs to Master
Sometimes you think you need to come back to your eating when you really need to come back to managing your mind around the scale. Get the full show notes and information here: https://drdebbutler.com/493
Ep 492: Quieting Food Noise Naturally in Menopause
I'm sharing why menopause increases food noise and how you can learn to trust yourself around any food without taking shots or medications. Get the full show notes and information here: https://drdebbutler.com/492
Ep 491: Menopause and Metabolism: What Your Body Really Needs Now
Learn the physical hunger scale from -2 to +2 that helps menopausal women distinguish true hunger from emotional eating. Get the full show notes and information here: https://drdebbutler.com/491
Ep 490: Why "Temptation" Is Keeping You Stuck with Food in Menopause
In this episode, I challenge why saying you're not "tempted" by food might actually be keeping you stuck and powerless around eating. Get the full show notes and information here: https://drdebbutler.com/490
Ep 489: The Basic Connection You Lost in Menopause: Eating When Hungry, Stopping When Full
I spent 30 years losing the same 25 pounds over and over until I learned to reconnect with my body's most basic instinct. Get the full show notes and information here: https://drdebbutler.com/489
Ep 488: A New Way to Party Without the Weight Gain
Learn how I transformed my celebration season from a 6-week food free-for-all into mindful moments of savoring joy without the weight gain. Get the full show notes and information here: https://drdebbutler.com/488
Ep 487: Practical Solutions for Common Thinner Peace Challenges
I answer real listener questions about making the Thinner Peace process work when life gets messy and schedules don't match hunger cues. Get the full show notes and information here: https://drdebbutler.com/487
Ep 486: Group Coaching Magic: Emily's Real-Life Results
Emily shares how she lost 30 pounds by learning to ignore the scale and practice self-compassion during perimenopause. Get the full show notes and information here: https://drdebbutler.com/486
Ep 485: Self Coddling: Why It Hurts You Long Term
Learn the difference between self coddling and self love, and why one hurts you long term while the other builds strength. Get the full show notes and information here: https://drdebbutler.com/485
Ep 484: When "I Paid for It" Becomes Your Excuse to Overeat
Your body doesn't know it's on vacation, so why do we think special occasions mean we can ignore our hunger and fullness signals? Get the full show notes and information here: https://drdebbutler.com/484
Ep 483: Feel It, Don't Feed It: Mastering Urges and Emotional Hunger
In this episode, I'll teach you how to spot the difference between physical and emotional hunger, how urges are created by your thoughts, and how to manage them without turning to food. Get the full show notes and information here: https://drdebbutler.com/483
Ep 482: Why Self-Kindness Is the Key to Food Freedom
In this episode, I'll show you how to stop the cycle of beating yourself up and start practicing self-kindness—because real change starts with how you talk to yourself. Get the full show notes and information here: https://drdebbutler.com/482
Ep 481: The 5,000-Year-Old Secret to Stopping Emotional Eating
I'm showing you how ancient Buddhist wisdom can help you break the cycle of emotional eating with more awareness, compassion, and ease—just like I teach my clients. Get the full show notes and information here: https://drdebbutler.com/481
Ep 480: Breaking Free: Michelle's Journey to Self-Acceptance and Food Freedom
Michelle carried the mental weight of food obsession for 40 years over just 6-8 pounds, proving that true freedom comes from releasing shame, not chasing numbers on the scale. Get the full show notes and information here: https://drdebbutler.com/480
Ep 479: The Summer Mind Challenge to Stop Emotional Eating
In this episode I'll help you figure out the real reason you're eating when you're not hungry and how to change it for good. Get the full show notes and information here: https://drdebbutler.com/479
ThINNER Peace Summer Challenge: Rewire Your Mind, Transform Your Body (Free Masterclass for Women 50+)
Join me, for a free summer masterclass where I'll teach you how to get your mind in shape so your body will follow - because when you master handling urges and eating when hungry, you might just have your best summer ever. Get the full show notes and information here: https://drdebbutler.com/bonussummerchallenge
Ep 478: Dr. Deb-isms That Helped Change a Life
This listener never paid me a dime but lost 100 pounds just from this podcast. I'm reading her sticky notes, and you just might want your own. Get the full show notes and information here: https://drdebbutler.com/478
Ep 477: The Thinner Peace Challenge: Reconnect with Your Body and End Emotional Eating This Summer
Create a better mind-body connection this summer instead of just focusing on weight loss. Get the full show notes and information here: https://drdebbutler.com/477
Ep 476: Why Treats on the Counter Don't Scare Brenda Anymore
Brenda found peace with food and joy in her body—now she's sharing how she did it. Get the full show notes and information here: https://drdebbutler.com/476
Ep 475: Why Joy Eating Helps You Release Weight in Menopause
Learn how to practice joy eating and make peace with food in this episode of Thinner Peace and Menopause and Beyond. Get the full show notes and information here: https://drdebbutler.com/475
BONUS EPISODE - PEACE WITH FOOD
If you're in menopause and tired of obsessing over food, it's time to make peace with it—for good. Get the full show notes and information here: https://drdebbutler.com/bonuspeacewithfood
Ep 474: What to Do When Weight Loss Slows Down During Menopause
Learn how your own thoughts might be tricking you into staying stuck with your weight. Get the full show notes and information here: https://drdebbutler.com/474
Ep 473: Why Menopause Weight Feels Different (And What to Do About It)
In this episode, I talk about how menopause can disconnect you from your body and how to start listening again—especially when it comes to hunger, rest, and emotions. Get the full show notes and information here: https://drdebbutler.com/473
Ep 472: Menopause, Eating, and the Emotional Hole You're Trying to Fill
In this episode, learn about my free Menopause Mindful Eating Makeover class to reconnect with your body and manage emotional hunger. Get the full show notes and information here: https://drdebbutler.com/472
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