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Too Much on Her Plate with Dr. Melissa McCreery: Emotional Eating Help for Smart, High-Achieving Women
Too Much on Her Plate with Dr. Melissa McCreery: Emotional Eating Help for Smart, High-Achieving Women
Dr. Melissa McCreery, a psychologist and emotional eating coach, hosts this podcast for smart, high-achieving women who struggle with emotional eating, stress eating, and overeating. Each episode provides practical strategies, mindset shifts, and compassionate coaching to help break the cycle without deprivation or willpower. Topics include rewiring beliefs that lead to guilt, perfectionism, and self-sabotage, and ditching diet mentality. The goal is to help listeners create lasting freedom and confidence with food and in life.
Episodes
203: The Power Struggle with Food: Why Control Always Backfires
Why does the day fall apart with food—even when you were “good” all day?If you’re stuck in a power struggle with food, this episode will help you understand why more control isn't the answer—and what to do instead.You’ll hear:Why overeating isn’t about willpowerWhat food is really doing for you in those tough momentsWhy trying to control your eating often makes things worseWhat real peace wit
202: Emotional Eating, Limited Bandwidth, and the Tools That Actually Help
Emotional eating, limited bandwidth, and the tools that actually helpWhat if your eating struggles aren’t a willpower problem, but a capacity problem?In this episode, I share the real reasons emotional eating gets worse when your bandwidth is gone, and why pushing harder doesn’t work. You’ll learn:Why autopilot overeating happens (especially at night)What to do instead of starting another “plan”To
201: Overwhelmed and Overeating: A Smarter Path That Honors Your Capacity
Overwhelmed and overeating? This episode shows you a better way.Feeling stretched thin, overloaded, or stuck in emotional eating patterns—but don’t have the energy to fix it? You’re not alone. Most smart, high-achieving women don’t struggle because they’re lazy. They struggle because their capacity is maxed out—and they’ve been taught to blame themselves.In this episode, I share how to shift your
200: The Truth About Diets: 25 Powerful Reasons to Stop Starting Over
The truth about diets? They keep you stuck.As the new year approaches, you might feel the pull of another plan, another try, another round of willpower. But what if the problem isn’t you? What if it’s the diet itself?In this best-of episode, I’m sharing 25 powerful reasons not to start another diet - not in January, not ever again.You’ll learn:Why diets don’t workHow they increase obsession and em
199: Before You Pick Another Weight Loss Plan: What Smart Women Miss About Overeating
Before you commit to a new weight loss plan, here’s what you really need to know.If you’re a high-achieving woman, chances are your overeating has nothing to do with willpower—and everything to do with the hidden hungers that traditional food plans ignore.In this best-of episode, I’m sharing:The 5 hidden hungers that fuel emotional eatingWhy “just be more disciplined” always backfiresWhat to focus
198: How to Stop Autopilot Eating Habits During the Holidays
Struggling with autopilot eating habits during the holidays? You’re not alone, and there’s a better way than just trying to control your eating with willpower.In this episode, you’ll learn:What autopilot eating habits look like in DecemberWhy willpower backfires for high-achieving womenA 3-question check-in to reconnect with what you really needHow to start changing your patterns today (no big pla
197: Overeating in December? It’s Not Your Fault - and Here’s What Helps
Overeating in December? It’s not your fault - and here’s what helpsStruggling with overeating in December? It’s not about willpower. In this episode, you’ll learn how holiday stress, time pressure, and constant food cues trigger autopilot eating patterns - and what to do instead.You’ll learn:Why old patterns feel stronger this seasonWhat NOT to do with food in DecemberHow to feel more in control (
196: Strength Training for Women Over 40: The Real Benefits
Strength training isn’t just for athletes—it’s one of the best things you can do for your health, energy, and confidence after 40.In this episode, I’m talking with physical therapist and health coach Michele Riechman about why strength training for women over 40 matters, how it supports your metabolism and hormones, and simple, realistic ways to start - without falling into the all-or-nothing trap
195: The Real Reason You Lose Control Around Food (It’s Not Discipline)
Why do you lose control around food even when you know better? It’s not about willpower. And it’s not about discipline.In this episode, I’m walking you through:The shortcut your brain has learned (and how to unlearn it)Why “just try harder” always failsWhat the urge to eat is really aboutA question that can change everythingThis is the first in a series spotlighting Peace with Food: The Emotional
194: Trusting Yourself with Food Again: How to Break the Overeating Cycle for Good
Trusting yourself with food again isn’t just possible, it’s the smarter way forward.If you’ve lost count of how many times you’ve started over, this episode will help you understand why the cycle keeps happening and what it really takes to create lasting change.In this episode:Why we stop trusting ourselves around foodHow control and perfectionism erode confidenceFour steps to start rebuilding sel
193: What Ozempic and Quick Fixes Can’t Fix About Emotional Eating - and What Actually Works
You’ve heard the hype — Ozempic, quick fixes, magic pills. But if you’ve ever struggled with emotional eating, there’s something these “solutions” can’t fix.In this episode, we’ll unpack:Why quick fixes often fail women who overeat for emotional reasonsWhat Ozempic can’t fix about your relationship with foodHow to rebuild trust with yourself and stop outsourcing controlWhat actually works to creat
192: How to Stop Eating Halloween Candy on Autopilot
Tired of eating Halloween candy without even realizing it? In this “Best Of” episode, Dr. Melissa McCreery walks you through a powerful mindful eating experiment you can try with candy (or any food) to stop autopilot eating, reduce emotional eating, and build more peace with food.This episode is perfect for high-achieving women who want to stop overeating during the holidays without dieting or dep
191: How to Stop Overeating with Simplicity and Small, Imperfect Steps
When it comes to ending the struggle with food, most smart women overcomplicate things. We tell ourselves we need more willpower, more control, or the perfect plan - and then we either never quite get started, or end up in cycles of not hitting that perfect mark and endlessly starting over. Real freedom from overeating often begins in the simplest, most human ways - through small, imperfect steps
190: How Hormones Drive Your Cravings, Energy Crashes & Emotional Eating
Ever wondered why your efforts don’t bring results - even when you eat “clean” and stick to all the rules? This episode with Dr. Beth Westie digs into the relationship between hormones and cravings, energy slumps, and emotional eating. Beth breaks things down with a simplified approach to what to do instead of beating yourself up.Dr. Beth Westie is a Functional Medicine Practitioner, chiropractor,
189: What Finally Clicked After Decades of Fixing Emotional Eating
Tina had done the therapy, the journaling, the inner work – she even wrote a book about her transformation. But food still held power over her.In this powerful conversation, Tina shares what worked after decades of working to fix emotional eating. She reveals how Your Missing Peace helped her create a new relationship with food – one rooted in choice, freedom, and self-trust.Listen to hear:The min
188: When perfectionism fuels overeating (and you don’t even realize it)
You make a plan, get motivated, and expect yourself to follow through perfectly. But when things go off track, the cycle starts again.In this episode, we’re looking at how hidden perfectionism fuels overeating - and what actually helps you build habits that stick.Learn more about Your Missing Peace:https://toomuchonherplate.com/ympclub-web/Full show notes and transcript at https://toomuchonherplat
187: What Smart Women Get Wrong About Food, Motivation, and Happiness – with Dr. Laurie Santos
Why do smart, successful women struggle with food, motivation, and happiness? Yale psychologist Dr. Laurie Santos joins Dr. Melissa McCreery to unpack the real reasons behind emotional eating, self-sabotage, and toxic motivation. Tune in to learn why self-compassion isn’t weakness - it’s your greatest strength.Resources:Dr. Laurie Santos' podcast: The Happiness LabLaurie's course: The Sc
186: When your brain says “screw it”: How to break the cycle of stress eating
After a stressful day, do you ever find yourself saying “screw it” and heading straight for the snacks? You’re not alone – and it’s not about lack of willpower. In this episode, we’ll unpack the real reasons behind that snap, why food feels like the only option, and how to create new patterns without perfectionism or shame.You’ll learn:What’s really happening in the “screw it” momentHow to shift t
185: Stop Weekend Overeating: Why It Happens and How to Fix It
Do your weekends leave you feeling like you’re starting over every Monday? In this episode, I unpack why weekend overeating happens, what role diet mentality plays, and how to shift into a food relationship that works every day of the week. It’s not about more rules—it’s about creating lasting freedom.🎧 Learn how to stop the weekend food spiral and discover the exact framework I teach inside Your
184: Why You Struggle with Nighttime Eating Even After a Great Day
You make great choices all day. You stick to your plan. You avoid the breakroom snacks. But when the evening hits, all bets are off. You sit down, the TV goes on, and the snacks come out.If you keep blowing it at night and wondering what’s wrong with you, this episode is for you.Dr. Melissa McCreery shares what’s really happening when nighttime eating sabotages your goals—and it’s not what you’ve
183: Somatic eating, food trauma, and why willpower won’t heal your relationship with food
Is it really about willpower? Or is your body trying to tell you something?In this powerful conversation, Stephanie Mara Fox shares how somatic eating helps you decode your cravings, make peace with food, and heal from binge and emotional eating. You’ll learn why your nervous system matters more than discipline—and what to do when nothing else has worked.Stephanie's website: https://www.steph
182: Q&A Why You're Mindlessly Eating Through Zoom Calls (and What to Do Instead)
Mindlessly snacking through Zoom calls? You’re not alone. In this week’s episode, I answer a listener’s question about why it’s so easy to graze through meetings without even tasting the food - and what to do instead.You’ll learn how to stop blaming yourself, recognize what your brain is actually trying to accomplish, and try simple tools to shift the habit (without needing more willpower).Listen
181: Tired of Grazing After Work? Try This Simple Shift
You walk in the door after work—not hungry, but somehow you end up in the fridge.If this after-work grazing habit feels all too familiar, this episode is for you. I'm answering a listener’s question that gets to the heart of why we eat when we don’t really need food—and how to shift the pattern without relying on willpower or guilt.In this episode, you’ll learn:Why after-work snacking is rare
180: When Wine Becomes Your Stress Relief: Breaking the Cycle of Overdrinking
Overdrinking and emotional eating often go hand-in-hand, but rarely do we talk openly about alcohol as a coping mechanism—especially for high-achieving women. In this episode, Dr. Sherry Price joins me to discuss how she broke free from a wine habit that no longer served her, the emotional parallels between food and alcohol, and why abstinence isn't the only solution.Resources & Links Men
179: Q&A: Breaking Up with Nighttime Eating on the Couch
If you’ve ever felt stuck in a loop of nighttime overeating or bingeing, this episode might help you direct your efforts at change in more effective directions. I’m not talking about willpower. I’m not shaming food (or hunger). I am talking about what your real needs might be in that moment, and how to stop solving the wrong problem.You’ll learn:Why nighttime eating becomes such a strong habitThe
178: Why Willpower and GLP-1s Won’t Fix Emotional Eating
In this episode, I’m sharing five things every smart woman needs to know about emotional eating. If food still feels like a struggle even though you’ve tried all the things, a better understanding of emotional eating might help you understand why. I’ll explain why emotional eating isn’t always obvious, how it shows up in ways you might miss, and what you actually need to do instead of relying on w
177: What to Do When You’re Tired of Starting Over Again
If you've ever said "I'll start over Monday," only to end up back in the same old loop, this episode is for you. Too many smart, high-achieving women are stuck in a cycle that goes something like this: try hard, lose steam, get off track, blame yourself, and start again - harder this time. It's exhausting. And it's not working.In this episode, I cover:Why the traditio
176: You Can’t Change Your Eating If You’re Not Here
If you’ve ever found yourself eating on autopilot, not tasting your food, or wondering how you got from “just a bite” to the bottom of the bag, you’re not alone. And you’re not broken. What’s likely happening is something I see all the time - you’re simply not with yourself in those moments. And when you’re not present, something else takes over.Here’s what I’m covering in this episode:Why checkin
175: How Self-Compassion Can End Your Emotional Eating Cycle
If you've ever found yourself reaching for food when you're stressed, overwhelmed, or just plain exhausted, it might be time to explore a powerful but often overlooked tool for lasting change: self-compassion. In this episode, you’ll hear why self-compassion is a game-changer when it comes to ending overeating and emotional eating. If the voice in your head tends to be a harsh critic, or
174: How to Break the Cycle of Overeating on Autopilot
I’m diving into what I call the “overeating boomerang”—a hidden mindset trap that keeps smart, capable women swinging between trying to be superhuman and using food to numb out. You’ll hear the real-life experiences (with names changed for privacy) of women inside my coaching program who realized they were stuck in this pattern, and how we began shifting it. If you've been demanding that your
173: Feeling Stuck? How to Recognize Real Progress with Overeating, Emotional Eating, and Food Freedom
If you're trying to stop emotional eating, overeating, or binge eating—but feel like nothing is changing—this episode is essential.The truth? Most women miss the real signs that they’re making progress with ending emotional eating and overeating because they’re looking in the wrong place. And if you don’t see your results, you can’t build on them.In this episode, you’ll learn:Why the mindset
172: End Overeating by Shifting Your Focus
Lisa knew exactly how she wanted to eat. She’d researched, made a plan, and was fully committed—until real life got in the way. Vacations, stress, and long days at work would throw her off track every time. If you’ve ever wondered why you can’t stick with a healthy eating plan (even one you like), this episode will show you what’s really going on—and what to do instead.In this episode, I’ll walk y
171: Stop Postponing Yourself: How to Break Free from Overwhelm and Overeating
Tune in to hear how small, sustainable actions can create lasting change and why waiting for the “perfect time” is a trap.What You’ll Learn in This Episode:Why postponing your happiness contributes to overeating and emotional eatingThe Hidden Hungers that drive cravings and how to address themThe all-or-nothing mindset that keeps high-achievers stuck in overwhelmHow dreaming big can actually make
170: Curing Emotional Eating Habits vs Controlling Them
In this episode, I’m covering mindset shifts, hidden roadblocks, and powerful tools that can help you break free from deprivation thinking and finally cure your overeating habits. You’ll learn why self-compassion and the right support system are essential, what you need to know about blind spots that can keep you stuck, and what you can do to rewire your brain for freedom instead of restriction.Wh
169: How to Lose Your Stress Eating Habit by Uprooting It (Part 2)
In part two of How to Lose Your Stress Eating Habit, we shift from why traditional approaches fail to what actually works. Last episode, I explained why the advice most of us have heard about how to control stress eating keeps you stuck in an exhausting cycle. Today, I want to introduce you to my signature framework—the approach my clients use to completely uproot their stress eating habits instea
168 How to Lose Your Stress Eating Habit (Part 1): Why Traditional Advice Fails You
Are you tired of trying to control your stress eating, only to end up stuck in the same cycle? In this episode, I explain why the most common advice about stress eating—like trying to distract yourself, exercising more discipline, or simply saying no—doesn’t work. More importantly, you’ll learn why it's not your fault that these approaches have failed you. Get ready to see stress eating in a
167: Breaking Free from Comfort Eating: Why Discomfort is the Key to Real Change
Comfort eating is showing up big-time these days. Of course, in the long run, comfort eating ISN'T comforting. The key to breaking the cycle lies in discomfort - but not the kind of making yourself uncomfortable or taking on difficult challenges that diet mentality may have taught you is necessary. In this greatest hits episode, I explore how stepping into the helpful type of discomfort—rath
166: Breaking Free from Overeating: The 4 Questions That Change Everything
Why do you overeat? What can you do instead of depriving yourself? In this greatest hits episode, I'm diving into four powerful questions that can shift your entire approach to food and emotional eating. If you’ve ever felt stuck in the cycle of willpower, deprivation, and frustration, these questions will help you break free and create real, lasting change—without dieting. Plus, hear how the
165: Your Brain is a Drama Queen and It’s Keeping You Overeating
Creating freedom from overeating doesn’t require a major life overhaul or a series of giant, hard-to-take steps, even if your brain has been telling you this is what’s necessary. Tune in to today’s episode to learn more.What you’ll learn in this episode:Understanding your brain’s dramaThe power of small stepsPractical small steps for changeHow your brain overwhelms you into overeating and what to
164: How to Reset Instead of Overeating When Life Feels Out of Control
How do you reset, instead of overeating when life feels out of control or stressful? How do you focus on what you can control or what’s good for you when you feel overwhelmed - instead of heading straight for the chocolate? This episode of the Too Much on Her Plate podcast is designed to help.In this episode:Mindset Reset: Focusing on What You Can ControlThe Importance of Sleep for Mental ClarityP
163: Reset Your Mindset to Break Overeating and Emotional Eating Habits
You may know about eating on autopilot or mindless overeating, but you probably don’t realize you’re doing something else mindlessly that leaves you more likely to overeat. It’s probably making changing your eating habits more challenging too. It’s almost impossible to break emotional eating and overeating habits without addressing your mindset and without exploring the thoughts or the mental soun
162: Greatest Hits: How to Break the Cycle of Overeating and Perfectionism
There are huge advantages to seeing perfectionism as the unattainable set of expectations that it is - especially if you want to break overeating habits or emotional eating patterns, so let’s tackle the first step toward breaking the cycle of overeating and perfectionism.In this episode:The links between perfectionism and overeatingWhy you’ll probably always have some perfectionism (and it’s okay)
161: How to Stop Stress Eating Without Willpower: Marie’s Story
In this episode of the Too Much on Her Plate podcast, I’m sharing the journey of “Marie” (not her real name), a smart, successful professional woman who struggled with overeating, stress eating, and feeling like food was controlling her (sound familiar?).Marie’s story is a perfect example of how deeply ingrained deprivation thinking and diet culture can keep us stuck in a frustrating cycle of over
160: How to Create a Clear Vision for Overcoming Emotional Eating and Living the Life You Want
Whether you’re tired of struggling or ready for a fresh approach to your relationship with food, this episode will guide you toward creating a roadmap that sets you up for lasting success.What You’ll Learn in This Episode:Why having a clear vision of success is essential to overcoming emotional eating.The common pitfalls of focusing only on outcomes (like weight or eating habits) without consideri
159: How To Get Help For Emotional Eating And Overeating
This episode of the Too Much on Her Plate podcast is about how to get emotional eating help (and overeating help) that is actually helpful.Join me while I share my thoughts on why it’s important to be clear on the kind of help and support that will meet your needs and be helpful to you - and how to let go of the “help” that isn’t helpful at all.What you’ll learn in this episode:How help and suppor
158: When you don’t trust yourself to stop overeating
This week’s episode is an important one - especially this time of year when there’s so much hype about goals and resolutions. What do you do when your confidence is gone and how do you banish all the diet messages and learn to trust yourself with food, with eating, and with hunger?In this episode:You’re not alone if you’re tired of all the healthy eating or weight loss chatter taking up space in y
157: A Message About Overeating You Need to Hear Now
There’s so much messaging out there about weight loss and overeating. It’s so constant, and our exposure to it starts so early, that it’s easy to forget that the themes and refrains aren’t necessarily truths or helpful and that the messaging doesn’t address the complete overeating puzzle. Marketing from the weight loss industry promotes quick fixes, with the idea that if you do things right - if y
156 How to Stop Being Triggered to Overeat
In this episode of the Too Much on Her Plate podcast, you’ll learn about the role mindset plays in reinforcing or breaking patterns of being triggered to overeat. I’ll introduce you to the concept of a mindset reset, and show you a daily practice that you can use to rewire your brain and break patterns of being triggered.In this episode:What a trigger to overeat really isTriggers vs. decisionsA mi
155: In 30 Years of Dieting I Never Heard This
This podcast episode is about a set of beliefs that might be floating around in your head and not only making it harder to change your eating - it’s likely contributing to overeating and emotional eating. We live in a culture that teaches you to blame yourself for your relationship with food - while at the same time encouraging you to use food as a solution to all your Hidden Hungers. This can lea
154: Stop Telling Yourself No
Want to see more progress, reduce self-sabotage, and spend less time thinking and focusing on what to eat? Check out this podcast episode. It’ll make a difference.In this episode:Deprivation thinking and why it doesn’t workPink elephantsYour inner rebelMomentum, motivation, and energyFind links to everything we mention in this episode as well as complete show notes & transcript at https://toom
153: Simple Ways to Get Grounded Instead of Numbing Out With Food
How do you stop eating on autopilot? How do you break patterns of mindless eating (when you’re - quite literally - eating mindlessly)? What’s one skill that you definitely need if you want to stop overeating or numbing out with food? These questions are answered in today’s episode of the Too Much on Her Plate podcast.In this episode:How you may have lost your power to make decisions about your eat
152: Executive Coaching for Wellness and Well-being
How can you be so smart and successful in multiple areas of your life and be going in circles with overeating and your weight? Why is it that you know how to solve so many problems, but every Monday you’re facing down the same old personal challenges with stress, or overwhelm, overeating, and the scale? It’s not just you. In what’s probably a familiar refrain from me, I’m here to tell you that one
151: Breaking the Stress-Overeating Cycle Without Doing MORE
As a high achiever who solves problems, your ability to jump into action is probably a strength, but it doesn’t serve you as well when you want to stop emotional eating or overeating. In this episode, I’ll explain why this is, how doing and taking action to stop overeating might be keeping you stuck in the same vicious cycle, and I’ll share a tip and a story of how one client stopped going in circ
150: Q&A How Do I Stop Flaking Out On Myself?
If you feel like you keep letting yourself down by overeating; if you don’t have confidence that you’ll follow through on your next plan to change your eating habits; or if you don’t trust yourself to ever make changes with emotional eating or overeating, then this episode is for you.In this episode:The relationship between lost confidence, “flakiness”, and perfectionismHow to rebuild self-trustAr
149: What if I Don’t Want to Feel my Feelings and I Don’t Want to Overeat?
In this Q&A episode, I’m answering the question a listener submitted in my free Facebook group: “What if feeling my feelings is too uncomfortable? I know I’m an emotional eater, but I don’t want to feel my feelings, so how do I stop overeating?”In this episode:Myths about being uncomfortablePerfectionism, numbing, overdoing, and overeating - and their link to discomfortWhy it’s valuable to fee
148: The Power of Slowing Down: How Taking Your Time Can Transform Your Relationship with Food
In this episode, I’m exploring the power and transformation that happens when you slow down to overcome overeating and emotional eating. Your brain and your impatience want change to happen fast, but you might be surprised that slow is not only better but sometimes quicker. In this episode:The power of reflectionSlowing down for better results (and how your brain resists)Learning to be vs. doClien
147: Why You Should Do Less to Stop Overeating
This episode is about why small steps are the answer to breaking emotional eating habits, why they are so hard to take, and why your plan to end overeating cycles should focus on building consistency with do-able steps instead of big, dramatic lifestyle changes or diets (which we know don’t work). I polled my clients about how small steps have had big impacts on their lives and they came through w
146: How to Break the Link Between Perfectionism and Overeating
In this episode I’m breaking down specific ways that perfectionism keeps you caught in overeating and emotional patterns and specific ways to break these patterns.In this episode:How perfectionism limits your lifePerfectionism kills momentum and motivationGuilt, shame, and perfectionismHow perfectionism keeps you from learning what you need to learn to stop overeating100% goalsHabit and Win tracki
145: Procrastination vs. Permanent Results
It’s one thing to want to stop overeating or to want to lose weight. It’s another thing to figure out a way to make that happen. In between, it’s easy to get stuck in a pattern of starting food plans that aren’t sustainable, or of being frozen by overwhelm because of the distance between your current situation and your goal. In this episode I want to share with you how to avoid sitting in procrast
144: Overwhelm & Overeating: When Doing Your Best is Burning You Out
You’re someone who’s used to giving your all - and more. It’s led to a great career and a fair amount of success, but it’s also the cause of stress, overwhelm, and overeating. There’s a reason you curl up with a bag of chips at the end of the day - it’s because you left it all out on the field and didn’t get much for yourself. In situations like this, overeating or bingeing or constant snacking ca
143: Greatest Hits of Summer: Retraining Your Brain Away from Shame
The reality is that you can break patterns of endlessly falling off track and "starting over" each time your eating doesn't go the way you'd hoped. You can also let go of the guilt and shame and the other emotional baggage that's often a part of these overeating cycles. I have a number of "what if" questions for you in today's episode that just might change
142: Summer Q&A: 3 Ways to End Overeating Habits
It's summer, and many of us are in a "do-less-and-relax-more" frame of mind. This week's episode can help. Believe it or not, you can unstick yourself from overeating habits without giving up on your summer vacation vibe. In fact, too many women are expending too much effort, and are still going in circles with overeating and emotional eating and their weight. In this episode
141: Wendy's Story Weight Loss, Self-Trust, and Lasting Results
In this episode you’ll hear a conversation about what it really looks like to develop a healthier relationship with food without dieting through the Missing Peace program. Wendy, a former participant in the program, discusses what it’s like for her one year after finishing Your Missing Peace. We talk about how she overcame the battle of food’s frustrating influence in her life. Wendy shares how mi
140: Greatest Hits of Summer: Declare Your Freedom From Diets and Overeating
Freedom from overeating isn’t just a catchy phrase or a diet in disguise. Freedom is the feeling that most women I talk to are craving. Freedom from feeling haunted by cravings. By sugar. By the scale. Freedom from having four sizes of pants in their closet. Freedom from waking up every morning wondering if it’s going to be a “good day” or a “bad day” with food and their weight. Freedom from havin
139: Greatest Hits of Summer: Peace with Food on Vacation
This episode was originally published as Episode 44. I’m bringing it back because I get SO many questions about how to plan for eating (and not overeating) on vacation.I’m a huge believer in vacations, but you shouldn’t have to take a vacation from your relationship with food. Unfortunately, many smart, busy women feel like they do. The culprit: diet mentality, and thoughts and beliefs you might n
138: Transitions, Overeating, and Overwhelm - and Doing Things Differently
In this episode, I’m sharing what I discovered about how I handle (and don’t handle) transitions before and after a vacation, the unnecessary drama and stress I have created in the past, and what I’m experimenting with to take my power back from overwhelm and to break automatic habits that often lead to overeating.In this episode:Why transitions are often a major time for overeating, emotions eati
137: One Way to Lose Weight Without Dieting
While there’s no magic “how to lose weight without dieting” formula, there are some easy steps that can help you move away from diet mentality and diet behavior. In this episode of the Too Much on Her Plate podcast, I’m sharing a conversation with a client that helped her make a massive shift that makes overeating less powerful and less of a focus in her life.In this episode:Understanding your wei
136: Is It Really Your Feelings That Are Triggering Emotional Eating.mp3
Let’s suppose that you know you’re an emotional eater. You’ve learned about emotional eating. You’ve spent time exploring your feelings. You can clearly see and describe the situations and feelings that trigger you to overeat. And all that insight hasn’t changed your eating habits at all.How do you break out of an emotional eating loop when focusing on your feelings hasn’t helped?In this episode:I
135: 10 Ways to Cultivate a Self-care Mindset
I propose that we work on cultivating a self-care mindset instead of a long self-care to-do list. In this episode, you’ll also find some self-caring ways to help make true self-care easier and more intuitive.In this episode:Understanding real self-care: the distinction between faux self-care and real self-care.Practical self-care strategies: a range of actionable suggestions to cultivate a self-ca
134: When Changing Your Overeating Feels Hopeless
In this episode, I’m shining a light on how powerful myths contribute to guilt, self-blame, and a loss of hope in your ability to make lasting changes. I’m also sharing three key points for regaining hope and confidence and creating the changes you desire.In this episode:How diet mentality perpetuates a cycle of self-blame and may have disconnected you from your hope and confidence.Peace with food
133: How Curiosity Can Break Emotional Eating Habits
Let’s tackle the challenge of emotional eating head-on. In this episode, I’m offering a specific plan centered around the powerful strategy of curiosity. I’ll explore how understanding the reasons behind emotional eating can empower you to regain control over your eating habits. By fostering curiosity rather than self-blame, you can uncover the underlying needs driving overeating and emotional eat
132: How to Interrupt Emotional Eating in 60 Seconds
This week’s podcast episode is about a breathing technique that you can use to interrupt emotional eating, overeating, and even a binge. What does breathing have to do with ending overeating? A lot. If you’re an emotional eater or a stress eater or someone who overeats on autopilot, you know how frustrating it can be to try to change habits that feel deeply ingrained - even automatic. You’ve likel
131: How to Break the Cycle of Guilt, Shame, and Overeating
I don’t believe that you can heal your relationship with food or permanently change your eating in positive ways if you don’t address the emotional baggage of shame. So let’s talk about how to break the cycle of guilt, shame, and overeating.You’d have to be superhuman not to have internalized some or all of these beliefs and influences. This episode is about how to break the cycle.In this episode:
130: When You’re Mindless Eating at the Same Time Every Day
You’ve probably been there. You walk in the door and you head to the kitchen. You hit “end meeting” on a work call and you go for a snack. You finish up dinner and all that you want to do in the kitchen and then you circle back for one more little thing before you leave.I’ve talked about transitions before on the podcast. In this episode, I’m sharing why your power to break overeating habits may l
129: Fighting Cravings: When You Don’t Want to Overeat and Yet You Do
Struggles with food and eating take up a lot of mental space. I frequently hear from women who desperately want to put an end to all the drama, the thinking about what and when to eat, and would give a lot to be able to create mental peace with food. If you want to understand what freedom from overeating really is, it’s important to understand cognitive dissonance and the mental tricks your brain
128: Diet Mentality Ick - A Rant
Whether you choose to or not, it’s difficult to be a woman and not be continually exposed to the assumptions and stresses of diet mentality and deprivation thinking. Recently I experienced a few instances when I was surprised by diet thinking and beliefs and the stress that goes along with them. These experiences, that I’ll share with you, definitely highlight the difference between pursuing freed
127: A Few Lessons on Managing Stress Eating That I Never Stop Learning
There are a few things I’ve learned about managing stress eating that help a lot. In fact, these are life lessons that keep repeating themselves - and that I’ll probably be relearning and remembering for the rest of my life. Imperfectly. In this episode I’m sharing ten life lessons on managing stress eating that I never stop learning.In this episode:How to get more help when you don’t know how any
126: How to Stop Negative Thoughts From Triggering Overeating
I’m covering what you can do to stop fighting with your inner critic and how to stop negative thoughts from triggering overeating. It’s a two-step process, and the steps I’m sharing probably aren’t the steps that you’ve been trying so hard to implement.In this episode:How your inner critic and negative thoughts sabotage your work to create freedom from overeatingThe two steps to take to stop fight
125: Q&A How to Be Okay With Less Than Perfect Progress
In this episode I’m answering a question about how to be okay - and even motivated - by less than perfect progress. Spoiler alert: less than perfect (and sometimes gradual) progress is the only kind you’ll see if you’re making lasting changes to break overeating and emotional habits. So how do you stay motivated and feel satisfied? Tune in to this week’s episode.In this episode:Why making “some” p
124: Q&A Can You Be “Delighted” By Small Portion Sizes?
Fiona has a great question: “How can I feel delighted with small portion sizes, rather than feeling robbed, disheartened, and treated badly.” Q&A episodes are some of my favorites, because there’s a lot to be learned from a question - and there’s a lot to unpack in this one. In this episode I’m answering Fiona’s question and also tackling some important aspects of making changes to the way tha
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