Advertise on podcast: Confident Eaters

 When I first met Chelsea, it became apparent that she was eating for all sorts of reasons: boredom, busyness, wanting to avoid a task, having a lousy day, because someone offered her food, because someone else wanted a chai latte and she didn't want them to partake alone, or because she was tired or because she was upset. Do any of those sound familiar? If you are thinking, "Yep, that's me." I want you to listen carefully to this real life session with Chelsea.  Tune in to hear how Chelsea has been on a journey from emotional eating to making empowered food choices. You will hear how she navigates cravings, identifies her needs, and makes conscious decisions without depriving herself. We also discuss practical tips for managing treats, the importance of breaking the cycle of 'shadow comforts', and how to stay mindful during special events. If you're wondering whether people are actually able to change or if people just have these sort of emotional eating issues for the rest of their lives, the answer is yes. But don't take my word for it, you can hear it from Chelsea herself. Episode Timeline:00:00 Introduction to Chelsea's Journey 01:15 Welcome to the Confident Eaters Podcast 01:44 Chelsea's Recent Experiences and Progress 03:07 Addressing Emotional Eating and Practical Solutions 08:11 Wins and Challenges in Managing Treats 11:16 Reflecting on Fullness and Eating Habits 21:40 Planning for Disney and Future Strategies 25:30 Conclusion and Next Steps Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Small steps come before big ones, but nobody wants to start with small steps, do we?  In today's real life session with Phyllis, we'll discuss how breaking down habits into smaller, manageable parts can lead to success and why celebrating even the smallest wins is crucial.  Phyllis has been working diligently on her habit of overeating at dinner. We've talked about what it feels like to get satisfied, and we've tried tracking each time she stopped eating her dinner before she had over eaten, but it wasn't getting checked off all that often. (That happens sometimes!) During the call, she reflects on her progress, her upcoming trip to Norway, and navigating her emotional and psychological state without relying on strict diet rules.  Get ready for real-life examples of navigating overeating, grazing, and emotional eating while moving towards healthier eating habits. Episode Timeline:00:00 Introduction: Small Steps to Big Changes 00:40 Adjusting Habits: One Plate Personal Policy 01:15 Celebrating Progress: Acknowledging Wins 02:24 Understanding Emotional Eating 04:37 Navigating Emotional States 05:14 Recovery Process: From Binge to Emotional Eating 16:00 Practical Tips: Eating Habits and Tools 18:56 Focusing on Emotions in Real Time 22:40 Healthy Eating While Traveling 24:28 Conclusion: Reflecting on Progress Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

"If only I had more willpower, then I could stop overeating sweets...exercise more...and finally lose weight!"  These are common beliefs amongst those who have struggled with their health goals for a long time. So you may have wondered why we don't talk much about "willpower" on this podcast. Today we are going to address why we don't promote it as a primary weight management strategy.  The truth is, willpower is limited and finite in nature, and one's belief in their willpower capability can greatly impact their behavior. Instead, we would like to introduce you to concepts we prefer and find more helpful and empowering. We also discuss the importance of engineering your environment and leveraging social support to make healthier choices easier.  If you want to manage your whole state, strengthen your self control, and create a supportive environment for long-term healthy eating habits, then we hope you join us for this episode!  👉 Related episode: "What Happened To My Self-Control?" (From the Breaking Up with Binge Eating Podcast) Episode Timeline:00:00 Introduction to Confident Eaters Podcast 00:48 The Role of Willpower in Weight Management 01:14 Limitations of Willpower 03:58 Alternative Strategies to Willpower 07:08 Environmental and Social Influences 10:02 Practical Tips for Enhancing Self-Control 15:20 Summary and Key Takeaways 16:14 Closing Remarks Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

You may have seen the recent three-part Netflix documentary Fit for TV: The Reality of The Biggest Loser. The series revisits the hit show The Biggest Loser, which framed weight loss as a competitive transformation journey—often emphasizing dramatic physical change over sustainable health. The documentary dives into the tension between creating captivating television and protecting the wellbeing of participants. In today’s episode, we share our reflections on the series, our critiques of weight loss competitions, and why we believe shows like this perpetuate fat stigma. We’ll also talk about constructive, compassionate alternatives for achieving lifelong health habits (hint: it’s about much more than pounds lost). If you’re a regular listener, you won’t be surprised when we circle back to the importance of supportive, sustainable health journeys. We’ve heard many people say, “I need someone to be the food police or screaming in my face for me to lose weight.” If you’ve ever felt that way, we invite you to listen in—we’re challenging that belief and offering a more empowering path forward. Did you watch The Biggest Loser or the Netflix documentary Fit for TV? We’d love to hear what you think. Was it fair? Was it ethical? Should there be safeguards for participants in shows like this? Share your thoughts with us at [email protected] or through the chat box at confidenteaters.com. 👉 Related episode: "Why Weight Regain Happens (It's Not Just Willpower)" Episode Timeline: 00:00 — Introduction to the Confident Eaters Podcast 00:25 — Overview of The Biggest Loser 02:12 — Controversial Practices and Methods 05:11 — Health and Safety Concerns 10:52 — Impact on Contestants’ Long-Term Health 12:37 — Psychological and Social Implications 18:20 — Reflections and Alternatives 22:57 — Conclusion and Listener Engagement Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

We are back this week with another call with Georgie and her client Chelsea. In the last two weeks, Chelsea has made noticeable progress with managing her treats intake (something with which she has struggled in the past). One big reason for this change in her eating habits is constant busyness. Together, we explore the impact a packed schedule can have on eating habits and discuss finding the balance between enjoying social treats and feeling deprived. We also touch on navigating partner support, easing back into exercise after illness, and planning for healthier eating during travel. If you could use some support in shifting from busyness-driven eating habits to a more balanced and satisfying approach, that is our specialty and we'd love to talk! Reach out to us by clicking one of the links below. Episode Timeline: 00:00 Introduction and Listener Feedback 00:22 Client Session with Chelsea: Tracking Progress 00:53 Challenges of Being Too Busy 01:29 Navigating Treats and Social Situations 01:39 Partner Support and Easing Back into Exercise 01:51 Planning for an Upcoming Trip 02:43 Discussion on Stress and Eating Habits 05:16 Balancing Treats and Weight Loss 19:03 Strategies for Eating Out and Meal Prep 22:41 Conclusion and Next Steps Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

 Why is it so easy to regain weight after losing it? You follow the plan, you see the scale go down, your clothes fit better, and then somehow the weight comes back. The worst part about weight regain for some people is that it  feels like a personal failure. But in today's episode, we are here to tell you the truth: weight regain is a biologically and psychologically driven response. Not a sign of a person being weak, lazy, or lacking willpower. Join us as we break down a recent research review published in the Journal Nutrients (see The Interplay Between Psychological and Neurobiological Predictors of Weight Regain: A Narrative Review). You will learn how self-efficacy, emotional regulation, and traits like impulsivity, perfectionism, and dichotomous thinking play significant roles in weight maintenance. Discover practical strategies for boosting self-control, managing stress, and employing flexibility to achieve lasting success.  We also explore how brain activity and hormonal changes impact weight and discuss the benefits of cognitive behavioral therapy and medications like GLP-1 receptor agonists. Whether you're beginning your weight loss journey or focusing on maintenance, this episode offers insights to help you succeed in the real world. 00:25 The Struggle of Weight Regain 01:36 Psychological Factors in Weight Maintenance 05:31 Emotional Regulation and Weight 09:24 Biological Factors in Weight Regain 16:24 Strategies for Long-Term Weight Maintenance 22:01 Conclusion and Support Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

Welcome to part four and the final installment in our hormone series! Today, we are focusing on cortisol and thyroid hormones. Listen in to learn how dieting, fasting, and over-exercising impact these key hormones that control metabolism, appetite, and stress response. You will discover practical tips for managing cortisol levels through nutrition, sleep, and stress management. We will help you understand the symptoms and causes of thyroid hormone imbalances and how to support your thyroid through diet and lifestyle changes. If you've been feeling fatigued, irritable, or struggling with poor sleep and energy levels, we are here to offer you valuable insights and actionable advice to help you regain balance. In the first episode of this series, we covered the hormones melatonin and leptin. Check out part 1 HEREIn the second episode of this series, we covered the hormones estrogen, progesterone, and testosterone. Check out part 2 HEREIn the third episode of this series, we covered the hormones ghrelin and GLP-1. Check out part 3 HERE As always, what you hear in this episode is not medical advice. If you have concerns with your hormone levels, we highly recommend talking with your doctor. 01:11 Understanding Cortisol: The Stress Hormone 02:55 Managing Cortisol Levels 05:05 Signs of Dysregulated Cortisol 07:03 Steps to Regulate Cortisol 12:25 Introduction to Thyroid Hormones 14:27 Diet and Thyroid Function 18:13 Exercise, Stress, and Thyroid Health 21:25 Personal Experiences and Final Thoughts Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

If you’ve ever felt like your appetite is totally out of whack—always hungry, never hungry, craving everything, or suddenly full after three bites—you’re not alone.  In this episode of Confident Eaters, Georgie and Christina dig into two key hormones that shape your hunger and fullness: ghrelin and GLP-1. You’ll learn what they are, how they work, and how daily habits like sleep, stress, meal size, and even food order affect them.  Plus, we break down the science behind popular drugs like Ozempic, why skipping meals might be backfiring, and how to feel more in sync with your body without extreme dieting or restriction. If you think you’ve “messed up” your hormones, start here—it’s not about being broken, it’s about learning how to work with your biology. In the first episode of this series, we covered the hormones melatonin and leptin. Check out part 1 HERE In the second episode of this series, we covered the hormones estrogen, progesterone, and testosterone. Check out part 2 HERE 00:35 Understanding Ghrelin: The Hunger Hormone 02:40 Managing Ghrelin Levels for Better Appetite Control 04:06 Lifestyle Factors Affecting Ghrelin 07:08 Introduction to GLP-1: The Satiety Hormone 09:53 Optimizing GLP-1 Response Naturally 13:10 Recap and Practical Tips for Hormonal Balance 14:23 Conclusion and Upcoming Episodes Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

The term 'hormone balancing' is widely used in wellness marketing, but it often lacks specificity and can be misleading. Despite its frequent use, true hormonal imbalances are serious medical issues that can impact various aspects of health, including metabolism, menstrual cycles, bone density, blood pressure, and fertility. If you're experiencing symptoms like irregular sleep, intense cravings, or irregular periods, you're not alone. We're here to help clarify what's really going on with your hormones. In the first episode of this series, we covered the hormones melatonin and leptin. Check out part 1 HERE.  In part 2 of this series, we are covering the complexities of sex hormones, including progesterone, estrogen, and testosterone. We will explore how lifestyle factors like body fat, stress, and diet influence hormone levels. We also cover the effects of chronic stress, exercise, and alcohol on hormonal health, offering practical tips for managing hormone-related symptoms and optimizing well-being. 01:48 Understanding Sex Hormones: Progesterone, Estrogen, and Testosterone 03:13 Symptoms of Hormonal Imbalance 06:13 Impact of Xenoestrogens on Hormonal Health 08:37 Managing Stress, Exercise, and Diet  15:05 Debunking Seed Cycling for Hormone Regulation 16:07 Practical Tips for Managing PMS Symptoms 18:00 The Impact of Fiber on Hormone Regulation 18:50 Hormone Replacement Therapy and Metabolism 20:11 Conclusion: Supporting Your Hormones Through Lifestyle Choices  Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

In this episode, we address a listener's concern about whether years of dieting and intermittent fasting have affected her hormones. The term 'hormone balancing' is widely used in wellness marketing, but it often lacks specificity and can be misleading. Despite its frequent use, true hormonal imbalances are serious medical issues that can impact various aspects of health, including metabolism, menstrual cycles, bone density, blood pressure, and fertility. If you're experiencing symptoms like irregular sleep, intense cravings, or irregular periods, you're not alone. We're here to help clarify what's really going on with your hormones. Join us for this 4 part series starting with Part 1: Melatonin and Leptin! Check out the two episodes and video the listener mentions are linked below:The Breakfast EpisodeThe Intermittent Fasting EpisodeThe Sleep Video 00:00 Introduction to the Confident Eaters Podcast 00:25 Listener's Hormonal Concerns 02:11 Breaking Down Hormonal Imbalances 07:20 Understanding Leptin 12:27 Melatonin and Sleep 16:16 Over-the-Counter Sleep Aids 19:33 Conclusion and Upcoming Topics Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

It's common for many of the people we work with to desire to lose weight. However, many of them have been on and off the diet roller coaster for a large portion of their life, and can get burnt out from pursuing a goal of weight loss solely. Sometimes, clients decide that they want to work towards a different goal, such as performance in exercise, maintaining current habits, or body acceptance. When working with our clients, one of the most important part of our jobs as coaches is to stay attuned to the clients goals, which often evolve over time and through different seasons of life. In this episode, join us as we discuss how we help clients think through when they want to keep working toward weight loss, and when they desire to change what they focus on for a goal. If you've ever been confused yourself thinking, "I don't know if I wanna lose weight or if I wanna go after something else", this episode is for you. 01:22 Introduction to the Confident Eaters Podcast 01:47 Balancing Client Motivation and Goals 03:53 Overcoming Weight Loss Challenges 05:13 Consistency and Lifestyle Adjustments 08:20 Activity Levels and Weight Management 10:52 Body Acceptance and Realistic Goals 17:11 Focusing on Body Functionality 21:16 Conclusion: Your Body, Your Goals Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

Today, we join a conversation with my (Georgie's) client Kerry, who is close to graduating. We only have a couple weeks left of working together, and she has lost weight successfully and steadily. She's been through this process diving into the challenges one by one, practicing new skills to manage them. You could think of today's episode as a glimpse into what it looks like once someone has moved pretty far into successfully changing their behaviors and losing weight. Kerry is a really great example of someone who is paying attention all the time to cause and affect relationships, and she adjusts her behaviors as needed.  She knows that when she hits her weight goal, her mind is going to open up space to potentially justify decisions that will make her regain weight. That's one of the future problems we are heading off in the conversation today. I hope you enjoy this episode and that you find Kerry a really helpful example. You too can reach this level of knowing yourself and working with your needs and tendencies to reach your eating and weight loss goals. Best of all, from knowing yourself and working with your tendencies, you'll be able to maintain results for the rest of your life. Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

Today, we join Georgie and her client Chelsea once again. Chelsea has been making great progress, and you will see that she's somebody who has always taken a very easygoing approach to meeting her goals to lose body fat and weight while still enjoying her life and having a good time  practicing for competitive dance, which she engages in regularly. As you hear right from her own lips, she has made so much progress without suffering because she has been patient, because she's allowed the process to take the time that it takes. She's improved her habits and her body has changed, and she knows that it will continue to change without suffering.  Another helpful point of this conversation comes up about what to do when you feel like not cooking. When you just don't have the energy, the days when you're tempted to Door Dash or just pick up something on the way home or go through a drive-through. We want Chelsea (and you) to know how someone can be in that state and still get nutritious food without necessarily forcing yourself to cook. We hope you enjoy the show!  If you could use some support in making progress towards your goals without suffering, that is our specialty and we'd love to talk! Reach out to us by clicking one of the links below. Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

 Have you ever started a house project, knowing you have the tools you need, but you can't find the toolbox? You can experience the same thing when you are trying on new skills to cope with the difficulties of life, but food and eating still seems to be the default tools, and you can't access your new skills or tools in your time of need.  We call this "the gap". It's that space between the knowing better and the doing better. Knowing has to come first, but then there's a lag where your old habits still fire automatically, or you find an excuse at the last second not to do the new behavior just yet. It's a really uncomfortable place to be and can really involve frustration. In the gap, we want you to learn how to make those new skills more accessible and easier to use when the moments of difficulty arise and urges to eat are strong. That's what we're talking about in today's episode: how to make those skills more accessible and attractive.  If you feel like you are stuck in the gap, and you could use some support in practicing your new skills, check out this episode or reach out to use at confidenteaters.com to find out more about our coaching options.  Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.

In today's episode, we are going to talk about some of the things that our clients have raved to us recently about. Sometimes, more than one of our clients will really love a certain product or app independently, so we have been keeping track of those things to share with you in case you could use some of these tools. There's some pretty cool stuff that's come around, from air fryers, to instant pots, to walking pads. But we want to make it clear that we're not here just to tell you to buy more stuff! You can just eat well and move and not need any products or purchases to support you in that. However, the whole reason this podcast exists is because it's not always simple and it's definitely not easy to eat well, maintain a healthy weight or stay fit. Guidance and tools can be helpful and even necessary to succeed.  And most importantly, they can make the whole process more fun and enjoyable. From hard goods, gadgets and gizmos to apps from your phone, check these out: HARD GOODS:SHAPA ScaleGlass storage containers with lidsDressings containerMini Bands (Amazon search)Dash Mini Waffle IronWalking PadNinja Foodi, Instant Pot, Air Fryer APPS:Wheel of Feels (Apple or Android)Slow Eats (Apple App, can use the timer on your phone instead!)Sunnyside Mindful Drinking (only available in US, CA, UK)Recovery Record (Disordered eating management)Finch (Daily Self Care)  Which ones would you add to your list of tools that have made your confident eating journey easier? Let us know by sending us a message at confidenteaters.com. Connect with Georgie and the Confident Eaters Coaches:  WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.