If you are ready to get off the crazy diet wagon and find a way of eating and a way of thinking that WORKS, come and join Sheryl each week for practical advice, tips and a boost of motivation, so you START NOW and nail your goals 🥳
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Ep 34: Your Holiday Survival Guide - How to Stay Low Carb While Traveling
mercredi 28 janvier 2026 • Durée 21:06
Show Notes
In this episode, I share my proven strategies for staying on track with your low carb lifestyle while traveling. Whether you're camping, road-tripping, or flying overseas, I'll show you how to avoid holiday weight gain, prevent bloating, and return home feeling energised - not defeated. Learn how to set realistic goals, prep smart before you leave, make the best food choices on the road, and hit the ground running when you get back home.
What You'll Learn
How to set clear intentions before your trip so you stay committed to your goals
The critical prep work to do before leaving that sets you up for success when you return
Smart low carb food options for road trips, camping, and air travel
The "Last Day Rule" strategy for enjoying treats without derailing your progress
Why hydration is your secret weapon for avoiding bloating and staying energized
My favorite protein-packed travel foods including dehydrated meals and portable options
How to get back on track immediately after your holiday—without waiting for Monday
Key Moments
Setting Your Holiday Intention - I explain why deciding your goal (maintenance vs. continued weight loss) before you pack is the most important strategy of all. The 80-20 formula works well for maintenance, while weight loss requires more discipline with meal planning and food prep.
Pre-Holiday Food Prep - I share why preparing 1-2 meals before you leave is essential for every trip. Having low carb wraps, lasagna portions, or other meals in your freezer means you can stay on track from the moment you walk through the door, especially when dealing with jet lag or exhaustion.
Low Carb Options on the Road - From protein bars and beef jerky at petrol stations to planning your protein sources in advance, I cover practical solutions for staying fueled without compromising your goals while traveling.
The Last Day Rule - Save special treats for your final day of vacation. This gives you something to look forward to while keeping you on track for most of your trip, and you head straight home afterward with no chance to repeat the indulgence.
Water as Your Secret Weapon - I emphasize why staying hydrated (2-3 liters daily) prevents bloating, headaches, and false hunger signals. Dehydration causes fluid retention, which is exactly what we don't want while traveling.
Camping and Remote Travel Solutions - I recommend dehydrated keto meals (like Radix in New Zealand), canned proteins, protein powder, and low-carb pasta alternatives that are portable and don't require refrigeration.
Coming Home Strong - Don't wait until Monday to restart your plan. Get back on track the day after you return by using your prepped meals, restocking fresh food within 24 hours, and immediately returning to your low carb routine.
One Action You Can Do to Start Now
Before your next trip, prep and freeze 2-3 low carb meals. This single action ensures you won't sabotage your progress in those crucial first 24-48 hours after returning home. Choose simple options like low carb lasagna, soup portions, or pre-made wraps that you can pull from the freezer and reheat. Having these meals ready eliminates decision fatigue, removes the temptation to order takeout, and keeps you in momentum with your weight loss goals from the moment you walk through your door.
Ep 33: How to Handle food Pushers This Festive Season
lundi 15 décembre 2025 • Durée 16:20
Show Notes
Ever felt pressured to eat holiday food you don't want? You're not alone. In this episode, I'm sharing exactly how to handle food pushers during the festive season while staying on track with your weight loss goals and low carb lifestyle.
I've maintained my 30 kilo weight loss for 25 years, and I've learned that the holidays aren't just about managing your relationship with food-they're about navigating everyone else's expectations too. Whether it's family gatherings, Christmas parties, or work celebrations, you'll discover practical strategies to set boundaries without damaging relationships or feeling guilty.
If you're trying to lose weight during the holidays, this episode gives you the exact words to say, mindset shifts to make, and strategies to use so you can stay in control and enjoy the festive season on your terms.
What You'll Learn
Why family and friends push food on you (and why it's usually coming from love)
5 polite ways to decline food without offending anyone or making excuses
The power of deciding in advance what you'll eat - so you stay in control
Mindset shifts that make saying no to holiday treats easier
How to use low carb alternatives to make festive eating enjoyable
Why self-compassion beats self-criticism if you slip up
Planning strategies to set yourself up for success at holiday events
Key Moments
The Holiday Food Pressure Problem Understanding why hosts and family members push food—it's about love, validation, and cultural connection, not sabotage.
Your Ready-to-Go Responses Practical phrases you can use when someone insists you eat: from gracious declines to honest boundary-setting to strategic white lies.
Changing Your Internal Dialogue The mindset shifts that helped me navigate 25 years of festive seasons while on this journey: reminding yourself it's your choice, remembering you've had it before, and focusing on temporary pleasure versus long-term consequences.
Low Carb Alternatives Make It EasierHow having delicious low carb options available makes saying no to sugary treats much simpler.
One Action You Can Do to Start Now
Low Carb Lunch Mastery: Stop the 3pm Crash & Finally Win Your Afternoon
dimanche 23 novembre 2025 • Durée 18:04
Show Notes
Struggling with low carb lunch ideas that keep you satisfied? Crashing hard at 3pm? In this episode, I'm sharing my simple lunch formula that has helped hundreds of women over 35 stay on track with their low carb weight loss journey.
I'll show you exactly why lunch is the hardest meal to master and give you my "lunch math formula" that eliminates decision fatigue. Plus, I'm sharing 20+ easy low carb lunch ideas for every situation—whether you're at work, at home, or on the go.
What You'll Learn
Why lunch is sabotaging your weight loss (even when breakfast and dinner are on point)
My 3-part lunch formula: Protein + Fat + Color that keeps blood sugar stable
How much protein you actually need at lunch to stay full all afternoon
20+ practical low carb lunch ideas for takeaway, meal prep, and zero-prep days
How to handle workplace lunch pressure and comments about your food choices
Why getting lunch right improves your entire afternoon, dinner choices, and sleep
Key Moments
Why Lunch Is Your Hardest Meal I explain why lunch consistently derails even successful low carb eaters—it's happening during your busiest, most unpredictable part of the day when decision fatigue peaks.
The Lunch Math Formula My game-changing formula: 20-30g protein + 2 servings of fat + color. I break down exactly what this looks like in real food portions.
20+ Low Carb Lunch Ideas Practical options for every situation—bunless burgers, Greek salads, tuna-stuffed avocados, egg bacon muffins, and zero-prep emergency meals.
The Domino Effect Why lunch is your highest-impact meal and how nailing it improves your afternoon energy, dinner choices, snacking habits, and sleep quality.
One Action You Can Do to Start Now
Choose ONE low carb lunch you really like and repeat it for as many days as you can this week.
Pick something simple—rotisserie chicken with a salad bag and half an avocado, or tuna with mayo in lettuce wraps. When you eliminate lunch decision fatigue, you'll notice less afternoon snacking, stable energy, more control, and money saved.
Ep 31: Beat the Festive Bloat: Your Guide to a Comfortable Summer
jeudi 6 novembre 2025 • Durée 18:50
Show Notes
Are you dreading the festive season bloating that comes with Christmas parties and summer celebrations? I get it! As someone who's maintained a 30 kg weight loss for 25 years on a low carb plan, I know exactly how challenging this time of year can be for your gut health and weight maintenance.
In this episode, I'm sharing my proven strategies to help you navigate the silly season without the uncomfortable bloating, digestive issues, and weight gain that typically accompany holiday eating. Whether you're following a low carb lifestyle, managing IBS symptoms, or simply want to feel comfortable in your summer wardrobe, these practical tips will help you enjoy all the festivities while keeping your gut happy.
I'll walk you through simple meal timing strategies, digestion optimization techniques, and the surprising foods that might be causing your bloating—even on a low-carb diet. Plus, I'm sharing my day-of-event game plan that will help you make confident food choices at Christmas parties, work functions, and family gatherings.
The best part? You don't need to restrict yourself or miss out on the celebrations. With just a few small tweaks to when, how, and what you eat, you can absolutely enjoy the festive season AND feel light, energized, and confident in your body. Your future self will thank you!
What You'll Learn
In this episode, I'm breaking down everything you need to know about keeping your gut happy through the festive season:
Understanding Bloating:
Why bloating happens more during the holiday season and what triggers it
How late-night eating affects your digestion and causes inflammation
The connection between alcohol, poor sleep, and gut health
Why your gut loves routine and how festive chaos disrupts it
Meal Timing Strategies for Better Digestion:
Why eating your largest meal earlier in the day is a game-changer for gut health
The four-hour rule between your last meal and bedtime (this is huge!)
How to plan around nighttime events and Christmas parties
Key Moments
One Action You Can Do to Start Now
Ep 30: Stop the Food Chatter: 3 Simple Steps to Silence Your Cravings
mercredi 29 octobre 2025 • Durée 17:09
Show Notes
Are you struggling with constant food thoughts and emotional eating? Do you find yourself thinking about food from the moment you wake up until you fall asleep? In this episode, I'm sharing the exact three-step framework I taught hundreds of women in my recent "Fix the Food Noise" challenge.
If you've been battling food cravings, stress eating, or binge eating urges, this episode is your roadmap to food freedom. I'll walk you through practical mindset strategies for weight loss that you can implement immediately.
These simple emotional eating solutions have helped women break free from the constant mental chatter about food and finally experience what it feels like to have control over their eating habits. Whether you're dealing with nighttime snacking, mindless eating, or sugar cravings, these three steps will help you rewire your relationship with food.
What You'll Learn
✓ Why constant food thoughts aren't about willpower – Learn the real reason your brain keeps pulling you toward food and how to break the cycle of emotional hunger
✓ The difference between physical hunger vs emotional hunger – Understand how to identify true hunger signals versus stress eating triggers so you can make better food choices
✓ The 60-second Pause Protocol – A simple pattern interrupt technique that stops automatic hand-to-mouth eating and gives you back control over your food decisions
✓ How emotional granularity reduces cravings – Discover why naming your emotions (bored, stressed, lonely, tired) actually tames them and reduces the urge to eat
✓ The 5-Minute Redirect strategy – the rescue plan for breaking the food trance when emotional eating urges strike, including body shaking, grounding techniques, and distraction methods
✓ Why low-carb eating stabilizes blood sugar – Understand how balancing your blood sugar makes it dramatically easier to overcome food addiction and reduce hunger
✓ The Post-It Note trick – A brain retraining method that interrupts mindless snacking and helps you build awareness before eating
Key Moments
The ONE Action You Can Do to Start Now
Resources & Links
Ep 29: When Your Child Hates Healthy Food: What My Son's Food Struggles Taught Me About Letting Go
mercredi 22 octobre 2025 • Durée 19:49
Show Notes
Are mealtimes with your kids turning into a battlefield? Does your child refuse vegetables, reject healthy food, and only eat the same meals on repeat? You're not alone, and I've been exactly where you are.
In this episode, I'm sharing my personal 19-year journey raising a selective eater.... a child that has refused to eat vegetables for nearly two decades!
I'll walk you through how my years of coaching emotional eaters shaped my parenting approach, why I chose to let go of food battles at dinnertime, and the surprising transformation that happened when my son turned 19. This isn't about judgment or perfect parenting, it's about finding peace at the family dinner table while still ensuring your child gets proper nutrition.
If you're struggling with a fussy eater, picky eating habits, or constant mealtime stress, this episode will give you a fresh perspective and hope that things can change.
What You'll Learn
How childhood food battles create lifelong emotional eating patterns – I share what my adult weight loss clients tell me about their childhood experiences with food and how it shaped their relationship with eating decades later
Why forcing kids to eat healthy food can backfire – Learn why making children finish their plates or eat foods they hate can lead to negative associations with food that last into adulthood
My simple nutrition strategy for selective eaters – How I focused on protein and healthy fats while letting go of the "five vegetables a day" pressure, and why this approach reduced stress for our entire family
How to avoid power struggles at dinnertime – Practical ways to work with what your child will eat instead of creating nightly battles that everyone dreads
The surprising truth about picky eaters growing up – What happened when my son reached his late teens and suddenly became interested in nutrition, body composition, and eating a wider variety of foods - all on his own
How to support your child's nutrition without damaging your relationship – Why sometimes being patient and letting go is more important than being "right" about healthy eating
Key Moments
Conclusion
Ep 28: The 30-second Mindset Shift that Melts Stress and Accelerates Fat Loss
mercredi 8 octobre 2025 • Durée 17:39
Show Notes
In this episode, I'm sharing a game-changing mindset shift that costs absolutely nothing but can transform your entire weight loss journey.
If you've been struggling with weight loss despite following meal plans and exercise routines, this episode is for you. I'm revealing the powerful connection between gratitude and fat burning, and why your mindset might be the missing piece in your transformation.
Did you know that chronic stress and high cortisol levels can literally turn off your body's fat-burning ability? I'll show you how a simple 30-second gratitude practice can lower stress hormones, boost feel-good neurotransmitters, and accelerate your weight loss results.
Whether you're just starting your low carb weight loss journey or you've been working on losing weight for a while, this gratitude practice will help you overcome emotional eating, reduce stress eating, and create sustainable weight loss habits that actually stick.
I've maintained my 30-kilo weight loss for 23 years, and I can tell you from experience that weight loss mindset work is just as important as nutrition and exercise. In this episode, I'm sharing the exact gratitude strategies I use with my weight loss coaching clients to help women over 35 break through plateaus and finally lose weight for good.
If you're tired of diet culture, yo-yo dieting, and feeling like you're constantly fighting your body, this episode will help you shift from punishment mentality to gratitude-based weight loss. I'll teach you how to be grateful for your body, even when you're not at your goal weight yet.
What You'll Learn
In this episode, I'll teach you:
How gratitude literally rewires your brain for fat burning by lowering cortisol (your stress hormone) and boosting serotonin and dopamine
Why mindset work is the missing piece in your weight loss journey and why food plans alone aren't enough for long-term success
The environment-thoughts-feelings-actions-results connection that explains why you do what you do, and how to change it
How to practice gratitude for your body at any weight, including being thankful for every scar, stretch mark, and the journey your body has taken you through
Key Moments
The One Action You Can Do to Start Now
Connect With Me
Ep 27: Breaking the Scale Stall
dimanche 28 septembre 2025 • Durée 15:16
Breaking the Scale Stall: Why your Weight Loss Plateau Isn't your Fault (And What to do About it)
Feeling frustrated because the scale won't budge despite doing everything right? You're not alone! In this episode, I dive deep into the real reasons behind weight loss plateaus and why they're actually a normal part of your weight loss journey—not a sign of failure.
As someone who's maintained a 30kg weight loss for 23 years and coached hundreds of women through their own transformations, I see this plateau frustration constantly. The truth is, most plateaus aren't about your food choices or lack of willpower—they're about your body doing exactly what it's designed to do.
in this episode I share the surprising number one cause of weight loss plateaus (hint: it's not what you think!), walk you through a complete checklist of plateau triggers, and give you actionable strategies to break through that stubborn scale stall. Plus, I'll teach you the mindset shifts that separate successful long-term weight loss maintainers from chronic dieters.
Whether you're following a low carb diet, keto lifestyle, or any sustainable eating plan, this episode will help you understand your body better and give you the tools to keep progressing toward your weight loss goals.
What You'll Learn
In this episode, I'll teach you:
Why weight loss plateaus happen and why they're completely normal (it's your body's natural protective mechanism, not your failure)
The 7 most common plateau triggers including hormones, stress, sleep, and the weekend effect that sabotages your progress
The surprising #1 cause of plateaus that most people never consider—and it's probably affecting you right now
How your menstrual cycle impacts fat burning and why certain times of the month make weight loss nearly impossible
The metabolism-slowing effects of alcohol and why even one glass can stall your progress for days
Why your bedtime matters for fat loss and how missing those pre-midnight hours affects your body's ability to burn stored fat
The weekend weight loss trap that keeps you stuck in the same weight range week after week
you can implement immediately to get the scale moving again
Key Moments
The One Action You Can Do to Start Now
Ep 26: Party Proof your Weight Loss - The Social Survival Guide
mardi 23 septembre 2025 • Durée 17:12
Party-Proof Your Weight Loss - The Social Survival Guide
Social events don't have to sabotage your weight loss goals! In this episode of the Why Weight Podcast, I share my proven strategies for navigating parties, dinners, and gatherings while staying on track with your weight loss journey.
If you've ever felt anxious about upcoming social events or found yourself derailed by weekend parties, this episode is for you. I break down exactly what to do before, during, and after any social occasion so you can enjoy yourself without compromising your progress.
As someone who has maintained a 30-kilo weight loss for over 23 years, I understand the challenges of balancing social life with weight loss goals. These aren't theoretical tips - they're the exact strategies I use and teach my clients to successfully navigate social eating situations.
Whether you're dealing with office parties, family gatherings, restaurant dinners, or birthday celebrations, you'll walk away with a complete game plan that builds confidence and keeps you moving toward your weight loss goals.
What You'll Learn
In this episode, you'll discover how to:
Set yourself up for success before any social event with strategic meal planning and mindset preparation
Navigate food and alcohol offers without feeling deprived or awkward in social situations
Use proven scripts and responses when people pressure you to eat or drink off-plan
Make mindful food choices at parties and gatherings while still enjoying yourself
Handle post-event recovery to protect your weight loss progress and momentum
Plan your alcohol strategy to avoid the common trap of lowered inhibitions leading to overeating
Stay focused on socializing rather than food as the main event attraction
Bring the right dishes to potluck events that support your low carb lifestyle
Avoid the grazing trap that makes portion control nearly impossible at buffets
Protect your home environment by not bringing tempting leftovers back with you
Key Moments
Ep 25: Breaking the ALL or NOTHING Diet Trap
mardi 9 septembre 2025 • Durée 18:07
Breaking the All-or-Nothing Diet Trap: Why Your "Perfect" Plan is Sabotaging Your Success
Are you stuck in the exhausting cycle of being "all in" one week and completely "off the rails" the next? You're not alone. In this episode, I dive deep into the all-or-nothing diet mentality that's keeping so many women from achieving lasting weight loss success.
As a qualified nutritionist and weight loss coach who's maintained a 30-kilo weight loss for 25 years, I'm sharing why your "perfect" ketogenic diet, strict intermittent fasting, or carnivore eating plan might actually be sabotaging your long-term results.
I'll reveal the hidden dangers of extreme diet approaches, why your body fights back when you lose weight too quickly, and most importantly—how to find the sustainable "middle ground" that allows you to lose weight and keep it off for life.
Whether you're a serial diet starter, a perfectionist who struggles with consistency, or someone who's tired of the 'Monday restart' mentality, this episode will transform how you think about sustainable weight loss.
What You'll Learn
🎯 The Psychology Behind Diet Failure
Why the "I'll start Monday" mindset is destroying your weight loss goals
How perfectionism and all-or-nothing thinking sabotage sustainable results
The hidden stress response that makes you regain weight faster after extreme diets
🧠 Why "Perfect" Plans Backfire
The truth about ketogenic diets, carnivore eating, and extreme intermittent fasting
Why rapid weight loss triggers your body's survival mechanisms
How social situations become diet landmines with ultra-restrictive eating plans
🔑 The Foundation Low Carb Solution
My proven "middle ground" approach that doesn't feel like dieting
How to create a flexible eating plan that works with your real life
The strategic use of "accelerator" periods without falling off the wagon
Key Moments
The One Action You Can Do to Start Now
Planning for Success Simple strategies like eating before events, finding a supportive friend, and knowing when to leave early.
If You Slip Up Why self-compassion is essential and how to get back on track immediately - not Monday, not tomorrow, but with your very next meal.
You're the Boss The key principle: whether it's others or your own thoughts trying to convince you to eat, you decide. Staying in the power seat is what matters.
Think of 2-3 replies you can use for upcoming holiday situations where someone might push food on you. Write them down. Practice saying them out loud. Have them ready to go so you enter every festive event feeling confident and in control.
Bonus: Create a personal affirmation for those moments when you feel tempted. Something like: "It's a treat for 10 seconds in my mouth, but I have to deal with the consequences much longer. I choose to stay on track with my goals."
Next week's episode: How to Do Low Carb on Holiday
Remember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up.
Remember: Success comes from preparation, not willpower.
LINKS:
➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE ➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE ➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE ➡️Check out all my recipes and resources on the Why Weight Academy WebsiteHERE
And if you enjoy this show, please leave a quick rating & review - your support is so appreciated and will mean the world to me!
Why digestion is strongest midday and weakest at night
Digestion Optimization Techniques:
The simple chewing technique that improves nutrient absorption
How apple cider vinegar wakes up your stomach acid for better digestion
Why drinking water before meals actually hurts your digestion
The five-minute post-meal habit that dramatically lowers blood sugar
Problem Foods for Bloating (Even on Low-Carb!):
High-FODMAP vegetables that can trigger IBS and bloating
Why avocado might be causing your digestive issues
The low-carb vegetables that are actually gut-friendly for summer
Common festive food triggers like wheat, gluten, and dairy
Smart Holiday Eating Strategies:
Why grazing all day prevents proper digestion
How to manage stress and inflammation during busy periods
The truth about alcohol and gut health (plus my "pick your moments" approach)
Hydration tips for reducing bloating when eating salty party foods
Your Day-of-Event Game Plan:
What to eat before arriving at holiday parties
How to navigate buffet tables without overeating
Simple positioning tricks to avoid mindless snacking
Post-event recovery strategies for your gut
The Festive Season Reality Check I talk about why November through January is the most challenging time for gut health and weight maintenance. Between work parties, family gatherings, and late-night celebrations, our bodies face rich foods, alcohol, and disrupted routines—all of which stress our digestive system.
Why You're Bloated: The Root Causes I break down the main culprits behind festive bloating: larger portions of rich, fatty foods, eating later than usual when digestion is weakest, alcohol consumption leading to inflammation and poor sleep, and the gut's disrupted routine during the holidays.
The Avocado Surprise Many of my low-carb clients are shocked to learn that avocado, while healthy, is actually high in FODMAPs and can trigger bloating in people with IBS. I explain why those chips and guacamole at parties might be behind your digestive discomfort.
Timing Is Everything I share my number one strategy for reducing bloating: eating your largest meals earlier in the day when digestion is strongest. I explain why lunch functions are better than dinners, and how leaving four hours between dinner and bedtime can transform how you feel.
The Digestion Optimization Toolkit I reveal simple techniques that most people overlook: chewing each mouthful 20-30 times, using apple cider vinegar before heavy meals, drinking water between meals (not before), and taking a short walk after eating to stabilize blood sugar.
The Vegetable Paradox This surprises everyone! I explain why some vegetables—even healthy, low-carb ones like cauliflower, Brussels sprouts, and kale—can cause significant bloating. I share which summer vegetables are gut-friendly alternatives.
Managing Alcohol During Festivities Instead of saying "don't drink," I share my realistic approach: pick your special moments and really enjoy them, rather than having small amounts at every occasion. Your liver needs alcohol-free time to focus on detoxing and fat burning.
The Day-of-Event Strategy I walk through my complete game plan for handling big events: eating balanced meals beforehand, surveying the buffet to make protein your priority, plating your food instead of grazing, and positioning yourself away from the food table.
The Reset Mindset I emphasize the importance of not mentally punishing yourself after a celebration. If you're not overdoing it frequently, the impact is minimal. The goal is enjoying yourself while keeping your pants comfortable!
Your One Action to Start Now I challenge you to implement the four-hour rule—leaving at least four hours between dinner and bedtime. This single change will help your digestion year-round, but it's especially powerful during the festive season when your body needs extra support.
Out of everything I've shared in this episode, here's the one action I want you to focus on: Really take notice of how you feel when you lie down at night.
Starting today, I want you to implement the four-hour rule - leave at least four hours between your last meal and bedtime. Give this a go and pay attention to how different your body feels.
This isn't just a festive season hack. This is something that's going to help you all year round. But if you can start being intentional about this now, your body is going to appreciate it so much more during this challenging time of year.
When you go to bed feeling light with your food fully digested, you'll not only improve your digestion and reduce bloating, but you'll also sleep better. And when you sleep better, you'll have much better control over your appetite the next day. It's a positive cycle that starts with this one simple timing adjustment.
Try it tonight. Notice the difference. Your gut (and your summer wardrobe) will thank you!
✓ How to rewire your brain's response to uncomfortable emotions – Learn why your subconscious uses food to cope and how to teach it healthier alternatives for emotional regulation
Understanding Food Noise
The constant voice in your head about food isn't about lack of willpower—your brain has been wired to use food as the solution to every uncomfortable feeling
You can rewire this pattern with three simple steps that take just minutes
The Foundation: Low-Carb Eating for Blood Sugar Balance
Balanced blood sugars eliminate the blood sugar roller coaster that drives constant hunger
Low-carb eating is the physical solution; mindset strategies are the mental solution
Step 1: Awareness - Becoming a Detective, Not a Judge
Physical hunger comes on gradually with stomach sensations; emotional hunger strikes suddenly and craves specific comfort foods
Most snacking is driven by emotional hunger and habit, not true physical hunger
Step 2: The Pause Protocol - Your 60-Second Circuit Breaker
Stop, close your eyes, and take two deep breaths before eating anything
Name your emotion specifically (bored, stressed, lonely, tired)—emotional granularity helps your subconscious feel heard and tames the emotion
Use Post-It notes with "PAUSE" on your fridge and cupboards as visual reminders
Step 3: The Redirect - Breaking the Food Trance
If it's emotional hunger, use the 5-Minute Redirect: shake your body, orientate yourself with the 3-3-3-3 technique (look at 3 things, touch 3 things, smell 3 things, listen for 3 sounds)
Do any 5-minute activity to redirect away from food thoughts—keep a list of activities ready to go
Why This Works
You're teaching your brain there are other ways to process emotions besides eating
Every time you successfully redirect, you strengthen your ability to do it next time
Get three Post-It notes and write the word "PAUSE" on them.
Place them strategically:
One on your fridge
One on your cupboard
One on the pantry or snack box where you typically grab food
This simple visual reminder will start retraining your brain to pause before eating. When you see that note, take your two breaths, notice what you feel, and remember you always have a choice.
Once you start pausing, everything else becomes possible—the orientation, the redirect, all of it. But if you don't pause, you're still on autopilot.
Food noise does not have to control you anymore. You've got the tools. Now it's time to start using them.
CLICK HERE to find out more about the 5-day Fix Food Noise Programme.
This is your roadmap from constant food obsession to food freedom. With daily guided videos, an actionable workbook, and 50+ redirect strategies, you'll learn exactly how to pause, identify emotional hunger, and rewire your brain's response to uncomfortable feelings - so you can finally stop using food as your go-to coping mechanism.
The connection between parenting and weight loss coaching – How listening to my clients' childhood food stories completely transformed how I approached feeding my own children
What My Clients Taught Me About Childhood Food Battles Over the years, I've heard countless stories from emotional eaters about how forced eating, strict meal rules, and dinner time battles created lasting negative relationships with food. Many blame their mothers for counting calories, watching what they ate, or forcing them to finish their plates even when they weren't hungry.
My Son's Food Journey Begins From the moment my firstborn started solids, I was the enthusiastic new mum making homemade vegetable purées and fruit purées, determined to do everything right. But I had a problem—my baby wasn't keen on food. The day he learned to push away vegetables was the day he refused them completely, and that pattern continued for years.
The Confronting Reality for a Nutritionist Here I was, studying nutrition and passionate about healthy eating, with a child who had an incredibly limited palate. He wouldn't eat casseroles, mixed foods, or vegetables. He was thin and energetic, and all I wanted was for him to eat.
My Approach: Protein First, Let Go of Everything Else I had to step back from everything I'd learned and focus on one simple goal—making sure my son got protein at every meal and some healthy fats to keep him satisfied. For vegetables, he would only eat raw capsicum, and I decided that was enough. I wasn't going to make every dinner a battleground.
The Terrible Lunchbox When my son started school, his lunchbox was filled with carbs because there was no protein he would eat cold. I used to fear that Campbell Live would come to his school analyzing lunchboxes and my son would announce, "My mum's a nutritionist!" I compensated by ensuring he had protein at breakfast with eggs or a protein smoothie, and again after school.
The Same Four Meals on Repeat For years, my son ate the same rotation: simple steak cut into bits with capsicum and rice or potato, chopped sausage, or beef. That was it. Sometimes I made separate dinners for him, but often I'd just cook extra of what worked. I didn't want mealtime to ruin our family harmony.
The Magical Transformation at Age 19 Something incredible happened in the last year. My son, now 19, suddenly became interested in body composition and fitness. He started asking me questions about nutrition, protein timing, and meal balance. He began eating fruit—kiwi fruit and grapes! He's experimenting with food and making conscious choices about nutrition before and after exercise. And none of this came from me pushing him. It all came from him.
What This Taught Me About Parenting and Nutrition I learned that we're not always the experts, even in our areas of professional knowledge. I had to step back, remember the stories of my clients who developed emotional eating issues from childhood food battles, and trust that my son would find his own way. It taught me to be non-judgmental about what other parents are doing because I know we're all trying our best.
Some People Are Just Different When it comes to food, some children are incredibly selective. It doesn't mean they're wrong, they're just different. My job as a parent was to support my son in a way that fit what he needed, not create constant fights over food.
If you're struggling with a child who refuses healthy food, rejects vegetables, or turns every meal into a power struggle, I want you to know that you're not alone. I've been there as both a mum and a nutrition professional, and I understand how frustrating and concerning it can be.
My 19-year journey with my selective eater taught me that sometimes letting go is more powerful than holding on. By focusing on the basics - ensuring my son got adequate protein and healthy fats - and releasing my attachment to the "perfect" balanced plate, I avoided creating the kind of food battles that my adult clients tell me damaged their relationship with eating.
The most surprising lesson? Patience and acceptance can lead to outcomes you never imagined. My son's recent transformation into someone who asks nutrition questions and willingly eats fruit proves that children can develop healthy relationships with food when they're not forced or pressured.
Remember, you know your child best. There are many ways to navigate picky eating and childhood nutrition challenges. If today's episode resonated with you, if you have questions, or if you'd like to share your own experiences with feeding fussy eaters, please reach out. I'd love to hear from you and support you on this journey.
Ready for support on your own weight loss journey?
Check the links below to my socials and grab my free five-day low-carb meal plan with five delicious dinner recipes. You'll also find information about my four-week Foundations of Fat Loss program, designed specifically for the fat-burning needs of women over 35.
Why gaining weight easily might actually be a blessing in disguise because your body is giving you quick feedback when something isn't working
Five simple daily gratitude practices you can implement immediately to start burning more fat
How to use gratitude to interrupt food cravings and break negative thought spirals before they lead to stress eating
The truth about body fat's purpose and how to be grateful for it even when you want to lose weight
Why we're incredibly fortunate to be losing weight in 2025 with all the low carb food options, apps, and resources available
How to start small with gratitude even if you're currently feeling very negative about your body
Why Mindset Matters More Than Food Plans I explain the environment-thoughts-feelings-actions-results diagram that shows why simply telling someone what to eat doesn't create lasting weight loss. Without addressing the deeper mindset issues, old habits and feelings eventually catch up.
The Science of Gratitude and Fat Burning I break down how gratitude works in your brain to lower cortisol (the stress hormone that turns off fat burning) while boosting serotonin and dopamine. This is why people who practice gratitude see better weight loss results.
Be Grateful for Your Body's Journey I share how to develop gratitude for the body you have right now, including every scar and stretch mark that tells a story of your resilience. Each experience, even difficult ones, shows how your body got you through.
My Personal Story of Grief and Weight Gain I open up about gaining 20 kilos in one year after my best friend passed away when I was 18. I explain how I can now look back with gratitude that I turned to food instead of alcohol or drugs, and how I eventually reversed the weight gain.
Why Body Fat Serves a Purpose I share a client's cancer story and how having extra body fat actually helped her survive chemotherapy when she couldn't eat. This reframes how we think about body fat—it's there for survival and serves an important purpose.
Be Grateful You Can Control This Challenge Unlike many medical diagnoses where people have no control, weight loss is something we can actually do something about. Compared to other health challenges, we're incredibly fortunate.
Why Gaining Weight Quickly Is Actually Feedback I explain how people who gain weight easily are getting quick feedback from their bodies, while "skinny fat" people might be developing inflammation and autoimmune conditions without visible warning signs.
The Amazing Weight Loss Resources We Have in 2025 I celebrate how incredible it is to lose weight in 2025 with access to low carb bread, wraps, rice, pasta, podcasts, apps like MyFitnessPal, fitness trackers, and so much information at our fingertips.
Five Simple Daily Gratitude Practices I walk through five easy ways to bring gratitude into your daily routine:
Morning gratitude journal (three things, one related to your body)
Pre-meal gratitude pause (thank your body and food before eating)
Interrupt cravings with gratitude (ask "what am I grateful for right now?")
Gratitude walks (combine exercise with mindset work)
Evening wins review (reflect on three small victories from your day)
Tips for Starting Small I give practical advice for people who are struggling with negative body image. Start with being grateful for simple things like your legs that carry you or your eyes that can see. It's okay if it feels forced at first—like exercise, it gets easier with practice.
Take the 7-Day Morning Gratitude Challenge
For the next seven days, write down three things you're grateful for every single morning. Make this non-negotiable—do it before you check your phone, before you start your day, before anything else.
Here's the formula:
Two things from your life (relationships, opportunities, experiences, anything)
At least one thing related to your body or health (your legs that carry you, your heart that beats, your ability to taste delicious food, your improving energy levels, etc.)
Keep your gratitude journal by your bedside so it's the first thing you see when you wake up. This simple habit will start to rewire your brain, lower your stress hormones, increase your fat-burning potential, and shift your entire relationship with your body and your weight loss journey.
Remember: mindset work is free, but the results are priceless. This 30-second practice could be the missing piece that finally helps you lose weight for life.
Want support in your weight loss journey? I'd love to help!
Remember: The only thing that's going to stop you reaching your goal is if you quit. Never, ever give up.
Practical plateau-busting strategies
The crucial mindset shifts that separate long-term weight loss success from chronic diet failure
How to identify what's in your control versus what you need to simply be patient with during plateaus
The Plateau Mindset Trap I explain why plateaus aren't really about food—they're about what happens in your mind when results slow down. This is where most people hand over their power and quit, but it's actually the defining moment that separates successful weight loss maintainers from chronic dieters.
The Menstrual Cycle Connection I break down exactly how hormones affect fat burning throughout your cycle. From day 1 until ovulation (days 10-14), your body naturally wants to hold onto fat. Understanding this pattern can save you from unnecessary frustration and self-sabotage.
The One-Glass Rule Studies show that just one glass of alcohol can slow your metabolism for up to three days. If you're already dealing with a slow metabolism and stubborn scale, this could be the simple fix you need.
The Habit Plateau The biggest plateau cause that no one expects—your body adapts to your routine. We're creatures of habit, but your metabolism catches up to predictable patterns. I share how I use three-day fat loss acceleration protocols in my Academy program to keep bodies guessing.
The Weekend Weight Bounce If you're good Monday through Friday but sloppy on weekends, you'll stay exactly where you are. I explain the weekend effect and how it creates a frustrating cycle that exhausts your motivation.
The Power of Patience vs. Action I teach the difference between productive patience and passive waiting. When to be patient with your body's natural processes versus when to take action and shake things up.
The "What's in My Control" Framework My go-to method for breaking through plateaus—systematically going through every possible factor and focusing your energy only on what you can actually influence.
The One Meal Shake-Up Strategy Why changing just one meal can be enough to kickstart your metabolism again. I give specific examples of simple swaps that break your body out of predictable patterns.
Shake up just one meal today.
Right now, look at your food plan and identify one meal you've been eating consistently—same food, same time, same routine. Today, I want you to completely swap it out for something different while staying within your low carb or healthy eating framework.
Examples:
If you always have eggs for breakfast → switch to a protein shake
If you always have a big salad with meat for dinner → try Greek yogurt with low carb cereal
If you eat dinner at 7 PM every night → eat it at 4 PM and fast until morning
If you always have the same lunch → have your breakfast foods for lunch instead
The goal isn't perfection—it's disruption. Your body thrives on predictability, but for continued fat loss, we need to keep it guessing. This one simple change can be enough to break the pattern and get your scale moving again.
Why this works: Your metabolism adapts to routine. When you do the same things at the same times every day, your body becomes efficient and stops working as hard to burn fat. One unexpected change signals to your body that it needs to stay metabolically flexible.
Remember: This isn't about restriction or punishment—it's about strategic variety. Make the swap, notice how easy it is to change things up, and feel your sense of control returning. You've got this!
Ready for more plateau-busting strategies? Sign up to my weekly newsletter and you will get by 3-day Reset Plan - it's specifically designed to shake up your routine and get your metabolism firing again. The only way you fail is if you quit, so let's keep going together!
The Reality Check on Social Weight Loss I explain why isolation isn't the answer to weight loss success, referencing how many people still struggled during lockdown despite being home. Your weight loss journey must work in real-world social situations, not just at home.
The Power of Pre-Event Decision Making Before any social event, decide your goal: Do you want to wake up feeling proud and in control, or are you choosing to let loose and accept the scale consequences? Both choices are valid when made intentionally.
Strategic Food Planning for Different Event Types I share specific strategies for restaurant visits (check menus online), catered events (ask about the menu), and potluck gatherings (bring protein-rich dishes like chicken nibbles or deviled eggs that everyone loves).
The Protein Pre-Loading Strategy Never arrive at a social event hungry. I recommend having a protein shake, boiled eggs, or cheese beforehand to take the edge off and prevent impulsive food choices.
Alcohol Decision Framework Alcohol lowers inhibitions faster than anything else, making it the biggest threat to your food choices. Decide in advance: Will you drink? Limit to one glass? Or be the designated driver?
The Food Table Avoidance Technique One of my most effective strategies: stay away from the food table entirely. If it's out of sight, it's out of mind. I literally turn my back to avoid visual triggers that start emotional eating.
Script Library for Social Situations I provide word-for-word scripts for declining food ("I'm not hungry right now") and alcohol offers ("Doctor's suggestion to skip alcohol"). The key is deflecting without explaining your weight loss journey.
The 20-Minute Rule for Seconds When you do eat, use a small plate, fill it once, and walk away. Wait at least 20 minutes before considering seconds to let your satiety signals kick in.
Post-Event Protection Strategies Never take home leftovers unless they fit your eating plan. If pressured to take food, accept gracefully then give it away immediately to protect your home environment.
Learning from Imperfection Every event is practice for your eating plan. Focus on what worked, what didn't, and what to do differently next time rather than picking apart every decision with regret.
One Action You Can Take to Start Now
Think ahead to your next social event - whether it's this weekend or coming up soon. Take just a few minutes right now to walk through these three key decisions:
Set your goal: How do you want to feel when you wake up the next day?
Plan your food strategy: Will you check the menu, bring a dish, or eat protein beforehand?
Decide on alcohol: Will you drink, limit yourself, or be the designated driver?
Making these decisions now, before you're in the social situation, gives you a huge advantage and sets you up for success. This simple planning exercise can be the difference between a derailing weekend and one that keeps your weight loss momentum strong.
Ready to take control of your weight loss journey? Download my free 5-day low carb meal plan and discover how my Foundations of Fat Loss program can help women over 35 achieve lasting results. Links in the show notes below.
💪 Practical Recovery Strategies
How to bounce back from a slip-up without derailing your entire week
The 24-hour reset technique that eliminates Monday restart syndrome
Why protein is your secret weapon for stabilizing blood sugar after overeating
🎯 Long-term Success Mindset
The sustainability test every woman should ask about her eating plan
How to expand your "wagon" so you never fall off completely
Building flexibility into your weight loss journey without sacrificing results
The Monday Restart Trap I break down why saying "I'll start again Monday" leads to weekend binges and sets you up for failure before you even begin.
The Keto Contradiction While ketogenic diets can be incredibly effective for rapid weight loss, I explain why so many of my clients gain the weight back and what happens when strict plans become unsustainable.
Your Body's Survival Response Discover why extreme calorie restriction and rapid weight loss actually trigger your body to store fat more aggressively when you return to normal eating.
The Different Wagon Philosophy When clients tell me they "fell off the wagon," I share why the problem might not be them—it might be finding the right wagon that's big enough to stay on.
Living in the Gray Zone Weight loss isn't black and white. I reveal how successful women learn to operate in the middle ground between perfection and complete abandonment of their goals.
The Foundation Low Carb Framework I outline my proven three-meal-a-day approach that includes vegetables, flexible portions, and even allows for low-carb substitutes like bread and pizza.
Strategic Acceleration Periods Learn how to use short bursts of stricter eating (carnivore days, keto periods) without falling into the all-or-nothing trap.
The One Meal Rule Why one off-plan meal doesn't ruin everything and how to get back on track at your very next meal instead of waiting until Monday.
The 24-Hour Reset Technique Instead of thinking in weeks, I teach you to focus on the next 24 hours and create daily opportunities for success.
Progress Over Perfection No one who has successfully maintained significant weight loss did it by being perfect—they did it by making consistent progress and never quitting.
The Sustainability Question The one question every woman should ask about her current eating plan: "Can I do this forever?" If the answer is no, it's time to find a different approach.
Ask yourself this game-changing question: "Is my current eating plan sustainable?"
Right now, honestly evaluate whatever diet or eating approach you're currently following (or planning to start). Does it feel like your "wagon" is big enough that you never have to fall off completely?
Consider these sustainability factors:
Can you follow this plan when eating out at restaurants?
Does it work during social situations and family gatherings?
Can you maintain it during stressful periods in your life?
Do you feel deprived or like you're constantly fighting cravings?
Would you be comfortable eating this way for the next 5-10 years?
If your answer is no to any of these questions, it's time to expand your wagon. You don't need a perfect plan—you need a sustainable one.
Your homework: Write down three ways you could make your current approach more flexible and realistic for your actual life, not your ideal life. Remember, the goal isn't to find the fastest plan—it's to find the plan you can stick with long enough to reach your goals and maintain them.
The bottom line: Stop chasing perfection and start pursuing progress. Your sustainable plan might give you slower initial results, but if you can stay consistent, you'll avoid those devastating weight regains that send you back to square one.
Ready to break free from the all-or-nothing cycle? Download my free 5-day low carb meal plan and discover how to create a sustainable eating approach that works with your busy life, not against it.
