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Food guilt, cravings, emotional eating, and that all-or-nothing New Year mindset — this episode is for anyone who feels stuck in a love-hate relationship with food.

In this conversation, we break down the science behind cravings, why guilt actually works against your goals, and how to create food freedom without restriction or burnout. This isn’t another New Year diet lecture — it’s a practical, compassionate guide to eating with peace, balance, and confidence as you move into the new year.

We cover hunger hormones, emotional eating, mindful eating, planning treats, and how to stop letting one meal spiral into shame. If you’re tired of resetting every January and want a healthier relationship with food that actually lasts, this episode is for you.

⏰ Timeline:

01:16 – Love–hate relationship with food
01:39 – Food guilt and holiday chaos
02:10 – Why guilt doesn’t motivate better eating
02:38 – Guilt leading to overeating and emotional eating
03:05 – The science: cortisol, stress, and cravings
03:34 – Why guilt works against your goals
04:02 – What food freedom actually means
04:38 – Compassion and easing into nutrition changes
05:14 – Hunger hormones: ghrelin and leptin explained
05:48 – Restriction, skipped meals, and craving spirals
06:18 – Honouring hunger instead of ignoring it
06:55 – Listening to your body vs following trends
07:32 – Stop labelling food as good or bad
08:08 – Mindful eating and actually enjoying food
08:44 – Planning treats instead of restricting
09:22 – Portion control and knowing yourself
10:02 – One meal does not erase progress
10:40 – Restriction vs flexibility and long-term success
11:15 – Food as emotional, not just physical
11:52 – Separating stress from hunger
12:28 – Letting go of perfection in the new year
13:02 – Food freedom moments we all relate to
13:30 – Wrapping up: peace with food going forward

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👩🏽‍⚖️ Disclaimer:
We always strive to share the most accurate and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.

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