230 – FBI Tactics for Emotional Eating: How to Build Better Habits with Food with Holly Bertone

How do I stop emotional eating? If that’s something you’ve asked yourself and you want to find out how to build better habits with food, then you’ll want to watch this episode with Emotional Eating Coach Holly Bertone.

She is a former FBI Chief of Staff for Counterintelligence who made a powerful pivot—from national security to helping people fight a different kind of sabotage: their own habits.

Now, Holly helps clients rewire their mindset using tactical frameworks inspired by her federal training. She combines the strategy of an agent with the compassion of a coach, empowering others to break out of destructive loops and finally feel in control of their lives.

In this episode, we explore how to apply investigative techniques, accountability systems, and “habit profiling” to reprogram your thoughts and behaviors.

We also cover:

👉 Why food is often the symptom, not the problem

👉 Emotional eating root causes - why emotional eating happens

👉 The link between safety and sabotage

👉 How to identify your personal 'enemy of progress'

👉Tactical tools to rewire thought patterns

👉 Why self-awareness is the first line of defense

Whether you want to learn how to stop using food as comfort, impulse habits, or simply want to run your life more like an elite agent, this conversation blends strategy with soul.

Timestamps:

00:00:00 Intro

00:03:37 Holly’s background and emotional eating story

00:11:50 Triggers for emotional eating patterns

00:17:01 Emotions and dopamine addiction

00:22:12 How Holly’s strategy came about

00:28:00 Brain function, dopamine and food cravings explained

00:31:50 FBI tactics and neuroplasticity

00:43:30 The good girl spiral: People-pleasing and shame

00:45:36 How to stop cravings

00:48:38 Holly’s tip to stop emotional eating

00:51:33 How to have a healthier relationship with food

00:57:52 Can food issues be inherited?

01:00:52 Final thoughts & outro

If you enjoyed this episode about emotional eating, impulsive eating or comfort eating - whatever you may call it - like the episode and share it with friends so we can reach more women who struggle with this too.

Follow Holly and Learn More:

Website: https://academy.pinkfortitude.com/about

Instagram: https://www.instagram.com/holly.bertone

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