The holidays are officially… a lot. There’s the food, obviously. But there’s also the family dynamics, the travel, the “just have another slice!” comments, and that sneaky pull to keep everyone else happy while quietly abandoning what you actually want and need.

In this episode, I’m joined by licensed mental health therapist Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness. Together, we dig into the emotional side of holiday eating and the practical strategies you can use so you don’t roll into January feeling like a hungover Pinterest board.

We talk about how to prepare for events ahead of time, how to spot when eating is “not about the eating,” and how people pleasing around food is often really self-abandonment in disguise. You’ll hear ideas for starting non-food traditions (crafts, walks, projects), ways to handle comments about what’s on your plate, and how to deal with food gifts and leftovers without turning into a human trash can.

You can find Katie McKenna on her website ⁠here⁠, or on her YouTube channel here!

Past episodes with Katie:

The Perfectionism Trap

Weight Loss Plateaus

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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If this episode helped you feel a little more prepared for holiday eating, please follow and rate the podcast, and send it to a friend who’s already stressing about the dessert table.

Let’s be honest, nobody likes feeling hungry. And when you’re starving, discipline doesn’t stand a chance. In this episode, I’m sharing ten simple, science-backed ways to stay full so you can stop white-knuckling your way through the day.

I’ll talk about what actually makes food filling (hint: it’s not just calories), how to build meals that keep you satisfied, and why small tweaks can completely change how you feel.

If you’re tired of fighting hunger all the time, this one’s for you.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Have you been feeling sore lately, or just a little “off” in your body? It might not be your workouts or your age…it could be your circulation.

Meet Adam Hewitt, one of fewer than ten practitioners in the world trained in Sennin-So Shiatsu, a 650-year-old Japanese healing art focused on restoring circulation and balance through precise touch and pressure (think acupuncture without needles).

We talk about how inflammation really works, why poor blood flow can leave you feeling sore and slow, and simple ways to get things moving.

Find Adam at his website here for more about Sennin-So Shiatsu. He has an office in Kirkland Washington, and I highly recommend a visit! He also holds regular workshops for massage therapists and other body work practitioners.

Check out this related podcast episode about The Anti Inflammatory Diet and how what you eat can also lower your inflammation.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

Sign up for my nutrition newsletter for weekly tips and insights.

Follow me on Instagram