In this episode, Cheryl talks about unDIETING your pantry – clearing out the old diet stuff and setting up your kitchen so eating is hassle-free, with less food noise in your head and more joy in eating and preparing meals for your family. Using everyday examples from people who've done it and basic research on how your setup affects what you pick, she walks through simple steps to stock and organize, making mornings less of a rush and family time around food more fun.

Some Key Topics Covered:

• How a messy or diet-stocked kitchen creates daily food noise and hassle
• Stories from people who cleared their pantries and got back to joyful eating and family meals
• The psychology of environmental cues: The power of suggestion – what we see daily is what we think about, do, eat, or follow; visibility and accessibility shape habits, like Reese's Cups in a drawer for intention vs. on the counter for mindless grabs, or habit-stacking collagen by coffee – our brains go for what's in front of us
• Basic facts on how home setups cut down food noise for easier, happier eating
• Straightforward changes: From forced meal plans to stocking what brings joy to your table
• Setting up a kitchen that makes sense for your routine, with room for favorites and family experiments

This Week's Challenge: Clean one shelf – get crazy and clean out the evidence of all failed diet products, those things that make you feel shame when you look at them, and toss them without a second thought. Add something simple like fruit in plain sight, make a meal from it, and take the Clutterbug quiz at clutterbug.me/quiz to figure out your organization style – see how it feels, less noise, more joy. Share if you want. 🧡

References:

• Wansink, B., & Hanks, A. S. (2013). Slim by design: Serving healthy foods first in buffet lines improves vegetable consumption among university students. PLoS ONE, 8(11), e78712. https://doi.org/10.1371/journal.pone.0078712
• Glanz, K., Bader, M. D. M., & Iyer, S. (2012). Improving the nutritional resource environment: State of the evidence and next steps. Journal of Public Health Policy, 33(3), 377–390. https://doi.org/10.1057/jphp.2012.20
• Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

Disclaimer:

The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.

In this episode, Cheryl uncovers the often-overlooked role of sleep in our food choices, explaining how skimping on rest can hijack your hunger signals and fuel mindless snacking, while prioritizing recovery empowers you to eat more intuitively. Sharing stories from clients who transformed their habits by hitting the hay earlier, she blends science with simple tweaks to make better sleep a game-changer for ditching diet drama.

Key Topics Covered:

• The science of how sleep deprivation messes with ghrelin (hunger hormone) and leptin (fullness hormone)
• Real-life examples of "sleep debt" leading to emotional eating or late-night binges
• Diet culture's silence on rest as a "free" tool for health, versus quick-fix supplements
• Practical sleep hygiene tips tailored for busy lives, like winding down without screens
• How better sleep reduces stress eating and boosts energy for joyful movement
• Long-term wins: Improved mood, stable weight, and a calmer approach to meals

This Week's Challenge: Aim for an extra 30 minutes of sleep tonight by setting a no-screens bedtime routine – dim lights, herbal tea, or a quick gratitude journal. Track how your hunger feels the next day and note any shifts in cravings. Sweet dreams lead to satisfied days! Share your experience in the comments below or on social.

References:

• Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Kasza, K., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), 435–441. https://doi.org/10.1056/ANNALS-09-0009 (Full study available via PubMed or academic libraries; key finding: In a 14-day calorie-restricted trial, participants sleeping 5.5 hours/night lost 55% less fat than those sleeping 8.5 hours/night, despite identical diets.)
• Tasali, E., Van Cauter, E., & Ehrmann, D. A. (2008). Impact of obstructive sleep apnea on insulin resistance and glucose tolerance. Sleep Medicine Reviews, 12(4), 307–319. https://doi.org/10.1016/j.smrv.2008.01.001 (This review links poor sleep, including conditions like sleep apnea, to insulin resistance and heightened carb cravings.)

Disclaimer:

The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.

In this light-hearted episode, host Cheryl Hall leads a "closet rebellion" by applying unDIETING principles to your wardrobe. Discover how diet culture hides in your clothes, turning "someday" sizes into emotional clutter, and learn practical ways to let go for more confidence and freedom. Cheryl shares her personal story – including why most ill-fitting clothes won't magically improve with size changes (with jeans as her one adaptable exception!). It's all about undieting your style: trusting what fits and feels great on your body now, not chasing ideals. Perfect for anyone tired of wardrobe guilt.

This Week's Challenge: Launch your mini closet rebellion with an undieting twist: Spend 15 minutes auditing your wardrobe. Try on three "someday" items – if they don't fit or feel great now (based on your body's signals, not size labels), ditch them with gratitude. Spot any exceptions (like Cheryl's jeans) that still spark joy? Keep 'em! Notice how undieting your closet shifts your mood and confidence and share your experience in the comments on the blog or socials.

References & Resources:

• Anecdotal insights drawn from body image research, such as the National Eating Disorders Association (NEDA) on how wardrobe habits impact self-esteem: nationaleatingdisorders.org.
• Tie-ins to past episodes: Ep 12 (The Courage to Disagree – Standing Up to Diet Culture Bullies), Ep 6 (Eating Your Way: Honoring Your Body's Unique Wisdom), Ep 5 (How Diet Culture Sold Us the Idea That Smaller Equals Happier). Listen at undieting101.com/blog.
• For more on intuitive living: Check out "The Life-Changing Magic of Tidying Up" by Marie Kondo (inspiration for the gratitude step, adapted for unDIETING).

Connect with Me:

• Website/Blog: undieting101.com/blog – Read the full episode description, leave a comment, or take the Start Quiz.
• Social Media: Follow for tips and community shares: Facebook, Instagram, Pinterest, X (Twitter).
• Podcast Feed: Subscribe via Spotify or RSS: feed.podbean.com/unDIETING101/feed.xml.
• Contact: Email Cheryl at [your email] or visit the Contact page. Share your closet rebellion stories – we might feature them!

Loved this episode? Rate and review on your podcast app to help others discover unDIETING 101. Subscribe for weekly episodes on unlearning dieting and embracing body freedom. What "someday" item are you ditching first? Tell us below!

Disclaimer:

The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.