Holidays can be a mix of joy and deep grief—especially when the post-Thanksgiving "why bother until January?" mindset makes emotional eating and drinking at family gatherings all too tempting. In this episode, Cheryl shares how to feel the sadness, show up fully, and undiet without overload. Drawing from science on stress eating and intuitive strategies, plus a comforting Scripture anchor, discover the 3-Step Holiday Anchor: Acknowledge grief before going, set boundaries during events, and choose wise comforts afterward. Perfect for navigating Christmas heartache with body freedom. New episodes every Monday—subscribe now!

References:

• NIH: "Overweight & Obesity" (2024) – Emotional eating and cortisol triggers. [https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity]
• Mayo Clinic: "Seasonal Affective Disorder (SAD)" (2024) – Appetite changes from seasonal stress. [https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651]
• Harvard Health: "Intuitive Eating: What It Is, and How Can It Help You?" (January 3, 2024) – Emotion labeling, swaps, and prayer's brain-calming effects. [https://www.health.harvard.edu/blog/intuitive-eating-what-is-it-and-how-can-it-help-you-202401033007]
• American Heart Association: "Yo-Yo Dieting and Your Heart" (2023) – Risks of holiday cycles. [https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/yo-yo-dieting-and-your-heart]
• Scripture: Psalm 34:18 (NIV) – "The Lord is close to the brokenhearted and saves those who are crushed in spirit."

Connect & Share:

• Tag @undieting101 on Instagram with #UndietingHolidayGrief.
• Email support@cherylhallcoaching.com for coaching questions.
• Rate 5 stars on Spotify/Apple Podcasts and share with a friend grieving this season.
• Subscribe: https://undieting101.com/blog/ or via your podcast app.
• Get the Guide: Download the Undieting Food Tracker for tracking emotional eats.

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 of unDIETING 101, host Cheryl Hall speaks directly to guys navigating diet culture's subtle pressures – from work stress to family responsibilities – and shows how to reclaim food freedom through body signals. Discover why quick fixes like supplements or strict plans fail and learn Cheryl's 4-step undieting plan. Perfect for undieting your way to lasting change. Subscribe for more!

• Get the Undieting Food Tracker: For deeper signal tracking, download it here

Connect & Share:

Tag @undieting101 on Instagram. Email support@cherylhallcoaching.com for coaching questions. Rate 5 stars on Spotify/Apple and share with a friend.

References:

NIH: "Overweight & Obesity" (2024 update) – On emotional eating triggers in men. [Link: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity]

American Heart Association: "Yo-Yo Dieting and Your Heart" (2023 report) – Risks of weight cycling and cortisol disruption. [Link: https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/yo-yo-dieting-and-your-heart]

Harvard Health: "Intuitive Eating: What Is It, and How Can It Help You?" (January 3, 2024) – Benefits for sustainable habits. [Link: https://www.health.harvard.edu/blog/intuitive-eating-what-is-it-and-how-can-it-help-you-202401033007]

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.

As holidays like Thanksgiving and Christmas approach, the pressure to drink can feel inescapable—from family toasts to festive eggnog. In this simple, reflective episode, we explore why we reach for that glass during gatherings (social myths, emotional pulls, and FOMO) and gentle ways to take a mindful alcohol break when you're ready—no guilt, no rules, just freedom. Drawing from Annie Grace's This Naked Mind for mindset shifts, plus science on alcohol's effects, host Cheryl Hall shares how to choose presence over habit. Perfect for anyone undieting their relationship with drinking this season.

• Free downloadable PDF with practical tools for navigating holiday drinking without guilt—checklists, permission slips, and AF recipes adapted for the season.
• Download here.
• Use it for your next gathering: Focus on one principle like body check-ins to build confidence.

Annie Grace's work flips alcohol myths using neuroscience and mindset, showing how subconscious beliefs drive habits. Her book and podcast emphasize that change comes from awareness, not willpower—perfect for undieting drinking.

• Book: This Naked Mind: Discover How to Live a Life Free of Alcohol by Annie Grace (2015).
• Podcast: The This Naked Mind Podcast (hosted by Annie Grace).

National Institute on Alcohol Abuse and Alcoholism. (2023, August 17). Alcohol facts and statistics. U.S. Department of Health and Human Services, National Institutes of Health. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/alcohol-facts-and-statistics

National Library of Medicine. (2024, July 15). Alcohol. MedlinePlus. https://medlineplus.gov/alcohol.html

Woods, S. A., Davies, A. P., & Jackson, S. E. (2023). Alcohol consumption and sleep quality: A community-based study. JAMA Network Open, 6(2), Article e2253293. https://doi.org/10.1001/jamanetworkopen.2022.53293

Reflect on your holidays: "Why do I reach for a drink during gatherings (e.g., stress, tradition)? What would a mindful pause feel like for me—more joy, less fog?" Journal for 5 minutes and notice what comes up. Feel free to share any insights in the comments unDIETING101.com/blog/

Make breaks festive without missing out:

• Brands to Try: Athletic Brewing Co. (NA IPAs like Run Wild—great for toasts); Seedlip (botanical spirits for mocktails); Ghia (herbal aperitifs); Curious Elixirs (pre-mixed AF cocktails).
• Where to Find: Grocery stores (e.g., Whole Foods, Target), Total Wine, or online at athleticbrewing.com or seedlipdrinks.com.
• Simple Recipe Idea: Holiday Cranberry Spritzer – 4 oz cranberry juice + 4 oz sparkling water + rosemary sprig. Hydrate with cucumber-mint water between sips.

• Website: undieting101.com – More episodes, blog, and coaching info.
• Social: Instagram @undieting101
• Email: support@cherylhallcoaching.com for questions.
• Call to Action: Loved this? Rate 5 stars, write a review, and share with a friend navigating holiday drinking. Tag me in your "mindful sip" moments! Subscribe for more on undieting food, body, and freedom.

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.