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.

In this episode, Cheryl explores the courage it takes to trust your own body when everyone around you disagrees with your food choices. From online diet communities that shame members for listening to their bodies, to the science proving we're all different, this episode tackles why food has become a battleground and how to reclaim your right to eat what works for you.

Key Topics Covered:

• Why food choices have become moral statements
• The story of "Emma" and her carnivore community backlash
• How diet culture bullying silences personal experience
• The science of individual variation in food responses
• Strategies for standing up to food bullies
• Building courage to trust your body's wisdom

This Week's Challenge: Practice a small act of food courage - whether it's ordering what you actually want at a restaurant, telling a friend their favorite diet didn't work for you, or simply eating what makes you feel good without apologizing.

References:

• Zeevi, D., et al. "Personalized Nutrition by Prediction of Glycemic Responses." Cell. 2015
• Berry, S.E., et al. "Human postprandial responses to food and potential for precision nutrition." Nature Medicine. 2020

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.

Have you ever stood in the grocery store holding a carton of eggs, paralyzed by the thought that they’re both the perfect food and a guaranteed path to clogged arteries? Welcome to the information overload era of nutrition—where your yoga instructor doubles as a health coach, your neighbor becomes a keto guru after losing twenty pounds, and even your doctor can’t keep up with the ever‑shifting guidelines.

In this episode, we’ll cut through the noise and explore:

• Why nutrition advice feels so contradictory — from government flip‑flops (remember the food pyramid?) to weekly research whiplash.
• The “expert explosion” — how influencers, trainers, and lifestyle blogs became our go‑to sources (for better or worse).
• How bias and funding shape studies — and why clicky headlines often leave out the nuance.
• Social media’s role in nutrition theater — and why the algorithm loves food villains.
• Who you can actually trust when it comes to health advice.
• Practical red flags that signal when advice is more about selling products than helping you.
• How to become your own nutrition scientist and learn from your body’s real responses.

This week, become the scientist of your own body.

• Start with hydration tracking: check your urine color as your “built‑in hydration meter.”
• Observe energy, headaches, and sleep over a week.
• Build your own personal health data before chasing trends.

✉️ Feedback or questions? Drop me a message and share your experience with this week’s challenge.

🎧 If you liked today’s episode, please share it with a friend or leave a review—it really helps others discover the show.

1. 2018 DIETFITS Trial (JAMA) Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults

2. 2019 Red Meat Systematic Review (Annals of Internal Medicine) Effect of Lower versus Higher Red Meat Intake on Cardiometabolic and Cancer Outcomes

3. 2015 Personalized Nutrition Study (Cell) Personalized Nutrition by Prediction of Glycemic Responses

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, Cheryl takes you into the fascinating science of savoring — why slowing down at the table can help you enjoy food more, feel more satisfied, and reduce the urge to snack in between meals.

You’ll hear:

• 🧠 How satiety hormones like CCK, PYY, and GLP‑1 take 15–20 minutes to signal fullness.
• 👃 Why engaging all five senses — smell, texture, even sound — boosts satisfaction.
• 🍫 How savoring a single square of chocolate can feel more satisfying than rushing through the whole bar.
• 🌱 Practical, gentle steps you can try this week to bring savoring into your meals.

✨ Weekly Challenge: Choose one food this week and savor it with full presence. No distractions, no multitasking — just you and your food. Notice the flavors and textures and see how your body feels afterward. Share your moment with #unDIETING101WeeklyChallenge so I can celebrate with you! 🎉

Resources Mentioned in This Episode:

• Kokkinos A. et al. (2010). Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon‑like peptide‑1. Journal of Clinical Endocrinology & Metabolism.
• Andrade A. M. et al. (2008). Eating slowly led to decreases in energy intake within meals in healthy women. Journal of the American Dietetic Association.
• Herz, R. (2004). A naturalistic analysis of autobiographical memories triggered by olfactory, visual and auditory stimuli. Chemical Senses.
• University of Bristol (2013). Distraction during eating impairs memory for food intake and increases later snack intake.

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 heartfelt episode, Cheryl takes you on a journey through the power of food memories — and how they shape the way we eat today. From Sunday morning cinnamon toast before church, to Colby cheese and Fig Newtons with her papaw over board games, Cheryl explores how food connects us to people, places, and moments that matter most.

You’ll hear:

• Why food memories are about love and connection more than calories or macros.
• The science of nostalgia — and how smell is the biggest trigger for powerful, emotional memories.
• Practical steps for rediscovering nostalgic food joy in your own life.
• How intentional enjoyment helps curb cravings and prevent bingeing.

This episode will remind you that the foods you crave aren’t “just food” — they’re a time machine. And sometimes, the most nourishing thing you can put on your plate is a memory.

✨ Weekly Challenge:

Pick one nostalgic food from your childhood — something that instantly takes you back — and make or enjoy it this week. As you eat it, notice the memories, feelings, and people that come up. Let it be about connection and joy, not calories or rules. Then share your moment on social using #unDIETING101WeeklyChallenge so I can celebrate with you. 🎉

✨ Resources:

• Chemical Senses journal study by Rachel Herz on scent and memory
• Take the Food Personality Quiz to discover your hidden food habits and learn whether you’re the Mindless Muncher, the Food Rebel, or others.

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 Episode 8 of unDIETING 101, host Cheryl Hall dives deep into breaking free from food guilt and mom guilt, sharing how these emotional traps keep you stuck in shame spirals and sabotage weight loss. Cheryl opens with her raw story of stressful workdays leading to pizza binges and "failure" guilt, then reveals her flip to intentional, guilt-free eating—like enjoying cake for dinner without regret—that helped her keep off 50 pounds.

We explore why food guilt happens (diet culture's "bad" food labels and triggers like stress or social media), how it fuels weight gain through cortisol spikes and mindless eating, and practical tools to reclaim freedom: rating hunger, giving yourself permission to eat, and reframing food as joy. For moms, Cheryl addresses how guilt intensifies during transitions—like kindergarten drop-offs, high school starts, or the empty nest of college—often leading to emotional snacking and self-doubt.

Walk away with three actionable steps, an interactive reflection, and a two-part Challenge of the Week: a permission meal to rewire food guilt, plus a mom courage boost for self-care in transitions. It's hard to unlearn shame, but we can do hard things—feel it and do it anyway.

Take the free "What is Your Food Personality?" quiz at unDIETING101.com to uncover if you're a Food Rebel, Mindless Muncher, All-or-Nothing Dieter, or Chronic Tracker. Subscribe on Spotify, share your wins on Instagram, and join the community—let's embrace freedom together!

Links & Resources:

• Take the Eating Personality Quiz
• Follow me on somewhere new → Pinterest or X
• Contact me → Here

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.

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.