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.

When our routines around food and body start to look more like rituals—complete with rules, rewards, and punishments—we’ve wandered into worshiping an ideal instead of living in grace. This episode explores how to recognize that pattern and gently step out of it.

Takeaways:

• What it looks like when discipline turns into devotion to an ideal.
• How fear disguises itself as “health.”
• The difference between letting go and letting in grace.
• Real‑life steps for finding peace with food and body.
• A weekly challenge to practice living like you’re already worthy.

References:

• Eat Pray Love (film reference to a moment of guilt‑free joy with food)
• 2 Timothy 1:7 — God has not given us a spirit of fear.
• Psalm 55:22 — Cast your cares on the Lord; He will sustain you.
• Romans 12:1‑2 — Offer your bodies as a living sacrifice; be transformed by renewing your mind.

Challenge of the Week:

Pick one tangible way to honor your body as a temple—something simple, freeing, and kind.

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.

Ever feel guilty saying "no" to food at family gatherings? You're full, but someone's standing there with pie, and suddenly you're managing their feelings instead of honoring your body. This episode unpacks the neuroscience behind people-pleasing, why food pushing happens, and how to set limits without the guilt. Includes science-backed strategies to rewire your brain. It's three weeks until Thanksgiving, and if you're already dreading the food pushers at your family gathering, this episode is for you.

In this episode:

• Why people push food (spoiler: it's never actually about the food)
• The neuroscience of people-pleasing: what's actually happening in your brain when you can't say no
• How your brain processes social rejection the same way it processes physical pain
• The "fawn response" and why saying yes became your survival strategy
• Why you can't access your own preferences under stress—and what to do about it
• A 4-level toolkit for declining food, from gentle redirects to firm limits
• The "take-home" strategy that honors both the cook and your fullness
• How neuroplasticity proves you can rewire your people-pleasing patterns
• Proactive strategies to set yourself up for success at gatherings

References:

• Eisenberger, N. I., & Lieberman, M. D. (2004). "Why rejection hurts: a common neural alarm system for physical and social pain." Trends in Cognitive Sciences, 8(7), 294-300. [Research showing the anterior cingulate cortex activates during social rejection similarly to physical pain]
• Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). "How are habits formed: Modelling habit formation in the real world." European Journal of Social Psychology, 40(6), 998-1009. [Study on habit formation showing an average of 66 days to form new automatic behaviors]
• Braiker, H. B. (2001). The Disease to Please: Curing the People-Pleasing Syndrome. New York: McGraw-Hill.

Your Challenge:

Practice saying "no thank you—I'm perfectly satisfied" in a low-stakes situation this week. Notice how it feels. Notice the discomfort. Do it anyway. Remember: you're literally building new neural pathways every time you honor your needs.

Connect with me: Instagram or unDIETING101.com

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.

Halloween candy is everywhere right now, and if you're feeling out of control around it, you're not alone. But what if the solution isn't more restriction—it's actually unconditional permission?

In this episode, I'm sharing the exact strategies I use to navigate fall without guilt, overeating, or using my body as a garbage disposal.

In This Episode, You'll Learn:

• Why forbidding Halloween candy makes you eat more of it (and what to do instead)
• The unconditional permission approach that dissolves candy cravings
• How to make eating intentional instead of habitual
• The sampling method for Thanksgiving and fall gatherings
• Why wasting food in the trash isn't worse than eating past fullness
• How to trust yourself around food for the first time

Connect With Me: unDieting101.com

If this episode resonated with you, please share it with a friend who needs to hear it. And don't forget to subscribe so you never miss an episode!

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.

Fall's drinking culture can feel relentless—from tailgate kegs to festival wine tastings, the pressure to sip (or over-sip) is everywhere. In this episode, we explore how diet mentality sneaks into our relationship with alcohol, creating the same restriction-rebound cycles we see with food.

Drawing on neuroscience from Annie Grace's This Naked Mind and evidence-based research, Cheryl Hall unpacks why fall drinking pressure feels so intense and offers three core principles for freedom: unconditional permission, tuning into body signals, and respecting emotional needs without numbing.

Whether you choose mindful drinking, alcohol-free alternatives, or skipping entirely—this episode empowers you to own your choices with zero regrets.

Attend one fall event this week and practice full permission—choosing whatever feels genuinely right (alcohol, AF, coffee, or nothing). Check in before, during, and after to notice what comes up.

• This Naked Mind by Annie Grace
• Athletic Brewing IPA is my favorite!!
• Carbine, K. A., et al. (2019). The relationship between dietary restraint and binge eating: Examining eating-related self-efficacy as a moderator. Appetite, 127, 126-129.
• National Institute on Alcohol Abuse and Alcoholism. (2023). Alcohol Facts and Statistics.
• Sirois, F. M., & Hirsch, J. K. (2021). Self-compassion and adherence in five medical samples: The role of stress. Mindfulness, 12, 2205-2213.
• Garland, E. L., et al. (2020). Mindfulness training targets neurocognitive mechanisms of addiction at the attention-appraisal-emotion interface. Frontiers in Psychiatry, 11, 617.
• Stockwell, T., et al. (2016). Do "moderate" drinkers have reduced mortality risk? A systematic review and meta-analysis of alcohol consumption and all-cause mortality. Journal of Studies on Alcohol and Drugs, 77(2), 185-198.

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.

Fall is here, and with it comes all the food-centered traditions we love—harvest festivals, tailgates, bonfires, and football Sundays. But if you've been stuck in diet culture, this season can feel complicated. Should you restrict before the big event? Feel guilty about the caramel apple or the beer? Push through fullness because everyone else is still eating?

In this special preview episode, I'm introducing a brand-new three-part series: Undieting Through Fall. We're going to explore how to show up at all those amazing fall experiences without the pressure to overeat OR over-drink, and without the restriction and guilt that diet culture imposes.

This isn't about perfection. It's about reconnecting with your body's wisdom and making choices that feel good physically AND emotionally. It's about being present at that bonfire, actually tasting that apple cider, and enjoying the experience without mental gymnastics.

Get ready for practical strategies, real-world examples, and the mindset shifts that will help you navigate this season with freedom and ease.

In This Episode, You'll Learn:

• Why fall can feel so complicated when you're stuck in diet mentality
• What undieting actually looks like at festivals, tailgates, and bonfires (hint: it's not about eating everything or restricting everything)
• The difference between honoring your body and following food rules
• What we'll cover in the full three-part series, including navigating social pressure, handling seasonal foods, and what to do if you're choosing not to drink
• How to imagine a fall season without guilt, restriction, or the all-or-nothing cycle

Key Takeaways:

• Undieting isn't about having no boundaries—it's about reconnecting with your body's wisdom
• You can enjoy fall traditions without the mental gymnastics of "earning it" or "making up for it" later
• Social situations don't have to mean losing connection with your hunger and fullness signals
• It's possible to navigate drinking culture (or choose not to drink) without feeling left out or pressured
• This fall can be about presence, not perfection

Coming Up Next Week:

Join me for the first episode in our three-part Undieting Through Fall series, where we'll dive into practical strategies you can use right away.

Subscribe & Share:

If this episode resonated with you, please subscribe and share it with someone who might need to hear this message. Let's help each other unlearn dieting and enjoy this fall season together.

Join me next time as we unlearn dieting, lose weight for good, and make this fall season about presence, not perfection.

unDIETING 101

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.