Make Peace With Food Podcast Por Sherry Shaban arte de portada

Make Peace With Food

Make Peace With Food

De: Sherry Shaban
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Why do we keep self-sabotaging when we know what to do? The Make Peace With Food Podcast goes beyond food freedom, neutrality, and intuitive eating to uncover what drives self-sabotage — from cravings and binge eating to how we cope with stress, past wounds, relationships, money, and life itself. Hosted by Sherry Shaban, creator of the Make Peace With Food™ Method, it explores the biology, psychology, and subconscious forces shaping behavior so you can create lasting change.Sherry Shaban Higiene y Vida Saludable
Episodios
  • How Meal Planning Calms Your Cravings

    How Meal Planning Calms Your Cravings
    Mar 26 2026
    What if the thing you thought would make you more controlled…was actually the thing that finally helped you feel free around food?In this episode, I’m walking you through one of the most misunderstood tools in your healing journey:Planning your meals.But not in the way you’ve been taught.This is not about tracking macros.Not about restriction.Not about discipline.This is about creating safety in your body.1. Planning Isn’t About Control — It’s About SafetyWhen most people hear “plan your meals,” they think:calorie countingrigid structurerestrictionBut what I teach is different.Planning removes food noise.It tells your body: you’re safe… food is available… nothing is being taken away.And when your body feels safe?Cravings begin to quiet.2. Cravings Are a Nervous System SignalCravings are not random.They’re not a lack of willpower.They are a signal that your nervous system is in protection mode.And in that state, your body will:increase cravingspush you toward high-reward foodsstore fat instead of releasing itBecause your body is trying to survive.3. The Cycle That Keeps You StuckThis is the loop I see over and over again:Restrict → Binge → Punish → Promise → RepeatYou restrict.You feel in control.Something triggers you.You binge.You feel shame.You punish yourself.You promise to do better.And the cycle continues.Not because you don’t have self-control…but because your nervous system is doing its job.4. Restriction Creates Stronger CravingsThe more you tell yourself you can’t have something…the more your brain fixates on it.That’s why:one craving turns into a bingeone treat turns into “starting over Monday”Because deprivation increases desire.5. The Dopamine LoopWhen you use food to go from:discomfort → reliefstress → rewardyou create a dopamine pattern.And over time, you need more and more to feel the same effect.This is how emotional eating becomes a habit.6. Permission Changes EverythingYou are allowed to eat the food.Not as a reward.Not as a cheat.Not as a “last chance.”But as something neutral.Because when nothing is forbidden…nothing has power over you.7. Planning as a Tool for PeaceWhen you plan your meals:you reduce mental chatteryou remove decision fatigueyou create predictabilityyou build trust with yourselfAnd that’s what actually leads to change.8. Intuition Comes After SafetyYou don’t “just eat intuitively” overnight.Intuition is built when:restriction is gonefood is neutralyour body feels safeThen your body starts guiding you naturally.Struggling with emotional or binge eating? Download my free guide Calm the Craving: 7 Steps to Break Emotional and Binge Eating and finally end the cycle of out-of-control eating. Get Your FREE Guide Here: bit.ly/CalmTheCravingWork With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! Schedule your call at www.sherryshabanfitness.com/clarityListen & SubscribeCatch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode!Connect & Go DeeperJoin our Facebook Community: www.myfoodfreedomlifestyle.comWork with Sherry: www.sherryshaban.com/transformExplore more resources: www.makepeacewithfood.comShare Your TakeawayTag us on ⁠Instagram (@makepeacewithfoodofficial)⁠, ⁠Facebook (@MakePeaceWithFoodOfficial)⁠, ⁠TikTok (@sherryshaban)⁠, or ⁠LinkedIn (sherryshaban)⁠ and share your biggest insight from this episode!
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    16 m
  • Why Skipping Meals Destroys Your Metabolism

    Why Skipping Meals Destroys Your Metabolism
    Mar 23 2026
    If you’ve ever skipped a meal because you felt guilty about what you ate… this episode is for you.Sometimes after a night of overeating, or when the scale doesn’t show what I hoped, it feels natural to skip a meal. To “make up for it.” To punish myself.In this episode, I dive into why that instinct actually works against me — and how one simple shift can calm cravings, regulate the nervous system, and stop the cycle of binge → restriction → guilt.1. The Cycle of Restriction and OvereatingI share from personal experience: even when I was following strict meal plans, bingeing after cheat nights became a pattern.Friday cheat → weekend-long derail → guilt → next-week restriction.Using intermittent fasting as punishment only fueled cravings.Restriction triggers protection mode, slowing metabolism and increasing fat storage.2. Understanding Binge Eating Beyond QuantityBinge eating isn’t only about eating a massive amount at once. It’s about:Eating out of integrityMindless snackingRepeatedly giving in to cravingsRecognizing this as a pattern and nervous system response opens the path to healing.3. Nervous System ConnectionSkipping a meal as punishment triggers:Food scarcity signals → protection modeFight-or-flight nervous system responseSlower metabolism and heightened cravingsNegative self-talk compounds this — berating myself for eating or “not being enough” only amplifies stress and fuels the behaviors I want to stop.4. Step 3 to Calm Cravings: Eat the Next MealNo matter what happened last night, or how I feel about my weight or behavior: I don’t skip my next meal.Nourish my body intentionally.Give less value to overeating episodes — they aren’t emergencies.Shift from protection mode → safety mode, activating rest, digest, and calm.Eating the next meal and moving on:Reduces nervous system hyper-reactivityStops binge/restrict cyclesNaturally normalizes weight and cravings5. Shifting from Punishment → Self-KindnessI practice rewiring the internal dialogue:Notice guilt, shame, and worry as signals of protection modeReplace criticism with self-compassionUse low-stakes steps to reinforce safety mode (hydration, gentle movement, calm rituals)Safety mode responds to kindness, not punishment. Intentional acts of nourishment and self-care literally rewire my body and mind.Ready for Sweet Relief?Download my free recipe book “Sweet Relief” and enjoy desserts that satisfy your cravings without the sugar spike. Download here: www.sherryshaban.com/sweetreliefStruggling with emotional or binge eating? Download my free guide Calm the Craving: 7 Steps to Break Emotional and Binge Eating and finally end the cycle of out-of-control eating. Get Your FREE Guide Here: bit.ly/CalmTheCravingWork With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! Schedule your call at www.sherryshabanfitness.com/clarityListen & SubscribeCatch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode!Connect & Go DeeperJoin our Facebook Community: www.myfoodfreedomlifestyle.comWork with Sherry: www.sherryshaban.com/transformExplore more resources: www.makepeacewithfood.comShare Your TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
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    22 m
  • How to Stop Emotional Eating by Making All Food Neutral

    How to Stop Emotional Eating by Making All Food Neutral
    Mar 19 2026

    What if the key to stopping cravings isn’t restriction, but removing the labels from your plate?

    In this episode, I break down the second step to ending emotional eating, bingeing, and nighttime snacking: making all food neutral. After years of dieting and labeling food as “good” or “bad,” it’s no wonder eating feels stressful and out of control. I share how removing those labels calms your nervous system, reduces cravings, and restores freedom.

    1. Why Food Labels Create Stress

      If you’ve followed diets or strict plans, you’ve likely assigned moral value to food, felt proud for eating “right,” and guilty for eating “wrong.” I’ve been there—cycling through different diets and obsessing over rules. Each rule only increased the emotional charge around food.

    2. The Nervous System Response to Labels

      “Good” foods create a sense of safety, while “bad” foods trigger protection mode (fight-or-flight). In this state, your body increases cravings, slows metabolism, and drives binge behavior. Labeling food as “bad” can actually push your body to store more energy.

    3. The Shift: Making Food Neutral

      Neutralize all food. Broccoli is neutral. Cake is neutral. Instead of judging, ask: “Does this serve me?” and “How does this feel in my body?” This removes guilt and helps you make calm, conscious choices

    4. How Neutral Food Stops the Cycle

      When food loses its emotional charge, cravings decrease, binge urges fade, and emotional eating weakens. You begin eating from awareness, not fear—without relying on willpower.

    5. Undoing Years of Food Rules

      You can unlearn old patterns by dropping moral labels, shifting your language, and observing how your body responds. This is how lasting change happens.

    Key Takeaways

    • Food labels create stress and cravings

    • Neutral food supports calm and control

    • Focus on how food serves you

    • Remove restriction before adding structure

    • Every bite is a conscious choice

    Closing Message

    You don’t need more discipline—you need to feel safe around food again. When food loses its charge, you get your power back.

    Ready for Sweet Relief?

    Download my free recipe book “Sweet Relief” and enjoy desserts that satisfy your cravings without the sugar spike. Download here: www.sherryshaban.com/sweetrelief

    Struggling with emotional or binge eating? Download my free guide Calm the Craving: 7 Steps to Break Emotional and Binge Eating and finally end the cycle of out-of-control eating. Get Your FREE Guide Here: bit.ly/CalmTheCraving

    Work With Sherry Shaban:

    Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! Schedule your call at www.sherryshabanfitness.com/clarity

    Listen & Subscribe

    Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode!

    Connect & Go Deeper

    Join our Facebook Community: www.myfoodfreedomlifestyle.com

    Work with Sherry: www.sherryshaban.com/transform

    Explore more resources: www.makepeacewithfood.com

    Share Your Takeaway

    Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
    Más Menos
    19 m
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