Episodios

  • Intermittent Fasting: Rest, Heal, and Reclaim Energy

    Intermittent Fasting: Rest, Heal, and Reclaim Energy
    Mar 12 2026

    Have you ever wondered why you feel drained, bloated, or mentally foggy even after eating all day?

    In this episode, I share a transformative approach to eating that goes beyond diets, rules, and willpower: intermittent fasting as a health protocol. I explain how giving my body dedicated periods of rest helps optimize digestion, immune function, hormonal balance, and mental clarity.

    This isn’t about restriction — it’s about giving my body the space to heal, regenerate, and perform at its best.

    1. Why Rest Matters for Digestion and Healing

    I’ve learned that our bodies need periods of rest and digest. When I eat constantly, my energy goes into breaking down food, leaving little capacity for healing and regeneration.

    By practicing intermittent fasting, I allow:

    My immune system to clear debris through autophagy

    Hormones and enzymes to rebalance

    My body to focus on repair instead of constant digestion

    2. Intermittent Fasting: More Than Weight Loss

    While releasing weight can happen naturally, the main benefit for me is healing and energy optimization.

    I experience:

    Greater metabolic flexibility, using fat as fuel when glucose is low

    Improved sleep and mental clarity with even a 12-hour window

    Deep gut health reset with longer fasts up to 72 hours

    3. Energy Comes From More Than Food

    I used to think “food equals energy.” Even after eating constantly, I felt fatigue and brain fog.

    Through fasting, I reconnect with my highest-level self, discovering that energy comes from:

    Mental clarity

    Nervous system balance

    Connection with my own body, not just my plate

    4. Finding the Right Window for Me

    Intermittent fasting isn’t one-size-fits-all. I experiment with windows depending on my needs:

    12-hour fasting window – supports digestion, sleep, and clarity

    Longer fasts – for gut health or deeper metabolic reset

    I remain flexible, listening to my body’s cues and adjusting my schedule

    5. Integrating Fasting with Intuitive Eating

    I combine fasting with intuitive eating:

    Some days my brain or body needs more glucose

    Some days my body thrives on longer rest periods

    Flexibility keeps fasting a tool for self-support, not stress

    My Takeaways

    I allow my body to rest and heal

    Fasting supports immune, hormonal, and metabolic function

    Weight changes are a side effect, not the main goal

    Energy and clarity often improve before physical changes

    I honor my body’s cues and adjust my fasting window accordingly

    Closing Message from Sherry

    Intermittent fasting is not about restriction — it’s about freedom, energy, and connection. By giving your body space to rest and repair, you reclaim energy for the things that truly matter and strengthen your ability to listen to your own body with clarity and compassion.

    This episode invites you to experiment, notice the difference, and tune into your own cues — turning fasting into a tool for wellness, presence, and sustainable transformation.

    Work With Sherry:

    Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity

    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

    Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!

    Join my Facebook Community: www.myfoodfreedomlifestyle.com

    Work with me: www.sherryshaban.com/transform

    Go deeper: www.makepeacewithfood.com

    Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    11 m
  • Start Here

    Start Here
    Mar 11 2026

    Welcome to The Make Peace With Food Podcast, where we go beyond intuitive eating, food freedom, and food neutrality to uncover what’s really driving self-sabotage — from cravings and binge eating to the ways we cope with stress, relationships, money, past wounds, and life itself.

    Hosted by Sherry Shaban, creator of the Make Peace With Food™ Method and Practitioner Training, this show dives into the deeper biology and psychology of behavior — exploring the nervous system, hormones, emotional patterns, and subconscious drivers behind why we do what we do.
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    3 m
  • Understanding the Three Influences Behind Cravings: Psychological, Hormonal & Habitual

    Understanding the Three Influences Behind Cravings: Psychological, Hormonal & Habitual
    Mar 9 2026

    Cravings aren’t about willpower. They aren’t about “just saying no” or forcing myself to resist. In this episode, I break down the three major influences behind cravings — and I show why understanding them is the key to finally ending unwanted eating patterns.

    Whether you struggle with night-time snacking, sugar binges, or compulsive eating, this episode is for you.

    1. Psychological & Emotional Influences

    I’ve learned that my mind creates cravings in ways I often don’t notice.

    • I recognize my scarcity mindset — feeling “not enough,” whether that’s not thin enough, not fast enough, or not perfect enough.

    • I see how fear and anxiety trigger cravings for comfort and quick energy.

    • I pay attention to the language I use: should, shouldn’t, can’t — they often reinforce scarcity thinking.

    Even joyful moments can trigger cravings if I subconsciously feel undeserving or fear that happiness won’t last. I use hypnotherapy to bring unconscious patterns into awareness so I can consciously choose differently.

    2. Hormonal Influences

    I’ve seen how my hormones drive cravings:

    • Cortisol spikes when my nervous system is in protection mode, increasing cravings for sugar and refined carbs.

    • Insulin stores that blood sugar, creating cycles of hunger and fat storage.

    Understanding this helps me realize it’s biology, not a lack of discipline, that often drives my cravings.

    3. Habitual & Environmental Influences

    Many cravings come from habits I’ve trained into my environment:

    • Eating popcorn on the couch while watching Netflix.

    • Always reaching for dessert after meals.

    When I notice these triggers, I can create new routines that support me without relying on willpower alone.

    4. My Individual Approach

    I know there’s no one-size-fits-all solution.Some cravings are mostly emotional, some hormonal, some habitual. I focus on knowing myself, my triggers, and my body so I can make sustainable choices. My Make Peace with Food metabolic blueprint helps me find foods that fuel me and support lasting change.

    5. Shift Your Perspective

    I focus on behavior as the problem, not the weight. Curiosity replaces judgment. Understanding replaces restriction. Compassion replaces guilt. I remind myself: doing the same thing over and over expecting different results is insanity. Change starts by observing patterns, understanding triggers, and making intentional next choices.

    Work With Sherry:

    Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity

    Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.

    Get Your FREE Guide Here: https://sherryshaban.com/hormones

    Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!

    Join my Facebook Community: www.myfoodfreedomlifestyle.com

    Work with me: www.sherryshaban.com/transform

    Go deeper: www.makepeacewithfood.com
    Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    14 m
  • Health, Cravings, and Weight Release Begin in the Mind

    Health, Cravings, and Weight Release Begin in the Mind
    Mar 5 2026

    This episode is for you if you’ve ever struggled with intense cravings, restrictive diets, or the endless cycle of trying to control your weight, only to feel stuck.

    In this episode, I explores a powerful mindset shift: health starts in your mind, not in your diet, exercise, or movement. Every craving, impulse, and ability to release weight begins in your mental landscape.

    1. Health Begins in the Mind I challenges conventional health narratives: it’s not about CrossFit, macros, or strict plans — it’s about your thoughts. Every thought affects body chemistry — hormones, cravings, and fat storage respond to your mind. Scarcity thoughts like “I’m not enough” keep you in protection mode, driving overeating.

    2. Cravings Are Mental First Cravings, subtle or intense, originate in the mind. Willpower alone won’t stop them; addressing thoughts and nervous system patterns does. Permanent change comes from becoming the person who naturally makes healthy choices, not from restriction. Cravings are symptoms, not failures.

    3. Weight Release Follows Mindset Anti-diet approaches focus on behavior, not weight. The mind regulates the nervous system, which affects metabolism. Sustainable weight release happens when your nervous system feels safe. I shares her journey: years of diets and calorie counting caused disordered eating until she focused on mindset.

    4. Scarcity vs. Safety Mindset Thoughts like “I missed my window, so I might as well overeat” keep the body in protection mode. Auditing and choosing safety-focused, self-compassionate thoughts helps your nervous system support healthy behavior naturally.

    5. Beyond Diet Culture Rapid weight-loss promises reinforce shame and scarcity. Real success is centeredness, freedom from cravings, and a stable relationship with food.

    Key Takeaways & Journal Prompts

    • Write this mantra: “Health begins in the mind.”

    • Focus on behavior and nervous system regulation.

    • Trace cravings to thoughts, not failures.

    • Long-term change is identity-driven.

    • Center yourself in safety and sufficiency.

    Journal: Which thoughts make me feel unsafe? How do cravings reflect my nervous system? What mindset shift can create safety? Where can scarcity thinking become abundance thinking?

    I reminds listeners: lasting change comes from retraining your mind, reclaiming your nervous system, and creating safety. When health begins in the mind, everything else aligns.

    Work With Sherry:

    Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity

    Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.

    Get Your FREE Guide Here: https://sherryshaban.com/hormones

    Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!

    Join my Facebook Community: www.myfoodfreedomlifestyle.com

    Work with me: www.sherryshaban.com/transform

    Go deeper: www.makepeacewithfood.com
    Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    23 m
  • Perfectionism is a Trauma Response with Garrett Wood

    Perfectionism is a Trauma Response with Garrett Wood
    Mar 2 2026
    What if the drive that helped you succeed is the same force slowly burning you out?In this episode, I sit down with hypnotherapist and wellness coach Garrett Wood to explore a truth many high performers quietly live with: chronic stress hidden behind achievement. Garrett, an NBC-HWC, clinical hypnotherapist, executive functioning specialist, and founder of Gnosis Therapy, helps high-achieving leaders break the boom-and-bust cycle of burnout through a nervous-system-first approach.We discuss perfectionism, shame, nervous system overload, and why burnout doesn’t arrive overnight — it builds quietly beneath success.This conversation is for the high achiever, the perfectionist, and the one who appears to have it all together while constantly chasing “enough.”The Hidden Cost of PerformanceGarrett shares how high-performance environments can train us to measure self-worth through output. I deeply relate to the pattern where validation feels earned through achievement and rest feels undeserved. Sleep, health, and relationships often deteriorate quietly while productivity rises.Perfectionism & ShamePerfectionism isn’t about excellence — it’s rooted in beliefs like I am not enough, I am not safe, or I am fundamentally flawed. These beliefs often form early through emotional interpretation rather than explicit messages. Overcompensation can look powerful, but it quietly erodes well-being.Burnout Is ProgressiveBurnout typically moves through stages: driven excitement → sacrificing recovery → wired but exhausted → depletion → shutdown. What feels sudden is often the result of long-ignored signals.Why Self-Care Isn’t Always EnoughWorkouts, meditation, or downtime can regulate stress, but they don’t complete the stress response if emotions remain unprocessed. High achievers often override emotional signals — “fine” becomes the default, even though fine isn’t an emotion. Garrett encourages becoming a “sommelier” of your emotions: identifying, locating, and processing what you feel.Imposter Syndrome & Self-TalkImposter syndrome can be awareness rather than inadequacy. When fear pairs with “I’m not enough,” burnout accelerates. When it pairs with “I’m learning,” resilience grows.What Leads to BurnoutHigh ambition, emotional suppression, identity tied to performance, underlying shame, and lack of stress discharge practices all accumulate. Over time, the nervous system collects its debt.Closing ReflectionThis conversation isn’t about becoming less ambitious.It’s about becoming safer inside your ambition — because achievement without safety becomes self-abandonment.Work with Garrette Wood:Website: www.gnosistherapy.comFacebook: www.facebook.com/wood.garrettInstagram: www.instagram.com/gnosistherapyLinkedIn: www.linkedin.com/in/gnosistherapyWork With Sherry:Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarityStuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.Get Your FREE Guide Here: https://sherryshaban.com/hormonesListen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!Join my Facebook Community: www.myfoodfreedomlifestyle.com Work with me: www.sherryshaban.com/transform Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    46 m
  • How Fear Drives Binge Eating

    How Fear Drives Binge Eating
    Feb 26 2026
    In this episode, I dive into one of the most overlooked drivers of unwanted eating: fear. I explore how judgment, self-berating, and a focus on outcomes can keep us stuck — and how curiosity can become your most powerful tool for breaking patterns.This conversation is about stepping into your nervous system, understanding cravings, and reconnecting with your natural state of curiosity — the very thing that fuels growth, learning, and freedom from emotional eating.1. Judgment vs. CuriosityNotice how often we show up with:JudgmentAngerDisappointmentSelf-beratingChasing an ideal version of ourselves through criticism rather than curiosity often blocks the results we want. Instead, try asking:“What if I approached my behaviors with curiosity instead of blame?”2. Your Nervous System Holds the AnswersOur nervous system stores:Hormonal programs influencing cravingsPsychological programs from past experiencesEnvironmental cues that trigger automatic behaviorsCravings are often context-dependent:On vacation in Mexico, nights are free from snacking.Certain environments reduce cravings for alcohol or cannabis.Understanding these patterns lets us ask why behaviors show up — without guilt or blame, just curiosity.3. Childhood Curiosity as a ModelAs kids, every action was guided by curiosity:“What would happen if I did this?”“How would this feel?”“Let me try this.”Childhood games like jumping off couches or the “lava game” show fearlessness and curiosity were innate. As adults, we trade curiosity for control, fueling fear and unwanted eating4. Fear Is the Hidden DriverFear underlies almost every unwanted eating behavior:Nighttime snackingSkipping or restricting mealsMindless or emotional eatingBinge eatingFear arises when we try to control everything instead of leaning into curiosity and exploring the unknown.5. Shift from “How” to “Who”Instead of “How do I fix this?”, ask:“Who can support me?”“Who can I reach out to for guidance?”This shifts energy from fear-driven control to curiosity-driven action. Trying to figure everything out alone takes longer and often produces less optimal results. Support guided by curiosity opens space for safety, learning, and freedom from self-sabotage.Key TakeawaysCuriosity is your natural state; reclaim it.Fear drives unwanted eating more than willpower.Judging yourself blocks insight; curiosity opens it.Context and environment strongly influence cravings.Shift from “how” to “who” when uncertain.Journal PromptsWhere am I approaching behaviors with judgment instead of curiosity?How does my environment influence my cravings and habits?When was the last time I acted purely out of curiosity as a child?Who can support me where I feel uncertain or fearful?How can I bring curiosity into my next eating or health choice?Closing ThoughtCuriosity is the antidote to fear. Approaching my nervous system, cravings, and behaviors with curiosity instead of judgment unlocks insight, freedom, and lasting transformation.Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarityStuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.Get Your FREE Guide Here: https://sherryshaban.com/hormonesListen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!Join my Facebook Community: www.myfoodfreedomlifestyle.com Work with me: www.sherryshaban.com/transform Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    11 m
  • How to Heal Autoimmune Conditions with Sophie Shepherd

    How to Heal Autoimmune Conditions with Sophie Shepherd
    Feb 23 2026
    If you’ve ever struggled with chronic gut issues, thyroid or autoimmune conditions, or wondered why “everything looks normal” but life feels anything but, this episode is for you. In this episode, I’m thrilled to have Sophie Shepherd join me for a heartfelt conversation about the connection between emotional trauma and our gut, thyroid, and autoimmune conditions. We explore how chronic stress, past experiences, and unresolved emotions can manifest as physical health challenges — and how to pick up the early signs of dis-ease. Sophie and I discuss her journey, insights, and practical approaches, which beautifully align with the work I do helping women reclaim their health, hormones and nervous system balance.1. When Life Guides Your CallingSophie shares her story of how chronic gut issues, autoimmune disease and high-stress living led her to functional medicine and NLP. Sophie helps us reflect on the importance of listening to our bodies and life circumstances — before it’s too late. 2. Early Warnings & MisdiagnosisSophie talks about how she navigated subtle but persistent symptoms like chronic diarrhea, bloating, acid reflux, and mental health struggles — symptoms often dismissed by doctors. Sophie and I discuss the emotional impact of being told “everything looks normal” and the empowerment of trusting your body’s signals.3. Trauma, Safety, and Autoimmune ConnectionsSophie shares how emotional trauma and patterns of people-pleasing, perfectionism, and suppression of anger contribute to thyroid and autoimmune conditions. Sophie and I discuss why nervous system regulation is critical for recovery and how trauma can manifest physically in the gut and thyroid.4. NLP, Hypnosis, and Mindset ShiftsWe dive into the tools that transform: neural linguistics programming, hypnosis, and quantum time technique. Sophie and I discuss how identifying and shifting limiting beliefs, releasing old trauma, and rewiring thought patterns can support real healing from chronic conditions.5. Observations in Women With Autoimmune ConditionsSophie and I reflect on patterns we see in our clients: chronic stress, internalized anger, people-pleasing, gut expressions of emotional states, and difficulty feeling safe slowing down. Sophie and I connect these patterns to holistic approaches to health that integrate the mind, body, and nervous system.Your Takeaways From This EpisodePay attention to early physical and emotional signals.Trauma and stress can drive chronic illness — nervous system work matters.Shifting limiting beliefs supports physical healing.Empowered choices create pathways to better health.Work with Sophie:Mineral Mocktail Guide: https://shetalkshealth.com/mineral-mocktail-guide/ Thyroid Health Audit Call: https://l.bttr.to/JChUc HTMA Mineral Reset: https://l.bttr.to/WfoEz Free Health Discovery Call: www.shetalkshealth.com/contact Stop Guessing at Your Thyroid & Get Answers Now: https://ace.shetalkshealth.com/home-front Work With Sherry:Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarityStuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.Get Your FREE Guide Here: https://sherryshaban.com/hormonesListen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!Join my Facebook Community: www.myfoodfreedomlifestyle.com Work with me: www.sherryshaban.com/transform Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    47 m
  • Audit Your Diet: The 3 Environments To Calm Your Cravings

    Audit Your Diet: The 3 Environments To Calm Your Cravings
    Feb 19 2026
    When you hear diet, you probably think food. But what you eat is just part of the story. If cravings, emotional eating, or feeling “out of control” around food frustrate you, this episode is for you.When we hear the word diet, we immediately think about food. But diet is everything that enters your being. What you eat matters—but so does what you watch, what you listen to, who you spend time with, and the environments shaping your emotional state. Your nervous system is constantly listening. When it feels unsafe, cravings rise. When it feels safe, they calm.In this episode, I’ll share how to audit your physical, social, and media environments so you can reduce emotional eating, calm cravings, and create safety in your daily life.Here are the three environments I want you to explore.1. Your Physical EnvironmentWhat is surrounding you daily?Your home environment directly influences your behavior.When you are tired, stressed, overwhelmed, or vulnerable, your nervous system seeks safety and comfort.If trigger foods are easily accessible, they become the fastest relief.This is not about restriction.This is about reducing triggers and creating safety.Ask yourself:What foods in my home trigger automatic eating?What coping mechanisms are easily within reach?What small changes would create more support and ease?Change the environment → reduce the trigger → calm the response.2. Your Social EnvironmentWho influences your emotional state?Your nervous system responds to people just as much as it responds to food.Notice how you feel after spending time with certain individuals.Do you feel:drainedcriticizeddiminishedanxiousOr do you feel:inspiredvaluedsupportedenergizedThis isn’t about cutting people out.It’s about awareness, boundaries, and honoring your emotional energy.Your emotional state influences your behaviors more than willpower ever will.3. Your Media EnvironmentWhat are you consuming mentally and emotionally?Your social media feed, news intake, and daily content consumption shape your emotional baseline.If the first thing you consume in the morning makes you feel:not enoughbehindfearfulcomparativethat becomes the emotional tone for your entire day.Algorithms amplify what you engage with.But you have the power to curate what you consume.Ask yourself:Does this content inspire or deplete me?Do I feel calm or anxious after scrolling?What would it feel like to choose inspiration over comparison?Your media diet matters.Why This MattersYour environment shapes your nervous system.Your nervous system shapes your cravings.Your cravings shape your behaviors.Your behaviors shape your health.When you create safety in your environments:✔ cravings soften✔ emotional eating decreases✔ nighttime snacking fades✔ food becomes neutral✔ weight begins to release naturallyNot through force.Through safety.Start HereAudit your:✔ physical environment✔ social environment✔ media environmentAnd ask one simple question:How does this make me feel?Because your emotions will always reveal whether you are in protection mode… or safety modeYou don’t need more control.You need more safety.And when you create it intentionally, your body begins to respond.Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarityStuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.Get Your FREE Guide Here: https://sherryshaban.com/hormonesListen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode!Join my Facebook Community: www.myfoodfreedomlifestyle.com Work with me: www.sherryshaban.com/transform Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn
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    12 m