3 Shockingly Simple Ways To Enjoy Holiday Food Without Guilt or Losing Control

Are you ready to finally enjoy the holidays without feeling like food consumes you?!If you’re heading into the holidays worried about food, weight, overeating, or that familiar “f*ck it, I’ll start in January” mentality, this episode is EXACTLY what you need.What you're about to learn is that having a completely different experience with food this year is not as hard as you think.Inside today’s episode, I’m walking you through 3 surprisingly simple steps that will help you enjoy holiday meals without guilt, anxiety, or losing control. These are the exact tools I teach my clients and the ones I wish I had years ago when December meant stomachaches, shame, and mentally checking out of my own life.And if you try these steps, come tell me how it went. My DMs are always open, and I love hearing from you!!!✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

The holidays can be extremely triggering, especially when you're working on your relationship with food and your body. You might feel stressed going to family get-togethers because you expect certain people to make comments about your weight, food choices or have non-stop conversations about dieting.Your stomach drops. Your face gets hot. You suddenly feel watched, judged, or like you have to defend yourself. Maybe it’s a “Should you be eating that?” Or “Did you gain weight?” Or “Wow, going back for seconds?”In this episode, I'm going to walk you through different ways you can navigate those triggering comments and conversations, so that you can feel more confident around food, calmer in your body and more secure holding your boundaries - even when people around you don't get it.Inside this episode, you’ll learn: Why food and body comments from family trigger such a strong reactionThe real reason it’s not actually about you (and what to remember in the moment)How generational diet culture programming shows up during the holidaysThe most common types of comments that activate food anxietyHow to prepare before you walk into an event so you feel groundedWhat to actually say in the moment (scripts you can steal)How to self-regulate when your nervous system flips into fight, flight, or freezeThree ways to redirect, set boundaries, or remove yourself peacefullyHow to stop giving your power away and stay connected to yourselfStrategies to prevent post-event overeating or bingeing triggered by stressWhy building internal confidence shifts everything long-termJoin my newsletter to enter the 3-year podcast anniversary giveaway and get weekly support:👉 site.sabrinamagnan.com/newsletter✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Perfectionism isn’t just about color-coding your pantry or needing straight-A’s. It’s the quiet, relentless voice that tells you you’re never doing enough, being enough, or eating “good” enough. In this episode, I sit down with Jennifer Delliquadri, a Midlife Fitness Coach who helps women rewrite the stories they’ve been telling themselves about their body, their habits, and what’s truly possible after 40. Her work blends mindset, movement, and mindful habit change to help women build strength, confidence, and ease in their bodies—without burnout or perfectionism.Together, we unpack how perfectionism hides behind control, over-functioning, and “doing everything right,” while silently fueling anxiety, food obsession, and dissatisfaction in your body. Jennifer shares her own powerful story of hitting burnout, rediscovering herself in midlife, and learning how to feel good in her body without chasing numbers, rules, or approval.You’ll learn how to:Recognize the sneaky ways perfectionism shows up in your health and eating habitsRebuild trust with your body (even when it’s changing in midlife)Stop turning every wellness goal into another “project” to perfectBring curiosity and compassion into your food and body journeyStart feeling good again—without guilt, control, or overthinkingIf you’ve ever thought, “I’m doing everything right… so why don’t I feel better?” — this conversation will be the wake-up call you didn’t know you needed.Tune in if you struggle with:All-or-nothing thinking around food or exerciseFeeling disconnected from your body after years of dieting or overachievingMidlife body changes, perimenopause, or burnoutLetting go of control and trusting yourself againConnect with Jennifer:InstagramTik TokSubtle Shifts Podcast✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Let's be hones...December is challenging. You might find yourself more anxious around food, thinking about your body more, overeating more often or slipping back into old patterns you thought you were done with. Let's talk about why. It's not because you're failing.You’re not going backwards.You’re not suddenly terrible at intuitive eating. There's just so many unique challenges that come with the month of December that most people don't talk about. In this episode, I’m breaking down the 6 real reasons why food feels harder at the end of the year. These reasons have nothing to do with willpower… and everything to do with your nervous system, emotions, routine, and the pressure you’re carrying.  If you're asking yourself things like...“Why am I binge eating during the holidays?”“Why do I overeat at night in December?”“How do I stop emotional eating when I'm stressed?”“Why am I thinking about food ALL THE TIME?” …this one’s for you ❤️Send me a DM on Instagram @sabrina.magnan.health and tell me which reason hit the hardest. I love hearing from you!✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve ever felt yourself clenching your way through life - micromanaging every detail, obsessing over getting it “right,” trying to predict every possible outcome so nothing feels scary or uncertain - you already know how exhausting the grip of control can be.It feels like you’re holding everything together… while quietly falling apart inside. You don't trust yourself, others or the world around you. And yet, letting go?That somehow feels even scarier.In this episode, we’re unpacking that push-pull dynamic - the part of you that wants more peace and freedom, and the part of you that’s terrified to release the reins.You’ll hear the real story of a moment that shoved me right into the heart of my own control patterns, and the unexpected experience that finally helped me soften, surrender, and trust myself in a deeper way.Together, we'll dive into it:The hidden link between perfectionism, anxiety, food obsession, and the need to controlHow your nervous system decides what feels “safe” and why it resists changeWhy you default to micromanaging food, your body, or your routineThe breathwork moment that cracked something open for meSmall, low-stakes ways to practice letting go in everyday lifeLetting go isn’t one dramatic leap.It’s a series of tiny releases.And those small shifts slowly rewrite everything.I hope this episode brings you the permission, compassion, and practical tools you’ve been needing.If it resonates, send it to someone who also lives in “hyper-vigilant, must-hold-it-all-together” mode. They’ll feel so seen.✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

What if your struggles with food and body image weren’t really about food or your body at all?In this powerful conversation, I’m joined by author, TEDx speaker, reiki Master and body-love coach Marla Mervis-Hartmann to explore the deeper layers of healing - where spirituality, self-compassion, and divine connection meet our relationship with food.Together, we talk about: ✨ Why dieting and shame are never meant to work—and what actually does ✨ How spirituality can bring waves of compassion, forgiveness, and hope to your healing journey ✨ The difference between ego-driven “instant gratification” and true soul-aligned pleasure ✨ How to become your own best friend (instead of your own bully) ✨ Practical ways to slow down, reconnect to your intuition, and invite spirit into those moments when food feels overwhelmingThis isn’t just about stopping the binge–restrict cycle. It’s about remembering that you are guided, held, and already enough - exactly as you are.If you’ve ever feared that being “too nice” to yourself will mean you’ll lose control, this episode will completely reframe the way you approach self-love, food, and life.Connect with Marla: 📖 Befriend Yourself (book) 🌐 loveyourbodyloveyourself.com (free course: Breaking the Cycle of Emotional Eating) 📲 Instagram: @loveyourbodyloveyourselfalways✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Being triggered... sucks. A LOT. It feels like your whole body gets hijacked in an instant, as if an old wound you didn’t know was still there suddenly grabs the wheel and convinces you you’re not safe.And if you've been in situations lately that have sent you down an anxiety spiral, you're not alone friend. In this episode, I’m taking you behind the scenes of a very real, very human moment that pushed me right up against the edge of my comfort zone. The kind of moments where your nervous system feels like it’s sprinting a marathon, your ego is giving you terrible advice, and your brain decides to resurrect a bunch of old insecurities you thought you buried years ago.Fun times.But here’s the truth I want you to walk away with. Your triggers are not punishments. They’re invitations.They’re here to help you see the thoughts, beliefs, and survival patterns that are still running the show… so you can finally let them go.Inside this episode, we get into:Why you get triggered by things you swear you’ve already worked throughHow your nervous system responds to fear, food, body image, social situations and feeling “not good enoughThe real reason your ego tells you to stay home, avoid the event, cancel the dinner and shrink your worldHow to pause, regulate, and shift your perspective when you’re spiralingWhy your healing and identity expansion will ALWAYS bring up discomfortHow to turn triggering moments into proof of your growth instead of evidence you’re brokenWhat it actually looks like to let go of control so you can cultivate self trust and emotional regulationHow this relates to intuitive eating, body image healing and breaking out of old food patternsThis is the episode I wish I had 10 years ago when I felt like every difficult emotion meant I was “failing.”You’ll leave with a whole new way of seeing your triggers… and a lot more compassion for the parts of you that are still learning to feel safe.If this episode resonates, send it to someone in your life who’s also on a healing journey, or message me on Instagram so we can chat about it. I love hearing what hits home for you.✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you’ve ever felt anxious skipping a workout, guilty resting, or found yourself “earning” food through exercise, this episode is for you.Today, we’re unpacking exercise addiction: what it really looks like, how to recognize when your relationship with movement has crossed the line, and most importantly, how to begin healing it so that you can move your body in a way that feels good, is flexible and is rooted in self-love not fear. Because yes, exercise can be incredible for your physical, emotional, and mental health. But when it’s driven by guilt, fear, or control, it can quietly start doing more harm than good.In this episode, I’m sharing:7 specific signs your relationship with exercise might be unhealthyWhy it’s so important to heal this pattern (and how it connects to food, body image, and self-worth)The 3-step process to rebuild a healthy, peaceful, and flexible relationship with movement - one that’s rooted in love, not punishmentIf you’ve ever wondered:“Is it okay that I feel anxious missing a workout?”“How do I stop exercising out of guilt?”“Can I trust myself to rest without losing motivation?”You’re going to want to hear this one.Because true health isn’t about how often you move—it’s about the energy behind why you move.Resources Mentioned Grab my free Body Respect Guide at sabrinamagnan.com/bodyrespectguide. It’s packed with powerful tools to help you release guilt and start feeling safe in your body again.✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

If you can’t stop doing mental math every time you eat - adding up calories in your head, planning your next meal based on what you’ve already had, or feeling anxious when you don’t know the numbers - this episode is for you.Today, I’m walking you through my 5-step process to stop mentally counting calories so you can finally eat from a place of trust instead of control. You’ll learn how to calm the anxiety that shows up when you’re not tracking, how to retrain your brain to focus on what your body needs rather than what the numbers say, and how to enjoy food again without guilt.I’ve been there - I used to track everything in MyFitnessPal, and I could tell you exactly how many calories were in a tablespoon of peanut butter. Even years later, that information is still tucked away in my mind... but it no longer controls me. That’s the kind of freedom I want for you.Inside this episode, you’ll learn:Why your brain clings to calorie counting even when you consciously want to stop How meditation and mindfulness help you gain control over your thoughts (and stop believing every anxious thought your brain throws at you).How to identify and challenge the calorie-counting thoughts that trigger guilt, fear, and “I’ve ruined everything” moments.A simple reframing practice to come back to the present moment and ask, “What do I want right now?” instead of “What should I eat?”Why repetition rewires your brain , and how practicing these steps daily slowly quiets the mental calorie math for good.Resources mentioned✨ Grab my FREE Food Freedom Playlist: My top 3 podcast episodes to help you get started on your food freedom journey → sabrinamagnan.com/free-podcast-playlist✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.

Grief changes everything - from how you feel in your body, to how you relate to food, to how you move through the world.In this powerful conversation, I’m joined by Krista St-Germain, grief expert, master coach, and host of The Widowed Mom Podcast. After losing her husband suddenly in a tragic accident, Krista found herself navigating a kind of grief that no one had prepared her for - and realized the traditional “stages of grief” weren’t cutting it.Now, she helps others move through loss with more self-compassion, clarity, and emotional resilience.In this episode, we talk about:What grief really looks like How grief impacts your body, brain, hormones, and emotional regulation Why food becomes a common coping mechanism - and what to do instead The dual process model of grief (loss-oriented and life-oriented healing) How to tell if a coping tool is numbing or actually nurturing you What “post-traumatic growth” really means - and how to access itWhether you're grieving a person, a relationship, a version of yourself—or even just feeling like you're emotionally surviving one day at a time - this episode will help you feel seen, supported, and more grounded in your own healing journey.Because food might be part of how you're surviving - but it doesn't have to be the only way. And healing doesn't mean "moving on." It means moving with love, gentleness, and intention.Connect with Krista:Free course: ​​https://www.coachingwithkrista.com/freecourse/ Facebook: https://www.facebook.com/coachingwithkrista/Instagram: https://www.instagram.com/lifecoachkrista/Facebook group: https://www.facebook.com/groups/158621428181414 ✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today 📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health 💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/ 🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy, to have step-by-step guidance, accountability and support. DISCLAIMER: Live Unrestricted and all content shared by Sabrina are for general informational, educational, and entertainment purposes only. Everything you hear is meant to support your relationship with food, not replace professional advice. This podcast is not therapy and Sabrina is not a licensed therapist. Any decisions you make based on this content are your responsibility. For any medical or mental health concerns, always seek guidance from a qualified healthcare professional.