The 5-Step Process To Stop Mentally Counting Calories For Good

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 2.0, to have step-by-step guidance, accountability and support.

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 2.0, to have step-by-step guidance, accountability and support.

If you've ever had those days, where you feel like you're 10 pounds bigger than usual, and everything about your body is wrong - and then that voice pops in saying..."I don't deserve to eat today" or "I can't enjoy food like everyone else"... this episode is for you. I'm walking you through a powerful 4-step process to help you shift out of that negative thought spiral, intentionally choose how you want to think, and come back to self-trust and nourishment.✨ 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 2.0, to have step-by-step guidance, accountability and support.

Food guilt is exhausting.That constant replay in your head after you eat - telling yourself you did something bad, regretting your choices, promising to “be better” tomorrow, feeling like you have to make up for it - it keeps you stuck in shame and disconnection from your body.In this episode, we’re unpacking the truth about food guilt - what it really is, where it comes from, and why it’s not actually helping you feel “in control.” Because you can’t heal what you don’t understand.You’ll learn:Where food guilt comes from = and how diet culture, perfectionism, and fear of losing control have shaped the way you feel about eatingWhy guilt doesn’t serve you - even if it feels like it keeps you disciplined or “on track”What food guilt actually creates - like shame, disconnection, and the restrict–binge cycleHow to shift your perspective - so you can experience the best-case scenario of peace, trust, and true food freedomIf you’ve ever thought, “I need to feel guilty so I don’t lose control,” this episode will completely shift the way you see yourself and your relationship with food.🚨Get my brand-new FREE resource - The 8-Step Guide To Eat Your Trigger Foods Without Losing Control - HERE: https://sabrinamagnan.com/triggerfood✨ 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 2.0, to have step-by-step guidance, accountability and support.

If you’ve ever found yourself mid-binge thinking, “I know this isn’t going to make me feel better… so why can’t I stop?” , this episode will hit home. And it's not your fault. You’re not broken or lacking willpower. There’s a deeper reason your brain keeps pulling you back to food, even when you “know better.”In this episode, you’ll learn:The real reason you can’t “just stop” binge eating, and why logic alone won’t fix itWhat’s happening in your nervous system and subconscious mind when a binge takes overHow food becomes your emotional safety net (and how to build new ones that don’t involve food)The dopamine reward loop that keeps you stuck in the same pattern , and how to break itWhy the “I’ve already messed up, so screw it” mindset keeps you trapped in the restrict-binge cycleYou’ll walk away understanding that binge eating isn’t a lack of discipline. it’s a nervous-system response rooted in safety, survival, and subconscious conditioning. Once you understand that, you can finally stop fighting yourself and start healing.Key takeaways: Your conscious mind (the part that “knows better”) only makes up 5% of your brain. The other 95%- your subconscious - runs the show.When you binge, your body isn’t trying to sabotage you. It’s trying to protect you from discomfort, anxiety, or emotional pain.Food = safety until you build new ways to regulate your emotions.Dopamine drives repetitive behaviors - even if they cause pain. That’s why “guilt” doesn’t stop the cycle.Healing binge eating starts with compassion, awareness, and nervous-system regulation, not more restriction.✨ 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 2.0, to have step-by-step guidance, accountability and support.

Have you ever felt like you’ve tried everything - therapy, different coaches, every diet under the sun, all the research and “new ideas” - and yet food still feels like it has this grip on your life?That’s exactly where Amanda was. She had made progress, but the lingering struggles were still there:Using food for comfort, boredom, or numbingAvoiding social situations because food was involvedFeeling distracted from being fully present with her sonLonging to “finally clear it all up” once and for allIn today’s episode, you’ll hear her story of how she went from that place……to living in a completely different reality.She no longer turns to food to fill a void, cope, or escape.She has stopped bingeingShe no longer has fear foods and can eat whatever she wants without guilt She knows herself and what makes her body feel goodShe feels safe, intuitive, and truly free - both with food and within herself.This episode is proof that freedom is possible , even if you’ve tried it all before and still feel stuck.If you’ve ever wondered whether you can actually reach a place where food doesn’t consume your energy anymore, where you feel safe to rest, to be with yourself, and to live fully present - this conversation will show you what’s possible.*** Want to apply for my private coaching spot (1 spot available)? Click here to apply: https://sabrinamagnan.com/privatecoaching✨ 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 2.0, to have step-by-step guidance, accountability and support.

Do you feel totally in control with food at home… but then everything goes out the window at social events? If so, this episode is for you my friend. In this Coaching over Coffee session, we explore what really drives that feeling of losing control with sweets at parties, birthdays, and social outings. Together, we uncover why she still feels the urge to overeat “treat” foods, even though she knows how to eat intuitively.You’ll hear me break down the mindset that keeps certain foods feeling special or “off-limits,” and the small (but powerful) shifts that can help you stay grounded in these moments, without missing out on the joy of the experience.We also dive into:What to do when people-pleasing drives your eating decisionsHow to move from knowing intuitive eating to actually living itA simple strategy to enjoy dessert without that panicked urgencyWhy your goal isn't perfect eating, but showing up as your future selfThis one’s filled with tangible tools and gentle mindset reframes to help you build trust, feel good in your body, and eat in a way that aligns with the life you’re creating!✨ 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 2.0, to have step-by-step guidance, accountability and support.

Every day that you don’t move towards your goal of a healthier relationship with food, you are wasting time, energy and your peace of mind. This week, I was reminded about HOW much is on the line when you don’t take your own healing seriously.This past week, I made some mistakes (yep, even coaches do) that left me in a LOT of pain today. But instead of just beating myself up, I pulled the lessons from it, because pain is only wasted if we don’t use it to grow.In this episode, I’m breaking down:The bad decisions I made and how they spiraled into unnecessary painThe key lessons I wish I’d applied sooner (so you don’t repeat my mistakes)How to protect your money, time, energy, and peace of mindPractical shifts you can start using today to get unstuck and finally move in the right directionIf you’ve been feeling stuck, repeating old patterns, or wondering why change feels so hard - this episode will show you the fastest way to redirect your energy toward real peace and freedom.✨ 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 2.0, to have step-by-step guidance, accountability and support.

I got this amazing question in my instagram DMs this week:"Is it bad to have a preference for how your body looks? To want a leaner body that's still healthy and still have freedom with food?"You've probably asked yourself that same question, or a variation like... “Does wanting weight loss mean I’m not truly committed to food freedom?”“Am I even able to pursue intuitive eating if I want to lose weight?”“Am I sabotaging my healing because of the desire to lose weight?”So in this episode, we're answering that question! Let's dive in.NOURISHED & FREE GIVEAWAY: Want to grab the bundle of 25 FREE resources to help you heal your relationship with food & your body? Get on my email list here to get it → https://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 2.0, to have step-by-step guidance, accountability and support.

We are finally talking about GLP-1s! GLP-1 meds like Ozempic and Wegovy are everywhere right now… and if you're curious, confused or concerned about them - I don't blame you. And today, we're demystifying it. I'm sitting down with licensed psychotherapist,  best-selling author, mind-body practitioner, and trauma-informed weight-management specialist, Eliza Kingsford. We're unpacking the truth about GLP-1s - how they actually work in the body, what the research is showing, and the surprising ways they affect food cravings, appetite, and even our brain’s reward system.This isn’t your typical black-and-white “these drugs are good or bad” kind of talk. Eliza and I go deeper and unpack:What’s really happening in your body when you’re on GLP-1s (hint: it’s not the drug itself causing weight loss). The surprising side effects no one really talks about  Why taking the meds without focusing on protein, muscle, and movement can actually backfire. How these drugs intersect with eating disorders, body image, and self-worth. Why a holistic approach is the only way to create freedom that actually lasts.At the end of the day, this episode is about cutting through the noise and giving you the nuance and truth so you can make the best decision for your health, your body, and your peace of mind.Connect with Eliza:Website: elizakingsford.comInstagram: @elizakingsfordFree Guide: The Ultimate Gide To Navigating GLP-1 Medications For Weight Loss✨ 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 2.0, to have step-by-step guidance, accountability and support.