Thinner Peace in Menopause

Latest Episodes:

MVP. Ep 539: Self-Care Is the Missing Piece for Women in Menopause Aug 04, 2026

Show notes

If you've ever believed self-care is something you earn after you've taken care of everyone else, this episode is for you.

Today I'm sharing why the most important form of self-care isn't expensive, luxurious, or even exciting. It's the daily discipline of making choices that support your future health.

We'll explore the difference between indulgence and true self-care, why instant gratification often pulls us away from what we really need, and how planning meals, getting enough sleep, honoring your body's signals, and setting healthy boundaries become powerful acts of self-love.

When you stop depending on motivation and begin practicing consistent self-discipline, everything starts to change. Your relationship with food becomes calmer. Your decisions become easier. And your body begins to reflect the care you've been giving it all along.

If you're ready to learn practical brain-based tools for lasting weight loss in menopause, join my Social Media Class and continue building the skills we discuss in this episode.

Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why self-care is a daily discipline, not an occasional reward
The difference between instant gratification and genuine self-care
Why planning meals, getting enough sleep, and honoring your body's needs are acts of self-love
How saying "no" can become one of the healthiest habits you build
Why discipline is the foundation of a thin, healthy body and a peaceful mind

Ep 538: Why Food Obsession Keeps Women in Menopause Stuck Jul 28, 2026

Show notes

If you're exhausted from thinking about food all day and wondering why you can't seem to stop obsessing about your weight, this episode is for you.

One of my coaching clients, Deborah, who shares how she spent decades caught in the cycle of dieting, emotional eating, and constant food thoughts. Together, we talk about what finally changed. It wasn't another meal plan or more willpower. It was learning how her thoughts created her emotions, and how those emotions were driving her eating.

In our conversation, Deborah explains how approaching food journals with curiosity instead of judgment helped her uncover emotional eating patterns. She shares how learning to feel difficult emotions instead of avoiding them gave her something she had wanted for over 40 years. Calm around food.

One of my favorite moments is when Deborah says, "No more food drama." That's what happens when you stop fighting your brain and start understanding it. Weight loss becomes simpler because food is no longer controlling your thoughts every day. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why emotional eating has very little to do with food.
How learning to feel emotions reduced food obsession.
Why food journaling isn't about tracking calories or being "good."
The connection between your thoughts, emotions, and eating habits.
Why feeling calm around food matters more than chasing the number on the scale.
How changing old beliefs can completely change your relationship with food.

Ep 537: Dr. Deb Butler on Are You Awesome Today?Podcast Jul 21, 2026

Show notes

If you've spent years believing that successful weight loss in menopause comes from finding the perfect diet, this conversation may change the way you think about food forever.

In this guest appearance on the Are You Awesome Today? podcast with Stephen Schener, I share why I believe lasting weight loss begins with understanding your brain and reconnecting with your body's natural hunger and fullness signals. I've seen how diet mentality keeps so many smart, successful women stuck in the cycle of losing and regaining weight.

We talk about why menopause often becomes the wake-up call that finally gets us to pay attention to our bodies, how emotional eating and food rules disconnect us from what we truly need, and why learning to ask, "Am I hungry?" is one of the most powerful skills you can develop. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why asking "Am I hungry?" is more powerful than counting calories
How menopause exposes the habits that kept you disconnected from your body
Why eating when you're hungry and stopping when you're full is a skill that can be relearned
How diet mentality creates overeating, fear, and guilt around food
The mindset shift that makes weight loss feel peaceful instead of exhausting

Ep 536: Why Saying Yes Is Keeping Women in Menopause Stuck With Emotional Eating Jul 14, 2026

Show notes

What if one of the biggest reasons you're emotionally eating during menopause has nothing to do with food?

In this episode, I share a coaching conversation that uncovered a pattern I see in so many women in menopause. The habit of saying "yes" when your body is desperately asking you to say "no." We often believe we're being loving, helpful, or selfless, but when we repeatedly ignore what we truly want, the emotional discomfort doesn't disappear. It often shows up through overeating instead.

I also explain how people-pleasing can quietly fuel emotional eating, why learning to recognize your body's signals is the first step toward change, and how practicing awareness can help you begin honoring yourself without guilt. You don't have to start by making huge changes. Sometimes simply noticing when you want to say no is where everything begins to shift. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why people-pleasing can quietly fuel emotional eating.
How ignoring what your body is telling you creates unnecessary urges.
The connection between uncomfortable emotions and overeating.
Why awareness comes before lasting change.
Small, practical ways to begin honoring yourself without feeling selfish.

Ep 535: Dr. Deb Butler on Health Solutions With Shawn & Janet Needham Jul 07, 2026

Show notes

If you've spent years trying to lose weight in menopause but still find yourself eating when you're not physically hungry, this episode is for you.

I've learned that lasting weight loss isn't about finding the perfect diet. It's about rebuilding the connection between your brain and your body. In this conversation with Shawn and Janet Needham of Health Solutions Podcast , I share my own experience of spending decades losing and regaining the same weight before realizing that the real issue wasn't food. It was the way I had learned to think about food.

We talk about why so many women in menopause confuse emotional hunger with physical hunger, why eating on a schedule isn't always the answer, and how learning to notice hunger and fullness can completely change your relationship with food. I also explain the Physical Hunger Scale, the difference between eating for nourishment and eating to avoid discomfort, and why trusting yourself around food is a skill you can develop. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why dieting taught many women to ignore their body's natural hunger signals
How to tell the difference between physical hunger and emotional hunger
Why eating on a schedule isn't always what your body needs
How mindful eating helps you build trust with yourself again
Why learning to stop fighting food creates lasting freedom

Ep 534: The Buddhist Practice "Shenpa" That Can Change Menopause Weight Loss Jun 30, 2026

Show notes

Have you ever felt like food seems to hook you before you even realize what's happening? If you've been struggling with food cravings during menopause, I want to introduce you to a concept that has completely changed the way I think about urges.

In this episode, I share the ancient Buddhist concept of shenpa, which describes that moment when we become hooked by an urge. I explain why this idea has been around for thousands of years, why it's so relevant for women in menopause, and how it connects beautifully with what modern neuroscience teaches us about the brain.

I also explore the Stanford Marshmallow Test, what it reveals about impulse control, and why learning to pause, even for a few seconds, can help quiet food noise and strengthen your brain's ability to make choices that serve you. We even talk about why GLP-1 medications have brought so much attention to food noise, and what you can do whether or not you're taking one. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why menopause can intensify food cravings and food noise
What the Buddhist concept of "shenpa" teaches about feeling hooked by urges
How the famous Stanford Marshmallow Test connects to weight loss
Why your prefrontal cortex is your greatest weight loss tool
A simple pause technique that can help calm urges without relying on willpower

Ep 533: A Simple Technique to Handle Food Urges Differently in Menopause Jun 23, 2026

Show notes

You don't need more willpower. You need a different relationship with your urges.

In this episode, I talk about one simple technique that can help women in menopause handle food cravings differently. Inspired by conversations around GLP-1 medications, I explain what these medications appear to do for food noise and how you can begin creating similar awareness without relying solely on medication.

I break down why urges start with thoughts, how those thoughts create feelings in the body, and why many cravings feel stronger than they really are. Most importantly, I share a practical exercise you can use immediately the next time you find yourself reaching for food when you're not physically hungry. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

What GLP-1 medications actually do to food urges
Why cravings begin with thoughts, not food
The difference between an urge and true hunger
How to pause before reacting to food noise
A simple exercise to calm cravings naturally

Ep 532: Dr. Deb Butler on Confidence Through Health Podcast Jun 16, 2026

Show notes

If you've spent years trying to lose weight by controlling food, this conversation may change the way you think about weight loss in menopause.

I recently joined Jerry Snider on the Confidence Through Health podcast to discuss why food noise, cravings, emotional eating, and weight gain are often signs that something deeper is asking for your attention. We explore how many women have become disconnected from their natural hunger and fullness signals and why reconnecting to those signals can create more peace around food.

We discuss emotional hunger versus physical hunger, people pleasing, food noise, self-compassion, and why movement often serves us better than eating when stress shows up. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why weight gain is often an under-feeling problem, not an overeating problem
The difference between physical hunger and emotional hunger
How food noise is created and why willpower rarely works
Why learning your hunger and fullness cues can change everything
How self-compassion helps create lasting weight loss in menopause

Ep 531: The Power of Saying Yes to Yourself in Menopause Jun 09, 2026

Show notes

You know what you need to do, but something keeps stopping you from taking action.

In this episode, I share two client stories that reminded me how powerful it is when women finally trust their own inner knowing. One client described her experience as moving from black and white to Technicolor. Another came to coaching believing she couldn't lose weight and wasn't sure she could change her drinking habits.

What changed wasn't a diet plan. What changed was how they saw themselves.

You'll hear about self-worth, awareness, and learning to ask "What do I want?" created immediate shifts for these women and why saying yes to yourself may be the first step toward creating the results you've wanted for years. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why knowing what you need and acting on it are two different things
How one client described coaching as going from "black and white to Technicolor"
Why self-worth often matters more than food plans and weight loss strategies
The hidden reason many women keep overeating or overdrinking
How learning to ask "What do I want?" changes everything

Ep 530: MVP: The Freedom Of No Longer Feeling Controlled By Food with Michelle Jun 02, 2026

Show notes

Do you feel like food has too much power over you?

In this deeply personal conversation, Michelle shares how years of stress, overwhelm, food rules, and self-criticism kept her stuck in a cycle that felt impossible to break.

Like many women in menopause, she believed her struggles were caused by stress and cravings. What she discovered was that the way she was thinking about those challenges mattered far more than the challenges themselves.

As Michelle worked through the ThINNER Peace process, she learned how to stop labeling foods as good or bad, enjoy joy foods without guilt, and experience cravings without feeling controlled by them. She also found a level of self-compassion that extended far beyond food and weight loss.

If you've ever felt exhausted by cravings, restriction, or self-criticism, this conversation will give you a completely different way to think about what's possible. Enjoy the show!

Free Guide: Download the Jumpstart Your Weight Loss in Menopause Guide at drdebbutler.com/podcast-companion-guide

Mini Session: Ready to master your mind? Book a free mini session at drdebbutler.com/workwithme

Thinner Peace Quiz: Take the quiz at drdebbutler.com/quiz to identify your obstacles to eating when hungry and stopping when full

Peace with Food 30-Day Course - Available at www.drdebbutler.com/joy

Now, go listen to the podcast. Click here to listen to the 1st episode. It's the best place to start!

If you've been loving my podcast, please subscribe and review the show. The only way it will pop up to others is when people review it, so if you're loving it – pass on the good word!

What You'll Learn From This Episode

Why stress wasn't actually the cause of Michelle's eating struggles
How food stopped controlling her thoughts
The surprising difference between urges and true hunger
Why restriction and deprivation kept her stuck
How curiosity replaced self-criticism and changed everything

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