Make Peace With Food

Sherry Shaban

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.

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S4 · E59
Monday · 12 min
Why You Crave Sugar
In this episode, I go beyond the nervous system to explain exactly what's happening biologically in your body to drive those cravings — two systems, specifically, that are worth writing down. The Dopamine Reward System Any time we feel discomfort or pain — physical or emotional — and we do something that gives instant relief (a bite of ice cream, a cigarette, a glass of wine), dopamine is released. That reward hormone feels good instantly. Do this enough times, and the brain stores the pattern as an addiction: feeling this way is bad, and this thing makes it feel better, every time. How the Pattern Gets Wired Stress, boredom, loneliness, or even that first moment of peace after the kids go to bed — any of these can become the trigger. Pair that trigger with a large dopamine hit on repeat, and the body becomes physically, biologically addicted to that substance or behavior. The Sugar Craving System: Cortisol and Adrenaline In protection mode, the adrenal glands release cortisol and adrenaline. Adrenaline gives you "superpowers" — quick strength, lower pain sensitivity. Cortisol's job is different: it ensures a constant, easy supply of sugar circulating in the blood, positioned close to the liver for quick access. Why High Cortisol Means More Cravings When cortisol is high, it turns on a binge-response mechanism — making you feel like a bottomless pit, craving refined foods and simple carbohydrates specifically, because they deliver a fast, easy sugar supply. Insulin's Double Job Eating those refined, high-carb foods triggers insulin release. Insulin is both a storage hormone and a fat suppressor — it takes sugar from the blood and stores it (closer to the belly and liver when cortisol is present) while locking the door on anything already in storage. The Craving Loop Cortisol drives sugar cravings. Then the blood sugar spike-and-dip from eating refined carbs creates another craving. Blood sugar goes up, insulin brings it back down into storage, and the cycle repeats — which explains that mid-afternoon or after-dinner sweet tooth that seems to show up like clockwork. Notice the Pattern These cravings are rarely random — they're often tied to an emotional event, including something as simple as boredom. Recognizing the pattern is the first step toward working with your biology instead of against it. Share Your Takeaway! Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode! FREE eBook for Coaches! Discover what’s replacing traditional advice-based coaching and how you can evolve your approach to create deeper client transformation. Download ‘The End of Advice-Based Coaching’ here https://mpwfpractitioner.com Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Join our Facebook Community: www.myfoodfreedomlifestyle.com Work with Sherry: www.sherryshaban.com/transform Explore more resources: www.sherryshaban.com
S4 · E58
Thursday · 19 min
Here’s Why You Can’t Stop Eating
In this episode, I walk through the different forms unwanted eating behavior can take — and why understanding them starts with dropping the labels we tend to slap on ourselves. Watch Your Language — Especially After "I Am" Before naming any behavior, I want to be clear: this isn't about labeling yourself. Avoid saying "I am a binge eater." Instead, try "I may be engaging in the habits of binge eating." Every "I am" statement becomes an identity, and identity is everything — every thought creates chemistry in the body, which is why self-talk matters so much more than we realize. Binge Eating, Redefined The old image of binge eating — thousands of calories in one sitting, followed by purging — is only part of the picture. The real marker is that feeling of being full, uncomfortable, maybe nauseous, and still wanting more. It's the desire to stop with no amount of discipline, accountability, or willpower actually stopping it. Overeating (Compulsive Overeating) This looks like eating a full meal, then eating again because of a smell, a memory, or a "waste not" mindset — like finishing your kids' plates or a childhood rule that you must clear your plate no matter what. What we learn as children about food often carries directly into adult overeating patterns. Mindless Eating Eating without presence — snacking while on the computer, nibbling while cooking, munching while scrolling. It's a total disconnection between eating and awareness, the kind where you suddenly notice your hand at the bottom of an empty bag with no memory of eating it all. Evening/Nighttime Snacking This one is trickier because it's tied to our circadian rhythm and evolutionary history — as hunter-gatherers, most of our eating happened at the end of the day. The difference now is that we have access to ultra-processed, nutrient-empty foods our ancestors never had, so we end up seeking more food to compensate for what it lacks nutritionally. Emotional and Stress Eating Triggered by emotions rather than hunger — some people lose their appetite during sadness or a breakup, but overeat specifically during stress. The common thread across every one of these behaviors: awareness is the first step, because we can't heal what we haven't yet identified. It Was Never About the Food The more we try to control food, the more deeply we engrave the pattern in the subconscious mind. This is where the nervous system comes in — specifically the autonomic nervous system, which runs automatically in the background (heartbeat, digestion, etc.) without our conscious command. Protection Mode vs. Safety Mode Protection mode (sympathetic, fight-or-flight) — driven by the reptilian brain, overriding logic entirely. Everything becomes reactive. Safety mode (parasympathetic, rest-and-digest) — where we're calm, creative, centered, and at peace. All unwanted eating behaviors happen from protection mode. Share Your Takeaway! Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode! FREE eBook for Coaches! Discover what’s replacing traditional advice-based coaching and how you can evolve your approach to create deeper client transformation. Download ‘The End of Advice-Based Coaching’ here https://mpwfpractitioner.com Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Join our Facebook Community: www.myfoodfreedomlifestyle.com Work with Sherry: www.sherryshaban.com/transform Explore more resources: www.sherryshaban.com
S4 · E57
September 28 · 15 min
Why You CAN'T Stop Eating at Night
In this episode, I tackle the habit I see in about 90% of the people I work with: nighttime snacking. I struggled with it myself for years, and no amount of willpower fixed it — because it was never actually a discipline problem. Why Nighttime Eating Hits Different After 7–8pm, our circadian rhythm makes us more carb-resistant, so food eaten at night is far more likely to be stored as fat than the exact same food eaten during the day. It's Not Just Weight — It's Sleep Too Eating close to bedtime disrupts sleep (bloated, restless, waking up "hungover"), which throws off leptin (satiety) and ghrelin (hunger) — leaving you hungrier and craving more the next day. It becomes a self-perpetuating cycle. It's a Survival Mechanism, Not a Willpower Issue Nighttime eating is driven by the autonomic nervous system — specifically protection mode (fight or flight). The more you try to restrict it, the more your body clings to it, because it believes it's relying on it for survival. Why Rational Thinking Doesn't Work We know eating at night causes weight gain, poor sleep, and bloating — yet we still do it. That's because this behavior is run by an unconscious, primitive part of the brain focused on survival, not logic. No accountability partner or nutritionist can override that on their own. Food as a Reward At night, we're often unconsciously seeking relief from a stressful day — moving away from pain, toward pleasure. This is the same short-term dopamine-seeking mechanism behind stress eating, emotional eating, or reaching for substances. The Real Fix: Shift From Protection to Safety This is 100% a nervous system issue — which means discipline was never going to solve it. The real work is shifting the nervous system from protection mode into safety mode, a process that typically takes about six months. What Happens When the Nervous System Feels Safe When the body no longer perceives threat, cravings for processed and refined foods naturally decline. Without dieting or over-restricting, weight release becomes a natural byproduct of a regulated, safe nervous system. Share Your Takeaway! Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode! FREE eBook for Coaches! Discover what’s replacing traditional advice-based coaching and how you can evolve your approach to create deeper client transformation. Download ‘The End of Advice-Based Coaching’ here https://mpwfpractitioner.com Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Join our Facebook Community: www.myfoodfreedomlifestyle.com Work with Sherry: www.sherryshaban.com/transform Explore more resources: www.sherryshaban.com
S4 · E56
September 24 · 13 min
The Real Reason You Overeat
In this episode, I want to take a step back from food entirely and talk about what's really driving compulsive overeating, binge eating, and emotional eating — because it's never actually about the food. What a "Real" Struggle With Weight Looks Like Fluctuating within about 10 lbs over the year is normal. A real struggle looks like repeated 30–100 lb swings, on the wagon and off — a sign something deeper is going on. Why "Just Have Discipline" Is Ridiculous Advice If willpower were the fix, you'd have already done it. This isn't a character flaw — it's the nervous system, and I want to take the self-blame off the table completely. The Real Reason We Overeat Compulsive overeating is usually an attempt to numb or soothe an emotion we were never taught to sit with — often rooted in childhood messages like "we don't cry here" or growing up without emotional validation. Emotion Is Just Energy in Motion Emotion moves like a wave — up and down, like a sine wave. When we numb, avoid, or distract instead of letting it pass, we trap it instead of releasing it. Boredom Counts Too One of the most overlooked triggers. Our do-do-do culture makes simply sitting still feel unbearable — and what drives this is different for everyone: boredom, sadness, stress, worry. My Own Story: Grief, Numbing, and My Gut Health After losing my mom, I thought I was "accepting" my grief, but I was actually numbing it — staying busy instead of crying. That avoidance pattern coincided with the worst gut health issues of my life, which only resolved once I finally let myself process the loss. Get Curious, Not Judgmental Instead of judging the behavior after the fact, ask: what was I feeling? What would happen if I let myself sit in this? The emotion is a wave — it moves if we let it. The Nervous System Tool: Diaphragmatic Breathing In protection mode, breathing goes shallow and tense. Diaphragmatic (belly) breathing — a core tool in Make Peace with Food — calms the nervous system enough to let the emotion actually move through, instead of reaching for food to stop it. Share Your Takeaway! Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode! FREE eBook for Coaches! Discover what’s replacing traditional advice-based coaching and how you can evolve your approach to create deeper client transformation. Download ‘The End of Advice-Based Coaching’ here https://mpwfpractitioner.com Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Join our Facebook Community: www.myfoodfreedomlifestyle.com Work with Sherry: www.sherryshaban.com/transform Explore more resources: www.sherryshaban.com
S4 · E55
September 21 · 12 min
This Triggers Emotional Eating
In this episode, I take on something that feels automatic but never actually is: emotional eating, binge eating, and nighttime snacking. These behaviors feel like they just "happen" — but I want to show you that they follow a pattern, step by step, like a movie you can learn to watch and eventually interrupt. It's Not Random — It's a Trigger Whether it's stress, frustration, sadness, boredom, or loneliness, emotional eating and nighttime snacking are responses to a specific trigger. Triggers come through our five senses — a conversation, a smell, something we see or touch — and once they fire, they set off a whole downloaded pattern, step by step by step. What Makes an Emotion "Dysregulated" A dysregulated emotion is simply one you can't manage or sit with in a healthy way — one you avoid, distract from, or that produces a reaction so big it affects your relationships, your work, or your goals. This isn't a personal flaw. Maybe you were never taught how to manage these emotions as a child. Maybe you were told feeling them was weakness. Maybe a traumatic experience taught you that you needed a coping mechanism just to survive the discomfort. The Missing Piece in Every Weight Loss Conversation If you've dieted your whole life and ridden the same 10+ pound roller coaster over and over, I want to be direct: it is not a discipline problem, and it's not that you don't know what to eat. What's actually happening is a nervous system issue — you're locked in what I call protection mode, and you are easily triggered. The Loaded Gun Analogy Think of a trigger like a loaded gun: a buildup of emotions, thoughts, and unconscious beliefs, attached to certain coping behaviors — and the moment something pulls that trigger, the whole pattern fires automatically. Find the trigger, and you can start to interrupt the pattern before it fires. Awareness Changes Everything Once you become aware of your trigger, you can't become unaware again. What once felt automatic now plays out like a movie you can actually watch — and that awareness alone is often the first step in unraveling the pattern. This is typically where real shifts start to happen, within about a month of doing this work. Two Nervous System States Protection mode — where the body favors fat storage and becomes stubborn regardless of effort. Marked by fear, anxiety, doubt, shame, blame, and guilt. Safety mode — where the body can actually let go. Marked by calm, appreciation, gratitude, peace, joy, fulfillment, excitement, and acceptance. Your thoughts and emotions decide which state you're in — which means your "diet" is no longer just about food and movement. It's about what you're feeling, moment to moment. The Real Work (Without Judgment) Emotions like sadness, fear, anger, and joy aren't problems to eliminate — they're messages. Learning to regulate your nervous system means learning to sit with these emotions, release unconscious beliefs, and let the wave pass instead of numbing it. And this all starts with one simple, judgment-free question: what percentage of your time are you actually spending in protection mode versus safety mode? Share Your Takeaway! Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode! FREE eBook for Coaches! Discover what’s replacing traditional advice-based coaching and how you can evolve your approach to create deeper client transformation. Download ‘The End of Advice-Based Coaching’ here https://mpwfpractitioner.com Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Join our Facebook Community: www.myfoodfreedomlifestyle.com Work with Sherry: www.sherryshaban.com/transform Explore more resources: www.sherryshaban.com
S4 · E54
September 17 · 17 min
How to Finally Stop Binge Eating
In this episode, I take on a word that almost everybody resists: binge eater. Every time I bring it up on a strategy call or in a post, I hear the same response — "No, Sherry, that's not me." So today I want to redefine it, because the version most of us learned in school isn't the whole story — and once you actually see yourself in the real definition, everything about how you heal your relationship with food starts to change. Why We Resist the Word "Binge Eater" Most of us learned about binge eating as an eating disorder tied to purging — either through vomiting or over-exercising. Because we don't do that, we assume the word doesn't apply to us. But that definition is incomplete, and clinging to it keeps us from seeing — and addressing — what's actually happening. The Real Definition Binge eating isn't about consuming thousands of calories in one sitting. It's any time you feel out of control, or out of integrity, around food. And integrity here isn't about morality — it's simply: what you said you'd do and what you actually did are not aligned. You intended one thing, got overtaken by a craving, an emotion, or mindlessness, and ended up doing the thing you said you wouldn't. Why Emotional Eating Counts Every human behavior is driven by moving away from pain and toward pleasure. Emotional eating happens when the body senses an uncomfortable emotion as danger — and food becomes the fastest route to relief. Repeat that enough times, and the brain downloads the pattern: uncomfortable feeling → seek food (or substance, or shopping) → instant relief. That's a trained response, not a character flaw. This Is a Nervous System Issue — Not a Willpower Issue When you're binge eating in any of these forms, you're living in what I call protection mode — fight or flight, the sympathetic nervous system state. In that state, the unconscious, reptilian part of the brain is in the driver's seat, not the rational part. And you cannot out-discipline an unconscious survival response. No amount of meal prepping or dieting will out-power a nervous system stuck in protection mode. The Real First Step Before habits, before nutrition plans, before "eating clean" — the first step is getting comfortable around food and turning off the binge mechanism at the nervous system level. This is typically about a month of focused work. Once that shift happens, food becomes something you get to play with and explore, rather than something you're constantly white-knuckling. Addition Before Subtraction Once the nervous system settles, that's when you start adopting habits that genuinely resonate with you — following the principle of addition before subtraction. And from there, weight release becomes something that happens almost as a side effect, not something you have to force. Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Discover the skill that will set the next generation of coaches apart. Grab your FREE copy of ‘Irreplaceable Coach Playbook': www.mpwfpractitioner.com Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E53
September 14 · 53 min
It’s Not Perimenopause; It’s THIS! with Dr. Joshua Sharp
In this episode, I sit down with Dr. Joshua Sharp, a chiropractor and IIN Health Coach whom people come to after they've done all the tests, heard "everything looks normal," and been told this is just what perimenopause, or this phase of life, feels like. This conversation digs into what's actually happening under the surface, long before it becomes a diagnosis. The Fire Department vs. The Fire Inspector A doctor is trained to find and put out fires — real emergencies. Joshua sees himself as the inspector, looking for the small things smoldering under the surface before they become a fire at all. Why This Work Is Personal Joshua's wife spent years battling chronic Lyme disease with normal labs and no real answers — until they found the right testing and the right order of solutions. That search became the foundation of his work. A New Way to Catch Problems Early Old markers: daily bowel movements and steady energy. New tool: MVX, an affordable blood test that flags chronic inflammation — from toxicity, infection, deficiency, or blood sugar issues — before it shows up on standard labs. Let's Talk About Poop "Not constipated" (per Google's low bar) doesn't mean things are working well. Joshua introduces the drainage funnel: cells → organs/tissues → lymphatic system → liver → colon → out. A clogged bottom backs up the whole chain, showing up as fatigue, hormone issues, joint pain, skin problems, and more. The Carnivore Reel A viral creator bragged that eating carnivore made her "so efficient" she only poops once a week. Joshua's take: that's not efficiency — that's waste recirculating in the body. Four Free Things That Open the Funnel Clean water (municipal tests miss millions of contaminants) Movement — a 10-minute walk, especially after eating Nasal, diaphragmatic breathing — boosts circulation and helps move waste Regular meal timing — 3 meals, 5–6 hours apart, supports circadian rhythm Also mentioned: aloe vera and a product called Bowel Mover (CellCore). Joshua's Process Assess with MVX + questionnaires (cheaper and often just as useful as expensive labs) Open the drainage funnel and clear parasites first — they harbor bacteria/viruses and store heavy metals Support mitochondrial function — at 50% capacity, your body only detoxes, heals, and makes hormones at 50% Then broaden into toxin binding and clearing organisms outside the gut He's clear: he doesn't treat diagnosed conditions (Lyme, POTS, fibromyalgia, etc.) — he optimizes the body's function underneath the label. The Nervous System Connection Chronic inflammation signals threat through the vagus nerve. Underrated regulation tools: community (nervous systems co-regulate with people you feel safe around), a clutter-free, low-EMF bedroom, and grounding (barefoot outside), which supports circadian and hormone rhythms. Connect with Dr. Joshua Sharp: Website: discoverhealthfm.com Podcast: Discover Health Podcast Free MVX Plus training: https://events.discoverhealthfm.com/mvx Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Discover the skill that will set the next generation of coaches apart. Grab your FREE copy of ‘Irreplaceable Coach Playbook': www.mpwfpractitioner.com Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E52
September 10 · 11 min
The Secret To Permanent Weight Release
This episode opens with a story that so many of us will recognize ourselves in: a woman who is doing everything right — hot yoga, 20,000 steps a day, running, dragon boat, weight training — and yet her body has hit a wall. Nothing is working anymore. I use her story to unpack one of the most counterintuitive truths in this work: sometimes the path forward is exercising less, not more. Meet the "Workoutaholic" I introduce a client who is doing it all — cardio, hot yoga, lifting, dragon boat — and is also moving through perimenopause. Despite (or because of) all that effort, her body has stopped responding. She's stuck. So my first suggestion wasn't a new workout plan. It was this: "Would you be open to exercising less?" That question landed hard. It challenged a deep belief: if I stop working out this hard, I'll gain even more weight. The Surrender She said yes anyway. And I was clear this wasn't about quitting forever — it was about calming the nervous system first, then slowly reintroducing movement and watching how the body actually responds. Why Rest Is Where the Magic Happens This is the heart of the episode. Exercise, even healthy exercise, triggers the nervous system and raises cortisol. That's normal — but if you never rest, cortisol never comes back down. And rest isn't just "nice to have." I name exactly what happens in the pause: Weight release happens in the pause Muscle building happens in the pause Healing happens in the pause Nervous system regulation happens in the pause Without the pause, none of it happens — no matter how hard you're working. What We Actually Changed Not much, and that's the point: Kept: daily walking Swapped: hot yoga → gentle, unheated yoga flow and sun salutations (heat itself adds cortisol) Removed: everything else, temporarily Within a few weeks, she started releasing weight — and couldn't believe that doing less was what finally worked. Moving With Your Hormones, Not Against Them I break down how movement can be matched to the menstrual cycle: Higher estrogen phase → more room for intensity, PRs, harder training Closer to menstruation → body temp rises, stress is already higher → shift toward active recovery, lower intensity And for those no longer cycling, the focus shifts toward building and preserving lean muscle mass — protecting against sarcopenia (age-related muscle loss), which affects both metabolism and physical stability and strength. The Secret to Weight Release I say it plainly: your body holds onto stored fat when it doesn't feel safe letting it go. That's it. That's the whole secret. Which means movement has to feel safe too — not just be technically "good for you." Safe Movement vs. Unsafe Movement Every thought creates chemistry in the body. So: "I have to do this," "I hate this," "I must lose weight" → stress chemistry, unsafe signal Pushing through exhaustion, ignoring poor sleep, forcing a hard workout → stress for the body, even if the workout itself is "healthy" Safe movement, by contrast, can still be challenging — but it feels like ease, even joy, while you're doing it. That felt sense of safety is what keeps the body out of protection mode and out of the cortisol loop. Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Grab your FREE copy of ‘Irreplaceable Coach Playbook': www.mpwfpractitioner.com 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!
S4 · E51
September 7 · 39 min
How Perfectionism Leads To Binge Eating with Dr. Ellen Hendriksen
Is perfectionism quietly affecting your relationship with food? In this episode, I sit down with clinical psychologist Dr. Ellen Hendriksen to explore how perfectionism fuels anxiety, food obsession, and self-criticism—and how self-compassion can help you create lasting freedom. If you're tired of chasing impossible standards and want a healthier mindset around food and life, this conversation is for you. When Healthy Eating Becomes an Obsession I share how my own wellness journey slowly shifted from wanting to nourish my body to becoming consumed by food rules, labels, and the pressure to eat perfectly. The intention started from a good place—but over time, "healthy" became stressful instead of freeing. Perfectionism Is About Worth, Not Standards Dr. Hendriksen explains that perfectionists aren't simply people with high standards. They're people who believe they have to earn love, acceptance, or belonging by achieving, performing, or getting everything right. That distinction changes everything. The Hidden Habits That Keep Anxiety Alive Together, we explore the patterns that perfectionists often fall into: -All-or-nothing thinking -Fixating on mistakes instead of progress -Constant self-criticism -Moving the goalposts every time success is achieved These habits don't motivate growth—they fuel anxiety and keep us disconnected from ourselves. Excellence Doesn't Require Perfection One of the biggest takeaways from this conversation is that letting go of perfection doesn't mean lowering your standards. It means pursuing excellence with self-compassion instead of self-judgment. Growth becomes sustainable when your identity isn't tied to your performance. Perfection promises certainty, but often delivers anxiety. Healing begins when you stop chasing flawless and start embracing authentic. You don't have to earn your worth. You already have it. Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Discover the skill that will set the next generation of coaches apart. Grab your FREE copy of ‘Irreplaceable Coach Playbook': www.mpwfpractitioner.com Listen & SubscribeCatch 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!
September 3 · 7 min
The Root Cause of Emotional Eating
Many of us believe our struggles with food are about discipline, motivation, or willpower. But what if they're actually rooted in a younger version of ourselves who is still trying to keep us safe? In this episode, I explore the powerful connection between inner child healing, unconscious programming, and emotional eating. I share how childhood experiences—even those we barely remember—can continue shaping our beliefs, relationships, and behaviors around food decades later. This conversation is an invitation to move beyond asking, "What's wrong with me?" and instead begin asking, "What part of me is asking to feel safe?" Your Inner Child Still Lives Within You Inside every adult is a younger version of themselves. The beliefs we formed as children about love, belonging, rejection, safety, and worthiness don't disappear with age. Unless we consciously heal them, they continue influencing our decisions today. I share a personal story about feeling rejected as a young girl and how that younger part of me can still surface today. Healing isn't about erasing the past—it's about learning to nurture the parts of ourselves that still carry those wounds. Trauma Lives in the Nervous System When painful experiences aren't processed, our nervous system continues replaying them. Those experiences gradually become stories...Stories about love.Stories about trust.Stories about safety.Stories about who we believe we are. Without healing, each new experience can reinforce those old beliefs, creating patterns that feel automatic until we bring awareness to them. Food Often Becomes a Form of Protection One of the most important truths in this episode is that food is rarely just about food. When our nervous system feels unsafe, it naturally seeks comfort and protection. For many people, food becomes that source of safety. I also discuss how, for some individuals who have experienced deep trauma, the unconscious mind may use weight as protection—believing it can reduce vulnerability or prevent future harm. This isn't self-sabotage. It's survival. Your Conscious Mind Wants Change. Your Unconscious Mind Wants Safety. You may truly desire to improve your health, nourish your body, or release weight. But if your unconscious mind believes those changes create danger, it will work hard to keep you where you feel safest. This is why so many people feel like they're constantly fighting themselves. The goal isn't more willpower. The goal is creating enough safety that both your conscious and unconscious mind can move in the same direction. Healing Creates Lasting Transformation Most of our daily decisions happen unconsciously. The way we eat...The way we respond to stress...The way we navigate relationships...The way we spend money... Much of it comes from programming developed years ago. The beautiful news is this: Programming can change. Healing is possible. And when you begin creating safety within yourself, your behaviors naturally begin to shift. Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Discover the skill that will set the next generation of coaches apart. Grab your FREE copy of ‘Irreplaceable Coach Playbook': www.mpwfpractitioner.com Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E49
August 31 · 6 min
Here’s Why You Emotionally Eat
Why do we reach for food when we're anxious, overwhelmed, or afraid—even when we know we're not physically hungry? In this episode, I explore one of the biggest hidden drivers of emotional eating: emotional dysregulation. Many of us were never taught how to process difficult emotions in a healthy way. Instead, we learned to suppress them, fear them, or escape them. The truth is, your emotions aren't working against you—they're trying to communicate with you. Emotional Dysregulation Keeps You in Protection Mode One of the quickest ways we stay stuck in Protection Mode is through emotions we don't know how to process. Whether your experiences came from childhood, trauma, emotionally abusive relationships, or environments where emotions weren't welcomed, your nervous system may have learned that certain feelings aren't safe. When that happens, your brain's only goal becomes finding a quick escape. Why Emotional Pain Feels So Real As children, emotional pain can feel just as intense as physical pain. If you were told to "stop crying," "be strong," or "suck it up," you may have learned to bury your emotions instead of understanding them. No one taught you that emotions carry valuable information. Instead, you learned to silence them. Emotions Are Designed to Protect You Physical pain serves a purpose. If you touch a hot stove, pain tells you to pull your hand away. Your emotions work the same way. Fear.Anxiety.Stress.Shame.Regret.Worry. These aren't signs that you're broken. They're signals your nervous system is sending to help you pay attention. Why Food Becomes the Escape When your brain believes uncomfortable emotions are dangerous, it looks for the fastest way to create relief. For many of us, that relief becomes food. Without realizing it, the subconscious creates a pattern: Feel uncomfortable → Find safety → Eat. This isn't about lacking willpower. It's about survival patterns your brain learned long ago. Emotional Regulation Changes Everything When you begin learning how to regulate your emotions instead of escaping them, you'll notice something incredible. Your cravings begin to soften. Your thoughts become quieter. Your reactions become more intentional. Because when your nervous system feels safe, it no longer needs food to create that feeling for you. Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Discover the skill that will set the next generation of coaches apart. Grab your FREE copy of ‘Irreplaceable Coach Playbook': www.mpwfpractitioner.com Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E48
August 27 · 6 min
The Problem with Intuitive Eating: Eating Everything Isn’t Food Freedom
What if you genuinely need to avoid certain foods for health reasons? Does that mean you’re restricting? In this episode, I explore the difference between restriction and conscious choice — and why the intention behind avoiding a food matters so much. Using food sensitivities and allergies as examples, I explain how avoiding something because it negatively affects your body is very different from telling yourself, “I can’t have this” because of a diet rule, fear of weight gain, or guilt. Because freedom with food doesn't necessarily mean eating everything. Sometimes, freedom means being able to say “no” to a food without feeling deprived. Restriction Isn’t Just About What You Eat Restriction happens when you have a desire for something but intentionally deny yourself because you believe you shouldn't have it. It's not necessarily about the food itself. It's about the relationship and intention behind the choice. Two people can avoid the exact same food, but one may feel restricted while the other feels completely free. The difference often comes down to why they're making that choice. Health Reasons vs. Diet Rules I use a peanut allergy as an example. Someone with a peanut allergy avoids peanuts because of the potentially dangerous reaction they can cause — not because peanuts are “bad,” fattening, or forbidden. The motivation is completely different. I also share my own experience with gluten and dairy and how years of experimentation helped me discover that certain foods simply don't make me feel well. The choice to avoid them isn't coming from fear or deprivation. It's coming from self-awareness and self-care. From “I Can’t” to “I Don’t” One of the biggest mindset shifts in this conversation is moving away from: “I can't have this.” and toward: “I don't have this.” That subtle shift can completely change your relationship with food. “I can't” can make food feel forbidden. “I don't” puts you back in the driver's seat. Instead of feeling like something is being taken away from you, you're recognizing that you are making a choice that serves you. The Intention Behind the Choice Matters Two people can make the exact same food choice for completely different reasons. One person might avoid a food because they're terrified of gaining weight. Another might avoid it because they know it causes digestive issues or makes them feel unwell. The behavior may look the same — but the mindset behind it is completely different. And that's where the real work happens. Rather than asking only, “What foods am I eating?”, we can also ask: “Why am I choosing this?” Choosing From Love, Not Fear Ultimately, this isn't about creating another set of food rules. It's about learning to listen to your body and make decisions from a place of love, awareness, and self-respect. You aren't punishing yourself by avoiding something that makes you feel unwell. You're choosing how you want to feel. Healthy. Vital. Energized. Well. Food freedom doesn't mean that every food needs to be on your plate. It means you can make conscious choices without fear, guilt, or deprivation. Discover the framework for creating lasting client change. Grab your FREE copy of ‘Irreplaceable Coach eBook: www.mpwfpractitioner.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E47
August 24 · 7 min
Stop Tracking Calories - Do This Instead
We live in a world that constantly tells us to do more, add more, and become more. Every New Year brings another list of goals, habits, and resolutions—all focused on adding something else to an already full plate. But what if lasting transformation isn't about doing more? In this episode, I share a refreshing perspective on why doing less, simplifying, and focusing on consistency is often the missing piece to creating real, sustainable change. Whether you're working on your relationship with food, your health, your finances, or your mindset, this conversation will help you shift from overwhelm to intentional action. You Already Know What to Do One of the biggest myths in personal growth is believing you need more information. The truth? Most of us already know the basics: Eat more whole foods. Drink more water. Move your body. Prioritize sleep. Build strength. The challenge isn't a lack of knowledge—it's finding the permission to simplify and consistently follow through without overwhelming yourself. Consistency Beats Intensity Transformation doesn't happen because of one perfect week. It happens because of the small things you repeat over and over again. When we believe we have to change everything at once, our nervous system interprets that as stress. We feel behind, overwhelmed, and eventually give up. Instead, I encourage you to start with one small action that feels manageable today. Small wins create lasting momentum. Add Before You Subtract Rather than focusing on what you need to eliminate, begin by asking: "What can I add that supports my health?" Instead of restricting foods or creating more rules, try: Adding more colorful vegetables. Drinking an extra glass of water. Taking a short walk. Creating one nourishing meal each day. This gentle approach builds confidence instead of triggering feelings of deprivation. Stop Tracking Calories—Start Tracking Your Body Instead of measuring success by calories, macros, or the number on the scale, I invite you to pay attention to your body's own feedback. Three powerful indicators tell you whether your habits are supporting you: Your Mood – Are you feeling calmer, happier, and more emotionally regulated? Your Sleep – Are you sleeping more deeply and waking up feeling restored? Your Gut – How is your digestion? Are bloating and elimination improving? Your body gives you better data than any tracking app ever could. Focus on the Behavior, Not the Food Food is rarely the real issue. The real work begins by identifying the behavior underneath the eating. Ask yourself: Is it nighttime snacking? Emotional eating? Stress eating? Binge eating? Every behavior is driven by a different internal experience—and often by different hormonal and nervous system responses. When you stop trying to control food and instead become curious about the behavior, you begin creating lasting change. Awareness Creates Freedom The goal isn't perfection. The goal is awareness. The more connected you become to your body, your emotions, your thoughts, and your nervous system, the easier it becomes to make choices that genuinely support you. Download Calm the Craving: 7 Steps to Break Emotional and Binge Eating, and finally end the cycle of out-of-control eating: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E46
August 20 · 6 min
Why Dieting Is Making Things Worse
If you've spent years chasing the next diet, counting calories, weighing yourself, or believing that your worth is tied to the number on the scale, this episode is for you. In this episode, I share why so many women feel trapped in an endless cycle of dieting and frustration—and why the answer isn't another meal plan or more willpower. Instead, true healing begins when you stop looking outside yourself for validation and start rebuilding trust with your own body. Lasting Change Requires the Right Support Breaking free from diet culture isn't something you have to do alone. I talk about how your environment plays a powerful role in your relationship with food. From what's in your pantry to the people you spend time with, your surroundings either reinforce old habits or support new ones. Support can come from: Your home environment A coach who understands your journey A community of people walking the same path Healing happens faster when you're surrounded by people who remind you what's possible. The Courage to Let Go of What Isn't Working One of the hardest parts of healing isn't learning something new—it's releasing what you've relied on for years. If you've spent decades: Dieting Restricting food Obsessing over your body Letting vacations, events, and social gatherings revolve around food …the first step is simply acknowledging: What I've been doing isn't working anymore. Real transformation begins with the willingness to let go of old strategies that no longer serve you. Rebuilding Trust With Your Body Instead of relying on calorie trackers, macro calculators, or the scale to tell you whether you're "doing well," I invite you to begin listening inward. Ask yourself: What does my body need right now? Am I physically hungry? If I stop eating now, will this food still be available later? Freedom comes from knowing food isn't scarce and that your body already has incredible wisdom—you simply need to reconnect with it. Stop Looking for Validation Outside Yourself Diet culture teaches us to seek approval from numbers: Calories Macros Weight Apps The scale But none of these teach you how to trust yourself. Your body doesn't need another set of rules—it needs your attention, compassion, and curiosity. The Three Root Causes of Unwanted Eating One of the core teachings inside the Make Peace With Food Method is that unwanted eating isn't about food itself. I've found that cravings and eating behaviors typically come from three primary sources: Biological When your body is under stress, cravings naturally increase. Examples include: Elevated cortisol Poor sleep Blood sugar spikes and crashes Insulin dysregulation Psychological Food often becomes a coping strategy for: Unprocessed emotions Stress Childhood conditioning Past trauma Social Our environment continually shapes our habits: Family dynamics Household routines Diet culture Social expectations Understanding why you're eating is far more powerful than focusing only on what you're 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: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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!
S4 · E45
August 17 · 6 min
How Your Thoughts Are Affecting Your Metabolism
The way you speak to yourself today becomes the person you believe you are tomorrow. In this episode, I want to talk about something that quietly shapes every decision you make, every relationship you have with food, and every way you experience your body: your thoughts. Most of us don't realize that the conversations we have with ourselves become the foundation for how we show up in the world. They influence our confidence, our habits, our nervous system, and ultimately, the life we create. If you've ever found yourself stuck in the loop of "I'm not enough," "I need to fix myself," or "I'll never change," this episode is for you. The Record That's Always Playing We all have an internal soundtrack. Sometimes it's encouraging. But for many of us, it's the same old record playing on repeat: "I'm not enough." "I don't look right." "I'll never feel confident." "I hate my body." These thoughts become so familiar that we stop questioning whether they're true. But every thought you think creates chemistry inside your body. When you repeatedly speak to yourself with criticism, your nervous system begins responding as though those words are facts. You Can't Love Yourself Through Punishment One of the biggest mindset shifts I share in this episode is this: If you're choosing healthier food or movement because you're punishing yourself for how you look, your brain isn't learning self-care. It's learning shame. Every workout... Every salad... Every healthy decision... Becomes another reminder that you believe something is wrong with you. Healing begins when your healthy habits become acts of love instead of acts of punishment. Sometimes Your Inner Critic Was Trying to Protect You Negative self-talk doesn't always begin with body image. Sometimes it begins with trauma. Painful experiences. Words spoken over you. Moments that taught you you weren't enough. For some women, especially those who have experienced sexual trauma, becoming less visible or less attractive can become an unconscious form of protection. Your brain is always trying to keep you safe. What once served as protection may now be keeping you from fully living. Your Words Become Your Identity One of my favorite examples is Muhammad Ali. Before the world believed he was the greatest... He believed it first. He repeatedly declared: "I am the greatest." Imagine if instead he had said, "I'm probably not good enough." "I'll just try my best." "Someone else is better than me." He never would have embodied the confidence that made him legendary. The same principle applies to every one of us. Whatever you repeatedly say about yourself eventually becomes the truth your brain believes. Choose your words carefully. They are shaping your future. Borrow Confidence From the Parts of Your Life That Already Feel Strong Think about the areas where you already feel successful. Your work. Your family. Your friendships. Your business. Notice how differently you speak to yourself there. You already know how to believe in yourself. Now it's time to bring that same compassion and confidence into your relationship with food, your body, and your health. 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: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E44
August 13 · 5 min
The Missing Piece In Food Recovery
What if you stopped trying to get your relationship with food “right” and started getting curious instead? In this episode, I explore something I believe can completely shift the way we approach food, health, and change: curiosity. Think back to when you were a child. You naturally asked: What would happen if I tried this? What would happen if I did that? Curiosity led you. But somewhere along the way, many of us stopped exploring and started demanding certainty. We created rules, deadlines, expectations, and pressure. “I’m going to stop eating carbs.” “I have to lose 10 pounds.” “I have to get this right.” “This better work.” And suddenly, our relationship with food became driven by urgency instead of curiosity. Where Did Our Curiosity Go? As children, curiosity was a natural part of how we experienced the world. We experimented. We explored. We tried things. But as adults, we often feel like we need to know the answer before we begin. Instead of asking: “What would happen if I tried this?” We tell ourselves:“This has to work.” That pressure changes everything. Curiosity Creates Space Curiosity isn't absolute. It's not urgent. It's not fear-driven. It's creativity. Exploration. Expansion. Curiosity allows you to become comfortable with the unknown. You don't have to know exactly what will happen. You can simply become willing to discover. What If You Started Experimenting? What would happen if you started eating more of something that supports you every single day? What would happen if you started your morning with a 20-minute walk? What if you tried it for 20 days or 30 days and simply observed what happened? You don't have to turn every new habit into another rigid rule. You can experiment. You can notice. You can learn. And you can allow the experience to teach you something about yourself. Maybe You're Not the Problem If you've been struggling with food for years, you may feel like you're too far gone. But I want you to consider something different: You may actually be exactly where you need to be to begin. You know what isn't working. You've tried the things you've been told to try. And if those approaches haven't created the change you want, maybe it's time to stop assuming that you are the problem. Maybe it's the system. Maybe it's the approach. Maybe it's time to ask a different question. You Don't Have to Live in Shame When something doesn't work, we often turn the blame inward. Why can't I do this? What's wrong with me? Why can't I just stick with it? That cycle can leave us feeling powerless, confused, guilty, and ashamed. But what if you replaced self-blame with curiosity? Instead of asking: “Why can't I do this?” Try asking: “What can I learn from this?” That one shift creates a completely different conversation with yourself. 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: www.sherryshaban.com Work With Sherry Shaban: Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! 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!
S4 · E43
August 10 · 9 min
The Mistakes I Learned After Trying Every Diet
In this deeply personal episode, I share my full story — not just how I entered the health and fitness world…but how I discovered the missing piece that changed everything. The Injury That Changed Everything I take you back to being a teenage athlete — strong, competitive, and deeply connected to my body — until a life-altering moment shifted everything. At just 16 years old, I was in a severe accident that led to emergency back surgery and one devastating message: “You’ll never play sports again.” My world became smaller.My body became something to manage… instead of something to trust. The Wake-Up Call In my early 20s, after a night that left me feeling completely disconnected, I had a moment of truth: “Who have I become?” That question became my turning point. Instead of accepting the story I had been given, I made one simple decision:I signed up for a gym. No plan.No knowledge.No certainty. Just a willingness to begin. Rebuilding Through Repetition What followed wasn’t perfection — it was consistency. Copying workouts Showing up week after week Learning through doing Reconnecting with my body slowly And then something incredible happened: My pain started to disappear.I got off medication.I began running — first 5 minutes… then an hour. A moment that once felt impossible became reality. And in that moment, a new purpose was born: “If I can do this… I need to help others do this too.” The Search for the “Right Way” to Eat As I built my career — studying exercise science, becoming an athletic therapist and osteopath, opening gyms — I became obsessed with one question: What is the right way to eat? What followed was a journey through nearly every diet: Calorie counting Low-fat Atkins Paleo Keto Zone Plant-based Each backed by science.Each promising results.Each adding another layer of confusion. When Knowledge Turns Into Fear What started as education slowly became obsession. Food became: Something to control Something to label as “good” or “bad” Something tied to my identity and worth And behind the scenes, something deeper was happening: Fear. Despite being the “expert”…Despite coaching others…Despite knowing everything about nutrition… My relationship with food was unraveling. From Discipline to Bingeing What began as a controlled “cheat meal” evolved into something far more intense: Weekend-long binge cycles Eating in secret Hiding from clients Feeling completely out of control And then came the realization that changed everything: “I can’t stop.” Not because I didn’t know what to do —but because something deeper was driving the behavior. The Missing Piece: The Nervous System This is where everything shifted. I realized:If someone like me — with this much knowledge, discipline, and experience — is struggling… This isn’t about food. It’s about the nervous system.It’s about safety.It’s about patterns happening beneath awareness. I also saw the same pattern in the people I was working with: They could follow a plan.They could get results.But the moment the structure disappeared… They went right back to old habits. 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: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
August 6 · 5 min
How Social Media Could Be Sabotaging Your Diet
What if your “diet” had nothing to do with food… and everything to do with what you’re surrounded by? In this episode, I expand the definition of diet beyond what’s on your plate — and into your environment, your conversations, and even your social media feed. Because every single thing you consume is sending a signal to your body: safety or stress. Your Environment Is Part of Your Diet Diet isn’t just what I eat.It’s what I watch.What I listen to.Who I spend time with.What I scroll. Every input my body receives is interpreted by my nervous system — and it responds accordingly. -Safety → regulation, healing, balance -Fear → cortisol, stress, protection mode I can be doing everything right with food…and still feel stuck…because my environment is keeping my body in a state of fear. Social Media & The Fear Loop I might be nourishing my body with whole foods, tuning into my hunger cues, and doing the work… But then I open my phone —and suddenly I’m being told: -“Don’t eat this” -“That food is dangerous” -“This will spike your insulin” -“That will ruin your hormones” And just like that, my body shifts. Not because of the food…but because of the fear. This constant exposure creates confusion, overwhelm, and disconnection from my own body. The First Step Back to Safety Before anything else — before food rules, before strategies —my body needs to feel safe. And that begins with: -Stopping restriction -Letting go of control -Tuning back into my body -Choosing addition over subtraction Because restriction signals scarcity.And scarcity signals danger. Cortisol: The Master Hormone At the center of everything is cortisol — the hormone that responds to stress. It influences: -Insulin -Ghrelin (hunger) -Leptin (fullness) -Thyroid -And my entire internal environment So when my world feels unsafe — whether from food fear, social pressure, or internal dialogue — my body reacts accordingly. This is why healing isn’t just about what I eat.It’s about what my body believes is happening. 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: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E38
August 3 · 6 min
The Hidden Hormone Driving Your Cravings
In this episode, I break down one of the most misunderstood drivers of cravings — insulin — and why what you’ve been told about sugar, discipline, and willpower is only part of the story. This is where science meets self-awareness. Because once you understand what’s actually happening in your body…you stop blaming yourself. Insulin — The Hormone That Keeps You Alive Before we talk about cravings, we need to understand insulin. Insulin is not the enemy.It’s a survival hormone. It’s released by the pancreas when your blood sugar rises, and its job is to: → Store energy so your body can use it later That storage happens in two ways: First as glycogen (stored sugar) Then as fat if there’s excess Without insulin, I wouldn’t survive.None of us would. What Actually Drives a Craving Here’s the truth most people haven’t been taught: Cravings are not caused by sugar aloneThey’re driven by a rapid DROP in insulin When insulin spikes and then crashes, my body reads that as: “We need energy — now.” That’s when cravings hit. Not because I lack discipline.But because my body is responding exactly how it’s designed to. Why I Might Be Craving Without Eating Sugar I could be: Avoiding sweets Choosing sugar-free options Drinking diet sodas Using stevia or monk fruit …and still experiencing cravings. Why? Because my body responds not just to sugar…but to the taste of sweetness itself. The Anticipation Effect When I taste something sweet, my brain signals: “Sugar is coming.” So my body prepares. → Insulin is released in anticipation Even if there are: Zero calories No actual sugar My body still reacts. And when insulin drops… 💥 That’s the craving. The Hidden Loop This is the cycle I might be stuck in without realizing it: I consume something sweet (real or artificial) Insulin rises Insulin drops I crave Repeat This isn’t about overeating. It’s about what my body is being trained to expect. This Changes Everything When I understand this, I stop asking: “Why can’t I control myself?” And start asking: “What is my body responding to?” Because cravings are not random.They are biological signals. 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: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!
S4 · E40
July 30 · 8 min
You Can’t Stop Emotional Eating Unless You Do This
In this episode, I dive into a truth that can completely shift how you experience your emotions: You’re not stuck because of your emotions… you’re stuck because you’ve learned to avoid them. Most of us were never taught how to process what we feel. Instead, we learned to distract, numb, or suppress — through food, alcohol, or staying busy. But what if your emotions aren’t something to escape… but something to understand? The 4 Core Emotions Driving Everything At the root of every feeling are four primary emotions: Fear Sadness Anger Joy Even emotions like jealousy or anxiety are combinations of these. The work begins when you ask:“What am I actually feeling underneath this?” Why You Keep Escaping Your Emotions Most of us were conditioned to avoid discomfort. So when a trigger happens, the pattern becomes: Feel → Escape → Repeat Whether it’s food, wine, or distraction… we never learned how to stay with the feeling. What Each Emotion Is Trying to Tell You Fear → AwarenessWhat am I not seeing? Anger → Boundaries & ActionWhere do I need to stand up for myself? Sadness → Endings & New BeginningsWhat is leaving my life… and what is emerging? Joy → Expansion (and sometimes discomfort)Am I allowing myself to fully receive this? The Real Shift Instead of reacting automatically, I guide you to: Pause Get curious Feel it in your body Breathe into it Because awareness is what breaks the pattern. Going Deeper: Where It All Began Your emotional patterns often come from earlier experiences. Ask yourself: When did I first feel this? How old was I? What did I need in that moment? This is where real healing begins. 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: www.sherryshaban.com Work With Sherry Shaban:Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! www.sherryshabanfitness.com/clarity Listen & SubscribeCatch 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 TakeawayTag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!

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