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EP 36: 5 Ways to Stay Stane - and on Track - When the World Feels Chaotic

SHOW NOTES

Feeling anxious, overwhelmed, or reaching for comfort food every time you check the news? You’re not alone. In this episode I’m sharing five simple but powerful strategies to help women over 35 stop emotional eating, stabilise blood sugar, and protect their mental health — even when the world feels uncertain.

Whether you’re struggling with stress eating, poor sleep, or doom scrolling, these practical tools will help you stay on track with your weight loss goals without waiting for life to calm down first.

WHAT YOU’LL LEARN

  • Why stress and high cortisol make fat loss harder — and what to do about it
  • The simple low-carb eating formula that stabilises blood sugar and reduces emotional eating
  • How your bedtime (not just sleep duration) affects your weight loss hormones and mood
  • Why doom scrolling triggers the same cortisol response as a physical threat — and how to stop it
  • The one mindset shift that puts you back in control when everything feels chaotic
  • How to use joy and dopamine as tools for nervous system regulation

KEY MOMENTS

  • Blood sugar is your foundation. Protein at every meal, three meals a day, and no unnecessary snacking keeps cortisol steady and emotional eating at bay.
  • Sleep before 10 pm is a game-changer. Going to bed late — even if you get eight hours — disrupts the sleep hormones that regulate appetite and stress.
  • Your mental diet matters as much as your food diet. Social media algorithms are designed to provoke an emotional reaction. Curate your feed like you curate your plate.
  • Stop monitoring what you can’t control. Checking fuel prices, exchange rates, and news headlines when you can’t act on them is a silent cortisol drain.
  • Joy is medicine, not a luxury. Anticipating something positive raises dopamine and creates the hope your nervous system needs right now.

YOUR ONE ACTION TO START NOW

Control the scroll. Right now, unfollow or mute any account that consistently makes you feel worse. Then, instead of opening your For You page, search for something that lifts you up — positive quotes, funny animals, low-carb recipe ideas. Set a timer and stick to it. This one change is having the biggest impact on my clients’ emotional eating right now, and it can start working for you today.

The only thing that’s going to stop you reaching your goal is if you quit. Never, ever give up.