Ep. 10: Mindset Shifts to Overcome Holiday Overeating 

In this episode of the Inflamed in the Brain Podcast, listeners are welcomed back by the host and dietitian, Krissy Carbo. As the year 2023 comes to a close, she reflects on the holiday rollercoaster between Thanksgiving and Christmas. Today’s focus is on addressing the common challenge of the fear of overeating during the festive season.

Segment 1: Fear of Overeating

The episode explores the multifaceted fear of overeating, delving into its impact on physical health, discomfort, and the dread of comments about festive indulgence. Many individuals tend to accept overeating during the holidays as an inevitable part, hitting pause on health plans until the start of the new year. However, the host emphasizes the unsustainability of this approach.

Segment 2: Mindset Shifts

Mindset Shift 1: Food Morality

Krissy discusses the concept that food carries no moral value, dismantling the notion of good or bad foods. By eliminating the labeling of food, she suggests replacing shame with satisfaction through a focus on balance.

Mindset Shift 2: Eliminate Food Scarcity

The episode advocates for a shift from the belief that certain foods are exclusively available during the holidays to recognizing the possibility of enjoying them year-round. Personalizing this mindset shift, the host shares her experience with arroz con gandules, a holiday favorite turned year-round delight.

Mindset Shift 3: Respect Your Hunger

The tradition of "saving your appetite" is challenged, with an emphasis on respecting hunger cues. The host explains how intentionally starving oneself triggers a survival mode leading to overeating, advocating for honoring hunger for a more enjoyable holiday meal without guilt.


In closing, listeners are presented with three powerful mindset shifts aimed at making the holiday season guilt-free. The host highlights that true success in nutrition comes when internal beliefs about food are addressed and challenged.

The podcast emphasizes that individuals are wired for survival, and playing the scarcity game triggers overeating as a survival reflex. Food is portrayed as nuanced, requiring a balance between satisfaction and health. The host encourages making health a year-round priority with simple practices like listening to hunger cues and adding color to the plate.

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