Sally Serves It Up

It's not about the food but about why/how we're eating it. Learning to focus on improving the energy behind you're eating will be the thing that changes everything for you and your body, and it starts with deciding to step out of the diet cycle for good. In this heartfelt episode, I explain why you need to stop dieting if you want to be consistent with eating for physical hunger and stopping at enough (and therefore achieve your body goals) and feeling empowered about your food choices.  Diets have conditioned us to believe that food and eating is hard and complicated but that's only because they don't address the real root problem! Of course it feels hard when we're applying the wrong solution! I want to make eating easy and enjoyable for you so that you can feel good about food and your body again. 

This episode kicks off a bonus series where I asked clients what they'd like podcasts on! I explore how we can tell the difference between true hunger and cravings, and why that can feel harder in the evenings. And I give a practical tool (spoiler alert: it involves boiled eggs!) to start exploring what's really going on for you so that you can become the eater you want to be and feel amazing in your body. sallywebstercoaching.com

Do you find yourself having the same cravings at the same time every day/week?! Are you sick and tired of them?! If so, listen to this episode where I explain a powerful visualisation that will help you get through to the other side of the craving without rewarding it -- knowing that the more you can do that, the quicker you'll extinguish the unhelpful behavioural loop and desire within you. If you like the podcast, I would be so grateful if you could rate and review it.I will be taking on new 1:1 clients in Oct 2025. Please visit sallywebstercoaching.com to find out more.

This episode covers the energy that you need to have when creating your protocol and how to write one which feels compelling and motivating. Instead of writing out another diet, I want you to write an identity-based protocol about the eater and drinker you want to embody for the rest of your life. This is how you can leave the quick-fixes and fad diets behind you and find a way of eating/drinking which you love and your body feels good for. If you'd like to explore working with me, please visit sallywebstercoaching.com to find out more about my Deep Dive sessions which are available on Monday's until August. 

Nothing everything goes back to our childhood! I know that many of us developed unhelpful eating and drinking habits during the covid lockdowns that have felt particularly hard to change. We placed a lot of importance on food and alcohol as entertainment and solace, fun and relief. Drink on a Monday at 4pm? OK!Cake for breakfast? OK!Three course dinner for no apparent reason? Yes please! I came out of lockdowns weighing the most I ever had without being pregnant! I kept trying to lose weight with traditional diets but found it impossible to stay the course and be consistent -- and that's because I had learnt new eating/drinking habits in my home environment and had escalated existing connections between food/alcohol and pleasure/emotional management. This episode encourages you to explore what habits changed for you during the lockdowns and whether you have any residual habits that are keeping you from feeling your best. sallywebstercoaching.comFollow me on instagram @sallywebtercoaching >

Do you find that you have urges and cravings at the exact same time and place every day?! This episode explains what to do with that desire and what to focus on to change the way you react to it. sallywebstercoaching.com@sallywebstercoaching 

Katie is a book marketing expert who works with authors and publishers to build effective marketing plans.I loved picking her brain on how she built her successful freelance business. She offers fantastic insight that will help those of you that are considering making the jump or have already done so.We talk about:What to consider when going from traditional employment to self-employed The mindset that will help you make this transition as successful as possible How to position and market yourself Pricing and what to chargeWays to approach marketing your business/yourself Overcoming your objections to marketingMarketing mistakes What the people who do marketing well have in common Handling rejection Returning to traditional employment (after being self-employed)You can find out more about what Katie does and how to work with her here >Katie's instagram >Katie's substack >You can find out more about working with me here >My instagram >

If you find yourself regularly eating past the point of enough (+4 on the hunger scale) at mealtimes, this episode is for you. Slow down, breathe, and repeat this thought several times at the start and close of each interaction with food. sallywebstercoaching.com

We can't change what we don't understand. This episode encourages you to go back in time and identify the key moments where you built pathways in your brain between feelings and food so that you can address your current behaviours more effectively. sallywebstercoaching.com

If you find yourself snacking and debating whether you're really hungry or not, start asking yourself this question! It might just give you the insight you need to make the most supportive, honest and loving choice in those moments.  sallywebstercoaching.com

If you feel like you're constantly going to battle with your urges and cravings, this is the episode for you!We explore why resisting the urge causes us more problems, and why allowing the urge is the goal. I also touch on labelling food as "good" or "bad" and why it's so unhelpful! Urge management is a skill which you can start mastering today. Have a listen to find out how. If you'd like to work with me this Summer, please explore my 90 Minute Deep Dive Session, available on Monday's. You can find out more and book here >

This week, I have the pleasure of chatting with Consultant Psychiatrist Dr Ian Martin about ADHD and how it can impact our eating (and drinking) behaviours. Dr Martin explains what ADHD is, how it most commonly presents in women in their 30s, 40s and into menopause, and how best to create eating habit change for those with ADHD. We discuss self-criticism, failure/risk avoidance, striving for perfection, the comfort of food planning and structure, habit swapping, medication, and more! An experienced Consultant Psychiatrist who has worked in both the NHS and for the last 13 years exclusively in private practice in London. He assesses, diagnoses and treats a range of conditions including Adult ADHD. Appointments can be arranged by his Practice Manager Anna Costin (anna@drianmartin.co.uk). He consults in central London, Chelsea, at the Priory Hospital Roehampton and Twickenham and also offers Zoom consultations.

Do you regularly eat when you're bored, stressed, happy, angry, sad? Do you regularly eat when you're not physically hungry but want the act of eating to soothe and comfort you? If YES, this is the episode for you. I share why I think changing your goal from weight loss to stopping buffering can be much more compelling and effective in helping you to stop eating to solve your emotions. Weight loss will be a lovely by-product of that but the action is driven by your desire to become the strongest, most capable and resilient version of yourself which will open up your life to greater possibilities. I'm now full until Sept '25 for my Signature 1:1 Eating and Drinking Habit Change programme. But if you'd like to explore my deep dive coaching session which is available on Mondays, click here >sallywebstercoaching.com

In this short episode, I read a poem by Jeff Foster about what we really want in life. I like the idea of considering your cravings and desire for food and alcohol through the lens of this poem, thinking about what might be lacking in your life, and how to see abundance in the present moment that you're in. I'm wishing you all a beautiful Easter and I'll see you after the break to kick off season 4 of the podcast!sallywebstercoaching.com

If you've ever smoked, you know how strong your desire can be for a cigarette. And if you've quit smoking, you know it's normal to sometimes still fancy one and like the smell! The key is to not panic in those moments thinking your desire for a cigarette is a problem or has to mean you start smoking again!In today's episode, I explain how I smelled a cigarette the other day and wanted one! And at the same time, I knew I didn't want one. These two conflicting desires can be true at the same time and the difference with smoking versus food cravings is we don't entertain them in the same way. We hold space for our desire for the cigarette but know that staying the course is the only option because it's just not worth it to start smoking again!What if you could look at your desire for food that's not on your daily plan in the same way? I want that [insert off-plan food item] AND I don't really want that. I want that AND I know it's not worth it to not follow my plan today.Listen to the full episode to hear how this urge reframe could help you to become more consistent with following your plan. sallywebstercoaching.com

Do you have a running to-do list which just seems to grow? Do you have big goals that feel like they keep moving further from you? Does perfectionism and fear of failure hold you back from going after what you really want?In this episode, I share my guide to using your calendar in a systematic way so that you start achieving the outcomes you want in your life (alongside putting the laundry away...!). sallywebstercoaching.com

WE MADE IT! I've been surprised by how emotional today has felt and the deep sense of accomplishment which is moving through me. In this final episode of the alcohol-free series, I share what I'm doing next with alcohol and why, and encourage you to explore what you might want for yourself -- because only YOU know what's best for you. Xsallywebstercoaching.om

In this episode, I take a step back from talking about weight loss and eating habit change to help you establish what you really want in your life and what you need to do to achieve it! It's a powerful episode that encourages you to start leaning on your ability to create a deliberate mindset rather than listen to the limiting thoughts that keep you with results that you're currently disappointed with. The distance between where you are now and where you want to go can feel enormous and scary and we can be deeply unkind to ourselves in that space. This episode explains why it's so important we don't let those unkind thoughts mean we decide to quit and give up on our goals. What you want IS possible. sallywebstercoaching.com  

Do you find that you're inconsistent with writing your daily food and drinks plan? Only doing it when you feel like it or avoiding it because it feels hard or pointless? This episode covers some (not all!) of the reasons why you might not be writing your food and drinks plan so that you can uncover what's really going on for you.This simple tool is the most powerful in my toolkit and by not committing to it, you'll (frustratingly) be leaving the results you want on the table. I share ways to change your mindset about this so that you finally decide to commit to this quick and easy practice and start creating all sorts of amazing things for yourself. *I have one more spot in my Signature Eating & Drinking Habit Change Programme starting w/c 21.04.25 and I'd love to help you achieve the change you desire. You can find out more about it here >Read long form reviews here >And book your free consultation call here >

In this packed episode with career coach (and dear friend) Abby Hughes, we dive into:- what imposter syndrome is, why women commonly experience it, and how to navigate it- setting realistic goals to match the different seasons of your career journey- overwhelm and burnout (how to recognise and address them)- changing the areas where you're struggling at work and increasing fulfilment from your jobTo find out more about working with Abby, check out her website and book a free call: https://www.condorconsulting.co.uk/

This episode explores the concept of body gratitude and what it could mean for your eating and drinking behaviours. When you focus on body gratitude, you don't tear yourself apart each day hoping that the unkindness will make you finally follow your eating plan or lose weight. You focus on all the things your body does for you and how you can repay the kindness. It's a powerful tool that will help with maintaining your weight loss as much as creating it. sallywebstercoaching.comNEXT Signature Eating & Drinking Habit Change Programme starts w/c 21st April 2025. Book your free consultation call here >ORBook your 90 minute Pillars & Protocol Session here >

I can't believe we're nearing day 365 of being alcohol-free! A week of skiing with my eldest son brought up unexpected challenges and has helped me to consider what I want to do on day 366. I think I know what I want to do now... but curiosity and open-mindedness is the name of my game... sallywebstercoaching.com

Talking to yourself in an unkind and unhelpful way is something we don't always recognise we're doing. This episode explores how this default, unkind, b*tchy behaviour, limits our ability to change our eating and drinking habits. If you want this weight loss approach to work, you've got to DECIDE to not do this to yourself anymore. This doesn't mean your brain won't ever offer you unkind thoughts again -- in fact, the night after I recorded this episode, I noticed myself being critical and unkind to myself! -- but you start to decide not to listen to them or let them dictate your actions.Find out more about working with me here: sallywebstercoaching.comNext 1:1 intake w/c 21st April. Book your free consultation call here >

Exciting news! I have a new 1:1 offer available to my amazing podcast listeners.90 minute Pillars & Protocol SessionIn this 90 minute deep dive session, I will:take an eating and drinking audit to better understand your current health and habitsgo through each of the four pillars to establish where you might be getting stuck and give you practical ways to apply them to your lifecreate your personalised eating and drinking protocol so that you can reach your weight loss goals with power and a plan.This session is perfect for those of you that are self-starters, connect with what I talk about on the podcast, but can't quite get the engine going OR your results have stalled and you're not sure why. *You can book your session here >

This episode is a bit of a pep talk to remind you that changing emotional eating requires attention and commitment, AND that it's worth it... that YOU are worth it. I want more of you to put pen to paper when it comes to understanding and changing your emotional eating habits. It is ONLY through understanding your habits better that you will be able to meaningfully change -- otherwise you'll rely on willpower to white-knuckle your way through it, only to rebound once it runs out (as it always does). It's time to break free of that diet cycle and understand the problem that eating is trying to solve for you... As you start to change the emotional eating behaviour loops by taking it one urge at a time (and by believing new thoughts in those moments), your brain will start to take note and new patterns will begin to take hold. This is how you'll start to feel much more peaceful and free around food and about how you eat, and you'll find a natural weight which you can maintain with ease and confidence. sallywebstercoaching.com

If you've lost a bit of weight but are now finding yourself inconsistent with the habits that got you there, this episode is for you. I break down why your weight goal might not be cutting it anymore and explain how to reignite your desire to follow through with the things that make you feel your best. *NEXT 1:1 COACHING INTAKE APRIL 2025: Book a free consultation call in MARCH to find out more about my Signature 1:1 Eating & Drinking Habit Change Programme. >Find out more here >

If there was one podcast that I wanted everyone to listen to, it would be this one. Diet mentality is deeply engrained within us and our culture, and is STOPPING us from getting the weight loss results we want. It's a complete diet paradox! The thing we're doing creates the opposite results to what it claims.This episode explains why it's tripping you up and how to move past it. It's time to step out of diet mentality (which is a process that you'll need to have compassion for) and learn how to eat in a way that serves you throughout the seasons of your year, month, and day! I encourage you to listen. *next intake for my Signature Eating & Drinking Habit Change Programme begins w/c 21.04.25. Please book a call with me in March to see if it could be the right fit for you and reserve your spot. sallywebstercoaching.com

In this bonus episode, I share a story from my commute to the British Library last week. In a fleeting moment, I had two choices: to walk the escalator or stand to the right! And instead of thinking what I "should" do, I thought about how each decision would make me feel, and how that feeling would impact the rest of my day and habits. The feeling of accomplishment meant I went on to walk home (instead of get the bus) and enter into my busy high-energy household feeling calm and proud. You probably know this already but it's designed to be a helpful reminder of an effective filter to help you with making supportive decisions that will create the outcomes you want.sallywebstercoaching.com

Do you consider yourself a solutions-focused person? Do you know how to apply this mindset to your weight loss goals? We tend to rely on the diet as our solution to our weight. It doesn't work and then we try another. When I started to pair my solutions-focused mindset - which I had instilled in me from my Dad - with the thinking cycle and finally understanding how to create authentic behaviour change, my results exploded. I realised that I needed to THINK differently to DO differently... and that it was the only way to drive helpful action in relation to food and eating, weight and body.This episode explains how to pair these two things together to create the weight loss results you want! sallywebstercoaching.com 

In this episode, I break down some common problems that I see in my coaching practice when it comes to fats (how we're monitoring/ measuring them), milky hot drinks throughout the day (and how they impact our blood sugar levels), carbs (thinking we can't have them), and refined sugar (and how it *CAN* create desire for more sugar which feels overwhelming).IQ bars >Cosmic Dealer Chocolates >Hu chocolate >sallywebstercoaching.com

This episode helps you take an audit if you feel like your weight loss results have slowed or stalled.You're going to have to get honest with yourself and be curious about the possibility that simple, small tweaks (which you might think are pointless or not worth it) could create extraordinary results for you.sallywebstercoaching.com

Do you feel better for having not drunk alcohol in January? Do you want to be able to feel like you can "take it or leave it" when it comes to alcohol, and drink in a way that feels good to you? Less hangovers, more energy? Less anxiety and self-criticism, more time for other things?  Being able to drink alcohol in moderation is possible for many of us, it just takes a clear plan alongside commitment to the outcome. Listen to this episode if you want to capitalise on your Dry January efforts and learn how to successfully moderate your drinking in February (and the months to come)!sallywebstercoaching.com 

*PLEASE NOTE at minute 25 I say "I AM SOMEONE WHO DOESN'T EAT"(!) and what I meant to say was: "I AM SOMEONE WHO DOESN'T EAT IN BETWEEN MEALS!" Now that we've cleared that up (!) I can share what this episode is all about which maximising the joy that's available through food. Diet mentality and a fraught weight/diet history often means we aren't truly enjoying the food which we claim to love so much. In this episode, I explain how to build your plate so that hunger and not snacking feel easy and doable (which makes you feel free and relaxed), and cover the mindset shifts that are needed so that you get true joy from your food. Because are you really getting the full joy of food and eating if there are negative consequences to it? Is sugar really that joyful if it creates an energy crash, brain fog and self-criticism later? I give you ways to reframe and approach food so that you lower your over-desire and eat on your terms. When you're eating from your power, rather than give your power to the food or emotions in the moment, you will maximise the joy you get from what you're eating. You can relax and truly enjoy what you're eating, rather than storm eat knowing you're going to regret it later.By creating a structure to how and what you eat and learning to follow through with it, you will create more joy, pleasure, peace, freedom, power, pride, and happiness, which will positively impact how you feel in every area of your life. This isn't about taking away but adding in more of the good stuff! Listen to find out more. Download my new Tips For Getting Started freebie by subscribing to my mailing list: sallywebstercoaching.com

Using the thought model really helped me to stop emotionally eating in the way that I was. It made me feel more in control and capable of choosing a different path for myself. In this short episode, I explain how to use the thought model to differentiate between physical and emotional hunger, and how to stop using the circumstances you face (like a hard day at work) as a reason to eat. sallywebstercoaching.com 

The magic tool chronic dieters disregard! Before you eat, do you ask yourself how hungry you are? Are you tuned into your hunger cues? And whilst you're eating, do you assess how full you're becoming? Do you stop and ask yourself if you've had enough to fuel and nourish your body? Eating when you're not hungry, and past the point of enough (into very full territory), is a habit that stops you from weighing your natural weight. It's an emotional coping mechanism, as well as simply a habit, that doesn't serve you or create the results you want. Listen to this episode which explains the problem and gives you a practical way to start navigating things differently.sallywebstercoaching.com

An update on my year-long break from alcohol, including how I found not drinking at Christmas for the first time in over twenty years (!), the new advice from the U.S. Surgeon General, and what I'm thinking I will do when the 365 days is up! sallywebstercoaching.com

This pillar is how we take our results into our own hands rather than letting our primal wiring and habits take over. Becoming someone who makes decisions ahead of time and follows through with them is a skill that will serve you in all areas of your life and open up the possibilities that are available to you. You can say you're going to do ANYTHING and know that you're going to follow through with it. It's how you become accountable to yourself and know that you have your own back - trusting yourself around food and alcohol and believing in your capability. It's all about giving your brain instruction ahead of time and learning the skill of not obeying the urges you might have to do otherwise - forgoing instant gratification for longterm pleasure and reward. And the more you do that, the more likely desire (for things that don't serve you) will decrease over time and food choices start to feel effortless and automatic. FREEDOM! Here's the link to the SWC free meal planner PDF >*SUBSCRIBE TO MY MAILING LIST TO RECEIVE MY TOP TIPS PDF NEXT WEEK! > sallywebstercoaching.com*

We create what we believe. Our thoughts and beliefs create our feelings which drive our actions which create our results and outcomes. If you want different outcomes, you'll need different beliefs. It all starts there.  Understanding the beliefs that have been driving you towards eating and drinking behaviours that you don't like, and which have been getting in the way of the results you want, is KEY to unlocking the future outcomes you desire with weight and body, food and alcohol. Through understanding yourself better, you can then start to paint the picture of the deliberate thoughts and beliefs you'll need to think on purpose in order to drive new action that will create the new results you want for yourself in 2025. Don't underestimate this. Think of belief work as not just a pillar but the groundwork which will create the foundations for the other three pillars. EVERYTHING you do and don't do, all of the action you procrastinate on or get done, comes from a thought your thinking or a belief you've had for many years.It's time for change if you want things to change. The question is are you ready and willing?sallywebstercoaching.com*I'm now full for 1:1 coaching. My next intake will be in April. Please get in touch if you'd like to find out more about joining that cohort. 

In this jam-packed episode with the wonderful Dr Hugh Coyne from Coyne Medical, we talk about all things weight loss drugs and how to create genuine eating behavioural change.Hugh is a Private GP who's deeply invested in the prevention and early detection of diseases. He advocates strongly for the role of lifestyle in disease prevention.  He's a fountain of knowledge about this and it was a privilege to pick his brains on such an exploding and fast-moving industry. He explains how these drugs work, who they're suited for, and helpfully goes through the pros and cons.I think this is super interesting for everyone to listen to! In 2016, Hugh and his wife founded Coyne Medical in Fulham. His experiences in managing Coyne Medical have sparked an interest in medical technology and innovation, leading him to advise various companies on their medical strategies.Coyne Medical website > If you're interested in working alongside a coach to support your weight loss journey, please visit sallywebstercoaching.com to find out more about my Signature Eating & Drinking 1:1 Coaching Programme. 

*If you'd like to join my January coaching intake, please book a consultation call with me HERE >*ww.sallywebstercoaching.comThis episode encourages you to take an audit of how 2024 has gone in terms of your eating and drinking habits, and how you feel in your body now. By understanding how 2024 went and why, you'll be able to properly address the things that have been getting in your way and achieve your wellness goals in 2025. 

Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

—  I always have control over what I put in my body. —  I always have control over what I eat and drink. —  I can always choose love for my body. —  I can always choose to treat my body with respect and gratitude. —  There are opportunities to show myself love wherever I look. —  I am responsible for how I take care of my body today. —  It's not my job to say yes to everything. —  My only job is to show my body respect. —  I can still be polite by saying no thank you. Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

Take empowered action this holiday season!I encourage you to print the resources I've linked below and use them to your advantage this month.You CAN create the outcomes you want!Resources:SWC Meal PlannerSWC Worksheets: Future Self, Holiday Goals, Upcoming EventSWC Holiday Habit TrackerSWC Toolkit Documentsallywebstercoaching.com

Your toolkit to help you navigate the holiday season with power and a plan so that you enter 2025 feeling your best. 

*apologies for occasional poor sound & George's (the maltipoo) dreaming noises!* I'm so proud to have made it 2/3rds of the way through this experiment and to have marked it with a super fun night out on Saturday where I danced for four hours straight!Alcohol would have made my experience less fun and more boring (!) and I'm so grateful to have witnessed that because I feel so much more confident and self-loving as a result - something which positively impacts all areas of my life. If you're curious about changing your relationship with alcohol, I encourage you to listen.

If you're curious about joining my 1:1 coaching programme for eating and drinking habit change (and permanent weight loss) this is the episode for you! I explain how and why it works and try to answer any questions you might have about it. *we start w/c 13th January 2025, space is very limited so I encourage you to book your call if you'd like to find out more and reserve your space.Let's kick off 2025 as strongly as possible!*Book your free consultation call here.Ready long-form testimonials here.Find out more here. 

I've been thinking a lot about urges lately and how challenging we can find our cravings. They stop us from feeling peace and freedom around food and in our bodies. In this episode, I explore why continuously rewarding urges can feel so cr*ppy, why your weight goals probably aren't going to compel you in the moment, and how else you can manage your urges which will make you far more likely to allow them and be consistent overall. I share a shift I've been focusing on lately that's meant I feel much more relaxed and am more consistent with following my plan -- not because I should but because I want to. sallywebstercoaching.com