Sally Serves It Up

As we get closer to achieving our goals, we can start to become slack with doing what's required to actualise them. The stuff that worked at the beginning is STILL what's going to work now and if you start debating whether you're going to do that and see what you can "get away with", you're going to make the whole thing far more fraught and complicated than it needs to be. If your results have stagnated, listen to this episode for a pep talk!Do you want to change your eating and drinking habits so that you feel good in your body and love how you live your life?Work with me in January! Visit lovehowyoueat.com to find out more >

This episode gives you coaching tools and exercises to help you become a moderate and selective drinker who feels like you can always take it or leave it no matter what, and consistently act from your power around alcohol. Click here for the drinks plan PDF >If you're interested in coaching with me, my next 1:1 intake starts in January. Find out more about working with me >

Subscribe to the Love How You Eat Podcast Course here! >⁠⁠Oof! This is a goodie. I love helping my clients learn to how to become the moderate and selective drinkers they want to be. This episode explains what gets in the way of you becoming this version of yourself where you love the energy behind EVERY SINGLE DRINK you CHOOSE to have. If you're interested in joining my Love How You Drink coaching programme in January, please get in touch with me below:lovehowyoueat.com

Subscribe to the Love How You Eat Podcast Course here! >⁠I know how many times you've tried in earnest to download a calorie counting app and finally succeed at being a macros person! And I know the frustration and disappointment you feel when you give up again. This episode explains what really gets in the way of this approach working for certain types of eaters and encourages you to connect with what actually works for eating behaviour change so that you can feel good in your body, love how you eat, and live a life that aligns with your values. What a gift.

Subscribe to the Love How You Eat Podcast Course here! >Do you still find yourself in an all-or-nothing mentality where you're judging things (both with food and alcohol) as good or bad, right or wrong? And you're being inconsistent with your healthy eating intentions and weight loss plans? This episode is all about your desire for food and alcohol and what might be leading you to consume in a way that isn't truly pleasurable. The key is to OWN YOUR DESIRE and this episode explains what that means and how to do it. I also talk about the language you use when talking about food, your body, your actions and the thoughts you think, and how this language will directly impact how you feel and what you do, and therefore the results you have. 

Come and join me over on the private podcast feed! It's going to be great. Just you wait. To find out more about the course and sign up, CLICK HERE >

In this episode, I cover 10 things that are essential to creating a weight loss result which you can maintain. And shockingly, I don't even talk about planning ahead of time! These are integral qualities and mindsets that you'll need to implement and which the diet mentality often has us overlooking. They'll take consistent reminding because of how engrained diet mentality and culture is -- but they're worth reminding yourself of every now and then if you feel like you're being blown off course.Let it be easy by focusing on these things. lovehowyoueat.com

Enjoy this calming visualisation to help you work towards the outcomes you want in your future by taking action today. lovehowyoueat.com

In this episode I share a story from my weekend involving Frank's brownies! I talk about how all desire is learnt and therefore it can be unlearnt -- which is great news if certain desire loops are driving you nuts and creating automatic urges which you find annoying and hard to deal with. If you have a habit which you feel like you just can't quit or are inconsistent with following your plan, this episode is for you. lovehowyoueat.com*Work with me in January! I'm taking consultation calls now for the next intake of 1:1 clients for my Signature Eating & Drinking Habit Change Programme. Book your free call here to find out more and reserve your spot >

This first week of the Love How You Eat podcast course is free! Lesson 1 covers a fundamental skill which you'll need to develop to create any change in your life. Click here to view the summary points & journal prompts >

Love How You Eat encapsulates my mission to help you feel your absolute best. Through the Love How You Eat method, I will teach you:how to eat when you're hungry and stop at enough without feeling deprived or restricted.how to manage your cravings and rewire your brain to create new eating and drinking habits they love.how to eat and drink in a way you feel proud of. how to not let external circumstances, unexpected curveballs or big emotions negatively influence your eating and drinking behaviours. how to plan your food in a doable way that makes hunger and desire more manageable.how to follow through on what you say you're going to do. Weight loss and finding your natural weight is a by-product of these profound shifts.I teach all of this because I want women like YOU to feel free.I want you to feel peaceful. I want you to feel confident.And I want you to know that you don't need to diet anymore. That there's so much joy to be found in eating to live, rather than living to eat. Through the Love How You Eat Method, I will help guide you towards your best self – the version of you who loves how she eats and feels in her body.No more dieting or emotional eating.No more false promises or unkept commitments. It's time to achieve what you say you want.Let's begin. lovehowyoueat.comFind out more about the Podcast Course launching 06.10.25!

Do you find yourself eating leftovers just because they're there or to avoid food waste? Do you notice yourself mindlessly snacking on food from the night before and then regretting it? In this episode, I explain how to stop eating leftovers or food that's in the house just because it's there or you think you want it. I want you to learn the skills that mean you stop being at the effect of certain foods and emotions you feel, and start acting from your power consistently. If you find yourself being good all week and then things are going out of the window at the weekends or after celebrations, listen to the episode to try and up-level the way you're approaching things. 

A client was telling me how sometimes having the thing she has a craving for is mainly so that her urges stop bothering her! It doesn't lead to a big overeat, she has the thing she's been wanting and then she can get on without the urge taking up her brain chatter. This episode explores this concept a little more and how best to approach your urges when all you want to do is shut them up!

Do you ever think about where you'll be in a few years time if everything that you're doing (and not doing) now was to stay the same? In this honest episode, I reflect on what my life would be like if I hadn't decided to change my eating and drinking habits over four years ago. I consider the cost and pain of not changing the limiting beliefs that were keeping me stuck in a way of eating and drinking that didn't actually make me feel good. If you haven't got the results you want yet, this is worth listening to! 

Do you equate self-discipline with PTs and calorie counting?! With restriction and boring food?! I used to until I realised that being a disciplined person was one of the greatest acts of self-love and that it was a mindset, a habit, which I needed to develop to become my best self.Listen to this short episode to connect you back with your inner power so that you start following through on your word and doing what you say you're going to do - not only when it comes to food but with everything else. No more false promises or unkept commitments. It's time to achieve what you say you want. sallywebstercoaching.com

In this honest and emotional (!) episode, I share how I've noticed myself buffering my emotions by not following my plan recently. When we feel new, deeper levels of uncomfortable emotions, it can mean we stop doing the things (like writing and following our daily food and drinks plan) that we know make us ultimately feel better. But these backslides aren't failures — they're opportunities to double down on what we want. Our emotions aren't to be evaded or escaped, they're to be embraced and processed, and we need to give ourselves the opportunity to do that. Our primal brains and past self will say the urge is more important than following our plan. And our highest self would always say otherwise.Because every time we recommit to the outcomes we want and believe in our capability and capacity to manage our emotions without soothing them away with food and alcohol, we are rewarded — not only with confidence in our minds and bodies, but with pride and self-belief, which makes us stronger for the next obstacle we'll face.We're recommitting to the life we want and our belief that we're worthy of it — and that we're the only ones responsible for creating it. Have a listen and let me know what you think. sallywebstercoaching.comInteresting in changing your eating and drinking habits? Join me for 1:1 coaching this month! Find out more here >

If you're curious about what happens in my signature 1:1 coaching programme, listen to this episode to find out how it could help you change the eating and drinking habits that are keeping you from feeling your best. To find out more about the programme, click here >To book your free consultation call, click here >To read testimonials, click here >

We've all got that back-to-school feeling and it's a great time of year to capitalise on your natural motivation. In this episode, I explain the top three things you need to stop doing (and thinking) to achieve your weight loss goals this Autumn, and encourage you to make your weight loss goal more robust and compelling. Plus I share some journal prompts to help you get all of this down onto paper and into a plan which you can action. Don't just think about it. Start taking action towards your goals today. sallywebstercoaching.comIf you're interested in working with me, book a free consultation call here >Read testimonials here >

Do you have a clear vision of the person you want to become? Of how she looks, feels, thinks and acts? Of how she spends her time? The things she says yes to and the things she says no to? What she believes about herself? What she wants you to know is possible? To create a new reality for ourselves, we have to do things differently than we've been doing them before. We can't rely on our past to create our future. If we do, they'll just look the same. If you want different results to what you're currently experiencing, you need to get LASER clear on the person you want to become and keep asking her what she would do when presented with simple daily choices (e.g. to get up when you're alarm goes off or not, to follow your food plan or not) or confronted with challenging situations (e.g. acting the victim to how someone is behaving or practising compassion for that person). This episode reminds you why your future self is one of the most vital tools in changing how you eat and drink, but also in changing your experience of your entire life.Join my next 1:1 coaching intake for my Signature Eating & Drinking Habit Change Programme. We start 29.09.25. Find out more > sallywebstercoaching.com

Do you think it's restrictive to keep watch of your diet and weight? Do you keep chopping and changing your approach with fluctuating weight outcomes and lots of mind chatter about food and eating? Do you constantly lose weight and then put it back on or feel like you're always battling the same ten pounds?If so, this is a brilliant episode which explains why it's so important to stay vigilant to how/what/when/why you're eating and to acknowledge it's a life-long commitment that will mean you ultimately feel the best you possibly can. Let's leave the restriction and limiting mindsets in the past. It's time to up-level... and vigilance is part of it!*If you're interested in having a coach to help you apply this approach to your life and make it a longerm, permanent solution to your eating and weight, join my next intake for my Signature 1:1 Eating & Drinking Habit Change Programme. Find out more >Book your consultation call here >

In this episode, I explore how connecting with the neutral facts of the situation that's triggering you, as well as the outcomes (life experience) your actions will create for you, helps you to self-coach in the moment and meaningfully change the way you're thinking about any situation you're in. It's about taking back your power. Start asking these questions when you notice an uncomfortable feeling or you're doing something that you hadn't planned on doing and which doesn't feel empowered, and notice how even just asking the questions can help you take a different path to the one your old patterns and thinking might have chosen.

In this episode, I give you practical tools and mindset shifts so that you can experiment with stopping eating when your body has had enough. This side of the story can be harder to connect with than eating for hunger. The cues are less obvious and the brain can take over. But it's so worth your exploration and attention. If you find yourself always clearing your plate or worrying about when you'll next get food, this is for you. Subscribe to Sally's Six newsletter >Find out more about my next 1:1 coaching intake >

You know I love to think about naturally slim people (!) and how they think about their bodies and food in a helpful, empowered way. In this episode, I encourage you to use the naturally slim mindset as your guide on holiday where there's an abundance of different food which you get to enjoy. The problem comes when we over-consume it because of our limiting diet mentality. By intentionally tapping into the naturally slim mindset, you'll consume holiday food in a purposeful way which maximises joy and minimises self-doubt. Subscribe to Sally's Six newsletter >Find out more about my next 1:1 coaching intake >

In this new quickie summer series, I'm exploring topics that will help you take positive and empowered action as you navigate a change of routine and different obstacles than you're used to. Today I'm exploring how to practise self-kindness (which is completely essential for lasting eating habit change) and increase your discernment over what you're eating -- paying attention to how the food makes you feel and whether you want to feel that way. Sign up to the Sally's Six newsletter >Join my next 1:1 coaching intake for my Signature Eating & Drinking Habit Change Programme. Find out more here >

Do you ever wonder what to eat each day and how to build your plate so that you feel consistently energised and can maintain your weight loss results? I talk you through a typical food day which is focused around maintaining my weight loss and optimising body composition (muscle mass v fat mass). Whilst I go into more details about the food itself and what works for me (which may not work for you!), the basics still stand: eating only for physical (not emotional) hunger, stopping when my body has had enough, and feeling empowered about all of my food choices. Oh, and kindness over everything! And I share the filters which I put things through to ensure that I'm always acting from my power.sallywebstercoaching.com

In reality, weight loss is the easy part. It's maintaining the weight loss that's the tricky part. That's why so many diets exist! In this episode, I go through some of the reasons why weight loss maintenance can be challenging and new ways to navigate those challenges so that you can sustain the amazing hard-earned results you've created. If you're interested in joining my Signature 1:1 Eating & Drinking Habit Change programme in September, book a free consult call in the next two weeks before the August break. Book your free call to find out more >sallywebstercoaching.com

A client said today that she now realises it's not her weight that bothers her the most (which she used to think it was), it's when she eats in an unkind or distrusting way. When she feels like she's let herself down.This episode explores why it's so important to be able to depend on yourself to follow through with what you say you want for yourself, and that includes your daily food and drinks plan. It explores: the mindset that's needed to become this version of yourself; what you need to be willing to sacrifice to follow through consistently; how to deal with urges differently and understanding what you're really hungry for in those moments; and what food makes a difference to how easy you find retraining your eating habits. sallywebstercoaching.com

In today's episode, I talk about what commonly trips people up when creating permanent weight loss. We cover not planning; not taking responsibility for what you want and your actions; disconnecting from your body through the scales/comparison with others/the instagram discover page(!); failure intolerance; and believing every thought you think. These are five things that if not addressed will mean you either struggle to lose the weight you want to lose or maintain whatever weight loss you create. I believe that if you focus on these things, you'll find your natural weight and be able to maintain it. And if you can't maintain it, there's likely one of these factors at play. It's about being committed to understanding what and why that is, and then deciding how to take that information forwards into a strategy which you can apply. 

In this episode, I cover the behaviours that make us regret how we've eaten and drunk on holiday. And give you practical tools to better understand what you want your outcomes to be. A sneaky dieter's mindset will trip you up on holiday and lead to misaligned eating that frustrates you. An empowered and loving mindset, which is tuned into your body, will mean you enjoy what you want without over-ing anything. That's when you feel truly free and at peace, not only on the holiday in your body and about food... but standing in baggage reclaim afterwards! 

We've explored this topic around the Christmas holidays before but a client asked me to recap on how to navigate comments from friends and family about what you are and aren't eating! I explore how to reframe these comments (or your imagined perception of what's being thought) so that you react in the most empowered way possible, showing compassion to yourself AND those around you. If you don't want to feel judged, stop assigning unhelpful meaning to the words that have been said. We can't control what others do but we can control how we react. The point is to honour what YOU want and not sacrifice your goals for the sake of other people. They'll be fine and it will all be OK!It will be worth your effort to practise this reframe and see how you can always act from your power, regardless of what's been said.sallywebstercoaching.com

I read Women Food & God by Geneen Roth last week and found it incredibly powerful. It's always comforting to hear from other women about what it's like to be an emotional eater and how to truly change that instinct and behaviour for good. Geneen is funny and honest and it's an easy read.In this episode, I share a few of the concepts Geneen talks about which will be of no surprise to you if you've been listening to the podcast for a while... but I think they're a helpful reminder of how to change the habits that are getting in the way of your vitality and aliveness. Because we don't need another diet. We need a way to live in our power. Geneen explains how/why/where we eat is a manifestation of the limiting beliefs we have about ourselves. If we can address and change those, we will be fundamentally more satisfied and fulfilled. Shortcuts will only work temporarily (so do they even really work?!) -- I want to give you the tools to create longterm behavioural change which you can feel proud of and which will positively impact your entire life. sallywebstercoaching.com

A client asked me to talk more about my planning mindset so here I am explaining what my mindset has always been around daily food and drinks planning and how to make it work for you. I truly believe this tool is crucial to helping you drop diet mentality and become the eater and drinker you've always wanted to be: feeling at peace around food/alcohol and calm in your cravings/desire. sallywebstercoaching.com

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 >