unDIETING 101

In Episode 8 of unDIETING 101, host Cheryl Hall dives deep into breaking free from food guilt and mom guilt, sharing how these emotional traps keep you stuck in shame spirals and sabotage weight loss. Cheryl opens with her raw story of stressful workdays leading to pizza binges and "failure" guilt, then reveals her flip to intentional, guilt-free eating—like enjoying cake for dinner without regret—that helped her keep off 50 pounds.
We explore why food guilt happens (diet culture's "bad" food labels and triggers like stress or social media), how it fuels weight gain through cortisol spikes and mindless eating, and practical tools to reclaim freedom: rating hunger, giving yourself permission to eat, and reframing food as joy. For moms, Cheryl addresses how guilt intensifies during transitions—like kindergarten drop-offs, high school starts, or the empty nest of college—often leading to emotional snacking and self-doubt. 
Walk away with three actionable steps, an interactive reflection, and a two-part Challenge of the Week: a permission meal to rewire food guilt, plus a mom courage boost for self-care in transitions. It's hard to unlearn shame, but we can do hard things—feel it and do it anyway.
Take the free "What is Your Food Personality?" quiz at unDIETING101.com to uncover if you're a Food Rebel, Mindless Muncher, All-or-Nothing Dieter, or Chronic Tracker. Subscribe on Spotify, share your wins on Instagram, and join the community—let's embrace freedom together!
Links & Resources:
Take the Eating Personality Quiz 
Follow me on somewhere new → Pinterest or X 
Contact me → Here
Disclaimer:  
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 
 
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

You bought that tracker to motivate you — but somewhere along the way, it started calling the shots. If you’ve ever paced the kitchen at 11 PM just to hit “10,000 steps,” you know the feeling.
In this episode of unDIETING 101, we take a balanced look at fitness trackers:✅ How they can be a great tool for awareness and motivation🚫 How they can quietly create stress, anxiety, and disconnection from the real benefits of movement💡 Why learning to move without tracking is an essential skill for long‑term health
What you’ll learn in this episode:
Why calorie burn numbers can be off by 20–40%
The truth about heart rate “zones” and why they might not match your body
How “10,000 steps” started as a marketing slogan, not a medical guideline
The dark side of sleep scores and orthosomnia (sleep anxiety from tracking)
Simple ways to keep the good parts of tracking and ditch the rest
This week’s challenge:Have one day where you move without tracking it — walk, stretch, lift weights — and focus entirely on how it feels, not the numbers.
📚 References
Calories burned accuracy:Shcherbina, A., et al. (2017). Accuracy in wrist‑worn, sensor‑based measurements of heart rate and energy expenditure in a diverse cohort. Journal of Personalized Medicine, 7(2), 3. https://pubmed.ncbi.nlm.nih.gov/28538708/
Heart rate formula variability:Nes, B. M., et al. (2013). Age‑predicted maximal heart rate in healthy subjects: The HUNT Fitness Study. Scandinavian Journal of Medicine & Science in Sports, 23(6), 697–704. https://pubmed.ncbi.nlm.nih.gov/21967555/
10,000 steps origin & step‑count research:
Tudor‑Locke, C., et al. (2004). How many steps/day are enough? Preliminary pedometer indices for public health. Sports Medicine, 34(1), 1–8.
Lee, I. M., et al. (2019). Association of step volume and intensity with all‑cause mortality in older women. JAMA Internal Medicine, 179(8), 1105–1112. https://pubmed.ncbi.nlm.nih.gov/31141585/
Sleep tracking & orthosomnia:
Baron, K. G., et al. (2017). Orthosomnia: Are some insomnia symptoms caused by our use of sleep‑tracking devices? Journal of Clinical Sleep Medicine, 13(02), 351–357. https://pubmed.ncbi.nlm.nih.gov/27855729/
Chinoy, E. D., et al. (2021). Performance of seven consumer sleep‑tracking devices compared with polysomnography. Sleep, 44(2). https://pubmed.ncbi.nlm.nih.gov/32663501/
Links & Resources:
Take the Eating Personality Quiz 
Follow me on somewhere new → Pinterest or X 
Contact me → Here
Disclaimer:  
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

Tired of confusing diet advice? In Episode 6 of unDIETING 101, host Cheryl Hall exposes the hidden truth: One-size-fits-all diets and meal plans simply don't exist.  Cheryl shares her frustration with "universal truths" in food and how it sparked her quest for personalized approaches to weight, energy, and well-being.
We tackle common questions like "What should I eat?" and "Aren't some foods just better?" by reframing food as nourishment beyond numbers—focusing on how it makes you feel. Dive into honoring your unique body, listening to signals, embracing the 80/20 rule for flexibility, simple swaps, joy in eating, and mindful rituals.
Challenge of the Week: After meals, reflect on your body's feedback—energy, satisfaction, and more. Download the Anti-Diet Food Tracker to go deeper!
If you've felt overwhelmed by diets, this episode empowers you to trust your body's wisdom and thrive your way. Subscribe, review, and share—let's unDIET together!
 
Call to Action 
Join unDIETING 101: Unlearn dieting, lose weight for good—visit unDIETING101.com to get started. 
Rate/review the podcast and share with a friend. 
Listen: New episode every Monday.  
 
Resources Mentioned:
Antidiet Food Tracker: Get yours here – A gentle tool to explore your body's signals without restrictions.
Studies:
Zeevi, D., et al. (2015). "Personalized Nutrition by Prediction of Glycemic Responses." Cell, 163(5), 1079-1094. (PMID: 26590418)
Mozaffarian, D., et al. (2018). "Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity." JAMA, 319(14), 1444-1456. (Search: Mozaffarian food as medicine JAMA)
Shepherd, S. J., et al. (2008). "Fructose Malabsorption and Symptoms of Irritable Bowel Syndrome: Guidelines for Effective Dietary Management." Journal of the American Dietetic Association, 108(10), 1745-1752. (PMID: 18922492) – On FODMAPs and gut health.
Linardon, J., et al. (2021). "Intuitive Eating and Its Psychological Correlates: A Meta-Analysis." International Journal of Eating Disorders, 54(7), 1073-1098. (PMID: 33786858)
Westenhoefer, J., et al. (1999). "Flexible vs. Rigid Dieting Strategies: Relationship with Adverse Behavioral Outcomes." Appetite, 32(3), 295-305. (PMID: 10336790)
Disclaimer:  
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

 In this episode, we unpack the myth that smaller bodies lead to happier lives. We explore diet culture's influence, expose its key messages, and discuss real-life impacts on mental, physical, and social well-being. Plus, learn how unDIETING 101 offers a different path—focusing on body neutrality, gratitude, and sustainable habits, with weight changes as a byproduct, not the goal. 
 
This Week's Challenge 
 Reflect daily: "What can my body do today that I'm thankful for?" Jot down 1-2 habits for your version of health (no size focus). Counter diet messages with neutrality. 
 
Call to Action 
Join unDIETING 101: Unlearn dieting, lose weight for good—visit unDIETING101.com to get started. 
Rate/review the podcast and share with a friend. 
Listen: New episode every Monday.  
 
 Resources Mentioned 
Books: Anti-Diet by Christy Harrison 
Support: unDIETING101.com (for more on the program), or DM me on social. 
 
Disclaimer:  
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

Ever raid the pantry when you're not actually hungry, only to feel worse after? That's emotional hunger at work—and it's not your fault. In this episode, we cut through the nonsense of diet culture's "food is just fuel" myth and expose why we confuse physical needs with emotional voids. I'll break down the key differences, reveal the 7 hidden hungers (like craving comfort or control), and share practical strategies to spot and address what's really driving you. From my own battles, here's the cold hard truth: Awareness is your first step to real freedom.
 
This week's challenge: Pause and name it. Listen now and start unlearning the lies.
 
Questions? 
If you have a question or story to share, please reach out. Go to unDIETING101.com and on the contact tab you can submit a question or comment.  
 
Connect:
Contact - > support@cherylcoaching.com  
Podcast -＞ https://unDIETING101.com     
Facebook -＞ Cheryl Hall Coaching 
Instagram -＞@UNDIETING101 
Pinterest - > unDIETING 101 
 
Next Steps:
Step 1: Visit unDIETING101.com to get my free guide, "The Real Reason Your Diet Failed." This valuable resource will help you understand why you are not the problem and learn how to stop fighting your body and start working with it to lose weight. 
Step 2: Sign up for my weekly emails. When you download the guide (above), you'll also join my email community where I share exclusive content, practical tips, and information about my personalized coaching program designed to help you lose weight without restriction and build a peaceful relationship with food. 
Step 3: Get more personalized support. Apply for my 12-Week Program, unDIETING 101. Schedule a session here to get you on your journey. 
 
Disclaimer: 
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

Ever finish a meal feeling uncomfortably stuffed or still hungry, wondering why you couldn't find that sweet spot of "just enough"? Most of us have completely lost touch with our body's natural satiety signals.
In this episode, we explore why we're so disconnected from knowing when we've had enough and reveal the 5 major barriers keeping you from recognizing "comfortably full."
What You'll Learn
• Why "unconscious eating" has become the norm and how it's robbing you of satisfaction• What "comfortably full" actually feels like (hint: it's different for everyone)• The 5 barriers blocking your satiety signals—from "Clean Plate Club" programming to hyperpalatable food hijacking• Simple, practical tips you can try this week to start reconnecting with your body's wisdom
This Week's Challenge
Pick one barrier that resonates most and try the corresponding tip: leave two bites behind, take a halfway pause, or give yourself permission to have "forbidden" foods tomorrow.
Questions? 
If you have a question or story to share, please reach out. Go to unDIETING101.com and on the contact tab you can submit a question or comment.  
Connect:
Contact - > support@cherylcoaching.com  
Podcast -＞ https://unDIETING101.com     
Facebook -＞ Cheryl Hall Coaching 
Instagram -＞@UNDIETING101 
Pinterest - > unDIETING 101 
Next Steps:
Step 1: Visit unDIETING101.com to get my free guide, "The Real Reason Your Diet Failed." This valuable resource will help you understand why you are not the problem and learn how to stop fighting your body and start working with it to lose weight. 
Step 2: Sign up for my weekly emails. When you download the guide (above), you'll also join my email community where I share exclusive content, practical tips, and information about my personalized coaching program designed to help you lose weight without restriction and build a peaceful relationship with food. 
Step 3: Get more personalized support. Apply for my 12-Week Program, unDIETING 101. Schedule a session here to get you on your journey. 
 
Disclaimer: 
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

In this episode of unDIETING 101, we explore the harmful myth that hunger is something to suppress or ignore. From using water to "fill up" to skipping breakfast or distracting yourself from hunger with exercise, diet culture has taught us to mistrust our body's signals. But hunger is not the enemy—it's your body's way of asking for what it needs.
Join me as we:
Define what hunger really is (physical vs. emotional hunger).
Discuss why ignoring hunger can lead to overeating.
Share practical strategies to tune into your hunger and build a healthier relationship with food.
This week, notice your eating patterns. Ask yourself:
Am I physically hungry, or am I eating to feel better?
How do I feel before, during, and after eating?
What’s happening around me while I eat?
It’s not about perfection—it’s about awareness. Let’s start embracing hunger as a healthy part of life.
Questions? 
If you have a question or story to share, please reach out. Go to unDIETING101.com and on the contact tab you can submit a question or comment.  
Connect:
Contact - > support@cherylcoaching.com  
Podcast -＞ https://unDIETING101.com     
Facebook -＞ Cheryl Hall Coaching 
Instagram -＞@UNDIETING101 
Pinterest - > unDIETING 101 
Next Steps:
Step 1: Visit unDIETING101.com to get my free guide, "The Real Reason Your Diet Failed." This valuable resource will help you understand why you are not the problem and learn how to stop fighting your body and start working with it to lose weight. 
Step 2: Sign up for my weekly emails. When you download the guide (above), you'll also join my email community where I share exclusive content, practical tips, and information about my personalized coaching program designed to help you lose weight without restriction and build a peaceful relationship with food. 
Step 3: Get more personalized support. Apply for my 12-Week Program, unDIETING 101. Schedule a session here to get you on your journey. 
 
Disclaimer: 
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

In this episode of unDIETING 101, we dive into how diet culture keeps us stuck in a cycle of dieting, binge eating, and feeling guilty. I talk about my own journey with dieting, showing how it's not about willpower but about understanding diet culture's tricks. We'll learn what diet culture really is, why diets often fail, and the reasons we keep falling into the same patterns, like scrolling on Facebook (and snacking) or dealing with emotions through food. I share 3 strategies for breaking this cycle, focusing on unlearning what we have been taught about dieting, changing how we view food, and being mindful of when, why, and how we eat.  
Homework: Begin identifying and replacing the diet talk. Challenge diet talk when you hear it. Replace it with more neutral language. You will hear it from others, but even more importantly challenge the chatter in your head. All of these thoughts are keeping you in a restrictive mindset, focusing on what I can't have or do. Instead, we want to shift to an abundance mindset. Here are some examples: 
Food Choices: Instead of thinking "I can't have that dessert because it's not on my diet," an abundance mindset would be, "I can enjoy a small portion of dessert as part of my balanced eating plan. I'm not restricted; I'm choosing what's right for me." 
Social Eating: Rather than feeling guilty or anxious about eating out with friends because of diet restrictions, an abundance mindset might be, "I get to enjoy this meal with friends, savoring each bite, and making mindful choices that make me feel good both socially and physically." 
Body Image: Instead of focusing on weight loss as the primary goal and feeling like a failure when the scale doesn't move, an abundance mindset would be, "My body is capable and strong, and I'm grateful for what it does for me every day. I'm focusing on feeling healthy, energetic, and comfortable in my skin, not just a number on the scale." 
Questions? 
If you have a question or story to share, please reach out. Go to unDIETING101.com and on the contact tab you can submit a question or comment.  
Connect:
Contact - > support@cherylcoaching.com 
Podcast -＞ https://unDIETING101.com    
Facebook -＞ Cheryl Hall Coaching
Instagram -＞@UNDIETING101
Pinterest - > unDIETING 101
Next Steps:
Step 1: Visit unDIETING101.com to get my free guide, "The Real Reason Your Diet Failed." This valuable resource will help you understand why you are not the problem and learn how to stop fighting your body and start working with it to lose weight. 
Step 2: Sign up for my weekly emails. When you download the guide (above), you'll also join my email community where I share exclusive content, practical tips, and information about my personalized coaching program designed to help you lose weight without restriction and build a peaceful relationship with food. 
Step 3: Get more personalized support. Apply for my 12-Week Program, unDIETING 101. Schedule a session here to get you on your journey. 
Resources:
$38.4 Billion U.S. Commercial Weight Loss Market
Disclaimer: 
The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary. 

Are you tired of the endless cycle of dieting? Ever wonder why diets work at first, then leave you feeling worse than before? Have you blamed yourself for every failed diet? What if I told you there's a different way? unDIETING 101 is the podcast for those ready to break free from the dieting treadmill and lose weight for good.
Instead of starting another diet on Monday, start your week by listening to unDIETING 101. I'll help you understand why diets fail, what really makes you gain weight, and how to stop the cycle. We'll dive into the real reasons behind your eating habits and give you practical tips to unlearn dieting together.  
I'm your host, Cheryl Hall, and I've been there, stuck in the diet cycle, feeling like I was the problem. But I've discovered a better way, and now I'm here to share it with you, how I lost 50 pounds and have kept it off for almost 2 years, without dieting!!
Want to know when each new episode drops?  
Find me on your favorite podcast platform like Spotify, Apple, or Podbean, just to name a few. Just search for unDIETING 101 and hit "Subscribe."
Or join my email list to get reminders for each new episode and exclusive content. Head over to unDIETING101.com and sign up now. 
Whether you've been dieting for years or just want a healthier approach to weight management, unDIETING 101 provides the knowledge and tools to change your relationship with food. Let's unlearn dieting and lose weight for good. 
 
Disclaimer:   The insights and tips shared in this podcast are based on my personal journey and are for informational and motivational purposes only. They are not intended as a substitute for professional medical advice. If you have specific health concerns or questions related to your medical condition, please consult with your healthcare provider. Remember, your health journey is unique, and what has worked for me might not be suitable for everyone. The content here does not aim to diagnose, treat, cure, or prevent any disease, and results from following the strategies discussed can vary.