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Your brain is working against you — and perimenopause is why.

When estrogen and progesterone start shifting, they don't just change your body. They rewire the way your brain handles mood, stress, cravings, and sleep — and that can pour gasoline on emotional eating.

This isn't a willpower problem. It's biology.

In this episode, I break down exactly what's happening inside your brain and body during perimenopause and menopause — so you can finally stop blaming yourself and start understanding what's actually driving the urge to eat.

You'll learn:

• Why estrogen is a neuroactive hormone — and what happens to your mood and cravings when it drops
• How serotonin instability makes sugar feel like relief (it literally is, temporarily)
• Why your dopamine system gets blunted — and why your brain chases salty, sweet, high-fat foods to compensate
• The cortisol-belly fat connection and why "menopause belly" shows up even when nothing else has changed
• How your amygdala gets louder while your rational brain gets quieter — making emotional reactions harder to manage
• Why ghrelin and leptin go haywire, leaving you hungry, unsatisfied, and chasing food that doesn't fill you
• Why sleep is the linchpin — and what happens to hunger and cravings when sleep quality drops

And then we connect it all to what actually helps.

I share why dieting harder in this season usually backfires — and what a moderate, compassionate approach looks like instead: protein at every meal, gentle movement, daily de-stressing, nervous system support, and learning your emotional eating patterns without shame.

I also talk about finding a provider who truly understands menopause care and labs — and why that conversation (whether you choose HRT or not) can be a complete game changer.

If this episode makes you feel seen, please subscribe, share it with a friend who needs the explanation, and leave a review — so more women can find the support they deserve.

If you are interested in learning more about my new Breakthrough Menopause Coaching Program, join the waitlist and you will be the first to know all the details when it opens in August of 2026. Click here to join the list: https://go.kristinjonescoaching.com/menopause-coaching-wait-list

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts and fee...

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If you can follow the meal plan for a couple of days and then suddenly feel like everything unravels, this episode is for you.

So many women think the problem is a lack of discipline, but that is rarely the full story. In this episode of the Breakthrough Emotional Eating podcast, I discuss the deeper issue underneath the all-or-nothing cycle with food: the loss of self-trust that gets built over years of chronic dieting, pressure, restriction, and harsh food rules.

If you have ever felt like cravings get louder the moment you try to be “good,” like food takes over your thoughts, or like you keep ending up back at square one, I want you to know that there is nothing wrong with you. Your brain is responding exactly as it should, but that doesn’t mean you have to accept it. Food obsession is often a predictable response to deprivation, not a sign that you are weak or incapable.

Inside this episode, I walk you through the restriction-to-deprivation-to-preoccupation cycle and explain why chronic dieting often creates the very struggle women blame themselves for. We also talk about how the belief “I can’t be trusted around food” becomes an identity trap that quietly chips away at self-worth, confidence, and hope for lasting change.

I share the framework behind my free 3-Day Lose The Food Obsession Challenge, happening April 27th-30th inside my Facebook group, Breakthrough Emotional Eating: Change Your Beliefs & Lose Weight. In the challenge, we focus on small wins, moderation without punishment, and rebuilding trust in yourself one choice at a time so that sustainable weight loss and a healthier relationship with food can finally begin to stick.

Click the link here to sign up for the free 3 Day Lose The Food Obsession Challenge.

I hope to see you inside the challenge.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts and fee...

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If you’ve been cutting calories, tracking every bite, pushing harder in the gym… and still hitting a plateau—there’s a reason.

And it’s not a lack of discipline.

In this episode, we break down why the advice to “just eat less” often backfires—especially for women and especially when emotional eating is part of the picture.

You’ll learn:

• What metabolic compensation actually is (in plain English)
• Why your body starts burning fewer calories when you diet
• How restriction increases hunger, cravings, and food obsession
• Why the harder you try… the more stuck you can feel

We also connect the science to what you’ve likely experienced firsthand:
The cycle of being “good,” tightening the rules, losing control, and starting over again.

And we introduce a different path forward—one that’s not based on restriction:
👉 The Breakthrough To Moderation approach

This is the foundation for a deeper conversation I’m continuing in a live Master Class, where I’ll show you how to step out of that cycle and start creating results that actually last.

👉 Sign up for the End Food Obsession Master Class here.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts and fee...

Message me with comments or questions

On this episode of the Breakthrough Emotional Eating Podcast, we’re talking about something so many women need to hear—and trust me, this is one you do not want to miss.

Ever chased “skinny” only to feel hungry, stressed, and stuck? I sit down with coach Katy Downey to trade diet drama for a smarter, kinder approach to building a strong, lean body—without obsession or burnout.

Katy opens up about her years on the fad-diet carousel—low fat, no fat, chasing a thigh gap—and how a health scare forced her to finally understand protein, carbs, and fats as tools, not enemies. Her approach blends short-term macro tracking for education with a long-term goal of intuitive eating, so food becomes simple again.

We dive into what really moves the needle after 35: progressive strength training and consistent nutrition. Not random high-energy classes. Not exhaustion. Intentional lifting that builds muscle, protects metabolism, and boosts confidence. You’ll hear a powerful client story of shifting from six to eight weekly classes to focused strength training, daily walks, and balanced meals—leading to 20 pounds lost and a visible transformation in both body and self-belief.

We also reframe the scale (because those five-pound daily swings are completely normal) and share practical strategies you can use immediately—how to hit protein goals, portion without obsession, know when to track and when to let go, and build routines that actually survive real life.

If you’re ready to stop guessing and start progressing—with strength, clarity, and sustainability—press play. This episode of the Breakthrough Emotional Eating Podcast is packed with perspective shifts and practical tools that could completely change how you approach your body and your goals.

If you would like to connect with Katy, follow her on Instagram @the_kdfit, and check out her website: https://www.kd-fit.com/ and sign up for her next program starting in early March, Hustle and Muscle.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...

Message me with comments or questions

Do you feel totally in control with food all day… only to lose it at night?

The house gets quiet. Your guard drops. The cravings hit.
And suddenly you’re back in the pantry—again—wondering why this keeps happening.

In this episode, Kristin Jones breaks down why nighttime is the hardest window for emotional eaters—and why it has nothing to do with willpower, discipline, or “being good enough.”

You’ll learn what’s actually going on in your brain after dinner, including:

• Why decision fatigue and emotional backlog explode at night
• How daytime restriction fuels nighttime urges
• Why rules like “don’t eat after 7” backfire (and make cravings louder)

Then Kristin walks you through a simple, brain-based 5-step system that helps calm nighttime cravings fast—without shame, dieting, or white-knuckling:

• How to build a truly satisfying dinner that prevents rebound snacking
• Why planning a snack can reduce overeating
• A 2-minute emotional pause that stops the urge before it takes over
• The “permission protocol” that rebuilds trust with food
• A tracking method that reinforces progress instead of guilt

You’ll hear real-life examples, exact phrases to use in the moment, and reassurance you may have needed for years:
Nothing is wrong with you. Your brain learned this pattern—and patterns can be changed.

✨ Bonus: Kristin is sharing a FREE 3-Day Nighttime Snacking Reset, complete with a printable tracker, so you can put this into practice immediately and start having calmer nights—starting tonight.

If evenings are your toughest time with food, this episode (and the reset) will help you:

• Reduce nighttime cravings
• Stop the binge-and-reset cycle
• Wake up without shame or “starting over” energy

👉 Download the FREE 3-Day Nighttime Snacking Reset HERE.
📤 Share this episode with a friend who struggles after dark.
⭐ And if this resonated, subscribe and leave a quick review—it helps more women find support they didn’t know existed.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...

Message me with comments or questions

Ever notice how vacations can flip a switch in your brain—from grounded and intentional to impulsive and “whatever goes” almost instantly?

In this episode, Kristin explores why travel is such a common trigger for emotional eating—and how you can enjoy food, freedom, and unforgettable experiences without falling into all-or-nothing thinking. Using a real-life cruise story filled with buffets, FOMO, and soft-serve ice cream, she breaks down what’s actually happening in your brain when routine disappears—and how to stay connected to who you are, even when everything feels different.

You’ll learn ten practical, realistic strategies you can actually use on real trips with real temptations. She talks about setting vacation intentions that feel empowering (not restrictive), using first-bite awareness to get more enjoyment from less, and keeping simple anchor habits—like movement, hydration, and a quick morning check-in—to remind your brain, I’m still me.

Kristin also dives into emotional awareness on the road, showing how simply naming what you feel can reduce urgency and interrupt the automatic “feel → eat” cycle so many women experience when stress rises or plans change. You’ll hear about a 10-second reset you can use anywhere, gentle “plus-one” movement ideas to calm your nervous system, and a satisfy-don’t-stuff approach that makes leaving food on your plate (or sharing bites) feel neutral—not shameful.

This episode isn’t about perfection. It’s about coming home feeling proud, energized, and aligned with your goals—without needing a “reset” when you return.

If you’re traveling soon (or still trying to recover from your last trip), this one’s for you.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...

Message me with comments or questions

In this week’s episode of the Breakthrough Emotional Eating Podcast, Kristin's unpacking two of the most powerful (yet underrated) tools for lasting change — gratitude and journaling.

She explore how your thoughts set off emotions that drive your actions — and how you can interrupt that loop before it leads to emotional eating. You’ll learn how simple daily routines can calm your nervous system, reduce food urges, and help you build the consistency and confidence that diets never deliver.

Inside this episode, you’ll discover:
✨ The TEA-Cycle that links your thoughts, emotions, and actions — and how to interrupt it
✨ Why gratitude raises dopamine and serotonin, helping you feel more content and in control
✨ How to retrain your Reticular Activating System (RAS) to notice the good instead of the negative
✨ How journaling empties your mind, reducing urges and anxiety around food
✨ The power of tracking your wins to build self-trust and momentum
✨ Three simple daily practices you can start today to reset your relationship with food

This episode blends all three parts of my 3 R’s to Food Freedom™ framework — Routine, Rewiring, and Radical Accountability — to help you create real emotional freedom with food.

🎁 Bonus Gift: Want my 20 Journal Prompts for Emotional Eaters
Head to my Instagram [@kristinjonescoaching].
If you already follow me, send me a DM with the word “GRATITUDE.”
If not, follow me first and then send the same DM — I’ll send your copy right to you! Or just click here to download your copy.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...

Message me with comments or questions

Your body already knows how much food it needs—your job is simply to listen. In this episode, I break down one of the most powerful mindset shifts for ending emotional eating: learning to eat until satisfied, not full.

You’ll discover why this one change affects everything—your cravings, your energy, your sleep, and even your ability to trust yourself around food. Through my Three R’s to Food Freedom framework, I’ll show you how to build daily routines that reconnect you to your body’s natural cues, helping you slow down, savor your meals, and stop before autopilot takes over.

We’ll explore how to identify satisfaction in real time, balance blood sugar for steady energy, and release the old “clean plate” mentality for good. You’ll learn practical tools—like the one-bite-left practice and mid-meal check-ins—that help you retrain your brain and create calm, confident eating habits that last.

If you’ve ever struggled with overeating or second-guessing your hunger, this episode will help you find peace at the table—and freedom beyond it.

🎧 Listen now, try it at your next meal, and share this episode with a friend who’s ready to stop eating on autopilot.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...