Sally Serves It Up
Sally is a certified Health & Life Coach who helps women to change their habits so that they love how they eat, drink, and feel in their bodies. Her mission is to support women to feel calm, in control and empowered around food and alcohol. This weekly podcast shares her approach to create lasting and loving habits.
Ep 160: Loving How You Eat On Holiday
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...
Bonus Ep 159: She said what?! Navigating judgement & reframing comments about food from friends & family
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 re...
Ep 158: Learning from Geneen Roth about stopping emotional eating
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...
Bonus Ep 157: Up-levelling your planning mindset & why it's so important
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
Ep 156: Why dieting is getting in your way
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 hav...
Bonus Ep 155: Real hunger V sneaky cravings
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
Ep 154: Breaking free of the cravings merry-go-round
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 o...
Ep 153: How to create your eating & drinking protocol this summer
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...
Ep 152: How Covid lockdowns changed your eating & drinking habits
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 try...
Bonus Ep 151: A question to ask yourself when you have urges to go off-plan
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
Ep 150: Q&A with Katie Sadler - Growing your own business, your self-employed mindset, and marketing yourself for success
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 mar...Bonus Bitesize 149: For my mealtime overeaters, start practising this today!
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
Ep 148: Understanding your learned eating behaviours
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
Bonus Bitesize 147: What would Beyonce do?!
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
Ep 146: Urges 101 - from resisting to allowing
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, av...
Ep 145: Q&A with Consultant Psychiatrist Dr Ian Martin - Understanding ADHD & how it impacts eating behaviours
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 ex...
Bonus Ep 144: Choosing Discomfort Over Buffering & Setting Your Goal
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 y...
Ep 143: What You Really Want
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
Bonus Ep 142: Try this urge reframe today!
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...
Ep 141: How to use your calendar to achieve your goals
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
Bonus Episode 140: ALCOHOL-FREE! DAY 365!
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. X
sallywebstercoaching.om
Ep 139: Believing in your capacity and capability to create the life you want
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 un...
Bonus Ep 138: Why you're not writing your food plan and how to commit
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 m...
Ep 137: Q&A with Career Coach Abby Hughes. Imposter syndrome, overwhelm and burnout!
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 job
To find out more about working with Abby, check out her website and book a free call: https://www.condorconsulting.co...
Ep 136: Leaning into Body Gratitude
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.com
NEXT Signature Eating & Drinking Habit Change Programme sta...
Bonus Ep 135: Alcohol Free Series Day 337! Skiing G&Ts and thinking about the future
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
Ep 134: Stop being a b*tch to yourself!
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 t...
Ep 133: New 1:1 Coaching Offer! 90 Minute Pillars & Protocol Session
Exciting news! I have a new 1:1 offer available to my amazing podcast listeners.
90 minute Pillars & Protocol Session
In 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...
Ep 132: Are you doing the work to stop emotional eating?
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 d...
Bonus Ep 131: The real reason you're not motivated to lose weight & what to do about it
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 >
Ep 130: Why it's so important to get out of diet mentality & how to do it
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...
Bonus Ep 129: Creating More Feel-Good Feelings
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 b...
Ep 128: The helpful mindset I learnt from my Dad
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...
Bonus Ep 127: Getting Granular re Fats, Milky Drinks, Carbs & Sugar!
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
Ep 126: What to do when your weight loss has stalled...
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
Ep 126: What to do when your weight loss has stalled...
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
Bonus Ep 125: How to successfully moderate alcohol after Dry January
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 s...
Ep 124: Four Pillar Series Part 4 - The Joy Of Food
*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...
Bonus Episode: Using the Thought Model to eat for hunger
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
Ep 122: Four Pillar Series Part 3 - Waiting for hunger & stopping at enough
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. <...
