Make Peace With Food

Sherry Shaban
  • 5.0 (32)
  • HEALTH & FITNESS
  • UPDATED SEMIWEEKLY

Why do we keep self-sabotaging when we know what to do? The Make Peace With Food Podcast goes beyond food freedom, neutrality, and intuitive eating to uncover what drives self-sabotage — from cravings and binge eating to how we cope with stress, past wounds, relationships, money, and life itself. Hosted by Sherry Shaban, creator of the Make Peace With Food™ Method, it explores the biology, psychology, and subconscious forces shaping behavior so you can create lasting change.

  1. How to Stop Emotional Eating by Making All Food Neutral

    2D AGO

    How to Stop Emotional Eating by Making All Food Neutral

    What if the key to stopping cravings isn’t restriction, but removing the labels from your plate? In this episode, I break down the second step to ending emotional eating, bingeing, and nighttime snacking: making all food neutral. After years of dieting and labeling food as “good” or “bad,” it’s no wonder eating feels stressful and out of control. I share how removing those labels calms your nervous system, reduces cravings, and restores freedom. Why Food Labels Create Stress If you’ve followed diets or strict plans, you’ve likely assigned moral value to food, felt proud for eating “right,” and guilty for eating “wrong.” I’ve been there—cycling through different diets and obsessing over rules. Each rule only increased the emotional charge around food. The Nervous System Response to Labels “Good” foods create a sense of safety, while “bad” foods trigger protection mode (fight-or-flight). In this state, your body increases cravings, slows metabolism, and drives binge behavior. Labeling food as “bad” can actually push your body to store more energy. The Shift: Making Food Neutral Neutralize all food. Broccoli is neutral. Cake is neutral. Instead of judging, ask: “Does this serve me?” and “How does this feel in my body?” This removes guilt and helps you make calm, conscious choices How Neutral Food Stops the Cycle When food loses its emotional charge, cravings decrease, binge urges fade, and emotional eating weakens. You begin eating from awareness, not fear—without relying on willpower. Undoing Years of Food Rules You can unlearn old patterns by dropping moral labels, shifting your language, and observing how your body responds. This is how lasting change happens. Key Takeaways Food labels create stress and cravings Neutral food supports calm and control Focus on how food serves you Remove restriction before adding structure Every bite is a conscious choice Closing Message You don’t need more discipline—you need to feel safe around food again. When food loses its charge, you get your power back. Ready for Sweet Relief? Download my free recipe book “Sweet Relief” and enjoy desserts that satisfy your cravings without the sugar spike. Download here: www.sherryshaban.com/sweetrelief Struggling with emotional or binge eating? Download my free guide Calm the Craving: 7 Steps to Break Emotional and Binge Eating and finally end the cycle of out-of-control eating. Get Your FREE Guide Here: bit.ly/CalmTheCraving Work With Sherry Shaban: Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! Schedule your call at www.sherryshabanfitness.com/clarity Listen & Subscribe Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Connect & Go Deeper Join our Facebook Community: www.myfoodfreedomlifestyle.com Work with Sherry: www.sherryshaban.com/transform Explore more resources: www.makepeacewithfood.com Share Your Takeaway Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!

    19 min
  2. Why Restricting Food Makes You Crave More

    5D AGO

    Why Restricting Food Makes You Crave More

    Do you ever feel like you know exactly what you’re supposed to eat… but you just can’t seem to stick with it? I get it. Maybe you follow a meal plan perfectly for days. Then suddenly, you’re at a birthday party, you have one slice of cake…sherryshaban that moment turns into eating everything in sight later that night. And afterward comes the guilt. The self-criticism. The feeling that you “failed again.” I want you to know this: it’s not a discipline problem. It’s a nervous system problem. 1. Why Knowing What To Do Isn’t the Problem Most people I work with already know the basics: eat more whole foods, eat less processed foods, move your body, drink water. Information isn’t the issue. Even when I was deeply immersed in the health and fitness world — owning gyms, learning every diet trend, obsessing over longevity — I still struggled with binge eating. The issue wasn’t what I knew. The issue was how my nervous system was reacting. 2. The Survival Mechanism Behind Cravings Your body is wired for survival. When your brain senses food scarcity, it activates survival responses: slowing metabolism, increasing cravings, conserving energy, and intensifying hunger. When food becomes available again, your brain may activate what I call the “binge mechanism”, pushing you to eat as much as possible. This isn’t weakness. It’s primal biology. 3. Rethinking What “Binge Eating” Really Means Binge eating isn’t only about extreme episodes. For me, it’s when you know what you want to do but feel unable to follow through. It might look like mindless snacking, eating while cooking, craving sweets all day, or nighttime snacking after a “perfect” day. Even small bites, repeated, can create that out-of-control feeling. 4. The First Step to Calming Cravings I created a seven-step process to calm cravings, and the first step is simple but powerful: Stop restricting. Restriction can feel like control, but it actually triggers the exact cycle that leads to overeating. When I restrict, my body goes into Protection Mode (my term for fight-or-flight), and that creates cravings, obsession with food, and fat storage — all survival mechanisms. 5. Two Types of Food Scarcity I teach that there are two types: Real Scarcity – actual lack of food growing up. Imposed Scarcity – dieting, calorie restriction, cutting food groups, or strict meal rules. Both trigger the same survival response in the body. 6. Emotions as a Nervous System Thermometer Your emotions tell you what your nervous system is doing. Fear, guilt, shame, anxiety, or worry can signal that your body feels unsafe — even if your mind is saying “I know what to do.” Recognizing these signals is the key to making peace with food and your body. Reflection Questions Do I spend a lot of mental energy thinking about food?Have I been cycling through restriction and overeating?What emotions show up when I think about my body or weight?How would it feel to approach food from a place of safety instead of control?Work With Sherry Shaban: Book your FREE 30-minute Food Freedom Call and start your journey to lasting change! Schedule your call at www.sherryshabanfitness.com/clarity Struggling with emotional or binge eating? Download my free guide Calm the Craving: 7 Steps to Break Emotional and Binge Eating and finally end the cycle of out-of-control eating. Get Your FREE Guide Here: bit.ly/CalmTheCraving Listen & Subscribe Catch more episodes at www.makepeacewithfood.com/podcast or subscribe on Spotify, Apple Podcasts, or YouTube so you never miss an episode! Connect & Go Deeper Join our Facebook Community: www.myfoodfreedomlifestyle.comWork with Sherry: www.sherryshaban.com/transformExplore more resources: www.makepeacewithfood.comShare Your Takeaway Tag us on Instagram (@makepeacewithfoodofficial), Facebook (@MakePeaceWithFoodOfficial), TikTok (@sherryshaban), or LinkedIn (sherryshaban) and share your biggest insight from this episode!

    19 min

  3. MAR 12

    Intermittent Fasting: Rest, Heal, and Reclaim Energy

    Have you ever wondered why you feel drained, bloated, or mentally foggy even after eating all day? In this episode, I share a transformative approach to eating that goes beyond diets, rules, and willpower: intermittent fasting as a health protocol. I explain how giving my body dedicated periods of rest helps optimize digestion, immune function, hormonal balance, and mental clarity. This isn’t about restriction — it’s about giving my body the space to heal, regenerate, and perform at its best. 1. Why Rest Matters for Digestion and Healing I’ve learned that our bodies need periods of rest and digest. When I eat constantly, my energy goes into breaking down food, leaving little capacity for healing and regeneration. By practicing intermittent fasting, I allow: My immune system to clear debris through autophagy Hormones and enzymes to rebalance My body to focus on repair instead of constant digestion 2. Intermittent Fasting: More Than Weight Loss While releasing weight can happen naturally, the main benefit for me is healing and energy optimization. I experience: Greater metabolic flexibility, using fat as fuel when glucose is low Improved sleep and mental clarity with even a 12-hour window Deep gut health reset with longer fasts up to 72 hours 3. Energy Comes From More Than Food I used to think “food equals energy.” Even after eating constantly, I felt fatigue and brain fog. Through fasting, I reconnect with my highest-level self, discovering that energy comes from: Mental clarity Nervous system balance Connection with my own body, not just my plate 4. Finding the Right Window for Me Intermittent fasting isn’t one-size-fits-all. I experiment with windows depending on my needs: 12-hour fasting window – supports digestion, sleep, and clarity Longer fasts – for gut health or deeper metabolic reset I remain flexible, listening to my body’s cues and adjusting my schedule 5. Integrating Fasting with Intuitive Eating I combine fasting with intuitive eating: Some days my brain or body needs more glucose Some days my body thrives on longer rest periods Flexibility keeps fasting a tool for self-support, not stress My Takeaways I allow my body to rest and heal Fasting supports immune, hormonal, and metabolic function Weight changes are a side effect, not the main goal Energy and clarity often improve before physical changes I honor my body’s cues and adjust my fasting window accordingly Closing Message from Sherry Intermittent fasting is not about restriction — it’s about freedom, energy, and connection. By giving your body space to rest and repair, you reclaim energy for the things that truly matter and strengthen your ability to listen to your own body with clarity and compassion. This episode invites you to experiment, notice the difference, and tune into your own cues — turning fasting into a tool for wellness, presence, and sustainable transformation. Work With Sherry: Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity Struggling with emotional or binge eating? Download my free guide Calm the Craving: 7 Steps to Break Emotional and Binge Eating and finally end the cycle of out-of-control eating. Get Your FREE Guide Here: bit.ly/CalmTheCraving Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode! Join my Facebook Community: www.myfoodfreedomlifestyle.com Work with me: www.sherryshaban.com/transform Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn

    11 min

  4. TRAILER

    Start Here

    Welcome to The Make Peace With Food Podcast, where we go beyond intuitive eating, food freedom, and food neutrality to uncover what’s really driving self-sabotage — from cravings and binge eating to the ways we cope with stress, relationships, money, past wounds, and life itself. Hosted by Sherry Shaban, creator of the Make Peace With Food™ Method and Practitioner Training, this show dives into the deeper biology and psychology of behavior — exploring the nervous system, hormones, emotional patterns, and subconscious drivers behind why we do what we do.

    3 min

  5. MAR 9

    Understanding the Three Influences Behind Cravings: Psychological, Hormonal & Habitual

    Cravings aren’t about willpower. They aren’t about “just saying no” or forcing myself to resist. In this episode, I break down the three major influences behind cravings — and I show why understanding them is the key to finally ending unwanted eating patterns. Whether you struggle with night-time snacking, sugar binges, or compulsive eating, this episode is for you. 1. Psychological & Emotional Influences I’ve learned that my mind creates cravings in ways I often don’t notice. I recognize my scarcity mindset — feeling “not enough,” whether that’s not thin enough, not fast enough, or not perfect enough. I see how fear and anxiety trigger cravings for comfort and quick energy. I pay attention to the language I use: should, shouldn’t, can’t — they often reinforce scarcity thinking. Even joyful moments can trigger cravings if I subconsciously feel undeserving or fear that happiness won’t last. I use hypnotherapy to bring unconscious patterns into awareness so I can consciously choose differently. 2. Hormonal Influences I’ve seen how my hormones drive cravings: Cortisol spikes when my nervous system is in protection mode, increasing cravings for sugar and refined carbs. Insulin stores that blood sugar, creating cycles of hunger and fat storage. Understanding this helps me realize it’s biology, not a lack of discipline, that often drives my cravings. 3. Habitual & Environmental Influences Many cravings come from habits I’ve trained into my environment: Eating popcorn on the couch while watching Netflix. Always reaching for dessert after meals. When I notice these triggers, I can create new routines that support me without relying on willpower alone. 4. My Individual Approach I know there’s no one-size-fits-all solution.Some cravings are mostly emotional, some hormonal, some habitual. I focus on knowing myself, my triggers, and my body so I can make sustainable choices. My Make Peace with Food metabolic blueprint helps me find foods that fuel me and support lasting change. 5. Shift Your Perspective I focus on behavior as the problem, not the weight. Curiosity replaces judgment. Understanding replaces restriction. Compassion replaces guilt. I remind myself: doing the same thing over and over expecting different results is insanity. Change starts by observing patterns, understanding triggers, and making intentional next choices. Work With Sherry: Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally. Get Your FREE Guide Here: https://sherryshaban.com/hormones Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode! Join my Facebook Community: www.myfoodfreedomlifestyle.com  Work with me: www.sherryshaban.com/transform  Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn

    14 min

  6. MAR 5

    Health, Cravings, and Weight Release Begin in the Mind

    This episode is for you if you’ve ever struggled with intense cravings, restrictive diets, or the endless cycle of trying to control your weight, only to feel stuck. In this episode, I explores a powerful mindset shift: health starts in your mind, not in your diet, exercise, or movement. Every craving, impulse, and ability to release weight begins in your mental landscape. 1. Health Begins in the Mind I challenges conventional health narratives: it’s not about CrossFit, macros, or strict plans — it’s about your thoughts. Every thought affects body chemistry — hormones, cravings, and fat storage respond to your mind. Scarcity thoughts like “I’m not enough” keep you in protection mode, driving overeating. 2. Cravings Are Mental First Cravings, subtle or intense, originate in the mind. Willpower alone won’t stop them; addressing thoughts and nervous system patterns does. Permanent change comes from becoming the person who naturally makes healthy choices, not from restriction. Cravings are symptoms, not failures. 3. Weight Release Follows Mindset Anti-diet approaches focus on behavior, not weight. The mind regulates the nervous system, which affects metabolism. Sustainable weight release happens when your nervous system feels safe. I shares her journey: years of diets and calorie counting caused disordered eating until she focused on mindset. 4. Scarcity vs. Safety Mindset Thoughts like “I missed my window, so I might as well overeat” keep the body in protection mode. Auditing and choosing safety-focused, self-compassionate thoughts helps your nervous system support healthy behavior naturally. 5. Beyond Diet Culture Rapid weight-loss promises reinforce shame and scarcity. Real success is centeredness, freedom from cravings, and a stable relationship with food. Key Takeaways & Journal Prompts Write this mantra: “Health begins in the mind.” Focus on behavior and nervous system regulation. Trace cravings to thoughts, not failures. Long-term change is identity-driven. Center yourself in safety and sufficiency. Journal: Which thoughts make me feel unsafe? How do cravings reflect my nervous system? What mindset shift can create safety? Where can scarcity thinking become abundance thinking? I reminds listeners: lasting change comes from retraining your mind, reclaiming your nervous system, and creating safety. When health begins in the mind, everything else aligns. Work With Sherry: Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally. Get Your FREE Guide Here: https://sherryshaban.com/hormones Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode! Join my Facebook Community: www.myfoodfreedomlifestyle.com  Work with me: www.sherryshaban.com/transform  Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn

    23 min

  7. MAR 2

    Perfectionism is a Trauma Response with Garrett Wood

    What if the drive that helped you succeed is the same force slowly burning you out? In this episode, I sit down with hypnotherapist and wellness coach Garrett Wood to explore a truth many high performers quietly live with: chronic stress hidden behind achievement. Garrett, an NBC-HWC, clinical hypnotherapist, executive functioning specialist, and founder of Gnosis Therapy, helps high-achieving leaders break the boom-and-bust cycle of burnout through a nervous-system-first approach. We discuss perfectionism, shame, nervous system overload, and why burnout doesn’t arrive overnight — it builds quietly beneath success. This conversation is for the high achiever, the perfectionist, and the one who appears to have it all together while constantly chasing “enough.” The Hidden Cost of Performance: Garrett shares how high-performance environments can train us to measure self-worth through output. I deeply relate to the pattern where validation feels earned through achievement and rest feels undeserved. Sleep, health, and relationships often deteriorate quietly while productivity rises.Perfectionism & Shame: Perfectionism isn’t about excellence — it’s rooted in beliefs like I am not enough, I am not safe, or I am fundamentally flawed. These beliefs often form early through emotional interpretation rather than explicit messages. Overcompensation can look powerful, but it quietly erodes well-being.Burnout Is Progressive: Burnout typically moves through stages: driven excitement → sacrificing recovery → wired but exhausted → depletion → shutdown. What feels sudden is often the result of long-ignored signals.Why Self-Care Isn’t Always Enough: Workouts, meditation, or downtime can regulate stress, but they don’t complete the stress response if emotions remain unprocessed. High achievers often override emotional signals — “fine” becomes the default, even though fine isn’t an emotion. Garrett encourages becoming a “sommelier” of your emotions: identifying, locating, and processing what you feel.Imposter Syndrome & Self-Talk: Imposter syndrome can be awareness rather than inadequacy. When fear pairs with “I’m not enough,” burnout accelerates. When it pairs with “I’m learning,” resilience grows.What Leads to Burnout: High ambition, emotional suppression, identity tied to performance, underlying shame, and lack of stress discharge practices all accumulate. Over time, the nervous system collects its debt.Closing Reflection: This conversation isn’t about becoming less ambitious. It’s about becoming safer inside your ambition — because achievement without safety becomes self-abandonment. Work with Garrett Wood: Website: www.gnosistherapy.com Facebook: www.facebook.com/wood.garrett Instagram: www.instagram.com/gnosistherapy LinkedIn: www.linkedin.com/in/gnosistherapy Work with Sherry Shaban: Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally. Get Your FREE Guide Here: https://sherryshaban.com/hormones Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode! Join my Facebook Community: www.myfoodfreedomlifestyle.com  Work with me: www.sherryshaban.com/transform  Go deeper: www.makepeacewithfood.com  Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn

    46 min

  8. FEB 26

    How Fear Drives Binge Eating

    In this episode, I dive into one of the most overlooked drivers of unwanted eating: fear. I explore how judgment, self-berating, and a focus on outcomes can keep us stuck — and how curiosity can become your most powerful tool for breaking patterns. This conversation is about stepping into your nervous system, understanding cravings, and reconnecting with your natural state of curiosity — the very thing that fuels growth, learning, and freedom from emotional eating. 1. Judgment vs. Curiosity Notice how often we show up with: Judgment Anger Disappointment Self-berating Chasing an ideal version of ourselves through criticism rather than curiosity often blocks the results we want. Instead, try asking:“What if I approached my behaviors with curiosity instead of blame?” 2. Your Nervous System Holds the Answers Our nervous system stores: Hormonal programs influencing cravings Psychological programs from past experiences Environmental cues that trigger automatic behaviors Cravings are often context-dependent: On vacation in Mexico, nights are free from snacking. Certain environments reduce cravings for alcohol or cannabis. Understanding these patterns lets us ask why behaviors show up — without guilt or blame, just curiosity. 3. Childhood Curiosity as a Model As kids, every action was guided by curiosity:“What would happen if I did this?”“How would this feel?”“Let me try this.” Childhood games like jumping off couches or the “lava game” show fearlessness and curiosity were innate. As adults, we trade curiosity for control, fueling fear and unwanted eating 4. Fear Is the Hidden Driver Fear underlies almost every unwanted eating behavior: Nighttime snacking Skipping or restricting meals Mindless or emotional eating Binge eating Fear arises when we try to control everything instead of leaning into curiosity and exploring the unknown. 5. Shift from “How” to “Who ”Instead of “How do I fix this?”, ask: “Who can support me?” “Who can I reach out to for guidance?” This shifts energy from fear-driven control to curiosity-driven action. Trying to figure everything out alone takes longer and often produces less optimal results. Support guided by curiosity opens space for safety, learning, and freedom from self-sabotage. Key Takeaways Curiosity is your natural state; reclaim it. Fear drives unwanted eating more than willpower. Judging yourself blocks insight; curiosity opens it. Context and environment strongly influence cravings. Shift from “how” to “who” when uncertain. Journal Prompts Where am I approaching behaviors with judgment instead of curiosity? How does my environment influence my cravings and habits? When was the last time I acted purely out of curiosity as a child? Who can support me where I feel uncertain or fearful? How can I bring curiosity into my next eating or health choice? Closing Thought Curiosity is the antidote to fear. Approaching my nervous system, cravings, and behaviors with curiosity instead of judgment unlocks insight, freedom, and lasting transformation. Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally. Get Your FREE Guide Here: https://sherryshaban.com/hormones Listen to more episodes at www.makepeacewithfood.com/podcast or subscribe to me on Spotify, Podcast, and YouTube so you never miss an episode! Join my Facebook Community: www.myfoodfreedomlifestyle.com  Work with me: www.sherryshaban.com/transform  Go deeper: www.makepeacewithfood.com Share your biggest takeaway and tag me on Instagram, Facebook, TikTok, LinkedIn

    11 min
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Trailer

5
out of 5
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About

Why do we keep self-sabotaging when we know what to do? The Make Peace With Food Podcast goes beyond food freedom, neutrality, and intuitive eating to uncover what drives self-sabotage — from cravings and binge eating to how we cope with stress, past wounds, relationships, money, and life itself. Hosted by Sherry Shaban, creator of the Make Peace With Food™ Method, it explores the biology, psychology, and subconscious forces shaping behavior so you can create lasting change.

Information

  • Creator
    Sherry Shaban
  • Years Active
    2020 - 2026
  • Episodes
    351
  • Rating
    Clean
  • Copyright
    © Sherry Shaban
  • Show Website
    Make Peace With Food

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