The holidays can be extremely triggering, especially when you're working on your relationship with food and your body.

You might feel stressed going to family get-togethers because you expect certain people to make comments about your weight, food choices or have non-stop conversations about dieting.

Your stomach drops. Your face gets hot. You suddenly feel watched, judged, or like you have to defend yourself.

Maybe it’s a “Should you be eating that?”

Or “Did you gain weight?”

Or “Wow, going back for seconds?”

In this episode, I'm going to walk you through different ways you can navigate those triggering comments and conversations, so that you can feel more confident around food, calmer in your body and more secure holding your boundaries - even when people around you don't get it.

Inside this episode, you’ll learn:

• Why food and body comments from family trigger such a strong reaction

• The real reason it’s not actually about you (and what to remember in the moment)

• How generational diet culture programming shows up during the holidays

• The most common types of comments that activate food anxiety

• How to prepare before you walk into an event so you feel grounded

• What to actually say in the moment (scripts you can steal)

• How to self-regulate when your nervous system flips into fight, flight, or freeze

• Three ways to redirect, set boundaries, or remove yourself peacefully

• How to stop giving your power away and stay connected to yourself

• Strategies to prevent post-event overeating or bingeing triggered by stress

• Why building internal confidence shifts everything long-term

Join my newsletter to enter the 3-year podcast anniversary giveaway and get weekly support:

👉 site.sabrinamagnan.com/newsletter

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

Perfectionism isn’t just about color-coding your pantry or needing straight-A’s. It’s the quiet, relentless voice that tells you you’re never doing enough, being enough, or eating “good” enough.

In this episode, I sit down with Jennifer Delliquadri, a Midlife Fitness Coach who helps women rewrite the stories they’ve been telling themselves about their body, their habits, and what’s truly possible after 40. Her work blends mindset, movement, and mindful habit change to help women build strength, confidence, and ease in their bodies—without burnout or perfectionism.

Together, we unpack how perfectionism hides behind control, over-functioning, and “doing everything right,” while silently fueling anxiety, food obsession, and dissatisfaction in your body. Jennifer shares her own powerful story of hitting burnout, rediscovering herself in midlife, and learning how to feel good in her body without chasing numbers, rules, or approval.

You’ll learn how to:

• Recognize the sneaky ways perfectionism shows up in your health and eating habits
• Rebuild trust with your body (even when it’s changing in midlife)
• Stop turning every wellness goal into another “project” to perfect
• Bring curiosity and compassion into your food and body journey
• Start feeling good again—without guilt, control, or overthinking

If you’ve ever thought, “I’m doing everything right… so why don’t I feel better?” — this conversation will be the wake-up call you didn’t know you needed.

Tune in if you struggle with:

• All-or-nothing thinking around food or exercise
• Feeling disconnected from your body after years of dieting or overachieving
• Midlife body changes, perimenopause, or burnout
• Letting go of control and trusting yourself again

Connect with Jennifer:

Instagram

Tik Tok

Subtle Shifts Podcast

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

Let's be hones...December is challenging. You might find yourself more anxious around food, thinking about your body more, overeating more often or slipping back into old patterns you thought you were done with.

Let's talk about why.

It's not because you're failing.

You’re not going backwards.

You’re not suddenly terrible at intuitive eating.

There's just so many unique challenges that come with the month of December that most people don't talk about.

In this episode, I’m breaking down the 6 real reasons why food feels harder at the end of the year. These reasons have nothing to do with willpower… and everything to do with your nervous system, emotions, routine, and the pressure you’re carrying.

If you're asking yourself things like...

• “Why am I binge eating during the holidays?”
• “Why do I overeat at night in December?”
• “How do I stop emotional eating when I'm stressed?”
• “Why am I thinking about food ALL THE TIME?”

…this one’s for you ❤️

Send me a DM on Instagram @sabrina.magnan.health and tell me which reason hit the hardest. I love hearing from you!

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

If you’ve ever felt yourself clenching your way through life - micromanaging every detail, obsessing over getting it “right,” trying to predict every possible outcome so nothing feels scary or uncertain - you already know how exhausting the grip of control can be.

It feels like you’re holding everything together… while quietly falling apart inside. You don't trust yourself, others or the world around you.

And yet, letting go?

That somehow feels even scarier.

In this episode, we’re unpacking that push-pull dynamic - the part of you that wants more peace and freedom, and the part of you that’s terrified to release the reins.

You’ll hear the real story of a moment that shoved me right into the heart of my own control patterns, and the unexpected experience that finally helped me soften, surrender, and trust myself in a deeper way.

Together, we'll dive into it:

• The hidden link between perfectionism, anxiety, food obsession, and the need to control
• How your nervous system decides what feels “safe” and why it resists change
• Why you default to micromanaging food, your body, or your routine
• The breathwork moment that cracked something open for me
• Small, low-stakes ways to practice letting go in everyday life

Letting go isn’t one dramatic leap.

It’s a series of tiny releases.

And those small shifts slowly rewrite everything.

I hope this episode brings you the permission, compassion, and practical tools you’ve been needing.

If it resonates, send it to someone who also lives in “hyper-vigilant, must-hold-it-all-together” mode. They’ll feel so seen.

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

What if your struggles with food and body image weren’t really about food or your body at all?

In this powerful conversation, I’m joined by author, TEDx speaker, reiki Master and body-love coach Marla Mervis-Hartmann to explore the deeper layers of healing - where spirituality, self-compassion, and divine connection meet our relationship with food.

Together, we talk about:

✨ Why dieting and shame are never meant to work—and what actually does

✨ How spirituality can bring waves of compassion, forgiveness, and hope to your healing journey

✨ The difference between ego-driven “instant gratification” and true soul-aligned pleasure

✨ How to become your own best friend (instead of your own bully)

✨ Practical ways to slow down, reconnect to your intuition, and invite spirit into those moments when food feels overwhelming

This isn’t just about stopping the binge–restrict cycle. It’s about remembering that you are guided, held, and already enough - exactly as you are.

If you’ve ever feared that being “too nice” to yourself will mean you’ll lose control, this episode will completely reframe the way you approach self-love, food, and life.

Connect with Marla:

📖 Befriend Yourself (book)

🌐 loveyourbodyloveyourself.com (free course: Breaking the Cycle of Emotional Eating)

📲 Instagram: @loveyourbodyloveyourselfalways

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

Being triggered... sucks. A LOT.

It feels like your whole body gets hijacked in an instant, as if an old wound you didn’t know was still there suddenly grabs the wheel and convinces you you’re not safe.

And if you've been in situations lately that have sent you down an anxiety spiral, you're not alone friend.

In this episode, I’m taking you behind the scenes of a very real, very human moment that pushed me right up against the edge of my comfort zone. The kind of moments where your nervous system feels like it’s sprinting a marathon, your ego is giving you terrible advice, and your brain decides to resurrect a bunch of old insecurities you thought you buried years ago.

Fun times.

But here’s the truth I want you to walk away with.

Your triggers are not punishments. They’re invitations.

They’re here to help you see the thoughts, beliefs, and survival patterns that are still running the show… so you can finally let them go.

Inside this episode, we get into:

• Why you get triggered by things you swear you’ve already worked through
• How your nervous system responds to fear, food, body image, social situations and feeling “not good enough
• The real reason your ego tells you to stay home, avoid the event, cancel the dinner and shrink your world
• How to pause, regulate, and shift your perspective when you’re spiraling
• Why your healing and identity expansion will ALWAYS bring up discomfort
• How to turn triggering moments into proof of your growth instead of evidence you’re broken
• What it actually looks like to let go of control so you can cultivate self trust and emotional regulation
• How this relates to intuitive eating, body image healing and breaking out of old food patterns

This is the episode I wish I had 10 years ago when I felt like every difficult emotion meant I was “failing.”

You’ll leave with a whole new way of seeing your triggers… and a lot more compassion for the parts of you that are still learning to feel safe.

If this episode resonates, send it to someone in your life who’s also on a healing journey, or message me on Instagram so we can chat about it. I love hearing what hits home for you.

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

If you’ve ever felt anxious skipping a workout, guilty resting, or found yourself “earning” food through exercise, this episode is for you.

Today, we’re unpacking exercise addiction: what it really looks like, how to recognize when your relationship with movement has crossed the line, and most importantly, how to begin healing it so that you can move your body in a way that feels good, is flexible and is rooted in self-love not fear.

Because yes, exercise can be incredible for your physical, emotional, and mental health. But when it’s driven by guilt, fear, or control, it can quietly start doing more harm than good.

In this episode, I’m sharing:

• 7 specific signs your relationship with exercise might be unhealthy
• Why it’s so important to heal this pattern (and how it connects to food, body image, and self-worth)
• The 3-step process to rebuild a healthy, peaceful, and flexible relationship with movement - one that’s rooted in love, not punishment

If you’ve ever wondered:

• “Is it okay that I feel anxious missing a workout?”
• “How do I stop exercising out of guilt?”
• “Can I trust myself to rest without losing motivation?”

You’re going to want to hear this one.

Because true health isn’t about how often you move—it’s about the energy behind why you move.

Resources Mentioned

Grab my free Body Respect Guide at sabrinamagnan.com/bodyrespectguide. It’s packed with powerful tools to help you release guilt and start feeling safe in your body again.

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.

If you can’t stop doing mental math every time you eat - adding up calories in your head, planning your next meal based on what you’ve already had, or feeling anxious when you don’t know the numbers - this episode is for you.

Today, I’m walking you through my 5-step process to stop mentally counting calories so you can finally eat from a place of trust instead of control. You’ll learn how to calm the anxiety that shows up when you’re not tracking, how to retrain your brain to focus on what your body needs rather than what the numbers say, and how to enjoy food again without guilt.

I’ve been there - I used to track everything in MyFitnessPal, and I could tell you exactly how many calories were in a tablespoon of peanut butter. Even years later, that information is still tucked away in my mind... but it no longer controls me. That’s the kind of freedom I want for you.

Inside this episode, you’ll learn:

1. Why your brain clings to calorie counting even when you consciously want to stop
2. How meditation and mindfulness help you gain control over your thoughts (and stop believing every anxious thought your brain throws at you).
3. How to identify and challenge the calorie-counting thoughts that trigger guilt, fear, and “I’ve ruined everything” moments.
4. A simple reframing practice to come back to the present moment and ask, “What do I want right now?” instead of “What should I eat?”
5. Why repetition rewires your brain , and how practicing these steps daily slowly quiets the mental calorie math for good.

Resources mentioned

✨ Grab my FREE Food Freedom Playlist: My top 3 podcast episodes to help you get started on your food freedom journey → sabrinamagnan.com/free-podcast-playlist

✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today

📲 Follow me for daily tips & resources on instagram! @sabrina.magnan.health

💌 Get on my Food Freedom Weekly Newsletter here: https://site.sabrinamagnan.com/newsletter/

🤝 Ready to get support in healing your relationship with food and your body? Join my signature program, Food Freedom Academy 2.0, to have step-by-step guidance, accountability and support.