Hey there, and welcome back to the Inspiration2Grow Podcast — I’m your host, Lisa, your transformation and nutrition coach for women over 40 who are ready to rewrite their health story, reclaim their strength, and feel amazing in their bodies again.
Today’s episode is all about a topic that so many of us deal with, but often keep hidden or try to push aside — emotional eating.
If you’ve ever found yourself standing in front of the fridge after a stressful day… or reaching for a bag of chips or chocolate when you’re not even hungry… you’re not alone. Emotional eating is more common than you think — and understanding it is the first step toward changing it.
What is Emotional Eating?
Emotional eating is when we use food — often without even realizing it — to cope with how we feel, not because we’re physically hungry. It’s that urge to soothe sadness with sugar… to ease boredom with snacks… or to numb stress with late-night comfort food.
Now let me be clear: eating emotionally doesn’t mean you’re broken or weak. It means you’re human. But if it’s happening frequently — and it’s sabotaging your progress, your energy, or your confidence — it’s time to address it head-on.
How to Start Noticing It
The first step to managing emotional eating is awareness. Ask yourself:
Am I actually hungry, or just stressed, tired, overwhelmed, lonely, or bored?
Is food the first thing I reach for when emotions rise?
Do I eat quickly and feel guilt or shame afterward?
For example: maybe you had a tough conversation at work and found yourself spoon-deep into a pint of ice cream without even tasting it. Or perhaps after the kids go to bed, you reward yourself with wine and snacks — not because you’re hungry, but because you finally have time to unwind.
Sound familiar? You’re not alone — and you’re not powerless.
The Mindset Behind Emotional Eating
Often, emotional eating stems from a belief that we “deserve” a treat after stress… or that food will help us feel better — even when it never actually does. It’s a temporary fix for an emotional need that food simply can’t satisfy.
And the truth is: most emotional eating is triggered by habits and thought patterns we’ve been practicing for years. The good news? Just like any habit, it can be changed.
🎙️ Managing Emotional Eating: Strategies That Actually Work
Now that we’ve unpacked what emotional eating is and how to start recognizing it, let’s shift into the part that truly empowers you: strategies to manage it and replace it with healthier, lasting habits.
1. Pause Before You Eat
When you feel the urge to eat outside of your regular meals or snacks, hit the pause button. Give yourself 2–5 minutes to check in:
What am I feeling right now?
Am I physically hungry, or emotionally triggered?
Is food the answer — or is it just a distraction?
This simple pause creates space between the emotion and the reaction. And in that space, you get to make a conscious choice instead of acting on autopilot.
2. Build an Emotional Toolbox
You need tools other than food to soothe or manage how you feel. I call this your emotional first aid kit — things you can turn to instead of the kitchen. That might look like:
Going for a short walk
Journaling for 5 minutes
Calling a friend or voice-noting someone you trust
Stretching or doing a 10-minute Pilates session
Listening to music or a podcast (like this one!)
The goal here isn’t to suppress your emotions — it’s to channel them into something healing instead of harmful.
3. Fuel Your Body Consistently
A lot of emotional eating is actually triggered by under-eating or inconsistent eating. If you’re skipping meals, not getting enough protein, or going too long between meals, your body is already stressed — and that makes emotional eating harder to control.
Aim to eat every 3–4 hours with a good balance of protein, fiber, and healthy fats. When your blood sugar is stable, your cravings are easier to manage — and you’re less likely to reach for food as comfort.
4. Reframe the Reward
One of the biggest mindset shifts I teach my clients is this: you don’t need to “earn” rest, joy, or treats with stress or suffering.
Food doesn’t need to be the reward for a hard day — you are the reward.
Celebrate yourself with things that truly nourish you:
A hot bath
A walk in nature
A quiet 15 minutes with a book or meditation
Investing time in your health and growth
Food can be enjoyable — but it shouldn’t be your only source of comfort or pleasure.
5. Practice Self-Compassion
You will have moments where you emotionally eat. That doesn’t mean you’ve failed — it means you’re human. The key is to notice it without judgment and move forward with kindness.
Say to yourself:
“I see what happened. I understand why. I’m learning and growing. I’m still committed.”
This mindset keeps you in the game — and prevents one tough moment from turning into a spiral.
✅ Case 1: “Lisa, the Stressed-Out Evening Snacker” – Replaced Mindless Snacking with Intentional Rituals
Background:
Lisa, 47, worked full-time as an elementary school teacher and was also caring for her aging parents. Most evenings, after dinner, she’d collapse on the couch feeling drained and overwhelmed. She wasn’t hungry — but without fail, she’d reach for chips or cookies while watching TV, often finishing half the bag. It gave her comfort, briefly… but she’d end the night feeling guilty and bloated.
What Changed:
Lisa started by identifying her trigger: stress and depletion after a long day. Together, we created an evening transition ritual — a 10-minute walk, followed by herbal tea and 3 deep breaths before sitting down to relax. She pre-logged a small snack in her plan if she truly felt hungry, like Greek yogurt with berries or a protein hot chocolate.
She also swapped out TV three nights a week for a relaxing bath or light reading. These small shifts helped her stop turning to food as her only “me time.” Within weeks, her evening bloat and guilt disappeared, and she began sleeping better — another bonus!
✅ Case 2: “Carmen, the Lonely Late-Night Eater” – Replaced Isolation with Connection
Background:
Carmen, 53, recently divorced and living alone, found herself turning to food at night — often long after dinner. It wasn’t hunger. It was loneliness. She would eat cheese, crackers, and wine while scrolling social media or watching shows. She told herself it was “just a little treat,” but she often ate until she felt uncomfortably full.
What Changed:
Carmen’s transformation began by recognizing her deeper need — connection. We created a rule: no eating alone after 8 p.m. unless it was planned and mindful. She started scheduling short evening check-in calls with a friend or her sister — just 10–15 minutes of human contact.
She also replaced wine with sparkling water and fresh fruit, so the routine still felt indulgent. She kept a journal next to the couch to write down how she felt during the evenings. Her eating decreased dramatically once her emotional needs were met. She lost 6 pounds over the next month and, more importantly, began feeling proud and in control again.
✅ Case 3: “Angela, the Reward Eater” – Replaced ‘Deserved Treats’ with Real Self-Care
Background:
Angela, 42, was a busy mom of three who managed to fit workouts into her mornings — but by the end of the day, she’d justify overeating by saying, “I’ve earned this.” Her go-to reward was ice cream, often straight from the tub. She said it was the only part of the day that felt “just for her.”
What Changed:
We worked on reframing her belief: food isn’t the only reward. Angela started using a “self-care swap list” — a menu of enjoyable non-food treats, like:
20 minutes in her garden alone
Listening to her favorite playlist with noise-canceling headphones
Doing a short yoga stretch in her bedroom before bed
Getting a fancy face mask and doing a Friday spa night at home
She also started eating a protein-rich evening snack that left her feeling more satisfied: a protein mug cake or cottage cheese with berries. Over time, her cravings lessened, her body leaned out, and her relationship with food shifted from emotional to empowering.
Each of these women didn’t just “stop eating emotionally” — they replaced emotional eating with habits that met their real needs: stress relief, connection, and reward. That’s the heart of sustainable change.
Closing Encouragement:
You are not your old habits. You are not your cravings. You are not your toughest day.
You are strong, capable, and completely in charge of the direction your health is going.
This week, I encourage you to notice, pause, and choose. Emotional eating doesn’t have to control you — not anymore.
You’ve got this.
Until next time — keep growing, keep showing up, and remember: the real transformation happens from the inside out.
Thank you so much for spending part of your day with me. I’m Lisa Oberbichler — transformation coach, personal trainer, and Pilates instructor, passionate about helping women over 40 grow stronger, from the inside out.
If this episode inspired you or gave you something to think about, I’d love it if you’d share it with a friend, post it to your social media, or leave a comment or rating wherever you’re listening. Your support helps more women discover the show — and step into their own transformation journeys.
Your health, your strength, and your confidence truly matter — and I’m here to help you every step of the way.
If you’re ready for support, coaching, or just want to say hello, you can find me on Instagram @lisaoberbichlercoaching, or visit my website at inspiration2grow.com.
Your transformation means the world to me — and I’d love to help you make it happen.
Until next time, keep showing up for yourself. You are stronger than you think.