116. How to Rewire Your Brain to Stop Emotional Eating

 I sat down with my new friend, Holly Berton who is a former Chief of Staff in FBI Counterintelligence turned emotional eating expert. Holly shares how her childhood experiences, her high-achieving career, and her own struggles with emotional eating led her to develop a method using FBI-inspired tactics to overcome food obsession and cravings. Together, we get into the shame, the guilt, and the internal chaos so many high-achieving women feel with food, even when they "look" like they have it all together. This is not about willpower. This is about rewiring your brain and creating lasting change to stop emotional eating. If you've ever struggled with emotional eating or food obsession, this one is for you. Episode Highlights 03:40 – The truth about labels like "emotional eating," "binge eating," and "food addiction" 06:10 – What changed in our generation: discomfort, smartphones, and the loss of hobbies 09:40 – From puzzles and psychology to FBI counterintelligence and food patterns 14:25 – Holly's emotional eating story and her turning point with ice cream 20:45 – Why the health coaching education system missed the mark 23:25 – FBI-level tactics: patterns, blind spots, and threats applied to food 27:40 – The 3 S's: See It, Stop It, Shift It – a simple but powerful rewire method 33:30 – Dopamine, cravings, and why willpower doesn't work 37:00 – The karaoke study: how shifting emotions can change behavior 42:00 – Is it better to abstain or allow moderation? Here's how to tell 45:10 – How your identity impacts your relationship with food 48:00 – 8 questions to ask yourself if you're wondering whether you struggle with emotional eating 51:00 – Holly's special freebie: The Emotional Eating Tactical Blueprint  Key Takeaways Emotional eating affects women across all sizes, backgrounds, and levels of success Dieting and willpower won't fix what's rooted in survival patterns and coping Holly's 3-step "See It, Stop It, Shift It" approach helps rewire the brain and interrupt cravings The dopamine hit comes before the food hits your mouth, which is why you can feel out of control Identity and past trauma deeply influence eating patterns—it's not about laziness or lack of effort About Holly Holly Bertone is a certified health coach and former Chief of Staff at the FBI's Counterintelligence Division. After decades of her own emotional eating struggles and a high-pressure career, she now helps high-achieving midlife women take back control from food and cravings. Combining her background in behavioral analysis and neuroscience with her personal experience, Holly has built a powerful framework that empowers women to break free from emotional eating and finally feel in control.  Connect with Holly Get her Emotional Eating Tactical Blueprint free when you DM "blueprint" on Instagram! Instagram: https://www.instagram.com/holly.berton Website: https://www.pinkfortitude.com Free Blueprint: https://www.pinkfortitude.com/blueprint If this episode resonated with you: Share it with a friend who needs a mindset shift around food. Hit Follow or Subscribe so you never miss an episode. Leave a review — it helps other midlife women find this support.    Disclaimer: The information in this podcast is not intended to replace working with your doctor, medical provider, or mental health professional. It is for conversation, information, and entertainment only. Note: Some links may be affiliate links, and I may receive a small commission or sponsorship support at no extra cost to you. These partnerships help me keep the Emotional Eats Podcast going and allow me to continue creating free content to support you on your journey.     Hey Cool Girl, Welcome to the Collective for Midlife Reset and Support! Join Here:  https://www.skool.com/coolgirlcollective/ Join us for a  space to connect, learn, and grow with other amazing women over 40 who are navigating midlife — everything from hormones, menopause weight gain, post menopause and emotional eating to holistic healing, calming the nervous system, and rediscovering who you are in this season of life Connect With Kim: Emotional Eats Podcast: Emotional Eats Podcast:  https://podcasts.apple.com/us/podcast/emotional-eats-podcast-end-emotional-eating-weight/id1686639038 Website:  https://wellspringcounselingandhealth.com/ Instagram:  https://www.instagram.com/kimhynesmidlife/ TikTok:  https://www.tiktok.com/@kimhynesmidlife TikTok:  https://www.tiktok.com/@kimemotionaleats YouTube:  https://www.youtube.com/@Kimhynesmidlife   Want to improve your midlife focus or sleep?  Check out Brain.fm.  This app has help me be more productive, get the best afternoon powernaps and bring down my nervous system….fast.  Get 30 days for free here.  https://www.brain.fm/kimhyneshealth Get my favorite healthy Hot Chocolate (Organifi Chocolate Gold) here: https://www.organifishop.com/ Use code:  KIMH for 20 % off This dark chocolate tumeric tea helps promote relaxation and calm.  It's the perfect substitute for dessert and a great way to help promote sleep. Other links Kim receives commission on some of these products which are used to continue providing free content and produce the Emotional Eats Podcast. LMNT http://elementallabs.refr.cc/kimhynes ParaFy Parasite Cleansing Kit https://rogershood.com/ref/1961/ Code: KIMH