Your Life Nutrition Podcast · Brittany Liberatore, RDN

Episode 106 - Why You're Not Losing Weight: Blood Sugar, Cravings & the Real Fix - REPLAY of My Interview On the Zero Doubt Podcast

·33 min·2 clips

Brittany's “urge timer” asks clients to pause 20 minutes before acting on a craving.

Holiday momentum is the problem. The conversation opens by naming how November and December can blur into sugar, stress, and skipped workouts, then sets up consistency as the way to keep moving toward health and nutrition goals without waiting for the new year. The answer is straightforward. A six-week Consistency Through the Holidays Challenge inside the Goal Getters group becomes the main thread, and the episode notes that it is the second time the challenge has been hosted because the first one was popular and successful. The tone stays practical. Rather than pushing a total overhaul, the episode keeps coming back to small, repeatable choices that can survive parties, busy days, and the usual snack-heavy chaos. Urges get attention. A detailed urge timer is described as a pause that helps someone step away from cookies, donuts, or any food that shows up in a moment of stress or impulse so they can check what they actually need first. Water comes first. Hydration is treated as the first thing to check because dehydration can feel a lot like hunger, and the guidance is to drink water, wait about 20 minutes, and then reassess before deciding to eat. That reset matters. The conversation also points out that simply removing yourself from the environment can make it easier to tell the difference between real hunger, emotional eating, and a passing craving. Protein keeps showing up. When the discussion circles back to sweets, it makes room for a higher-protein, more balanced meal or a smaller, more mindful portion instead of an all-or-nothing swing. Nothing here is dramatic. The advice stays steady and repetitive on purpose, returning again and again to hydration, balanced meals, blood sugar balance, and practical self-checks so the takeaway is hard to miss. The coaching stays warm. It sounds like a patient conversation with someone who wants the listener to feel encouraged rather than shamed, and who keeps translating the advice back into breakfast, snacks, workplace donuts, and everyday choices. The end goal is consistency. The episode keeps pushing toward a calmer, more realistic version of holiday eating, where a person can enjoy themselves, keep their habits intact, and head into the new year without feeling like they started over.

As heard by us

A practical holiday eating guide built around consistency, hydration, movement, balanced meals, and the urge timer.

The episode keeps holiday eating grounded in habit rather than drama. It treats the season as a test of consistency, not a reason to start over in January. Hydration, movement, and balanced meals stay at the center, and that narrow focus works here.

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Why you'd press play

When the holidays turn into a blur of sugar, stress, and skipped workouts, this gives you a steadier next move.

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