#192 – Healthy Holiday Eating with Dr. Glenn Livingston
In this episode, Jill and Chris welcome back Dr. Glenn Livingston, psychologist, researcher, author, and creator of Defeat Your Cravings. You may remember him from Episode 155—or from his work helping thousands of people stop binge-eating, quiet food cravings, and rebuild a peaceful relationship with food.
Glenn draws on decades of research, including studies with more than 40,000 participants, and his own personal journey out of food addiction. His insights combine practical behavioral strategies with deep compassion for anyone struggling with overeating.
He returns to the show to talk about staying steady through the holiday season, navigating New Year’s resolutions, and how tools like GLP-1 medications fit into a long-term healthy lifestyle.
We discuss:
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Glenn shares an update on his work with Defeat Your Cravings, including coaching programs and group support for people wanting to break free from overeating.
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He talks about the personal turning point that led him from consulting for major food companies to focusing on the psychology of cravings and binge-eating.
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Glenn revisits the mindset shifts and daily practices that helped him finally overcome years of chronic overeating.
The holidays can be filled with pressure, temptations, and emotional eating. Glenn offers holiday eating strategies to stay in control:
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Predictive planning: how to decide ahead of time what you will and won’t eat—and why this removes decision fatigue.
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The power of boundaries: how establishing simple, clear rules (“I only have desserts on the actual holiday,” or “I eat sitting down and slowly”) can drastically reduce impulsive eating.
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Handling holiday triggers: how to deal with family pressure, endless buffets, travel routines, and nostalgia-driven overeating.
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Recovery strategies: what to do when you’ve gone off track—without spiraling into guilt or giving up for the rest of December.
Glenn breaks down how to avoid the typical “January 1st burnout” and how to make and keep New Year’s Resolutions:
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Start with identity shifts: instead of setting perfectionistic rules, step into the identity of the person you want to become.
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Use micro-commitments: small, consistent actions build confidence and momentum.
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Why “never binge again” works: Glenn explains his approach to separating yourself from cravings so you can make calm, rational decisions around food.
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Building a sustainable plan: how to set resolutions that support your long-term health without over-restricting.
With so many listeners exploring GLP-1 medications (like Wegovy, Ozempic, and others), Glenn discusses the GLP-1 Medications: How They Fit Into Behavior Change:
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How medication can reduce the “biological noise” of intense cravings—and why behavior change still matters.
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The role of structured habits: eating plans, meal timing, and trigger awareness make medications more effective.
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Why mindset is essential: GLP-1s can quiet cravings, but they don’t replace the psychological work of creating a healthy food identity.
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Long-term success: using medication as a tool—not the entire solution—for building a more peaceful, balanced relationship with food.
Links:
His website: Defeat Your Cravings
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