new years resolutions Archives

#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:

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.
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.
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:

Predictive planning: how to decide ahead of time what you will and won’t eat—and why this removes decision fatigue.
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.
Handling holiday triggers: how to deal with family pressure, endless buffets, travel routines, and nostalgia-driven overeating.
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:

Start with identity shifts: instead of setting perfectionistic rules, step into the identity of the person you want to become.
Use micro-commitments: small, consistent actions build confidence and momentum.
Why “never binge again” works: Glenn explains his approach to separating yourself from cravings so you can make calm, rational decisions around food.
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:

How medication can reduce the “biological noise” of intense cravings—and why behavior change still matters.
The role of structured habits: eating plans, meal timing, and trigger awareness make medications more effective.
Why mindset is essential: GLP-1s can quiet cravings, but they don’t replace the psychological work of creating a healthy food identity.
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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I’m starting this year by making 2020 commitments. I guess it is kinda like resolutions, but I’m following Jill’s lead of selecting 3 words for the new year.

Before I jump into 2020, a quick summary of 2019. Last year was okay when it comes to work outs, but not great. The hardest part was no running, but I had made that commitment to myself. Honestly I really miss it and may do a bit of it in 2020, but it won’t be a major focus.

My daily calorie burn in 2019 was an average of 25 calories less than in 2018 (according to my FitBit.) It’s not that I didn’t get enough exercise, I actually spent more active time, it’s just I didn’t run and I did a lot more yoga:

Outside bike-riding: 523 miles (down from usual of over 700 a year)
Walking the dog: 55 miles
Spinning classes: 41
Yoga classes: 38
Strength circuit classes: 21
Kayaking: 3

Moving into Next Year by Making 2020 Commitments

2019 was a very good year but I’m ready to look forward. Here are my 3 focus words for 2020:

Grateful – Focus on gratitude. Count my blessings, hug my loved ones and try to look at the good side of situations. It’s too easy for me to get fixated on what is not going well and ignore the 99% of how lucky I am. While I don’t want to be overly pollyanna-ish (I’m naturally opimistic), I do want to be sure not to miss the good things that come from difficult situations. (A good friend calls them growth opportunities.)

Cue – After re-reading the book on building habits, I’m going to focus on the cue to the habits, more than the actual routine or reward. Set a reminder on my phone to take my vitamins. Put out exercise clothes the night before for the next morning. Make my to-do list at the end of the workday.

Declutter – Let go of the things that are too worn, outdated, I don’t need or don’t bring me joy. Finish the projects I start. Discard or donate the things that I’m no longer interested in. In my mind, this word somehow ties in with letting go of procrastination.

For instance, years ago in my 30’s and 40’s I thought for sure I’d want to be working on quilts. Ha! Funny. Although I did more than 11 or 12 quilts before my kids were born, instead of wanting to curl up on the couch and quilt when I got older – instead I now want to be outside, riding my bike, walking the dog and enjoying the weather. Anyone interested in taking over my quilting stash?

I’m also looking at slight changes in my eating. I started some of this before the new year, but have been watching to see the effects.

Are you making any changes for 2020? Have a 3 word focus? Slight changes or a big move? Let me know how you’re doing by sending an email (chris@becomingelli.com) or leave a voice mail (330-970-6662) or leave a comment below.

Healthy Holiday Eating with Dr. Glenn Livingston

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Making 2020 Commitments

Podcast Recommendation:
Women in the Middle® with Suzy Rosenstein