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Sally Webster Podcasts

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Sally is a certified Health & Life Coach who helps women to change their habits so that they love how they eat, drink, and feel in their bodies. Her mission is to support women to feel calm, in control and empowered around food and alcohol. This weekly podcast shares her approach to create lasting and loving habits.
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Can we learn to make smarter choices? Listen in as host Katy Milkman--behavioral scientist, Wharton professor, and author of How to Change--shares stories of high-stakes decisions and what research reveals they can teach us. Choiceology, an original podcast from Charles Schwab, explores the lessons of behavioral economics to help you improve your judgment and change for good. Season 1 of Choiceology was hosted by Dan Heath, bestselling author of Made to Stick and Switch. Podcasts are for inf ...
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If you're curious about what happens in my signature 1:1 coaching programme, listen to this episode to find out how it could help you change the eating and drinking habits that are keeping you from feeling your best. To find out more about the programme, click here > To book your free consultation call, click here > To read testimonials, click here…
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We've all got that back-to-school feeling and it's a great time of year to capitalise on your natural motivation. In this episode, I explain the top three things you need to stop doing (and thinking) to achieve your weight loss goals this Autumn, and encourage you to make your weight loss goal more robust and compelling. Plus I share some journal p…
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We've all been there. Maybe you fumbled a line in a presentation. Or tripped on a shoelace. Or suffered a bad hair day. It can feel like the whole world is watching you—and judging you—in those embarrassing moments. But are people paying as much attention to you as you think? In this episode of Choiceology with Katy Milkman, we explore why we tend …
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Do you have a clear vision of the person you want to become? Of how she looks, feels, thinks and acts? Of how she spends her time? The things she says yes to and the things she says no to? What she believes about herself? What she wants you to know is possible? To create a new reality for ourselves, we have to do things differently than we've been …
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Do you think it’s restrictive to keep watch of your diet and weight? Do you keep chopping and changing your approach with fluctuating weight outcomes and lots of mind chatter about food and eating? Do you constantly lose weight and then put it back on or feel like you’re always battling the same ten pounds? If so, this is a brilliant episode which …
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In this episode, I explore how connecting with the neutral facts of the situation that's triggering you, as well as the outcomes (life experience) your actions will create for you, helps you to self-coach in the moment and meaningfully change the way you're thinking about any situation you're in. It's about taking back your power. Start asking thes…
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You've probably been in situations where multiple friends recommend the same product. It must be great, if everyone is talking about it, right? But then you find out that those friends had all just seen the same product on a popular TV show. What seemed like independent recommendations really came from a single source. In this episode of Choiceolog…
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In this episode, I give you practical tools and mindset shifts so that you can experiment with stopping eating when your body has had enough. This side of the story can be harder to connect with than eating for hunger. The cues are less obvious and the brain can take over. But it's so worth your exploration and attention. If you find yourself alway…
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You know I love to think about naturally slim people (!) and how they think about their bodies and food in a helpful, empowered way. In this episode, I encourage you to use the naturally slim mindset as your guide on holiday where there's an abundance of different food which you get to enjoy. The problem comes when we over-consume it because of our…
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It's a new season of Choiceology, an original podcast from Charles Schwab. New episodes arrive every two weeks, so please follow us in your favorite podcasting app. Important Disclosures The comments, views, and opinions expressed in the podcast are those of the speakers and do not necessarily represent the views of Charles Schwab. Data contained h…
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In this new quickie summer series, I'm exploring topics that will help you take positive and empowered action as you navigate a change of routine and different obstacles than you're used to. Today I'm exploring how to practise self-kindness (which is completely essential for lasting eating habit change) and increase your discernment over what you'r…
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Do you ever wonder what to eat each day and how to build your plate so that you feel consistently energised and can maintain your weight loss results? I talk you through a typical food day which is focused around maintaining my weight loss and optimising body composition (muscle mass v fat mass). Whilst I go into more details about the food itself …
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In reality, weight loss is the easy part. It’s maintaining the weight loss that’s the tricky part. That’s why so many diets exist! In this episode, I go through some of the reasons why weight loss maintenance can be challenging and new ways to navigate those challenges so that you can sustain the amazing hard-earned results you’ve created. If you’r…
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A client said today that she now realises it's not her weight that bothers her the most (which she used to think it was), it's when she eats in an unkind or distrusting way. When she feels like she's let herself down. This episode explores why it's so important to be able to depend on yourself to follow through with what you say you want for yourse…
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In today's episode, I talk about what commonly trips people up when creating permanent weight loss. We cover not planning; not taking responsibility for what you want and your actions; disconnecting from your body through the scales/comparison with others/the instagram discover page(!); failure intolerance; and believing every thought you think. Th…
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In this episode, I cover the behaviours that make us regret how we’ve eaten and drunk on holiday. And give you practical tools to better understand what you want your outcomes to be. A sneaky dieter’s mindset will trip you up on holiday and lead to misaligned eating that frustrates you. An empowered and loving mindset, which is tuned into your body…
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We've explored this topic around the Christmas holidays before but a client asked me to recap on how to navigate comments from friends and family about what you are and aren't eating! I explore how to reframe these comments (or your imagined perception of what's being thought) so that you react in the most empowered way possible, showing compassion…
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I read Women Food & God by Geneen Roth last week and found it incredibly powerful. It's always comforting to hear from other women about what it's like to be an emotional eater and how to truly change that instinct and behaviour for good. Geneen is funny and honest and it's an easy read. In this episode, I share a few of the concepts Geneen talks a…
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A client asked me to talk more about my planning mindset so here I am explaining what my mindset has always been around daily food and drinks planning and how to make it work for you. I truly believe this tool is crucial to helping you drop diet mentality and become the eater and drinker you've always wanted to be: feeling at peace around food/alco…
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It's not about the food but about why/how we're eating it. Learning to focus on improving the energy behind you're eating will be the thing that changes everything for you and your body, and it starts with deciding to step out of the diet cycle for good. In this heartfelt episode, I explain why you need to stop dieting if you want to be consistent …
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This episode kicks off a bonus series where I asked clients what they'd like podcasts on! I explore how we can tell the difference between true hunger and cravings, and why that can feel harder in the evenings. And I give a practical tool (spoiler alert: it involves boiled eggs!) to start exploring what's really going on for you so that you can bec…
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Do you find yourself having the same cravings at the same time every day/week?! Are you sick and tired of them?! If so, listen to this episode where I explain a powerful visualisation that will help you get through to the other side of the craving without rewarding it -- knowing that the more you can do that, the quicker you'll extinguish the unhel…
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This episode covers the energy that you need to have when creating your protocol and how to write one which feels compelling and motivating. Instead of writing out another diet, I want you to write an identity-based protocol about the eater and drinker you want to embody for the rest of your life. This is how you can leave the quick-fixes and fad d…
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Were you the kind of kid who devoured all your Halloween candy in one sitting—or savored it daily until, somehow, it was Easter? And when it comes to bad news, do you prefer it all at once or with some time in between? Turns out, the way we bundle or separate life's highs and lows can influence our happiness. In this episode of Choiceology with Kat…
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Nothing everything goes back to our childhood! I know that many of us developed unhelpful eating and drinking habits during the covid lockdowns that have felt particularly hard to change. We placed a lot of importance on food and alcohol as entertainment and solace, fun and relief. Drink on a Monday at 4pm? OK! Cake for breakfast? OK! Three course …
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Katie is a book marketing expert who works with authors and publishers to build effective marketing plans. I loved picking her brain on how she built her successful freelance business. She offers fantastic insight that will help those of you that are considering making the jump or have already done so. We talk about: What to consider when going fro…
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Would you pay more for a car with 29,999 miles than one with 30,000? The answer should be no—it's a negligible difference, after all—but research shows that people often do pay more than they should for cars that are just short of certain odometer thresholds. In this episode of Choiceology with Katy Milkman, we look at why a price or an age or a te…
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If you feel like you're constantly going to battle with your urges and cravings, this is the episode for you! We explore why resisting the urge causes us more problems, and why allowing the urge is the goal. I also touch on labelling food as "good" or "bad" and why it's so unhelpful! Urge management is a skill which you can start mastering today. H…
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Streaks have long been logged in the world of sports. And for tracking habits, like daily writing. But now apps encourage us to keep streaks going for just about anything. Messaging friends, learning new languages, meditating, exercising, you name it. In this episode of Choiceology with Katy Milkman, we explore the motivational power of streaks. An…
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This week, I have the pleasure of chatting with Consultant Psychiatrist Dr Ian Martin about ADHD and how it can impact our eating (and drinking) behaviours. Dr Martin explains what ADHD is, how it most commonly presents in women in their 30s, 40s and into menopause, and how best to create eating habit change for those with ADHD. We discuss self-cri…
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Do you regularly eat when you're bored, stressed, happy, angry, sad? Do you regularly eat when you're not physically hungry but want the act of eating to soothe and comfort you? If YES, this is the episode for you. I share why I think changing your goal from weight loss to stopping buffering can be much more compelling and effective in helping you …
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First-born children tend to believe that their parents were harder on them than their siblings are willing to grant. Football fans take disproportionate note of the challenging games on their team's schedules. We're wired to interpret our challenges as bigger than our advantages, even if the reality is more balanced. In this episode of Choiceology …
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In this short episode, I read a poem by Jeff Foster about what we really want in life. I like the idea of considering your cravings and desire for food and alcohol through the lens of this poem, thinking about what might be lacking in your life, and how to see abundance in the present moment that you're in. I'm wishing you all a beautiful Easter an…
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Is it ever possible to see the world objectively, as it is? Turn on the news, open social media, engage with that family member at Thanksgiving, and it appears to some the answer is yes. But what if our biggest blind spot is thinking we don't have a blind spot? In this episode of Choiceology with Katy Milkman, we look at how we can easily be fooled…
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If you've ever smoked, you know how strong your desire can be for a cigarette. And if you've quit smoking, you know it's normal to sometimes still fancy one and like the smell! The key is to not panic in those moments thinking your desire for a cigarette is a problem or has to mean you start smoking again! In today's episode, I explain how I smelle…
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Do you have a running to-do list which just seems to grow? Do you have big goals that feel like they keep moving further from you? Does perfectionism and fear of failure hold you back from going after what you really want? In this episode, I share my guide to using your calendar in a systematic way so that you start achieving the outcomes you want …
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WE MADE IT! I've been surprised by how emotional today has felt and the deep sense of accomplishment which is moving through me. In this final episode of the alcohol-free series, I share what I'm doing next with alcohol and why, and encourage you to explore what you might want for yourself -- because only YOU know what's best for you. X sallywebste…
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In this episode, I take a step back from talking about weight loss and eating habit change to help you establish what you really want in your life and what you need to do to achieve it! It's a powerful episode that encourages you to start leaning on your ability to create a deliberate mindset rather than listen to the limiting thoughts that keep yo…
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Workplaces often rely on numerical ratings for performance reviews. Election debates focus on poll numbers and approval ratings. Your watch counts your steps in a day. Numbers increasingly influence our decisions. In this episode of Choiceology with Katy Milkman, we look at our very human tendency to fixate on digits even when words or graphs repre…
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Do you find that you're inconsistent with writing your daily food and drinks plan? Only doing it when you feel like it or avoiding it because it feels hard or pointless? This episode covers some (not all!) of the reasons why you might not be writing your food and drinks plan so that you can uncover what's really going on for you. This simple tool i…
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In this packed episode with career coach (and dear friend) Abby Hughes, we dive into: - what imposter syndrome is, why women commonly experience it, and how to navigate it - setting realistic goals to match the different seasons of your career journey - overwhelm and burnout (how to recognise and address them) - changing the areas where you're stru…
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This episode explores the concept of body gratitude and what it could mean for your eating and drinking behaviours. When you focus on body gratitude, you don't tear yourself apart each day hoping that the unkindness will make you finally follow your eating plan or lose weight. You focus on all the things your body does for you and how you can repay…
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I can't believe we're nearing day 365 of being alcohol-free! A week of skiing with my eldest son brought up unexpected challenges and has helped me to consider what I want to do on day 366. I think I know what I want to do now... but curiosity and open-mindedness is the name of my game... sallywebstercoaching.com…
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Talking to yourself in an unkind and unhelpful way is something we don't always recognise we're doing. This episode explores how this default, unkind, b*tchy behaviour, limits our ability to change our eating and drinking habits. If you want this weight loss approach to work, you've got to DECIDE to not do this to yourself anymore. This doesn't mea…
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Exciting news! I have a new 1:1 offer available to my amazing podcast listeners. 90 minute Pillars & Protocol Session In this 90 minute deep dive session, I will: take an eating and drinking audit to better understand your current health and habits go through each of the four pillars to establish where you might be getting stuck and give you practi…
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