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In this episode of the ANEW Insight Podcast, we explore the tools, techniques, and 7/11 breathing technique that helps people break free from overeating and emotional eating. Psychologist and author Dr. Glenn Livingston returns to share practical strategies from his book Defeat Your Cravings—empowering listeners with methods to overcome cravings, manage guilt, and build lasting food freedom.

🔑 Episode Highlights

• How to start with one simple rule to build identity and resilience
• Using the 7/11 breathing technique to calm the nervous system and reduce cravings
• Spotting the lies of your “food monster” and reframing them with truth
• Why guilt and shame after overeating can fuel the next binge—and how to stop it
• Insights from Dr. Glenn’s landmark 40,000-participant cravings study
• How processed foods are engineered to hijack your brain and what you can do about it

⏱️ Episode Notes / Timestamps

00:00 – Welcome back with Dr. Supatra Tovar & Dr. Glenn Livingston

01:00 – The power of one simple rule to build sustainable change

04:00 – Mastering the 7/11 breathing technique to calm cravings

09:00 – Insights from a 40,000-person cravings study

12:00 – Guilt, shame, and how to turn them into responsibility

16:00 – Food industry tricks and processed food pitfalls

22:00 – Mindfulness, small changes, and self-awareness in eating habits

24:00 – How to find Dr. Glenn and his resources at defeatyourcravings.com
📚 Resources & Links

• 📖 Read my book Deprogram Diet Culture
• 🎓 Join the Deprogram Diet Culture Course for lasting food freedom
• 🎥 Watch full episodes on YouTube
• Social media links of Dr. Glenn Livingston: https://www.instagram.com/livingstonglenn/?hl=en, https://www.psychologytoday.com/us/contributors/glenn-livingston-phd, https://www.amazon.com/stores/author/B00RM133ZY, https://www.neverbingeagain.com/, https://www.linkedin.com/in/drglennlivingston

Subscribe to the ANEW Insight Podcast for more science-backed conversations on food psychology, emotional eating, and sustainable health. Follow us on social media and explore our resources to continue your journey toward freedom with food.

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!