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In this week’s episode of the Breakthrough Emotional Eating Podcast, Kristin's unpacking two of the most powerful (yet underrated) tools for lasting change — gratitude and journaling.

She explore how your thoughts set off emotions that drive your actions — and how you can interrupt that loop before it leads to emotional eating. You’ll learn how simple daily routines can calm your nervous system, reduce food urges, and help you build the consistency and confidence that diets never deliver.

Inside this episode, you’ll discover:
✨ The TEA-Cycle that links your thoughts, emotions, and actions — and how to interrupt it
✨ Why gratitude raises dopamine and serotonin, helping you feel more content and in control
✨ How to retrain your Reticular Activating System (RAS) to notice the good instead of the negative
✨ How journaling empties your mind, reducing urges and anxiety around food
✨ The power of tracking your wins to build self-trust and momentum
✨ Three simple daily practices you can start today to reset your relationship with food

This episode blends all three parts of my 3 R’s to Food Freedom™ framework — Routine, Rewiring, and Radical Accountability — to help you create real emotional freedom with food.

🎁 Bonus Gift: Want my 20 Journal Prompts for Emotional Eaters
Head to my Instagram [@kristinjonescoaching].
If you already follow me, send me a DM with the word “GRATITUDE.”
If not, follow me first and then send the same DM — I’ll send your copy right to you! Or just click here to download your copy.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram...

Message me with comments or questions

Your body already knows how much food it needs—your job is simply to listen. In this episode, I break down one of the most powerful mindset shifts for ending emotional eating: learning to eat until satisfied, not full.

You’ll discover why this one change affects everything—your cravings, your energy, your sleep, and even your ability to trust yourself around food. Through my Three R’s to Food Freedom framework, I’ll show you how to build daily routines that reconnect you to your body’s natural cues, helping you slow down, savor your meals, and stop before autopilot takes over.

We’ll explore how to identify satisfaction in real time, balance blood sugar for steady energy, and release the old “clean plate” mentality for good. You’ll learn practical tools—like the one-bite-left practice and mid-meal check-ins—that help you retrain your brain and create calm, confident eating habits that last.

If you’ve ever struggled with overeating or second-guessing your hunger, this episode will help you find peace at the table—and freedom beyond it.

🎧 Listen now, try it at your next meal, and share this episode with a friend who’s ready to stop eating on autopilot.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram...

Message me with comments or questions

Food shouldn’t feel like a fight—and yet for so many women, it does.
In this episode of The Breakthrough Emotional Eating Podcast, I’m sharing The 3 R’s to Food Freedom—my signature system that I use inside my coaching program, Breakthrough To You, to help women end emotional eating and lose weight without diets, restriction, or relying on willpower.

This simple, brain-based framework is designed to help you finally make peace with food, trust yourself again, and create lasting change from the inside out:

✨ Routines that create change – Because your brain craves predictability. You’ll learn how to pre-decide meals to quiet the food noise, why eating to satisfied (not full) naturally reduces overeating, and how small habits like walking, hydration, and gratitude shift both your energy and identity.

🧠 Rewiring your mindset – I’ll show you how to uncover the hidden beliefs that keep you stuck, interrupt negative self-talk, and use practical mindset tools—or even hypnotherapy—to reprogram your brain for sustainable transformation.

💬 Radical accountability – This isn’t punishment or guilt. It’s about creating a supportive structure where honesty feels empowering, progress feels possible, and every choice moves you closer to the version of yourself who trusts her body and follows through with ease.

The 3 R’s to Food Freedom isn’t another diet—it’s a mindset and lifestyle shift that makes eating feel calm, confident, and sustainable. When your habits align with your values and your brain feels safe, the weight naturally follows.

If this message resonates, join the waitlist for my upcoming Breakthrough To You coaching program using this link.

And if today’s episode speaks to you, share it with a friend who’s tired of dieting and ready for freedom. Subscribe, leave a review, and let’s help more women break through the emotional patterns that have kept them stuck for years.

Connect with me online:

1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram...