In today’s episode. we’re diving into a short, science-backed toolkit to help you walk into holiday gatherings feeling grounded, confident, and fully in control of your choices — instead of swept up in food pressure, family dynamics, or old emotional patterns.

You’ll learn the exact physiological, psychological, and nervous-system strategies that prevent overeating, protect your mental health, and reinforce your boundaries with strength and self-respect.
Whether you’re a female athlete, a high-performing woman, or someone working on your relationship with food, this episode will help you stay aligned with your goals while still enjoying the season fully.

And if you’re ready for deeper coaching and ongoing support through the holidays, the next cohort of the Empowered Athlete Academy begins December 7th.

What You'll Learn:

• The science behind holiday overeating
• How to use protein + fiber to control appetite
• The 20-minute satiety rule
• The “Balanced First Plate” method
• Nervous system tools for family interactions
• How to anticipate and navigate emotional triggers
• The power of setting 1–2 non-negotiables
• The “Pause Before Yes” technique
• How to protect your energy in overwhelming environments.

Episode Resources:

>>> Click Here to Apply to The Empowered Athlete Podcast. Enrollment closes December 5th. <<<

The Women's Grappling Collective (WGC) - A monthly membership designed to support female grapplers in their health, performance, and lifestyle. Join here to become a founding member for only $14.99/month (limited to 50 spots)!

The Performance Blueprint – A Self-paced course to help you create aligned, sustainable habits that actually stick. This program takes you on a journey through the Wheel of Performance where you'll learn how to break toxic patterns and create healthy habits in the areas of training, nutrition, mindset, self-care, recovery and sleep. This framework will help you break the burnout cycle and feel more empowered and balanced in your life -- which will inevitably lead to improved performance in jiujitsu. ⁠Click here to read more.⁠ 

Podcast Links:

Instagram: https://www.instagram.com/bodybybossllc
Anchor: https://spotifyanchor-web.app.link/e/638O1ZWIiBb
Spotify: https://open.spotify.com/show/1I51iEgw8qQ6QQpcG2zUK5?si=e6faa04317b24fa1 

Apple: https://podcasts.apple.com/us/podcast/the-empowered-athlete/id1692030579