Dr. Deb Butler

02/06/2026

The chips hit the table.
Your brain immediately says: "Oh no. I can't control myself around these."
And you believe it.
Here's what I need you to understand:
It's not the chips. It's that thought.
That ONE thought—"I can't control myself"—is what makes the chips feel irresistible. It's what makes you feel powerless.
But you're not.
The food on the table isn't causing the problem. What you're thinking about the food is.
Watch this quick clip where I break down exactly what to do when this happens 👆 https://youtu.be/OsZXLkX5SE4

02/04/2026

I used to think potato chips had power over me.

Like, genuine power. If they were on the table, I was going to eat them. All of them. That's just how it was.

But here's what I know now after 30 years of doing this work:
The chips never had the power. My thoughts about the chips did.

You deserve to go out to eat without fear. Without the voice in your head saying "don't mess this up."

You're in charge. Always have been.

Listen now! www.drdebbutler.com/513

02/03/2026

A listener sent me this: "When tortilla chips or bread show up at the table, I feel almost compelled to eat beyond comfortable. Even if I don't order them."

Almost compelled.

That word stopped me. Because I've been there. And I bet you have too.

Here's what most people don't realize: that feeling of compulsion? It's not about the chips. It's about what you're already thinking about the chips before they even arrive.

In this week's episode, I'm reading her full letter and answering it in real time. Because her struggle is universal—and my answer might surprise you.

This one's for anyone who's ever felt powerless around restaurant bread baskets, fries, or chips.
Spoiler: You're not powerless. You never were.

🎧 Episode 513 is live now. www.drdebbutler.com/513

01/31/2026

When Angela described her old eating patterns, she said this:
"I didn't even realize I had a choice."

Hand to mouth. Automatic. Unconscious.

That hit me hard because I hear this ALL the time.

Women tell me they "can't stop" eating at night.

They "can't control" themselves around certain foods.

They "always" sabotage themselves.

But here's what Angela discovered—
She wasn't broken. She wasn't lacking willpower.

She just hadn't realized she was making a choice in the first place.

Three years later, she pauses before eating. She asks herself questions. She CHOOSES consciously.

And once you see you have a choice with food? You start seeing choices everywhere.

The job. The house. The relationships. All of it.

That's the transformation nobody talks about.

Hear Angela's complete story. www.drdebbutler.com/512

01/30/2026

When Angela said this, I got chills.
"I don't think there's been one day that I haven't remembered that phrase."

Me first out of love. Every. Single. Day. For three years.

That's what real transformation looks like—not a diet you start and stop, but ONE thought you practice until it becomes who you are. And from that? Her career changed. Her home changed. Her body changed.
Everything shifted.

Hear the full story—https://youtu.be/wiDQJbxtWsE

01/28/2026

"I don't think there's been one day that I haven't remembered that phrase."

Angela was talking about her compelling reason: "Me first out of love."

That ONE thought—practiced daily for three years—transformed everything.

Not just her weight (though she lost 30+ pounds).

Not just her eating (though she now enjoys treats without guilt).

Her entire life changed.

New career. New home. New relationship with herself. It's never been about the food.

The food is just the door you walk through to find yourself again.

Listen to the full episode—www.drdebbutler.com/512

01/28/2026

Three years ago, Angela would've eaten her mom's peanut butter fudge with guilt. Now? She calls it "a little piece of heaven" and actually enjoys every bite without the emotional baggage.

The difference isn't the fudge—it's how she thinks about herself.

Listen to how she got here. https://youtu.be/wiDQJbxtWsE

01/27/2026

Three years ago, Angela finished working with me.

I let my butterfly go, hoping for the best. Then she sent me a message that made me cry.

"Working with you was one of the greatest joys I've experienced from a personal development perspective."

But here's what got me—it wasn't about the 30+ pounds she lost.

It was about how she finally learned to put herself first. How she changed careers from hospice to oncology because she wanted to teach people how to LIVE, not just how to die. How she moved into a new home in nature. How she now eats her mom's peanut butter fudge with pure joy and zero guilt.

The weight? That was just the side effect of becoming her own best friend.

In this episode, Angela shares what life looks like three years after our work together. And honestly, it's better than I could have imagined.

If you've ever wondered whether lasting change is actually possible... listen to this. www.drdebbutler.com/512

01/27/2026

I see you scrolling through before-and-after photos, wondering if you'll ever be the "after."

Can I tell you something?

You're not a "before."

You're a woman who's survived 100% of her hardest days. Who's been putting everyone else first for decades. Who's been told her whole life that her worth is tied to a number on a scale.

And you're finally ready to question that story.

That's not a "before." That's courage.

The transformation isn't from Point A to Point B.

It's from treating yourself like you're last on the list... to treating yourself like you're your own best friend.

The weight? That's just what happens when you finally believe you deserve your own love first.

You're already worthy. The work is just remembering that.

01/24/2026

So many of you tell me you eat at night when you're not even hungry. But if you're not hungry, then what are you actually feeding?

We're diving into this so tune in now! www.drdebbutler.com/511

01/21/2026

01/21/2026

So many women tell me they "lose it" at night. They do great all day and then the evening hits and suddenly they're in the kitchen eating when they're not even hungry.

If this is you, these four slides might change how you see nighttime eating. It's not about willpower. It's about understanding what's really going on.

Swipe through and let me know which one hits home for you.
Listen here - www.drdebbutler.com/511