Dr. Deb Butler

Are you still trying to lose weight after all these years? Is menopause making it HARDER than EVER? Dr. Deb is a seeker of life.

Get a jumpstart on losing weight in menopause with my free guide 👇 Dr. Deb Butler is a board certified chiropractor and acupuncturist, as well as a certified nutritionist and master weight loss- and life-coach. She helps women who are going through menopause end their struggle with weight — ultimately helping them reconnect with and manifest their truest desires — FINALLY! With additional life-coach certification through both Martha Beck and Brooke Castillo, Dr. Deb helps women learn to embrace and enhance their life experiences — from over-stressed executives and stay-at-home Moms, to those experiencing menopause (and a lot more in-between). Dr. Deb utilizes a blend of brain science, nutrition, physiology, life coaching and life lessons, teaching that REAL weight loss — lasting weight loss — starts from the inside out. She loves spending time with her husband, family and her dog, Baron. She enjoys hiking and being in nature whenever possible. Her favorite thing is to have you “reach out” and ask her anything!

11/13/2025

You know what's wild?

I've worked with incredibly smart women—doctors, lawyers, executives—who can solve complex problems at work but completely fall apart when someone brings cookies to the office.

High IQ? Check.

Emotionally intelligent? Absolutely.

Still gaining weight every holiday season? Unfortunately, yes.

Here's what I realized: there's a third quotient nobody talks about. And it's the one that actually determines whether you walk away from Thanksgiving dinner feeling proud or defeated.
I'm calling it your MQ—your Mindfulness Quotient.

In this week's episode, I walk you through a simple scenario: You're getting ready for a holiday party and you're a little hungry. What you think in that moment? It literally predicts everything that happens next.

Most women choose one of two paths that feel totally logical in the moment. Both lead to overeating.

There's a third option—the one naturally thin people use without even realizing it.

Want to know which path you're on?

Link in comments 👇

What's your go-to thought before a party? I'm genuinely curious.

11/08/2025

What if the reason you think you “don’t like to exercise”…has nothing to do with exercise at all?

It might just be the thoughts you have about it. Thoughts like “it’s too hard,” “I don’t have time,” or “I’ll start tomorrow.” Those thoughts stop you long before your body ever gets the chance to move.

So here’s my challenge for you today: Make your minimum ridiculously easy.

If it’s walking, set your goal at 10 minutes. Five minutes out, five minutes back. That’s it.

Because when your minimum is easy, your brain can’t talk you out of it.

Put it on your calendar.
Do it no matter what.
And before you start, notice how you feel on a scale from -10 (low energy) to +10 (great energy).

Then check again when you’re done.

You’ll see that your number almost always goes up—because movement creates energy, not the other way around.

And when you train your brain to notice how good it feels, it’ll want to take you out again tomorrow.

Try it this week—and tell me in the comments what your “ridiculously easy” minimum is!

Tune in to the 500th episode of my podcast! www.drdebbutler.com/500

11/08/2025

You know that moment when you're "STARVING" and suddenly a pretzel roll sounds like the best idea ever?

That's not hunger. That's panic.

Real hunger whispers at a -2. It's gentle. At a -2, you make calm choices. Your brain is still online.

But we ignore whispers. We wait until -6 when our body is screaming. Then we're too hungry to choose what's good for us.

I used to do this on Weight Watchers—save all my points, get really hungry, eat everything, feel terrible.

Now? I eat at the whisper. You don't let a child get to the tantrum stage before you feed them, right?

So why do you do it to yourself?

Listen to the 500ᵗʰ episode of my podcast! www.drdebbutler.com/500

11/05/2025

A client ate gooey butter cake and rolls at 9pm after being angry all day.

When I asked what happened, she whispered: "I guess I was a little mad."

A little?

Her evening said otherwise: wine at 5pm, overeating at dinner, ending with a full-on binge.

Here's what was really happening:
She didn't want to feel angry. So she tried to eat her way into feeling better. Except it didn't work. She just felt worse.

The next week? Same emotion came up. But this time she named it, felt it, gave herself compassion, and went to bed.

No eating. No guilt. Just one uncomfortable emotion that passed.

That's the thing about feelings—they don't actually kill you. But resisting them? That's what keeps you stuck in the eating cycle.

Can you believe it? The 500th episode is here — listen now! www.drdebbutler.com/500

11/05/2025

Most women spend decades thinking about what they can’t eat.

But what if you flipped that thought?

Instead of saying “I can’t have that,” try: “I can eat whatever I want… but what do I really want?”

When you believe you can have anything, the urgency starts to fade. The chips, the cookies, the bread — they stop having so much power.

Because the real question isn’t “can you have it?” It’s “do you actually want it?”.

And when you start asking that, you’ll find yourself choosing peace, not punishment.

Try this today:
Say out loud, “I can eat whatever I want.”
Then pause, breathe, and ask, “But what do I really want?”
Take a moment to answer honestly.

What do you really want—with food, your body, and yourself?

Tell me in the comments.

Tune in to the 500ᵗʰ episode of my podcast! www.drdebbutler.com/500

11/04/2025

500 episodes!!!

I still remember recording episode 1 in my tiny office, wondering if anyone would even listen.

Now? Over 2 million downloads. Years of conversations with incredible women who've changed their relationship with food, their bodies, and themselves.

But here's what I've learned that surprises me most:
The women who transform aren't the ones who try the hardest. They're the ones who finally stop trying to be perfect and start being curious instead.

Episode 500 is different. I've pulled the most powerful moments from 9 years of teaching—the tools that actually work. Not because they're complicated. Because they're honest.

Self-compassion when you're suffering (not just when you're "good"). Mindfulness that doesn't feel like meditation homework. Understanding why you eat when you're not hungry (and what to do about it).

If you've been listening for years, this is a love letter to you. If you're new here, welcome. This might be exactly what you've been looking for.

Link in comments.

And listen—wherever you are in your journey with food and your body, you're not broken. You never were.

11/03/2025

I was talking to my 97-year-old friend about self-compassion.
You know what she said?
"I've never heard that term before. Only compassion."
Of course we don't know how to do this. Nobody taught us.
We learned how to be compassionate to everyone else. Your kids, your friends, that neighbor who's going through it.
But ourselves? When WE'RE the ones suffering?
Oh honey, we give ourselves such a hard time.

Here are three phrases to try when you're spiraling:
"𝘐𝘵'𝘴 𝘩𝘢𝘳𝘥 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘵𝘩𝘪𝘴 𝘸𝘢𝘺."
"𝘛𝘩𝘪𝘴 𝘪𝘴 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘣𝘦𝘪𝘯𝘨 𝘩𝘶𝘮𝘢𝘯."
"𝘞𝘩𝘢𝘵 𝘤𝘢𝘯 𝘐 𝘥𝘰 𝘵𝘰 𝘧𝘦𝘦𝘭 𝘣𝘦𝘵𝘵𝘦𝘳 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸?"

Kristin Neff calls this drinking from your own well.

Please be kind to yourself today.

What's one thing you could use more compassion about?

11/01/2025

"𝙄'𝙫𝙚 𝙩𝙧𝙞𝙚𝙙 𝙠𝙚𝙩𝙤, 𝙒𝙝𝙤𝙡𝙚30, 𝙞𝙣𝙩𝙚𝙧𝙢𝙞𝙩𝙩𝙚𝙣𝙩 𝙛𝙖𝙨𝙩𝙞𝙣𝙜, 𝙩𝙝𝙚 𝙈𝙚𝙙𝙞𝙩𝙚𝙧𝙧𝙖𝙣𝙚𝙖𝙣 𝙙𝙞𝙚𝙩, 𝙖𝙣𝙩𝙞-𝙞𝙣𝙛𝙡𝙖𝙢𝙢𝙖𝙩𝙤𝙧𝙮..."

Wait, have you actually tried them? Or did you just... start them?

Annie lost 4 pounds in a few days. It was working. Then her brain whispered: "This won't last. You'll gain it back."

So she started looking for the next diet. Not because the first thing failed.

So I had to say something that felt a little harsh:
"𝘔𝘢𝘴𝘴𝘪𝘷𝘦 𝘢𝘤𝘵𝘪𝘰𝘯 𝘥𝘰𝘦𝘴𝘯'𝘵 𝘮𝘦𝘢𝘯 𝘵𝘳𝘺 𝘰𝘯𝘦 𝘥𝘪𝘦𝘵, 𝘵𝘩𝘦𝘯 𝘢𝘯𝘰𝘵𝘩𝘦𝘳, 𝘵𝘩𝘦𝘯 𝘢𝘯𝘰𝘵𝘩𝘦𝘳. 𝘐𝘵 𝘮𝘦𝘢𝘯𝘴 𝘱𝘪𝘤𝘬 𝘰𝘯𝘦 𝘵𝘩𝘪𝘯𝘨 𝘢𝘯𝘥 𝘥𝘰 𝘸𝘩𝘢𝘵𝘦𝘷𝘦𝘳 𝘪𝘵 𝘵𝘢𝘬𝘦𝘴 𝘶𝘯𝘵𝘪𝘭 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘸𝘩𝘢𝘵 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵."

Here's what I see all the time:
We mistake "trying everything" for effort. But real commitment? It's staying on day 47 when it's boring and your brain wants something new.

It's not about finding the perfect plan. It's about staying with an imperfect one long enough to actually see it work.

How many things have you "tried" that you just... started and stopped?

What if this time, you just didn't quit?

Listen to the full coaching session: www.drdebbutler.com/499

10/30/2025

Annie lost 4 pounds in a week.

Then her brain said: "This is too good to be true. I'll gain it back anyway."

Five days later? Off track. Again.

This is the pattern I see over and over with women in menopause who know everything about nutrition but can't keep the weight off.

𝐈𝐭'𝐬 𝐧𝐨𝐭 𝐲𝐨𝐮𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦.
𝐈𝐭'𝐬 𝐧𝐨𝐭 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞.
𝐈𝐭'𝐬 𝐧𝐨𝐭 𝐭𝐡𝐞 𝐝𝐢𝐞𝐭 𝐲𝐨𝐮 𝐜𝐡𝐨𝐬𝐞.

It's what happens in your mind the second you start winning.

Swipe through for what's really stopping you.

Listen to the whole conversation with Annie - www.drdebbutler.com/499

10/28/2025

I watched someone lose 4 pounds in a week. Then watched her brain convince her it wouldn't last.
"This is too good to be true."
"I'll gain it back anyway."
"Something's wrong with my body."

She wasn't wrong about her metabolism. She was losing weight just fine. She was wrong about what was stopping her.

In this week's episode, I coach Annie—someone who has a "PhD in weight loss" (her words). She's tried everything. She knows nutrition inside and out.

And she's 55 pounds overweight. Not because she doesn't know what to eat.
Because her brain won't let her keep winning.

If you've ever started strong and quit five days later, this one's for you.

Episode 499 is live now: www.drdebbutler.com/499

10/27/2025

I went on my last diet at 50.

Not because I finally lost the weight.

But because I realized my body wasn't broken—the approach was.

Menopause changes everything. Different hormones. Different metabolism. Different rules.

So why do we keep using the same old diet playbook?

You're not failing. The method is.

What if this isn't the end of something? What if it's the beginning?

What surprised you most about menopause?
🔗 www.drdebbutler.com/podcasts

10/25/2025

I say this to every single client I work with.

And I can see it in their faces when it clicks.

They've been trying to control the cookies, the ice cream, the nighttime snacking.

When really, they needed to look at the thought that came before they opened the cabinet.

"I need something sweet." "I deserve this after the day I had." "I have nothing else to do."

Those sentences? They're running the show.

Not the food.

Once you can spot the thought, you can decide if you want to keep thinking it.

That's when everything changes.

What thought keeps showing up for you around food?

Listen to the full episode where I break down the self-coaching model that helps you identify these thoughts: www.drdebbutler.com/498

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Dr. Deb Butler is a master weight loss- and life-coach, certified nutritionist, and board certified chiropractor and acupuncturist. She helps women who are going through menopause end their struggle with weight — ultimately helping them reconnect with and manifest their truest desires — FINALLY! With additional life-coach certification through both Martha Beck and Brooke Castillo, Dr. Deb helps women learn to embrace and enhance their life experiences — from over-stressed executives and stay-at-home Moms, to those experiencing menopause (and a lot more in-between). Dr. Deb utilizes a blend of brain science, nutrition, physiology, life coaching and life lessons, teaching that REAL weight loss — lasting weight loss — starts from the inside out. Dr. Deb is a seeker of life. She loves spending time with her husband, family and her dog, Baron. She enjoys hiking and being in nature whenever possible. Her favorite thing is to have you “reach out” and ask her anything!

Dr. Deb Butler

11/13/2025

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11/08/2025

11/05/2025

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