#204 Breaking Emotional Eating Habits with FBI Tactics: Holly Bertone’s Three-Step System

Nutrition & Life

Welcome back to another inspiring episode of the Nutrition and Life podcast! Today’s episode features the incredible Holly Bertone—midlife weight loss coach, author, and former FBI counterintelligence expert. Holly brings a refreshing perspective to emotional eating, blending her unique FBI background with neuroscience and practical tools to help listeners rewire their relationship with food.

Dive into Holly’s powerful personal journey through decades of emotional eating, high-stress environments, breast cancer, and how she turned her struggles into a transformational coaching framework for women. Discover the three-step “See It, Stop It, Shift It” method to overcome food noise, beat stress cravings, and make sustainable changes that last—no willpower bootcamps necessary.

So grab a cup of tea, settle in, and get ready for an episode packed with relatable stories, science-backed strategies, and empowering motivation. Let’s transform that food chatter into true change!

Timestamps Overview

• [00:00] – Introduction: Meet Holly Bertone
• [00:23] – Breaking the Stigma Around Emotional Eating
• [01:05] – Holly’s Story: From FBI to Midlife Weight Loss Coaching
• [02:34] – Confessions of a Recovered Emotional Eater
• [08:11] – The Root Cause of Emotional Eating & Food Patterns
• [10:53] – Why Classic Diet Advice Often Fails
• [15:01] – The Science: Dopamine, Cravings, and Brain Wiring
• [18:45] – FBI Tactics for Pattern Recognition
• [24:50] – How to Interrupt Automatic Eating Patterns
• [34:22] – “See It, Stop It, Shift It”: The 3-Step Blueprint
• [40:34] – Nutrition, Neurotransmitters, and Building a Sustainable Approach
• [41:37] – Holly’s Assessment Quiz & Free Tactical Blueprint
• [44:33] – Final Thoughts & How to Connect with Holly

Connect with Holly Bertone

• Instagram: @holly.bertone DM with the word “blueprint” for your free Emotional Eating Tactical Blueprint, including the unique “Crime Scene Files” training!
• Website: https://academy.pinkfortitude.com/

Episode Availability Catch this enlightening conversation with Holly Bertone on all major podcast platforms—Apple Podcasts, Spotify, Google Podcasts, and on our website.

Connect with Lisa & the Show

• Website: https://www.nutritioncoachingandlife.com/
• Instagram: @nutritioncoachingandlife

Remember to subscribe, rate, and leave a review if you enjoyed the episode! Your support helps us reach more women on their journey to healing and empowerment.

Join us next time on the Nutrition and Life podcast for more stories, science, and strategies for real-life wellness!