Dr. Deb Butler

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!

I've been doing this work for years, and I can tell you exactly which thought separates women who gain weight over the h...
11/19/2025

I've been doing this work for years, and I can tell you exactly which thought separates women who gain weight over the holidays from women who don't.

It's not "I'll be good."
It's not "I'll start over Monday."
It's this: "Just because I'm thinking it doesn't mean I have to believe it."

Here's what a high Mindfulness Quotient actually looks like at Thanksgiving dinner—because knowing these shifts is the difference between January regret and January confidence.

Swipe through. Tell me which one you need most this year 👇

This is what I teach in this week's podcast—how to see the urge before you act on it. Listen now. www.drdebbutler.com/502

11/19/2025

Thanksgiving isn’t just a holiday…it’s your annual masterclass.

Not a masterclass in overeating or “being good” —
but in noticing what (and who) triggers you, and learning from it.

Your teachers will be there:
Maybe it’s your mom’s comments…
Your sister’s tone…
Your kids melting down…
Or that one dish you swear you “can’t stop eating.”

This is where the real work shows up.

Before you grab another drink or another serving, pause and ask:

“What just happened emotionally?”
“What thought is driving this urge?”
“Is this physical hunger… or something else?”

Because you can enjoy Thanksgiving food without overeating it.
You can be around your family without numbing out with wine.
And you can walk away feeling proud of how you showed up.

So tell me…
What’s going to be in your Thanksgiving masterclass this year?
A person? A feeling? A food?
Share it below — I’d love to hear what comes up for you.

Want to learn how to catch yourself before the bite? Listen to this week's episode on raising your MQ. www.drdebbutler.com/502

Your sister's comment at Thanksgiving dinner isn't what makes you reach for the third glass of wine.Your thoughts about ...
11/19/2025

Your sister's comment at Thanksgiving dinner isn't what makes you reach for the third glass of wine.

Your thoughts about her comment are.

There's a third quotient that changes everything when it comes to food: Your MQ. Your Mindfulness Quotient.

In this week's episode, I walk through real Thanksgiving scenarios. The cutting remark. The moment you're not even hungry when dinner starts. The urge to "work up an appetite" with wine.

And I give you the high-MQ responses that actually work.

🎧 New episode: "Your Mindfulness Quotient Part 2 - Navigate the Holidays Without the Weight Gain"

Link in comments 👇

Monday truth bomb đź’śYou know what I've realized after coaching hundreds of women through menopause and weight loss?We spe...
11/17/2025

Monday truth bomb đź’ś

You know what I've realized after coaching hundreds of women through menopause and weight loss?

We spend SO much energy hating our bodies when the real work is happening in our heads.

Your body is doing exactly what it's supposed to do. It's your thoughts about it—the ones that say "I'm failing" or "nothing works anymore"—that keep you stuck.

What if instead of fighting your body this week, you started questioning the thoughts that make you feel like you need to?

Just something to sit with on this Monday morning.

The women who struggle most? They're still using strategies that worked in their 30s."Save your appetite" used to work. ...
11/15/2025

The women who struggle most? They're still using strategies that worked in their 30s.

"Save your appetite" used to work. Now your body rebels.

Restricting all week used to work. Now you can't stop once you start.

Pushing through hunger used to work. Now you're starving by dinner.

Menopause is your body saying: "Those old patterns? We're done."

The transition isn't just physical—it's mental.

This is when you finally learn what actually works for YOUR body, not what worked 10 years ago.

This holiday season, what if you stopped fighting your body and started listening?
What old pattern are you ready to let go of? 👇

Tune in now! www.drdebbutler.com/501

I gave my clients a quiz about holiday parties.Three ways to handle that moment when you're getting ready and feeling a ...
11/14/2025

I gave my clients a quiz about holiday parties.

Three ways to handle that moment when you're getting ready and feeling a little hungry.

Two feel totally logical. Both guarantee overeating.

One feels almost too simple. It's the only one that actually works.

The craziest part? The decision happens hours before you even see the food.

Swipe to see which path you're on →

Episode 501 has the full breakdown of how to raise your MQ (Mindfulness Quotient) before the holidays wreck you.

Link in comments.

Which way do you usually think? Be honest 👇

You know what's wild?I've worked with incredibly smart women—doctors, lawyers, executives—who can solve complex problems...
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

You know that moment when you're "STARVING" and suddenly a pretzel roll sounds like the best idea ever?That's not hunger...
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 500áµ—Ę° episode of my podcast! www.drdebbutler.com/500

A client ate gooey butter cake and rolls at 9pm after being angry all day.When I asked what happened, she whispered: "I ...
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 500áµ—Ę° episode of my podcast! www.drdebbutler.com/500

500 episodes!!!I still remember recording episode 1 in my tiny office, wondering if anyone would even listen.Now? Over 2...
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.

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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!