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Holiday food shouldn’t come with a side of shame. Dr. Lindsay Ogle sits down with registered dietitian Melissa Mitri to rethink willpower, ditch all-or-nothing rules, and build sustainable habits through self-compassion. We zoom in on what actually keeps people consistent—short recovery after slip-ups, a growth mindset, and small daily choices that align with long-term health. Melissa brings clear strategies you can use at your next gathering, from the power of the pause to choosing the two or three dishes that truly matter, and savoring them without guilt.
We break down why compassion is not “soft”—it’s a research-backed tool that helps you rebound faster and avoid the spiral that follows harsh self-talk. You’ll learn how to swap restriction for addition: add protein for steadier appetite, add fiber and water for fullness, add brief post-meal walks for better glucose control, and add mindful savoring to boost satisfaction. We also explore honest tracking without judgment, building trust with your coach, and celebrating non-scale wins like calmer meals, better energy, and fewer all-or-nothing episodes.
By the end, you’ll have a practical plan for holidays and beyond: pause before you plate, pick what you love, eat slowly, release the guilt, and return to your baseline habits the next day. Health is built on patterns, not perfection, and the 80–20 rule leaves room for joy while protecting progress. If this conversation helps you breathe easier around food, tap follow, share it with someone who needs a kinder approach, and leave a quick review to help others find the show.
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Melissa Mitri, MS, RD is a registered dietitian and owner of Melissa Mitri Nutrition, a virtual private practice specializing in sustainable weight loss for women. She helps women achieve lasting results through personalized, science-based nutrition strategies that fit their real lives—without restriction or guilt. In her practice, Melissa also supports clients using GLP-1 medications and empowers them to build healthy habits for long-term success. She believes everyone has the power to improve their health, one small habit at a time.
Connect with Melissa:
Instagram: https://www.instagram.com/theweightloss.dietitian/
LinkedIn: https://www.linkedin.com/in/melissa-mitri-ms-rd-9539789/
Website: https://melissamitri.com/about/
Article written by Melissa that was mentioned: https://www.loseit.com/articles/why-self-compassion-is-key-for-weight-loss/
👩🏼⚕️ Live in Missouri? What to be my patient?
Telehealth clinic: https://missourimetabolichealth.com
✨Freebies✨
Anti-Obesity Medication Options
How To Prevent Diabetes
Healthy Habits Workbook
Preventative Health Checklist
🤗 Socials:
Instagram: https://www.instagram.com/dr.lindsayogle/
TikTok: https://www.tiktok.com/@dr..lindsay.ogle?_t=8prC4VUQZ5i&_r=1
Chapters
1. Grace Over Guilt: Practicing Self-Compassion Around Holiday Eating (00:00:00)
2. Welcome And Guest Introduction (00:00:01)
3. Defining Self-Compassion In Eating (00:01:45)
4. Willpower Versus Compassion (00:04:35)
5. Practical Holiday Strategies (00:06:42)
6. Handling Guilt After Overeating (00:10:12)
7. Trust, Honesty, And Coaching Process (00:13:12)
8. Research On Self-Compassion And Results (00:16:20)
9. Growth Mindset And Celebrating Wins (00:19:20)
10. Add Before You Restrict (00:22:20)
11. Final Takeaways And Where To Find Melissa (00:23:40)
12. Closing And Listener Support (00:24:45)
11 episodes
