I'm Dr. Deb Butler and you are listening to Thinner Peace and Menopause and Beyond.

This is episode number 500, exclamation, exclamation, exclamation. Stay tuned.

Welcome to Thinner Peace and Menopause and Beyond.

This is Dr. Deb Butler, Master Life and Weight Coach, and as always, your coach.

If you're a woman and you're smart and you're successful and you've been struggling with weight your whole life,

and now menopause is making it harder than ever and you are ready to make

this the last time you ever have to go on a diet again then this podcast is for you stay tuned

hello all my dear friends all over the world well today is a special day because today I'm recording my 500th episode.

500.

Over 2 million downloads, I can hardly believe it.

And so I wanted to do something special and kind of go through a

reflection of all of these episodes and all of these years of doing them. I've lived in Belize

some of the time. I've had three grandchildren that I talked about ad nauseum as I was going through it.

There are so many things that have happened to me while I was talking to you.

And it's all on these podcasts.

But what's most important that I thought would be wonderful to be able to reflect on is to play some excerpts over the

years on some of my main tools that I've used for over nine years that have helped

thousands and thousands of women learn how to have peace with food and peace with their bodies.

And that is the tools of number one and most important, self-compassion.

I've done so many episodes on self-compassion.

So I thought I would put in at least an excerpt of one of my podcast on self-compassion. I'd love to talk about

mindfulness and how to be aware of your thinking. I've done episode after episode of mindfulness

...