Melissa Urban

Melissa Urban is a 7x New York Times bestselling author (including the #1 bestselling The Whole30) who specializes in helping people establish healthy boundaries and successfully navigate habit change. She has been featured by the New York Times, People, the Wall Street Journal, Forbes, The Today Show, and Good Morning America, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship. She lives in Salt Lake City, UT with her husband, son, and a poodle named Henry.

Dear Melissa: 3 Tips to Keep You Going When You Want to Quit

In this article, I’m helping you navigate the spur-of-the-moment temptation to self-sabotage what you know is a really good thing for you right now—your Whole30 commitment. However, if you began the Whole30 but have realized that it’s adding more stress than it’s relieving, or if you find the Whole30 is...Self-sabotage is real. But Melissa Urban has three tips to keep you going when you want to quit on a new habit you're working on.

Dear Melissa: Cravings and Mindful Eating in Stressful Times

Cravings are often more complex than they seem, especially when they’re invisibly linked to coping mechanisms in times of stress. The Whole30 can better help you understand these cravings and practice more mindful eating. This question from the Whole30 community—and Melissa Urban’s answer—can help you better navigate the emotional cycles...Asking yourself key questions about your cravings and their connections to coping mechanisms can help you practice mindful eating.
Dear Melissa and Friends: A Dear Melissa with best-selling author Laura McKowen.

Dear Melissa & Friends: Laura McKowen Answers Your Questions About Alcohol

This issue of Dear Melissa & Friends is all about taking a look at your relationship to alcohol. Laura McKowen—bestselling author and a leading voice in the modern recovery movement—answers your questions about alcohol. “How can I cut out alcohol when my S.O. drinks? It’s not a problem for them,...Bestselling author Laura McKowen guests on Dear Melissa & Friends to talk about remaking your relationship with alcohol.
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Dear Melissa: Stress, Emotional Eating, and Your Food Freedom

You learn so much about your relationship with food, and your habits around food during your Whole30. There were plenty of times you learned to cope with stressful situations during those 30 days without diving into emotional eating. Using food as self-care during times of frustration, stress, or anxiety is...The Whole30 helps build healthy food habits. Learn to approach stressful times without emotional eating and using food as self-care.
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Dear Melissa: Tips for Successful Dates on Whole30 and Beyond

There are more awkward conversations to dive into on a first date than the finer points of the Whole30. But that doesn’t mean you want the conversation to turn to why you subbed out the fries for a salad or brought your own dressing—which is an excellent Whole30 power move....Melissa Urban shares her best tips for dates on the Whole30, that can help you make the most out of your dinner conversations.
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4 Steps for Managing Emotions to Support Your Food Freedom

Your body tells you when stress and emotions are becoming too much. You feel it all as physical sensations—a lump in your throat or a stomach in knots. Learning to pinpoint the sensations and address the feelings causing them is powerful. Managing emotions isn’t always easy. But I have four...Managing emotions helps keep your healthy habits afloat. Learn four steps for managing emotions and maintaining your food freedom plan.
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Use This Whole30 Meal Template to Create a Delicious, Easy Protein Salad

Recipes are amazing. (And Whole30 has so many great ones.) But sometimes you want easy Whole30 meals that have more flexibility and can provide variety for days—with one cooking and prep session. That’s where my Whole30 meal templates can help out. And one of my favorites is the protein salad....A quick and easy Whole30 meal doesn’t always require a recipe. Explore this Whole30 meal template for making a tasty, time-saving protein salad.
Melissa, a long-haired smiling woman, and text that says Dear Melissa

Dear Melissa: Empower Yourself for the Whole30

In a previous Dear Melissa newsletter, I talked about the unexpected benefits of my first Whole30 back in April 2009, and how those 30 days sent positive ripples into every area of my life, giving me a sense of confidence, empowerment, and trust in myself that I had never before...Whole30 co-founder Melissa Urban shares her top three tips on how to empower yourself for your January Whole30.
Melissa, a long-haired smiling woman, and text that says Dear Melissa

Dear Melissa: Self-empowerment was the biggest benefit of my first Whole30

I did the very first Whole30 in April 2009, before the program even had a name. It was supposed to be a fun self-experiment where I’d eliminate potentially inflammatory foods for a month and see if anything improved. The idea (put forth by prominent researchers at the time) was that...Go through Melissa Urban's first Whole30 and discover the biggest benefit she found. And learn about self-empowerment through the Whole30.
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