The morning after a hard night of eating can feel heavy—physically and mentally—and it’s easy for your brain to start reaching for a “fix”: skipping meals, tightening rules, stepping on the scale, promising to be “very good” today. In this episode, Georgie explains why compensation usually turns into overcompensation, and how that swing adds more pressure to an already unsettled system—making another binge more likely. 

Instead, this episode lays out a stabilizing approach: listen to your body, return to regular meals, and treat the aftermath with steadiness rather than correction. You’ll hear a simple framework for “the morning after” that starts with body stabilization (predictable nourishment, hydration, sleep, gentle care), then mental stabilization (language that keeps choice online—“pressure exceeded capacity” instead of “I blew it”), and finally emotional stabilization (safety and connection instead of shame and isolation). 

Try this: After a hard eating episode, do nothing dramatic. Eat your next meal, drink water, rest, and get curious about what increased pressure—not how to redeem yourself.

This episode is about the moment before things fully blow up—not the binge itself, and not the morning-after panic, but the point where you start to feel… off. When your schedule changes (weekends, travel, illness, late nights, company), the day can lose its scaffolding and pressure quietly accumulates until eating starts to feel urgent and chaotic. 

You’ll learn why “anchors” matter—regular meals, transitions, and small rhythms that reduce uncertainty—and what to do when those anchors disappear. The core tool is helping the day “land” more gently: creating one clear pause where forward motion stops, nothing urgent is required, and choice can come back online. You’ll also hear practical examples of what that landing looks like (sitting down to eat, plating food, taking five quiet minutes, changing clothes to mark a transition, deciding when the day is done) and how to use as many small pauses as you need—because staying steady on a disrupted day isn’t about discipline, it’s about responsiveness. 

Try this week: On the first day you notice the slide starting, don’t try to “reset perfectly.” Choose one small anchor and one landing pause, and treat it as support—not a test. 

If you can hold it together all day—and then feel like everything falls apart at night—this episode is for you.

Nighttime bingeing isn’t a character flaw. It’s usually what happens when pressure exceeds capacity at the end of the day. In this episode, Georgie breaks down the most common drivers of nighttime binges (and why they often stack), then gives you a practical “match the tool to the mechanism” menu so you can experiment with small changes that actually shift your evenings.

In this episode, we cover:

• Why nighttime bingeing is rarely about willpower—and more often about state
• The 4 most common drivers of nighttime binges
• A simple in-the-moment check-in to identify what’s driving tonight’s urge
• A “Solutions Menu” with experiments you can try this week—without turning it into a new perfection project
• A quick script for when you catch yourself in the pantry on autopilot

Show Notes:
As things start to feel steadier, a new fear often shows up: If I’m not white-knuckling this, am I doing enough? In this episode, we talk about why calm can feel unfamiliar when effort has been your survival strategy—and how real recovery looks more like stabilization than intensity.

We’ll break down what stability actually means (predictability, not perfection), why stability lowers urges and reduces escalation, and why many people fear stability because it can feel like “losing control.” You’ll learn the three pillars that support steadiness—consistent nourishment, predictable rhythm, and humanizing your standards—plus a practical reframe: choose the simplest support plan you can repeat most days, the one that’s “crappy-day proof.”

Show Notes: 
When the urge to eat feels urgent, convincing, and hard to resist, insight alone usually isn’t enough. In this episode, we focus on what to do once the urge is already here—so you reduce escalation instead of making it worse.

In this episode, you’ll hear the key reframe that an urge is not an order—it’s a signal, why fighting, shaming, arguing, or “just giving in” often escalates urges, and what actually fuels escalation (all-or-nothing thinking, “if I start I won’t stop,” negotiation, and future-tripping). I’ll walk you through a simple protocol—Pause, Change Context, Choose the least-pressure next step—along with neutral language that keeps your thinking brain online. We’ll also cover how to eat in a more regulated way if you do choose to eat (seated, plated, with a check-in partway through), and what to do after urge-driven eating so you don’t accidentally make the next urge stronger.

All Access: Want more support between episodes? All Access includes recorded real-life coaching sessions (shared with permission). Subscribe at georgiefear.com/podcast or in Apple Podcasts.

Episode summary
Recovery doesn’t only happen in therapy—it happens in the moments in between. In this episode, Georgie talks with Mehek Mohan, cofounder of Kahani, an app designed to offer personalized, on-demand support for eating disorder recovery, and Elena, who uses the app in her own recovery and helps guide its development.

You’ll hear how Kahani aims to lower cognitive load on hard days through check-ins and tailored activities, why a nonjudgmental space can help when shame is loud, and how the app navigates the common “weight loss vs. binge/restrict” trap without turning into diet culture in disguise.

In this episode, we talk about:

• Why urges can spike during transitions and at night—and what “in-the-moment” support can look like
• The relief of having somewhere to “get it out” without feeling like a burden
• Elena’s take on shame and silence—and why repeated disclosure to loved ones can sometimes backfire
• How Kahani’s check-ins and personalized activities are designed to reduce cognitive load
• What makes the app feel more “recovery-literate” (ED-specific language + that “quasi recovery” middle space)
• The “I want to lose weight but I’m stuck in binge/restrict” dilemma—plus an example of how the app responds
• Guardrails: why Kahani isn’t a replacement for treatment, and how it’s meant to augment support
• Mehek’s personal “why” for building this, and how they’re iterating based on user feedback

Links & resources

• Learn more about Kahani: https://getkahani.com/georgie

Important note
This episode is educational and supportive, not medical advice. Kahani is a support tool and is not a substitute for professional treatment.

When life feels like nonstop self-management, food can become the fastest, most reliable way to get relief—especially if rest, comfort, or support don’t feel allowed. In this episode, we’ll look at why emotional eating and binge eating are points on the same continuum of pressure and capacity, and how to widen your “menu of relief” so food doesn’t have to do all the work.

In this episode:

• Why emotional eating often starts as a solution to stress and overload
• How binge eating can show up when regulation collapses under too much strain
• The kinds of pressure that build up (physical, cognitive, emotional, relational, and “be good” pressure)
• The core shift: don’t just remove food—add relief (small, reliable breaks)
• Practical categories of relief: body, sensory, decision, emotional, relational, and permission-based

Coming next:
What to do when the urge is already there—how to respond without white-knuckling or collapse.

All Access:
For more support, All Access includes recorded real-life coaching sessions (shared with permission). Join at georgiefear.com/podcast or in Apple Podcasts.

So many people believe: “Once I lose weight, I’ll finally feel calm around food.” In this episode, we unpack why that belief often backfires—turning food into a high-stakes performance, increasing stress and rigidity, and making emotional eating and binge eating more likely. We’ll also explore a stability-first approach: lowering pressure first so eating can become steadier, calmer, and more consistent.

In this episode, we cover:

• How weight loss becomes a “permission slip” for rest, ease, and self-trust
• Why dieting pressure doesn’t create consistent healthy living—it creates swings
• Emotional eating as relief (“I need a break”) vs binge eating (“I can’t hold this together anymore”)
• The trap of making peace conditional on being smaller
• A simple weekly exercise to get what you want without putting weight loss in charge

Want more support?

If you want to go deeper, check out All Access—my paid subscription where you can hear real coaching sessions (shared with permission) and the practical conversations that help people move from distress to stability with food.  Join at georgiefear.com/podcast (or subscribe right in your podcast app).

Episode 4 — The Binge–Restrict Cycle (and Where It Actually Starts)

From Distress to Stability — Part 4

Most people think the cycle starts with the binge. But binges don’t come out of nowhere—they come out of pressure.

In this episode, we zoom out and name two beginnings:

• the day-to-day start (quiet pressure, depleted capacity, emotional eating, guilt, tightening control), and
• the long-ago start (early dieting messages, unfairness about who “gets” food, and what kids learn about being lovable and acceptable).

You’ll also hear why chronic pressure can make it hard to find a “first domino”—and what to do instead.

This week’s practice: Pick one recent binge or near-binge and gently rewind the tape:

• Where did pressure start to rise?
• Where did I start muscling through instead of supporting myself?
• Where did guilt add fuel?

Want in on the All-Access episodes? Head to georgiefear.com/podcast to sign up (cancel anytime)

Show Notes:
Ever felt like the first bite “signs a contract”—and suddenly the brakes are gone? In this episode, we slow that moment down and explain why loss-of-control eating is a predictable state shift that shows up more often under stress and restriction. You’ll learn what’s happening in your brain and body—and how to interrupt the spiral without needing perfection.

What we cover

• What “loss of control” really means (it’s about the internal experience, not just quantity)
• The 4 forces that create the “brakes gone” feeling:
  1. Food as relief: your brain predicts food will help
  2. Scarcity thinking: “I shouldn’t / I can’t / I’ll make up for it later”
  3. Body vulnerability: under-fueling, fatigue, stress, depletion
  4. The switch-flip thought: “I blew it / might as well”
• How stress-amplifying thoughts (“I don’t have enough time,” “this is too much”) fan the flames
• A core strategy for relief: Turn to people, not food (connection lowers pressure)

Tools you can try this week

• Stabilize your baseline: consistent, adequate meals earlier in the day (especially if nights are hard)
• Plate + Pause (for risk moments): eat your first portion normally, then pause 30–90 seconds and ask, “What do I need right now?”
• Remember: every binge has ended—you can influence when it ends next time. Any interruption counts.

Coming next

We’ll zoom out to how these patterns form over time—and where the cycle actually starts.

Work with me: Coaching details are in the show notes.

If you’ve ever been told “just stop restricting” and felt more confused than helped, this episode is for you. We’re defining restriction in a way that actually supports recovery: not every “no” creates pressure. The kind of restriction that fuels binge eating is excessive, distress-based scarcity—and learning the difference is how you build steadiness without swinging into chaos. 

In this episode, we cover

• Why “never say no” isn’t recovery—it’s a different trap 
• The key distinction: regulation vs. scarcity (limits aren’t the problem; distress is) 
• Two types of “restriction”:
  • Practical boundaries that create stability 
  • Deprivation-based restriction that drives rebound eating 
• Why deprivation backfires (biology, psychology, and nervous system threat) 
• How to tell, in real time, whether a “no” is supportive or scarcity-based (the 3 questions) 

Work with me

If you want support building your middle path—without swinging between extremes—coaching details can be found at ConfidentEaters.com. Or, send me an email at Georgiefear@gmail.com. 

Welcome to Season 2 of Breaking Up With Binge Eating. This 12-episode series walks you step-by-step from distress around food to something steadier and more workable—without perfection. In the Season 2 opener, we challenge the idea that loss of control is a character flaw and replace it with a more accurate frame: pressure exceeds capacity. We’ll unpack how restriction, stress, exhaustion, and emotional overload narrow your thinking and spike urgency around food, and why “clamping down” tends to increase the pressure you’re trying to reduce. You’ll leave with a gentle practice for the week—one question that lowers shame and raises capacity: What pressure was my system responding to?

Episode Summary

In this episode, Georgie Fear explores the psychological chain reactions behind binge eating, revealing how it often serves as a rebound effect from excessive restraint and self-sacrifice. Through the story of Marta, a busy mom juggling family and business, listeners learn how binge eating isn't about selfishness—it's actually a compensation for too much selflessness.

Key Topics Covered

• Why binge eating doesn't occur in isolation—it's a rebound or "ricochet" from preceding circumstances
• The intersection of restraint and entitlement in disordered eating
• How excessive self-sacrifice during the day leads to compensatory eating behaviors
• The difference between healthy restraint and harmful restriction
• Why taking away the "problem food" isn't the solution

Main Story: Marta's Journey

Marta is a married mother of four who runs a home business while managing her children's busy schedules. Despite loving her life, she struggles with eating entire boxes of cookies in her car between errands. Georgie reveals how Marta's binge eating is actually an aftershock of practicing too much selflessness—skipping meals, ignoring her own needs, and constantly serving others.

Key Insights

• Binge eating behaviors can be understood as a solution rather than just a problem
• Strong emotional attachments to binge behaviors are normal—even when you desperately want to stop
• The solution isn't more restraint; it's learning to ease up on the excessive ways we restrict ourselves
• Not all restraint is bad—healthy restraint allows balanced decision-making

Action Steps Discussed

1. Allow yourself to rest when tired
2. Make time to eat proper meals
3. Give yourself permission to daydream and think about your own wants
4. Dedicate time to activities just for yourself
5. Explore what you want—not just what others need

Connect with Confident Eaters
For more resources on achieving complete food freedom, visit ConfidentEaters.com or subscribe to the Breaking Up with Binge Eating Podcast.

Losing weight is probably one of the most common reasons we hear that people want to end their binge eating. It's the physical symbol of success and is most apparent to the world. Reasons for wanting to change their current state may also include bothersome achy knees, elevated blood pressure, or distress about not being a healthy role model. But the big thing that hurts them on a daily basis is the size, shape, or weight of their body. 

If you want to stop binge eating mostly because you want to lose weight, that's a perfectly fine reason. The goal for today's episode is to help alleviate the frustration that can grow when you're doing the right things to stop binge eating, but your weight hasn't budged. Because if we don't address that frustration, it leads people to lose focus on binge eating recovery and start focusing instead on moving the scale. 

We will discuss how the order of the stages of recovery matter, why weight loss before conquering binge eating doesn't work, and learn about the steps toward achieving both goals. We want to equip you with strategies to navigate your own journey to complete food freedom, including deliberate weight loss behaviors and maintaining long-term success. 

Episode Timeline:
00:00 Introduction to the Podcast

00:26 Client's Weight Loss Frustration

01:09 Understanding the Root Causes

04:28 Stages of Binge Eating Recovery

04:47 Initial Phase: Establishing Regular Meal Patterns

05:53 Building Self-Awareness

08:02 Re-patterning Responses

11:11 Optional Stage: Deliberate Weight Loss

15:05 Final Phase: Maintenance

16:54 Conclusion and Next Steps

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Have to do this. Can't eat that.

Over and over, these mandates drive a person crazy. Many of our clients say that it builds up over time, and they snap. They just want to eat and eat, in opposition to feeling pushed around by all the responsibilities and demands on them. They want to feel free, like they can have or do whatever they want in at least one small area of life. Can't food be the one place they get to cut loose?

In this episode, listen to Sarah's candid journey about her relationship with food and feelings of resentment. Discover three key strategies to overcome limiting beliefs and emotional eating: transforming 'have to' and 'can't' statements, engaging in activities that make you feel powerful and free, and accepting the realities of how food choices impact your well-being. Tune in as we dive into breaking habits, boosting motivation, and embracing the power of food for a healthier, happier life.

Episode Timeline:

00:00 Introduction to the Podcast

00:26 Sarah's Struggle with Food Limits

01:27 Understanding Resentment and Emotional Eating

03:02 Breaking Free from Resentment

03:25 Reframing 'Have To' and 'Can't' Statements

07:16 Finding Power and Freedom in Other Activities

08:36 Accepting the Reality of Food Choices

11:02 Conclusion and Key Takeaways

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

 "I eat really clean", Kyle said "Even my binges are on healthy things. That's why it's confusing. I'm a fit guy. I'm a healthy eater who binge eats."  Kyle's words bring up a number of misconceptions about binge eating and the people who suffer from it. In today's episode, we'll delve into why clean eating can lead to or exacerbate binge eating.

Join us to discover how the fitness industry's sometimes extreme dietary advice can lead to disordered eating and why it’s common among athletes and gym-goers. We'll discuss the misconceptions around binge eating, the dangers of food morality, and practical steps to regain a healthy relationship with food.

If you are a fitness enthusiast who eats perfectly most of the time, but you find yourself caught in the cycle of clean eating and binge eating, then this episode is for you.

👉Dietitian Bonnie Roney's Facebook post mentioned in the episode.

Episode Timeline:
00:00 Kyle's College Fitness Journey
01:34 Misconceptions About Binge Eating
02:56 Fitness Industry's Influence on Eating Disorders
06:03 Kyle's Misconceptions and Realizations
08:00 "Healthy" Binge Food Is Still Binge Food
10:24 Fit People Can Also Struggle With Disordered Eating
12:24 Steps to Overcome Disordered Eating
14:36 Anticipating Resistance and Moving Slowly
16:56 Unrealistic Male Body Standards
18:50 The Role of Marketing in Eating Habits
21:45 Conclusion and Listener Support

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

In this Episode:
Our philosophy on treatment includes supporting people in many areas of life in addition to meeting their nutrition needs. Eating disorder recovery certainly involves modifying your eating, but if someone only works on the food piece of their life, they often can't completely escape from the symptoms. They may relapse into binge eating again, or they might replace it with a different coping behavior. That's why this podcast covers such a broad spectrum of topics, aside from food.

You may remember my client, Allison, from an episode in September, 2025, where we talked about how including joyful activities just for her was a critical missing piece of her recovery from binge eating disorder. Today you'll hear another recording of one of my sessions with Allison this time hitting on some new themes.

Join us as we explore the crucial habit of managing your energy levels throughout the day. If you often find yourself drained and only capable of brain-dead scrolling, it's likely because you've run your battery all the way down. We discuss the importance of inserting rest periods before reaching total exhaustion and how small adjustments, like a regular walk, can recharge your battery.

We can all be learning, strengthening ourselves, and winning together. If you feel like taking a rest or doing something just for fun, seems uncomfortable, unacceptable, or even impossible, this episode is for you.

Episode Timeline:

01:35 Challenges of Taking Breaks

03:42 Struggles with Work-Life Balance

06:10 Strategies for Overcoming Habits

08:16 Setting Personal Policies

12:44 Reflecting on Choices

12:58 Opportunities for Rest

13:23 The Pressure to be Productive

17:21 Responding to Sabotaging Thoughts
21:13 Concluding Thoughts and Next Steps

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Show Notes: 
Have you ever had the thought 'I don't deserve good things'? This pervasive belief can be subtle, but it's not harmless. Today we are going to explore what's really going on with this belief.

When we peel back the layers, we can see that the belief of "deservingness" is rooted in conditional worth messaging, internalized shame, and fear- which can all impact our food choices and self-care. It's time to challenge these beliefs and embrace the idea that you are inherently worthy of good things, without needing to earn them. 

You will learn more about how these patterns manifest in everyday life and receive guidance on transforming these thoughts to promote healing and self-compassion. We can't wait for you to listen!

Episode Timeline:
00:51 The Concept of Deserving

02:11 Origins of the Belief

02:38 Internalized Shame

03:49 Conditional Worth Messaging

06:20 Fear of Impermanence

07:24 Negative Core Beliefs

09:19 Deservingness and Food

11:07 Challenging the Deservingness Belief

13:39 Extending Generosity to Yourself

15:04 Conclusion and Support

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Olivia emailed us sharing her personal journey with Semaglutide, a GLP one receptor agonist, and how it helped her manage binge eating disorder. Olivia's experience was so compelling and we believe it sheds light on the silence around GLP one drugs and their potential benefits beyond weight loss.

Join Georgie as she discusses the implications, potential benefits, and risks of using these medications for binge eating disorder. She also delves into the future of research and the pharmaceutical industry in this space. This episode is a must-listen for anyone curious about the real-life impacts of GLP one drugs on binge eating disorder.

For more information, check out these references below:
https://www.sciencedirect.com/science/article/pii/S2667368123000268

https://www.sciencedirect.com/science/article/abs/pii/S0924977X24000646

https://doi.org/10.1016/j.dsx.2020.03.009

00:00 Introduction to Olivia's Story

01:33 Olivia's Background and Binge Eating Journey

05:03 Starting Semaglutide: Initial Experiences

09:03 Impact on Mental Health and Relationships

18:38 Public Perception and Stigma

25:16 Opening Up About Personal Struggles

27:42 The Impact of Medication on Binge Eating

30:55 Alcohol and Medication Effects

33:07 Cognitive Behavioral Therapy and Mental Space

38:21 Redefining Life Without Food Noise

40:44 Final Thoughts and Recommendations

46:26 Research and Future Directions for GLP-1 Drugs

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

In today's episode, we discuss how moments of emotional distress can often trigger binge and emotional eating and it all starts with the thought 'I can't handle this'. 

But what if there was a way to reframe that thought and change the course of your actions as a result? It all starts with combating overwhelm, building up alternative strategies, and garnering your support system in times of need. Learn from real client examples, who faced overwhelming situations without resorting to binge eating. We know you can too.

Discover practical strategies to recognize distress signals and implement grounding thoughts to help you on your journey to food freedom. And if you want to fast track the process, our coaching programs can help you break the binge-restrict-guilt cycle and strengthen your relationship with food and yourself. 

00:26 Maya's Story: Overcoming Overwhelm

02:08 Understanding the "I Can't Handle This" Thought

04:21 Strategies to Combat Overwhelm

05:54 Personal Reflections and Client Stories

06:28 The Importance of Support Systems

10:05 Coaching and Support Programs

10:57 Conclusion and Listener Support

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Join us in today's episode as we dive into one of the most pervasive thoughts in the binge-restrict cycle: 'I'll make up for it tomorrow.' 

We'll explore how this seemingly harmless thought is a clustered cognitive distortion, combining all-or-nothing thinking, future tripping, moral reasoning, should statements, and magical thinking. Learn how this mindset disconnects you from the present, adds emotional pressure, and often leads to more binge behaviors. 

We'll also discuss practical ways to reframe this thought and steps to build a mindset grounded in steadiness and self-care. If you're ready to replace unhelpful thoughts with tools that support recovery, this episode is for you. 

00:32 Unpacking the Thought: 'I'll Make Up for It Tomorrow'

01:00 The Cognitive Distortions Behind the Thought

03:28 The Effects of 'I'll Make Up for It Tomorrow'

04:51 Scientific Evidence on Anticipated Restriction

07:07 Reframing the Thought for Recovery

10:18 Conclusion and Support Options

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

In this episode, we delve into the latest research on Binge Eating Disorder (BED), exploring its most common causes and effective treatments. 

Recent studies new findings show BED's connection to brain activity and reduced impulse control. Research also demonstrates the roles of systemic inflammation and the gut-brain axis in BED. You will also hear us share about the significance of interoceptive awareness, and the strong correlation between ADHD and binge eating. 

One of the most the important treatment methods for BED continues to be cognitive behavioral therapy (CBT) which is becoming even more accessible through digital CBT. We also discuss the promising results of GLP-1 receptor agonists like semaglutide for reducing binge eating episodes

To no surprise for many of you, we will emphasize that BED is not a result of poor willpower but a complex condition influenced by various biological, emotional, and psychological factors. That is why our approach tackles BED as a whole body condition. You don't want to miss this episode. 

01:30 Understanding the Brain's Role in BED

03:40 Medication and BED: New Research Insights

06:02 The Gut-Brain Connection and Inflammation

08:02 Effective Treatments: CBT and Digital Solutions

10:05 Interoceptive Awareness and BED

15:34 ADHD and Its Link to Binge Eating

17:20 Conclusion and Support Options

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Are you someone who experiences a period of good weeks followed by bad weeks? Maybe you've heard yourself thinking, "I've been so good, I can afford it." This is an unhelpful thought that we hear pretty regularly from our clients and it's something we call "The Overconfidence Trap". Someone usually falls into this trap when they are doing well with their eating and health behaviors and feeling successful, only to be thrown off their game. 

Join us for this episode as we share how the overconfidence trap can show up in your journey to becoming a confident, sensible eater. Through careful observation and gradual reinforcement of your successful habits, you can maintain progress without falling into overconfidence. 

00:00 Introduction to James' Predictable Rhythm

01:34 Understanding the Habit Tracker

04:51 Identifying the Overconfidence Trap

05:56 Practical Steps to Avoid the Overconfidence Trap

07:32 Gradual Progress and Baby Steps

10:16 Conclusion and Additional Support

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

 "I want to eat like a normal person". That's what people tell us over the phone, on Zoom, via email, or written into our new client assessment. 

In today's episode, we want to explore with you what it means to be a 'normal eater,' and highlight that normal eating encompasses a range of behaviors rather than a specific definition. 

We delve into how comparisons and societal expectations can skew perceptions of normal eating and introduce the concept of 'confident, sensible eating,' which focuses on healthy, balanced, and stress-free approaches to food. 

Join us as we offer you insights into how people can transition towards a more confident and sensible eating style, emphasizing the importance of mental well-being, variety in diet, and enjoying food without guilt or obsession.

00:39 Defining Normal Eating

01:24 Common Observations About Eating Habits

03:24 The Impact of Social Comparisons

05:51 The Reality of Normal Eating

09:53 Characteristics of Confident, Sensible Eaters

15:07 Conclusion and Encouragement

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all?

This is exactly how emotional eating makes us act:  We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options.

Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful.

Join Georgie and Christina in today's episode, which is the third and final installment of our Emotion Regulation series as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating.

Find Part 1 of the episode HERE.
Find Part 2 of the episode HERE.

Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

We all have tapes that play in our heads or narratives in the background of our lives. The stories we tell ourselves cast us into roles and you can be certain that they impact how you feel, the choices you make day to day, and how you eat.

If you are a creative person, a writer, a poet, or artist, you probably have a really developed skill for weaving dramatic stories. You see imagery and emotion everywhere. On the other hand, if you are a person who's highly factual and logical, you may be less prone to emotional storytelling, but you still aren't immune.

Join Georgie as she explains how positive it can be to shift just one of our habitual stories. Unlike most of the behavior change and skill building we talk about on this show- which takes time and rehearsal- recognizing and changing those internal narratives is something that can quickly help you get unstuck (practically immediately). 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all?

This is exactly how emotional eating makes us act:  We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options.

Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful.

Join Georgie and Christina in today's episode, which is part 2 of our Emotion Regulation series as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating.

Find Part 1 of the episode HERE.

Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

 We love when we get letters from listeners! Today, we want to share one that came in from longtime listener, Marissa.

Marissa has stopped binge eating thanks to following the skills she's learned from this podcast! However, she shared with us that she is still experiencing some challenges with managing her treats intake, particularly sugar. She has been working on experimenting and creating plans, but needs some more support.

Join Georgie and Christina as we celebrate Marissa's progress, troubleshoot the challenges she's been experiencing, and suggest ways she can stick to her plan even in our ever abundant food environment.

In the episode, you will hear us mention two other episodes from our other podcast, Confident Eaters that go a bit deeper into how to manage your treats intake. Check out "How to eat fewer treats without going on a diet" Part 1 and Part 2

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all?

This is exactly how emotional eating makes us act:  We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options.

Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful.

Join Georgie and Christina in today's episode as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating.

Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Winter is here! For many of us, it's a long stretch of the year—one that can throw a wrench in even the best-laid health plans. If you're someone who tries to stay active, eat well, and nurture your mental wellness throughout the year, you probably know that winter brings its own unique set of challenges.

Whether it's battling the winter blues, staying on track during holiday festivities, or simply managing the cold, winter can make healthy living feel more difficult. If you're feeling the seasonal struggle, you're not alone. But don’t worry—this episode is packed with practical, real-world tips to help you stay on course through the colder months.

Winter doesn’t have to be something we simply survive—it can be an opportunity to approach our health in a new, more sustainable way. Join Georgie and Christina for actionable steps, client stories, and personal insights that will help you navigate winter and come out the other side without derailing your health goals.

Tune in to learn how to thrive, not just survive, this winter!

 
We mentioned several "wintering" books in this episode. See the links below!
-How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days
-The Finnish Guide To Happiness
-The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Today on the show, we are going to talk about procrastineating, which is procrastination, where food is concerned. Procrastineating may show up like snacking or grazing, or it may be the form of a binge.

When we sort through procrastination eating, we are less concerned about the magnitude of eating and more concerned about why it's happening in the first place. Because like many problems, as we discover the reasons why people do this behavior, then we can start to unlock solving those problems in new ways.

So like other issues that we discuss on this podcast, procrastineating is something we can approach in layers. Join Georgie and Christina as we address the surface issues of procratineating which is typically the simplest and fastest approach. Then, we will discuss how to change what's underneath those deeper layers, which takes more time and practice (but worth the extra effort to achieve a more fundamental change!)

Do you need some more support with your own procrastination eating? We would love to help! For more information about our twice-yearly group coaching program, learn more here. Our next group starts December 2, 2024!

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here. 

Whats the best way to smother a binge before it snowballs, stopping it from gaining momentum, and spreading it to destroy your day, weeks, or decades? Well, we actually are going to talk about exactly that in today's episode.

Overcoming binge eating challenges must happen from several different angles. First, we can look at it from a prevention angle: identifying the triggers you experience and learning to prevent binge eating by developing helpful skills to address your thoughts and emotions. Second, you can think about how you can support yourself after a binge, to prevent the all or nothing pendulum swing from keeping you stuck in a binge-restrict cycle. Lastly, which Georgie and Christina will cover in today's episode, is how to stop a binge in the middle of one. 

Once a binge has started, one of its defining characteristics is that it includes a sense of losing control, and that can be scary, but  there are things you can do to extinguish the binge. You are not helpless in this situation. You are capable and you're the only person for the job.  

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here. 

Our group coaching client Emma recently reached out feeling defeated. Her vacation got derailed by an incoming hurricane. She felt like a failure of the program because she was going back to old ways of using food to cope with the disappointment of her intended family plans, wondering if she would ever get better from these eating and body struggles.

Maybe you've been there too...

Thankfully, she reached out to the group to share some of the sabotaging thoughts that were plaguing her so we could help! Many of them can be traced back to what we like to call your brain's "cut and run mode". It's those sabotaging thoughts that make you believe you need to abort the mission and do something drastic, because CLEARLY this is not working!

In this episode, join Georgie and Christina as we share exactly how we helped Emma and (other clients like her) reframe the all or nothing thoughts that make you feel like you should just give up. Our brains can be dramatic! But we are here to support you! Let's take a beat, calm down, and help you think through the sabotaging thoughts with a more clear head. 

Most importantly, we don't want you to quit! We've got your back. And if you need support unraveling any of your sabotaging thoughts, send us a message at confidenteaters.com.

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here. 

This is our 100th episode of the Breaking up With Binge Eating Podcast! Thank you, listeners, for the love and support of this podcast. We are glad you are here and thankful to be a small part of your healing journey to food freedom.

Does encouraging yourself feel weird? If so, then this episode is for you. In fact, the "weirder" it feels to give yourself praise and encouragement, the more you probably need to do it. 

As coaches at Confident Eaters, Maryclaire, Christina, and I have noticed many people express what we'd call anti compassion, anti praise, and anti encouragement. Some of the people we work with aren't just low on expressing compassion, praise, and encouragement, they're actively against it. 

Join Georgie as she explains some of the most important work we get to to with clients. We love getting to help people morph out of these unhelpful thinking patterns and begin to learn to be nicer to themselves, try to encourage themselves rather than put themselves down, and begin to use positive reinforcement like a powerful tool which keeps them going. 

These three elements can help you to become more confident and feel more positive emotions around the healthy behaviors you have spent much of your life trying to establish. If you need support unraveling any of your barriers against health, fitness, or weight loss, send us a message at confidenteaters.com.

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.

Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here. 

Food can be a wonderful tool of connection. You can use it to connect with others, to a nostalgic memory, while traveling to a new culture, or even connecting to your own heritage. But food is not the only way you can connect to these things.

In today's episode, join Georgie as shares some ideas for other ways you can connect with and enjoy time with others without feeling like you have to eat a particular way or default to socializing over food or drinks. 

We want you to have strong bonds to other people, without worrying that it conflicts with wanting to get healthier and eat better. Connections with people are fostered by what you say, how you listen, and whether you show interest and curiosity about them. It's not about how much or what's on your plate or in your glass. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up at https://confidenteaters.com/.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast.

The days are gone when eating disorders and body image struggles were secrets to keep. Nowadays, people talk about them openly, which a beautiful thing. But if you aren't prepared, those conversations can get awkward, or worse yet, start disagreements when you were only asking for some help and support. 

Join Georgie and Christina in this episode to hear how we guide our clients through chatting about your experience with friends, your doctor, your family, partner, and more. You will hear how to be authentic without "dumping" on others, how to ask for support without making your recovery *their* responsibility, and more. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up at https://confidenteaters.com/.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast.

Are you a long term calorie counter? Then you may want to consider whether it is helping or hurting your journey to breaking up with binge eating. What we have seen with clients is that calorie counting and binge eating are linked, and can unfortunately perpetuate the pendulum swing of binge and restrict.

Maybe you have used calorie counting as a way to manage your weight or feel more in control around food, but instead it has made you feel less in control and more disconnected from your body as a result. If you have listened to this podcast before, then you know that we like to help clients feel more connected to their needs, both physical and emotional. We help clients develop these kinds of skills every day! 

With real client (and personal) examples of how to go through this process, join Georgie and Christina to take your first steps of breaking up with calorie counting!

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

“We all make mistakes” - you’ve heard that so many times that I bet it’s practically meaningless. It’s like a bland hallmark card inscription that has zero power for most of us. Many people who are working on improving their relationship with food, such as stopping binge eating or emotional eating say their #1 struggle is how to recover after slipping up. 

Knowing what to do AFTER a slip is often more important than perfecting the art of preventing them. Yes, we want to prevent them, too, But if we focus all of our efforts on the things we need to do to prevent binges or overeating incidents, a client is left with a major problem when slips happen. 

Join Georgie and Christina in this episode to hear how we guide our clients through the skill of managing slip ups with compassion. You will hear how to identify where you are amongst the four stages of pathology in a slip up condition, along with our practical guide of do's and don'ts when you find yourself in the aftermath of a slip up. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

This week, we are excited to share an insider review of our Breaking up with Binge Eating Group program. Join Georgie and Berenice, as they discuss her journey from being a listener of the podcast, to joining the group program 6 months ago, to overcoming the binge and restrict cycle and developing food freedom. Berenice is a joy and a delight to talk to and we hope her story will encourage and inspire you!

We all have different challenges, backgrounds, habits, and lifestyles. Berenice shares her story as someone who loves to figure things out on her own, stay on the move, and cook and prepare healthy meals. But she was struggling with fighting with food and her body for long enough and it was time to get some support from a professional specifically for her eating challenges.

Berenice was once in your shoes, looking for a solution to her binge eating and found this podcast. Now you can listen in to hear her experience of the program (and why she is going through it a second time) on her way to becoming a confident, sensible eater. 

We covered a lot of topics, including:

• More about Berenice and her biggest challenges and her relationship to herself before joining the BUWBE program
• Lessons learned and obstacles she has overcome in the program (including her favorites and ones she found most challenging)
• How the program addressed the way she eats, thinks, and treats herself 
• What life looks like now for Berenice as a result of the support of the program and her dedication to recovery so that she can live her life to the fullest.  

Thanks to Berenice for being our guest on this week's episode and sharing her valuable experience!

For more information about our twice-yearly group coaching program, learn more here. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

Have you ever wondered if you are addicted to food? Can someone be addicted to food like they can be to alcohol and other substances? Many of our clients feel out of control around certain foods, and may feel as though they are food addicted, which is why we thought this would be an important topic to cover together.

Each month, the coaches at confident eaters explore topics related to challenges we see our clients facing so that we can better support them in our work together. In today's podcast episode, you are going to hear Georgie, Maryclaire, and Christina talk about some research surrounding the idea of Food addiction and differing views on its validity.

In this conversation, the Confident Eaters team explores various aspects of food addiction and binge eating disorder. You will hear us discuss differences among clients, variations in eating behaviors, and the impact of relationships on food-related behaviors. We also delve into gender differences in binge eating disorder and personality traits associated with eating disorders. We will highlight the complexities of these concerns and the challenges faced by individuals seeking treatment, including the role of hyper-palatable foods, and the importance of promoting self-efficacy and flexibility in recovery efforts.

For more information about our twice-yearly group coaching program, learn more here. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

This week, we are excited to share a Client interview from our 1:1 coaching program. Join Coach Christina and her former client, Maddie, as they discuss her journey of overcoming the binge and restrict cycle and developing food freedom.

We all have different challenges, backgrounds, habits, and lifestyles. Maddie shares her story as someone who loves to challenge herself physically, eat healthful meals, and support herself emotionally and spiritually.

But she was struggling! She was going through a lot of change and went back to some old habits of binge eating. "I thought I was past all of this!", she thought, and like so many other people, she hid in shame, trying to figure out on her own for a while. 

Maddie was once in your shoes, looking for a solution to her binge eating and found this podcast. In listening some more, she realized that she could use the support of a coach to overcome her challenges. 

We covered a lot of topics, including:

• Why Maddie reached out in the first place and what made the Confident Eating approach different then things she had tried in the past.
• What Maddie's biggest challenges were before our work together and the obstacles she has overcome since. 
• What it means to do the inner work of self discovery and dusting off the shame to overcome long held habits and beliefs around food and body image. 

Thanks to Maddie for being our guest on this week's episode and sharing her valuable experience!

For more information about our twice-yearly group coaching program, learn more here. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

Join coach Georgie and the Confident Eaters team in today's episode, as we discuss recent updates to Emotional Eating and Binge Eating Disorder in one our monthly coaches education meeting.

One of the papers we discuss in this conversation is all about self control. If you struggle with self control or wondered if you can maximize your own, then we have good news for you! Self control is something we can strengthen and develop, no matter what your starting point is. It's like building a muscle. It takes time and you have to work on it. One of the things we learned was that your self control is actually strongest when you're part of a group or team. 

If you want to hear the episode where we explain our 3 D Process for getting past an urge, check out the episode here.

In the second paper, we discuss how common emotional eating is! The research shows that the way we cope with emotional stress can be helpful or harmful to our wellbeing. Higher levels of emotional eating are linked to higher body weight, disordered eating and depression and anxiety. We also learned that catastrophizing and self blame are particularly problematic for emotional eating and binge eating.

In order to help with these things, we will discuss how to de-catastrophize or take things more lightly after a mistake. We want to work on reducing the automatic self blame that many of us struggle with. We will discuss the antidote to self blame, which is also shown to be one of the most helpful treatments to healing from emotional eating and binge eating.

Want to know what it is? Check out the episode! .

For more information about our twice-yearly group coaching program, learn more here. 

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

Everybody is "stressed", but we don't always understand exactly what that means. We believe that not all stress is bad. It is a protective mechanism that helps us survive situations in life. It also allows us to be challenged and have meaningful experiences. At the same time, if we are stacking stress on top of itself without coming back to baseline, it can cause some health problems and if we don't know how to manage it well, we can develop some maladaptive behaviors like binge eating. 

So, how can we be clear on what to do with stress if we don't want a life totally devoid of it? That's exactly what we are talking about in today's episode. Join coach Georgie and one of the coaches from the Confident Eaters team, Christina, as we explore four elements that you can use to manage the stress in your life.

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here.

Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

If you've listened to our podcast before, then you've heard us talk extensively about the fact that being kind to yourself can lead to remarkable personal growth and improved well-being. In this episode, Coach Georgie explores the reasons people are often overly critical of themselves and how this can hinder progress. Join us as we unravel the psychology behind self-criticism and the harmful effects it can have. You will learn why it's essential to acknowledge your achievements and the value of drawing lessons from both your wins and mistakes. 

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. 

This is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast.

Join Georgie with her real life client Brian, who has had a really good week. He has been making progress in utilizing the tools they have worked on together, like taking good care of his mental state and eating well. In this episode, Georgie helps Brian navigate how to continue to get better at navigating distress without turning to food as they review one instance he had of overeating at night. By helping Brian get to know himself better, like he would a friend or a partner, you will see how he is learning to play on the same team as himself in his recovery journey. 

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. 

Right after an overeating incident or binge, once of the most helpful things to do is look back and consider what lessons we want to take from the experience. Maybe you discovered a situation you don't want to put yourself in again, or a choice you don't want to repeat. Or, perhaps your regrettable incident revealed a supportive routine, which when absent (like a good night's sleep) contributes to eating difficulty. So you chastise and remind yourself that you know better. But before long, you find yourself squarely seated in the same pool of regret, having been tripped up by the identical situation. Is there a way out of this frustration? Absolutely. Let's get to it.

Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. 

This is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast.

Today you'll hear Georgie and real life client Rachel in a conversation about what Rachel can do to escape the "hamster wheel" of swearing she will not binge, but then doing it one more time. What can she think about differently? What can she tell herself? As it turns out, there are many opportunities for Rachel to try something new and helpful, even though her environment and history have created numerous challenges which she cannot eliminate.

Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. 

"I'll get started... after a snack." "This is so overwhelming... I need candy." Life contains onerous tasks, and they can cause dread and anxiety even when we haven't begun them. Because avoiding a chore presents its own drawn out emotional torture, binge eating or procrastineating entices us to escape BOTH the task and the heavy guilt we feel for stalling. But as we know, binge eating or emotional eating are not perfect solutions, because they come at steep costs to our self-esteem and wellness. Let's explore real life tools you can use to save yourself from procrastination hell while breaking up with binge eating. 

Website recommended in this episode: https://www.raptitude.com/ 

"Now's my chance." "I'll be better tomorrow." "One last time." Thoughts like these can make you feel just a little more reactive, a little more tense, a little less settled. And frankly, they also make you more prone overeating or binging. In this episode, you'll learn to recognize when you slip into a scarcity mindset. More importantly, you'll learn how to prevent it and how to gently help yourself out of it. 

The sinking feeling of realizing you made a mistake can be awful. It can lead to panic, fear, embarrassment, and often, binge eating. Presumably you are already trying hard to not make mistakes, so what else can be done? A lot. Here are five precise things to do after you make a mistake to help you get back to your feet emotionally without bingeing. Ideally, try to do them right away. However, if you forget initially and do them later, they still work!

In this episode, we'll talk about this phenomenon, why it happens, and how to manage it so it never gets in your way again. Full steam ahead, you can smash that guilt and keep stepping forwards in your journey of breaking up with binge eating. 

Kaitlyn has already made some progress, including a recent win with handling a stressful day without a binge. She's worried that it will be a single outlier experience, though, and wants more strategies to help her feel in control of her eating, as opposed to the sense that eating is in control of her.  Grab a pen because there are a lot of tips and strategies in this one hour conversation! 
To benefit from all of the real life recorded sessions, subscribe at georgiefear.com/podcast. For less than the cost of a pumpkin spice latte you can help yourself to expert direction and real world strategies that improve your life.  

When it comes to problems in our lives (such as disordered eating or excess weight), we can create full-time jobs for ourselves just thinking about them. We can spend endless hours considering how this problem has worsened or changed over time, what contributed to it, whom can be blamed, and how fiercely we want things to be different. To make progress, we know that dwelling on it has to give way to action... but which action is the right one to take? We spell it out in this bite-sized episode. Here's a hint: Trying harder and beating ourselves up are not the helpful actions we are going for. 

What should Suzanne do? She listed out alternative behaviors to turn to when she is triggered to binge. But she's not turning to them. Making a list of alternatives to turn to instead of food is an important step. (Don't count on yourself to be creative when you are in a moment of distress.) But what if you have a list and keep ignoring it? Let's ensure that your list is done right, and look for the stories or thoughts you might be telling yourself that are keeping you from changing. 

Does any type of food guideline, rule, or limit "set you off?" You're not alone. As a person's relationship with food heals, this type of food limit reactivity goes down. In other words, it becomes tolerable, then comfortable to experiment with waiting to eat for a short time, or choosing some foods more often than others... without alarms going off and causing binges. This process takes several months of gentle practice in a consistent, kind, and trusting atmosphere. Learn more in this episode.

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out. Visit GeorgieFear.com/podcast

Food limit reactivity is an issue that I often see in my clients. If you feel like the mere thought of eating less drives you into a panic, sparking an immediate desire to eat compulsively, you may be experiencing it. This state makes it all but impossible to lose weight, or follow food guidelines for the sake of your health. Let's explore it together in this episode.

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating. Sign up at Georgiefear.com/podcast

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out at georgiefear.com/podcast

Is recovering from binge eating a matter of willpower? Are we wasting our time looking for answers in books, podcasts, therapists, when what we really need is to buck up and try harder? Find out why I say no. (And why the implication that "all it takes" is willpower makes me bristle).

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out.

It's human to want. Feeling a desire for a particular food (as in a craving), or simply a strong desire to EAT is a normal challenge to work through on our road to healing from disordered eating. In this episode, we cover some of the pitfalls you can avoid, and how to help yourself reach a place where you connect with and notice your desires, without being bossed around by them. 

Some of the topics we discuss in this episode include: 

• Why ignoring your wants causes problems 
• Why you can feel like you really want a particular food, but then be unsatisfied once you have it
• Why wanting something doesn't mean it's a good idea to eat it (or that it will make you happy) 
• Why we are poor at predicting how it will feel to have (or not have) something we want
• What to do when you want conflicting things at the same time

After 30 years of battling food and her body, Julie doesn't want to hide and eat cookies in the pantry. She wants to feel like her healthy eating during the day extends through the evening hours too. Above all, she wants to just eat in peace. 

It's interesting how even if we hide to eat in total secrecy, we don't really have peace. Not when the voices in our minds tell us that we're pathetic, weak, being "bad," or that no one would love us if they only knew. 

In this episode we map out a plan for Julie to finally end the hiding and break out of the shame that has plagued her since her childhood. It's a juicy one! 

Book mentioned: "It wasn't your fault" by Beverly Engel. 

In the last podcast episode we talked about building up skill with sensing hunger, fullness, and emotions, while still continuing to count calories if you aren't ready to let go of that part. Now, what comes next.  

If you've counted calories for ages and have become afraid to stop, here's a guide. 
You don't have to do it all at once, you can do it in several gradual phases, laid out for you in this episode. 

"I want to learn how to eat by body signals... but I'm scared to stop counting calories, because I'm sure I'll gain weight." This is not the exception, it's the rule. In this episode, I'll help you navigate the fear of this dilemma.

What a conundrum: Nobody likes counting calories. But people are also afraid to stop. So they continue. 
The idea of being able to eat an appropriate amount for our bodies *by feel* seems like nirvana. But how can a person get to this promised land, if counting calories feels absolutely necessary?  Let me draw you a map. 

It sounds straightforward: if we always stopped eating once we reach the point of satisfaction, we would consume the right amount for our body, feel positive and proud, and live happily ever after. But... stuff tends to get in the way, doesn't it? 

In this episode, we discuss the most common reasons people eat past the point of satisfaction. And with that knowledge in hand, we can go over exactly what you personally  can to work on to achieve more success with eating the perfect feel-good amount for your body. 

Martina could use a hand with eating less sugar. She keeps trying to avoid sugar during the week, and permit it on the weekend, but consistently finds she doesn't actually make it to the weekend. On top of that issue she's feeling "like a loser" for not having solved this problem already. In this episode, we explore remedies for both issues.

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out at Georgiefear.com/podcast 

If Aunt Patty always upsets you by making a snide comment on your bodyweight, this is the year you will be prepared. 

Some people just don't realize how hurtful or insensitive it is to comment on your body. If seeing family feels like putting yourself out there to be picked on or judged, this episode will give you some techniques for surviving he conversation. You'll learn how to use humor to respond to poor manners, end gossip about other people's weight on the spot, and bring out the best in yourself rather trying to disguise your body to avoid criticism.

Can I have dessert? How much? Can I eat carbs? Do I have to eat vegetables?
Deciding to stop dieting can bring up many questions. Let's uncover some answers. 

When decades of your life have been spent alternating between binge eating and dieting, it makes to not know how to eat "normally". Many people we work with are accustomed to following a rigid low-calorie meal plan, punctuated by periods of eating excessively.  But to lose the binges, we also need to kick the habit of rigid dieting to the curb. 

In this short episode, we'll clear up what foods are okay to eat, how much to aim to eat, and how to handle the ultimate question: "to have dessert, or not to have dessert?"

Most people don't want to feel resentful. Most of us want to be gracious and grateful, or at least appear that way. But many people who struggle with emotional eating or binge eating struggle with this feeling. Here are solutions. 

Have to do this. Can't eat that.

Over and over, these mandates drive a person crazy. Many of clients say that it builds up over time, and they snap. They just want to eat and eat, in opposition to feeling pushed around by all the responsibilities and demands on them. They want to feel free, like they can have or do whatever they want in at least one small area of life. Can't food be the one place they get to cut loose?

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out.

A shocking number of people with disordered eating, (including binge eating or compulsive eating) have been through painful or difficult events in their past. The things that happened to us, even long ago, can still influence the way we see the world and how our brains work today. To understand our behavior, it helps to look at all the things we have been through as well.

While reliving fond memories can be a pleasant way of interacting with our past, many people's personal history also include trauma. I personally didn't realize how much the things that happen to us contribute to the people we are today, including the way we make food decisions and see our bodies. Until I started researching, and then I began to see how deep this topic really ran.

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out at georgiefear.com/podcast 

I was so "good" at dieting", people say. "What happened?" In this episode we explore cognitive factors which can bolster or weaken your ability to resist temptations and meet your goals.

What is self-control and why does it break down from time to time? This episodes explores the influence of delay discounting, scarcity versus abundance, exaggerated food reward value, and more on our ability to have strong self-control and willpower when we need it most.

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out at Georgiefear.com/podcast

Most people who develop a binge eating pattern can see how it is impacted by emotional states, triggering situations, or hunger states. Have a negative review at work? Many people would be more vulnerable to binge that day. Extra body-conscious because of an upcoming vacation? Same deal; more temptation to binge eat.

But this isn't the case for everyone. If binge eating has simply become a daily habit, unrelated to the emotional content of the moment, we address it differently. Learn more in this episode. Plus, I share the super-powerful skill of the "no tomorrows" policy.

Subscribe to the premium channel for Bonus Episodes and Recorded Client Sessions

Hear the real conversations which move people past binge eating and emotional eating.

Wouldn't you love to listen in on people's private nutrition counselling sessions? You can't anywhere else. But with a premium subscription to the Breaking Up With Binge Eating Podcast, that's exactly what you get. In addition to bonus episodes, subscribers receive recorded full length coaching sessions from Georgie and Maryclaire helping people just like you. You can hear the conversations, the questions and answers, and homework given.  

It's the next best thing to sitting down with a private coach of your own. And it costs less than a pint of ice cream per month. Check it out.

You can be cruising along, proudly practicing your emotion and self-care skills, living the binge-free life... when a relapse of old behaviors barges in and shakes all your confidence. Fear not. Here's what to do when all of a sudden you feel like you've lost traction. 

Old behaviors can come butting into our lives, long after we have shown them the door. That's okay. In this episode you'll hear from Charlotte, who found that after months of zero binges, she fell back into that behaviour. In this episode you'll learn how we got her unstuck, past the rough patch, and back on the path she wants to be on. Put this episode in your mental pocket for the days when you need it. 

As soon as you see your summer vacation photos, do you start picking apart your appearance? Ever pull out an old photo and think, "oh, I didn't look bad at all but I was convinced I looked terrible that night!" In this show we'll cover why these fun house mirror distortions happen, and how to see past them. 

When we look at our reflection in the mirror, or at a photo of us taken recently, it's all-too-common to find flaws in our appearance that leave us unhappy. But looking at photos of ourselves from years ago, many people see themselves differently. "Why did I think I needed to lose weight? I looked fine!" 

In this episode we'll discuss why we view current images and old images of ourselves differently, and how to be less self-critical of our current selves. (Because you are awesome, and you always were). 

In this episode you'll hear about some of the psychological factors that explain why we resist doing things we know would help us closer to our goals. And, you'll learn some specific strategies to get out of your own way. You aren't broken, resistance is a natural part of the recovery process. And it's one we can beat. 

It's one thing to not know. But when it's right there, you know it's doable and that it's effective, what the heck is it getting in the way? 

Fear not, you are absolutely not the only person to experience this, and we've got tips to help. 

All these people wanted to know, “what does this behavior or feeling or craving, mean?” Our searching for meaning can lead us off the path of growth if we start to attach incorrect meanings to things.

In today’s episode, we’ll talk about binges, cravings, slip ups and emotions, and what they all mean. And in some cases, what they don’t mean. 

1. Physical drivers 
2. Emotional drivers

In this episode we'll talk about how individuals vary in their personal "fingerprint". You own struggles might be mostly due to #1, mostly #2, or a solid mix of both. Regardless, there is a way to meet your needs better, and we'll show you how. 

Five hours later, fun is exactly the last word you would use to describe what you're feeling. You are bloated, stuffed, laying on the couch with your face mashed into the fabric. The citrusy drinks and salsa have left a sour taste in your throat, and your stomach is distended with an entire basket of chips, plus your tacos, part of your friend's shrimp burrito, and fried ice cream for dessert, even though you were already full. 

And when you got home, you went right to the pantry, scooping handfuls of cereal out of the box, crunching graham crackers, and finishing off the packet of cookies in front of the tv. You are miserable, ashamed, sick to your stomach and sick of this life. And yet, you know feeling this awful physical pain, self-hate and regret so many times before hasn't stopped you from doing it. And that's a frightening thought. If this amount of suffering hasn't made you change, what will? Answering that question is what today’s episode is all about.

She began to fill with dread. Her chest tightened.

"You ok?" Her boyfriend asked. "You looked so happy a few minutes ago, but all of a sudden you look … miserable."  If you can relate to Megan’s stress, you’re not alone. Today’s show is all about answering that crucial question: “If my main goal is not to binge, how often should I be eating?”