New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here Pick the path that fits what you’re dealing with right now. 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 igno...
Jun 27, 2022•9 min•Season 1Ep. 80
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 sev...
May 26, 2022•15 min•Season 1Ep. 79
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 premiu...
May 19, 2022•9 min•Season 1Ep. 78
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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...
Apr 04, 2022•10 min•Season 1Ep. 77
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 ...
Mar 16, 2022•19 min•Season 1Ep. 76
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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,...
Feb 17, 2022•54 min•Season 1Ep. 75
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 i...
Feb 09, 2022•12 min•Season 1Ep. 74
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here "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 ...
Feb 02, 2022•19 min•Season 1Ep. 73
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 exa...
Dec 27, 2021•19 min•Season 1Ep. 72
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 Episode...
Dec 20, 2021•14 min•Season 1Ep. 71
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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...
Dec 12, 2021•11 min•Season 1Ep. 70
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 period...
Nov 10, 2021•8 min•Season 1Ep. 69
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 wan...
Oct 14, 2021•13 min•Season 1Ep. 68
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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...
Sep 22, 2021•10 min•Season 1Ep. 67
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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...
Sep 06, 2021•17 min•Season 1Ep. 66
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 d...
Aug 24, 2021•12 min•Season 1Ep. 65
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 h...
Aug 12, 2021•13 min•Season 1Ep. 64
New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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'...
Aug 12, 2021•7 min•Season 1Ep. 63
In this second episode on closing the gap between *knowing* and *doing*, Georgie shares more practical tips. You'll find out how to start on the bunny slope, go for partial credit instead of pass/fail, and manage emotions about the past which have - until today - held you back like an anchor.
Jul 20, 2021•13 min•Season 1Ep. 62
When you know what to do, but just aren't doing it, how do you get unstuck? Listen in for Georgie's advice on turning what you *want to do* into what you are *actually doing*. 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....
Jul 07, 2021•17 min•Season 1Ep. 61
Mystifying. Puzzling. Baffling. We could use any of these adjectives to describe the phenomenon of knowing what to do to make ourselves feel better - and not doing it. 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.
Jun 14, 2021•12 min•Season 1Ep. 60
“Maybe it means I really just need to find some willpower!” " I worry that my struggling with the workload means I’m not cut out for this job.” (That was Brian.) “If I crave a burger, does it mean I need nutrients, like iron?” 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 emot...
May 30, 2021•9 min•Season 1Ep. 59
What if urges to binge eat or compulsively raid the cabinets didn't feel so... urgent? What if they were weak, flimsy thoughts that passed by? In this episode, we'll talk about how changing your perspective can help you successfully pass on things which used to trigger uncontrolled eating.
May 16, 2021•11 min•Season 1Ep. 58
With so much information coming us during every waking hour, we naturally pay more attention to some data than others. But left unchecked, your mind may focus on prioritizing the wrong type of information. In this episode we'll talk about how to discover what kind of filtering your mind might do, and how get rid of any unhelpful filters that create a biased view of the world.
May 02, 2021•8 min•Season 1Ep. 57
Taking stock of our past often leads us to conclude that the future will be a repetition: same struggles, same mistakes, same old patterns. But that line of reasoning has a crucial flaw. In this episode we explore the most beneficial perspective to take when it comes to your future, and what you can be absolutely certain of.
Apr 18, 2021•17 min•Season 1Ep. 56
Cognitive distortions are part of the “launch sequence” you could say, leading up to binge or emotional eating. The idea of eating a lot of food isn’t itself compelling, but it’s these sabotaging thoughts - which are kind of like little lies - that nudge you into doing it by saying that it’s a good idea , that it will help you feel better , that it will give you the rest and comfort you need and that you deserve it . That you’re going to fail at being healthy anyway so why bother trying? When we...
Apr 04, 2021•13 min•Season 1Ep. 55
Somewhere in time, many of us got the idea that we "should be" able to perform certain tasks. We might base it on the idea that everyone else can do X, therefore we ought to as well. Or we might reason that after working on recovery for so long and investing so much effort and money, it's only appropriate that we have gained certain abilities by this date or we are behind schedule. When it comes to food and body image challenges, these tasks might be bringing tempting foods into the house, check...
Mar 21, 2021•11 min•Season 1Ep. 54
"I just want to eat". You've probably had this thought as you're considering all the other things you could choose from in this moment. But you're tired. It's been a hard day. You don't want those other things as much as you want food. In this episode, you'll find the tools you need to manage the moment successfully. (You adaptable, thought-shifting superhero, you. )
Mar 07, 2021•13 min•Season 1Ep. 53
Heading back to work after a holiday is prime time for a wave of overwhelm . Feeling overwhelmed includes feeling small, incapable, confused, and frustrated. And unfortunately, many of us end up in this state on a daily or weekly basis! A sense of overwhelm might have sent you searching for food in the past, but it doesn't have to. Listen for a 5 step guide to managing your OMG situations, and you'll hear how a real-life client used it in her own success.
Jan 07, 2021•9 min•Season 1Ep. 52
Have you had any "wow, this sucks" moments lately? If so, know this: it's a sign you are making progress if you feel intense emotions. Maybe they are more intense than ever before. It means at least in this moment, you haven't numbed or distracted yourself with food. Getting through these moments is hard, but it's worth it. Choosing to grow means choosing to experience feelings, and it often feels worse to sit and feel without going to food, but it pays off later that night, the next morning, an...
Dec 09, 2020•12 min•Season 1Ep. 51
