In this second part of our series on parts work, we get practical. You understand now that you have parts - but how do you actually work with them? This episode covers the critical missing piece: trust. 

Learn why your parts don't trust you yet, how the internal critic keeps you stuck, and practical questions you can ask to start building relationship with your parts. This is deep, root-cause work that addresses why you binge eat, not just what you eat.

What You'll Discover:

• The internal critic dynamic and why it keeps the binge cycle going

• Why your parts need to trust your Anchored Self before they'll change

• Practical questions to ask your parts 

• How to use "a part of me" language to create separation and awareness

If you've been trying to stop binge eating through willpower and control, this episode offers a completely different approach based on building internal trust and collaboration rather than fighting yourself.

Resources mentioned:

• The Binge Eating Breakthrough - includes additional questions for parts work and frameworks for understanding your relationship with food
• The Binge Eating Breakthrough Workbook - structured exercises and prompts for working with your parts
• Limited 1:1 coaching spots available starting December 2025 and into 2026 - Book a Breakthrough Call

Catch up on Part 1: Understanding the Part of You That Wants to Binge - where we explore what parts are and why the part that binges is trying to protect you

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

If you struggle with binge eating or emotional eating, you've probably felt like you're at war with yourself. One part desperately wants to eat while another part screams "no, don't do it!" 

This episode explains the psychology behind binge eating using parts work and Internal Family Systems (IFS) concepts. Learn why the part of you that binges is actually trying to protect you, not sabotage you - and why understanding this changes everything.

What You'll Discover:

• Why binge eating is a protective mechanism, not self-sabotage
• How to identify different parts and what triggers them
• The Anchored Self concept and why it matters for recovery
• Why trying to eliminate binge urges makes them stronger 

If you've tried willpower, diets, and restriction but still struggle with binge eating, this episode offers a completely different approach based on understanding your internal system rather than fighting it. 

Next week: Part 2 - How to Work With the Part of You That Wants to Binge, where we'll get into practical strategies, questions to ask your parts, and how to build trust with them.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this deep-dive conversation, we unravel the mysterious connection between your nervous system and hunger. Expert Leah Davidson reveals why your body's signals are anything but random - and how understanding them can transform your relationship with food. 

 What You'll Discover: 

• How your nervous system drives hunger signals
• Why fighting your body's cues never works
• Practical techniques to listen to your internal wisdom

If you've ever felt disconnected from your body's hunger or struggled to understand why you eat the way you do, this episode will show you a revolutionary approach to nourishing yourself.

 Connect with Leah Davidson:

• Website
• Podcast
• Journal

 Catch up on the series:

• Episode 1: What Is Your Relationship With Hunger?
• Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith)
• Episode 3: What Is the Difference Between Physical and Emotional Hunger?
• Episode 4: I Don't Get Hunger Signals - What Should I Do?
• Episode 5: Why Ignoring Hunger Backfires (and What to Do Instead)

 Ready for Back-to-School?

Join me for the Binge Eating Breakthrough Book Experience. We begin on September 3rd. Find out more here.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

This week we are exploring the importance of recognizing incremental progress on your journey to food freedom. I draw parallels from my current personal journey of recovering from a severe ankle injury during the Ironman World Championships.

Join me as I reflect on insights from The Gap and the Gain by Benjamin Hardy and Dan Sullivan, emphasizing a mental shift from fixating on the daunting gap between where we are and where we want to be to celebrating the gain and the strides we make on our journey. 

Drawing parallels between physical recovery and our relationship with food, I discuss how important it is to celebrate all wins, big or small. From navigating pain during physical therapy to dealing with discomfort in changing eating habits, we uncover the truth that healing is not a linear process. 

Join me in understanding the significance of any progress on the path to food freedom and overall well-being as I’m reminded that it's the journey, not the destination, that makes the process meaningful.

To hear the full story of my ankle injury during the Ironman World Championships, tune into Episode 51.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Join me this week as I reflect on the 5 keys present in any steps to reach your goal. It has been one year of podcasting and I can see how clearly these 5 keys have shown up in the results that I have created. 

The 5 motivational factors to help you achieve goals are commitment, consistency, courage, curiosity, and celebration. 

In this episode, I review each key and reflect on how I have applied it in my podcasting journey while encouraging you to apply it on your own journey towards any goals you have.

If you have suggestions of topics you'd like to hear about on the podcast, I'd love to hear from you – email me at hello@janepilger.com.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

The holidays can be challenging for many different reasons, especially for people who struggle with food. I have 3 simple but powerful keys for you to overcome any obstacle you might face this holiday season. Tune in to discover the 3 keys, including a fun strategy that will help you turn that situation that you used to dread into something you want to happen. Tune in to find out more and have a completely different experience of the holidays this year.

Get your Breakthrough Bingo card at janepilger.com/bingo

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

You may have heard that restriction is one of the causes of binge eating. Did you know that there are different types of restriction?

Today on the podcast we will explore physical and mental restriction, as well as a concept that many people have never heard of but fall into often – unintentional restriction.

Explore the concept of unintentional food restriction and its impact on your relationship with food and the binge-restrict cycle. Discover what unintentional restriction is, why it happens, and how to stop restricting food, unintentionally or otherwise. Understanding this concept could change everything for you. 

Check out the episodes referred to in this podcast:

Episode 2 – Why Do I Binge?

Episode 3 – How Do I Stop Binge Eating?

Episode 5 – Remove Restrictions

Episode 9 – Develop Two-Way Trust

On the road to unwinding your binge eating, you will still binge sometimes. What happens next is everything. If you don't have a PLAN and a PROCESS for your journey, get mine here at janepilger.com/after.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Join me for an inside perspective from my best friend, Corinne Crabtree, as we explore my experience of the binge eating recovery process. Hear personal stories that I rarely share with anyone, and get a real look at what the road to recovery from binge eating looks like. Delve into a personal account of healing, resilience, and overcoming shame. Discover valuable insights on embracing progress and the path to wholeness.

If you want to know what the journey to healing from binge eating really looks like, you won't want to miss this episode.

Check out the episode I reference in this podcast:

Episode 15 – A Candid Conversation With My Husband

Discover the #1 reason behind your binge eating and what to do about it at janepilger.com/quiz.

*Please pardon the sound in this episode, we had some mic issues. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Are you tired of falling into the same cycle of binge eating, feeling defeated by that persistent thought, “I've already blown it”? In this episode, I explore overcoming black-and-white thinking, diet mentality, perfectionism, and otheer self-destructive mindsets. 

Discover how self-compassion, awareness, and a unique approach can help you rewrite the narrative, reclaim your relationship with food, and finally find lasting freedom from binge eating.

Don't miss this episode – it's your opportunity to silence the inner critic and empower your journey towards a more peaceful relationship with food.

Check out the other episodes mentioned in this podcast:

Episode 29 – How Perfectionism Perpetuates Binge Eating

Episode 2 – Why Do I Binge?

Episode 3 – How Do I Stop Binge Eating?

Episode 5 – Remove Restrictions

Episode 38 – The Power of the Pause

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Join me on my journey of courage and resilience at the Ironman World Championships in Kona, Hawaii. The day didn't end at all how I expected. 

Join me as I explore how unexpected setbacks can become the biggest opportunities for growth and self-discovery. Learn to listen to your body and discover how embracing adversity can ultimately lead to strength and personal empowerment. 

This episode will inspire you to overcome life's challenges and keep moving forward on your own extraordinary journey. If you want personalized guidance and support, or if you want to cultivate a new relationship with yourself and with food, coaching, connection, and change are waiting for you. Find out more at janepilger.com/cultivate.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Does the thought of the upcoming holiday season fill you with stress, anxiety, or dread? Do you find that your binges increase during the holidays when food is everywhere and tensions are high?

Tune in to this episode as we navigate the challenges of the holiday season and discover how to create a mindful and joyful experience. Explore the power of setting intentions, making conscious choices, and transforming your relationship with food.

Receive powerful questions you can ask yourself to guide you in all of your decisions around the holidays. 

Get ready to embrace a holiday season filled with peace, joy, and self-empowerment. Tune in now!

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Are you overwhelmed by the prospect of preparing for life's major events? Whether it's a dream vacation, a significant life milestone, or an adventure that disrupts your daily routine, the stress can be real.

Join me in this special episode, created in preparation for my participation in the Hawaii Ironman World Championships. I'll share my top tips and foundational practices for mastering your anxiety about upcoming events.

Discover the significance of viewing your event through a wide lens, considering every phase and setting intentions that resonate with your deepest desires and values. Learn how to confidently navigate obstacles with courage, infuse every moment with connection, and gracefully ease back into your routine to minimize post-event blues.

This episode isn't just a one-time listen – it's a resource you can revisit time and time again as you prepare for your own significant events. Discover how implementing these strategies can truly transform your experience leading up to, during, and after your event. Don't miss out on this opportunity to elevate your event preparation game!Rediscover the magic of the holidays and find true lasting peace with food. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Have you ever found yourself saying, “I could never do that”?

In this episode, I explore how this statement might be keeping you from achieving what could truly be possible for you. Join me as I delve into the extraordinary power of possibility and self-belief. 

Discover how to break free from the “I could never” mindset, stop limiting beliefs from preventing you from achieving your goals, and open the door to your dreams. I'll share inspiring stories, including conquering the impossible, like the Hawaii Ironman, and guide you on a journey of self-discovery and transformation. 

Don't miss this empowering episode that will show you how to believe in yourself more than ever. Tune in now!Discover the #1 reason why you binge eat and what to do about it at janepilger.com/quiz.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this fifth episode of our deep-dive series on hunger, we explore why fighting your body's hunger signals never works long-term. Think ignoring hunger will help you control your eating? This episode reveals why that approach always backfires and what to do instead.

What You'll Discover:

• How your brain responds when you don't give it enough fuel
• The common patterns that keep you stuck in restrict-binge cycles
• Why occasional hunger vs. chronic hunger dismissal are completely different
• How to work with your hunger instead of against it

If you've ever tried to push through hunger or convince yourself you shouldn't be hungry, this episode will show you why that approach keeps you trapped and what actually works instead.

Want help re-establishing trust with yourself and your hunger? Schedule a Breakthrough Call today. 

Catch up on the series:

• Episode 1: What Is Your Relationship With Hunger?
• Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith)
• Episode 3: What Is the Difference Between Physical and Emotional Hunger?
• Episode 4: I Don't Get Hunger Signals - What Should I Do?

Ready for Back-to-School?

Join me for the Binge Eating Breakthrough Book Experience. Find out more here.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode I give you an inside peak into my journey through the intricate relationship between athletic performance and food. I share my own experiences and insights, highlighting the pivotal role food played in my athletic journey. 

Discover the power of listening to your body, letting go of comparisons, and finding a balance between fuel and pleasure. 

Whether you're an athlete or simply curious about the connection between nutrition and performance, this episode offers valuable wisdom to enhance your athletic endeavors and foster a healthier relationship with food. Join me for an empowering conversation that could transform your approach to both athleticism and nourishment.

If you want to learn more about my journey to becoming an athlete, but sure to check out Episode 46. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode of Binge Eating Breakthrough, you'll hear my personal journey from a non-athlete to a competitive triathlete. 

Discover how I overcame fear, faced body image struggles head-on, and embraced the power of adventure and growth. 

Whether you're an aspiring athlete or seeking personal transformation, this candid exploration will inspire you to take your own unique path toward self-discovery. Tune in now for an inspiring conversation!

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Let go of judgment as we uncover the hidden truths about binge eating and out-of-control eating in this episode. Rather than focusing on how to change self-sabotaging behavior, ponder the root cause of the behavior.Join us as we delve deep into the compassionate perspective that separates behavior from intention. 

Learn why you might be asking, “Why would I want to do something that makes me feel awful?”

Explore the powerful role of shame, judgment, and the protective mechanisms behind your relationship with food.

Discover how curiosity can unlock the path to healing and transformation.If you've ever struggled with food, this episode is a must-listen. 

Press play and start your journey to understanding and freedom.Be sure to check out the Binge Breakthrough Blueprint to create your customized blueprint to create peace with food at janepilger.com/blueprint.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

This episode was inspired by someone I spoke to at my virtual event, where I went through a visualization exercise to imagine that it was the holidays and the obstacles or food challenges they might face. She shared with me that she would never eat foods she deemed bad or forbidden in front of other people - at a party, out to eat or at a family gathering. She would only eat them in secret. 

Virtuous eating is the feeling that a person is being immoral, bad, or wrong when they eat certain foods. Do you feel this way?

Here’s some takeaways from this episode:

• Even though we are eating in secret and hiding from others judging us, what we are really doing is judging ourselves.
• Judgment and shame are the very two things that keep us in the cycle of feeling out of control around food.
• It's important to know in what ways our behaviors serve us and in what ways they hinder us. If we can look at it with curiosity, then we can decide if we want to change something.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode, I will share stories with you about my most recent triathlon and how it relates to my journey with food and recovery from binge eating disorder. I will talk about the importance of knowing your patterns and tracking your progress along the way.

Here are some takeaways from this episode:

• I track my progress by writing a report about my race. I reflect on what went well, what I would do differently, ideas and suggestions for the next race, and reminders for if I do the race again in the future - course specifics, places we ate, etc.
• Listening to your body and knowing when to push through and when to stop is important. 
• A concept I love to teach is resilience - becoming stronger through our struggles and challenges.

In future episodes, I will share my journey to becoming an athlete - stay tuned for those in a few weeks!

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Today, I want to talk about a sentence I hear a lot: I want to eat whatever I want, whenever I want. I think it means different things to different people. No matter how you interpret this sentence, I trust that this episode will be eye-opening and provide you with some perspectives and some questions you may not have considered before. 

Remember, we want to increase our awareness. You can't change what you aren't aware of and judgment will always keep you stuck in the cycle. So stay open, stay curious, and let's dive in!Here are some takeaways from this episode:

If you can just get curious about what the following key questions mean to you, you will open up a lot for yourself:

What do I really want when I think of fixing my relationship with food? If I could somehow erase all of the outside influences that have told me how to behave and what to do, what would I choose for myself?

In what ways are my food wants overlooking other wants I have in life?

In what ways might what I want for myself as it relates to food be rooted in fantasy and not reality?

You get to decide what a good relationship with food looks like for you. Yes, it can get complicated by society, the messages we have received, our own nervous systems, our emotional capacity, and more, but you really do have a choice.

If you want to know the primary reason you feel out of control around food sometimes take this quiz to find out why, and get 3 steps you can take today to begin to change. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

This episode was inspired by a recent conversation with someone who attended the virtual event. She said, “I know you talk about the importance of removing restriction, but what is the difference between restriction and healthy discipline?” I wouldn’t normally use the term “healthy discipline”, but since she asked it this way, I figured many other people have this question and I wanted to address it here on the podcast.

Here are some takeaways from this episode:

• We can look at healthy discipline in two ways: one that comes from rigidity and control or the second way as a type of discipline that comes from a place of nurturing and support.
• Think about WHY you make the choices that you do around food.
• When I say remove restrictions, that does not mean remove the idea of making empowered choices that are nurturing and supportive to you - both physically and mentally.

Discover your personal blueprint to create lasting trust and peace with food: www.janepilger.com/blueprint

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Did you know there is a sweet spot when it comes to growth? That’s your growth edge (also known as the growing edge). It's that just-right place where the discomfort is there, but you are willing to experience it because you know what is waiting for you on the other side. 

Here are some takeaways from this episode:

The growth edge sits between letting the brain do what it’s always done (i.e. seeking pleasure and avoiding pain while using as little energy as possible) and setting very high, very unrealistic expectations for yourself, then getting frustrated when you don't do anything.

Discomfort is required for growth, and finding your edge is a matter of finding just the right amount of discomfort that will keep you in action. Each of us will have a different growth edge – and it will change based upon the area where you are trying to grow or improve. 

Be willing to experiment to find your edge. In the moments when you recognize you are there – when your brain thinks you can't or you just don't want to – ask yourself, “what can I do?” Listen for the answer and take action, whatever answer you get.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

If “should” is a word you use to talk to yourself, this episode is for you. Many of us use “should” when we talk to ourselves. After listening to this episode, you can decide whether it’s a word you would like to continue to use or not.

Here are this episode’s takeaways:

Telling yourself you should be doing more or being more leaves you feeling like you aren't enough as you are.

Focus on accepting your experience rather than forcing yourself to have a different one – get curious about what it has to teach you. 

When we say we should do something, we are reinforcing the idea that we are not doing the thing we think we should be doing.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Have you ever wondered whether or not you would still binge if you paused before you started eating? If so, this episode is for you. Taking a pause is important because it allows for the logical brain to create an opportunity to respond versus react, which gives you a chance to consider your alternatives.

Some takeaways from this episode:

• We are not pausing so that we won't eat, we are pausing to give ourselves some time and space to consider what we want to do.
• It’s important to understand how change works. First, we catch ourselves after a binge, then towards the end, then in the middle, then before we go for the food.
• This journey is about coming back to yourself. Staying connected. Acknowledging that you can't fully disconnect - you will always come back to you and you will be dealing with the consequences, so let's stop pretending they don't exist.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this fourth episode of our deep-dive series on hunger, we tackle one of the most common concerns: missing hunger signals. If you can't feel hunger or only notice it when you're absolutely ravenous, you're not broken - you've just taught your body to stop communicating.

What You'll Discover:

• Why hunger signals disappear and how your body adapts to restriction
• The difference between "not hungry" and "can't feel hunger"
• How to rebuild trust with your body through consistent nourishment
• Why eating on a schedule can actually restore your natural signals

If you've been waiting for hunger to guide your eating but can't feel those signals, or if you only experience extreme hunger that leads to overeating, this episode will show you a gentle path forward.

Catch up on the series:

• Episode 1: What Is Your Relationship With Hunger?
• Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith)
• Episode 3: What Is the Difference Between Physical and Emotional Hunger?

Want to know what it would look like to get help rebuilding your hunger signals? Schedule a Breakthrough Call today.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

If you are someone who has been on the binge-restrict pendulum for a while, with periods of what seems like success followed by periods of out-of-control moments with food, this episode is for you. I'm here to share my own experience with these approaches and why they didn't work for me and the challenges I see with many other people. I want you to be able to find that place where food feels easy and you are able to eat in a way that feels supportive and honoring to your body, mind, and spirit.

The problem with eliminating food groups is that it often gives a lot of power to that type of food. If you think that you can't control yourself once you start eating something, chances are you will prove that to be true.

When you are empowered, connected, and choosing what feels honoring and supportive, you won't need to disconnect from yourself with food.

In the last episode, I talked about the 4 pillars of creating peace with food: Clarity, Connection, Compassion, and Confidence. If your approach isn't cultivating these 4 pillars, chances are you are not on a path that will be sustainable in the long term.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

I'm aware - now what?

If you've been listening to this podcast for a while, you know that I often talk about the importance of awareness and how it is the first and most important step to change. 

If this is your first time listening, please listen to episode 32, which talks about how the brain works. Its primary goal is to seek pleasure, avoid pain, and use as little energy as possible. In order to change your patterns you have to become aware of them first. 

Noticing our patterns, what we might be thinking in the moments before, during, and after eating, what we are feeling in our body, and the stories we tell ourselves about why we eat the way we do.

Some takeaways from this episode:

• Consider writing in a journal or a phone app your observations of the things you say to yourself. Notice them. Become aware of them. Write them down or say them out loud to somebody else. 
• Once you become aware, you can choose to do something different.
• It's crucial that you don't judge or shame yourself for what you are thinking, feeling, or doing. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Have you ever wondered what it would be like if you could create peace with food?

In this episode, I talk about the four pillars of creating peace with food. This is important because the pillars become the foundation. If your goal is food freedom or being able to eat with ease, there are some components that have to be in place for this goal to be achieved and sustained.

Some takeaways from this episode:

• The four pillars of creating peace with food are clarity, connection, compassion, and confidence.
• You don't have to be perfect at all of these items.
• Imagine what might change if you improved even a little bit in each of these four areas.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Have you ever wished someone would just tell you what to eat? Does it sometimes seem like if you could just find the perfect combination of foods and timing, all of your food struggles would just disappear? But then when someone does tell you what to eat you rebel? I have definitely been there. 

In this episode, I talk about this paradox and why it is important to listen to and trust yourself.

• I don't WANT to eat a bunch of food that makes me feel like crap, drains my energy, and takes me away from what is truly important in my life. When we say "I want to eat whatever I want" that is often more of a sign of rebellion. 
• But here is what I do think is a problem - it's seeking outside advice without turning inwards to see if it resonates with you. 
• The body is always communicating with you - the skill is learning how to tune in and respond accordingly.

If you want to hear a whole episode about the scale and weighing yourself, you can go back to Episode 19 (what about the scale?) and see what resonates for you. 

Figuring out what to eat can take experimentation and time but stay connected to what resonates with you rather than only seeking advice and guidance outside of yourself.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In last week's episode, I talked about how the brain works to give you an understanding of the basics so that you can work with your natural wiring rather than fighting against it or thinking that something is wrong with you when your brain just does what human brains do. If you haven't had a chance to listen, I recommend you do, as these two episodes complement each other quite nicely.

This week we will expand on understanding the brain by diving into the power of questions. When your brain isn't in survival mode, it is basically like a computer, always working on finding answers for whatever it believes to be true.
Here are some takeaways from this episode:

• The brain will always look for the negative in a situation, which comes from its #1 job - survival. The brain is always scanning for threats, for what is wrong. If we don't direct our thinking and our attention, it's always going to focus on the faults, on the ways we aren't making progress.
• It’s very important to ask your brain very powerful questions because if you ask your brain a question, it will go to work to answer it. Your brain doesn't care if it's a useful question or whether it is helpful or harmful to you. It's like a computer - give it a question, and it will give you an answer.
• There is a very good reason why you binge, and you can use the power of questions to help you get out of shame and judgment and into curiosity and compassion so that you can understand yourself and your behavior.

I have created a download for you with all of these questions so you can have them for yourself when needed. You can get your list of powerful questions at www.janepilger.com/questions.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode, I discuss how to understand your brain. My goal is to give you a basic understanding of how the brain works.

Understanding how your brain works will help you learn how to make real changes in your eating habits and all areas of your life.

Here are some takeaways from this episode:

One of the primary functions of the brain is survival, and if it senses a threat in any way (real or perceived), it will always focus on survival, constantly scanning for danger.

If you've been on a lot of diets in the past (as many of us have), your brain may sense that your attempts to change or limit your food may result in starvation and will see this as a threat, which is why it is hard for you to change your eating habits.

There’s also the thinking part of the brain that we can use to our advantage to grow and evolve.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Observing your thoughts is such an important part of the process of change. If you've been listening to the podcast for a while, you have heard me say many times that awareness is the first step of change, and “becoming the observer” is a good way to become aware. There is a lot that goes on inside your body that you aren’t aware of.

Here are some takeaways from this episode:

Having experiences where it feels like you are at the mercy of something outside of yourself that just compels you to eat, but you really aren't even sure of what is happening in your mind and body is normal. When this happens you are on autopilot. You are pretty much at the effect of whatever is going on, without even realizing it.

Notice your patterns. Start to get curious about what is happening in your body when you notice that compulsive desire to eat a lot of food in a short period of time. Analyze personal observations of your own thoughts, feelings, and behavior.

As you start to become more aware of what is happening to you in the moments of eating, it's important not to judge yourself. Remember, shame and judgment are the main reason why people binge and what will keep you stuck.

If you want to get answers to “Why do I binge?” and other key questions, take this quiz and get the answers and 3 steps you can take right away to begin to change. Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode, we explore my story about why I chose to keep my secret eating habits hidden from my husband until after we were married.

Secret eating is a common struggle, and it's understandable to feel hesitant about sharing this part of yourself with someone else. If you've never discussed your secret eating with anyone before, I want to provide you with valuable insights to consider as you navigate the decision of whether or not to open up.

Throughout this episode, I aim to equip you with practical tools to facilitate the process of talking to your loved ones about your secret eating. Here are a few key takeaways:

1. Evaluate your reasons for sharing: It's crucial to identify whether your motivation to reveal your secret eating is strong and meaningful to you. Take the time to understand your own reasons and ensure that you genuinely resonate with them.
2. Choose your confidant wisely: Decide who you feel comfortable sharing your secret with and why you specifically want to confide in them. Selecting the right person can make a significant difference in your journey toward breaking free from shame and developing a fresh perspective on your eating habits.
3. The power of sharing: Several of my clients have experienced a profound shift in their relationship with food by openly discussing their binging struggles with loved ones. Sharing their experiences helped remove the weight of shame, enabling them to gain new insights and perspectives on their behavior.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

The topic of perfection for this week’s episode was inspired by my recent guest podcast interview on Side Gig School, where I spoke about how perfectionism showed up for me when I was first certified as a coach and wanted to start my business. Last year, I did a masterclass on how perfectionism perpetuates binge eating, and this topic resonated so much with my attendees, who struggled with their relationship with food. 

In this episode, I talk about perfection and the four steps on how to overcome perfectionism that perpetuates binge eating.

Here are a few takeaways from this episode:

• Perfectionists tend to achieve LESS and stress MORE than regular high achievers.
• Use the power of your BRAIN to notice and shift your default pattern of thinking.
• Perfectionism may be one key component keeping you stuck in the cycle of binging.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

This episode is inspired by a recent experience that I had while doing a half-marathon. In this episode, we will be expanding on what I talked about in Episode 24 about your identity as an eater. We talk about what happens when things get hard. 

On our journey through life, we are going to have obstacles and challenges. Things will not always go the way we want them to. So the question is - what do you do when that happens?

Here are a few takeaways from this episode:

• Thinking that we need everything to be in control is an attempt at protecting ourselves.
• There are many things we can't control - but one thing we can always control is our reaction to any circumstance. How we show up and who we are in the face of whatever happens in our lives.
• The way you think about your urges and the way you relate to them is everything. If you can shift one thing - see your urges as a challenge, as the opportunity for growth and new pathways.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this third episode of our deep-dive series on hunger, we explore one of the most important distinctions you can learn. Not all hunger feels the same - and understanding the difference can be life-changing. We explore the distinct qualities of physical and emotional hunger, not because one is better than the other, but so you have the information you need to respond in ways that truly serve you.

What You'll Discover:

• The key differences between physical and emotional hunger

• Why emotional hunger isn't "bad" or something to avoid

• A simple framework for responding to each type of hunger

• Why understanding these differences gives you choice

If you've ever felt confused about whether or not you're actually hungry, or found yourself eating but still feeling unsatisfied, this episode will give you the clarity you've been searching for.

Catch up on the series:

• Episode 1: What Is Your Relationship With Hunger?
• Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith)

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

As I record this episode, it is my 22nd wedding anniversary. As I reflect on what this day means to me, I thought it would be a great way to introduce how to handle milestone dates or anniversaries.  Every year is full of milestone dates that have different meanings to each of us. For some people, looking at milestone dates and anniversaries can be very powerful and feel expansive, and for others it can be a very challenging time.

Here are a few takeaways from this episode:
Most of our pain and suffering come from a place of insufficiency. Thinking it's not good enough or you didn’t do enough.

You will know if you are in lack and insufficiency based on how it feels.

Decide ahead of time how you want to feel, and be intentional to create an experience from a place of sufficiency and enoughness.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

If you've been listening to this podcast for a while and you've thought to yourself, I wonder what it would be like to work with Jane on my eating challenges, then this episode for you!

In this episode I share a bit about what it's like to work with a coach, more specifically what it's like to work with me. I know many of you might be feeling reluctant to talk about your eating challenges because you feel shame or judgment, but it doesn’t have to be this way. You can cultivate a new relationship with yourself and with food. 

Here are some takeaways from this episode:

• One of the primary benefits of coaching is to become aware of certain patterns of thinking that you may not have even realized, which I can help you with in our first coaching session together.
• Coaching with me can help you understand your patterns of behavior to go along with your awareness, which sets you up for the possibility of true, lasting, impactful and sustainable change. 
• To find out more about working with me visit https://www.janepilger.com/work-with-me

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this week’s episode, we're talking about a topic that can truly impact whether you are creating success for yourself or whether you are unintentionally keeping yourself in the patterns of eating you are so desperate to get out of. 

In this episode we explore the question -  how do you measure progress? If you are listening to this podcast, I am going to assume that you have some patterns around food that you would like to change like stopping binge eating or feeling out of control around food.

Some takeaways from this episode:

• As you develop new patterns and new relationships, some of the old patterns will want to resurface sometimes. This is totally normal and is just how change works.
• The ultimate progress is shifting how you see yourself as an eater. It's a new relationship with yourself and with food. So, evaluate your progress in that area - look at the relationship.
• The other area where you might want to measure progress is the scale. You can listen to Episode 19 for my thoughts about the scale as a measure of progress and how to decide if it is a helpful tool for you.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode, I speak about your identity as an eater-why it is important, how you see yourself, and knowing what type of identity you want to have so that you can become someone new. Get ready for a new perspective that will help you move forward toward your goals of being the person you wish to become.

Here are a few takeaways from this episode: 

•  Most of the world has it wrong - they focus on what to do first - eat this, don't eat that. If that worked - we wouldn't need this podcast. Instead, you create your identity with your mind. Who do you want to become?
• If you don't create a new identity, you will keep repeating your past behaviors. If you want to become someone new, this starts with who you are being, not what you are doing. 
• It's about a relationship - your relationship with food and your relationship with yourself. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Today I answer a question I get a lot - what is the difference between binging and overeating? 

I am not a medical professional, and this is not medical advice. If you feel like what you are doing with food is extremely detrimental to your mental or physical health, I encourage you to seek advice from a medical professional. 

What I share on my podcast is my own perspective and is based upon my personal experience as well as that of helping many others. If, after listening to this podcast, you want to get more into specific definitions, diagnoses, and more, the internet will provide no shortage of information for you to learn more. 

Here are a few takeaways from today’s episode:

• Binges can look very different for different people. Binges can be as short as a handful of minutes, and they can also last for hours or off and on for days or longer. One of the other hallmarks of a binge is the feeling of being unable to stop. It feels like you are out of control and is often a dissociative experience where you may not even remember the act of eating itself.

• If you purge, I encourage you to reach out for support. Especially if you purge through vomiting and have been doing this for an extended period of time, there are very real physical health consequences to your mouth and to your GI tract. These are often unseen but can have a lasting and very serious impact. I know it can be hard to talk to someone about binging and especially purging. Do your research and make sure that you are talking to someone who can support you in a compassionate way.

• What is overeating? It can show up as eating beyond what your body needs.  Overeating can be a lot of food, either because there is simply a lot to choose from or it tastes good, and you don't want to stop. You also may think that you only get this once a year, so they might as well eat what they can like on Thanksgiving. That feeling at the end of the meal when you know you are a bit more full than you would like - that's an overeat. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In this episode I talk about a common struggle of women who feel confused and conflicted about their relationship with food. I had a conversation with a potential client who summed up this struggle perfectly with the statement, "I feel so confused and conflicted."

There are two approaches that women often take when it comes to their relationship with food. The first approach involves dieting, which usually comes from a place of hating one's body and thinking it needs to be smaller. This is a common struggle among women who want to lose weight or have tried dieting but have yet to find lasting success. 

The second approach is the anti-diet movement, which involves eating anything and everything one desires and conveying that wanting something different for one's body is wrong.

Both approaches involve giving the middle finger to something - either the body or the diet industry. This judgmental approach is not conducive to lasting change and often leads to disconnection from the physical body. Instead, I encourage you to take a more compassionate approach to your body and focus on physical and emotional health.

The body positivity movement has important messages about loving and caring for one's body but also cautions against any approach that involves judging oneself or others. Ultimately, I encourage you, my listener, to find a balance between caring for your bodies and finding confidence in who they are as whole beings.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Does it ever feel like there are multiple versions of you? Like you have a part of yourself that really wants to eat in a way that is nourishing or feels good in your body, and then you have a part of you that doesn't care in the moment and wants to escape into food?

Have you found yourself in the middle of a binge telling yourself that you will feel terrible later or you will regret this, but at that moment, you don't care? That part of you that wants to binge is way louder and way more convincing than the part that knows there will be consequences to this behavior.

There is nothing wrong with you. We all have different parts. I am not a licensed therapist or an expert in this field. This is not medical advice. If it feels like you experience something more extreme as it relates to your experience of yourself showing up in different ways sometimes, please seek professional guidance and support.

In this episode, we talk about this topic because any of us who binge or struggle with feeling out of control around food sometimes have a part of us that wants to binge, even while there is another part that doesn't. You are not alone. This is normal.

Here are a few takeaways from this episode:

• Think about when you started binging or feeling out of control around food. What do you suppose you needed at that time? 
• We think that if we just put that part of us in the closet and try to pretend it doesn't exist that it will just go away. But that's not how it works. We must bring it out of the closet and get curious about it.
• Learn how to stop fighting with the part of you that binges. Bring awareness to it by taking it out of the closet, getting curious about it, understanding it, and seeing how you can address its needs in a way that is more honoring and nourishing for yourself - both physically and emotionally.

Learn how to find ways to honor and nourish yourself and all its parts-even if those are parts of you that you want to hide from.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

I've noticed a common theme with a few of my clients recently, and I have also seen this in myself, so I thought it would be a great topic to talk about on the podcast. 

Do you ever look at other people and wonder how they are able to do what they do? 

Do you compare what you are able to do to what someone else is able to do? 

Do you look at how someone reacts to something and wonder how they can have such a different reaction than you do? 

In this episode, I help you think about these questions differently than you might have previously. 

It’s possible that you are a highly sensitive person. Tune in to discover what that means and how to know if you are. 

A few takeaways:

• You aren't meant to be like other people. You are meant to be you. 
• You were uniquely wired; the key isn't figuring out how to be like somebody else. The key is figuring out how to work with the way you were uniquely wired and how to best care for yourself.
• Learn to say no to the things you don't want to do. Set up a healthy perimeter. 

Learn to work with yourself; you will feel more aligned and at ease. 

Comparison is not helpful. Trust your body. What may change if you embrace your sensitivity? 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Today's episode builds upon the topic of what you consider success when thinking about the journey with food and your body. We are discussing the scale and answering the question - should I weigh myself?

I hear two primary reasons for people wanting to weigh themselves:

1. To keep in check
2. To see if it's working

In this episode, we look at each reason in greater detail. I also share some of the thoughts that are common to have when the number has gone up. These thoughts also lead to shame, guilt, frustration, and more. 

I used to be a person who weighed myself, but only when I wanted to see the number and thought it might be going down. When I look back on it, I was dieting, even though, at the time, I would have assured you that I just liked and preferred healthy food.

As I got further in my healing journey and learned about the genuine mind-body connection, I realized that using the scale was taking me away from the ability to trust my body. 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In the last episode, I talked about whether or not it is a good idea to track your binge-free days. I talk about what some people see as success. If you haven’t listened yet, I invite you to check it out if this is something that you currently do or think might be helpful.

In today’s podcast I discuss how so many people look back on a previous diet or a previous time in their life where they were making different choices around food and they think that it worked before, so they should just be able to go back to those same choices and have the same "success" they experienced in the past. In this episode, we will go deeper on what “success” means and why you think it might have worked before.

How do you define success? 

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

As we continue this series on hunger, we're turning to a foundational truth - your relationship with hunger begins in childhood. 

Today I'm joined by Lisa Smith of The Peaceful Parent to explore how we can help our children learn to listen to their bodies and develop a trusting relationship with hunger so that they won't end up looking to outside sources to figure out when, what, and how much to eat.

Not a parent? This conversation provides valuable insights on your own relationship with hunger and how it might have been influenced by your childhood. 

Tune in to discover:

• How the development of your brain impacts your food choices
• How your relationship with hunger is influenced from an early age
• Practical tips to help your child navigate food choices
• Encouragement that your relationship with hunger can change

Click here to learn more from Lisa about becoming a Peaceful Parent. 

Missed the first episode in the Hunger Series? 

What is Your Relationship with Hunger? Listen to the Episode HERE

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

You may be wondering, "should I track how long it has been since my last binge?" Some people may think it's helpful to watch how many days they are abstinent from binging. I used to track my binge-free days with an app where I tracked statistics, all in some hope that by paying really close attention to everything then I could finally get myself under control and stop binging. I am not going to tell you what you should do, because everyone is different. What worked for me, may not work for you. Today, I invite you to go deeper and show you how to check in with yourself to uncover how tracking your binge-free days may or may not be helpful for you.

Here are some key points from this episode:

It is most important to become super aware of what you make it mean when you binge. If you have tracked your binge-free days in the past, what happens when you do have a binge? 

You can change your thoughts about binging. When you change what your thoughts are about binging after a binge-free period, you are more likely to get curious, to figure out what happened, to make a plan for the next time, to try new things, and to keep getting up as many times as it takes. 

Know your reason and like your reason when you decide whether or not you will track your binge-free days.  If you don't like your reason - I invite you to get curious about it. If you could look at it without judgment, would you want to re-evaluate or consider other alternatives? And if the answer is no - that's great too. You always and forever have the right and the agency to make any decisions you want. Just make sure that you are choosing them for you. Not because anyone else told you, but because you want to and you like your reasons.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

Many people ask, is it possible to stop binge eating permanently? There are often two extreme views. Some think binge eating is a life sentence that is something that you will have to manage and deal with for the rest of your life. Others think that it is absolutely possible to stop permanently and share stories of the immediate transformation of never bingeing again. As you know from other episodes, I am a fan of moving out of extremes and more toward the middle. Bingeing is not just about the food…it goes much deeper. In today's episode, I help lift the veil, uncover how I help my clients look under their hood, and explore what's happening.

It's important to look at the root problem to create permanent change. What is causing the symptoms in the first place? 

 Binge eating is like the warning light that comes on and tells you something is wrong under the hood. When you binge, it's important to look under your "hood" to see what is going on. 

I believe that it is possible to stop binge eating permanently. I also think it is impossible to stop permanently using certain approaches. There is a reason that so many people experience brief periods of what they consider "success", only to start bingeing again. 

I see ending binge eating as unwinding. It's a process that takes time. No button gets flipped, and there are no more thoughts, desires, or cravings for food. It is genuinely a rewiring of the brain, creating new neural pathways. 

Here are some key points from this episode:

• To stop binge eating, you must understand it. You are not broken. Bingeing is not a problem to be fixed or solved. Bingeing is a symptom. An indicator that something else is going on. If you can remove the shame and judgment and understand what is going on underneath the hood to make the binge light come on, we can work on the root cause.

• Instead of thinking I am broken, I am out of control, I am a binger; begin to think I am connected to my body's wisdom, I am stronger than I think, I am my biggest advocate, I am a calm and peaceful eater.

• As you expand your ability to be with any emotion, that will expand your ability to be with that desire to eat and let it pass on its own. Then you can figure out what it had to tell you. As you work with your nervous system, your body feels safer and less likely to need to escape into the patterns it has known before. You will have more connection to your body and access to the logical part of your brain that can help you make those choices at the moment.

If you want to understand WHY you feel out of control around food sometimes, take this short 7 question quiz to discover your #1 reason, including 3 steps you can take today to begin to change.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today. 

In honor of Valentine's Day, my husband Todd joins me for a candid discussion about what it has been like for him on the other side of my binge eating journey. This is an unscripted conversation, and I trust you will find insights and nuggets that benefit you.

In this candid conversation, we discussed the initial time I told him about my binging (after we were married), the journey we've been on over the years, and how it has unfolded. Todd has been instrumental in my journey and the healing process. He shares his perspective and advice to anyone else who may be in the same situation.

This is a must-listen if you have a loved one you haven't told about binge eating or you’re wondering how to help someone with binge eating. Learn what is helpful and what pitfalls to avoid. Discover how a compassionate ear can change everything, even if they don't understand.

Here are some key takeaways from this episode:

• The conversation is not easy, but it is worth it.
• The healing journey has grown our emotional capacity as a couple.
• Having support is crucial to unwind binge eating. You cannot do it alone. We need a compassionate witness by our side.

If you think you might be ready to talk with your loved ones about your secret eating, you can share this episode with them or check out replays of my How to Talk to Your Loved Ones About Your Secret Eating Masterclass for some key questions to consider for yourself and a step-by-step guide of what to say and how to share what is going on with you.

Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.