What if the key to handling your most challenging moments with food isn't found in willpower or restriction, but in something completely unexpected?

In this episode of the Binge Eating Breakthrough podcast, I'm sharing a practice from my triathlon racing that transformed how I navigate discomfort - and how you can apply this same approach when you're struggling with food.

I'll tell you why I started asking for prayer requests before every race, how it got me through 105-degree heat to qualify for Kona, and most importantly - how this simple mindset shift can change everything about your relationship with food.

Whether you're spiritual or not, you'll discover practical tools for moving from "I can't handle this" to connection and strength.

In this episode, you'll learn:

• Why shifting your focus beyond yourself is more powerful than willpower
• Practical tools for handling binge urges without shame or restriction
• How to change your energy from "I can't handle this" to gratitude and connection
• What to do after a binge that actually helps
• The simple question that transforms any challenging moment

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

How do you trust yourself around food without any structure at all? If this question keeps you up at night, you're not alone - it's the most common question people ask me about food freedom.

Are you tired of choosing between rigid meal plans and complete food chaos? Have you tried the "just eat when you're hungry and stop when you're full" approach only to feel more confused because your hunger signals seem completely unreliable? You're about to discover why this happens and what actually works instead.

In this episode, you'll learn about Supportive Structure - the middle path that creates safety without restriction. You'll hear real examples of how this works for food choices, daily routines, and even what to do after a binge. Plus, if you want personalized help creating your own framework that feels like freedom instead of another set of rules, you'll learn about an option that might be perfect for you.

Want personalized help creating your own Supportive Structure? Swift Support Sessions are designed specifically to help you build a framework that works for your unique situation. Two calls plus 14 days of support to design structure that feels like freedom. Click here to learn more.

Missed the first episode? Listen to Who Are You Listening To? for the foundation of learning to trust yourself.

Want to know what to do after a binge to create Supportive Structure for yourself? Click here.

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

In this personal episode, I take you behind the scenes of my Boston Marathon qualifying journey and reveal the unexpected parallels I've discovered between athletic training and healing our relationship with food. 

I share how shifting from bracing against discomfort to opening up to possibility has transformed not just my running performance, but offers a powerful framework for approaching food challenges.

You'll hear about the crucial role of community support, the mindset shifts that create breakthrough moments, and how embracing the process rather than fixating on outcomes creates freedom in both running and eating. 

Whether you're struggling with binge eating or simply seeking a new perspective on healing, this episode offers practical wisdom about transformation that applies far beyond the marathon course.

Previous Episodes Mentioned:

The Power of Co-Regulation

Marathon Recap & Lessons Learned

Experiences Are More Important Than Results

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.

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.

In this episode, I explore the transformative power of co-regulation and why it might be the missing piece in your journey to freedom from binge eating. I'll share what happens in your brain and body when you connect with someone safe, why isolation often triggers binge behaviors, and how to find sources of co-regulation even when human connection feels risky. 

I open up about my personal story of finally sharing my binge eating struggles with my husband after years of suffering in silence and explain why gentleness - not harshness - is the path to lasting change.

If you're tired of fighting your food struggles alone, this episode offers both the science and practical strategies to help you heal through connection. 

For personalized support in a safe, judgment-free space, my Swift Support Sessions provide an opportunity to experience the power of co-regulation firsthand. These two focused sessions can help you feel truly seen and understood, perhaps for the first time, as you navigate your relationship with food.

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.

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.

What do you do when everything goes off the rails and your nervous system is on high alert?

In this episode, I share what happened during a recent workshop when unexpected tech issues threw everything off track—and how I responded in a way that’s very different from how I would have during my binge eating years.

Instead of relying on willpower or pushing through, I took a moment to pause, regulate, and move forward with intention. I walk you through the 5 specific steps I took in that moment - steps I now often guide my clients through when they’re feeling overwhelmed, out of control, or on the verge of turning to food for relief.

Whether you're in the middle of your struggle with food or learning how to navigate stress differently, this episode offers a compassionate, practical example of what it means to work with your nervous system instead of against it.

Ready for support in your own SOS moments?

Swift Support Sessions are designed to give you quick, focused help when you need it most. You’ll walk away with clarity, practical tools, and a sense of what it’s like to work with me

Book Your Swift Support Session

Want to watch this moment unfold in real time?

Catch the replay of the workshop Stop Binge Eating Without Diets, Rules, or Willpower through April 30, 2025.

Watch the Replay

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.

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.

If you are in a binge cycle with food, I want you to consider whether fear is a part of it and whether you can see yourself in the examples I share.

There are two extreme behaviors to explore. On the one hand, you have people who try to be very rigid with their food, thinking they need to control everything - this fear is that they will gain weight if they don't.

On the other hand, you have people who have been through the diets and have failed the binge cycle enough to know that, for the most part, diets fail and often lead to a binge. These people who stop bingeing are so committed to the anti-diet approach that they shun any structure or rigidity altogether.

This second approach often results in significant weight gain and decreased mental or physical energy.

Most of us benefit from a structure in some ways. In some cases, some people benefit from a lot of structure. The problem, in my opinion, with some of the anti-diet movement is that it becomes a rebellion against any structure.

The problem is not structure or limits regarding food; it's the emotion or feeling behind them. Creating a structure because you think you can't control yourself without it is a form of fear.

I think it's problematic when people shun any structure around eating, which negatively impacts the person's overall physical and emotional health.

I believe that most people who gain a lot of weight are still missing the skill of connecting with their bodies and using food to disconnect.

Is there a fear that is keeping you from having more flexibility or more structure in your eating?

Identify what that fear is.

If you are listening to this podcast, chances are you would like to be happier with your eating behaviors around food. Is it possible that the thing you fear might lead you to binge is keeping you in a disordered pattern with it?

Many binge eaters live in the extreme—all or nothing. I invite you to get curious about what it might look like for you to live in the space in between. Is it possible that things could be different? What might that look like for you?

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

During my journey with binge eating, I googled "what to do after a binge?" so many times. I felt like a failure and felt so much shame and judgment. 

If you are listening to this podcast and this resonates with you, I assure you that you are not alone. Nothing is wrong with you, and the sooner you can put these steps into action, the more you will be able to learn from the experience.

The moments immediately following a binge are critical. What you do next will create pathways in your brain for the future.

Save this episode for the future so you can refer to it again if needed.

You may think that you don't want to binge and you don't want to focus on this part, but I'm here to tell you that it's so important. As you create new patterns after a binge, you will set yourself to develop new habits during and before. 

Think about the last time you binged. How did you feel? I share some of the most common feelings I experienced after a binge-eating episode. 

Next, think about what actions you took. What did you do when you were feeling this manner? Do you eat more and hide the evidence? Do you make a plan and try to distract yourself from the physical discomfort?  

Did all of this type of behavior help you stop? 

 Albert Einstein famously said: "We cannot solve problems with the same thinking we used when we created them." 

Bingeing is a behavior pattern that doesn't stop when you stop eating. 

Here are 5-key steps to implement after a binge: 

Step 1 - Decide you are done (close the loop)

Step 2 - Suspend the shame

Step 3 - Choose Curiosity & Compassion

Step 4 - Learn the Lesson

Step 5 - Put it into practice

I encourage you to work on adopting any of these five steps. You will notice a difference. If you adopt all FIVE, you will change your life. 

If you want a download of the 5-steps - janepilger.com/after

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

A question I often get "Can I stop binge eating by myself?" my answer - may not be what you want to hear - but "it depends."

People seek support to stop binge eating, but it does not always work. One of the main reasons is that the person is focusing on food vs. what is happening underneath. The unhealed trauma or the support given is not the right approach for the person.

There is no one size fits all approach or one answer that will work for everyone, but everyone would benefit from someone to help them see what they can't see themselves.

Your binge eating may not be a problem you created consciously - but your subconscious mind did. This means that once you start new awareness so the subconscious can begin to let go and re-establish new neural pathways, you will likely continue by yourself.

Here are some tools that will not work alone in getting you to stop binge eating. 

• reading a book 
• or listening to a podcast 
•  or focusing on the food

To stop binge eating, you must create new neural pathways by learning to become aware and understand yourself more deeply. 

Doing so will help you work with yourself instead of sabotaging your actions and constantly fighting with the part of you that binges. 

Ending binge eating for most people is not a matter of flipping a switch and simply declaring I will never binge again. At times attempting to stop binge eating leads to more binge eating and the reinforcement of old patterns you are trying to break. 

Having a supportive professional can help you determine if you are on a path that is likely to lead to more or less disorder in your eating. Having support can help prevent you from long-term physical or emotional injury.

If you are listening to this podcast, you are like me - you aren't willing to give up on stopping binge eating. You know that feeling out of control doesn't have to be a life sentence, and you are looking for answers, and you will keep doing so until you figure out what works for you.

Change is possible. Food freedom is possible. Trusting your body is possible. This takes extra support from a coach. I promise you - you are worth it. The results are worth it. Imagine what life might be like if you weren't constantly beating yourself up and consumed with thoughts about food all day and night. 

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

We made it to the end of the series on why you binge and how to stop. Here is a quick recap if you are tuning in. 

 In my years working with people on binge eating and body trust, I have noticed eight primary reasons why people binge. I covered those reasons in Episode 2 of the podcast.

Each reason has a corresponding solution, and I outlined the eight solutions in Episode 3.

Over the last seven episodes, we have been diving deep into each solution to stop binge eating. Each episode stands alone, but they all work powerfully together.

That brings us to today - the 8th and final solution. The #8 reason why people binge is your personal narrative. What does that mean? It's your internal dialogue. The way you speak to yourself inside your own head. 

Your internal dialogue is powerful. It's like the radio station that plays in your head, with certain songs on repeat.

Pay attention. Notice what radio station you are listening to. You have to become aware of it first. You can change your internal dialogue, which is essential to ending binge eating.

Then realize you get to choose which radio station you want.

Tune in to learn more about what this looks like and how to change the internal dialogue.

To recap this series, the 8 solutions to end binge eating are:

1. Understand why you started and why you haven't stopped yet
2. Remove restrictions
3. Learn how to work with your nervous system
4. Learn how to connect with your body
5. Expand your emotional capacity
6. Develop two-way trust with your body
7. Break the habit
8. Change the internal narrative

When you apply all of these solutions to your life, you will create an entirely new relationship with yourself and with food. If you want help with this, I'd love to be your guide.

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

Here is a quick recap if you are listening for the first time: the first three episodes are foundational - my story, the eight reasons why most people binge, and the solutions to each of those reasons.

We take a deep dive into the eight answers - the how to stop - where you get into action.

Each episode stands on its own - you don't need to have listened to the others to get great value from this one.

What is a habit?

It's something that you repeatedly do, often without thought.

Several binge-eating programs focus on this as the only reason why you binge

They give you tools to change the habit, but if you aren't addressing the other components of why you binge, only addressing it as a habit isn't going to solve the problem.

If your nervous system is dysregulated, if you are full of shame and judgment, if you are avoiding your emotions and disconnecting from your body, even if you do manage to break the habit of bingeing, you will likely replace it with something else.

Our previous episodes have talked about other solutions. Today we are talking about binging as a habit, but I want to be clear that this solution only works in conjunction with the others.

The habit focuses on the behavior itself. The other components address what goes on underneath the behavior. What might be leading to the behavior in the first place. It all matters, and it's all important.

To me, behavior is an indicator. It shows us that something else is going on underneath that needs to be examined.

How do we break the habit?

1. Know your patterns - choose one thing to focus on.
2. Be intentional - bring it all to your conscious.
3. Choose something different.

This isn't just about taking a bubble bath or walking when you want to binge. It's about bringing awareness to those times that are operating on auto-pilot. Understanding what is happening in your mind and body and actively choosing something different.

Combining this increased awareness with the other solutions you are learning on the podcast is where the magic happens.

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

Many of us believe we need more control over our eating habits, more willpower, more discipline. But what if control is actually the problem, not the solution?

In this episode, I share my personal journey of realizing that my binge eating wasn't about lacking control—it was about desperately seeking safety in the wrong ways.

I explain why the more we try to control our eating, the more out of control we ultimately feel, and why creating internal safety is the missing piece for healing your relationship with food.

Previous episode referenced: The Restriction You Don’t Know You’re Doing

If you're tired of fighting against yourself and ready for a different approach that actually works, this episode offers both the insights and practical shifts to move from control to genuine safety with food. 

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

We are in the middle of a deep dive into the eight solutions to unwinding binge eating. 

If you are just tuning in:

Episode 1 is my story and what I mean by binge.

Episode 2 summarizes the 8 reasons why you binge.

Episode 3 gives you the solutions to each of the 8 reasons. The how to. 

Episodes 4-8 have been a deep dive into each reason.

Each episode stands alone, so if you join me for the first time, you won't miss anything. You may want to go back and listen to the others, but you don't need any background for this to be a breakthrough concept for you today.

This week we are talking about the #6 reason you binge - it's an attempt to control.

Many people who struggle with feeling out of control around food logically think that the answer is that they need to control themselves more.

They try to control their weight, their appetite, and their intake.

They don't trust themselves - especially when it comes to making food choices, or they don't trust themselves to be around certain foods.

So what's the solution? Develop trust. If you trust someone, you don't need to control them.

Learn what trust is and how it's developed, and discover the essential component of two-way trust.

Remember, this takes time. Trust is developed. As you continue practicing the skills you are learning on this podcast, you will naturally build and establish trust with yourself. 

You can develop the necessary two-way trust to unwind from binge eating with commitment, consistency, connection, communication, and compassion.

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

Welcome to episode 8 of Binge Breakthrough. We are in the middle of a deep dive into the eight solutions to unwinding binge eating. 

In Episode 1, I talked about my history and what I mean when I talk about bingeing.

In Episode 2, I discussed the 8 reasons why people binge.

In Episode 3, I covered the 8 solutions - one answer for why you binge.

In the 4th and 5th reasons why you binge (Episode 6 and Episode 7), we have discussed the importance of understanding what is happening in your body and how to connect with it.

This week - we are looking at reason #5 why you binge - it's a coping mechanism. You use it to cope with big emotions or things that feel too scary or overwhelming. 

The solution to bingeing as a coping mechanism is to expand your emotional capacity. In expanding your emotional capacity, it is best to start small. Remember, this is a new skill that you are developing. Just like at the gym, start small and work your way up. 

Don't forget to notice and celebrate your progress. This is an important part of making change sustainable. 

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

This week we continue the deep dive into solution #4 for how to stop binge eating.

In Episode 1 I talked about my history and what I mean when I talk about bingeing.

In Episode 2 I discussed the 8 reasons why people binge.

In Episode 3 I covered the 8 solutions - one answer for each reason why you binge.

The 4th reason why many people binge is disconnection from the body. In this week's episode I talk about why connecting with your body is so important and I give you practical tips and strategies you can implement today.

This topic is also very closely tied to Episode 6 where I discussed the very crucial component of understanding your nervous system.

The more you are able to connect with your body, the less you will be looking to disconnect through a binge.

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

Join me as I continue the Deep Dive into the 8 reasons why you binge. Episode 3 outlines the 8 reasons why and Episode 4 covers the solutions for each reason.

Today I discuss the importance of learning how to work with your nervous system. The nervous system is your body's command center. It is the connection between the brain and the body.

Learn all about what your nervous system is, why it's important, and how you can begin to identify the state of your nervous system and start working with it today.

This was a missing piece for me in my journey to ending my binge eating. This could be an episode that changes everything for you.

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

If this is your first time tuning in, please check out 

Episode 1 to hear my story. 

Episode 2 outlined the 8 reasons why you binge.

Episode 3 covered the solutions for each reason, highlighting the eight things you must do to stop binge eating.

Episode 4 was a deep dive into the #1 solution for how to stop binge eating by understanding why you binge. 

In this episode I dive deeper into the #2 reason why we binge and how to stop it.  

I provide you with additional insight into how people unintentionally keep themselves in the pattern of binge eating. 

There are two types of restrictions we create for ourselves. Physical and emotional restrictions. 

Tune in to hear why and how you need to remove both types of restrictions that cause you to binge eat.  

Stay tuned for a deeper dive into the remaining 6 solutions to stop binge eating.

If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why 

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

Episode 2 outlined the 8 reasons why you binge.

Episode 3 covered the solutions for each reason, highlighting the 8 things you must do to stop binge eating.

Join me today where I dive deeper into the #1 answer on how to stop - understanding why.

I believe it's important to understand why you started and why you haven't stopped yet. Creating awareness is the first step of any change. We don't have to live in the past, but it can provide helpful information for our future.

This is how we start to discover how it all makes sense.

Stay tuned for a deeper dive into the remaining 7 solutions on how to stop binge eating.

If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why 

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

If you have yet to listen to Episode 1, where I share my journey with binge eating and what I mean when I talk about bingeing, be sure to check it out.

In Episode 2, I share the top 8 reasons why we binge and why you haven’t stopped yet. This foundational awareness is the first step to change. 

In this episode, I outline what to do about each of the 8 reasons why you binge.

Now you have the basic framework of why you might be bingeing and what to do about it.

In the next 8 episodes I will dive deeper into each item so that you can start to apply new insight and knowledge to your own personal journey.

If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why 

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

In Episode 1, I discussed what I mean when I talk about binge eating and I shared my personal journey. Be sure to check it out if you haven't yet.

In this episode you will discover the 8 main reasons why you may be stuck in the cycle of binge eating.

All change starts from a place of awareness and it's important to understand what might be holding you back from your own personal breakthrough.

Be sure to tune in to Episode 3 where I discuss the solution to each of these 8 reasons.For now, listen in to see if any of these 8 reasons might be true for you.

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

Welcome to this introduction of myself and my journey.

What do I mean when I talk about binging, anyway?

I share my story so that you can understand where I’ve been and how I can help. I share how it makes sense and invite you to find yourself in my journey.

I share my gifts with this work and how I can use them to help you to develop understanding, connection, and trust with yourself and your body so that you can finally experience the food freedom you desire.

Join me each week as I guide you toward a new way of understanding yourself. 

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

You've heard that restriction leads to binging. You might even be trying hard not to restrict. But what if your body still thinks you're on a diet?

In this eye-opening episode, I reveal the hidden forms of restriction that might be sabotaging your relationship with food – even when you think you're doing everything right. From the fear of restriction paradox to unconscious social eating patterns, I'll help you discover how subtle mental and emotional barriers can keep you stuck in the binge cycle.

I share personal stories of my own unintentional restriction and offer practical insights on:

* Why eating "anything and everything" to avoid restriction might actually backfire

* How your energy and intention matter more than what's actually on your plate

* The surprising connection between social situations and late-night eating urges

* Why cultivating body trust is the real solution (not perfect eating habits)

If you've been working to heal your relationship with food but still feel stuck, this episode might hold the missing piece. I offer compassionate guidance for identifying your own hidden restrictions and practical steps for building genuine trust with your body.

Previous Episode Referenced: Why Letting Go of All Food Rules Isn't Working

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

As a longtime cycling enthusiast, I know firsthand the joy and freedom that riding a bike can bring. But for too long, the cycling world has excluded people in larger bodies from fully experiencing that joy. That's why I'm so excited to share this episode as part of Podcasthon.

Podcasthon is an incredible non-profit initiative uniting over a thousand podcasters globally to raise awareness for charitable causes. And the organization I'm highlighting this week is truly inspiring - it's called All Bodies on Bikes.

All Bodies on Bikes is dedicated to creating a more inclusive cycling culture where people of all shapes, sizes, and abilities feel welcomed and empowered to experience the thrill of riding. In my conversation with co-founder and executive director Marley Blonsky, you'll be moved by the powerful story behind this nonprofit and the tangible impact they're having through community rides, education, and industry advocacy.

Marley shares her own cycling journey, the challenges she faced, and the joy she found in creating spaces where all bodies are celebrated on two wheels. This is a must-listen episode for anyone who loves cycling, believes in body positivity, or wants to get involved with an organization that's truly making a difference. Tune in to be motivated, uplifted, and ready to join the All Bodies on Bikes movement.

Learn more about All Bodies on Bikes: Website | Documentary | Instagram

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

Have you thrown out all your food rules only to find yourself still binging and obsessing over food?

In this episode, I reveal why simply "eating intuitively" or "eating whatever you want" may not be working for you - and what's actually missing from your approach. I share why your brain might panic when you suddenly abandon all structure around food, how this triggers the very behaviors you're trying to overcome, and a more effective approach that creates true freedom without the all-or-nothing cycle.

If you're caught between rigid food rules and feeling completely out of control, this episode offers the understanding and practical guidance you've been searching for.

Previous episode referenced:

Expanding Your Capacity

Need immediate support? Book a Swift Support Session today to get personalized guidance for your unique situation.

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 reveal why the journey to overcome binge eating isn't about restriction or willpower—it's about expansion. I share how expanding your capacity in key areas creates lasting freedom with food and transforms your entire life.

If you've tried everything to stop binge eating, only to find yourself back in the same cycle, this episode offers a refreshingly different perspective. I explain why emotional capacity, nervous system regulation, and self-compassion are the true keys to breaking free from binge eating for good.

Previous Episodes Referenced:

What Happens When You Flip Your Lid

You Don't Have to Love Your Body

Looking to expand your capacity to be nicer to yourself after a binge? Download my What to Do After a Binge: 5-Step Plan today—a practical tool to help you respond with compassion when you need it most.

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

Do you find yourself turning to the same foods during binges? Those patterns aren't random - they're actually leaving important clues about what's really driving your binge eating. In this episode, I explore how understanding your food patterns can unlock deeper insights about your relationship with food.

You'll learn how to approach your binges with curiosity instead of judgment, discover the surprising connections between your go-to binge foods and your emotional needs, and understand why this awareness is the first step toward lasting change.

Whether your binge foods have stayed consistent or changed over time, this episode will help you see your patterns in a new light and take the first steps toward freedom from binge eating.

Resources Mentioned in This Episode:

What to Do After a Binge - 5 Step Relief Plan Break free from the shame spiral and get back on track with this practical, compassionate guide for the moments after a binge.

Swift Support Sessions Two targeted sessions designed to help you:

* Understand your unique binge triggers

* Shift out of the shame spiral

* Create a focused plan for moving forward

Don't navigate your post-binge moments alone. Get the support and guidance you need to transform your relationship with food.

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