New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

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

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

The following sequence of events may be all too familiar: You want to push yourself to do something different with food - maybe order a carb, eat the dressing, or enjoy dessert out in the open instead of in secret. So you gather your strength, recite a mantra or two, take the leap... and then feel mega guilty afterwards. What gives? This is what you wanted to do, and now instead of glowing with pride, you're feeling like hell over it. 

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

"It's frustrating," says Kaitlyn. Who wouldn't be frustrated? Watching your mind circle around the next opportunity to eat like a moth doing laps around a garden light...is hardly the fully-lived life most of us want to be experiencing. Let's look at how we can help Kaitlyn. 

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

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

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

Some of the topics we discuss in this episode include: 

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

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

We covered a lot of topics, including:

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

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

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

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

Have to do this. Can't eat that.

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

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

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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

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

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

In this second episode on closing the gap between *knowing* and *doing*, Georgie shares more practical tips. You'll find out how to start on the bunny slope, go for partial credit instead of pass/fail, and manage emotions about the past which have - until today - held you back like an anchor. 

When you know what to do, but just aren't doing it, how do you get unstuck? Listen in for Georgie's advice on turning what you *want to do* into what you are *actually doing*. 

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

Mystifying. Puzzling. Baffling. We could use any of these adjectives to describe the phenomenon of knowing what to do to make ourselves feel better - and not doing it. 

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

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

“Maybe it means I really just need to find some willpower!”
" I worry that my struggling with the workload means I’m not cut out for this job.” (That was Brian.)
“If I crave a burger, does it mean I need nutrients, like iron?” 

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

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

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

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

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

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

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

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

What if urges to binge eat or compulsively raid the cabinets didn't feel so... urgent? What if they were weak, flimsy thoughts that passed by? In this episode, we'll talk about how changing your perspective can help you successfully pass on things which used to trigger uncontrolled eating.

With so much information coming us during every waking hour, we  naturally pay more attention to some data than others. But left unchecked, your mind may focus on prioritizing the wrong type of information. In this episode we'll talk about how to discover what kind of filtering your mind might do, and how get rid of any unhelpful filters that create a biased view of the world. 

Taking stock of our past often leads us to conclude that the future will be a repetition: same struggles, same mistakes, same old patterns. But that line of reasoning has a crucial flaw. In this episode we explore the most beneficial perspective to take when it comes to your future, and what you can be absolutely certain of. 

Cognitive distortions are part of the “launch sequence” you could say, leading up to binge or emotional eating.  The idea of eating a lot of food isn’t itself compelling, but it’s these sabotaging thoughts - which are kind of like little lies - that nudge you into doing it by saying that it’s a good idea, that it will help you feel better, that it will give you the rest and comfort you need and that you deserve it. That you’re going to fail at being healthy anyway so why bother trying?
When we improve these thought patterns to remove the distortions, the idea of binge eating or emotionally eating isn’t as attractive, it’s more like an idea you can just pass on. So let's uncover the truth behind the natural phenomenon of cognitive distortion. 

Somewhere in time, many of us got the idea that we "should be" able to perform certain tasks. We might base it on the idea that everyone else can do X, therefore we ought to as well. Or we might reason that after working on recovery for so long and investing so much effort and money, it's only appropriate that we have gained certain abilities by this date or we are behind schedule. 

When it comes to food and body image challenges, these tasks might be bringing tempting foods into the house, checking out fitness accounts on social media, weighing ourselves, or starting a new diet program or cleanse. 

"Yes this will be a challenge, but I should be able to handle it." 

What should you be able to handle, anyway? Are you tempting fate with that jumbo bag of chips, or just trying to be a normal person? This episode might make you reconsider some of your own ideas. 

"I just want to eat". 

You've probably had this thought as you're considering all the other things you could choose from in this moment. But you're tired. It's been a hard day. You don't want those other things as much as you want food. In this episode, you'll find the tools you need to manage the moment successfully.  (You adaptable, thought-shifting superhero, you. )

Heading back to work after a holiday is prime time for a wave of overwhelm. Feeling overwhelmed includes feeling small, incapable, confused, and frustrated. And unfortunately, many of us end up in this state on a daily or weekly basis! A sense of overwhelm might have sent you searching for food in the past, but it doesn't have to. Listen for a 5 step guide to managing your OMG situations, and you'll hear how a real-life client used it in her own success. 

Have you had any "wow, this sucks" moments lately? If so, know this: it's a sign you are making progress if you feel intense emotions. Maybe they are more intense than ever before. It means at least in this moment, you haven't numbed or distracted yourself with food. Getting through these moments is hard, but it's worth it. Choosing to grow means choosing to experience feelings, and it often feels worse to sit and feel without going to food, but it pays off later that night, the next morning, and for the rest of your life. 

If you have a rocky past when it comes to potato chips, should you banish them from your home forever? What if your trigger food is chocolate -- does that mean you must never buy m&m's again? Or can you only call yourself 'recovered' when you can have your trickiest foods at home and not binge on them? In this episode we'll talk about how your relationships with specific foods may have turned abusive, but you can reset them! With a few sequential steps,  you'll form a new dynamic that is healthier, happier, peaceful, and binge free.

Being tired is one of the most common triggers for binge eating. And when we feel "tired" most people are experiencing not just physical fatigue, but also the emotional drain of dealing with responsibilities, challenges and... life! In this episode we'll talk about what makes our brains so sensitive to immediate gratification from food in that state. And I'll teach you a skill which helps avoid the whole loop of fatigue --> binge --> regret. 

New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here
Pick the path that fits what you’re dealing with right now.

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

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

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

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

We covered a lot of topics, including:

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

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

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

Connect with Georgie and the Confident Eaters Coaches: 

• Website
• Facebook
• Instagram

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

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

There's nothing quite as upsetting as noticing someone is in distress and being able to do NOTHING about it. All too often, that person is us. We might notice through self-monitoring (see prior episode) that we are having a hard time, or just barely surviving, but draw a blank on what to do. Today we'll cover the 5 basic psychological needs introduced in the last show and some suggestions for what actions you can do if you are struggling in each area. 

We crave data. We journal our workouts, log physical measurements, and take interest in our gadgets' feedback on our steps counts and hours of sleep. But without insight into our psychological health, we suffer a major big blind spot. 

Staying aware of how we're doing psychologically gives us an edge in preventing and ending binge eating and emotional eating. In this episode you'll learn about 5 of your psychological needs, how to tell when we are replete or running low, and how this awareness helps us end binge eating. 

When even the thought of cutting back on carbs makes you crave bagels...
Or the mental image of plain rice and canned tuna sends you straight to the vending machine...
Or you consider restarting macro counting, but would rather do your own appendectomy...

You've got diet burnout. And that is actually a good thing. You'll see why in this episode.  

At points in your journey you might find yourself not progressing or taking action, seemingly paralyzed. In this episode you'll meet Jackie and find out the perfectly logical reason she was stalled, and the solution we uncovered.