Binge Eating Breakthrough

Latest Episodes:

Noticing Progress and Navigating Injury Aug 30, 2023

Show notes

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

Here are some takeaways from this episode:

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

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

Define Your Food Freedom Workshop

If you’ve ever said, “I just want food freedom,” this workshop will help you take a closer look at what that actually means for you. Food freedom is not only about what you want to stop doing with food. It is also about what you want your relationship with food, your body, and yourself to look like instead.

Join me live October 5th - Save your spot.

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

I Want to Eat Whatever I Want, Whenever I Want Aug 23, 2023

Show notes

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

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

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

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

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

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

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

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

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

What Is the Difference Between Healthy Discipline and Restriction? Aug 16, 2023

Show notes

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

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

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

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

How to Find Your Growth Edge Aug 09, 2023

Show notes

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

Here are some takeaways from this episode:

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

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

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

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

Are You Shoulding on Yourself? Aug 02, 2023

Show notes

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.

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

The Power of the Pause Jul 26, 2023

Show notes

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.

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

The Problem With Other Approaches Jul 19, 2023

Show notes

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.

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

I’m Aware – Now What? Jul 12, 2023

Show notes

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.

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

Four Pillars of Creating Peace With Food Jul 05, 2023

Show notes

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.

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

Tell Me What to Eat – Don’t Tell Me What to Eat Jun 28, 2023

Show notes

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.

Define Your Food Freedom Workshop

Join me live October 5th - Save your spot.

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

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