Binge Eating Breakthrough

Latest Episodes:

What to Do After a Binge Feb 01, 2023

Show notes

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 Food Freedom Mini Series today.

Can I Stop Binge Eating by Myself? Jan 24, 2023

Show notes

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.

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.

The Best Way to Change Your Internal Dialogue Jan 18, 2023

Show notes

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:

Understand why you started and why you haven't stopped yet
Remove restrictions
Learn how to work with your nervous system
Learn how to connect with your body
Expand your emotional capacity
Develop two-way trust with your body
Break the habit
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.

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.

How to Break the Habit of Binge Eating Jan 11, 2023

Show notes

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.

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.

Develop Two-Way Trust Jan 04, 2023

Show notes

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.

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.

Expand Your Emotional Capacity Dec 28, 2022

Show notes

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.

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.

How to Feel Connected to Your Body Dec 21, 2022

Show notes

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.

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.

Learn to Work With Your Nervous System Dec 14, 2022

Show notes

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.

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.

Remove Restrictions Dec 07, 2022

Show notes

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

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.

Understand Why Nov 30, 2022

Show notes

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 Food Freedom Mini Series today.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected