The Stop Binge Eating Podcast

Ep #342: Relying On Food Too Much Feb 18, 2025

What do you rely on food for? Is it more than for fueling your body and for moderate pleasure? If so, then listen to this episode to learn how you can stop relying on food so much. It can help you to stop being so obsessive about food and to stop eating excessively.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/342

Ep #341: Eat More to Binge Less Feb 11, 2025

Eating more can actually help you to stop binge eating. Some people binge because they’re not eating enough food in general and some binge because they’re not eating enough of foods they enjoy. Why? In this episode, I will tell you why so you can understand why eating more food in general and why eating more of the foods you enjoy will help you to stop binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/341

Ep #340: Practicing Being Your Future-Self Feb 04, 2025

Your future-self is binge-free and you are going to become them. And, you’re going to start becoming them today.

In this episode, I’m going to help you to stop waiting to think, feel, and do better right now and so you can start being like your future, binge-free self now.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/340

Ep #339: How to Have Food Freedom Jan 28, 2025

Do you want food freedom? What does that mean and how can you get it? That’s what I’m answering in this episode. Listen in to find out how you can become free of guilt, self-judgement, fear around food, obsessing about food, and so much more that is stopping you from feeling free.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/339

Ep #338: Balancing Being Problem-Focused and Solution-Focused Jan 21, 2025

Do you spend more time thinking about your binge eating and why you do it or more time trying to stop your binge eating? Both are important. But, what’s also important is giving both equal time. If you’re spending too much time on one and not the other you’re missing something that you’ll need to help you to stop binge eating.

In this episode, I’m explaining why it’s important to find a balance between thinking about the problem and thinking about a solution for the problem. Listen in to find out why so you can make more progress and finally stop the binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/338

Ep #337: Your “Under-Feeling” Problem Jan 14, 2025

If you binge eat to avoid feeling uncomfortable emotions, so you can feel comforted, soothed, or numbed, you likely have an “under-feeling” problem that is causing you to binge eat. What does that mean and how do you solve this problem? Listen to this episode to find out so you can binge eat less.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/337

Ep #336: What “Normal” Eaters Think Jan 07, 2025

When I was binge eating, I wanted to eat like a “normal” eater so badly. Many of the people I work with say the same thing. So how do you become more like them? Well, you become more like them when you think more like them.

In this episode, I’m sharing what “normal” eaters think and don’t think, and how you can start to think more like them. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/336

Ep #335: If You Don’t Believe You Can Stop Binge Eating Dec 31, 2024

Not believing you can stop binge eating will actually stop you from doing it. When you don’t believe you can, you won’t even try. So if you’re having a hard time believing in yourself, I want to help you. In this episode, I’m going to help you to build your belief in your ability to stop binge eating so you’ll actually put in effort to do it. Listen in to start building your belief.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/335

Ep #334: Your Compelling Reason to Stop Binge Eating Dec 24, 2024

Why do you want to stop binge eating? Does your answer to that question light you up? Does it motivate you to do everything you can to stop binge eating? If it doesn’t, then your reason needs to be more compelling.

In this episode, I’m talking about how to you can make your “why” as compelling as possible and if you don’t think your “why” is good enough, how to make it good enough. Listen in to find out how you’ll do it so you can have a “why” that will make you feel highly motivated.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/334

Ep #333: How to Know If You’re Being Too Restrictive With Your Eating Dec 17, 2024

You might not even know if you’re being too restrictive with your eating. You might binge because you’re being overly restrictive but because you don’t know that you are, you might be really confused about why the binge happened. So you have no idea what you can do differently to prevent a binge in the future.

In this episode today, I’m going to share some signs that you might be overly restricting your eating. I’ll give you some things to look out for. Listen to learn about them and to find out what you can do to stop being overly restrictive which will help you to stop binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/333

Ep #332: How to Stop Eating Once You’ve Started Dec 10, 2024

Do you have a hard time stopping eating once you’ve started? Maybe it’s because the food tastes so good, or because you don’t want to feel however you think you’ll feel if you stop eating, or because you’re eating while distracted, or because you feel like you’re out of control. Whatever the reason, there is a way to make it easier for you to stop eating. Listen in as I show you how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/332

Ep #331: When You Think, “I’m Going to Binge” Dec 03, 2024

Do you ever look at food and think, “I’m going to binge on that?” And then you do in fact binge on it. Are you ever home alone and think, “I’m going to binge?” And then you do binge. You’ve been in these situations many times before and most of the time, or every time, you do in fact binge. Well, today, I’m going to help you to break that pattern. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/331

Ep #330: How to Actually Change Yourself Nov 26, 2024

Are you doing a lot of work to stop binge eating but aren’t making progress? Do you do well for a period of time but then stop doing well and this cycle repeats over and over? There’s a reason why this happens and in this episode, I’m going to explain it to you.

There’s something you’re not doing that’s stopping you from really changing. Listen in to find out what it is.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/330

Ep #329: Being More Present and Connected With Yourself Nov 19, 2024

When you binge eat, are you present and connected with yourself? I bet you’re not. What about when you’re feeling uncomfortable emotions or urges? What about when you’re feeling hungry? What about when you’re deciding what to eat or not eat?

Disconnecting and not being present with yourself is a huge contributor to binge eating. So in this episode, I’m showing you how it is and talking about the importance of self-connection and presence with yourself. Listen in to understand this important topic connected to your binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/329

Ep #328: Why You Think About Food Too Much Nov 12, 2024

Do you think about food too much? In this episode, I’m going to help you to understand why you do AND show you how to quiet your “food noise” and think about food less.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/328

Ep #327: Who You Want to Be During the Process Nov 05, 2024

You probably know who you want to be when you stop binge eating but, do you know who you want to be UNTIL you stop binge eating? Who are you choosing to be during the process of stopping matters and you get to decide who that is.

I’m going to help you to figure out who you want to be in the process AND how to be that kind of person. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/327

Ep #326: Waiting Until You Reach Your Goal Weight Oct 29, 2024

You might be waiting until you reach your goal weight to do some things. You might be waiting to see people you haven’t seen in awhile, waiting to buy and wear cute clothes, waiting to be more active, so many things. But, waiting to do those things might actually be perpetuating your binge eating. How? I’ll explain it in this episode. I’ll also show you how you can yourself to do all the things you’re waiting to do now, before you lose even one pound. Listen to find out how because it will make your life so much better.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at h ttps://coachkir.com/326

Ep #325: Intentional vs Impulsive Pleasure Oct 22, 2024

Do you ever binge because you’re wanting pleasure and you don’t know what else to do? Then after you’ve eaten all that food, you totally regret it. Choosing to eat food was an impulsive decision but because you were feeling such a strong urge, it was hard to make a different decision.

If this happens to you, I want to help you to stop being so impulsive when you’re wanting pleasure and start being more intentional. I’m going to help you to make decisions that you don’t regret later and help you to feel less urges to binge too. Listen in to this episode so find out how you’re going to do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/325

Ep #324: Being Assertive With Yourself Oct 15, 2024

Being hard on yourself is not useful. It doesn’t motivate you, it just makes you feel bad. And if you’re aware of this, you might know that it’s recommended that you be kind and compassionate with yourself instead. But sometimes, that’s not going to be helpful either. In certain moments, it’s going to be so much more useful for you to be assertive with yourself. Why? And why does that mean? Listen in to find out so you can create the determination and drive you need to actually do the things you want to be doing.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/324

Ep #323: Small Changes Oct 08, 2024

You probably want to make changes in yourself ASAP. You want your eating habits to change ASAP. So you might try to make big changes today, or tomorrow. But do those changes stick? Do you end up creating new habits? Or do you do the new things for a little bit and then stop?

If your changes aren’t sticking, try making your changes smaller. In this episode, I’m talking about why the smaller changes stick better and how to make the small changes without letting your patience get the better of you. Listen in to find out how you’re actually going to change and make new habits.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/323

Ep #322: Bingeing Because You’re Anticipating Future Restrictions Oct 01, 2024

Urges to binge aren’t just caused by restricting. They can also be caused by the thought of restricting. When you’re anticipating that you’re going to restrict, you might start feeling urges for what you’re going to restrict. So in this episode, I’m talking about why this happens and how to stop it from happening. Listen in to find out why and how so you can prevent more binges.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/322

Ep #321: Ignoring the Truth Sep 24, 2024

Ignoring the truth can stop you from stopping binge eating. What truth am I referring to? Listen to this episode to find out so you can be honest with yourself and stop stopping yourself.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/321

Ep #320: How to Build Emotional Endurance Sep 17, 2024

Do you eat as soon as you feel an uncomfortable emotion? Or do you feel it for awhile, but then decide you’re done with feeling and you eat to distract from it, numb it, or avoid it?

Now imagine that you were able to just feel the emotion, for as long as it was there, without eating. If you did that, overeating and bingeing for emotional reasons wouldn’t happen. So that’s what I’m going to help you to do in this episode. Listen in to find out how you’re going go build up your emotional endurance so you can feel your emotions for as long as you’re feeling them and so you don’t end up overeating or bingeing when you feel uncomfortable emotions.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/320

Ep #319: How to Eat to Support Stopping Binge Eating Sep 10, 2024

How you eat day to day matters. It can either make it more challenging for you to stop binge eating or make it easier and support you in stopping binge eating. So in this episode, I’m going to help you to support yourself.

Listen in as I share some basic guidelines that you can follow to support the work you’re doing to stop binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/319

Ep #318: Which Types of Eating to Stop, Increase, and Decrease Sep 03, 2024

You definitely want to stop binge eating. That’s why you’re here. But, what kind of eating do you want to do more of? What about less of? Is there anything else you want to completely stop doing? Well, maybe you shouldn’t...or should you? That’s what I’m going to help you to figure out in this episode. Listen in to find out how you can set yourself up to create realistic and useful eating goals for yourself.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/318

Ep #317: Eating For Enjoyment vs For Controlling Emotions Aug 27, 2024

Do you eat to control your emotions? Or eat for enjoyment? Or both? If you do, take a listen to this episode to find out my take on each of them and how to make sure you’re not eating in a way that’s a problem for you.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/317

Ep #316: How to Improve Your Self-Talk Aug 20, 2024

If you tend to have multiple binges in a row, and if you are having a hard time stopping binge eating, your self-talk might be to blame. How you speak to yourself is going to have a huge effect on how you behave. So if your self-talk is negative, your behavior will be too.

In this episode, I’m going to help you to improve your self-talk so you can binge less and eat how you want to eat. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/316

Ep #315: Figuring Out What You Really Want Aug 13, 2024

When you’re wanting to binge, or are feeling like to need to binge, what is it that you’re REALLY wanting or needing? It’s not really the food, it’s what you think you’re going to get from eating all that food. That’s what you want, and knowing what you want from that food is going to be very important if you’re going to stop binge eating.

In this episode, I’m going to help you to uncover what it is you’re really wanting when you binge so you can actually get what you’re wanting without eating anything. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/315

Ep #314: When You Know What To Do But Aren’t Doing It Aug 06, 2024

It’s frustrating when you know what to do but you’re not doing it. You have all the knowledge, know the tools, but aren’t succeeding. So how can you get yourself to actually do it? That’s what I’m going to help you do in this episode. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/314

Ep #313: Making Time For Yourself Jul 30, 2024

Making time for yourself is important. It’s going to affect your happiness, your energy, and your eating.

For many of us, it can be hard to make time for ourselves with all that we have going on. But in today’s episode, I’m going to help you do it.

Listen to this episode to find out why it’s so important that you make time for yourself, what to do with the time you do have, and how to make more time for yourself.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/313

Ep #312: Not All Urges Are the Same Jul 23, 2024

Not all urges are the same. They don’t all feel the same and you don’t handle them all in the same way. So in this episode, I’m talking with you about how you can handle your urges, no matter what kind of urge it is.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/312

Ep #311: Your Self-Descriptions and Why They Matter Jul 16, 2024

How do you describe yourself? Your body? Your life? If you’re describing them negatively, it’s likely having more of an effect on you and your eating then you think. And it doesn’t have to be this way.

In this episode, I’m talking about how you describe things about yourself, how it affects you, and how to create a more positive effect. You have authority over the words you choose and choosing more useful ones will make a big difference for you. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/311

Ep #310: Reacting vs Pausing Jul 09, 2024

If you’re engaging in behaviors you don’t want to engage in, you’re most likely doing more reacting than pausing. When you’re reacting, you’re just doing what you’re feeling driven to do without much thought. But when you pause, you’re thinking about what you’re going to do and you’re actually giving yourself more of a choice about what you’re going to do.

In this episode, I’m going to help you to do more pausing. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/310

Ep #309: Changing How You Feel Fast Jul 02, 2024

When you feel an uncomfortable emotion, do you want to change how you feel fast? And do you eat food in order to do it? Eating might actually work, and help you feel better but, it’s not the fastest way to TRULY feel better. Listen to this episode to hear a better, more effective way.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/309

Ep #308: Getting More Fulfilling Connection in Your Life Jun 25, 2024

Are you lacking fulfilling connection in your life? I was, during the years when I was binge eating. Sure I did have some but it wasn’t enough. And when I was craving it, too often, I’d eat food instead of connecting with people. I used food to try and fix my loneliness instead of giving myself what I was really needing.

Although I’m still not great at connecting as much as I’d like to, I’ve gotten a lot better. I’ve also gotten better at not letting any loneliness I do feel lead me into a binge.

In this episode, I’m going to help you to create more fulfilling connection in your life too. Food isn’t going to satisfy your craving for connection. What will, is spending time with people. Listen as I’ll help you overcome whatever it is that’s stopping you from doing it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/308

Ep #307: Telling Yourself The Whole Story Jun 18, 2024

When you’re deciding to eat, or deciding to eat more, what are you thinking about? How good it will taste? How pleasurable it will be? How good you will feel? That’s all fine to think about but, is that all that will happen if you eat?

For many people, when they’re deciding to eat, they’re only telling themselves about what will happen at first, a.k.a. the beginning of the story. But what about what will happen at the end? The end matters, it’s coming, and if it’s likely not going to turn out well, you need to be thinking about that. You need to tell yourself the whole story of eating that food or of eating more, all the way until the end.

In this episode, I’m going in depth about why it’s so important that you’re telling yourself the whole story and what can happen if you don’t. This is going to be a really helpful tool for you to use so listen in to learn about it and how to use it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/307

Ep #306: Panicking When Feeling an Urge to Binge Jun 11, 2024

Do you panic when you feel an urge to binge? If you do, you’re making it really challenging for you to not give in to that urge. Panic is not going to help you get through an urge, it’s more likely that you’ll default to eating when you panic. So in this episode, I’m going to help you to not panic when feeling an urge.

There are things you can do to ease or prevent panic and I’ll be giving you examples for how you can do that. Listen into find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/306

Ep #305: Worrying About Making the Wrong Eating Decisions Jun 04, 2024

Do you worry too much about your eating decisions because you’re afraid you’ll make the wrong one? So you spend way too much time and energy thinking about it and that is not how you want to use your time and energy. You want to think about eating less. So in this episode, I’m going to help you do that.

I’m going to show you how to make it easier for you to make your eating decisions. Also, how you can be more certain that the one you’re making is the right one. I’m going to share with you some tips to ease the worry and get out of indecision. Listen in to find out what they are.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/305

Ep #304: The #1 Reason Why People Don’t Stop Binge Eating May 28, 2024

What is the most common reason why people don’t stop binge eating? This is important for you to know if you want to be someone who DOES stop binge eating.

I’m going to share this reason with you, explain why it stops you, and tell you how you can prevent it from stopping you. So listen in to get this extremely valuable information.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/304

Ep #303: Binge Eating Success Story – Kandace May 21, 2024

Kandace was like so many people who binge eat.

She felt like she was out of control and couldn’t stop herself from eating so much, she believed that there was something wrong with her and that this was just how she would be forever, and her excessive eating negatively impacted herself and her life in so many ways.

For years, she tried diet after diet to try and get herself to eat better but it never worked.

It wasn’t until she worked on her mind that everything changed for her.

Now, she thinks like such a different person. She thinks differently about herself, her body, food, and because she does, her relationship with them has changed immensely.

She is a such different person now compared to who she was last year when she began The Stop Binge Eating Program.

And when you listen to today’s episode,you’re going to hear all about it. You’re going to hear about her first experience with Weight Watchers, what it was like for her when she was bingeing, what was the most impactful thing she did that stopped her binge eating, and what she and her life are like now.

She is such an inspiration and I hope that if you’re feeling doubt about yourself and what you’re capable of, that she can help you believe in yourself even just a little bit more.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/303

Ep #302: When You Just Don’t Care May 14, 2024

Before you binge, do you ever tell yourself, “I don’t care.” You don’t care about what will happen, you don’t care about trying to stop yourself from eating, you just want to eat, so you’re going to. But then, after you finish eating, you care A LOT. You care a lot any time you’re not bingeing so how do you get yourself to care in that moment when you’re feeling the urge? That’s what I’m going to help you do in this episode.

Listen in to find out how you’re going to handle it when you tell yourself “I don’t care,” and how you’re going to stop yourself from even getting to the point.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/302

Ep #301: When You Can’t Talk Yourself Out of Binge Eating May 07, 2024

Do you ever feel an urge to binge and try to talk yourself out of bingeing? Sometimes it might work but, sometimes it might not. This episode is about the times it doesn’t.

I’m going to give you a couple tips for what you can do to stop yourself from giving in to the urge. I’m also going to give you a few tips for how to prevent yourself from feeling strong urges at all. Listen in to find out what they are and what you can do.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/301

Ep #300: My Journal Entries from 2011-2015 Apr 30, 2024

Today I’m sharing with you some of my own personal journal entries from 2011-2015. You’re going to hear some of the things I tried, without success, in order to stop binge eating, what some of my binges looked like, and I’ll also be commenting on what I wrote and sharing some tips for you. Get ready for some insight into past me, back when I used to binge eat. I have no doubt that you will resonate with some, or maybe all, of what I wrote back then.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/300

Ep #299: Distracting Yourself To Get Through an Urge to Binge Apr 23, 2024

When you’re feeling an urge to binge, do you sometimes try to do something else and distract yourself, hoping the urge will just go away and you’ll forget about it? And maybe sometimes it works but, what about when it doesn’t? I don’t want you to be left with no other options for how to get through that urge without eating.

There is something else you can do when distracting yourself isn’t working. When the urge persists, you’re going to go through the steps that I’m giving you in this episode. Listen in to find out what they are.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/299

Ep #298: How to Have Useful Conversations With Yourself Apr 16, 2024

When your brain tells you to eat, do you just do it without really thinking? If so, it’s time for you to do some more thinking.

Having a conversation with yourself (with your brain) about whether you actually want to eat or not is so important if you want to make a decision you’ll be happy with. So in this episode, I’m going to help you do it. Listen in to get tips for how you can converse with yourself in a useful way and get what you want the most.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/298

Ep #297: Eating Just Because Other People Are Apr 09, 2024

Do you ever eat just because other people are? Maybe you just don’t want to make it uncomfortable or awkward. Maybe you don’t want to miss out. Whatever your reason is, if you do eat, even though you don’t want to, you might regret it later. So in this episode, I’m going to help you prevent that regret.

I’m going to help you to not eat when you don’t want to, and do it without feeling awkward or uncomfortable. Then, you can be so happy with your decision to not eat and feel good while doing it. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/297

Ep #296: Your Weight and Your Worth Apr 02, 2024

Do you feel less worthy and valuable if you gain weight? Do you think that you are more worthy if you’re thinner? If you do, then this episode is a must listen for you.

When you tie your worth to your weight, you can end up in a never ending cycle of feeling unworthy and never changing your weight. But it doesn’t have to be this way. You can feel more worthy now, without changing a thing about your body. Start by listening to this episode where I’ll show you how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/296

Ep #295: Binge Eating Success Story – Nicole Mar 26, 2024

Food had always been a huge focus in Nicole’s life.

Food was her comfort, it was how she coped with her emotions, and she would eat like she was never going to be able to eat again.

After years of doing diets and weight loss programs, her bingeing and weight gain were stopping her from really living her life.

And then, she was diagnosed with a neurological disorder that greatly impacted her physical abilities.

But she didn’t let her diagnosis stop her from changing her life.

She actually used it as motivation to change.

And since going through The Stop Binge Eating Program, her symptoms have improved, she’s putting so much more focus on taking care of herself, and she no longer feels the constant need to binge.

Her life has been transformed.

In this week’s podcast episode, you’re going to hear her story and get lots of helpful nuggets that will also help you.

She’s a true inspiration and proof of what happens when you prioritize yourself and show up for yourself.

So if you want to be inspired, give this episode a listen.

If she can stop binge eating, so can you.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/295

Ep #294: Forgiving Yourself For Bingeing and Gaining Weight Mar 19, 2024

Do you feel angry about all the years you’ve been binge eating and all the weight you’ve gained? For a long time, I did too. I just kept thinking about it, kept feeling angry, and would not let it go. But, holding on to the anger is most likely causing you to do even more bingeing. So it would be really helpful for you to let it go. In this episode, I’m going to help you do just that.

You can and deserve to forgive yourself. You will be much better off if you do. So listen to this episode and get started with forgiveness.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/294

Ep #293: How Your Binges Can Help You Mar 12, 2024

When you binge, do you try to forget about it and move on as quickly as possible? If you are, you’re making a big mistake that could be keeping you binge eating.

In this episode, I’m going to explain why it’s a mistake, how it’s keeping you bingeing, and steps you can take to help you decrease and stop your bingeing. Listen in to find out what they are and how you’re going to use them.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/293

Ep #292: If You’re Afraid to Let Go of Food Restrictions Mar 05, 2024

If you’ve been learning about stopping binge eating for awhile, you know that it’s important to let go of your excessive eating restrictions. But you might not be fully doing it because you’re afraid of what will happen if you do.

What if you never stop eating? What if you gain weight? In this episode, I’m going to help you ease those fears so you can stop letting your fear stop you from doing something that’s very important for stopping binge eating. Listen in to get started now.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/292

Ep #291: When You Don’t Want to Feel Through Your Urges Feb 27, 2024

When you feel an urge to binge, and you know you CAN just feel through it, do you ever just not WANT to? So then you don’t, you binge, and then you regret not feeling it through. If you’re going to choose feeling the urge over eating then you have to want to feel through the urge. You have to want to choose feeling the urge. So how do you get yourself to want that? In this episode, I’m going to help you do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/291

Ep #290: Asking for What You Want Feb 20, 2024

Are you asking for what you want? Or are you holding back and then feel disappointed, regretful, or resentful when you don’t get what you want? If your answer is yes, then this episode is for you.

I’m going to help you ask for what you want so you have the best chance of actually getting it. I’m going to help you overcome whatever it is that is holding you back. You’re going to become a person who communicates their wants about food and everything else. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/290

Ep #289: The Importance of Fun Feb 13, 2024

Do you eat when you’re bored or lonely? Eating can be fun but, when you do it too much it can turn into a problem. So if you want to eat less, then you might need more fun in your life.

In this episode I’m taking about the importance of fun and how to have more fun. So many adults have forgotten how to have fun or don’t think they have time for it if. If that’s you too, then listen in for how you’re going to make it happen so you can have more real fun and eat less.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/289

Ep #288: How to Not Give Up at the End of the Day Feb 06, 2024

Do you feel really motivated at the start of the day but then by the end of the day you just give up? If you do, I’m going to help you to stop doing this.

In this episode, I’m going to give you several tips to help you to not give up. Listen in to find out what they are so you can stop giving up today.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/288

Ep #287: Why You Feel How You Feel Jan 30, 2024

Do you ever feel an uncomfortable feeling and wonder, “why am I feeling this way?” Maybe your feelings are a mystery to you. But they don’t have to be and when they’re not, it’s so much easier to change them.

In this episode, I’m going to help you understand not only why you feel emotions in general but also, why you feel the specific emotions you feel. This is going to be so important if you are someone who binges to try and change how you’re feeling and feel better. When you learn what I’ll teach you here, it will be much more clear for you how you can feel better without eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/287

Ep #286: Binge Eating Success Stories – Amanda, Lisa, & Samantha Jan 23, 2024

For the first time ever, I did a group interview for the podcast and you’ll be hearing from three people who were all a part of the same Stop Binge Eating Group.

Binge eating can be such an isolating problem to have, and I bet all of us at one time or another have felt really alone in the struggle. But doing this work in a group setting can have such a positive impact and can create camaraderie and support that is invaluable as you do this work.

And this group they were in was a great example of that.

So not only are you going to hear about their experiences with working on this together but, they’re also going to share their biggest obstacles that they overcame and some helpful insights that they had along the way.

And as they did with each other, I have no doubt that you will resonate with and relate to them and learn something from them as well.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/286

Ep #285: Getting What You Want Before You Reach Your Goal Jan 16, 2024

When you stop binge eating, it’s going to be amazing, right? You’re going to feel better in so many ways and be the person you want to be. But what if you didn’t have to wait until you fully stopped binge eating to get all that? Luckily, you don’t.

In this episode, I’m going to help you get what you want before you stop binge eating. And actually, it’s going to help you TO stop binge eating. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/285

Ep #284: Limiting Beliefs Stopping You From Stopping Binge Eating Jan 09, 2024

Do you think you can’t stop binge eating? Do you think you are someone who always eats the whole thing, who never stops until it’s all gone, or who just can’t eat in moderation? If so, then you have some limiting beliefs.

Your limiting beliefs are going to stop you from stopping binge eating. You CAN stop, but these beliefs you have are stopping you from stopping. So they need to go.

In this episode, I’m going to help you get rid of your limiting beliefs so you can go beyond the limits you thought you had. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/284

Ep #283: When It’s Unfair Other People Can Eat More Than You Jan 02, 2024

Do you think it’s unfair when people can eat more than you? Or when they can eat things you can’t? Then you MUST listen to this episode.

People are going to eat differently than you and their bodies are going to react differently than yours. You don’t have to feel so envious about this or feel so resentful toward your own body. I’m going to help you to be okay with eating differently than other people. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/283

Ep #282: How to Be More Disciplined Dec 26, 2023

Do you want to be more disciplined? If so, then this episode is for you. I’m going to go over the most common reasons why you might not be disciplined so you can understand why you’re lacking it (and it’s not because you just can’t be disciplined) and give you doable tips for how you can be more disciplined. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/282

Ep #281: Changing Your “If/Then” Statements Dec 19, 2023

“If I eat one, then I won’t be able to stop.” “If I have it in my home then I will eat it all.” We’ve all had “If/Then” statements like this that make us feel powerless, out of control, and like there’s something wrong with us. If you’ve been thinking “If/Then” statements like this too, then you must listen to this episode because believing things like that is just going to perpetuate your binge eating.

So in this episode, I’m going to help you to change them. You don’t have to live your life according to these “If/Then” statements and you can instead believe and live into new ones, ones that will make you feel empowered. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/281

Ep #280: If You’ve “Let Yourself Go” Dec 12, 2023

Letting yourself go is a common experience and can happen when you stop caring, trying, and putting in effort. If this has happened to you, I’m going to help you to understand why it happened and to find motivation to make positive changes.

You can reclaim your well-being, and get yourself back. Listen in as I show you how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/280

Ep #279: When Bad Things Happen and You Want to Eat Dec 05, 2023

You might want to eat when bad things happen. Eating might make you feel better, or just be a distraction from the bad thing. But as you know, it’s only a temporary fix.

In this episode, I’m talking about what will actually help you when something bad happens. There’s something you can do, besides eating, that will help you through those tough times. Listen in to find out what it is.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/279

Ep #278: How to Restrict and Limit Yourself Nov 28, 2023

If you’re going to stop binge eating you’ll need to stop overly restricting your eating. You’ll need to be more permissive with what food you allow yourself to eat. But stopping overly restricting doesn’t mean you’re going to have zero restrictions. It would be beneficial to still have some.

In this episode, I’m helping you incorporate useful restrictions and limits that will not only help you to stop binge eating but help you to create your ideal eating habits and feel your best. You’ll do it in a way that feels good and that makes your body feel good. I’ll also give you some tips for non-food restrictions that you can incorporate too to help you stop binge eating.

Having some limits and restrictions is going to create more balance and good feelings for you. Listen in to find out how you'll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/278

Ep #277: Setting Boundaries with Other People Nov 21, 2023

In order to meet your emotional needs and wants, sometimes you’ll need to set boundaries with other people. It may not be comfortable to do but, it can be so helpful and actually help you relationship.

In this episode, I’m giving you examples of boundaries around food and body talk that people set as well as explaining helpful and unhelpful ways to set boundaries. Listen in to find out how you can use boundaries to take care of your self and your emotions.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/277

Ep #276: Mental Restriction, Deprivation, and Permission to Eat Anything Nov 14, 2023

Excessive mental restriction is when you aren’t externally restricted (the food you want is available) but you’re not allowing yourself to eat the food you want. This kind of restriction is going to cause you to feel deprived, which is one of the main causes of urges to binge (which drive binge eating). So if you want to stop feeling deprived and stop feeling those deprivation urges, then the mental restriction needs to stop.

What you’ll start doing more of is giving yourself mental permission. You’re going to allow yourself to eat what you want to eat. What does that mean, what does that look like, how do you give permission and not binge, why should you do it, and how will you do it? All those questions will be answered in this episode. This is an important part of what you’ll need to do to stop binge eating so definitely give this episode a listen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/276

Ep #275: Why “One” Isn’t Satisfying Nov 07, 2023

Is one never enough? Is even two, three, ten, or eighteen never enough sometimes? If you aren’t satisfied with an amount you want to be satisfied with, or with what you’d consider to be a moderate amount of food, then this episode is for you.

I’m sharing with you four main reasons why you aren’t satisfied with the amount of food you’re eating. I’ll also tell you how you can be more satisfied with less. It’s possible, so listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/275

Ep #274: Food Planning Oct 31, 2023

Planning your food has lots of benefits and can be a very useful tool for helping you to eat exactly how you want to be eating. But food planning has gotten a bad rap. Many people associate it with dieting but, it’s not a diet. It’s also doesn’t have to be rigid, be inflexible, or take away your freedom. It can actually give you more freedom.

In this episode, I’m explaining the benefits of food planning, how you can do it in a way that will fit right into your lifestyle, and how to do it in a way that won’t leave you feeling deprived, restricted, or resentful. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/274

Ep #273: Trusting Your Hunger and Fullness Signals Oct 24, 2023

Do you trust your hunger and fullness signals? If you want to be a “normal eater” that trust needs to be there.

In this episode, I’m going to help you build your trust in your body’s hunger and fullness signals so you can do more eating when you’re hungry, stopping when you’re full, and relying on your body to tell you when to start and stop eating. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/273

Ep #272: Missing and Grieving Binge Eating Oct 17, 2023

If you haven’t binged in awhile and you kinda miss it, you’re not alone. It’s actually more common than you think. There’s reasons why you miss it and reason why you might be grieving it and these reasons are valid. But in this episode, I’m going to help you work through it so you don’t miss it anymore. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/272

Ep #271: Blaming the Food for Our Binges Oct 10, 2023

Is the food the problem? If you think it is, you might be trying to control and manipulate the food you eat in order to not binge. If that’s not working, you’re going to find out why in this episode.

You’ll also hear what really is the problem and what to do about it. You have the ability to not binge and you don’t have to eliminate any foods in order to do it. Listen in to find out what you’ll do instead.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/271

Ep #270: The Importance of Preparation and Application Oct 03, 2023

If you think you’re doing enough but aren’t seeing the results you want to see, it might be because you’re not doing enough preparation or application.

In this episode, I’m explaining why those two things are so important, how they’re affecting your progress, and how to actually apply what you’re learning so you can see the change you’re wanting to see.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/270

Ep #269: How to Stop Self-Sabotaging Sep 26, 2023

Do you self-sabotage? Are you confused about why you do it? Would you like to stop? If you answered yes, then this episode is for you.

I’m breaking down self-sabotaging so you can understand why you would do this to yourself. I’m also going to show you how you can prevent self-sabotage so you can keep moving forward toward your goal. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/269

Ep #268: Eating for Comfort Sep 19, 2023

Do you eat for comfort? Most people who binge eat do and although it’s not always a problem, when you do it too much, it can be.

In this episode, I’m talking about how you can experience comfort without eating food and without doing any of your go-to comforting activities. Doing it this way will help you to create true comfort rather than temporary comfort. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/268

Ep #267: Not Wanting to Risk Being Disappointed Again Sep 12, 2023

When you’ve been disappointed multiple times, it can be hard to try again. What if it doesn’t work? You don’t want to feel disappointed again and aren’t sure you can handle being disappointed again.

The risk of feeling disappointed stops too many people from doing things that could be EXACTLY what they need to do in order to get what they want. Maybe you’re afraid to try the things you’re learning in this podcast, maybe you’re afraid to join my program, maybe you’re afraid of even hoping you can stop binge eating. Well in this episode, I’m going to help you to stop letting that fear stop you so you can go get what you want. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/267

Ep #266: How to Change Your Thoughts Sep 05, 2023

What you’re thinking matters and is going to have a huge effect on your binge eating and eating in general. So learning how to change your thoughts will be very beneficial.

In this episode, I’m going to walk you through the steps of changing your thoughts, go in depth with each, and give you some examples.

Changing your thoughts isn’t always easy to do, and sometimes you’ll need help to do it (like from an experienced coach like me) but using these steps you’ll be able to change some...but maybe all! See what you can do.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/266

Ep #265: Eating Without Distractions Aug 29, 2023

We’ve been told that eating without distractions can be helpful but, is it really? That’s what I’m going to talk about in this episode today.

Not only am I going to discuss the pros and cons of undistracted eating but, I’m also going to share a little experiment that I did of my own. I ate without distractions for 5 days, took note of my thoughts, and I will tell you all about it along with what I learned. So listen in to find out if eating without distractions will help you and if so, why, or if not, why not.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/265

Ep #264: Not Wanting to Go to Sleep and When You Can’t Fall Asleep Aug 22, 2023

It’s the 5 Year Anniversary of this podcast!! And to celebrate, I’m doing an episode about one of my favorite topics – sleep. Getting adequate sleep is so important for so many reasons and one of them is that it will help you to not binge and to do the work to stop binge eating. So in this episode today, I’m going to help you get more sleep.

If you have issues getting yourself to go to bed at the time you want to, or if you wake up and have a hard time falling asleep, then this episode is for you. I’m going to help you get to sleep by making some shifts in your thinking. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/264

Ep #263: Why You Binge For Days and How to Prevent it Aug 15, 2023

Are there times when you do well for awhile and then binge for days? There’s a reason why this happens and I’m getting to the bottom of it in this episode.

Listen in to not only find out why it happens to you but also how you can prevent it from happening.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/263

Ep #262: Accepting Being a Human Aug 08, 2023

Sometimes people just aren’t accepting of what it means to be a human. They want to be different, think they should be different, and get annoyed when they’re not different. So in this episode today, I’m going to normalize what it means to be a human and help you to accept it. It will bring you so much more peace if you do.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/262

Ep #261: Thinking You’re Out of Control When You Want and Eat More Aug 01, 2023

If you want more food and then eat more food, do you think you’re out of control? Then this episode is for you.

I’m going to help you realize and use the control that you DO have when you want and eat more food. You are not powerless and I’m going to show you why. Listen in to feel more in control of yourself and what you eat.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/261

Ep #260: Emotional Eating Isn’t Bad Jul 25, 2023

Emotional eating has gotten a bad rap. But it’s not as bad as we’ve been led to believe. Sometimes, it’s even a good thing to do and can help you to stop binge eating. Why? Listen in to find out.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/260

Ep #259: Describing Urges and Emotions Jul 18, 2023

Being willing to feel urges and emotions is an important part of stoping binge eating. Most people don’t want to do it though because they seem too scary, painful, intolerable, or unbearable. If that’s you too, then this episode is for you.

I’m going to help you change your opinion of your urges and emotions so you can be more willing to feel them instead of eating to make the go away. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/259

Ep #258: When You Don’t Know Why, How, or What Jul 11, 2023

You might not know how to do something, or why you do what you do, or options for what you can do. But knowing these things is crucial when you’re working on stopping binge eating.

In this episode, I’m going to help you to not make not knowing the reason why you don’t stop binge eating. Even when you truly don’t know. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/258

Ep #257: Starting Over After a Binge Jul 04, 2023

When you’ve been doing well with not binge eating and then you binge, it can be discouraging to have to start over. You put in so much time and effort and now you’re back to the start.

But what if you’re not actually starting over at all? In this episode, I’m going to show you why you’re not. This is going to make it easier for you to get back to the amazing work you were doing sooner than later. Listen in to find out how you’re going to do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/257

Ep #256: Identifying When You’re Being Overly Restrictive Jun 27, 2023

Sometimes people are being overly restrictive with their eating and they don’t even know it. You might be one of them. So today, I’m going to help you to know.

In this episode, I’m talking about how being overly restrictive with your eating perpetuates binge eating and how you can recognize if you’re doing it. Listen in to get some examples of what you might be doing, a sure-fire way to know if you’re being overly restrictive, and some tips to stop.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/256

Ep #255: Not Wanting to Deal with Urges at the End of the Day Jun 20, 2023

Do you ever just not want to deal with your urges to binge at the end of the day? If you’re going to stop binge eating, you’re going to need to. In this episode, I’m going to help you do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/255

Ep #254: Shutting Off Your Brain Jun 13, 2023

Do you ever just want to shut off your brain and stop all your thoughts? If so, then this episode is for you.

Sometimes there’s a lot of thoughts swirling around in our minds and we get so tired of thinking them. So to make it stop, we go and eat food, or do something else to distract us or zone out. This can work, and we can get relief from our thoughts but, it’s not REALLY going to stop them. They will come back. So if you want real relief from your thoughts, I’m going to show you how you can do that. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/254

Ep #253: Changing Your Relationship with Your Binge Foods Jun 06, 2023

When you think about your binge foods, do you feel scared, anxious, nervous, angry or sad? If so, then this episode is for you.

I’m going to help you feel more relaxed and calm about the foods you binge on. This is going to help you to stop bingeing on them and that’s what you want, right? Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/253

Ep #252: Having Compassion and Excusing After Binges May 30, 2023

When you try to have compassion for yourself after a binge, does it seem like you’re excusing what you did? If so, then this episode is for you.

Listen in as I help you stop the excusing and start talking to yourself in a way that will help you to move on and be better sooner than later.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/252

Ep 251: Celebrating Awareness as Progress May 23, 2023

Not binge eating isn’t the only thing worth celebrating. There are so many other things that deserve to be celebrated and having awareness of what you’re thinking, feeling, or doing is one of them.

In this episode, I’m exploring why it’s cause for celebration, why it’s still considered progress even if you do binge after being aware of yourself, and why celebrating yourself in general will be helpful in stopping binge eating. Listen in to find out why.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/251

Ep #250: My Journal Entries From 2007/2008 and 2010 May 16, 2023

Today I’m sharing with you some of my own personal journal entries from 2007, 2008, and 2010. You’re going to hear some of the things I tried, without success, in order to stop binge eating, what some of my binges looked like, and I’ll also be commenting on what I wrote and sharing some tips for you. Get ready for some insight into past me, back when I used to binge eat. I have no doubt that you will resonate with some, or maybe all, of what I wrote back then.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/250

Ep #249: Judging Your Emotions May 09, 2023

Do you ever think that you shouldn’t be feeling what you’re feeling? Or feeling as strongly as you’re feeling? If you do, you’re judging your emotions and it could be stopping you from stopping binge eating.

In this episode, I’m talking about why you judge your emotions, why it’s a problem, and how you can stop doing it. Listen in to find out.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/249

Ep #248: One Year Later with Carrie May 02, 2023

For the very first time, I’ve invited one of the podcast’s success story guests to return for another episode!

Back in episode 186, I chatted with Carrie, one of my former group members, and in that episode, she talked about what her life was like during the 35 years that she had been binge eating, what kinds of things she did and was doing to help her to stop binge eating, and what her life looked like after having not binged for over 4 months, after having had periods of doing it every single day.

Now, a little over one year later, I’m bringing her back to find out what’s been going on in the last year, how her life has changed, how she’s changed, and what her eating looks like these days.

And you might be surprised by what she shares. Listen in to find out where Carrie is now!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/248

Ep #247: Trusting Yourself Apr 25, 2023

Do you not trust yourself with food or not trust yourself to not binge? Most people who binge would say yes. So if you said yes, this episode is for you.

I’m going to help you get that trust. You’re going to get simple tips to help you do it. Listen in to find out what they are and how you’re going to become a person you can trust with food.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/247

Ep #246: Becoming an Intuitive Eater Apr 18, 2023

Do you want to be an intuitive eater but have had a hard time doing it? Let me help you.

In this episode I’m going to give you some tips for making the transition into intuitive eating so you can be more reliant on yourself and your body when you’re deciding what and when you’ll eat. Listen in to get those tips!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/246

Ep #245: When Your Behavior Doesn’t Make Sense Apr 11, 2023

Do you ever get confused about why you do what you do? Especially when you it doesn’t seem like your thoughts align with your behavior. Well in this episode, I’m going to help you make sense of it.

There’s a reason why you do what you do and the reason is simple. Listen in to find out what it is and how your can use this information to help you do more of what you want to be doing.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/245

Ep #244: How to Stop Counting Calories Apr 04, 2023

Do you want to stop counting calories? If you do, you might be a little scared. Doing it feel comfortable and safe and you feel in control when you do it. But relying on only your body’s signals and yourself? Not so much.

In this episode, I’m going to help you make the transition into letting go of calorie counting without it being super scary or super uncomfortable. Listen to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/244

Ep #243: Other People’s Thoughts About How You Eat Mar 28, 2023

Do you worry about what other people will think when you eat around them? Maybe you’ll think they’ll think you’re eating too much, shouldn’t be eating what you’re eating, or have judgements about you as a person because of what you’re eating. If you do, this episode is for you.

Listen in to find out how you can stop worry so much about other people’s thoughts and what to do when you disagree with other people’s opinions about how you eat.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/243

Ep #242: When You’re Unmotivated and Have Low Energy Mar 21, 2023

When you’re feeling unmotivated and have low energy, it’s hard to do the things that will help you to stop binge eating. But, that doesn’t mean you can’t do anything that will help you make progress.

In this episode, I’m going to give you a helpful tip that will keep you moving forward even when you’re don’t have much to give. Listen in to find out what it is and how to do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/242

Ep #241: Self-Control Mar 14, 2023

Do you sometimes, or always, feel like you have no self-control? I’m going to help you get more of it.

In this episode, I’m breaking down why it feels like you have no self-control and what you can do to do more of what you truly want to be doing. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/241

Ep #240: Resetting and Centering Yourself Mar 07, 2023

Most of the time, we feel most centered in the morning. We have taken at least 7 hours (hopefully) to sleep and reset and when we wake up, we feel more motivated than we did the afternoon or night before. So it makes sense that when we feel off that we decide to just wait until tomorrow to get back on track. But when you do wait until then, you’re going to make it take longer for you to reach your ultimate goal of stopping binge eating.

In this episode, I’m exploring what it means to be centered and how you can reset to get there without waiting until the morning. I’ll share some ideas with you and help you decide that you can reset and center now, instead of waiting. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/240

Ep #239: Core Principles – Being Present, Allowing, Accepting Feb 28, 2023

As a binge eating coach, I hear myself talk about the same things repeatedly with my clients and in today’s episode, I’m sharing three of them. These three core principles are all extremely important and need to be incorporated into your life when you’re working on stopping binge eating.

Listen in to hear why they’re important, what happens when you’re not incorporating them, and how you can do them more.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/239

Ep #238: Fearing the Scale Feb 21, 2023

Are you afraid to step on the scale because of what might happen after you do? Maybe you’ll feel bad or start eating how you don’t really want to be eating. Well, that doesn’t have to happen anymore.

Using the scale to see how much you weigh is a personal choice and whether you do it or not is up to you. But if you do choose to, I want to help you to feel okay afterward no matter what the number on the scale is. Listen in to learn how you’re going to make it happen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/238

Ep #237: Doing the Bare Minimum Feb 14, 2023

When there’s so much you want to work on with your eating and when life gets busy, your initial reaction might be to just do nothing. It you can’t do it all then it’s not worth it, right? Wrong.

In this episode, I’m talking about doing the little things that will create change and progress. Doing the just bare minimum can be super helpful so listen in to find out how you’ll do it and to help you get out of the all or nothing mindset.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/237

Ep #236: Your Thoughts About Your Desires Feb 07, 2023

Do you ever desire something and then think you shouldn’t or that you don’t want to? I can be frustrating when that happens and to make matters worse, it’s not going to change your desire. So in this episode, I want to help you to stop judging your desires and stop shaming yourself for having them. I’ll also show you how you can change your desires if you want to. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/236

Ep #235: Rebelling Against Yourself Jan 31, 2023

Do you rebel against yourself? It can be confusing why you do that so in this episode, I’m going to help you understand.

There’s two common reason why and I’m going to break down both and show you how you can stop using these reasons to rebel. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/235

Ep #234: A Year Without Drinking Alcohol Jan 24, 2023

I didn’t drink alcohol for a whole year and I noticed some similarities with eating food. So in this episode, I’m sharing my experience while also relating it to why we binge and overeat and what needs to happen for us to stop. Listen in to learn about what I learned and how I changed from taking a break from drinking.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/234

Ep #233: Shopping for New Clothes Jan 17, 2023

If you’ve gained weight, you might not want to buy new clothes. You might think it’s admitting defeat, that wearing your tighter clothes will be motivating, or you just hate the process of trying on new clothes. But, not wearing clothes that fit you might actually be hindering your attempts at stopping binge eating.

In this episode, I’m going to help you get on board with buying new clothes so you can feel less uncomfortable and make more progress with your eating. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/233

Ep #232: Experiencing Pleasure Without Eating Food Jan 10, 2023

Not getting enough non-food pleasure in your life might be contributing to your binge eating. So I’m going to help you get more.

In this episode, I’m talking about how you can experience more pleasure without putting in a ton of effort. There are other things you can do besides eating. Listen in to find out what.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/232

Ep #231: When It’s a Habit Jan 03, 2023

Sometimes when I ask people why they do what they do, or think what they think, they tell me, “It’s just a habit.” It’s true that it’s a habit but, there’s more to the story.

In this episode, I’m talking about how people think about their habits and how you can get started on changing them. You don’t need to feel powerless when it comes to changing habits. Listen in to find out what steps you’re going to take to make the change happen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/231

Ep #230: “I deserve this” Dec 27, 2022

Before eating something, do you ever tell yourself, “I deserve this?” It’s true that you do but, telling yourself this might be causing a problem for you.

In this episode, I’m talking about why it could be a problem and the truth about what you deserve.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/230

Ep #229: How to Stop Binge Eating ASAP Dec 20, 2022

You probably want to stop binge eating ASAP but, your desire to get it done quickly might actually be stopping you from doing it quickly.

In this episode, I’m going to share some tips with you for how you can actually stop binge eating sooner than later. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/229

Ep #228: Controlling the Urge Dec 13, 2022

Do you ever try to control your urge? Do you find it hard to do it? There’s a reason why and in this episode I’m talking about it along with what you can do to help yourself not give in to your urges to binge.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/228

Ep #227: Worry Less to Binge Less Dec 06, 2022

Do you ever binge to distract yourself from your worries? Are those worries sometimes related to food? Are they sometimes not? In this episode, I’m going to help you ease those worries and make it easier for yourself to not eat when you are worrying. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/227

Ep #226: Holding Two Beliefs at Once Nov 29, 2022

Sometimes we believe things that aren’t helpful for us to believe yet we have a hard time as seeing them as untrue. You want to stop believing it but you can’t. Or maybe you don’t even want to think about it another way. But continuing to think it’s true is hindering your progress with stopping binge eating. So something needs to be done.

In this episode, I’m going to show you how to manage these kinds of beliefs so they don’t stall your progress with stopping binge eating. A simple shift in what you’re thinking can make a big difference in how you feel and what you do. Listen in so you can learn how you’re going to do this for yourself with your unhelpful beliefs.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/226

Ep #225: Wishing You Could Eat Like Other People Nov 22, 2022

Do you ever wish you could eat like other people and think it’s not fair that you can’t? Listen to this episode to learn how you can shift your thinking so you’re not getting down on yourself about it and so you can start taking action to get the eating habits you want.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/225

Ep #224: Intermittent Fasting Nov 15, 2022

Is it okay or helpful to intermittent fast if you’re someone who binge eats? The simple answer is – it depends.

In this episode, I’ll explain why it isn’t the best option for some people who binge eat and break down the most common problems people who binge eat have experienced with intermittent fasting. The goal for this episode is to help you decide if it is or isn’t a good option for you so listen in if you want help making an informed decision.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/224

Ep #223: Counting Allowed Urges Nov 08, 2022

You might have tried counting your binge-free days but what about your allowed urges? Doing this can be hugely beneficial when you’re working on stopping binge eating. In this episode I’m going to walk you through the process of doing it, why it will be beneficial, and how it will help you to stop binge eating. Listen in to find out!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/223

Ep 222: Avoiding Food Temptation in Your Home Nov 01, 2022

Do you ever throw away food or just not buy it so you won’t feel tempted by it? Do you ever eat some and then finish it so you won’t feel tempted later? Do you want to stop doing that? Then this episode is for you.

Avoiding temptation like this can be a problem and not only can you learn how to handle temptation but also, how to not feel tempted at all. Once you do, you can just keep the food around and not worry about temptation. Listen in to this episode to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/222

Ep #221: Binge Eating Success Story – Lisa Oct 25, 2022

Lisa finished working with me in The Stop Binge Eating Group Program over one year ago and she’s been killing it ever since!

In this episode, she’s going to share share her story which starts as her binge eating as a child, what she did to stop binge eating, and lots of thoughts that she practices to this day that help her to eat how she wants to be eating,

So listen in to hear Lisa, who's story is so relatable, along with some fantastic words of wisdom.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/221

Ep #220: Visualizing Success Oct 18, 2022

Many people who binge eat tend to visualize failure more than success. It makes sense that they do this because they’ve seen themselves binge so many times, again and again, when put in the same circumstances. But whether it makes sense or not, it needs to stop. It’s perpetuating more bingeing.

In this episode, I’m talking about how visualizing success and failure will effect whether you binge or not and how you can start visualizing success more often. It’s possible for you to have more belief in yourself. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/220

Ep #219: Being Proud of Yourself Oct 11, 2022

Do you feel proud of yourself enough? Do you ever? If you don’t, it’s time to start feeling it more. You can and you should.

In this episode, I’m talking about the importance of feeling proud of yourself, why you might not feel it more than you are, and how you can. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/219

Ep #218: Health as a Motivator Oct 04, 2022

Most people who binge eat want to be healthy. But is being healthy a good enough reason to do all the work to stop binge eating? Your health is important, obviously, but is “being healthy” a reason that makes you feel compelled to do all the hard work and to never give up on yourself? If it’s not, let’s make it so.

In this episode, I’m going to show you why “being healthy” isn’t always the best “why” to have for stopping binge eating. I’m also going to show you how to find that reason that’s so compelling that it will make giving up not an option. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/218

Ep #217: Slowing Down Your Eating Sep 27, 2022

Do you have a hard time slowing down when you’re eating? You CAN slow down and in this episode I’m going to tell you how to do it.

There’s probably some things you’re doing that are making it harder for you and there’s things you need to do to make it happen. Listen in to find out what they are.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/217

Ep #216: Fail Plan Sep 20, 2022

If you’re not willing to fail, then you won't be willing to do things that might result in failing. This is a problem if those things are what you need to do to succeed.

In this episode, I’m going to help you be more open to the possibility of failing by creating a fail plan. Listen in to find out what it is, how it can help you, and how to create one.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/216

Ep #215: How to Follow Through on a Decision to Not Eat Sep 13, 2022

It can be hard to follow through on a decision to not eat food...especially when eating the food sounds like a really good idea too. But learning how to say no is an important part of stopping binge eating.

In this episode, I’m going to explain why it’s hard to say no and what you can do to make it easier. Listen into find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/215

Ep #214: Wasting Food Sep 06, 2022

None of us want to be wasteful. But sometimes, our choice to not waste ends up negatively affecting us. You overeat to not waste food, or money, and that overeating might even lead you into a binge. So in this episode, I’m going to help you to be more okay with wasting food when your options are to throw it away or overeat. Sometimes, wasting is the better option and it’s possible to not feel so guilty about it. Listen in to learn how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/214

Ep #213: Weighing Yourself While Working on Stopping Binge Eating Aug 30, 2022

Should you weigh yourself while you’re working on stopping binge eating? If this is a question you want the answer to, there’s another question for you to ask yourself. Why do you want to? In this episode, I’m talking about the reasons why you’d want to weigh yourself and whether or not it’s helpful to do so. There are underlying reasons that could be making it harder for you to stop binge eating so listen in to learn if it’s going to be helpful or harmful for you.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/213

Ep #212: Resting Aug 23, 2022

Working is important but, so is resting and too many people aren’t doing it enough. They might think resting is a waste of time or there isn’t any time for it but, it’s not and you gotta make time.

In this episode, I’m showing you how lack of rest might be contributing to your binge eating and how it might be stopping you from stopping binge eating. Plus, there’s so many other benefits to rest so listen in as I’ll help you change your perspective on rest.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/212

Ep #211: The Process of Habit Creation Aug 16, 2022

Have you ever been frustrated when creating a new habit takes longer than you expected? If you have, you’re not alone. We sometimes have an idea about how long it will take and what the process will look like but sometimes, we’re wrong.

In this episode, I’m talking about how long it will actually take and why it takes longer for some people than for others. Listen in to get a better idea of what you can expect for yourself when you’re breaking and creating habits.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/211

Ep #210: When You’ve Tried Everything and Nothing’s Working Aug 09, 2022

Have you tried everything and nothing’s working? Well, you actually haven’t and something WILL work. Listen in to find out what you’re going to try now and what will work for you.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/210

Ep #209: Becoming Yourself Aug 02, 2022

When you binge and overeat, you’re not being yourself. You’re also not being yourself when you do the things that lead you to a binge or overeat. You might want to change this quickly to become who you want to be but, you might be missing a very important step.

In this episode, I’m talking about why you’re not allowing yourself to be yourself and why it’s so important to. I’ll also explain how you’re going to become who you want to become. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/209

Ep #208: Consuming Low or Zero Calorie Food/Drink to Not Binge Jul 26, 2022

It’s common for people to consume something with low or zero calories when they’re feeling an urge in order to avoid a binge. But is it helpful? Maybe, maybe not.

In this episode, I’m exploring that answer and going in depth with the reason why it might not be helpful. It’s important to know what it could be doing and what you can do instead if this isn’t a useful technique. Listen to get the answers!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/208

Ep #207: Enjoying the Process Jul 19, 2022

Stopping binge eating is a process that will take as long as it takes. But, there are things you can do to make to go faster. One thing, it enjoying the process.

In this episode, I’ll be showing you how you can enjoy the process even when it’s hard, challenging, and uncomfortable. It doesn’t have to be miserable and you’ll be better off if you aren’t. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/207

Ep #206: Thoughts About Bigger Bodies Jul 12, 2022

We all have thoughts about bigger bodies. In our society, the negative ones are quite prevalent...and I personally think this needs to change. I also think it can and will change. You can help make this happen.

In this episode, you’re going to learn how you can help change weight stigma and biases. Whether you exist in a bigger or smaller body, this work affects you. Listen in to find out how it does and how you can help.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/206

Ep #205: Binge Eating Success Story – Jaci Jul 05, 2022

Jaci no longer identifies as a binge eater but, she did for a long time. For most of her life, she was in an out of binge eating with her weight fluctuating up and down because of it. The worst part was the excessive food chatter that would take her focus away from what really mattered in her life. But now, she and her life look so different.

In this episode, you’re going to hear Jaci’s success story – where she was, where she is now, and what she did to get there. She’s an inspiration and such a joy so I have no doubt you’ll enjoy listening to her story and feel hopeful afterward.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/205

Ep #204: Choosing to Feel the Urge Jun 28, 2022

Once you’re feeling an urge to binge, you have a choice to make. In this episode, I’m showing you what they are and which ones will reliably make your urge go away. If you haven’t guessed, one of them will be feeling the urge. So I’ll also be talking about why you’ll want to choose the the urge and why you won’t. Listen in to find out so you can get clear about what choice you’re going to make if you feel an urge to binge.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/204

Ep #203 Practicing Thinking Thoughts Jun 21, 2022

Are you being intentional about what you think? If not, you should be because what you think matters. Your feelings, actions, and outcomes depend on it.

In this episode, I’m breaking down the importance of your thoughts and what practicing thinking thoughts looks like and how to do it so you can create better outcomes in your life. This is a simple exercise for you to do and it’s going to be very impactful. So listen in to learn how to do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/203

Ep #202: Loving What You Do Jun 14, 2022

Do you love what you do? Not just for work but, in your free time too? You’re obviously not going to love everything all of the time but, if you’re not, for the most part, loving what you do, you might be making it challenging for you to stop binge eating.

In this episode, I’m talking about the importance of loving what you do and two things you can do to start loving it. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/202

Ep #201: Telling People About Your Binge Eating Jun 07, 2022

Are there people you want to tell about your binge eating but haven’t? You want to be open with them, you want them to support you, and you don’t want to hide this secret anymore.

In this episode, I’m exploring two reasons why you haven’t told them and how you can work through those reasons. You have some fears and some thoughts. Let’s look at what they are so you can be more willing to share this part of yourself with someone you want to share it with.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/201

Ep #200: My Journals from 2007 May 31, 2022

It’s episode #200 and I have a special treat for you in this one! I’m sharing several entries from a journal I had in 2007, which was during my binge years, right after the worst of my bingeing. You’re going to hear word for word some of the thoughts I had during that time, some of the struggles I had, and you’ll hear a very detailed account of a binge I had.

I have no doubt you’ll resonate with some of what I was thinking and did and you’ll see that you’re not alone.

I hope you enjoy a little peek inside my 2007 head!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/200

Ep #199: When Your Food is Disappointing May 24, 2022

Do you ever get really excited about eating a food and then when you it’s….not good? So then you keep eating, maybe binge? Then this episode is for you!

There’s a couple reasons why you might do this and in this episode, I’m talking about both. I’m also going to show you how to have a disappointing eating experience and not have it turn into a binge. Listen in to learn how!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/199

Ep #198: Feeling Pressured to Eat or Not Eat May 17, 2022

Do you feel pressured to eat in a certain way? It can be stressful to feel obligated to eat or not eat. What would feel so much better is freedom and relief. That’s what this episode’s goal is – to help you feel that way and drop the pressure. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/198

Ep #197: Why You Still Feel Urges to Binge Eat May 10, 2022

If you’ve been working on stopping binge eating for a long time and are still feeling urges, it’s time to figure out why you are. If you’re going to decrease the amount you feel, you gotta know why you’re feeling them before you come up with a solution. In this episode, I’m sharing the top reasons why and the solutions. Listen in to find out what they are.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/197

Ep #196: B- Mentality May 03, 2022

Would you consider yourself to be a perfectionist when it comes to your eating? Maybe with other things in your life too? Then working on having a B- mentality would probably be really beneficial for you.

https://coachkir.com/196This is about letting go of perfectionism and allowing yourself to do “good enough.” In this episode, you’ll learn why this is so important for your progress and start making the shift into not needing everything to be perfect. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/196

Ep #195: Reintroducing Binge Foods Apr 26, 2022

Are you afraid to bring your binge foods into your home? It’s time to get over that fear and get comfortable having them there. But, this comfort isn’t going to happen over night, you’re going to take some steps to get there.

In this episode, I’m walking you through two important things that will help you get more comfortable with having foods you’ve binged on in your home. It’s 100% possible for you. Listen in to find out how you’ll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/195

Ep #194: Choosing Your True Want Apr 19, 2022

You know what you truly want. Yes, when you’re feeling an urge there might be some confusion but deep down, you know. That voice telling you what you really want is there but are you choosing to listen to it? In this episode, I’m going to help you do just that. Listen in to find out how you can make it easier for you to listen to and obey your true wants.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/194

Ep #193: Two Types of Discomfort Apr 12, 2022

There’s many types of discomfort but in this episode, I’m talking specifically about two. Unless you are 100% happy with where you are with your eating, you are going to experience one of these types of discomfort.

It’s important to recognize how each type will affect you and why you might choose each. But one thing is for sure, only one will be worth it. Listen in to find out which one and let me help you decide which type of discomfort you’re going to choose.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/193

Ep #192: When You Should Be Doing Better Apr 05, 2022

Have you ever thought you should be further along than you are? It’s frustrating, isn’t it? In this episode, I’m talking about what you can do when you think you should be doing better so you actually WILL do better. Listen in to find out how!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/192

Ep #191: What You’ll Work on Next Mar 29, 2022

Are you confused about what to work on next? In this episode, I’m going to help you figure that out. I’ll walk you through, step by step, how you’re going to decide what you’ll work on next in a way that won’t be overwhelming or too hard. Listen in to find out how!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/191

Ep #190: Your Past and Future Stories Mar 22, 2022

The way you tell the stories about your past and future matters. You may think you’re just telling it like it is but, you do have options and the option you choose may be having a greater effect on you than you think.

In this episode, I’m going to help you tell your self-stories in a way that will help you create change instead of keeping you stuck in the same patterns. Listen in to find out how you can help yourself to start making changes right now.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/190

Ep #189: Fearing Failure Mar 15, 2022

If you’re afraid to fail you are not alone. It can suck to put effort into something and not have it work out as you’d hoped. You might feel awful and you don’t want that experience. But fearing failure is a problem.

In this episode, not only am I talking about why fearing failure is a problem but, how you can stop feeling so much fear about it. It doesn’t have to be as scary as it as been for you. Listen in to find out how you’re going to make that happen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/189

Ep #188: Food and Happiness Mar 08, 2022

Does food make you happy? Yes and no. In this episode, I’m exploring this answer and getting down to the bottom of if food, and what foods really make you happy and how. If you’ve ever used eating food as a way to feel happy then this episode is a must-listen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/188

Ep #187: When Nothing’s as Pleasurable or Easy as Eating Mar 01, 2022

Do you find yourself choosing eating over other fun activities and hobbies? It makes sense when eating is more pleasurable and easier than the other option. So how do you get yourself to stop choosing eating and start choosing the other thing? Listen in to this episode to find out how!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/187

Ep #186: Binge Eating Success Story – Carrie Feb 22, 2022

Carrie was just like so many of you. Where she began is exactly where so many of you began, and is where some of you still are. She struggled with her eating for most of her life, struggled with accepting her body, and had doubts that this would ever change.

But it all did, and she’s here on the podcast today to tell you her story.

All of you are going to find something in her story that you also see in your own story, maybe even all of it, and that’s why I asked her to be here. As I watched her change and grow and saw her transformation first hand, I was like, people needed to know about this! People need to hear this!

I share success stories on the podcast because I want to help you believe not only that it’s possible to stop binge eating, change your relationship with food, and make amazing changes in yourself but, that YOU can do it. And I think Carrie will do just that.

So listen to her, be inspired by her, and believe that you can do what she did.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/186

Ep #185: Self-Love Feb 15, 2022

If you spend a lot of time hating yourself, or at least disliking yourself, loving yourself isn’t going to be easy. But easy or not, working on your self-love is so important not just for your life in general but, for stopping binge eating.

In this episode, I’m explaining why self-love it so important and how you can start working on it now. You’re not going to wait until you’ve stopped binge eating, you’re going to work on loving yourself to HELP you stop binge eating. Listen to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/185

Ep #184: Self-Talk When Feeling an Urge Feb 08, 2022

Your self-talk after a binge is important. So is your self-talk when you’re feeling an urge. How you talk to yourself might be demotivating you or making it harder for you to feel your urge. Your self-talk matters so let’s talk about it.

In this episode, I’m encouraging you to encourage yourself. I’m talking about why it matters and how you’re going to get yourself through an urge. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/184

Ep #183: Awareness and Decisions After, During, and Before Feb 01, 2022

It can be frustrating to try and stop yourself from binge eating but then not do it. You may think you’re doing it wrong and not making progress. But, you may be wrong.

In this episode, I’m talking about what progress usually looks like when you’re going through the process of stopping binge eating. There’s a progression that happens with your awareness and effective decision making that will result in you eventually preventing a binge. Listen in to this episode to learn what that looks like and how you can take advantage of each part of the progression you’ll go through.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/183

Ep #182: Being Committed vs Being Interested Jan 25, 2022

Are you committing to feeling urges and stopping binge eating? Or are you interested in doing? What’s the difference? Today you’ll find out.

In this episode, I’m talking about the difference between being committed and interested and whichever you are matters. Only one will create new habits and real change and if you’re not doing it, I’m going to help you figure out why. Listen in to make the decision for yourself whether or not you’re going to stop binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/182

Ep #181: You’re on the Right Path Jan 18, 2022

Your process of stopping binge eating will most likely include urges and binges and how you think about them when they happen matters. You may make it mean you’re doing it wrong and that you can’t stop binge eating. Or you can still believe that you are on the right path.

In this episode, I’m going to explain why you are still on the right path, even if you binge, and what to do if you binge to keep you on track. Listen to find out.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/181

Ep #180: Designing and Creating Your Ideal Eating Habits Jan 11, 2022

Your ideal eating habits aren’t just going to appear. You’re going to design and create them.

In this episode, I’m going to walk you through how you’re going to do it. You’re going to be intentional about what “normal eating” will look like for you and intentional about the steps you take to get there. Listen in to learn how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/180

Ep #179: Food Scarcity Mindset Jan 04, 2022

Food probably isn’t scarce in your life but, you might be making it scarce in your mind if you’re telling yourself you can’t eat certain foods anymore or it’s not enough.

But there’s also the foods that actually are scarce like holiday specialities and seasonal foods. You might obsess about making sure you get them and maybe even overeat on them “while you can.”

Either way, whether it really is scarce or if you’re just making it scarce in your mind, it’s possible for you to instead create abundance so you’re not so consumed by the idea of eating that scarce food. Listen in to this episode to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/179

Ep #178: How to Stop Being Afraid of Your Urges Dec 28, 2021

If you’re afraid of your urges, you’re not going to allow yourself to feel them. You’re going to do whatever you can to avoid them. So once one pops up, you’re probably going to get food ASAP to avoid what you’re fearful of.

In this episode, I’m going to help you drop that fear you’ve been experiencing so you can get through your urge without eating food. You don’t have to be so afraid of you urge. Listen in to how you’re going to do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/178

Ep #177: Your Thoughts About Gaining Weight Dec 21, 2021

You have thoughts about gaining weight and they might be contributing to your binge eating. You may engage in eating behaviors that make stopping binge eating harder if you fear weight gain. So your thoughts about weight gain might need to change.

In this episode, I’m showing you how your thoughts about weight gain are affecting your eating and how you can stopping worrying so much about your weight. Listen in to learn how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/177

Ep #176: When You Don’t Want to do the Work Dec 14, 2021

Sometimes, you just don’t feel like doing the work. You’re tired of doing it and it’s just SO much work. Well, in today’s episode, I’m going to help you do it anyway, even when you’re tired, or don’t feel like it or, or think it’s just so exhausting.

There’s just a couple little shifts you need to make in your thinking that can make a world of difference and take you from feeling dreadful to motivated. Listen in to find out what they are and how you’re going to get yourself to do the work!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/176

Ep #175: Eating for Comfort Dec 07, 2021

Food is comfort. But is it? I’m going to say no and in this episode, I’m telling you why.

Yes there may be some chemical reactions in your brain that happen when you eat but, there’s more to the story. The comfort you experience is mostly coming from somewhere else. So the good news here is, you can create comfort without eating anything. Listen in to this episode to learn how you’re going to stop using food as your main source of comfort.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/175

Ep #174: Getting Over the Hump Nov 30, 2021

You may have a lot of knowledge about how to stop binge eating but, are you actually applying it? You might think you’re all ready but, when you feel an urge, you don’t do what you know you do. What you’re doing is, what I’m calling in this episode, not going over the hump.

The hump is going to begin with the hard stuff. It’s the incline where you have to put in effort. But on the other side, it’s downhill and therefore easier. So if you want to get to the easier part, you first have to go through the hard part.

In this episode, I’m exploring the idea of getting over the hump and what you need to do to make it happen. It’s time you stop standing at the bottom, looking up, and get yourself moving forward.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/174

Ep #173: Binge Eating and Exercise Nov 23, 2021

If you binge after exercising because you think exercising means you can eat more or exercise after a binge to make up for the binge, then this episode is for you.

Exercise becomes something to blame or a punishment or obligation. You may determine how much you allow yourself to eat based on how much you exercise. You may exercise to try and counteract a binge. All of this is turning exercise into something it doesn’t need to be.

If you want to change your relationship with exercise then listen in. You can start thinking about it in more useful ways that can help you to actually enjoy it without having it negatively affect your eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/173

Ep #172: Replacing Binge Eating Nov 16, 2021

If you’re not going to be binge eating anymore, what are you going to do? When you have a habit, you’re not just going to stop doing it, you’re going to replace it with something else. So let’s talk about what you’re going to do.

In this episode, I’m sharing the two things you’re going to replace binge eating with. Listen in to find out what they are and how you’re going to make sure they work for you.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/172

Ep #171: Dropping the Binge Eating Shame Nov 09, 2021

If you feel shame about your binge eating, you’re not alone. Binge eating is probably not something you’re proud of and you might be thinking there’s something wrong with you. You don’t want people to know about it and if you binge, all you want to do is hide.

In this episode, I’m going to help you to drop the shame and not feel so bad about yourself no matter how long you’ve binged for. Binge eating doesn’t have to come along with a serving of shame. Listen in to find out how you’re going to feel better about yourself and feel less shame.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/171

Ep #170: Breaking Out of Diet Mentality Nov 02, 2021

There's some confusion about what diet mentality is. Because of this, people are worried about engaging in certain eating behaviors that can actually help them. They think that it's diet mentality, so they're resistant, and it's actually not.

In this episode, I'm clearing up what diet mentality actually is and how you can break yourself out of it. You're going to stop listening to what the diet industry has told you and start making decisions for yourself instead. Listen in to get started!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/170

Ep #169: Being in a Partnership with Your Body Oct 26, 2021

When you binge, you're running the show. It's all about what you want and what you think you need. But what about your body?

In this episode, I'm exploring the idea of being in a partnership with your body. Your body's wants and needs matter too so let's make sure we consider them. Listen in so you can start being more connected to your body instead of leaving it out of the decision making process.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/169

Ep #168: Being a Judge vs a Scientist Oct 19, 2021

After you binge, or if you make an eating mistake, you have some thoughts and feelings about it and they matter. They will determine what you do and how you treat yourself afterward. How you're responding it either going to look like a judge or a scientist.

In this episode, I'm breaking down the two options and discussing which will be more useful and why. Your reaction choice is optional, so let's start choosing the one that will move you forward, not keep your stuck.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/168

Ep #167: Helping Your Kids Eat Better Oct 12, 2021

If you've noticed your kid is exhibiting eating habits that worry you then this episode is for you. It can be hard to know what to do and what is the right way to handle this topic. You may also worry that they may end up like you. So in this episode, I'm going to share some tips for useful ways to help you kid. With that, you're also going to hear some useful ways to help yourself with your own eating. Listen in to start helping them and yourself.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/167

Ep #166: Unlearning What You Were Taught Oct 05, 2021

You have some beliefs that aren't serving you well. You learned them either when you were a kid or at some point in your adult years. You may not have even noticed that you have these beliefs or that they're negatively affecting you. But they exist in your mind and they are affecting you.

In this episode, I'm point out some common unuseful beliefs and showing you how to unlearn beliefs that no longer serve you and that are negatively affecting your eating. Let's make sure you're taking charge of what you're believing in your mind.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/166

Ep #165: Secret Eating Sep 28, 2021

It doesn't feel good to eat in secret. You feel bad about what you're doing and you feel dishonest. You might not be entirely sure why you're doing it but you know you don't want to be.

In this episode, I'm going to explain why it's happening. I'm also going to tell you how to stop secret eating and I'll give you a tip for how you can stop in the middle of a binge. You don't have to feel ashamed or guilty about what and how much you're eating. Listen in to find out how you can change that.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/165

Ep #164: Focusing on Urges Sep 21, 2021

Sometimes people don't want to focus on their urges because they're concerned that will make them bigger. But that's not exactly true. Your focus on them could make them smaller.

In this episode, I'm helping you to see that focusing on your urges doesn't always make them grow. It can but, it depends on HOW you focus on them. How you do it matters. So listen in to this episode to learn why it's important to focus on your urges and how you can do it in a useful way.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/164

Ep #163: Binge Eating Success Story - Sabrina Sep 14, 2021

Sabrina struggled with binge eating, and all that comes along with it, for years. Her life, her work, and her relationships were greatly affected by not only the eating but the excessive exercise she was using to counteract her eating. There were so many times she thought she wouldn't be able to fix this and she would just be this way forever. But she was wrong.

Now, she's completely binge-free and her life has become so much better in so many ways. I'm bringing her on the podcast today to share her story and to be an inspiration to you. She was not the special case and neither are you. Listen in to hear her story and learn how she when from where she was to this amazing place she is now.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/163

Ep #162: Blaming vs Taking Responsibility for Binges Sep 07, 2021

Do you blame yourself for your binges or do you take responsibility for them? Is there even a difference? I think there is and today I'm talking about it.

On the surface they are the same but there's more to it. How you think about what you did matters and I'm going to tell you why. Also, at the end I'll be talking about blaming people, food, and stores for your binges so listen in to get it all.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/162

Ep #161: Habit Replacing and Buffering Aug 31, 2021

When you stop your binge eating habit, you're going to replace it with another habit. It may be useful or it may be more buffering. What's useful and what's buffering? That's what I'm talking about in this episode.

Habit replacement happens but you need to be aware of what you're replacing with. I'm going to give you my suggestion for a useful habit replacement and help you figure out if you're buffering. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/161

Ep #160: In the Moment of Feeling an Urge to Binge Aug 24, 2021

People want to know what to do when they're in the moment, feeling the urge to binge. I'm going to tell you. But, I'm also going to talk to you about something that is equally important as what you do in the moment. If you're not doing this other thing, it's going to be quite challenging to do what you're supposed to do when you're feeling that urge.

So listen to this episode to learn what to do both in the moment and to prepare for the moment. Get yourself ready to handle that moment when you're feeling an urge so you won't binge.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/160

Ep #159: Taking Action to Stop Binge Eating Aug 17, 2021

If you think you're taking a lot of action toward stopping binge eating but aren't seeing progress, you might not be taking the proper kind of action.

There's two kinds of action – passive and massive. It's important to have a balance between the two otherwise, you mind find yourself not creating any new changes in your life.

In this episode, I'm breaking down the two and giving you ideas for what kind of action will actually move you toward your goal of a binge-free life. Let's make sure you're taking productive action.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/159

Ep #158: Being Alone with Your Thoughts Aug 10, 2021

Being alone with your thoughts can be challenging if you have a lot of negativity going on in your mind. You might avoid it because you think it will be too uncomfortable. Then a problem arises when your way to avoid is by distracting with food.

In this episode, I want to help you get on board with being alone with yourself and actually facing your thoughts. It's worth it to do it. So listen in and get a perspective on how you can start doing it and why it will be helpful for you to.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/158

Ep #157: Anticipating the Urge to Binge Aug 03, 2021

You gotta prepare yourself to feel urges. Otherwise, when they come up, you're sitting there not knowing what to do or you just react. So I highly recommend you take some time to anticipate urges.

Not only is what you prepare important but also HOW you prepare. So in this episode, I'm talking about both. Let's get you ready to feel instead of eat!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/157

Ep #156: Rewarding Yourself with Food Jul 27, 2021

People use food as a reward a lot. But is that problem? Yes and no.

In this episode, I'm talking about when it isn't a problem and when it is and why. If you're going to use food as a reward, there's some things to consider. Listen in to learn what they are and also how to not use food as a reward if you don't want to.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/156

Ep #155: Intentional Thinking Jul 20, 2021

Your thoughts matter. Everything you do begins with a thought and when you're not being intentional about what you're thinking, you're not going to be intentional about your actions.

In this episode, I'm talking about intentional and unintentional thinking, why they matter, and how you can do more intentional thinking. I'm going to give you an exercise you can do to start shifting into thinking more of the thoughts you want to be thinking and less of the ones you don't. Listen in to learn more and learn how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/155

Ep #154: Why Your Urges Last So Long Jul 13, 2021

Why do your urges sometimes last a really long time and sometimes they go away more quickly than you thought they would? It's because of something you're doing that you can change.

In this episode, not only and I'm going to show you why your urges last for so long but how you can proactively make them last for a shorter amount of time. You have more control over the length of your urges than you think. Listen to find out how you'll do it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/154

Ep #153: Yada, Yada, Yada Jul 06, 2021

When you're reflecting on your recent binge or binges, you might be yada yadaing. What is yada yadaing? It's something that is stopping you from figuring out why it happened and how you're going to prevent it from happening again.

In this episode, I'm explaining what the yada yada is and how to stop doing it. It's crucial if you want to get clear about how you're going to stop binge eating. So listen in to learn more about it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at

When you're reflecting on your recent binge or binges, you might be yada yadaing. What is yada yadaing? It's something that is stopping you from figuring out why it happened and how you're going to prevent it from happening again.

In this episode, I'm explaining what the yada yada is and how to stop doing it. It's crucial if you want to get clear about how you're going to stop binge eating. So listen in to learn more about it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/153

Ep #152: Boredom Eating Jun 29, 2021

A lot of people eat, maybe even binge, when they're bored. They say it's something to do and it's easy. But it's a little more than that.

In this episode, I'm talking about the more specific reason why you're eating when you're bored and why you're bored in the first place. I want to help you do less eating out of boredom and to feel less bored in general. Listen in to this episode to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/152

Ep #151: Resisting vs Allowing Urges Jun 22, 2021

If you're going to not binge, you have to make it to the other side of your urge to binge. You feel the discomfort of it until it goes away. You might think that means you'll be resisting your urges but, that's not what I recommend. I recommend allowing. What's the difference you might ask? In this episode I'm going to tell you.

Resisting and allowing are not the same thing and are most likely not going to produce the same result. Listen in to this episode to find out what the results are and how you can tell if you're resisting or allowing. Make sure you're allowing if you want to successfully consistently get through your urges.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/151

Ep #150: Beating Yourself Up While Learning Jun 15, 2021

You might have expectations for how quickly you'll stop binge eating. But you might not end up living up to those expectations. You learn some new tools, you gain some knowledge that makes sense, and then you put them into action, unsuccessfully. You still binge and you may want to beat yourself up over it.

Beating yourself up isn't going to be a useful tactic but, you might not know how to not do it. In this episode, I'm going to help you stop. I'm going to share a perspective about what's happening that will help you see your mistakes and fails differently. So listen in so you can stop wasting time beating yourself up and spend more time making progress with your eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at https://coachkir.com/150

Ep #149: Your Morning Routine Jun 08, 2021

What does your morning routine look like? Do you even have one? There's many benefits to having one but, it will only be valuable if you're doing what works best for you and if you have important reasons to have one. Also, what you put into it matters too.

In this episode, I'm talking about creating a morning routine that you will want to follow and how to motivate yourself to actually follow it. You'll get tips to make it happen and they have nothing to do with following a successful person's plan. This is your routine. Let's create what will work best for you.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/149

Ep #148: Not Feeling Better Jun 01, 2021

When you're feeling an urge or negative emotion, you probably want to feel better. Who wouldn't? But the problem is that your solution for feeling better is eating a lot of food. This isn't going to be feeling better without consequence.

In this episode, I'm going to offer you another option – not feeling better. I know, it sounds crazy but, hear me out. B the end of this episode, you might be open to it. So listen in to find out how you can stop running to food any time you feel uncomfortable.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/148

Ep #147: Binge Eating Success Story – Allie May 25, 2021

Allie had a life-long struggle with her eating. Several years ago, it got really bad and she was binge eating a lot. She began to think that she would struggle forever and continue gaining weight and she thought she had tried everything to stop.

Then she found my podcast and it all changed.

Now, she's binge-free and has a completely different relationship with food, eating, and her body. She's amazed by the way she thinks and behaves now and can't believe this is how she is.

After she and I talked on the final coaching call of her program, I had to have her to share her story with all of you. Her struggles are relatable and she's an example of what's possible for anyone who has shared her same struggles.

So I hope you are inspired by her and that she helps you build your belief that you can do it too.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information athttp://www.coachkir.com/147

Ep #146: Wanting it Enough May 18, 2021

If you keep binge eating and you haven't been successful in fully stopping yet, you might question whether or not you want it enough. If you wanted to stop badly enough you would have done it by now right? Not necessarily.

Although wanting it enough is an important part of the process of stopping binge eating, it's not the only part. There's other things that you could be doing or not doing that are preventing your success. Listen to this episode to find out what they are so you can get to work and make more progress.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/146

Ep #145: Competing Desires May 11, 2021

You're feeling an urge to binge and you don't want to binge but you do. You want to make that urge go away but you also want to ride it out and let it pass. You're at the store and you want to buy something that looks good but you also don't. You want to but you don't. You have competing wants and competing desires.

This happens a lot when you're trying to not binge eat. It can be really confusing because you don't know what you want. You're hearing two different things in your mind. So today's episode I'm going to help you make this a lot more clear for yourself. I'm going to help you figure out what you really want and how to get it. Listen in to find out how to stop the confusion so you take take action to get what you truly want.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/145

Ep #144: Urge and Desire Expectations May 04, 2021

Sometimes people have unrealistic expectations about what their relationship with food and eating will be like once they're no longer binge eating. This can cause a lot of frustration so I want to make sure you're being realistic with yours so when you're making the transition from binge eating to “normal” eating you're not thinking you're a failure.

In this episode, I'm talking about one of the most common unrealistic expectations about urges and desire. What's realistic may not be what you want but I'm going to help you see it as not a problem. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at hhttp://www.coachkir.com/144

Ep #143: Binge Eating Success Story - Kellee Apr 27, 2021

Today's episode, I'm bringing on one of my former group members, Kellee!

Kellee had a lifelong struggle with food and later on in life began to passionately hate her body. Her eating was negatively affecting her relationship with her husband, her family, and herself. She had moments of doubt that she would ever be able to change this but, she sought help and made it happen.

Kellee is sharing her story, where she began, where she is now, and how she got there. We're going to talk about shifting her body image, what her life is like after binge eating, and the moment when she realized it was okay to feel anxious. Listen in to hear it and get ready to feel hope and inspiration.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/143

Ep #142: Acceptance and Forgiveness vs. Excusing Apr 20, 2021

You might be hesitant to forgive yourself after a binge and be accepting of it. You might think it will just leave you feeling complacent and not caring about not binge eating in the future. But that's not how it works.

Forgiving and accepting after a binge is different than excusing before a binge. In this episode, I'm breaking down how. It's important to be kind to yourself if you binge and today's I'm going to help you be more on board with doing that.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/142

Ep #141: Food Rules Apr 13, 2021

You've probably heard that food rules are bad and you need to drop them. But what if they're not all bad?

In this episode, I'm exploring the idea of having food rules, why you have them, and what to do about them. There might be some that you want to keep and some that you want to let go of. I'm going to help you figure out how. Listen in as I help you drop what isn't helpful and keep what is.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/141

Ep #140: Bridging Thoughts Apr 06, 2021

Changing your thinking is an important part of stopping binge eating. How you think about eating a lot of food, feeling urges, yourself, your body, and so many other things can contribute to your eating habits. It would be great if you could always just decide to think differently and then you do forever but, it's not always that easy.

In this episode, I'm talking about the concept of bridging thoughts. They're “in-between” thought that are extremely useful when you're working on changing your thinking. Listen to find out why they're useful, how to use them, and get some examples of ones you can start using right away.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/140

Ep #139: Uncomfortable Thoughts Mar 30, 2021

If you've been listening to the podcast for awhile, you've heard me talk about allowing discomfort. This is one of the most challenging things for people who binge to do and sometimes they get a bit confused about what discomfort they're allowing.

In today's episode, I'm talking about uncomfortable thoughts and what is uncomfortable about them. You might not be so sure about what exactly is the discomfort you're going to allow and today you're going to find out.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/139

Ep #138: Saying "No" to Yourself Mar 23, 2021

It can be hard to say no to yourself, especially when you really want something. Saying no may feel like a punishment or you may feel deprived. So when you know that saying no is what's best for you, how do you do it? In this episode, I'm talking about why you have a hard time saying no to yourself, why you do feel deprived when you say no, and how to say no from an empowered place so you can get what you want. When it comes to food, saying yes all the time isn't going to end well for you. It's time to learn how to say no.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/138

Ep #137: Expanding Your Comfort Zone Mar 16, 2021

It's nice to be comfortable. But it's not nice when your comfort zone includes binge eating. What you want, to stop binge eating, is outside of that comfort zone so if you're going to get it, your comfort zone needs to expand.

In this episode, I'm talking about what you need to do to expand your comfort zone so you can include into it the things you need do to stop binge eating. Doing things you haven't done before can be uncomfortable and the only way to get comfortable doing them is to practice doing them. Learn how you can do that is make more progress toward stopping binge eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/137

Ep #136: How to Improve Your Relationship with Food Mar 09, 2021

If you have an unhealthy relationship with food you may think your behavior needs to change. Once you're eating better, your relationship will change. But that's not how it works.

In this episode, I'll explain why your relationship isn't dependent on your actions and how you can start changing your relationship with food right now. No different eating habits are necessary to do it. But, when you do it you WILL see your eating habits change.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/136

Ep #135: When Eating Plans Change Mar 02, 2021

I'm a big believer in planning so I encourage my group members to plan ahead as often as they can. But sometimes, things happen and your following your plan isn't going to happen. Someone invites you somewhere, your food went bad, you ran out of time and can't go to the store or cook, so now what?

In this episode, I'm giving you two strategies you can use when things like this happen. Going off your plan doesn't mean a binge or overeating is inevitable. Listen in to find out what you can do to make sure that doesn't happen.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/135

Ep #134: The Importance of Joy Foods Feb 23, 2021

If I told you to say no to a Joy Food or to cut back on them, would you freak out? You might think you'd be missing out and you might worry about how you'll deal with out it. If this is the case, Joy Foods are very important to you.

Joy Foods are foods that are meant to be eaten purely for the purpose of getting pleasure. However, you might consider them to be the best pleasure in your life, the way to connect with people, or a solution for escaping tough times. This way of thinking isn't serving you and it's time you see Joy Foods for what they really are. Listen in to learn how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/134

Ep #133: Your Worthiness Feb 16, 2021

What are you worthy of? What aren't you worthy of? And why? What do you think determines the answers to those questions? If you are attributing it to the circumstances of your life it's time we change that.

In this episode, I'm diving into what makes you worthy and what doesn't. If you find yourself thinking you're unworthy of something, anything, then you must listen to this. It's time you start believing you're worthy of everything you want so you can go out and get it.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/133

Ep #132: Your Lovability and Your Body Feb 09, 2021

Do you ever think that you're not lovable because of the size or shape of your body? Do you think you would be more loved if you were thinner?

Then this episode is a must listen for you.

If you're not in a relationship, not feeling loved in your relationship, or feeling like you're not loved enough by friends and family, it's not because of your body. I know, society may teach us otherwise but society is wrong. It's time you start seeing how truly lovable you are and what you might be doing that's stopping you from having more people love you the way you want to be loved. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/132

Ep #131: Your Binge-Free Identity Feb 02, 2021

As someone who binge eats, you have certain ways of describing yourself. You've created an identify for yourself. This identity, is not helping you to stop binge eating.

In this episode, I'm talking about your current identity and the identity you want to have. It's important to decide who you want to become so you can start working toward becoming her. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/131

Ep #130: Coaching Call with Tammy – Fear, Lovability, Worthiness Jan 26, 2021

In this episode, I'm sharing a piece of one of my group's coaching calls! You'll hear me coaching Tammy and she brought a lot of good topics that I just had to share with you all.

She begins with talking about how she's afraid to stop binge eating and afraid of who she will become without it.

Then we go into thinking she's unlovable because of her weight and also her worthiness and self-worth.

This is packed with insights and I have no doubt you will relate to some, if not all, of what Tammy talks about.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/130

Ep #129: Things That Are Out of Your Control Jan 19, 2021

You can't control everything. I know, you want to but, you can't. Things happen, you don't feel good about it and then what do you do. Eat. A lot. Which is just one more thing you don't feel good about.

In this episode, I'm talking about how to live you live, in the midst of all you can't control, without eating. It's possible to feel okay even when you don't like how things are. It all comes down to one thing. Listen in to find out what it is.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/129

Ep 128: Thoughts While Binge Eating Jan 12, 2021

What are you thinking when you're in the midst of a binge? You might want to tell me nothing but, this is not true. You're thinking something. You're thinking thoughts that are creating feelings that are driving your actions. All your actions begin with thoughts whether you're aware of them or not.

If you do know what you're thinking and you hear yourself thinking as you binge, those thoughts need to change. In this episode, I'm sharing with you what you need to be thinking if you want to stop your binge sooner. Your thoughts matter. You gotta start thinking differently if you want to behave differently.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/128

Ep #127: How to Stop Restricting Jan 05, 2021

Do you get stuck in the binge/restrict cycle? Before the binge stops, the restricting needs to stop first.

Restricting yourself in unhealthy ways is perpetuating your binge eating. This is probably not new information for you but what I'm talking about in this episode will be.

I'm going to tell you the reasons why you restrict and how to stop. Make this the year that you not only stop binge eating but you also stop restricting because you're scared or guilty.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/127

Ep #126: How to Feel Satisfied Dec 29, 2020

No matter how much you eat, you might not ever feel satisfied so you keep eating and eating waiting for it to happen. Why doesn't it? In this episode, I'm giving you answers.

You want to feel satisfied so you'll stop eating but it's not something you can just wait for. You have to create it. Listen in to this episode to find out how you can make yourself feel satisfied so you can feel content with stopping eating.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/126

Ep #125: Forgiving Your Past Self Dec 22, 2020

When you think about your past self who started binge eating and who continued to binge eat even though it caused a lot of misery, how do you feel? Angry? Resentful? I used to too. I was mad at her for getting me to where I was when I was in the deepest depth of struggle.

But being mad at her doesn't change the past nor does it feel good. What feels a lot better is forgiving and having compassion so that's what I do now. In this episode you will learn how you can have that for your past self now. She's part of you. Heal that relationship.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/125

Ep #124: Relaxing with Food Dec 15, 2020

When you get home after a busy or stressful day, is the first thing you go to food? It's your way of relaxing – just sitting down and eating. Now, this may not be a problem and doing this may be relaxing but, if you take it too far, you will run into a problem.

In this episode, I'm talking about the ways using eating as a way to relax can result is the opposite outcome you were hoping for. I share my stories about when I used to do that and how I relax now instead. If you want to stop eating to relax and relax in a less destructive and more productive way then this episode is for you!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/124

Ep #123: Thought Judgement Dec 08, 2020

Do you ever think about food and eating and then get mad that you're thinking about food and eating? It's bad enough that the desire to eat is that but when you get mad at your thoughts it just makes the whole situation worse. Now you have both the urge and anger to deal with.

In this episode, I'm talking about judging your thoughts, getting frustrated by them, and getting mad at them. If you want to be able to dismiss your food thoughts, or any unwanted thoughts away, you have to stop judging them. So I'm going to show you how to do that. Listen in to find out how.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/123

Ep #122: Levels of Pleasure Dec 01, 2020

“Nothing is a pleasurable as eating a lot of food.” Have you ever had a thought like that? Let's not deny that eating is pleasurable. But, when you think thoughts like that it can stop you from enjoying all the lovely, less pleasurable things in life that will still bring you joy.

In this episode, I'm discussing the different levels of pleasure that things in our lives bring us. Also, the levels of pleasure we feel after we engage in them. This matters because the way you incorporate pleasure into your life can either allow you to create more of it or suck it out of your life. Listen in to learn how you can choose the best pleasures to experience in you life.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/122

Ep #121: What You Want and Don't Want Nov 24, 2020

Too often we look at our lives and think about what we have that we don't want. You don't want to binge, you don't want to have this body, you don't want to feel so crappy. When you focus on what you don't want that you have in your life, it doesn't feel good. But what does feel good is thinking about what you want...but only if you believe you can get it and keep it.

In this episode, I'm talking about the importance of how you think about your wants and don't wants. There's a way to do it that feels good and fuels you and a way that feels bad and stops you. Listen to learn how to do the former so you can get yourself everything you want!

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/121

Ep #120: Indecision Discomfort Nov 17, 2020

Are you going to eat or not? What are you going to eat? When are you going to eat? Do you ever drive yourself crazy by having thoughts like these swirling around in your head? If so, it's all happening because you're being indecisive.

When you're stuck in indecision it's very uncomfortable. It doesn't feel good to not know what you're going to do. So in this episode, I'm addressing why you don't just make a decision and how your indecision is hindering you, your eating, and your life. Let's make more decisions more quickly so you can feel less confusion and discomfort indulging in indecision.

Interested in working with me? Go to http://www.coachkir.com/group to get all the information you need!

Find show notes and more information at http://www.coachkir.com/120

Ep #119: Success Expectancy Nov 10, 2020

Do you ever look to other people to determine how long it will take for you to stop binge eating? Or do you just make up an amount of time you think it will take based on, well, zero data? What if you're completely wrong, it takes longer, and then you get discouraged. That's not going to be good.

In this episode, I'm talking about what determines how long it will take for you to stop binge eating and, spoiler alert, it has nothing to do with how long it's taken other people to do it. I'm also giving you a tip for how you can avoid feeling discouraged by your expectations. Listen in so you can create realistic expectations, feel more patient, and get that success you're expecting!

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/119

Ep #118: Little Quits Nov 03, 2020

Do you ever quit on your goal, just for a moment? Maybe you stop putting in effort for the rest of the day, or the rest of the week, and you just say it's not big deal, you'll start again tomorrow or Monday. It may not seem like a big deal at the time, but it might turn into one.

In this episode, I'm exploring the concept of little quits. These are momentary quits where you just stop trying for a little bit. I'll be talking about why we have them, how you justify them, and how to stop doing it so much. Each one can make it take longer for you to reach your final goal. Quit less so you can achieve more, and more quickly.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/118

Ep #117: Working With Your Brain Oct 27, 2020

In last week's episode, I talked about working against your brain to make habit changes. This week, it's about working with it. I show you how to be a team with your brain and have an adult relationship so you can achieve goals together with the least amount of resistance.

Communication, compromise, and asking questions are the core of this. List in to learn why and how you can incorporate them into working on changing your habits.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/117

Ep #116: Working Against Your Brain Oct 20, 2020

Changing habits can be challenging. Your brain urges you to do one thing but you want to do another. When this happens, it's not so easy to say no and do what you want to do.

In this episode, I'm talking about working against your brain to change habits. If you just go with what your brain tells you to do, you will stay in the same habits you've formed over time. So you and your brain need to makes some changes. Listen in to find out how you're going to work against your brain to eventually make it do what you want it to do.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/116

Ep #115: Coaching Session with Jennifer – Giving Up Oct 13, 2020

I'm so excited to share a portion of one of my group coaching calls on the podcast today!

In this episode, you'll meet Jennifer. She keeps giving up on herself she's overwhelmed by all the things going on in her life, and t's all making it harder for her to be more successful with stopping binge eating. So if you find yourself in those situations too, then you must listen to this episode.

You'll learn why you give up, how to not give up, how to make your life less overwhelming, and you'll also hear some other truth bombs that can help you set realistic expectations for yourself.

Interested in working with me? Click the link below to get all the information you need! http://www.coachkir.com/group

Find show notes and more information at http://www.coachkir.com/115

Ep #114: What You Have to and Need to Do Oct 06, 2020

Do you feel like your life is full of obligation and you get so exhausted by it all that when you get a free moment to yourself, you binge? There's just so much you have to do and need to do and eating becomes your break from it all.

In this episode, I'm going to help you move away from a life of obligation and start doing more things that you want to do. I'm going to help you make empowered choices. Eating doesn't have to be the only thing you get to choose to do in your life. Listen in to learn how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/114

Ep #113: Determining Your Progress Sep 29, 2020

What do you think about the progress you're making? When you binge eat while working on not binge eating, you might start thinking you're not making progress or even that you're taking steps backward. This can be discouraging and that is not a useful way to feel when you're working toward a big goal.

You are making more progress than you think you are. Binge eating or not binge eating is not the only way to determine if progress is being made. There's so many things that you are better at doing than you were before. That's progress. Listen to this episode to find out how you can raise your spirits and figure out how you have made progress.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/113

Ep #112: The Food Pleasure Cap Sep 22, 2020

When you binge, do you experience pleasure from the food from start to finish? Most likely you don't. There usually comes a point where the pleasure ends and this is what I call The Pleasure Cap.

In this episode, I'm exploring the concept of The Pleasure Cap and how it may cause you to eat more and even binge. Pleasure is something we all want and if you stop experiencing it, you might go on a mission to find more. Listen in to find out how you can experience maximum pleasure when you're eating.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/112

Ep #111: Being Too Busy to Binge Sep 15, 2020

Sometimes it can be easy to not binge when you're really busy. It's just not even a thought in your mind and there's just no time for it. But is striving for constant busyness the solution to stopping forever?

In this episode, I'm exploring the option of being busier in your life so you can stop binge eating. It may work, but it also may backfire. You also may not want your life to look that way. Listen to this episode to find out why and what your best option for strategy may be.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/111

Ep #110: Binge Eating Success Story – Sara Sep 08, 2020

I'm having another one of my former client on the podcast! In this episode, you're going to meet Sara. She's a mom, and actually recently gave birth to a baby girl! So she talks about how she handles teaching good eating habits to her older daughter, how she's been dealing with her weight in postpartum, what has been the most helpful thing that has kept her from bingeing since we stopped working together and so much more!

She's so wonderful and gives such great insight and advice. I have no doubt you're going to get a lot out of this one!

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/110

Ep #109: Investing in Yourself Sep 01, 2020

Are you investing anything into your mental health and well-being? I'm not just talking about money, there's also time, energy, and effort that you can invest. Too many people want to get something for nothing but, if you want to stop binge eating, it's probably not going to work out that way. You gotta give to get.

In this episode, I'm talking about the importance of investing in yourself to stop binge eating. I touch on the different investment options – time, money, energy, and effort – and how each can help you to stop binge eating. If you have any worries about wasting any of these by investing them, I'll help you make a shift in how you think about that too. If you're ready to get big results, investing big will help you get them.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/109

Ep #108: Changing Circumstances to Stop Binge Eating Aug 25, 2020

Do you ever think that if things in your life were different then you wouldn't binge like you do? We tend to blame the people in our lives, our jobs, our financial situation, the food, and so many other things. But what if what's going on around you didn't matter at all?

In this episode, I'm showing you how you can stop binge eating without changing anything in your life. If you can change your circumstances, that's great. But if you can't, that doesn't mean you are sentenced to binge until you can. There's a way to feel better and change your behavior now without changing your circumstances. Listen in to learn how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/108

Ep #107: The Easy Way to Get Pleasure Aug 18, 2020

I can't tell you how many times I've asked people why they made the decision to eat instead of allowing their urge to pass and they tell me, “It's just easier.” I'm not going to argue this statement. Eating is easier. So why wouldn't you just choose the easy way every time?

The easy way isn't always the bad way. Sometimes easy is good. But sometimes it's not. In this episode, I'm deciphering between the easy stuff and hard stuff and how to know which to choose. It's always your choice and I'm going to help you choose.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/107

Ep #106: Being Vulnerable Aug 11, 2020

How often are you vulnerable with other people? How about with yourself? If it's not often, I totally get it. It can be scary and it can also feel really uncomfortable.

In this episode, I'm talking about vulnerability, why you might not be willing to be vulnerable, and why it might greatly benefit you if you do it. This just might be something that's holding you back from having so many of the things you want in your life.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/106

Ep #105: Binge Eating Success Story – Sadie Aug 04, 2020

In this episode, I'm bringing on one of my former clients and she's going to share her binge eating story. She talks about trusting herself, some of the surprising things that contributed to her eating, and gives some great insights into how you can also stop binge eating.

She's awesome, she's inspiring, and I have no doubt you will relate to her and feel more hopeful after hearing her story.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/105

Ep #104: Demotivating Compelling Reasons Jul 28, 2020

You have great reasons for why you want to stop binge eating. But are they motivating you or demotivating you?

Having a compelling reason to reach a big goal is super important. But it's also important to make sure it's a reason that is going to drive you forward, not hold you back. If you're not moving forward, your compelling reasons might be demotivating. So listen in to find out if they are and how you can flip them around to be motivating!

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/104

Ep #103: Accepting Where You Are Jul 21, 2020

There's probably some things in your life that you wish were different. You might feel angry about them, resentful, embarrassed, ashamed, or dissatisfied. You might also think it's useful to feel these feelings because you think they're what will push you into changing what you don't like. But they won't.

In this episode, I'm talking about why it's not useful to hate on where you are and why acceptance of what is is so important. Acceptance doesn't mean you don't change. It can actually be an important step in the process of changing. Listen in to find out why and how you can be more accepting of all the circumstances in your life.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/103

Ep #102: Creating Space Between an Urge and a Binge Jul 14, 2020

Do you ever feel like a binge happens so fast that you don't even realize it? If you don't even realize it's happening, then you're not going to be able to do anything about it. You have to see it in order to top it.

In this episode, I'm showing you how to create that space between an urge and a binge. When you have that space, that's when you'll be able to manage your thinking, question what you're doing, and make different decisions. Changing your course of action is possible, let me show you how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/102

Ep #101: Belief in Continued Success Jul 07, 2020

Do you ever worry about your ability to stay binge-free long-term? I see this fear come up in people both when they're doing well for awhile and when they've just started seeing success. Their past failed attempts keep coming to mind and the self-doubt comes along with it.

In this episode, I'm helping you build your belief in your ability to have long-term success. There's honestly no reason why you can't, no matter what your past looks like. This belief is important to have so listen in so you can start working on yours.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/101

Ep #101: Belief in Continued Success Jul 07, 2020

Do you ever worry about your ability to stay binge-free long-term? I see this fear come up in people both when they're doing well for awhile and when they've just started seeing success. Their past failed attempts keep coming to mind and the self-doubt comes along with it.

In this episode, I'm helping you build your belief in your ability to have long-term success. There's honestly no reason why you can't, no matter what your past looks like. This belief is important to have so listen in so you can start working on yours.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/101

Ep #100: Binge Eating Success Story - Lainie Jun 30, 2020

In this episode, I'm bringing on a very special guest! My former client Lainie is joining me to share her binge eating story with you all. You'll hear what life was like for her before we worked together, some of the things that helped her make big shifts in her eating, and how she's doing now.

I have no doubt that you'll find some of her story relatable to yours. I do! She's such an inspiration and I hope you listen to her and feel hope that you can stop binge eating too....because you absolutely can.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/100

Ep #99: Choosing Love Jun 23, 2020

Love is the best feeling in the world. When we love ourselves and love other people it feels so good. But I often find that many of my clients and other people who binge that I talk to are lacking love in their lives for themselves, for their bodies, and for some people in their lives.

In this episode, I'm exploring what happens when we don't feel love and how we can feel more of it. It may not always feel like you have the choice, it may feel like love is far away, so I'm going to share with you a tip for how you can bridge that gap. Listen in if you want to experience more love in your life.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/99

Ep #98: Chronic Physical Pain Jun 16, 2020

You're a human, so you've experienced physical pain. Maybe you have chronic pain, maybe you just have acute pain that happens more rarely. When you experience it, you might find yourself eating to distract yourself from the pain and to feel better.

In this episode, not only am I talking about what happens when you eat to ease your pain, but also how you can still live a fulfilled life no matter how much pain you feel. Your pain doesn't have to dictate your life. You still have authority of how you think, feel, and act.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/98

Ep #97: Believing Good Feelings Are Coming Jun 09, 2020

When you're feeling an urge to binge, are you thinking it's going to last forever? Are you thinking it's not going to go away? If you are, you're not going to be willing to allow the discomfort of the urge. If you don't believe that relief and comfort are coming after the urge, you're going to eat to get them ASAP.

In this episode, I'm talking about your belief in good feelings. When you feel a lot of urges or a lot of negative emotions, it can be hard to believe it will get better. When you're in the think of discomfort, it can be hard to believe it's going to go away. Listen to this episode to see how your lack of belief is affecting your eating and how you can build your belief in comfort and good feelings.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/97

Ep #96: Eating Out vs. Eating at Home Jun 02, 2020

Do you freak out when you go out to eat or when you eat at someone else's house? So many concerns come up about what you're going to eat and how much. So much uncertainty.

In this episode, I'm going to help you calm down. Going out to eat doesn't have to be so scary. It can be just as calm as cooking your own meals and you can still feel in control of what you eat. Having someone else prepare your food or being around other people as you eat doesn't have to derail you. Listen in to find out why and what you can do.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/96

Ep #95: Creating a Great Life May 26, 2020

Do you have a great life? If you're binge eating, you might say you don't. Or maybe you do, and everything is great except your eating. If you life isn't as great as you want it to be, you're the one stopping yourself and you might not even know how you're doing it.

In this episode, I'm showing you why your life isn't as great as you want it to be and how you can create better for yourself. The life you have now was not just handed to you, you created it with all the decisions you made. Now, if you want more, it's time to make better decisions and get out of your own way. Listen in to learn how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/95

Ep #94: Feelings You're Not Supposed to Feel May 19, 2020

Are there certain feelings you think you're not supposed to feel? Maybe anger, fear, frustration, sadness? Then when you do feel them, you might try to stuff them down with food or distract away from them somehow. You think it's wrong to feel them so you do what you can to not feel them.

In this episode, I'm addressing the idea that there are feelings we're not supposed to feel. Personally, I don't think there are and here, I'm going to tell you why that is. This belief that there are just might be holding you back from stopping binge eating so make sure you listen in to find out how you can let this idea go.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/94

Ep #93: Pleasure Scarcity May 12, 2020

If you've ever felt disappointed by the amount of pleasure you experienced while eating then you've experienced pleasure scarcity. This concept is all about you thinking you're not getting enough pleasure and most likely it's more pleasure from food that you're wanting.

In the episode, I'm breaking down what pleasure scarcity means, why you experience it, and how you can feel more abundant with your pleasure. There is more pleasure to be had than what you're getting and more that's not coming from food. Let me help you find it.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/93

Ep #92: Stopping Binge Eating After Many Years May 05, 2020

If you've been binge eating for a long time, you may be feeling some hopelessness. You may think that it's just a part of you now or that you'll never be able to stop. You've failed so many times that you assume you're just going to fail forever.

In this episode, I'm showing you why none of that is true. No matter how long you've been binge eating, you are a changeable human that can make this change. There's some things you've been doing that have been holding you back from making this change and I'm going to address them and shoe you how to overcome them. You have been binge eating for a lot time, but that doesn't mean it's going to go on forever. Let me show you why.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at https://www.coachkir.com/92

Ep #91: Celebrating Successes Apr 28, 2020

Do you focus more on your failures than your successes? If so, you might feel like you're not making enough progress and you might be feeling bad about yourself. You especially will if you make your failures mean something negative about you as a person.

In this episode, I'm talking about the importance of celebrating your successes and we as giving you tips for how you can find successes to celebrate. You deserve to be celebrated.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/91

Ep #90: Coaching Session with Jenny - Changing Beliefs Apr 21, 2020

Have you been having concerns about loved ones getting sick and even dying from the coronavirus? Are you having trouble believing that you really can stop binge eating? Are you curious what a coaching session with me is like? If you answered yes to any or all of these, then this episode is for you!

In this episode, I'm sharing an excerpt from a group coaching call where I'm coaching my client Jenny. She has concerns about her son going to NYC to help out at the hospitals and she's also had trouble fully believing she can completely stop binge eating. So listen in to this episode to get the benefits of the coaching she received as well as get a taste of what coaching is like.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/90

Ep #89: Useful Feelings After a Binge Apr 14, 2020

Do you feel guilty after you binge? Do you feel apathetic, resigned, or indifferent? These are all feelings that make sense to feel after you do something that's so destructive to your life. But are they useful? That's not really a question we consider.

In this episode, I'm talking about how our post-binge feelings affect our future binges and how you can make sure you're setting yourself up for success. You have authority over how you handle yourself after you binge so listen in to find out how you can do better and be better.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/89

Ep #88: Uncertainty and Worry Apr 07, 2020

Are you feeling a lot of uncertainty and worry? You may have had some changes in your circumstances recently, or a lot of changes, or you're worried about the possibility of future changes. This doesn't feel comfortable and worrying might be leading you to eat.

In this episode, you'll learn the number one reason why you feel worried about uncertainty and how you can ease your worry. Less worry might mean less eating so lets reduce it right now.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/88

Ep #87: Planning Your Life Mar 31, 2020

Are you feeling a lot more stress and overwhelm these days? You're not alone. Circumstances, schedules, and routines are changing and you might be having a hard time adjusting. Also, you eating might be ramping up in response to it.

In this episode, I'm sharing with you one thing that can help ease all the stress and overwhelm you're feeling. If you're feeling them because of the things you want to get done and take care of, or because you feel lost in your lack of structure or routine, then this episode is for you.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/87

Ep #86: Choosing Your Story Mar 24, 2020

The way you choose to tell your stories matters. Right now, when this episode is being released, we're in the midst of a pandemic. People are telling all kinds of stories that are causing panic, fear, and worry as well as ones that are causing calm and optimism. Even when this wasn't going on, you were probably telling some not so useful stories about your binge eating. We're telling stories about our lives all the time and it's important to know that it's these stories, not our circumstances in our lives, that cause us to feel how we do.

In this episode, I'm showing you how you stories matter and how you can feel better even if your circumstances stay the same. We're all going to be faced with a lot of undesirable circumstances in our lives and fortunately, we don't have to allow them to bring us down or affect our eating.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/86

Ep #85: Deprivation Mar 17, 2020

Do you feel deprived when you don't eat certain foods? Do you fear feeling deprived so you eat things off your plan to avoid it? Deprived is a common feeling that leads to going off plan and binge eating. It's a feeling people fear and one that they go against their true wants to avoid feeling.

In this episode, I'm talking about why you feel deprived, how you can feel less deprived, and how to stop being afraid of it. Listen in if you want to stop letting deprivation rule what you choose to eat.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/85

Ep #84: Good and Bad Foods Mar 10, 2020

Do you label foods as good and bad? If so, why do you do that? What classifies a food as good or bad?

In this episode, I'm talking about the different reasons that people may consider a food to be good or bad and how that can affect you. I also help make the shift away from using those labels if it's something you want to do. There's a different way to look at all of it and I'm sharing it with you here.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/84

Ep #83: Self-Care Mar 03, 2020

Are you engaging in enough self-care? Do you even know what it is? Are you unsure about whether or not what you are considering as self-care actually is?

In this episode, I'm sharing my take on self-care, what it is, why it's important, and the do's and don'ts of it. There are things I'm talking about that you might not consider to be self-care but when we really think about it, it actually is. Listen in to see how you can improve your self-care.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/83

Ep #82: Eating Differently Than Other People Feb 25, 2020

Do you ever find yourself in situations where you want to not eat when everyone else is? Or when you want to eat different foods than everyone else is? If so, then this episode is for you!

It can be uncomfortable to be different. However, it can also be uncomfortable to go along with the crown and go against your true wants. So how can you feel more comfortable with doing what you want to do when it's different than everyone else? That's what you'll learn in this episode.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/82

Ep #81: Binge Eating on Healthy Foods Feb 18, 2020

Do you ever binge on healthy foods? A lot of people don't, but there's a lot who either exclusively do or sometimes do.

In this episode, I'm talking about binge eating on healthy foods, why you do it, and whether it's a problem or not. Maybe it's not and maybe it is. Time to find out the answer and how you can stop doing it if it is.

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Find show notes and more information at http://www.coachkir.com/81

Ep #80: Escaping Yourself Feb 11, 2020

This episode is all about escaping yourself. When you binge, that's exactly what you're doing. You're trying to get away from your thoughts, your feelings, and/or your urges. Eating is your way to get away from yourself for that moment.

So I want you to see what happens when you do that. Escaping doesn't result in zero consequences and your life might be a heck of a lot better if you stop escaping and just stay with your thoughts and feelings. Listen in to this episode to hear why avoiding doesn't make your life any better and how you can experience more good with less negative consequences.

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Find show notes and more information at http://www.coachkir.com/80

Ep #79: Counting Calories Feb 04, 2020

Should you be counting calories? I get asked that question sometimes and it's not a simple yes or no answer.

In this episode, I'm going to help you make the decision for yourself. Listen in as I discuss calorie counting and whether it's an effective way to manage your eating and your weight.

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Find show notes and more information at http://www.coachkir.com/79

Ep #78: When Other People Decide What You Eat Jan 28, 2020

Do you ever find yourself in situations where you don't have options for what to eat? Maybe someone made you food or other people decided what restaurant to go to or you're going to a retreat where meals are included. You of course have the option to just not eat, but when you don't choose that, and you're going to eat what's available, you may have a lot of drama about it.

In this episode, I'm going to help you navigate these kinds of situations. Freaking out and worrying isn't doing you any good. It's time to stop the worry stop the freak out and just enjoy the food and people.

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Find show notes and more information at http://www.coachkir.com/78

Ep #77: Dismissing Thoughts and Allowing Feelings Jan 21, 2020

Today's episode is digging in to habits a lot of us have when dealing with thoughts and feelings. Since it's our thoughts and feelings that drive us to binge, it's important to know how to handle them.

Your reaction may initially be to allow all the thoughts that come to you mind, but did you know you don't HAVE to think any particular thoughts? It's possible to think on purpose what you want to be thinking and this is an important skill to cultivate. Your other reaction may be to get rid of your feelings, but it's allowing your feelings that will ultimately get you what you really want.

Listen in to this episode as I talk about what you're been doing and what you need to do. Some shifts in habits need to be made.

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Find show notes and more information at http://www.coachkir.com/77

Ep #76: Allergies, Intolerances, and Chronic Illnesses Jan 14, 2020

Do you have some kind of health issue that restricts what you can eat? Or have you noticed that some foods just don't sit well or react well in your body? And is it so hard for you to not eat these foods you can't eat??

If so, then this is your episode. I received a few emails from people asking how to deal with these restrictions and I'm so happy to address this. You don't have to feel to deprived, restricted, or limited. There is a way to live without these foods in a way that won't so negatively affect you. Listen in to find out how to do it.

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Find show notes and more information at http://www.coachkir.com/76

Ep #75: Making Better Eating Decisions Jan 07, 2020

Are you not good at making eating decision? If you're constantly making the decision to overeat and binge then you just might.

In this episode, I'm giving you some tips for how you can make better eating decisions. With just a little more thought and a little less time, you'll be able to. Listen in so you can start making better decisions today!

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Find show notes and more information at http://www.coachkir.com/75

Ep #74: Stopping When You're Full Dec 31, 2019

Do you stop eating when you're full? Or do you just keep eating until you feel stuffed or sick or really just until you feel like stopping? For most who binge eat, a major goal is to be able to stop when you're full....and it can seem like an impossible dream.

In this episode, I'm explaining the reasons why you're not stopping when you're full and also how you can stop. You can stop, don't forget that. It is not impossible.

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Find show notes and more information at http://www.coachkir.com/74

Ep #73: Listening and Talking to Yourself Dec 24, 2019

All day, we are thinking thoughts. Thousands of them. Some just pop into our minds, others we think on purpose.

When our thoughts are just happening, we're listening to ourselves. But when we take charge and think on purpose, we're talking to ourselves.

In this episode, I'm talking about the difference between listening and talking, which is more important, and how to listen to yourself effectively. This is crucial when it comes to making deliberate changes in your life so listen up!

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Find show notes and more information at http://www.coachkir.com/73

Ep #72: Fast Eating Dec 17, 2019

Do you eat too fast? When you binge you most likely do, but for a lot of people it shows up in their regular eating times too.

In this episode, I'm sharing the reasons my clients have told me they eat fast, as well as sharing my top reason so you can understand why you might do doing it too. I'm also giving you some ideas for how to can slow down your eating and eat more calmly. Listen in so you can slow down, enjoy, and listen to your body when it's time for you to be done eating.

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Find show notes and more information at http://www.coachkir.com/72

Ep #71: Useful Thinking Dec 10, 2019

Does trying to think more positively not work for you sometimes? Once we realize how our negative thoughts make us feel and act, the usual reaction is to try and be more positive. But if you don't believe those positive thoughts, then you're going to end up right back where you started in the negative.

In this episode, I'm talking about the idea of useful thoughts. They may not be super positive, but they still have a purpose and might be more beneficial to your progress. Listen to to find out what useful thoughts are and how you can use them in your life to start seeing better results.

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Find show notes and more information at http://www.coachkir.com/71

Ep #70: Boring Food Dec 03, 2019

Do you think eating the same stuff all the time is boring? Do you think healthy food is boring? Do all this boringness then lead you to seek out the fun foods? And a lot of them??

In this episode, I'm talking about boring foods, what it means to be a boring food, and what happens when you think your food is boring. If you want to eat less highly pleasurable foods and more moderately pleasurable foods then this episode is for you.

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Find show notes and more information at http://www.coachkir.com/70

Ep #69: Justifications and Excuses Nov 26, 2019

Do you justify your binges and come up with excuses to binge? Most who binge do and it's partly because you're trying to convince yourself that it's okay....even though deep down you know it's really not.

In this episode, I'm sharing the most common justifications and excuses that I hear, what results they cause for you, and how to stop doing this to yourself.

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Find show notes and more information at http://www.coachkir.com/69

Ep #68: Goals Pt.2 - How to Achieve Goals Nov 19, 2019

Ready to learn how to achieve goals? If you listened to the previous episode and did the assignment I gave there then you are!

In this episode, I'm talking about what you need to do in order to achieve your goals, no matter what they are. It's a step by step that will get you there if you follow it. It may not be what you expect, but it is the formula you will need. Listen in and get ready to make big things happen!

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Find show notes and more information at http://www.coachkir.com/68

Ep #67: Goals Pt.1 - Why You're Not Achieving Goals Nov 12, 2019

If you're not achieving goals then this is the episode for you. In part one of my two part series on goals, I'm talking here about why you're not achieving them. So often, when we're not where we want to be, all we want to focus on is how to get there. But it's so important to understand why you're not there. Even if you have the greatest plan to get to your goal, if you're creating roadblocks for yourself, you will be stopped. So listen in as I tell you why you're not doing what you want to be doing so you can prepare yourself properly to be ready for next week's episode on how to do it.

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Find show notes and more information at http://www.coachkir.com/67

Ep #66: Comparing Yourself to Others Nov 05, 2019

When you compare yourself to others, it can really bring you down. You start thinking people are better than you, doing better than you, look better than you, so much better than you thinking. So why do you do it? What's the purpose?

In this episode, I'm talking about what happens when you compare yourself to others, how to stop, and what is a more useful thing you can do. Get out of compare and despair and start creating some motivation instead!

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Find show notes and more information at http://www.coachkir.com/66

Ep #65: Positive Emotion Eating Oct 29, 2019

Do you ever binge or even just overeat when you feel positive emotions? This can be confusing for people who are used to hearing about emotional eating in response to negative emotions. It makes sense to want to eat to get away from the negative, but why would you eat when you feeling positively?

There's two reasons and one of them is yours. In this episode, I'm telling you why and also how you can stop. Emotional eating isn't just about negative.

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Find show notes and more information at http://www.coachkir.com/65

Ep #64: True and False Wants Oct 22, 2019

Do you ever get confused about what you want? You're faced with a decision to eat or not to eat, to eat more or to not eat more, to binge or not to binge, and what do you do? How do you know what you really want?

It can be confusing when your brain is telling you you want something that you also don't want. What do you believe? In this episode, I'm helping you navigate this problem and showing you how to know and believe what you really want. No more confusing, just honesty and clarity.

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Find show notes and more information at http://www.coachkir.com/64

Ep #63: Ending the Struggle Oct 15, 2019

Do you ever think that you're going to have to struggle with binge aeating forever? That even if you're able to control it sometimes, that the struggle will always be there? It doesn't have to be.

Many, many people, myself included, have ended the struggle and are in a place where not binge eating has become effortless. The battle is over. In this episode, I'm talking about why you struggle and how to get out of it. Struggle is optional and it's time to get out of it.

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Find show notes and more information at http://www.coachkir.com/63

Ep #62: How to Have More Fun! Oct 08, 2019

Are you having enough fun? When I was binge eating, eat was my fun too much of the time and it obviously left me feeling unfulfilled. If you find yourself doing the same thing then this episode is a must listen.

It's time to create more fun in your life. In this episode, I'm going to show you how you can without spending time trying to conjure up exciting new activities to try or making all the plans with all your friends. The answer is much simpler than that. Listen to find out how to do it.

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Find show notes and more information at http://www.coachkir.com/62

Ep #61: Perfectionism Oct 01, 2019

Are you a perfectionist? It can sometimes be a good thing, but when things don't go perfectly, it can be something that doesn't serve you well. Sometimes it may stall you, sometimes it may ruin you. Perfection isn't always attainable and if you're not okay with that, then you have some work to do.

In this episode, I'm showing you how your perfectionism might be causing you problems and how to shift your thinking about what you do to lessen you worries about perfection. You are not doomed to be a perfectionist forever if that's not what you want.

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Find show notes and more information at http://www.coachkir.com/61

Ep #60: Identifying True Physical Hunger Sep 24, 2019

Do you ever get confused about whether or not you're actually hungry? You're not alone! A lot of people tell me they're hungry before they binge, and sometimes that's probably true, but a lot of the time, I'd challenge that. Most likely, it's not true hunger.

In this episode, I'm teaching the different reasons why you might be unsure about your hunger and how to figure out what is real hunger. It's time reconnect with your hunger so you can trust yourself and not be so worried about when to eat.

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Find show notes and more information at http://www.coachkir.com/60

Ep #59: Fear of Weight Gain Sep 17, 2019

You probably know the importance of not restricting your food too much when you're trying to stop binge eating. But it can be hard because you want to balance out the amounts of food you're eating. You want to eat normal meals, but you're afraid that if you do, and you still binge, then you're going to gain weight.

In this episode, I'm talking about your fear of weight gain and how you can overcome it. It's important to do because as you do this work, it's a possibility that it might happen. How you respond to it matters.

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Find show notes and more information at http://www.coachkir.com/59

Ep #58: Apathy Sep 10, 2019

Do you ever binge because you just don't care? Or you think it won't matter or you're just lacking motivation? Too often we're doing well for awhile and then this happens. Apathy creeps in.

In this episode, I'm talking about why you feel apathetic and how it shows up in your life. It's not something that just appears, you create it. I'll also show you how you can stop it in it's tracks and get back to doing the work you truly want to be doing. You can always get out of it if you want to.

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Find show notes and more information at http://www.coachkir.com/58

Ep #57: Breaking the Binge Cycle Sep 03, 2019

At one time or another you've probably referred to what happens with your binge eating to be a “never ending cycle.” You feel bad, binge, feel bad, restrict, feel bad, binge and so on. One things leads to another and it can be confusing to try and figure out how to break the cycle...if it's even possible.

It is possible and in this episode, I'm showing you what I think is the best way to do it. Working on any problem in the cycle can be helpful, but there's one that is for sure a winner. Listen in to find out which it is and how to do it.

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Find show notes and more information at http://www.coachkir.com/57

Ep #56: Being Patient with Your Progress Aug 27, 2019

You want to stop binge eating like yesterday. You want it bad and if you're feeling impatient about the progress you're making and how slow your progress is, you're not helping yourself.

In this episode, I'm showing you how your impatience and sabotaging your progress and how to cultivate patience. It's so important to not rush yourself to your goal and I'm going to tell you why.

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Find show notes and more information at http://www.coachkir.com/56

Ep #55: Consistency and The Compound Effect Aug 20, 2019

The Stop Binge Eating Podcast has released an episode, every week, for an entire year (three were released on day one). Now there are 55 episodes and the effect of these episodes being created without missing a week has had such a huge impact on both myself and all of you listeners. We are changed people and one of the reasons why is because of the compound effect and consistency.

In this episode, I'm talking about the importance of our decision making and how small decisions have such a big impact on our lives. You're making small eating decisions every day. Why do you choose what you do? And what results do they compound into in your life? The compound effect is always at play and how consistent we are matter. Listen to this episode and continue to grow yourself into the version of yourself that you want to be.

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Find show notes and more information at http://www.coachkir.com/55

Ep #54: When People Don't Understand Binge Eating Aug 13, 2019

It's hard when you try to talk with someone about your binge eating and they clearly don't understand it at all. You may feel misunderstood and alone. There are way more people out there who don't understand binge eating than do so this is a common problem for those who are courageous enough to share their struggles with loved ones.

In this episode, I'm talking about how to deal with it all. We can't force people to understand us, so I'm going to show you what you can do so you can feel better. No matter who understands, you don't have to feel so alone.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/54

Ep #53: Anxiety Aug 06, 2019

Anxiety is not a comfortable feeling to feel. Because of this, many of us eat to try and calm ourselves down. But as we know, eating is only a temporary solution and there's a good chance the anxiety will come right back once the food is gone.

In this episode, I'm going to help you understand why you feel anxious. Having this understanding can be very helpful when you're trying to figure out how to feel anxious less often and how to calm yourself down in a useful way. Listen in as I not only explain what's going on, but also how to handle anxiety instead of eating in response to it.

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Find show notes and more information at http://www.coachkir.com/53

Ep #52: Identifying Emotional Eating Jul 30, 2019

We've all heard about emotional eating, but do you know all the ways that it shows up in your life? When we're working on stopping binge eating, it's important to also work on emotional eating but since there are so many ways that emotional eating has been normalized, it's hard to recognize it.

In this episode, I'm talking about the different reasons we eat that are purely for emotion driven purposes and not based on our hunger or nutrition or for fueling our bodies. I'm also going to give you a tool for figuring out exactly when you're eating emotionally. Listen in so you can become aware of what your emotional eating looks like and how to begin to stop it.

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Find show notes and more information at http://www.coachkir.com/52

Ep #51: Fearing Your Life Without Binge Eating Jul 23, 2019

What do you imagine your life without binge eating to look like? Do you get excited when you think about it or a bit apprehensive? There's lots of unknowns about that life so it would make sense if there was some fear and concern about it. But if you allow yourself to continually be in fear, then you will resist the change. You will stay in what's familiar.

In this episode, I'm talking about why you may be fearful of stopping binge eating and how you can flip it into excitement about what's possible. Once you're feeling excited about change, that's when it actually happens. So listen in so you can visualize your ideal future and create it.

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Find show notes and more information at http://www.coachkir.com/51

Ep #50: Believing Without Evidence Jul 16, 2019

Your belief is the most important thing. If you don't believe you can stop binge eating, you won't be able to. The problem most people fall into is they want proof that they'll be able to do it before they believe it. But this isn't how life works, you must believe first.

In this milestone episode, I'm talking about why it's so important to believe in your capabilities and how you can find that belief, even when it seems so unbelievable. You can, and you must believe without evidence to prove it.

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Find show notes and more information at http://www.coachkir.com/50

Ep #49: Overcoming Discouragement Jul 09, 2019

It's not fun to feel discouraged. A mistake, fail, or misstep happens and discouragement stops you in your tracks and prevents you from taking action to move forward.

If you want to keep going, you have to overcome your discouragement. You have to understand why you're feeling it and what you need to do to not let it stop you. When you work toward a big goal, it's going to come up. Listen to this episode to find out what to do when it does.

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Find show notes and more information at http://www.coachkir.com/49

Ep #48: Two Types of Restriction Jul 02, 2019

Restricting is a bad thing to do when you binge eat, right? Well, sometimes, sometimes not. Not all restricting is the same and your intention behind it is everything.

In this episode, I'm breaking down the two types of restriction – beneficial and detrimental. I'm sure you're familiar with the detrimental one and now it's time to gain a little perspective for how restriction can actually be a good thing. Listen in so you can drop some of your fear around telling yourself no and limiting foods in your life.

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Find show notes and more information at http://www.coachkir.com/48

Ep #47: Holding Yourself Accountable Jun 25, 2019

It can be easier to achieve goals if someone is holding you accountable. But what if no one is there to help you? Then what? It's all on you.

In this episode, I'm talking about how you can hold yourself accountable and why it's important to do it even when you do have someone helping you. This may just open your eyes to the truth about being held accountable and what it really means.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/47

Ep #46: Vacation Eating Jun 18, 2019

When it comes time for a vacation, does your concern about eating during it take away from some of the excitement and joy you're supposed to be feeling? So many questions come up about what's going to happen and you freak out because you always end up binge eating, overeating, or gaining weight every time you go on a vacation.

This time can be different. With some understanding of what's happened in the past and tips for how you can handle it differently, you can have a truly relaxing time with way less brain chatter about food, less fear, anxiety, and worry, and a lot more fun! Listen to this episode to find out how.

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Find show notes and more information at http://www.coachkir.com/46

Ep #45: Labeling Yourself as a Binge Eater Jun 11, 2019

It probably makes sense to you to label yourself as a binge eater. You do binge eat, right? But here's the question to consider: does it serve you to label yourself that way?

Whether it's true or not that you binge eat, how you label yourself is a choice and it's one that will cause you to feel a certain way about yourself. What you think about what you do matters. In this episode, I'm showing you the effect this label has on you, how it might be perpetuating your binge eating, and other options for how you can acknowledge this problem in your life that won't cause such shame and embarrassment.

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Find show notes and more information at http://www.coachkir.com/45

Ep #44: Binge Eating When You're Tired Jun 04, 2019

How many times have you binged or even overate because you were tired? You stop caring, stop trying, want to feel better, or are looking for energy. Eating ends up being the go-to action in those moments.

In this episode, I'm talking about using food as a solution for tiredness and what to do instead of eating. Sleeping isn't always an option, so what are you supposed to do? Listen in to find out.

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Find show notes and more information at http://www.coachkir.com/44

Ep #43: When You've Gained Weight May 28, 2019

When you're consistently binge eating, weight gain tends to happen. Maybe it's continual gain, or maybe it's fluctuations up and down. Either way, along with the weight comes shame, embarrassment, and disappointment.

In this episode, I'm not only talking about how to handle these times when you gain weight, but also how to handle what other think or say about it too. There is so much concern about other people's opinions and there is a way to not let it affect you. Listen in as I show you how as well as how to not only not let your weight gain bring you down but also how to get out of it and get back to where you want to be.

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Find show notes and more information at http://www.coachkir.com/43

Ep #42: Procrastination Eating May 21, 2019

Do you ever eating while your procrastinate? What is it that you're trying to avoid doing when you do that? It's most likely something you don't feel like doing or have some kind of feeling attached to it when you think about doing it or when you think about the possibility of it bringing a negative outcome.

Procrastination is all about delaying and avoiding and if you're eating to procrastinate then you're making more trouble for yourself than if you just did the thing you don't want to do. In this episode, I'm talking about what really happens when you eat to procrastinate and what to do instead. There are simple answers to this problem and I'm sharing them with you here.

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Find show notes and more information at http://www.coachkir.com/42

Ep #41: What You Were Taught to Believe May 14, 2019

Throughout our lives we are taught to believe many things. Sometimes it's done directly and sometimes indirectly. You're taught what to think about eating, food, your body, and yourself and if you're not careful, you're going to instill some negative beliefs about these things and beliefs that will not serve you well in your life.

In this episode, I'm talking about the importance of purposefully choosing what beliefs you hold on to that you were once taught. I'm also going to show you how to begin the process of changing what you believe. What you believe matters because your beliefs shape your reality. If you want a life that is different from the one you have, then any changes you make have to begin at the belief level. So let's change some beliefs!

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/41

Ep #40: Your Relationship With Yourself May 07, 2019

How strong is your relationship with yourself? Is it good? Great? Terrible? Does it even matter? Yes! Yes it does.

In this episode, I'm showing you why it matters if you have a good relationship with yourself and what happens if you don't. I'll also give you some questions to ask so you can determine how good it really is. Having a good relationship is an important foundation to have when trying to make any changes in your life, so listen in and find out how to to yours better.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/40

Ep #39: Your Future Self Apr 30, 2019

Do you ever stop to consider what your future self would want you to do when you're making an eating decision? Most people who binge eat don't and they end up just doing whatever feels good in the moment.

In this episode, I'm talking about the concept of your future self, why it's important to consider them, and how to access your own inner wisdom so you end up doing what you really want to do. You really do know more than you think you do.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/39

Ep #38: Why You Give Up and How to Not Apr 23, 2019

Why do you keep giving up on yourself even though you want to stop binge eating so badly? It can be quite a mystery and I'm going to solve it for you in this episode!

I'm sharing with you the top 5 reasons why people give up and also what you need to do in order to overcome these reasons. You have it in you to keep going, you just need to know what you have to do and what you have to go through to get there. Listen to find out and commit to doing what it takes!

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/38

Ep #37: What You Should and Shouldn't Do Apr 16, 2019

You know what you should and shouldn't do, but are you following that? It's so common for people, my former self included, to be in midst of a binge and thinking, “I shouldn't be doing this” yet they still keep eating.

In this episode, I'm talking about “shoulding,” why it's not an effective think to think about, and what to think about instead so you'll actually do what you want to be doing.

Ep #36: Building Confidence to Stop Binge Eating Apr 09, 2019

Are you waiting to feel confident that you can stop binge eating before you start trying what you've been learning on this podcast? Well stop waiting. It's not going to happen if you don't.

In this episode, I'm showing you why you don't feel confident yet and how you can build it. There's a process to it and it's not a super fun one, but going through it is what will give you that confidence you're looking for. Also, it's nothing you haven't done before, you've gone through this process, you probably just didn't realize it. So I'm going to break it down for you so you know exactly how to make it happen.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/36

Ep #35: Allowing Discomfort Apr 02, 2019

Any time you feel the discomfort of urges or negative emotions, it's really easy to eat and make it go away. But this is a very short term solution and will most likely put you right back in discomfort after you're done whether it be the same thing you tried to avoid in the first place or a whole new slew of post-binge discomfort.

Your search for constant comfort is keeping you stuck in binge eating. In this episode, I'm showing you how it's keeping you stuck, why you keep doing it, and why it's so important to allow yourself to feel discomfort. Spoiler alert - your goals depend on it.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/35

Ep #34: Body Acceptance Mar 26, 2019

Too many people spend too much time hating their body, or at least disliking them. There's a lot of encouragement for people to love their body but for some people, that just isn't a realistic goal right now. They can't see how they can think about it any differently.

What I'm offering in this episode is a middle ground. A place between hating and loving that will allow you to feel better and therefore not let your body hold you back from doing anything. You don't have to wait until you reach your ideal weight in order to feel better. You can feel better now. Listen in as I teach you how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/34

Ep #33: When People Aren't Supportive Mar 19, 2019

Stopping binge eating can be easier if you have support from people around you. But what if you don't have that support? What are you supposed to do when you feel like people are sabotaging you left and right?

In this episode, I'm talking about the ways that people show up as being unsupportive and how you can stop binge eating even when they do. Outside support it awesome, but not necessary if you know how to support yourself. Listen in as I teach you how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/33

Ep #32: All or Nothing Thinking Mar 12, 2019

You ate off your eating plan, you went over your calorie goal, or you ate more than you said you would. You blew it. You ruined everything.

But did you really?

This way of thinking is an example of being “all or nothing.” Either you were good or bad with no in between. It's extremely important to find the gray area in your black or white thinking and in this episode I'm talking about why and how to do it. Wouldn't it be nice to overeat a little and not binge? It's possible and I'm going to show you how to make it happen.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/32

Ep #31: Mindless Eating Mar 05, 2019

Mindlessly eating may seem like a fun, enjoyable, relaxing, or comforting thing to do, but is it really? Yes you get to shut off your mind and eat, but what really happens when you do that? In this episode, I'm showing you what happens.

You don't have to completely focus on your food and nothing else in order to gain the benefits of mindful eating but there are some things you can do to make sure you don't eat a whole bag of chips without realizing it. Listen in as I show you how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/31

Ep #30: Fearing Hunger Feb 26, 2019

How scary is hunger to you? It's uncomfortable and you might think that too much hunger leads to overeating and binge eating. So you avoid it as much as possible so you don't have to feel it.

But it's time you start. In this episode, I'm talking about why it's important to allow yourself to feel hungry and how to do it. I also add in some tips for how you can make your hunger feel less intense. Let's get over the fear of hunger.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/30

Ep #29: Lessening Your Desire for Food Feb 19, 2019

Imagine what it would be like if you just didn't desire to binge. Or if you didn't desire the foods you binge on. It would be so much easier to not do it. Lucky for us, there is a way to make that happen.

In this episode, I'm breaking down the two ways we create desire and how to lessen the amount we feel. You'll learn exactly what you can do in order to start feeling less desire to binge and less desire for food in order to help you say no.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/29

Ep #28: Sugar and Flour Feb 12, 2019

There's a lot of talk out there saying that if you want to stop binge eating then you have to stop eating sugar and flour. There's definitely some good reasons why doing this is beneficial, but also some reasons why it's not, and this is episode I'm talking about all of them.

Whether you eliminate sugar and flour from your life is a personal choice and if it's something you want to do, it's a decision that should be made after knowing why it's recommended and why it may not be the best idea depending on where you are in your own personal mental work. I want to share with you the basic science behind how sugar and flour affect our brains and bodies and also how eliminating them can affect someone in the early stages of doing the work to stop binge eating. So listen in as I help you make your decision about what you want to do about these foods in your life.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/28

Ep #27: Why Willpower Doesn't Work Feb 05, 2019

A lot of people blame their lack of willpower when they can't stick with the actions they know they need to take in order to reach a goal. But the lack of willpower isn't the reason why. Willpower actually has nothing to do with long-term goals.

In this episode, I'm teaching why willpower is only a temporary solution and will not get to you stop binge eating for good. I'm also going to show you what to do instead so you can reach your goals, no willpower needed.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/27

Ep #26: Changing Your Beliefs About Food & Eating Jan 29, 2019

What do you believe about food and eating? Whatever it is, it might be keeping you stuck in binge eating and overeating.

Is this episode, I'm sharing examples of what I used to believe that held me back as well as what some of my clients have believed. I'm also sharing how I changed my beliefs to change my behavior and how you can do it too.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/26

Ep #25: How to Motivate Yourself Jan 22, 2019

What happened to your motivation? Where did it go and how can you find it?

In this episode, I'm showing you why you feel unmotivated and how you can feel motivated any time you want to. No need to wait around for it to appear, no need to find someone else to motivate you, you can make it happen right now.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/25

Ep #24: Fighting Urges Jan 15, 2019

Do you feel like every time you feel an urge to binge it turns into a battle? You say no and the urge says yes and the fight begins.

People often tell me about their fights with their urges and I always say that if you're fighting then you're doing it wrong. In this episode, I'm talking about why you always seem to lose your fights with your urges and what you can do instead if you want to win.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/24

Ep #23: Cheat Days Jan 08, 2019

Should you have cheat days? It depends on how you define cheat days and how they affect you. There's a lot of opinions on this topic and in this episode I'm giving you mine.

I'm sharing with you what I think the downside of cheat days are as well as how I think they're best incorporated in the life of someone who binge eats.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/23

Ep #22: When Your Eating is Good for Awhile Jan 01, 2019

It's pretty great when you're eating is going well. You haven't binged in a few days or weeks and you're excited. But there's two things you might be doing that could end this good time.

In this episode, I'm talking about the two mistakes a lot of people make when they're doing well that lead them back to not doing so well. I'm also showing you what you can do in order to keep yourself on the right track.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/22

Ep #21: Loneliness Dec 25, 2018

Are you a lonely binge eater? I sure was! I binged because I felt lonely often and it was a tough cycle to get out of – I felt lonely, so I binged to feel better, and then I'd feel even more lonely after. I also would feel very confused because sometimes I'd feel lonely when I was alone, sometimes I wouldn't, and sometimes I'd even feel lonely when I was with people. How could that be?

Loneliness is not determined by who you are or aren't around. In this episode I'm talking about why you feel lonely and what you should and shouldn't do in order to cure your loneliness. Luckily, you don't have to go out and be social everyday to make it happen! You can be alone and feel good and I'm going to show you how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/21

Ep #20: Eating What You Want Dec 18, 2018

You may have heard that eating whatever you want will take you away from restriction and binge eating, but it might also not make much sense to you. I know for me, I had a hard time understanding this because if I ate whatever I wanted during the time when I was still binge eating then that would lead to a binge!

So in this episode, I'm explaining what it really means to eat what you want in a way that will help you feel less restricted and will lead to less binge eating and how you can make it work for you.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/20

Ep #19: Avoiding Trigger Foods Dec 11, 2018

If you are a binge eater, there are probably foods you do your best to avoid. They're ones you binge on the most or have binged on in the past and you're afraid that if you see them, hear about them, or look at pictures of them then you'll be triggered to binge. So, you may go to great extents to not be exposed to them in any way.

But here's the thing, avoiding and fearing these foods is not a fun way to live. It's also not going to help you learn to be around them, which isn't that what you ultimately want? To not fear any foods and be able to be around anything without it resulting in a binge? I think so, and that's why I'm talking about the importance of not avoiding your binge foods anymore and how to start learning to be around them. It's time to stop running away and start building trust in your ability to exist together in this world with these foods.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/19

Ep #18: How to Fail Dec 04, 2018

Failure stops so many people. Either they're afraid to fail so they don't even try, or they do fail and make it mean nothing will work.

But failing can actually be a useful thing if you do it right. It can help you succeed and help you build confidence in yourself. In this episode, I'm showing you how and helping you see failing in a completely different way that will change how you react to it.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/18

Ep #17: Handling Food Events Nov 27, 2018

Events that have food can be tough to deal with. Sometimes you start binge eating while you're there in the form of incessant grazing, or maybe you resist the binge the whole time and completely unravel once you leave. It can be scary to be invited to something that you know will lead to a binge.

But it doesn't always have to. You can set yourself up for a successful event and to be successful post event. There's a really important thing you must do in order to make that happen and in this episode I'm sharing it with you along with some other tips to help you make it through without driving yourself crazy. Food events happen and you can learn to have fun at them without worrying about binge eating.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/17

Ep #16: Dealing with Food Pushers Nov 20, 2018

Don't you hate it when people push food on you? I used to, until I learned how to deal with it. It can make you angry or frustrated when you don't know how to say no and feel like you have to eat against your own will.

In this episode, I'm teaching you how to say no and also a really important concept you need to know about so you won't feel as badly when you do. This is for anyone who fears they're going to hurt people's feelings if they say no or who has a hard time saying no to themselves when other people are encouraging them to eat.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/16

Ep #15: Stopping Brain Chatter About Food Nov 13, 2018

Food chatter in your brain can be SO annoying. So many thoughts about food! It takes up so much time and mental energy that you could be using for much more important things.

In this episode, I'm teach you why you think about food so much and how you can quiet down all that chatter. I also discuss a really important thing you need to do in order to start building trust in yourself. If you find that you obsess about food too much then this episode is a must listen!

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/15

Ep #14: Doing Hard Things Nov 06, 2018

Not giving in to binge urges can be hard. Not binge eating can be hard. Too often we let hard things stop us from making progress toward our goals.

In this episode, I'm exploring what is actually hard, why we choose the easy way, and how to set yourself up for success when you're going in for the hard stuff.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/14

Ep #13: Nighttime Binge Eating Oct 30, 2018

Nighttime is the most common time for binge eating. You eat well all day and then BAM! Binge time. Maybe it's right when you get home, maybe it's after dinner, but either way, it's something you don't want to be doing anymore.

In this episode, I'm sharing the six main reasons why you binge at night and also how to handle these reasons. You may binge for one or for all, so take this time to figure out what your causes are so you can work on the solutions.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/13

Ep #12: Jealousy of People Who Don't Binge Oct 23, 2018

What do you think about people who don't binge? Do you wish you were like them, or do you get mad at them, or are you just super jealous? I sure did when I was binge eating. It can be hard to watch other people have what you want and to think you can't have it.

But it's important to know that, like all of our feelings, jealousy is completely optional and it's not useful. So is wishing you were different.

So in this episode I'm showing you how you can feel less jealous of the people around you who eat the way you want to and also, why you binge eating might be a good thing.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/12

Ep #11: Stress Eating Oct 16, 2018

Do you stress eat? Does that usually lead you into a binge? It used to for me a lot of the time and I hear it from other people all the time. We use eating as a way to cope with stress and relax ourselves and over time it just becomes our go-to way to calm ourselves down.

In this episode, I'm talking about why we stress eat and do it so often, how to lessen the amount of stress in your life, and how to not stress eat. Thankfully, you don't have to change your entire life to do it.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/11

Ep #10: Losing Weight While Binge Eating Oct 09, 2018

I tried so hard to lose weight while I was binge eating. It was not a fun experience at all, to say the least. I know not all who binge eat want to lose weight, but most do and it can be quite the frustrating and discouraging experience.

In this episode, I'm talking about what happens when you try to lose weight while you're still binge eating and what you should do if you want to lose weight. There's a method I have found is best to follow and I'm sharing that with you here.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/10

Ep #9: Binge Eating Guilt Oct 02, 2018

How often do you feel guilty after you binge? Or even after you overeat? So many people do and it doesn't lead to anything good.

It's important to know why you feel guilty, and it's not because of how much you ate. In this episode, I'm teaching you the real reason why you feel guilty and what you can do to not feel guilty. It really isn't an obligatory post-eating feeling.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/9

Ep #8: Gaining Awareness of Your Thoughts Sep 25, 2018

Do you know what you think about before, during, and after you binge? You should! It's really important information for you to have when you're working on breaking your binge habit.

Want to know why it's so important and how you can start doing it? Listen in as I explain it to you and give you some amazing tools to make it happen.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/8

Ep #7: Managing Urges Sep 18, 2018

Urges to binge seem so unmanageable. But the truth is, they're not. You have more power over them than you may think. You have options when you feel them and in this episode I'm sharing them with you.

What you think about when you feel an urge and how you respond to them matters big time. So I'm teaching you what you should do in order to make your urges less intense and more manageable.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/7

Ep #6: Believing You Can Stop Binge Eating Sep 11, 2018

Believing you can do something is such an important step you have to take before you can actually do it. But sometimes it's hard when you don't have the evidence to back it up.

In this episode, I'm going to show you how what you believe about yourself makes such a big impact and how you can change what you believe. Yes you can make this change so listen to learn how.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/6

Ep #5: Why You Want to Binge Eat Sep 04, 2018

I know this may sound crazy, but there are times when you want to binge. If you listened to episode 2, which you absolutely should, then you know there is a moment when you decide you're going to binge. If you decide to binge, it's because part of you wants to do it.

In today's episode, you'll learn what the reasons are for why you want to binge and how you can want to do it less and want to NOT do it more. The more you don't want to binge and the less you want to binge the easier it will be do not do it.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/5

Ep #4: The Restrict/Binge Cycle Aug 28, 2018

If you binge eat, there's a good chance you also restrict your food. It seems like the logical thing to do if you want to counteract a binge. But it's most likely doing more harm than good.

In today's episode, you'll learn the two ways in which you're restricting yourself and what to do instead. There's a better way to eat and I'm going to show you that way.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need! http://www.coachkir.com/mini

Find show notes and more information at http://www.coachkir.com/4

Ep #3: What Happens After You Binge Aug 21, 2018

The process of eliminating binge eating from your life isn't a series of successes. You are going to fail from time to time. You're going to binge and how you handle it matters.

In today's episode, I'm talking about what most people do when they binge and how that negatively affects their progress. Then I'll teach you what to do instead.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need!

Find show notes and more information at coachkir.com/3

Ep #2: Binge Eating Urges and Your Brain Aug 21, 2018

Before you take even one bite of food, there's something that happens in your brain. Understanding what's going on was a game changer for me and I want to share with you what I've learned. Don't worry, I keep it simple!

You have more control than you think you do when it comes to your eating. I'm going to show you why that is and what you are capable of doing.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need!

Find show notes and more information at coachkir.com/2

Ep #1: Why You Binge Eat Aug 21, 2018

Welcome to the Stop Binge Eating podcast! In this first episode, I'll be sharing with you my own personal binge eating story, how it started and some of my struggles, and how I got to where I am now. I'll also dive into the first topic I think you need to know about – why you binge eat.

You'll learn why you started binge eating in the first place, what drives you to binge eat each time you do it, and how binge eating can be eliminated from your life.

Interested in working with me? Sign up for a free mini session so you can see what coaching is like and get all the information you need!

Find show notes and more information at coachkir.com/1

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