Food Limit Reactivity: "Even The Thought Of Cutting Back Makes Me Binge" (Part 1 Of 2) Breaking Up With Binge Eating podcast

16:13

"I want to eat like a normal person". That's what people tell us over the phone, on Zoom, via email, or written into our new client assessment. In today's episode, we want to explore with you what it means to be a 'normal eater,' and highlight that normal eating encompasses a range of behaviors rather than a specific definition. We delve into how comparisons and societal expectations can skew perceptions of normal eating and introduce the concept of 'confident, sensible eating,' which focuses on healthy, balanced, and stress-free approaches to food. Join us as we offer you insights into how people can transition towards a more confident and sensible eating style, emphasizing the importance of mental well-being, variety in diet, and enjoying food without guilt or obsession. 00:39 Defining Normal Eating 01:24 Common Observations About Eating Habits 03:24 The Impact of Social Comparisons 05:51 The Reality of Normal Eating 09:53 Characteristics of Confident, Sensible Eaters 15:07 Conclusion and Encouragement Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
When Food Isn't The Fix: Emotion Regulation Skills (Part 3) 20:35

5 weeks ago20:35

20:35

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all? This is exactly how emotional eating makes us act: We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options. Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful. Join Georgie and Christina in today's episode, which is the third and final installment of our Emotion Regulation series as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating. Find Part 1 of the episode HERE . Find Part 2 of the episode HERE . Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
The Incredible Relief of Changing Your Story 11:47

9 weeks ago11:47

11:47

We all have tapes that play in our heads or narratives in the background of our lives. The stories we tell ourselves cast us into roles and you can be certain that they impact how you feel, the choices you make day to day, and how you eat. If you are a creative person, a writer, a poet, or artist, you probably have a really developed skill for weaving dramatic stories. You see imagery and emotion everywhere. On the other hand, if you are a person who's highly factual and logical, you may be less prone to emotional storytelling, but you still aren't immune. Join Georgie as she explains how positive it can be to shift just one of our habitual stories. Unlike most of the behavior change and skill building we talk about on this show- which takes time and rehearsal- recognizing and changing those internal narratives is something that can quickly help you get unstuck (practically immediately). Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
When Food Isn't The Fix: Emotion Regulation Skills (Part 2) 17:54

13 weeks ago17:54

17:54

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all? This is exactly how emotional eating makes us act: We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options. Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful. Join Georgie and Christina in today's episode, which is part 2 of our Emotion Regulation series as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating. Find Part 1 of the episode HERE . Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
Let's Help Marissa 18:31

16 weeks ago18:31

18:31

We love when we get letters from listeners! Today, we want to share one that came in from longtime listener, Marissa. Marissa has stopped binge eating thanks to following the skills she's learned from this podcast! However, she shared with us that she is still experiencing some challenges with managing her treats intake, particularly sugar. She has been working on experimenting and creating plans, but needs some more support. Join Georgie and Christina as we celebrate Marissa's progress, troubleshoot the challenges she's been experiencing, and suggest ways she can stick to her plan even in our ever abundant food environment. In the episode, you will hear us mention two other episodes from our other podcast, Confident Eaters that go a bit deeper into how to manage your treats intake. Check out "How to eat fewer treats without going on a diet" Part 1 and Part 2 Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
When Food Isn’t the Fix: 4 Emotion Regulation Skills (Part 1) 13:30

19 weeks ago13:30

13:30

Have you noticed a pattern in your life where you use food to solve all the things? Whether you are cold, tired, behind schedule or intimidated or unsure or angry, does your brain say "should we eat something?" Even if you aren't hungry at all? This is exactly how emotional eating makes us act: We find ourselves using the same action (eating) to respond to any kind of feeling rather than stopping to discern what's actually happening and choosing a response from the many available options. Well, my friend, you are not alone! Emotional eating is fairly common and "just trying to stop" is rarely successful. Join Georgie and Christina in today's episode as we cover some of the more advanced skills that we teach our clients to help them leave behind emotional eating and binge eating. Check out the graphic on Emotion Regulation tools here: https://photos.app.goo.gl/ZbhXbx4mmeuQKEYSA Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
Your Winter Wellness Survival Guide (The Art of Wintering) 39:22

24 weeks ago39:22

39:22

Winter is here! For many of us, it's a long stretch of the year—one that can throw a wrench in even the best-laid health plans. If you're someone who tries to stay active, eat well, and nurture your mental wellness throughout the year, you probably know that winter brings its own unique set of challenges. Whether it's battling the winter blues, staying on track during holiday festivities, or simply managing the cold, winter can make healthy living feel more difficult. If you're feeling the seasonal struggle, you're not alone. But don’t worry—this episode is packed with practical, real-world tips to help you stay on course through the colder months. Winter doesn’t have to be something we simply survive—it can be an opportunity to approach our health in a new, more sustainable way. Join Georgie and Christina for actionable steps, client stories, and personal insights that will help you navigate winter and come out the other side without derailing your health goals. Tune in to learn how to thrive, not just survive, this winter! We mentioned several "wintering" books in this episode. See the links below! -How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days - The Finnish Guide To Happiness -The Year of Living Danishly: Uncovering the Secrets of the World's Happiest Country Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com.…

Breaking Up With Binge Eating

1
Why You're Procrastineating (and How to Change It) 11:27

26 weeks ago11:27

11:27

Today on the show, we are going to talk about procrastineating, which is procrastination, where food is concerned. Procrastineating may show up like snacking or grazing, or it may be the form of a binge. When we sort through procrastination eating, we are less concerned about the magnitude of eating and more concerned about why it's happening in the first place. Because like many problems, as we discover the reasons why people do this behavior, then we can start to unlock solving those problems in new ways. So like other issues that we discuss on this podcast, procrastineating is something we can approach in layers. Join Georgie and Christina as we address the surface issues of procratineating which is typically the simplest and fastest approach. Then, we will discuss how to change what's underneath those deeper layers, which takes more time and practice (but worth the extra effort to achieve a more fundamental change!) Do you need some more support with your own procrastination eating? We would love to help! For more information about our twice-yearly group coaching program, learn more here . Our next group starts December 2, 2024! Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here .…

Breaking Up With Binge Eating

1
How to Halt a Binge in Its Tracks 8:47

29 weeks ago8:47

8:47

Whats the best way to smother a binge before it snowballs, stopping it from gaining momentum, and spreading it to destroy your day, weeks, or decades? Well, we actually are going to talk about exactly that in today's episode. Overcoming binge eating challenges must happen from several different angles. First, we can look at it from a prevention angle: identifying the triggers you experience and learning to prevent binge eating by developing helpful skills to address your thoughts and emotions. Second, you can think about how you can support yourself after a binge, to prevent the all or nothing pendulum swing from keeping you stuck in a binge-restrict cycle. Lastly, which Georgie and Christina will cover in today's episode, is how to stop a binge in the middle of one. Once a binge has started, one of its defining characteristics is that it includes a sense of losing control, and that can be scary, but there are things you can do to extinguish the binge. You are not helpless in this situation. You are capable and you're the only person for the job. Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here .…

Breaking Up With Binge Eating

1
What To Do When Your Brain Goes Into "Cut and Run Mode" 13:40

32 weeks ago13:40

13:40

Our group coaching client Emma recently reached out feeling defeated. Her vacation got derailed by an incoming hurricane. She felt like a failure of the program because she was going back to old ways of using food to cope with the disappointment of her intended family plans, wondering if she would ever get better from these eating and body struggles. Maybe you've been there too... Thankfully, she reached out to the group to share some of the sabotaging thoughts that were plaguing her so we could help! Many of them can be traced back to what we like to call your brain's "cut and run mode". It's those sabotaging thoughts that make you believe you need to abort the mission and do something drastic, because CLEARLY this is not working! In this episode, join Georgie and Christina as we share exactly how we helped Emma and (other clients like her) reframe the all or nothing thoughts that make you feel like you should just give up. Our brains can be dramatic! But we are here to support you! Let's take a beat, calm down, and help you think through the sabotaging thoughts with a more clear head. Most importantly, we don't want you to quit! We've got your back. And if you need support unraveling any of your sabotaging thoughts, send us a message at confidenteaters.com. Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here .…

Breaking Up With Binge Eating

1
Are you Anti-compassion, Anti-Praise, or Anti-Encouragement? 12:18

35 weeks ago12:18

12:18

This is our 100th episode of the Breaking up With Binge Eating Podcast! Thank you, listeners, for the love and support of this podcast. We are glad you are here and thankful to be a small part of your healing journey to food freedom. Does encouraging yourself feel weird? If so, then this episode is for you. In fact, the "weirder" it feels to give yourself praise and encouragement, the more you probably need to do it. As coaches at Confident Eaters, Maryclaire, Christina, and I have noticed many people express what we'd call anti compassion, anti praise, and anti encouragement. Some of the people we work with aren't just low on expressing compassion, praise, and encouragement, they're actively against it. Join Georgie as she explains some of the most important work we get to to with clients. We love getting to help people morph out of these unhelpful thinking patterns and begin to learn to be nicer to themselves, try to encourage themselves rather than put themselves down, and begin to use positive reinforcement like a powerful tool which keeps them going. These three elements can help you to become more confident and feel more positive emotions around the healthy behaviors you have spent much of your life trying to establish. If you need support unraveling any of your barriers against health, fitness, or weight loss, send us a message at confidenteaters.com. Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you are want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. Want some more help learning how to become a confident, sensible eater? Check out our Confident Eaters podcast here .…

Breaking Up With Binge Eating

1
Ways To Connect With People That Don't Center Around Food 9:34

38 weeks ago9:34

9:34

Food can be a wonderful tool of connection. You can use it to connect with others, to a nostalgic memory, while traveling to a new culture, or even connecting to your own heritage. But food is not the only way you can connect to these things. In today's episode, join Georgie as shares some ideas for other ways you can connect with and enjoy time with others without feeling like you have to eat a particular way or default to socializing over food or drinks. We want you to have strong bonds to other people, without worrying that it conflicts with wanting to get healthier and eat better. Connections with people are fostered by what you say, how you listen, and whether you show interest and curiosity about them. It's not about how much or what's on your plate or in your glass. Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it" ? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up at https://confidenteaters.com/. Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast .…

Breaking Up With Binge Eating

1
How To Have Honest Conversations About Your Eating (Without Excessive Awkwardness!) 21:09

41 weeks ago21:09

21:09

The days are gone when eating disorders and body image struggles were secrets to keep. Nowadays, people talk about them openly, which a beautiful thing. But if you aren't prepared, those conversations can get awkward, or worse yet, start disagreements when you were only asking for some help and support. Join Georgie and Christina in this episode to hear how we guide our clients through chatting about your experience with friends, your doctor, your family, partner, and more. You will hear how to be authentic without "dumping" on others, how to ask for support without making your recovery *their* responsibility, and more. Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it" ? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up at https://confidenteaters.com/. Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast .…

Breaking Up With Binge Eating

1
How to Move Away From Calorie Counting 14:50

45 weeks ago14:50

14:50

Are you a long term calorie counter? Then you may want to consider whether it is helping or hurting your journey to breaking up with binge eating. What we have seen with clients is that calorie counting and binge eating are linked, and can unfortunately perpetuate the pendulum swing of binge and restrict. Maybe you have used calorie counting as a way to manage your weight or feel more in control around food, but instead it has made you feel less in control and more disconnected from your body as a result. If you have listened to this podcast before, then you know that we like to help clients feel more connected to their needs, both physical and emotional. We help clients develop these kinds of skills every day! With real client (and personal) examples of how to go through this process, join Georgie and Christina to take your first steps of breaking up with calorie counting! Connect with Georgie and the Confident Eaters Coaches: Website Facebook Instagram Have you ever thought, "I know what to do, I just need to consistently do it" ? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here. Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here .…

Breaking Up With Binge Eating

1
How to Recover From A Slip Up With Compassion 15:16

48 weeks ago15:16