567: Brad Williams - Breaking the Binge Cycle: Practical Solutions for Food and Alcohol Triggers After 40

Over 40 Fitness Hacks

Breaking the Binge Cycle: Practical Solutions for Food and Alcohol Triggers After 40

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Podcast Summary: “How to Fix Binge Eating and Drinking – Real Talk Over 40”

In this episode of Over 40 Fitness Hacks, Brad Williams dives into the common struggles many face with binge eating and alcohol, particularly for those navigating health and lifestyle goals after 40. Speaking from both personal experience and years of coaching clients, Brad offers practical strategies to help regain control without sacrificing your social life.

Why Bingeing Happens Bingeing often stems from emotional triggers, restrictive dieting patterns, and social habits. Brad explains that the feeling of “nothing feels as good as bingeing” is more common than most admit. While some binge on food and others on alcohol, the root issues often overlap. For deeper emotional causes, he recommends seeking professional support.

Top Three Strategies to Reduce Food Bingeing

1. Stabilize Blood Sugar with Protein and Fiber Start meals with psyllium husk, followed by protein and healthy fats. Choose low-glycemic carbohydrates like quinoa, brown rice, or whole grains to avoid sharp insulin spikes that lead to cravings. This approach keeps you fuller longer and less likely to overeat.

2. Avoid the Restrict-Binge Cycle Don’t punish yourself after a binge by skipping meals or drastically cutting calories. This slows your metabolism and sets you up for another binge. Instead, eat a normal or slightly reduced calorie intake the next day and focus on balance.

3. Interrupt Your Binge Triggers Recognize what patterns lead to bingeing—whether it’s late-night boredom, stress, or habit. Replace those routines with simple actions like taking a walk after meals, drinking tea, chewing gum, or preparing healthy snacks ahead of time.

Top Three Strategies to Curb Alcohol Bingeing

1. Create a Weekend Game Plan Plan your drinking for later in the day. Start with a healthy breakfast or protein shake, then fast until the social event. Use non-alcoholic drinks between alcoholic ones to cut down total intake. This alone can significantly reduce alcohol consumption.

2. Eat a Protein-Rich Meal Before Drinking Eating before drinking slows absorption and helps avoid mindless snacking later. Brad often eats before going out so he’s not overly hungry when ordering at restaurants or parties, which also saves money and calories.

3. Identify the Emotional Root of Your Drinking Use journaling to understand why you drink. Is it for stress relief, social bonding, or just habit? Finding healthier replacements like CBD, adaptogenic drinks, or non-alcoholic alternatives can support long-term change.

Additional Tips

• Bring your own healthy snacks or proteins to parties or events.

• Prepare mocktails or low-calorie drinks in advance.

• Stay hydrated and include electrolytes when consuming alcohol.

00:00 Introduction: The Struggle with Bingeing

00:37 Understanding Bingeing: Food and Alcohol

01:08 Practical Tips for Managing Binge Eating

03:45 Breaking the Binge-Restrict Cycle

04:34 Identifying and Breaking Triggers

05:41 Top Strategies for Alcohol Bingeing

10:43 Final Thoughts and Community Support

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