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Breaking Up With Binge Eating: Daily Summaries Delivered
by Georgie Fear and the Confident Eaters Team
Breaking Up With Binge Eating is for anyone stuck in binge eating, emotional eating, or the restrict-then-binge cycle. Hosts Georgie Fear, Christina Holland, and Maryclaire Brescia share practical, evidence-based tools from the Breaking Up With Binge Eating Coaching Program—grounded in nutritional science, behavior change psychology, and approaches like CBT and ACT—without the shame or perfectionism. New here? Start with Episode 10: The 2 REAL Causes of Binge Eating. Pick your Listening Path (where to start, by topic): https://breakingupwithbingeeating.transistor.fm/start-here-pick-your-listening-path
Latest Episodes
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- 3 days ago19 min
Pain Relief Urges: When Food Feels Like the Fastest Way Out
In this episode, we’re talking about pain relief urges: the urge to eat because something hurts and food feels like the fastest way out. That pain might be physical, emotional, or both stacked together — and food may genuinely offer comfort for a little while. But comfort is not the problem. Cost is the question.We’ll look at how to tell when food comfort stays low-cost versus when it turns into a high-cost binge, and how to build a wider comfort plan that includes physical care, sensory soothing, connection, movement, expression, and support from other people. Because pain is a normal part of life, but you don’t have to meet it with only one tool.This week’s experiment: look back over the last seven days and notice what kinds of pain or discomfort showed up most often. If you used food for comfort, ask how much it cost you — then build a lower-cost comfort plan with at least two options, one of which can be food if you feel confident keeping it reasonable.For coaching, visit confidenteaters.com. To support the show, subscribe to the paid version for $5/month, leave a review, or share the podcast with someone who needs it.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- 1 weeks ago26 min
Autopilot Urges: When Your Brain Says “This Goes With Food”
Autopilot urges happen when your brain recognizes a familiar scene and says, “This is when we eat,” or “This goes with food.” These urges can show up as snacking, grazing, emotional eating, or a full binge before you feel like you’ve really chosen anything.In this episode, we’ll look at why certain places, activities, times of day, and transitions can trigger automatic eating patterns. We’ll talk about why these urges often appear when we’re stressed and want to check out, or when we finally relax and want to stop putting effort into anything.We’ll also explore why separating food from entertainment can help you enjoy both more. When eating happens on autopilot, you may consume the food without actually receiving much pleasure or satisfaction from it.This week’s experiment: choose one automatic eating script, such as TV and snacks, road trips and candy, or after-dinner sweets. Name the script, ask whether the activity would still be good without the usual snacks in tow, and audition one guardrail — a new choreography, substitute, or environmental change — to help your brain practice a different route.For help with binge eating recovery, visit confidenteaters.com.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- 2 weeks ago21 min
Recovery Isn't About Doing It the Hard Way: Why Guardrails Matter
In binge eating recovery, many people believe they should be able to keep every food in the house, eat every food casually, and handle every food environment without support. But recovery is not about proving you can do everything the hard way.In this episode, we talk about guardrails: practical supports that make desired behaviors easier and reduce the setups that tend to make eating feel chaotic. Guardrails might include buying smaller portions, putting certain foods out of sight, using a Kitchen Safe, asking for help at home, planning food when traveling, or choosing the conditions that make a tricky food feel calmer.You’ll learn why guardrails are not the same as bans, why needing support does not mean you’re failing, and how to tell the difference between a supportive guardrail and punitive restriction.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- 3 weeks ago24 min
Exhaustion Urges: When Your Brain Is at 12%
In this episode, we’re talking about exhaustion urges: urges to binge, graze, order food, snack compulsively, or keep eating when your system is depleted and food starts to look like the fastest available relief.Instead of focusing mostly on what to do once you’re already too exhausted to care, we’re moving upstream. Exhaustion urges often start earlier than the urge itself, when your battery is being drained by skipped breaks, overpacked schedules, under-planned recovery, travel, big events, and pushing through when you are already under-resourced.You’ll learn how to use the Battery Check, why breaks work best before you desperately need them, how to tell growth discomfort from depletion, why rescheduling can be a recovery skill, and how to use the simple in-the-moment tool Get Horizontal when you’re already below 20%.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- Jun 29, 202621 min
Restriction Urges: “Get It While You Can”
In this episode, we’re looking at restriction urges: the urges that say, “Get it while you can.” These urges are often not just about hunger or cravings. They are scarcity alarms. Sometimes the scarcity is physical, like not eating enough or going too long without food. Sometimes it is psychological, like food rules, guilt, or the feeling that you are technically allowed to eat something but still shouldn’t want it. Sometimes it comes from the threat of future restriction: “Tomorrow I’ll be good,” “After this weekend I’m stopping,” “I need to drop a few pounds before vacation,” or “This is the last time.”The main question from this episode is: “What am I afraid there is not enough of?” Maybe the answer is food, satisfaction, dessert, time, pleasure, freedom, permission, comfort, choice, or rest. Once you can hear the scarcity signal, you can respond with reliable permission instead of more control.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- Jun 22, 202625 min
What If Your Binge Eating Has Been Working... In a Way?
Bingeing can be painful and costly, but it often persists because it is doing a job.Not working because it is harmless or because you want to keep doing it, but because it may have been doing something important for you. Bingeing may provide relief, comfort, rest, numbness, pleasure, rebellion, privacy, or a way to get through moments that feel impossible.In this episode, we look at bingeing as a coping strategy that may have helped you survive, especially if it began when you were young and had fewer choices. The goal is not to romanticize bingeing, but to understand what need it has been meeting so you can begin meeting that need earlier, more directly, and with less harm.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- Jun 15, 202617 min
The First 60 Seconds: Don’t Let the Urge Become a Story
The First 60 Seconds: Don’t Let the Urge Become a Story (The Urge Proof Life — Episode 4)There’s a tiny moment when an urge first appears—before the binge, before the “might as well,” before the story starts writing itself. In this episode, Georgie explains why the first danger often isn’t the urge itself, but the meaning we attach to it: I can’t handle this, I already know how this ends, I’m going to binge.You’ll learn the “two waves” of an urge: the first wave is sensation, and the second wave is interpretation. The skill in the first 60 seconds isn’t to make the urge disappear or diagnose it perfectly, it’s to meet it with boring neutrality: “This is an urge. That’s all. It’ll be here for a while, and then it will leave.” From there, you can choose one small support, and later use the Urge Map if needed.Try this week: Practice the boring sentence three times when an urge appears. You don’t have to stop eating, solve the urge, or do anything perfectly. Just notice what happens when you decline the story.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
- Jun 12, 202650 min
Stop Arguing With Your Cravings: A Conversation with Dr. Glenn Livingston
Stop Arguing With Your Cravings: A Conversation with Dr. Glenn LivingstonThis episode is a rare guest conversation on Breaking Up With Binge Eating. Georgie is joined by Dr. Glenn Livingston, psychologist, author, and creator of Defeat Your Cravings, for a wide-ranging conversation about binge eating, cravings, food rules, self-trust, and why insight alone often isn’t enough to change an eating pattern.Glenn shares his own history with compulsive overeating, including how years of therapy and self-understanding helped him become kinder to himself, but did not automatically stop the binge eating. Together, Georgie and Glenn explore why emotional pain can be part of the picture without being the whole cause, how the brain can use old wounds as justification for continuing a pattern, and why clear lines or “guardrails” can sometimes reduce the mental negotiation that keeps cravings alive.They also talk about the modern food environment, hyper-palatable foods, intermittent fasting, perfectionism, self-forgiveness, and why it is often easier to prevent cravings upstream than to fight them once they are roaring. Glenn offers practical tools for identifying the thoughts that try to talk you into eating against your own best judgment, while Georgie brings in her perspective on under-eating, over-productivity, emotional needs, and the importance of responding to both hunger and fullness cues with care.A key theme in this conversation is that recovery does not have to be built on shame. You can aim clearly without attacking yourself when you miss. You can protect your recovery without making your life smaller. And you can become someone who takes your own needs seriously, even when that means being a little “weird” in public, packing food, skipping the dessert you don’t want, or refusing to harm yourself with food for someone else’s comfort.Try this week: Notice one craving or urge and write down the thought that tries to justify it. Is it futility? Permission? “I deserve this”? “I’ll start tomorrow”? Then ask: what would actually support me here?You can learn more about Dr. Glenn Livingston and access his free resources at DefeatYourCravings.com.New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.
About Breaking Up With Binge Eating
Breaking Up With Binge Eating is for anyone stuck in binge eating, emotional eating, or the restrict-then-binge cycle. Hosts Georgie Fear, Christina Holland, and Maryclaire Brescia share practical, evidence-based tools from the Breaking Up With Binge Eating Coaching Program—grounded in nutritional science, behavior change psychology, and approaches like CBT and ACT—without the shame or perfectionism. New here? Start with Episode 10: The 2 REAL Causes of Binge Eating. Pick your Listening Path (where to start, by topic): https://breakingupwithbingeeating.transistor.fm/start-here-pick-your-listening-path
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