Advertise on podcast: Breaking Up With Binge Eating

Tina has done so much healing, and her question becomes: when is recovery “enough”? In this conversation, listener Tina shares a recovery story that will feel deeply familiar to many listeners: years of restriction, calorie counting, binge eating, fear foods, food obsession—and then a long, thoughtful climb toward something much steadier. She’s no longer trapped in the binge-restrict cycle. Food doesn’t dominate her life the way it once did. She can eat fear foods. Enjoy social meals. Loosen the rules. And yet… She still has some food noise. She still loosely knows the numbers. She’d still happily snap her fingers and lose a few pounds. So does that mean she’s not really recovered? Or is this what recovery actually looks like for many people, not perfection, but a sustainable middle ground? In this episode, we talk about the so-called “messy middle” of recovery, the pressure to achieve perfect food freedom, and why all-or-nothing thinking can sneak into healing just as easily as it sneaks into dieting. In this episode, you’ll hear:  Whether “fully recovered” is even a meaningful or realistic standard  Why the internet’s version of recovery can sometimes create unnecessary pressure  The difference between disordered eating and normal human imperfection  When calorie awareness is useful, and when it becomes a problem  Why some structure can support recovery instead of sabotaging it  The difference between occasional overeating and binge eating  How perfectionism can distort your expectations of healing  Why recovery may be less about arriving somewhere and more about ongoing flexibility  How to decide whether your current relationship with food is actually costing you anything This is such an important conversation for anyone who has ever wondered: If I still stress about food sometimes… am I doing recovery wrong? Because maybe healing isn’t about becoming a perfectly intuitive, salad-in-a-meadow person. Maybe it’s about building a relationship with food that gives you your life back. New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.

What happens when things are actually going well—and your brain immediately starts waiting for something to go wrong? In this episode, we talk about emotional confidence: the ability to trust yourself with change, uncertainty, disappointment, and even happiness. You’ll hear why bracing for future pain doesn’t protect you from it, how recovery involves learning to tolerate normal variation rather than trying to keep life perfectly steady, and why confidence is often built by remembering what you’ve already survived. We also explore the difference between recognizing a helpful “tailwind” and slipping into a restrictive famine mindset, how to treat body weight as information rather than a verdict, and why there is no making up for yesterday—there is only taking care of yourself right now. This week’s experiment: choose one emotion you’re still learning to handle without eating, restricting, numbing, or escaping, and practice telling yourself, “This is a feeling I’m building confidence with.” New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.

One unplanned food choice can quickly turn into “I already blew it, so I might as well keep going.” In this episode, Georgie explains why eating-because-I-ate urges are a form of pain-relief eating: food is used to escape the guilt, fear, or disappointment caused by the previous eating. You’ll learn how to interrupt the loop with a simple response, and why dietary imperfection is a skill worth practising. Georgie also shares practical steps for stopping the escalation without restricting, compensating, or turning one imperfect moment into an entire day of eating. In this episode: Why one off-plan choice can trigger more eatingHow guilt and shame fuel the urgeWhat “damage control” actually meansWhy compensation makes the cycle worseHow to practise dietary imperfectionWhat to do in the moment when “might as well” appearsFor coaching, 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.

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.

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.

To unlock this and ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. Progress doesn't mean eating perfectly; it means shifting your focus from the plate to the people around you. In this episode, Georgie catches up with Rachel, who shares her recent breakthroughs with practicing "single servings" and cultivating presence during social dinners. From navigating a pricey Mexican meal without overeating to resisting seconds of dessert, Rachel illustrates how pausing and planning can replace the anxiety of airport grazing and out-of-control moments. We dive into handling those sneaky "encore" portions, breaking down intimidating travel schedules into manageable blocks of control, and why a brief pause in the middle of a meal is a massive step toward food freedom. New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here 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 help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. Episode Timeline: 00:38 Dinner Wins And Slipups 01:56 Cereal Encores Pattern 03:54 Planning Travel Meals 07:11 Opting Out Of Food Stress 07:54 Feeling Strong In Your Body 09:43 Style Confidence And Self Expression 13:29 Less Food Noise 13:54 Hunger Without Panic 14:51 Home Versus Travel 17:05 Company Over Snacks 19:59 Taste With Purpose While Cooking 21:16 Celebrate Good Choices 23:16 Closing Thoughts

To unlock this and ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. Join us today for another live coaching session with Heather. This conversation focuses on reducing binge eating by separating physical hunger from emotional/false hunger and responding to urges without self-criticism. In managing physical hunger, Heather has been experimenting with a new 12-hour eating window and logging her hunger to bring more awareness to this area. From this foundation, it becomes more simple to manage the emotional hunger. Specifically, Heather and Georgie discuss how Heather is learning her unique triggers and how to respond in a more helpful way. Listen to this conversation to learn ways to return to the present when struggling with dissociation, the role of critical self-awareness and negative urgency in triggering binges, and “mistake management” through self-compassion and repair. Understand how to identify and manage your own triggers and emotional responses and learn practical communication tools along the way. Episode Timeline: 00:54 Catching Up: Heat, Morning Walks, and the Joy of Bike Rides 02:13 New Nutrition Habit: 12-Hour Eating Window + Hunger Tracking Log 03:56 Real-Life Trigger: Work Conflict → Emotional Hunger (and Not Acting on It) 09:20 Tools That Help: Delay, Distract, and Let the Feeling Pass 12:12 Coming Back From Dissociation: Using Your Senses 17:44 What’s Under the Urge: Embarrassment, Control, and Anger in Relationships 23:08 Mistake Management: Why Self-Criticism Triggers Eating 25:39 Step 1: Self-Compassion to Defuse Judgment Spirals 28:05 Step 2: Apologize Once—and Do It Well (Amends Done Right) 30:49 Preventing Repeat Mistakes: New Scripts for Conflict 32:46 Swiss-Army Phrases: “My Concern Is…” + Taking Space 39:16 Weekly Practice: Using the Feelings Wheel to Name Emotions 42:14 Beyond “Stressed”: Get Specific, Tolerate Feelings, Build Adaptive Coping 46:03 Wrap-Up: Tracker Setup & Next Steps 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 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.

To unlock this and ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. Todays Show: Heather thought she was having a food craving. A Friday afternoon urge to blow off responsibility, head to the beach, grab lunch, have a couple drinks, and “be naughty.” But in this coaching session, something important becomes clear: She wasn’t craving food. She was craving fun. That distinction changes everything. Because when every unmet need gets translated into eat something, food starts carrying way too much emotional responsibility. Stress? Food. Loneliness? Food. Need excitement? Food. Want connection? Food. Need something to look forward to? Food. In this episode, we unpack what happens when food becomes the default answer—and how to pause long enough to ask what you actually need. We also talk about scarcity, abundance, and why the feeling of “not enough” can create urgency around food, time, connection, and even self-worth. In this episode, you’ll hear: Why what feels like a food craving may actually be a craving for fun, novelty, or connection How to tell the difference between physical hunger and emotional desire Why the “inner parent” voice can accidentally create rebellion How food becomes the default solution for completely unrelated needs The role of scarcity thinking in overeating (“this is my last chance” energy) How practicing an abundance mindset can reduce urgency and impulsive eating Why unmet needs for pleasure, connection, or rest can show up wearing a food costume A practical framework for asking: What do I actually need right now? This is such an important recovery skill—not just saying no to food, but learning to correctly interpret what your nervous system is asking for. Because sometimes the urge isn’t for food at all. Sometimes you just need more life. New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

To unlock this and ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. Episode summary: This episode is a little different, because the conversation does not start with food. It starts with anger. In this coaching call, Heather brings up something many people can relate to: feeling more irritable than she wants to be, getting stuck in judgment, replaying frustrating moments, and noticing that her internal language can become sharp, critical, and draining. As the conversation unfolds, we explore why this matters for binge eating recovery. Because binge eating is not only about food. It is also about self-regulation. It is about what happens inside us when we feel activated, disappointed, resentful, powerless, ashamed, or emotionally overloaded. It is about the stories we tell ourselves, the thoughts we keep chewing on, and the way harsh self-talk can create an internal environment that makes food feel like relief. Heather and I talk about rumination, judgment, internal vocabulary, emotional maturity, anger as a learned strategy, and what it means to come alongside yourself instead of attacking yourself. This is a beautiful conversation about honest accountability without shame — and why changing the way we relate to our own thoughts and feelings can change the way we relate to food. In this episode: Why anger and irritability are relevant to binge eating recovery How rumination keeps the nervous system activated Why judgment can make emotions harder to regulate The difference between judging mode and observing mode How harsh internal language can increase distress, even when nobody else hears it Why disapproval may create short-term compliance but long-term shame and hiding How to use curiosity, humor, cause-and-effect thinking, and time-outs as alternatives to self-attack What it means to come alongside yourself instead of coming at yourself Key takeaway: Your nervous system hears the way you talk to yourself. Even if nobody else hears your inner narrator, your body is still living in that emotional climate. When recovery shifts from judgment to observation, and from self-attack to honest support, food no longer has to be the only way out of distress. Work with me: If you would like help recovering from binge eating with a compassionate, practical, science-based approach, you can learn more about coaching at confidenteaters.com. And if you enjoy the podcast and want to support the show, you can subscribe to the paid version for $5 a month. You’ll get exclusive episodes with ZERO ads and help keep this work going. New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

Heather is almost 60 days without bingeing—and something unexpected is coming up. Anger. In this coaching session, we talk about what happens when binge eating starts to fade… and the feelings it used to cover start to surface. Heather shares a powerful realization: bingeing wasn’t just about food—it was a way to check out, to release pressure, to escape. So when that outlet becomes less necessary, there’s a sense of loss. Even resentment. We unpack where that anger is coming from, including years of internalized pressure, a “diabolical” work ethic, and a deeply ingrained belief that everything is high stakes—“mission critical,” do-or-die. And here’s the key shift: The urge to lose control with food often isn’t random—it’s a reaction to how tightly you’re holding everything else. In this episode, you’ll hear: Why feeling your emotions (instead of numbing them) can change everything How binge eating can function as a pressure-release valve The connection between restriction, pressure, and rebellion Why “I just want to not have consequences” is more honest than it sounds How high self-imposed pressure fuels the desire to check out Why lowering pressure can actually improve performance (not reduce it) How to navigate social events, food, and alcohol without going to extremes The difference between complete abandon and sustainable freedom A simple way to think about “feeling good on the way home” after a weekend away This conversation goes beyond food. It’s about autonomy, pressure, and learning how to live in the middle ground—where you don’t have to be perfectly controlled or completely out of control. If you’ve ever felt like you just want to escape your own life—even when things are “fine”—this episode will help make sense of that. New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here

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.

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.

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.

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.

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.