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Breaking Up With Binge Eating

Georgie Fear and the Confident Eaters Team
  • 4.7 (28)
  • NUTRITION
  • UPDATED WEEKLY

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

  1. 2D AGO • ALL-ACCESS ONLY

    Breaking Free from All-Or-Nothing: The Power of Nuance in Healing With Heather

    To unlock this and ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast.  This week I'm sharing another real life coaching session with Heather. Heather credits another good eating week to her growing ability to tolerate discomfort and feeling her feelings (instead of escaping them with food). You'll also hear us unpack something that shows up for so many people: Transactional reward systems - and how they usually backfire. We have a more effective, practical way to include treat foods without sliding into extremes that you will hear us discuss. In this call, we also continue to name Heather's binary thinking. It shows up like "clean or dirty", "good or bad", "skinny, or fat", and "doing it right or doing it wrong". One of the ways we combat this binary thinking is by building what Heather calls a gray thinking dictionary, including words like "spectrum", "range" and "nuance." If you've ever felt like you're either super strict or completely off the rails, or if you want practical steps for building flexibility around food, exercise, and body image, this session will be worth your time. Episode Timeline: 02:54 Heather Owns the Shift 04:41 Feeling Feelings Not Food 05:09 The Clean Month Deal 07:12 Rewards Without Binging 09:10 Process Rewards and Exercise 13:48 Breaking Binary Thinking 19:32 Why Extremes Feel Safe 25:46 Building a Gray Dictionary 28:27 Why Extremes Feel Safer 29:15 Slippery Slope Reframed 30:40 Guardrails for Moderation 34:12 Nuance for Treat Days 39:38 Bikram Goals and All-or-Nothing 46:58 30 Plants a Week Strategy 49:15 Emotional Check-In Wrap 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.

    51 min

  2. 3D AGO

    Why Nighttime Binges Aren’t a Willpower Problem

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. If you can hold it together all day—and then feel like everything falls apart at night—this episode is for you. Nighttime bingeing isn’t a character flaw. It’s usually what happens when pressure exceeds capacity at the end of the day. In this episode, Georgie breaks down the most common drivers of nighttime binges (and why they often stack), then gives you a practical “match the tool to the mechanism” menu so you can experiment with small changes that actually shift your evenings. In this episode, we cover: Why nighttime bingeing is rarely about willpower—and more often about stateThe 4 most common drivers of nighttime bingesA simple in-the-moment check-in to identify what’s driving tonight’s urgeA “Solutions Menu” with experiments you can try this week—without turning it into a new perfection projectA quick script for when you catch yourself in the pantry on autopilot

    15 min

  3. APR 2

    Building Stability Without Perfection

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. Show Notes: As things start to feel steadier, a new fear often shows up: If I’m not white-knuckling this, am I doing enough? In this episode, we talk about why calm can feel unfamiliar when effort has been your survival strategy—and how real recovery looks more like stabilization than intensity. We’ll break down what stability actually means (predictability, not perfection), why stability lowers urges and reduces escalation, and why many people fear stability because it can feel like “losing control.” You’ll learn the three pillars that support steadiness—consistent nourishment, predictable rhythm, and humanizing your standards—plus a practical reframe: choose the simplest support plan you can repeat most days, the one that’s “crappy-day proof.”

    9 min

  4. MAR 26

    What To Do When the Urge Hits

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. Show Notes: When the urge to eat feels urgent, convincing, and hard to resist, insight alone usually isn’t enough. In this episode, we focus on what to do once the urge is already here—so you reduce escalation instead of making it worse. In this episode, you’ll hear the key reframe that an urge is not an order—it’s a signal, why fighting, shaming, arguing, or “just giving in” often escalates urges, and what actually fuels escalation (all-or-nothing thinking, “if I start I won’t stop,” negotiation, and future-tripping). I’ll walk you through a simple protocol—Pause, Change Context, Choose the least-pressure next step—along with neutral language that keeps your thinking brain online. We’ll also cover how to eat in a more regulated way if you do choose to eat (seated, plated, with a check-in partway through), and what to do after urge-driven eating so you don’t accidentally make the next urge stronger. All Access: Want more support between episodes? All Access includes recorded real-life coaching sessions (shared with permission). Subscribe at georgiefear.com/podcast or in Apple Podcasts.

    9 min

  5. MAR 23 ·  BONUS

    Support in the Moment: Kahani, Eating Disorder Recovery, and Real-Time Tools (with Mehek Mohan + Elena)

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. Episode summaryRecovery doesn’t only happen in therapy—it happens in the moments in between. In this episode, Georgie talks with Mehek Mohan, cofounder of Kahani, an app designed to offer personalized, on-demand support for eating disorder recovery, and Elena, who uses the app in her own recovery and helps guide its development. You’ll hear how Kahani aims to lower cognitive load on hard days through check-ins and tailored activities, why a nonjudgmental space can help when shame is loud, and how the app navigates the common “weight loss vs. binge/restrict” trap without turning into diet culture in disguise. In this episode, we talk about: Why urges can spike during transitions and at night—and what “in-the-moment” support can look likeThe relief of having somewhere to “get it out” without feeling like a burdenElena’s take on shame and silence—and why repeated disclosure to loved ones can sometimes backfireHow Kahani’s check-ins and personalized activities are designed to reduce cognitive loadWhat makes the app feel more “recovery-literate” (ED-specific language + that “quasi recovery” middle space)The “I want to lose weight but I’m stuck in binge/restrict” dilemma—plus an example of how the app respondsGuardrails: why Kahani isn’t a replacement for treatment, and how it’s meant to augment supportMehek’s personal “why” for building this, and how they’re iterating based on user feedbackLinks & resources Learn more about Kahani: https://getkahani.com/georgieImportant noteThis episode is educational and supportive, not medical advice. Kahani is a support tool and is not a substitute for professional treatment.

    45 min

  6. MAR 19

    When Food Is the Only Break You Get

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. When life feels like nonstop self-management, food can become the fastest, most reliable way to get relief—especially if rest, comfort, or support don’t feel allowed. In this episode, we’ll look at why emotional eating and binge eating are points on the same continuum of pressure and capacity, and how to widen your “menu of relief” so food doesn’t have to do all the work. In this episode: Why emotional eating often starts as a solution to stress and overloadHow binge eating can show up when regulation collapses under too much strainThe kinds of pressure that build up (physical, cognitive, emotional, relational, and “be good” pressure)The core shift: don’t just remove food—add relief (small, reliable breaks)Practical categories of relief: body, sensory, decision, emotional, relational, and permission-basedComing next: What to do when the urge is already there—how to respond without white-knuckling or collapse. All Access: For more support, All Access includes recorded real-life coaching sessions (shared with permission). Join at georgiefear.com/podcast or in Apple Podcasts.

    14 min

  7. MAR 12

    Why “Being Good” Backfires (Especially When Weight Loss Is the Goal)

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. So many people believe: “Once I lose weight, I’ll finally feel calm around food.” In this episode, we unpack why that belief often backfires—turning food into a high-stakes performance, increasing stress and rigidity, and making emotional eating and binge eating more likely. We’ll also explore a stability-first approach: lowering pressure first so eating can become steadier, calmer, and more consistent. In this episode, we cover: How weight loss becomes a “permission slip” for rest, ease, and self-trustWhy dieting pressure doesn’t create consistent healthy living—it creates swingsEmotional eating as relief (“I need a break”) vs binge eating (“I can’t hold this together anymore”)The trap of making peace conditional on being smallerA simple weekly exercise to get what you want without putting weight loss in chargeWant more support? If you want to go deeper, check out All Access—my paid subscription where you can hear real coaching sessions (shared with permission) and the practical conversations that help people move from distress to stability with food.  Join at georgiefear.com/podcast (or subscribe right in your podcast app).

    14 min

  8. MAR 5

    The Binge–Restrict Cycle (and Where It Actually Starts)

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. Episode 4 — The Binge–Restrict Cycle (and Where It Actually Starts) From Distress to Stability — Part 4 Most people think the cycle starts with the binge. But binges don’t come out of nowhere—they come out of pressure. In this episode, we zoom out and name two beginnings: the day-to-day start (quiet pressure, depleted capacity, emotional eating, guilt, tightening control), andthe long-ago start (early dieting messages, unfairness about who “gets” food, and what kids learn about being lovable and acceptable).You’ll also hear why chronic pressure can make it hard to find a “first domino”—and what to do instead. This week’s practice: Pick one recent binge or near-binge and gently rewind the tape: Where did pressure start to rise?Where did I start muscling through instead of supporting myself?Where did guilt add fuel?Want in on the All-Access episodes? Head to georgiefear.com/podcast to sign up (cancel anytime)

    22 min
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4.7
out of 5
28 Ratings

About

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

Information

  • Creator
    Georgie Fear and the Confident Eaters Team
  • Years Active
    2019 - 2026
  • Episodes
    209
  • Rating
    Explicit
  • Copyright
    © 2021 Breaking Up With Binge Eating
  • Show Website
    Breaking Up With Binge Eating
  • Provider
    georgiefear

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