Ditch Decade Diets Podcast

Lorna Costa - Binge Eating Coach
  • 5.0 (43)
  • Nutrition
  • Biweekly

Helping women improve their relationship with food and end binge eating for GOOD so they can step into the unstoppable badass version of themselves!

  1. 2d ago

    EP: 884 - My Son Turned ONE. Here’s My Controversial Take On Birthday Cake

    My son just turned ONE, and my husband and I made a decision about his birthday cake that might surprise you. 😂🎂 Especially because I help women overcome binge eating and build a healthy relationship with food for a living. So… did we give him birthday cake? In today's episode of Ditch Decade Diets, I'm taking you behind the scenes of how my husband and I are navigating sugar, birthday cake and raising our son to have a healthy relationship with food WITHOUT sacrificing our values around health. Because I deeply believe you can prioritize your health AND enjoy food without guilt, fear or restriction. And the same goes for how we raise our kids. Inside this episode, I discuss: Whether or not we gave our son cake on his first birthday and WHY we made that decisionWhy having a healthy relationship with food doesn't mean offering your kids every food at every ageHow early food exposure can influence children's food preferencesThe difference between creating healthy boundaries around food and teaching your kids to fear certain foodsWhy I don't want my son growing up thinking cake, chocolate or sugar are BADHow the way YOU talk about food, your body and your eating habits can influence your childrenWhy you can't control everything your kids hear about food at school or their friends' houses, but you CAN influence the conversations happening at homeHow to raise kids who enjoy food, respect their bodies and make choices that support their healthI'm also sharing what we actually did for his first birthday, including the adorable cake my mom made him. 🍉 My biggest message? You don't have to choose between raising a child who has a healthy relationship with food and raising a child who values their health. You can do BOTH. 💜 And eating normally doesn't mean having zero boundaries around food. It means learning how to make choices without fear, guilt or feeling controlled by food. If you want to conquer binge eating, become someone who eats normally AND still prioritizes your health, join us inside CONQUER. CONQUER BINGE EATING CONNECT WITH LORNA: Instagram - @lorna_bingeeatingcoach TIKTOK - @lorna_bingeeatingcoach

  2. Oct 28

    EP: 883 - Why You Keep Losing Control Around Food Even Though You Care About Your Health

    You care about your health. You want to eat nourishing, balanced meals. You want to work out, feel good in your body and actually take care of yourself. So why do you keep overeating, bingeing or feeling completely out of control around food? Inside this episode I discuss: Why confusing genuine cravings with binge urges can make you feel out of control around sweetsHow pushing off cravings during the day can turn into stronger nighttime binge urgesWhy trying to eat perfectly, clean or hit exact protein targets can actually create MORE pressure around foodHow your Restrict Brain can turn one imperfect meal into an all-or-nothing bingeWhy eating from a stressed, overwhelmed or impulsive state makes overeating so much easierThe difference between eating from your Binge Brain and eating from your calm, grounded True BrainHow to care about your health without letting food rules, urges or perfectionism control your choicesYou do not have to choose between being healthy and feeling free around food. You can eat balanced, nourishing meals, enjoy sweets in moderation, stop when you’ve had enough and actually trust yourself around food again. Inside CONQUER, I teach my full Root & Rewire Process so you can understand what creates your urges, release the restriction that feeds them, regulate yourself when urges come on and rewire the habitual patterns keeping you stuck in binge and emotional overeating. 💜 If you’re ready to stop bingeing, trust yourself around food and feel good in your body, you can learn more about CONQUER below CONQUER BINGE EATING CONNECT WITH LORNA: Instagram - @lorna_bingeeatingcoach TIKTOK - @lorna_bingeeatingcoach

  3. Oct 20

    EP: 882 - How To Rewire Eating Past Fullness

    Have you ever been completely full, known you don’t need another bite… but still felt like it was almost impossible to stop eating? If you’ve spent years overeating or bingeing, continuing to eat past fullness can become incredibly automatic. It can even start to feel safer and more familiar than stopping when you’re comfortably full. Inside this episode I discuss: Why eating past fullness can become a deeply ingrained habitWhy stopping when you’re satisfied can actually feel uncomfortableHow overeating can create a sense of safety, familiarity and comfortWhy old food rules and restriction can make it harder to stop eatingWhy satisfaction matters just as much as fullnessHow eating foods you genuinely enjoy can help you feel more satisfiedWhat to do when you’re thinking I’m full… but I could still eat moreHow practicing a new stopping point helps rewire your brain over timeWhy uncomfortable doesn’t mean wrong when you’re changing an old habitEvery time you practice stopping when you’re comfortably full and satisfied, you’re teaching your brain that this can become your new normal.  If you want support rewiring your brain out of bingeing and emotional overeating, you can learn more about CONQUER HERE CONNECT WITH LORNA: Instagram - @lorna_bingeeatingcoach TIKTOK - @lorna_bingeeatingcoach

  4. Oct 6

    EP: 881 - My RESULTS when I stopped giving into binge urges

    I genuinely thought I was some special unicorn because my binge urges felt SO much stronger than everyone else’s. I could eat healthy all day, know I’d regret bingeing, know I’d feel overly full and bloated after… and still feel like I HAD to give in when the urge hit. In this episode, I’m sharing what actually changed when I stopped trying to be perfect and started practicing not automatically giving into every binge urge. You’ll learn: Why taking it ONE urge at a time mattersWhy feeling an urge does NOT mean you failedWhy saying one last binge keeps reinforcing the cycleHow guilt, shame and judgment can turn one binge into days of bingeingWhy learning to sit with discomfort helped my urges become less intense and less frequentOver time, this practice completely changed my relationship with food. Now I can be home alone without thinking about bingeing, bake cookies and leave some for later, overeat sometimes without turning it into an EFF IT binge, and actually be present with the people I love. The biggest shift was learning: I can feel an urge without having to give in. If you’re tired of feeling like every binge urge is something you HAVE to obey, join me inside my 30-Day Stop Giving Into Your Binge Urges Challenge. 👉JOIN THE 30 DAY CHALLENGE HERE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  5. Sep 29

    EP: 880 - Why Your Urges Keep Coming Back Even When You’ve Gone MONTHS Without Bingeing

    Have you ever gone days, weeks or even MONTHS without bingeing… felt proud of yourself, better in your body & maybe even had fewer food thoughts…and then suddenly the urge comes back and you’re thinking What the heck n Bob is happening?! I thought I was doing so well. Maybe you’ve had stretches where you weren’t bingeing because you stayed busy. You kept sweets out of the house. You avoided baking. You went to bed early. You made sure you weren’t home alone. And for a while…it "worked". But ... were your urges actually getting weaker…or were you just controlling the situation so you didn’t have to feel them? In this episode, I’m breaking down why binge urges can seem like they disappeared and then suddenly come back and why avoidance is very different from actually rewiring your brain. You’ll learn: Why going weeks or months without bingeing doesn’t always mean your urges are actually goneWhy avoiding trigger foods, staying busy or never being home alone can give you temporary reliefWhy your urge may not actually be coming back, it may never have sustainably leftWhy learning to sit with discomfort is such an important part of weakening binge urgesWhy avoiding every situation that could trigger an urge can keep you on high alert around foodHow feeling an urge and choosing NOT to automatically give in creates a new responseWhy repetition is what makes your urges less intense and less frequentWhy you do NOT need to be perfect to start rewiring the binge habitWhat it can look like to finally feel powerful around food instead of scared of your next urgeThe goal isn’t to build your whole life around avoiding binge urges. It’s to get to a place where you can be home alone without feeling the need to binge. Bake your favourite cookies and save some for later. Have chocolate in the house without obsessing over it. Feel an urge…and know that you do NOT have to give in. That’s when you start feeling genuinely proud of yourself, because you’re not just avoiding the urge anymore. You’re learning how to be with the discomfort and choose a different response. If you’re ready to practice exactly this, join me inside my Stop Giving Into Your Binge Urges 30-Day Challenge. For 30 days, I’m helping you practice not automatically giving in so your urges can become less intense, happen less frequently and food can start feeling like a choice again. JOIN THE CHALLENGE HERE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  6. Sep 23

    EP: 879 - What to Do the Moment a Binge Urge Comes On

    You know that moment when a binge urge comes on and suddenly it feels like you need to do SOMETHING? Maybe you’re standing in the kitchen opening cupboards even though you’re not physically hungry. You’re thinking about the chocolate. The chips. The cereal. The leftovers. And a part of you is saying: “Don’t do it.” “Get out of the kitchen.” “Distract yourself.” “Just don’t binge.” So you scroll your phone, put on a show, go upstairs, brush your teeth, try to stay busy. But the entire time…the urge is still freaking there. In this episode, I’m breaking down why trying to distract yourself or think your way out of a binge urge can leave you feeling even MORE mentally exhausted and why what you may actually need is a state change. You’ll learn: Why distraction techniques can work short term but still leave the urge thereWhy white-knuckling your way through an urge is so exhaustingWhy telling yourself “DON’T binge” can sometimes make you think about bingeing even moreThe difference between trying to change your thoughts and actually changing your physical stateWhy being highly impulsive makes it harder to hear your True BrainOne specific state-change tool I used during my own binge eating recoveryWhy creating a state change can help you feel more grounded and less reactive around foodWhy the goal isn’t to forbid yourself from eating, but to get out of that impulsive 10/10 state so YOU can decide what you actually wantHow practicing a new response can help weaken your urges over timeThe goal isn’t to spend the rest of your life distracting yourself from food. It’s to get to a place where you don’t even feel the urge to binge anymore. Where you can be home alone, around your favourite sweets, on vacation, at a wedding or at a social event, and food doesn’t feel like it’s controlling you. If you want support learning how to stop giving into binge urges AND understand why those urges are showing up in the first place, join my Stop Giving Into Your Binge Urges 30-Day Challenge. Inside the challenge, I’ll help you work on both: 1. How to respond differently when an urge hits 2. How to start preventing those urges from becoming so strong in the first place 👉 [JOIN THE CHALLENGE HERE] CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  7. Sep 17

    EP: 878 - Why Your Binge Urges Keep Getting Stronger

    Have you ever wondered why your binge urges feel SO strong now…like the second one comes on, the binge already feels inevitable? You know you don’t want to binge. You know you’ll probably feel heavy, bloated, uncomfortable and frustrated afterward. But in the moment, your Binge Brain starts saying: “Who cares?” “One last time.” “I’ll do better tomorrow.” And giving in can honestly feel easier than trying not to. In this episode, I’m breaking down why your binge urges can become stronger and more automatic over time, how your brain learns the urge , binge , relief cycle, and why practicing a different response is such an important part of rewiring binge eating. You’ll learn: Why binge urges can feel stronger now than they did in the beginningHow your brain learns the pattern of urge, binge , reliefWhy your Binge Brain becomes so convincing when an urge hitsWhy feeling an urge does NOT mean you have to give inWhat I mean by a Rewire RepWhy creating even a little space before responding mattersHow repeated new responses can make bingeing feel less automaticWhy the ultimate goal isn’t more willpower, it’s getting to a place where food feels like a choice again (freedom of choice baby)The urge is not something you HAVE to give into. And every time you practice not automatically giving into it, you’re teaching your brain something new.  If you want support practicing this in real life, join me inside the Stop Giving In to Your Binge Urges 30-Day Challenge. For 30 days, I’ll help you practice responding differently to urges without just distracting yourself, white-knuckling through or trying to use more willpower. 👉 JOIN THE 30 DAY CHALLENGE HERE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  8. Sep 7

    EP: 877 - Think You’re the Exception? Why You CAN Conquer Binge Eating

    Have you ever looked at somebody else who stopped bingeing and thought “That’s great for her…but I’m different.” Maybe you have health and fitness goals and you’re terrified to stop tracking your food. Maybe you have food sensitivities and feel like strict food rules are your only option. Maybe you’ve struggled with binge eating since you were young. Or maybe life feels SO stressful right now that becoming binge-free feels completely unrealistic. You are not the exception. I’m sharing real examples of women who once believed they HAD to track their food, overexercise or tightly control what they ate and who now eat normally, consistently take care of their body and feel so much more peaceful around food. You’ll learn: Why feeling different doesn’t mean you’re incapable of changingWhy you don’t need to fully believe you can conquer binge eating yetHow Rewire Reps start creating evidence that change is possibleWhy fewer binge urges lead to less impulsivity around foodHow health and fitness goals can exist alongside a healthy relationship with foodWhy food sensitivities don’t have to turn into rigid restrictionHow your own progress eventually becomes the proof you needYou don’t need to wake up tomorrow completely convinced “I KNOW I’ll never binge again.” Start smaller. Use the tools, practice stop giving into your urges & BUILD the evidence. Eventually you start realizing: “Wait…I’m having fewer urges.” “I’m thinking about food less.” “I’m not as impulsive anymore.” “Maybe I really CAN do this.” If you’re ready to stop treating yourself like the exception and start sustainably rewiring your relationship with food, JOIN CONQUER 2.0 CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

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5
out of 5
43 Ratings

About

Helping women improve their relationship with food and end binge eating for GOOD so they can step into the unstoppable badass version of themselves!

Information

  • Creator
    Lorna Costa - Binge Eating Coach
  • Years Active
    2021 - 2026
  • Episodes
    891
  • Rating
    Clean
  • Copyright
    © 2026 Ditch Decade Diets Podcast
  • Show Website
    Ditch Decade Diets Podcast

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