Ditch Decade Diets Podcast

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

  2. 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

  3. 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

  4. 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

  5. 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

  6. Sep 6

    EP: 876 - What Binge Eating Is Really Costing You

    Binge eating doesn’t just affect what happens in the kitchen. It can impact your mood, confidence, sex life, self-worth, mental health, relationships and your ability to actually feel present in your own life. In this episode, I’m talking about the hidden cost of binge eating especially when everyone around you thinks you’re healthy, fit and disciplined, but behind closed doors you’re carrying shame around food and terrified anyone will find out. We’re also talking about the exhausting cycle of doing well, slipping back into old habits, promising yourself “this is the last time,” and waiting until Monday to start again. At some point, you have to get radically honest with yourself about what this cycle is costing you. Because you were not meant to spend your life obsessing over food and calories. You were meant to enjoy date night. Be present with your family. Feel joy. Feel confident. Feel at home in your body. And have a life so full that food is no longer taking up all of your brain space. This episode is your reminder that you can draw a line in the sand, commit to the process and sustainably conquer binge eating instead of continuing the same start-and-stop cycle for another year. Message me CONQUER on Instagram and I’ll send you the details for CONQUER 2.0. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  7. Sep 4

    EP: 875 - The Binge-Free Day BLUEPRINT: How to Have a Binge-Free Day Without Willpower or Restriction

    Do you ever wake up thinking “Okay, TODAY I’m not going to binge.” You eat your healthy breakfast. You get your workout in. You try to be “good” with food. And then one thing happens… You have a stressful day. You eat more than you planned. You skip your workout. You have the cookie you told yourself you shouldn’t have. And suddenly your Binge Brain says “Eff it. You already messed up.” In this special Binge-Free Day Blueprint training, I’m showing you why trying to have the PERFECT day can actually create more food thoughts, stronger binge urges and more impulsivity around food and what to focus on instead. You’ll learn: Why perfection can make a binge-free day feel harderHow food rules and restriction create built-up pressureHow to start your day without the “I have to be good today” mentalityHow to eat in a way that actually supports and respects your bodyWhy waiting until you’re ravenous can make eating feel much more impulsiveWhy satisfying meals matter when you want to stop constantly thinking about foodWhy you need an actual plan for your binge urges instead of relying on willpowerHow to stop bouncing between white-knuckling an urge and automatically saying “eff it”How to start creating binge-free days that feel sustainable instead of constantly starting overYou do NOT need another perfect Monday. And you don’t need to spend all day fighting yourself around food. You can learn a completely different way of responding to food, your body and your binge urges. If you’re ready to go deeper and turn binge-free days into sustainable binge-free months, message me CONQUER on Instagram and I’ll send you the details for CONQUER 2.0. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  8. Sep 3

    EP: 874 - Why Willpower Won’t Stop Your Binge Urges

    Have you ever gone weeks or even MONTHS without bingeing…only to have one stressful day, vacation, night home alone or “eff it” moment send you right back into old habits? You might think “But I was doing SO well. Why can’t I sustain this?” In this episode, I’m breaking down why willpower is NOT a sustainable strategy for binge urges, even if you’re incredibly disciplined, motivated and successful in every other area of your life. Because sure…you might be able to white-knuckle your way through an urge sometimes. But it’s exhausting. And more importantly? It doesn’t actually stop the urges from continuing to pop up. You’ll learn: Why you can go months without bingeing and still fall back into old habitsThe two ways I see women responding when a strong binge urge hitsWhy distracting yourself, avoiding trigger foods and staying busy isn’t a sustainable urge strategyWhy automatically saying “eff it” strengthens the same old patternWhy you need to change your RESPONSE to binge urges instead of simply hoping they disappearWhy rewiring your brain requires an actual plan for what you’ll do when an urge hitsYou don’t need MORE willpower. You need to know how you want to respond when the urge shows up so you’re not white-knuckling through it OR automatically giving in. If you want help creating that plan, join my FREE training: 🎉 Your Binge-Free Day Blueprint Inside, I’ll show you the process to start creating binge-free days without relying on willpower, food rules or hoping you’ll magically feel more motivated tomorrow. 👉 [JOIN YOUR BINGE-FREE DAY BLUEPRINT HERE] 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
    888
  • Rating
    Clean
  • Copyright
    © 2026 Ditch Decade Diets Podcast
  • Show Website
    Ditch Decade Diets Podcast

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