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. 1d ago

    EP: 870 - How to Stop Strong Binge Urges and Eat Like a Normal Person

    Do you know you don’t want to binge… but the second a strong binge urge hits, it feels like you HAVE to give in? In this episode, I’m breaking down why binge urges feel so strong, how binge eating becomes a habit in your brain, and how to start rewiring the urge binge cycle so you can eat like a normal person again. You’ll learn: Why binge urges can become stronger the more you give inHow restriction can fuel the urge to bingeThe difference between your Restrict Brain, Binge Brain and True BrainHow to create space between an urge and automatically bingeingWhat a Rewire Rep is and how it helps retrain your brainHow to stop the “eff it, I already messed up” cycle after overeatingHow to stop eating past fullnessThe difference between Food Freedom and Freedom of ChoiceWhat eating like a normal person actually looks likeEPISODE CHAPTERS: 00:00 — Why binge urges feel impossible to resist 03:05 — Why binge eating becomes a habit in your brain 04:00 — How restriction makes binge urges stronger 05:35 — Restrict Brain vs Binge Brain vs True Brain 07:40 — How to stop automatically giving in to binge urges 08:10 — Rewire Reps: how to rewire binge eating 10:25 — How to stop eating past fullness 13:20 — Food Freedom vs Freedom of Choice 16:55 — What eating like a normal person looks like 21:15 — How to get support to stop binge eating The goal isn’t to perfectly control food or eat "whatever" you want... It’s to get to a place where YOU choose whether you want the salad, chocolate, dessert or nothing at all, instead of your urges making the decision for you. If you’re ready to sustainably conquer binge eating, 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

  2. Aug 1

    EP: 869 - Stop bingeing on sweets (without telling yourself to not eat them)

    Your binge on sweets may have started before you even ate the chocolate. You craved chocolate, but chose fruit, almonds and a protein bar instead. Now you’re full, still unsatisfied and thinking about chocolate even more. In this episode, I explain why avoiding the food you actually want can lead to overeating later and how honouring a craving can help you feel satisfied and move on. You’ll learn: Why fullness and satisfaction are differentHow “healthier” substitutes can make food noise louderWhy being overly full can trigger a bingeHow guilt turns eating sweets into an all-or-nothing spiralHow to honour a craving without eating on autopilot

  3. Jul 31

    EP: 868 - Why Stopping When You’re Full Feels So Uncomfortable

    Stopping when you’re comfortably full can feel surprisingly uncomfortable when your brain is used to eating past fullness. In this episode, I explain why overeating becomes a habitual cycle, why your hunger and fullness cues aren’t broken, and how repetition can rewire your brain so comfortable fullness becomes your new normal. You’ll learn: Why stopping when full feels uncomfortableHow overeating impacts your mood, energy, confidence and relationshipsWhy you’re already experiencing discomfort either wayHow repetition makes stopping easier over timeThree practical ways to feel more satisfied during mealsYour brain learned to overeat through repetition, and it can learn a new response the same way. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  4. Jul 30

    EP: 867 - How to Eat One Cookie and Move On With Your Day

    Have you ever watched someone eat one homemade chocolate chip cookie with a cup of tea and then casually move on with their day? Meanwhile, the moment you eat something sweet, it feels like something switches in your brain. You have one cookie, immediately want another and start telling yourself: “I should only have one.” “Why can’t I stop?” “I’ve already messed up.” Before you know it, you’ve eaten several cookies, feel painfully full and promise yourself you’ll do better tomorrow. You might even throw out whatever is left or swear you’ll never bake cookies again. But the people who can eat one cookie and move on usually aren’t forcing themselves to stop at one. They aren’t following a strict rule. Their body and brain simply feel content and satisfied. In this episode, I’m breaking down why putting pressure on yourself to “just have one” can actually make you feel more impulsive around food and what needs to change for stopping to begin feeling natural. You’ll learn: Why the rule “I can only have one” can activate your inner rebelHow guilt after a second cookie can turn into an all-or-nothing bingeWhy being ravenously hungry makes it harder to feel satisfiedWhy being overly full can also trigger continued eatingThe difference between eating from a craving and eating from an urgeWhy feeling calm and regulated matters when eating a trigger foodWhy simply keeping trigger foods in the house does not automatically build trustHow your beliefs about a food influence how in control you feel around itHow to begin rebuilding trust with cookies, peanut butter, bread, chocolate, chips, ice cream or another triggering foodI also share client examples of women who are beginning to feel safer around foods they once ate frantically, secretly or straight from the package including peanut butter and bread. You are not broken, and you are not the exception. No matter how many times you’ve binged on a specific food, your brain can learn a new association with it. You can rebuild trust one experience, and one food at a time. Inside my four-week program, Trust With Trigger Foods, I walk you through the process of rebuilding trust with one specific food. You’ll learn how to: Choose the right food to begin withReduce the fear and anxiety surrounding itRewire the beliefs that make you feel out of controlUnderstand when it is supportive to eat the foodCreate a calmer and safer eating experienceUse the same process with other trigger foods in the futureThe goal isn’t to force yourself to keep food in the house or allow yourself to eat it whenever you think about it. The goal is to help your brain feel safe enough that you can enjoy the food without automatically spiralling into guilt, overeating or bingeing. JOIN TRUST WITH TRIGGER FOODS CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  5. Jul 22

    EP: 866 - The cost of fearing food forever

    If trigger foods feel scary to you, you are not alone. Maybe every time you’ve bought the cookies, chocolate, bread, chips or ice cream, you ended up eating more than you wanted, feeling out of control, and thinking, “See? This is why I can’t trust myself.” So of course your brain says: We know how this ends.” But feeling scared does not mean you’re doing anything wrong. And it does not mean avoiding the food forever is your only option. In this episode, I’m talking about why the fear around trigger foods makes so much sense, but also why letting that fear make every decision for you can keep food feeling even more powerful. In this episode, you’ll hear: Why it makes sense that trigger foods feel scaryWhy avoiding the food can feel safe short-term but keep the fear alive long-termHow fear tries to protect you from bingeing, weight gain and regretWhy the real cost is letting food take up so much mental spaceThe difference between ignoring fear and supporting yourself through itWhy temporary fear is worth long-term food freedomA simple reflection to help you see what fear is costing youCLICK HERE TO JOIN TRUST WITH TRIGGER FOODS CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  6. Jul 15

    EP: 865 - The first steps I took to build trust around trigger foods

    I used to feel like I had absolutely NO CONTROL around ice cream, chocolate, bread, pasta, dried mangoes, almond butter, protein bars. The moment I was around them, I would binge on them. So I would avoid them.  I'd keep them out of the house and think "out of sight out of mind". But that just left me thinking about them SO MUCH MORE. So I felt so torn on how to eat these foods with control. In this episode, I break down the first few steps I took to build trust around trigger foods without losing control or avoiding them all together. MSG ME "TRIGGER FOODS" for details on my new program: Trust With Trigger Foods. This is a four-week program where I’m going to teach you how to choose one trigger food and start building trust with yourself around it. So instead of buying chocolate, bread, cookies, chips or ice cream and immediately spiralling into, “I need to eat this all now because tomorrow I’m starting over,” you’ll learn how to slow down, feel safe, actually enjoy it, and move on with your day. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  7. Jul 7

    EP: 864 - Change your life in 24hrs by releasing shame

    Here's the post I referred to  REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

  8. Jun 26

    EP: 863 - Thoughts that made me believe I was the exception to conquering binge eating

    REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach  https://www.tiktok.com/@lorna_bingeeatingcoach

See All (877)

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
    877
  • Rating
    Explicit
  • Copyright
    © 2026 Ditch Decade Diets Podcast
  • Show Website
    Ditch Decade Diets Podcast

You Might Also Like