Ditch Decade Diets Podcast

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

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. 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

  2. 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

  3. 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

  4. 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

  5. Sep 1

    EP: 873 - Why You Keep Bingeing Even Though You Want to Stop

    Have you ever wondered why your binge urges feel SO strong, even when you genuinely want to stop? For years, I thought I needed to find the perfect diet. I tried tracking macros, intermittent fasting and being “good” with food…but all of it made me think about food even more and made my urges feel stronger. Eventually, I realized something that completely changed how I looked at binge eating... Binge eating had become a habit inside my brain. When I first started bingeing, it happened once every few months. Then monthly. Then weekly. Eventually, daily. The more times I felt an urge and gave in, the more automatic that response became. In this episode, I’m breaking down why your binge urges can become stronger over time, why restriction doesn’t solve the problem, and the ONE skill you need to practice if you want to start weakening the urge → binge cycle. You’ll learn why wanting to stop isn’t always enough, how repetition rewires your brain, and why learning to feel an urge without automatically giving into it is such an important part of becoming binge-free. If you’re ready to sustainably conquer binge eating and learn exactly how to practice this in real life, 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

  6. Aug 29

    EP: 872 - 9 Habits of Women Who Eat Normally and Feel Good in Their Body

    Do you want to heal your relationship with food without feeling like you have to give up caring about your health or how you feel in your body? Maybe you’re scared that if you stop tracking, controlling or following food rules, you’ll swing to the opposite extreme... eating whatever you want, gaining weight and feeling even MORE uncomfortable in your own skin. But eating normally isn’t about restriction or having a free-for-all. In this episode, I’m sharing 9 habits of women who eat normally, trust themselves around food AND feel good in their body. You’ll learn: Why normal eaters focus on what sounds good, not what they should eatHow to listen to your True Brain instead of your Restrict Brain or Binge BrainWhy normal eaters honour cravings without turning them into bingesHow to stop eating past fullness without feeling deprivedWhat it looks like when binge urges are no longer running the showHow normal eaters move on after overeating instead of saying “eff it”How to keep trigger foods in your house without obsessing over themThe difference between loving boundaries and rigid food rulesHow movement can come from self-respect instead of punishmentYou don’t have to choose between trusting yourself around food and feeling good in your body. The goal is Freedom of Choice, where YOU decide how you eat instead of rules, restriction, guilt, cravings or binge urges deciding for you. If you’re ready to stop bingeing and get back to eating like a normal person, message me CONQUER 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. Aug 26

    EP: 871 - Intuitive Eating Is Making You Binge MORE… Here’s Why

    Have you tried intuitive eating only to feel like you’re eating whatever you want, overeating more and somehow feeling even MORE out of control around food? You went from dieting, tracking and following food rules to: “Just listen to your body.” “Eat when you’re hungry.” “Stop when you’re full.” “Give yourself unconditional permission to eat.” But…what if you don’t actually know how to hear what your body is telling you yet?! In this episode, I’m breaking down why intuitive eating might not be working for you and why going from restriction straight into an “I can eat whatever I want” free-for-all isn’t the answer either. You’ll learn: Why eating whatever you want ≠ actually eating intuitivelyWhy you may struggle to recognize hunger and fullness cuesHow years of dieting and food rules can disconnect you from your bodyWhy you don't have to go from restriction to a food free-for-allHow to reconnect with what your body actually wantsThe difference between Food Freedom and Freedom of ChoiceHow to eat nourishing foods AND sweets without feeling restrictedHow to start eating like a normal person againYou don’t need MORE rules. But you also don't need to throw every boundary out the freaking window. There is a middle ground where YOU get to choose how you eat based on what sounds good, what feels satisfying AND how you want to feel in your body. That’s Freedom of Choice. If you’re ready to sustainably conquer binge eating and learn how to trust yourself around food again, message me CONQUER on Instagram and I’ll send you all 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. Aug 21

    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

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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
    884
  • Rating
    Clean
  • Copyright
    © 2026 Ditch Decade Diets Podcast
  • Show Website
    Ditch Decade Diets Podcast

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