Delay the Binge Podcast | Burnout, Emotional Patterns & The Moment Before the Reaction

Pam Dwyer
  • 5.0 (4)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Delay the Binge™ Podcast explores burnout, emotional patterns, nervous system overwhelm, and the moment before the reaction. Season 2 marks the evolution of the show from The Plus One Theory™ Podcast into deeper conversations about emotional eating, stress, high-functioning anxiety, burnout cycles, behavioral patterns, and the hidden exhaustion behind them, what we call Quiet Depletion. This podcast is not about willpower or shame. It’s about understanding the pause between urge and action.Because the binge is rarely just about food. It can look like: • Overworking• Overspending• Emotional reacting• People-pleasing• Numbing behaviors• Burnout cycles• Over-functioning• Emotional shutdown• Stress-driven habits These conversations resonate especially with women who appear to be holding it all together, yet feel quietly depleted underneath. Through conversations with leading experts in neuroscience, psychology, resilience, behavior change, nervous system regulation, and human behavior, we explore why patterns drive behavior, and how small shifts restore choice, identity, and momentum. Full video episodes available on https://www.youtube.com/@PamDwyerSpeaker  Learn more: DelayTheBinge.com Delay the Binge™ is a trademark of TPKK Concepts LLC© Pam Dwyer. All rights reserved.

  1. 9H AGO

    How to Reset When You Feel Overwhelmed in 60 Seconds | Catherine Marie Charlton | Becoming Series

    Most people don’t realize they’re overwhelmed…until it shows up in their reactions. Overthinking. Shutting down. Reaching for something just to get through the moment.  But what if you could interrupt that, before the pattern takes over? In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Catherine Marie Charlton, award-winning composer, speaker, and creator of One Minute Improv, to explore how a simple 60-second pause can reconnect you with yourself. This conversation sits right at the intersection of: • emotional awareness  • creativity  • nervous system regulation  • and real-time decision making Together, they explore how expression, through sound, movement, or writing, can shift your state in seconds. Inside this episode: • why overwhelm shows up before we recognize it  • how a 60-second pause can interrupt patterns  • the connection between creativity and emotional processing  • why expression matters more than perfection  • how to access your inner voice without words  • simple ways to reset in high-pressure moments  • how to replace unhealthy patterns with intentional ones  • using movement, sound, or journaling as a release And most importantly… 👉 how to come back to yourself, before you lose yourself in the moment. Because the pause isn’t about stopping your life… It’s about reconnecting to it. 🔗 CONNECT WITH CATHERINE MARIE CHARLTON Website Instagram LinkedIn YouTube 🎧 LISTEN TO CATHERINE’S MUSIC! Spotify Apple Music Amazon Music 👉 Or simply ask your favorite smart device:  “Play music by Catherine Marie Charlton.” Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    56 min

  2. 5D AGO

    From Why Me to Watch Me | Christina Hepner | Becoming Series

    Every becoming begins with a moment. A moment where everything changes.  A moment where your body, your identity, or your plans no longer cooperate.  A moment where the question becomes… why me? In this episode of The Becoming Series on the Delay the Binge Podcast, Pam Dwyer sits down with Christina Hepner, award-winning journalist and keynote speaker, to explore the moment that changed everything. At 19, Christina woke up one morning and couldn’t move her arm. Within days, the pain spread through her entire body. Walking felt like glass. And after months of uncertainty, she was diagnosed with rheumatoid arthritis. But the hardest part wasn’t just the diagnosis. It was pretending she was fine. Trying to keep up with college life.  Trying to fit in.  Trying to be who she thought she was supposed to be, while quietly struggling with pain, depression, and the belief that she was broken.  Until one quiet moment changed everything. Sitting on her parents’ front porch, away from the noise and expectations, she finally asked herself: What am I doing? That was the beginning of a different kind of shift. Not a dramatic breakthrough,   but a series of small, intentional steps. One walk down a dirt road.  One decision to take care of herself.  One moment of stillness instead of pretending. And eventually… a shift from “why me” to “watch me.” In this conversation, we explore:  What it really feels like to lose your identity, and rebuild it from the inside out  How “quiet depletion” shows up when you look fine on the outside but feel exhausted within  Why stillness, not action, is often the first step forward  The power of small, intentional choices in moments that feel overwhelming  How pain shapes empathy, leadership, and emotional intelligence And most importantly,  We talk about the moment inside the moment. The space where you want to shut down.  The space where you want to pretend you’re okay.  The space where something in you knows… you could choose differently. Because becoming isn’t about changing everything at once. It’s about what you do in the moment  when everything in you wants to give up. That moment is where your power lives. That moment is whe Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    31 min

  3. MAY 12

    Why Change Doesn’t Work and What Actually Does | Jo Weatherford | Becoming Series

    What does it really mean to become? In this episode of the Delay the Binge Podcast, Pam Dwyer sits down with Jo Weatherford for a powerful and deeply honest conversation about identity, healing, and the true meaning of transformation. While most people think becoming is about changing into someone new, Jo offers a different perspective, one that shifts everything: Becoming isn’t about becoming someone else.  It’s about coming home to who you’ve always been. From trauma and addiction to rebuilding a life with intention, Jo shares her journey of navigating pain, patterns, and personal growth, and what it really takes to create lasting change. This conversation explores the emotional and neurological patterns that keep people stuck, the fear of stepping into something new, and the quiet signals our body and mind are always sending us. It also reinforces a core truth behind Delay the Binge™: The moment before the pattern… is where everything can change. 🔑 KEY TAKEAWAYS • Why people stay stuck (even when they want change)  • The brain’s role in survival vs. happiness  • How small disruptions create new patterns  • Why awareness is the first step to transformation  • The difference between changing vs. returning to yourself 🔗 CONNECT WITH JO WEATHERFORD Website: https://recoveryremix.com/ Also known as: https://joweatherford.com/ Instagram: @joweatherford This episode is part of the Becoming Series, conversations centered around the moments that shift everything. Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    48 min

  4. MAY 5

    Why You Still Feel Off Even When Everything Looks Fine | Michele Phillips

    Why do high-functioning women still feel emotionally exhausted even when life looks fine? In this episode of Delay the Binge™, Pam Dwyer sits down with Michele Phillips to explore burnout, emotional overwhelm, hidden exhaustion, and the emotional patterns behind feeling “off” even when you appear to be holding everything together. Because sometimes the problem isn’t motivation. It’s nervous system overwhelm. It’s emotional overfunctioning. It’s quiet depletion. In this conversation, you’ll learn: • why high performers override their own needs • how burnout impacts emotional regulation and decision-making • why emotional patterns repeat even when you intellectually understand them • how hidden exhaustion affects relationships, work, and identity • how small pauses interrupt stress-driven habits before they take over This is where Delay the Binge™ meets behavior change, emotional resilience, and the pause between urge and action. 🔗 CONNECT WITH MICHELE PHILLIPS 🌐 Website: https://key2unlock.com 🎥 YouTube: https://www.youtube.com/@TheLightLady 💼 LinkedIn: https://www.linkedin.com/in/michele-phillips-9409707/ 📸 Instagram: https://www.instagram.com/energizewithmichele/ 🎧 FOLLOW THE FULL SERIES 👉 https://www.youtube.com/playlist?list=PLN0y28GnQUV5lAJ2tREJ9xeLsVFbzU_GD Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    41 min

  5. MAY 5

    Why You Still Feel Misunderstood (Even When You’re Listening) | Christine Miles | Becoming Series

    What if the biggest communication problem in your life isn’t what people are saying…  but what you think it means? In this episode, I’m joined by Christine Miles, a pioneer in listening intelligence, to unpack why smart, caring people still miss each other—and how that one miss can quietly turn into conflict, distance, and disconnection. We talk about the “listening gap”—the space between what’s said and what’s actually understood—and why it shows up everywhere: in relationships, leadership, emails, and everyday conversations. Christine breaks down why listening isn’t just about your ears—it’s about your brain. Your memories, your stories, and your patterns are shaping what you hear… often without you realizing it. This conversation goes deeper than communication tips. It’s about awareness in the moment. Because if you can catch what’s happening underneath… you can choose differently. Inside this episode: • Why we react to meaning, not words  • The simple shift from “I understand” to “Let me see if I get you…”  • How interruption can actually help—when it’s done to understand  • A powerful way to see your own listening patterns in real time  If you want better relationships, stronger communication, and fewer misunderstandings—this is for you. You pause.  You listen.  You choose.  You build momentum. Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    39 min

  6. APR 30

    What If You’re Not the Mud? | Carla Royal on Identity, Patterns & Letting Go | Becoming Series Prequel

    What if the problem isn’t you… but the way you’ve learned to push through? In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Carla Royal to explore a powerful shift in perspective: 👉 What if you are not the mud? Carla Royal, M.Ed., is a certified Integral Master Coach™ who works with high-performing founders navigating the hidden cost of constant pressure. Her work focuses beneath performance — where internal patterns begin to narrow clarity, capacity, and decision-making. Together, Pam and Carla unpack what happens when willpower and discipline stop working… and why so many people find themselves stuck in patterns they can’t seem to break. This conversation isn’t about trying harder. It’s about learning to notice what’s happening underneath — and creating space to respond differently. 💡 In This Episode: Why pushing through eventually stops workingThe hidden cost of operating in “override”Understanding the different parts within youWhy awareness creates more capacity than controlHow curiosity replaces pressure in real change🌿 Connect with Carla Royal: 🌐 https://www.carlaroyal.com/ 🔗 https://www.linkedin.com/in/carlaroyal/ 🎧 Listen on all platforms: https://geni.us/dtb-carla-royal 👋 Work With Pam / Podcast Services: If you’re a podcaster who wants to grow your show without getting overwhelmed behind the scenes, I help with editing, publishing, guest coordination, and strategy. 👉 Let’s connect 🔔 Subscribe for more conversations If this resonates, you’re not alone.  More conversations like this here. Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    54 min

  7. APR 23

    The Moment You Realize the Life You Built No Longer Fits | Michelle Cantrell

    What happens when the life that once made sense suddenly doesn’t fit anymore? In this Becoming Series conversation, therapist Michelle Cantrell joins Pam Dwyer to explore how many of us quietly lose connection with ourselves through roles, expectations, and coping habits that once helped us survive. Together they unpack how self-belonging, parts work, and midlife transitions like gray divorce can become powerful turning points that restore vitality, clarity, and real connection. In this conversation we explore: • joy as a practice — and sometimes an act of rebellion during uncertain times  • how comfort, security, and predictability can quietly replace vitality  • why self-abandonment inside long relationships can lead to emotional numbness  • the hidden link between coping behaviors and unmet relationship needs  • people-pleasing and high achievement as socially approved forms of disconnection  • burnout, human giver syndrome, and the nervous system’s functional freeze  • a powerful inner-child reconnection story through breathwork and ritual  • what changes when fear is no longer in control  • what “gray divorce” means and why identity shifts hit so hard in midlife  • the subtle signs you’re outgrowing a life pattern even when everything looks “fine”  • practical first steps: curiosity, journaling, therapy, and body-based awareness  • how the Delay the Binge™ pause helps interrupt automatic coping patterns If something in this conversation resonates with you, it may be because you’re standing in one of those becoming moments yourself. The place where something inside you is shifting.  Where an old identity no longer fits.  Where deeper questions begin to surface. And if that’s where you are right now, remember this: You don’t have to figure everything out today. Sometimes the most powerful thing you can do is pause, take one small step forward, and trust that every experience you’ve lived has been preparing you for who you are becoming. Michelle Cantrell is a Licensed Professional Clinical Counselor and founder of the Center for Growth and Connection, where she helps individuals and couples rebuild relationships with themselves and others through relational therapy, parts work, and body-based practices. Explore Michelle’s work and connect with her here: 🌐 Website https://www.centerforgrowthandconnection.com/ 📸 Instagram https://www.instagram.com/grow_and_connect_la/ 🎥 TikTok https://www.tiktok.com/@center.for.growth 📘 Facebook https://www.facebook.com/michellecantrelllpc 💼 LinkedIn https://www.linkedin.com/in/cantrellmichelle/ Watch the full conversation and subscribe to the Delay the Binge™ channel: https://geni.us/delaythebinge Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    50 min

  8. APR 15

    Burpees, Birds, And Beating Chemo | Carly Fauth

    We explore how a 15-minute movement method helped Carly navigate triple negative breast cancer, build resilience, and reimagine strength as consistent, compassionate action. From a chemo-chair podcast to a book born of courage, the tools are small, practical, and deeply human. • redefining fitness as 15-minute wins • perimenopause as a shared, open conversation • the diagnosis, treatment choices, and fear • movement as medicine for fatigue and nausea • momentum before motivation and the plus one idea • Chemo Coffee Talk evolving to Fit and Fitness • Pray For The Bear and finding purpose in pain • simple starter habits like coffee-squat rituals • building a lifelong fitness foundation • where to find Carly’s programs, book, and podcast Please share it with someone who might need to hear it Connect with Carly! Website  https://www.fitfuncarly.com Podcast  Fit in Fitness Podcast Book  Pray for the Bear Instagram & LinkedIn  @fitfuncarly Facebook Group Fitness Can Be Fun Free 15-minute conversation Available through her website Send us Fan Mail This is Delay the Binge™ Delay the Binge™ explores burnout, emotional patterns, Quiet Depletion, and the pause between impulse and action where real behavior change begins. Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, and human behavior, you’ll learn how to recognize patterns, reconnect with yourself, and build momentum one intentional choice at a time. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full Video Episodes https://www.youtube.com/@PamDwyerSpeaker Learn More https://delaythebinge.com Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.tpkkconcepts.com/ ⚠️ Disclaimer This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

    40 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

Delay the Binge™ Podcast explores burnout, emotional patterns, nervous system overwhelm, and the moment before the reaction. Season 2 marks the evolution of the show from The Plus One Theory™ Podcast into deeper conversations about emotional eating, stress, high-functioning anxiety, burnout cycles, behavioral patterns, and the hidden exhaustion behind them, what we call Quiet Depletion. This podcast is not about willpower or shame. It’s about understanding the pause between urge and action.Because the binge is rarely just about food. It can look like: • Overworking• Overspending• Emotional reacting• People-pleasing• Numbing behaviors• Burnout cycles• Over-functioning• Emotional shutdown• Stress-driven habits These conversations resonate especially with women who appear to be holding it all together, yet feel quietly depleted underneath. Through conversations with leading experts in neuroscience, psychology, resilience, behavior change, nervous system regulation, and human behavior, we explore why patterns drive behavior, and how small shifts restore choice, identity, and momentum. Full video episodes available on https://www.youtube.com/@PamDwyerSpeaker  Learn more: DelayTheBinge.com Delay the Binge™ is a trademark of TPKK Concepts LLC© Pam Dwyer. All rights reserved.

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