Binge Free Bestie

Nic Gaviria: Binge Free Bestie
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Are you tired of the constant battle with food, eating and your body? You're not alone! Binge Free Bestie is your guide to ditching the diet mentality, breaking up with binge eating and cultivating body acceptance. I'm Nic Gaviria, a registered Counsellor in Aotearoa, New Zealand who's walked the path of binge eating recovery myself. I specialize in empowering women to break free from binge eating and heal their relationship with food and their bodies. Ready to break free? Start Here: https://linktr.ee/bingefreebestie

  1. 4H AGO

    Ep 64: The Binge Hangover: How to Survive the Morning After Without Spiraling

    What to Do the Morning After a Binge (The Anti-Diet Recovery Protocol) You wake up and it hits you before you're even fully conscious, the dread, the memories, the wrappers, the promises to "start fresh Monday." If you've ever lived through a binge hangover, this episode is for you. In this deeply honest conversation, Nic walks you through exactly what to do the morning after a binge, not how to detox, restrict, or punish your way back to "good." This is the gentle, science-backed recovery protocol that actually breaks the binge-restrict cycle for good. In this episode: Why your instinct to "fix it" is the exact thing keeping you stuckWhat's really happening in your nervous system the morning afterThe 3-layer recovery framework: Body, Mind, and DayWhy eating breakfast is the single most important thing you can do (yes, really)How to interrupt the shame spiral before it triggers the next bingeThe 5 things to do today, and the one thing you must NOT doWhy a single binge is not the problem (and what actually is)Nic shares from her own recovery, binge-free since 2019, and offers the unsexy, revolutionary truth: healing is built in moments of gentleness, not punishment. If you've been waking up trapped in the guilt-restrict-binge loop, this is your permission slip and your roadmap out. Links and Resources: https://linktr.ee/bingefreebestie

    27 min

  2. APR 21

    Ep 63- 5 Things I Wish I'd Known Before I Spent a Decade Fighting Food

    Can I be really honest with you today? This episode is personal. Like, properly personal. I'm taking you through the actual chapters of my life — the eleven-year-old me at the kitchen table, the bullied teenager with the (truly catastrophic) bowl cut, the uni student eating chips alone in her room, and the woman who had bariatric surgery and was still binge eating within months. But here's why I'm sharing it: because I know this isn't just my story. If you grew up in the nineties and early two thousands watching Princess Diaries glow-ups, Fat Monica punchlines, and Kate Moss staring back at you from every magazine cover — you were being taught something about what your body was worth. And most of us absorbed that lesson without even realising it. In this episode I'm sharing the five things I wish someone had told me before the damage was done: Why your relationship with food probably didn't start with food at allThe movies and magazines that quietly built your beliefs about bodies and worthWhat trauma actually does to your eating — and why it makes complete senseThe truth about weight loss surgery that nobody told me beforehandWhy you are not broken — and what healing actually looks likeWhether you're deep in the cycle right now or you've been in recovery for years and still carry some of this — I think this one's going to land for you. Resources and Links: https://linktr.ee/bingefreebestie Chapters: 00:00 Introduction 00:52 The 11-Year-Old Girl Who Learned Thin = Worthy 03:55 Lesson 1: Thinness Was Taught As Worth 08:53 Lesson 2: Bullying Didn’t Mean You Needed to Change 13:59 Lesson 3: Trauma Changed My Relationship With Food 19:30 Lesson 4: Weight Loss Didn’t Stop The Binges 23:24 Lesson 5: You Are Not Broken 25:29 How I Actually Became Binge-Free 26:40 The Truth I Want You To Hear 27:55 What You Can Do Next

    29 min

  3. APR 14

    Ep 62- Your Mum's Relationship With Food Became Yours. It Doesn't Have to Become Your Kid's.

    Is your mum's diet culture still living in your head? Here's how to make sure it doesn't reach your kids. Most of us grew up in homes where dieting was just... normal. Mum was always on something. The body comments were constant. Food was either good or bad, clean or naughty, and we absorbed every single bit of it. Now we're beginning to raise kids of our own or have young people in our lives. And we want to do it differently. But how? In this episode of the Binge Free Bestie Podcast, I'm getting personal, sharing the comments my own family made about my body when I was at my heaviest, and why, despite their good intentions, it made everything so much worse. And I'm breaking down exactly what to do if you're navigating this with your own children right now. Whether you've got little ones, a teenager who's gone full gym bro, a child being bullied about their weight, or you're just terrified of saying the wrong thing while you're still figuring out your own relationship with food, this one is for you. What we cover: — How diet culture gets inherited and why it's not your mum's fault (but it is yours to stop) — The almond mum era and what growing up in an 80s/90s diet household actually did to us — Real word-for-word scripts for the conversations most parents dread — What to do when your teenager's "healthy eating" starts to look like something more worrying — How to raise an intuitive eater who trusts their body, even if you're still learning to trust yours — Why you don't have to be healed to be a brilliant parent around food The cycle stops with you 💜 Resources / Freebies / Work With Me: https://linktr.ee/bingefreebestie 00:00 Intro 02:00 How family comments shaped my relationship with food 05:30 The generational cycle of diet culture 07:30 Real struggles parents are facing right now 11:30 The #1 mindset shift 13:00 Principle 1: Stop labeling food “good” or “bad” 14:00 Principle 2: Kids copy what you do (not what you say) 15:30 Scenario 1: “Am I fat?”  16:30 Scenario 2: Teen obsessed with dieting/macros 18:30 Scenario 3: Restrictive eating or underweight child 19:40 Scenario 4: Child being bullied for their body 21:40 Scenario 5: You say something negative about yourself 23:30 You don’t have to be healed to help 24:30 Where to start (even if you’re struggling) binge eating recovery, emotional eating, food freedom, intuitive eating, diet culture, raising intuitive eaters, generational trauma, food trauma, body image, disordered eating recovery

    28 min

  4. APR 7

    Ep 61- Before You Book An Ozempic Appointment, Listen to This

    The food noise goes quiet on GLP-1s — and that relief is real. But what happens when the injection stops? In this episode, Nic shares her own experience with bariatric surgery and why the binge came back anyway, breaks down what the research actually says about GLP-1s and eating behaviour, and uses the story of Secret Lives of Mormon Wives star Layla Taylor as a cultural mirror for what happens when we try to sidestep the deeper work. This isn't a takedown of weight loss medication. It's an honest, compassionate conversation about what these drugs can and can't do, and what's waiting for you on the other side of actually healing your relationship with food. If you're on the fence about doing the mindset work, exhausted from trying, or wondering whether the jab might just be easier, this episode is for you. Work with Me, Resources and Freebies: https://linktr.ee/bingefreebestie Chapters 00:00 Intro 01:00 What GLP-1 medications actually do 02:30 Why “food noise disappearing” feels life-changing 05:00 The 3 root causes of binge eating 07:00 What happens when you stop the medication 10:00 What GLP-1s can’t teach you 12:00 My personal story: surgery didn’t fix it 15:30 The deeper issue: your “operating system” 19:30 Why we choose the “quick fix” 21:00 If you’re using GLP-1s right now (what to do) 22:30 The best-case scenario: using the “quiet window”

    25 min

  5. MAR 31

    Ep 60- The Real Reason You Can't Stop Eating That One Food (It Has Nothing to Do With Hunger)

    Do you have a food that lives on a weird pedestal in your brain? One you either avoid completely… or eat the entire thing in one sitting? In today's episode, Nic shares the psychology behind why certain foods, especially childhood favourites, can end up carrying a disproportionate emotional charge. Spoiler: it's not about the food. In this episode, Nic covers: Why your brain links specific foods to emotional memories (and what that actually means for your eating patterns)The neuroscience of sensory anchors , how taste, smell, and texture get stored alongside emotional experiencesHow chronic stress and nervous system overload drive your brain back toward "comfort" foods from childhoodWhy banning a food from your house doesn't solve the problem, and often makes it worseWhat actually changes when you remove the emotional charge from food (hint: it's not discipline)Nic's own story of eating chips alone in her car during nursing placements, and what was really going onYou'll leave this episode understanding:Why your eating isn't random, and what your nervous system is actually asking for when the urge to eat hits out of nowhere. Resources mentioned: The Break Up: Nic's flagship food freedom program The Break Up: Inner Circle, for women who want more private support Free Guide Emotional Eaters FixFind Everything Here: https://linktr.ee/bingefreebestie?utm_source=linktree_profile_share<sid=701bf119-79a6-4128-a6ca-92306ffd7ed9 DM Nic the word DONE on Instagram to find out more about working togetherConnect with Nic:Instagram: @bingefreebestieWebsite: www.bingefreebestie.com Binge Free Bestie Podcast is hosted by Nic Gaviria- registered counsellor (Master of Counselling), food freedom coach, and founder of Binge Free Bestie. New episodes drop weekly.

    19 min

  6. MAR 24

    Ep 59- High Achievers Have Secret Food Rituals

    If you're driven, capable, and holding everything together, and you're also quietly struggling with food, this episode is for you. Today we're talking about the link between high performance stress and secret food rituals. Not just for corporate women climbing ladders, but for the mum managing the household like a project manager, the partner carrying the invisible mental load, the woman who is everyone's emotional anchor. Because the woman who eats in the car before she walks in the door? She can also look like she has it all together. This isn't a personal defect. It's a coping mechanism. And coping mechanisms can be replaced, not shamed away. Ready to go deeper? Resources, Freebies and How to Work With Me: https://linktr.ee/bingefreebestie Joint the community on Instagram: https://www.instagram.com/bingefreebestie/

    18 min

  7. MAR 17

    Ep 58: Diet Culture is Having a Rebrand

    The Diet Culture Survival Guide: How to Handle Diet Culture Chat Diet culture hasn't disappeared.It has rebranded.In 2026 it sounds like wellness, optimisation, hormone balance, metabolic health, fasting windows, protein targets and “discipline challenges.”And while you might be doing real work healing your relationship with food, navigating these conversations in everyday life can still feel… uncomfortable.Because diet talk isn’t just about food.It’s often how women bond.In this episode, I’m sharing The Diet Talk Survival Guide- how to stay grounded when conversations about calories, carbs, weight loss, fasting, Ozempic, macros, or “being good” pop up around you at work, with friends, or at family dinners.We’ll unpack what’s really happening in those moments and how to navigate them without abandoning yourself or getting pulled back into old patterns.In this episode we cover:💜 Why diet culture has evolved and become harder to spot💜 How body criticism and dieting often function as a bonding ritual💜 Why these conversations can trigger comparison or self-doubt💜 The internal “wobble” many women feel in those moments💜 Practical ways to respond to diet talk without arguing, explaining or shrinking yourself💜 How to stay steady before, during and after these situationsYou don’t have to control every room you walk into.But you can learn how to stay anchored in yourself when diet culture shows up.🎧 Listen now and share this episode with a friend who needs the Diet Talk Survival Guide. Work With Nic ( Freebies, My Signature Program, Community): https://linktr.ee/bingefreebestie?utm_source=linktree_profile_share<sid=50fb6f83-e8f9-4afe-89c3-563644246738

    24 min

  8. MAR 10

    Ep 57- From “Too Fat” to “Too Thin”: The Trap Women Can’t Escape

    Kelly Osbourne, Diet Culture & Why “Concern” Is Still Body Surveillance The internet has a lot to say about women’s bodies right now. In this episode, I'm diving into the public discourse around Kelly Osbourne and the intense speculation about women’s changing bodies- from Ozempic rumors to “concern” about health. Kelly Osbourne was relentlessly fat-shamed as a teenager. Now, years later, she’s being scrutinised for being “too thin.” Different narrative. Same body surveillance. I'm unpacking why commenting on women’s bodies- even when it’s framed as concern- reinforces diet culture, comparison, and the same systems that keep women competing with each other. This episode also explores why these conversations can be particularly activating if you struggle with binge eating, restriction, or body image, and how to protect your nervous system when social media starts spiralling. Most importantly, it’s an invitation to opt out of body commentary culture and focus back on your own healing. Resources & Links Free resources, programs, and ways to work with Nic: 👉 https://linktr.ee/bingefreebestie Let’s Stay Connected If this episode resonated, please follow or subscribe and share it with a friend. Your support helps this message reach more women who are healing their relationship with food and their bodies 💜 Chapters: 00:00 - Why everyone is talking about Kelly Osbourne 00:55 - The return of thinner body ideals 01:56 - Why this conversation matters 03:25 - Kelly’s long history of public body scrutiny 05:01 - The latest photos and the brutal reaction 06:47 - Grief, vulnerability and public shame 09:57 - When “concern” becomes body surveillance 12:05 - How these conversations affect your body image 14:09 - Why comment sections can dysregulate you 15:23 - What to do if this is triggering you 17:05 - Why women are conditioned to turn on each other 18:31 - Solidarity over speculation 20:06 - Redirect the energy back to your own healing 21:27 - Protect your peace and share this with a friend

    22 min
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About

Are you tired of the constant battle with food, eating and your body? You're not alone! Binge Free Bestie is your guide to ditching the diet mentality, breaking up with binge eating and cultivating body acceptance. I'm Nic Gaviria, a registered Counsellor in Aotearoa, New Zealand who's walked the path of binge eating recovery myself. I specialize in empowering women to break free from binge eating and heal their relationship with food and their bodies. Ready to break free? Start Here: https://linktr.ee/bingefreebestie

Information

  • Creator
    Nic Gaviria: Binge Free Bestie
  • Years Active
    2024 - 2026
  • Episodes
    65
  • Rating
    Clean
  • Copyright
    © Nic Gaviria: Binge Free Bestie
  • Show Website
    Binge Free Bestie

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