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Breaking Up With Binge Eating

Georgie Fear and the Confident Eaters Team
  • 4.7 (144)
  • NUTRITION
  • UPDATED WEEKLY

Breaking Up With Binge Eating is for anyone stuck in binge eating, emotional eating, or the restrict-then-binge cycle. Hosts Georgie Fear, Christina Holland, and Maryclaire Brescia share practical, evidence-based tools from the Breaking Up With Binge Eating Coaching Program—grounded in nutritional science, behavior change psychology, and approaches like CBT and ACT—without the shame or perfectionism. New here? Start with Episode 10: The 2 REAL Causes of Binge Eating. Pick your Listening Path (where to start, by topic): https://breakingupwithbingeeating.transistor.fm/start-here-pick-your-listening-path

  1. 22H AGO

    The Urge Map: 5 Types of Urges (and What Each One Needs)

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now.Show Notes: In this episode, Georgie gives you a practical “urge map” to answer the question that matters in real life: what kind of urge is this? Because the same pantry moment can come from very different mechanisms—and if you use the wrong tool, it’s easy to assume you “did it wrong” when you were simply solving the wrong problem. The core skill is matching the tool to the mechanism. You’ll learn five common urge types and what each one actually needs: the Low-Fuel urge (under-fueling—food that counts), the Depletion urge (low capacity—less load and a soft landing), the Pain Relief urge (emotional or physical discomfort—soothing and often connection), the Scarcity/Rebellion urge (restriction and “I can’t” energy—a believable yes and permission with structure), and the Autopilot urge (cue chains—pattern interruption, not self-criticism). You’ll also get a quick five-question check-in to identify what’s driving the urge in the moment, plus concrete examples of “permission with structure” and simple ways to break an evening cue chain. Try this week: Pick your most common urge type and run one experiment for seven days—data, not a test. (Afternoon anchor snack; a 10-minute downshift after dinner; a two-word feeling label + one moment of contact; a planned “yes” with structure; or breaking one link in your autopilot routine.) Coming next: Why urges can feel so persuasive even when the eating isn’t that enjoyable—wanting vs liking.

    17 min

  2. MAY 18

    An Urge Is Not an Order: What Urges Are (and What They Aren’t)

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. Show Notes: An Urge Is Not an Order: What Urges Are (and What They Aren’t) (The Urge Proof Life — Episode 1)Urges can feel like an emergency—like the outcome is already decided before you even start. In this season opener, Georgie reframes urges as signals, not commands, and explains why urges get so loud when pressure rises and capacity drops. You’ll learn why the goal isn’t to eliminate urges, but to keep them from escalating. This episode also tackles a common trap: the belief that you have to binge to make an urge go away. In reality, urges can rise, peak, and pass without a binge—and bingeing often creates more urges by reinforcing the relief loop and adding extra pressure afterward (shame, fear, compensation thoughts, and scarcity). You’ll also learn what fuels escalation in the moment—panic language, negotiating, future-tripping, shame/secrecy, and all-or-nothing thinking—and how to step out of that spiral. You’ll get a simple four-step “first move” for any urge: label it (“signal, not order”), use neutral language (“uncomfortable, not dangerous”), take a small pause to restore choice, and ask what the urge is actually asking for (food, rest, relief, connection, or predictability). Try this week: Catch and label three urges. Don’t make it a test of whether you eat—just reduce escalation by 10% and treat it as data, not a verdict. Coming next: Episode 2 builds your Urge Map—how to identify what kind of urge you’re having and match the tool to the mechanism.

    18 min

  3. MAY 14 • ALL-ACCESS ONLY

    Self Sabotage: It's going around - Real Life Sessions With Heather and Rachel

    To unlock this and ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast. In this double-header episode, Georgie coaches two clients through the subconscious "payoffs" that keep us tripping over our own feet. Rachel’s Session: From Drama to Peace Why would someone subconsciously choose to be unprepared? If you find yourself forgetting your plan or getting a rush from last-minute chaos, you’ll want to hear this. Rachel shares how after 10 days of using the Noom tracking-app it led to an overeating meltdown. Through this conversation, you can hear the revelation Rachel has of her lifelong habit of using drama to attract help. Listen to this coaching conversation to understand how to start trading that panic for the quiet work of body cues and preparation. Heather’s Session: The Rebellion of Social Eating If you’ve ever had a good month followed by a rebellious week of social eating, this is for you. Georgie and Heather dive into the "F-it" thoughts triggered by alcohol and wanting to let loose. They identify one of the hidden payoffs of overeating—feeling free from control. But how do you cultivate that feeling of freedom without using food? And how can you navigate social triggers without treating your goals like a cage? That's exactly what you will hear Georgie and Heather discuss on today's call. These are the raw, unedited moments where real change happens. Tune in to see how to navigate the messy middle of recovery. New to the show? Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. Episode Timeline: 00:25 Noom Experiment Fallout 02:05 Rachel Meltdown Spiral 06:24 Why Tracking Backfires 10:01 Overriding Body Signals 13:15 Pleasure Beyond Food 18:33 Self Sabotage Drama 22:54 Preparedness Mindset Shift 25:42 Consistency Over Shortcuts 37:43 Heather Social Overeating 41:30 Hidden Payoffs 43:04 Freedom Without Fallout 44:33 Anger And Unfairness 49:38 Futility Sabotage 53:04 Control Versus Freedom 01:07:15 Truth And Self Kindness 01:09:03 Cause And Effect Choices 01:09:52 Closing Thanks

    1h 10m

  4. SEASON 3 TRAILER

    Coming Soon, Season 3: The Urge Proof Life

    The Urge Proof Life — Season Trailer A practical season on urges: how to identify what kind of urge you’re having and match the tool to the mechanism, with one small weekly experiment in every episode. Want extra support? Join All Access (real-life coaching sessions, shared with permission): georgiefear.com/podcast Want to work with me? ConfidentEaters.comNew to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-here Pick the listening path that fits what you’re dealing with right now.

    2 min

  5. MAY 4 ·  BONUS

    Is This Real Progress… or Am I Just Performing? (Bonus Episode)

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. Show Notes: What happens when things are finally going better… and your brain decides that means it must be fake? In this coaching excerpt, Sarah names a fear I hear all the time: “Am I doing well… or am I just performing because someone’s watching?” We talk about why progress can feel suspicious, how “imposter/cheat” stories keep the bar moving, and why support + accountability don’t invalidate your recovery — they’re often part of how it sticks. If you’ve ever discounted your own improvement or waited for the other shoe to drop, this one will make a lot of sense. In this clip, we cover: The “fraud” fear: I’m doing better, so it must not be real (and why that’s such a common reflex)How your brain explains success away (“It was an easy month,” “It doesn’t count,” “I’m just performing”)Accountability as a legitimate tool — not proof you’re faking itWhy motivation is almost never purely “for me” or “for someone else” (it’s usually both)Letting “relief” be relief without turning it into a new perfection contractUsing evidence (as weeks build into months) to build trust in real changeTimestamp highlights 0:05 — “Am I doing well or am I performing for Georgie?”1:10 — What “faking it” would actually mean (and what it doesn’t)2:00 — Why external support helps humans succeed (and it’s allowed)3:10 — How accountability often becomes self-accountability over time5:20 — The fear of believing it’s getting easier6:35 — The “who do you think you are?” voice + why pride can feel unsafe8:10 — “Kicking the tires” on recovery through real-life stressors8:45 — “I had an angry piece of toast this week.” (and what happens next)Takeaway to try If your brain is insisting your progress “doesn’t count,” ask:  What’s the evidence in front of me — in my actions, not my feelings? Weeks and months of behavior change are data. You’re allowed to trust data. Coaching/support: georgiefear@gmail.com

    12 min

  6. APR 30

    This is Treatable

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. This Is Treatable (From Distress to Stability — Part 12, Season Finale) In the final episode of this season, Georgie names what many people quietly doubt: this is treatable. Not because it’s quick or simple, but because binge eating and emotional eating aren’t random or a personal flaw—they’re understandable system responses to pressure, depletion, and the search for relief.  This episode reframes what real progress looks like: not dramatic turning points, but quieter shifts—more time between binges, shorter spirals, urges that don’t hijack you the same way, and hard days met with steadiness instead of punishment. You’ll hear a new definition of progress (“what happened next?” and “did I reduce pressure anywhere?”), a compassionate way to understand setbacks as data (pressure exceeded capacity), and a framework for moving from self-surveillance to self-understanding.  If you take one thing from this finale, let it be this: you’re not failing—you’re learning a pattern that responds to understanding, steadiness, and support. You’re allowed to keep learning at your own pace, and you don’t have to do it alone.

    8 min

  7. APR 23

    The Morning After: Stabilizing Instead of Compensating

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. The morning after a hard night of eating can feel heavy—physically and mentally—and it’s easy for your brain to start reaching for a “fix”: skipping meals, tightening rules, stepping on the scale, promising to be “very good” today. In this episode, Georgie explains why compensation usually turns into overcompensation, and how that swing adds more pressure to an already unsettled system—making another binge more likely.  Instead, this episode lays out a stabilizing approach: listen to your body, return to regular meals, and treat the aftermath with steadiness rather than correction. You’ll hear a simple framework for “the morning after” that starts with body stabilization (predictable nourishment, hydration, sleep, gentle care), then mental stabilization (language that keeps choice online—“pressure exceeded capacity” instead of “I blew it”), and finally emotional stabilization (safety and connection instead of shame and isolation).  Try this: After a hard eating episode, do nothing dramatic. Eat your next meal, drink water, rest, and get curious about what increased pressure—not how to redeem yourself.

    13 min

  8. APR 16

    Before the Spiral: When Plans Fall Apart

    New to the show? Start Here: https://breakingupwithbingeeating.transistor.fm/start-herePick the listening path that fits what you’re dealing with right now. This episode is about the moment before things fully blow up—not the binge itself, and not the morning-after panic, but the point where you start to feel… off. When your schedule changes (weekends, travel, illness, late nights, company), the day can lose its scaffolding and pressure quietly accumulates until eating starts to feel urgent and chaotic.  You’ll learn why “anchors” matter—regular meals, transitions, and small rhythms that reduce uncertainty—and what to do when those anchors disappear. The core tool is helping the day “land” more gently: creating one clear pause where forward motion stops, nothing urgent is required, and choice can come back online. You’ll also hear practical examples of what that landing looks like (sitting down to eat, plating food, taking five quiet minutes, changing clothes to mark a transition, deciding when the day is done) and how to use as many small pauses as you need—because staying steady on a disrupted day isn’t about discipline, it’s about responsiveness.  Try this week: On the first day you notice the slide starting, don’t try to “reset perfectly.” Choose one small anchor and one landing pause, and treat it as support—not a test.

    10 min
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4.7
out of 5
144 Ratings

About

Breaking Up With Binge Eating is for anyone stuck in binge eating, emotional eating, or the restrict-then-binge cycle. Hosts Georgie Fear, Christina Holland, and Maryclaire Brescia share practical, evidence-based tools from the Breaking Up With Binge Eating Coaching Program—grounded in nutritional science, behavior change psychology, and approaches like CBT and ACT—without the shame or perfectionism. New here? Start with Episode 10: The 2 REAL Causes of Binge Eating. Pick your Listening Path (where to start, by topic): https://breakingupwithbingeeating.transistor.fm/start-here-pick-your-listening-path

Information

  • Creator
    Georgie Fear and the Confident Eaters Team
  • Years Active
    2019 - 2026
  • Episodes
    217
  • Rating
    Explicit
  • Copyright
    © 2021 Breaking Up With Binge Eating
  • Show Website
    Breaking Up With Binge Eating
  • Provider
    georgiefear

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