Delay the Binge™ Podcast - The Moment Before the Reaction

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

Delay the Binge™ Podcast explores the moment before the reaction. Season 2 marks the evolution of the show from The Plus One Theory™ Podcast into deeper conversations about habits, burnout, 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 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, and human behavior, we explore why patterns drive behavior, and how small shifts restore choice. 🎥 Full video episodes available on YouTube 👉 Pam Dwyer | Speaker Learn more: DelayTheBinge.com Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  1. 1D AGO

    Why You Still Feel Off (Even When Everything Looks Fine) | Michele Phillips | Becoming Series

    What if the reason you feel “off”…  isn’t something to push through, but something to pay attention to? This episode is part of the Becoming Series, where each conversation explores the moment everything begins to shift. Pam Dwyer sits down with Michele Phillips, also known as The Light Lady, to explore how energy, awareness, and alignment shape the way you show up in your life, your work, and your relationships.  Because sometimes, life looks fine on the outside…but underneath? You’re quietly depleted. In this episode, you’ll learn: • how to recognize when you’re out of alignment  • why high performers override their own needs  • how energy impacts behavior and decision-making  • how to interrupt patterns before they take over  • why awareness is the first step to real change This is where Delay the Binge™ meets alignment. And where Becoming begins. THE BECOMING SERIES (FULL LINEUP) Each episode explores a different moment where everything begins to shift: • April 30 — What If You’re Not the Mud? | Carla Royal (Prequel) • May 7 — Becoming Isn’t Change, It’s Coming Home | Jo Weatherford • May 14 — From Why Me to Watch Me | Christina Hepner • May 21 — How High Achievers Burn Out (And the Small Shift That Changes Everything) | Erin Treacy • May 28 — Why You Still Feel Exhausted (Even When You’re Doing Everything Right) | Jessica Van Antwerp • June 4 — What You Think You Heard Is the Problem | Christine Miles • June 11 — Creativity Isn’t a Talent, It’s a Pattern You Unlock | Leslie Grandy • June 18 — How to Reset in 60 Seconds | Catherine Marie Charlton • June 25 — Why You Still Feel Off (Even When Everything Looks Fine) | Michele Phillips 🎧 FOLLOW THE FULL SERIES 👉 https://www.youtube.com/playlist?list=PLN0y28GnQUV5lAJ2tREJ9xeLsVFbzU_GD 🔗 CONNECT WITH MICHELE PHILLIPS 🌐 Website: https://key2unlock.com 🎥 YouTube: https://www.youtube.com/@TheLightLady 💼 LinkedIn: Send us Fan Mail This is Delay the Binge™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    41 min

  2. 1D AGO

    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™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    39 min

  3. 6D AGO

    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™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    54 min

  4. 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. Send us Fan Mail This is Delay the Binge™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    50 min

  5. 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™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    40 min

  6. APR 9

    From Fear To Connection: Parenting Through Identity Shifts | Heather Hester

    We explore how parents move from shock and fear to connection when a child comes out, and how a simple pause can turn reactivity into repair. Heather Hester shares her path from Chrysalis Mama to leading with her own name, blending advocacy, faith, grief, and grounded love. • naming fear and grieving the “movie reel” future • responding with “thank you, I love you” • using the purposeful pause to regulate and choose • building deeper parent–child connection through curiosity • quiet depletion, self care and journaling habits • protecting marriage under stress and seeking counsel • faith, family tension and speaking with clarity • moving from surviving to serving with boundaries • one small shift this week: practice the pause Send in questions. We’ll do a part two. The easiest way to find all of the things that I do is through my website, which is heatherhester.net. You don’t have to fix everything, y’all. You just have to delay the reaction long enough to choose with intention.  This conversation is part of a special prequel to The Becoming Series, launching May 2026! Send us Fan Mail This is Delay the Binge™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    1h 4m

  7. APR 2

    Why You Spend When You’re Stressed (And How to Stop) | David Dowd

    If you’ve ever spent money just to feel better in the moment…  this episode is for you. There’s a moment… right before you spend.  Not because you need something, but because you need relief. And if you’ve ever added something to your cart just to feel better…  you’re not alone. Money stress doesn’t just live in your budget, it lives in your body. And when that stress builds quietly over time, it shows up as coping behaviors: overspending, overeating, overworking, over-pleasing… the patterns that feel small until they don’t. In this episode of Delay the Binge, David Dowd and I unpack what’s really happening in that moment, and how a simple pause can interrupt the cycle before it takes over. David’s journey, from performing in a metal band to customer service, mortgage lending, and now the financial space, brings a powerful perspective on empathy, emotional labor, and behavior change. 🎯 In this conversation: • Why customer service is a form of “performance” (and how it contributes to Quiet Depletion)  • How emotional spending actually works, and how to interrupt it without shame  • The “put it in the cart and sleep on it” pause that puts you back in control  • Why small wins (snowball method) rebuild confidence and momentum  • A grounded first step when you feel behind:  “It’s going to be okay—because you’re going to make it okay.” If your finances—or your habits—have been quietly draining you, this conversation will help you recognize the pattern… and give you a next step you can use today. Send us Fan Mail This is Delay the Binge™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    1 hr

  8. MAR 26

    The Moment You’re About to React… Do This Instead | Lissy Alden (MYNDY)

    Featured in The Return Series (June 2026) This conversation is part of a curated journey exploring what happens after awareness, how we begin to pause, respond differently, and rebuild self-trust in real time. Whether you’ve heard this episode before or not… you’ll hear it differently now. There’s a moment… right before you react.  Right before you snap, shut down, or reach for something you didn’t plan to. Most people miss it.  But that moment? That’s where your power is. In this episode, I sit down with Lissy Alden, CEO + Founder of MYNDY, to talk about how to train for that moment—so you can make better choices under stress without relying on willpower. You’ll learn what’s happening in your brain when stress spikes, why the “lower brain” grabs quick fixes, and how small, repeatable actions can reshape patterns over time. With humor and real-world structure, Lissy reframes shame as conditioning—and shows you how to win the moment without chasing perfection. In this conversation: • mental fitness vs. mental health (and why the distinction matters) • what stress does to working memory and decision-making • how to “win the moment” with one tiny written decision • the pause that brings your thinking brain back online • inner critic vs. lower brain chatter (and how to respond differently) • simple frameworks to reduce overwhelm: Stop–Slow–Go + feedback maps • brain dumps, journaling, and scoring wins to build momentum • why maintenance is harder than starting—and how to plan for it 🎥 Watch the full video episode on YouTube: 👉 https://www.youtube.com/@pamdwyerspeaker This is Delay the Binge™ — the moment before the reaction. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™—and what happens in the pause between impulse and action, where real change begins. Through conversations with leading experts in neuroscience, psychology, and human behavior, you’ll learn how your brain drives reactions—and how small, intentional shifts can interrupt patterns and build momentum. Because it’s not about willpower…  it’s about what you do in the moment the urge hits. Send us Fan Mail This is Delay the Binge™ — formerly The Plus One Theory Podcast. Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™, and what happens in the pause between impulse and action, where real behavior change begins. Through conversations with leading experts in neuroscience, psychology, resilience, and human behavior, you’ll gain practical insight into how the brain shapes reactions, and how small, intentional shifts can interrupt patterns and create lasting change. Because it’s not about willpower…it’s about what you do in the moment the urge hits. Full video episodes available on YouTube  👉 https://www.youtube.com/@pamdwyerspeaker Learn more: https://delaythebinge.com Pam Dwyer | Speaker & Bestselling Author Storytelling that transforms. Healing that lasts. Books + Speaking:  https://www.tpkkconcepts.com/ ⚠️ IMPORTANT DISCLAIMER This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed healthcare provider, therapist, or qualified profe...

    47 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

Delay the Binge™ Podcast explores the moment before the reaction. Season 2 marks the evolution of the show from The Plus One Theory™ Podcast into deeper conversations about habits, burnout, 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 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, and human behavior, we explore why patterns drive behavior, and how small shifts restore choice. 🎥 Full video episodes available on YouTube 👉 Pam Dwyer | Speaker Learn more: DelayTheBinge.com Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

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