Delay the Binge Podcast | The Moment Before the Reaction

Pam Dwyer
  • 5.0 (6)
  • Mental Health
  • Updated Weekly

Because we all have patterns we run to when life gets hard. Delay the Binge™ Podcast is about the pause before the reaction. If you've ever found yourself emotionally eating, overworking, people-pleasing, overthinking, overspending, scrolling, shutting down, or repeating patterns you wish you could change, you're not alone. Hosted by speaker, author, and storyteller Pam Dwyer, Delay the Binge™ explores the hidden patterns that shape our choices, relationships, habits, and lives. Through conversations with experts in psychology, neuroscience, resilience, behavior change, nervous system regulation, and personal growth, you'll learn practical ways to recognize triggers, interrupt automatic reactions, and make more intentional choices. Because the binge is rarely just about food. It can look like: • Overworking• Overcommitting• People-pleasing• Emotional reacting• Emotional shutdown• Perfectionism• Scrolling and numbing behaviors• Stress-driven habits• Burnout and Quiet Depletion This podcast isn't about willpower or shame. It's about awareness, choice, and hope. Because your past does not define you. Your story matters. And there is hope. Full video episodes available on YouTube @PamDwyerSpeaker Learn more at DelayTheBinge.com

  1. 2d ago

    The Hidden Cost of Blending In | Wendy Kim

    What happens when you spend years blending in instead of fully being yourself? In this powerful episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with keynote speaker, leadership coach, and bestselling author Wendy Kim for a deeply honest conversation about intuition, self-trust, identity, and the hidden emotional cost of staying quiet in rooms that were never built for you. Wendy shares her journey from working in the male-dominated tech and gaming industry, where she learned it felt safer to silence her voice, to building a successful coaching and speaking career helping others follow what she calls “the pull.” Together, Pam and Wendy explore: • Why women learn to shrink themselves early in life  • The emotional exhaustion of constantly blending in  • How fear and overthinking disconnect us from intuition  • Why small “micro moments” matter more than giant life changes  • How to recognize the next right step  • The connection between burnout, people pleasing, and losing your voice  • How to stop overriding what your gut already knows This conversation is a powerful reminder that the voice you’ve been holding back never actually disappeared. It’s still there. 🔗 CONNECT WITH WENDY KIM Website: https://www.beyondblendingin.com/  Facebook: https://www.facebook.com/beyondblendingin/ LinkedIn: https://www.linkedin.com/in/wendy-kim/ Instagram: https://www.instagram.com/beyondblendingin Amazon Author Page: https://www.amazon.com/Wendy-Kim/e/B07FZ8LDLC?ref=dbs_p_ebk_r00_abau_000000 Send us Fan Mail Support the show 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.

  2. Jul 9

    Why Women Feel Exhausted in Midlife (It’s Bigger Than Menopause) | Claudia Taboada

    What if the reason you feel exhausted, disconnected, overwhelmed, or emotionally “off” isn’t because you’re failing… but because your body is going through a major transition no one prepared you for? In this powerful episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Claudia Taboada — The Midlife Success Mentor™ — to discuss the hidden impact of menopause, muscle loss, burnout, brain fog, emotional depletion, and why so many women quietly stop recognizing themselves in midlife. Together, they explore: • Why menopause is much bigger than hot flashes • The silent symptoms women are rarely warned about • Why muscle is essential for metabolism, brain health, longevity, and strength • How chronic stress and caregiving create Quiet Depletion • The connection between movement, mindset, and mental clarity • Why women over 45 need more protein than they realize • Small “micro steps” that help women rebuild trust in themselves • Why it’s never too late to become strong again Claudia also shares the deeply personal story of how her mother’s struggle with obesity, muscle loss, and poor health shaped her mission to help women reclaim their strength before it’s too late. This conversation is about much more than appearance. It’s about becoming strong enough to fully live the life you still have ahead of you. 🎁 FREE GIFT FROM CLAUDIA: Eat More Protein Guide  🔗 CONNECT WITH CLAUDIA TABOADA  Website: https://claudiataboada.com/  Instagram: https://www.instagram.com/themidlifesuccessmentor/  LinkedIn: https://www.linkedin.com/in/claudia-taboada-216a901bb/  YouTube: https://www.youtube.com/@MidlifeRevolutionbyCla-nb6js Send us Fan Mail Support the show 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.

  3. Jul 2

    You're Not Broken, You're Running a Pattern | Rebuilding Self-Trust with Katie Ruffino

    Most people don’t struggle because they don’t know what to do. They struggle in the moment…they don’t trust themselves enough to do it.  In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Katie Ruffino to explore what’s really happening beneath patterns like overeating, indecision, and self-sabotage. This conversation goes beyond behavior. It gets to the root: 👉 the unconscious patterns  👉 the beliefs running in the background  👉 and the moment you override yourself Katie shares how self-trust isn’t something you either have or don’t… It’s something you build, through awareness, through the body, and through small, real-time decisions. What You’ll Learn  why you’re not broken, you’re running a pattern  what’s actually happening when you “know what to do” but don’t do it  how food acts as a mirror and messenger the connection between self-worth and behavior patterns  why willpower doesn’t work (and what does)  how to shift from judgment → curiosity  Katie’s 4-step Trust Your Gut framework how to build self-trust in everyday moments Key Takeaway There is nothing wrong with you. You’re not failing…you’re just running a pattern. And patterns can change.  Connect with Katie Ruffino 🌐 Website: https://sunnysidekt.com/home 📄 Brainz Magazine: https://www.brainzmagazine.com/executive-contributor/catherine-katie-ruffino 📺 YouTube: https://www.youtube.com/@katieinthekitchenbysunnysidekt 📸 Instagram: https://www.instagram.com/bycatherineruffino 📘 Facebook: https://www.facebook.com/sunnysidekt 🔗 LinkedIn: https://www.linkedin.com/in/catherine-katie-ruffino-pa-c-mpas-511aa418a/ 🌿 Linktree: https://linktr.ee/sunnysidekt ✉️ Substack: https://substack.com/@catherineruffino Connect with Pam Dwyer 🌐 https://www.tpkkconcepts.com/ 📬 Newsletter: https://newsletter.delaythebinge.com/ 📖 PJ Hamilton Stories: https://newsletter.authorpjhamilton.com/ If this episode resonated with you, share it with someone who needs to hear it.  And remember... You don’t need to fix everything. You just need to recognize the moment you’re in…pause…and choose differently. Send us Fan Mail Support the show 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.

  4. Jun 25 ·  Video

    Why You Can’t Say No (Even When You Want To) | The Mental Boardroom with Dana Skaggs

    Most people don’t struggle with boundaries because they don’t know how to say no. They struggle because in the moment…something else takes over. In this episode of the Delay the Binge Podcast, Pam Dwyer sits down with psychotherapist and “Queen of Boundaries,” Dana Skaggs, to unpack what’s really happening beneath burnout, people-pleasing, and overgiving. This isn’t about willpower. It’s about understanding the internal patterns, often rooted in past experiences, that show up in real time and override your ability to choose differently. And more importantly… how to interrupt them. In this episode, we explore: • why high performers burn out, and how boundaries help you play the long game  • the biggest myths about boundaries (and why they’re not walls)  • the “mental boardroom” and how to stay in the CEO seat  • the yard and fence analogy for understanding what’s yours, and what isn’t  • how trauma responses (fight, flight, freeze, fawn) show up in everyday decisions  • what’s really happening during an amygdala hijack, and why logic isn’t enough  • how we train people to treat us (without realizing it)  • simple, practical ways to start setting boundaries, without blowing up your relationships  • how to recognize safe vs. unsafe people in your life The takeaway: You don’t have to fix everything. You just have to pause long enough to notice what’s happening…  and choose what actually serves you. That’s where the shift begins. Connect with Dana Skaggs: 🌐 Website: https://danaskaggs.com 🧠 Discover Your Boundary Style:  Take Dana's free Boundary Quiz: https://danaskaggs.com/quiz 🔥 Phoenix and Flame Podcast: https://phoenixandflame.com 💼 Therapy Practice: https://danaskaggstherapy.com 🔗 LinkedIn: https://www.linkedin.com/in/danabskaggs-speaker 📘 Facebook: https://www.facebook.com/dana.b.skaggs 📸 Instagram: https://www.instagram.com/dana.b.skaggs/ ▶️ YouTube: https://www.youtube.com/@queenofboundaries Stay connected with Pam: Inside the Pause (weekly insights + early access):  https://newsletter.delaythebinge.com/ PJ Hamilton Short Stories (every Tuesday):  https://newsletter.authorpjhamilton.com/ If this conversation resonated with you, share it with someone who might need it. Because sometimes the shift starts with hearing something you didn’t have words for before. Send us Fan Mail Support the show 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.

  5. Jun 17

    It’s Not Your Team… It’s Your Environment | Tanu Tiwari

    Most leaders believe disengagement is a performance problem. But it’s often an environment problem. In this episode, Pam Dwyer sits down with leadership strategist and author Tanu Tiwari to explore how leaders unintentionally create microcultures that either activate initiative, or slowly shut it down. Tanu shares how everyday leadership behaviors, patterns, and blind spots shape team engagement, and why awareness is the key to changing everything. Because people don’t disengage randomly. They respond to the environment around them. What you’ll learn: • why disengagement is created, not random  • how leaders unknowingly shape team behavior  • the concept of microcultures and leadership environments  • why “performing but not thriving” matters  • how pressure gets passed down through teams  • why employees begin managing their managers  • the hidden cost of fear-based leadership  • how identity and labels influence leadership style  • why leaders lack feedback loops, and how to fix it  • how small shifts create better performance 🔗 Connect with Tanu Website: https://theconsciousleaderco.com/ Instagram: http://instagram.com/coachtanutiwari TikTok: https://www.tiktok.com/@coachtanutiwari Stay Connected 👉 https://newsletter.delaythebinge.com 👉 https://www.tpkkconcepts.com Send us Fan Mail Support the show 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.

  6. Jun 11

    Why You’re Always Tired (It’s Not Discipline) | Lauren Callahan | The Return Series

    You’re doing everything right. Eating better. Trying to stay consistent. Pushing through. And you’re still exhausted. In this episode, Pam Dwyer sits down with integrative wellness consultant Lauren Callahan to explore the real reason so many high-achieving women feel tired, foggy, and unable to follow through. It’s not a discipline problem. It’s a capacity problem.  This conversation is part of The Becoming Series: The Return, where awareness becomes application. Lauren shares how improving gut health and prioritizing a “fiber first” approach can dramatically improve energy, mood, and clarity—without restriction or burnout. KEY TAKEAWAYS  Why you feel exhausted even when “everything is normal”  The difference between burnout and quiet depletion  How gut health impacts energy, mood, and hormones  Why most women are focusing on the wrong nutrients  A simple starting point to improve energy today  How to stop the cycle of pushing through exhaustion LINKS Genius Link: https://geni.us/dtb-lauren-callahan Lauren Callahan:  https://www.laurenbcallahan.com Instagram:  https://www.instagram.com/laurenbcallahan Facebook:  https://www.facebook.com/LaurenCallahan Newsletter (Inside the Pause):  https://newsletter.delaythebinge.com Send us Fan Mail Support the show 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.

  7. Jun 4

    Finding Your Way Back to Yourself with Dr. Kate Steiner | The Return

    Most people don’t realize they’re burned out…because it doesn’t always look like burnout. It looks like showing up.  Getting things done.  Checking all the boxes. But underneath…something feels off. In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Dr. Kate Steiner to explore the concept of quiet burnout, the slow, subtle disconnection that builds over time. This conversation isn’t about dramatic breakdowns. It’s about the small, everyday moments that quietly drain you…and how to find your way back. What You’ll Learn:  the difference between burnout and quiet depletion what “burn events” are and how they impact your day  why pushing through actually makes things worse  how micro-recovery moments change everything  the connection between the pause and nervous system regulation  why motivation isn’t something you wait for, it’s something you create  how small, daily steps rebuild momentum  what it really means to “become” yourself again Key Takeaway You’re not broken. You may just be disconnected. And the way back isn’t fixing everything all at once—  it’s learning how to pause, reconnect, and choose differently…  one moment at a time.  Connect with Dr. Kate Steiner Website: https://drkatesteiner.com Instagram: @drkatesteiner Podcast: Feeling Crispy: From Burnout to Recovery Connect with Pam Dwyer 🌐 https://www.tpkkconcepts.com/ 📬 Newsletter: https://newsletter.delaythebinge.com/ 📖 PJ Hamilton Stories: https://newsletter.authorpjhamilton.com/ If this episode resonated with you, share it with someone who might need it. And remember, You don’t have to fix everything. You just have to pause long enough to choose differently. Send us Fan Mail Support the show 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.

  8. Jun 2

    Stop Forcing It | Justin Michael | Becoming Finale

    Most people don’t struggle because they don’t know what to do. They struggle in the moment  they don’t follow what they already know. In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Justin Michael, 10X bestselling author and executive coach, to explore what’s really driving behavior beneath the surface. This conversation is inspired by his latest book: 📘 Rewriting the Law of Attraction: Stop Manifesting, Start Becoming 👉 https://a.co/d/09O7g2rx Inside this conversation: • the difference between manufactured vs surrendered manifestation  • why people repeat patterns even when they know better  • how identity shapes behavior more than strategy  • what happens when you attach meaning to failure  • the internal dialogue that keeps people stuck  • why serving others shifts everything  • how high performers handle pressure differently  • the moment where you either react… or choose differently 📚 Books & influences mentioned: • The Surrender Experiment – Michael A. Singer • The Untethered Soul – Michael A. Singer • Psycho-Cybernetics – Maxwell Maltz • The Go-Giver – Bob Burg • Concepts popularized by Rhonda Byrne One of the most powerful truths from this episode: 👉 You don’t lose self-trust all at once…you lose it in small moments where you override what you already know. 🎧 Listen now, and start noticing your moment. https://geni.us/dtb-justin-michael  Send us Fan Mail Support the show 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.

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About

Because we all have patterns we run to when life gets hard. Delay the Binge™ Podcast is about the pause before the reaction. If you've ever found yourself emotionally eating, overworking, people-pleasing, overthinking, overspending, scrolling, shutting down, or repeating patterns you wish you could change, you're not alone. Hosted by speaker, author, and storyteller Pam Dwyer, Delay the Binge™ explores the hidden patterns that shape our choices, relationships, habits, and lives. Through conversations with experts in psychology, neuroscience, resilience, behavior change, nervous system regulation, and personal growth, you'll learn practical ways to recognize triggers, interrupt automatic reactions, and make more intentional choices. Because the binge is rarely just about food. It can look like: • Overworking• Overcommitting• People-pleasing• Emotional reacting• Emotional shutdown• Perfectionism• Scrolling and numbing behaviors• Stress-driven habits• Burnout and Quiet Depletion This podcast isn't about willpower or shame. It's about awareness, choice, and hope. Because your past does not define you. Your story matters. And there is hope. Full video episodes available on YouTube @PamDwyerSpeaker Learn more at DelayTheBinge.com

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