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 ·  Video

    When Your Old Life Isn’t Coming Back | Dr. Jeffrey Bone

    What happens when the life you spent years building suddenly disappears? After exposure to black mold led to chronic inflammatory response syndrome and an immune deficiency disorder, psychologist, author and chronic illness mentor Dr. Jeffrey Bone had to confront a painful truth: the life he kept trying to reclaim was not coming back. In this deeply honest conversation, Jeffrey shares the grief of losing both his health and the identity built around who he had once been. He and Pam explore medical trauma, the isolation of invisible illness, the importance of self-advocacy, and why finding the right doctor sometimes requires the courage to walk away from the wrong one. Jeffrey also reveals how curiosity helped him discover parts of himself he had never explored. Poetry led to journals, books, coloring books and eventually his podcast, To the Bone: Conversations on Pain, Illness, and Meaning. This episode is not only for those navigating chronic illness. It is for anyone whose life has changed through loss, caregiving, disappointment, an empty nest, a career transition or a dream that did not unfold as expected. Jeffrey reminds us that healing does not always mean returning to who we were. Sometimes it means grieving what has changed, asking for help and becoming curious about the life that can still be built from where we are now. Connect with Dr. Jeffrey Bone: Website: https://www.drbone.live/ Instagram: https://www.instagram.com/restless.human.studio/ Threads: https://www.threads.net/@restless.human.studio Connect with Pam Dwyer: https://pamdwyer.com/ https://delaythebinge.com/ Your past does not define you. It prepares you. Pause. Choose. Build momentum. Finish stronger. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  2. 2d ago ·  Video

    When “What If?” Becomes Permission to Begin | Brandi Croghan

    What if you did not need certainty before taking the next step? Brandi Croghan, leadership consultant, speaker, founder of The What If Collective, and creator of the What If Mindset, joins Pam Dwyer to explore how two simple words can open the door to courage, connection, and meaningful change. After an unexpected career transition and a difficult personal season, Brandi traveled alone to Spain to walk 116 kilometers of the Camino de Santiago. She began the journey carrying a 16-pound backpack and believing she needed to see the entire path ahead. What she discovered was that she did not have to carry everything, she was walking solo but was never truly alone, and she only needed to take the next step. Pam and Brandi discuss why curiosity is more than asking questions. It is permission to consider another perspective, admit that we do not have every answer, and move through fear without waiting for fear to disappear. They also explore the measurable relationship between connection, belonging, and team performance; why people resist change; how leaders can help people feel seen during uncertainty; and how to recognize when something we once carried has become too heavy to take any farther. This conversation is a reminder that difficult moments do not require false positivity. Sometimes we need to let the moment hurt. We simply cannot build our home there. Then we pause, stay curious, and take the next step. CONNECT WITH BRANDI CROGHAN Website: https://www.thewhatifcollective.com/ LinkedIn: https://www.linkedin.com/in/brandi-croghan-founder-whatifcollective/ Instagram: https://www.instagram.com/therealwhatifcollective/ CONNECT WITH PAM DWYER Website: https://pamdwyer.com/ Delay the Binge™: https://delaythebinge.com/ YouTube: https://www.youtube.com/@PamDwyerSpeaker Pause. Choose. Build momentum. Finish stronger. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  3. 2d ago ·  Video

    When You Realize Your Thoughts Aren’t Always in Charge | Alan Bodnar

    What if the thoughts, emotions, habits, and reactions you identify as “you” are often automatic patterns running outside your awareness? Alan Bodnar, author of The Self-Driving You, joins Pam Dwyer to explain how the brain’s self-driving system generates many of our first responses to life. These patterns can shape our fears, cravings, beliefs, emotional reactions, and sense of identity before the conscious mind has an opportunity to intervene. Alan describes the difference between the automatic system and the conscious “driver” capable of directing attention and choosing an alternative response. He and Pam explore how the pause between impulse and action can help us interrupt patterns, regulate stress, and gradually rewire the brain. They also discuss Quiet Depletion, the effect of chronic stress on the nervous system, and why awareness alone does not create change. Alan shares practical ways to engage the conscious driver through mindfulness, slower breathing, journaling, curiosity, and compassion. In this episode: • Why many thoughts and reactions happen automatically • How patterns become attached to identity • What happens when the conscious driver “takes the wheel” • Why chronic stress keeps the body’s accelerator pressed down • How mindfulness and breath help apply the brake • What it means to drop the story and go to the energy • Why journaling helps reveal patterns • How compassion can be practiced and strengthened • Why lasting change is not about willpower or shame Connect with Alan: Website and The Self-Driving You: https://www.theselfdrivingyou.com/ Instagram: https://www.instagram.com/theselfdrivingyou/ LinkedIn: https://www.linkedin.com/in/alan-bodnar-21bb2513/ Connect with Pam: https://pamdwyer.com/ https://delaythebinge.com/ https://www.youtube.com/@PamDwyerSpeaker Pause. Choose. Build momentum. Finish stronger. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  4. 3d ago ·  Video

    When the Life That Once Fit You Doesn’t Anymore | Dr. Lorea Martínez

    What happens when the work, purpose, or life that once felt right suddenly doesn’t? For Dr. Lorea Martínez, burnout didn’t begin with a dramatic collapse. It appeared gradually. The purpose-driven work she once loved stopped bringing joy. Her creativity dried up. And like many high achievers, when things became harder, her instinct was to push harder. Until she realized the problem wasn’t that she needed to try more. She needed to pause. In this conversation, Lorea and I explore burnout not simply as exhaustion, but as information: a signal that something in our lives may no longer be working the way it once did. Lorea explains why purpose isn't fixed, why rest alone may not be enough, and why the person who chose your path 10, 20, or 30 years ago isn't necessarily the person you are today.  We also explore emotional intelligence, old patterns learned in childhood, self-compassion, boundaries, creativity, and Lorea's HEART in Mind framework. And one idea sits beautifully at the center of this conversation: Emotions are information, not instructions. When we can pause long enough to notice what is happening inside us, name it, and become curious about what it's telling us, we create more choice in what happens next. Lorea describes everyday life as full of opportunities to practice exactly that pause.  This is Episode 17 of Delay the Binge™: The Journey, Week Four: LIVING THE JOURNEY. The goal isn't perfection. It's becoming. Connect with Dr. Lorea Martínez: Website: https://loreamartinez.com/ Book: https://a.co/d/0dylttQM Delay the Binge™ with Pam Dwyer Pause. Choose. Build momentum. Finish stronger. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  5. 3d ago ·  Video

    When You Stop Abandoning Yourself to Keep the Peace with Barb Nangle

    What if keeping the peace with everyone else has been costing you peace with yourself? In this episode of Delay the Binge™, Pam Dwyer talks with boundaries coach, speaker, author, and Fragmented to Whole podcast host Barb Nangle about the connection between healthy boundaries, self-trust, and what Barb calls internal safety. After entering recovery at age 52, Barb began recognizing long-standing patterns of people pleasing, over-responsibility, and self-abandonment. She discovered that creating boundaries wasn’t simply about learning how to say no. It was about learning to have her own back when guilt, discomfort, or someone else’s disappointment showed up. Barb explains why pausing became her most important recovery tool, how curiosity can interrupt self-judgment, why behavior change rarely happens in a straight line, and how boundaries can eventually become so integrated that you no longer have to constantly “set” them. You simply have them.  Pam and Barb also explore people pleasing, nervous-system regulation, connection, self-compassion, and the enormous amount of energy we can reclaim when we stop trying to manage everyone else’s lives and begin paying attention to our own. As Barb puts it, becoming whole means becoming grounded enough in yourself that life may rock you, but it no longer has to shatter you.  Connect with Barb Nangle: Website: https://higherpowercc.com Fragmented to Whole Podcast: https://higherpowercc.com/podcast LinkedIn: https://www.linkedin.com/in/barb-nangle YouTube: https://www.youtube.com/@higherpowercoaching Delay the Binge™ with Pam Dwyer Pause. Choose. Build momentum. Finish stronger. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  6. Aug 25 ·  Video

    When Surviving Isn’t the Same as Recovering with Savio Clemente

    Surviving a crisis and recovering from it are not the same thing. Two-time cancer survivor Savio Clemente joins Pam to explore the invisible period after disruption, when the emergency has passed but your body, clarity, and identity are still finding their way forward. Together, they discuss post-crisis recovery, adaptive resilience, self-forgiveness, intentional silence, and who we become through the experiences that change us. The crisis ends. The treatment stops. Everyone expects you to move on. But internally, you may still be recovering. Savio Clemente is a keynote and TEDx speaker, journalist, board-certified health and wellness coach, bestselling author, and two-time cancer survivor. After experiencing a cancer relapse, stem cell transplant, and 29 days in isolation, Savio discovered that surviving was only part of the journey. In this conversation, Pam and Savio explore: • The hidden post-crisis leadership gap • Why performance doesn’t fail first, clarity does • Healing through silence and stillness • Savio’s ALOHA Reboot • Recognizing early signs of cognitive and emotional depletion • The self-forgiveness many survivors struggle to name • Finding purpose and identity after survival mode • Adaptive resilience and the nonlinear nature of healing PAM’S PAUSE POINT Sometimes the pause isn’t keeping us from moving forward. It is where we become still enough to discover what moving forward should look like. CONNECT WITH SAVIO CLEMENTE Website: https://www.saviopclemente.com Substack: https://substack.com/@thehumanresolve Social media: @thehumanresolve WATCH OR LISTEN https://geni.us/dtb-savio-clemente  THE JOURNEY, WEEK 3: BUILDING MOMENTUM One choice becomes another. https://tpkkconcepts.com/delay-the-binge-the-journey/ Content note: This episode includes discussion of cancer, medical treatment, trauma, and strong language. The experiences shared are personal and should not be considered medical or mental-health advice. Please consult a qualified professional regarding your individual circumstances. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  7. Aug 24 ·  Video

    When Doing More Stops Moving You Forward with Dorota Wasik

    What if the problem isn’t that you aren’t trying hard enough, but that you’ve spent years trying to solve stress by doing more? Dorota Wasik is the founder of Boss Up Your Life and creator of the Regulated Success Method. Alongside her coaching work, she continues to serve in a senior leadership position at a Big Four professional services firm while raising two daughters. Her life remains busy, but busy no longer has to mean chronically stressed. Dorota joins Pam to explain why productivity tools, better organization and another new habit cannot create sustainable change while the nervous system remains in survival mode. She shares how achievement became connected to her identity, why successful women can feel unsafe slowing down, and how small, intentional pauses changed her relationship with leadership, motherhood, stress and emotional eating. Pam and Dorota also explore how stress is shaped by the meaning we attach to an event. A friend who does not acknowledge us, an unopened email or a child’s morning meltdown can activate an old internal story before we consciously understand what is happening. That creates an automatic loop: Situation → Meaning → Emotion → Action The pause places a wedge inside that loop. It gives us enough room to notice what is happening, question the meaning we assigned and choose how we want to respond. You’ll hear: • Why ambitious women often manage stress by adding more • How achievement becomes attached to identity and self-worth • What an unregulated nervous system looks like in everyday life • Why new habits struggle to stick under chronic stress • The connection between stress, autopilot and emotional eating • How micro-pauses support better decisions and stronger leadership • Why calm leadership does not require lowering your ambition • What Dorota’s daughter taught her about regulating her own response • Why accountability can help awareness become sustainable change • How to begin returning to the person beneath the pressure and expectations This episode is part of Week 3: BUILDING MOMENTUM of Delay the Binge™: The Journey. One choice becomes another. WATCH OR LISTEN TO THE FULL EPISODE [ADD DOROTA’S GENIUS LINK] EXPLORE THE COMPLETE JOURNEY https://tpkkconcepts.com/delay-the-binge-the-journey/  BOOK A FREE, CONFIDENTIAL CONSULTATION WITH DOROTA If this conversation left you thinking, “She is talking about me,” Dorota offers a free, confidential consultation to explore what you are experiencing and whether her eight-week Regulated Success Method coaching program may be the right fit. Dorota works with a limited number of private clients each month. The consultation gives you an opportunity to ask questions and explore what support could look like without pressure to commit. Book your free consultation: https://regulatedsuccessmethod.com/book-a-call Dorota also offers free introductory workshops. Follow her on LinkedIn for information about upcoming opportunities. CONNECT WITH DOROTA WASIK Book a free consultation: https://regulatedsuccessmethod.com/book-a-call LinkedIn: https://www.linkedin.com/in/dorota-wasik-60b64350/ CONNECT WITH PAM DWYER Website: https://pamdwyer.com Delay the Binge™: https://delaythebinge.com YouTube: https://www.youtube.com/@PamDwyerSpeaker PJ Hamilton’s Front Porch: https://pjhamiltonauthor.substack.com/ Behind the Mic newsletter: https://newsletter.delaythebinge.com Your past does not define you; it prepares you. Pause. Choose. Build momentum. Finish stronger. This conversation is intended to encourage, educate and invite reflection. It is not a substitute for professional medical, mental health, legal or financial advice. Please seek qualified guidance for your individual circumstances. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ Delay the Binge™ is a trademark of TPKK Concepts LLC © Pam Dwyer. All rights reserved.

  8. Aug 24 ·  Video

    When You Give Everyone Grace Except Yourself with Dr. Melissa Robinson-Winemiller

    Have you spent years extending empathy, grace and understanding to everyone except yourself? Many of us know exactly how to comfort someone else, excuse their mistakes and understand the circumstances behind their behavior. But when we struggle, make a mistake or fall back into an old pattern, that same grace suddenly disappears. Melissa is an emotional intelligence coach, international speaker, author of The Empathic Leader and TEDx Editors’ Pick speaker. In this candid conversation, she joins Pam to explore self-empathy, shame, boundaries, people-pleasing and the hidden emotional weight so many of us carry. Melissa shares how an assault, toxic leadership and the shame that followed affected her body, her music career and the way she saw herself. Her healing required her to understand that although she still had to deal with what happened, she did not cause it, and she did not deserve it. Pam and Melissa also examine the relationship between shame and unhealthy coping, why boundaries require consequences, and how self-empathy creates enough space to recognize a pattern without using that recognition as another weapon against yourself. You’ll hear: • The distinction between being nice and being genuinely kind • Why boundaries without consequences are only suggestions • How childhood survival can lead us to assume responsibility for everything • Why judgment and empathy cannot occupy the same space • How to observe your behavior without dogpiling on yourself • Four steps for developing self-empathy • The difference between a healthy boundary and an isolating barrier • Why caring for yourself first is not selfish • How leaders can balance a cool head with a warm heart This episode is part of Week 3: BUILDING MOMENTUM of Delay the Binge™: The Journey. One choice becomes another. WATCH OR LISTEN TO THE FULL EPISODE [ADD MELISSA’S GENIUS LINK] EXPLORE THE COMPLETE JOURNEY https://tpkkconcepts.com/delay-the-binge-the-journey/ CONNECT WITH DR. MELISSA ROBINSON-WINEMILLER Website: https://eqviaempathy.com/ LinkedIn: https://www.linkedin.com/in/dr-melissa-a-robinson-winemiller-author-speaker-trainer/ YouTube: https://www.youtube.com/@TheEmpathicLeader TEDx Talk: https://www.youtube.com/watch?v=IaoXSEWeILo&t=63s CONNECT WITH PAM DWYER Website: https://pamdwyer.com Delay the Binge™: https://delaythebinge.com YouTube: https://www.youtube.com/@PamDwyerSpeaker PJ Hamilton’s Front Porch: https://pjhamiltonauthor.substack.com/ Your past does not define you; it prepares you. Pause. Choose. Build momentum. Finish stronger. Content note: This episode includes candid discussion of assault, toxic leadership, shame, body image, alcohol and emotional eating. This conversation is intended to encourage, educate and invite reflection. It is not a substitute for professional medical, mental health, legal or financial advice. Please seek qualified guidance for your individual circumstances. 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. Join the Newsletters PJ Hamilton Stories https://newsletter.authorpjhamilton.com/ Inside the Pause™ & Behind the Mic™ https://newsletter.delaythebinge.com/ Books + Speaking https://www.PamDwyer.com/ 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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