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

    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.

    1h 12m

  2. 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.

    44 min

  3. 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.

    57 min

  4. 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.

    34 min

  5. 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.

    54 min

  6. May 27

    Creativity Isn’t a Talent, It’s a Pattern You Unlock | Leslie Grandy | Becoming Series

    Every becoming starts with a moment. Not a dramatic shift, but a quiet realization that something you’ve believed might not be true. In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with returning guest Leslie Grandy, former product executive at companies like Apple, Amazon, and T-Mobile, and author of Creative Velocity, to explore how creativity, curiosity, and problem-solving are not talents reserved for a few… but capacities we all have access to. Together, they unpack what it really means to become, and how the moments we question our identity are often the ones that shape it most. This conversation explores: • why creativity is actually problem-solving in disguise  • how curiosity becomes a professional superpower  • the role of agency in shaping your path  • what happens when you stop waiting for permission  • how AI can be a collaborator, not a replacement  • why ambiguity can be freeing instead of frightening  • the connection between becoming and self-trust  • how to stay open instead of defaulting back to old thinking And most importantly… 👉 how to recognize the moment where everything can change. Because becoming doesn’t happen all at once. It happens in the moment you see yourself differently.  🔗 CONNECT WITH LESLIE GRANDY Website 🔗 CONNECT WITH PAM DWYER Website Youtube Channel Book a call 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.

    51 min

  7. May 26

    How High Achievers Burn Out (And the Small Shift That Changes Everything) with Erin Treacy | Becoming Series

    Burnout doesn’t happen all at once. It builds quietly, through patterns we don’t question, signals we ignore, and moments we move through too quickly. In this episode, Pam Dwyer talks with leadership coach Erin Treacy about what really drives burnout in high performers, and why the most important moment isn’t the burnout itself, but the moment right before the automatic response. Erin shares her personal experience managing multiple businesses, raising a blended family, and pushing through physical warning signs her body used to force her to stop. Together, they explore how small, intentional pauses create clarity, shift behavior patterns, and lead to sustainable success. 🔗 Connect with Erin Treacy: Website: https://coacherintreacy.com LinkedIn: https://www.linkedin.com/in/erin-treacy/ Facebook: https://www.facebook.com/coacherintreacy Instagram: https://www.instagram.com/coacherintreacy 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.

    54 min

  8. May 19

    Why You Still Feel Exhausted (Even When You’re Doing Everything Right) |Jessica Van Antoine | Becoming Series

    Burnout doesn’t happen all at once. It builds quietly… until your body forces you to listen. In this episode of the Delay the Binge Podcast Becoming Series, Pam Dwyer sits down with functional diagnostic nutrition practitioner Jessica Van Antoine to explore the moment everything changed, when pushing through stopped working, and listening became the only way forward. This conversation goes beyond mindset. It’s about the body. The signals. And the moment you realize something deeper needs your attention. You’ll learn: • The early burnout signals most women ignore  • Why your body is like a “bank account” (and what happens when it’s depleted)  • How high-performing women unknowingly push themselves into imbalance  • Why habits like sugar, caffeine, or overworking are signals—not failures  • The connection between gut health, hormones, and emotional patterns  • How to pause long enough to understand what your body is asking for This is a Becoming conversation. The moment where awareness replaces force…and you begin to shift from pushing through → to supporting yourself differently. Because the goal isn’t to do more.  It’s to become someone who listens sooner. 🔗 Connect with Jessica Van Antoine If this conversation resonated, you can learn more about Jessica’s work here: 🌐 Website: https://phoenixfunctionalhealth.com/ 🔗 LinkedIn: https://www.linkedin.com/in/jessica-van-antoine-fdnp/ 🎙️ Stay Connected with Pam ✨ Podcast + resources: https://DelayTheBingePodcast.com  📩 Join the newsletter: 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.

    57 min
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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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