Become a Confident Eater: Overcome Overeating, Establish Healthy Eating Habits

Today you'll get to hear from Confident Eater Program client, Jen, as she shares how she went from standing at the counter stress eating to actually enjoying her food. After years of trying to stop overeating on her own, she had a moment that made her realize she couldn't wait any longer to heal her relationship with food.Join us to hear…Where fear of hunger stems from & how she overcame itWhy calorie counting & intermittent fasting weren't enough to stop overeatingWhat helped her stop mindlessly snacking after workHow she overcame her fear of keeping “trigger foods” like Oreos and Costco-sized chips in the houseHow binge eating recovery improved not just her eating habits, but also her finances, time management, and self worthIf you've ever struggled with compulsive eating, food obsession, or emotional eating, this episode is full of relatable stories and hope. Jen proves that lasting change is possible and so worth it.

Today I chat with Confident Eater Program client, Lauren, who had truly tried EVERYTHING to stop binge eating.Bariatric surgery, outpatient therapy, having her husband hide food, and every diet under the sun from cabbage soup to whole 30.Lauren opens up about her life changing experience combining the CE Program with GLP-1 medications (Wegovy) and the exact mindset shifts that allowed her to stop binge eating for good.You'll learn:Why traditional therapy didn't work for LaurenThe tactics she used to reconnect with her hunger & fullnessHow she made peace with tiramisu (yes, it's still in her freezer!)Why accountability changed everything for herWhat made the Confident Eater Program different than anything she's ever triedWhether you're curious about GLP-1 medications or just feel hopeless about food right now, Lauren's story is a powerful reminder that it's never too late to heal your relationship with food.

If you've recently stepped on the scale and seen your highest weight ever, this episode is for you. I share my personal story of hitting rock bottom, the panic that followed, and the mindset shifts that helped me move forward without shame, crash dieting, or harsh punishment.You'll learn:Why taking panicked actions will lead to panicked resultsWhat hitting your highest weight might actually be telling youSteps on how to not binge eat and make helpful changes to your eating habitsUsing this moment as your turning point towards success

Do you feel like you're doing all the things to stop binge eating but nothing sticks? Maybe you've created a meal plan, started tracking calories, journaled, or followed all the Instagram accounts for tips with no long term results.Then mindset could be your missing key to food freedom.You'll learn…Why actions alone won't create lasting changeHow your thoughts and feelings drive binge eatingReal-life mindset examples (and how to shift them)

In this candid conversation, I team up with speaking and communication coach, Jen Oliver, to explore the powerful connection between tuning into your body and finding your voice. We talk about people pleasing, setting boundaries around food, and how ignoring your body leads to disconnection.If you've ever struggled to say no to food you didn't want (or yes to food you did), or found yourself shrinking your truth to avoid discomfort, this episode is for you.You'll Learn:Why listening to your body builds confidence with food and communicationHow to speak up without guilt, especially around food choicesWhat emotional discomfort really means and how to sit with itHow people pleasing shows up in your eating habitsThe simple mindset shift that makes boundaries easier to holdJen Oliver coaches women to speak with impact and is highly effective at helping her clients show up REAL while leveraging their story, mission, and embodiment to exert powerful influence. Jen enters her 4th season as an Executive Producer, Director of Curation and Speaker Coach for TEDxFolsom and contributes to other U.S. based speaking events. She is also a force behind WomanSpeak™ - an internationally recognized body of work teaching the art and soul of public speaking. Jen hosts the Listen for REAL podcast and is currently co-founding a platform that equips and supports women as they explore their inner world, unearth their truest voice, and then speak with a new level of confidence.Jen Oliver's Resources

Have you ever thought “I can't listen to my body because I'll overeat”?Let's dispel this thought!Your unique body has evolved over 1000's of years to perfect your hunger & fullness signals. They might feel whisper quiet right now, but you can get back to listening to them so you can become a normal, natural eater!You'll learn…Why your signals might feel "off" (and how diet culture plays a role)What it really means to listen to your body, not your mindHow to start tuning back in to your body, even if it's been decadesWhy your body does know what it needs (yes, even around Oreos and Cheez-Its)Simple practices to relearn your intuitive eating cues

You can choose to eat 1 cookie and whether or not you feel satisfied by it, is determined by whether you make that decision from a place of love or fear.Today you'll learn…The difference between love-based and fear-based eating choicesHow fear leads to guilt, restriction, and binge eating A simple question to ask yourself before every meal

Most people believe that avoiding their binge triggers like certain foods, social situations, or emotional stressors is the best way to stay in control.But in reality, avoiding triggers actually makes binge eating worse.In this episode, you'll learn…the problem with avoiding triggersthe science behind rewiring your brain to stop binge eatingthe right way to face your triggers without spiraling into a binge

Do you find yourself eating past fullness, even when you know you're not physically hungry?Maybe you finish your meal and still feel the urge to grab something sweet, or you eat until you're stuffed and then wonder why you couldn't just stop.When you understand why you're eating past fullness, you can start making changes that actually work.In this episode, we're breaking down four common reasons why you eat past fullness and practical strategies to help you stop overeating

Have you ever realized how your eating habits were shaped by your parents—or even generations before them?Maybe it hit you while on vacation with family or when you noticed the same patterns showing up in your own kids.In this episode, I chat with Jessica Setnick, an eating disorder specialist and creator of Healing Your Inner Eater Workbook, to explore how our upbringing influences our relationship with food and how to break free from unhelpful patterns.What You'll Learn:How childhood experiences and parents shape eating behaviorsWhy so many of us struggle with breaking generational food patternsPractical ways to foster a healthy relationship with food for kids and yourself

Missing the body you used to have in the past? Or from being on a restrictive diet?Maybe you're holding onto a fantasy of what you wish your body would look like.In this episode, we're diving deep into body grief—the mourning of unrealistic body standards—and how to let go of the pressure to look a certain way.I cover…Why the ultra-thin ideal is unrealistic and rooted in diet cultureHow body grief shows upWhy a smaller body doesn't actually make your life betterHow to find true confidence at any size

Do you ever feel like the urge to eat just happens so FAST?Where you feel the desire for food and next thing you know you're already done with the binge?I want you to create a challenge for yourself to PAUSE and create space to come back into your higher brain that knows you don't really want to overeat.Today I cover…What's happening when you act on the urge to binge quicklyWhy sitting with binge urges is the key to rewiring your brain How to create your own urge challenge

Do you feel like you just want to eat more, more, more?Today I'm sharing a quick and easy science-based technique to feel more satisfied with less.I cover: the research study done with m&m's and visualization how to apply this psychology to help you stop overeating and decrease excess desire for food

Do you feel like you just want to eat more, more, more?Today I'm sharing a quick and easy science-based technique to feel more satisfied with less.I cover:the research study done with m&m's and visualizationhow to apply this psychology to help you stop overeating and decrease excess desire for food

You know that voice in your head that seemingly yells at you to “Eat now!”? These strong cravings are your urges, which are a feeling of desire for more food than your body needs. While you might feel out of control around your food urges, the truth is you are in charge and have much more power than you think. Today, I'll cover… What urges to binge are and what they are NOT Why you get urges to binge How the binge eating habit loop works What to do when you get an urge to binge

Today I've brought on my brother, Owen, to describe how he eats as a natural, intuitive eater. If you've ever wondered “how do I just eat normally?” this is a must listen! We go over… What's a typical day of eating like as an intuitive eater? Do you graze or snack? How do you decide what and when to eat? What do you do if you overeat? How do you think about your body?

Come hike with me in Hawaii as I discuss how to stop self-sabotaging your eating habits! In this episode, we explore how self-sabotage is your brain's way of keeping you “safe” during change. You'll learn: The hidden causes of self-sabotage Why allowing both positive and negative emotions is key to overcoming binge eating The superglue power of celebrating small wins to rewire your brain Why life gets to be good for you—and how to believe it

Today let's tackle a challenge so many struggle with: nighttime eating. Whether you're overeating after dinner or find yourself snacking out of habit or boredom, I'll give you actionable tips to help you break the binge cycle. You'll learn.. - Why nighttime eating happens (it's not just about willpower) - The biological, emotional, and habitual triggers behind nighttime overeating - 5 simple habits to stop eating at night and start building healthier routines

Today we welcome special guest Cynthia Coufal, Teen Anxiety Coach, to discuss strategies for managing anxiety related to food and eating habits. Cynthia shares her personal journey with binge eating and provides practical tips to handle emotions productively. We cover various techniques to process emotions like anxiety, urge control, and the importance of incremental exposure to trigger foods to build confidence and reduce fear. Listen to learn… What it actually means to allow emotions Why anxiety is not a bad thing Practical strategies for anxiety and sitting with discomfort How to deal with anxiety around food using exposure therapy Cynthia Coufal is a Teen Anxiety Coach. She has a podcast and YouTube channel called The Teen Anxiety Maze. Cynthia spent 31 years as a teacher and school counselor in Public Schools. She started a podcast during the pandemic to reach her students since she couldn't see them face to face. This led to her wanting to have a broader audience than just the students in her school building. Cynthia now has clients around the US and listeners all over the world. Cynthia is YouMap®Assessment Certified. She uses the profile to help young people understand what their strengths, values, preferred skills, and interests are. This helps them find their WHY for tackling anxiety. Find Cynthia at:

Do you ever feel frustrated or ashamed because you're still struggling with your eating habits? Are you feeling impatient that you're not “there” yet as a natural eater? In this episode, we dive into why rushing your journey to stop binge eating only leads to more stress—and how to embrace patience, resilience, and self-compassion along the way. You'll learn… Why the thought “I should be further along” actually holds you back How unrealistic timelines and diet culture's quick-fix promises create unnecessary pressure The importance of acknowledging slow, steady progress—even if it's not linear How resilience, curiosity, and celebrating small wins can transform your relationship with food Why everyone's journey is unique, and comparing yourself to others does more harm than good

Today, I interview my client Jerrel and his story with food before & after the Confident Eater Program! Jerrel is a nurse and always felt like he had a chaotic relationship with food. After struggling with secret eating, he realized his values around food weren't aligned with his actions and that's when he started working with me 1:1. Listen along to hear how he went from 5x a week overeating to ZERO plus… The common mental justifications used to cope with urges Letting go of the binge/restrict cycle with sugar How he got rid of his fear of hunger

In order to stop emotional eating, you need to understand the concept of contrast in life. We can never be 100% happy and if you try, you will be left disappointed and going to food to escape the sadness. In this episode, we'll explore how contrast—the highs and lows, the positive and negative—plays a vital role in our emotional and eating experiences. You'll learn: Why contrast is key to appreciating both life and food How accepting negative emotions can help you stop emotional eating The common mistake of trying to “fix” sadness instead of learning to feel it Why emotional eating often takes the place of other habits like drinking or smoking

Do you ever wish you could sit down with a natural eater, someone who has never dieted or struggled with their weight, and ask them questions? This is what I've done today with one of my best friend's, Zareen! Zareen has been naturally thin with a healthy relationship with food her whole life. You will get a first hand account of how she thinks about eating and her body. This has been my favorite episode to date and a must listen for anyone wanting to stop overeating and become a confident eater!

Have you ever thought about cutting out gluten, dairy, or another food group to stop binge eating? Or maybe you need to cut something out for medical reasons. I'm diving into my experience working with a functional nutritionist for acne and how it impacted my relationship with food. I cover… my holistic acne healing journey when you should and shouldn't cut out food groups my top tips and lessons when eliminating a food group how to not feel restricted or deprived

Happy Thanksgiving Confident Eaters! Special occasions and holidays are often linked to overeating. And the truth is natural eaters DO overeat every now and then. The difference is that they do it intentionally. So is it okay to sometimes overeat? How do natural eaters navigate the abundance of delicious foods? Today's episode covers… What is intentional overeating? 3 steps to intentionally overeat for the right reasons Why guilt does more harm than the food itself How to enjoy holiday meals without derailing your progress

Pamela H Reed is a certified Christian life coach and financial strategist dedicated to helping people reach their goals and live their best lives. With years of experience in government service and a passion for wealth building through real estate and stock investing, Pam empowers individuals to overcome financial obstacles and create lasting wealth. Today we cover… removing shame around money and debt our first time experience investing in coaching 3 practical budgeting strategies how to not feel restricted on a budget (and while eating) Find Pam here Podcast: Confident Steps to Financial Freedom Instagram Facebook

Brooke made a promise to herself when she joined the Confident Eater Group- this was the last program she'd ever spend money on. And she was right. She was doing Noom at the time she found me and after 8+ years of dieting, she knew she needed something completely different to stop overeating for good. Listen to her story to hear… Does Noom actually work? Her favorite thoughts to use when getting an urge to eat How we used visualization to stop snacking at night The tip that helped her learn enjoy mindful eating

We've officially entered the holiday season—a time of joy, celebration, and… stress.

The Confident Eater Small Group is CLOSING for enrollment on November 19th! This is where you will stop binge eating & overeating permanently by rewiring your brain to feel in control around any food. Tune in for all the juicy details and FAQ's! Book a free consultation call HERE: Register for the “6 Essential Steps to Stop Binge Eating” free workshop HERE:

All or nothing thinking around food will keep you stuck overeating and binge eating for much longer than you need to. This mindset takes food choices to the extreme, such as labeling foods as “good” and “bad” or thinking “I've ruined it, might as well keep going.” Today I cover… how to spot those sneaky thoughts that lead to a binge why all or nothing thinking happens 3 steps to stop all or nothing thinking

Today I'm joined by Jewel Hohman, a Connection Coach. If you are overeating food at parties to escape social anxiety or want to learn how to connect deeper with others for a happier life, this episode is for you. We cover… What social anxiety actually is Overcoming perfectionism in social situations and around food How to build meaningful connections The true importance of deep friendships and how they can improve your health Jewel Hohman is a future therapist, an overly certified coach, and a human-connection obsessed, imperfect human. With a degree in psychology and sociology, a pending master's, and over 4000 hours coaching on connection, Jewel combines Evidence-Based Self Help and the latest friendship research to help people feel delightfully authentic in social settings and make their friendships more meaningful. In a post-pandemic world where millions are lonelier and more disconnected than ever, this conversation is urgent but mostly ignored, and Jewel is on a mission to change that! Find Jewel here:

There's a lot of controversy around processed foods in binge eating recovery. I am always an advocate for learning how to find moderation around all foods. So how do we do this with processed foods? Are they addictive? Can you really eat processed foods intuitively? Today I will cover… What are processed foods? How your thoughts and mindset contribute to food addiction Unraveling the study that sugar is more addictive than cocaine 3 factors that make you feel more addicted to processed foods

Listen to the 5 Day Mindful Eating Challenge to Stop Binge Eating! Today you'll learn overcoming obstacles- tackling the common barriers to food freedom and staying on track.

Listen to the 5 Day Mindful Eating Challenge to Stop Binge Eating! Today you'll learn how to use mindfulness to stop a binge- a surprising technique that works.

Listen to the 5 Day Mindful Eating Challenge to Stop Binge Eating! Today you'll learn my mindful meal guidelines- the secret blueprint I give my clients.

Listen to the 5 Day Mindful Eating Challenge to Stop Binge Eating! Today you'll learn an interactive mindful eating experiment- do a hands on practice session where we savor a small piece of food together.

Listen to the 5 Day Mindful Eating Challenge to Stop Binge Eating! Today you'll learn the science behind mindful eating- your mindful eating 101 and why it's a game-changer!

If you look around at the natural eaters in your life, you'll notice that they are very selective about what foods they eat and why. However, binge eaters and overeaters tend to say yes to any and all foods because they're operating from a diet brain in a scarcity mindset. What if you started to only eat foods that were worth it to you? Today I cover… raising your food standards to be pickier why getting pickier with your food can help you stop overeating how to be a food minimalist Register for the 5 Day Mindful Eating Challenge HERE

Having a bad body image day? These moments happen to everyone now and then. It's okay to not love your body 24/7, but we can learn how to respect ourselves through body image thoughts. Listen today for a loving pep-talk to help get you out of the negative body thoughts and self criticism. Register for the 5 Day Mindful Eating Challenge HERE

How I made brownies this week without binge eating them! You deserve to peacefully enjoy baked goods and have them in the house without constant anxiety of overeating too. So today I'm covering… my personal struggle with baked goods why baked goods can feel especially hard to have in the house 5 practical strategies to eat baked goods like a natural eater what to do when you have leftovers

Do you ever feel like your brain lies to you about food? When you get an urge to binge, do you start to think that binge eating will be fun, exciting, pleasurable, and something you want to do? Yet you finish binge eating only to realize you're in pain with regrets again. It's time to start telling yourself the truth about overeating food. In today's episode you'll learn: why you keep falling for your lower brain's lies how to decide if you ACTUALLY want the food or not a powerful visualization technique to remember how food makes you FEEL You'll definitely want to save this episode to listen to again!

Dr. Orlena trained as a medical doctor in the UK. She is now a wellness motivator coach. She's famous for helping women to transform their lives so that they feel fit, toned and vibrant in a way that they enjoy that works for them. (Without counting calories or depriving themselves.) Tune in to learn… Overcoming obstacles around creating healthy habits Finding time for yourself as a mom The truth about discipline The importance of systems and routines Grab a free copy of Dr.Orlena's book HERE   Listen to Dr.Orlena's podcast Fit and Fabulous at Forty and Beyond

Today I dive into our food urges and why they are not inherently problematic. I talk about a recent birthday experience with an intuitive eater who listens to his body's signals and makes decisions based on fullness rather than desire. I cover: the difference between having urges and acting on them how accepting desire for food makes it easier to stop binge eating why you are already capable of sitting with desire for food

Today I interview my client Rachel about her success story in the Confident Eater Program. Rachel opens up about her journey as a personal trainer struggling with overeating. She was so frustrated that she knew exactly what she ”should” be eating, but still felt something was missing. We cover: Why she chose to join the Confident Eater Program as a personal trainer Her experience with the trigger food process How mindful eating changed her entire life The positive impact this journey's had on her relationship with her boyfriend

Listen in to get the details on the limited-time opening of the Confident Eater Group to stop overeating permanently. We close August 23rd at midnight.

Have you ever thought “my eating habits aren't THAT bad?” I see so many people thinking they aren't struggling enough to prioritize their eating. But the truth is, we live in a culture of disordered eating. And you DESERVE to feel amazing around food! I'm here to empower you to see the possibilities of food freedom no matter what your struggle looks like now. I cover… my personal eating disorder therapy experience understanding the eating disorder criteria the importance of addressing overeating and binge eating early on overcoming the cultural norms of diet culture, disordered eating, and weight obsession FREE WORKSHOP- 6 Essential Steps to Stop Binge Eating GROUP PROGRAM- Closing August 23rd For more brain-based eating tips:

Good and bad. Healthy and unhealthy. Safe and unsafe. Okay and off limits. These are all categories that can keep us stuck in diet mentality and overeating. So if we shouldn't label foods good or bad, how do we describe our food choices? Today I cover… The impact of food labels on our mindset How to look at foods on a spectrum instead of black and white Understanding what healthy really means What to label foods instead

I'm ALWAYS hungry! Ever said these words before? Where you just feel like a bottomless pit needing food? Today I discuss causes and solutions for constant hunger. Unraveling this will help you step closer to becoming an intuitive, natural eater. You will learn… why hunger isn't a bad thing the impacts of prior or current dieting and restriction the biological and psychological reasons you always feel hungry

In this episode, we are joined by Christy Romano, a Certified Integrative Nutrition Health Coach. Christy shares her personal journey of battling body image issues, yo-yo dieting, and anxiety, and how she ultimately found a holistic approach to health. We cover… her experience with anxiety meds and healing naturally being healthy without being restrictive what to focus on beyond nutrition Join Christy and I's upcoming free masterclass to “Stop Emotional Eating” on July 25th at 5pm MT! Register HERE! Connect with Christy: 1:1 Health Coaching Instagram: @christymarieromano FREE GUIDE: 5 Nutrition Hacks to Beat Anxiety Podcast: The Holistic Health Makeover Show

Do you eat the same boring meals every day? Think you have to eat large amounts of bland vegetables & protein? Binge eating even after volume eating? Most people have totally confused food pleasure. The truth is the best way to not end up in the cabinets after a meal is by INCREASING your enjoyment of meals. Today I cover… the problem with volume eating and low carb how enjoying your food helps you eat LESS, not more tips to increase satisfaction

Do you have a hard time moderating all foods? I did a fun experiment this month where I learned to moderate my phone screen time. Instead of a full digital detox, my goal was to cut my screen time in 1/2. In doing this, I learned 6 valuable lessons on how to moderate dopamine activities, whether that be eating, scrolling, drinking, or beyond. You will learn… why you shouldn't go cold turkey with sugar or social media how to create guidelines instead of strict rules 6 tips to stop overdoing it with food