The Done Bingeing Podcast

When I was binge eating, what was missing from my life wasn't just freedom from bingeing—it was freedom itself. The kind of freedom you feel when you laugh with a friend at a café, walk with a neighbor in a park, or lose yourself—even for ten minutes—in a book that isn't trying to improve you. In this episode, we explore what happens when you gently invite pleasure back into your life—not as a reward for good behavior, but as a birthright. Because bingeing isn't always about food. Sometimes it's a part of you trying to break up the grind, bring back some joy, or create a moment that feels like it's actually yours. If you're tired of being told to push harder or restrict more, listen in. This isn't about more discipline. It's about less pressure. It's about giving your parts something they've been longing for: a little fun, just because. Get full show notes and more information here: https://www.holdingthespace.co/83. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today. I pinky-swear—NO icky salesy vibes, just compassion and understanding.

You know those days when you're running on fumes, your inbox feels like it's breeding, and the idea of moving your body feels about as appealing as ironing doilies in a heatwave?  Yeah—those days. In this episode, we'll talk about why getting more sleep, moving in ways you actually enjoy, and easing even one tiny source of stress can quietly start to change your relationship with bingeing. No food rules. No shame. Just small shifts that respect where you are—and the parts of you that are trying so hard to help. Get full show notes and more information here: https://www.holdingthespace.co/82. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today. I pinky-swear—NO icky salesy vibes, just compassion and understanding.

When I say, “Aretha Franklin,” what's the first thing you want to belt out?  If it's R-E-S-P-E-C-T, that's you and me both, my friend. And, don't worry, I won't hold it against you if it wasn't. As one of my Internal Family Systems consultants, Robert Falconer, reminded me, respect is the opposite of shame and the minimum of love. The second of those ideas, he said, came from the work of Pia Melody, renowned author on recovery from addictions.  Shame is such an inherent part of the bingeing experience that it's built right into the clinical criteria for binge eating disorder. But regarding yourself with respect and care changes the game completely. Listen in to find out more! Get full show notes and more information here: https://www.holdingthespace.co/81. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today. I pinky-swear—NO icky salesy vibes, just compassion and understanding.

Every time I promised myself I'd quit bingeing, my first instinct was to trade carrot cake for carrot sticks and run so hard I'd practically slide off the treadmill. But no matter how dedicated I was to so-called “clean eating” and marathon gym sessions, the binges always came back.  Here's what I missed back then: There are key things you can do—things that have nothing to do with counting carbs or surviving bootcamp—things that can markedly shift bingeing. Counterintuitive as this is, focusing away from restricting and working out often yields a desire to eat and move in ways that serve us—body, mind, and soul.  In all, I'll been talking about 10 important pieces to understand, and this episode focuses on understanding how your bingeing makes sense. YES, you read that right! Listen in to hear why it makes sense and why it's so powerful to understand that it does.  Get full show notes and more information here: https://www.holdingthespace.co/80.  If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today. I pinky-swear—NO icky salesy vibes, just compassion and understanding. 

What does a shimmering pool on a hot desert plain have to do with you and binge eating? Keep listening! Welcome to The Done Bingeing Podcast. This is the place to hear about how you can pair the emerging brain science about why you binge with powerful life coaching to help you stop. If you want to explore an evidence-based, non-clinical approach to end binge eating, you're in the right place.  It's time to free yourself. You have more power than you know. To find out more, go to  www.holdingthespace.co and click Programs

“How do I deal with the urge to binge?” It's one of the most common questions I get asked. The experience of the urge can be incredibly tough, scary even. But you're not alone in this. I've put together this episode with nine actionable steps to help you navigate those moments when the urge to binge eat feels overwhelming. In episode 78, I share nine actionable steps to help you when you're experiencing urges and cravings, including part of Stephen Porges' Polyvagal Theory. Get full show notes and more information here: https://www.holdingthespace.co/78. And here's the cherry on top: I've created a special resource called, Calm in the Crave: Your Pocket Pal When You Need It, just for you. It summarizes everything we'll discuss here, so you can have it handy whenever you need it. Head over to https://www.holdingthespace.co/calm to download it.

If you're anything like me, you've probably tried every diet, program or solution you could find—so many of which promised rapid results. I understand the soaring hope as you start out followed by the descent into disappointment when the bingeing returns, because I've been there too. It makes sense to me that you want to stop bingeing right now—or yesterday—forever. But what I've learned from my and my clients' lives is that living from a place of urgency and pressure for immediate change often leads to exactly the result you don't want—slower change, no change, or backward movement. Listen to episode 77 as I talk about the exponential power of tiny marginal improvements, as outlined by James Clear in his book, Atomic Habits. Get full show notes and more information here: https://www.holdingthespace.co/77. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today.

Binge eaters often wonder: Is it safe for me to hope that one day I'll be able to stop bingeing, after doing it for this long? I remember wondering this too. Then I'd risk it, try a new approach, and find myself uplifted with hope. Then, when the approach didn't resolve my bingeing, I'd find myself dropped back into hopelessness, believing once again that freedom was impossible, a place where hope seemed a world away. Luckily hope isn't the only thing that can inspire healing. There's power in holding on to the possibility of healing, rather than clinging to the hope of healing. Listen in to episode 76 as I talk about how focusing on the plains of possibility offers some respite from the rollercoaster ride of hopefulness and hopelessness. Get full show notes and more information here: https://www.holdingthespace.co/76. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complimentary consult today.

Depending on where you live, you may be about a month into summer. The summer is fraught with exposure stress for many binge eaters. With more heat comes more beach trips, more pool parties, more shorts, shorter sleeves, higher skirts, undershirts, camisoles, Speedos, and bikinis. With more flesh to be seen, the spring often brings on a deluge of summer pressure, preparations, and promises. At this point in June, those aspirations may be going swimmingly well or drowning in disappointment. If it's the latter, or if you want to set a new goal right now, this episode is for you—it's all about setting intensions, based on the work of Chris Burris, an Internal Family Systems lead trainer and author. Get full show notes and more information here: https://www.holdingthespace.co/75. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complimentary consult today.

Guilt and shame aren't the same. And it turns out that it pays to understand how they differ and what their relationship is with binge eating. This episode explains the difference between guilt and shame, why we feel these emotions, and what they often lead us to do. When enough compassion is present, it's possible to see how our parts that feel guilt and shame interact with harshly critical parts of us that can inflame these emotions, and with a binge eating part that tries to ease the pain and return harmony. Listen to the episode here: https://www.holdingthespace.co/74. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today.

On my road to recovery, I sometimes didn't binge for weeks or months. And sometimes all it took to slide back into bingeing was a holiday meal—a slide that could glide on for even more weeks or months. As it turned out, I'd rock like this . . . forward, backward, forward, backward . . . for decades. This episode is about how sometimes our bingeing can worsen or come back during the holidays, even when we're celebrating with those we love. If there's lingering guilt or shame about this, we can feel isolated and reluctant to reach out for help. Listen in as I talk about how to ease shame and blame about binge eating. Get full show notes and more information here: https://www.holdingthespace.co/73. If you're ready to invest in one-on-one support to help heal binge eating, go to https://holdingthespace.as.me/free30 and get on my calendar for a complementary consult today.

This time of year, Ramadan, Passover, and Easter are celebrations that honor what we believe, who we are, and whom we love. There are open hearts and open homes. Whether it's sharing a tradition, a meal, or a hunt for special eggs, there are many opportunities to nourish ourselves and our relationships. The promise of renewal is everywhere. And so is food. Food could be right in front of us at a meal or circling in our minds as we wait for a meal. Either way, holidays like these can be both beautiful and challenging. If this sounds like you and you'd like some help to avoid bingeing over the holidays, you're not alone. Episode 72 is for you! Get full show notes and more information here: https://www.holdingthespace.co/72. If having someone by your side to support you sounds amazing, go to https://www.holdingthespace.as.me/free30 and get on my calendar for a complementary consult today.

In this episode, we briefly review the food feedback loop and take a closer look at pain and desire feedback loops. If we fear a painful experience enough to escape it with food, our brains note that and determine that the pain is a threat. The more we try to muffle the pain with truffles, the more threatening the pain becomes. We shrink and the pain looms. And when the pain comes again, we're already laced up and ready to race. To not live to our full potential is to be alone inside ourselves, to lose hope in possibility, to watch dreams wash away. As Nelson Mandela once said, “There is no passion to be found in settling for a life that is less than the one you are capable of living.” Remember Captain Marvel from back in the day when he used to wear red tights with a gold lightning streak across his chest? Well, he just yelled, “Shazam! We have our positive feedback loop.” Listen to episode 71 of The Done Bingeing Podcast where we go deeper into painful positive feedback loops that are so common among binge eaters and where we ponder the superhero in you. Get full show notes and more information here: https://www.holdingthespace.co/71. I may not quite be Bat Woman, but if you flash the Bat Signal across the sky, I'll fly to your side. Go to https://www.holdingthespace.as.me/free30 and get on my calendar for a complementary consult today.

Sometimes it starts like this: We have food that's concentrated in some way—maybe it's extra savory, extra crunchy, extra sweet. And we have an amount in excess of what we need. Then we get more from the food beyond an ordinarily enjoyable way to nourish and sustain our bodies—we get an amplification of pleasure and fullness, a spike in energy, and a numbing of any pain that might be hanging around. So far, so good, perhaps. But what next? When the eating stops and the effect of the food wears off, the amplified pleasure not only goes away, but we may feel a sense of withdrawal from it. The energy spike now becomes an energy drop. And the pain comes back. Remembering that food gave us the heightened pleasure, increased energy, and escape from pain in the first place, we may go back for more. And now? Houston, we have a problem—a positive feedback loop in which the solution deepens the struggle. Listen to episode 70 of The Done Bingeing Podcast where I explore three positive feedback loops central to the experience of binge eaters. Get full show notes and more information here: https://www.holdingthespace.co/70. Want to call Mission Control? Go to https://www.holdingthespace.as.me/free30 and radio in for a free, 30-minute consultation.

Are you making resolutions, writing down goals, envisioning dreams? This can be a tough time for binge eaters because where a binge eater is on their journey is often quite far away from where they want to be. And when something is desperately wanted that feels far, far away, our instinct at New Year's—especially with all the messaging that's come our way—is to do an about face. For many binge eaters, that means a new diet starting January 1. This episode is about thinking about the new year to come, grounded in an understanding of how meeting critical needs makes living our dreams so much more possible. When our needs are met, we experience a different set of emotions than when our needs are not met. So let's focus in on well-being! When we take care of this, we feel better, and when we feel good it's so much easier to eat the way we dream of without the 180 that often swings back to 0 a few weeks into the year. Want to skip the 180 flip? Let's talk. Go to www.holdingthespace.as.me/free30 and get on my calendar today for a free, 30-minute consultation. Get full show notes and more information here: https://www.holdingthespace.co/69.

Tis the season to be jolly, we're told, so you know what? Let's talk about that. Why? Because this season really can be jolly, where feelings and festivities align. I had so many holiday seasons where I felt much love, much togetherness, and was left enthralled. Maybe you're feeling something like that right now. This is the bliss of having our physical, social, emotional, and spirituals needs met. In this peaceful vibrancy, our feelings show it and so does our eating. Why is this important? Because when our needs aren't met and our feelings signal that, we are far more likely to binge. Listen in to learn more! What if you imagined me all wrapped up in a bow—but nothing too sketchy, ok? Let me be a gift to you. You know in your bones that something profoundly important awaits on the other side of bingeing. And I know in my bones that the purpose of my life is to help you get there. Let's talk. Go to www.holdingthespace.as.me/free30 and get on my calendar today. Get full show notes and more information here: https://www.holdingthespace.co/68.

  When past binges are held in secrecy and shame, this can be a lonely ride … even when the candles of the menorah light up, day by day; even when lights on the trees twinkle, inside and out; even when carolers serenade before your door; and even as the Kwanzaa flag is draped, east-facing, across a table of honor. It's one thing to feel alone when you are alone. It's another thing altogether, when you're surrounded by flickers and family, twinkles and tales, singers and song, and colors and the glory of freedom. In this episode, I take you through three steps to begin to transform the experience after a binge into something completely different. For decades, I spent this time of year feeling alone among the many, dark within the luminescence, divided amid the communion. I've been there before, my friend, and I'm here for you now. Hang out we me for a free 30-minute chat and let me show you how I can help you through it all. Not a pressured sales call, just a friendly conversation. To get on my calendar today, go to https://www.holdingthespace.as.me/free30. There's no better time to have me by your side! Get full show notes and more information here: https://www.holdingthespace.co/67.

When a binge has started it can seem as if you're veering off-course with no way back. But there is a way forward, even as you're already eating off protocol. Listen in for the 6 steps to take when it feels as if failure is upon you. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy membership program. Go to https://www.holdingthespace.co/join/ to learn more. Or, if now's the time to dive in and do this profound world with exclusive 1:1 access to me, go to https://www.holdingthespace.co/apply and apply to work with me privately.

This episode is about what to do if you feel you won't be able to have a day without bingeing, or without going off a diet or protocol. You may recognize all-or-nothing, aka black-and-white, thinking if you've ever thought something similar to, “I know I'm going to binge, so I might as well make it count.” Episode 65 offers five ideas for the times you sense an oncoming urge to binge and that you won't be able to stop. I invite you to personalize them in whatever way feels right for you. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy membership program. Go to https://www.holdingthespace.co/join/ to learn more. Or, if now's the time to dive in and do this profound work with exclusive 1:1 access to me, go to www.holdingthespace.co/apply and apply to work with me privately. Get full show notes and more information here: https://www.holdingthespace.co/65.

NOTE: This episode contains mild swearing If you're trying to set a boundary with someone in your life and want to do it with compassion and confidence, this is the episode for you! So often, we react to the hurtful actions of others from a place of judgment, resentment and other emotions that feel heavy. Episode 64 invites you to access the courage and strength within to set powerful perimeters that keep all the parts of you safe. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy membership program. Go to https://www.holdingthespace.co/membership/ to learn more. Or, if now's the time to dive in and do this profound work with exclusive 1:1 access to me, go to www.holdingthespace.co/apply and apply to work with me privately. Get full show notes and more information here: https://www.holdingthespace.co/64.

In the throes of an active episode of binge eating, you can feel completely taken over by the drive to binge—almost like that's all you are. But the part of you that wants to binge is just that, a part. Episode 63 explores how to move toward a space of Self energy—the true essence of you. Living from that place of openness, calm, and clarity is very different from feeling taken over by a part. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy membership program. Go to https://www.holdingthespace.co/membership/ to learn more. Or, if now's the time to dive in and do this profound work with exclusive 1:1 access to me, go to www.holdingthespace.co/apply and apply to work with me privately. Get full show notes and more information here: https://www.holdingthespace.co/63

It makes sense to side with the part of you that wants to stop bingeing. However, although it can seem counterintuitive, giving equal voice to the part that wants to binge often allows it to relax. Episode 62 considers how connecting with the part of you that binges can hold the key to understanding how to stop. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy membership program. Go to https://www.holdingthespace.co/membership/ to learn more. Or, if now's the time to dive in and do this profound work with exclusive 1:1 access to me, go to www.holdingthespace.co/apply and apply to work with me privately. Get full show notes and more information here: https://www.holdingthespace.co/62.

Sometimes, it can feel as though your connection with your inner wisdom has been lost, or blurred. Perhaps coping strategies have emerged that end up pulling you down—coping strategies like binge eating. Episode 60 considers why that may have happened. Now, the focus shifts toward re-establishing a sense of Self leadership that will guide you toward healing and freedom. This episode explores the 6 steps back to you—the you that can provide the safety and protection that you've been searching for. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy, the new name for the formerly called Done Bingeing Membership. Go to https://www.holdingthespace.co/join/ to learn more. Get full show notes and more information here: https://www.holdingthespace.co/61

Perhaps it makes sense to you—on an intellectual level, at least—that you have the power inside to find a way out of bingeing. Why, then, might that wise inner leadership have sometimes been absent? If you feel confused, or even resentful, at not always being able to access that deeper sense of your Self, you might consider that even the president is evacuated in times of crisis. When that happens, others need to step in to fill the vacant protective role, albeit temporarily. This episode talks about why you may have lost your sense of internal leadership, and how the part of you that binges can begin to relinquish power as it rediscovers you. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy, the new name for the formerly called Done Bingeing Membership. Go to https://www.holdingthespace.co/join/ to learn more. Get full show notes and more information here: https://www.holdingthespace.co/60.

If you've ever noticed a part of you that wants to binge and another part of you that would do anything to stop, you may intuitively recognize the idea of parts. Different parts resort to different coping mechanisms—some of which might be harmful, such as binge eating. However, there is a way to lead these parts in a new direction and to heal negative behavior patterns—even those that seem deeply entrenched. This episode introduces Internal Family Systems (IFS), an evidence-based, therapeutic approach developed by renowned family therapist Dr Richard Schwartz, and talks about how it can help you heal from binge eating. If you're ready to apply the concepts in this podcast at a deeper level, join me in The Soulfull Academy, the new name for the formerly called Done Bingeing Membership. Go to https://www.holdingthespace.co/join/ to learn more. Get full show notes and more information here: https://www.holdingthespace.co/59.

Hating the binge makes perfect sense. After all, it's probably wreaked havoc in your physical, mental and/or emotional life. But, has hating the binge helped weaken or diminish it, or does it stubbornly remain? If you're still bingeing, it may be time for a different approach. One path toward healing is to befriend the part of you that binges—to begin to know and understand it—so that it doesn't have to binge any more. This episode talks about the importance of befriending the binger in you, and just how to go about it. If you're ready to apply the concepts in this podcast at a deeper level, join me in the all new Done Bingeing Academy. Go to https://www.holdingthespace.co/group-coaching/ to learn more. Get full show notes and more information here: https://www.holdingthespace.co/58

​You know you want to stop binge eating—that's so obvious it's hardly worth saying, right? Yet, if you're still bingeing there must be  part of you that wants to do it for some reason. After all, I'm guessing no one has ever forced you to binge. Although it may seem counter intuitive, great benefit lies in understanding just how bingeing is trying to help you. This episode talks about how appreciating the part of you that wants to binge can lead to healing. If you're ready to apply the concepts in this podcast at a deeper level, join me in the all new Done Bingeing Academy. Go to https://www.holdingthespace.co/group-coaching/ to learn more. Get full show notes and more information here: https://www.holdingthespace.co/57.

So much of the journey to end binge eating seems to involve looking to others for guidance. There can be many different approaches, each offered by a different expert. Some of what you learn may help. Some may not. But what if it's possible to connect with an inner-wisdom—a deep knowing of what does and doesn't align with you. This episode talks about how to tune in to you and develop an internal sense of guidance and leadership. If you're ready to apply the concepts in this podcast at a deeper level, join me in the all new Done Bingeing Academy. Go to https://www.holdingthespace.co/group-coaching/ to learn more. Get full show notes and more information here: https://www.holdingthespace.co/56.

When you start putting YOU at the top of your to-do list, others may not be so thrilled. They might be used to you dropping everything the moment they ask for you. If you've lived as if your needs weren't as important as anyone else's, you may have trained others to expect instant access to you. It may take time for them to adjust, and that's okay. It may take time for you to adjust too. This episode talks about how to make the transition into finding balance once more. If you're ready to apply the concepts in this podcast at a deeper level, get on the waitlist for the next Done Bingeing group experience. Go to https://www.holdingthespace.co/group-programs/ and sign up for updates. Get full show notes and more information here: https://www.holdingthespace.co/55.

On the one-year anniversary of The Done Bingeing Podcast, we're talking about self-care—epic self-care, the eighth key in this special series, 12 Keys to End Binge Eating. Part of the reason we're talking about self-care, right on the heels of talking about hormones, is because there's another hormone that's important to consider in the mix. That hormone is called “cortisol”—the stress hormone. With stress as a constant threat in our lives, self-care offers a crucial antidote. Listen in to find out more! If you're ready to apply the concepts in this podcast at a deeper level, get on the waitlist for the next Done Bingeing group experience. Go to https://www.holdingthespace.co/group-programs/ and sign up for updates. Get full show notes and more information here: https://www.holdingthespace.co/53.

If having high levels of insulin in your blood hijacks your hunger and fullness signaling system and blocks your ability to burn your own fat stores for fuel, it's helpful to understand what raises insulin in the first place. That's exactly what this episode explores more fully! If you're ready to apply the concepts in this podcast at a deeper level, get on the waitlist for the next Done Bingeing group experience. Go to https://www.holdingthespace.co/group-programs/ and sign up for updates. Get full show notes and more information here: https://www.holdingthespace.co/52.

Insulin is sometimes called “the fat-storage hormone” because it's the main hormone determining whether you gain, maintain, or lose weight. Too much insulin can interfere with the ability of leptin to signal to your brain that you're full. If you're bingeing, you're eating more food then you need, so it's important to look into how hormones regulate your hunger, regardless of whether excess weight is an issue for you. Listen to the episode to find out more about the role of insulin! If you're ready to apply the concepts in this podcast at a deeper level, get on the waitlist for the next Done Bingeing group experience. Go to https://www.holdingthespace.co/group-programs/ and sign up for updates. Get full show notes and more information here: https://www.holdingthespace.co/51

This episode takes a deeper look at the second of two key hormones central to regulating your hunger and fullness signals. If you're bingeing, you're eating more food then you need, so it's important to look into how hormones regulate your hunger, regardless of whether excess weight is an issue for you. Once you balance your hormones, it'll be easier to eat less because your brain will actually be able to decipher the signal that you genuinely aren't hungry. That's a very different place from trying to stop eating when your brain is telling you that you really are hungry. The first is freedom. The second is prison. Listen to the episode to find out more! If you're ready to apply the concepts in this podcast at a deeper level, sign up for a free private coaching session at www.holdingthespace.co/book! Get full show notes and more information here: https://www.holdingthespace.co/49

If you're bingeing, you're eating more food then you need, so it's important to look into how hormones regulate your hunger, regardless of whether excess weight is an issue for you. It's hard to normalize eating if your hormones are whacked. Why? Because hormones are key players in when we feel hungry and when we feel full—not to mention how fat gets stored and released in our bodies. If you're ready to apply the concepts in this podcast at a deeper level, sign up for a free private coaching session at www.holdingthespace.co/book! Get full show notes and more information here: https://www.holdingthespace.co/49

We've been trying to understand the desire to overeat from four perspectives: an emotional desire to overeat, a culturally conditioned desire to overeat, a neurological desire to overeat, and, now, a hormonal desire to overeat. This episode sets the stage to explore the role of hormones. Listen to the episode to find out more! If you're ready to apply the concepts in this podcast at a deeper level, sign up for a free private coaching session at www.holdingthespace.co/book! Get full show notes and more information here: https://www.holdingthespace.co/48

This episode continues to unravel the desire to overeat by looking at the role of dopamine in the brain and at how sugar is implicated in how we get hooked on certain foods. Listen to the episode to find out more! My e-book, 12 Surprising Steps to End Binge Eating, Starting with Your Very Next Urge, is available for free for a limited time. You can download your copy here: https://www.holdingthespace.co/12-surprising-steps-to-end-binge-eating/ Get full show notes and more information here: https://www.holdingthespace.co/47

When do you eat? When do you not eat? You probably wouldn't be listening to this podcast if your answers were: “I eat when I'm hungry and I don't eat when I'm not hungry.” Why is it that we often eat when we're not hungry and sometimes don't eat when we are hungry? They way we're conditioned to eat by society may be part of the reason. Listen to the episode to find out more! My e-book, 12 Surprising Steps to End Binge Eating, Starting with Your Very Next Urge, is available for free for a limited time. You can download your copy here: https://www.holdingthespace.co/12-surprising-steps-to-end-binge-eating/ Get full show notes and more information here: https://www.holdingthespace.co/46

Emotional eating is about eating to make a difficult emotion go away. But what if you're contributing to that emotion being there in the first place? Say what? Oh, yeah. You read that right. I was shocked when first heard this idea too. But figuring out how we create our own negative emotions is a huge tool in your toolbox to ending your struggle with emotional eating. Listen to the episode to find out more! My e-book, 12 Surprising Steps to End Binge Eating, Starting with Your Very Next Urge, is available for free for a limited time. You can download your copy here: https://www.holdingthespace.co/12-surprising-steps-to-end-binge-eating/ Get full show notes and more information here: https://www.holdingthespace.co/45

At the heart of the desire to overeat is emotional eating. Emotional eating is about eating to cope with a difficult emotion or eating to make that emotion go away. Emotional eating offers a distraction and an analgesic. But there's a downside: we get good at whatever we practice. So, here's the question: Do you want to get better at eating frosting when you're frustrated? Or do you want to get better at feeling frustrated when you're frustrated? Maybe you don't want to get better at either. What then? Listen in to find out more! My e-book, 12 Surprising Steps to End Binge Eating, Starting with Your Very Next Urge, is available for free for a limited time. You can download your copy here: https://www.holdingthespace.co/12-surprising-steps-to-end-binge-eating/ Get full show notes and more information here: https://www.holdingthespace.co/44

Reducing the desire to overeat is one of the biggest pieces that's missing from almost all approaches to end bingeing or to lose weight. Most meal plans—even reasonable ones—are essentially about eating less food. But what if you still really want to eat the food that the program says is either too much food or not the right kind of food? Then what? Listen in to the episode to find out more! My e-book, 12 Surprising Steps to End Binge Eating, Starting with Your Very Next Urge, is available for free for a limited time. You can download your copy here: https://www.holdingthespace.co/12-surprising-steps-to-end-binge-eating/ Get full show notes and more information here: https://www.holdingthespace.co/43

This episode continues our discussion of the sixth key to end binge eating: Welcome your urges. We're looking so closely at your urges because if you're afraid of them, you'll be inclined to make them go away by bingeing. But what is it that we usually fear? We fear what we don't know. So, I want to share strategies to get to know your urges in a way that makes them much less frightening. Listen in to the episode to find out more! For a limited time, I'm teaching a free masterclass to dig deeper into the essential keys to ending binge eating. I'll be coaching for free in the class too, so come with your questions ready! Reserve your spot at http://www.holdingthespace.co/masterclass/. Get full show notes and more information here: https://www.holdingthespace.co/42

You might think that welcoming your urges is a terrible idea. I hear you. But when you're terrified of your urges, you probably binge to make them go away, ASAP! So . . . that's not working for you. And it didn't work for me either. In this episode, let's try something different. Let's take the power out of the urge by hanging with it. Let's get up close and personal, and then way back and impersonal. Let's zoom in and zoom out. For a limited time, I'm teaching a free masterclass to dig deeper into the essential keys to ending binge eating. I'll be coaching for free in the class too, so come with your questions ready! Reserve your spot at http://www.holdingthespace.co/masterclass/. Get full show notes and more information here: https://www.holdingthespace.co/41

When you understand what's happening in your brain when you binge, so much of the struggle begins to make sense. Part of you wants to stop bingeing so badly and part of you wants to keep bingeing just as badly. So you have that tell-tale dissonance between how you want to eat and how you actually do eat. It's like there's two of you playing tug-of-war. And that is fantastic news. Why? Because the two of you playing tug-of-war reflect two parts of your brain also playing tug-of-war—and those two parts of your brain are functioning exactly as they were designed to function. The problem is that they're currently cross-wired to work against each other instead of with each other. And that, we can fix! Listen in to Part 6 of 12 Keys to End Binge Eating. This episode focuses on the fifth key: Understand Your Brain. Oh! And for a limited time, I'm teaching a free masterclass to dig deeper into the essential steps to ending binge eating and to get live coaching from me. The spots go fast, so reserve yours now at http://www.holdingthespace.co/masterclass/. Get full show notes and more information here: https://www.holdingthespace.co/40

You might think that ending bingeing or overeating means you have to give up food and suffer through yet another bout of deprivation. But ending bingeing or overeating doesn't mean that you go without food. In fact, it requires that you eat enough food. And that is the focus of Part 5 of 12 Keys to End Binge Eating. This episode focuses on the fourth key: Eat Enough Good Food. Listen to the episode to find out more! Oh! And you're not going to want to miss my free masterclass to dig even deeper into the essential steps to ending binge eating and to get live coaching from me. The spots go fast, so reserve yours now at http://www.holdingthespace.co/masterclass/. Get full show notes and more information here: https://www.holdingthespace.co/39

Part 4 of 12 Keys to End Binge Eating wraps up the conversations we began in the last episode about the third key: Ease the Pressure to Be Different. This episode is chock full of practical tips to ditch the ruthless critic inside you whose constantly wagging her finger. Listen to the episode to find out more! Oh! And why not join me for a free masterclass to dig even deeper into the essential steps to ending binge eating and to get live coaching from me, without identifying yourself if you'd prefer to stay anonymous. If you want in, reserve your spot now at http://www.holdingthespace.co/masterclass/. Get full show notes and more information here: https://www.holdingthespace.co/38

This week, in part 3 of 12 Keys to End Binge Eating, we're talking about the third key: Ease the Pressure to Be Different. You already know the cautionary cliché about comparing yourself to others: “There will always be someone better or worse than you.” Yet you still have a ruthless internal critic who tells you you're not enough—often, it's tut-tutting about your weight. Maybe it's time to ignore the critic. Listen to the episode to find out how! Oh! And don't miss the chance to apply these keys in your life to end your bingeing. Go to www.holdingthespace.co/group-programs/ to reserve your spot in my group coaching program before it's full! As a limited-time bonus, if you reserve your spot before February 18, you'll get a full-length private coaching session with me for free. Sign up at www.holdingthespace.co/group-programs/ before the group fills up or this offer ends! Get full show notes and more information here: https://www.holdingthespace.co/37

You want to stop bingeing yesterday. I get it. And so many approaches that offer to help you get it too, and they provide tips and tools designed to help you stop right away. The problem is that they're not grounded in foundational principles to ending binge eating that change permanent. That's why I've created a special series on 12 essential key to end bingeing or overeating. Episode 36 explores the second key: You have to treat yourself with dignity. You may be tempted to blow this off, but I wouldn't recommend it. It's far more powerful than you may realize. Listen to the episode to find out more! Oh! And if you don't want to miss the chance to apply these keys in your life to end your bingeing, go to www.holdingthespace.co/group-programs/ to reserve your spot in my group coaching program before it's full! As a limited-time bonus, if you reserve your spot before February 18, you'll get a full-length private coaching session with me for free. So sign up at www.holdingthespace.co/group-programs/ before the group the group fills up or this offer ends! Get full show notes and more information here: https://www.holdingthespace.co/36

You probably feel competent in many areas of your life. But you may not feel so competent, or confident, when it comes to the amount and type of food you eat, or the way you look and feel in your body. If that sounds familiar, you're going to love what I have in store for you! I've created a special series on 12 essential steps to end bingeing or overeating because I felt it was time to review the foundations. (Don't worry—we'll return to our exploration of boundaries after this series. Today's episode explores the first of the 12 keys to stop bingeing: You've got to have your own back. Listen to the episode to find out more! Get full show notes and more information here: https://www.holdingthespace.co/35