Binge Eating Breakthrough (Understand why you binge eat and how to stop.)

Welcome to this introduction of myself and my journey.

What do I mean when I talk about binging, anyway?

I share my story so that you can understand where I’ve been and how I can help. I share how it makes sense and invite you to find yourself in my journey.

I share my gifts with this work and how I can use them to help you to develop understanding, connection, and trust with yourself and your body so that you can finally experience the food freedom you desire.

Join me each week as I guide you toward a new way of understanding yourself. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

In Episode 1, I discussed what I mean when I talk about binge eating and I shared my personal journey. Be sure to check it out if you haven't yet.In this episode you will discover the 8 main reasons why you may be stuck in the cycle of binge eating.All change starts from a place of awareness and it's important to understand what might be holding you back from your own personal breakthrough.Be sure to tune in to Episode 3 where I discuss the solution to each of these 8 reasons.For now, listen in to see if any of these 8 reasons might be true for you.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

If you have yet to listen to Episode 1, where I share my journey with binge eating and what I mean when I talk about bingeing, be sure to check it out.

In Episode 2, I share the top 8 reasons why we binge and why you haven’t stopped yet. This foundational awareness is the first step to change. 

In this episode, I outline what to do about each of the 8 reasons why you binge.

Now you have the basic framework of why you might be bingeing and what to do about it.

In the next 8 episodes I will dive deeper into each item so that you can start to apply new insight and knowledge to your own personal journey.

If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Episode 2 outlined the 8 reasons why you binge.

Episode 3 covered the solutions for each reason, highlighting the 8 things you must do to stop binge eating.

Join me today where I dive deeper into the #1 answer on how to stop - understanding why.

I believe it's important to understand why you started and why you haven't stopped yet. Creating awareness is the first step of any change. We don't have to live in the past, but it can provide helpful information for our future.

This is how we start to discover how it all makes sense.

Stay tuned for a deeper dive into the remaining 7 solutions on how to stop binge eating.

If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

If this is your first time tuning in, please check out 

Episode 1 to hear my story. 

Episode 2 outlined the 8 reasons why you binge.

Episode 3 covered the solutions for each reason, highlighting the eight things you must do to stop binge eating.

Episode 4 was a deep dive into the #1 solution for how to stop binge eating by understanding why you binge. 

In this episode I dive deeper into the #2 reason why we binge and how to stop it.  

I provide you with additional insight into how people unintentionally keep themselves in the pattern of binge eating. 

There are two types of restrictions we create for ourselves. Physical and emotional restrictions. 

Tune in to hear why and how you need to remove both types of restrictions that cause you to binge eat.  

Stay tuned for a deeper dive into the remaining 6 solutions to stop binge eating.

If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Join me as I continue the Deep Dive into the 8 reasons why you binge. Episode 3 outlines the 8 reasons why and episode 4 covers the solutions for each reason.

Today I discuss the importance of learning how to work with your nervous system. The nervous system is your body's command center. It is the connection between the brain and the body.

Learn all about what your nervous system is, why it's important, and how you can begin to identify the state of your nervous system and start working with it today.

This was a missing piece for me in my journey to ending my binge eating. This could be an episode that changes everything for you.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

This week we continue the deep dive into solution #4 for how to stop binge eating.

In Episode 1 I talked about my history and what I mean when I talk about bingeing.

In Episode 2 I discussed the 8 reasons why people binge.

In Episode 3 I covered the 8 solutions - one answer for each reason why you binge.

The 4th reason why many people binge is disconnection from the body. In this week's episode I talk about why connecting with your body is so important and I give you practical tips and strategies you can implement today.

This topic is also very closely tied to Episode 6 where I discussed the very crucial component of understanding your nervous system.

The more you are able to connect with your body, the less you will be looking to disconnect through a binge.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Welcome to episode 8 of Binge Breakthrough. We are in the middle of a deep dive into the eight solutions to unwinding binge eating. 

In Episode 1, I talked about my history and what I mean when I talk about bingeing.

In Episode 2, I discussed the 8 reasons why people binge.

In Episode 3, I covered the 8 solutions - one answer for why you binge.

In the 4th and 5th reasons why you binge (Episode 6 and Episode 7), we have discussed the importance of understanding what is happening in your body and how to connect with it.

This week - we are looking at reason #5 why you binge - it's a coping mechanism. You use it to cope with big emotions or things that feel too scary or overwhelming. 

The solution to bingeing as a coping mechanism is to expand your emotional capacity. In expanding your emotional capacity, it is best to start small. Remember, this is a new skill that you are developing. Just like at the gym, start small and work your way up. 

Don't forget to notice and celebrate your progress. This is an important part of making change sustainable. 

I'm in the process of putting something together for you that will be an amazing way for you to take what you are learning on the podcast and apply it to your personal situation so that you can transform your relationship with food and with yourself. I'm still formulating the details, but if you want to be sure not to miss it, go to bingebreakthrough.com/blueprint to get on the list and be the first to know everything about it. If you are listening to this podcast later, that url will always be updated with the current information.  bingebreakthrough.com/blueprint

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

We are in the middle of a deep dive into the eight solutions to unwinding binge eating. 

If you are just tuning in:

Episode 1 is my story and what I mean by binge.

Episode 2 summarizes the 8 reasons why you binge.

Episode 3 gives you the solutions to each of the 8 reasons. The how to. 

Episodes 4-8 have been a deep dive into each reason.

Each episode stands alone, so if you join me for the first time, you won't miss anything. You may want to go back and listen to the others, but you don't need any background for this to be a breakthrough concept for you today.

This week we are talking about the #6 reason you binge - it's an attempt to control.

Many people who struggle with feeling out of control around food logically think that the answer is that they need to control themselves more.

They try to control their weight, their appetite, and their intake.

They don't trust themselves - especially when it comes to making food choices, or they don't trust themselves to be around certain foods.

So what's the solution? Develop trust. If you trust someone, you don't need to control them.

Learn what trust is and how it's developed, and discover the essential component of two-way trust.

In this episode, you will discover that developing trust includes concepts we have covered in previous episodes. These solutions work together to help you unwind from your binge eating behavior.

Discover what to do when there is an interruption in trust - and why I like to think of it as an interruption vs. a breach.

Trust is a crucial component to unwinding from binge eating. You need to develop trust with yourself and your body to experience the lasting food freedom you desire.

Remember, this takes time. Trust is developed. As you continue practicing the skills you are learning on this podcast, you will naturally build and establish trust with yourself. 

You can develop the necessary two-way trust to unwind from binge eating with commitment, consistency, connection, communication, and compassion.

If you love this deep dive into the eight reasons why you binge and how to stop and want to know how to take them to the next level so that you can have your own personalized approach to these answers, I'm developing something amazing for you. 

To be sure you are one of the first people to hear all of the details, go to bingebreakthrough.com/blueprint to have the information sent straight to your inbox when it's available.


Sign up for the next Masterclass at https://www.bingebreakthrough.com/resources

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Welcome to episode 10 of Binge Breakthrough.

Here is a quick recap if you are listening for the first time: the first three episodes are foundational - my story, the eight reasons why most people binge, and the solutions to each of those reasons.

We take a deep dive into the eight answers - the how to stop - where you get into action.

Each episode stands on its own - you don't need to have listened to the others to get great value from this one.

What is a habit?

It's something that you repeatedly do, often without thought.

Several binge-eating programs focus on this as the only reason why you binge

They give you tools to change the habit, but if you aren't addressing the other components of why you binge, only addressing it as a habit isn't going to solve the problem.

If your nervous system is dysregulated, if you are full of shame and judgment, if you are avoiding your emotions and disconnecting from your body, even if you do manage to break the habit of bingeing, you will likely replace it with something else.

Our previous episodes have talked about other solutions. Today we are talking about bingeing as a habit, but I want to be clear that this solution only works in conjunction with the others.

The habit focuses on the behavior itself. The other components address what goes on underneath the behavior. What might be leading to the behavior in the first place. It all matters, and it's all important.

To me, behavior is an indicator. It shows us that something else is going on underneath that needs to be examined.

How do we break the habit?

1. Know your patterns - choose one thing to focus on.
2. Be intentional - bring it all to your conscious.
3. Choose something different.

This isn't just about taking a bubble bath or walking when you want to binge. It's about bringing awareness to those times that are operating on auto-pilot. Understanding what is happening in your mind and body and actively choosing something different.

Combining this increased awareness with the other solutions you are learning on the podcast is where the magic happens.

If you want help applying these concepts to your personal situation, visit bingebreakthrough.com/blueprint

Be sure to register for my next Masterclass at janepilger.com/masterclass 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

We made it to the end of the series on why you binge and how to stop. Here is a quick recap if you are tuning in. 

 In my years working with people on binge eating and body trust, I have noticed eight primary reasons why people binge. I covered those reasons in episode 2 of the podcast.

Each reason has a corresponding solution, and I outlined the eight solutions in episode 3.

Over the last seven episodes, we have been diving deep into each solution to stop binge eating. Each episode stands alone, but they all work powerfully together.

That brings us to today - the 8th and final solution. The #8 reason why people binge is your personal narrative. What does that mean? It's your internal dialogue. The way you speak to yourself inside your own head. 

Your internal dialogue is powerful. It's like the radio station that plays in your head, with certain songs on repeat.

Pay attention. Notice what radio station you are listening to. You have to become aware of it first. You can change your internal dialogue, which is essential to ending binge eating.

Then realize you get to choose which radio station you want.

Tune in to learn more about what this looks like and how to change the internal dialogue.

To recap this series, the 8 solutions to end binge eating are:

1. Understand why you started and why you haven't stopped yet
2. Remove restrictions
3. Learn how to work with your nervous system
4. Learn how to connect with your body
5. Expand your emotional capacity
6. Develop two-way trust with your body
7. Break the habit
8. Change the internal narrative

When you apply all of these solutions to your life, you will create an entirely new relationship with yourself and with food. If you want help with this, I'd love to be your guide.

Thank you for listening to Binge Breakthrough. If you would like a personal guide to walk you through the eight solutions to end binge eating so that you can customize them for yourself and your unique situation, you have to join me for the Binge Breakthrough Blueprint.

After just eight weeks together, you will have a new relationship with yourself and food. Find out more at bingebreatkthrough.com/blueprint

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello, Trusted listener - welcome to Binge Breakthrough.

A question I often get "Can I stop binge eating by myself?" my answer - may not be what you want to hear - but "it depends."

People seek support to stop binge eating, but it does not always work. One of the main reasons is that the person is focusing on food vs. what is happening underneath. The unhealed trauma or the support given is not the right approach for the person.

There is no one size fits all approach or one answer that will work for everyone, but everyone would benefit from someone to help them see what they can't see themselves.

Your binge eating may not be a problem you created consciously - but your subconscious mind did. This means that once you start new awareness so the subconscious can begin to let go and re-establish new neural pathways, you will likely continue by yourself.

Here are some tools that will not work alone in getting you to stop binge eating. 

• reading a book 
• or listening to a podcast 
•  or focusing on the food

To stop binge eating, you must create new neural pathways by learning to become aware and understand yourself more deeply. 

Doing so will help you work with yourself instead of sabotaging your actions and constantly fighting with the part of you that binges. 

Ending binge eating for most people is not a matter of flipping a switch and simply declaring I will never binge again. At times attempting to stop binge eating leads to more binge eating and the reinforcement of old patterns you are trying to break. 

Having a supportive professional can help you determine if you are on a path that is likely to lead to more or less disorder in your eating. Having support can help prevent you from long-term physical or emotional injury.

If you are listening to this podcast, you are like me - you aren't willing to give up on stopping binge eating. You know that feeling out of control doesn't have to be a life sentence, and you are looking for answers, and you will keep doing so until you figure out what works for you.

Change is possible. Food freedom is possible. Trusting your body is possible. This takes extra support from a coach. I promise you - you are worth it. The results are worth it. Imagine what life might be like if you weren't constantly beating yourself up and consumed with thoughts about food all day and night. 

I'll see you next week.

If you want your own personal breakthrough to help, you stop the cycle of binge eating. Let me help you customize your blueprint to find peace and food freedom.

https://www.bingebreakthrough.com/blueprint

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

During my journey with binge eating, I googled "what to do after a binge?" so many times. I felt like a failure and felt so much shame and judgment. 

If you are listening to this podcast and this resonates with you, I assure you that you are not alone. Nothing is wrong with you, and the sooner you can put these steps into action, the more you will be able to learn from the experience.

The moments immediately following a binge are critical. What you do next will create pathways in your brain for the future.

Save this episode for the future so you can refer to it again if needed.

You may think that you don't want to binge and you don't want to focus on this part, but I'm here to tell you that it's so important. As you create new patterns after a binge, you will set yourself to develop new habits during and before. 

Think about the last time you binged. How did you feel? I share some of the most common feelings I experienced after a binge-eating episode. 

Next, think about what actions you took. What did you do when you were feeling this manner? Do you eat more and hide the evidence? Do you make a plan and try to distract yourself from the physical discomfort?  

Did all of this type of behavior help you stop? 

 Albert Einstein famously said: "We cannot solve problems with the same thinking we used when we created them." 

Bingeing is a behavior pattern that doesn't stop when you stop eating. 

Here are 5-key steps to implement after a binge: 

Step 1 - Decide you are done (close the loop)

Step 2 - Suspend the shame

Step 3 - Choose Curiosity & Compassion

Step 4 - Learn the Lesson

Step 5 - Put it into practice

I encourage you to work on adopting any of these five steps. You will notice a difference. If you adopt all FIVE, you will change your life. 

I would love to hear which of these steps you will work on for yourself. Please send me a DM on Instagram so I can cheer you on! If you want a download of the 5-steps - janepilger.com/after

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello, trusted listener-

I trust that this episode will plant a seed and give you a new insight, perspective, or idea that will help to create the shift you are looking for in your relationship with food.
 
I've been thinking a lot about what keeps people stuck in the cycle of bingeing. My thought is that fear is at the heart of a lot of this behavior.

If you are in a binge cycle with food, I want you to consider whether fear is a part of it and whether you can see yourself in the examples I share.

There are two extreme behaviors to explore. On the one hand, you have people who try to be very rigid with their food, thinking they need to control everything - this fear is that they will gain weight if they don't.

On the other hand, you have people who have been through the diets and have failed the binge cycle enough to know that, for the most part, diets fail and often lead to a binge. These people who stop bingeing are so committed to the anti-diet approach that they shun any structure or rigidity altogether.

This second approach often results in significant weight gain and decreased mental or physical energy.

Most of us benefit from a structure in some ways. In some cases, some people benefit from a lot of structure. The problem, in my opinion, with some of the anti-diet movement is that it becomes a rebellion against any structure.

The problem is not structure or limits regarding food; it's the emotion or feeling behind them. Creating a structure because you think you can't control yourself without it is a form of fear.

I think it's problematic when people shun any structure around eating, which negatively impacts the person's overall physical and emotional health.

I believe that most people who gain a lot of weight are still missing the skill of connecting with their bodies and using food to disconnect.

Is there a fear that is keeping you from having more flexibility or more structure in your eating?

Identify what that fear is.

If you are listening to this podcast, chances are you would like to be happier with your eating behaviors around food. Is it possible that the thing you fear might lead you to binge is keeping you in a disordered pattern with it?

Many binge eaters live in the extreme—all or nothing. I invite you to get curious about what it might look like for you to live in the space in between. Is it possible that things could be different? What might that look like for you?

Don't forget to sign up for my next Masterclass 6n Wednesday, February 15th at 5 pm CT.
 
It will be a Q&A - Ask Me Anything format. Join in the fun, and sign up on the website. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello, trusted listener, 

Many people ask, is it possible to stop binge eating permanently? There are often two extreme views. Some think binge eating is a life sentence that is something that you will have to manage and deal with for the rest of your life. Others think that it is absolutely possible to stop permanently and share stories of the immediate transformation of never bingeing again. As you know from other episodes, I am a fan of moving out of extremes and more toward the middle. Bingeing is not just about the food…it goes much deeper. In today's episode, I help lift the veil, uncover how I help my clients look under their hood, and explore what's happening.

It's important to look at the root problem to create permanent change. What is causing the symptoms in the first place? 

 Binge eating is like the warning light that comes on and tells you something is wrong under the hood. When you binge, it's important to look under your "hood" to see what is going on. 

I believe that it is possible to stop binge eating permanently. I also think it is impossible to stop permanently using certain approaches. There is a reason that so many people experience brief periods of what they consider "success", only to start bingeing again. 

I see ending binge eating as unwinding. It's a process that takes time. No button gets flipped, and there are no more thoughts, desires, or cravings for food. It is genuinely a rewiring of the brain, creating new neural pathways. 

Here are some key points from this episode:

• To stop binge eating, you must understand it. You are not broken. Bingeing is not a problem to be fixed or solved. Bingeing is a symptom. An indicator that something else is going on. If you can remove the shame and judgment and understand what is going on underneath the hood to make the binge light come on, we can work on the root cause.

• Instead of thinking I am broken, I am out of control, I am a binger; begin to think I am connected to my body's wisdom, I am stronger than I think, I am my biggest advocate, I am a calm and peaceful eater.

• As you expand your ability to be with any emotion, that will expand your ability to be with that desire to eat and let it pass on its own. Then you can figure out what it had to tell you. As you work with your nervous system, your body feels safer and less likely to need to escape into the patterns it has known before. You will have more connection to your body and access to the logical part of your brain that can help you make those choices at the moment.

I would love to hear your thoughts on this episode. Feel free to connect with me on Facebook or Instagram or email me at hello@janepilger.com.
 

If you would like to explore what it would be like to work with me to look under your hood, I would love to speak with you.


If you want to understand WHY you feel out of control around food sometimes, take this short 7 question quiz to discover your #1 reason, including 3 steps you can take today to begin to change.

Go to https://www.bingebreakthrough.com

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello, trusted listener. 

Many of you may be wondering, "should I track how long it has been since my last binge?" Some people may think it's helpful to watch how many days they are abstinent from binging. I used to track my binge-free days with an app where I tracked statistics, all in some hope that by paying really close attention to everything then I could finally get myself under control and stop binging. I am not going to tell you what you should do, because everyone is different. What worked for me, may not work for you. Today, I invite you to go deeper and show you how to check in with yourself to uncover how tracking your binge-free days may or may not be helpful for you.

Here are some key points from this episode:

It is most important to become super aware of what you make it mean when you binge. If you have tracked your binge-free days in the past, what happens when you do have a binge? 

You can change your thoughts about binging. When you change what your thoughts are about binging after a binge-free period, you are more likely to get curious, to figure out what happened, to make a plan for the next time, to try new things, and to keep getting up as many times as it takes. 

Know your reason and like your reason when you decide whether or not you will track your binge-free days.  If you don't like your reason - I invite you to get curious about it. If you could look at it without judgment, would you want to re-evaluate or consider other alternatives? And if the answer is no - that's great too. You always and forever have the right and the agency to make any decisions you want. Just make sure that you are choosing them for you. Not because anyone else told you, but because you want to and you like your reasons.

I would love to hear your thoughts. Feel free to connect with me on Instagram.

Visit my website to find the show notes and any resources mentioned at www.bingebreakthrough.com. 

If you really want to lose weight AND you really want to stop binge eating, you won’t want to miss my free Masterclass on Monday, March 20th from 6:15pm - 7:15pm Central! Sign up for my free Masterclass,The Intersection of Binge Eating and Weight Loss HERE

Follow me on Instagram and Facebook. 

If you like this episode, subscribe to have future episodes delivered to you each Wednesday. 

Remember your five star rating and review will help others discover these life changing concepts!

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello trusted listener, welcome to Binge Breakthrough.

In the last episode, I talked about whether or not it is a good idea to track your binge-free days. I talk about what some people see as success. If you haven’t listened yet, I invite you to check it out if this is something that you currently do or think might be helpful.

In today’s podcast I discuss how so many people look back on a previous diet or a previous time in their life where they were making different choices around food and they think that it worked before, so they should just be able to go back to those same choices and have the same "success" they experienced in the past. In this episode, we will go deeper on what “success” means and why you think it might have worked before.

How do you define success?

If you are a person who has looked at weight loss as a sign of success in the past, or maybe you still find yourself wanting to lose weight but also binging, you will want to check out my next Masterclass - The Intersection of Binge Eating and Weight Loss. It's happening on March 20th, 2023. Sign up at janepilger.com/masterclass

Or keep listening each week as I continue to share my insights and guidance as you navigate your own journey. You are not broken.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Today's episode builds upon the topic of what you consider success when thinking about the journey with food and your body. We are discussing the scale and answering the question - should I weigh myself?

I hear two primary reasons for people wanting to weigh themselves:

1. To keep in check
2. To see if it's working

In this episode, we look at each reason in greater detail. I also share some of the thoughts that are common to have when the number has gone up. These thoughts also lead to shame, guilt, frustration, and more. 

I used to be a person who weighed myself, but only when I wanted to see the number and thought it might be going down. When I look back on it, I was dieting, even though, at the time, I would have assured you that I just liked and preferred healthy food.

As I got further in my healing journey and learned about the genuine mind-body connection, I realized that using the scale was taking me away from the ability to trust my body.

 If you are interested in learning more about this topic and listened to this podcast when it originally aired in March of 2023, you will want to check out my next Masterclass - the Intersection of Binge Eating and Weight Loss. Sign up at janepilger.com. If you are listening to this podcast at a later time, my website will be your source for any current offerings and information. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello trusted listener. Welcome to Binge Breakthrough. I've noticed a common theme with a few of my clients recently, and I have also seen this in myself, so I thought it would be a great topic to talk about on the podcast. 

Do you ever look at other people and wonder how they are able to do what they do? 

Do you compare what you are able to do to what someone else is able to do? 

Do you look at how someone reacts to something and wonder how they can have such a different reaction than you do? 

In this episode, I help you think about these questions differently than you might have previously. 

It’s possible that you are a highly sensitive person. Tune in to discover what that means and how to know if you are. 

A few takeaways:

• You aren't meant to be like other people. You are meant to be you. 
• You were uniquely wired; the key isn't figuring out how to be like somebody else. The key is figuring out how to work with the way you were uniquely wired and how to best care for yourself.
• Learn to say no to the things you don't want to do. Set up a healthy perimeter. 

Learn to work with yourself; you will feel more aligned and at ease. 

Comparison is not helpful. Trust your body. What may change if you embrace your sensitivity? 

If you want personalized guidance and support, or if you want to Cultivate a new relationship with yourself and with food.  Coaching, connection, and change are waiting for you.

Find out more at https://www.janepilger.com/cultivate

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello, trusted listener.  Welcome to Binge Breakthrough. 

Does it ever feel like there are multiple versions of you? Like you have a part of yourself that really wants to eat in a way that is nourishing or feels good in your body, and then you have a part of you that doesn't care in the moment and wants to escape into food?

Have you found yourself in the middle of a binge telling yourself that you will feel terrible later or you will regret this, but at that moment, you don't care? That part of you that wants to binge is way louder and way more convincing than the part that knows there will be consequences to this behavior.

There is nothing wrong with you. We all have different parts. I am not a licensed therapist or an expert in this field. This is not medical advice. If it feels like you experience something more extreme as it relates to your experience of yourself showing up in different ways sometimes, please seek professional guidance and support.

In this episode, we talk about this topic because any of us who binge or struggle with feeling out of control around food sometimes have a part of us that wants to binge, even while there is another part that doesn't. You are not alone. This is normal.

Here are a few takeaways from this episode:

• Think about when you started binging or feeling out of control around food. What do you suppose you needed at that time? 
• We think that if we just put that part of us in the closet and try to pretend it doesn't exist that it will just go away. But that's not how it works. We must bring it out of the closet and get curious about it.
• Learn how to stop fighting with the part of you that binges. Bring awareness to it by taking it out of the closet, getting curious about it, understanding it, and seeing how you can address its needs in a way that is more honoring and nourishing for yourself - both physically and emotionally.

Learn how to find ways to honor and nourish yourself and all its parts-even if those are parts of you that you want to hide from.

If you want personalized guidance and support, or if you want to Cultivate a new relationship with yourself and with food,  coaching, connection, and change are waiting for you.


Find out more at https://www.janepilger.com/cultivate

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Hello, trusted listener.

In this episode of the Binge Breakthrough podcast, I want to talk about a common struggle of women who feel confused and conflicted about their relationship with food. I had a conversation with a potential client who summed up this struggle perfectly with the statement, "I feel so confused and conflicted."

There are two approaches that women often take when it comes to their relationship with food. The first approach involves dieting, which usually comes from a place of hating one's body and thinking it needs to be smaller. This is a common struggle among women who want to lose weight or have tried dieting but have yet to find lasting success. 

The second approach is the anti-diet movement, which involves eating anything and everything one desires and conveying that wanting something different for one's body is wrong.

Both approaches involve giving the middle finger to something - either the body or the diet industry. This judgmental approach is not conducive to lasting change and often leads to disconnection from the physical body. Instead, I encourage you to take a more compassionate approach to your body and focus on physical and emotional health.

The body positivity movement has important messages about loving and caring for one's body but also cautions against any approach that involves judging oneself or others. Ultimately, I encourage you, my listener, to find a balance between caring for your bodies and finding confidence in who they are as whole beings.

Overall, this episode provides valuable insights for anyone struggling with their relationship with food and seeking a healthier, more sustainable approach to eating.

The approach that will lead to lasting change is focused on a partnership with your body.

If you want personalized guidance and support, or if you want to Cultivate a new relationship with yourself and with food.  Coaching, connection, and change are waiting for you. 

Find out more at https://www.janepilger.com/cultivate

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Today I answer a question I get a lot - what is the difference between binging and overeating? 

I am not a medical professional, and this is not medical advice. If you feel like what you are doing with food is extremely detrimental to your mental or physical health, I encourage you to seek advice from a medical professional. 

What I share on my podcast is my own perspective and is based upon my personal experience as well as that of helping many others. If, after listening to this podcast, you want to get more into specific definitions, diagnoses, and more, the internet will provide no shortage of information for you to learn more. 

Here are a few takeaways from today’s episode:

• Binges can look very different for different people. Binges can be as short as a handful of minutes, and they can also last for hours or off and on for days or longer. One of the other hallmarks of a binge is the feeling of being unable to stop. It feels like you are out of control and is often a dissociative experience where you may not even remember the act of eating itself.

• If you purge, I encourage you to reach out for support. Especially if you purge through vomiting and have been doing this for an extended period of time, there are very real physical health consequences to your mouth and to your GI tract. These are often unseen but can have a lasting and very serious impact. I know it can be hard to talk to someone about binging and especially purging. Do your research and make sure that you are talking to someone who can support you in a compassionate way.

• What is overeating? It can show up as eating beyond what your body needs.  Overeating can be a lot of food, either because there is simply a lot to choose from or it tastes good, and you don't want to stop. You also may think that you only get this once a year, so they might as well eat what they can like on Thanksgiving. That feeling at the end of the meal when you know you are a bit more full than you would like - that's an overeat. 

Tune in to hear more and to understand if distinguishing between a binge and an overeat is important when trying to overcome either behavior.

If you want personalized guidance and support, or if you want to Cultivate a new relationship with yourself and with food.  Coaching, connection, and change are waiting for you. 

Find out more at https://www.janepilger.com/cultivate

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

In this episode, I speak about your identity as an eater-why it is important, how you see yourself, and knowing what type of identity you want to have so that you can become someone new. Get ready for a new perspective that will help you move forward toward your goals of being the person you wish to become.

Here are a few takeaways from this episode: 

•  Most of the world has it wrong - they focus on what to do first - eat this, don't eat that. If that worked - we wouldn't need this podcast. Instead, you create your identity with your mind. Who do you want to become?
• If you don't create a new identity, you will keep repeating your past behaviors. If you want to become someone new, this starts with who you are being, not what you are doing. 
• It's about a relationship - your relationship with food and your relationship with yourself. 

If you want personalized guidance and support, or if you want to Cultivate a new relationship with yourself and with food.  Coaching, connection, and change are waiting for you. 

Find out more at https://www.janepilger.com/cultivate

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

In this week’s episode, I want to talk to you about a topic that can truly impact whether you are creating success for yourself or whether you are unintentionally keeping yourself in the patterns of eating you are so desperate to get out of. 

In this episode we explore the question -  how do you measure progress? If you are listening to this podcast, I am going to assume that you have some patterns around food that you would like to change like stopping binge eating or feeling out of control around food.

Some takeaways from this episode:

• As you develop new patterns and new relationships, some of the old patterns will want to resurface sometimes. This is totally normal and is just how change works.
• The ultimate progress is shifting how you see yourself as an eater. It's a new relationship with yourself and with food. So, evaluate your progress in that area - look at the relationship.
• The other area where you might want to measure progress is the scale. You can listen to Episode 19 for my thoughts about the scale as a measure of progress and how to decide if it is a helpful tool for you.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Visit my website http://bingebreakthrough.com/

Follow me on Instagram and Facebook. 

Please leave a review and share this show.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

If you've been listening to this podcast for a while and you've thought to yourself, I wonder what it would be like to work with Jane on my eating challenges, then this episode for you!

In this episode I share a bit about what it's like to work with a coach, more specifically what it's like to work with me. I know many of you might be feeling reluctant to talk about your eating challenges because you feel shame or judgment, but it doesn’t have to be this way. You can cultivate a new relationship with yourself and with food. 

Here are some takeaways from this episode:

• One of the primary benefits of coaching is to become aware of certain patterns of thinking that you may not have even realized, which I can help you with in our first coaching session together.
• Coaching with me can help you understand your patterns of behavior to go along with your awareness, which sets you up for the possibility of true, lasting, impactful and sustainable change. 
• To find out more about working with me visit https://www.janepilger.com/work-with-me

You can also register for my upcoming Masterclass on May 8th on How to Expand Your Emotional Capacity. You can register here: https://www.janepilger.com/masterclass

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

As I record this episode, it is my 22nd wedding anniversary. As I reflect on what this day means to me, I thought it would be a great way to introduce how to handle milestone dates or anniversaries.  Every year is full of milestone dates that have different meanings to each of us. For some people, looking at milestone dates and anniversaries can be very powerful and feel expansive, and for others it can be a very challenging time.

Here are a few takeaways from this episode:
Most of our pain and suffering come from a place of insufficiency. Thinking it's not good enough or you didn’t do enough.

You will know if you are in lack and insufficiency based on how it feels.

Decide ahead of time how you want to feel, and be intentional to create an experience from a place of sufficiency and enoughness.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

This episode is inspired by a recent experience that I had while doing a half-marathon. In this episode, we will be expanding on what I talked about in Episode 24 about your identity as an eater. We talk about what happens when things get hard. 

On our journey through life, we are going to have obstacles and challenges. Things will not always go the way we want them to. So the question is - what do you do when that happens?

Here are a few takeaways from this episode:

• Thinking that we need everything to be in control is an attempt at protecting ourselves.
• There are many things we can't control - but one thing we can always control is our reaction to any circumstance. How we show up and who we are in the face of whatever happens in our lives.
• The way you think about your urges and the way you relate to them is everything. If you can shift one thing - see your urges as a challenge, as the opportunity for growth and new pathways.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

The topic of perfection for this week’s episode was inspired by my recent guest podcast interview on Side Gig School, where I spoke about how perfectionism showed up for me when I was first certified as a coach and wanted to start my business. Last year, I did a masterclass on how perfectionism perpetuates binge eating, and this topic resonated so much with my attendees, who struggled with their relationship with food. 

In this episode, I talk about perfection and the four steps on how to overcome perfectionism that perpetuates binge eating.

Here are a few takeaways from this episode:

• Perfectionists tend to achieve LESS and stress MORE than regular high achievers.
• Use the power of your BRAIN to notice and shift your default pattern of thinking.
• Perfectionism may be one key component keeping you stuck in the cycle of binging.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Welcome to another episode of The Binge Breakthrough Podcast. In this episode, we explore my story about why I chose to keep my secret eating habits hidden from my husband until after we were married.

Secret eating is a common struggle, and it's understandable to feel hesitant about sharing this part of yourself with someone else. If you've never discussed your secret eating with anyone before, I want to provide you with valuable insights to consider as you navigate the decision of whether or not to open up.

Throughout this episode, I aim to equip you with practical tools to facilitate the process of talking to your loved ones about your secret eating. Here are a few key takeaways:

1. Evaluate your reasons for sharing: It's crucial to identify whether your motivation to reveal your secret eating is strong and meaningful to you. Take the time to understand your own reasons and ensure that you genuinely resonate with them.
2. Choose your confidant wisely: Decide who you feel comfortable sharing your secret with and why you specifically want to confide in them. Selecting the right person can make a significant difference in your journey toward breaking free from shame and developing a fresh perspective on your eating habits.
3. The power of sharing: Several of my clients have experienced a profound shift in their relationship with food by openly discussing their binging struggles with loved ones. Sharing their experiences helped remove the weight of shame, enabling them to gain new insights and perspectives on their behavior.

Get access to the replay of my Masterclass on this subject, including the worksheet that will take you through all of the questions so that you can know if you are ready and if so, exactly what to say.

Visit my website: https://janepilger.com/secret

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Observing your thoughts is such an important part of the process of change. If you've been listening to the podcast for a while, you have heard me say many times that awareness is the first step of change, and “becoming the observer” is a good way to become aware. There is a lot that goes on inside your body that you aren’t aware of.

Here are some takeaways from this episode:

Having experiences where it feels like you are at the mercy of something outside of yourself that just compels you to eat, but you really aren't even sure of what is happening in your mind and body is normal. When this happens you are on autopilot. You are pretty much at the effect of whatever is going on, without even realizing it.

Notice your patterns. Start to get curious about what is happening in your body when you notice that compulsive desire to eat a lot of food in a short period of time. Analyze personal observations of your own thoughts, feelings, and behavior.

As you start to become more aware of what is happening to you in the moments of eating, it's important not to judge yourself. Remember, shame and judgment are the main reason why people binge and what will keep you stuck.

If you want to get answers to “Why do I binge?” and other key questions, take this quiz and get the answers and 3 steps you can take right away to begin to change. Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.Follow me on Instagram and Facebook.

In this episode, I discuss how to understand your brain. My goal is to give you a basic understanding of how the brain works.

Please note that I am not an expert in this field. What I know comes from my own research, understanding, and self-development. Understanding how your brain works will help you learn how to make real changes in your eating habits and all areas of your life.

Here are some takeaways from this episode:

One of the primary functions of the brain is survival, and if it senses a threat in any way (real or perceived), it will always focus on survival, constantly scanning for danger.

If you've been on a lot of diets in the past (as many of us have), your brain may sense that your attempts to change or limit your food may result in starvation and will see this as a threat, which is why it is hard for you to change your eating habits.

There’s also the thinking part of the brain that we can use to our advantage to grow and evolve.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

In last week's episode, I talked about how the brain works to give you an understanding of the basics so that you can work with your natural wiring rather than fighting against it or thinking that something is wrong with you when your brain just does what human brains do. If you haven't had a chance to listen, I recommend you do, as these two episodes complement each other quite nicely.
This week we will expand on understanding the brain by diving into the power of questions. When your brain isn't in survival mode, it is basically like a computer, always working on finding answers for whatever it believes to be true.
Here are some takeaways from this episode:

• The brain will always look for the negative in a situation, which comes from its #1 job - survival. The brain is always scanning for threats, for what is wrong. If we don't direct our thinking and our attention, it's always going to focus on the faults, on the ways we aren't making progress.
• It’s very important to ask your brain very powerful questions because if you ask your brain a question, it will go to work to answer it. Your brain doesn't care if it's a useful question or whether it is helpful or harmful to you. It's like a computer - give it a question, and it will give you an answer.
• There is a very good reason why you binge, and you can use the power of questions to help you get out of shame and judgment and into curiosity and compassion so that you can understand yourself and your behavior.

I have created a download for you with all of these questions so you can have them for yourself when needed. You can get your list of powerful questions at www.janepilger.com/questions.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Have you ever wished someone would just tell you what to eat? Does it sometimes seem like if you could just find the perfect combination of foods and timing, all of your food struggles would just disappear? But then when someone does tell you what to eat you rebel? I have definitely been there. 

In this episode, I talk about this paradox and why it is important to listen to and trust yourself.

• I don't WANT to eat a bunch of food that makes me feel like crap, drains my energy, and takes me away from what is truly important in my life. When we say "I want to eat whatever I want" that is often more of a sign of rebellion. 
• But here is what I do think is a problem - it's seeking outside advice without turning inwards to see if it resonates with you. 
• The body is always communicating with you - the skill is learning how to tune in and respond accordingly.

If you want to hear a whole episode about the scale and weighing yourself, you can go back to episode 19 (what about the scale?) and see what resonates for you.

Figuring out what to eat can take experimentation and time but stay connected to what resonates with you rather than only seeking advice and guidance outside of yourself.

Are you ready to Go From Triggered to Trust with your Binge Food? Join me for a 2-Day Virtual Event for smart, successful women to harness the wisdom of the brain and body to trust themselves, eat with ease, and feel in control around food. Sign-up at: https://www.janepilger.com/event

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Have you ever wondered what it would be like if you could create peace with food?

In this episode, I talk about the four pillars of creating peace with food. This is important because the pillars become the foundation. If your goal is food freedom or being able to eat with ease, there are some components that have to be in place for this goal to be achieved and sustained.

Some takeaways from this episode:

• The four pillars of creating peace with food are clarity, connection, compassion, and confidence.
• You don't have to be perfect at all of these items.
• Imagine what might change if you improved even a little bit in each of these four areas.

If you are listening to this episode when it airs live in July of 2023, I'd like to invite you to my upcoming virtual event where we are going to do a deep dive into several of these components.

It will be an interactive experience where you will walk away with a clear picture of where you are going, and awareness of your nervous system, and we are going to create confidence as we go through an exercise together with your binge food. Sign up at janepilger.com/event

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

I'm aware - now what?

If you've been listening to this podcast for a while, you know that I often talk about the importance of awareness and how it is the first and most important step to change. 

If this is your first time listening, please listen to episode 32, which talks about how the brain works. Its primary goal is to seek pleasure, avoid pain, and use as little energy as possible. In order to change your patterns you have to become aware of them first. 

Noticing our patterns, what we might be thinking in the moments before, during, and after eating, what we are feeling in our body, and the stories we tell ourselves about why we eat the way we do.

Some takeaways from this episode:

• Consider writing in a journal or a phone app your observations of the things you say to yourself. Notice them. Become aware of them. Write them down or say them out loud to somebody else. 
• Once you become aware, you can choose to do something different.
• It's crucial that you don't judge or shame yourself for what you are thinking, feeling, or doing. 

If you are listening to this episode when it airs live in July of 2023, I'd like to invite you to my upcoming virtual event where we are going to do a deep dive into several of these components.

It will be an interactive experience where you will walk away with a clear picture of where you are going and awareness of your nervous system, and we are going to create confidence as we go through an exercise together with your binge food. Sign up at janepilger.com/event

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

If you are someone who has been on the binge-restrict pendulum for a while, with periods of what seems like success followed by periods of out-of-control moments with food, this episode is for you. I'm here to share my own experience with these approaches and why they didn't work for me and the challenges I see with many other people. I want you to be able to find that place where food feels easy and you are able to eat in a way that feels supportive and honoring to your body, mind, and spirit.

The problem with eliminating food groups is that it often gives a lot of power to that type of food. If you think that you can't control yourself once you start eating something, chances are you will prove that to be true.

When you are empowered, connected, and choosing what feels honoring and supportive, you won't need to disconnect from yourself with food.

In the last episode, I talked about the 4 pillars of creating peace with food: Clarity, Connection, Compassion, and Confidence. If your approach isn't cultivating these 4 pillars, chances are you are not on a path that will be sustainable in the long term.

If you are listening to this podcast when it airs in July of 2023 and you want to learn more about cultivating these 4 pillars for yourself and creating a new identity as an eater, join me for my 2-day virtual event where we will take a deep dive into a different approach and you will discover hands-on how to go from Triggered to Trust with your Binge Food. Sign up today at janepilger.com/event

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Have you ever wondered whether or not you would still binge if you paused before you started eating? If so, this episode is for you. Taking a pause is important because it allows for the logical brain to create an opportunity to respond versus react, which gives you a chance to consider your alternatives.

Some takeaways from this episode:

• We are not pausing so that we won't eat, we are pausing to give ourselves some time and space to consider what we want to do.
• It’s important to understand how change works. First, we catch ourselves after a binge, then towards the end, then in the middle, then before we go for the food.
• This journey is about coming back to yourself. Staying connected. Acknowledging that you can't fully disconnect - you will always come back to you and you will be dealing with the consequences, so let's stop pretending they don't exist.

If you enjoyed this episode, please don't forget to subscribe to the show and share this episode. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

If “should” is a word you use to talk to yourself, this episode is for you. Many of us use “should” when we talk to ourselves. After listening to this episode, you can decide whether it’s a word you would like to continue to use or not.

Here are this episode’s takeaways:

Telling yourself you should be doing more or being more leaves you feeling like you aren't enough as you are.

Focus on accepting your experience rather than forcing yourself to have a different one – get curious about what it has to teach you. 

When we say we should do something, we are reinforcing the idea that we are not doing the thing we think we should be doing.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Did you know there is a sweet spot when it comes to growth? That’s your growth edge (also known as the growing edge). It's that just-right place where the discomfort is there, but you are willing to experience it because you know what is waiting for you on the other side. 

Here are some takeaways from this episode:

The growth edge sits between letting the brain do what it’s always done (i.e. seeking pleasure and avoiding pain while using as little energy as possible) and setting very high, very unrealistic expectations for yourself, then getting frustrated when you don't do anything.

Discomfort is required for growth, and finding your edge is a matter of finding just the right amount of discomfort that will keep you in action. Each of us will have a different growth edge – and it will change based upon the area where you are trying to grow or improve. 

Be willing to experiment to find your edge. In the moments when you recognize you are there – when your brain thinks you can't or you just don't want to – ask yourself, “what can I do?” Listen for the answer and take action, whatever answer you get.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

This episode was inspired by a recent conversation with someone who attended the virtual event. She said, “I know you talk about the importance of removing restriction, but what is the difference between restriction and healthy discipline?” I wouldn’t normally use the term “healthy discipline”, but since she asked it this way, I figured many other people have this question and I wanted to address it here on the podcast.

Here are some takeaways from this episode:

• We can look at healthy discipline in two ways: one that comes from rigidity and control or the second way as a type of discipline that comes from a place of nurturing and support.
• Think about WHY you make the choices that you do around food.
• When I say remove restrictions, that does not mean remove the idea of making empowered choices that are nurturing and supportive to you - both physically and mentally.

Discover your personal blueprint to create lasting trust and peace with food: www.janepilger.com/blueprint

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Today, I want to talk about a sentence I hear a lot: I want to eat whatever I want, whenever I want. I think it means different things to different people. No matter how you interpret this sentence, I trust that this episode will be eye-opening and provide you with some perspectives and some questions you may not have considered before. Remember, we want to increase our awareness. You can't change what you aren't aware of and judgment will always keep you stuck in the cycle. So stay open, stay curious, and let's dive in!Here are some takeaways from this episode:

If you can just get curious about what the following key questions mean to you, you will open up a lot for yourself:

What do I really want when I think of fixing my relationship with food? If I could somehow erase all of the outside influences that have told me how to behave and what to do, what would I choose for myself?

In what ways are my food wants overlooking other wants I have in life?

In what ways might what I want for myself as it relates to food be rooted in fantasy and not reality?

You get to decide what a good relationship with food looks like for you. Yes, it can get complicated by society, the messages we have received, our own nervous systems, our emotional capacity, and more, but you really do have a choice.

If you want to know the primary reason you feel out of control around food sometimes take this quiz to find out why, and get 3 steps you can take today to begin to change. 

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

This episode was inspired by someone I spoke to at my virtual event, where I went through a visualization exercise to imagine that it was the holidays and the obstacles or food challenges they might face. She shared with me that she would never eat foods she deemed bad or forbidden in front of other people - at a party, out to eat or at a family gathering. She would only eat them in secret. Virtuous eating is the feeling that a person is being immoral, bad, or wrong when they eat certain foods. Do you feel this way?

Here’s some takeaways from this episode:

• Even though we are eating in secret and hiding from others judging us, what we are really doing is judging ourselves.
• Judgment and shame are the very two things that keep us in the cycle of feeling out of control around food.
• It's important to know in what ways our behaviors serve us and in what ways they hinder us. If we can look at it with curiosity, then we can decide if we want to change something.

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

In this episode, I will share stories with you about my most recent triathlon and how it relates to my journey with food and recovery from binge eating disorder. I will talk about the importance of knowing your patterns and tracking your progress along the way.

Here are some takeaways from this episode:

• I track my progress by writing a report about my race. I reflect on what went well, what I would do differently, ideas and suggestions for the next race, and reminders for if I do the race again in the future - course specifics, places we ate, etc.
• Listening to your body and knowing when to push through and when to stop is important. 
• A concept I love to teach is resilience - becoming stronger through our struggles and challenges.

In future episodes, I will share my journey to becoming an athlete - stay tuned for those in a few weeks!

If you want to know the primary reason you feel out of control around food sometimes take this quiz to find out why, and get 3 steps you can take today to begin to change. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Let go of judgment as we uncover the hidden truths about binge eating and out-of-control eating in this episode of Binge Breakthrough. Rather than focusing on how to change self-sabotaging behavior, ponder the root cause of the behavior.Join us as we delve deep into the compassionate perspective that separates behavior from intention. 

Learn why you might be asking, “Why would I want to do something that makes me feel awful?”

Explore the powerful role of shame, judgment, and the protective mechanisms behind your relationship with food.

Discover how curiosity can unlock the path to healing and transformation.If you've ever struggled with food, this episode is a must-listen. 

Press play and start your journey to understanding and freedom.Be sure to check out the Binge Breakthrough Blueprint to create your customized blueprint to create peace with food at janepilger.com/blueprint.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

In this episode of Binge Breakthrough, you'll hear my personal journey from a non-athlete to a competitive triathlete. 

Discover how I overcame fear, faced body image struggles head-on, and embraced the power of adventure and growth. 

Whether you're an aspiring athlete or seeking personal transformation, this candid exploration will inspire you to take your own unique path toward self-discovery. Tune in now for an inspiring conversation!

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

In this episode of Binge Breakthrough, I give you an inside peak into my journey through the intricate relationship between athletic performance and food. I share my own experiences and insights, highlighting the pivotal role food played in my athletic journey. 

Discover the power of listening to your body, letting go of comparisons, and finding a balance between fuel and pleasure. 

Whether you're an athlete or simply curious about the connection between nutrition and performance, this episode offers valuable wisdom to enhance your athletic endeavors and foster a healthier relationship with food. Join me for an empowering conversation that could transform your approach to both athleticism and nourishment.

If you want to learn more about my journey to becoming an athlete, but sure to check out Episode 46. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Have you ever found yourself saying, “I could never do that”?

In this episode, I explore how this statement might be keeping you from achieving what could truly be possible for you. Join me as I delve into the extraordinary power of possibility and self-belief. 

Discover how to break free from the “I could never” mindset, stop limiting beliefs from preventing you from achieving your goals, and open the door to your dreams. I'll share inspiring stories, including conquering the impossible, like the Hawaii Ironman, and guide you on a journey of self-discovery and transformation. 

Don't miss this empowering episode that will show you how to believe in yourself more than ever. Tune in now!Discover the #1 reason why you binge eat and what to do about it at janepilger.com/quiz.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Are you overwhelmed by the prospect of preparing for life's major events? Whether it's a dream vacation, a significant life milestone, or an adventure that disrupts your daily routine, the stress can be real.

Join me in this special episode, created in preparation for my participation in the Hawaii Ironman World Championships. I'll share my top tips and foundational practices for mastering your anxiety about upcoming events.

Discover the significance of viewing your event through a wide lens, considering every phase and setting intentions that resonate with your deepest desires and values. Learn how to confidently navigate obstacles with courage, infuse every moment with connection, and gracefully ease back into your routine to minimize post-event blues.

This episode isn't just a one-time listen – it's a resource you can revisit time and time again as you prepare for your own significant events. Discover how implementing these strategies can truly transform your experience leading up to, during, and after your event. Don't miss out on this opportunity to elevate your event preparation game!Rediscover the magic of the holidays and find true lasting peace with food. Get immediate access to replays of the Binge Free Holidays event at janepilger.com/holidays. You will walk away with a new understanding of yourself, a clear vision, your next steps, and strategies to overcome any obstacles.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Does the thought of the upcoming holiday season fill you with stress, anxiety, or dread? Do you find that your binges increase during the holidays when food is everywhere and tensions are high?

Tune in to this episode as we navigate the challenges of the holiday season and discover how to create a mindful and joyful experience. Explore the power of setting intentions, making conscious choices, and transforming your relationship with food.

Receive powerful questions you can ask yourself to guide you in all of your decisions around the holidays. 

Get ready to embrace a holiday season filled with peace, joy, and self-empowerment. Tune in now!

If you would like to dive even deeper into these concepts and obtain hands-on support on HOW to implement and integrate change, sign up for the Binge Free Holidays event. You will walk away with a new understanding of yourself, a clear vision, your next steps, and strategies to overcome any obstacles, and on day 2 I will guide you through a transformative experience with your holiday binge food. Rediscover the joy and magic of the holidays you may have experienced as a child.

Rediscover the magic of the holidays and find true lasting peace with food.  I am hosting a 2-Day Virtual event for smart, successful women to rediscover the magic of the holidays and find true peace with food. Join me on October 23rd-24th at 2 pm-5 pm CT

You can register here:  https://www.janepilger.com/holidays

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Join me on my journey of courage and resilience at the Ironman World Championships in Kona, Hawaii. The day didn't end at all how I expected. Join me as I explore how unexpected setbacks can become the biggest opportunities for growth and self-discovery. Learn to listen to your body and discover how embracing adversity can ultimately lead to strength and personal empowerment. This episode will inspire you to overcome life's challenges and keep moving forward on your own extraordinary journey. If you want personalized guidance and support, or if you want to cultivate a new relationship with yourself and with food, coaching, connection, and change are waiting for you. Find out more at janepilger.com/cultivate.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Are you tired of falling into the same cycle of binge eating, feeling defeated by that persistent thought, “I've already blown it”? In this episode, I explore overcoming black-and-white thinking, diet mentality, perfectionism, and otheer self-destructive mindsets. 

Discover how self-compassion, awareness, and a unique approach can help you rewrite the narrative, reclaim your relationship with food, and finally find lasting freedom from binge eating.

Don't miss this episode – it's your opportunity to silence the inner critic and empower your journey towards a more peaceful relationship with food.Check out the other episodes mentioned in this podcast:

Episode 29 – How Perfectionism Perpetuates Binge EatingEpisode 2 – Why Do I Binge?Episode 3 – How Do I Stop Binge Eating?Episode 5 – Remove RestrictionsEpisode 38 – The Power of the PauseIf you want personalized guidance and support, or if you want to cultivate a new relationship with yourself and with food, coaching, connection, and change are waiting for you. Find out more at janepilger.com/cultivate.Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Join me for an inside perspective from my best friend, Corinne Crabtree, as we explore my experience of the binge eating recovery process. Hear personal stories that I rarely share with anyone, and get a real look at what the road to recovery from binge eating looks like. Delve into a personal account of healing, resilience, and overcoming shame. Discover valuable insights on embracing progress and the path to wholeness.

If you want to know what the journey to healing from binge eating really looks like, you won't want to miss this episode.

Check out the episode I reference in this podcast:

Episode 15 – A Candid Conversation With My HusbandDiscover the #1 reason behind your binge eating and what to do about it at janepilger.com/quiz.

*Please pardon the sound in this episode, we had some mic issues. 

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

You may have heard that restriction is one of the causes of binge eating. Did you know that there are different types of restriction?

Today on the podcast we will explore physical and mental restriction, as well as a concept that many people have never heard of but fall into often – unintentional restriction.

Explore the concept of unintentional food restriction and its impact on your relationship with food and the binge-restrict cycle. Discover what unintentional restriction is, why it happens, and how to stop restricting food, unintentionally or otherwise. Understanding this concept could change everything for you. 

Check out the episodes referred to in this podcast:

Episode 2 – Why Do I Binge?

Episode 3 – How Do I Stop Binge Eating?

Episode 5 – Remove Restrictions

Episode 9 – Develop Two-Way Trust

On the road to unwinding your binge eating, you will still binge sometimes. What happens next is everything. If you don't have a PLAN and a PROCESS for your journey, get mine here at janepilger.com/after.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

The holidays can be challenging for many different reasons, especially for people who struggle with food. I have 3 simple but powerful keys for you to overcome any obstacle you might face this holiday season. Tune in to discover the 3 keys, including a fun strategy that will help you turn that situation that you used to dread into something you want to happen. Tune in to find out more and have a completely different experience of the holidays this year.

Get your Breakthrough Bingo card at janepilger.com/bingo

If you want to dive deeper into who you want to be this holiday, figure out how to identify and address your needs, and discover your potential obstacles this holiday and the strategies to overcome them, check out the Binge Free Holiday virtual event replay.

Get immediate access at janepilger.com/holidays

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

This week we are exploring the importance of recognizing incremental progress on your journey to food freedom. I draw parallels from my current personal journey of recovering from a severe ankle injury during the Ironman World Championships.

Join me as I reflect on insights from The Gap and the Gain by Benjamin Hardy and Dan Sullivan, emphasizing a mental shift from fixating on the daunting gap between where we are and where we want to be to celebrating the gain and the strides we make on our journey. Drawing parallels between physical recovery and our relationship with food, I discuss how important it is to celebrate all wins, big or small. From navigating pain during physical therapy to dealing with discomfort in changing eating habits, we uncover the truth that healing is not a linear process. Join me in understanding the significance of any progress on the path to food freedom and overall well-being as I’m reminded that it's the journey, not the destination, that makes the process meaningful.

To hear the full story of my ankle injury during the Ironman World Championships, tune into Episode 51.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

In my quest for more joy, presence, and connection this holiday season I have been watching more Christmas movies on Hulu and Netflix. This week's episode is inspired by the Netflix movie Jingle Jangle. I was so moved by the message of this movie that I wanted to share it here on the podcast (without any spoilers!).

Join me in reflecting on your dreams, awakening dormant aspirations, and embracing the power of belief, just like the characters in this movie. If you’re feeling unsure of what to do when you don't believe in yourself, you will want to listen to this episode and reignite the spark of belief in what is possible for you. Whether it's food freedom or another dream, there are key lessons in this movie that will inspire you to go and achieve your dreams.Discover the #1 reason for your binge eating and what to do about it at janepilger.com/quiz.

Visit janepilger.com/holidays for immediate access to the Binge Free Holidays virtual event replays so that you can create a new experience for yourself this holiday season.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Do you have a hard time forgiving yourself after a binge or eating more than you might prefer?

Do you often think that you are bad, wrong or broken because of the way you behave around food sometimes?

What if I told you that forgiveness isn't necessary? You don't need to be forgiven because you haven't done anything wrong. What you do with food makes sense. You don't need forgiveness. You need understanding. From this place, you can truly make the shifts to become a peaceful eater.

Tune in to find out if you are willing to drop the idea that you need to be forgiven when you eat a lot of food.

If you want to understand the 8 reasons why you binge or feel out of control with food sometimes and how to stop, check out Episode 2 and Episode 3 of the podcast for a summary. The following 8 episodes are a deep dive into each reason and the corresponding solution. 

If you enjoyed this episode, please hit subscribe so that you don't miss any upcoming episodes. 

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

The New Year is right around the corner. Avoid the trap that most people fall into as they approach a new year and set yourself up for success. Find out what the trap is, how to avoid it, and how to use your awareness and past efforts to come up with New Year’s resolutions unique to you and your needs. Listen now and let go of perfectionism to set yourself up for an impactful year to come. If you would like to download the 8 reasons why you binge and what to do about it, visit bingebreakthrough.com/why.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

It's the start of a New Year and many people are committed to changing their bodies. This week, I have a special guest on the show to talk about body image for women. Judith Gaton brings a refreshing perspective to the conversation around body image and self-acceptance in this insightful interview. She emphasizes the importance of breaking free from societal expectations and the unrealistic goal of sustained self-love. Judith introduces the practical Triple-A Framework (Awareness, Acknowledgment, Acceptance), guiding individuals to reconnect with their bodies after what might have been years of neglect.

Throughout the interview, Judith encourages women to move beyond the dichotomy of either hating or loving their bodies. Instead, she advocates for embracing the journey of self-discovery and kindness, acknowledging that sustained self-love might not be an immediate or realistic goal for everyone. Her approach challenges the conventional narrative surrounding body image women face, promoting a nuanced understanding that aligns with the complexities of individual experiences. This is an episode you won't want to miss!

Find out more about Judith here and check out her Style Masterclass Podcast. Follow her on Instagram.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

This week we are diving into a topic that people of every shape and size have experienced: feeling fat. What does it mean to feel fat? Is fat a feeling (outside of feeling full and a bloated stomach)? What do you notice around your own experience of feeling fat?

Join me as we explore these questions and more. We’ll also get an inside look at body image in women specifically, discussing several women’s experiences of feeling fat and what they are doing to overcome the messages we have received about our worth, value, and acceptability in relation to the size of our bodies.

Tune in today for insightful questions that you can ask yourself to start unpacking your own beliefs about the size of your body and your worthiness. This is an episode you may want to return to often as you start to get curious about what you want to believe about your body, and all bodies.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Share The Peaceful Eater

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Subscribe now

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

This week we are diving into a topic that people of every shape and size have experienced: feeling fat. What does it mean to feel fat? Is fat a feeling (outside of feeling full and a bloated stomach)? What do you notice around your own experience of feeling fat?

Join me as we explore these questions and more. We’ll also get an inside look at body image in women specifically, discussing several women’s experiences of feeling fat and what they are doing to overcome the messages we have received about our worth, value, and acceptability in relation to the size of our bodies.

Tune in today for insightful questions that you can ask yourself to start unpacking your own beliefs about the size of your body and your worthiness. This is an episode you may want to return to often as you start to get curious about what you want to believe about your body, and all bodies.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Tune in to this week's episode to explore the various ways that binge eating might be making your life small. You may or may not be aware of the cost of this decision, and you may not even realize that it is a decision. Discover many examples of how this shows up for people and see if you can identify any patterns for yourself.

Learn why we make our lives small, how it makes sense, and what you need to do if you decide that you want to start living a bigger life. It all comes down to one word and two concepts. Listen in to learn what they are.

If you want to learn how to start creating safety and trust in yourself and with food, join me for the free 2-day virtual event coming up on January 22nd-23rd. Sign up today at www.janepilger.com/kind

Thank you for listening to The Binge Breakthrough Podcast - your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

I would love it if you could leave a review and share this show. This helps others discover that there is a perfectly good reason why they do what they do with food and that healing is possible.

Visit my website http://janepilger.com/

Follow me on Instagram and Facebook.

Many people think that the solution to the restrict-binge cycle is found in changing what, when, and how much you eat. I think this approach doesn't get to the root of the problem. I believe your binges are like the warning lights on a dashboard. They tell you that there is something going on underneath the hood. The answer doesn't lie in trying to change the lights – we want to get under the hood and figure out why the lights are coming on in the first place. 

Tune in and start to get curious about your own warning signs and how to avoid binge eating by getting to its root cause. Ask yourself, “Why am I eating so much all of a sudden?” rather than focusing on food.

If you want personalized guidance and support, or if you want to cultivate a new relationship with yourself and with food, coaching, connection, and change are waiting for you. Find out more at janepilger.com/cultivate.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

I often say that awareness is the first step to change: you can't change what you aren't aware of. While it is an important first step, awareness alone won’t show you how to change your life.

Tune in to discover the 5 steps to change yourself in a way that you can sustain. Step 1 is awareness, but on your journey to unwinding your binge eating, you will encounter all 5 steps. In this episode, I will help you uncover which step you are on and how to change your life when you feel stuck there so that you can create peace with food.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Last week, I taught a live workshop called “How to Stop Hating Yourself After a Binge”. During the workshop, I delved into some simple yet impactful cognitive science to help you understand the way your brain functions so you can start working in yourself instead of against yourself.

In today's episode, I share the “flip your lid” brain model of how the brain works when it perceives a threat, and one simple strategy to use when that happens. If you've ever “flipped your lid” and wondered what happened, you'll have a clear picture of what takes place in the brain during those moments after this episode.

If you love learning about the brain, understanding your overeating psychology and behavioral patterns with food, and figuring out how to respond to yourself in supportive ways, this episode is for you.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Food and body image issues in women and men can negatively impact romantic relationships. When you don't feel good about what you've eaten or the way your body looks, you might want to disconnect from yourself and your partner.

But do you really understand the ways that binge eating impacts your relationships? This Valentine's Day, I dive into one of my lowest binge moments and how to improve romantic relationships, no matter how much you've eaten or how you feel in your body.

If you want to know the primary reason you feel out of control around food sometimes, take this quiz to find out and get three steps you can take today. 

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

What do you think when you hear the term self-love? In today's episode, I explore a unique perspective on the importance of self-love and building a relationship with yourself on your journey with food.

Your relationship with yourself is the most important relationship you have. Tune in to discover how to start to love yourself and cultivate, nurture, and support your relationship with yourself – it will have a compound effect on every other relationship in your life.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Many people understand that food restriction is one of the primary causes of the binge-restrict cycle, but they don't understand all of the ways it shows up and how it impacts the body, both physically and mentally.

Tune in as I explore restriction – physical, mental, and unintentional. Discover the effects of food deprivation and restriction on the brain, as well as how you can become aware of the restriction in your life so you can stop restricting food.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

You probably haven't heard much about the concept of attunement as it relates to binge eating. It's not something that many people talk about, but it's a key factor in overcoming binge eating.

Tune in to discover what attunement is, why it's important in changing your relationship with food, and how you can create harmony with yourself – even the parts of you that you have rejected for so long.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Are you concerned about your child's relationship with food and their body? Not sure what to do or what to say?

Tune in for some guidance and suggestions on what to do and what not to do. If you don't have children yourself but have children in your life, this episode will provide powerful insights for you, including surprising information about the times in a person's life when disordered eating is most likely to occur.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Have you ever wondered how being sick impacts binge eating? I've been ill for the past week, so I've been reflecting on this question. Tune in to find out how illness impacts binge eating. Whether you are currently sick or not, you will discover questions that you can explore to uncover your own patterns around how you honor your needs and how that impacts your eating.

I share my own experience of being sick, how it impacts my eating - and how I am adapting and adjusting to a situation that nobody ever plans for.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Do you know the words that float through your mind right before a binge? It's likely that they are some version of "I can't...".

I can't count how many times I binged, truly believing that I couldn't handle the feeling in my body. (Notice what I did there starting that sentence with I can't...!)

Today, we are diving into this topic. How do you figure out what is going through your mind before a binge? For many people, there is nothing there - just a compulsion to get the food. Tune in to discover how to gain awareness of the words that send you to the food and how to create a new response for yourself.

Discover four key steps to going from someone who thinks they can't handle it to someone who is willing to get curious, shift their perspective, and get clear on what is really holding them back. This episode has the potential to transform the way you think about yourself.

Podcast episodes referenced:

What Comes After Awareness?

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

I'm always looking for stories of inspiration and transformation and sometimes I find them in surprising places. I just finished watching a season of the TV show Survivor and found a lot of inspiration from several participants on the show.

If you're familiar with the show you might be surprised to hear the source of my inspiration. If you aren't familiar with it - I give you enough context to be able to gain your own insights without needing to watch it for yourself (and there are some spoilers if you happen to be watching it).

Tune in to find out what inspired me, how you can apply these stories of transformation to yourself, and discover your own sources of inspiration and motivation. They are all around you, waiting to be found.

Other episodes referenced in this podcast:

Your Identity as an Eater

How to Respond to "I Can't Handle This”

Have you ever thought to yourself that binge eating is comfortable? That you eat to bring yourself comfort? This is a very common thought process and in some ways it's true. There are some components of binge eating that provide comfort or relief - if that wasn't true you wouldn't binge.

But is it really comfortable, or is it just familiar? Tune in to explore the difference between comfort and familiarity and discover how to tell yourself the truth about what your eating behaviors provide you.

There is a surprising truth in all of this that just might help you see things in a new way so that you can choose a different response for yourself in the moment that matters most.

Want to discover the surprisingly simple yet effective ways to end binge eating? Join me for the ABCs of Ending Binge Eating on April 15th & 16th for new insights and personal support and interaction.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook

This week's episode is inspired by my current goal of qualifying for the Boston Marathon. When you have a big goal, something that you really want for yourself - one of the most important questions is whether or not you believe it is possible.

Do you believe it is possible for you to stop binge eating?

Do you believe it's possible for you to become a calm, connected and peaceful eater? If not, why?

If you don't believe in yourself you just might find yourself quitting ahead of time.

Tune in to discover how to hold belief for something you've never been able to accomplish before.

Don't give up on your dream because you can absolutely find peace and ease with food - no matter how long you've been struggling.

Other podcast episodes referenced:

When Things Don't Go According to Plan

How to Respond to "I Can't Handle This"

Your Identity as an Eater

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

This is the second podcast in a two-part series inspired by my training for an upcoming marathon. Last week we talked about the discomfort that arises when you are working towards a goal that you have never accomplished before.

This week we are looking into the ways that you can respond to the discomfort that arises in those moments when you want to eat a lot of food and how you can support yourself through it.

There are some surprising ways that you might be making that discomfort much worse than it needs to be. Tune in to discover strategies that you can implement for any areas of discomfort in your life as you pursue new goals and dreams.

Additional Resources Referenced:

This episode is part one of this series:

Quitting Ahead of Time

This episode was inspired by the exact same race one year ago:

What Do You Do When Things Get Hard?

When it comes to ending binge eating it is as simple (not easy) as ABC. Discover the ABCs of Ending Binge Eating to see if you know your ABCs and learn simple tips you can apply today.

The ABCs of Ending Binge Eating Workshop Replay

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com (and subscribe, if you haven’t already) to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

I was recently asked this question: "What was the biggest change for you that allowed you to go from someone who binges to someone who doesn't do that anymore?"

Tune in today as I share the immediate answer that came to me in the moment - the 4 things that have changed my relationship with food.

After further reflection, I've determined that it comes down to three simple yet powerful words: Connection, Compassion, and Curiosity. I share what each of these has looked like in my own journey and ask you to explore how they are showing up in your relationship with food.

Podcast episodes referenced:

Learn to Work With Your Nervous System

Expand Your Emotional Capacity

If you would like assistance in creating more connection, curiosity, and compassion on your journey to becoming a more calm, relaxed, and peaceful eater, click here to determine your next step.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Are you limiting yourself in life because you don't have the results you want yet? Is it possible to lessen your focus on results and increase your focus on experiences and memories?

Join me this week as I reflect on my recent experience at the Eugene Marathon and what I learned from it. You'll get to hear all about the race as I share my experience and my personal takeaways. I also offer some questions and insights for you to consider for your own journey with food and your body.

Previous Episodes Referenced:

Quitting Ahead of Time

Acceptance vs Resistance

Want to see a compelling photo of the finish line of this race? Click here to see that magic moment and subscribe to the Peaceful Eater to make sure you don't miss the support, tools and resources to help you find peace and ease with food.

Tune in to discover why that finish line moment was more important than any time, pace, or goal.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

How often do you think about your future? For the vast majority of us, your future is coming, no matter what. The question becomes - what type of future are you creating for yourself? There are two types of futures: the default future and the created future.

Join me as we explore the difference between the default future and the created future. Discover the primary excuses that keep us in the default future and how to overcome them. Gain practical tips on how to envision a created future for yourself.

Start thinking about your future today. What you do today and how you show up today is a seed that gets planted for tomorrow. You don't have to be perfect, but if you don't take steps to change what isn't working in your life you will continue to create more of it.

If you want to support in envisioning a created future or stepping away from a default future, let's chat.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food.

Do you beat yourself up and blame yourself when you make a mistake at work or when you binge eat, emotionally eat, or compulsively overeat? If you do, you're not alone. And, chances are, this is keeping you in the cycle of making more mistakes or eating more food than you would prefer.

Join me as I share a powerful concept that you can apply to yourself and others around mistakes or food choices. I share some personal stories and practical tips for how you can respond to mistakes and food choices in a way that will help you learn, adapt and grow towards the created future you want for yourself.

Previous episodes referenced:

The Best Way to Change Your Internal Dialogue

What Future Are You Creating For Yourself?

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Chances are that you are very familiar with the concept of the downward spiral - especially as it relates to binge eating or feeling out of control around food sometimes.

Many people think that once they start binge eating they can't stop for days, weeks or even months. This is a downward spiral. It feels easy to get on and hard to get off.

Did you know that there is such a thing as an upward spiral?

Tune in to find out more about what an upward spiral is and how to shift from a downward spiral to an upward spiral with one simple but powerful question.

This concept comes from the book Body Kindness by Rebecca Scritchfield. I highly recommend it!

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Have you ever wondered if you are a binge eater? It's a question I get quite a bit. Whether you know for sure you are a binge eater or if you are curious if what you do with food is would be considered binge eating, there is something in this episode for you.

Tune in to discover what your thoughts are about being a binge eater and what is more important than any label or distinction. Get curious about the energy behind your eating behavior and see if you can tune in and connect with the part of you that wants to binge or eat in secret sometimes.

Episode Referenced: Getting to Know the Part That Wants to Binge

Resource: What is Binge Eating?

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Do you have times in your life when you have a big event coming up and you know that your brain is likely to offer up some less than helpful advice for you? Do you find yourself wishing you could just stop feeling that way during those times?

Whether it's a family gathering, a work deadline, an upcoming trip, or in my case an upcoming triathlon, your brain is going to have some familiar patterns of thinking and behaving when times get stressful.

Tune in to the podcast today to discover one of the most helpful things you can say to yourself during any stressful situation, or any time where your brain is acting in a way you might not prefer. This simple sentence can have huge impacts in your life.

Episode referenced: Permission to Be Human

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Do you know where confidence comes from? Most people think that confidence comes from achieving a certain result, or that they won't be able to do something until they have confidence in themselves. That's not how confidence works.

Tune in to discover the 4 Cs of creating confidence and how to apply them to your journey with food and your body. I share how I've applied these 4 Cs in my own journey to develop confidence on my triathlon bike and give you practical tips to apply to any area of life where you want to become more confident.

Episodes referenced:

The Power of the Pause

Learn to Work with Your Nervous System

Do you have a plan for what to do after a binge? Would you like to develop more confidence in what to do during those moments? Get your plan here: www.janepilger.com/after

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

If you've been listening to this podcast for a while, you know that I talk about the 8 reasons why people binge eat:

* Shame and judgment

* Restriction

* Dysregulated nervous system

* Disconnection from your body

* Coping mechanism

* Attempt to control

* Habit

* Negative Self-Talk

Previous episode referenced: Why do I binge?

I've recently come to realize that it all comes down to one word: disconnection. This means that in order to end your binge eating, the skill you must cultivate is connection. It's the closest thing to a magic pill you're going to find.

Tune in to discover why connection is so important and how you can begin to cultivate it for yourself. Discover a powerful statement that you can remind yourself of anytime you are eating in a disconnected way.

If you'd like to learn how to cultivate connection through working with me, let's connect. www.janepilger.com/connect

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

As we approach Independence Day, many of us find ourselves reflecting on the concept of freedom. But have you ever considered what freedom means when it comes to your relationship with food?

In the latest episode of Binge Breakthrough, we dive deep into the often misunderstood concept of food freedom. If you've ever struggled with binge eating or felt out of control around food, this episode is a must-listen.

Here's a taste of what you'll discover:

The common misconception about food freedom that might be holding you back

A powerful analogy that will change how you think about your food choices

Real-life examples of how redefining food freedom has transformed lives

Practical steps you can take today to start your journey towards true food freedom

As a binge-eating coach, I've seen firsthand how a shift in perspective can lead to profound changes. In this episode, I share insights from my own journey and those of my clients that will challenge your current beliefs about food freedom.

But we don't stop at theory. You'll walk away from this episode with actionable steps to start redefining food freedom in your own life. From journaling prompts to practical exercises, you'll have the tools to begin your transformation immediately.

Whether you're in the depths of binge eating, well on your recovery journey, or simply looking to improve your relationship with food, this episode has something for you. It's time to break free from the "eat whatever you want" myth and discover what true food freedom means for you.

Ready to declare your own food independence? Tune in to this episode of Binge Breakthrough. It might just be the key to unlocking the peaceful, empowered relationship with food you've been seeking.

Don't miss out on this game-changing episode. Click play now and take the first step towards your food freedom.

Ready to create your own definition of food freedom and understand what's holding you back? Book a Food Freedom Session today.

Looking for a supportive community of people who are discovering how to stop disconnecting with food and start connecting with life? Join The Peaceful Eater on Substack.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Join me today on the podcast as I have a conversation with my client, Lauren, a life coach who has transformed her relationship with food and her body. Lauren shares her story of overcoming the constant mental chatter and emotional turmoil around food that once dominated her life. Discover how Lauren went from feeling like a prisoner to her thoughts about food to experiencing true food freedom and a more balanced, joyful life.

Lauren discusses the pivotal moments and key strategies she learned through working with me. From understanding the crucial role of the nervous system in managing anxiety and cravings to breaking free from restrictive eating patterns, Lauren's insights provide essential guidance and support for anyone struggling with binge eating or food-related challenges

You'll hear about the practical tools that helped Lauren regulate her emotions without turning to food, the importance of giving yourself permission to eat without guilt, and how changing her mindset around food has profoundly impacted her overall well-being and the work that she does with her clients with Type 1 Diabetes.

Whether you're dealing with similar struggles or supporting someone who is, this episode offers valuable lessons and tangible steps towards achieving a healthier, more peaceful relationship with food.

Tune in to learn how Lauren's life has transformed and how you, too, can find freedom from the cycle of binge eating. Don't miss this empowering conversation that could be the key to unlocking your own journey towards food freedom and body trust.

If you want to learn more about what Lauren does as a T1D coach, you can find out more about her at https://lifecoachingwithlauren.com/t1d-coaching

Curious about the Quiz that Lauren mentioned at the start of the show? Want to know why you binge? Take the Why Do I Binge Quiz today and get your results immediately.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Are you trapped in a cycle of binge eating, constantly battling what feels like self-sabotage? This episode challenges everything you thought you knew about your relationship with food. Discover why your binge eating isn't actually self-sabotage but a misunderstood attempt at self-protection.

Learn how this perspective shift can transform your journey, replacing frustration and shame with compassion and understanding. Uncover the hidden reasons behind your eating patterns and gain powerful insights to break free from the binge cycle.

Whether you're struggling with binge eating or supporting someone who is, this episode offers a fresh, empowering approach that could change everything. Tune in for a game-changing conversation about food, emotions, and the path to true healing.

Do you want support with your binge eating struggles? Join me inside the Cultivate group coaching program.

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Are you supporting a loved one struggling with binge eating?

This episode offers essential insights and practical strategies to help you navigate this challenging journey together. Whether you're a partner, parent, friend, or family member, you'll learn how to provide effective support without compromising your own well-being.

Discover how to communicate compassionately, recognize progress, and create a nurturing environment for recovery. With expert advice and real-life examples, we'll tackle common concerns and equip you with tools to strengthen your relationship while fostering healing.

What are some helpful things to say if your loved one comes to you and says that they had a binge?  

* Tell me about it

* Help me understand

* What was that like for you?

* How can I support you through this?

* What do you need?

Tune in to gain the understanding and confidence you need to make a positive difference in your loved one's path to recovery.

If you want to discover how I can help you or your loved one on your journey to healing, schedule a Food Freedom Session today.

Previous Episodes Mentioned:

How to Talk to Your Loved Ones About Your Secret Eating

A Candid Conversation With My Husband

Insights From a Friend

The Value of Incremental Progress

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Have you ever thought you've beaten binge eating, only to find yourself back in the cycle? You're not alone. In today's episode, we explore the frustrating experience of relapsing after periods of progress. Discover why the thought 'I had it figured out' might be holding you back, and learn to reframe setbacks as valuable insights.

We'll unpack common relapse triggers, from post-vacation struggles to stress-induced binges, and explore the hidden thoughts fueling these patterns. Gain a fresh perspective on restrictive diets, your identity as an eater, and the impact of labeling foods.

Learn why blaming external circumstances keeps you stuck and how to look inward for lasting solutions. Tune in for part one of this two-episode series and start transforming your setbacks into stepping stones toward freedom from binge eating.

Episodes Referenced:

Remove Restrictions

Unintentional Restriction

All About Restriction

Your Identity as an Eater

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Setbacks in your journey with binge eating can feel overwhelming and discouraging. In this second part of our two-episode series, we're exploring how to navigate these challenging moments with self-compassion and wisdom.

We'll uncover the surprising ways confident people approach setbacks and shed light on what true progress really looks like - it might not be what you expect. This episode offers gentle guidance and practical insights to help you reframe your experiences and move forward with renewed hope. If you missed part one, you can find it here:

I thought I had it figured out...

Remember, you're not alone in this journey. If you're seeking personalized support to understand the root causes of your binge eating and develop effective strategies to overcome them, I invite you to book a Food Freedom Session. I'll help you get under the hood and outline your unique path toward a more peaceful relationship with food.

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

In this episode, we're wrapping up our discussion on navigating setbacks on the path to becoming more calm, connected and confident with food. You'll learn the surprising truth about how change really works, exploring the 6 key stages of the Cycle of Change model. Discover the key components of each stage and identify where you likely fall in the cycle right now.

Most importantly, you'll understand why relapse is a normal part of the change process - and how to use it as an opportunity to grow, rather than see it as failure. Get ready to reframe your mindset around setbacks and make lasting progress on your food freedom journey

Click here to see a visual image of the Cycle of Change on Substack.

Previous episodes referenced:

I thought I had it figured out...

Turn Your Setbacks Into Stepping Stones

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.

Join us on Substack for more insights, support, and resources to help you on your journey. Ask questions, connect with others, and get the guidance you need to become more calm, connected and confident with food.

Ever wonder what running a marathon has to do with overcoming binge eating? In this powerful episode, I reveal the surprising parallels between these two challenging journeys. As I prepare for my Boston Marathon qualifying race, I'm sharing five game-changing mindset shifts that apply both to crossing the finish line and breaking free from binge eating.

You'll discover:

* Why detaching from your goals can actually help you achieve them

* The secret to turning setbacks into stepping stones

* How to build an unshakeable confidence 'bank account'

* The power of finding your 'pace partners' in recovery

Whether you're struggling with food, chasing a big dream, or simply looking to transform your mindset, this episode is packed with actionable insights and heartfelt encouragement. I share my personal stories of doubt, determination, and breakthroughs to inspire you to lace up your shoes and take the next step in your own journey.

Press play to learn how to pace yourself, persist through challenges and make progress in ways you never thought possible. Your breakthrough might be closer than you think!

Other Items and Links Referenced:

Quitting Ahead of Time

Experiences Are More Important Than Results

Post Run Reflection Video

GASP Confidence Builder Worksheet

Connect with Me:

Book a Food Freedom Session, Join the Substack community

Feeling like there's too much to do and not enough time? You're not alone.

In this episode, we dive into the world of overwhelm - why it happens, what it does to our brain, and most importantly, how to overcome it.

Drawing from personal experiences and client success stories, I'll share practical strategies to help you break free from the paralysis of overwhelm and get into action.

Whether you're juggling work, personal life, or both, this episode offers a roadmap to navigate those moments when everything feels like too much.

Tune in to discover how to transform overwhelm into productive energy and reclaim control of your to-do list. It's time to say goodbye to spinning thoughts and hello to clear, focused action!

Sign up for the newsletter and engage in the discussion about overwhelming over on Substack here.

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food.

Connect with Me:

Book a Food Freedom Session

In this episode, I'm taking you behind the scenes of my recent Santa Rosa Marathon experience. It was a race filled with surprises, challenges, and powerful insights that extend far beyond the finish line. Join me as I share:

* Why I decided to be proud of myself before the race even began

* How I turned "never give up" from a catchphrase into a race strategy

* The unexpected ways I found to celebrate my progress

* Valuable lessons I discovered in both triumph and struggle

* My secret for avoiding post-race letdown

Whether you're a runner, working on your relationship with food, or chasing any personal goal, these five lessons will resonate with your journey. Tune in for a dose of real talk, practical wisdom, and motivation that will inspire you to keep pushing forward, no matter what finish line you're aiming for.

Links Referenced:

Chasing Boston: My Marathon Quest

Marathon Training Insights

How to Take Care of Yourself After a Big Event

Click here to see a photo of me approaching the finish line - living out "never give up."

Sign up for the Can You Really Grow Inside Your Comfort Zone workshop taking place on September 4th (or register to get the replay sent to you). If you think growth only happens outside your comfort zone, you won't want to miss this!

Did you know there are over 100 symptoms of perimenopause? Most people think hot flashes and missed periods mean you are in perimenopause, but those often show up long after many of the other symptoms.

In today's episode, we're exploring the surprising and rarely discussed connection between perimenopause and disordered eating. Discover why this phase of life is one of the most common times for women to develop disordered eating habits.

Join me and my guest, Shelby Tutty, certified perimenopause educator and creator of The Periprofessional, for part one of our two-part deep dive into perimenopause and its impact on eating behaviors.

You'll learn:

* What perimenopause really is and its earliest symptoms

* Critical questions to ask your doctor

* Simple yet powerful strategies to feel better from head to toe

* Common mistakes to avoid during this transition

With over 7 years of personal perimenopause experience and a master's in health administration, Shelby brings both expertise and relatable insights to this crucial conversation. She's also a health coach for Perry, a global community platform that offers sisterhood and information for perimenopause support.

Whether you're approaching perimenopause, in the thick of it, or supporting someone who is, this episode offers valuable information for navigating this significant life transition with greater ease and understanding.

Don't miss our upcoming workshop and be sure to check out the links below for more perimenopause resources that are both informative and refreshingly entertaining!

Links Referenced

You Might Be Perimenopausal & Not Realize It - the article we wrote together, including a link to the 100 symptoms of perimenopause.

Perimenopause & Peaceful Eating Workshop - join us on October 3rd or catch the replay.

The Periprofessional - the most entertaining and engaging information on perimenopause I've seen.

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food. janepilger.substack.com

In this deeply personal episode, I get real and honest with you, sharing my journey of struggling with binge eating while working as a coach, helping others overcome the same issues. I reveal the intense shame, fear, and isolation that came with my secret struggles, especially as someone in a helping profession.

Through my story, I explore the importance of authenticity, the impact of the nervous system on our behaviors, and the transformative power of seeking support. Whether you're a coach, a healing professional, or anyone battling secret struggles with food and body image, I offer hope, understanding, and practical steps towards healing.

Join me for an honest conversation about vulnerability, growth, and the courage to ask for help.

Article Referenced:

What I wish I knew when I started my business.

Here are ways you can get support for your secret struggles:

Stop the Secret Struggle Food & Body Coaches Support Circle

Cultivate Group Coaching Program

1:1 Private Coaching

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food.

In this eye-opening second part of our conversation with perimenopause expert Shelby Tutty, we dive deep into the intricate connection between hormonal changes and our relationship with food and body image.

Ever wondered why perimenopause is a prime time for developing disordered eating patterns? We unpack this rarely discussed topic, shedding light on how our bodies naturally change during this transition and why fighting against it can lead to more harm than good.

Shelby shares fascinating insights into:

* The surprising ways perimenopause impacts nutrient absorption and metabolism

* Why your old diet tricks might backfire spectacularly during this transition

* How to work with your changing body instead of fighting against it

* Practical tips for nourishing yourself without falling into restrictive patterns

If you've ever felt confused or frustrated by changes in your body, this episode offers a fresh perspective that might just change how you approach your health and well-being during perimenopause and beyond.

Don't miss this chance to gain a deeper understanding of your body and learn how to work with it, not against it, during this important time of life. Tune in for a conversation that's equal parts informative, compassionate, and empowering!

Note: There is some discussion of weight and calories in this episode. If this is triggering to you, please consider skipping this conversation. I do not condone or suggest weighing or counting calories for anyone with a disordered eating history.

Links & Resources:

Perimenopause & Disordered Eating - Part 1

The Periprofessional

Perry - platform for perimenopause support

Perimenopause & Peaceful Eating Q&A Workshop

Subscribe to The Peaceful Eater so that you don't miss an episode. Receive weekly insights, resources and support for your journey with food.

This is the 100th episode of the Binge Breakthrough podcast! In this episode I celebrate the progress and the milestone achievement while also sharing the top episodes so far.

If you didn't start listening from the beginning, consider going back to visit the first 15 episodes of this podcast. They continue to be the most downloaded episodes as they cover my personal story and a deep dive into the eight reasons why you binge and how to stop.

Beyond these initial episodes, there are ten more that have been powerful and impactful:

Why Would I Do Something That Makes Me Feel Awful?

All About Restriction

Insights From a Friend

I Want to Eat Whatever I Want, Whenever I Want

Four Pillars of Creating Peace With Food

Why Can't I Do What Other People Can?

Feeling Fat

Overeating vs Binge Eating - What's the Difference?

How to Understand Your Brain

The Power of the Pause

And three recent episodes that have been receiving many plays and comments that you might want to check out:

Your Binge Eating Isn't Self-Sabotage

I Thought I Had it Figured Out...

How to Handle Overwhelm

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food.

Celebrate with me and enter into TWO $100 GIVEAWAYS!

* Review the podcast. Submit a photo of your review to hello@janepilger.com (subject line: Review) or DM @janepilgercoaching on FB or IG

* Send me a question. Email your questions to hello@janepilger.com (subject line: questions) or send me a voice recording via Speakpipe.

Submit your review and/or question by 10/31/24 to be eligible. I will draw the winners (1 from the reviews and 1 from the questions) on 11/1 and announce the first names of the winners in an early November podcast episode.

Did you know that your brain will always go to work to answer any question that you ask it? This is why it's crucial to ask yourself powerful questions. The most unhelpful questions you can ask yourself are, "What's wrong with me?" and "Why can't I figure this out?".

In this episode, I'm sharing ten powerful questions you can ask yourself before, during, and after a binge. If you don't remember any other questions, remember the most powerful question you can ask yourself at any time: "How does this make sense?"

What You'll Learn:

* 3 questions to ask before a binge

* 3 questions to ask during a binge

* 3 questions to ask after a binge

* Why "How does this make sense?" is the most powerful question to ask at any time

These questions are powerful tools for managing binge eating because they interrupt automatic patterns, promote self-awareness, and help you reconnect with your true needs and motivations.

Powerful questions lead to powerful transformation. Tune in to start asking yourself powerful questions today.

Click here for a download of additional questions you can ask yourself.

Join the Peaceful Eater Newsletter

This week's article is about 10 Common Binge Eating Triggers. Do you resonate with any of them?

Celebrate with Us!

Join the celebration of 100 podcast episodes and be entered to win one of TWO $100 giveaways! Click here for details.

Subscribe to The Peaceful Eater so that you don’t miss a new episode each Wednesday. Receive additional support and resources for your journey with food.

Visit janepilger.substack.com/subscribe

We're continuing the celebration of 100 episodes as I share 10 things I wish I could tell my younger self - both before and during my struggles with binge eating. These insights go beyond just food, touching on self-worth, emotions, and how to navigate life's challenges.

I'll open up about how I discovered my own inherent worth, learned to see my body as an ally rather than an enemy, and found the power in following my joy. I explore why your sensitivity is actually a superpower and how your heart always knows the way forward.

Whether you're currently battling binge eating or just seeking a deeper connection with yourself, I promise you'll find something in this episode that resonates. These are the truths that transformed my life, and I hope they'll spark something powerful in you too.

Don't forget to enter to win the $100 giveaway! Submit your responses through 10/31/24.

I'd love to hear what you'd tell your younger self - share your thoughts over at The Peaceful Eater on Substack.

Let's celebrate 100 episodes together and take another step towards breakthrough!

Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating.

Are you finding this podcast helpful on your journey with food? Want to give back to others struggling in silence? Leaving a review and sharing the show can have a huge impact. Help others realize they're not alone and that healing is possible.

Visit janepilger.substack.com to discuss this episode with other subscribers and to get access to additional resources to support your journey.

Visit my website at janepilger.com.

Follow me on Instagram and Facebook.