If you’ve followed my blog or podcast, or read my books, you may notice that I use the word “simple” a lot to describe my approach. My podcast introduction is, “you’ll learn a simple, brain-based approach to ending binge eating,” and the subtitle of my second book (The Brain over Binge Recovery Guide) is, “A Simple and Personalized Plan for Ending Bulimia and Binge Eating Disorder.”
When I was finishing up that book at the end of 2015, I received the first printed copy of it in the mail to review before publication. I remember picking up the book, looking at the cover, and the word simple really standing out to me—as a word that seemed to contradict the size of the book (378 pages!). In that moment, I kind of laughed at myself for choosing the word simple for such a thick book, and I imagined future readers wondering how in the world this approach could be simple.
Without ever opening the book, it does seem like an inconsistency, and I did briefly think about changing the subtitle at the last minute to avoid potential confusion. However, I ultimately decided to stick with it because I trusted that the reader would quickly understand why I used that word.
Only 2 Goals to End Binge Eating
At its core, the Brain over Binge approach is a simple approach to binge eating recovery. You focus on just two recovery goals: Learning to dismiss the urges to binge, and learning to eat adequately. You do not need to solve all of your other problems, or learn to cope perfectly with your emotions, or create a happy life, or develop fulfilling relationships. You also do not have to control your circumstances, or avoid triggers, or eat in one certain way, or be at your ideal weight.
I try to help you narrow your focus and learn to use the power of your brain to end the binge eating habit. Truly, all you need to do is stop following urges to binge and eat enough food. But, I realize that seems much too simple on the surface, so there’s a lot of explaining that I need to do and background information I need to give for the two recovery goals to make sense. This is the primary reason for the length of my books, and why I’m already up to Episode 87 on my podcast.
Another reason that my approach is simple, but my resources are extensive is: the two recovery goals of dismissing binge urges and eating adequately are not typically goals that you wake up and suddenly decide to do, and know exactly how to do, and achieve perfect success right away. There are usually questions that come up along the way, and I do my best to answer them.
Dismissing Binge Urges Requires a New Perspective & Practice
The first recovery goal (learning to dismiss binge urges) requires viewing the urges in a new way, so that you can stop reacting to them and stop acting on them. Again, this takes some explaining, especially about the brain and how it drives behavior. It’s necessary to become aware of your thinking and how your urges are convincing you to binge, and it’s important to be able to experience your own power over these urges—which you may not experience right away.
Additionally, it can take practice to become consistently successful at avoiding binges. You may need to do some troubleshooting to improve your ability to dismiss the urges—determining what works uniquely for you. The process of change is a little different for each person, even though there are certainly similarities in all habits, based on the way the human brain works.
Eating Adequately Requires Ending Dieting & Finding Your Own Formula
As it relates to the second recovery goal (eating adequately), this can also be something that requires some learning—or even a great deal of learning. You certainly do not need to eat perfectly to stop binge eating, but if you’re used to restriction and not giving your body enough food, then you’ll need to learn to nourish yourself properly. It’s impossible to stop binge eating for good if you continue down the path of dieting and continue not meeting your body’s physical needs.
Giving up dieting can be a challenge if you’ve been attached to it for a long time, and as part of this fundamentally simple goal of eating adequately, I share a lot of information to help you let dieting go. It’s important to understand why dieting is not a way to reach and maintain a healthy weight, and you need to learn to overcome fears of weight gain. Additionally, binge eating itself has negative effects on appetite regulation, so I also offer guidance (especially in my course) that is aimed at helping you through the process of learning to eat normally again.
The way of eating that works for you is going to be different than it is for someone else. As Brain over Binge coach Julie frequently says in group coaching and one-on-one coaching, it’s about finding your own formula—how you uniquely want to eat, and what feels good in your own body.
This Is Not a “Just Quit” Approach to Binge Eating Recovery
Everything I’ve said so far does not mean recovery needs to be a long road. I do not believe that’s the case, and one of my main goals is to empower you to believe that you absolutely can stop this habit and move on with your life. However, I want to be clear that my message includes much more than telling you to “just stop binge eating.”
I think that’s where it’s possible to misinterpret the simplicity of the Brain over Binge approach. Although the ultimate goal is to stop binge eating (as it would be with any approach), I fully realize there is more to it than that. When I was struggling with bingeing, if anyone would have told me to “just stop,” it would have made me angry—because of course I was trying to stop! I did not want to be binge eating, and if I could have “just stopped” at the time, I would have.
So when you hear me say in a blog post, or podcast episode, or Instagram post that you have the power to stop bingeing, please know that if you keep reading or listening, I will do my best to help you understand this, and apply it in your life, and free yourself from binge eating.
Let Recovery Be as Simple as Possible
I believe that traditional ways of viewing eating disorders—as diseases or symptoms of underlying emotional or psychological issues—make recovery much more complicated than it needs to be. You do not need to fundamentally transform yourself or solve your other problems to recover. Let your recovery from binge eating be as simple as possible. Don’t feel like you need to change so many parts of your life, or eat perfectly, or love your body all of the time in order to stop this habit.
Recovery may take letting go of some old ideas that are no longer serving you. It may take realizing that binge eating is not doing anything positive for you. It may take a new understanding of how your brain is working to get you to binge. Avoiding binges and learning to consistently nourish your body can take some practice; but I hope that by cutting out any unnecessary confusion, the Brain over Binge approach gives you a much more clear-cut, efficient, and simple path to ending this habit.
If you want extra guidance as you work on the recovery goals of the Brain over Binge approach, here are some resources for additional support:
Brain over Binge Course – Self-paced online lessons (plus an app) for only $18.99/month. Includes over 125 tracks to listen to that give you the information and answers you need as you end binge eating.
Group Coaching – Get help from coach Julie and support from others who are overcoming this habit. Includes a forum that is open 24/7, group coaching calls, mindfulness resources, plus course access.
One-on-one Coaching – Book a 45-minute private session with coach Julie. She will help you change your thinking, uncover what is holding you back, and get on a path to complete freedom from food issues.
“The view of bulimia as a coping mechanism is so pervasive in our society that it is generally accepted as fact … I changed once I decided to view my eating disorder differently: by dismissing the belief that I ate for deeper, more profound reasons and, in turn, completely changing how I approached my problem.” –Brain over Binge, Preface
If the mainstream theory that binge eating is a coping mechanism is helping you recover, there is no need to change course. But if what you are believing now isn’t bringing you closer to a binge-free life, I want to encourage you to be open to a new way of looking at your behavior.
When I published Brain over Binge nearly 10 years ago, my goal was to provide an alternative perspective and empower people to use the amazing ability of their brain to end the binge eating habit. I did this by simply sharing my story—what I experienced and what I learned along the way. The book is raw and I didn’t hold back when talking about what I went through, how bingeing affected my life so deeply, and how the help that was available to me at the time wasn’t actually helpful.
I spent years viewing my binge eating as a coping mechanism, but it simply didn’t help me stop the behavior, and I’ve learned that I was not the exception. I don’t believe that my approach is the only way, but if you are interested in an alternative perspective and looking to simplify how you approach recovery, then keep reading to learn how you can receive a free copy of my book.
You can get Brain over Binge for free in a book giveaway on Instagram, starting on Monday (9/21/2020) and repeating each Monday for 10 weeks. I have 100 books that I want to give to people who could benefit, so I’ll be giving away 10 copies every week for the 10 weeks.
Here is how the giveaway will work:
- First, you need to find me on Instagram @brain_over_binge and follow me so that you don’t miss the giveaway posts.
- Next, you need to look for the giveaway post every Monday at 9pmET on Instagram.
- Finally, you need to be one of the first 10 people to comment on the giveaway post, and I’ll ship you a copy of Brain over Binge.
*I need to limit book shipments to United States addresses only, due to postage. Even if you are not living in the US, I encourage you to share this information with someone you know who struggles with binge eating and who could benefit from the book.
If you are one of the first 10 people to comment on a giveaway post, you will need to send me the shipping address through Instagram direct messaging or by emailing it to me at email@example.com. Your shipping address will be deleted after shipment, and never used to send any promotional materials.
I hope that having a copy of Brain over Binge will be helpful to you at this time. If it supports you in finding freedom from binge eating, all I ask is that you share your story to inspire others.
When I wrote my book, I didn’t know the impact that sharing my story would make (and I wrote about this in my first blog post), but I’ve been overwhelmed by the response over these last 10 years, and I’ve loved hearing and reading the recovery stories of others who have used this approach. No one’s recovery is exactly the same, and even if Brain over Binge resonates with you and helps you, you will have your own insights and overcome your own unique challenges along the way. You will have a valuable voice to spread the message that complete freedom from binge eating is absolutely possible, and each one of us can achieve it.
I want to leave you with an inspiring message from a woman who emailed me recently, and I hope it helps you believe in your ability to change as well:
“I just wanted to write you an email to thank you for your book Brain over Binge. I struggled with binge eating for more than three years and when I bought your book I really thought that BE was something that would be a part of me for the rest of my life. Every time I binged, I promised it would be the last one but after a few days or weeks, I would do it again. Honestly, I lost hope and when I googled how to get over it, many articles/YouTube videos/testimonies focused on how to control it and reduce it, but not many talked about how to get over it once and for all. Someone in the comments of a Youtube video recommended your book and after reading a few reviews online, I bought it on Amazon.
I cried so much with your book because your story resonated so much with me, and at the time I thought binge eating was something very uncommon that almost no one did, and I felt a bit alone in that sense. To be honest, at the beginning of the book I didn’t believe what you said about being sure of not relapsing again. It seemed to good to be true, especially after trying so many other things before (food diary, tracking my emotions…). But almost two years later, I am so proud to say that I’ve never binged again and that now I too think that I will never do it again.
I left your book to a friend that was also struggling with binge eating recently, and she gave it back to me the other day. I reread the parts that I had highlighted and I felt so happy to realize again how far I’ve come. It’s crazy to think that something that used to cause me so much pain and stress is now something that feels so far away. I just wanted to let you know that your book changed my life and that I will be forever grateful for you.”
If you want to participate in the book giveaway, remember to follow me on Instagram (@brain_over_binge).
I want to let you know that I’ve created a free preview of the Brain over Binge Course. I realize that times are difficult right now, and you may not be in a position to purchase the whole course, but I hope you can use the free resources to help you stop binge eating. When you go to the preview, you will receive instructions and guidance. In the rest of this blog post, I will outline and explain what’s included in the preview, and answer questions you may have about the course.
Resources in the free preview:
- Lesson 1 Welcome Track: This track will guide you as you get started using the Brain over Binge approach, or as you renew your commitment to stop binge eating.
- A Writing Prompts Worksheet: This worksheet will help you develop your own insights and get in the right mindset for recovery.
- A Tips and Advice Message: In the complete course, I’ve written 12 messages that include important ideas and information that I want you to keep in mind as you go through the lessons. The tips and advice message in the free preview guides you to get the most out of your writing prompts worksheet.
- A Coaching Track: This track is designed to help you focus on and grow your desire to stop binge eating. You can listen anytime you need some extra motivation.
- 2 Q&A Tracks: These tracks will give you detailed answers to the following questions/issues:
- How much focus should I put on recovery?
- Food is constantly in my thoughts. Even if I’m not having urges to binge, I’m incessantly thinking about eating.
If you decide to subscribe to the course, you will get 8 lessons right away. The course includes 115+ tracks, 24 worksheets, and 12 tips and advice messages.
You can begin the course at any time and go through the lessons at your own pace. The lessons will guide you in a carefully structured way, toward a new understanding of your binge eating habit, and will show you exactly how to end it.
The Brain over Binge Course is based upon my simple and practical approach, and the idea that you can can end binge eating without a major personal transformation, and without solving your life’s problems.
- You’ll learn to use what works for you (and put aside what doesn’t) so recovery can be efficient and effective.
- You’ll learn to trust yourself again, and stop feeling out of control around food.
- You’ll be able to see a future without the pain of binge eating.
All of the information and guidance of the Brain over Binge Course is available for only a small fraction of what it would cost to work with a coach privately or in a group setting. I put all of my coaching, advice, and encouragement into this affordable format so that it will be more accessible to anyone who needs it.
FAQ’s about the Brain over Binge Course:
Yes. There are 15 coaching tracks in the Brain over Binge Course, including an track that will help you in moments when you are feeling tempted to binge. You can also get these same 15 coaching tracks separately, which is a great option if you feel like you don’t need the whole course, but only some daily reinforcement and motivation from the coaching tracks.
*Starting in May 2020, when you purchase the coaching tracks, you will also get Lesson 1 of the course. There is no extra cost for this until July 7, 2020, when the price of the coaching tracks (plus Lesson 1) will go up from $31.99 to $49. Lesson 1 gives you a foundation in the Brain over Binge approach, which will help you use the coaching tracks more effectively.
*If you purchase the coaching tracks, and then later decide to upgrade to the complete course, 100 percent of your payment for the coaching tracks will be applied to the course price.
2.) I was a member of the former 8-Week Group Course, or the Independent Study Course. Can I get a discount on the new version of the Brain over Binge course?
Yes! If you participated in one of my previous courses, and you want to enroll in the new version of the course, please send an email to firstname.lastname@example.org and you will receive special repeat member pricing.
The course is based around the same concepts as the books and podcast, but it’s designed to guide you in a more incremental way, so that you can better apply the concepts in your own life. The audio lessons take the most important information from the books and podcast and break it down for you in a way that is accessible and practical. Most people learn better with a structured and guided approach, but you know yourself best, so use what works for you!
The course also contains 85 Q&A tracks, and many of the topics discussed are not covered at all in the books or podcast, and if they are, the discussions in the Q&A tracks are more detailed and relatable to your own situation. In these course Q&As, I believe I’ve answered every question I’ve been asked over my years of helping binge eaters. The Q&A tracks are very practical because you can find a question you have at any time of day or night (on the Q&A page), and click on the track to get an answer when you need it. Most people find this to be much more convenient than trying to find an answer in a 300+ page book or somewhere in a podcast episode.
In the course, you also get 15 coaching tracks to keep you focused and motivated, including a coaching track to help you when you are feeling the urge to binge. There are 115 total tracks throughout the course, so if you are someone who learns well with track, or if you like to listen while doing other things you need to do, then the course could be a great fit for you.
Although the approach in the course is fundamentally the same as it is in the books and podcast, the value is in the structure, guidance, accessibility, detail, Q&A tracks, and coaching tracks. I’ve had so many people tell me that even though they read the books or listened to the podcast, the course gave them the extra help they needed to end binge eating for good. Here is one quote from a course member:
“This course is exactly what I needed to hear! I’ve read countless books on the BED-topic (including Brain over Binge) before, without any success. The course is full of deep insights and packed with valuable and practical information. I really appreciate the rational and organized form everything is presented. I’m exceedingly thankful for the course – it has really changed my life!“ – Justin
4.) Will you ever offer the 8-Week Group Course again, with the Facebook Group and live group calls?
Although nothing is completely certain in life, I do not plan to offer that version of the course in the future. The original course that I created with Cookie Rosenblum was very successful; however, based on life and work changes for both Cookie and me, we are unable to continue that version of the course. I hope this new version will allow the course to be more accessible and affordable to more people who need it, and eliminate some of the challenges of a group format. Everyone is highly individual, which is why I want to give you all of the resources you need to be successful, as well as give you an extensive library of Q&A tracks that you can use to stay on your own path to recovery.
5). If I choose the no-expiration access, how long will I have access to the Brain over Binge Course after I enroll?
You will have access to the private course website for as long as it is available, which I hope will be for many years. I do not have any plans to change the course in the future (aside from possible small improvements that you’ll get access to). However, I do not believe that promising “lifetime” access is realistic, considering the ever-evolving, changing, and unpredictable nature of life and technology. If I need to end the course in the future, you will still get at least 1 year of access from the date you purchased. I will also give you 2 weeks notice if I ever decide to change or replace an track or worksheet, so that you can download and save it first.
6.) How do I enroll?
Registration is always open. You can subscribe here.
Remember you can check out the Free Preview to see if the course is right for you:
If you’ve read my blog posts or listened to my podcast, you’ve likely heard about the Brain over Binge Course. In this post, I want to talk from the heart a little about the course, how I created it, and how it could help you end binge eating.
I wrote Brain over Binge thinking that if I could just help one person, it would be worth all the time and effort I put in. I feel humbled every day that the book has helped thousands, and I continue to get frequent emails saying that the book has changed a person’s life and they are done with binge eating.
I also get emails with questions and requests for more personalized help, beyond what’s in my two books; and over the years, my desire to help just one person has grown into a desire to free as many people as possible from this habit. As an extremely busy mom of 4, I’ve realized that one-on-one coaching isn’t the right fit for my life at this time, and I am able to help more people with the course format. (I know many people still want that one-on-one help, which is why I’m now referring people to Binge Code if they decide private coaching is the best way forward).
The course offers an affordable alternative to private coaching and group coaching, while still providing powerful guidance.
In the course, I answer nearly every question I’ve been asked since publishing Brain over Binge in 2011 (and I’m continuing to create new course recordings to address questions and concerns). I’ve always kept notes of common questions that I received through email, and issues that came up frequently when I did one-on-one and group coaching. I’ve seen so many common themes and common areas where people need some extra advice, so I decided it would be helpful to consolidate all of my answers, insights, suggestions, and experiences, and record those responses. This went from an idea to a mission that I poured my heart and soul into and that took up much of my life for many months. The result was over 80 Q&A recordings that are now part of the course. (In total, the course contains 117 tracks and counting!).
Just like with my books, what’s made it worthwhile is to hear from people who have benefited from the Q&A’s. Here is just one quote from a course member:
“The Q and A’s were unbelievably helpful. Thank you, thank you. I feel completely confident that I’ll remain binge free for the rest of my life because, for the first time, I have the tools for ongoing recovery.”
Now, I also want to share the other side of this, in order to help you make a decision that’s right for you. The one negative response I got about the Q&As was that it felt more impersonal to have tracks to listen to rather than a person to talk to. That’s a valid concern if you are someone who does better speaking to someone directly and getting feedback. In this case, private coaching would be a better choice.
Private coaching (and even group coaching) can be expensive, but it is definitely valuable to have a coach to talk to, and I would not want to discourage anyone from doing that. However, if private coaching isn’t feasible for you, or simply doesn’t feel like the right fit right now, I hope my course can be the next best thing.
I want everyone to get the help they need regardless of cost, and that especially applies when medical and nutritional interventions are necessary. However, for those who are stable physically and who are not suffering from severe and complicating mental health conditions, I hope my course can provide guidance in a refreshing and effective way.
I think back on my own recovery, and despite the thousands of dollars my parents and I spent on therapists, what ultimately led me toward recovery was a $12 book in 2005 (Rational Recovery). But, many people feel like they need more than a book (whether it’s mine or someone else’s), and that’s perfectly okay because everyone is different.
The Brain over Binge Course can be a next step that is still very affordable but provides so much extra guidance. It is now only $10.99 per month with no commitment required, or you can purchase it for a one-time fee of $179 if you think you’ll use the course for a long time.
I hope you will take time to learn more about the other features of the course, and consider if this is the right opportunity for you. If you sign up, I hope the course leads you to a binge-free life.
To end this post, I want to share one more testimonial from a course member:
“This course hit the mark on so many fronts. It was well organized and easy to use. I loved all of the audio recordings, including the informational Q&As. Most importantly, it spoke to me and helped me to solidify my decision to stop bingeing. Every week I learned something new that deepened my resolve to quit bingeing and enhanced my understanding of this terrible habit. Thank you Kathryn! This course was a wonderful addition to your two books.”