Don't focus on weight loss after quarantine

Ep 67: Don’t Diet or Focus on Weight Loss After Quarantine

Free help for binge eating (course preview)

Free Course Resources to Help You Stop Binge Eating

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.

Brain over Binge Free Preview

*You can use this preview anytime by simply clicking Course in the main menu.


Resources in the free preview:

 

  • Lesson 1 Welcome Audio: This audio 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 MessageIn 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 Audio:  This audio 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 AudiosThese audios 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 enroll in the course, you will get 8 lessons right away. The course includes 115 audios, 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:

 

1.) Are the coaching audios in the Course the same as the coaching audios that are available separately? 

Yes. There are 15 coaching audios in the Brain over Binge Course, including an audio that will help you in moments when you are feeling tempted to binge. You can also get these same 15 coaching audios 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 audios.
*Starting in May 2020, when you purchase the coaching audios, 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 audios (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 audios more effectively.
*If you purchase the coaching audios, and then later decide to upgrade to the complete course, 100 percent of your payment for the coaching audios 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 contact@brainoverbinge.com and you will receive special repeat member pricing.

 

3.) How is the course different from the Brain over Binge books and podcast?

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 84 Q&A audios, 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 audios 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 audios 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 audio 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 audios to keep you focused and motivated, including a coaching audio to help you when you are feeling the urge to binge. There are 115 total audios throughout the course, so if you are someone who learns well with audio, 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 audios, and coaching audios. 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 audios that you can use to stay on your own path to recovery.

 

5). 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 audio or worksheet, so that you can download and save it first.

 

6.)  How do I enroll?

Registration is always open. You can enroll here.

 

7.) Undecided? 

Remember you can check out the Free Preview to see if the course is right for you:

 

Anxiety in binge eating recovery podcast Richard Kerr

Episode 65: Fear: Managing Anxious Feelings During a Crisis, in Everyday Life, and in Bulimia Recovery (Interview with Richard Kerr)

Stop overeating podcast Gillian Riley

Episode 64: Stop Yo-Yo Dieting and Take Control of Overeating

Hunger in binge eating recovery podcast

Episode 62: Fear of Hunger in Binge Eating Recovery

Binge eating course questions

Questions in Binge Eating Recovery (Course Q&A’s)

If you are like most people struggling with binge eating, you probably have questions. The women and men I’ve spoken with over the years—who have read my books or been in my course, or who are new to the brain over binge approach—find it comforting to know that they aren’t the only ones with a certain issue or concern. I’ve noticed common themes in what people have asked me, and I decided that it would be practical and useful to compile and record detailed answers to all of these questions.

This task took me over a year, but when it was complete, I had created 84 Q&A audios that are now a central part of the newest version of my course, which you can start anytime. This binge eating recovery course has 115 total audios—which includes the 84 Q&As and 31 additional audios, plus other resources to help you stop bingeing. (In total, there is about 1,000 minutes or 17 hours of guidance, tips, information, suggestions, and ideas).

I wanted course users to be able to simply click on a question they have, at any time of day or night, and listen to a thorough response from me. I’ve received extremely positive feedback about these Q&A recordings, but people who are struggling with binge eating disorder or bulimia—and aren’t sure whether or not to sign up for the course—have frequently asked me questions about the questions, wanting to know which topics are discussed.

So, in this blog post, I want to share the entire list of questions that are in the Brain over Binge course (see below). But first, I want to tell you a little more about why I took the time to create the Q&A’ audios…

I was previously answering these questions frequently in group coaching for binge eating or one-on-one coaching, but I saw room for improvement. I found that I would sometimes inadvertently leave out something I wanted to say, or I found it difficult to give a detailed answer in a short message on a forum or on a time-limited group call when there were many more questions to address. I also realized that a coach’s, counselor’s, or mentor’s time is extremely valuable, and because of that, it’s not financially feasible for everyone to have a personal coach.

I decided that answering these questions in a recorded format could be the next best thing to having a personal coach, and could be much more affordable for people who need guidance.

You definitely can’t put a price on freedom from bulimia and binge eating disorder because it’s worth any amount of money; but the reality is that binge eaters are often also struggling students, parents, caregivers, and people just trying to make it in this world, and I wanted to make coaching more accessible in the new version of my course. (The course also includes my coaching audios for encouragement, reinforcement, and motivation).

With that being said, here is a list of the questions you’ll receive detailed answers to in the course. Each Q&A audio is about 7 or 8 minutes long on average (some are longer, some are shorter).

You can listen to the two Q&A audios below that are marked with a * in the free course preview.
_________________

*How much focus should I put on recovery?

Can you explain more about the word “dismiss”? Is it the same as willpower?

What does “don’t diet” mean?

Should I exercise during recovery? 

What if I’m taking medication to try to help me stop binge eating? 

I’m having a hard time defining my binges. How can I decide what is a binge and what is not?

I don’t feel like I get urges. My binges feel automatic. How can I dismiss urges if I don’t experience them?

I feel like there are deeper emotional reasons for my urges. What does that mean for recovery?

What do I do about all or nothing thoughts that seem to lead to binge eating?

What if I’m unhappy with my weight during recovery?

What is the purpose of journaling in the Brain over Binge approach?

What is the role of alcohol in binge eating? Should I drink alcohol while trying to recover?

Should I continue therapy?

How do I deal with others who are dieting?

Can you talk more about the lower brain and why it’s not really me, and how to separate from it?

I don’t seem to be able to eat sugar in moderation.  Should I give up sugar?

I’m overeating in a way that feels very similar to binge eating.  I feel like my overeating is almost as problematic as my binge eating, and it makes me feel out of control.

How can others that I’ve confided in about my binge eating best help me?

How long will it take for my binge urges to go away once I stop acting on them?

Is it okay to do something else during urges or should I avoid distracting myself?

Is it okay to eat or drink while I’m having an urge to binge?

My urge thoughts are compelling and I often end up believing them and acting on them.

What do I do if my urges keep coming back after I dismiss them?

I feel like I can’t allow myself to get excited about dismissing an urge or having another success in recovery.

I’m planning binges in my mind long before I’ll have an opportunity to binge. What do I do about thoughts that come well in advance of a binge?

I’m still reacting strongly to binge urges. The urges make me feel panicked and stressed, and it seems like a binge is the only thing that will calm me down.

Should incorporate mindfulness or meditation into recovery?

I’m having trouble getting past the idea that my binges are enjoyable. Even if I did not have urges, I think I would still choose to binge, if there were no consequences.

My urges get worse when I’m stressed. I know the urges cause the binge eating, but the stress seems to make it so much harder.

I binge more at night more than I do during the day.  How do I deal with nighttime urges to binge?

How are binge urges different from the binge triggers that I learned about in traditional therapy?

I only feel good when I’m a certain weight or when I look a certain way.

I’m grazing throughout the day and that’s leading to guilt, and binges.

How can I avoid a fear of relapse?

I do well on days that my life is relatively calm, but when I have a demanding work and family schedule, I find it so hard to dismiss urges.

How do I know if I’m having an urge to binge or if I’m just hungry?

I am working on ending the binge eating habit, but I need to lose weight.  How can I lose weight without triggering my survival instincts?

My desire to restrict food feels very strong.  How can I overcome this so that I can eat adequately?

I’ll eat dinner or another meal and then I just keep getting more and more food and I often end up bingeing. How do I find a stopping point when I eat?

Is it okay to eat healthy and avoid junk foods during recovery?

I’m having trouble stopping my purging behaviors.  How do I deal with urges to purge?

Thoughts of compensating for the binge (by restricting or purging) are encouraging me to binge.  How can I deal with these thoughts?

I’ll have a few good days, but then I seem to automatically slip back into restriction and binge eating. How can I have continued success?

How can I handle events where there is a lot of food?

I’m having a lot of trouble recognizing and deciphering my body’s signals of hunger and fullness. What should I do about this?

Fullness makes me feel anxiety and it also seems to triggers urges to binge, or binge and purge. How can I learn to deal with feelings of fullness?

I want to eat based on my hunger, but it often does not fit with my schedule or when my family is eating.

I don’t go into binges with the intention of bingeing.  I tell myself I’m just going to have one bite, but then I find myself bingeing.

I fear my hunger. I worry that when I’m hungry, I’ll binge.

Should I incorporate former binge foods into my diet, and how do I go about doing this?

Late in the day, I want the immediate gratification of a binge, and I don’t even care about the consequences.  How do I stay motivated at the end of the day?

Can I use a diet like keto, weight watchers, paleo, or intermittent fasting to guide my eating?

I’m bingeing or just eating in the middle of the night. How do I dismiss urges at this time?

I have a lot of anxiety about my weight.

I have a lot of black and white thinking, so I feel like when I don’t restrict, I binge.

I’m mindlessly overeating.  How do I stop myself?  Should I consider this behavior a type of binge?

I resist the work of recovery. Is it possible that I don’t actually want to quit binge eating?

Should I dismiss my desires to eat emotionally? How does emotional eating affect recovery from binge eating?

I feel like as I try to quit bingeing, my urges get stronger.  What can I do about this?

I’ve heard that food addictions can stem from problems with my neurotransmitters.  How can I overcome this?

How do I quickly overcome a setback?

How do highly processed foods affect binge eating and recovery?

What if I’m gaining weight during recovery?

How can I learn to accept my body?

I feel like my rational self wants to binge. What do I do when I feel like I’m choosing to binge?

Should I make a big resolution to never binge again? Or, should I just aim to reduce or delay binges and accept that slips are part of recovery?

I get more urges during PMS or when I’m feeling off hormonally or physically. What can I do about this?

My most convincing thought says it won’t hurt to binge “one last time.” How can I get past this thought?

Can I dismiss any thought that’s harmful to my recovery?

*Food is constantly in my thoughts. Even if I’m not having urges to binge, I’m incessantly thinking about eating.

After stopping the binge eating habit, I’m having other obsessive thoughts and also regrets about the time I lost to binge eating problems.

I clear my plate every time, even if I feel full. How do I learn to put the fork down when I’m full?

I’m eating less than the calorie recommendation of the Brain over Binge approach. Is this okay provided I’m not feeling restricted? Also, if I’m counting my calories to make sure I’m eating adequately, how long do I need to do this?

I stopped bingeing and purging (in the form of vomiting). I thought I would feel great and healthy, but I feel less energetic, fuzzy, and bloated. Will I feel better over time, or is this the new normal I should expect?

I feel in control and successful when I restrict, and I feel guilty and fat when I try to eat adequately, which usually leads me to just giving up and bingeing.

Will there be a point when I can consider myself healed, or do I need to constantly work on recovery? What are my chances of relapsing?

When I binge, I feel like I might be subconsciously self-sabotaging my recovery. Is it possible that I’m continuing to binge because I think I don’t deserve recovery?

Can I do a gentle diet for health reasons? For example, a weight loss eating plan crafted by a nutritionist to make sure I’m not hungry.

When I want a dessert or sweets or to snack when I’m not hungry, I don’t know if it’s me or my lower brain that wants it. How can I tell which cravings to follow and which ones not to follow?

How do I deal with others who are giving me bad advice, eating in front of me in ways that are not helpful, or constantly offering me food?

During the urge to binge, I’m telling myself “No, I don’t want to binge, “ or I’m telling myself “This is just an urge from my lower brain,” or “A binge is not an option,” or “The urge has no power to make me act.” Is it wrong to do this? When I tell myself things like this, does it mean I’m fighting the urge?

I’m having trouble finding things to do instead of binge. What are some ideas of alternative activities?

I know that dieting can lead to the initial development of binge eating, but can problematic cravings also lead to the development of bingeing?

What if I need to gain weight after stopping the habit?

__________________________________________________

If you are ready to stop binge eating, you can try the free course preview and enroll.

Brain over Binge Course Preview

Stop binge eating during the holidays podcast

Ep 60 Daily Motivation to Stay Binge-Free During the Holidays

Holiday binge

Don’t Let a Holiday Choice Lead to a Holiday Binge

If you are newly binge-free, or trying to stop binge eating, you may be wondering how to avoid holiday binges. First, I want you to know that you can avoid binge eating regardless of the date on the calendar. There actually isn’t anything special you need to do or not do during the holidays. The path to recovery is the same every day: You need to dismiss urges to binge whenever they come up, and you need eat adequately. If you are new to the Brain over Binge approach, and you want to learn more about these two recovery goals, you can download my free PDF, the Brain over Binge Basics.

Even though avoiding a holiday binge is fundamentally the same as avoiding a binge at any other time, it’s helpful to be aware of issues that may come up.  The holidays may bring some additional or different challenges in binge eating recovery, and this post will give you guidance on challenges relating to holiday decision-making.

Before I get into today’s topic, I want to mention briefly what I think is the most important thing to be aware of during the holidays:

Don’t Fall for “Binge Now During the Holidays, and Quit in the New Year” Thoughts  

At some point before the end of the year, your lower brain may produce a thought like this: “Well, it’s so close to the end of the year, you can just binge now and then quit for good on January 1st.” This is neurological junk. This thought doesn’t speak your truth. You want to be binge-free now, this year, this holiday season. If you are aware that a resolution thought like this will likely come up, you’ll be more prepared to recognize it when it does—and most importantly, you’ll be prepared to dismiss it.  The lower brain will always try to encourage you to binge “one last time” and come up with a justification for it.  The holiday might be some of your lower brain’s favorite justifications for binges. If you want more help with this, you can listen to Episode 14: Overcome “One Last Time” Thoughts to Quit Binge Eating.  

Saying Yes or No During the Holidays

Now, I’m going to move on to the topic of the blog post, which is stop letting holiday choices lead to holiday binges. Basically, I want to tell you that you can keep your yes’s and no’s to holiday events, obligations, responsibilities, and holiday foods separate from your yes’s and no’s to binge eating. I know this may sound a little confusing, but as I explain what I mean, I hope you will find this advice helpful.

It is a time of year when there are ample opportunities to put many more items on your To Do list—both at work and at home. There is usually pressure to be more closely involved in your community, with your co-workers, and with your family and friends. All of this involvement and connection can be wonderful, but as everyone knows, it can bring a fair amount of stress as well.

Binge Eating Can Become Connected with Holiday Stress

For those who binge, there can sometimes be a strong association between stress and binge eating, so that an increase in events and obligations on the calendar also leads to an increase in urges to binge. In addition, other factors such as social anxiety, the presence of certain foods at holiday events, and conversations about dieting at holiday meals may have become connected to the binge eating habit over time; so that now, binge urges automatically arise in those situations.

How those associations and connections developed varies from person to person; but knowing why certain stressors, events, people, foods, conversations, and feelings lead to binge urges is usually not very important to your recovery. What you need to know is that you’ve simply developed some habitual patterns, but binge eating does not help you cope in any way with the stress, events, foods, feelings, or obligations.

You always feel worse after the binges—it doesn’t do anything to solve your holiday problems or fulfill your responsibilities. When you binge, you either have to make yourself keep your obligations anyway—dragging yourself through the day with the binge eating making everything more difficult—or alternately, the binge makes you feel so badly that you have to cancel your plans, usually by making up an excuse.

On the surface, some people think that this second scenario of cancelling plans because of binge eating is the deeper reason for the binge, as if the binge was a subconscious way to get relief from responsibilities or avoid something they didn’t want to do. It is very important to see that this is not true. If you look deeper, you know that there are countless ways to get relief from responsibilities or avoid events without having to harm your health. All the binge does is give you temporary relief from the urge to binge, not from your responsibilities, obligations, or stress.

Keep Your Holiday Problems Separate from Your Binge Problems 

If you’ve been exposed to what I’ll call the trigger theory in eating disorder recovery—the idea that you need to learn to handle triggers, or avoid them, in order to avoid binge eating—the holidays might seem like a dangerous time that is full of triggers for binge eating. Triggers can be things like a feeling, a negative comment from someone, eating a certain food, or being in a specific situation.

The trigger theory creates a scenario where your yes’s and no’s to holiday events, responsibilities, and even holiday food are what determines whether or not you will binge. For example, let’s say that you say yes to organizing a holiday party for your child’s class, and that creates a lot of stress the night before the party. During that stressful night, you have an urge to binge and act on it. In the trigger theory, the take-away lesson would be that you need to say no to organizing parties or similar events in the future, because you need to keep your stress level low to avoid a binge.

There are several problems with this theory. You might really want to organize parties for your child’s class, even if it brings extra stress, and you don’t want to have to base your life decisions around avoiding binges. Another flaw of this theory is that—even if you do say no to obligations—something else could create stress, and you could still have an urge to binge and still binge.  Also, you could have a binge urge and binge even without any stress at all.

You Can Have Urges with Holiday Yes’s or No’s. Say No to the Holiday Binges

Here are some additional examples of how yes’s and no’s can create confusion when you use the trigger theory:

You say yes to eating some chocolates at a family holiday party and that leads to an urge to binge, and you act on it; so you decide that you must now say no to trigger foods at parties. Alternately, you say no to some chocolates at a family holiday party, then later that night you have a binge urge and eat a lot of chocolates as part of the binge; so you conclude that you should have said yes to the chocolates at the party—to avoid feeling deprived and then binge eating at home.

You say no to a holiday event because you don’t want to go, then when you are home alone, you have an urge to binge and act on it; so you decide that you need to say yes to social events in the future—in order to avoid being alone and binge eating.
Alternately, you say yes to a social event, but you feel anxious while you are there, and when you leave you have an urge to binge and act on it; so you decide that you need say no to those type of social events in the future to avoid binges.

As you can see, this trigger theory can make your decision-making feel very significant to your recovery, and very confusing as well. Even if you can somehow make what you feel are all the “right” decisions, you could still have binge urges. So, instead of all of this complexity, I want to tell you that saying yes or no to a holiday event, responsibility, or food has nothing to do with your ability to say no to a holiday binge. Your yes’s and no’s to things you want to do or don’t want to do during the holidays (or at any time in your life) are different from your yes’s or no’s when urges to binge arise. One decision doesn’t cause the other.

The binge urge is an urge to binge. It is not a hidden desire to avoid a responsibility or a social event; it is not an urge to calm yourself under holiday stress; it is not an indication of whether or not you should have eaten dessert. It is a primal and habitual urge to eat an abnormally large amount of food. You can learn to dismiss it in any situation or after eating any food, or after experiencing any “trigger.”

Knowing that you have the capacity to dismiss binge urges whenever they arise gives you the freedom to say yes when you want to say yes and no when you want to say no, while always say no to binge eating.

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If you want extra help learning to say no to binges during the holidays and at any time of year, you can learn more about my Coaching Audios and Course

You can also listen to a free coaching audio in Episode 60: Daily Motivation to Stay Binge-Free During the Holidays