Brain over Binge Mindfulness Coaching

Mindfulness Coaching (New to the Course!)

As a Brain over Binge course member, you get access to 1 new track per month (either a Q&A track or a coaching track), plus a recorded live stream where I answer questions.

For the past 2 months, I’ve added a new type of coaching track that provides powerful mindfulness coaching.

This type of coaching guides you through mindfulness exercises that allow you to…

  • Become more aware
  • Notice your thoughts
  • Strengthen your higher brain
  • Feel connected with your body
  • Ground yourself in a sense of calm

Mindfulness coaching tracks are created and recorded by Julie, our new Brain over Binge coach, and there will be many more of these tracks added in the future!

I want to give you a sample of a mindfulness coaching track that centers around self-compassion. You can read a description of the full mindfulness coaching track below, learn how it can help you, and then listen to the 3 minute clip. (The full tracks average about 10 minutes long, including pauses for reflection and mindful breathing.)

Mindfulness Track 1: Self-Compassion​ (Sample below)

This track will help you develop compassion for yourself as you work on ending binge eating. Self-criticism makes change much more difficult, so it’s important to learn to support yourself during the recovery process. Through self-compassion, you can accept your humanity and mistakes, while still developing strength and resilience to pursue your goal of being binge-free.

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Learn more about the course (only $10.99 per month for 8 lessons and over 120 tracks!)

vacations traveling binge eating recovery

Vacations and Traveling in Binge Eating Recovery

You may be planning to travel or vacation this summer, especially after not being able to go anywhere last summer. If you are trying to recover from binge eating, you may be wondering how to handle this. You may be concerned that being out of your normal routine, and eating foods you don’t usually eat will interfere with your efforts to become and stay binge-free. Also, summer vacations often involve wearing swim suits or other clothes that bring up some body image concerns or desires to lose weight.

I want to give you some simple ideas to stay on track in recovery during travel, so that you can enjoy your vacation experience, and stay committed to ending the habit—no matter where you are or what you are doing. It’s important to learn to deal with variations in your routine, because the point of recovering is so that you can live your life without feeling held back by the eating disorder. You definitely don’t want to have to always keep one set routine in order to avoid binges, because that’s very limiting and it doesn’t give you the freedom that you want.

Simplify: Focus on the Two Recovery Goals

My first tip for vacation or travel is to remember that regardless of your location or situation, all you have to do for recovery is two things: 1. Dismiss the urges to binge, and 2. Eat adequately. If you’ve followed my podcast, blog, or read the Brain over Binge Recovery Guide, you know that those are the two goals of the brain over binge approach. Those two recovery goals do not change when you’re away from home or when you’re engaging in activities that you don’t normally do. You may think that you need to do something special for different situations, and there is definitely value in being prepared (which I’ll talk about next), but know that you are ultimately just trying to not binge and to eat enough to support your efforts to not binge. You don’t need to make things overly complicated.

You can prepare to stay on track in recovery during vacation by making plans that will help you with both recovery goals. This is especially helpful when it comes to eating adequately while you are out of your normal routine. If you can generally plan (in a flexible way) for where and when you’ll have your meals and snacks, it can allow you to you feel more secure knowing that you aren’t going to let yourself get too hungry, which can be a setup for that survival drive to binge. If you’re going to be with others and therefore not in full control of when and where you’ll be eating, then it can be helpful to have some food on hand that you can eat if you’ll be waiting a long time between meals.

For the recovery goal of dismissing urges, there isn’t anything specific you need to do, but you can take a look at your patterns and determine when urges may be likely to come up on your vacation, and then develop plans to support yourself in dismissing them. For example, if you tend to have urges after meals and you find that it helps you to get out of the eating environment, you can plan to go for walks after you eat. Keep in mind that the activities you choose to do while you are experiencing urges aren’t meant to take the urges away, but doing something else can give you the time and space you need to connect with your higher brain and dismiss the urges. If you are new to dismissing urges to binge, you can learn the basics in my free PDF.

Don’t Let Negative Body Thoughts Lead to Binge Eating

If you travel in warm weather, or vacation at the beach, you may be concerned about what you’ll wear and how you’ll look. Even if you know rationally that you can enjoy yourself regardless of your weight or body size, you may have habitual negative body thoughts that pop up when you step out of your comfort zone with what you wear. It’s important to remember that it’s these body thoughts that you need to learn to manage, and your weight will take care of itself as you stay consistent with the two recovery goals. When you try to do the opposite—and attempt to manage your weight (with a restrictive diet), in order to get your body thoughts to go away—it has the unintended effect of making your binge eating worse, and making it harder to reach your natural healthy weight over time. (For thorough discussions about many weight-related topics, go to BrainoverBinge.com/Weight/)

No matter how you’re feeling about the way you look, and no matter if you’re comparing yourself to others, you can continue to eat enough food to support your recovery and to let your body heal. That doesn’t mean you should just let negative thoughts take over, because it’s definitely helpful to learn to stop being so critical of your own body. Being comfortable and confident does help you enjoy experiences more, but it’s not something that happens overnight; so for now, you can learn to enjoy experiences while having some automatic, habitual, negative body thoughts. You can dismiss and disregard the thoughts as much as you can, and you will get more skilled at this over time as the thoughts fade away. (Listen to Episode 40: Body Image and Binge Eating for more help with body image issues).

You also don’t have to feel great about your body to avoid binge eating. It’s possible you have a pattern right now of feeling unhappy with your body, and then having thoughts like, “I’ll never look the way I want, so I might as well binge.” When you learn to recognize thoughts like this as neurological junk, and when you don’t let those thoughts drive your actions, you are well on your way to a binge-free vacation, and a binge-free life.

Visualize Your Vacation Success

My next tip for you is to visualize or mentally rehearse how you’ll successfully handle challenging situations while you are out of your normal routine. For example, if you know that binge urges tend to arise when you feel negatively about your body, you can try to imagine having those body image concerns, and mentally rehearse what the thoughts urging you to binge might say. Then, you can see yourself (in your mind) not giving those binge thoughts any attention and refocusing on your vacation. If you’re someone who feels tempted to engage in restrictive dieting, you can also visualize yourself being successful at eating adequately in situations where you may be tempted to under-eat.

If you need a little extra help with this, I’ve created a recording to guide you in visualizing your success in dismissing urges (coaching track 4) and another one to help you imagine being successful at eating adequately (coaching track 11), and if you are a course member, I recommend that you listen to these two tracks prior to and during your trip, as well as other coaching tracks that help you stay on the path to recovery. If you are not a member, know that the course now includes an app that makes it convenient to listen on the go, and it’s only $10.99 per month for the coaching tracks plus over 100 other course resources to guide you toward freedom from binge eating. There is no long-term commitment, so you can get the course just for extra help on your trip and then cancel when you’re ready.

Allow for Flexibility

My final tip is to allow for flexibility and know that you do not have to be perfect on this vacation—or ever—and you can still avoid binge eating. This doesn’t mean you’ll give yourself excuses to overindulge in a problematic way on vacation, it means you need to realize that no one eats perfectly, and especially on vacation when you’re often eating out a lot. Your eating will be different than it is at home, and that’s okay. You can see this as an opportunity to learn that you can eat normally in any situation and eat normal amounts of any food.

If you’re used to eating healthy most of the time, and you won’t have the ability to cook or have access to your regular nutritious foods, this may bring up some anxiety. But, this is a great chance to teach yourself that you can be successful regardless of the types of foods you are eating. Eating in a way that’s less healthy than usual does not mean you’re binge eating or that you’re doing something wrong in recovery. It gives you so much freedom to know that you are capable of eating fast food, or convenience food, or delicious food at a restaurant, and still avoid going into an out-of-control binge. It’s impossible to eat in a perfect way your whole life, and vacation is a great opportunity to practice imperfection and still stay on track in recovery.

Focus on Living!

My last simple tip is the most important, and that’s to enjoy your vacation! Each time your brain tries to habitually pull your focus toward food, weight, or bingeing, you can consciously redirect your focus toward what truly matters to you. Focus on the people you are with, the sights you are seeing, the activities you are engaged in, and the pleasure of a break from your normal daily schedule. You deserve to live free of this habit, and you can start stepping into that binge-free version of yourself right now.

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If you need personalized help and support as you learn to stay binge free on vacation and every day, know that we now offer Brain over Binge one-on-one coaching

Drop the "Shoulds" Around Eating

Ep. 85: Drop the “Shoulds” Around Eating

life after binge eating recovery part II

Ep. 84: Recovery From Binge Eating Means Regaining Your LIFE! (Part II)

life after binge eating recovery

Ep. 83: Recovery From Binge Eating Means Regaining Your LIFE! (Part I)

binge eating one-on-one coaching

Customized Support and Accountability: One-on-One Coaching

Do you want to take back your life from binge eating, but continue to feel trapped?

Do you have temporary success and then find yourself back to old habits?

Do you have trouble following through with what you know you need to do to recover?

Do you resonate with the Brain over Binge approach, but feel confused about how to make it work for you?

Do you wonder what is holding you back from letting go of binge eating completely?

If any of these questions apply to you, or if you feel like you’re having trouble even getting started in recovery, then I want you to consider that personalized coaching can help you get on a path to a binge-free life. I believe anyone is capable of overcoming binge eating, but sometimes the additional insight and inspiration that a coach brings is fundamental to helping you create the change you want.

Imagine having someone there to guide you as you uncover what is keeping you stuck in harmful patterns. Imagine having someone who will hold you accountable for your commitments. If you are a course member, imagine how powerful it would be to have someone supporting you as you learn and apply the material in a way that fits your life.

I’m very grateful that my amazing colleague, friend, and former course member—who is now completely free of her struggle with food—is able to offer one-on-one coaching to binge eaters.

I want to introduce you to the new Brain over Binge coach—Julie!

Julie overcame bingeing and other harmful eating behaviors after a nearly 40-year battle. She has a deep understanding of the brain-based principles that I share here, as well as thorough and practical knowledge of mindfulness. Julie can give you support in any area where you need help, whether that’s in learning to dismiss urges, eat adequately, or deal with related issues you are facing.

Julie has been where you are, and her warmth, compassion, and coaching style will comfort you, but also motivate you to finally let go of binge eating.

I’ll let Julie tell you about herself in her own words, as well as explain her process and pricing:

I went through my own journey with Kathryn which began in 2014 when I reached out to her after reading Brain over Binge as my husband died. Her program helped me recover from binge eating after struggling with it for almost 40 years. I have truly been there and I assure you, if I can be free and fully recovered from binge eating, anyone can!

I’ll be happy to help you on your path to FULLY recovering from binge eating, trusting yourself in ALL kinds of eating situations, and help you as you gain back precious time, mental space, energy and peace—to put back into your LIFE!

I absolutely love one-one-one coaching, because I get to see the amazing transformations that occur when people invest in themselves and show up to do the work in their sessions. I will give you customized strategies based on what you uniquely need to keep moving toward a binge-free life. My role is to provide accountability, and help you create the changes you want in a peaceful and sustainable way.

The most incredible part of my job is seeing clients regaining their life after binge eating. They are finally open to new possibilities, and no longer wasting time, energy, and money on the struggle with food. They have their brains back—so they can pursue career goals, deepen relationships and create new ones, focus on important financial goals, and finally just be present and enjoy the moment.

I’d love to work with you in a 45-minute session (Zoom call). During this time, I can help you explore any part of the Brain over Binge strategies where you might be feeling stuck. After any call you have with me, I share my notes with you so that you can remember and apply the most important points. You will also get a recording of our call so that you can refer back to it anytime you need. Additionally, I provide daily email support for clients who work with me on an ongoing basis; and if you only have one call, I’m happy to provide a few follow-up emails to make sure you are on track.

Prior to our session, I will get to know you and your unique struggles through a detailed intake form. I prepare extensively for each call—making sure I understand what is going on for you, and how I can best help.

The investment for a 45-minute call, call notes, recording, and follow-up email support is $180.

You can book a spot on my calendar to get started.

I’d love to help you get on a path to being free of binge eating forever!


Client testimonials

“I have known and worked with Julie for about a year now and her empathy and kindness still blows me away every day. She understands the struggle with food and is great with giving new perspectives that are hard to see on your own. I’ve had so many lightbulb moments with her that have helped me cement my knowledge and obtain a deeper level of learning. I would highly recommend Julie’s coaching to anyone struggling with binge eating that wants to make massive progress.” – Ashley

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“I started working with Julie about a month ago. I have learned how to readjust my thinking and habits. Her sessions are simultaneously laser-focused and specific while staying flexible and positive the whole time. It feels like I’m just sitting and talking with a friend who isn’t judging me AND giving really helpful targeted advice! I leave every session with really clear “homework” to act on or think about. She always has great insight for things I haven’t thought of or considered before, and she’s really teaching me how to focus on becoming the fulfilled and well-rounded person I know I can be. This is the first time in my life where I feel like I am actually going to achieve the goals we set out together. I can’t recommend her highly enough!” Liz

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“Julie has been coaching me on several occasions. She has a unique ability to be gentle, and at the same time, highly motivational in searching for answers with me to end “struggles” and find peaceful new ways to deal with urges. It is really amazing how much you can move in a good direction with only a few minutes of coaching” Charlotte

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“Julie’s calm and non-judgmental presence was so comforting and reassuring to me. She has such a deep and personal understanding of the issues I was facing, and she was able to guide me toward insights that had a profound effect on my recovery path. Through Julie’s kind questioning and uplifting spirit, I learned how to accept my full self and begin to practice self-compassion. Her mindfulness-based approach was truly the missing piece for me. I absolutely loved working with Julie, and recommend her coaching for anyone looking to overcome their eating issues and embrace all of life’s joys.” – Melissa

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“The coaching sessions with Julie have been an immense support over the last few weeks for me. With Julie’s whole-hearted attitude and genuine kindness, I was able to open up to her and also be completely honest to myself through that. This was the fire in my journey of becoming binge free for good and also working on my thought patterns and allowing and processing all kinds of emotions. Julie is not only very empathetic, she brings a knowledge from brain science, to mindfulness and compassion, and in-depth experience about how to work on emotional and binge eating. With Julie’s focus on the wins and successes, I am not only transforming my habits around eating but also how I approach life generally. It is a true pleasure and win to be able to work with Julie!” -Prisca

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“Julie helps me see my mind clearly and with great kindness.  She is helping me see my patterns of thought and behavior, and from this place of understanding I can make changes that will undoubtedly benefit me for years to come.” – Abby

Go to Julie’s calendar to book your call

$180 for a 45-minute call (plus call notes & recording), and follow-up email support*

*Email support is up to daily for anyone working with Julie on an ongoing basis. For a single call, you will have a few follow up emails as needed.

If you have questions about coaching, you can contact Julie at juliemanncoaching@gmail.com

binge eating one-on-one coaching

The Life Coach School

Fernanda Lind

Ep: 79 Learning to Thrive After Binge Eating Recovery (Interview with Fernanda Lind)

are you truly binge eating

Ep. 72: Are You Truly Binge Eating?