episode 76 Do you think about food too much

Ep 76: Do You Think About Food Too Much?

NLP and Eating Disorders

Ep. 75: NLP, Self-Worth, and Changing Harmful Beliefs (Interview with Laurette Smith)

December binge eating recovery

Ep. 73: A Different December: Don’t Wait for 2021 to Recover

december binge eating

Why Not December? Don’t Wait Until January to Stop Bingeing

It’s been a tough year, and I want to help you end it on a positive note—with progress toward recovery. Even if you’ve previously struggled with increased binge eating in December, this is your chance to do things differently, and have this month be a successful one.

When I was a binge eater, the final weeks before the new year usually included my worst binges. I’d often have thoughts like…

“I can’t stop binge eating now, there is too much tempting food this time of year.”

“I’m too busy with the holidays to even bother with recovery.”

“I will binge all I want through the end of the month, and then quit on January 1st.” 

Why December Seems Like a Binge Eating Opportunity

Telling myself I’d quit at the start of the new year seemed to give me a pass in December—to binge as much as my lower brain wanted. That primitive part of my brain seemed to view the days leading up to January 1st as a non-stop binge opportunity.  At the time, I didn’t understand how my lower brain worked, and I thought my binge urges were expressing my true desires. I also thought that I was emotionally broken and “needed” to binge to cope with the holidays. So, I went along with my lower brain—all the while telling myself that I’d leave binge eating in the past once January arrived.

What I didn’t know was that my lower brain was repeating a habitual and predictable pattern that’s common in binge eaters (and really in anyone with a destructive habit). I’ll call it the “one last time” rut, and when binge eaters get in this rut, they repeatedly promise that each binge will be their last, and promise to quit afterward. I explain this pattern in detail in Episode 14: Overcome “One Last Time” Thoughts to Quit Binge Eating.

However, in December—instead of telling yourself it’s your “last binge”—you may start telling yourself that it’s your “last year of bingeing.”  You tell yourself that after December, you’ll be done for the rest of your life, so these are the final weeks of being caught up in the binge eating habit.

Because you feel committed to quitting on January 1st, you might stop any attempts to curb your binge eating at the end of the year. You may allow your lower brain’s desire for the temporary pleasure of binges to completely run the show.  You end up feeling awful from the binges in the December, but when you remember that you’ll quit in January, you see no point in even trying to stop now. You just accept that you’re going to keep bingeing until the clock strikes midnight and marks a new year—and a new you.

January Doesn’t Erase Your Binge Eating Habit

During all of the the years of my binge eating, January 1st always came with a sense of dread. I wondered if I could really quit, and felt confused and frustrated that my desire to binge was still the same on New Year’s Day that it had been on New Year’s Eve. In December, it was comforting to believe that a new year would bring a swift recovery; but looking back, my resolutions usually only served as excuses to binge prior to the resolution’s start date. If I told myself I was quitting tomorrow, next week, next year; it gave me reason to binge today, this week, this year.

On January 1st or shortly thereafter, I began to resent the new year—because of the struggle of trying to avoid binges.  I often wished it was December again, when I felt like I could just binge without even considering quitting, even though I knew December had been miserable. Until 2005, nothing I tried to help myself quit had worked, and I always found myself binge eating again by about January 5th.

In Brain over Binge, I talked about that first New Year’s Eve (15 years ago) when I didn’t have to make a resolution to stop binge eating. I wasn’t with family or friends or at a party—I was simply alone with my thoughts, watching others ring in the new year on television (where most of us will be this year as well). It was a wonderful feeling knowing that the next year would be different—that I wouldn’t just binge again a few days, and that I’d never have to resolve to quit binge eating again, because I was already done.

Do December Differently

No matter what your thoughts are saying now in December, your binge eating habit will not suddenly disappear come January 1st.  The lower brain has no regard for time, and it will send urges automatically no matter what day or year it is. You will not suddenly gain the ability to avoid binges, unless you support yourself in learning how to do that.

You don’t want to spend another December being miserable, promising yourself you will do better in January. You can do better now. You can learn to recognize all of those faulty brain messages that drive you toward binge eating, and stop believing them. You can stop believing thoughts that say it somehow makes sense to binge through this month. You know that it doesn’t make sense, and you can absolutely break this cycle.

Just think of how amazing you’ll feel if you gain control of your binge eating before the new year, before the start of your typical resolution. Challenge yourself to do something different this year—break the pattern, and stop waiting until later for freedom from binge eating.

________

You can start ending this terrible habit today, and I want to offer you some support this month for a price that I hope is doable for anyone.

You can now get the Brain over Binge Course for only $10.99/month, with no commitment required.

That means if you feel free of binge eating by January 1st, you can cancel your subscription and you’ll pay nothing else.

The challenging circumstances we’ve been through in 2020 got me thinking about how to help more people. Those of you who have followed my blog, or read my books, or listened to my podcast know that this is a mission for me more than a job…but the reality is that I do need to charge for some of the resources if I want to continue doing this work.

I will still continue to offer no-expiration access for the regular price of $179.

If you think you’ll use the course in some way for more than 16 months, then the no-expiration option is still the best value for you, but I understand that kind of financial commitment may not be possible in these difficult times.

With the monthly subscription option (and the no-expiration option), you get the entire course (116 tracks) right away, plus you get immediate access to the new app we’ve recently set up to make it easy to listen on mobile. You will also get two new resources each month that you are subscribed.

You can use the course for as much time or as little time as you need to support yourself in ending binge eating and getting your life back.

Learn more

Live with Kathryn (on Instagram)

The first stream of Live with Kathryn will be on November 17th at 1pm EST, only on Instagram. Future streams will be on the 3rd Tuesday of each month. I’m looking forward to answering your questions and talking about topics that you want to know more about!  Anyone is welcome to join and ask questions.

How to join my Instagram Live stream

First, you need to follow me on Instagram so that you can see when I’m starting a Live with Kathryn stream. When I start the stream, my profile picture will appear at the top of your feed with a colorful ring around it and the word Live. Tap or click on my profile picture to go to my live video.


How to ask questions

While you are viewing the video in the Instagram app, simply tap Comment at the bottom of the screen and then ask your question. If you are on Instagram.com, click Add a comment at the bottom right of the screen and then ask your question. I will try to answer the questions in order, or I might group similar questions together, and I’ll cover as much as I can in a 1 hour stream. For questions that require longer responses, I might also refer you to a blog post or podcast episode that covers the topic in detail. I hope the information and ideas that I share will help you toward freedom from binge eating!

Before participating, it’s important that you know the Live with Kathryn streams are not a substitute for medical advice. I advise you to talk to your doctor about any medical questions that you have, because eating disorders can have serious health consequences. Also, I am not a registered dietician or nutritionist, so any eating suggestions I share are based on my opinion and do not constitute professional advice. I want to help as much as I can, but I want you to understand the limitations of the Live with Kathryn streams, and I encourage you to read the full Brain over Binge disclaimer before joining.

Only course members get access to archived streams

Live streams are available to everyone, but once streams are over, they will only be available through the Brain over Binge course website or mobile app.  Learn more about the course.

A note about privacy in live streams

It’s important to know that when you start viewing a live video on Instagram, the person sharing and anyone else who’s viewing may be able to see that you’ve joined, and see your comments. If you want to join and ask questions anonymously, you’ll need to create a profile that doesn’t include your name.

I’ve had many requests to answer questions on a regular basis, so I hope you find the Live with Kathryn streams to be a valuable resources in your recovery!

Remember to follow me on Instagram before November 17th, so that you can participate!

Binge and purge podcast

Episode 66: Letting Go of the Binge and Purge Cycle to Focus on What’s Important

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


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 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 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 TracksThese 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:

 

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

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 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 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.

 

7.) Undecided? 

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

 

Hunger in binge eating recovery podcast

Episode 62: Fear of Hunger in Binge Eating Recovery