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.
*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 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 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 Audios: These 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:
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 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 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.
Remember you can check out the Free Preview to see if the course is right for you:
[This is the Part III post of the Binge Eating Recovery During a Crisis series. Read Part I and Part II]
No, I’m not going to tell you all of the reasons why your situation right now could help you conquer binge eating. I’m not going to tell you that because of the pandemic and isolation, you’ll have more time at home, and therefore you can focus on self-care and that will make quitting easier. I’m not going to tell you that because you’re eating in your house in most cases, you can be more mindful during your meals and learn to listen to your body. I’m not going to tell you that a lack of social engagements will lead to less pressure to look a certain way, which will help you let go of dieting. I’m not going to say that because you won’t be taking vacations, or having celebrations, or eating at restaurants, you will have less temptation and it will be easier to avoid binges. I’m not going to say that because you may have less money and less ability to shop, you will have less of an opportunity to buy binge food.
Even if some of what I just said feels like it might be true for you, and even if you think it will be easier to work on recovery during this time of isolation, the purpose of this blog post is not to tell you that isolation is an ideal time to quit binge eating. I do not believe that recovery depends on your circumstances—whether we are talking about a worldwide crisis or personal events in your life.
I believe that every day is an opportunity to recover, and I want to help you learn how to conquer binge eating no matter what situation you are in.
Of course, it absolutely makes sense to take advantage of whatever uniquely works for you, so if there are aspects of self-isolation that seem to help you feel more capable of recovery, then there is nothing wrong with using the circumstances to support yourself in ending the habit. However, even if that’s not the case for you, and even if you feel like this time of self-isolation is making recovery more challenging, it is still an opportunity to overcome this habit for good.
The “Right” Time to Recover is Illusive
The reality is that there will never be a perfect time to conquer binge eating disorder or end bulimia. You can go back to Part I of this blog series, and see that no matter what is going on in your life, your lower brain will always produce reasons to binge. It’s important to accept that whenever you attempt to quit, you will have thoughts saying why “now” is not a good time—whether “now” is during the holidays, on a vacation, while you are trying to meet a work deadline or study for an exam, when you are going through a breakup, while you are trying to make a big decision, or when you are just dealing with everyday stress (*for more, listen to Episode 13: How to Stop Binge Eating Under Stress).
You may be thinking, “But, this is different! It’s a global crisis! I’m filled with anxiety and uncertainty and stress and financial hardship and new responsibilities that I can’t manage!”
That is true, and you should have an abundance of compassion for yourself because this isn’t easy; but I also want you to understand that anxiety, uncertainty, stress, financial hardship, responsibilities, and even global pandemics do not cause binges. If you follow my blog or podcast (or you’ve read my books), you know that I believe recovery becomes much more simple and practical if you separate your life’s problems from your binge eating problems. (If you are new to this approach to recovery, you can download my free eBook, The Brain over Binge Basics.)
A Chance to Experience Your Power to Conquer Binge Eating Under Any Circumstance
Perhaps the greatest benefit of recovering now is that it gives you a clear opportunity to separate your life’s problems (and world problems) from binge eating. It also gives you the opportunity to recover in the midst of imperfect eating, which I wrote about in Part II: Accept Imperfection & Avoid Binge Eating During Quarantine. If you can recover now, despite everything that’s going on, just imagine how confident you’ll feel moving forward and remaining binge-free after this crisis. You’ll know that no matter what life throws your way, you never have to binge.
Right now, you may be telling yourself that you’ll recover “when things get back to normal”.
But, I want you to take a moment and think back to before this pandemic…were you binge-free then?
If you were binge-free and you started to binge again during this crisis, then I hope this blog series will help you get back on track, and help you be more prepared to stay binge-free in the future, even through major stress. If you were not binge-free before the coronavirus crisis, then remind yourself that normalcy did not equal freedom from binge eating then, and normalcy will not equal freedom from binge eating after this crisis.
If you think you can only recover when life is going a certain way, it’s going to be extremely difficult to maintain recovery over time—because life will not always go that way. I’m going to draw an analogy here that I hope will help you see this more clearly.
Don’t Tie your Recovery to Specific Conditions
As a parent, I’ve watched a lot of kids’ movies over the years, and this image from the end of Finding Nemo popped into my mind this week—in relation to social distancing, and in relation to binge eating (as I’ll explain later). If you haven’t seen the movie, the fish in the image above create an elaborate plan to escape from a dentist’s office aquarium so that they can be free in the open water. After many challenges, they are finally successful and land in the open water. They celebrate and cheer that they are free, but then they’re hit with the realization that they are all still tied in their clear plastic bags. They look at each other and one of the fish says, “Now what?”. It’s meant to be funny and the movie simply ends there, leaving the audience to assume that they’ll eventually find their way out and into complete freedom.
Right now, during this crisis, we’re kind of like these fish—separated from each other in isolation. Our figurative plastic bags are necessary to keep us safe from the virus, and to prevent us from infecting the people around us. But, as time goes by and hopefully the virus starts to affect less and less people (which will certainly be a reason to celebrate!), we’re all going to have the question of, “now what?”.
A virus is not like a storm that simply passes and gives way to a clear blue sky, allowing us all to come out safely and worry-free. Without proof that most of us have already been exposed and are now immune, or without some kind of cure, or without a vaccine, or without some evidence that the virus won’t just pick right back up once we are together again—it’s a collective now what moment. We can only hope that the best minds in the world will put together a comprehensive answer to that question, because we can’t stay isolated forever. For us to truly conquer the virus, the virus must remain under control even after we get back to our normal lives.
In the same way, if you overcome binge eating under certain circumstances, you will only experience complete freedom if you can remain recovered when circumstances change.
I want you to know that stopping binge eating is always a reason to celebrate, and you should always be proud of your success—regardless of the circumstances. Don’t feel like you did something wrong if you changed a part of your life, or took advantage of specific conditions to support yourself in recovery (remember I said you should definitely use what works for you). However, if you think you need those conditions or need things to remain a certain way in your life in order to be binge-free, you may end up feeling like the fish trapped in the middle of the open water—wondering “now what?”.
Your freedom won’t really feel free, because you’ll be constantly trying to arrange your life to keep yourself protected from binge eating, and this can become exhausting (we all know how exhausting it’s been to try to stay protected from the virus). For example, you may feel like you always have to watch out for triggers, or eat only certain foods, or have a required amount of time for self-care, or keep yourself under a certain level of stress, or have places that you can and cannot go for fear of bingeing, or think you need to avoid some people in your life because of how they eat or comments they make about weight.
No matter where you are in recovery, or what you previously thought you needed to do to stay binge-free—this is an opportunity to move closer to complete freedom, without conditions, and even through hard times. (If you want to dive deeper into this idea, you can read my post Freedom: Reframing Your Motivation to Stop Binge Eating.)
Ending the Habit Now and For Good
Your circumstances have undoubtedly changed in recent weeks, and they will undoubtedly change even more before this crisis wanes, and they will change again as we start to move back toward normalcy. This is a chance to experience the freedom of going through these changes, and even feel like your life is being turned upside down, and still avoid binges.
Additionally, on the other side of this crisis, you’ll have a chance to experience the freedom of going back into the world—and revisiting all of your former stressors and temptations—and to still avoid binges. The past several weeks and the next several weeks might bring the most change in your daily activities that you’ll ever experience. If you can remain binge-free, or make any amount of progress in weakening this habit, you will feel your own power and potential to conquer binge eating under any circumstance.
You might be having thoughts saying, “But what’s the point? Doesn’t it make sense to just wait to recover until this crisis has passed?”
You do not have to give value to thoughts like that—just like you don’t have to give value to thoughts that encourage you to binge. In fact, any thought that discourages recovery IS a binge-encouraging thought, and should be dismissed. You know there is always a reason to recover, and you know you want freedom even in challenging and difficult times. There are certainly things that have to wait until this crisis is over—like having a party or going to an amusement park—but recovery is not something that has to wait (even though your lower brain will tell you it’s not the “right” time). Binge eating is not helping you in any way during this crisis; it’s only making the whole situation harder and harming your health in the process. There is no reason to keep hanging on to the habit right now, or ever.
Once you stop binge eating, you’ll realize that the “benefits” your lower brain told you the habit was giving you—like distraction, or pleasure, or an escape from reality—were not benefits after all, and the idea of binge eating to feel better in any way will no longer make sense. And, it usually doesn’t take much time to realize this. To encourage you, I want to end this blog series with a short message I received from a woman who recently recovered using this approach, and now fully realizes that binge eating is not a viable coping strategy:
“I have been 90 days binge free and even during this crisis I haven’t even thought about going back to handling life like that, makes no sense to me now. I was sick for 20 years.”
I hope that one day, the idea of binge eating in response to any circumstance does not make sense to you either. I also hope this 3-part blog series has helped you in some way during this difficult time. Remember that you can’t always change your circumstances, but every day can be an opportunity to learn how to conquer binge eating and change the pathways in your brain to erase the habit for good.
P.S. I hope you and your family are safe and healthy, and continue to stay well. I want to mention here that I got a lot of emails asking for advice with specific aspects of recovering during this crisis. I wrote this 3-part series to address as many questions as I could, as thoroughly as I could; but I apologize if I did not cover all of the questions. I want to thank you for reaching out, but please know I’m not able to respond to every email, in order to focus on my family. Thank you for understanding and for reading my blog!
This is the first part of a 3-part series that I’m going to complete over the next several weeks, and I hope it will help you in some way during this difficult time of dealing with the direct and indirect effects of the coronavirus crisis. Even if the virus itself hasn’t impacted you or your family, the physical, mental, and emotional stress of this crisis is likely reaching every area of your life.
You may also be concerned about how all of this is going to impact your recovery, and you may worry about how you’ll stay binge-free during this time. In this 3-part series, I’ll try to provide some ideas and insights that you can use to keep moving toward freedom from binge eating, despite everything else you are dealing with. The posts will center around the idea of opportunity, in a few different ways. In this post, I’m going to talk about how your lower brain (the part of the brain that drives binge eating) might sense this difficult time as an opportunity to binge, and how you can overcome that.
I’ve received several emails from people saying that they are struggling with increased binge eating during this crisis, and especially while they are in isolation. If you are someone whose binge urges are strongly linked to being alone, or to anxiety, or to sadness, or to having a lot of food in the house, it only makes sense that your lower brain would produce more urges right now. However, this isn’t the case for everyone. You may be someone who experiences more urges during times of work travel or when you have a packed schedule, and you may find yourself having less urges to binge now that you aren’t busy.
It’s important to see that it’s not the events or the emotions that cause the binge eating. A situation that frequently leads to a binge for one person might never lead to a binge for another person. The cause of a binge is always the urge to binge, and if you are new to the Brain over Binge approach and you want to learn more about this, you can get my free eBook.
It’s also important to see that, even if you do have some relatively consistent patterns to when your binge urges appear, the lower brain is opportunistic. It’s job is to maintain your habit, and it will provide compelling reasons to binge in a variety of situations and in response to a variety of feelings. If your normal day-to-day life suddenly changes, your lower brain doesn’t just give up on urging you to binge; it will find opportunities to maintain your habit.
Below, I’m going to run through some of the binge-encouraging thoughts that your lower brain may have produced before this crisis, and then some of the binge-encouraging thoughts you may be experiencing now. I hope this gives you some insight into how the lower brain works, and how it can create binge opportunities from different situations. I also hope it helps you see that any binge-encouraging thought is a faulty brain message that you don’t need to give any value, meaning, or attention.
Binge-encouraging thoughts during normal life and during this crisis:
Normal life: “You have so much to do, you can’t possibly keep up. [You need to binge to relax.]”
Crisis: “You have too much down time. [There is nothing to do but binge.]”
Normal life: “Work is too stressful. [You deserve a binge when you get home.]”
Crisis: “Trying to work from home (or having time off) is too stressful. [You deserve a binge.]”
Normal life: “You can’t possibly deal with seeing the junk food people keep bringing into the office, or passing the bakery on the way home from work, or driving by the fast food restaurants. [You should just give up and binge.]”
Crisis: “You can’t possibly deal with all of the food in the house that’s supposed to last for weeks. [You might as well give up and binge.]”
Normal life: “Social situations produce so much anxiety and self-criticism. [You should binge to distract yourself.]”
Crisis: “Social distancing creates so much loneliness. [You should binge to distract yourself.]”
Normal life: “Eating in restaurants is too tempting and too difficult. [You should binge afterward.]”
Crisis: “Eating the same boring foods at home is unsatisfying. [You should binge for excitement and pleasure.]”
Normal life: “You have too many places to go when all you really want to do is stay home and rest. [You should binge and cancel all of your plans].”
Crisis: “You can’t leave the house, you can’t do anything you want to do. [You should binge to cope with boredom.]”
Normal life: “Eating with friends and extended family is frustrating and leads to a lot of self-judgement. [You should binge to punish yourself.]”
Crisis: “It’s too hard to stay in control when you are eating alone. [You might as give up any control and binge.]”
Normal life: “Working out with others at the gym makes you feel out of shape and bad about yourself.” [You should binge because you’ll never be in shape anyway.]
Crisis: “It’s too hard to get motivated to work out alone at home. [You should give up on health and binge, and start over with a diet when the crisis ends.]
Normal life:“You are worried about work, health, family, relationships…etc. [You should binge to numb yourself].”
Crisis: “You are worried about the coronavirus. [You should binge to numb yourself].”
You don’t truly believe that any of these situations, feelings, or thoughts justifies a binge (whether that’s during a crisis or during more normal days). The automatic, binge-encouraging thoughts from the lower brain are just a product of the habit. You can notice, observe, devalue, and dismiss these thoughts.
You don’t need to criticize yourself for having these thoughts. There is nothing wrong with you. People across the globe are having all sorts of thoughts right now, and that’s expected. Some thoughts during this crisis will be filled with anxiety, some will provide a sense of security or peace, some will produce panic, some will give you a strong sense of compassion, some will make you feel helpless and hopeless, and some will allow you to experiencing love and connection like never before.
…and if you have a binge eating habit, some thoughts will undoubtedly encourage you to binge, but you don’t have to follow those thoughts.
You don’t have to follow a binge-encouraging thought during this crisis any more than you have to follow a thought that says to throw a big party with everyone you know. You don’t want to harm yourself with a binge any more than you want to harm yourself (or anyone else) with a virus. We will get through this difficult time, but don’t believe any thoughts that tell you binge eating will help you cope or somehow make things easier for you. It won’t. It will only lead to more problems.
[Go to Part II]