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 II post of the Binge Eating Recovery During a Crisis series. Read Part I]. This is an unprecedented time, and no one is handling these sudden life changes perfectly; and no one is handling their anxiety, fear, sadness, and loneliness perfectly either. You may find yourself feeling lost, distracted, and questioning so much in your life. How can you best protect yourself and others from becoming sick? How are you going to work through quarantine and provide for your family? How is your business going to survive? How are you going to home school your children? How are you going to continue pursuing a hobby or sport that you love? How are you going to keep exercising? and…
How are you going to eat during quarantine? The answer to this question and all of the others is: imperfectly. If you are struggle with binge eating, the imperfection surrounding your eating may be giving you a lot of anxiety, and I’m writing today to help you with that.
You can only do the best you can given the circumstances. You can’t expect yourself to keep it all together and have a flawless plan for every area of your life. This is not going to be a smooth ride, and we are all going to need to continue to adapt to changes in the way we live, work, connect with others, and eat.
Anxiety about imperfect eating during isolation
Even if you were able to accept some imperfection in your eating prior to this crisis, maybe it feels different now. Maybe it feels like your eating is just too far from what you consider ideal, and too different from how you were eating just a few weeks ago, and you aren’t sure what to do.
If you struggle with bulimia or binge eating disorder, your anxiety about how you are eating may be more intense than it is for people who do not have a history of binge eating, but you are definitely not alone in feeling “off” with your eating during this difficult time. I’m sure you have noticed that many people are helping themselves cope with this situation through humor, and there are a lot of memes going around that relate to eating too much or too unhealthy while at home and isolated. Although people are joking about it, that doesn’t mean they’re not distressed by it. Even people who don’t have issues with food may find themselves out of their normal eating routines, and may find themselves grazing or snacking more, or not having any structure surrounding meals.
Most people have also found themselves eating lower quality food. When another paycheck is uncertain, or nonexistent, or business is way down because people aren’t buying non-essentials, it only makes sense that we would try to do whatever we can do to spend less, and our grocery bill is one area that most of us are trying to reduce. The reality is that cheaper food is typically lower quality food. People who were previously buying higher quality food and organic food are now opting for the less expensive options, and options with longer shelf lives in case we are in our homes for a while. For most of us, this means less fresh foods and more packaged, processed foods.
Please do not criticize yourself for this. The issue of poor quality food being cheaper is something that is problematic in society, but that multifaceted issue isn’t going to be solved right now during this crisis, and it does you no good to be upset about it at this time. You simply have to deal with what is, and feeling guilty about eating more processed foods or beating yourself up over not eating organic foods isn’t going to help.
I’m not saying to just give up on health and to only buy junk food, because there are ways to spend less and still get as much nutrition as possible. But the reality is that you probably didn’t have a plan in place for that, and it’s just not your highest priority right now, and you are definitely not alone. I’m also not saying to give up on having any structure in your daily eating, because it may indeed help you to work on having meals and snacks at relatively consistent times. What I am saying is that during this crisis, your eating will likely include a significant amount of imperfection, and that goes for binge eaters and non-binge eaters alike.
A new perspective on imperfection
Instead of being frustrated by your imperfect eating or feeling like it’s a roadblock to your recovery from binge eating, you can see it as an opportunity. It provides an opportunity to accept imperfection in your eating, and still not binge. It provides an opportunity to learn that you are not powerless around foods you may have previously tried to avoid. It provides an opportunity for you to see that you can snack often, or graze too much, or be out of your normal routine, and stay binge-free. It provides an opportunity for you to realize that you don’t have to get your eating exactly “right” to recover. In fact, you can eat very “wrong” (according to your own standards, or common health advice) and still not binge.
It’s common for people with eating disorders to think that they need to eat in a certain way to prevent binges, and this is your chance to truly see that this is not the case. If you follow my work, this is not a new concept for you, and you might even be tired of me saying that you don’t need to eat perfectly to recover from binge eating. But it’s so important, and that’s why I consistently remind you that life can get in the way of your eating plans, and it’s okay if you don’t eat healthy all of the time, and it’s fine if you choose fast food or convenience food, and it’s normal to overeat sometimes; and despite all of that imperfection, you can you can stay binge-free. This may have sounded great to you in theory, but now is your chance to powerfully experience it for yourself.
I think when I say “it’s okay to eat imperfectly,” many people believe I’m talking about slight imperfections, like maybe stopping at a fast food restaurant once per week, or eating a few bites of chocolate after dinner, or buying regular milk instead of organic milk. But I’m actually talking about much, much more imperfection than that. You can eat fast food or processed food at every meal, or eat desert after every meal, or have most of your eating be grazing, and you can still not binge. Of course, I know you aren’t going to want to eat that way on a consistent basis, because it will negatively affect your quality of life and your health over time; but if it happens, I want you to know that you retain the ability to avoid binges.
Eating imperfections will happen throughout your life, not just during quarantine
It doesn’t take a crisis of the magnitude we’re dealing with now to throw off eating habits, or to influence your food buying decisions. Even after this crisis passes, life will continue to throw problems your way that seem to interfere with how you want to eat. If you can learn now, during this crisis, that imperfect eating does not have to lead to binge eating, you will set yourself up to be able to withstand any change in your eating habits in the future, and roll with it, and never let it send you back into binge eating.
I’ve been wanting to share this for a while, but I simply haven’t gotten around to it. I often say how I personally do not eat perfectly, and that’s true every day; but in 2019, I had the longest stretch of low quality eating that I can remember. I went through a divorce last year, and although I know this is not even remotely close to what many people have to deal with in their lives (and what many people are dealing with during this crisis), it was still very difficult in it’s own way. The process was long and draining, and it was stressful emotionally, mentally, and physically. I found that I had so much to deal with and so much on my mind (and I wanted to focus so much on my children) that I just didn’t want to put much effort into my food choices.
It seemed like I just didn’t have enough energy to go around. I ate whatever was fastest and easiest and cheapest, and a lot of times that looked like peanut butter and jelly sandwiches, fast food, or leftover mac and cheese from the kids’ dinner the night before. It wasn’t all poor-quality food. I did make an effort to keep some easy, healthy foods around too, like nuts, carrot sticks, and apples; and I took vitamins and drank healthy protein shakes. I also tried to cook for my kids, but they are super-picky and I just didn’t have the energy to push them to try new things during this time, so even my “cooking” wasn’t much of an improvement over convenience food.
I wouldn’t say that I overate during this time-frame, at least not in any way that I’d consider out of the range of normal. I knew in the back of my mind that this way of eating was temporary, and that I was just trying to get through the days in the best way I could; and indeed, late last year I started craving healthier foods again and putting more effort into cooking and nourishing myself (although now, with the coronavirus crisis, we are back to easier and cheaper foods).
During the divorce process when my eating was less-than-ideal, I never once felt like I was using those lower quality foods to help me cope emotionally, and I never thought that those foods were making me feel better in any way (listen to Episode 39: Emotional Attachment to Binge Eating for more about the relationship between food and emotions). I never felt like it was comfort eating or emotional eating, and I primarily ate when I was hungry and stopped when I was full (but not perfectly!). The type of eating that would have actually provided comfort would have been for someone to make a delicious, healthy meal for me. I just didn’t prioritize doing that for myself.
I knew I retained the ability to put in the extra effort to buy and prepare better food, but my choice to have convenience food seemed worth it to me at the time, to save energy. I knew rationally that the added effort to eat better would have possibly provided a net gain in my energy, but it simply didn’t happen…because like I keep saying, I’m not perfect:-). I’m sharing this because you might find yourself feeling the same way during this crisis.
I’m so far removed from the binge eating habit that any thoughts related to binge eating never crossed my mind. What did cross my mind however, was how thankful I am that almost 15 years ago I disconnected stress and binge eating, and I also disconnected imperfect eating and binge eating, so that now stress and imperfect eating don’t send me back into bingeing. I’m thankful that long ago, I stopped believing that recovery depended on my life’s circumstances, or on my stress level, or on my emotional state, or on my eating choices. If I still believed recovery depended on those things, 2019 would have been a prime time for relapse, and now 2020 as well because I’m right back to more stress and lower quality eating.
If you’ve binged during this crisis…
I want to say here that if you’ve acted on binge urges during this coronavirus crisis or during another difficult time in your life, I don’t want you to criticize yourself for it, and I don’t want you to think it means you won’t recover. Those of you who read my books know that even after I stopped linking my emotional problems to my binge eating problems, and even after I shifted to the brain-based perspective that led to my freedom from binge eating, I still acted on two more urges to binge. And, I acted on those urges when things were relatively normal in my life, aside from typical daily problems.
I was thinking today about how my recovery might have looked differently if a big, stressful event like my divorce or the coronavirus crisis would have happened around the time I learned to stop acting on urges to binge. Due to conditioned, habitual patterns, my binge urges did appear more often in times of stress than non-stress (listen to Episode 13: How to Stop Binge Eating Under Stress for help with this), and my binge urges did appear more when I ate more junk foods, although I definitely still had urges when I was otherwise happy and when I was eating well.
There were other problems during the time of my recovery that gave me practice disconnecting binge eating from difficult life circumstances, negative emotions, and imperfect eating; but if a life-altering crisis would have occurred alongside of my recovery, is it possible that I would have had an increase in my urges to binge? Absolutely. And, is it possible that because of the increased urges, I might have been tempted to act on more of them before stopping the habit for good? Yes, it’s definitely possible…although I do believe that because I saw the urges for the false, lower-brain messages that they were, and because I realized the binge eating wasn’t helping me cope with anything, I wouldn’t have kept acting on the urges for long.
I’m saying this here because I want you to give yourself forgiveness and compassion if you’ve been following binge urges more during this stressful time when there’s so much imperfection in your eating. Yes, you might be facing challenges that people who recovered at other times didn’t have to face, but you can also recognize the opportunity inherent in recovering now. You can recognize the opportunity to experience your own sense of choice and control in a powerful way, as you prove to yourself that imperfect eating does not need to lead to binge eating. Despite all of the negative feelings and thoughts you understandably have right now, you can also experience the pride and sense of accomplishment that comes when you don’t get your eating exactly right, but you also don’t use that as a reason to just give up and binge.
You aren’t giving up on the rest of your life during quarantine. Don’t give up on recovery from binge eating.
I want you to think about the rest of your life during this crisis. Your kids can’t go to school…does that mean they should just give up on trying to learn anything during this time? You might not be able to do your normal job right now, or you may be restructuring the way you work…does that mean you should just give up on your job or on trying to find other work? You can’t get together with many of the important people in your life…does that mean you should just give up on those relationships? The answer to all of these questions is of course not; you aren’t giving up on what’s important to you just because there are challenges, changes, and isolation.
If you are reading this, I know how important it is for you to become binge-free, so I want you to consistently remind yourself that imperfection in your eating does not mean you should just give up and binge.
An opportunity to see that you aren’t powerless over certain foods
If you’ve previously been of the mindset that lower-quality foods, or processed foods, or sugary foods, or too many carbs cause binge eating, this is your opportunity to show yourself that this is not the case. This is your opportunity to realize that the urges to binge cause binge eating. *If you are new to this approach, you can download my free PDF, the Brain over Binge Basics to learn more about the urges to binge and how to stop acting on them.
This is an opportunity to see that no food makes you powerless, and no food makes you destined to binge. It’s also an opportunity to realize that imperfect eating isn’t going to lead to your weight spiraling out of control. I realize that everyone is different and weight is dependent on many complex factors, and I cannot predict or guarantee anything as far as what may happen to your weight, but I do know that when you are not bingeing on the imperfect foods, you are so much less likely to experience weight gain.
More about weight…
If before this crisis, you were eating high quality foods, plus bingeing (on either low or high quality foods), you were likely eating much, much more overall than if you were to just eat low quality food in a normal way, without binges. So, it’s possible you could even lose weight during a time of significantly imperfect eating, provided you reduce or stop binge eating. But, what happens to your weight is not the most important thing right now, and this crisis also provides an opportunity for you to focus on what truly matters to you, and to put your weight concerns in perspective. I only wanted to mention weight here because I know that some people interpret my suggestion to accept imperfect eating as me saying to accept weight gain too because imperfect eating is going to make you gain weight. But that is not the case, and you can get more information about weight and binge eating recovery in my post, “So, How Do I Lose Weight?”
I talked earlier about how even normal eaters are making jokes about not eating well, and not exercising, and gaining weight during this time; but I want you to notice that after this crisis, the vast majority of people will look the same. Everyone has a unique weight range that their body wants to maintain, and it makes physiological adaptations to keep weight in that range. If you are doing your best to eat normal amounts, your body will naturally keep you in your general set range (or pull you back toward that set range if you’ve previously been dieting restrictively and/or bingeing).
I fully realize that this weight topic I’m briefly touching upon is complex, but please try to trust your body during this time (and always), and realize that you don’t have control over everything. You can’t control what’s going on in the outside world right now (aside from following recommendations about keeping yourself and others safe), and you can’t control what’s going on inside of you and what your metabolism might possibly do in reaction to how you are eating. But, you can avoid binges, and that can help your metabolism regulate over time and help you body find it’s own natural, healthy weight.
An opportunity to accept imperfection
There are so many things to be upset about right now, but your imperfect eating doesn’t have to be one of them. Try to see this as an opportunity to learn to dismiss binge urges even when you are dealing with eating challenges and changes, because you will have times of imperfect eating throughout your life. If you can avoid binges now—while you are home with the food, and while you are out of your normal routine, and while you are eating differently than you were before—you can avoid binges through any difficult time, and for the rest of your life.
[Go to Part III]
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]
If you are like most people struggling with binge eating, you likely have questions. Most people find it comforting to know that they aren’t the only one with a certain issue or concern.
Over my years of helping binge eaters, I noticed common themes in what people 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. (The course also includes 30 additional audios, and 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 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 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 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. (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 also can learn more about the course features and sign up, and get answers to questions you may have about the course.
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?