Behind The Binge

Behind The Binge

By Marissa Kai Miluk, MS, RDN, LDHealth & FitnessNutrition
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Behind The Binge episodes

  • #44 Meal Prep for Intuitive Eating [with Workweek Lunch]

    Today I want to talk about meal prep as it relates to one of the first things I implement with my clients when it comes to healing our relationships with food which is consistent eating patterns. I know this can put up a lot of guards and concerns as any sort of meal structure can feel a remnant of diet culture. Let me reassure all of you that meal prep as an intuitive eater is not at all the same as any previous experiences you may have had in diet culture with portions and parameters in meal planning.


    With all of that in mind, I decided who better to have on the pod with me to talk about meal prep than the Meal Prep Queen herself, Talia Koren. She is the founder of Workweek Lunch, a blog and digital meal plan subscription that helps thousands of people all over the world master meal prep…myself included! Listen in as I talk with Talia about how meal prep can help support you on your journey to food freedom.


    Talia is the author of the Workweek Lunch Cookbook, which includes 60 approachable and delicious recipes that are designed to be prepped and stored. She is a self-taught home cook, and she started WWL in 2016 to teach her peers how to cook easy, balanced meals to save time and money through her Instagram, which has now grown to over 495k followers. Before WWL, Talia was a staff writer at Elite Daily and worked in the entertainment industry after graduating from Ithaca College in 2014. When she's not developing new recipes for the WWL Meal Prep Program, Talia loves to travel, snowboard, binge-watch TV and go on adventures with her dog Coconut.


    Listen in to learn more:

    • A meal prep misconception that Talia wants to debunk. {7:48]
    • What an intuitive eating approach to meal prepping looks like. {9:02]
    • How to address this fear many have with meal prepping. [14:45]
    • Prioritizing intuitive eating, gentle nutrition, and meal prepping without it falling into diet culture’s often black and white thinking. {21:31]
    • Talia’s beginner tip for someone just getting started in meal prepping. [27:05]


      • Resources


      Connect with Talia


      Website: https://workweeklunch.com/


      Facebook: https://www.facebook.com/taliaworkweek/


      Instagram: https://www.instagram.com/workweeklunch/


      YouTube: https://www.youtube.com/c/WorkweekLunch


      Pinterest: https://www.pinterest.com/workweeklunch/_created/


      Follow me on Instagram:

       https://www.instagram.com/binge.nutritionist/


      https://www.instagram.com/behind.the.binge 

      38 min
    • #43 What to do when you just can’t stop eating


      Welcome back! 


      Today I am bringing you another solo episode, and we are going back to the basics of binge recovery together. After polling you on Instagram, I realized that so many of my listeners are at the beginning of their binge freedom journey and are really looking for those simple yet actionable steps that they can take right now to overcome their binge eating patterns. So I promise that by the end of this episode, you will be able to walk away with one workable thing you can do today to uncover what patterns keep you stuck in the binge eating cycle + start moving forward in healing your relationship with food.


      Listen in to learn more about:

      1. Understanding why you may feel insatiable at times. [4:08]
      2. Knowing how to recognize when you can’t get satisfied. [8:18]
      3. Identifying what will give you that satisfaction. [9:00]
      4. The importance of becoming curious and beginning to problem solve ways to find a more consistent pattern of satisfaction in your day. [11:05}
      5. A tangible step you can take to help move past those moments when you feel like you just can’t stop eating. [12:05]


        6. Resources:


        Binge Freedom Cheatsheet: What to do before, during, or after a binge https://makainutrition.com/guide/?utm_source=podcast&utm_medium=ep43&utm_campaign=cheatsheet 


        Academy Summer Cohort begins on May 16th! Enrollment opens on May 6th. https://makainutrition.com/behindthebingeacademy/?utm_source=podcast&utm_medium=ep43&utm_campaign=academy 

        #38 Satisfaction: An Overlooked factor in reaching fullness -  https://makainutrition.com/38-satisfaction-an-overlooked-factor-in-reaching-fullness-%ef%bf%bc/


        #40 - Do I Still Binge? - https://makainutrition.com/40-do-i-still-binge-how-i-manage-urges/


        #41 It's not about the food! The psychology of binge eating [with Dr. Nina Savelle-Rocklin, Psy.D] - https://makainutrition.com/40-do-i-still-binge-how-i-manage-urges-2/


        Follow me on Instagram:

        https://www.instagram.com/binge.nutritionist/


        https://www.instagram.com/behind.the.binge 

        22 min
      6. #42 // 3 mistakes new intuitive eaters make

        #42 // 3 mistakes new intuitive eaters make

        On today’s solo pod episode, I wanted to talk to all of you out there who are just beginning your journey to heal your relationship with food. With that in mind, let’s talk more about these three “mistakes” new intuitive eaters make.

        1. Making it just another diet. [2:17]
        2. Trying to listen to hunger/fullness alone. [5:27]
        3. Getting stuck in the "eat whatever you want, whenever you want" trap. [8:04]

          4. Resources

          3-Day Kickoff to Binge Freedom Workshop // April 27-29 https://programs.behindthebinge.com/workshop/

          Follow me on Instagram:

          https://www.instagram.com/binge.nutritionist/

          https://www.instagram.com/behind.the.binge 

          13 min
        4. #41 It's not about the food! The psychology of binge eating [with Dr. Nina Savelle-Rocklin, Psy.D]

          #41 It's not about the food! The psychology of binge eating [with Dr. Nina Savelle-Rocklin, Psy.D]

          Joining me on the pod today is the amazing Dr. Nina Savelle-Rocklin. She is a psychoanalyst, author, and radio host specializing in eating disorders, with an emphasis on binge eating disorders.

          Dr. Nina encourages us to be detectives by not looking at our binge eating as the problem but instead as the solution to a problem we might not yet be able to see or identify. How we should look for ways to identify what is eating at us that caused us to binge instead of the behavior itself.

          Internationally recognized for her unique perspective in the field of eating psychology, she is the author of The Binge Cure: 7 Steps to Outsmart Emotional Eating and Food for Thought: Perspectives on Eating Disorders, and co-editor of Beyond the Primal Addiction. She’s the author of more than fifty articles about emotional eating, and her YouTube series Break Free from Bingeing helps viewers using an anti-diet approach. She also hosts The Dr. Nina Show radio program on LA Talk Radio.

          Listen in to learn more:

          • Learn more about the psychological and emotional context that can play a role in the development of binge behaviors. {11:07]
          • Dr. Nina offers reasons why just approaching the food can become a barrier to long-term remission from binge eating. {15:40]
          • The role trauma plays in perpetuating binge eating cycles. [20:53]
          • How we should respond to ourselves: validate, acknowledge and reassure = comfort in words. {35:58]
          • One last practical tip from Dr. Nina: If you wouldn't say something to a friend, a child, or someone you love, don’t say it to yourself. [45:31]


            • Resources


            Connect with Dr. Nina


            Website: https://drninainc.com/


            Facebook: https://www.facebook.com/DrNina4help/


            Instagram: https://www.instagram.com/dr.nina.psychoanalyst/


            https://www.instagram.com/the.binge.cure/


            YouTube: https://www.youtube.com/c/Winthedietwar



            Follow me on Instagram:

            https://www.instagram.com/binge.nutritionist/


            https://www.instagram.com/behind.the.binge 

            50 min
          • #40 Do I Still Binge? How I manage "urges.”

            Last week was a particularly tough week, where I couldn’t stop thinking about food. I noticed several times I got up to the pantry to grab something to eat after lunch. Do I still binge? What happens when I feel urges? I know this can seem scary to some, especially for those still on the journey to food freedom.


            On the pod today, I wanted to discuss my own experience with binge eating, more specifically, what life is like after recovering from binge-eating. I wanted to share my experiences and the tools I still use today when I feel that familiar insatiable appetite.


            Listen in to learn more about:

            • What is an urge to binge vs just a fluctuation in appetite? [3:40]
            • Creating a plan for staying on track [ 9:30]
            • Questions to ask about your emotional, physical, and emotional needs  [10:19]
            • Plus much more, including my discussion of how our body’s needs change concerning our  menstruation and hormonal needs
              • sign


              Resources

              Episode #7 - Why do we eat more when we are on our period. 



              Follow me on Instagram:


              https://www.instagram.com/binge.nutritionist/


              https://www.instagram.com/behind.the.binge 

              34 min
            • #39 Reiki and Breathwork supports binge freedom through energy healing [with Jhaynane Sung]

              Lately, I’ve been hearing a lot about Reiki and breathwork but not knowing much about it.


              Reiki may sound like a “new age” concept to some, but it’s anything but new. It’s a form of energy healing with roots in ancient cultures. Reiki uses what’s known as universal life force energy—ki or qi—to improve people’s lives and ailments.


              So when a Reiki practitioner approached me, I knew I had to have her on the pod to educate us! Perfect timing, right?!  So, if you have an emotional tie with your relationship with food (like so many of us do ), then this episode is for you, friend.


              On the show today, I’m joined by the amazing Jhaynane Sung, a holistic nutritionist, and Reiki practitioner. . She shares her practices, her experience as a Reiki practitioner, and shows how she integrates breathwork and energy work with her clients.


              Jhaynane is a holistic nutritionist, reiki practitioner, 3rd generation healer, wellness, and spiritual life coach. She helps women heal through food, shadow work, and inner child work. Since receiving her Master’s in nutrition at American University, her mission has evolved from being weight-loss-focused to mindfulness-centered as she began her own personal binge eating healing journey. Since then, she has helped countless women move away from dieting culture to focusing on body positivity and mindful eating. Her focus is to help women find their power by healing emotional and binge eating from trauma around food because of being ashamed and tormented by their looks for far too long.


              Listen in to learn more:

              • Jhaynane shares her journey with binge eating [4:45]
              • The reason Jhaynane no longer focuses on weight loss with her clients. [6:25]
              • What does energy work look like for those struggling with their relationship with food or their body? [10:26]
              • How does the practice of Reiki help, and what is involved? [11”:49]
              • Practical steps that you can take to bring yourself inward and implement this in your everyday life. [27:27]
              • Plus much more, including why inner child work is so important, especially for women of color.


                • Resources


                Connect with Jhaynane


                Website: https://www.moonlotusco.com/


                Facebook: https://www.facebook.com/moonlotusco


                Instagram: https://www.instagram.com/moonlotus.co/


                Follow me on Instagram: 


                https://www.instagram.com/binge.nutritionist/


                https://www.instagram.com/behind.the.binge 

                49 min
              • #38 Satisfaction: An overlooked factor in reaching fullness

                I’m a little late on this but Happy Anniversary to the Behind the Binge Podcast! Can you believe it has been a whole year already?  Thank you so much for your support, listening, and sharing about the podcast!


                Believe it or not, I haven’t yet highlighted a principle of intuitive eating as a complete episode before. That is exactly what we are doing on the Pod today! We are talking about the 5th principle of Intuitive Eating - Satisfaction


                For those of you who struggle with reaching mental satisfaction, even when they feel physically full, this episode is for you.


                Listen in to learn more about:

                • What is the satisfaction factor? [2:54]
                • Being satisfied emotionally, mentally, and physically [7:03]
                • What happens when we don’t feel satisfied [13:51]
                • Dieting + Distraction - Duration = Disconnection [19:36]
                • Plus much more including how I break down the 3 S’s of satisfied eating!


                  • Resources: 


                  #19 Emotional eating is okay. Seriously. [Stop the stigma & reap the benefits of comfort food]


                  #11 How we can use our brain's neuroplasticity in recovery [Mindset MATTERS!]


                  #13 The Intersection of OCD and Orthorexia feat. Mimi @the.lovelybecoming


                  Emotional eating is okay. Seriously.



                  Follow me on Instagram:


                  https://www.instagram.com/binge.nutritionist/


                  https://www.instagram.com/behind.the.binge 

                  31 min
                • #37 Responding to your comments [Intuitive Eating "rules", extreme hunger, building body trust, can IE support weight loss, & more]

                  The other day I was looking through some of the comments and DM’s and came across several questions that really required a more nuanced answer than could be done on IG or Tik Tok.


                  One of the things I’ve wanted to do with this podcast was create a space for deeper conversations. So today on the pod, I’m doing a super casual episode answering some of your questions.

                  Listen in to learn more:

                  • The rules of Intuitive Eating, structure, and listening to what our body is telling us. [ 2:28]
                  • Mental Hunger vs., Extreme Hunger [ 10:08]
                  • What is the first step in building trust with your body [21:32]
                  • Plus much more, including whether or not Intuitive Eating can support weight loss.

                    • Resources

                    Steph Buttermore 

                    Behind the Binge Episode 33 - The so-called science of Noom 

                    APPLY FOR GROUP COACHING: ACADEMY SPRING 2022 COHORT: https://makainutrition.com/behindthebingeacademy/

                    Follow me on Instagram: https://www.instagram.com/binge.nutritionist/

                    41 min
                  • #36 Navigating joint pain and fitness barriers in a larger body [with Physical Therapist, Dr. Lisa Folden]

                    Joining me today on the pod today is with the fabulous, Dr. Lisa Folden. . She is a licensed physical therapist, mom-focused health coach, and the owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte, NC.


                    Dr. Lisa shares with us how she got started in Physical Therapy, why she chose a  weight-neutral approach to health, common misconceptions regarding fitness and body size,  and some of the lessons she has learned along the way. We also talk about practical and easy steps you can take if you are seeking a healthier lifestyle.


                    As a body-positive women’s health expert and health at every size (HAES) ambassador, Dr. Folden assists women seeking a healthier lifestyle by guiding their wellness choices through organization, planning strategies, and holistic goal setting. Dr. Folden is a mom of three, published author, and speaker who understands the complex needs of the modern busy woman. Therefore, she considers helping busy moms find their ‘healthy’ one of her top priorities.



                    Dr. Lisa is a regular contributor to articles on topics related to physical therapy, health, wellness, self-care, motherhood, body positivity, and pregnancy and has had the distinct honor of being featured in Oprah Magazine, Shape Magazine, Livestrong, Bustle, and several other publications. Additionally, she is a member of the National Association of Black Physical Therapists, the Association of Size Diversity & Health, The Know Women, Alpha Kappa Alpha Sorority, Inc. and serves as an expert panelist for H.E.R. Health Collective (2021-2022)


                    Listen in to learn more:

                    • Does weight determine someone's physical health and why are there such mainstream misconceptions around this?
                    • Dr. Lisa offers ideas on how to do health-promoting activities when physical activity is uncomfortable or even painful in a larger body.
                    • How can someone regain that trust with their own body to move in ways that feel good rather than rely on external pressures or standards?
                    • Plus much more, including the MOST IMPORTANT tip  for maintaining “physical fitness” throughout our life


                      • Resources


                      Connect with Dr. Lisa

                      • Website: https://www.healthyphit.com/
                      • Facebook : https://www.facebook.com/HealthyPhit
                      • Instagram: https://www.instagram.com/healthyphit/


                        • APPLY FOR GROUP COACHING: ACADEMY SPRING 2022 COHORT: https://makainutrition.com/behindthebingeacademy/


                        Follow me on Instagram: https://www.instagram.com/binge.nutritionist/

                        59 min
                      • #35 Overcoming binge eating as a parent in your 40s [with Stefanie Michele]

                        Many experts and researchers have found that children, teenagers, and adolescents diagnosed with eating disorders are heavily influenced by their parents, friends, and even school discussions.

                        We look up to our parents for advice, and they influence many of their words and actions subconsciously.

                        Today, I’m honored to be joined by Binge Eating Recovery Coach Stefanie Michele (@IAmStefanieMichele). We discuss important topics like how easily we can be influenced by our role models early in childhood. . We also examine how Stefanie, a mom with 3 daughters, recovered from binge eating and learned how to role model intuitive eating for her daughters. Stefanie offers advice to those struggling moms who don’t want to pass on diet culture to their children.

                        Stefanie is a Binge Eating Recovery Coach specializing in helping women overcome food and body image issues. She holds degrees in Human Development Psychology and Occupational Therapy with a certification in Integrative Health Coaching and an Intuitive Eating Counselor certification. After struggling with multiple eating disorders for 25 years, Stefanie experienced her recovery with the help of a body image coach. She considers her "boots-on-the-ground" experience of recovery her most teachable asset. Stefanie lives in NJ with her husband and 3 daughters.

                        Listen in to learn more:

                        • How Stefanie had struggled with her relationship with food as a child in the 80s. [6:44]
                        • Practical steps Stefanie took when she realized at 40 that it had been decades of struggling with binge eating with no relief. [20:25]
                        • The implications of how Stefanie’s recovery journey impacted her life as a mother and wife. [45:48]
                        • Plus much more, including advice for those struggling and who don’t want to pass diet culture on to their kids. 
                          • Resources

                          Connect with Stefanie

                          Website: https://www.iamstefaniemichele.com/

                          Instagram: https://www.instagram.com/iamstefaniemichele/ 

                          APPLY FOR GROUP COACHING: ACADEMY SPRING 2022 COHORT:

                          https://makainutrition.com/behindthebingeacademy/


                          Follow me on Instagram:

                          https://www.instagram.com/binge.nutritionist/


                          https://www.instagram.com/behind.the/binge/


                          Visit my website: https://makainutrition.com/

                          55 min

                        About Behind The Binge

                        From the publisher's feed

                        Behind The Binge podcast, hosted by Registered Dietitian Marissa Kai Miluk, is your resource to learn more about how to cultivate a healthful relationship with food and your body, free from binge eating.