Struggling with Guilt After a Binge? Here’s How to Break the Cycle Without Punishment

Do you ever feel overwhelmed with guilt after binge eating? You’re not alone.

In this episode of Binge Free Bestie, I’m breaking down exactly why guilt happens, why it keeps you stuck, and how to shift into self-compassion and healing.

Here’s what we’ll cover in today’s episode:

• The truth about why guilt shows up after a binge—and how diet culture fuels it.
• Three things you should NEVER do after a binge (spoiler: skipping meals is one of them).
• Four actionable steps to handle a binge with grace, including the powerful tool of a binge analysis.
• Why self-compassion and nourishment are key to moving forward.

✨ Links & Resources

🆓 Free Guide: The Emotional Eater’s FixYour first step to understanding why you emotionally eat — and what to do instead.👉 Download it here

💥 Join The Break UpMy 8-week online course to stop binge and emotional eating, heal your nervous system, and build body trust — for good.Includes lifetime access + over $1500 in bonuses.👉 Enrol here

📲 Follow me on InstagramFor daily support, education, and anti-diet truth bombs.👉 @bingefree.bestie

Why Diets Keep You Stuck-and How to Finally Break Free

Are you tired of the diet-binge-guilt cycle? Wondering why that next diet never seems to be "the one"? In this episode of Binge Free Bestie, we’re unpacking the truth about diets, why they keep you stuck, and what it really takes to break free for good.

Here’s what you’ll learn:

• How diets fuel the binge-restrict cycle (Hint: It’s not your fault—diets are designed this way).
• The two types of restriction (physical and mental) that sabotage your relationship with food.
• Why diets damage your body trust and set you up for failure.
• Four transformative strategies to break free from dieting and embrace food freedom, including:
• Nourishing your body regularly.
• Ditching the “good” and “bad” food labels.
• Getting curious (not judgmental) about hunger and emotions.
• Practicing self-compassion while unlearning diet culture.

Plus, I’ll share a sneak peek into my Food Freedom Method and how it’s helped so many women heal their relationship with food and stop binge eating for good.

✨ Links & Resources

🆓 Free Guide: The Emotional Eater’s FixYour first step to understanding why you emotionally eat — and what to do instead.👉 Download it here

💥 Join The Break UpMy 8-week online course to stop binge and emotional eating, heal your nervous system, and build body trust — for good.Includes lifetime access + over $1500 in bonuses.👉 Enrol here

📲 Follow me on InstagramFor daily support, education, and anti-diet truth bombs.👉 @bingefree.bestie

Welcome back to the Binge Free Bestie poddy! I’m Nicole Gaviria, your registered therapist and host, and I’m thrilled to continue our journey into body acceptance. In this episode, we’re diving into five more transformative tips to help you nurture love and respect for your body.

Key Learnings:

1. Speak Kindly to Yourself: Replace negative self-talk with affirmations that celebrate your worth and beauty. Remember, the way you talk to yourself shapes your self-esteem.

2. Do a Closet Cleanse: Embrace clothing that fits your current body and makes you feel comfortable and confident. It's time to ditch the idea that clothes sizes define you and reclaim your power from the fashion industry.

3. Limit Social Media Triggers: Cleanse your feed of accounts that make you feel bad about your body and follow those that inspire and uplift you. Transform your social media into a space of positivity and empowerment.

4. Ditch the Scale: Free yourself from the tyranny of numbers. Focus on how you feel rather than what you weigh. Your value isn't defined by a scale.

5. Find Joy in Movement: Exercise should be fun, not a chore. Discover activities you love and enjoy moving your body in ways that bring you joy and satisfaction.

Tune in to learn how to integrate these tips into your daily life and continue your journey towards embracing your body with kindness and compassion. Remember, you deserve to feel confident and comfortable in your own skin.

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Hey, I’m Nicole Gaviria,  a registered therapist from New Zealand who specialises in eating disorders and body image concerns. Having personally recovered from binge eating disorder and body dysmorphia I now help others break free from these struggles. Through my therapy practice, podcast and online community, I provide a safe space for healing and empowerment.

✨ Links & Resources

🆓 Free Guide: The Emotional Eater’s FixYour first step to understanding why you emotionally eat — and what to do instead.👉 Download it here

💥 Join The Break Up My 8-week online course to stop binge and emotional eating, heal your nervous system, and build body trust — for good.Includes lifetime access + over $1500 in bonuses.👉 Enrol here

📲 Follow me on InstagramFor daily support, education, and anti-diet truth bombs.👉 @bingefree.bestie

Hey besties! Welcome back to the Binge Free Bestie podcast with your host, Nic Gaviria, a registered therapist and your guide to finding peace with food and body image. Today, we’re diving into the first part of our series on body acceptance.

In this episode, we unpack practical tips to help you transition from body dissatisfaction to a place of acceptance and even appreciation. Whether you're struggling with negative self-talk or simply looking to improve your relationship with your body, we've got you covered.

Key Highlights:

• Getting Started with Body Acceptance: Learn how to initiate a journey towards body acceptance without pressure to reach "body love." We'll explore powerful affirmations and body neutrality practices that can help shift your focus from appearance to appreciating what your body does for you.

• Daily Reminders for Positive Change: Discover the importance of daily practice in cultivating body acceptance. Techniques like "Thanking the Mind" from Acceptance and Commitment Therapy (ACT) can help you manage and distance yourself from negative body thoughts.
• Following Positive Role Models: Surround yourself with diverse, body-positive influences. We'll share how seeing confidence in all shapes and sizes can inspire you to celebrate your unique beauty.
• Questioning Your Perception: If you struggle with body image when looking in mirrors or photos, learn to question and adjust your perception. Understand how mirrors can distort our view and find ways to see yourself more clearly.

This episode is packed with actionable strategies to help you start embracing your body just as it is. For more insights and detailed steps, check out the blog post linked in the show notes. Plus, don’t miss our follow-up episode where we’ll dive into five more transformative tips on body acceptance.

Join us on this empowering journey towards loving and accepting yourself fully. Remember, you’re not alone—our Self Love Squad community is here to support you every step of the way, come join us!🌟

✨ Links & Resources

🆓 Free Guide: The Emotional Eater’s FixYour first step to understanding why you emotionally eat — and what to do instead.👉 Download it here

💥 Join The Break UpMy 8-week online course to stop binge and emotional eating, heal your nervous system, and build body trust — for good.Includes lifetime access + over $1500 in bonuses.👉 Enrol here

📲 Follow me on InstagramFor daily support, education, and anti-diet truth bombs.👉 @bingefree.bestie

In this episode of Binge Free Bestie, I delve into the complexities of our relationship with food, exploring the distinctions between binge eating, overeating, and emotional eating. Drawing from personal experience and professional insights, I break down these often-confused terms to help you understand your own eating behaviours better.

Key Learnings:

• Binge Eating: Identified by episodes of consuming large amounts of food with a feeling of loss of control, often followed by intense shame and guilt.
• Overeating: A common experience, especially during celebrations, where we eat more than our body needs. The key difference is the frequency and the emotional response to it.
• Emotional Eating: Using food to cope with emotions like stress, sadness, or anxiety. While it’s a normal occasional response, relying on it regularly can lead to unhealthy patterns.

✨ Links & Resources

🆓 Free Guide: The Emotional Eater’s FixYour first step to understanding why you emotionally eat — and what to do instead.👉 Download it here

💥 Join The Break UpMy 8-week online course to stop binge and emotional eating, heal your nervous system, and build body trust — for good.Includes lifetime access + over $1500 in bonuses.👉 Enrol here

📲 Follow me on InstagramFor daily support, education, and anti-diet truth bombs.👉 @bingefree.bestie

Hey, Besties! 💜

In Episode 2, "Breaking Free from Binge Eating," we explore the complexities of binge eating, including what it is, why it happens, and how to begin managing it. I’ll help you understand that you don’t need a clinical diagnosis to seek help or feel deserving of support. This episode is all about offering you practical strategies and compassionate insights to take control of your relationship with food.

🔑 Key Learnings from This Episode:

• Understanding Binge Eating

• Key Characteristics of Binge Eating

• Causes of Binge Eating

• Strategies to Manage Binge Eating

✨ Links & Resources

🆓 Free Guide: The Emotional Eater’s FixYour first step to understanding why you emotionally eat — and what to do instead.👉 Download it here

💥 Join The Break UpMy 8-week online course to stop binge and emotional eating, heal your nervous system, and build body trust — for good.Includes lifetime access + over $1500 in bonuses.👉 Enrol here

📲 Follow me on InstagramFor daily support, education, and anti-diet truth bombs.👉 @bingefree.bestie

Welcome to the first episode of Binge Free Bestie with Nicole Gaviria! 🌟

In this episode:

- Nicole opens up about her personal struggles with diet culture and binge eating disorder.

- She shares her journey from dieting and binge eating, to finding peace and self-acceptance.

Learn about:

- Breaking free from diet culture.

- Building a positive relationship with your body.

Check Out My Online Course and Coaching Program Here: https://stan.store/bingefreebestie

📲 Come say hi on Instagram! @bingefreebestie