Kathryn talks about why boredom can show up when you start letting go of binge eating and how the lower brain may use that feeling to make the habit seem appealing again. You’ll learn why “boredom is better than bingeing,” and how to stop using bingeing as a (harmful) solution for boredom. Since you can’t avoid all feelings of boredom, it’s crucial to know that you can be bored and still not binge; but you don’t have to stay stuck in boredom either. Kathryn shares a practical framework for finding other things to do when your lower brain says there is “nothing to do except binge.”

Sign up for the newsletter and get the FREE 30-day Brain over Binge Inspiration Booklet and Manage Your Mindset After a Binge course track

Join the Brain over Binge Group

Schedule a one-on-one session with Kathryn

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In Part 4 of the Food Noise series, I’m joined by returning guest Marcus Kain to talk about practical, non-diet eating foundations that can help lower the intensity of intrusive thoughts about food. We share some general guidance you can use to help yourself eat in ways that calm food noise rather than exacerbate it. This episode isn’t about a specific meal plan or strict rules—it’s about supporting you as you learn to nourish yourself based on what you uniquely need. We talk through the basics of food quantity, timing, and food type, so that you can help your body feel safer and your appetite become more regulated.

Food noise series episodes:

Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution

Ep. 199: Food Noise, Part 2: The Effect of the Food Environment (You’re Not Broken or Powerless)

Ep. 201: Food Noise, Part 3: Mindset Shifts for More Peace and Self-Trust

Previous episodes with Marcus Kain:

Episode 183: GLP-1 Medications, Food Noise, and Binge Eating Recovery with Marcus Kain

Ep. 167: Healthy Goal Setting and Sustainable Change in the New Year (with Marcus Kain)

Ep. 119: How Does Fitness Fit Into Recovery? (with Marcus Kain)

Ep. 90: Letting Go of Unrealistic Recovery Goals and Unhealthy Fitness Standards (with Marcus Kain)

Learn more about Marcus Kain:

StrongnotStarving.com

Strong not Starving Podcast

Marcus Kain on YouTube

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Get personalized support with one-on-one coaching or group coaching

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Coach Julie returns to the podcast for a conversation about building the “I can do hard things” identity. In this episode, Kathryn and Julie explore how the brain wants to keep us in what feels familiar, safe, and easy—and how that can keep us stuck in binge eating and other harmful habits. You’ll learn how your capacity is greater than you think, how to start seeing yourself as someone who can do challenging things, and how small daily actions build real confidence over time. This topic applies not only to breaking free from binge eating, but also to anything you want to overcome, create, or accomplish in your life.

Coach Julie’s resources:

“I Can Do Hard Things” Workbook (and newsletter sign-up)

 juliemanncoaching.com

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Get personalized support with one-on-one coaching or group coaching

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In Part 3 of the Food Noise series, Kathryn shares 7 mindset-based tips to help you respond to food noise in a way that supports recovery and peace around eating. Instead of trying to force the noise to disappear, this episode helps you shift out of fear, resistance, and over-monitoring so the thoughts feel less urgent and less personal. You’ll learn how to recognize the difference between normal thoughts about food and the kind of “noise” that feels harmful, and how to redirect your attention back to your life in a calm, supportive way—building more self-trust over time.

Episodes mentioned:

Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution

Ep. 199: Food Noise, Part 2: The Effect of the Food Environment (You’re Not Broken or Powerless)

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Join the Brain over Binge Group

Get personalized support with one-on-one coaching.

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In this 200th episode milestone, Kathryn shares encouraging and practical coaching notes from her 1:1 sessions, in order to give you tips that you can use now to support your own recovery. You’ll hear ideas and insights to help you feel less alone, connect with your higher brain, nourish your body, and strengthen your resolve to stop bingeing for good. This is an episode you can replay whenever you need reinforcement and clear reminders of your power to change.

Episode. 100: Best of the Brain over Binge Podcast

Schedule a one-on-one coaching session

Join group coaching

Get the FREE 30-day Inspiration Booklet

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In Part 2 of the Food Noise series, Kathryn explores how the modern food environment and intense cultural pressure around bodies and weight contributes to an overabundance of thoughts about food. This episode is designed to help you better understand why the noise shows up, so you can approach it with less self-blame and more self-compassion. Kathryn acknowledges that some people are more sensitive to today’s environment than others and uses a thoughtful comparison to other natural drives to show that increased “noise” doesn’t have to dictate your actions.

Episode mentioned:

Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution

Episode 183: GLP-1 Medications, Food Noise, and Binge Eating Recovery with Marcus Kain

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Get personalized support with one-on-one coaching or group coaching

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Food noise is getting a lot of attention right now, and it can be easy to assume it’s the reason binge eating happens. But this episode focuses on one essential recovery truth: binge eating is never a solution to food noise. In Part 1 of this new series, Kathryn explains how food noise and urges to binge can be related without being the same thing, why bingeing often amplifies food noise, and why you can’t wait for a quiet mind to stop binge eating. You’ll also hear why staying binge-free is the first step toward finding real solutions for food noise.

Food noise: definition, measurement, and future research directions (Journal of Nutrition & Diabetes)

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Get personalized support with one-on-one coaching or group coaching

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

I’m joined by Bonnie Roney, RD, intuitive eating counselor, and founder of Diet Culture Rebel—to help you avoid the common food and weight traps that show up as we approach the new year. If you’re someone who starts a diet plan every January and ends up back in the binge cycle, consider that the diet isn’t the solution—it’s the problem. This conversation invites you to shift toward nourishment instead of restriction, learn your own needs, and fuel your life.

Learn more about Bonnie Roney, RD:

Diet Culture Rebel website: https://dietculturerebel.com/

The Diet Culture Rebel podcast: https://dietculturerebel.com/podcast/

Diet Culture Rebel on Instagram: @diet.culture.rebel

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Get personalized support with one-on-one coaching or group coaching

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Kathryn and Coach Julie explore how gentle humor can support recovery—without minimizing the seriousness of binge eating or eating disorders. You’ll learn how bringing some laughter into certain situations can help pull you out of fight-or-flight and harsh self-criticism, so you can make clearer, more grounded choices. You’ll also learn how humor can soften perfectionism, and change the way you relate to urges so that you can more easily dismiss them.

Coach Julie’s new website:  https://juliemanncoaching.com/

Join Coach Julie’s email list

Brain over Binge resources:

Get the FREE 30-day Inspiration Booklet

Get personalized support with one-on-one coaching or group coaching

Subscribe to the Brain over Binge Course for only $18.99 per month

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

There is a widespread idea that bingeing has “protective” value for the binge eater—protection from difficult emotions, pain, stress, and other problems. I remember believing this when I was bulimic, and I know how convincing it can feel. In this episode, I talk about why the protection narrative may be holding you back in recovery, and how you can learn to see that bingeing isn’t safety—it’s dangerous and it’s hurting you. You can learn to recognize and dismiss the protection thoughts and realize you’re much safer without binge eating.

Subscribe to my email list (and get my free Inspiration Booklet!)

Episodes mentioned in this show:

Episode 183: GLP-1 Medications, Food Noise, and Binge Eating Recovery with Marcus Kain

Ep. 131: Ozempic and Eating Disorders with Robyn Goldberg RDN, CEDS-C

Brain over Binge resources:

Subscribe to the Brain over Binge Course for only $18.99 per month

Get personalized support with one-on-one coaching or group coaching

Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo.

Get the Brain over Binge Recovery Guide

Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.