Ditch Decade Diets Podcast

My son just turned ONE, and my husband and I made a decision about his birthday cake that might surprise you. 😂🎂

Especially because I help women overcome binge eating and build a healthy relationship with food for a living.

So… did we give him birthday cake?

In today's episode of Ditch Decade Diets, I'm taking you behind the scenes of how my husband and I are navigating sugar, birthday cake and raising our son to have a healthy relationship with food WITHOUT sacrificing our values around health.

Because I deeply believe you can prioritize your health AND enjoy food without guilt, fear or restriction.

And the same goes for how we raise our kids.

Inside this episode, I discuss:

• Whether or not we gave our son cake on his first birthday and WHY we made that decision
• Why having a healthy relationship with food doesn't mean offering your kids every food at every age
• How early food exposure can influence children's food preferences
• The difference between creating healthy boundaries around food and teaching your kids to fear certain foods
• Why I don't want my son growing up thinking cake, chocolate or sugar are BAD
• How the way YOU talk about food, your body and your eating habits can influence your children
• Why you can't control everything your kids hear about food at school or their friends' houses, but you CAN influence the conversations happening at home
• How to raise kids who enjoy food, respect their bodies and make choices that support their health

I'm also sharing what we actually did for his first birthday, including the adorable cake my mom made him. 🍉

My biggest message?

You don't have to choose between raising a child who has a healthy relationship with food and raising a child who values their health.

You can do BOTH. 💜

And eating normally doesn't mean having zero boundaries around food. It means learning how to make choices without fear, guilt or feeling controlled by food.

If you want to conquer binge eating, become someone who eats normally AND still prioritizes your health, join us inside CONQUER.

CONQUER BINGE EATING

CONNECT WITH LORNA:
Instagram - @lorna_bingeeatingcoach
TIKTOK - @lorna_bingeeatingcoach

You care about your health.

You want to eat nourishing, balanced meals.

You want to work out, feel good in your body and actually take care of yourself.

So why do you keep overeating, bingeing or feeling completely out of control around food?

Inside this episode I discuss:

• Why confusing genuine cravings with binge urges can make you feel out of control around sweets
• How pushing off cravings during the day can turn into stronger nighttime binge urges
• Why trying to eat perfectly, clean or hit exact protein targets can actually create MORE pressure around food
• How your Restrict Brain can turn one imperfect meal into an all-or-nothing binge
• Why eating from a stressed, overwhelmed or impulsive state makes overeating so much easier
• The difference between eating from your Binge Brain and eating from your calm, grounded True Brain
• How to care about your health without letting food rules, urges or perfectionism control your choices

You do not have to choose between being healthy and feeling free around food.

You can eat balanced, nourishing meals, enjoy sweets in moderation, stop when you’ve had enough and actually trust yourself around food again.

Inside CONQUER, I teach my full Root & Rewire Process so you can understand what creates your urges, release the restriction that feeds them, regulate yourself when urges come on and rewire the habitual patterns keeping you stuck in binge and emotional overeating.

💜 If you’re ready to stop bingeing, trust yourself around food and feel good in your body, you can learn more about CONQUER below

CONQUER BINGE EATING

CONNECT WITH LORNA:
Instagram - @lorna_bingeeatingcoach
TIKTOK - @lorna_bingeeatingcoach

Have you ever been completely full, known you don’t need another bite… but still felt like it was almost impossible to stop eating?

If you’ve spent years overeating or bingeing, continuing to eat past fullness can become incredibly automatic. It can even start to feel safer and more familiar than stopping when you’re comfortably full.

Inside this episode I discuss:

• Why eating past fullness can become a deeply ingrained habit
• Why stopping when you’re satisfied can actually feel uncomfortable
• How overeating can create a sense of safety, familiarity and comfort
• Why old food rules and restriction can make it harder to stop eating
• Why satisfaction matters just as much as fullness
• How eating foods you genuinely enjoy can help you feel more satisfied
• What to do when you’re thinking I’m full… but I could still eat more
• How practicing a new stopping point helps rewire your brain over time
• Why uncomfortable doesn’t mean wrong when you’re changing an old habit

Every time you practice stopping when you’re comfortably full and satisfied, you’re teaching your brain that this can become your new normal.

 If you want support rewiring your brain out of bingeing and emotional overeating, you can learn more about CONQUER HERE

CONNECT WITH LORNA:
Instagram - @lorna_bingeeatingcoach
TIKTOK - @lorna_bingeeatingcoach

I genuinely thought I was some special unicorn because my binge urges felt SO much stronger than everyone else’s.

I could eat healthy all day, know I’d regret bingeing, know I’d feel overly full and bloated after…

and still feel like I HAD to give in when the urge hit.

In this episode, I’m sharing what actually changed when I stopped trying to be perfect and started practicing not automatically giving into every binge urge.

You’ll learn:

• Why taking it ONE urge at a time matters
• Why feeling an urge does NOT mean you failed
• Why saying one last binge keeps reinforcing the cycle
• How guilt, shame and judgment can turn one binge into days of bingeing
• Why learning to sit with discomfort helped my urges become less intense and less frequent

Over time, this practice completely changed my relationship with food.

Now I can be home alone without thinking about bingeing, bake cookies and leave some for later, overeat sometimes without turning it into an EFF IT binge, and actually be present with the people I love.

The biggest shift was learning:

I can feel an urge without having to give in.

If you’re tired of feeling like every binge urge is something you HAVE to obey, join me inside my 30-Day Stop Giving Into Your Binge Urges Challenge.

👉JOIN THE 30 DAY CHALLENGE HERE

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach

Have you ever gone days, weeks or even MONTHS without bingeing…

felt proud of yourself, better in your body & maybe even had fewer food thoughts…and then suddenly the urge comes back and you’re thinking What the heck n Bob is happening?! I thought I was doing so well.

Maybe you’ve had stretches where you weren’t bingeing because you stayed busy.

You kept sweets out of the house.

You avoided baking.

You went to bed early.

You made sure you weren’t home alone.

And for a while…it "worked".

But ... were your urges actually getting weaker…or were you just controlling the situation so you didn’t have to feel them?

In this episode, I’m breaking down why binge urges can seem like they disappeared and then suddenly come back and why avoidance is very different from actually rewiring your brain.

You’ll learn:

• Why going weeks or months without bingeing doesn’t always mean your urges are actually gone
• Why avoiding trigger foods, staying busy or never being home alone can give you temporary relief
• Why your urge may not actually be coming back, it may never have sustainably left
• Why learning to sit with discomfort is such an important part of weakening binge urges
• Why avoiding every situation that could trigger an urge can keep you on high alert around food
• How feeling an urge and choosing NOT to automatically give in creates a new response
• Why repetition is what makes your urges less intense and less frequent
• Why you do NOT need to be perfect to start rewiring the binge habit
• What it can look like to finally feel powerful around food instead of scared of your next urge

The goal isn’t to build your whole life around avoiding binge urges. It’s to get to a place where you can be home alone without feeling the need to binge.

Bake your favourite cookies and save some for later.

Have chocolate in the house without obsessing over it.

Feel an urge…and know that you do NOT have to give in.

That’s when you start feeling genuinely proud of yourself, because you’re not just avoiding the urge anymore.

You’re learning how to be with the discomfort and choose a different response.

If you’re ready to practice exactly this, join me inside my Stop Giving Into Your Binge Urges 30-Day Challenge.

For 30 days, I’m helping you practice not automatically giving in so your urges can become less intense, happen less frequently and food can start feeling like a choice again.

JOIN THE CHALLENGE HERE

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach

You know that moment when a binge urge comes on and suddenly it feels like you need to do SOMETHING?

Maybe you’re standing in the kitchen opening cupboards even though you’re not physically hungry.

You’re thinking about the chocolate.
The chips.
The cereal.
The leftovers.

And a part of you is saying:

“Don’t do it.”
“Get out of the kitchen.”
“Distract yourself.”
“Just don’t binge.”

So you scroll your phone, put on a show, go upstairs, brush your teeth, try to stay busy.

But the entire time…the urge is still freaking there.

In this episode, I’m breaking down why trying to distract yourself or think your way out of a binge urge can leave you feeling even MORE mentally exhausted and why what you may actually need is a state change.

You’ll learn:

• Why distraction techniques can work short term but still leave the urge there
• Why white-knuckling your way through an urge is so exhausting
• Why telling yourself “DON’T binge” can sometimes make you think about bingeing even more
• The difference between trying to change your thoughts and actually changing your physical state
• Why being highly impulsive makes it harder to hear your True Brain
• One specific state-change tool I used during my own binge eating recovery
• Why creating a state change can help you feel more grounded and less reactive around food
• Why the goal isn’t to forbid yourself from eating, but to get out of that impulsive 10/10 state so YOU can decide what you actually want
• How practicing a new response can help weaken your urges over time

The goal isn’t to spend the rest of your life distracting yourself from food.

It’s to get to a place where you don’t even feel the urge to binge anymore.

Where you can be home alone, around your favourite sweets, on vacation, at a wedding or at a social event, and food doesn’t feel like it’s controlling you.

If you want support learning how to stop giving into binge urges AND understand why those urges are showing up in the first place, join my Stop Giving Into Your Binge Urges 30-Day Challenge.

Inside the challenge, I’ll help you work on both:

1. How to respond differently when an urge hits
2. How to start preventing those urges from becoming so strong in the first place

👉 [JOIN THE CHALLENGE HERE]

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach

Have you ever wondered why your binge urges feel SO strong now…like the second one comes on, the binge already feels inevitable?

You know you don’t want to binge.

You know you’ll probably feel heavy, bloated, uncomfortable and frustrated afterward.

But in the moment, your Binge Brain starts saying:

“Who cares?”
“One last time.”
“I’ll do better tomorrow.”

And giving in can honestly feel easier than trying not to.

In this episode, I’m breaking down why your binge urges can become stronger and more automatic over time, how your brain learns the urge , binge , relief cycle, and why practicing a different response is such an important part of rewiring binge eating.

You’ll learn:

• Why binge urges can feel stronger now than they did in the beginning
• How your brain learns the pattern of urge, binge , relief
• Why your Binge Brain becomes so convincing when an urge hits
• Why feeling an urge does NOT mean you have to give in
• What I mean by a Rewire Rep
• Why creating even a little space before responding matters
• How repeated new responses can make bingeing feel less automatic
• Why the ultimate goal isn’t more willpower, it’s getting to a place where food feels like a choice again (freedom of choice baby)

The urge is not something you HAVE to give into.

And every time you practice not automatically giving into it, you’re teaching your brain something new. 

If you want support practicing this in real life, join me inside the Stop Giving In to Your Binge Urges 30-Day Challenge.

For 30 days, I’ll help you practice responding differently to urges without just distracting yourself, white-knuckling through or trying to use more willpower.

👉 JOIN THE 30 DAY CHALLENGE HERE

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach

Have you ever looked at somebody else who stopped bingeing and thought “That’s great for her…but I’m different.”

Maybe you have health and fitness goals and you’re terrified to stop tracking your food.

Maybe you have food sensitivities and feel like strict food rules are your only option.

Maybe you’ve struggled with binge eating since you were young.

Or maybe life feels SO stressful right now that becoming binge-free feels completely unrealistic.

You are not the exception.

I’m sharing real examples of women who once believed they HAD to track their food, overexercise or tightly control what they ate and who now eat normally, consistently take care of their body and feel so much more peaceful around food.

You’ll learn:

• Why feeling different doesn’t mean you’re incapable of changing
• Why you don’t need to fully believe you can conquer binge eating yet
• How Rewire Reps start creating evidence that change is possible
• Why fewer binge urges lead to less impulsivity around food
• How health and fitness goals can exist alongside a healthy relationship with food
• Why food sensitivities don’t have to turn into rigid restriction
• How your own progress eventually becomes the proof you need

You don’t need to wake up tomorrow completely convinced “I KNOW I’ll never binge again.”

Start smaller. Use the tools, practice stop giving into your urges & BUILD the evidence.

Eventually you start realizing:

“Wait…I’m having fewer urges.”
“I’m thinking about food less.”
“I’m not as impulsive anymore.”
“Maybe I really CAN do this.”

If you’re ready to stop treating yourself like the exception and start sustainably rewiring your relationship with food, JOIN CONQUER 2.0

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach

Binge eating doesn’t just affect what happens in the kitchen.

It can impact your mood, confidence, sex life, self-worth, mental health, relationships and your ability to actually feel present in your own life.

In this episode, I’m talking about the hidden cost of binge eating especially when everyone around you thinks you’re healthy, fit and disciplined, but behind closed doors you’re carrying shame around food and terrified anyone will find out.

We’re also talking about the exhausting cycle of doing well, slipping back into old habits, promising yourself “this is the last time,” and waiting until Monday to start again.

At some point, you have to get radically honest with yourself about what this cycle is costing you.

Because you were not meant to spend your life obsessing over food and calories.

You were meant to enjoy date night.
Be present with your family.
Feel joy.
Feel confident.
Feel at home in your body.
And have a life so full that food is no longer taking up all of your brain space.

This episode is your reminder that you can draw a line in the sand, commit to the process and sustainably conquer binge eating instead of continuing the same start-and-stop cycle for another year.

Message me CONQUER on Instagram and I’ll send you the details for CONQUER 2.0.

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach

Do you ever wake up thinking “Okay, TODAY I’m not going to binge.”

You eat your healthy breakfast.
You get your workout in.
You try to be “good” with food.

And then one thing happens…

You have a stressful day.
You eat more than you planned.
You skip your workout.
You have the cookie you told yourself you shouldn’t have.

And suddenly your Binge Brain says “Eff it. You already messed up.”

In this special Binge-Free Day Blueprint training, I’m showing you why trying to have the PERFECT day can actually create more food thoughts, stronger binge urges and more impulsivity around food and what to focus on instead.

You’ll learn:

• Why perfection can make a binge-free day feel harder
• How food rules and restriction create built-up pressure
• How to start your day without the “I have to be good today” mentality
• How to eat in a way that actually supports and respects your body
• Why waiting until you’re ravenous can make eating feel much more impulsive
• Why satisfying meals matter when you want to stop constantly thinking about food
• Why you need an actual plan for your binge urges instead of relying on willpower
• How to stop bouncing between white-knuckling an urge and automatically saying “eff it”
• How to start creating binge-free days that feel sustainable instead of constantly starting over

You do NOT need another perfect Monday.

And you don’t need to spend all day fighting yourself around food.

You can learn a completely different way of responding to food, your body and your binge urges.

If you’re ready to go deeper and turn binge-free days into sustainable binge-free months, message me CONQUER on Instagram and I’ll send you the details for CONQUER 2.0.

CONNECT WITH LORNA:
---＞ Instagram @lorna_bingeeatingcoach
https://www.instagram.com/lorna_bingeeatingcoach/

---＞ TikTok @lorna_bingeeatingcoach 
https://www.tiktok.com/@lorna_bingeeatingcoach