Ditch Decade Diets Podcast

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

Have you ever gone weeks or even MONTHS without bingeing…only to have one stressful day, vacation, night home alone or “eff it” moment send you right back into old habits?

You might think “But I was doing SO well. Why can’t I sustain this?”

In this episode, I’m breaking down why willpower is NOT a sustainable strategy for binge urges, even if you’re incredibly disciplined, motivated and successful in every other area of your life.

Because sure…you might be able to white-knuckle your way through an urge sometimes.

But it’s exhausting.

And more importantly?

It doesn’t actually stop the urges from continuing to pop up.

You’ll learn:

• Why you can go months without bingeing and still fall back into old habits
• The two ways I see women responding when a strong binge urge hits
• Why distracting yourself, avoiding trigger foods and staying busy isn’t a sustainable urge strategy
• Why automatically saying “eff it” strengthens the same old pattern
• Why you need to change your RESPONSE to binge urges instead of simply hoping they disappear
• Why rewiring your brain requires an actual plan for what you’ll do when an urge hits

You don’t need MORE willpower.

You need to know how you want to respond when the urge shows up so you’re not white-knuckling through it OR automatically giving in.

If you want help creating that plan, join my FREE training:

🎉 Your Binge-Free Day Blueprint

Inside, I’ll show you the process to start creating binge-free days without relying on willpower, food rules or hoping you’ll magically feel more motivated tomorrow.

👉 [JOIN YOUR BINGE-FREE DAY BLUEPRINT 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, even when you genuinely want to stop?

For years, I thought I needed to find the perfect diet. I tried tracking macros, intermittent fasting and being “good” with food…but all of it made me think about food even more and made my urges feel stronger.

Eventually, I realized something that completely changed how I looked at binge eating...

Binge eating had become a habit inside my brain.

When I first started bingeing, it happened once every few months. Then monthly. Then weekly. Eventually, daily.

The more times I felt an urge and gave in, the more automatic that response became.

In this episode, I’m breaking down why your binge urges can become stronger over time, why restriction doesn’t solve the problem, and the ONE skill you need to practice if you want to start weakening the urge → binge cycle.

You’ll learn why wanting to stop isn’t always enough, how repetition rewires your brain, and why learning to feel an urge without automatically giving into it is such an important part of becoming binge-free.

If you’re ready to sustainably conquer binge eating and learn exactly how to practice this in real life, 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 want to heal your relationship with food without feeling like you have to give up caring about your health or how you feel in your body?

Maybe you’re scared that if you stop tracking, controlling or following food rules, you’ll swing to the opposite extreme... eating whatever you want, gaining weight and feeling even MORE uncomfortable in your own skin.

But eating normally isn’t about restriction or having a free-for-all.

In this episode, I’m sharing 9 habits of women who eat normally, trust themselves around food AND feel good in their body.

You’ll learn:

• Why normal eaters focus on what sounds good, not what they should eat
• How to listen to your True Brain instead of your Restrict Brain or Binge Brain
• Why normal eaters honour cravings without turning them into binges
• How to stop eating past fullness without feeling deprived
• What it looks like when binge urges are no longer running the show
• How normal eaters move on after overeating instead of saying “eff it”
• How to keep trigger foods in your house without obsessing over them
• The difference between loving boundaries and rigid food rules
• How movement can come from self-respect instead of punishment

You don’t have to choose between trusting yourself around food and feeling good in your body.

The goal is Freedom of Choice, where YOU decide how you eat instead of rules, restriction, guilt, cravings or binge urges deciding for you.

If you’re ready to stop bingeing and get back to eating like a normal person, message me CONQUER 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