Ditch Decade Diets Podcast

Have you tried intuitive eating only to feel like you’re eating whatever you want, overeating more and somehow feeling even MORE out of control around food?

You went from dieting, tracking and following food rules to:

“Just listen to your body.”
“Eat when you’re hungry.”
“Stop when you’re full.”
“Give yourself unconditional permission to eat.”

But…what if you don’t actually know how to hear what your body is telling you yet?!

In this episode, I’m breaking down why intuitive eating might not be working for you and why going from restriction straight into an “I can eat whatever I want” free-for-all isn’t the answer either.

You’ll learn:

• Why eating whatever you want ≠ actually eating intuitively
• Why you may struggle to recognize hunger and fullness cues
• How years of dieting and food rules can disconnect you from your body
• Why you don't have to go from restriction to a food free-for-all
• How to reconnect with what your body actually wants
• The difference between Food Freedom and Freedom of Choice
• How to eat nourishing foods AND sweets without feeling restricted
• How to start eating like a normal person again

You don’t need MORE rules.

But you also don't need to throw every boundary out the freaking window.

There is a middle ground where YOU get to choose how you eat based on what sounds good, what feels satisfying AND how you want to feel in your body.

That’s Freedom of Choice.

If you’re ready to sustainably conquer binge eating and learn how to trust yourself around food again, message me CONQUER on Instagram and I’ll send you all 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 know you don’t want to binge… but the second a strong binge urge hits, it feels like you HAVE to give in?

In this episode, I’m breaking down why binge urges feel so strong, how binge eating becomes a habit in your brain, and how to start rewiring the urge binge cycle so you can eat like a normal person again.

You’ll learn:

• Why binge urges can become stronger the more you give in
• How restriction can fuel the urge to binge
• The difference between your Restrict Brain, Binge Brain and True Brain
• How to create space between an urge and automatically bingeing
• What a Rewire Rep is and how it helps retrain your brain
• How to stop the “eff it, I already messed up” cycle after overeating
• How to stop eating past fullness
• The difference between Food Freedom and Freedom of Choice
• What eating like a normal person actually looks like

EPISODE CHAPTERS:

00:00 — Why binge urges feel impossible to resist
03:05 — Why binge eating becomes a habit in your brain
04:00 — How restriction makes binge urges stronger
05:35 — Restrict Brain vs Binge Brain vs True Brain
07:40 — How to stop automatically giving in to binge urges
08:10 — Rewire Reps: how to rewire binge eating
10:25 — How to stop eating past fullness
13:20 — Food Freedom vs Freedom of Choice
16:55 — What eating like a normal person looks like
21:15 — How to get support to stop binge eating

The goal isn’t to perfectly control food or eat "whatever" you want...

It’s to get to a place where YOU choose whether you want the salad, chocolate, dessert or nothing at all, instead of your urges making the decision for you.

If you’re ready to sustainably conquer binge eating, 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

Your binge on sweets may have started before you even ate the chocolate.

You craved chocolate, but chose fruit, almonds and a protein bar instead. Now you’re full, still unsatisfied and thinking about chocolate even more.

In this episode, I explain why avoiding the food you actually want can lead to overeating later and how honouring a craving can help you feel satisfied and move on.

You’ll learn:

• Why fullness and satisfaction are different
• How “healthier” substitutes can make food noise louder
• Why being overly full can trigger a binge
• How guilt turns eating sweets into an all-or-nothing spiral
• How to honour a craving without eating on autopilot

Stopping when you’re comfortably full can feel surprisingly uncomfortable when your brain is used to eating past fullness.

In this episode, I explain why overeating becomes a habitual cycle, why your hunger and fullness cues aren’t broken, and how repetition can rewire your brain so comfortable fullness becomes your new normal.

You’ll learn:

• Why stopping when full feels uncomfortable
• How overeating impacts your mood, energy, confidence and relationships
• Why you’re already experiencing discomfort either way
• How repetition makes stopping easier over time
• Three practical ways to feel more satisfied during meals

Your brain learned to overeat through repetition, and it can learn a new response the same way.

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

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

Have you ever watched someone eat one homemade chocolate chip cookie with a cup of tea and then casually move on with their day?

Meanwhile, the moment you eat something sweet, it feels like something switches in your brain.

You have one cookie, immediately want another and start telling yourself:

“I should only have one.”

“Why can’t I stop?”

“I’ve already messed up.”

Before you know it, you’ve eaten several cookies, feel painfully full and promise yourself you’ll do better tomorrow. You might even throw out whatever is left or swear you’ll never bake cookies again.

But the people who can eat one cookie and move on usually aren’t forcing themselves to stop at one.

They aren’t following a strict rule.

Their body and brain simply feel content and satisfied.

In this episode, I’m breaking down why putting pressure on yourself to “just have one” can actually make you feel more impulsive around food and what needs to change for stopping to begin feeling natural.

You’ll learn:

• Why the rule “I can only have one” can activate your inner rebel
• How guilt after a second cookie can turn into an all-or-nothing binge
• Why being ravenously hungry makes it harder to feel satisfied
• Why being overly full can also trigger continued eating
• The difference between eating from a craving and eating from an urge
• Why feeling calm and regulated matters when eating a trigger food
• Why simply keeping trigger foods in the house does not automatically build trust
• How your beliefs about a food influence how in control you feel around it
• How to begin rebuilding trust with cookies, peanut butter, bread, chocolate, chips, ice cream or another triggering food

I also share client examples of women who are beginning to feel safer around foods they once ate frantically, secretly or straight from the package including peanut butter and bread.

You are not broken, and you are not the exception.

No matter how many times you’ve binged on a specific food, your brain can learn a new association with it. You can rebuild trust one experience, and one food at a time.

Inside my four-week program, Trust With Trigger Foods, I walk you through the process of rebuilding trust with one specific food.

You’ll learn how to:

• Choose the right food to begin with
• Reduce the fear and anxiety surrounding it
• Rewire the beliefs that make you feel out of control
• Understand when it is supportive to eat the food
• Create a calmer and safer eating experience
• Use the same process with other trigger foods in the future

The goal isn’t to force yourself to keep food in the house or allow yourself to eat it whenever you think about it.

The goal is to help your brain feel safe enough that you can enjoy the food without automatically spiralling into guilt, overeating or bingeing.

JOIN TRUST WITH TRIGGER FOODS

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

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

If trigger foods feel scary to you, you are not alone.

Maybe every time you’ve bought the cookies, chocolate, bread, chips or ice cream, you ended up eating more than you wanted, feeling out of control, and thinking, “See? This is why I can’t trust myself.”

So of course your brain says: We know how this ends.”

But feeling scared does not mean you’re doing anything wrong. And it does not mean avoiding the food forever is your only option.

In this episode, I’m talking about why the fear around trigger foods makes so much sense, but also why letting that fear make every decision for you can keep food feeling even more powerful.

In this episode, you’ll hear:

• Why it makes sense that trigger foods feel scary
• Why avoiding the food can feel safe short-term but keep the fear alive long-term
• How fear tries to protect you from bingeing, weight gain and regret
• Why the real cost is letting food take up so much mental space
• The difference between ignoring fear and supporting yourself through it
• Why temporary fear is worth long-term food freedom
• A simple reflection to help you see what fear is costing you

CLICK HERE TO JOIN TRUST WITH TRIGGER FOODS

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

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

I used to feel like I had absolutely NO CONTROL around ice cream, chocolate, bread, pasta, dried mangoes, almond butter, protein bars. The moment I was around them, I would binge on them. So I would avoid them.  I'd keep them out of the house and think "out of sight out of mind". But that just left me thinking about them SO MUCH MORE. So I felt so torn on how to eat these foods with control.

In this episode, I break down the first few steps I took to build trust around trigger foods without losing control or avoiding them all together.

MSG ME "TRIGGER FOODS" for details on my new program: Trust With Trigger Foods. This is a four-week program where I’m going to teach you how to choose one trigger food and start building trust with yourself around it.

So instead of buying chocolate, bread, cookies, chips or ice cream and immediately spiralling into, “I need to eat this all now because tomorrow I’m starting over,” you’ll learn how to slow down, feel safe, actually enjoy it, and move on with your day.

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

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

Here's the post I referred to 

REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE

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

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

REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE

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

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

I used to think that maybe my binge eating wasn't "that bad". Because I had a great life. My relationship with my bf was great, my family was loving and supportive, I was somewhat able to maintain my weight (even though I was sooo uncomfortable in my own skin). I was successful with my career...

Things were going well. But I knew I was just managing my binge eating because it came in waves. Some days I felt on top of the world like I actually had control over my food and then other times, I didn't see a way out.

Inside this episode, I share the big shift that led me to get the support I need to sustainably conquer binge eating instead of just managing it for the rest of my life.

REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE

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

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