"I can't seem to stick with something.""I keep trying to stop reading the phone at night." "I should be getting our for more walks." These all ways we express our desires to form new habits. We would love healthy behaviours to be automatic and easy, the sort of thing we do without straining. We aspire to extinguish pesky old habits that keep us from our goals. Does it take a miracle to make these wishes into actual lasting changes? No. It takes the 6 action steps we outline in this episode. (And none of them are "trying harder", so you can cross out that idea!)

6 Steps to Forming A New Habit (Or Stopping An Unwanted One)

Binge eating and emotional eating keep millions of people from living their best lives. If you're one of them, this podcast is for you. Hosts Georgie Fear and Maryclaire Brescia share insights and key lessons from their wildly successful Breaking Up With Binge Eating Coaching Program. Their methods integrate Acceptance and Commitment Therapy, Cognitive Behavioural Therapy, nutritional science and change psychology -- but what you'll notice is that it works and feels good. Step off the merry go round of dieting and binge eating and into a healthier, happier body and mind.

Nutrition

Health & Fitness

Mental Health

This week, we are excited to share a Client interview from our 1:1 coaching program. Join Coach Christina and her former client, Maddie, as they discuss her journey of overcoming the binge and restrict cycle and developing food freedom. We all have different challenges, backgrounds, habits, and lifestyles. Maddie shares her story as someone who loves to challenge herself physically, eat healthful meals, and support herself emotionally and spiritually. But she was struggling! She was going through a lot of change and went back to some old habits of binge eating. "I thought I was past all of this!", she thought, and like so many other people, she hid in shame, trying to figure out on her own for a while.  Maddie was once in your shoes, looking for a solution to her binge eating and found this podcast. In listening some more, she realized that she could use the support of a coach to overcome her challenges.  We covered a lot of topics, including:Why Maddie reached out in the first place and what made the Confident Eating approach different then things she had tried in the past.What Maddie's biggest challenges were before our work together and the obstacles she has overcome since. What it means to do the inner work of self discovery and dusting off the shame to overcome long held habits and beliefs around food and body image. Thanks to Maddie for being our guest on this week's episode and sharing her valuable experience!  For more information about our twice-yearly group coaching program, learn more here.  Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here. Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

Dusting off the shame & knowing your worth

Join coach Georgie and the Confident Eaters team in today's episode, as we discuss recent updates to Emotional Eating and Binge Eating Disorder in one our monthly coaches education meeting. One of the papers we discuss in this conversation is all about self control. If you struggle with self control or wondered if you can maximize your own, then we have good news for you! Self control is something we can strengthen and develop, no matter what your starting point is. It's like building a muscle. It takes time and you have to work on it. One of the things we learned was that your self control is actually strongest when you're part of a group or team.   If you want to hear the episode where we explain our 3 D Process for getting past an urge, check out the episode here.  In the second paper, we discuss how common emotional eating is! The research shows that the way we cope with emotional stress can be helpful or harmful to our wellbeing. Higher levels of emotional eating are linked to higher body weight, disordered eating and depression and anxiety. We also learned that catastrophizing and self blame are particularly problematic for emotional eating and binge eating.  In order to help with these things, we will discuss how to de-catastrophize or take things more lightly after a mistake. We want to work on reducing the automatic self blame that many of us struggle with. We will discuss the antidote to self blame, which is also shown to be one of the most helpful treatments to healing from emotional eating and binge eating. 
 
Want to know what it is? Check out the episode! .  For more information about our twice-yearly group coaching program, learn more here.  Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here. Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

Research Updates On Emotional Eating and Binge Eating Disorder

Everybody is "stressed", but we don't always understand exactly what that means. We believe that not all stress is bad. It is a protective mechanism that helps us survive situations in life. It also allows us to be challenged and have meaningful experiences. At the same time, if we are stacking stress on top of itself without coming back to baseline, it can cause some health problems and if we don't know how to manage it well, we can develop some maladaptive behaviors like binge eating.  So, how can we be clear on what to do with stress if we don't want a life totally devoid of it? That's exactly what we are talking about in today's episode. Join coach Georgie and one of the coaches from the Confident Eaters team, Christina, as we explore four elements that you can use to manage the stress in your life. Connect with Georgie and the Confident Eaters Coaches: WebsiteFacebookInstagramHave you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want 1:1 shame-free personalized attention, sign up here. Want some more help learning how to become a confidence, sensible eater? Check out our Confident Eaters podcast here. 

WTF Is Stress Management Anyway?

If you've listened to our podcast before, then you've heard us talk extensively about the fact that being kind to yourself can lead to remarkable personal growth and improved well-being. In this episode, Coach Georgie explores the reasons people are often overly critical of themselves and how this can hinder progress. Join us as we unravel the psychology behind self-criticism and the harmful effects it can have. You will learn why it's essential to acknowledge your achievements and the value of drawing lessons from both your wins and mistakes.  Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. 

How to Not Beat Yourself Up (And Still Be A High Achiever)

This is a free preview of subscribers-only content! To unlock ALL the subscribers-only episodes with real clients and conversations, join us at georgiefear.com/podcast.

Join Georgie with her real life client Brian, who has had a really good week. He has been making progress in utilizing the tools they have worked on together, like taking good care of his mental state and eating well. In this episode, Georgie helps Brian navigate how to continue to get better at navigating distress without turning to food as they review one instance he had of overeating at night. By helping Brian get to know himself better, like he would a friend or a partner, you will see how he is learning to play on the same team as himself in his recovery journey.   Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help to become a confident, sensible eater with 1:1 personalized attention, sign up at ConfidentEaters.com. 

6 Steps to Forming A New Habit (Or Stopping An Unwanted One)

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