Start Here + Listening Paths: https://breakingupwithbingeeating.transistor.fm/start-here Pick the path that fits what you’re dealing with right now.

If you’ve ever been told “just stop restricting” and felt more confused than helped, this episode is for you. We’re defining restriction in a way that actually supports recovery: not every “no” creates pressure. The kind of restriction that fuels binge eating is excessive, distress-based scarcity—and learning the difference is how you build steadiness without swinging into chaos. 

In this episode, we cover

• Why “never say no” isn’t recovery—it’s a different trap 
• The key distinction: regulation vs. scarcity (limits aren’t the problem; distress is) 
• Two types of “restriction”:
  • Practical boundaries that create stability 
  • Deprivation-based restriction that drives rebound eating 
• Why deprivation backfires (biology, psychology, and nervous system threat) 
• How to tell, in real time, whether a “no” is supportive or scarcity-based (the 3 questions) 

Work with me

If you want support building your middle path—without swinging between extremes—coaching details can be found at ConfidentEaters.com. Or, send me an email at [email protected].