Have you ever woken up after a night of eating past fullness — maybe snacking until 2:00 a.m. — and immediately thought,“I need to make up for this.”

So you skip breakfast.You fast.You restrict.You punish.

In this episode, I talk about why that instinct — the need to compensate or “undo” — is one of the biggest reasons cravings, binge cycles, and weight struggles keep repeating.

1. The Restrict–Binge Cycle So Many People Live In

I hear this all the time:

“I eat really clean during the week, but on the weekends I completely derail.”

I lived this pattern myself.

What started as a Friday night “cheat meal” eventually became a full weekend of foods I told myself were off-limits — followed by guilt, shame, and restriction to make up for it.

This isn’t about willpower. This is a nervous system pattern.

2. When Fasting Becomes Punishment

Intermittent fasting can be a powerful health tool.

But I share honestly how I used fasting as a way to punish myself for eating behaviors I felt ashamed of. Instead of supporting my body, I was triggering my nervous system into protection mode.

The difference wasn’t fasting itself — it was why I was doing it.

When restriction is used to compensate, punish, or “fix” yourself, it backfires.

3. You Know What to Do — But You Can’t Sustain It

If you:

• know exactly what to eat

• have tried every diet

• do well for a few weeks, then self-sabotage

The issue isn’t lack of knowledge.

It’s that your nervous system doesn’t feel safe enough to sustain consistency.

4. Weight Is a Range, Not a Number

I explain why weight is not a single number — it’s a range.

Daily fluctuations reflect:

• digestion

• inflammation

• hydration

• stress

• hormones

• even the weather

When we react emotionally to the scale — restricting when it’s up or rewarding ourselves when it’s down — we reinforce food obsession and self-sabotage.

5. Step 3: Do NOT Skip the Next Meal

This is the core message of the episode:

No matter what happened the night before —binge eating, emotional eating, nighttime snacking —

Do not skip your next meal.

Skipping meals in response to guilt or shame signals food scarcity to the nervous system.Adding self-criticism turns that signal into danger.

And when the nervous system senses danger:

• metabolism slows

• cravings intensify

• fat storage increases

• binge behavior becomes more likely

Eating the next meal calmly is how you interrupt the cycle.

6. Thoughts Trigger Behavior

Behavior doesn’t start with food — it starts with thoughts.

A trigger activates an old mental loop.That loop pulls you into protection mode.Protection mode drives the behavior you’re trying to stop.

Skipping meals strengthens that loop.Nourishment breaks it.

7. Safety Mode Is Where Healing Happens

When you eat the next meal without drama, punishment, or shame, you send your body a powerful message:

Nothing bad happened.I am safe.I can move on.

This is safety mode — parasympathetic, rest-and-digest.

This is where:

• cravings calm

• food noise fades

• weight releases naturally

• healing happens

Closing Reflection

This episode isn’t about being stricter.

It’s about being kinder.More patient.More grounded.

You don’t need more discipline —you need more safety.

And it starts with the next meal.

Book your FREE 30-minute Food Freedom Call now and start your journey to lasting change! Schedule here: https://sherryshabanfitness.com/clarity

Stuck in cravings, stubborn weight, or unwanted eating? Download my free e-Book Calm The Hormones That Drive Cravings and reset your body naturally.

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