Brain over Binge Podcast Ep. 200: Coaching Notes: Recovery Reminders from My 1:1 Sessions
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Mar 4, 2026 Practical coaching notes on building self-compassion, managing urges, and creating nourishing meals without perfection. Tips for shaping a binge-free identity, using simple distractions, and adjusting your home food environment. Reminders about tolerating discomfort, rejecting ‘start over’ thinking, and trusting steady nourishment to calm survival-mode responses.
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Choose A Good Enough Eating Path
- Aim for a wide, good enough path to normal eating by choosing a middle ground between restriction and binging at each meal.
- Make a decision about what and how much to eat, own it, and move on without judging every bite to retrain learned responses.
Use Self Compassion Before Meals
- Lead with self-compassion before meals by taking slow breaths and telling yourself you deserve to eat and can learn to trust yourself.
- Treat each meal as retraining a learned response and practice patience while being kind to yourself during the process.
Dismiss Urges During Negative Body Image
- Practice dismissing urges even when you feel negatively about your body to avoid reinforcing the binge pattern.
- Use moments of negative body image as opportunities to break the habit and strengthen long-term healing.
