Binge Dietitian Podcast

Today's episode I interview Dr Richie Kirwan on his thoughts on popular diets and wow this episode is one of the most eye-opening podcast episodes I've ever listened to! You'll enjoy this!

How I can help you end binge eating:

Jenn is a non-diet Registered Dietitian, Certified Intuitive Eating Counsellor, cat mom, and cookie dough lover. She helps folks overcome binge eating, overeating, and emotional eating so that they can embody their version of food freedom. She’s incredibly passionate about helping people find peace with food and their bodies because she's been through having a broken relationship with food & body image herself and knows how much those struggles can take over one’s life. Jenn is dedicated to helping guide her clients and community to leave all of the "shoulds" of diet culture in the past and find confidence in their own inner wisdom to guide their eating decisions, increase their self-worth, and embody their most authentic selves.

Jenn's Links:

In today's episode I have an amazing chat with Kate, also known as wholesomechicknutrition who focuses on helping you heal your relationship with food and take your first steps to intuitive eating! This is a great one and she is the reason why I started journalling!

In this episode, we have a special guest Natalie Rose Allen, or known as WakeUpAndSmellTheRosay on social media! Natalie registered psychotherapist and we will discuss how to build a healthy, thriving mindset towards binge eating recovery and how you can implement self-care techniques into your recovery journey! Natalie Rose Allen is a Toronto-based Registered Psychotherapist who specialises in treating eating disorders and body image issues.

 She works primarily with adolescents and adults using a biopsychosocial approach. 

Natalie also provides intuitive eating and emotion coaching to individuals worldwide. Natalie is passionate about helping people build healthier relationships with their emotions and with their bodies.

Natalie's Links:

In this episode of recovery snippets, I ask Tabitha Farrar, author of the book 'fear of weight gain' how to overcome her anxieties of sticking with a meal plan even though it could lead to weight gain!

In today's episode, we have the privilege of chatting with the incredible Tabitha Farrar, a true powerhouse in the field of eating disorder recovery.

As an accomplished author and speaker who conquered anorexia nervosa, Tabitha shares her personal journey with us, diving into the nitty-gritty of recovery – from mental health nuances to the complex world of body image.

I am not going to sugarcoat it, binge eating recovery is going to challenge your dieting thoughts and go against everything you've learned from influencers, magazines, and social media...

How can we improve our blood sugar management without feeling like running on a diet rollercoaster and eventually ending up in binge episodes! Binge eating risks are highly increased if you struggle with diabetes so let's listen to what Danielle has to say!

Listen to the full episode at: #72 - What Should You Do If You Struggle with Binge Eating AND Diabetes? with Danielle Bubliz (@foodfreedomdiabetes)

How I can help you end binge eating:

In this recovery snippet, I speak with Samina, a registered dietitian who supports people struggling with IBS and their relationship with food. We discuss how to manage stress and anxiety as there is a close link between our mood and our gut - which is the gut-brain axis.

Listen to the full episode at: #71 - How to Reduce Binge Episodes and IBS Episodes with Samina Qureshi (@inclusive.ibs.dietitian)

How I can help you end binge eating:

In this recovery snippet, I speak with Caterina, a fitness coach who is does amazing work supporting people in their fitness journey whilst maintaining a great relationship with food and their body

Listen to the full episode at: #70 - How to Maintain a Healthy Relationship With Food If You Enjoy Fitness As Your Hobby with Caterina Pauluzzi (caterina.pauluzzi)

How I can help you end binge eating:

In this episode I will discuss some tips on what to eat to reduce your binges! Snacks are vital to reduce your binge episodes because they keep you full and satisfied throughout the day.

In this episode I discuss:

- How to ensure the snacks you eat are filling AND satisfying

- Snack examples that will help reduce physical cravings

- The importance of 'food pairing'

Filling Snack ideas:

Cottage cheese, tomatoes, on a rice cake

Peanut butter and bananas on top of a rice cake

Your favourite sweet dessert mixed in with Greek yogurt

Greek yogurt and granola

Apple with cinnamon and a nut butters

String cheese and wholewheat crackers

A smoothie that contains milk, veggies/fruit, oats and protein powder

Today's special guest is Danielle a dietitian who struggles with Type 1 Diabetes and had a history with struggling with binge eating in the past - now supports people reach food freedom and to manage their blood sugar management! Yes it's possible!

In this episode we discuss:

- Danielle's story and relationship with food whilst managing her diabetes

- How Danielle put an end to binge eating episodes

- What to do if you struggle with diabetes burnout

- Should you be concerned about your blood sugars once you start reintroducing food?

- How to eat to reduce binge episodes and manage blood sugars at the same time

- The detrimental effect yo-yo dieting can have to your weight and insulin resistance

Follow Danielle!

Today's special guest is Samina who supports people struggling with IBS AND binge eating - it's a double whammy - what is causing the issue? IBS worsening binge episodes or binge episodes worsening IBS symptoms? It's a chicken and the egg scenario! What can we do if we have IBS and binge episodes? Samina discusses this amazingly.

In this episode we discuss:

- Samina and her story on what made me want to support healing people's IBS and relationship with food

- Disordered eating and how this can lead to functional gut disorders

- Tips to feel more comfortable in your body if you struggle with body image and bloating

- What should your meals and snacks look like if you struggle with IBS and binge eating

- How to implement gut hypnotherapy

- Meal timings to help IBS flares?

- Low FODMAP Diet?

Follow Samina!

Today's special guest is Caterina and she is a fitness model and bodybuilder but what I love is that she has a great perspective on maintaining a great relationship with food. During bodybuilding show prep - people can be most vulnerable to eating disorder territory due to the very strict restrictions and over-exercising - but does it have to be this way? Listen to the episode now!

In this episode we discuss:

- Caterina and her story

- Your body as a 'business card' in fitness

- How to protect your relationship with food during bodybuilding prep

- How other coaches are practicing harmful practices to their clients' relationship with foo

- Debunking why we actually need carbs for our health and workouts

Follow Caterina!

Binge eating is such a difficult thing to go through - especially when it has been affecting your life socially, physically, and mentally! In this episode I explain how to reduce your binge eating episodes and I hope you enjoy this new format and I will be posting my youtube videos here on the podcast platform so check out my youtube channel @BingeDietitian!

How I can help you end binge eating:

You're invited to a buffet after you've just had breakfast and lunch? Does it bring up an anxiety? Will this turn into a 'public binge'? Buffets can be especially tricky mentally if you struggle with binge eating and in this episode I discuss:

- My story and struggle with buffets when I struggled with binge eating

- What to do before a buffet to reduce the guilt and shame around buffets

- The things you should and should not do after a buffet so you don't delve deep into the post-buffet guilt and shame

- What you should do during the buffet...

How I can help you end binge eating:

Being alone and being lonely are two different things. It's not easy to struggle with loneliness and this could lead to binge episodes for a variety of reasons. In this episode I will talk about:

- Why we are more likely to binge eat if we struggle with loneliness

- Dietary tips you can implement to reduce binge urges

- Psychological tips on what to do to not feel alone during meal times

Meal Delivery Services in the UK 

It's one thing to follow a binge eating recovery plan but without the mindset shift and managing expectations it will be very difficult. I'm not going to sugarcoat it, but it's going to be challenging but at the same time it will definitely be worth it

In this episode I discuss:

- What to expect during binge eating recovery

- Why expecting discomfort will be key to help you end binge eating

- 'The Biggest Loser' show example

How I can help you end binge eating:

I came across a podcast snippet of Chris Martin of Coldplay jumping onto the OMAD diet because Bruce Springsteen did it and this episode will be an eye-opener if you're considering trying the OMAD diet. In this episode I discuss:

- Why Chris Martin wanted to try OMAD based on his podcast interview

- Is OMAD helpful to lose weight and end binge urges?

- What is the optimal diet to reduce binge urges?

Reference episodes mentioned in this podcast:

#63 - My Unfiltered Binge Eating Story (How It Started, What I Binged On, and What I Did to Stop Binge Eating)
Recovery Snippets 1 - How to Cope with Overwhelming Emotions Using 'Opposite Action' with Natalie Rose Allen (@WakeUpandSmelltheRosay)

How I can help you end binge eating:

In this recovery snippet, I speak with Erin Kenney, or known on social media as @NutritionRewired an gut health speclialist dietitian who supports people struggling with digestive gut issues

Listen to the full episode at: #64 - Could Your IBS Symptoms Actually Be SIBO (Small Intestinal Bowel Overgrowth)? With Erin Kenney (@NutritionRewired)

⭐ How I can help you end binge eating:

I speak with Erin Kenney or known as @NutritionRewired on instagram who supports people struggling with digestive gut issues and in this episode, me and Erin discuss:

- Her story to being 'diagnosed' with IBS which happened to actually be SIBO

- How can you tell the difference between IBS and SIBO

- Healthful and protective habits to prevent or improve any gut disturbances - especially during binge episodes

- Great tips to reduce bloating and abdominal pain

Follow Erin!

We'll switch things up with this episode and actually share the whole story with how I started having binge episodes in the first place and how I put an end to binge eating! In this episode I discuss:

- What my eating habits were like before binge eating

- What triggered my binge eating habits when I was studying to become a dietitian

- How I escaped the trap of binge eating and never ending restricting

- Where I am at right now

How I can help you end binge eating:

In this recovery snippet, I speak with Christy Maloney, an eating disorder dietitian who leads a team for her private practice to support a variety of people struggling with eating disorders on a couple of quickfire tips to end binge urges

Listen to the full episode at: #62 - Christy's Approach to Ending Binge Eating with Christy Maloney (@Eatingdisorder.dietitian)

How I can help you end binge eating:

I speak with Christy Maloney or known as @eatingdisorder.dietitian on instagram who specialises in eating disorders in general - but note she is quite intelligent and has great knowledge on managing several eating disorders!

In this episode, me and Christy discus:

- Christy's approach from becoming a clinical dietitian to building her private practice

- The main triggers to binge eating

- Can you chase weight loss and try to end binge eating at the same time?

- Will you gain weight?

- Body image and recovery from binge eating

Follow Christy!

Are you still binge eating even though you're eating regular meals? Don't get de-movitavated, because you've already conquered regular eating which is getting rid of physical restriction - a binge trigger, but let's talk about a hidden binge trigger which can creep up and cause binge episodes - mental restriction.

In this episode I discuss:

- How calling foods 'good' and 'bad' can lead to binge urges

- The concept of being Full Vs being Satisfied

- Fear foods and how avoidance isn't the solution

How I can help you end binge eating:

One of the key points to reduce your binge episodes is to start to give yourself permission to eat the foods you crave - these could be your trigger foods, binge foods, or the foods you enjoy but you have been restricting them. But what if you are having them already but you still find yourself binge eating? This is likely because there is still restriction lurking in the background

In this episode I discuss:

1. The role how physical restriction can contribute to binges?

2. How the scales are changing your mindset leading you to increased urges to binge

3. Diet rules and how they can alone lead to binge urges

Psychology of food cravings: The Role of Food Deprivation

You walk into a store and you see 10p cookies, 5p pies, and really cheap sweets and pastries, then you get the intense urge to hoard every single one of them into your shopping trolley or basket to binge eat on them later that night - but what if I told you there is a way to reduce the urge to hoard all of these without using willpower?

In this episode I discuss:

- My personal story with binge eating and hoarding clearance cookies, bread, and pastries

- How to reduce the urge to hoard these clearance items and understanding the 'forbidden fruit' theory

- How to keep these binge foods in your house without losing control over them

How I can help you end binge eating:

Does food shopping give you anxiety and does it feel like a mental battle in your mind trying to make eye contact with the sweets and pastries in the store? What about sweets and pastries that are on clearance or on massive discounts? How can we navigate food shopping to end binge urges later on?

In this episode I discuss:

- Food deserts and food insecurity

- How to get through food shopping if you feel that shoppers or cashiers are judging what's in your basket

- What kind of foods should you shop for to help reduce binge urges or urges to order takeout frequently when you get home

How I can help you end binge eating:

In this recovery snippet, I speak with Jenn Messina, a dietitian that supports people healing their relationship with food and body image using intuitive eating but we hear a lot about intuitive eating - probably there is so much information online so I ask where is the first place to start if you want to start trying intuitive eating?

Listen to the full episode at: #57 - Jenn's Story and How Intuitive Eating Led to Mental Freedom, More Energy, and a Better Body Image with Jenn Messina (@JennTheDietitian)

How I can help you end binge eating:

I speak with Jenn Messina or known as @Jennthedietitian on instagram who specialises in supporting people to heal their relationship with food using intuitive eating.

In this episode, Jenn discusses:

- How she started her business in supporting people heal their relationship with food with intuitive eating during the COVID lockdown

- A discussion on intuitive eating and how it is not really mentioned during dietitian studies

- Will intuitive eating lead to weight gain?

- What to do if you are worried that intuitive eating is going to make you gain weight?

- How to start intuitive eating if you have never heard of tried intuitive eating before

Follow Jenn!

Just had a binge episode? Do you keep jumping into diets but still end up bingeing? Then this is the episode for you! In this episode, I discuss:

- The DBT (Dialectical Behaviour Therapy) Technique of 'Opposite Action' to prevent further binges in the future

- The key triggers to binge eating to look out for

- How to include the foods you love, eat regularly, and still not have intense urges to binge

How I can help you end binge eating:

When you get that urge to binge, do you feel like you just can't fight it and give in very easily? Maybe you've been trying to fight the urge but you still keep on binge eating and it seems that you are a 'slave' to your intense urges? Well in this episode, I discuss the DBT (Dialectical Behaviour Therapy) skill of Urge Surfing on how to 'surf' the urge and weaken the urge the more you 'surf' it.

How I can help you end binge eating:

This diabetes medication has gained lots of traction recently in social media and tv for it's side effect of 'weight loss' due to reducing your appetite and possibly making you feel nauseous - but research has been shown short term to be beneficial for weight loss - but is it effective long term, will it help you keep the weight off, and will it help you end binge eating episodes? In this episode, I discuss

- What is Semaglutide?

- Side effects

- Will it help end binge eating urges?

How I can help you end binge eating:

In this recovery snippet, I speak with Dr Anita Johnson, an eating disorder psychologist with 40 years experience and in this snippet, she explains a couple of amazing metaphors which I love and helps visualise a plan in your healing journey for your relationship with food.

Listen to the full episode at: #53 - How Visual Recovery Cues and Metaphors Can Make You Feel Safe and Motivated Towards Binge Eating Recovery with Dr Anita Johnson (@DrAnitaJohnson)

How I can help you end binge eating:

Dr Anita Johnson is an eating disorder psychologist who has worked and helped people struggling with eating disorders for 40 years! Way before eating disorders were in the mainstream public eye with the use of social media. In today's episode, me and Anita chat about

- What was diet culture like in the 1960s and 1980s

- The issue with weight stigma in healthcare and what is HAES (Health at Every Size)

- Metaphors and how they have been shown in research to support eating disorder recovery

- The 2 tanks we need to fill in our lives to reach food freedom: Tank A and Tank B

- What to do if you need to reach an intuitive-style of eating but you cannot feel or be in touch with your hunger cues

Follow Anita!

Do you struggle with emotional eating? Finding it difficult to simply not turn to food when difficult times come? We always hear about using non-food coping mechanisms but what is making it really difficult to make the swap? Why is food just so tempting rather than reading a book, having a bath, or going for a walk?

In this episode I discuss:

• How your relationship with emotional eating will change if you felt morally and emotionally equivalent to all foods
• Removing any moral value to food
• The mindset to swap to non-food coping mechanisms easily

How I can help you end binge eating:

In this recovery snippet, I speak with Jennifer Rollin, an eating disorder therapist on the DBT skill which she formulated caused the PAUSE skill on how to manage binge eating urges and to let you know that urges come in waves - They do not stay there forever. So let's listen to how we can learn this skill!

Jennifer Rollin is an amazing Eating Disorder therapist, founder of the @eatingdisordercentre, and author of the The Inside Scoop on ED recovery. In this episode,

- I have a chat about Jennifer's recovery story from orthorexia which turned into anorexia

- We discuss on how to cope with unsupportive partners when it comes to you healing your relationship with food

- We talk about the toxic and unrealistic expectations of women post-pregnancy

- And Jennifer gives some DBT (Dialectical Behaviour Therapy) skills on her P.A.U.S.E Technique to manage any difficult urges

Jennifer!

Do you fear eating foods which you might call 'bad' or foods which you love but you feel you should avoid? In this HIGHLY requested episode of Breaking Your Fear Series, let's reframe this mindset and learn how to break your fear of eating high calorie foods and also break through any fears or doubts of weight gain during binge eating recovery.