Episodes

4d ago

You know that moment when something inside you says "screw it—I deserve this, life's too short for all these rules"? It might happen after you've been trying to "be good", or it might happen just from thinking about cutting back. You might think this part is sabotaging you, making everything harder. But what if this part is actually trying to help you? In this episode, we explore the "screw it" part using parts psychology, understand what it's really trying to give you, and learn how to work with it instead of against it. What You'll Discover: The "screw it" part isn't sabotaging you—it's trying to help you The cycle two parts that keeps you stuck Why January 1st won't change you (and what will) How to work with your parts instead of fighting against yourself If you're caught in the cycle of being "good" and then saying "screw it," this episode will help you understand what's really happening—and how to break free. Struggling to do this work alone? Schedule a Breakthrough Call to explore one-on-one support. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 10

You're longing for permission. Permission to eat the cookie, enjoy the party, or finally stop trying so hard. Maybe you're someone who pushes forward without it, achieving and succeeding while carrying the weight of guilt and doubt. Or maybe you stay stuck, paralyzed by not knowing what's "right." Either way, underneath is a deep, quiet longing for someone to tell you it's okay to be imperfect. What if the permission you're actually searching for has nothing to do with food? What You'll Discover: • Why the permission you seek around food isn't actually about food at all • How perfectionism keeps you trapped in cycles of control and binging • The real permission that transforms your relationship with food and yourself • A practical framework for giving yourself the permission you need Struggling to do this work alone? Schedule a Breakthrough Call to explore one-on-one support. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 3

If you've ever felt trapped in a spiral, unable to stop binge eating once you've started, this episode offers a powerful way forward. I'm sharing three transformative questions, one for before you eat, one for during, and one for after, that can interrupt automatic patterns and create space for real change. But first, I talk honestly about what it really means to "stop a spiral" and how lasting change actually works in your brain. What You'll Discover: • Three powerful questions to interrupt a binge spiral at different stages • Why asking the question is the change, even if you still binge • How neural pathways work and why change takes time and practice • The dashboard metaphor that transforms how you see binges If you're tired of feeling out of control around food and ready for tools that actually address the root cause of binge eating, this episode will give you a practical, compassionate framework for interrupting the spiral. I have a limited number of spots available for 1:1 coaching in December and early 2026. If you are ready to get support for your struggles with food, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 26

What if the strategies you've been using to "prepare" for holiday meals are actually setting you up for the exact struggle you're trying to avoid? In this episode, we explore the unintentional mistakes people make with food around the holidays - mistakes that seem logical but work against your body's physiology. From skipping meals to "save calories" to trying to compensate the next day, we break down what's actually happening in your body and what to do instead. What You'll Discover: • Why "saving up calories" for a big meal backfires - and what actually happens in your body when you restrict • The restrict-binge cycle explained - how one day of fasting can lead to days or weeks of struggle • 5 common myths about holiday eating - and the physiological truth behind each one • Practical strategies that work with your body instead of against it If you've ever fasted all day before a holiday meal, only to eat until you're miserably full, this episode will show you a different way - one that allows you to truly enjoy special foods without the suffering. Previous episode: Food, Family, and Finding Peace During the Holidays Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 19

The holidays are coming, and if you struggle with food, you might already feel the anxiety building. In this episode, we explore why holiday gatherings are so challenging for people with complicated relationships with food - and what you can actually do about it. We're not talking about willpower strategies or strict rules. We're talking about a grounded, connected approach that helps you navigate food, family dynamics, and all the emotions that come with this season. What You'll Discover: • Why the "buckle down" and "screw it" approaches both backfire • The real reasons holiday gatherings trigger food struggles (hint: it's not just about the cookies) • Practical strategies for before, during, and after gatherings that help you stay connected to yourself • How to handle family comments about your body, food, or life choices If you've ever felt anxious about holiday gatherings, found yourself driving around after parties looking for food, or struggled with feeling out of control during this season, this episode will help you create a different experience this year. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 12

Black-and-white thinking might be the single most powerful pattern keeping you stuck in cycles of binging and restriction. If you've ever thought "I already messed up, so I might as well keep going," this episode is for you. We explore how all-or-nothing thinking creates the binge-restrict cycle, why it's so common among high-achievers, and most importantly, how to start shifting into the gray area where actual peace with food lives. What You'll Discover: • Why "I've already blown it" thinking leads directly to binging • How perfectionism and diet culture fuel black-and-white thinking • The power of "good enough" as an alternative to perfect or failure • Practical ways to introduce gray area thinking, especially during the holidays If you're someone who struggles with an "on the wagon" or "off the wagon" mentality with food, this episode will help you understand why that framework doesn't work - and what to do instead. Perfect timing for the holiday season when black-and-white thinking tends to intensify! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 5

In this second part of our series on parts work, we get practical. You understand now that you have parts - but how do you actually work with them? This episode covers the critical missing piece: trust. Learn why your parts don't trust you yet, how the internal critic keeps you stuck, and practical questions you can ask to start building relationship with your parts. This is deep, root-cause work that addresses why you binge eat, not just what you eat. What You'll Discover: • The internal critic dynamic and why it keeps the binge cycle going • Why your parts need to trust your Anchored Self before they'll change • Practical questions to ask your parts • How to use "a part of me" language to create separation and awareness If you've been trying to stop binge eating through willpower and control, this episode offers a completely different approach based on building internal trust and collaboration rather than fighting yourself. Resources mentioned: The Binge Eating Breakthrough - includes additional questions for parts work and frameworks for understanding your relationship with food The Binge Eating Breakthrough Workbook - structured exercises and prompts for working with your parts Limited 1:1 coaching spots available starting December 2025 and into 2026 - Book a Breakthrough Call Catch up on Part 1: Understanding the Part of You That Wants to Binge - where we explore what parts are and why the part that binges is trying to protect you Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 29

If you struggle with binge eating or emotional eating, you've probably felt like you're at war with yourself. One part desperately wants to eat while another part screams "no, don't do it!" This episode explains the psychology behind binge eating using parts work and Internal Family Systems (IFS) concepts. Learn why the part of you that binges is actually trying to protect you, not sabotage you - and why understanding this changes everything. What You'll Discover: Why binge eating is a protective mechanism, not self-sabotage How to identify different parts and what triggers them The Anchored Self concept and why it matters for recovery Why trying to eliminate binge urges makes them stronger If you've tried willpower, diets, and restriction but still struggle with binge eating, this episode offers a completely different approach based on understanding your internal system rather than fighting it. Next week: Part 2 - How to Work With the Part of You That Wants to Binge, where we'll get into practical strategies, questions to ask your parts, and how to build trust with them. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 22

Have you ever noticed that your comfort foods and your fear foods are often the same? In this episode, we explore the Safety Paradox - the confusing experience of seeking safety in food while simultaneously feeling unsafe with that very same food. Through nervous system science and practical strategies, you'll understand why this happens and how to work with it rather than against it. What You'll Discover: • Why your nervous system turns to food for safety and comfort • How past food experiences create conflicting responses in your body • Practical nervous system regulation techniques you can use anywhere • The two-part approach to resolving the Safety Paradox If you've ever felt torn between craving and fearing the same foods, this episode will help you understand that your responses make complete sense - and show you a path forward. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 15

What to Do After a Binge (Without Spiraling Into Shame) Learn the exact framework that transforms your most difficult moments with food into opportunities for growth. In this episode, we dive deep into the CALM Process - a step-by-step approach to responding to binges and out-of-control eating with curiosity instead of judgment. Stop the shame spiral and start creating real change. What You'll Discover: • The CALM Process: a 4-step framework for post-binge recovery • Why shame and judgment prevent lasting change • A real-world example of the process in action • What to do when you're too deep in shame to access the framework If you've ever had a binge and immediately spiraled into self-attack and promises to "do better tomorrow," this episode will give you a completely different way to respond - one that actually creates change instead of keeping you stuck. Get the complete guide: Download the free 5-step plan for what to do after a binge at janepilger.com/after Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 8

Now that you understand binges are signals and you know the 8 primary reasons why they happen, it's time to get practical. In this episode, you'll learn how to become the scientist of your own experience and decode what YOUR specific signals mean. No more guessing - you'll have a clear toolkit for understanding your patterns. What You'll Discover: • The Scientist's Toolkit for observing your own patterns • How to use The 3 Powerful Questions to gather data about your signals • Common patterns to look for and what they might mean • How to connect your personal patterns to the 8 reasons framework If you're ready to stop feeling confused about your relationship with food and start understanding exactly what your body is trying to tell you, this episode will give you the tools to become your own expert. Catch up on previous episodes: Signals, Not Setbacks: What Binges Really Mean The 8 Reasons Why People Binge (and the Real Solutions) Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 1

Finally, understand why "just eat when hungry, stop when full" has never been enough. In this comprehensive episode, we explore the 8 primary reasons why people binge eat and the real solutions that address each root cause. This isn't about willpower or quick fixes - it's about understanding what's really happening underneath your struggles with food. What You'll Discover: • The 8 underlying reasons that drive binge eating • Why shame and judgment act like a "50-pound weight" preventing real change • How these reasons interconnect and reinforce each other • Real solutions that address root causes, not just symptoms If you've tried everything and still struggle with food, this episode will finally help you understand why - and what actually needs to change. Previous Episode: Signals, Not Setbacks: What Binges Really Mean Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 24

In this episode, we completely reframe what it means when you have an out-of-control moment with food. Instead of seeing binges as failures or proof that you're broken, discover why they're actually signals - lights on your dashboard telling you something needs attention underneath the surface. What You'll Discover: • Why shame and judgment keep you stuck in binge cycles • The neuroscience behind curiosity vs. self-criticism • How to use the "dashboard metaphor" to understand your signals • A simple 3-question framework for responding to binges differently If you've been caught in cycles of shame after eating episodes, this perspective shift could be the key to finally breaking free and building a peaceful relationship with food. Just had a binge and wondering what to do? Get your easy-to-follow plan today. janepilger.com/after Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 17

If you've ever found yourself eating the same 'safe' foods day after day because everything else feels too risky, or you've avoided social events because you didn't trust yourself around the food, this episode is for you. We're diving deep into one of the most fundamental aspects of healing your relationship with food: learning to trust yourself again. What You'll Discover: • The concept of two-way trust - why your body needs to trust you just as much as you need to trust it • Why restriction breaks trust and keeps you stuck in cycles of control and chaos • Small, incremental steps you can take to begin rebuilding trust with your body • How to start listening to your body's signals without the pressure to be perfect If you've been looking to everyone and everything outside yourself for food guidance, this episode will help you understand how to reconnect with your body's innate wisdom and rebuild the trust that restriction has damaged. Check out the first episode of the hunger series: What Is Your Relationship With Hunger? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 10

In this final episode of our deep-dive series on hunger, we tackle one of the most common pieces of advice that sounds simple but fails so many people. If you've ever felt frustrated trying to follow "eat when you're hungry, and stop when you're full," this episode explains why it's not you - it's the advice. What You'll Discover: Why this oversimplified advice ignores the complexity of real hunger The false assumptions this advice makes about your experience How this advice can actually be harmful for people rebuilding trust with food What to do instead: a framework that meets you where you actually are If you've ever felt like a failure because you couldn't make this "simple" advice work, this episode will validate your experience and offer you a much more realistic and compassionate path forward. If you want help navigating your relationship with hunger, schedule a Breakthrough Call today. Complete hunger series: Episode 1: What Is Your Relationship With Hunger? Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith) Episode 3: What Is the Difference Between Physical and Emotional Hunger? Episode 4: I Don't Get Hunger Signals - What Should I Do? Episode 5: Why Ignoring Hunger Backfires (and What to Do Instead) Episode 6: The Nervous System & Hunger (with Leah Davidson) Episode 7: The Hunger That No Amount of Food Can Satisfy Supportive Structure podcast episode. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 3

In this seventh episode of our deep-dive series on hunger, we explore the profound reality that sometimes what we're truly hungry for can never be found in food. If you've ever eaten and eaten but still felt unsatisfied, this episode reveals what you might really be seeking. What You'll Discover: The different types of non-food hunger you might be experiencing How to recognize when you're trying to meet deeper needs with food Why this type of hunger often leads to binge eating patterns Practical strategies for addressing what you're really hungry for If you've ever felt like you're searching for something in food but never finding it, or wondered why you sometimes can't stop eating no matter how much you consume, this episode will give you profound insights into what's really happening. If you want help distinguishing between these different types of hunger and learning to meet your deeper needs without relying on food, schedule a Breakthrough Call today. Catch up on the series: Episode 1: What Is Your Relationship With Hunger? Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith) Episode 3: What Is the Difference Between Physical and Emotional Hunger? Episode 4: I Don't Get Hunger Signals - What Should I Do? Episode 5: Why Ignoring Hunger Backfires (and What to Do Instead) Episode 6: The Nervous System & Hunger (with Leah Davidson) Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 27

In this deep-dive conversation, we unravel the mysterious connection between your nervous system and hunger. Expert Leah Davidson reveals why your body's signals are anything but random - and how understanding them can transform your relationship with food. What You'll Discover: How your nervous system drives hunger signals Why fighting your body's cues never works Practical techniques to listen to your internal wisdom If you've ever felt disconnected from your body's hunger or struggled to understand why you eat the way you do, this episode will show you a revolutionary approach to nourishing yourself. Connect with Leah Davidson: Website Podcast Journal Catch up on the series: Episode 1: What Is Your Relationship With Hunger? Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith) Episode 3: What Is the Difference Between Physical and Emotional Hunger? Episode 4: I Don't Get Hunger Signals - What Should I Do? Episode 5: Why Ignoring Hunger Backfires (and What to Do Instead) Ready for Back-to-School? Join me for the Binge Eating Breakthrough Book Experience. We begin on September 3rd. Find out more here . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 20

In this fifth episode of our deep-dive series on hunger, we explore why fighting your body's hunger signals never works long-term. Think ignoring hunger will help you control your eating? This episode reveals why that approach always backfires and what to do instead. What You'll Discover: How your brain responds when you don't give it enough fuel The common patterns that keep you stuck in restrict-binge cycles Why occasional hunger vs. chronic hunger dismissal are completely different How to work with your hunger instead of against it If you've ever tried to push through hunger or convince yourself you shouldn't be hungry, this episode will show you why that approach keeps you trapped and what actually works instead. Want help re-establishing trust with yourself and your hunger? Schedule a Breakthrough Call today. Catch up on the series: Episode 1: What Is Your Relationship With Hunger? Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith) Episode 3: What Is the Difference Between Physical and Emotional Hunger? Episode 4: I Don't Get Hunger Signals - What Should I Do? Ready for Back-to-School? Join me for the Binge Eating Breakthrough Book Experience. Find out more here . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 13

In this fourth episode of our deep-dive series on hunger, we tackle one of the most common concerns: missing hunger signals. If you can't feel hunger or only notice it when you're absolutely ravenous, you're not broken - you've just taught your body to stop communicating. What You'll Discover: Why hunger signals disappear and how your body adapts to restriction The difference between "not hungry" and "can't feel hunger" How to rebuild trust with your body through consistent nourishment Why eating on a schedule can actually restore your natural signals If you've been waiting for hunger to guide your eating but can't feel those signals, or if you only experience extreme hunger that leads to overeating, this episode will show you a gentle path forward. Catch up on the series: Episode 1: What Is Your Relationship With Hunger? Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith) Episode 3: What Is the Difference Between Physical and Emotional Hunger? Want to know what it would look like to get help rebuilding your hunger signals? Schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 6

In this third episode of our deep-dive series on hunger, we explore one of the most important distinctions you can learn. Not all hunger feels the same - and understanding the difference can be life-changing. We explore the distinct qualities of physical and emotional hunger, not because one is better than the other, but so you have the information you need to respond in ways that truly serve you. What You'll Discover: • The key differences between physical and emotional hunger • Why emotional hunger isn't "bad" or something to avoid • A simple framework for responding to each type of hunger • Why understanding these differences gives you choice If you've ever felt confused about whether or not you're actually hungry, or found yourself eating but still feeling unsatisfied, this episode will give you the clarity you've been searching for. Catch up on the series: Episode 1: What Is Your Relationship With Hunger? Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith) Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 30

As we continue this series on hunger, we're turning to a foundational truth - your relationship with hunger begins in childhood. Today I'm joined by Lisa Smith of The Peaceful Parent to explore how we can help our children learn to listen to their bodies and develop a trusting relationship with hunger so that they won't end up looking to outside sources to figure out when, what, and how much to eat. Not a parent? This conversation provides valuable insights on your own relationship with hunger and how it might have been influenced by your childhood. Tune in to discover: How the development of your brain impacts your food choices How your relationship with hunger is influenced from an early age Practical tips to help your child navigate food choices Encouragement that your relationship with hunger can change Click here to learn more from Lisa about becoming a Peaceful Parent. Missed the first episode in the Hunger Series? What is Your Relationship with Hunger? Listen to the Episode HERE Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 23

Welcome to a powerful new series exploring hunger in a way you may never have heard before. If you've ever feared hunger, tried to control it, or lost touch with it completely, this episode will change how you think about this fundamental body signal. What You'll Discover: • Why hunger has become the "enemy" for so many people • The real reason your hunger signals feel chaotic or unpredictable • How to start rebuilding trust with hunger • Why respect is the key to healing your relationship with hunger Ready to discover what your hunger is really trying to tell you? This series will guide you from confusion to clarity, from fear to freedom. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 16

Today's episode is a powerful conversation with Jan Winhall, an expert who's revolutionizing how we understand addiction, trauma, and healing. If you've ever felt trapped in cycles of behavior you can't seem to break, if you've struggled with food, substances, or any pattern that seems to control you, this episode is going to change everything. Jan walks you through her groundbreaking Felt Sense Polyvagal Model - a compassionate, body-centered approach that doesn't just label you as 'disordered', but understands your experiences as intelligent adaptations. We'll explore how your nervous system works, why you do what you do, and most importantly, how healing is absolutely possible. Tune in to discover: Why addiction is an intelligent survival response, not a personal failure How your nervous system drives behaviors like binge eating and self-sabotage The critical role of safety in breaking destructive cycles Practical first steps to reconnect with your body and begin healing Get ready for an incredibly validating, science-backed conversation that will help you see yourself and your struggles with new eyes. Jan Winhall is about to show us that our bodies aren't the enemy - they're actually trying to protect us. ( Warning : there is mention of incest in this episode. No details are shared, but if this is a sensitive topic for you, please take care of yourself.) Want to dive deeper into Jan's teachings? Join her Felt Sense Polyvagal Book Study Series starting July 30th. Find out more and sign up here . References Mentioned: Jan Winhall Arielle Schwartz The Polyvagal Institute The International Focusing Institute Previous Podcasts Mentioned: How to Talk to Your Loved Ones About Your Secret Eating The Power of Co-Regulation Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 9

What if a single conversation could shift your entire relationship with food? In this episode, I take you inside the Breakthrough Call — a safe, supportive space designed for those who feel ready to move beyond consuming information and finally step into true transformation. You’ll learn what actually happens during a Breakthrough Call, who it’s for (and who it’s not for), and why it might be the first step toward lasting food freedom. I’ll also share common fears that hold people back from booking and gently guide you through them, so you can decide if this is the moment you choose to stop struggling alone. Discover what it's like to share your struggle with someone who understands, and gain clarity on your next steps to the freedom you crave. Book your Breakthrough Call today . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 2

What if the key to handling your most challenging moments with food isn't found in willpower or restriction, but in something completely unexpected? In this episode of the Binge Eating Breakthrough podcast, I'm sharing a practice from my triathlon racing that transformed how I navigate discomfort - and how you can apply this same approach when you're struggling with food. I'll tell you why I started asking for prayer requests before every race, how it got me through 105-degree heat to qualify for Kona, and most importantly - how this simple mindset shift can change everything about your relationship with food. Whether you're spiritual or not, you'll discover practical tools for moving from "I can't handle this" to connection and strength. In this episode, you'll learn: Why shifting your focus beyond yourself is more powerful than willpower Practical tools for handling binge urges without shame or restriction How to change your energy from "I can't handle this" to gratitude and connection What to do after a binge that actually helps The simple question that transforms any challenging moment Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 25

How do you trust yourself around food without any structure at all? If this question keeps you up at night, you're not alone - it's the most common question people ask me about food freedom. Are you tired of choosing between rigid meal plans and complete food chaos? Have you tried the "just eat when you're hungry and stop when you're full" approach only to feel more confused because your hunger signals seem completely unreliable? You're about to discover why this happens and what actually works instead. In this episode, you'll learn about Supportive Structure - the middle path that creates safety without restriction. You'll hear real examples of how this works for food choices, daily routines, and even what to do after a binge. Plus, if you want personalized help creating your own framework that feels like freedom instead of another set of rules, you'll learn about an option that might be perfect for you. Want personalized help creating your own Supportive Structure? Swift Support Sessions are designed specifically to help you build a framework that works for your unique situation. Two calls plus 14 days of support to design structure that feels like freedom. Click here to learn more. Missed the first episode? Listen to Who Are You Listening To? for the foundation of learning to trust yourself. Want to know what to do after a binge to create Supportive Structure for yourself? Click here . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 18

Who are you listening to when it comes to your food choices? If you're like most people, you've probably been listening to everyone except the one voice that matters most - your own. Have you been following external food rules for so long that you've lost touch with your body's signals? Do you find yourself constantly researching the "right" way to eat instead of trusting what feels right for you? This episode will help you understand why constantly looking outside yourself for food answers actually weakens your ability to make decisions. You'll discover practical steps to start rebuilding that internal communication and learn why your body has been trying to talk to you all along - you just need to know how to listen. Plus, you'll get a preview of something called Supportive Structure that could be the answer to your all-or-nothing struggles with food rules and restrictions. Ready to go deeper? If you want to get to the heart of why you struggle with food and discover how to stop, watch the Binge Breakthrough Mini Series: janepilger.com/mini Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 11

You've done it before in other areas of your life—maybe landing that dream job, finding your partner, or achieving a goal you once thought was impossible. So why does food feel so different? Why do you keep finding yourself stuck in the same patterns? In this episode, I'll show you that you actually have TWO roadmaps operating in your life: one that leads you toward what you want, and another that keeps you driving in circles, feeling frustrated and defeated. I break down exactly how to identify both roadmaps so you can recognize when you're headed toward food freedom vs. when you're going in the opposite direction, apply the same success blueprint you've used before to create lasting peace with food, and get back on track quickly when you notice you've missed a turn. This isn't about willpower or another eating strategy. It's about understanding that binges are simply a light on your dashboard—and learning how to read the map that's been there all along. If you've ever felt like you're great at achieving goals in other areas but can't seem to figure out food, this episode will help you map out your path to recovery so that you can cultivate the freedom you crave. Ready to understand what's really going on under the hood so you can finally break free from the binge cycle? Watch the Binge Breakthrough Mini Series today. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 4

If you’ve tried therapy, treatment programs, books, or food freedom plans—and you still find yourself stuck in the binge cycle—this episode is for you. In this episode, I’m introducing you to something new: the Binge Breakthrough Mini Series . I created it because I saw what was missing in so many recovery paths—real understanding of why binge eating happens in the first place. I share parts of my own story, including what finally shifted after decades of struggle, and I explain the real root causes of binge eating that most programs overlook—like nervous system dysregulation, emotional capacity, shame, and the drive to disconnect from what feels too overwhelming. This isn’t another set of food rules. It’s not about managing behavior. It’s about clarity—so that you can stop blaming yourself, stop spinning in shame, and start to see your binge eating through a completely different lens. If you’ve ever felt like something was missing in your recovery, this series might be the piece you’ve been searching for. Watch the Mini Series now at janepilger.com/mini Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 28

In this week's episode of the Binge Eating Breakthrough Podcast, I sit down with the incredible Deb Drummond, who opens up about her remarkable journey from using food as an emotional crutch to discovering genuine food freedom. Deb's story is one that might feel familiar – from her fast-paced music industry days to her awakening about how she was using even "healthy" foods in unhealthy ways. What struck me most in our conversation was her key insight: "I realized it's not the food, it's me." We dive deep into what really matters in healing our relationship with food. It's not about what's on your plate, but the energy and intention behind every bite. Deb shares how personal development became the foundation of her healing – something many of us miss when we're focused solely on finding the "perfect" diet. You'll hear about the practical strategies that actually worked for Deb, including: * The journaling practice that helped her identify emotional triggers * How group support freed her from isolation and shame * Her practical approach to challenging situations (no more white-knuckling through parties!) * The turning point when she learned to trust her body instead of external food rules What I love about Deb's story is how pregnancy unexpectedly deepened her body connection and how freedom from food obsession opened doors to a life of genuine purpose. Today, she's empowering women through her book featuring 262 female entrepreneurs and creatives. If you're tired of the exhausting cycle of food rules and guilt, this conversation offers a refreshing perspective on what genuine freedom might look like for you. About Deb Drummond: Deb Drummond is an entrepreneur, author, and founder of a media company dedicated to empowering women. Her mission is to help people "stand up, speak up, and show up" in both their business and personal lives. Her book features stories from 262 women entrepreneurs and is part of a global initiative celebrating women's achievements. * Mission Accepted Book: 262 Women * Connect with Deb Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 21

What does it really mean to never give up - especially when the goal takes years longer than you expected? In this final episode of my 3-part post-marathon series, I’m sharing the long, winding journey to qualifying for the Boston Marathon - and how it parallels the path to food freedom and body trust. I talk about the power of holding a vision, even when the “how” and “when” are unclear… how the right support helped me keep going… and why the finish line is never the point. Whether you’re recovering from binge eating or chasing a personal goal that feels far away, this episode is a reminder that you’re not starting over - you’re becoming. Be sure to listen to the first 2 episodes in the series: No Regrets: Inside My Boston Qualifying Race Why Rest Feels So Hard Click here to see my vision board and to share your own "never give up" story. Want customized support in your journey towards a big goal? Having the right support is everything. → Book a Food Freedom Session to talk about 1:1 coaching → Or get immediate support with a Swift Support Session Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 14

After the marathon, I gave myself more space to recover than ever before - and I still found myself overriding what my body was asking for. This episode is part two of my 3-part post-race series, and it’s all about the after : the energy drop, the resistance to slowing down, and the uncomfortable truth that even intentional rest sometimes misses the mark. I’m sharing why rest is hard for so many of us, how I’ve been practicing receiving in a deeper way, and why learning to pause before you crash is one of the most important parts of healing. Listen to Part 1 of the series here . Need Customized Support? → Book a Food Freedom Session to talk about 1:1 coaching → Or get immediate support with a Swift Support Session Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 7

I recently ran the Eugene Marathon - and I qualified for Boston. But what made this race so meaningful wasn’t just the finish time. It was how I showed up when things got hard. In this episode, I’m sharing the full story of race day: the physical pain, the mental challenges, the moments I wanted to quit, and the mindset that carried me through. It’s the first in a 3-part series about the race, the recovery, and what it really means to never give up. If you’ve ever struggled with regret or wished you could handle the hard moments differently, this episode is for you. It’s a story about resilience, support, and learning how to meet yourself in the moments that matter most. Previous Episodes Referenced What Marathon Training Taught Me About Healing Experiences Are More Important Than Results Curious what the finish line looked like? Check out this Peaceful Eater post for finish line photos to get the real feel for the moment and the emotions involved. Need support in your own healing journey? You don’t have to figure it out alone. → Book a Food Freedom Session to talk about 1:1 coaching → Or get immediate support with a Swift Support Session Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 30

In today's episode, I share what happened when I watched Olympic and Paralympic athletes discuss their body image struggles on Project Runway. I was struck by how these incredible women - whose bodies many of us might envy - still faced insecurities and fitting challenges. If even Olympic athletes struggle with body image, what does that mean for the rest of us? I explore how focusing on what our bodies can DO rather than how they LOOK can transform our relationship with food and ourselves. I share practical tips for shifting from body criticism to body kindness, no matter what limitations you might have, and explain why partnering with your body (rather than fighting against it) is the true path to both healing and performance. This episode will change how you think about "perfect" bodies - and your own. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 23

In this personal episode, I take you behind the scenes of my Boston Marathon qualifying journey and reveal the unexpected parallels I've discovered between athletic training and healing our relationship with food. I share how shifting from bracing against discomfort to opening up to possibility has transformed not just my running performance, but offers a powerful framework for approaching food challenges. You'll hear about the crucial role of community support, the mindset shifts that create breakthrough moments, and how embracing the process rather than fixating on outcomes creates freedom in both running and eating. Whether you're struggling with binge eating or simply seeking a new perspective on healing, this episode offers practical wisdom about transformation that applies far beyond the marathon course. Previous Episodes Mentioned: The Power of Co-Regulation Marathon Recap & Lessons Learned Experiences Are More Important Than Results Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 16

In this episode, I explore the transformative power of co-regulation and why it might be the missing piece in your journey to freedom from binge eating. I'll share what happens in your brain and body when you connect with someone safe, why isolation often triggers binge behaviors, and how to find sources of co-regulation even when human connection feels risky. I open up about my personal story of finally sharing my binge eating struggles with my husband after years of suffering in silence and explain why gentleness - not harshness - is the path to lasting change. If you're tired of fighting your food struggles alone, this episode offers both the science and practical strategies to help you heal through connection. For personalized support in a safe, judgment-free space, my Swift Support Sessions provide an opportunity to experience the power of co-regulation firsthand. These two focused sessions can help you feel truly seen and understood, perhaps for the first time, as you navigate your relationship with food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 9

What do you do when everything goes off the rails and your nervous system is on high alert? In this episode, I share what happened during a recent workshop when unexpected tech issues threw everything off track—and how I responded in a way that’s very different from how I would have during my binge eating years. Instead of relying on willpower or pushing through, I took a moment to pause, regulate, and move forward with intention. I walk you through the 5 specific steps I took in that moment - steps I now often guide my clients through when they’re feeling overwhelmed, out of control, or on the verge of turning to food for relief. Whether you're in the middle of your struggle with food or learning how to navigate stress differently, this episode offers a compassionate, practical example of what it means to work with your nervous system instead of against it. Ready for support in your own SOS moments? Swift Support Sessions are designed to give you quick, focused help when you need it most. You’ll walk away with clarity, practical tools, and a sense of what it’s like to work with me Book Your Swift Support Session Want to watch this moment unfold in real time? Catch the replay of the workshop Stop Binge Eating Without Diets, Rules, or Willpower through April 30, 2025. Watch the Replay Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 2

Many of us believe we need more control over our eating habits, more willpower, more discipline. But what if control is actually the problem, not the solution? In this episode, I share my personal journey of realizing that my binge eating wasn't about lacking control—it was about desperately seeking safety in the wrong ways. I explain why the more we try to control our eating, the more out of control we ultimately feel, and why creating internal safety is the missing piece for healing your relationship with food. Previous episode referenced: The Restriction You Don’t Know You’re Doing If you're tired of fighting against yourself and ready for a different approach that actually works, this episode offers both the insights and practical shifts to move from control to genuine safety with food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 26

You've heard that restriction leads to binging. You might even be trying hard not to restrict. But what if your body still thinks you're on a diet? In this eye-opening episode, I reveal the hidden forms of restriction that might be sabotaging your relationship with food – even when you think you're doing everything right. From the fear of restriction paradox to unconscious social eating patterns, I'll help you discover how subtle mental and emotional barriers can keep you stuck in the binge cycle. I share personal stories of my own unintentional restriction and offer practical insights on: * Why eating "anything and everything" to avoid restriction might actually backfire * How your energy and intention matter more than what's actually on your plate * The surprising connection between social situations and late-night eating urges * Why cultivating body trust is the real solution (not perfect eating habits) If you've been working to heal your relationship with food but still feel stuck, this episode might hold the missing piece. I offer compassionate guidance for identifying your own hidden restrictions and practical steps for building genuine trust with your body. Previous Episode Referenced: Why Letting Go of All Food Rules Isn't Working Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 19

As a longtime cycling enthusiast, I know firsthand the joy and freedom that riding a bike can bring. But for too long, the cycling world has excluded people in larger bodies from fully experiencing that joy. That's why I'm so excited to share this episode as part of Podcasthon. Podcasthon is an incredible non-profit initiative uniting over a thousand podcasters globally to raise awareness for charitable causes. And the organization I'm highlighting this week is truly inspiring - it's called All Bodies on Bikes. All Bodies on Bikes is dedicated to creating a more inclusive cycling culture where people of all shapes, sizes, and abilities feel welcomed and empowered to experience the thrill of riding. In my conversation with co-founder and executive director Marley Blonsky , you'll be moved by the powerful story behind this nonprofit and the tangible impact they're having through community rides, education, and industry advocacy. Marley shares her own cycling journey, the challenges she faced, and the joy she found in creating spaces where all bodies are celebrated on two wheels. This is a must-listen episode for anyone who loves cycling, believes in body positivity, or wants to get involved with an organization that's truly making a difference. Tune in to be motivated, uplifted, and ready to join the All Bodies on Bikes movement. Learn more about All Bodies on Bikes: Website | Documentary | Instagram Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 12

Have you thrown out all your food rules only to find yourself still binging and obsessing over food? In this episode, I reveal why simply "eating intuitively" or "eating whatever you want" may not be working for you - and what's actually missing from your approach. I share why your brain might panic when you suddenly abandon all structure around food, how this triggers the very behaviors you're trying to overcome, and a more effective approach that creates true freedom without the all-or-nothing cycle. If you're caught between rigid food rules and feeling completely out of control, this episode offers the understanding and practical guidance you've been searching for. Previous episode referenced: Expanding Your Capacity Need immediate support? Book a Swift Support Session today to get personalized guidance for your unique situation. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 5

In this episode, I reveal why the journey to overcome binge eating isn't about restriction or willpower—it's about expansion. I share how expanding your capacity in key areas creates lasting freedom with food and transforms your entire life. If you've tried everything to stop binge eating, only to find yourself back in the same cycle, this episode offers a refreshingly different perspective. I explain why emotional capacity, nervous system regulation, and self-compassion are the true keys to breaking free from binge eating for good. Previous Episodes Referenced: What Happens When You Flip Your Lid You Don't Have to Love Your Body Looking to expand your capacity to be nicer to yourself after a binge? Download my What to Do After a Binge: 5-Step Plan today—a practical tool to help you respond with compassion when you need it most. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 26

Do you find yourself turning to the same foods during binges? Those patterns aren't random - they're actually leaving important clues about what's really driving your binge eating. In this episode, I explore how understanding your food patterns can unlock deeper insights about your relationship with food. You'll learn how to approach your binges with curiosity instead of judgment, discover the surprising connections between your go-to binge foods and your emotional needs, and understand why this awareness is the first step toward lasting change. Whether your binge foods have stayed consistent or changed over time, this episode will help you see your patterns in a new light and take the first steps toward freedom from binge eating. Resources Mentioned in This Episode: What to Do After a Binge - 5 Step Relief Plan Break free from the shame spiral and get back on track with this practical, compassionate guide for the moments after a binge. Swift Support Sessions Two targeted sessions designed to help you: * Understand your unique binge triggers * Shift out of the shame spiral * Create a focused plan for moving forward Don't navigate your post-binge moments alone. Get the support and guidance you need to transform your relationship with food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 19

In this vulnerable episode, I'm sharing three of my most challenging moments with binge eating - stories I once thought I'd never tell anyone. From a ruined Valentine's Day surprise to an emergency room visit, I open up about how binge eating impacted not just my relationship with food, but my marriage and even my medical care. If you've ever felt alone in your struggle with food, this episode is my reminder to you that recovery is possible and that bringing our stories into the light can be the first step toward healing. I've learned that when we share our stories, something powerful happens. The shame starts to lose its grip. The isolation fades. And most importantly, other people realize they're not alone in their struggles. If you're struggling with the aftermath of a recent binge, download my free 5-Step Relief Plan to help you move forward with self-compassion and clarity. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 12

Feel like you should love your body but can't even imagine getting there? You're not alone. In this episode, we're challenging the pressure to 'love your body' and exploring why this message might actually be keeping you stuck. Discover why love isn't the only option and learn about alternative ways to relate to your body that feel more accessible and authentic. Whether you're struggling with body image or feeling guilty for not loving your body enough, this episode offers a fresh perspective that could change your entire approach to body acceptance. Perfect for anyone who's tired of feeling like they're failing at body positivity and ready for a more realistic path forward. Previous podcast episodes you might be interested in: Defining Self-Love Feeling Fat Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 5

Are you constantly dismissing your progress with 'yeah, but...'? In this episode, I share a powerful shift that can transform how you view your achievements - whether in your relationship with food or any area of life. Learn why our brains naturally focus on what's missing instead of our gains, and discover how to celebrate your progress without diminishing it. I'll teach you a simple language shift that can help you build momentum and create lasting change. If you've ever found yourself unable to acknowledge how far you've come, this episode is for you. Book referenced: The Gap and the Gain by Dan Sullivan & Dr. Benjamin Hardy Podcast mentioned: The Value of Incremental Progress Newsletter article: The Importance of Celebrating Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 29

Sometimes, we aren't able to see what is possible for ourselves on our own. We run away and hide, believing lies that were told to us long ago. So, how do we start to see what is truly possible for our lives? Discover insightful lessons from the Lion King Movies and remember who you are and the truth of the power and possibility you have inside. If you would like someone to help you see what you can't see on your own so that you can step into what is possible for you, visit www.janepilger.com . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 22

This week on the Binge Breakthrough podcast, join me for part 2 of my conversation with Shelby as we dive deeper into the mindset and preparation behind my World Championship race in New Zealand. I share how I held onto a vision for over four years despite setbacks and why focusing on what's possible - rather than what could go wrong - became my secret weapon. Discover how I balanced race preparation with running my business, releasing a book, and maintaining connections with clients while staying true to my goal of being fully present in New Zealand. This intimate conversation explores the power of intentional planning, the impact of human connection, and what becomes possible when we release attachment to a timeline while staying committed to our dreams. Whether you're navigating your own long-term goals or simply curious about behind-the-scenes preparation for a major life event, this episode offers practical insights and inspiration for creating what you desire while staying grounded in what matters most. Find Part 1 of our conversation here . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 15

Join me this week as I'm interviewed by perimenopause expert Shelby Tutty about my recent journey to compete in the Ironman 70.3 World Championships in New Zealand. From the unexpected friendships that made this race possible to the unique challenges of competing in a country where everything operates in reverse, I share an intimate look at what it means to race at the world-class level. Whether you're curious about the mechanics of triathlon racing, interested in how different countries approach these events, or seeking inspiration for your own life goals, this episode offers both practical insights and personal stories. I open up about overcoming fears, adapting to obstacles, and how a five-year journey from qualification to race day taught me powerful lessons about holding vision while releasing attachment to timeline. This engaging conversation goes beyond just race details to explore what's possible when we remain open to unexpected opportunities and stay committed to our dreams, even when the path looks different than we imagined. Relevant links: Article: You Might be Perimenopausal and Not Realize It Podcast: Perimenopause & Disordered Eating (Part 1) Podcast: Perimenopause & Peaceful Eating (Part 2) Workshop: Perimenopause & Peaceful Eating Podcast: My Next Big Adventure - NZ Awaits Podcast: New Zealand: How it All Came Together Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 8

It's January, and everywhere you turn, there are messages encouraging you to lose weight, cut out certain foods, and go on a diet. These things often lead directly to more binge eating. But what do you do? You know you want to change, but it doesn't seem like there is any other way. Discover a shift in perspective that will help you create different results for yourself this year. Use your energy as both a compass and a barometer to let you know what is working for you and what you need to change to have the life you really want. I'll walk you through the process I use with my clients to determine your word of the year. Click here to read about my word for 2025 (Jubilee!) and to share your word with me. The Binge Eating Breakthrough is available on Amazon! Get your copy today and make sure you're on the list to get notified about the upcoming opportunity to get support and guidance from me as you read the book. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 1

Are you starting another year, hoping to end binge eating? If you've tried before without success, there's likely a key piece missing from your approach. In this episode, I share 5 essential elements that most people overlook when trying to heal their relationship with food. These aren't your typical New Year's resolutions or quick fixes - they're foundational shifts that create lasting change. Whether you're just beginning your journey or have been struggling for years, these insights will help you understand why previous attempts may have fallen short and what you can do differently this time. Plus, learn about an exciting opportunity to join my upcoming book club featuring my new book, The Binge Eating Breakthrough . Previous Episodes Mentioned: Your Identity as an Eater What Happens When You Flip Your Lid? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 25, 2024

Today on the podcast I'm reading an excerpt from my new book The Binge Eating Breakthrough . I chose this chapter because it shares my personal story of overcoming binge eating and how I've made sense of it. This chapter also offers plenty of reflection questions and areas for exploration. If you listen to and take action on this one chapter, you will begin to change your relationship with food. If you buy the book and apply what you learn, you will have your own breakthrough. My gift to you is reading you this chapter. You can return the gift by sharing this book with others and reviewing it so that others know it's available. Get the book here . The audio version and a companion workbook are coming in 2025! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 18, 2024

Do you ever wish you had all of the concepts from this podcast in one place for easy access? Well now you can! The Binge Eating Breakthrough Book is now available. Tune in as I discuss the inspiration to write the book, what the process was like, and get a peak into the Table of Contents so that you can decide if this book is for you. This is the book I wish I had when I was going through recovery. In it we explore why willpower isn't the answer, why restricting certain foods often backfires, and why understanding your brain and body is the key to lasting change. Get your copy here . Read it, share it, review it and let me know what you think! Stay tuned next week where I'll read a chapter from the book so you can decide if it's for you. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 11, 2024

Today on the podcast it's part 2 of my New Zealand adventure. I'm sharing some incredible stories and connections that happened at the Kona Ironman World Championships that led to an amazing outcome for this upcoming trip. I also share the details of this race, and what we will be doing in New Zealand. I describe my intentions for the trip, how I'm setting myself up for success before, during and after the trip, and the lessons that I've learned from previous trips that I'm putting into place here. You'll find lots of great ideas and inspiration for your next adventure or any dream you want to pursue. Anything is possible. For me and for you. Tune in today to see how you can start to turn your dreams into reality. Want to talk about how I can help you turn your dreams into reality? Schedule a call here . If you haven't listened to part 1 of my New Zealand adventure, find it here . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 4, 2024

This week on the podcast I'm talking all about my next adventure - a long awaited trip to New Zealand. I share how the dream originated in 2019 and the many unexpected obstacles that arose over the past 5 years. What dream do you have for yourself? Do you have someone in your corner who will believe in you while you develop your belief in yourself? Nobody achieves big dreams alone. Tune in for inspiration and motivation for your own big dreams and adventures. Are you ready to pursue your dreams and want to know what it would look like for me to guide and support you through them? Schedule a call here . I love nothing more than helping others achieve what they never thought possible. Click here to see the photo I mentioned in the podcast for the moment right after we found out Todd also qualified for the race in New Zealand. Click here to read more about the bike accident and to see before and after photos. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 27, 2024

What you focus on expands. What are you focusing on this week? Tune in as I invite you to focus on gratitude. As this episode airs it's Thanksgiving week in the US - the perfect time to explore the topic of gratitude and the power and impact of searching for gratitude in your life. Discover the importance of focusing on gratitude and how it can shift your relationship with food, with your body, and with everything else in life. Tune in to explore how bringing your five senses into gratitude can magnify the impacts of this simple yet powerful concepts. If you are grateful for someone in your life - tell them today. Your words matter. We all need words of encouragement. I'm grateful for you - for listening, sharing, and going on this journey with me to create a peaceful relationship with food. Links Referenced: * What You Focus on Expands blog post * The Power of Intention podcast Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 20, 2024

Tune in to discover one of my favorite tools - the power of intentions. Discover why setting an intention is a powerful way to get the brain to work for you. Learn why intentions are different than goals and how they can help you create the results you want. I'll share plenty of examples of how I use the power of intentions in all areas of my life - not just food. In fact, I'm using it right now preparing this podcast! What intentions can you set for yourself today? This concept is truly life-changing. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 13, 2024

Do you know what story you are telling yourself about your binges? Chances are that it's either a very sexy story or a very sad and depressing story. But the likelihood is that it's neither. Tune in to discover how to determine what story you are telling yourself about your binges and how to connect with the part of you that wants to binge. Discover what changes for you when you tell yourself the full story. Your binges serve a purpose. And there is a cost. Both are true. Discover the purpose, get clear on the cost and shift from compulsion to choice. If you want support in figuring out why you binge and how to stop in a completely new way, join me inside Cultivate . Enrollment is open now. We start on November 19th. The winners of the $100 giveaways are Andrea and Annamaria. Congratulations!!! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 6, 2024

Do you have a complicated relationship with holiday treats? Are you either on the "I'm eating none of them" or "I can't stop eating them" pendulum? Join me this week as I share the behind the scenes version of how I deal with holiday treats. Not only will I tell you what I do now, but I also share what some of my previous holidays binges have looked like. Tune in for a simple 3-step formula to create a peaceful relationship with holiday treats that works for you (not against you). Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 30, 2024

In this special finale to our 100th episode celebration month, I'm diving deep into YOUR most pressing questions about binge eating recovery. These are the real questions that keep you up at night, the ones you might be afraid to ask, and the ones that could unlock your next breakthrough. From "Are we ever truly cured?" to "How do I stop once I've started?", I'm addressing the questions that reflect the heart of what my clients and listeners struggle with most. You'll hear: * The truth about whether you'll "always be a binge eater" (and why this belief might be holding you back) * What sustainable, nurturing eating actually looks like in real life * Practical strategies for those intense moments when urges hit * What to do with trigger foods * The often-overlooked mental health impact of binge eating (and how to heal it) Plus, I'm sharing real client success stories and personal experiences that show why complete recovery isn't just possible - it's absolutely within your reach. Whether you're just starting your journey or feeling stuck in your progress, this episode offers the clarity and direction you've been seeking. Think of it as having a heart-to-heart conversation with someone who truly gets it. Episode Referenced: Your Identity as an Eater This week's blog post: 10 Things You Can Do Next to End Binge Eating Ready to move beyond understanding to implementation? Learn more about the Binge Breakthrough Blueprint and 1:1 coaching at janepilger.com . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 23, 2024

In this special episode of the Binge Breakthrough podcast, we're continuing our 100th episode celebration with a powerful look at the top 10 takeaways from real clients. If you've ever wondered what's possible in your journey to overcome binge eating, this episode is for you. Listen in as I share heartfelt stories and insights from clients who have walked the path to recovery. You'll hear about: * Why it's not really about the food (and what it's really about) * The game-changing power of nervous system regulation * How to rebuild trust between your mind and body * The transformative realization that you're not broken * The role of self-compassion and permission in healing * Learning to hold multiple feelings at once * The importance of addressing root causes, not just behaviors * The healing power of connection - with yourself and others * How inner work can positively impact your whole family * The unexpected breakthroughs that can come from sharing your story Whether you're just starting your journey or you've been working on your relationship with food for years, these real-life experiences offer hope, inspiration, and practical insights you can apply to your own life. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 16, 2024

We're continuing the celebration of 100 episodes as I share 10 things I wish I could tell my younger self - both before and during my struggles with binge eating. These insights go beyond just food, touching on self-worth, emotions, and how to navigate life's challenges. I'll open up about how I discovered my own inherent worth, learned to see my body as an ally rather than an enemy, and found the power in following my joy. I explore why your sensitivity is actually a superpower and how your heart always knows the way forward. Whether you're currently battling binge eating or just seeking a deeper connection with yourself, I promise you'll find something in this episode that resonates. These are the truths that transformed my life, and I hope they'll spark something powerful in you too. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 9, 2024

Did you know that your brain will always go to work to answer any question that you ask it? This is why it's crucial to ask yourself powerful questions. The most unhelpful questions you can ask yourself are, "What's wrong with me?" and "Why can't I figure this out?". In this episode, I'm sharing ten powerful questions you can ask yourself before, during, and after a binge. If you don't remember any other questions, remember the most powerful question you can ask yourself at any time: "How does this make sense?" What You'll Learn: * 3 questions to ask before a binge * 3 questions to ask during a binge * 3 questions to ask after a binge * Why "How does this make sense?" is the most powerful question to ask at any time These questions are powerful tools for managing binge eating because they interrupt automatic patterns, promote self-awareness, and help you reconnect with your true needs and motivations. Powerful questions lead to powerful transformation. Tune in to start asking yourself powerful questions today. Click here for a download of additional questions you can ask yourself. Join the Peaceful Eater Newsletter This week's article is about 10 Common Binge Eating Triggers . Do you resonate with any of them? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 2, 2024

This is the 100th episode of the Binge Breakthrough podcast! In this episode I celebrate the progress and the milestone achievement while also sharing the top episodes so far. If you didn't start listening from the beginning, consider going back to visit the first 15 episodes of this podcast. They continue to be the most downloaded episodes as they cover my personal story and a deep dive into the eight reasons why you binge and how to stop. Beyond these initial episodes, there are ten more that have been powerful and impactful: Why Would I Do Something That Makes Me Feel Awful? All About Restriction Insights From a Friend I Want to Eat Whatever I Want, Whenever I Want Four Pillars of Creating Peace With Food Why Can't I Do What Other People Can? Feeling Fat Overeating vs Binge Eating - What's the Difference? How to Understand Your Brain The Power of the Pause And three recent episodes that have been receiving many plays and comments that you might want to check out: Your Binge Eating Isn't Self-Sabotage I Thought I Had it Figured Out... How to Handle Overwhelm Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 25, 2024

In this eye-opening second part of our conversation with perimenopause expert Shelby Tutty , we dive deep into the intricate connection between hormonal changes and our relationship with food and body image. Ever wondered why perimenopause is a prime time for developing disordered eating patterns? We unpack this rarely discussed topic, shedding light on how our bodies naturally change during this transition and why fighting against it can lead to more harm than good. Shelby shares fascinating insights into: * The surprising ways perimenopause impacts nutrient absorption and metabolism * Why your old diet tricks might backfire spectacularly during this transition * How to work with your changing body instead of fighting against it * Practical tips for nourishing yourself without falling into restrictive patterns If you've ever felt confused or frustrated by changes in your body, this episode offers a fresh perspective that might just change how you approach your health and well-being during perimenopause and beyond. Don't miss this chance to gain a deeper understanding of your body and learn how to work with it, not against it, during this important time of life. Tune in for a conversation that's equal parts informative, compassionate, and empowering! Note: There is some discussion of weight and calories in this episode. If this is triggering to you, please consider skipping this conversation. I do not condone or suggest weighing or counting calories for anyone with a disordered eating history. Links & Resources: Perimenopause & Disordered Eating - Part 1 The Periprofessional Perry - platform for perimenopause support Perimenopause & Peaceful Eating Q&A Workshop Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 18, 2024

In this deeply personal episode, I get real and honest with you, sharing my journey of struggling with binge eating while working as a coach, helping others overcome the same issues. I reveal the intense shame, fear, and isolation that came with my secret struggles, especially as someone in a helping profession. Through my story, I explore the importance of authenticity, the impact of the nervous system on our behaviors, and the transformative power of seeking support. Whether you're a coach, a healing professional, or anyone battling secret struggles with food and body image, I offer hope, understanding, and practical steps towards healing. Join me for an honest conversation about vulnerability, growth, and the courage to ask for help. Article Referenced: What I wish I knew when I started my business. Here are ways you can get support for your secret struggles: Cultivate Group Coaching Program 1:1 Private Coaching Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 11, 2024

Did you know there are over 100 symptoms of perimenopause? Most people think hot flashes and missed periods mean you are in perimenopause, but those often show up long after many of the other symptoms. In today's episode, we're exploring the surprising and rarely discussed connection between perimenopause and disordered eating. Discover why this phase of life is one of the most common times for women to develop disordered eating habits. Join me and my guest, Shelby Tutty, certified perimenopause educator and creator of The Periprofessional , for part one of our two-part deep dive into perimenopause and its impact on eating behaviors. You'll learn: * What perimenopause really is and its earliest symptoms * Critical questions to ask your doctor * Simple yet powerful strategies to feel better from head to toe * Common mistakes to avoid during this transition With over 7 years of personal perimenopause experience and a master's in health administration, Shelby brings both expertise and relatable insights to this crucial conversation. She's also a health coach for Perry , a global community platform that offers sisterhood and information for perimenopause support. Whether you're approaching perimenopause, in the thick of it, or supporting someone who is, this episode offers valuable information for navigating this significant life transition with greater ease and understanding. Don't miss our upcoming workshop and be sure to check out the links below for more perimenopause resources that are both informative and refreshingly entertaining! Links Referenced You Might Be Perimenopausal & Not Realize It - the article we wrote together, including a link to the 100 symptoms of perimenopause. Perimenopause & Peaceful Eating Workshop - join us on October 3rd or catch the replay. The Periprofessional - the most entertaining and engaging information on perimenopause I've seen. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 4, 2024

In this episode, I'm taking you behind the scenes of my recent Santa Rosa Marathon experience. It was a race filled with surprises, challenges, and powerful insights that extend far beyond the finish line. Join me as I share: * Why I decided to be proud of myself before the race even began * How I turned "never give up" from a catchphrase into a race strategy * The unexpected ways I found to celebrate my progress * Valuable lessons I discovered in both triumph and struggle * My secret for avoiding post-race letdown Whether you're a runner, working on your relationship with food, or chasing any personal goal, these five lessons will resonate with your journey. Tune in for a dose of real talk, practical wisdom, and motivation that will inspire you to keep pushing forward, no matter what finish line you're aiming for. Links Referenced: Chasing Boston: My Marathon Quest Marathon Training Insights How to Take Care of Yourself After a Big Event Click here to see a photo of me approaching the finish line - living out "never give up." Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 28, 2024

Feeling like there's too much to do and not enough time? You're not alone. In this episode, we dive into the world of overwhelm - why it happens, what it does to our brain, and most importantly, how to overcome it. Drawing from personal experiences and client success stories, I'll share practical strategies to help you break free from the paralysis of overwhelm and get into action. Whether you're juggling work, personal life, or both, this episode offers a roadmap to navigate those moments when everything feels like too much. Tune in to discover how to transform overwhelm into productive energy and reclaim control of your to-do list. It's time to say goodbye to spinning thoughts and hello to clear, focused action! Connect with Me: Book a Food Freedom Session Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 21, 2024

Ever wonder what running a marathon has to do with overcoming binge eating? In this powerful episode, I reveal the surprising parallels between these two challenging journeys. As I prepare for my Boston Marathon qualifying race, I'm sharing five game-changing mindset shifts that apply both to crossing the finish line and breaking free from binge eating. You'll discover: * Why detaching from your goals can actually help you achieve them * The secret to turning setbacks into stepping stones * How to build an unshakeable confidence 'bank account' * The power of finding your 'pace partners' in recovery Whether you're struggling with food, chasing a big dream, or simply looking to transform your mindset, this episode is packed with actionable insights and heartfelt encouragement. I share my personal stories of doubt, determination, and breakthroughs to inspire you to lace up your shoes and take the next step in your own journey. Press play to learn how to pace yourself, persist through challenges and make progress in ways you never thought possible. Your breakthrough might be closer than you think! Other Items and Links Referenced: Quitting Ahead of Time Experiences Are More Important Than Results Post Run Reflection Video GASP Confidence Builder Worksheet Connect with Me: Book a Food Freedom Session , Join the Substack community Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 14, 2024

In this episode, we're wrapping up our discussion on navigating setbacks on the path to becoming more calm, connected and confident with food. You'll learn the surprising truth about how change really works, exploring the 6 key stages of the Cycle of Change model. Discover the key components of each stage and identify where you likely fall in the cycle right now. Most importantly, you'll understand why relapse is a normal part of the change process - and how to use it as an opportunity to grow, rather than see it as failure. Get ready to reframe your mindset around setbacks and make lasting progress on your food freedom journey Click here to see a visual image of the Cycle of Change on Substack. Previous episodes referenced: I Thought I Had It Figured Out... Turn Your Setbacks Into Stepping Stones Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 7, 2024

Setbacks in your journey with binge eating can feel overwhelming and discouraging. In this second part of our two-episode series, we're exploring how to navigate these challenging moments with self-compassion and wisdom. We'll uncover the surprising ways confident people approach setbacks and shed light on what true progress really looks like - it might not be what you expect. This episode offers gentle guidance and practical insights to help you reframe your experiences and move forward with renewed hope. If you missed part one, you can find it here: I Thought I Had It Figured Out... Remember, you're not alone in this journey. If you're seeking personalized support to understand the root causes of your binge eating and develop effective strategies to overcome them, I invite you to book a Food Freedom Session . I'll help you get under the hood and outline your unique path toward a more peaceful relationship with food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 31, 2024

Have you ever thought you've beaten binge eating, only to find yourself back in the cycle? You're not alone. In today's episode, we explore the frustrating experience of relapsing after periods of progress. Discover why the thought 'I had it figured out' might be holding you back, and learn to reframe setbacks as valuable insights. We'll unpack common relapse triggers, from post-vacation struggles to stress-induced binges, and explore the hidden thoughts fueling these patterns. Gain a fresh perspective on restrictive diets, your identity as an eater, and the impact of labeling foods. Learn why blaming external circumstances keeps you stuck and how to look inward for lasting solutions. Tune in for part one of this two-episode series and start transforming your setbacks into stepping stones toward freedom from binge eating. Episodes Referenced: Remove Restrictions Unintentional Restriction All About Restriction Your Identity as an Eater Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 24, 2024

Are you supporting a loved one struggling with binge eating? This episode offers essential insights and practical strategies to help you navigate this challenging journey together. Whether you're a partner, parent, friend, or family member, you'll learn how to provide effective support without compromising your own well-being. Discover how to communicate compassionately, recognize progress, and create a nurturing environment for recovery. With expert advice and real-life examples, we'll tackle common concerns and equip you with tools to strengthen your relationship while fostering healing. What are some helpful things to say if your loved one comes to you and says that they had a binge? * Tell me about it * Help me understand * What was that like for you? * How can I support you through this? * What do you need? Tune in to gain the understanding and confidence you need to make a positive difference in your loved one's path to recovery. If you want to discover how I can help you or your loved one on your journey to healing, schedule a Food Freedom Session today. Previous Episodes Mentioned: How to Talk to Your Loved Ones About Your Secret Eating A Candid Conversation With My Husband Insights From a Friend The Value of Incremental Progress Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 17, 2024

Are you trapped in a cycle of binge eating, constantly battling what feels like self-sabotage? This episode challenges everything you thought you knew about your relationship with food. Discover why your binge eating isn't actually self-sabotage but a misunderstood attempt at self-protection. Learn how this perspective shift can transform your journey, replacing frustration and shame with compassion and understanding. Uncover the hidden reasons behind your eating patterns and gain powerful insights to break free from the binge cycle. Whether you're struggling with binge eating or supporting someone who is, this episode offers a fresh, empowering approach that could change everything. Tune in for a game-changing conversation about food, emotions, and the path to true healing. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 10, 2024

Join me today on the podcast as I have a conversation with my client, Lauren, a life coach who has transformed her relationship with food and her body. Lauren shares her story of overcoming the constant mental chatter and emotional turmoil around food that once dominated her life. Discover how Lauren went from feeling like a prisoner to her thoughts about food to experiencing true food freedom and a more balanced, joyful life. Lauren discusses the pivotal moments and key strategies she learned through working with me. From understanding the crucial role of the nervous system in managing anxiety and cravings to breaking free from restrictive eating patterns, Lauren's insights provide essential guidance and support for anyone struggling with binge eating or food-related challenges You'll hear about the practical tools that helped Lauren regulate her emotions without turning to food, the importance of giving yourself permission to eat without guilt, and how changing her mindset around food has profoundly impacted her overall well-being and the work that she does with her clients with Type 1 Diabetes. Whether you're dealing with similar struggles or supporting someone who is, this episode offers valuable lessons and tangible steps towards achieving a healthier, more peaceful relationship with food. Tune in to learn how Lauren's life has transformed and how you, too, can find freedom from the cycle of binge eating. Don't miss this empowering conversation that could be the key to unlocking your own journey towards food freedom and body trust. If you want to learn more about what Lauren does as a T1D coach, you can find out more about her at https://lifecoachingwithlauren.com/t1d-coaching Curious about the Quiz that Lauren mentioned at the start of the show? Want to know why you binge? Take the Why Do I Binge Quiz today and get your results immediately. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 3, 2024

As we approach Independence Day, many of us find ourselves reflecting on the concept of freedom. But have you ever considered what freedom means when it comes to your relationship with food? In the latest episode of Binge Breakthrough, we dive deep into the often misunderstood concept of food freedom. If you've ever struggled with binge eating or felt out of control around food, this episode is a must-listen. Here's a taste of what you'll discover: The common misconception about food freedom that might be holding you back A powerful analogy that will change how you think about your food choices Real-life examples of how redefining food freedom has transformed lives Practical steps you can take today to start your journey towards true food freedom As a binge-eating coach, I've seen firsthand how a shift in perspective can lead to profound changes. In this episode, I share insights from my own journey and those of my clients that will challenge your current beliefs about food freedom. But we don't stop at theory. You'll walk away from this episode with actionable steps to start redefining food freedom in your own life. From journaling prompts to practical exercises, you'll have the tools to begin your transformation immediately. Whether you're in the depths of binge eating, well on your recovery journey, or simply looking to improve your relationship with food, this episode has something for you. It's time to break free from the "eat whatever you want" myth and discover what true food freedom means for you. Ready to create your own definition of food freedom and understand what's holding you back? Book a Food Freedom Session today. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 26, 2024

If you've been listening to this podcast for a while, you know that I talk about the 8 reasons why people binge eat: * Shame and judgment * Restriction * Dysregulated nervous system * Disconnection from your body * Coping mechanism * Attempt to control * Habit * Negative Self-Talk Previous episode referenced: Why do I binge? I've recently come to realize that it all comes down to one word: disconnection. This means that in order to end your binge eating, the skill you must cultivate is connection. It's the closest thing to a magic pill you're going to find. Tune in to discover why connection is so important and how you can begin to cultivate it for yourself. Discover a powerful statement that you can remind yourself of anytime you are eating in a disconnected way. If you'd like to learn how to cultivate connection through working with me, let's connect . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 19, 2024

Do you know where confidence comes from? Most people think that confidence comes from achieving a certain result, or that they won't be able to do something until they have confidence in themselves. That's not how confidence works. Tune in to discover the 4 Cs of creating confidence and how to apply them to your journey with food and your body. I share how I've applied these 4 Cs in my own journey to develop confidence on my triathlon bike and give you practical tips to apply to any area of life where you want to become more confident. Episodes referenced: The Power of the Pause Learn to Work with Your Nervous System Do you have a plan for what to do after a binge? Would you like to develop more confidence in what to do during those moments? Get your plan here: www.janepilger.com/after Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 12, 2024

Do you have times in your life when you have a big event coming up and you know that your brain is likely to offer up some less than helpful advice for you? Do you find yourself wishing you could just stop feeling that way during those times? Whether it's a family gathering, a work deadline, an upcoming trip, or in my case an upcoming triathlon, your brain is going to have some familiar patterns of thinking and behaving when times get stressful. Tune in to the podcast today to discover one of the most helpful things you can say to yourself during any stressful situation, or any time where your brain is acting in a way you might not prefer. This simple sentence can have huge impacts in your life. Episode referenced: Permission to Be Human Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 5, 2024

Have you ever wondered if you are a binge eater? It's a question I get quite a bit. Whether you know for sure you are a binge eater or if you are curious if what you do with food is would be considered binge eating, there is something in this episode for you. Tune in to discover what your thoughts are about being a binge eater and what is more important than any label or distinction. Get curious about the energy behind your eating behavior and see if you can tune in and connect with the part of you that wants to binge or eat in secret sometimes. Episode Referenced: Getting to Know the Part That Wants to Binge Resource: What is Binge Eating? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 29, 2024

Chances are that you are very familiar with the concept of the downward spiral - especially as it relates to binge eating or feeling out of control around food sometimes. Many people think that once they start binge eating they can't stop for days, weeks or even months. This is a downward spiral. It feels easy to get on and hard to get off. Did you know that there is such a thing as an upward spiral? Tune in to find out more about what an upward spiral is and how to shift from a downward spiral to an upward spiral with one simple but powerful question. This concept comes from the book Body Kindness by Rebecca Scritchfield. I highly recommend it! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 22, 2024

Do you beat yourself up and blame yourself when you make a mistake at work or when you binge eat, emotionally eat, or compulsively overeat? If you do, you're not alone. And, chances are, this is keeping you in the cycle of making more mistakes or eating more food than you would prefer. Join me as I share a powerful concept that you can apply to yourself and others around mistakes or food choices. I share some personal stories and practical tips for how you can respond to mistakes and food choices in a way that will help you learn, adapt and grow towards the created future you want for yourself. Previous episodes referenced: The Best Way to Change Your Internal Dialogue What Future Are You Creating For Yourself? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 15, 2024

How often do you think about your future? For the vast majority of us, your future is coming, no matter what. The question becomes - what type of future are you creating for yourself? There are two types of futures: the default future and the created future. Join me as we explore the difference between the default future and the created future. Discover the primary excuses that keep us in the default future and how to overcome them. Gain practical tips on how to envision a created future for yourself. Start thinking about your future today. What you do today and how you show up today is a seed that gets planted for tomorrow. You don't have to be perfect, but if you don't take steps to change what isn't working in your life you will continue to create more of it. If you want to support in envisioning a created future or stepping away from a default future, let's chat . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 8, 2024

Are you limiting yourself in life because you don't have the results you want yet? Is it possible to lessen your focus on results and increase your focus on experiences and memories? Join me this week as I reflect on my recent experience at the Eugene Marathon and what I learned from it. You'll get to hear all about the race as I share my experience and my personal takeaways. I also offer some questions and insights for you to consider for your own journey with food and your body. Previous Episodes Referenced: Quitting Ahead of Time Acceptance vs Resistance Want to see a compelling photo of the finish line of this race? Click here to see that magic moment and subscribe to the newsletter to make sure you don't miss the support, tools and resources to help you find peace and ease with food. Tune in to discover why that finish line moment was more important than any time, pace, or goal. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 1, 2024

I was recently asked this question: "What was the biggest change for you that allowed you to go from someone who binges to someone who doesn't do that anymore?" Tune in today as I share the immediate answer that came to me in the moment - the 4 things that have changed my relationship with food. After further reflection, I've determined that it comes down to three simple yet powerful words: Connection, Compassion, and Curiosity. I share what each of these has looked like in my own journey and ask you to explore how they are showing up in your relationship with food. Podcast episodes referenced: Learn to Work With Your Nervous System Expand Your Emotional Capacity Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 24, 2024

This is the second podcast in a two-part series inspired by my training for an upcoming marathon. Last week we talked about the discomfort that arises when you are working towards a goal that you have never accomplished before. This week we are looking into the ways that you can respond to the discomfort that arises in those moments when you want to eat a lot of food and how you can support yourself through it. There are some surprising ways that you might be making that discomfort much worse than it needs to be. Tune in to discover strategies that you can implement for any areas of discomfort in your life as you pursue new goals and dreams. Additional Resources Referenced: This episode is part one of this series: Quitting Ahead of Time This episode was inspired by the exact same race one year ago: What Do You Do When Things Get Hard? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 17, 2024

This week's episode is inspired by my current goal of qualifying for the Boston Marathon. When you have a big goal, something that you really want for yourself - one of the most important questions is whether or not you believe it is possible. Do you believe it is possible for you to stop binge eating? Do you believe it's possible for you to become a calm, connected and peaceful eater? If not, why? If you don't believe in yourself you just might find yourself quitting ahead of time. Tune in to discover how to hold belief for something you've never been able to accomplish before. Don't give up on your dream because you can absolutely find peace and ease with food - no matter how long you've been struggling. Other podcast episodes referenced: When Things Don't Go According to Plan How to Respond to "I Can't Handle This" Your Identity as an Eater Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 10, 2024

Have you ever thought to yourself that binge eating is comfortable? That you eat to bring yourself comfort? This is a very common thought process and in some ways it's true. There are some components of binge eating that provide comfort or relief - if that wasn't true you wouldn't binge. But is it really comfortable, or is it just familiar? Tune in to explore the difference between comfort and familiarity and discover how to tell yourself the truth about what your eating behaviors provide you. There is a surprising truth in all of this that just might help you see things in a new way so that you can choose a different response for yourself in the moment that matters most. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 3, 2024

I'm always looking for stories of inspiration and transformation and sometimes I find them in surprising places. I just finished watching a season of the TV show Survivor and found a lot of inspiration from several participants on the show. If you're familiar with the show you might be surprised to hear the source of my inspiration. If you aren't familiar with it - I give you enough context to be able to gain your own insights without needing to watch it for yourself (and there are some spoilers if you happen to be watching it). Tune in to find out what inspired me, how you can apply these stories of transformation to yourself, and discover your own sources of inspiration and motivation. They are all around you, waiting to be found. Other episodes referenced in this podcast: Your Identity as an Eater How to Respond to "I Can't Handle This” Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 27, 2024

Do you know the words that float through your mind right before a binge? It's likely that they are some version of "I can't...". I can't count how many times I binged, truly believing that I couldn't handle the feeling in my body. (Notice what I did there starting that sentence with I can't...!) Today, we are diving into this topic. How do you figure out what is going through your mind before a binge? For many people, there is nothing there - just a compulsion to get the food. Tune in to discover how to gain awareness of the words that send you to the food and how to create a new response for yourself. Discover four key steps to going from someone who thinks they can't handle it to someone who is willing to get curious, shift their perspective, and get clear on what is really holding them back. This episode has the potential to transform the way you think about yourself. Podcast episode referenced: What Comes After Awareness? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 20, 2024

Have you ever wondered how being sick impacts binge eating? I've been ill for the past week, so I've been reflecting on this question. Tune in to find out how illness impacts binge eating. Whether you are currently sick or not, you will discover questions that you can explore to uncover your own patterns around how you honor your needs and how that impacts your eating. I share my own experience of being sick, how it impacts my eating - and how I am adapting and adjusting to a situation that nobody ever plans for. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 13, 2024

Are you concerned about your child's relationship with food and their body? Not sure what to do or what to say? Tune in for some guidance and suggestions on what to do and what not to do. If you don't have children yourself but have children in your life, this episode will provide powerful insights for you, including surprising information about the times in a person's life when disordered eating is most likely to occur. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 6, 2024

You probably haven't heard much about the concept of attunement as it relates to binge eating. It's not something that many people talk about, but it's a key factor in overcoming binge eating. Tune in to discover what attunement is, why it's important in changing your relationship with food, and how you can create harmony with yourself – even the parts of you that you have rejected for so long. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 28, 2024

Many people understand that food restriction is one of the primary causes of the binge-restrict cycle, but they don't understand all of the ways it shows up and how it impacts the body, both physically and mentally. Tune in as I explore restriction – physical, mental, and unintentional. Discover the effects of food deprivation and restriction on the brain, as well as how you can become aware of the restriction in your life so you can stop restricting food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 21, 2024

What do you think when you hear the term self-love? In today's episode, I explore a unique perspective on the importance of self-love and building a relationship with yourself on your journey with food. Your relationship with yourself is the most important relationship you have. Tune in to discover how to start to love yourself and cultivate, nurture, and support your relationship with yourself – it will have a compound effect on every other relationship in your life. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 14, 2024

Food and body image issues in women and men can negatively impact romantic relationships. When you don't feel good about what you've eaten or the way your body looks, you might want to disconnect from yourself and your partner. But do you really understand the ways that binge eating impacts your relationships? This Valentine's Day, I dive into one of my lowest binge moments and how to improve romantic relationships, no matter how much you've eaten or how you feel in your body. If you want to know the primary reason you feel out of control around food sometimes, take this quiz to find out and get three steps you can take today. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 7, 2024

Last week, I taught a live workshop called “How to Stop Hating Yourself After a Binge”. During the workshop, I delved into some simple yet impactful cognitive science to help you understand the way your brain functions so you can start working in yourself instead of against yourself. In today's episode, I share the “flip your lid” brain model of how the brain works when it perceives a threat, and one simple strategy to use when that happens. If you've ever “flipped your lid” and wondered what happened, you'll have a clear picture of what takes place in the brain during those moments after this episode. If you love learning about the brain, understanding your overeating psychology and behavioral patterns with food, and figuring out how to respond to yourself in supportive ways, this episode is for you. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 31, 2024

I often say that awareness is the first step to change: you can't change what you aren't aware of. While it is an important first step, awareness alone won’t show you how to change your life. Tune in to discover the 5 steps to change yourself in a way that you can sustain. Step 1 is awareness, but on your journey to unwinding your binge eating, you will encounter all 5 steps. In this episode, I will help you uncover which step you are on and how to change your life when you feel stuck there so that you can create peace with food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 24, 2024

Many people think that the solution to the restrict-binge cycle is found in changing what, when, and how much you eat. I think this approach doesn't get to the root of the problem. I believe your binges are like the warning lights on a dashboard. They tell you that there is something going on underneath the hood. The answer doesn't lie in trying to change the lights – we want to get under the hood and figure out why the lights are coming on in the first place. Tune in and start to get curious about your own warning signs and how to avoid binge eating by getting to its root cause. Ask yourself, “Why am I eating so much all of a sudden?” rather than focusing on food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 17, 2024

Tune in to this week's episode to explore the various ways that binge eating might be making your life small. You may or may not be aware of the cost of this decision, and you may not even realize that it is a decision. Discover many examples of how this shows up for people and see if you can identify any patterns for yourself. Learn why we make our lives small, how it makes sense, and what you need to do if you decide that you want to start living a bigger life. It all comes down to one word and two concepts. Listen in to learn what they are. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 10, 2024

This week we are diving into a topic that people of every shape and size have experienced: feeling fat. What does it mean to feel fat? Is fat a feeling (outside of feeling full and a bloated stomach)? What do you notice around your own experience of feeling fat? Join me as we explore these questions and more. We’ll also get an inside look at body image in women specifically, discussing several women’s experiences of feeling fat and what they are doing to overcome the messages we have received about our worth, value, and acceptability in relation to the size of our bodies. Tune in today for insightful questions that you can ask yourself to start unpacking your own beliefs about the size of your body and your worthiness. This is an episode you may want to return to often as you start to get curious about what you want to believe about your body, and all bodies. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 3, 2024

It's the start of a New Year and many people are committed to changing their bodies. This week, I have a special guest on the show to talk about body image for women. Judith Gaton brings a refreshing perspective to the conversation around body image and self-acceptance in this insightful interview. She emphasizes the importance of breaking free from societal expectations and the unrealistic goal of sustained self-love. Judith introduces the practical Triple-A Framework (Awareness, Acknowledgment, Acceptance), guiding individuals to reconnect with their bodies after what might have been years of neglect. Throughout the interview, Judith encourages women to move beyond the dichotomy of either hating or loving their bodies. Instead, she advocates for embracing the journey of self-discovery and kindness, acknowledging that sustained self-love might not be an immediate or realistic goal for everyone. Her approach challenges the conventional narrative surrounding body image women face, promoting a nuanced understanding that aligns with the complexities of individual experiences. This is an episode you won't want to miss! Find out more about Judith here and check out her Style Masterclass Podcast . Follow her on Instagram . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 27, 2023

The New Year is right around the corner. Avoid the trap that most people fall into as they approach a new year and set yourself up for success. Find out what the trap is, how to avoid it, and how to use your awareness and past efforts to come up with New Year’s resolutions unique to you and your needs. Listen now and let go of perfectionism to set yourself up for an impactful year to come. If you would like to download the 8 reasons why you binge and what to do about it, visit janepilger.com/why . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 20, 2023

Do you have a hard time forgiving yourself after a binge or eating more than you might prefer? Do you often think that you are bad, wrong or broken because of the way you behave around food sometimes? What if I told you that forgiveness isn't necessary? You don't need to be forgiven because you haven't done anything wrong. What you do with food makes sense. You don't need forgiveness. You need understanding. From this place, you can truly make the shifts to become a peaceful eater. Tune in to find out if you are willing to drop the idea that you need to be forgiven when you eat a lot of food. If you want to understand the 8 reasons why you binge or feel out of control with food sometimes and how to stop, check out Episode 2 and Episode 3 of the podcast for a summary. The following 8 episodes are a deep dive into each reason and the corresponding solution. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 13, 2023

In my quest for more joy, presence, and connection this holiday season I have been watching more Christmas movies on Hulu and Netflix. This week's episode is inspired by the Netflix movie Jingle Jangle. I was so moved by the message of this movie that I wanted to share it here on the podcast (without any spoilers!). Join me in reflecting on your dreams, awakening dormant aspirations, and embracing the power of belief, just like the characters in this movie. If you’re feeling unsure of what to do when you don't believe in yourself, you will want to listen to this episode and reignite the spark of belief in what is possible for you. Whether it's food freedom or another dream, there are key lessons in this movie that will inspire you to go and achieve your dreams.Discover the #1 reason for your binge eating and what to do about it at janepilger.com/quiz . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 6, 2023

This week we are exploring the importance of recognizing incremental progress on your journey to food freedom. I draw parallels from my current personal journey of recovering from a severe ankle injury during the Ironman World Championships. Join me as I reflect on insights from The Gap and the Gain by Benjamin Hardy and Dan Sullivan , emphasizing a mental shift from fixating on the daunting gap between where we are and where we want to be to celebrating the gain and the strides we make on our journey. Drawing parallels between physical recovery and our relationship with food, I discuss how important it is to celebrate all wins, big or small. From navigating pain during physical therapy to dealing with discomfort in changing eating habits, we uncover the truth that healing is not a linear process. Join me in understanding the significance of any progress on the path to food freedom and overall well-being as I’m reminded that it's the journey, not the destination, that makes the process meaningful. To hear the full story of my ankle injury during the Ironman World Championships, tune into Episode 51 . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 29, 2023

Join me this week as I reflect on the 5 keys present in any steps to reach your goal. It has been one year of podcasting and I can see how clearly these 5 keys have shown up in the results that I have created. The 5 motivational factors to help you achieve goals are commitment, consistency, courage, curiosity, and celebration. In this episode, I review each key and reflect on how I have applied it in my podcasting journey while encouraging you to apply it on your own journey towards any goals you have. If you have suggestions of topics you'd like to hear about on the podcast, I'd love to hear from you – email me at hello@janepilger.com . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 22, 2023

The holidays can be challenging for many different reasons, especially for people who struggle with food. I have 3 simple but powerful keys for you to overcome any obstacle you might face this holiday season. Tune in to discover the 3 keys, including a fun strategy that will help you turn that situation that you used to dread into something you want to happen. Tune in to find out more and have a completely different experience of the holidays this year. Get your Breakthrough Bingo card at janepilger.com/bingo Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 15, 2023

You may have heard that restriction is one of the causes of binge eating. Did you know that there are different types of restriction? Today on the podcast we will explore physical and mental restriction, as well as a concept that many people have never heard of but fall into often – unintentional restriction. Explore the concept of unintentional food restriction and its impact on your relationship with food and the binge-restrict cycle. Discover what unintentional restriction is, why it happens, and how to stop restricting food, unintentionally or otherwise. Understanding this concept could change everything for you. Check out the episodes referred to in this podcast: Episode 2 – Why Do I Binge? Episode 3 – How Do I Stop Binge Eating? Episode 5 – Remove Restrictions Episode 9 – Develop Two-Way Trust On the road to unwinding your binge eating, you will still binge sometimes. What happens next is everything. If you don't have a PLAN and a PROCESS for your journey, get mine here at janepilger.com/after . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 8, 2023

Join me for an inside perspective from my best friend, Corinne Crabtree , as we explore my experience of the binge eating recovery process. Hear personal stories that I rarely share with anyone, and get a real look at what the road to recovery from binge eating looks like. Delve into a personal account of healing, resilience, and overcoming shame. Discover valuable insights on embracing progress and the path to wholeness. If you want to know what the journey to healing from binge eating really looks like, you won't want to miss this episode. Check out the episode I reference in this podcast: Episode 15 – A Candid Conversation With My Husband Discover the #1 reason behind your binge eating and what to do about it at janepilger.com/quiz . *Please pardon the sound in this episode, we had some mic issues. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 1, 2023

Are you tired of falling into the same cycle of binge eating, feeling defeated by that persistent thought, “I've already blown it”? In this episode, I explore overcoming black-and-white thinking, diet mentality, perfectionism, and otheer self-destructive mindsets. Discover how self-compassion, awareness, and a unique approach can help you rewrite the narrative, reclaim your relationship with food, and finally find lasting freedom from binge eating. Don't miss this episode – it's your opportunity to silence the inner critic and empower your journey towards a more peaceful relationship with food. Check out the other episodes mentioned in this podcast: Episode 29 – How Perfectionism Perpetuates Binge Eating Episode 2 – Why Do I Binge? Episode 3 – How Do I Stop Binge Eating? Episode 5 – Remove Restrictions Episode 38 – The Power of the Pause Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 25, 2023

Join me on my journey of courage and resilience at the Ironman World Championships in Kona, Hawaii. The day didn't end at all how I expected. Join me as I explore how unexpected setbacks can become the biggest opportunities for growth and self-discovery. Learn to listen to your body and discover how embracing adversity can ultimately lead to strength and personal empowerment. This episode will inspire you to overcome life's challenges and keep moving forward on your own extraordinary journey. If you want personalized guidance and support, or if you want to cultivate a new relationship with yourself and with food, coaching, connection, and change are waiting for you. Find out more at janepilger.com/cultivate . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 18, 2023

Does the thought of the upcoming holiday season fill you with stress, anxiety, or dread? Do you find that your binges increase during the holidays when food is everywhere and tensions are high? Tune in to this episode as we navigate the challenges of the holiday season and discover how to create a mindful and joyful experience. Explore the power of setting intentions, making conscious choices, and transforming your relationship with food. Receive powerful questions you can ask yourself to guide you in all of your decisions around the holidays. Get ready to embrace a holiday season filled with peace, joy, and self-empowerment. Tune in now! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 11, 2023

Are you overwhelmed by the prospect of preparing for life's major events? Whether it's a dream vacation, a significant life milestone, or an adventure that disrupts your daily routine, the stress can be real. Join me in this special episode, created in preparation for my participation in the Hawaii Ironman World Championships. I'll share my top tips and foundational practices for mastering your anxiety about upcoming events. Discover the significance of viewing your event through a wide lens, considering every phase and setting intentions that resonate with your deepest desires and values. Learn how to confidently navigate obstacles with courage, infuse every moment with connection, and gracefully ease back into your routine to minimize post-event blues. This episode isn't just a one-time listen – it's a resource you can revisit time and time again as you prepare for your own significant events. Discover how implementing these strategies can truly transform your experience leading up to, during, and after your event. Don't miss out on this opportunity to elevate your event preparation game!Rediscover the magic of the holidays and find true lasting peace with food. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Oct 4, 2023

Have you ever found yourself saying, “I could never do that”? In this episode, I explore how this statement might be keeping you from achieving what could truly be possible for you. Join me as I delve into the extraordinary power of possibility and self-belief. Discover how to break free from the “I could never” mindset, stop limiting beliefs from preventing you from achieving your goals, and open the door to your dreams. I'll share inspiring stories, including conquering the impossible, like the Hawaii Ironman, and guide you on a journey of self-discovery and transformation. Don't miss this empowering episode that will show you how to believe in yourself more than ever. Tune in now!Discover the #1 reason why you binge eat and what to do about it at janepilger.com/quiz . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 27, 2023

In this episode I give you an inside peak into my journey through the intricate relationship between athletic performance and food. I share my own experiences and insights, highlighting the pivotal role food played in my athletic journey. Discover the power of listening to your body, letting go of comparisons, and finding a balance between fuel and pleasure. Whether you're an athlete or simply curious about the connection between nutrition and performance, this episode offers valuable wisdom to enhance your athletic endeavors and foster a healthier relationship with food. Join me for an empowering conversation that could transform your approach to both athleticism and nourishment. If you want to learn more about my journey to becoming an athlete, but sure to check out Episode 46 . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 20, 2023

In this episode of Binge Eating Breakthrough, you'll hear my personal journey from a non-athlete to a competitive triathlete. Discover how I overcame fear, faced body image struggles head-on, and embraced the power of adventure and growth. Whether you're an aspiring athlete or seeking personal transformation, this candid exploration will inspire you to take your own unique path toward self-discovery. Tune in now for an inspiring conversation! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 13, 2023

Let go of judgment as we uncover the hidden truths about binge eating and out-of-control eating in this episode. Rather than focusing on how to change self-sabotaging behavior, ponder the root cause of the behavior.Join us as we delve deep into the compassionate perspective that separates behavior from intention. Learn why you might be asking, “Why would I want to do something that makes me feel awful?” Explore the powerful role of shame, judgment, and the protective mechanisms behind your relationship with food. Discover how curiosity can unlock the path to healing and transformation.If you've ever struggled with food, this episode is a must-listen. Press play and start your journey to understanding and freedom.Be sure to check out the Binge Breakthrough Blueprint to create your customized blueprint to create peace with food at janepilger.com/blueprint . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Sep 6, 2023

This episode was inspired by someone I spoke to at my virtual event, where I went through a visualization exercise to imagine that it was the holidays and the obstacles or food challenges they might face. She shared with me that she would never eat foods she deemed bad or forbidden in front of other people - at a party, out to eat or at a family gathering. She would only eat them in secret. Virtuous eating is the feeling that a person is being immoral, bad, or wrong when they eat certain foods. Do you feel this way? Here’s some takeaways from this episode: Even though we are eating in secret and hiding from others judging us, what we are really doing is judging ourselves. Judgment and shame are the very two things that keep us in the cycle of feeling out of control around food. It's important to know in what ways our behaviors serve us and in what ways they hinder us. If we can look at it with curiosity, then we can decide if we want to change something. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 30, 2023

In this episode, I will share stories with you about my most recent triathlon and how it relates to my journey with food and recovery from binge eating disorder. I will talk about the importance of knowing your patterns and tracking your progress along the way. Here are some takeaways from this episode: I track my progress by writing a report about my race. I reflect on what went well, what I would do differently, ideas and suggestions for the next race, and reminders for if I do the race again in the future - course specifics, places we ate, etc. Listening to your body and knowing when to push through and when to stop is important. A concept I love to teach is resilience - becoming stronger through our struggles and challenges. In future episodes, I will share my journey to becoming an athlete - stay tuned for those in a few weeks! Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 23, 2023

Today, I want to talk about a sentence I hear a lot: I want to eat whatever I want, whenever I want. I think it means different things to different people. No matter how you interpret this sentence, I trust that this episode will be eye-opening and provide you with some perspectives and some questions you may not have considered before. Remember, we want to increase our awareness. You can't change what you aren't aware of and judgment will always keep you stuck in the cycle. So stay open, stay curious, and let's dive in!Here are some takeaways from this episode: If you can just get curious about what the following key questions mean to you, you will open up a lot for yourself: What do I really want when I think of fixing my relationship with food? If I could somehow erase all of the outside influences that have told me how to behave and what to do, what would I choose for myself? In what ways are my food wants overlooking other wants I have in life? In what ways might what I want for myself as it relates to food be rooted in fantasy and not reality? You get to decide what a good relationship with food looks like for you. Yes, it can get complicated by society, the messages we have received, our own nervous systems, our emotional capacity, and more, but you really do have a choice. If you want to know the primary reason you feel out of control around food sometimes take this quiz to find out why, and get 3 steps you can take today to begin to change. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 16, 2023

This episode was inspired by a recent conversation with someone who attended the virtual event. She said, “I know you talk about the importance of removing restriction, but what is the difference between restriction and healthy discipline?” I wouldn’t normally use the term “healthy discipline”, but since she asked it this way, I figured many other people have this question and I wanted to address it here on the podcast. Here are some takeaways from this episode: We can look at healthy discipline in two ways: one that comes from rigidity and control or the second way as a type of discipline that comes from a place of nurturing and support. Think about WHY you make the choices that you do around food. When I say remove restrictions, that does not mean remove the idea of making empowered choices that are nurturing and supportive to you - both physically and mentally. Discover your personal blueprint to create lasting trust and peace with food: www.janepilger.com/blueprint Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 9, 2023

Did you know there is a sweet spot when it comes to growth? That’s your growth edge (also known as the growing edge). It's that just-right place where the discomfort is there, but you are willing to experience it because you know what is waiting for you on the other side. Here are some takeaways from this episode: The growth edge sits between letting the brain do what it’s always done (i.e. seeking pleasure and avoiding pain while using as little energy as possible) and setting very high, very unrealistic expectations for yourself, then getting frustrated when you don't do anything. Discomfort is required for growth, and finding your edge is a matter of finding just the right amount of discomfort that will keep you in action. Each of us will have a different growth edge – and it will change based upon the area where you are trying to grow or improve. Be willing to experiment to find your edge. In the moments when you recognize you are there – when your brain thinks you can't or you just don't want to – ask yourself, “what can I do?” Listen for the answer and take action, whatever answer you get. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Aug 2, 2023

If “should” is a word you use to talk to yourself, this episode is for you. Many of us use “should” when we talk to ourselves. After listening to this episode, you can decide whether it’s a word you would like to continue to use or not. Here are this episode’s takeaways: Telling yourself you should be doing more or being more leaves you feeling like you aren't enough as you are. Focus on accepting your experience rather than forcing yourself to have a different one – get curious about what it has to teach you. When we say we should do something, we are reinforcing the idea that we are not doing the thing we think we should be doing. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 26, 2023

Have you ever wondered whether or not you would still binge if you paused before you started eating? If so, this episode is for you. Taking a pause is important because it allows for the logical brain to create an opportunity to respond versus react, which gives you a chance to consider your alternatives. Some takeaways from this episode: We are not pausing so that we won't eat, we are pausing to give ourselves some time and space to consider what we want to do. It’s important to understand how change works. First, we catch ourselves after a binge, then towards the end, then in the middle, then before we go for the food. This journey is about coming back to yourself. Staying connected. Acknowledging that you can't fully disconnect - you will always come back to you and you will be dealing with the consequences, so let's stop pretending they don't exist. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 19, 2023

I f you are someone who has been on the binge-restrict pendulum for a while, with periods of what seems like success followed by periods of out-of-control moments with food, this episode is for you. I'm here to share my own experience with these approaches and why they didn't work for me and the challenges I see with many other people. I want you to be able to find that place where food feels easy and you are able to eat in a way that feels supportive and honoring to your body, mind, and spirit. The problem with eliminating food groups is that it often gives a lot of power to that type of food. If you think that you can't control yourself once you start eating something, chances are you will prove that to be true. When you are empowered, connected, and choosing what feels honoring and supportive, you won't need to disconnect from yourself with food. In the last episode, I talked about the 4 pillars of creating peace with food: Clarity, Connection, Compassion, and Confidence. If your approach isn't cultivating these 4 pillars, chances are you are not on a path that will be sustainable in the long term. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 12, 2023

I'm aware - now what? If you've been listening to this podcast for a while, you know that I often talk about the importance of awareness and how it is the first and most important step to change. If this is your first time listening, please listen to episode 32, which talks about how the brain works. Its primary goal is to seek pleasure, avoid pain, and use as little energy as possible. In order to change your patterns you have to become aware of them first. Noticing our patterns, what we might be thinking in the moments before, during, and after eating, what we are feeling in our body, and the stories we tell ourselves about why we eat the way we do. Some takeaways from this episode: Consider writing in a journal or a phone app your observations of the things you say to yourself. Notice them. Become aware of them. Write them down or say them out loud to somebody else. Once you become aware, you can choose to do something different. It's crucial that you don't judge or shame yourself for what you are thinking, feeling, or doing. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jul 5, 2023

Have you ever wondered what it would be like if you could create peace with food? In this episode, I talk about the four pillars of creating peace with food. This is important because the pillars become the foundation. If your goal is food freedom or being able to eat with ease, there are some components that have to be in place for this goal to be achieved and sustained. Some takeaways from this episode: The four pillars of creating peace with food are clarity, connection, compassion, and confidence. You don't have to be perfect at all of these items. Imagine what might change if you improved even a little bit in each of these four areas. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 28, 2023

Have you ever wished someone would just tell you what to eat? Does it sometimes seem like if you could just find the perfect combination of foods and timing, all of your food struggles would just disappear? But then when someone does tell you what to eat you rebel? I have definitely been there. In this episode, I talk about this paradox and why it is important to listen to and trust yourself. I don't WANT to eat a bunch of food that makes me feel like crap, drains my energy, and takes me away from what is truly important in my life. When we say "I want to eat whatever I want" that is often more of a sign of rebellion. But here is what I do think is a problem - it's seeking outside advice without turning inwards to see if it resonates with you. The body is always communicating with you - the skill is learning how to tune in and respond accordingly. If you want to hear a whole episode about the scale and weighing yourself, you can go back to Episode 19 (what about the scale?) and see what resonates for you. Figuring out what to eat can take experimentation and time but stay connected to what resonates with you rather than only seeking advice and guidance outside of yourself. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 21, 2023

In last week's episode, I talked about how the brain works to give you an understanding of the basics so that you can work with your natural wiring rather than fighting against it or thinking that something is wrong with you when your brain just does what human brains do. If you haven't had a chance to listen, I recommend you do, as these two episodes complement each other quite nicely. This week we will expand on understanding the brain by diving into the power of questions. When your brain isn't in survival mode, it is basically like a computer, always working on finding answers for whatever it believes to be true. Here are some takeaways from this episode: The brain will always look for the negative in a situation, which comes from its #1 job - survival. The brain is always scanning for threats, for what is wrong. If we don't direct our thinking and our attention, it's always going to focus on the faults, on the ways we aren't making progress. It’s very important to ask your brain very powerful questions because if you ask your brain a question, it will go to work to answer it. Your brain doesn't care if it's a useful question or whether it is helpful or harmful to you. It's like a computer - give it a question, and it will give you an answer. There is a very good reason why you binge, and you can use the power of questions to help you get out of shame and judgment and into curiosity and compassion so that you can understand yourself and your behavior. I have created a download for you with all of these questions so you can have them for yourself when needed. You can get your list of powerful questions at www.janepilger.com/questions . Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 15, 2023

In this episode, I discuss how to understand your brain. My goal is to give you a basic understanding of how the brain works. Understanding how your brain works will help you learn how to make real changes in your eating habits and all areas of your life. Here are some takeaways from this episode: One of the primary functions of the brain is survival, and if it senses a threat in any way (real or perceived), it will always focus on survival, constantly scanning for danger. If you've been on a lot of diets in the past (as many of us have), your brain may sense that your attempts to change or limit your food may result in starvation and will see this as a threat, which is why it is hard for you to change your eating habits. There’s also the thinking part of the brain that we can use to our advantage to grow and evolve. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jun 7, 2023

Observing your thoughts is such an important part of the process of change. If you've been listening to the podcast for a while, you have heard me say many times that awareness is the first step of change, and “becoming the observer” is a good way to become aware. There is a lot that goes on inside your body that you aren’t aware of. Here are some takeaways from this episode: Having experiences where it feels like you are at the mercy of something outside of yourself that just compels you to eat, but you really aren't even sure of what is happening in your mind and body is normal. When this happens you are on autopilot. You are pretty much at the effect of whatever is going on, without even realizing it. Notice your patterns. Start to get curious about what is happening in your body when you notice that compulsive desire to eat a lot of food in a short period of time. Analyze personal observations of your own thoughts, feelings, and behavior. As you start to become more aware of what is happening to you in the moments of eating, it's important not to judge yourself. Remember, shame and judgment are the main reason why people binge and what will keep you stuck. If you want to get answers to “Why do I binge?” and other key questions, take this quiz and get the answers and 3 steps you can take right away to begin to change. Thank you for listening to The Binge Breakthrough Podcast – your personal guide to breaking through the barriers that keep you stuck in the cycle of binge eating, compulsive overeating, or emotional eating. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 31, 2023

In this episode, we explore my story about why I chose to keep my secret eating habits hidden from my husband until after we were married. Secret eating is a common struggle, and it's understandable to feel hesitant about sharing this part of yourself with someone else. If you've never discussed your secret eating with anyone before, I want to provide you with valuable insights to consider as you navigate the decision of whether or not to open up. Throughout this episode, I aim to equip you with practical tools to facilitate the process of talking to your loved ones about your secret eating. Here are a few key takeaways: Evaluate your reasons for sharing: It's crucial to identify whether your motivation to reveal your secret eating is strong and meaningful to you. Take the time to understand your own reasons and ensure that you genuinely resonate with them. Choose your confidant wisely: Decide who you feel comfortable sharing your secret with and why you specifically want to confide in them. Selecting the right person can make a significant difference in your journey toward breaking free from shame and developing a fresh perspective on your eating habits. The power of sharing: Several of my clients have experienced a profound shift in their relationship with food by openly discussing their binging struggles with loved ones. Sharing their experiences helped remove the weight of shame, enabling them to gain new insights and perspectives on their behavior. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 24, 2023

The topic of perfection for this week’s episode was inspired by my recent guest podcast interview on Side Gig School, where I spoke about how perfectionism showed up for me when I was first certified as a coach and wanted to start my business. Last year, I did a masterclass on how perfectionism perpetuates binge eating, and this topic resonated so much with my attendees, who struggled with their relationship with food. In this episode, I talk about perfection and the four steps on how to overcome perfectionism that perpetuates binge eating. Here are a few takeaways from this episode: Perfectionists tend to achieve LESS and stress MORE than regular high achievers. Use the power of your BRAIN to notice and shift your default pattern of thinking. Perfectionism may be one key component keeping you stuck in the cycle of binging. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 17, 2023

This episode is inspired by a recent experience that I had while doing a half-marathon. In this episode, we will be expanding on what I talked about in Episode 24 about your identity as an eater. We talk about what happens when things get hard. On our journey through life, we are going to have obstacles and challenges. Things will not always go the way we want them to. So the question is - what do you do when that happens? Here are a few takeaways from this episode: Thinking that we need everything to be in control is an attempt at protecting ourselves. There are many things we can't control - but one thing we can always control is our reaction to any circumstance. How we show up and who we are in the face of whatever happens in our lives. The way you think about your urges and the way you relate to them is everything. If you can shift one thing - see your urges as a challenge, as the opportunity for growth and new pathways. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 10, 2023

As I record this episode, it is my 22nd wedding anniversary. As I reflect on what this day means to me, I thought it would be a great way to introduce how to handle milestone dates or anniversaries. Every year is full of milestone dates that have different meanings to each of us. For some people, looking at milestone dates and anniversaries can be very powerful and feel expansive, and for others it can be a very challenging time. Here are a few takeaways from this episode: Most of our pain and suffering come from a place of insufficiency. Thinking it's not good enough or you didn’t do enough. You will know if you are in lack and insufficiency based on how it feels. Decide ahead of time how you want to feel, and be intentional to create an experience from a place of sufficiency and enoughness. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

May 3, 2023

If you've been listening to this podcast for a while and you've thought to yourself, I wonder what it would be like to work with Jane on my eating challenges, then this episode for you! In this episode I share a bit about what it's like to work with a coach, more specifically what it's like to work with me. I know many of you might be feeling reluctant to talk about your eating challenges because you feel shame or judgment, but it doesn’t have to be this way. You can cultivate a new relationship with yourself and with food. Here are some takeaways from this episode: One of the primary benefits of coaching is to become aware of certain patterns of thinking that you may not have even realized, which I can help you with in our first coaching session together. Coaching with me can help you understand your patterns of behavior to go along with your awareness, which sets you up for the possibility of true, lasting, impactful and sustainable change. To find out more about working with me visit https://www.janepilger.com/work-with-me Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 26, 2023

In this week’s episode, we're talking about a topic that can truly impact whether you are creating success for yourself or whether you are unintentionally keeping yourself in the patterns of eating you are so desperate to get out of. In this episode we explore the question - how do you measure progress? If you are listening to this podcast, I am going to assume that you have some patterns around food that you would like to change like stopping binge eating or feeling out of control around food. Some takeaways from this episode: As you develop new patterns and new relationships, some of the old patterns will want to resurface sometimes. This is totally normal and is just how change works. The ultimate progress is shifting how you see yourself as an eater. It's a new relationship with yourself and with food. So, evaluate your progress in that area - look at the relationship. The other area where you might want to measure progress is the scale. You can listen to Episode 19 for my thoughts about the scale as a measure of progress and how to decide if it is a helpful tool for you. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 19, 2023

In this episode, I speak about your identity as an eater-why it is important, how you see yourself, and knowing what type of identity you want to have so that you can become someone new. Get ready for a new perspective that will help you move forward toward your goals of being the person you wish to become. Here are a few takeaways from this episode: Most of the world has it wrong - they focus on what to do first - eat this, don't eat that. If that worked - we wouldn't need this podcast. Instead, you create your identity with your mind. Who do you want to become? If you don't create a new identity, you will keep repeating your past behaviors. If you want to become someone new, this starts with who you are being, not what you are doing. It's about a relationship - your relationship with food and your relationship with yourself. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 12, 2023

Today I answer a question I get a lot - what is the difference between binging and overeating? I am not a medical professional, and this is not medical advice. If you feel like what you are doing with food is extremely detrimental to your mental or physical health, I encourage you to seek advice from a medical professional. What I share on my podcast is my own perspective and is based upon my personal experience as well as that of helping many others. If, after listening to this podcast, you want to get more into specific definitions, diagnoses, and more, the internet will provide no shortage of information for you to learn more. Here are a few takeaways from today’s episode: Binges can look very different for different people. Binges can be as short as a handful of minutes, and they can also last for hours or off and on for days or longer. One of the other hallmarks of a binge is the feeling of being unable to stop. It feels like you are out of control and is often a dissociative experience where you may not even remember the act of eating itself. If you purge, I encourage you to reach out for support. Especially if you purge through vomiting and have been doing this for an extended period of time, there are very real physical health consequences to your mouth and to your GI tract. These are often unseen but can have a lasting and very serious impact. I know it can be hard to talk to someone about binging and especially purging. Do your research and make sure that you are talking to someone who can support you in a compassionate way. What is overeating? It can show up as eating beyond what your body needs. Overeating can be a lot of food, either because there is simply a lot to choose from or it tastes good, and you don't want to stop. You also may think that you only get this once a year, so they might as well eat what they can like on Thanksgiving. That feeling at the end of the meal when you know you are a bit more full than you would like - that's an overeat. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Apr 5, 2023

In this episode I talk about a common struggle of women who feel confused and conflicted about their relationship with food. I had a conversation with a potential client who summed up this struggle perfectly with the statement, "I feel so confused and conflicted." There are two approaches that women often take when it comes to their relationship with food. The first approach involves dieting, which usually comes from a place of hating one's body and thinking it needs to be smaller. This is a common struggle among women who want to lose weight or have tried dieting but have yet to find lasting success. The second approach is the anti-diet movement, which involves eating anything and everything one desires and conveying that wanting something different for one's body is wrong. Both approaches involve giving the middle finger to something - either the body or the diet industry. This judgmental approach is not conducive to lasting change and often leads to disconnection from the physical body. Instead, I encourage you to take a more compassionate approach to your body and focus on physical and emotional health. The body positivity movement has important messages about loving and caring for one's body but also cautions against any approach that involves judging oneself or others. Ultimately, I encourage you, my listener, to find a balance between caring for your bodies and finding confidence in who they are as whole beings. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 29, 2023

Does it ever feel like there are multiple versions of you? Like you have a part of yourself that really wants to eat in a way that is nourishing or feels good in your body, and then you have a part of you that doesn't care in the moment and wants to escape into food? Have you found yourself in the middle of a binge telling yourself that you will feel terrible later or you will regret this, but at that moment, you don't care? That part of you that wants to binge is way louder and way more convincing than the part that knows there will be consequences to this behavior. There is nothing wrong with you. We all have different parts. I am not a licensed therapist or an expert in this field. This is not medical advice. If it feels like you experience something more extreme as it relates to your experience of yourself showing up in different ways sometimes, please seek professional guidance and support. In this episode, we talk about this topic because any of us who binge or struggle with feeling out of control around food sometimes have a part of us that wants to binge, even while there is another part that doesn't. You are not alone. This is normal. Here are a few takeaways from this episode: Think about when you started binging or feeling out of control around food. What do you suppose you needed at that time? We think that if we just put that part of us in the closet and try to pretend it doesn't exist that it will just go away. But that's not how it works. We must bring it out of the closet and get curious about it. Learn how to stop fighting with the part of you that binges. Bring awareness to it by taking it out of the closet, getting curious about it, understanding it, and seeing how you can address its needs in a way that is more honoring and nourishing for yourself - both physically and emotionally. Learn how to find ways to honor and nourish yourself and all its parts-even if those are parts of you that you want to hide from. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 22, 2023

I've noticed a common theme with a few of my clients recently, and I have also seen this in myself, so I thought it would be a great topic to talk about on the podcast. Do you ever look at other people and wonder how they are able to do what they do? Do you compare what you are able to do to what someone else is able to do? Do you look at how someone reacts to something and wonder how they can have such a different reaction than you do? In this episode, I help you think about these questions differently than you might have previously. It’s possible that you are a highly sensitive person. Tune in to discover what that means and how to know if you are. A few takeaways: You aren't meant to be like other people. You are meant to be you. You were uniquely wired; the key isn't figuring out how to be like somebody else. The key is figuring out how to work with the way you were uniquely wired and how to best care for yourself. Learn to say no to the things you don't want to do. Set up a healthy perimeter. Learn to work with yourself; you will feel more aligned and at ease. Comparison is not helpful. Trust your body. What may change if you embrace your sensitivity? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 15, 2023

Today's episode builds upon the topic of what you consider success when thinking about the journey with food and your body. We are discussing the scale and answering the question - should I weigh myself? I hear two primary reasons for people wanting to weigh themselves: To keep in check To see if it's working In this episode, we look at each reason in greater detail. I also share some of the thoughts that are common to have when the number has gone up. These thoughts also lead to shame, guilt, frustration, and more. I used to be a person who weighed myself, but only when I wanted to see the number and thought it might be going down. When I look back on it, I was dieting, even though, at the time, I would have assured you that I just liked and preferred healthy food. As I got further in my healing journey and learned about the genuine mind-body connection, I realized that using the scale was taking me away from the ability to trust my body. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 8, 2023

In the last episode , I talked about whether or not it is a good idea to track your binge-free days. I talk about what some people see as success. If you haven’t listened yet, I invite you to check it out if this is something that you currently do or think might be helpful. In today’s podcast I discuss how so many people look back on a previous diet or a previous time in their life where they were making different choices around food and they think that it worked before, so they should just be able to go back to those same choices and have the same "success" they experienced in the past. In this episode, we will go deeper on what “success” means and why you think it might have worked before. How do you define success? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Mar 1, 2023

You may be wondering, "should I track how long it has been since my last binge?" Some people may think it's helpful to watch how many days they are abstinent from binging. I used to track my binge-free days with an app where I tracked statistics, all in some hope that by paying really close attention to everything then I could finally get myself under control and stop binging. I am not going to tell you what you should do, because everyone is different. What worked for me, may not work for you. Today, I invite you to go deeper and show you how to check in with yourself to uncover how tracking your binge-free days may or may not be helpful for you. Here are some key points from this episode: It is most important to become super aware of what you make it mean when you binge. If you have tracked your binge-free days in the past, what happens when you do have a binge? You can change your thoughts about binging. When you change what your thoughts are about binging after a binge-free period, you are more likely to get curious, to figure out what happened, to make a plan for the next time, to try new things, and to keep getting up as many times as it takes. Know your reason and like your reason when you decide whether or not you will track your binge-free days. If you don't like your reason - I invite you to get curious about it. If you could look at it without judgment, would you want to re-evaluate or consider other alternatives? And if the answer is no - that's great too. You always and forever have the right and the agency to make any decisions you want. Just make sure that you are choosing them for you. Not because anyone else told you, but because you want to and you like your reasons. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 22, 2023

Many people ask, is it possible to stop binge eating permanently? There are often two extreme views. Some think binge eating is a life sentence that is something that you will have to manage and deal with for the rest of your life. Others think that it is absolutely possible to stop permanently and share stories of the immediate transformation of never bingeing again. As you know from other episodes, I am a fan of moving out of extremes and more toward the middle. Bingeing is not just about the food…it goes much deeper. In today's episode, I help lift the veil, uncover how I help my clients look under their hood, and explore what's happening. It's important to look at the root problem to create permanent change. What is causing the symptoms in the first place? Binge eating is like the warning light that comes on and tells you something is wrong under the hood. When you binge, it's important to look under your "hood" to see what is going on. I believe that it is possible to stop binge eating permanently. I also think it is impossible to stop permanently using certain approaches. There is a reason that so many people experience brief periods of what they consider "success", only to start bingeing again. I see ending binge eating as unwinding. It's a process that takes time. No button gets flipped, and there are no more thoughts, desires, or cravings for food. It is genuinely a rewiring of the brain, creating new neural pathways. Here are some key points from this episode: To stop binge eating, you must understand it. You are not broken. Bingeing is not a problem to be fixed or solved. Bingeing is a symptom. An indicator that something else is going on. If you can remove the shame and judgment and understand what is going on underneath the hood to make the binge light come on, we can work on the root cause. Instead of thinking I am broken, I am out of control, I am a binger; begin to think I am connected to my body's wisdom, I am stronger than I think, I am my biggest advocate, I am a calm and peaceful eater. As you expand your ability to be with any emotion, that will expand your ability to be with that desire to eat and let it pass on its own. Then you can figure out what it had to tell you. As you work with your nervous system, your body feels safer and less likely to need to escape into the patterns it has known before. You will have more connection to your body and access to the logical part of your brain that can help you make those choices at the moment. If you want to understand WHY you feel out of control around food sometimes, take this short 7 question quiz to discover your #1 reason, including 3 steps you can take today to begin to change. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 15, 2023

In honor of Valentine's Day, my husband Todd joins me for a candid discussion about what it has been like for him on the other side of my binge eating journey. This is an unscripted conversation, and I trust you will find insights and nuggets that benefit you. In this candid conversation, we discussed the initial time I told him about my binging (after we were married), the journey we've been on over the years, and how it has unfolded. Todd has been instrumental in my journey and the healing process. He shares his perspective and advice to anyone else who may be in the same situation. This is a must-listen if you have a loved one you haven't told about binge eating or you’re wondering how to help someone with binge eating. Learn what is helpful and what pitfalls to avoid. Discover how a compassionate ear can change everything, even if they don't understand. Here are some key takeaways from this episode: The conversation is not easy, but it is worth it. The healing journey has grown our emotional capacity as a couple. Having support is crucial to unwind binge eating. You cannot do it alone. We need a compassionate witness by our side. If you think you might be ready to talk with your loved ones about your secret eating, you can share this episode with them or check out replays of my How to Talk to Your Loved Ones About Your Secret Eating Masterclass for some key questions to consider for yourself and a step-by-step guide of what to say and how to share what is going on with you. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 8, 2023

If you are in a binge cycle with food, I want you to consider whether fear is a part of it and whether you can see yourself in the examples I share. There are two extreme behaviors to explore. On the one hand, you have people who try to be very rigid with their food, thinking they need to control everything - this fear is that they will gain weight if they don't. On the other hand, you have people who have been through the diets and have failed the binge cycle enough to know that, for the most part, diets fail and often lead to a binge. These people who stop bingeing are so committed to the anti-diet approach that they shun any structure or rigidity altogether. This second approach often results in significant weight gain and decreased mental or physical energy. Most of us benefit from a structure in some ways. In some cases, some people benefit from a lot of structure. The problem, in my opinion, with some of the anti-diet movement is that it becomes a rebellion against any structure. The problem is not structure or limits regarding food; it's the emotion or feeling behind them. Creating a structure because you think you can't control yourself without it is a form of fear. I think it's problematic when people shun any structure around eating, which negatively impacts the person's overall physical and emotional health. I believe that most people who gain a lot of weight are still missing the skill of connecting with their bodies and using food to disconnect. Is there a fear that is keeping you from having more flexibility or more structure in your eating? Identify what that fear is. If you are listening to this podcast, chances are you would like to be happier with your eating behaviors around food. Is it possible that the thing you fear might lead you to binge is keeping you in a disordered pattern with it? Many binge eaters live in the extreme—all or nothing. I invite you to get curious about what it might look like for you to live in the space in between. Is it possible that things could be different? What might that look like for you? Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Feb 1, 2023

During my journey with binge eating, I googled "what to do after a binge?" so many times. I felt like a failure and felt so much shame and judgment. If you are listening to this podcast and this resonates with you, I assure you that you are not alone. Nothing is wrong with you, and the sooner you can put these steps into action, the more you will be able to learn from the experience. The moments immediately following a binge are critical. What you do next will create pathways in your brain for the future. Save this episode for the future so you can refer to it again if needed. You may think that you don't want to binge and you don't want to focus on this part, but I'm here to tell you that it's so important. As you create new patterns after a binge, you will set yourself to develop new habits during and before. Think about the last time you binged. How did you feel? I share some of the most common feelings I experienced after a binge-eating episode. Next, think about what actions you took. What did you do when you were feeling this manner? Do you eat more and hide the evidence? Do you make a plan and try to distract yourself from the physical discomfort? Did all of this type of behavior help you stop? Albert Einstein famously said: "We cannot solve problems with the same thinking we used when we created them." Bingeing is a behavior pattern that doesn't stop when you stop eating. Here are 5-key steps to implement after a binge: Step 1 - Decide you are done (close the loop) Step 2 - Suspend the shame Step 3 - Choose Curiosity & Compassion Step 4 - Learn the Lesson Step 5 - Put it into practice I encourage you to work on adopting any of these five steps. You will notice a difference. If you adopt all FIVE, you will change your life. If you want a download of the 5-steps - janepilger.com/after Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 24, 2023

A question I often get " Can I stop binge eating by myself? " my answer - may not be what you want to hear - but "it depends." People seek support to stop binge eating, but it does not always work. One of the main reasons is that the person is focusing on food vs. what is happening underneath. The unhealed trauma or the support given is not the right approach for the person. There is no one size fits all approach or one answer that will work for everyone, but everyone would benefit from someone to help them see what they can't see themselves. Your binge eating may not be a problem you created consciously - but your subconscious mind did. This means that once you start new awareness so the subconscious can begin to let go and re-establish new neural pathways, you will likely continue by yourself. Here are some tools that will not work alone in getting you to stop binge eating. reading a book or listening to a podcast or focusing on the food To stop binge eating, you must create new neural pathways by learning to become aware and understand yourself more deeply. Doing so will help you work with yourself instead of sabotaging your actions and constantly fighting with the part of you that binges. Ending binge eating for most people is not a matter of flipping a switch and simply declaring I will never binge again. At times attempting to stop binge eating leads to more binge eating and the reinforcement of old patterns you are trying to break. Having a supportive professional can help you determine if you are on a path that is likely to lead to more or less disorder in your eating. Having support can help prevent you from long-term physical or emotional injury. If you are listening to this podcast, you are like me - you aren't willing to give up on stopping binge eating. You know that feeling out of control doesn't have to be a life sentence, and you are looking for answers, and you will keep doing so until you figure out what works for you. Change is possible. Food freedom is possible. Trusting your body is possible. This takes extra support from a coach. I promise you - you are worth it. The results are worth it. Imagine what life might be like if you weren't constantly beating yourself up and consumed with thoughts about food all day and night. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 18, 2023

We made it to the end of the series on why you binge and how to stop. Here is a quick recap if you are tuning in. In my years working with people on binge eating and body trust, I have noticed eight primary reasons why people binge. I covered those reasons in Episode 2 of the podcast. Each reason has a corresponding solution, and I outlined the eight solutions in Episode 3 . Over the last seven episodes, we have been diving deep into each solution to stop binge eating. Each episode stands alone, but they all work powerfully together. That brings us to today - the 8th and final solution. The #8 reason why people binge is your personal narrative. What does that mean? It's your internal dialogue. The way you speak to yourself inside your own head. Your internal dialogue is powerful. It's like the radio station that plays in your head, with certain songs on repeat. Pay attention. Notice what radio station you are listening to. You have to become aware of it first. You can change your internal dialogue, which is essential to ending binge eating. Then realize you get to choose which radio station you want. Tune in to learn more about what this looks like and how to change the internal dialogue. To recap this series, the 8 solutions to end binge eating are: Understand why you started and why you haven't stopped yet Remove restrictions Learn how to work with your nervous system Learn how to connect with your body Expand your emotional capacity Develop two-way trust with your body Break the habit Change the internal narrative When you apply all of these solutions to your life, you will create an entirely new relationship with yourself and with food. If you want help with this, I'd love to be your guide. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 11, 2023

Here is a quick recap if you are listening for the first time: the first three episodes are foundational - my story , the eight reasons why most people binge, and the solutions to each of those reasons. We take a deep dive into the eight answers - the how to stop - where you get into action. Each episode stands on its own - you don't need to have listened to the others to get great value from this one. What is a habit? It's something that you repeatedly do, often without thought. Several binge-eating programs focus on this as the only reason why you binge They give you tools to change the habit, but if you aren't addressing the other components of why you binge, only addressing it as a habit isn't going to solve the problem. If your nervous system is dysregulated, if you are full of shame and judgment, if you are avoiding your emotions and disconnecting from your body, even if you do manage to break the habit of bingeing, you will likely replace it with something else. Our previous episodes have talked about other solutions. Today we are talking about binging as a habit, but I want to be clear that this solution only works in conjunction with the others. The habit focuses on the behavior itself. The other components address what goes on underneath the behavior. What might be leading to the behavior in the first place. It all matters, and it's all important. To me, behavior is an indicator. It shows us that something else is going on underneath that needs to be examined. How do we break the habit? 1. Know your patterns - choose one thing to focus on. 2. Be intentional - bring it all to your conscious. 3. Choose something different. This isn't just about taking a bubble bath or walking when you want to binge. It's about bringing awareness to those times that are operating on auto-pilot. Understanding what is happening in your mind and body and actively choosing something different. Combining this increased awareness with the other solutions you are learning on the podcast is where the magic happens. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Jan 4, 2023

We are in the middle of a deep dive into the eight solutions to unwinding binge eating. If you are just tuning in: Episode 1 is my story and what I mean by binge. Episode 2 summarizes the 8 reasons why you binge. Episode 3 gives you the solutions to each of the 8 reasons. The how to. Episodes 4-8 have been a deep dive into each reason. Each episode stands alone, so if you join me for the first time, you won't miss anything. You may want to go back and listen to the others, but you don't need any background for this to be a breakthrough concept for you today. This week we are talking about the #6 reason you binge - it's an attempt to control. Many people who struggle with feeling out of control around food logically think that the answer is that they need to control themselves more. They try to control their weight, their appetite, and their intake. They don't trust themselves - especially when it comes to making food choices, or they don't trust themselves to be around certain foods. So what's the solution? Develop trust. If you trust someone, you don't need to control them. Learn what trust is and how it's developed, and discover the essential component of two-way trust. Remember, this takes time. Trust is developed. As you continue practicing the skills you are learning on this podcast, you will naturally build and establish trust with yourself. You can develop the necessary two-way trust to unwind from binge eating with commitment, consistency, connection, communication, and compassion. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 28, 2022

Welcome to episode 8 of Binge Breakthrough. We are in the middle of a deep dive into the eight solutions to unwinding binge eating. In Episode 1 , I talked about my history and what I mean when I talk about bingeing. In Episode 2 , I discussed the 8 reasons why people binge. In Episode 3 , I covered the 8 solutions - one answer for why you binge. In the 4th and 5th reasons why you binge ( Episode 6 and Episode 7 ), we have discussed the importance of understanding what is happening in your body and how to connect with it. This week - we are looking at reason #5 why you binge - it's a coping mechanism. You use it to cope with big emotions or things that feel too scary or overwhelming. The solution to bingeing as a coping mechanism is to expand your emotional capacity. In expanding your emotional capacity, it is best to start small. Remember, this is a new skill that you are developing. Just like at the gym, start small and work your way up. Don't forget to notice and celebrate your progress. This is an important part of making change sustainable. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 21, 2022

This week we continue the deep dive into solution #4 for how to stop binge eating. In Episode 1 I talked about my history and what I mean when I talk about bingeing. In Episode 2 I discussed the 8 reasons why people binge. In Episode 3 I covered the 8 solutions - one answer for each reason why you binge. The 4th reason why many people binge is disconnection from the body. In this week's episode I talk about why connecting with your body is so important and I give you practical tips and strategies you can implement today. This topic is also very closely tied to Episode 6 where I discussed the very crucial component of understanding your nervous system. The more you are able to connect with your body, the less you will be looking to disconnect through a binge. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 14, 2022

Join me as I continue the Deep Dive into the 8 reasons why you binge. Episode 3 outlines the 8 reasons why and Episode 4 covers the solutions for each reason. Today I discuss the importance of learning how to work with your nervous system. The nervous system is your body's command center. It is the connection between the brain and the body. Learn all about what your nervous system is, why it's important, and how you can begin to identify the state of your nervous system and start working with it today. This was a missing piece for me in my journey to ending my binge eating. This could be an episode that changes everything for you. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Dec 7, 2022

If this is your first time tuning in, please check out Episode 1 to hear my story. Episode 2 outlined the 8 reasons why you binge. Episode 3 covered the solutions for each reason, highlighting the eight things you must do to stop binge eating. Episode 4 was a deep dive into the #1 solution for how to stop binge eating by understanding why you binge. In this episode I dive deeper into the #2 reason why we binge and how to stop it. I provide you with additional insight into how people unintentionally keep themselves in the pattern of binge eating. There are two types of restrictions we create for ourselves. Physical and emotional restrictions. Tune in to hear why and how you need to remove both types of restrictions that cause you to binge eat. Stay tuned for a deeper dive into the remaining 6 solutions to stop binge eating. If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 30, 2022

Episode 2 outlined the 8 reasons why you binge. Episode 3 covered the solutions for each reason, highlighting the 8 things you must do to stop binge eating. Join me today where I dive deeper into the #1 answer on how to stop - understanding why. I believe it's important to understand why you started and why you haven't stopped yet. Creating awareness is the first step of any change. We don't have to live in the past, but it can provide helpful information for our future. This is how we start to discover how it all makes sense. Stay tuned for a deeper dive into the remaining 7 solutions on how to stop binge eating. If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 22, 2022

If you have yet to listen to Episode 1 , where I share my journey with binge eating and what I mean when I talk about bingeing, be sure to check it out. In Episode 2 , I share the top 8 reasons why we binge and why you haven’t stopped yet. This foundational awareness is the first step to change. In this episode, I outline what to do about each of the 8 reasons why you binge. Now you have the basic framework of why you might be bingeing and what to do about it. In the next 8 episodes I will dive deeper into each item so that you can start to apply new insight and knowledge to your own personal journey. If you would like to download the 8 reasons why you binge and what to do about it, visit www.BingeBreakthrough.com/why Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 22, 2022

In Episode 1 , I discussed what I mean when I talk about binge eating and I shared my personal journey. Be sure to check it out if you haven't yet. In this episode you will discover the 8 main reasons why you may be stuck in the cycle of binge eating. All change starts from a place of awareness and it's important to understand what might be holding you back from your own personal breakthrough. Be sure to tune in to Episode 3 where I discuss the solution to each of these 8 reasons.For now, listen in to see if any of these 8 reasons might be true for you. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.

Nov 18, 2022

Welcome to this introduction of myself and my journey. What do I mean when I talk about binging, anyway? I share my story so that you can understand where I’ve been and how I can help. I share how it makes sense and invite you to find yourself in my journey. I share my gifts with this work and how I can use them to help you to develop understanding, connection, and trust with yourself and your body so that you can finally experience the food freedom you desire. Join me each week as I guide you toward a new way of understanding yourself. Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.