Ep. 209: Regulating the Nervous System in Binge Eating Recovery (with Coach Julie)

Kathryn and Coach Julie explore nervous system regulation and how it can support binge eating recovery. You’ll learn tools to help you feel more grounded, make better decisions, connect with your higher self, ride out harmful urges, and avoid letting difficult emotions turn into harmful actions. Regulating your nervous system can bridge the gap between knowing what you want to do and actually following through in challenging moments. Get Coach Julie’s Free Nervous System Regulation Tools Module Julie Mann Coaching Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support from Kathryn with one-on-one coaching and group coaching.  Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In this episode, I share a beautiful reflection written by a Brain over Binge Group member who is now living free after decades of bulimia. She captures in a profound way what it’s been like to step out of the binge-purge cycle and discover the presence, peace, and ordinary joys that recovery makes possible. If you’ve ever wondered whether it’s too late for you to recover, I hope these words will give you hope, help you believe that there is a way out, and inspire you to discover the life that is waiting for you beyond bingeing. Join the Brain over Binge Group Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support from Kathryn with one-on-one coaching Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Kathryn talks with Beth about her more than two-decade struggle with bulimia and how she ultimately found freedom. Beth shares how the Brain over Binge approach changed the way she understood her urges, and how her Christian faith gave her additional meaning and conviction, which strengthened her ability to put what she was learning into practice. This is Beth’s personal experience, and although faith and spirituality may play very different roles—or no role at all—in each person’s recovery, there are broader lessons in her story about separating from harmful thoughts and connecting with what matters most to you. Join the Brain over Binge Group Beth’s email address: [email protected]  Episode 101: Recovery Stories, Part I Episode 102: Recovery Stories, Part II Episode 103: Recovery Stories, Part III Episode 104: Recovery Stories, Part IV Episode 106: Recovery Stories, Part V Episode 107: Recovery Stories, Part VI Episode 120: Recovery Stories, Part VII Episode 132: Recovery Stories, Part VIII Ep. 148: Recovery Stories Part IX Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support from Kathryn with one-on-one coaching Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

I’m sharing a collection of brief excerpts of guidance I’ve given to Brain over Binge Group members during our live calls (only my voice is included). The coaching clips cover a variety of topics that come up in recovery, and my goal is to give you insights that can help you in your own life. As you listen, I hope you’ll feel supported and encouraged! Join the Brain over Binge Group! Get the Brain over Binge Course for only $18.99 per month Episode mentioned in this show: Ep. 200: Coaching Notes: Recovery Reminders from My 1:1 Sessions Other Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support with one-on-one coaching Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Kathryn is joined by Coach Julie to talk about how connecting with who you are and who you want to be can support recovery from binge eating and other harmful habits. They explore how automatic thoughts and limiting beliefs can make you feel stuck or disconnected from yourself, and how you can begin making choices that you feel good about. You’ll hear practical ways to get in touch with an aligned version of yourself, take actions that reflect your identity, and build more trust in yourself over time. Episode mentioned:  Ep. 202: Building the “I Can Do Hard Things” Identity (with Coach Julie) Julie’s Free Aligned Identity Module (Workbook) https://juliemanncoaching.myflodesk.com/bobjun26 Julie’s website: http://juliemanncoaching.com Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support with one-on-one coaching or group coaching Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Kathryn talks about why boredom can show up when you start letting go of binge eating and how the lower brain may use that feeling to make the habit seem appealing again. You’ll learn why “boredom is better than bingeing,” and how to stop using bingeing as a (harmful) solution for boredom. Since you can’t avoid all feelings of boredom, it’s crucial to know that you can be bored and still not binge; but you don’t have to stay stuck in boredom either. Kathryn shares a practical framework for finding other things to do when your lower brain says there is “nothing to do except binge.” Sign up for the newsletter and get the FREE 30-day Brain over Binge Inspiration Booklet and Manage Your Mindset After a Binge course track Join the Brain over Binge Group Schedule a one-on-one session with Kathryn Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In Part 4 of the Food Noise series, I’m joined by returning guest Marcus Kain to talk about practical, non-diet eating foundations that can help lower the intensity of intrusive thoughts about food. We share some general guidance you can use to help yourself eat in ways that calm food noise rather than exacerbate it. This episode isn’t about a specific meal plan or strict rules—it’s about supporting you as you learn to nourish yourself based on what you uniquely need. We talk through the basics of food quantity, timing, and food type, so that you can help your body feel safer and your appetite become more regulated. Food noise series episodes: Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution Ep. 199: Food Noise, Part 2: The Effect of the Food Environment (You’re Not Broken or Powerless) Ep. 201: Food Noise, Part 3: Mindset Shifts for More Peace and Self-Trust Previous episodes with Marcus Kain: Episode 183: GLP-1 Medications, Food Noise, and Binge Eating Recovery with Marcus Kain Ep. 167: Healthy Goal Setting and Sustainable Change in the New Year (with Marcus Kain) Ep. 119: How Does Fitness Fit Into Recovery? (with Marcus Kain) Ep. 90: Letting Go of Unrealistic Recovery Goals and Unhealthy Fitness Standards (with Marcus Kain) Learn more about Marcus Kain: StrongnotStarving.com Strong not Starving Podcast Marcus Kain on YouTube Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support with one-on-one coaching or group coaching Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

Coach Julie returns to the podcast for a conversation about building the “I can do hard things” identity. In this episode, Kathryn and Julie explore how the brain wants to keep us in what feels familiar, safe, and easy—and how that can keep us stuck in binge eating and other harmful habits. You’ll learn how your capacity is greater than you think, how to start seeing yourself as someone who can do challenging things, and how small daily actions build real confidence over time. This topic applies not only to breaking free from binge eating, but also to anything you want to overcome, create, or accomplish in your life. Coach Julie’s resources: “I Can Do Hard Things” Workbook (and newsletter sign-up)  juliemanncoaching.com Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Get personalized support with one-on-one coaching or group coaching Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-69659fdd-4afc-8333-b6bf-2795786d2e68-1" data-testid= "conversation-turn-158" data-scroll-anchor="true" data-turn= "assistant"> In Part 3 of the Food Noise series, Kathryn shares 7 mindset-based tips to help you respond to food noise in a way that supports recovery and peace around eating. Instead of trying to force the noise to disappear, this episode helps you shift out of fear, resistance, and over-monitoring so the thoughts feel less urgent and less personal. You’ll learn how to recognize the difference between normal thoughts about food and the kind of “noise” that feels harmful, and how to redirect your attention back to your life in a calm, supportive way—building more self-trust over time. Episodes mentioned: Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution Ep. 199: Food Noise, Part 2: The Effect of the Food Environment (You’re Not Broken or Powerless) Brain over Binge resources: Get the FREE 30-day Inspiration Booklet Join the Brain over Binge Group Get personalized support with one-on-one coaching. Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.

In this 200th episode milestone, Kathryn shares encouraging and practical coaching notes from her 1:1 sessions, in order to give you tips that you can use now to support your own recovery. You’ll hear ideas and insights to help you feel less alone, connect with your higher brain, nourish your body, and strengthen your resolve to stop bingeing for good. This is an episode you can replay whenever you need reinforcement and clear reminders of your power to change. Episode. 100: Best of the Brain over Binge Podcast Schedule a one-on-one coaching session Join group coaching Get the FREE 30-day Inspiration Booklet   Subscribe to the Brain over Binge Course for only $18.99 per month Get the Second Edition of Brain over Binge on Amazon and Audible, BarnesandNoble.com, Apple iBooks, or Kobo. Get the Brain over Binge Recovery Guide   Disclaimer: *The Brain over Binge Podcast is produced and recorded by Brain over Binge Recovery Coaching, LLC. All work is copyrighted by Brain over Binge Recovery Coaching, LLC, and all rights are reserved. As a disclaimer, the hosts of the Brain over Binge Podcast are not professional counselors or licensed healthcare providers, and this podcast is not a substitute for medical advice or any form of professional therapy. Eating disorders can have serious health consequences and you are strongly advised to seek medical attention for matters relating to your health. Please get help when you need it, and good luck on your journey.