Binge Free Bestie

Spring often means one thing for your feed. The "summer body" ads are back, the gym marketing is ramping up, and diet culture is about to get loud. In this episode, I am breaking down why restriction, not willpower, is the actual binge trigger, how to spot diet culture hiding inside "wellness" content, and what to do instead of shrinking yourself for the season ahead.In this episode:Why spring is prime season for the restrict-binge cycle, and why it happens on a schedule every single yearThe real reason restriction predicts a binge, explained through the Renourish pillar of the Food Freedom MethodHow to spot diet culture dressed up as wellness, in gym marketing, "clean eating" challenges, and your own algorithmA reframe on what actually matters this season, and why you don't have to earn your summerThree practical things to do this week instead of tightening the food rulesResources and Goodies:Everything lives here: ⁠https://stan.store/bingefreebestieWhy You Overeat Workshop: https://masterclass.bingefreebestie.com/opt-inIf this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

In this episode, Emma Wright, a feminist health coach, shares insights on how societal power structures influence body image, dieting, and the use of medications like GLP-1s. We explore the intersection of feminism, health, and food, offering practical perspectives on reclaiming worth and navigating diet culture.In this episode:What a feminist health coach actually does, and why the word "feminist" isn't what you thinkThe real history behind why thin became "healthy" (it's uglier than the wellness version)GLP-1s and my prediction for what happens to binge eating rates once the injections wear offConnect with Emma:Instagram: https://www.instagram.com/talkingwithemma/Website: https://emmawright.co.nz/Binge Free Bestie Resources and Goodies:Everything lives here: ⁠https://stan.store/bingefreebestieIf this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

In this episode, Nic is joined by Alaina Booth for a conversation about courage, joy, and building a life that feels meaningful now, not after weight loss or perfection. Alaina shares her Fuck It Friday practice, the mindset shifts that helped her to become a full-time creator, and why playfulness matters just as much as discipline.We also discuss how food, body image, and control can shrink the rest of life, and how choosing fun, experimentation, and self-belief can open everything back up. If you’ve ever felt stuck waiting to “earn” the life you want, this one is for you.Key topicsAlaina breaks down Fuck It Friday, a weekly 15-minute courage practice for sending the message, making the ask, or taking the shotNic connects that courage practice to recovery work, especially the idea that life does not have to wait until the body changesWe discuss why many people use food to cope with a lack of meaning, joy, or alignment in their livesAlaina shares her concept of a “courage muscle” and how repeated reps help build tolerance for discomfort and rejectionWe discuss growth mindset versus fixed mindset, and why experimentation makes life feel lighter and less outcome-drivenNic introduces her “life lens” idea, a pie chart of what matters most, and how body preoccupation can crowd out creativity, hobbies, and relationshipsNic and Alaina reflect on the power of “why not me?” as a mindset for creative risk, recovery, and big life goalsBinge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠Connect with Alaina here: https://www.instagram.com/lainabooth/Or check out her work hereIf this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

You've eaten fine all day. You're not even hungry. Then 9pm hits and you're standing in front of the pantry like it owes you money.This week I'm breaking down why night eating happens, and why it's almost never actually about the food. We're talking habit loops (yes, the Netflix and chocolate combo gets a full explanation), why under-eating during the day sets you up to lose the plot by dinner, why your 7pm cutoff rule might be the exact thing causing it, and what's actually going on when eating at night isn't even a conscious choice.Plus a real client story on what actually shifted her night eating in under two weeks, and it had nothing to do with willpower.In this episode:Why your brain pairs certain activities with eating, even when you're not hungryThe cue-routine-reward habit loop explained in plain EnglishWhy a hard cutoff time can backfire and create a scarcity mindsetThe difference between physical hunger, emotional hunger, and a dysregulated nervous systemWhat to actually do about unconscious night eating (the wrappers-by-the-bed kind)A client case study: what changed her nights in a week and a halfBinge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠If this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

Everyone's talking about "food noise" right now. TikTok's obsessed with it, Oprah did a special on it, and it's basically the tagline for every GLP-1 ad you scroll past. But here's what nobody's telling you: half of what gets called food noise is just... hunger. And the other half is diet culture, dressed up in a scarier name so it can sell you a fix.In this episode I'm breaking down where "food noise" actually came from (it wasn't drug companies who invented it, though they've had a field day with it since), the 1940s study that proves restriction manufactures food obsession, and how to actually tell the difference between your body asking to be fed and your brain running on empty from years of dieting.In this episode:What food noise actually is, and the two very different things getting lumped under that one labelDiet culture Doris, binge brain, and why food rules always backfireThe real history of where "food noise" came from, and how the weight loss industry turned it into a sales pitchThe Minnesota Starvation Experiment, and why your food thoughts aren't a willpower problemHow to tell when food noise is your body doing its job, versus when it's asking for real supportWins from inside The Break Up community 💜Binge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠If this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

That voice that says "you shouldn't eat that"? It's not you. It never was.In this episode I'm introducing you to Diet Culture Doris, the name I give the diet voice behind your food noise. If you've ever finished a meal and immediately started planning how to "make up for it," or called yourself disgusting for eating a biscuit, that's her talking. I break down where she actually comes from, why she's a driver of the binge-restrict cycle even when you're eating enough, and I hand you the exact four-step tool I use to turn her volume down. Including the one time she got loud on me recently, and what actually shut her up.In this episode:What Diet Culture Doris actually is, and why she's not your healthiest selfHow she gets built from decades of diets, comments, and diet culture messagingWhy mental restriction keeps the binge-restrict cycle running even when you're eating adequatelyWhy she doesn't fully disappear, and what it actually looks like to turn her volume down insteadThe Diet Culture Thought Detox: a four-step tool to catch and challenge her in real timeBinge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠Why You Overeat and What To Actually Do About It Workshop: https://masterclass.bingefreebestie.com/opt-inIf this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

Why Smart Women Keep Falling for Quick Fixes That Don't WorkIf you're a high-achieving woman who has tried every food fix going: cleanses, cutting carbs, GLP-1 medications like Ozempic, and you're still stuck, this episode is for you.Because the fix isn't failing because you're doing it wrong. It's failing because it's solving the wrong problem.In this episode I break down the real reason driven, ambitious women are disproportionately likely to end up in the quick-fix cycle, and why no cleanse, cut, or appetite suppressant will ever touch what's actually driving the chaos around food.Binge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠Episode 59: Why High Achievers Have Secret Food Rituals. https://open.spotify.com/episode/017SKAcxSFM03TMRyR0ZNp?si=-SPEynXcSn-L5ZzU7jMrLAIf this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

You eat well all day, hold it together, and then lose the plot at night. This episode explains why, and it's not a willpower problem.I'm talking about the joy deficit. When your daily life has very little genuine pleasure, your brain goes looking for dopamine the fastest way it knows how. Food. In secret. Frantic. Followed by shame.I break down the neuroscience of why a joyless day creates a biological drive to binge. I talk through the 5 signs you might have a joy deficit right now. I share the client win that changed her life, and I give you one practice to start this week.Your brain isn't obsessed with food because something is wrong with you. It's obsessed with food because food is the main source of pleasure available to it. Give it more of everything else. Watch what happens.Binge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠If this episode resonated:Come find me on Instagram⁠ ⁠⁠@bingefreebestie ⁠⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

You can do all the inner work and still fall apart at the dinner table because someone commented on your plate, your body, or even their own.This episode is about the relational side of binge and emotional eating. Your mum who's always on a diet. Your partner who makes comments. The friend who pushes food. The friend who won't eat anything. The people who love you and still make eating so much harder.In this episode Nic covers:Why other people's behaviour around food affects your recovery more than you realiseThe four types of people who show up as triggers (and what's actually going on for them)One practical tool for protecting your progress, with real scripted examples you can use straight awayWhat to do when someone doesn't respect your limits after you've set themThe people around you are part of the picture. This episode is about what to do with that.Binge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠If this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.Chapters 00:00 When Loved Ones Trigger Your Food Recovery 01:30 Healing From Diet Culture Around Other People 03:16 The Mum Who Is Always on a Diet 04:04 How Your Mum’s Diet Talk Shapes Your Food Beliefs 05:37 When Your Partner Comments on What You Eat 07:48 The Friend Who Pushes Food on You 09:37 When Your Friend Barely Eats and It Triggers Comparison 11:52 Practical Strategies for Food and Body Comments 12:26 Why You Can’t Control Other People’s Diet Talk 13:16 What Boundaries Really Mean in Recovery 14:15 Using I Statements to Stop Diet Conversations 15:48 How to Redirect Diet Talk Without Drama 17:04 Having a Direct Conversation About Food Comments 19:18 You Don’t Have to Earn the Right to Protect Your Healing 19:48 When Your Recovery Makes Other People Uncomfortable 21:17 How to Stay in Your Lane Around Diet Culture 22:18 Simple Scripts for Protecting Your Food Freedom

Ever found yourself standing at the pantry with an empty packet and zero memory of opening it? You weren't hungry. You weren't even really thinking. This is part two of the ADHD and binge eating series, and today we're going deep on stim eating, one of the most misunderstood eating patterns for neurospicy and neurodivergent women.I'm Nic Gaviria, registered counsellor, recovered binge eater, and late-diagnosed ADHD woman. I built The Break Up because I couldn't find anything that actually worked for brains like mine, and now I support women around the world to get free from binge eating and emotional eating for good.In this episode I cover:What stim eating actually is and why it's completely different to emotional eatingWhy ADHD brains specifically reach for chips, sour lollies, fizzy drinks and crunchy textures (the neuroscience is wild)Where stim eating shows up most, and why it has nothing to do with hunger or feelingsMy own stim eating story before my ADHD diagnosisHow my Food Freedom Method addresses this specifically, including what a dopamine menu is and how to build oneBig news about The Break Up and what I've been building behind the scenes for my ADHD bestiesIf you caught last week's ADHD 101 episode, this is the follow-on. Go binge that one first if you haven't. More in the series coming.Binge Free Bestie Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠The Break Up is now open, no need to jump on the waitlist, follow the link above.If this episode resonated:Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.