Binge Eating Breakthrough

Jane Pilger

The Binge Eating Breakthrough Podcast is for anyone looking to break through the cycle of binge eating, compulsive overeating, emotional eating and food addiction. No matter how long you’ve struggled or how many things you’ve tried, you will learn the strategies, tools and mindset you need to find peace with food.

Whether you're struggling with binge eating yourself or seeking to support a loved one on their journey to recovery, the Binge Eating Breakthrough podcast offers valuable insights, and expert advice to guide you toward freedom from disordered eating habits. Discover the tools, resources, and encouragement you need to break free from the cycle of binge eating and embrace a way of eating that is nourishing, supportive, and sustainable.

Master Certified Coach Jane Pilger's approach is rooted in the science of the brain and body, trauma-informed, and filled with compassion. Tune in every Wednesday for a new perspective you may have never heard of before.

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#209
Wednesday · 22 min
How to Know When It's Time to Change Something
In this episode, I'm exploring how to know when it's time to change something, even something you love. Sometimes the signs are obvious, like something that isn't working or has become painful. Other times they're quieter: something that used to light you up doesn't feel as exciting anymore, or an idea keeps coming back that you can't stop wondering about. Learn the signs that something in your life may be ready to change, why changing from "I want more" works so much better than changing from "I'm broken," and hear about a change I'm making with this podcast, including what's staying the same. What you'll discover: The quiet signs it's time for a change Why the energy you change from matters What's changing with this podcast What's staying exactly the same If you've been sensing that something in your life is ready to change, but you aren't sure how to tell, this episode is for you. Previous episodes referenced: Why It's So Hard to Know What You Want Why Change Feels Hard, Even When You Want It If you'd like to understand what your nervous system is doing underneath change and fear of change, get Mapping Your Nervous System. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#208
October 28 · 22 min
Why Change Feels Hard, Even When You Want It
In this episode, I'm exploring why change can feel so hard, even when it's something you want. You might know you want to stop binge eating, start eating regular meals, or make a change in your work or your life. You might even know the steps, and still find yourself not taking them, or slipping back into old patterns after a good start. I explore what your nervous system has to do with resistance to change, why familiar can feel safer than better, and how to help a change feel safe enough to keep going. What you'll discover: Why knowing what to do isn't enough The three things your brain is wired for Why familiar feels safer than better How to help change feel safe enough If you've ever said, "I know what to do, I just can't make myself do it," this episode is for you. Previous episodes referenced: Why It's So Hard to Know What You Want A Binge Eating Coach Binging in Secret If you'd like to understand what your nervous system is doing underneath change and fear of change, get Understand Your Nervous System. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#207
October 21 · 24 min
Why It's So Hard to Know What You Want
In this episode, I'm exploring why it can be so hard to know what you want, even when you know exactly what you don't want. Maybe you're trying to stop binge eating, and so much of your focus has gone to what to avoid that you've never had space to ask what you'd actually love. Or maybe something new has started pulling at you in your work, your relationships, or your life, and part of you says you should just be grateful for what you have. Either way, I explore why your wants are meant to change over time, why that's a normal part of being human, and how to let yourself want something different without having to act on it yet. What you'll discover: Why your brain focuses on what you don’t want The reason your wants keep changing Why wanting more can feel ungrateful One of my favorite prompts for letting yourself dream If you know exactly what you don't want but feel stumped when someone asks what you do want, this episode is for you. Previous episode referenced: Your Definition of Food Freedom Might Be Keeping You Stuck If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#206
October 14 · 31 min
Your Definition of Food Freedom Might Be Keeping You Stuck
In this episode, I'm asking a question you may never have put into words: what does food freedom mean to you? Maybe you're still in it, trying to stop binge eating or quiet the food noise. Or maybe you've made progress and still feel like something is missing. Either way, I explore how the picture of food freedom you're carrying can unintentionally keep you stuck with emotional eating and binge eating, and how to create a definition your brain can move toward. I also share my own definition and what came up for people at a live workshop on this topic. What You'll Discover Why your brain doesn't hear the "don't" Three questions to test your definition of food freedom What your younger self wants you to know about food How to live into your definition one experience at a time If you've ever said you want food freedom but couldn't quite describe what it would look like, this episode is for you. If you'd like a place to practice living into your definition with the support of people who understand, learn more about Cultivate. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#205
October 7 · 27 min
Why It's So Hard to Tell Anyone About Your Eating (and What Changes When You Do)
In this episode, I'm exploring why it can feel so hard to tell anyone how much you struggle with food. Maybe you've never told a single person about your binge eating or emotional eating. Or maybe someone knows a little, but not the whole story. Either way, I share what happened when I finally told my husband about my binge eating, why keeping it hidden keeps you stuck, and how the right support can help with binge eating, emotional eating, or overeating so you're no longer carrying it alone. What you'll discover: Why telling someone feels so scary How your nervous system borrows calm from others What happens when you're met with kindness How to find a safe person to talk to If you've been carrying your struggle with food by yourself and wondering whether anyone could understand, this episode is for you. Previous episode referenced: How to Talk to Your Loved Ones About Your Secret Eating If you'd like support from people who understand, you can join Cultivate, my group coaching program, or add your name to the waitlist at janepilger.com/cultivate. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#204
September 30 · 24 min
Why "Just Trust Your Body" Doesn't Work Yet
In this episode, I'm looking at advice you've probably heard many times: "just trust your body." Maybe you're still in it, trying to stop binge eating and wondering why intuitive eating hasn't worked for you. Or maybe you've made progress and still don't fully trust yourself around food. Either way, I explore why trusting your body isn't something you can simply decide, why your hunger signals can feel so unreliable after years of dieting and restriction, and how learning to tell the difference between your protective parts and your anchored self helps you rebuild trust with food and your body. What you'll discover: Why trust with your body has to be built What two-way trust with your body means How to tell which voice you're hearing What food freedom looks like for you If you've ever tried to trust your body and walked away feeling like you're the exception, this episode is for you. If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#203
September 23 · 25 min
The Difference Between Numbing Out and Resting
From the outside, rest and numbing out can look exactly the same. Sitting on the couch. Watching TV. Scrolling your phone. Reading a book. Even eating. In this episode, we’re looking beyond the activity itself to understand what it’s actually doing for you. I’ll share why numbing isn’t automatically a problem, how to recognize what you actually need, and a recent Monday when I caught myself in a pattern that used to lead to a binge and made a different choice. What You'll Discover: Why rest and numbing can look exactly the same Why numbing isn't automatically a problem How to recognize what you actually need and whether you're getting it How greater awareness gives you more choice in what happens next If you've ever wondered whether you're actually resting or just checking out, this episode will give you a different way to understand what's happening. If you're wondering whether your nervous system might be part of this pattern for you, grab my free guide, Mapping Your Nervous System. Previous Episode Referenced: Why Rest Feels Unproductive (Even When You Need It) Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#202
September 16 · 23 min
Why Rest Feels Unproductive (Even When You Need It)
You know you need rest. You might even be exhausted. But when you finally have the chance to stop, you find yourself reaching for your phone, thinking about everything you should be doing, or getting back up to tackle one more thing. In this episode, we're looking at the gap between knowing you need rest and actually being able to take it. I talk about why stopping can feel surprisingly uncomfortable, what staying in motion might be doing for you, and why the discomfort that shows up when you slow down may be useful information rather than evidence that you're bad at resting. What You'll Discover: Why knowing you need rest doesn't automatically make it easy to rest What productivity and staying in motion might be doing for you Why thoughts, emotions, and sensations can get louder when you slow down How to start getting curious about your own relationship with rest If you've ever wondered why you can't seem to relax even when you know how much you need it, this episode will help you look at rest through a different lens. If you're wondering whether your nervous system might be part of what's making rest so difficult, grab my free guide, Mapping Your Nervous System. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#201
September 9 · 24 min
ADHD and Binge Eating: What's the Connection?
Is there really a connection between ADHD and binge eating? Research shows ADHD and binge eating show up together far more than chance would explain, and once you see what's actually driving that overlap, some of your own patterns might finally make sense. In this episode, I'm looking at what the research actually tells us about ADHD and binge eating and, more importantly, how this information might help you better understand your own eating patterns. What You'll Discover: The real research connection between ADHD and binge eating What ADHD explains and what it doesn't How attention and hunger and fullness cues might be connected The question worth asking instead of "is ADHD why I binge?" If you've been diagnosed with ADHD, suspect you might have it, or simply recognize yourself in some of these patterns, this episode is for you. If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. If you want to go deeper into the four pillars I mention in this episode, you can find my book, The Binge Eating Breakthrough. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#200
September 2 · 23 min
20 Things You Need to Know to Stop Binge Eating
In this 200th episode of the Binge Eating Breakthrough Podcast, I'm sharing the 20 things I most want you to understand about binge eating and what it really takes to change your relationship with food. Maybe you're still caught in the binge eating cycle and wondering why nothing you've tried has created lasting change. Or maybe you've already made significant progress but still find yourself struggling with urges, food rules, or trusting yourself around food. Either way, this isn't a list of 20 tips or another plan to follow. It's 20 ways of understanding binge eating, restriction, urges, nervous system regulation, self-trust, food freedom, connection, and progress that may change the way you understand your relationship with food and yourself. What You'll Discover: Why binge eating is a symptom and what your behavior may be trying to tell you How you can be eating enough food and still experience restriction Why an urge to binge and a binge are two different things Why knowing what to do isn't the same as having the capacity to do it Why connection may be one of the most important pieces of ending binge eating If you've ever felt like you've tried everything to stop binge eating and can't understand why you still struggle, this episode offers a different place to start: not with another set of rules, but with a better understanding of what's happening and why. Want all 20 ideas in one place? I've created a free download with all 20 Things You Need to Know to Stop Binge Eating so you can save them, revisit them, and notice which ones might change the way you understand your own experience. Get your free copy at janepilger.com/top20 Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#199
August 26 · 24 min
Who Are You Practicing Becoming?
In this episode I'm exploring a question most of us have never consciously asked ourselves: Who am I practicing becoming? Maybe you're still deep in the binge and restrict cycle, waiting for the day it finally stops. Or maybe you've already made real progress and you're wondering why you still don't feel as free as you thought you would. Either way, I break down why the life you want doesn't start with your circumstances changing, and what it actually means to build it from the inside out, one small practice at a time. What you'll discover: Why you're always practicing becoming someone, whether you realize it or not The difference between internal and external when-then thinking Why your nervous system fights change even when you want it What it actually means to build your life from the inside out If you've ever thought your peace was waiting on the other side of losing weight, changing jobs, or someone else finally changing, this episode is for you. If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#198
August 19 · 32 min
5 Things That Changed My Relationship With Food
What does it really take to change your relationship with food? That's the question I'm answering in this episode, in a very specific way. Whether you're just starting to look closely at your relationship with food for the first time or you've already put in years of work and still find certain moments hard, I'm walking through five specific things that changed everything for me. What You'll Discover: The real reason awareness has to come before anything else A tool I use almost daily to reconnect with my body The one question that replaced years of self-judgment Three forms of courage that might surprise you If you've tried to change your relationship with food through willpower alone and it just hasn't stuck, this episode walks through what will. If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#197
August 12 · 24 min
The Difference Between Reading About Change and Doing It
In this episode, I'm talking about something I think a lot of us are quietly doing without realizing it. Maybe you're still in it, reading and listening to everything you can find about binge eating and emotional eating, trying to finally understand it well enough that something changes. Or maybe you've already gone through most of what's out there and you're left wondering why understanding it hasn't actually changed anything. Either way, we're diving into the real difference between learning about change and actually doing it, and why staying informed, through books, podcasts, or anything else, can quietly become its own way of staying stuck. What you'll discover: Why understanding something doesn't automatically change it What I call shelf-help, and why it feels so safe What reading actually gives you, and what it doesn't What doing the work actually requires If you've read every book, listened to every podcast, and you're still stuck in the same place with food, this episode is for you. The Book Experience begins August 18 and enrollment is open now. You can also find my book, The Binge Eating Breakthrough, and the companion workbook at janepilger.com/book. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#196
August 5 · 25 min
What You Actually Need to Find Peace With Food
In this episode, I'm talking about what actually creates peace with food, because it's probably not what you've been told. Maybe you're still in it, trying every rule and every plan to stop binge eating or emotional eating. Or maybe you've already tried most of what's out there, from books to structured programs, and you're left wondering why none of it fully stuck. Either way, I'm breaking down the four things that actually get you to trusting yourself around food again, and why more willpower or another set of food rules was never going to be one of them. What you'll discover: Why information and support alone weren't enough The four things that actually create peace with food Why shame keeps people stuck instead of motivating change What it actually feels like to trust yourself around food If you've tried nearly everything to stop binge eating or emotional eating and you're starting to wonder what you're missing, this episode is for you. Check out my book The Binge Eating Breakthrough. Join me for the live Book Experience beginning August 18th. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#195
July 29 · 40 min
Everything You Wish You Could Ask Your Doctor About GLP-1s
In this episode, I'm continuing last week's conversation about GLP-1 medications, but this time I brought in someone who actually is the expert. Dr. Matthea Rentea, a board certified internal medicine and obesity medicine physician, joins me to answer the questions I'm not qualified to answer myself. Maybe you're on a GLP-1 right now and know there's more to it than what your last appointment covered. Or maybe you're considering one and don't know where to start. Either way, we get into what these medications actually do in the body, who they're really for, and what almost nobody tells you about using them well for the long haul. What you'll discover: Why GLP-1s target a hormonal problem, not a willpower one The warning signs of losing muscle too fast, and how to prevent it Why going without the right support can backfire How to tell if your medical team is helping or hurting you If you've ever wondered whether you're using a GLP-1 the right way, or whether it's the right choice at all, this conversation is for you. Previous episodes referenced: What a GLP-1 Can't Do for Your Binge Eating If this conversation left you with more questions, Dr. Rentea has answers waiting. Her free podcast roadmap lets you search by exactly what you want to know, whether that's a specific medication, protein, fiber, or anything else that came up for you today. You can also learn more at her website. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#194
July 22 · 27 min
What a GLP-1 Can't Do for Your Binge Eating
In this episode, I'm answering a handful of questions that come up again and again around GLP-1 medications and binge eating. Maybe you're on one right now and still working out what it means for you. Or maybe you're considering starting one and aren't sure what to expect. Either way, I get into what these medications can actually do, what they can't touch, and what it really takes to feel at peace with food, whether you use one or not. What you'll discover: Why a GLP-1 is a tool, but never the only one What these medications can quiet, and what stays underneath What determines whether old patterns return when you stop What no medication can touch, no matter how much weight changes If you've ever wondered whether using a GLP-1 means you didn't really do the work, or you're on one and still don't feel at peace with food, this episode is for you. If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#193
July 15 · 29 min
Who Are You Without the Food Struggle?
In this episode, I'm answering a question your brain may already be asking without you realizing it. Maybe you're still in it, trying to stop binge eating or find some peace with food. Or maybe you've already reached your goal and don't know what to do with yourself, or your life, without the constant food noise. Either way, I explore why the food struggle can quietly become an identity, and what it actually takes to figure out who you are without binge eating or the constant focus on food, diet, and weight. What You'll Discover: Why the food struggle becomes an identity, not just a behavior Why "who would I be without this" is so hard to answer What's actually underneath the struggle How to build an identity your brain can move toward If you've ever felt like food, diet, or weight has taken up more space in your life than you'd like, whether you're in the thick of it or standing on the other side wondering what's next, this episode is for you. Previous episodes referenced: Your Identity as an Eater The Part of You That Hides The Part of You That Checks Out If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#192
July 8 · 28 min
The Part of You That Checks Out
This episode explores the part that goes numb, zones out, and checks out when things get hard, and what it means that so much eating happens while we're not fully there. I draw on my own experience of surfacing mid-binge and not knowing where I'd been, and look at why eating on autopilot makes complete sense as a protective strategy, and what it actually takes to start building enough safety to stay present. What You'll Discover: Why eating on autopilot and zoning out around food aren't about willpower and what the part doing the checking out is actually protecting you from Why the checking out tends to get harder to interrupt over time and what it costs you to keep not being there What the part that checks out actually needs and why trying to force yourself to stay present tends to make it worse Why the most useful moment isn't when you checked out and everything to do with what was happening right before If you've ever found yourself coming back to awareness mid-binge and genuinely not knowing how you got there, this episode is for you. Previous episodes referenced: The Part of You That Hides Understanding the Part of You That Wants to Binge (Part 1) If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#191
July 1 · 26 min
The Part of You That Hides
Does it ever feel like you are living a double life? Where you eat one way around other people but a completely different way in secret? Do you have a part of you that wants to hide your eating behaviors but don't understand why you do it or how to stop? In this episode, I share from my own experience of hiding my binge eating for years, including a memory of sneaking food as a young child, and explore why secret eating and hiding food make complete sense as a protective strategy, and what it actually takes to begin stepping out of it. What You'll Discover: Why secret eating and hiding food aren't character flaws and what the part doing the hiding is actually trying to do Why the hiding tends to increase the shame over time and what living a double life around food costs over time What the part that hides actually needs and why forced accountability tends to backfire Why the first step out of hiding has nothing to do with telling anyone and everything to do with how you see yourself If you've been carrying this alone, whether no one knows at all or the people in your life only know part of it, this episode is for you. Previous episodes referenced: How to Talk to Your Loved Ones About Your Secret Eating Understanding the Part of You That Wants to Binge (Part 1) If you would like to explore getting support with your eating challenges, schedule a Breakthrough Call today. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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#190
June 24 · 26 min
What Does It Mean to Feel Safe in Your Body?
If the idea of feeling safe in your body sounds unfamiliar, or even a little strange, you're not alone. In this episode we explore why so many people disconnect from their bodies in the first place, why that disconnection makes complete sense as a nervous system response, and what safety in the body actually feels like when you begin to find it. You'll also get a short guided experience to help you recognize that feeling for yourself, and one simple daily practice to start building it. What You'll Discover: Why disconnecting from your body is a nervous system adaptation, not a character flaw How the two-way communication between your brain and body shapes your relationship with food What feeling safe in your body actually feels like, and how to begin recognizing it Why this work is often hard to do alone, and what co-regulation makes possible If you've ever wondered why you reach for food even when you're not hungry, or why being still and quiet feels unbearable, this episode may answer questions you didn't know you had. Want to go deeper? Explore The Gathering, a monthly guided experience to learn how to trust yourself. Book a Breakthrough Call. Want to know why you struggle with food and what to do next? Start watching The Food Freedom Mini Series today.
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