Ditch Decade Diets Podcast

EP: 872 - 9 Habits of Women Who Eat Normally and Feel Good in Their Body

Do you want to heal your relationship with food without feeling like you have to give up caring about your health or how you feel in your body? Maybe you’re scared that if you stop tracking, controlling or following food rules, you’ll swing to the opposite extreme... eating whatever you want, gaining weight and feeling even MORE uncomfortable in your own skin. But eating normally isn’t about restriction or having a free-for-all. In this episode, I’m sharing 9 habits of women who eat normally, trust themselves around food AND feel good in their body. You’ll learn: Why normal eaters focus on what sounds good, not what they should eat How to listen to your True Brain instead of your Restrict Brain or Binge Brain Why normal eaters honour cravings without turning them into binges How to stop eating past fullness without feeling deprived What it looks like when binge urges are no longer running the show How normal eaters move on after overeating instead of saying “eff it” How to keep trigger foods in your house without obsessing over them The difference between loving boundaries and rigid food rules How movement can come from self-respect instead of punishment You don’t have to choose between trusting yourself around food and feeling good in your body. The goal is Freedom of Choice, where YOU decide how you eat instead of rules, restriction, guilt, cravings or binge urges deciding for you. If you’re ready to stop bingeing and get back to eating like a normal person, message me CONQUER and I’ll send you the details for CONQUER 2.0. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 871 - Intuitive Eating Is Making You Binge MORE… Here’s Why

Have you tried intuitive eating only to feel like you’re eating whatever you want, overeating more and somehow feeling even MORE out of control around food? You went from dieting, tracking and following food rules to: “Just listen to your body.” “Eat when you’re hungry.” “Stop when you’re full.” “Give yourself unconditional permission to eat.” But…what if you don’t actually know how to hear what your body is telling you yet?! In this episode, I’m breaking down why intuitive eating might not be working for you and why going from restriction straight into an “I can eat whatever I want” free-for-all isn’t the answer either. You’ll learn: Why eating whatever you want ≠ actually eating intuitively Why you may struggle to recognize hunger and fullness cues How years of dieting and food rules can disconnect you from your body Why you don't have to go from restriction to a food free-for-all How to reconnect with what your body actually wants The difference between Food Freedom and Freedom of Choice How to eat nourishing foods AND sweets without feeling restricted How to start eating like a normal person again You don’t need MORE rules. But you also don't need to throw every boundary out the freaking window. There is a middle ground where YOU get to choose how you eat based on what sounds good, what feels satisfying AND how you want to feel in your body. That’s Freedom of Choice. If you’re ready to sustainably conquer binge eating and learn how to trust yourself around food again, message me CONQUER on Instagram and I’ll send you all the details for CONQUER 2.0. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 870 - How to Stop Strong Binge Urges and Eat Like a Normal Person

Do you know you don’t want to binge… but the second a strong binge urge hits, it feels like you HAVE to give in? In this episode, I’m breaking down why binge urges feel so strong, how binge eating becomes a habit in your brain, and how to start rewiring the urge binge cycle so you can eat like a normal person again. You’ll learn: Why binge urges can become stronger the more you give in How restriction can fuel the urge to binge The difference between your Restrict Brain, Binge Brain and True Brain How to create space between an urge and automatically bingeing What a Rewire Rep is and how it helps retrain your brain How to stop the “eff it, I already messed up” cycle after overeating How to stop eating past fullness The difference between Food Freedom and Freedom of Choice What eating like a normal person actually looks like EPISODE CHAPTERS: 00:00 — Why binge urges feel impossible to resist 03:05 — Why binge eating becomes a habit in your brain 04:00 — How restriction makes binge urges stronger 05:35 — Restrict Brain vs Binge Brain vs True Brain 07:40 — How to stop automatically giving in to binge urges 08:10 — Rewire Reps: how to rewire binge eating 10:25 — How to stop eating past fullness 13:20 — Food Freedom vs Freedom of Choice 16:55 — What eating like a normal person looks like 21:15 — How to get support to stop binge eating The goal isn’t to perfectly control food or eat "whatever" you want... It’s to get to a place where YOU choose whether you want the salad, chocolate, dessert or nothing at all, instead of your urges making the decision for you. If you’re ready to sustainably conquer binge eating, message me CONQUER on Instagram and I’ll send you the details for CONQUER 2.0. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 869 - Stop bingeing on sweets (without telling yourself to not eat them)

Your binge on sweets may have started before you even ate the chocolate. You craved chocolate, but chose fruit, almonds and a protein bar instead. Now you’re full, still unsatisfied and thinking about chocolate even more. In this episode, I explain why avoiding the food you actually want can lead to overeating later and how honouring a craving can help you feel satisfied and move on. You’ll learn: Why fullness and satisfaction are different How “healthier” substitutes can make food noise louder Why being overly full can trigger a binge How guilt turns eating sweets into an all-or-nothing spiral How to honour a craving without eating on autopilot

EP: 868 - Why Stopping When You’re Full Feels So Uncomfortable

Stopping when you’re comfortably full can feel surprisingly uncomfortable when your brain is used to eating past fullness. In this episode, I explain why overeating becomes a habitual cycle, why your hunger and fullness cues aren’t broken, and how repetition can rewire your brain so comfortable fullness becomes your new normal. You’ll learn: Why stopping when full feels uncomfortable How overeating impacts your mood, energy, confidence and relationships Why you’re already experiencing discomfort either way How repetition makes stopping easier over time Three practical ways to feel more satisfied during meals Your brain learned to overeat through repetition, and it can learn a new response the same way. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 867 - How to Eat One Cookie and Move On With Your Day

Have you ever watched someone eat one homemade chocolate chip cookie with a cup of tea and then casually move on with their day? Meanwhile, the moment you eat something sweet, it feels like something switches in your brain. You have one cookie, immediately want another and start telling yourself: “I should only have one.” “Why can’t I stop?” “I’ve already messed up.” Before you know it, you’ve eaten several cookies, feel painfully full and promise yourself you’ll do better tomorrow. You might even throw out whatever is left or swear you’ll never bake cookies again. But the people who can eat one cookie and move on usually aren’t forcing themselves to stop at one. They aren’t following a strict rule. Their body and brain simply feel content and satisfied. In this episode, I’m breaking down why putting pressure on yourself to “just have one” can actually make you feel more impulsive around food and what needs to change for stopping to begin feeling natural. You’ll learn: Why the rule “I can only have one” can activate your inner rebel How guilt after a second cookie can turn into an all-or-nothing binge Why being ravenously hungry makes it harder to feel satisfied Why being overly full can also trigger continued eating The difference between eating from a craving and eating from an urge Why feeling calm and regulated matters when eating a trigger food Why simply keeping trigger foods in the house does not automatically build trust How your beliefs about a food influence how in control you feel around it How to begin rebuilding trust with cookies, peanut butter, bread, chocolate, chips, ice cream or another triggering food I also share client examples of women who are beginning to feel safer around foods they once ate frantically, secretly or straight from the package including peanut butter and bread. You are not broken, and you are not the exception. No matter how many times you’ve binged on a specific food, your brain can learn a new association with it. You can rebuild trust one experience, and one food at a time. Inside my four-week program, Trust With Trigger Foods, I walk you through the process of rebuilding trust with one specific food. You’ll learn how to: Choose the right food to begin with Reduce the fear and anxiety surrounding it Rewire the beliefs that make you feel out of control Understand when it is supportive to eat the food Create a calmer and safer eating experience Use the same process with other trigger foods in the future The goal isn’t to force yourself to keep food in the house or allow yourself to eat it whenever you think about it. The goal is to help your brain feel safe enough that you can enjoy the food without automatically spiralling into guilt, overeating or bingeing. JOIN TRUST WITH TRIGGER FOODS CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 866 - The cost of fearing food forever

If trigger foods feel scary to you, you are not alone. Maybe every time you’ve bought the cookies, chocolate, bread, chips or ice cream, you ended up eating more than you wanted, feeling out of control, and thinking, “See? This is why I can’t trust myself.” So of course your brain says: We know how this ends.” But feeling scared does not mean you’re doing anything wrong. And it does not mean avoiding the food forever is your only option. In this episode, I’m talking about why the fear around trigger foods makes so much sense, but also why letting that fear make every decision for you can keep food feeling even more powerful. In this episode, you’ll hear: Why it makes sense that trigger foods feel scary Why avoiding the food can feel safe short-term but keep the fear alive long-term How fear tries to protect you from bingeing, weight gain and regret Why the real cost is letting food take up so much mental space The difference between ignoring fear and supporting yourself through it Why temporary fear is worth long-term food freedom A simple reflection to help you see what fear is costing you CLICK HERE TO JOIN TRUST WITH TRIGGER FOODS CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 865 - The first steps I took to build trust around trigger foods

I used to feel like I had absolutely NO CONTROL around ice cream, chocolate, bread, pasta, dried mangoes, almond butter, protein bars. The moment I was around them, I would binge on them. So I would avoid them. I'd keep them out of the house and think "out of sight out of mind". But that just left me thinking about them SO MUCH MORE. So I felt so torn on how to eat these foods with control. In this episode, I break down the first few steps I took to build trust around trigger foods without losing control or avoiding them all together. MSG ME "TRIGGER FOODS" for details on my new program: Trust With Trigger Foods. This is a four-week program where I’m going to teach you how to choose one trigger food and start building trust with yourself around it. So instead of buying chocolate, bread, cookies, chips or ice cream and immediately spiralling into, “I need to eat this all now because tomorrow I’m starting over,” you’ll learn how to slow down, feel safe, actually enjoy it, and move on with your day. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 864 - Change your life in 24hrs by releasing shame

Here's the post I referred to REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 863 - Thoughts that made me believe I was the exception to conquering binge eating

REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 862 - “Maybe my binge eating isn’t that bad”

I used to think that maybe my binge eating wasn't "that bad". Because I had a great life. My relationship with my bf was great, my family was loving and supportive, I was somewhat able to maintain my weight (even though I was sooo uncomfortable in my own skin). I was successful with my career... Things were going well. But I knew I was just managing my binge eating because it came in waves. Some days I felt on top of the world like I actually had control over my food and then other times, I didn't see a way out. Inside this episode, I share the big shift that led me to get the support I need to sustainably conquer binge eating instead of just managing it for the rest of my life. REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 861 - Taking responsibility for your lack of trust with food

REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 860 - You have the power to rewire your brain out of binge eating

JOIN THE REWIRE YOUR BRAIN TO STOP BINGE EATING CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 859 - How to make saying no to your binge urges actually feel doable

JOIN THE 30 DAY CHALLENGE HERE You’re either winging it & hoping you won’t give in by trying to go to bed early, promising yourself you’ll never binge again, not buying the chocolate Or you’re not even trying to stop yourself from going into the pantry because you tell yourself it’s too hard, I deserve it, it’s like a reward, it’s the only time I get for myself. Both leave you exhausted & defeated. But it’s not your fault. It’s not easy saying no to your urges when it feels like you’re going through an out of body experience, like someone has a remote control & taking over your body but it becomes easier when you have tools to regulate your nervous system and become less impulsive with food. CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 858 - You don’t need more control when it’s making you more impulsive with food

I went from tracking every gram of food I was consuming, eating healthy all day & losing my sh*t on way too many sweets come 9pm, feeling broken and like I was going to spend the rest of my life bingeing and thinking about food To… Food being the most effortless part of my day. I’m in the driver seat of how much I eat, not my urges. I enjoy my delicious pancakes for breakfast that taste like brownies every morning without weighing out my almond butter, I keep chocolate in my house and enjoy it some days after a meal and some days have no desire to have any. I’ve had my moms homemade cookies in my house for months and forgot they were even there. This isn’t because I have willpower. It’s because I rewired my brain and no longer feel an urge to eat when I’m bored or overly full. I got rid of the eff it mentality. I stopped saying “I’ll do better tomorrow” and rewired my brain instead. I’m walking you through my entire Root & Rewire process inside the Rewire Your Brain to Stop Binge Eating 30 Day Challenge. Everyday, you’ll have a tangible tool to help you become less impulsive with food without someone just telling you to eat less, watch your portions, slow down your eating, don’t buy the chocolate or just listen to your body. As someone who’s over 6+yrs binge free, I get it and I can’t wait to help you get your brain back! JOIN THE REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 857 - I thought stopping binge eating would feel exciting. It actually felt terrifying...

Every diet I went on felt like climbing Mount Everest. It took so much effort, so much willpower, so much pushing. Which is why this felt… different. And honestly? That scared me. I remember thinking: Do you even want to let this go? Because if binge eating went away… who would I be without it? What would I fill my time with? What would I look forward to at the end of the night if I wasn’t eating? Those thoughts are more normal than you think. You’re not crazy. And you’re not broken. There is often a real grieving and shedding process when you start letting go of the version of you that has used binge eating to cope, numb, escape, or soothe. And stepping into the version of you who feels calm and in control with food can feel unfamiliar before it feels safe. That’s why you may not need to push harder. You may need to loosen your grip. Because when you stop clinging to control, you may realize you’re not losing anything at all. You’re getting your life back. The life you prayed so hard for. JOIN THE REWIRE YOUR BRAIN TO STOP BINGE EATING 30 DAY CHALLENGE CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 856 - Speaking up for yourself will save you thousands of calories tonight

Boundaries aren’t supposed to feel comfortable. They will stretch you & make you question if you’re doing the right thing. But they will also help you to gain your energy, time & capacity back. Boundaries are the most self loving thing you can do for yourself & everyone involved. Set the boundary, sh*t your pants & you’ll save yourself hundreds of calories tonight because you’re not downing a pint of ice cream in resentment, doing something you didn’t have the time or energy for JOIN THE 30 DAY CHALLENGE HERE! CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 855 - You don’t binge because you lack willpower. Your brain got wired into a habit loop

You don’t binge because you lack willpower. Your brain got wired into a habit loop🍫🧠 The good news? What’s got wired into your brain can be rewired😉 Join me inside our 30 Day Challenge to rewire your brain out of binge eating! 🍪30 days of brain rewiring techniques to become less impulsive with food without years of therapy, keeping trigger foods out of your house or distracting yourself when the urge to binge on an entire row of cookies come on 😍weekly trainings on zoom with me where you’ll learn my Root & Rewire process so you can step into the driver seat of your food choices instead of starting over every Monday 💜Be around badasses who will help you release shame & see you’re not alone If you feel like you have it together in so many areas of your life except for this whole food thing… this challenge is for you! JOIN THE 30 DAY CHALLENGE HERE! CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach

EP: 854 - I haven’t been this real, raw or vulnerable in a while. It’s time I share my truth more than ever before

EP: 853 - "When I'm unstoppable, I feel free. Nothing can stop me, not even the mind drama in my head"

“I have seen my best self as attainable working you” Brittany wanted to attend the event last year but made excuses as to why she couldn’t. “I don’t know these people” “I can’t make it, I have work” & this year she realized she was the only thing in her own way. She saw how she was holding herself back & decided she didn’t want that to be her story anymore. The ladies who go to events like this & completely shift their identity into this unstoppable badass aren’t different than you. They just chose to put their excuses to the side & find a way to get in the room😎 Brittany has grown so much & has already felt glimpses of being unstoppable 💃I can’t wait to see what’s in store for her & all of you badasses when we are all IN PERSON at the end of May!! The UNSTOPPABLE Badass Event 2.0 is happening in Toronto, ON on May 30th & 31st Msg me “TICKET” for details! CONNECT WITH LORNA: ---＞ Instagram @lorna_bingeeatingcoach https://www.instagram.com/lorna_bingeeatingcoach/ ---＞ TikTok @lorna_bingeeatingcoach https://www.tiktok.com/@lorna_bingeeatingcoach