Description

If you’ve ever found yourself in the aftermath of a binge — flooded with guilt, panic, and promises to “fix it tomorrow” — this episode is for you.

In today’s episode of One Body to Love, I walk you through exactly what to do after a binge, not from a place of control or punishment, but from care, nervous system safety, and self-compassion. This episode is a practical, grounding guide you can come back to whenever the shame spiral starts to take over.

This isn’t about being perfect.
It’s about knowing what actually helps — even when everything feels messy.

Summary

Binge eating is rarely just about the food. It’s about what happens after: the mental math, the fear, the self-blame, and the urgent desire to undo what just happened. In this episode, I share a clear, step-by-step roadmap for navigating the post-binge moment in a way that reduces shame, prevents restriction, and supports long-term binge eating recovery.

I talk through how to calm your nervous system, nourish your body without compensation, and interrupt the binge–restrict cycle — even if you’re listening while the discomfort is still very real.

This episode may feel especially supportive if you:

• Binge eat at night
• Feel stuck in cycles of restriction and overeating
• Experience intense shame after eating
• Want food freedom without another “reset” or diet

Episode Timestamps

• 00:55 – Why the shame spiral after a binge feels so intense
• 02:39 – The compassionate roadmap I use with clients
• 04:45 – Step 1: Why trying to “undo” a binge keeps the cycle alive
• 07:44 – Step 2: Gentle hydration as nervous system care
• 09:25 – Step 3: Why rest and sleep matter more than willpower
• 12:53 – Step 4: Why restriction and compensation backfire
• 15:20 – Step 5: How to approach your next meal without punishment
• 18:10 – Step 6: Ending emotional self-punishment
• 20:45 – Step 7: Small acts of safety and self-care
• 23:10 – Step 8: Curiosity instead of criticism
• 26:30 – Step 9: A simple tool to help prevent future binges

Resources & Links

• Five Steps to End Binge Eating at Night(Free Guide)
• Am I Really Hungry? Flowchart(a 60-second check-in I use with clients every week)
  
• Food Freedom in a Weekend mini-course

One Body to Love 10-Week Intuitive Eating Program

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