Binge Dieting
174 episodes - English - Latest episode: about 2 months ago - ★★★★★ - 290 ratingsThis podcast by Dietitian and Integrative Health Coach Betsy Thurston will cover practical ways to manage weight and eating challenges. You will learn how to stop binge eating, control weight without dieting, and develop a new relationship with eating, food, and your body. See www.betsythurstonrd.com for additional information
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Episodes
Unlearn unhealthy eating habits by accessing the subconscious mind. IFS therapy in action.
May 27, 2021 12:00 - 52 minutes - 47.7 MBDo you often find yourself overeating, especially when you are stressed? If you answered yes, then there are probably other things in your mind contributing to this behavior. It’s not obvious. The subconscious mind is unbelievably complex. I think most dietitians, including me, would agree that you want to honor your cravings to some degree. Intuitive eating teaches us the value of listening for internal physical cues of hunger and fullness and attempting to eat what the body wants. Howev...
Retrain Your Brain to Learn How to Stop Overeating
May 27, 2021 12:00 - 52 minutes - 47.7 MBDo you often find yourself overeating, especially when you are stressed? If you answered yes, then there are probably other things in your mind contributing to this behavior. It’s not obvious. The subconscious mind is unbelievably complex. I think most dietitians, including me, would agree that you want to honor your cravings to some degree. Intuitive eating teaches us the value of listening for internal physical cues of hunger and fullness and attempting to eat what the body wants. Howev...
To Lose Weight, Don’t Think About Losing Weight
April 30, 2021 12:00 - 40 minutes - 49.5 MBDo you want to lose weight and change your relationship with food? We're so used to thinking that the ideal body type is thin, but it's not. “Ideal” is outdated. It’s subjective. The world is changing, and we are all waking up to the truth that you are so much more than the body which carries you through life. Yes of course we all want to look a certain way, and it’s not a bad thing to attempt to remember to choose healthy foods and slow down the speed of our eating and pay attention at th...
How to Defeat the “Why Bother” Mentality
April 15, 2021 04:00 - 28 minutes - 33.5 MBIn our journey toward mindful eating, we usually encounter a form of self-sabotage that says, “Why bother?” This little voice urges us to eat even if we’re not hungry or even if we know it’s too much food or it’s harmful to our body. The voice might also say that the situation’s hopeless or the mountain is too high for us to climb. So how can we navigate this part of us that convinces us to stop caring? In this episode, I show you a simple but powerful trick to calm down that “why bother...
The Habit of Self-Sabotage and Rethinking Everything
March 22, 2021 12:00 - 38 minutes - 36.2 MBHave you ever built up good eating habits, only to return to old ones later on? It hurts when it happens. You might feel disappointment, frustration, sadness, guilt — but it’s okay to feel these things. They’re all normal emotions to have. It’s also normal to falter occasionally. In this episode, I discuss why we often self-sabotage when changing our eating habits. No, it doesn’t speak about your worth or ability. You may be looking in the wrong place entirely. Changing habits is a long jo...
Letting Go of the Habits and the Forces Driving Our Unhealthy Habits
March 04, 2021 13:00 - 43 minutes - 40.4 MBDo you remember how heavy it was to carry your backpack to school? In the same way, your mind has an unseen bag, holding the feelings and weighted expectations you put on your shoulders every day. These emotions and thoughts add enormous weight to our “backpack” that can have real, material consequences in our life. In this episode, I teach you an exercise where we look inside our mental and emotional backpacks and notice which heavy rocks you might have that represent your emotional weig...
Obsessive Thinking About Food and Your Body
February 25, 2021 13:00 - 37 minutes - 34.4 MBDo you find yourself stuck in a loop of overthinking thoughts about what you should be eating or what you shouldn’t be eating or what you want to be eating later in the day? Do you also get stuck ruminating on thoughts about your body? Our mind sends us innocent little thoughts over and over - scientists guess that we might think 80,000 thoughts in a day. But when these thoughts connect to our self worth or to our buried beliefs that we are not enough, we get hooked. We ruminate, we tr...
Fear, Eating, Pain and the Polyvagal Theory
February 18, 2021 17:04 - 33 minutes - 46.6 MBBetsy Thurston MPH RD talks about the mind and its relentless overthinking, which leads to behaviors that don't serve us well. The brain at any moment is just doing what all brains do, which is trying to help us. In this podcast she talks about the polyvagal theory and how your nervous system is designed to help you, even as it can trap you into unwanted states of being. By understanding the brain and the nature of thought you can learn to relax your attachment to unwanted behaviors.
A Spiritual Solution to Food Addiction
February 11, 2021 13:00 - 37 minutes - 34.6 MBWe need food to feed our physical hunger, but at times we eat only to feel better emotionally. In this episode, I will help you understand addiction from the perspective of an addict and will discuss concepts from some authors in the spiritual and recovery movement. I will share some of my clients' insights on Overeaters Anonymous (O.A.) and will also talk about O.A.'s fundamentals. Like any 12 step program, the solution is a spiritual one. I am now offering a 10-week virtual class! ...
Is Being Thin Really That Important?
February 04, 2021 13:00 - 27 minutes - 25.2 MBOur society values thinness very highly. We see it in the media, major industries, and in our culture. Thus, we internalize the need to be thin and work towards achieving that throughout our lives. But how far will you sacrifice your happiness to be thin? We tend to forget that we are more than how we think our body looks because of these false stereotypes. In this episode, I discuss the core of the belief systems that drive binge eating and chronic dieting issues and debunk the concept th...
Trust Your Body, Trust the Process, Trust Life
January 28, 2021 13:00 - 46 minutes - 42.9 MBIf you’re struggling with binge eating, you’ve thought at least once that recovery is not possible. You fall short of your goals, and you think that’s it. You can’t possibly reach the other side anymore because of this one slip-up. But sometimes, your body has a mind of its own and may not act in a way that aligns with your goals. But once you free yourself of this obsessive thinking, you’ll discover that the hard days are part of the healing process and you need to trust it. In this ep...
How to Stop Making Excuses and Take Charge of Your Health Goals
January 21, 2021 13:00 - 35 minutes - 32.6 MBWho doesn’t make excuses? From skipping the gym to overeating when we’re full, we can eke out any and all excuses about why we can’t stick to our health goals. Most of the time, we do this subconsciously. In fact, the excuses come from little parts inside of us that have a need. They seem like excuses but in fact when we come up with an excuse it means a part of us is scared or trying to protect us in some way. It takes conscious effort to break our habit of making excuses. We need to l...
How Feeling Like You Don’t Fit In Causes Binge Eating
January 14, 2021 13:00 - 22 minutes - 20.3 MBDo you often get stuck in the thought that you are so different and you don’t fit in anywhere — at home, in school, or in the neighborhood? Is that feeling forcing you to be who you are not, affecting how and when you eat? If yes, you are not alone because so many people are stuck in that thought too. In this episode, I discuss how you can deal with the feeling of being an outsider and its effects on the way you eat. I also talk about how to reframe your thoughts to become more friendly...
How to keep healthy eating goals in the midst of physical pain, exhaustion or discomfort
January 07, 2021 13:00 - 28 minutes - 25.7 MBDo you feel the need to eat when you’re tired or in pain? Do you tell yourself, “Just for today, I won't eat healthy,” and then cope with these feelings through unhealthy eating? You're not alone. Many people use food and overeat to get temporary relief from their discomfort. However, eating healthy is not something you do only when it’s convenient — it's a commitment. In today's episode, I will talk about managing physical pain, illness, and discomfort while still maintaining the goal...
The Importance of Setting a Daily Intention
December 31, 2020 13:00 - 30 minutes - 28.1 MBThe Importance of Setting a Daily Intention The first step in change can be the hardest. It's easy to lose focus, even when you think you've prepared enough for it. A daily intention is a great way to help your brain come back to the present tense and to your goals, especially when you’re in the midst of a moment of stress and overwhelm. In this episode, I discuss the art of managing your thoughts and setting an intention with your eating habits. I talk about the importance of staying in...
Handling Special Occasions, Family Drama, And Practicing Forgiveness
December 22, 2020 13:00 - 36 minutes - 33.4 MBAs the holidays approach, it might be tempting to relax into the season with the attitude of eating in excess. It can be very easy to allow yourself extra bites of food or another piece of pie and to forget that you might feel overly full or uncomfortable later. In some cases, you might find it hard to refuse a relative who keeps filling up your plate or to eat moderately in the midst of a delicious holiday spread. In this episode, I identify common “excuses” that parts of our mind use du...
Living Without the Brakes On; Learning to Stop Self Sabotage
December 17, 2020 13:00 - 30 minutes - 27.6 MBAre you living your life with one foot on the brakes? So many of us (myself included) often find ourselves sabotaging our efforts to get what we want in life. When we do that it can lead to frustration, anger, and hopelessness. In today's episode, I talk about self-sabotage, empowerment, and how to stop living with one foot on the brakes so we can allow ourselves to have a happier and more fulfilled life. I am now offering a 10-week virtual class where you will learn a specific process t...
How to Balance the Food You Eat
December 10, 2020 13:00 - 33 minutes - 30.3 MBIt’s hard to talk about eating without tying it to ideas about nutrition, so it's helpful to understand what makes up the food we eat and how it affects our bodies. Different foods have different functions in the body. There is no one answer to the question, “What should I eat?” However, there are guidelines to help you balance it out. In today's episode, I touch on the science of food. I talk about the different food groups and the general rule of thumb when eating. Tune in to the full ep...
Structuring Meals & Managing Intrusive Thoughts About Food
December 03, 2020 13:00 - 52 minutes - 48 MBStructuring Meals & Managing Intrusive Thoughts About Food Many people are struggling with losing or maintaining weight. As eating becomes a coping mechanism, you might find yourself turning to food whenever stressed, sad, upset, tired, overwhelmed, angry, or bored. The truth is, you cannot satisfy your emotional hunger with eating because it is a different type of hunger. Even if you strictly follow a diet, you will soon return to your unhealthy eating patterns. In this episode, I share...
How to Use the Hunger Scale for Intuitive Eating
November 26, 2020 13:00 - 32 minutes - 29.5 MBHow to Use the Hunger Scale for Intuitive Eating Wouldn't it be nice if you can give your body permission to eat without feeling guilty? Often, we rely on binge dieting strategies and beat ourselves up for the short-term numbers we see on the scale. But what will happen if we tune into our hunger scale long-term and eat to honor our body? In this episode, I discuss two essential skills to gain control over your weight. I will also introduce strategies for tuning into the body's wisdom an...
This Tool Can Stop Your Food Cravings
November 19, 2020 13:00 - 33 minutes - 54 MBThis Tool Can Stop Your Food Cravings Do you often find yourself binge eating? Are you having trouble following through with your goals? The good news is there are several ways to manage your food cravings and learn how to train your brain to stop the impulse to go into a binge eating moment. In this episode, I discuss one great tool you can use to help stop the cravings and impulsive thoughts leading to a food binge. I also talk about the limitations of prescribed meal plans or diets ...
Understanding the Triangle of Perfectionism, Binge Eating & Shame
November 17, 2020 13:00 - 52 minutes - 49.2 MBUnderstanding the Triangle of Perfectionism, Binge Eating & Shame We all have a family that lives inside of us, which each member showing up as voices, urges, sensations, or images. These inner voices can be your harshest critics and worst enablers yet they’re trying desperately to help you. When it comes to binge dieting, understanding and finding these parts of us through a lens of compassion will take you one step closer to healing. In fact, it will ultimately completely heal you. T...
Life Purpose, There is No Emergency, Permission
September 13, 2020 20:32 - 38 minutes - 58.5 MBBetsy Thurston RD talks about the experience of several clients and their struggles in the current pandemic environment. The podcast talks about Betsy's personal experience at a retreat, about a client's plan to show up on the beach showing more skin then she wanted, and about other client's and their sense of meaninglessness. There are a lot of big concepts on this podcast!
Childhood, parents, and our eating predicaments
August 07, 2020 03:09 - 47 minutes - 74.1 MBBetsy Thurston MPH RD talks about some common childhood situations that can set the stage for overeating, body shame, chronic dieting and a stressful relationship with food. She talks about some specific action steps you can take to help work through and manage these problems.
Reduce anxiety and fear quickly
June 10, 2020 14:32 - 40 minutes - 36.1 MBIn this episode Betsy talks about quick and effective ways to manage anxiety and fear in the moment. This is a practical, no nonsense episode which looks at common issues related to food issues as well as life issues that lead to eating problems.
Alcohol and Overeating. The story of Sarah
May 08, 2020 00:53 - 34 minutes - 32.2 MBBetsy Thurston MPH RD talks about the beginning of a success story involving alcohol and eating during the time of Covid-19. She walks listeners through her journey, step by step. Internal Family Systems, Pema Chodrin, Compassionate Curiosity, Courage and Boundaries all play a role.
Having an honest conversation with the part of us that's eating
March 29, 2020 17:08 - 40 minutes - 37 MBBetsy Thurston MPH RD talks about how to manage emotions such as panic, anxiety, fear, or anger without resorting to food. She includes a role play between internal parts of us using internal family systems therapy (IFS) . Betsy also covers key points needed to survive eating problems during this stressful time period including the anti inflammatory diet, structuring meals and creating boundaries.
Moms and Dads and our eating relationship, AND The 5 personality patterns
March 07, 2020 21:19 - 55 minutes - 50.6 MBBetsy Thurston MPH RD talks about the values and habits of mind that result from our relationship with our parents and how this drives issues with food problems or an inability to stay focused with health goals. She talks about three clients and their specific stories, and at the end she gives a sneak peak into the groundbreaking work of Steven Kessler and The 5 Personality Patterns.
How to stop falling into old habits of mindless overeating, listening for spiritual guidance
February 06, 2020 04:13 - 52 minutes - 47.7 MBBetsy Thurston MPH RD talks about what to do when the habit of mindless overeating takes over. She talks about several clients and their experiences including stress over jobs, physical pain, dating, needing to be perfect, and managing a longstanding pattern of using food to soothe. She tells a story about hearing spiritual guidance and about what researchers suggest helps most with willpower.
Somatic Experiencing to unravel the motives for overeating
January 15, 2020 00:42 - 41 minutes - 38.3 MBBetsy Thurston MPH RD talks about somatic experiencing as a tool to help understand reasons for some habits and behaviors related to eating. Betsy explains how to apply this technique and also talks about several different clients and their struggles and insights. She talks about clients with various concerns: with a diet mountain dew addiction, an impulse to eat very fast, general anxiety around eating, needing to be perfect when eating, and having a resistance to exercising.
Trusting the body, finding the higher self, AND Protein and Fiber!
December 22, 2019 20:50 - 32 minutes - 29.7 MBBetsy Thurston MPH RD talks about how to trust the body and listen to it through the perspective of our two separate selves (our higher self and our human self). She also addresses practical issues regarding protein, fiber, check lists for food, and addressing physical versus emotional hunger.
Navigating Holiday, Social, and Family Eating and SItuations
November 27, 2019 04:35 - 40 minutes - 36.8 MBBetsy Thurston MPH RD talks about how to be in the midst of the holiday parties or other social events as well as family tension without overeating. She looks at concepts from spiritual teachings as well as practical food advice. Several concerns of various clients are also considered.
Mind Body Syndrome and Creating the Life you Want
October 30, 2019 16:50 - 33 minutes - 40.1 MBBetsy Thurston MPH RD talks about many types of physical pain in the body, eating disorders, and anxiety and depression as a process in the brain called Mind Body Syndrome. Healing from these symptoms is possible and she presents tools to help this happen. Manifesting your dreams and creating your reality can happen.
The Habit of Self Sabotage and Rethinking Everything.
September 20, 2019 23:32 - 38 minutes - 36.2 MBBetsy Thurston MPH RD talks about the experiences of two separate clients and the behaviors that sabotaged their efforts to stay with their health goals. She talks about specific ideas regarding food and goal setting and also about very general concepts that help give perspective to the struggle with weight and healthy eating. If we work with both intuitive eating and with the emotions and behaviors that sabotage we can more effectively achieve our health goals. The wisdom of spiritual...
Quick tool to decrease and emotions in the moment using the law of attraction
August 20, 2019 20:09 - 33 minutes - 30.4 MBBetsy Thurston MPH RD talks about an effective tool to shift out of unhealthy eating patterns or worry about food and the body. She uses examples from clients in her practice to help demonstrate how to work with this tool. Specific practices are provided at the end.
How to let go of the habits and the forces that drive our unhealthy habits
July 19, 2019 21:41 - 43 minutes - 40.4 MBBetsy Thurston MPH RD brings listeners into a group exercise which delves into the drivers behind our compulsions to overeat or to lose focus on our health goals. Listeners will get a front seat into the experience of letting go of those habits that sabotage our efforts. The answers will be inside of a backpack!!
Family Roles and Rules, also 8 Eating Tips to Get You Back on Track
June 22, 2019 19:22 - 24 minutes - 28 MBBetsy Thurston MPH RD talks about some common roles in the family and how they might influence eating behaviors. She also covers some of the unspoken rules that are often present in families that can create enormous internal upset. At the beginning of the podcast Betsy lists 8 eating ideas and habits that can help you feel more in control and confident.
Why bother, what's the point, just go ahead and eat....
May 22, 2019 01:30 - 28 minutes - 33.5 MBBetsy Thurston MPH RD talks about self sabotage and specifically the voice inside that tells us it's hopeless to even try to change our eating patterns, so just go ahead and eat... On this podcast Betsy talks about one special trick and also explores some specific examples of managing sabotage with her clients using the model of internal family systems.
It's not that I won't, it's that I can't! The tool to stop food cravings
April 20, 2019 20:45 - 33 minutes - 54 MBThis Tool Can Stop Your Food Cravings Do you often find yourself binge eating? Are you having trouble following through with your goals? The good news is there are several ways to manage your food cravings and learn how to train your brain to stop the impulse to go into a binge eating moment. In this episode, I discuss one great tool you can use to help stop the cravings and impulsive thoughts leading to a food binge. I also talk about the limitations of prescribed meal plans or diets ...
Body Positivity (and why it helps to care about this)
March 20, 2019 17:23 - 40 minutes - 49.5 MBBetsy Thurston MPH RD talks about the body positivity movement, and how you can use these concepts to help with your personal health and weight goals. She includes some exercises as well as intuitive eating tips and some great instagram accounts to follow.
How to communicate without feeling stressed
March 09, 2019 22:05 - 33 minutes - 34.1 MBBetsy Thurston MPH RD talks about how to communicate in a way that will leave you with less stress, with a better outcome, and with your need to be heard being met. Eating problems can happen when you avoid communication and conflict altogether, or when you go the other direction and explode into anger, nagging, or tears. Betsy gives specific client examples and explains the method known as Nonviolent Communication.
Codependent Relationships cause eating problems
January 24, 2019 23:16 - 33 minutes - 26.1 MBBetsy Thurston MPH RD talks about codependent relationships, and how these can create emotional disruption and overeating. She talks about the concept of codependency and what to do to move towards healthier relationships with those who we love.
How to have a Food Boundary without Dieting
January 13, 2019 20:28 - 36 minutes - 27.9 MBBetsy Thurston MPH RD talks about the concept of a food boundary, and how this differs from dieting. She talks about what is good about a diet and what isn't, and what to do to get back on track.
People Pleasing Causes Weight Gain
November 02, 2018 00:47 - 29 minutes - 26.4 MBBetsy Thurston MPH RD talks about how people pleasing creates exhaustion, resentment, and an inauthentic life. She talks about ways to recognize and change this behavior, and how it connects with perfectionism, communication, setting boundaries, and codependency. When people have a calmer internal world, there will be a much greater ability to make healthy food choices
Should I cave in and eat it, or should I be good?
October 07, 2018 04:04 - 46 minutes - 41 MBBetsy Thurston MPH RD talks about the internal tug of war between the part of us that desperately want us to eat, and the part of us that wants us to "be good", lose weight and not obey our food cravings. Using an email sent in from a client, she breaks the down the conflict and walks through the process of how to reduce the intensity of the internal noise. Once the parts become less extreme we can learn how to live a more balanced life.
Getting Perspective, Learning Fundamental food rules
September 23, 2018 16:48 - 33 minutes - 31 MBBetsy Thurston MPH RD talks about how to view the struggles with eating, body weight and body image with perspective so you can gain peace of mind and heal. She plays a song by Bob Sima and talks about it's message and also covers the fundamental food rules that you need to follow in order to get on track.
Lonely Eating
September 01, 2018 21:38 - 24 minutes - 22.6 MBBetsy Thurston MPH RD talks about how to work with loneliness to minimize its ability to derail our goals for healthy eating. She talks about ways to manage it as well as the perspective that lonely isn't always a bad thing.
Obsessive Thinking About Foods and Your Body
August 13, 2018 17:53 - 37 minutes - 34.4 MBBetsy Thurston MPH RD goes to the heart of the problem of disordered eating by addressing the obsessive thoughts that derail us. She talks about specific ways to stop the obsessing habit and teaches some basic laws of inner physics. Betsy also addresses the correct way to to set a goals and intentions that will give you the results you want.
You really can change your eating behaviors! MINI PODCAST
July 12, 2018 03:14 - 19 minutes - 17.9 MBOn this short podcast Betsy Thurston MPH RD talks about the topic of feeling helpless around dieting, food and weight struggles. She explains how to work with a brain that tells you to give up, who cares, why bother, it's out of your control........
Getting to the Root of the Problems With Eating
June 14, 2018 02:09 - 41 minutes - 37.8 MBBetsy Thurston MPH RD talks about the common experience of being put on a diet or teased about the body as a child. She talks about the development of destructive eating patterns and how to get them to relax. She sites three specific examples of clients she has worked with and how they began the process of healing their problems with eating and over-dieting.