I stopped Binge Eating With LESS Goals & Targets

[@MarkLewisfitness]

Forcing myself to focus less on targets has been easier that forcing myself to not eat that extra donut 👍

[@Cam-wr5nb]

Super interesting video Mark. I’m of a similar binge mindset and I’ve managed to drop 25kg this year with a similar approach, albeit one that I’ve stumbled into by accident more than anything else. I think Atomic Habits helped - the idea of making lots of good repeatable routines out of my goals and systems instead of huge events that as you say have a massive trough waiting afterwards. As always appreciate your thoughtful articulation, it’s tremendously helpful 👍

[@joshbull6467]

Great video Mark. I just completed my 4th Parkrun today with a sub 23. 3months into my life turnaround where I started exercising and quit smoking and being generally unhealthy. Your videos have been a real inspiration to me after recovering from cancer last year. So thank you mate! I have no idea how you control your goals so well. I feel like I have no control over the importance of the goals I set. My mind just seems to decide for itself! Maybe it’s the extra 20 years of wisdom you have on me 😂 😜 Keep it going mate. Stay Hard!

[@ambruszoltan752]

Top news: Dodgeball 2 is coming ... :)

[@AvoidableCorn]

My binge eating stopped when a doctor figured out I had a food allergy and I stopped eating food I was allergic to. Look into it

[@jefejeffwell1113]

I can disappear a donut real quick if it’s available. I find it easier to avoid places they’re sold than seeing them and not eating them. If it’s in the house, it’s gone 😂

[@alexstruenorth]

As a personal trainer who sees a lot of this stuff regularly so id say im quite clued up with it, I can safely say this is the most accurate and honest KZbin video ive watched and fair play for posting this Mark

[@ioanparry]

I've watched the majority of your videos Mark over a long while now, and this is one of the most helpful, honest, constructive and insightful videos you've made. Credit to you, this will help a huge number of people with an incredibly common, difficult and persistent issue 👍💪🍔

[@dimarazruv7032]

I think you can allow yourself more diet "mishaps" when you're already at your goal weight range, but when you're in the process of weight loss cutting shitty food is a must imo

[@catherinehackett7769]

If I am carefully to not drop my calories too low for too long then I can, by and large, prevent binges.

[@Favre1013]

Best thing you can do is keep talking about it, writing about it, etc. let it out

[@Favre1013]

If youre a binge eater you would love the movie The Whale. Go check it out

[@stinglikeabee777]

Thank you for your vulnerability! So many fitness content creators seem to avoid these conversations and as a clinically diagnosed binge eater I am grateful to see your honesty about this 🎉🎉

[@NB5468464]

I’ll raise my hand and say I’ve never had the minerals to say to my family that I struggle with eating. It’s an internal battle that I’m often scared to admit myself. To have someone in your position Mark say what you’ve said it’s incredibly moving for me. To use your pedestal and open up like this is as brave as it is empowering. Thank you. From the bottom of my heart, thank you 🙏🏼

[@samanthajenkins2399]

I have the opposite problem, I am constantly struggling to make food appetizing. I remember how my Grandmother, a rather large lady, who could eat anything and I envied and admired that since my entire life I was scared of trying new foods or would sometimes, as a child, throw-up when having to eat a meal cooked by relatives, e.g. oxtail stew.

[@85parrot]

Same. I've never told anyone that i binge. In fact I maintain the illusion of almost the opposite - clean eating and restrictive at work, more relaxed with my family and some friends, but certainly not full on binging. I live alone however, so no accountability when I'm at home alone - something that makes it very difficult I find.

[@XX-is7ps]

I really think you’ve got an important lesson here. People always ask what I’m “training for” and then look confused when I tell them nothing, I’m just training. Too many people pick a target event (marathon, ironman, whatever), go full tilt at it, complete it and then just realise that they have this huge emptiness. They hang up their trainers, go back to their old lives and that’s that. That’s fine if that’s honestly what you want, but the alternative I think is more rewarding - to make the training the purpose in itself, and a bedrock of your life so that it is indefinitely sustainable and enjoyable 👍

[@MarkLewisfitness]

yep - this will be the theme of the next video. Jen has mastered the art of "just train in one year - I still havent after 10+ 😂

[@K4R3N]

Goggins new book he says, "never get ready, always BE ready." We just need to be ready and realize the process IS the goal.

[@iggalan]

I completely agree. I train al year round because I enjoy it, not because I have an event ahead. I do train for specific events, and for some I event set myself a goal and specifically train for that. But if I didn’t have an event I would still train.

[@LodvarDude]

Honestly, this is the healthiest channel about health and body. Realistic, brutally honest (the only way) and absolutely no "snake-oil". Love this.

[@loydmorton9134]

Thanks for this, I battle so much with binge eating, and end up hating what I've done without knowing why I've done it.

[@nickvandoorn2229]

Hey Mark, I’m not someone to quickly leave a comment, but you really helped me. Last Saturday your 10k burn and eat challenge came in my feed and I really enjoyed it. Watched multiple videos and subscribed. But then a video of you talking about binge eating disorder came into my feed. I’m 191cm, 93kg 10-11% BF, 23 years, fitness 6x a week for 6 years now, run 30-50km a week with a daily minimum step count of 20k. So we’re kinda a like in the fact that we’re both very active people and you inspire me to still be as active when I’m your age. But this is not the reason I’m writing this comment. Although I’m very active and track my calories each and everyday, me and my girlfriend broke up 3 months ago. This hit me very hard mentally. I started eating uncontrollably on some days and sometimes multiple days in a row. And just like you said, not just an extra 500kcal, but 5k in a sitting not able to stop. So yeah, binge eating disorder… being very disciplined with my food intake and out of nowhere losing controle about what I’m eating was terrible. I felt ashamed about myself and I had trouble to open up about it to friends and family. They see me as this strict fit guy who never cheats on his diet or workouts. Seeing multiple videos of you, someone I can really relate to and look up to, having the same problem and giving advice about it, really helped me. It made coping with it much easier and that in just a few videos… for me I think it’s related to the break up with my long term girlfriend and the mental issues it came with. But the eating disorder made it 10 times worse, because of the shame and guilt I felt because of it. You made me accept the disorder and that really helped me mentally. So Mark, thank you once again. I love your content and now I’m combining my binge eating disorder with binging your videos😜. Keep up the great work, Mark! All the best from the Netherlands! Nick

[@MarkLewisfitness]

🙏 great to hear it helps - the family thing is a tough one. Very hard to explain to someone that sees you as "fit and healthy" that a) the eating issue is something you have and b) that its a real issue if you look ok on the outside! Anyway, glad it helps to hear you arent the only one

[@Josietea]

We need more Lincoln-focussed content

[@MarkLewisfitness]

@@Josietea he might do a Parkrun soon 😂

[@recklessalex9341]

Hey Nick! Ik zit eigenlijk in n soort gelijken situatie, hoe gaat het nu met je?

[@manavsharma869]

It took me ages to accept the emotional aspect to my binge eating. It seems that yours might be similar - mine also was greatly reduced where I had a monotonous routine. What I found out (through endless therapy and self reflection) was that the binges were triggered by myself feeling out of control. Have you considered therapy to address this? All the best and I thank you for speaking openly on this ❤️

[@brewtank6738]

It’s crazy I watch this video and I feel like you are speaking directly to me. Another good one and I’m sure this is not only helping me but plenty of others.

[@JAdoreEdwardCullen]

I didn't realize i needed to hear this. I'm a goal setter. What started me running was doing a 5k coming up this week. To keep me motivated, i want to do a 10k this year as well, etc. I set goals so i can stay on task. But I'm not an athlete i have a job and a child, i can't devote two hrs in the gym some days when i do cardio and strength training, and i shouldn't feel bad about that. The other day, i ran for 10 minutes and clocked that in as a win for me. Reminding myself that i run for fun and workout for fun, so it needs to STAY fun has been helpful

[@Da-Creams]

I love these videos, I’ve been struggling for almost 2 years now after getting stupidly lean and becoming obsessed with food. Endurance cycling has slowly been replacing the dopamine that binge eating gives me. If I can pull myself away from the food and get on the bike, even with a distended stomach, I’ll know I’ll feel better after and the next day. Also letting go of intentional weight loss has helped remove that feeling of failure that sets off a snowball of binging.

[@OliverMay1]

This is a video I really needed to see. I know it sounds corny, but it has resonated with me in a way that has honestly left me stunned. I've known for a while I've had poor will power with regards to food, but this is making me question that and to think it may be something more serious. I tick all the boxes you put up for binge eating and a quick look online only reinforces that suspicion. I am not going to make any self-diagnosis from watching a single KZbin video, but I am going to take stock and have a serious look at myself, do some more research, and maybe speak to a professional. This could be the catalyst to fixing a problem I never knew I had, so thank you Mark, seriously thank you.

[@MarkLewisfitness]

Amazing to hear. Its REAL hard to fix a problem you didnt even know was "real" - I found being able to label what I do/have made it easier to act in ways to deal with it. Otherwise you fight an enemy you dont even know is there!

[@Nick-B78]

@@MarkLewisfitness You nailed it here again Mark. Being able to identify and name the ‘thing’ you struggle with makes it much easier to face and try to combat otherwise it’s like trying to fight with a blindfold on and your hands tied behind your back; you might get lucky and be able to avoid the odd punch but you can never really fight back.

[@Prog47]

You know how I obliterated my cravings? By eating the foods I used to run away from everyday. I eat my fiber and protein in as little calories as possible and then the rest is junk food. Literally no cravings ever. I can be surrounded by people eating pizza and whatever else and not care at all. Helped me lose more than 100lbs

[@MarkLewisfitness]

100lbs! Nice result! 🙏

[@ellleigh1216]

You’re so great at practically breaking things down and speaking about them, with a great deal of empathy too might add. Very refreshing channel.

[@dadbodvlogs]

I battle with this, its incredible how much food can have a grip on you. I’ve done the secret eating, the binge eating etc. Once your on a binge your basically rifling the kitchen until you feel sick, there’s no control to it at all. I also struggle with the demonisation of loads of foods. It’s a journey mate and its great for you to openly discuss it on here. I’m getting control of it, the odd lapse happens but I’m making forward steps! Hopefully ill be a Dadthlete like you soon! |

[@FitAfter50]

While I don't have issues with binge anything I can be obsessive when it comes to training. Let me reword that, I was obsessive when I raced tri. I set goals and was willing to do anything to get to those goals. These days I just try to be healthy and somewhat fit. The somewhat part is difficult. You and I are still fitter than 98% of the humans but not 99% anymore. That 1% can me a mental killer for me at least. What you have done is brilliant will flattening that line. I hope it works out for you. Having said that there still is a KZbinr out there I have to be at on the Hilly Course. Good luck Mark! Stay even!

[@StevenKW]

That speed walking clip is classic.

[@FlavorLab]

Really appreciate the openness you are willing to post! Maybe dumb question, is it possible that the extreme number of calories burned during your exercise may subconsciously exacerbate the binging? Thanks for the great content as usual!!!

[@MarkLewisfitness]

I don’t think so. I binge even not training too 😂

[@mikeprytherch8875]

Mark... I've sent this to my doctor, I've found the NHS in general still do not understand eating disorders, you absolutely nailed it, I found myself laughing (ironically) over the cooking chocolate, I think I've stole my weight in it over the years from my wife's baking cupboard, thank you for this and I'm 100% in agreement, great insight

[@lukaskarlgerhard]

I’ll be honest and say that I’ve exactly the same Mark, I always fixate on fitness goals and when I complete them I tend to binge. Some times it becomes a long habit and others it lasts for a couple of days. I’ve never considered it an eating disorder but this video has really opened my eyes. Thank you man, im going to be more aware from now on. Stay hard!

[@MarkLewisfitness]

The good thing about acknowledging it is a disordered way of eating is that it takes some of the guilty pressure off (you wouldn't feel guilty about any other disorder) and also allows you to tackle it with a level head rather than emotionally.

[@MYoung-mq2by]

Oh my goodness, this is so familiar to me personally. I've started observing these moments and the triggers preceding them: the emotions setting the tone. Although this does take some practice as the onset to the behaviour is so subconscious. Very enlightening and not always earth shattering. Binging is in some cases a habit reaction to plain and simple boredom. Why am I sick and tired of this thing going on (ot not)? Isn't it time I change it? No miracle cure but does also help to ditch the possible victim mindset. It's an ongoing battle though. Thanks for the post, Mark.

[@RJ-lb7ic]

If the recurring binge eating makes you happy or excited while doing it then it is probably linked to some kind of sadness or disappointment or trauma. Like it's a break from the boredom. Much like how an addiction works. Those types of things mean someone who does it may feel really bad afterwards because they know it is wrong but they tell themselves that they were weak for giving in. The meditative monotony of exercise is a real help for people who struggle but it is no cure. You have to find what works for you and taking the heat out of the schedule seems to be working for you now. Good luck.

[@brettjosh]

Such a good video!

[@TheEmily1218]

This really speaks to me. I was once an event-obsessed, numbers-obsessed disordered eater. With therapy and intentionally dropping out of a run club that was great, but not great for ME, I am so much more relaxed and enjoy everything more! All of the energy and time I used keeping spreadsheets and thinking about what I was and wasnt going to eat and when is filled up with so many other activities that are pleasurable! I would just never go back to being that person.

[@toggie35]

I recommend to value more the experience rather than the performance. A nice Z2 ride with my wife is more satisfying than preparing for an IM. The sacrifice disturbs the daily and mental health a lot, which triggers my need of Toblerone 😊

[@ne5464]

Thank you Mark I have a problem with this I realise that I set really high expectations that my mind and body can’t keep up with Eventually it wants to just shut down and take off the pressure I then go to the opposite extreme and totally disassociate and binge I’ve also noticed if I’m mentally restricting and trying to stay in control, on top of moving too much (even just walking) and not fuelling properly, binge eating happens later on.

[@DC-lu5qs]

You made a video a while back on Atomic Habits, and the importance of Habits over Goals. I think what you've hit on here is closely related in a way I can't quite put my finger on to describe. I definitely appreciate that you share this side of your life with us viewers. I am absolutely positive that it is helping people.

[@capslock9031]

Mark, this video is so cool! The analysis and strategy you came up with reminded me very much of Andrew Huberman's podcast on dopamine, motivation, focus and satisfaction. If you haven't: listen to it. The troughs after your events nicely correlate with a plunge in dopamine, leaving you with little to now willpower to overcome the binging urges. Another strategy Huberman suggests to quickly replenish dopamine in the body and thus get lower troughs, would be e.g. regular cold plunges and/or practicing non-sleep deep rest, like in nidra yoga.

[@brionia9760]

Good video. My binges sound very similar and were around work projects/stress. Early retirement and for the first time in years I seem free of them (never say never, but good so far). PS that speed walking clip never gets old, keep finding a reason to get it in there. 🤣💕

[@martagustavsson]

I also struggle with binge eating and have been for seven years now, I have found that you constantly learn new techniques that works for awhile and then you have to switch it up (at least that’s the situation for me). I’m glad you’re talking about so freely, it makes people less embarrassed about it. Thank you😊

[@triciahughes9725]

Wow! Thank you so much for sharing this information 🙏 You've just explained what i've been trying to work out and work on within myself for decades. Both binge eating and being an athlete.

[@MarkLewisfitness]

Glad you found it useful 🙏

[@odinreactz5037]

Your humour is vrillaint becayse i can massively relate to the 1am segment with the cookie dough 😂😂😂😂

[@BULD0SIS]

its really hard sometimes to try to explain this stuff to people who've been skinny all their lives and just cannot comprehend what this is

[@SamMBPBSB]

Great video reminding people not to be focused on PRs, but just enjoy and be consistent. Also great reminder that burgers, cookies and candy are simply too delicious to give up completely. Nice video.

[@Namoraslife]

Thank you for this shift in perspective. I don't struggle with any eating disorders, but tend to hyperfocus (thank you ADHD) on single events and wind myself up over them. So I kinda resonate with your situation. I will try and practice a little bit more mindfulness, setting smart in between goals to not hype one big goal up and see if I can implement your tips and if they work for me. Thanks for always being honest, liable and having this no-bullshit approach and also thank you for your vulnerability. Talking about one's struggles is always a brave step to take.

[@ollyg8874]

0:55 🤣

[@matthewlucas7108]

I was once accused of cheating by a girlfriend because between my getting home from work and her getting home from work (about a three hour difference), I ordered and ate an entire large pizza with chicken bites and a cookie from Papa Johns (probably close to 5000 calories), and proceeded to try and hide the evidence of my binge. She found the boxes, and assumed I had someone over and was trying to hide it. I was just trying to hide that I was a raccoon. She never believed me.

[@MarkLewisfitness]

That’s hilarious and not at the same time 😂 I feel your pain.

[@LeighGuilbert]

Being someone who also suffers as a binge eater, I find these videos very useful and informative, thank you.

[@simonwilton3546]

I think this video will be very useful for people. The basic idea of seeing the problem from lots of angles and having a variety of strategies should help ring a chord with pretty much everyone .

[@BrunoDECOURCY]

Sounds to me like a “postpartum depression… Very interesting and very personal stuff to disclose Mark. I wish you to be able to manage your binging troubles. The way you found sounds excellent to me as a psychologist. Smaller goals and less pressure but teaching you how to be more consistent in your food approach. Keep being awesome and true to yourself!

[@minkmink410]

I found your channel and was really respecting all your hard work and dedication you have but then I found out you take trt and I have now lost all respect.

[@MarkLewisfitness]

I also use contact lenses. Just so you can really hate me 😂

[@mattwilcox5171]

Really interesting Mark. Thanks for your transparency. It’s a really important conversation - the myth that athletes don’t suffer from disordered eating needs shattering. The number I coach that have an awful relationship with food and exercise would surprise many - particularly the growing number of men who alternately binge and punish themselves in order to maintain there external appearance. I wonder though if what you are doing is filling your life with goals rather than seek to identify an overarching purpose? For sure many goals is better than the cycle you were on but purpose would smooth out the line almost entirely. Keep up the good works - I’m now training for Hyrox at 53 and also coaching others to do the same in large thanks to your inspirations.

[@htownblue11]

This was as helpful as it was entertaining Mark. I have similar dietary issues. Thank you for your insight and sharing your experiences. Set a “better analogy goal” while your at it….😂😂😂😂😂

[@hitchjack]

Thanks for doing another video on this mark. Your channel is hands down the most inspirational to me in my fitness journey and health in general because I completely relate to your binge eating. The fact you show a warts and all view is just great. I am on the beach (metaphorically) most of the time, same meals that I know the calories of and I know fill me. I always say to people it’s much easier for me to eat zero chocolate than even 1 piece, as if I have 1 piece I won’t be able to stop until I feel physically sick and full of regret! (And then I’ll eat all the sweets, cake and biscuits I can find as well 😆)

[@Reppintimefitness]

I know this situation too well Speaking facts bro 💯 Keep it up

[@JamesBalazs]

Exactly the same as I have always been. I'm relatively (compared to someone who does nothing, but not compared to a proper athlete) fit, 43bpm RHR, ran 50km in laps of Manvers over 12hrs last year and intend to do the same again this year. Deadlift 200kg, climb a few times per week, boxed since I was a kid. But whenever I'm not running 30+ mile weeks I'm gaining weight because I eat til I'm "more than full" without even realising, then regret it afterwards. I probably spend half the year between 80-85kg, and the other half trying to get back below 75kg. Never thought of it as binge eating until recently.

[@SteveSmith-xw7xi]

You’re reading my mind. I am really struggling at the moment to stay motivated with working out and eating well.

[@neilshirley]

A really entertaining and helpful video. I really struggle with the constant worry about my weight, my food intake and my training. Having lost a lot of weight 2 years ago, the mental effort of trying to keep to my goal weight is draining. I really appreciate you posting your challenges and the things you try to overcome them, it is really helpful, encouraging and motivational. Thank you.

[@softbread1728]

I've never in my life thought of myself as a binge eater, but hearing you speak was like seeing a mirror of myself. This was a great video.

[@Mdgfievf]

Really rate this message! I’ve had the same issue in the past, worst of which I went from 70kg to 95kg+ in 2 months after my last international regatta.

[@extrospective]

Massively appreciate the transparency. As a young man who has never been overweight, your description of binge eating when athletic feels incredibly accurate. Lots of examples you use I have done the exact same. Now reflecting on my own thought processes and goals. Again, much appreciated 🙏

[@4578simonhi]

Yep, this is me, cheers for putting in to words what has been buzzing around my head for too long.

[@brianpurcell9058]

Really appreciate the honesty here mate !!! I went on a health kick some 8 years ago ! Zero alcohol, took up running and Really careful on diet !! Lost 5.5 stone ( sorry old school) kept it off and felt great ! Caught covid last year and came out of that with Zero motivation to exercise!! Reckon I've put 2 stone back on !! Hopefully get mojo back to sort my sh#t out and do something about it 🤞🤞

[@johngriffin7255]

Lost 10kg, got COVID, put it back on, done that twice......

[@sbctech741]

This is brilliant Sir. It’s all about “Know Thyself” and what works for you! I’m a binge eater as well. I’m definitely going to try and out this into practice.

[@EricT43]

I really identified with this video. As I’ve gotten older, 51 now, I have been putting far less importance on goals and outcomes and instead focus on behaviors. Did I eat well today? Did I train today? Am I getting enough sleep? The result is that life seems easier and less stressful, and I can sustain this for a long time without burning out.

[@mcfarvo]

God help all those who suffer with compulsive/obsessive eating (and related behaviors)! It is a torturous existence (as are many psychological/spiritual disorders)!

[@grabs6904]

This channel really is a one stop shop for fitness, nutrition, tech reviews and self-psychological support. Thanks Mark, my wife and I love watching you on the couch in the evening, trying to resist just one more calorie dense snack (you win some, you lose some - but that's OK).

[@MarkLewisfitness]

You missed "comedy" off your list 😂

[@grabs6904]

@@MarkLewisfitness I did too!! 🙈very chuckleworthy

[@SBNewMe]

Somehow, I just knew that sadly, the replies would be filled with people like me admitting to binge eating. I'm in denial about the issue (which is obvious, I suppose) but the relaxed and confident way you talked about yours was really quite powerful. I hadn't considered the peaks and troughs thing - I definitely have that in my life, and it links to the other factors I think are driving my binges: 1. Poor sleep habits (sleep deprivation through going to bed late, sleep apnoea and reflux from the eating). 2. Carbohydrates. Yes, I know, it's a divisive topic, but total abstinence makes me feel bullet-proof. When I am on a carnivore diet, I feel amazing and my family can eat or drink whatever they want in front of me - I will not be interested. Properly on the beach. But, as is well reported, the carnivore diet - or even very low carb eating, is difficult to stick to for very long. And when I fall off the wagon, it's never a case of 'ok - I will just have a few potatoes or some bread' , it's more like 'right, which all night petrol station sells Haagen Dazs and Krispy Kremes?' I will read the comments now.

[@jordannewell8903]

Mark, KZbin has recommended this video 4 times. I've clicked it. It's FEWER goals. Not LESS goals. Sincerely, a big fan if yours in Canada

[@paultopham8626]

Fewer…😊

[@alisonS4708]

I'm not a binge eater but I am a sloth. Having completed my first 50k in February, I have spent nearly the same amount of time after the event in the sloth trough as I did in the training binge. It's not been pretty! A lot of what you said makes me think I need to approach my next 50k in September in a more rounded way. I'm also missing your 'other' content so you may be the first channel I choose to support...you may just have caught this fish whilst hanging out in the safe bits of the ocean!

[@petecollins3387]

Refreshing honesty as opposed to KZbin hype as how to lose weight and get fit. Love your videos!

[@DC-lu5qs]

Someone did a video that I think dovetails nicely with this. Search for "Be more dog"

[@DarkTypeWriter]

Fantastic. You seem to be describing my problem, too... Now to apply your Approach to me. Thanks!

[@Taphosthewarlock]

It's worth highlighting that there is a significant overlap between bodybuilding and food challenge participants. See: Adam aka beardmeatsfood, Leah Shutkever, Erik the electric, Katinaeatskilo's and Randy Santel etc etc

[@gavinstrawn6833]

I subscribed to your channel due to Hyrox advice. But this video is the best I have seen from you. I pop my elbow just before a doubles Hyrox in Chicago in February. I did it anyway after a month of no pushups or overhead lifts. I then transitioned my training to Marathon prep (aiming for a September race) with hopes of qualifying for Boston (sub 3 hours). Since I am running and did Hyrox prep, I am now going to do a Murph in 4 weeks. But I then pulled my hamstring. As you said, dies it really matter if I accomplish this stuff? Not really. I am working to appreciate the journey, not just focus on the destination. I have found I am in really good shape, especially since I work a desk job and have three kids involved in running, baseball, and rugby, and volunteer in my community. I squeeze in workouts as I can. So in all honesty, I should be glad at just being able to do any of these events!

[@NotaNazgul]

It is so crazy how we look at somebody obviously struggling massively. And can muster the stupidity to say "ah, come on, just use a bit of discipline". Something people get wrong about discipline. Discipline rarely works long-term on our individual weaknesses. We wrongfully assume that because otherwise, discipline works great. Nothing good really works WITHOUT discipline, of course. Our brain cannot feel hyped all the time, life just comes with lots of chores if you wanna have food and stay healthy. Even in your dream job. Weaknesses have much more endurance than discipline and need to be resolved on a deeper level. They come from our fears, old wounds, life long coping strategies. Resolve them, change your life or grow out of them. But don't overtrust discipline there.

[@kmolnardaniel]

Thanks for this. I’m less of a great athlete then you, but from 0 I started training 3 years ago, and I promised myself, I won’t skip any week. I keep pushin, I’m way more stronger and fit, but I have the same eating issue. My mom died 2 years ago, then my girlfriend broke up with me, and I had nothing much left just my job (that I love) and training. I try to keep the “boring days”, pushing work, push training, but sometimes my brain just wants a big fucking binge. I try meditation, restricting myself, and everything, but sometimes I still end up : “fuck it, I just want to be a little happy and binge”. I hope this will get better with years… When I started training regularly, it was also terribly hard just to start a training. Now I can’t wait to do it.

[@species5022]

Hey mate, about the eating. I'm not a binge eater at all, but I notice myself that because I train almost every single day, weight, crossfit, trailruns, climbing. I need in excess of 3200 to 3500 calories daily. An amount I think I don't always hit. Therefore, my body goes into "eatmode" every now and then. Which I thing it does, because I hit a genetic low body fat set point of some sort where my body just panics. I've learned to accept these instances, and after years of allowing them to occur, I'm still at 9 or 10% BF. Still fit af. Don't you think it could be possible that what you experience is quite normal, but because you have such a negative image of your old self, it enhances your fear of this eating disorder you have?

[@RogueCylon]

It can be a tough road. I was wrecked from Crossfit on Thursday (two days back to back), then picked up some virus. I feel like I’m a wreck. All I wanted to do was hit some PBS.

[@davegaleuk]

Check out the HPA axis again (as referenced six months ago) and associated levels of cortisol / insulin... preferably before it becomes a chronic psychological injury

[@iberiksoderblom]

I struggle a lot with food and just keeps hanging on a plateau, that I somehow is not able to break and drop those last five kg's. It's like every time I try and do something about it, my brain goes in to some kind of "panic" and I'm searching for- and craving food constantly. Even if I'm fully aware that is't just my brain being stupid... I've had four(!) month to drop the weight and I'm actually closer to gaining a kg than loosing one 😞 The real problem with binge-eating for me is, that if I get injuried or sick for a longer periode, the amount of cake going in is not being burned of. And I've just had five weeks of almost completely physical activity because of sicness and a tiny muscle injury. Then I get caught in a downward spiralling, that makes my brain demand enormous amonts of suggar and fat.

[@nv1t]

in 2018 i did multiple triathlons, climbed at 6c/7a. in 2019 i ran an ultrarun. since then i gained 35kg, due to bad mental health and still struggling to get back to my fit self. I loved running back then and hate it now. I loved climbing back then, but hate it now, because i am missing the separation of the: "this is me now...i am this good" Changing the emotional eating part to a "i don't feel well, i go running", is quite a stretch :-/ Thank you for opening up.

[@aprilgarnett55]

I found when I ate carbs, was a vegetarian, I had more cravings. I went keto, then carnivore and am free from cravings and binges. Sugar from carbs grabs you by the balls with cravings, its crazy

[@FlatToRentUK]

I've got one form of willpower - not buying snacks and junk food in the first place. Fortunately I'm brilliant at it which is helpful because I'm rubbish at the not picking up the unhealthy thing and stuffing it in my mouth part. I used to have a Snack Rack in my man cave full of chocolate, biscuits, chocolate biscuits and various sweets. It's now got nuts, dried fruit and seeds which I snack on now but aren't going to work through 2000 calories worth in an hour. So that's my only tip, just don't buy it in the first place.

[@bobnewkirk7003]

Hey Mark, this is great advice for a lot more than you think. I struggle with cyclical Depression and it directly coincides with busy seasons at work. I will have a period where a big deliverable (or several) gets me on a pretty aggressive schedule and I push hard every day to make it happen. after the deadline all of the accumulated unresolved stress (physical and mental) hits and I fall into deep depression. I'm by no means cured by it, but by "smoothing out the amplitude" of my exertion I can decrease the fallout after my deadline, which sounds like exactly what you are experiencing.

[@Mikey__R]

There's only so much willpower that can go towards abstentioning. If I'm eating well, I've got to be careful I don't blow a few hundred quid on a new toy. If I'm doing well saving up, I'm got to be careful I don't accidentally buy fish and chips. I don't have an eating disorder, but I do have general executive dysfunction, which brings with it a risk of addictive and compulsive behaviours. I totally agree, the beach is a dull and difficult place to live. And the sand gets everywhere.

[@iolairmuinnmalachybromham3103]

I was a “high functioning” binge eater until this January. Then it increased to the point where I can no longer keep the weight off or even keep up with daily life. I haven’t given up on exercise, and that’s helping me cope, but again it’s not enough to offset it any more. It’s really relieving to hear someone else who’s otherwise physically active struggle with this, and who experiences a similar severity. Some people really don’t realise how much binge eaters eat on a binge, and that makes it much harder to talk about. I think that focusing on treating the psychological issues at play rather than too much on treating the consequences of the behaviour is the key to recovery.

[@iiii2903]

Food....for thought : Have you noticed that master chess players and national orchestras players have got no eating disorder issues....?

[@orzelda9955]

I appreciate that whilst you’ve shown great vulnerability to talk about an important and sensitive issue, you’ve also found space to include the legendary power walking clip. Thanks!

[@alhit007]

Another great video Mark and absolutely 💯 so honest and genuine, I HAVE a challenge for you or a test for you to do, I’d love to see the stats on a training session where you fast walk for 5-10 miles then do a run for the same distance and compare the stats on both ie cardio, vo2max, caloric burn etc, now when I say fast walk I mean as quick as you can possibly keep up with out getting to a slow run, and not your funny speed walk attempt 😅hahaha, I’d love to compare the stats and benefits of fast walking to running. Cheers and keep them coming

[@caro9827]

What helped me the most was to establish regular meal times with smaller but more frequent meals (4-6 a day), which was difficult as a student but now I manage to stay on track and it makes me really happy. I also tried to include more things that i enjoyed in my day (such as a nap, watch TV, reading or other things to relax, since I found myself stressed an exhausted from running errands all the time). Lastly I stopped working out when I felt tired and unhappy about it. All these things extremely helped me improve my mental health and relationship with food (: Now I do not crave too much food anymore

[@Jay-sd9ye]

I'm roughly in the same boat as you. 32y- lost weight- got skinny-hit the weights- now trying to hit more cardio and keep my muscle gains. My trouble is ice cream and/or cake. If I buy it I'll eat it till it's gone. Luckily, I get upset at myself and work hard to burn off what I ate the previous day. If I don't buy it, I get over the "want" in a day or two. Hard to do though, not buying it in the first place...

[@andyhammond32]

You've just described my life thank you. I eat Meat and Eggs, when I don't do that, I binge. Usually having a glass of wine screws me up and sends me.into a binge. If I don't drink and stick to meat and eggs I can manage (I'm not carnivore by politics or morals, it's just what works, if Brocolli did it I'd eat that so I'm not advocating any eating style in particular)

[@RogueCylon]

How do you recover when about to fall off the cliff? Hit three CF workouts with lots of Squats and Dead’s, then came down with fever and headaches (everything aches), need to bounce back as fast as possible.

[@anthonypence2110]

I’ve been binging your videos after recently discovering you. I love those marzipan bars, but haven’t seen them in years. What about once a day, eating whatever you want? Like just 1 burger or 1 chocolate bar? Would that help keep the sharks in the ocean?

[@froomer17]

Great content Mark - Ref you dipping after hitting your goals. Is it not not very similar to Arrival Fallacy? Also, are you doing Nuclear in a couple of weeks? , if so, I will say hi :)

[@michaelmacleod2665]

I'm the same. 39 and doing ultras and good amounts of exercise. Got my weight down to 13 stone. 6 months free from alcohol, prioritising sleep more, eating more good food. But..... sugar and fast food. Massive problem with binging badly. And I mean badly. I can control other aspects of my life but cannot understand why I cannot control myself around bad food. Ive managed a few days and even a week before but am basically unable to control it long term and when I fall off again it lasts months before doing a few days again. And no, i cant just ever have a bit. Its none or binge.

[@andrewzach1921]

Going back and rewatching your episodes. Lots of good ideas presented here. Also it reminded me to go back and watch the vegetarian food tasting with your son. I found it really enjoyable when you first did it and i was hoping for a repeat but i know you said it didn't get a lot of views. Maybe it acted like a trigger for you as well down the road after eating all that food at once it reminded your body it enjoys high calorie treat foods as well if you try and keep those impulses down.

[@shawmutt]

Holy crap this is me. I lost a ton of weight with a goal of running a sub 28 minute 5K. I did it, and then went right back to my old habits right into an 8 year "trough"--more like a canyon. Thanks for the ideas.

[@shaylorcyclingwahoolecol8313]

Even without issues with eating I simply enjoy sport more without big goals. Atomic habits, I am a runner, and I am a cyclist, occasionally I’ll do those things in an event, an event I’ll be ready for because of my consistent habits. Fortunately I enjoy the process enough not to need goal, but I’m not everybody.

[@ryerye3147]

I'm training again, and getting back what you lost sucks.. Especially with bad eating habits, Even though I eat a "plant based diet", eating a whole pizza before bed doesn't help, especially when getting up early to get my run in

[@njpetrie19]

Great video. I also have found enjoyment in participating in several events (Hyrox, CrossFit competitions, running races). You're right - whilst it is fun to aim to beat a time in say parkrun (whatever that time may be) it's good to keep perspective and realise that it's not the end of the world if you never do it.

[@coleshovel8432]

Being “busy” is honestly the best/worst way for me. On one hand it’s super effective. If I’m busy and engaged I can completely forget to eat for days at a time. On the other hand I hate making myself busy.

[@JAHinHK]

This really really spoke to me. Amazing insight. My peak and trough cycles are years long and I kick myself for falling off the wagon and say it won't happen again each and every time . Fool myself six times..., shame on me.