🧠 Stop Binge Eating by Rewiring Your Brain (Therapist Explains)

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Disclaimer: This video is for information purposes only and my content should not be used as a substitute for seeking treatment from a healthcare provider. My content is not going to be suitable for everyone, so please use your self discernment before applying any video content in your own life.
In this video, I explore the concept of how conditioned patterns in our brains, like the catchy lyrics of a 90s pop song, can influence our thoughts and behaviors, especially in relation to binge eating. Our brains are wired to react to certain stimuli based on deep-seated neural connections. These conditioned responses can make overcoming habits like binge eating feel like an endless cycle, similar to experiencing "Groundhog Day." To break this cycle, I discuss two primary solutions: maintaining awareness and rewiring our brains to create new, healthier patterns of thinking and behavior.
I emphasize the importance of developing a recovery mindset by focusing on beliefs, attention, and emotional reactivity. Understanding and reshaping our beliefs about food and recovery is crucial because they form the foundation of our conditioned behaviors. Directing our attention deliberately helps us to practice new ways of thinking, which is essential for creating new neural pathways. Additionally, managing our emotional reactions, particularly those tied to old conditioning, allows us to weaken those unhelpful patterns and reinforce new, positive ones. Techniques such as mindfulness, somatic exercises, and self-compassion are highlighted as effective tools for this rewiring process.
Finally, I address the significance of emotional reinforcement in solidifying new, healthier behaviors. Celebrating small victories and showing appreciation for progress, no matter how minor, fuels the brain's motivation to continue building these new pathways. This video is a reminder that recovery from binge eating, or any conditioned behavior, is not just about overcoming challenges but about rewiring our brains to establish a new normal.

[@ponysong2006]

I'll believe I'm recovered when I start noticing I haven't binged and the noticing doesn't trigger the urge to binge.

[@cathrynsuarez1695]

I will believe I’ve recovered when I’m no longer scared of feeling hungry.

[@TheBingeEatingTherapist]

Love this. Just try including how you DO want to feel about hunger. You don’t want to feel scared so what do you want to feel instead. It might sound pedantic, but it’s enormously helpful to be clear on what you do want not just what you don’t ❤️❤️

[@Pirupiru577]

⁠I will believe I’ve recovered when I will feel and be free from those chains in my mind

[@sararetka9979]

I will believe I'm recovered when I no longer think that a binge is the best solution when I've had a stressful day, and I can turn to something else more often, and know that it will help me unwind just as well as I believe that the food had done.

[@janjohnson5209]

I will know I am in recovery when I no longer reach for food when I'm feeling uncomfortable emotions or I'm tired which is a trigger, when I accept I'm never doing another diet and I'm ok with that.

[@susanhampton9671]

I'll believe I am recovered when I eat just enough, stop dieting, stop all restricting, and do not overeat anymore. I listen to my hunger and fullness cues. I use Intuitive Eating and mindfulness daily. I chose to put in quality nutrients into my body. I no longer want to self-destruct. I keep repeating to myself..."I don't do that anymore...."

[@TheBingeEatingTherapist]

Eating 'just enough' might trip you up (it would me). Pretty much everyone overeats sometimes and being able to handle this is so important to regain balance. There's a quote here that I think sums this up really nicely. It's by Ellyn Satter: Normal eating is being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it-not just stop eating because you think you should. Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasurable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is three meals a day, most of the time, but it can also be choosing to munch along. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful when they are fresh. Normal eating is overeating at times: feeling stuffed and uncomfortable. It is also undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life. In short, normal eating is flexible. It varies in response to your emotions, your schedule, your hunger, and your proximity to food.

[@paulawhittaker3538]

I'll believe I'm recovered when I start noticing that food isnt my main focus in life and I dont need it to cover up all the emotions and sensations that feel uncomfortable.

[@morganc6991]

Thank you for being YOU. My afternoon walks are so much better when I get to listen to your wisdom ❤

[@lesleygalton3154]

I will believe I'm recovered when obsessively weighing myself doesn't dictate my day, when i can feel calm when im making food choices, when i stop thinking about food and when I can figure out what to do when I'm overwhelmed around food, this is normally when im not hungry but dont know how to stop! Its so hard and just want to feel healthy!

[@sunbeam9222]

I thought i waa a massive binger then I realized that's right but im a massive night binger. I stay satieted and occupied just fine all day then night comes and omg I see my body marching in and out of the kitchen almost like an automat, I lose control. I tried so many different snacks, healthy ones, filling ones, etc. and nothing works, I always ended up over binging anyway. Ive had more than enough because it literally ruins my day. I go to bed late and bloated and feeling miserable because of that. I eventually came to the conclusion that I just won't have to eat a thing comes 9pm. I can have herbal tea and that's it. So far it's going great. It's like my brain receives this simple and precise instruction very well, I have no craving and no mind chatter about what to snack on, and what to snack on next, there's no hunger and therefore Ill snack on nothing. Bonus is, I now go to bed earlier than usual and wake up with a flat stomach

[@janeosborne165]

Thank you, Sarah, for your kind, compassionate and helpful words.

[@nibz2350]

I believe im recovered and need to keep practicing....

[@cintalopez-teijeiro5683]

Love this, Yeah! ❤❤❤😊

[@renis17]

your videos are very helpful! been watching for months and a lot of the progress i achieved came through watching you. it really caused an impact on me. i like how you approach binge as a mentality, a way of thinking , that can be changed. it gives me hope! i’m not completely binge free but definitely more mindful whenever i feel binge urges. thank you so much! keep going!

[@kholoudmohamed5106]

When I came across your content for the first time, I said to myself, ughh just another video with the same pattern of content that I have fully memorized throughout the past year and a half on my journey of healing and understanding my feelings to build a healthy relationship with food, until I realized that every single word you say makes sense and I can relate to and feel it. Please keep sharing this valuable content, Thank you. Much love from Egypt ❤ BTW, I rarely leave comments on KZbin 😄

[@TheBingeEatingTherapist]

I am honoured that you chose to leave a comment for me! I'm glad my content is resonating with you ❤

[@benetabarr6043]

I will believe I'm recovered when I stop thinking about food 24/7

[@TheBingeEatingTherapist]

Understandable. If I may offer an unsolicited pointer: get clear on what that would look and feel like. We can't remove thoughts and leave an empty hole. What would you be thinking about instead? Doesn't have to be one big thing, just generally in day to day life. Try to build a mental picture of it and hopefully this will help to move you in the right direction ❤

[@benetabarr6043]

It would look like me being fully present in whatever I'm ðoing. Which I try, but thoughts are intrusive. I can't see them stopping, I can only see myself accepting them and possibly redirecting, but to what exactly? I guess i can just keep relabelling the thoughts as "nèurological junk" as Kathryn Hansen suggests. At some points in the day the thoughts have to turn into eating 🤔

[@hannagoldbach]

I will believe I am recovered when I fully let go of the shame that revolves around my (eating) disorder, eat to satisfy my hunger, nurture my body in a way that doesn't stress me out mentally. Also when I stop beating myself up for the way my body looks.

[@karinekmk9293]

Thanks for the earworm, Sarah ! Oohoo, we're going to Ibiza ... More seriously : brain rewiring is absolutely crucial, bc studies show that 80% (correct me if I'm wrong) of our daily actions come from habits. And habits are just the repetition of the same circuit in the brain, no need to be fully focused. I tried hypnosis during my A.N. yrs, for me it didn't work, but it works for others. After what I'd call a "trauma", my brain switched from "100% control" to "I don't give a f*ck". I think I'll be recovered when I stop buying the only kind of food on earth which I have ZERO control over (and my body can perfectly live without this). It reminds me of the exercise proposed by Martha Beck, called " the perfect day". Have done it a couple of times, with detailed visions, and I just realized that there were NEVER any scenes of meals (breakfast, lunch or dinner) in my visualizations. As if the details of the perfect day wouldn't include food. There must be smg underlying....

[@TheBingeEatingTherapist]

That is so interesting that food didn't feature in your perfect day. I guess when it's been the source of so much distress that's understandable that you wouldn't think to include it ❤

[@karinekmk9293]

@@TheBingeEatingTherapist Sarah, would you mind doing this exercise, asking Steph to do it, and then rethink if there were meals visualizations in your "vision" ? This would be super interesting to know if recovered brains are able to include food into that perfect day exercise ? Thanks ! ! !

[@jessicaraewood5016]

I will believe I am recovered when I can find the balance between enjoying food and maintaining a healthy body.

[@emjayemjayhawk]

I'll believe I am recovered when I have food in the proper place in my life. It is not a friend. It is not an idol. It is sustenance, I do not need to binge on it to show love to myself.

[@ela-c5t]

Love your content. Very helpful

[@DemureDelight8055]

I love your channel. I watch a video every morning and journal about it as a part of my morning routine ❤️ it’s rocketing my recovery

[@zoemccall2473]

I will believe I'm recovered, when I stop comparing what I've eaten with others.

[@anthonyb8596]

“I’ll believe I’m recovered when”: I can eat 3 meals a day, plus snacks in between (all within 2000 calories) and be satisfied. The satisfaction part is something I’m struggling with- even though I’m full (even uncomfortably) I still end up eating more and more 😢.

[@TheBingeEatingTherapist]

On a personal note, there are some days when I definitely need more than 2000 calories and if I tried to stay within that limit I would struggle to feel satisfied and it would trigger bingeing for me. Of course this may not be true for you, but I wanted to share that in case it's relatable.

[@oumietouray9476]

I will believe I recovered if I can eat what I want without feeling guilty and fall in the all or nothing mindset only because I had one food which does not fit in my diet.

[@user-xz2dw8jg4u]

I will believe I am recovered when I don’t eat for emotional reasons and don’t eat more than what my physical hunger requires.

[@thelaceygirl]

I believe I’m recovered when I’m not scared of food anymore.

[@ullazitabinder2091]

I believe I'm recovered, when I can enjoy cake, candy, chips, AND being able to stop again and/or not feel like eating something more, when my bag of x is empty

[@TheBingeEatingTherapist]

Can I invite you to turn that language into positive intent so that it's about what you do want and not what you want to stop or avoid? It can make the world of difference. It could look like: I believe I'm recovered, when I can enjoy cake, candy, chips, AND feel satisfied and honour my fullness signals ❤

[@burningapeable]

I'll believe I'm recovered when I don't wake up every day planning which snacky foods I will get that day, and am able to save money instead of spending it on food

[@beatrizr9673]

I'll believe I'm recovered when food won't be my primary way of coping and self-regulating.

[@minttul.8237]

I'll believe I've recovered when being full won't make me feel anxious and disgusting.

[@user-kc4yb6sm1j]

I will believe I’m recovered when I no longer berate myself and think there’s something wrong with me when I eat something the “old me” says I shouldn’t…. but more so when I eat more of “anything” and I then I feel gross for overeating and feel like a failure. When I can be ok with those two things I will feel like I’m recovered.

[@Hansje-Loo]

Well... I believe i'm recovering. I really do! And for now that's more than i could ever hope for. Sooow... thanxxx again ❤

[@roguestrength01]

Liked purely for that Venga Boys song performance! 😅💛😉 #NailedIt Nah but seriously, absolutely love and value your content so so much! Still working on a few things but your content and the podcast with Steph is absolute gold! Thank you 🙏

[@roethfan7]

I believe I am recovered when I stop having obsessive thoughts over food I don't need or wanting food after I have already eaten a hearty meal.

[@tylynn8834]

Ill know im recovered when i can hear the food noise and resist it.

[@berritandersen288]

Thank You so much! Your channel helps me a lot. 🙏

[@t3mptr3s]

This reminds me of neuroplasty and DBT.

[@user-kc4yb6sm1j]

Yet more great content. I would love to join the blueprint group but the timing doesn’t work. I hope you do it again!!

[@TheBingeEatingTherapist]

@@user-kc4yb6sm1j I hope to!

[@praxisfurnaturheilkunde5394]

Another dense and important video - thank you so much!

[@vickismith3290]

No one ever asked what does recovery look like. 😊

[@TheBingeEatingTherapist]

Really?!! 😲

[@DonnaSueSings]

I will believe I’m recovered when I stop binging

[@suzycue9087]

When my clothes don't fit from day to day

[@Flauschbally]

Hi Sarah. Love your videos. I was just wondering where is the difference in intuitive eating and the approach of “the f** it diet”? Is there a video or podcast from you where you explain how to start?

[@TheBingeEatingTherapist]

@@Flauschbally The f*** it diet contains a lot of the intuitive eating principles - rejecting diet mentality, permission to eat, honouring hunger, managing emotions with kindness. It’s not the complete package through as it doesn’t address joyful movement or gentle nutrition. IE is a framework for a healthy relationship with food so there is going to be plenty of crossover with a lot of recovery approaches. I don’t have a video about where to start specifically with these two resources. I would start by reading the F it Diet (which you may have already) and seeing how much resonates. I think the stuff to pay attention to in recovery is that which triggers that feeling of resonance.

[@Flauschbally]

Thank you so much 😊 yes, I am reading the f** it diet now as you mentioned it in your book. And I am also going through your podcasts. Thx so much for you answer. That helps already a lot. Looking forward to your course starting in October. Thank you 🙏🏻

[@monikatomaszuk6079]

I will believe I'm recovered when I'm able to go a week without binging.

[@yvonnesheehan9079]

I don’t feel guilt

[@berritandersen288]

🙏

[@AaliyaKhan]

Right noa would look like not undereating and wondering whether i should be eating more. Or when i stop exercising more to eat more

[@TheBingeEatingTherapist]

For better results, you may want to look at what that would be instead. We’re often very good at knowing what we DON’T want, right? But if we focus on what we do want, we speed up the process and this needs to not be phrased in a negative e.g. I don’t want to be overfull everyday might switch to I want to become more in touch with my fullness cues. Do you see? One is about what we don’t want and the other is about what we DO want instead. When we continue to focus on stopping something rather than creating something different we can end up chasing our tails

[@rachel686]

I will be recovered when I use food for nutrition and nothing else.

[@praxisfurnaturheilkunde5394]

I think even if you have a healthy relationship with food, it is more than just nutrition.

[@TheBingeEatingTherapist]

I think you might be setting yourself up with this one. Food has probably become an emotive thing if it’s something someone has struggled with so to remove emotion and make it purely functional may make it incredibly hard to recover

[@rachel686]

Food is not something meant to solve problems other then hunger. That's it's job. Society,my family and my self have made it more to try to solve problems it can't. The emotional needs have to be met with solutions not related to food, I just don't know how to do it.

[@TheBingeEatingTherapist]

@@rachel686 Finding ways to stop using food as a ‘solution’ to emotions is different to having no emotions around food. Even hunger is a feeling (not an emotion obvs) so food is going to make us feel certain ways. I don’t remember who said it, but I once heard someone say seeing food only as fuel is the same as seeing sex only for procreation.

[@rachel686]

I see what you mean, when you say like that. I go from one rigid extreme to the other, so that's not good either😂

[@HomemakerDaze]

For me its the twin towers attack. I was at school.