Binge Free Bestie

Hilary Duff. Times Square. "Stronger, not smaller." I saw it and felt genuinely warm. Then I sat with it longer.
This episode is about why that campaign is a better message, and why it's still not the whole picture. We talk about the 2000s body image era millennials grew up in, thin privilege and who gets to front campaigns about body change, and why swapping "I want to be smaller" for "I want to be stronger" can quietly become the same wound with better branding.
I also get into what joyful movement actually looks like, how to want strength without it becoming another way to beat yourself up, and the client story that completely reframes why she was going to the gym.
You're allowed to want to feel strong. You're also allowed to want none of it. This episode is about making sure whatever you choose comes from care, not punishment.

Resources and Goodies:
Everything lives here: ⁠https://linktr.ee/bingefreebestie⁠
The Food Freedom Vault: A taste of my Food Freedom Method at an accessible price point. 100+ recipes with no calorie counts, no guilt, and no foods off limits. Plus a real introduction to the five Food Freedom Groups, the framework behind everything I teach.
The Break Up: My signature 8-module programme that has helped 400+ women stop binge and emotional eating and find real food freedom. If you're ready to go all in on the healing, this is where we do the work together.
The Break Up: Inner Circle: Everything in The Break Up, plus direct access to me through private coaching sessions, a kickstart call, and priority support. For women who want the highest level of personalised support on their recovery.
Embrace Your Body Workbook: My workbook going deeper on the four biggest behavioural drivers of body dissatisfaction, with evidence-based tools for each, plus a look at the cultural forces behind body shame. The companion to the body image work we talk about in this episode.
If this episode resonated:
Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.
If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜
The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

The women in your life weren't trying to mess you up. They genuinely thought they were helping. But some of what they said, about food, about bodies, about their own thighs , stuck. And now you're carrying it.
This episode is about breaking that chain.
I've got Dr Chelsea Arnold back on the pod. She's a clinical psych who specialises in eating and body image, and she's also a mum doing the exact work we're talking about in real time. We get into four things she'd stop doing tomorrow if she could, and how to course-correct when you slip up. Because you will. We both will.
By the end you'll know why "good food, bad food" language causes more damage than you'd think, what to say instead when your kid comments on someone else's body, and why criticising your own body out loud in front of a young person is one of the most powerful things you can change.

Resources and Goodies:
Connect With Dr Chelsea:
@drchelseaarnold
The Berite App, free on App Store and Google Play: https://www.bertieapp.io/download
Chelsea's article on modelling healthy eating and body image habits: https://theconversation.com/how-to-model-good-eating-and-body-image-habits-for-your-kids-279443
Previous episode with Chelsea on tracking and monitoring: Episode 23- Why Tracking Calories Might Be Fueling Your Binge Eating (And What to Do Instead). https://open.spotify.com/episode/5o9555d2xpHj6iRyEZOyoZ?si=7hfC9Zc2REq4zR8BnL1iGg
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Everything Binge Free Bestie lives here: ⁠https://linktr.ee/bingefreebestie⁠
The Food Freedom Vault: A taste of my Food Freedom Method at an accessible price point. 100+ recipes with no calorie counts, no guilt, and no foods off limits. Plus a real introduction to the five Food Freedom Groups, the framework behind everything I teach.
The Break Up: My signature 8-module programme that has helped 400+ women stop binge and emotional eating and find real food freedom. If you're ready to go all in on the healing, this is where we do the work together.
The Break Up: Inner Circle: Everything in The Break Up, plus direct access to me through private coaching sessions, a kickstart call, and priority support. For women who want the highest level of personalised support on their recovery.
Embrace Your Body Workbook: My workbook going deeper on the four biggest behavioural drivers of body dissatisfaction, with evidence-based tools for each, plus a look at the cultural forces behind body shame. The companion to the body image work we talk about in this episode.
If this episode resonated:
Come find me on Instagram ⁠⁠@bingefreebestie ⁠⁠and let me know.
If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜
The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

Dopamine Did It. Not You.
Short episode. Big shift.
If you've spent years thinking you have no willpower around food, this episode is going to reframe everything. I break down what dopamine actually does in the brain, why certain foods and situations create automatic urges you didn't choose, and why every diet you've tried has been working against your neurology, not with it.
You'll walk away with one strategy. The pattern interrupt. It's simple, it's backed by science, and it works with how your brain is actually wired.
This isn't about eating less. It's about understanding why you eat the way you do, and what you can actually do about it.

Resources and Goodies:

Everything lives here: https://linktr.ee/bingefreebestie

The Food Freedom Vault: A taste of my Food Freedom Method at an accessible price point. 100+ recipes with no calorie counts, no guilt, and no foods off limits. Plus a real introduction to the five Food Freedom Groups, the framework behind everything I teach.

The Break Up: My signature 8-module programme that has helped 400+ women stop binge and emotional eating and find real food freedom. If you're ready to go all in on the healing, this is where we do the work together.

The Break Up: Inner Circle: Everything in The Break Up, plus direct access to me through private coaching sessions, a kickstart call, and priority support. For women who want the highest level of personalised support on their recovery.

Embrace Your Body Workbook: My workbook going deeper on the four biggest behavioural drivers of body dissatisfaction, with evidence-based tools for each, plus a look at the cultural forces behind body shame. The companion to the body image work we talk about in this episode.

If this episode resonated:
Come find me on Instagram ⁠@bingefreebestie ⁠and let me know.

If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜

The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

Nobody told me that healing would feel like loss.
That one day you'd be doing all the right things, no bingeing, eating well, feeling calmer around food than you ever had, and still feeling this quiet grief about the body you've been chasing for years.
That's what this episode is about.
Body grief is real. It's the part of recovery that nobody puts on the sales page because it's not pretty or inspiring. But if you're in it right now, it has a name. And it makes complete sense.
In this episode I'm covering:
Why wanting to lose weight and wanting food freedom aren't mutually exclusive, and what I actually ask you to do instead
The link between body dissatisfaction and the binge-restrict cycle, and why you can't fully heal one without addressing the other
What Health at Every Size actually says (and what it doesn't)
The honest truth about weight loss after binge eating recovery
Grace's story: four months in The Break Up, no binges, and naturally losing weight without a single diet
I also answer the question I get asked more than almost any other: "Can I still lose weight doing this work?" No fluff. No wellness-speak. Just the honest answer.
Resources mentioned in this episode:
The Food Freedom VaultA taste of my Food Freedom Method at an accessible price point. 100+ recipes with no calorie counts, no guilt, and no foods off limits. Plus a real introduction to the five Food Freedom Groups, the framework behind everything I teach.👉 Get the Food Freedom Vault
The Break UpMy signature 8-module programme that has helped 400+ women stop binge and emotional eating and find real food freedom. If you're ready to go all in on the healing, this is where we do the work together.👉 Learn more about The Break Up
The Break Up: Inner CircleEverything in The Break Up, plus direct access to me through private coaching sessions, a kickstart call, and priority support. For women who want the highest level of personalised support on their recovery.👉 Learn more about the Inner Circle
Embrace Your Body WorkbookMy workbook going deeper on the four biggest behavioural drivers of body dissatisfaction, with evidence-based tools for each, plus a look at the cultural forces behind body shame. The companion to the body image work we talk about in this episode.👉 Get the Embrace Your Body Workbook
If this episode resonated:
Come find me on Instagram @bingefreebestie and let me know.

If you loved this episode, please leave a review and hit subscribe. It genuinely helps more women find this podcast, and that's the whole point. 💜

The Binge Free Bestie Podcast is hosted by Nic, registered counsellor and recovered binge eater. Content shared in this podcast is educational in nature and is not a substitute for individualised therapeutic support.

You're not "bad at stopping", you're just following a rule you learned as a kid that's keeping you stuck in the binge cycle. Ever finish your plate even when you're full?

That's the Clean Plate Club at work. And it's one of the sneakiest drivers of binge eating and overeating.

In this episode:
- Why you keep eating past fullness (hint: it's not about willpower)
- Where the Clean Plate Club belief comes from and how it fuels the binge-restrict cycle
- How to start leaving food on your plate without guilt
-Why "avoiding waste" by overeating is still wasteful, just to your body instead of the bin
- The one permission statement that changes everything

This is the kind of deep rewiring work we do in The Break Up. If you're ready to dismantle the food rules keeping you stuck, check the links below.

Links and Resources:

🔗 The Break Up: https://thebreakup.bingefreebestie.com/home-882186
📸 Instagram: @bingefreebestie
💜 Other freebies, masterclasses and helpful resources: https://linktr.ee/bingefreebestie

Did you know that subscribing to our channel is free? It's the simplest way to support the show and help us grow. Hit subscribe below, thank you! 💜
Chapters:

00:00 Introduction
01:39 What Is the Clean Plate Club?
03:12 The Food Rule You Learned as a Kid
06:09 Childhood Guilt Around Wasting Food
07:17 How You Learned to Ignore Fullness Cues
08:08 Dieting, Restriction & Food Scarcity
09:33 Why It’s Not a Willpower Problem
12:18 How Clean Plate Club Fuels Binge Eating
14:40 Losing Trust in Your Body
16:22 Overeating, Shame & the Binge Cycle
17:17 All-or-Nothing Food Thinking
19:08 How to Break the Clean Plate Pattern
20:16 Practice Leaving Food on Your Plate
22:18 Why Your Nervous System Matters
26:21 Work With Me