I got back from Spain a few days ago after spending time with family and friends, enjoying the hot weather (although it was hotter in Hampshire than in Barcelona!) and, of course, eating some incredible food. There was fresh bread with almost every meal, desserts, tapas, pastries from local bakeries, ice cream and long lunches that naturally turned into slow afternoons around the table. Food was part of the experience, just as it always is when I go there.

Modern neuroscience shows that binge eating is connected to how the brain responds to hunger, restriction, stress, and reward. In this post, I’ll break down a coaching framework of the two main types of binge urges, why they happen, and how you can begin to break the cycle in a compassionate, sustainable way.

The holidays can feel messy when it comes to food. Part of you wants to enjoy the mince pies, the Celebrations chocolates, and the long meals. And another part is whispering rules like “be good,” “you’ll regret this later,” “if I eat this, I'd better not have breakfast tomorrow”, or “oh well, I'll start a diet in January.”