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If you're ready to end your struggle with binge eating and create your ideal eating life then this is the podcast for you. You'll learn how to find and use your self-control, how to trust yourself around food, and change your relationship with food. You'll learn simple tools that you can apply in your own life right away and gain insights into why you keep self-sabotaging yourself and what you can do about it. Your host, Kirstin Sarfde, is a certified life and weight loss coach who has gone ...
 
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You may have a lot of knowledge about how to stop binge eating but, are you actually applying it? You might think you’re all ready but, when you feel an urge, you don’t do what you know you do. What you’re doing is, what I’m calling in this episode, not going over the hump. The hump is going to begin with the hard stuff. It’s the incline where you …
 
If you binge after exercising because you think exercising means you can eat more or exercise after a binge to make up for the binge, then this episode is for you. Exercise becomes something to blame or a punishment or obligation. You may determine how much you allow yourself to eat based on how much you exercise. You may exercise to try and counte…
 
If you’re not going to be binge eating anymore, what are you going to do? When you have a habit, you’re not just going to stop doing it, you’re going to replace it with something else. So let’s talk about what you’re going to do. In this episode, I’m sharing the two things you’re going to replace binge eating with. Listen in to find out what they a…
 
If you feel shame about your binge eating, you’re not alone. Binge eating is probably not something you’re proud of and you might be thinking there’s something wrong with you. You don’t want people to know about it and if you binge, all you want to do is hide. In this episode, I’m going to help you to drop the shame and not feel so bad about yourse…
 
There's some confusion about what diet mentality is. Because of this, people are worried about engaging in certain eating behaviors that can actually help them. They think that it's diet mentality, so they're resistant, and it's actually not. In this episode, I'm clearing up what diet mentality actually is and how you can break yourself out of it. …
 
When you binge, you're running the show. It's all about what you want and what you think you need. But what about your body? In this episode, I'm exploring the idea of being in a partnership with your body. Your body's wants and needs matter too so let's make sure we consider them. Listen in so you can start being more connected to your body instea…
 
After you binge, or if you make an eating mistake, you have some thoughts and feelings about it and they matter. They will determine what you do and how you treat yourself afterward. How you're responding it either going to look like a judge or a scientist. In this episode, I'm breaking down the two options and discussing which will be more useful …
 
If you've noticed your kid is exhibiting eating habits that worry you then this episode is for you. It can be hard to know what to do and what is the right way to handle this topic. You may also worry that they may end up like you. So in this episode, I'm going to share some tips for useful ways to help you kid. With that, you're also going to hear…
 
You have some beliefs that aren't serving you well. You learned them either when you were a kid or at some point in your adult years. You may not have even noticed that you have these beliefs or that they're negatively affecting you. But they exist in your mind and they are affecting you. In this episode, I'm point out some common unuseful beliefs …
 
It doesn't feel good to eat in secret. You feel bad about what you're doing and you feel dishonest. You might not be entirely sure why you're doing it but you know you don't want to be. In this episode, I'm going to explain why it's happening. I'm also going to tell you how to stop secret eating and I'll give you a tip for how you can stop in the m…
 
Sometimes people don't want to focus on their urges because they're concerned that will make them bigger. But that's not exactly true. Your focus on them could make them smaller. In this episode, I'm helping you to see that focusing on your urges doesn't always make them grow. It can but, it depends on HOW you focus on them. How you do it matters. …
 
Sabrina struggled with binge eating, and all that comes along with it, for years. Her life, her work, and her relationships were greatly affected by not only the eating but the excessive exercise she was using to counteract her eating. There were so many times she thought she wouldn't be able to fix this and she would just be this way forever. But …
 
Do you blame yourself for your binges or do you take responsibility for them? Is there even a difference? I think there is and today I'm talking about it. On the surface they are the same but there's more to it. How you think about what you did matters and I'm going to tell you why. Also, at the end I'll be talking about blaming people, food, and s…
 
When you stop your binge eating habit, you're going to replace it with another habit. It may be useful or it may be more buffering. What's useful and what's buffering? That's what I'm talking about in this episode. Habit replacement happens but you need to be aware of what you're replacing with. I'm going to give you my suggestion for a useful habi…
 
People want to know what to do when they're in the moment, feeling the urge to binge. I'm going to tell you. But, I'm also going to talk to you about something that is equally important as what you do in the moment. If you're not doing this other thing, it's going to be quite challenging to do what you're supposed to do when you're feeling that urg…
 
If you think you're taking a lot of action toward stopping binge eating but aren't seeing progress, you might not be taking the proper kind of action. There's two kinds of action – passive and massive. It's important to have a balance between the two otherwise, you mind find yourself not creating any new changes in your life. In this episode, I'm b…
 
Being alone with your thoughts can be challenging if you have a lot of negativity going on in your mind. You might avoid it because you think it will be too uncomfortable. Then a problem arises when your way to avoid is by distracting with food. In this episode, I want to help you get on board with being alone with yourself and actually facing your…
 
You gotta prepare yourself to feel urges. Otherwise, when they come up, you're sitting there not knowing what to do or you just react. So I highly recommend you take some time to anticipate urges. Not only is what you prepare important but also HOW you prepare. So in this episode, I'm talking about both. Let's get you ready to feel instead of eat! …
 
People use food as a reward a lot. But is that problem? Yes and no. In this episode, I'm talking about when it isn't a problem and when it is and why. If you're going to use food as a reward, there's some things to consider. Listen in to learn what they are and also how to not use food as a reward if you don't want to. Interested in working with me…
 
Your thoughts matter. Everything you do begins with a thought and when you're not being intentional about what you're thinking, you're not going to be intentional about your actions. In this episode, I'm talking about intentional and unintentional thinking, why they matter, and how you can do more intentional thinking. I'm going to give you an exer…
 
Why do your urges sometimes last a really long time and sometimes they go away more quickly than you thought they would? It's because of something you're doing that you can change. In this episode, not only and I'm going to show you why your urges last for so long but how you can proactively make them last for a shorter amount of time. You have mor…
 
When you're reflecting on your recent binge or binges, you might be yada yadaing. What is yada yadaing? It's something that is stopping you from figuring out why it happened and how you're going to prevent it from happening again. In this episode, I'm explaining what the yada yada is and how to stop doing it. It's crucial if you want to get clear a…
 
A lot of people eat, maybe even binge, when they're bored. They say it's something to do and it's easy. But it's a little more than that. In this episode, I'm talking about the more specific reason why you're eating when you're bored and why you're bored in the first place. I want to help you do less eating out of boredom and to feel less bored in …
 
If you're going to not binge, you have to make it to the other side of your urge to binge. You feel the discomfort of it until it goes away. You might think that means you'll be resisting your urges but, that's not what I recommend. I recommend allowing. What's the difference you might ask? In this episode I'm going to tell you. Resisting and allow…
 
You might have expectations for how quickly you'll stop binge eating. But you might not end up living up to those expectations. You learn some new tools, you gain some knowledge that makes sense, and then you put them into action, unsuccessfully. You still binge and you may want to beat yourself up over it. Beating yourself up isn't going to be a u…
 
What does your morning routine look like? Do you even have one? There's many benefits to having one but, it will only be valuable if you're doing what works best for you and if you have important reasons to have one. Also, what you put into it matters too. In this episode, I'm talking about creating a morning routine that you will want to follow an…
 
When you're feeling an urge or negative emotion, you probably want to feel better. Who wouldn't? But the problem is that your solution for feeling better is eating a lot of food. This isn't going to be feeling better without consequence. In this episode, I'm going to offer you another option – not feeling better. I know, it sounds crazy but, hear m…
 
Allie had a life-long struggle with her eating. Several years ago, it got really bad and she was binge eating a lot. She began to think that she would struggle forever and continue gaining weight and she thought she had tried everything to stop. Then she found my podcast and it all changed. Now, she's binge-free and has a completely different relat…
 
If you keep binge eating and you haven't been successful in fully stopping yet, you might question whether or not you want it enough. If you wanted to stop badly enough you would have done it by now right? Not necessarily. Although wanting it enough is an important part of the process of stopping binge eating, it's not the only part. There's other …
 
You're feeling an urge to binge and you don't want to binge but you do. You want to make that urge go away but you also want to ride it out and let it pass. You're at the store and you want to buy something that looks good but you also don't. You want to but you don't. You have competing wants and competing desires. This happens a lot when you're t…
 
Sometimes people have unrealistic expectations about what their relationship with food and eating will be like once they're no longer binge eating. This can cause a lot of frustration so I want to make sure you're being realistic with yours so when you're making the transition from binge eating to “normal” eating you're not thinking you're a failur…
 
Today's episode, I'm bringing on one of my former group members, Kellee! Kellee had a lifelong struggle with food and later on in life began to passionately hate her body. Her eating was negatively affecting her relationship with her husband, her family, and herself. She had moments of doubt that she would ever be able to change this but, she sough…
 
You might be hesitant to forgive yourself after a binge and be accepting of it. You might think it will just leave you feeling complacent and not caring about not binge eating in the future. But that's not how it works. Forgiving and accepting after a binge is different than excusing before a binge. In this episode, I'm breaking down how. It's impo…
 
You've probably heard that food rules are bad and you need to drop them. But what if they're not all bad? In this episode, I'm exploring the idea of having food rules, why you have them, and what to do about them. There might be some that you want to keep and some that you want to let go of. I'm going to help you figure out how. Listen in as I help…
 
Changing your thinking is an important part of stopping binge eating. How you think about eating a lot of food, feeling urges, yourself, your body, and so many other things can contribute to your eating habits. It would be great if you could always just decide to think differently and then you do forever but, it's not always that easy. In this epis…
 
If you've been listening to the podcast for awhile, you've heard me talk about allowing discomfort. This is one of the most challenging things for people who binge to do and sometimes they get a bit confused about what discomfort they're allowing. In today's episode, I'm talking about uncomfortable thoughts and what is uncomfortable about them. You…
 
It can be hard to say no to yourself, especially when you really want something. Saying no may feel like a punishment or you may feel deprived. So when you know that saying no is what's best for you, how do you do it? In this episode, I'm talking about why you have a hard time saying no to yourself, why you do feel deprived when you say no, and how…
 
It's nice to be comfortable. But it's not nice when your comfort zone includes binge eating. What you want, to stop binge eating, is outside of that comfort zone so if you're going to get it, your comfort zone needs to expand. In this episode, I'm talking about what you need to do to expand your comfort zone so you can include into it the things yo…
 
If you have an unhealthy relationship with food you may think your behavior needs to change. Once you're eating better, your relationship will change. But that's not how it works. In this episode, I'll explain why your relationship isn't dependent on your actions and how you can start changing your relationship with food right now. No different eat…
 
I'm a big believer in planning so I encourage my group members to plan ahead as often as they can. But sometimes, things happen and your following your plan isn't going to happen. Someone invites you somewhere, your food went bad, you ran out of time and can't go to the store or cook, so now what? In this episode, I'm giving you two strategies you …
 
If I told you to say no to a Joy Food or to cut back on them, would you freak out? You might think you'd be missing out and you might worry about how you'll deal with out it. If this is the case, Joy Foods are very important to you. Joy Foods are foods that are meant to be eaten purely for the purpose of getting pleasure. However, you might conside…
 
What are you worthy of? What aren't you worthy of? And why? What do you think determines the answers to those questions? If you are attributing it to the circumstances of your life it's time we change that. In this episode, I'm diving into what makes you worthy and what doesn't. If you find yourself thinking you're unworthy of something, anything, …
 
Do you ever think that you're not lovable because of the size or shape of your body? Do you think you would be more loved if you were thinner? Then this episode is a must listen for you. If you're not in a relationship, not feeling loved in your relationship, or feeling like you're not loved enough by friends and family, it's not because of your bo…
 
As someone who binge eats, you have certain ways of describing yourself. You've created an identify for yourself. This identity, is not helping you to stop binge eating. In this episode, I'm talking about your current identity and the identity you want to have. It's important to decide who you want to become so you can start working toward becoming…
 
In this episode, I'm sharing a piece of one of my group's coaching calls! You'll hear me coaching Tammy and she brought a lot of good topics that I just had to share with you all. She begins with talking about how she's afraid to stop binge eating and afraid of who she will become without it. Then we go into thinking she's unlovable because of her …
 
You can't control everything. I know, you want to but, you can't. Things happen, you don't feel good about it and then what do you do. Eat. A lot. Which is just one more thing you don't feel good about. In this episode, I'm talking about how to live you live, in the midst of all you can't control, without eating. It's possible to feel okay even whe…
 
What are you thinking when you're in the midst of a binge? You might want to tell me nothing but, this is not true. You're thinking something. You're thinking thoughts that are creating feelings that are driving your actions. All your actions begin with thoughts whether you're aware of them or not. If you do know what you're thinking and you hear y…
 
Do you get stuck in the binge/restrict cycle? Before the binge stops, the restricting needs to stop first. Restricting yourself in unhealthy ways is perpetuating your binge eating. This is probably not new information for you but what I'm talking about in this episode will be. I'm going to tell you the reasons why you restrict and how to stop. Make…
 
No matter how much you eat, you might not ever feel satisfied so you keep eating and eating waiting for it to happen. Why doesn't it? In this episode, I'm giving you answers. You want to feel satisfied so you'll stop eating but it's not something you can just wait for. You have to create it. Listen in to this episode to find out how you can make yo…
 
When you think about your past self who started binge eating and who continued to binge eat even though it caused a lot of misery, how do you feel? Angry? Resentful? I used to too. I was mad at her for getting me to where I was when I was in the deepest depth of struggle. But being mad at her doesn't change the past nor does it feel good. What feel…
 
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