Binge Free Bestie

Episodet

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  83: On Fear, Reinvention, and Getting Uncomfortable On Purpose with Alaina Booth 08.09.2026 37min

  In this episode, Nic is joined by Alaina Booth for a conversation about courage, joy, and building a life that feels meaningful now, not after weight loss or perfection. Alaina shares her Fuck It Friday practice, the mindset shifts that helped her to become a full-time creator, and why playfulness matters just as much as discipline.We also discuss how food, body image, and control can shrink the rest of life, and how choosing fun, experimentation, and self-belief can open everything back up. If you’ve ever felt stuck waiting to “earn” the life you want, this one is for you.Key topicsAlaina breaks down Fuck It Friday, a weekly 15-minute courage practice for sending the message, making the ask, or taking the shotNic connects that courage practice to recovery work, especially the idea that life does not have to wait until the body changesWe discuss why many people use food to cope with a lack of meaning, joy, or alignment in their livesAlaina shares her concept of a “courage muscle” and how repeated reps help build tolerance for discomfort and rejectionWe discuss growth mindset versus fixed mindset, and why experimentation makes life feel lighter and less outcome-drivenNic introduces her “life lens” idea, a pie chart of what matters most, and how body preoccupation can crowd out creativity, hobbies, and relationshipsNic and Alaina reflect on the power of “why not me?” as a mindset for creative risk, recovery, and big life goalsResources and Goodies:Everything Binge Free Bestie lives here: ⁠https://stan.store/bingefreebestieConnect with Alaina here: https://www.instagram.com/lainabooth/Or check out her work hereIf 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.
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  82: Why You Can't Stop Eating At Night 01.09.2026 22min

  You've eaten fine all day. You're not even hungry. Then 9pm hits and you're standing in front of the pantry like it owes you money.This week I'm breaking down why night eating happens, and why it's almost never actually about the food. We're talking habit loops (yes, the Netflix and chocolate combo gets a full explanation), why under-eating during the day sets you up to lose the plot by dinner, why your 7pm cutoff rule might be the exact thing causing it, and what's actually going on when eating at night isn't even a conscious choice.Plus a real client story on what actually shifted her night eating in under two weeks, and it had nothing to do with willpower.In this episode:Why your brain pairs certain activities with eating, even when you're not hungryThe cue-routine-reward habit loop explained in plain EnglishWhy a hard cutoff time can backfire and create a scarcity mindsetThe difference between physical hunger, emotional hunger, and a dysregulated nervous systemWhat to actually do about unconscious night eating (the wrappers-by-the-bed kind)A client case study: what changed her nights in a week and a halfResources and Goodies:Everything lives here: ⁠https://stan.store/bingefreebestieIf 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.
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  81: Food Noise Isn't the Villain (But Ozempic Wants You to Think It Is) 27.08.2026 36min

  Everyone's talking about "food noise" right now. TikTok's obsessed with it, Oprah did a special on it, and it's basically the tagline for every GLP-1 ad you scroll past. But here's what nobody's telling you: half of what gets called food noise is just... hunger. And the other half is diet culture, dressed up in a scarier name so it can sell you a fix.In this episode I'm breaking down where "food noise" actually came from (it wasn't drug companies who invented it, though they've had a field day with it since), the 1940s study that proves restriction manufactures food obsession, and how to actually tell the difference between your body asking to be fed and your brain running on empty from years of dieting.In this episode:What food noise actually is, and the two very different things getting lumped under that one labelDiet culture Doris, binge brain, and why food rules always backfireThe real history of where "food noise" came from, and how the weight loss industry turned it into a sales pitchThe Minnesota Starvation Experiment, and why your food thoughts aren't a willpower problemHow to tell when food noise is your body doing its job, versus when it's asking for real supportWins from inside The Break Up community 💜Resources and Goodies:Everything lives here: ⁠https://stan.store/bingefreebestieIf 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.
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  80: Introducing...Diet Culture Doris. Your inner biatch. 18.08.2026 29min

  That voice that says "you shouldn't eat that"? It's not you. It never was.In this episode I'm introducing you to Diet Culture Doris, the name I give the diet voice behind your food noise. If you've ever finished a meal and immediately started planning how to "make up for it," or called yourself disgusting for eating a biscuit, that's her talking. I break down where she actually comes from, why she's a driver of the binge-restrict cycle even when you're eating enough, and I hand you the exact four-step tool I use to turn her volume down. Including the one time she got loud on me recently, and what actually shut her up.In this episode:What Diet Culture Doris actually is, and why she's not your healthiest selfHow she gets built from decades of diets, comments, and diet culture messagingWhy mental restriction keeps the binge-restrict cycle running even when you're eating adequatelyWhy she doesn't fully disappear, and what it actually looks like to turn her volume down insteadThe Diet Culture Thought Detox: a four-step tool to catch and challenge her in real timeResources and Goodies:Everything lives here: ⁠https://linktr.ee/bingefreebestie⁠Why You Overeat and What To Actually Do About It Workshop: https://masterclass.bingefreebestie.com/opt-inIf 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.
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  79: The Real Reason High Achievers Get Hooked on Quick Fixes (Ozempic, Cleanses, Cutting Carbs) 11.08.2026 27min

  Why Smart Women Keep Falling for Quick Fixes That Don't WorkIf you're a high-achieving woman who has tried every food fix going: cleanses, cutting carbs, GLP-1 medications like Ozempic, and you're still stuck, this episode is for you.Because the fix isn't failing because you're doing it wrong. It's failing because it's solving the wrong problem.In this episode I break down the real reason driven, ambitious women are disproportionately likely to end up in the quick-fix cycle, and why no cleanse, cut, or appetite suppressant will ever touch what's actually driving the chaos around food.Resources and Goodies:Everything lives here: https://stan.store/bingefreebestieEpisode 59: Why High Achievers Have Secret Food Rituals. https://open.spotify.com/episode/017SKAcxSFM03TMRyR0ZNp?si=-SPEynXcSn-L5ZzU7jMrLAIf 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.
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  78- Why a joyless day creates a biological drive to binge. 05.08.2026 24min

  You eat well all day, hold it together, and then lose the plot at night. This episode explains why, and it's not a willpower problem.I'm talking about the joy deficit. When your daily life has very little genuine pleasure, your brain goes looking for dopamine the fastest way it knows how. Food. In secret. Frantic. Followed by shame.I break down the neuroscience of why a joyless day creates a biological drive to binge. I talk through the 5 signs you might have a joy deficit right now. I share the client win that changed her life, and I give you one practice to start this week.Your brain isn't obsessed with food because something is wrong with you. It's obsessed with food because food is the main source of pleasure available to it. Give it more of everything else. Watch what happens.Resources and Goodies:Everything lives here:⁠ ⁠https://stan.store/bingefreebestie⁠If 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.
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  Ep 77: Your Mum's on a Diet Again. Your Partner Made a Comment. Here's What to Do. 28.07.2026 23min

  You can do all the inner work and still fall apart at the dinner table because someone commented on your plate, your body, or even their own.This episode is about the relational side of binge and emotional eating. Your mum who's always on a diet. Your partner who makes comments. The friend who pushes food. The friend who won't eat anything. The people who love you and still make eating so much harder.In this episode Nic covers:Why other people's behaviour around food affects your recovery more than you realiseThe four types of people who show up as triggers (and what's actually going on for them)One practical tool for protecting your progress, with real scripted examples you can use straight awayWhat to do when someone doesn't respect your limits after you've set themThe people around you are part of the picture. This episode is about what to do with that.Resources and Goodies:Everything lives here: ⁠https://stan.store/bingefreebestieIf 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.Chapters 00:00 When Loved Ones Trigger Your Food Recovery 01:30 Healing From Diet Culture Around Other People 03:16 The Mum Who Is Always on a Diet 04:04 How Your Mum’s Diet Talk Shapes Your Food Beliefs 05:37 When Your Partner Comments on What You Eat 07:48 The Friend Who Pushes Food on You 09:37 When Your Friend Barely Eats and It Triggers Comparison 11:52 Practical Strategies for Food and Body Comments 12:26 Why You Can’t Control Other People’s Diet Talk 13:16 What Boundaries Really Mean in Recovery 14:15 Using I Statements to Stop Diet Conversations 15:48 How to Redirect Diet Talk Without Drama 17:04 Having a Direct Conversation About Food Comments 19:18 You Don’t Have to Earn the Right to Protect Your Healing 19:48 When Your Recovery Makes Other People Uncomfortable 21:17 How to Stay in Your Lane Around Diet Culture 22:18 Simple Scripts for Protecting Your Food Freedom
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  Ep 76: Why Your ADHD Brain Eats for Stimulation (Not Hunger) 21.07.2026 27min

  Ever found yourself standing at the pantry with an empty packet and zero memory of opening it? You weren't hungry. You weren't even really thinking. This is part two of the ADHD and binge eating series, and today we're going deep on stim eating, one of the most misunderstood eating patterns for neurospicy and neurodivergent women.I'm Nic Gaviria, registered counsellor, recovered binge eater, and late-diagnosed ADHD woman. I built The Break Up because I couldn't find anything that actually worked for brains like mine, and now I support women around the world to get free from binge eating and emotional eating for good.In this episode I cover:What stim eating actually is and why it's completely different to emotional eatingWhy ADHD brains specifically reach for chips, sour lollies, fizzy drinks and crunchy textures (the neuroscience is wild)Where stim eating shows up most, and why it has nothing to do with hunger or feelingsMy own stim eating story before my ADHD diagnosisHow my Food Freedom Method addresses this specifically, including what a dopamine menu is and how to build oneBig news about The Break Up and what I've been building behind the scenes for my ADHD bestiesIf you caught last week's ADHD 101 episode, this is the follow-on. Go binge that one first if you haven't. More in the series coming.Resources and Goodies:Everything lives here: ⁠https://stan.store/bingefreebestieThe Break Up is now open, no need to jump on the waitlist, follow the link above.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.
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  75- ADHD & Binge Eating 101: Why Your Brain Was Never the Problem 14.07.2026 31min

  This one is personal. I just turned 33 and I recently received a late ADHD diagnosis,  and it cracked open a whole new layer of understanding around my own binge eating history. In this episode I'm sharing my story, the research behind the ADHD and binge eating connection, six specific ADHD behaviours that drive disordered eating (with real-life examples), and one practical tool you can start using today. This is our 101, we'll be doing more episodes on this, but if you've ever felt like the standard food advice just doesn't work for your brain, this is your starting point.In this episode:My late ADHD diagnosis and the grief, anger, and pride that came with itWhy women are chronically underdiagnosed — and what that costs usThe dopamine connection: why your brain reaches for foodSix ADHD traits that directly drive binge eatingWhy "just listen to your body" is neurotypical adviceThe Dopamine Check-In: your one tool for todayWhy The Break Up was neurodivergent-friendly before I even knew I wasResources and Goodies:Everything lives here: https://stan.store/bingefreebestieIf 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.
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  74: Why You Binge More When You're Broke 07.07.2026 24min

  Financial Stress Eating: How Money Anxiety Hijacks Your BodyYou're not eating because you're hungry. You're eating because your nervous system thinks you're about to starve.This episode is about financial stress eating. Specifically, why money anxiety sends your body straight into survival mode and makes food feel completely out of control.If you've ever noticed that a bad bank statement leads to a binge, don't worry you're not losing it and you're not out of control. Your body is doing something ancient. Something it was literally built to do. The problem is, it can't tell the difference between a famine and an overdraft.In today's episode, I explain the biology behind why financial stress triggers overeating. I'll walk you through what's happening in your nervous system when money gets tight. I'll tell you why willpower is completely irrelevant here. And I'll give you a few real, practical tools you can use next time the urge hits after opening your banking app.Resources and Goodies:Everything lives here: https://stan.store/bingefreebestieIf 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.Chapters:00:00 Why Money Anxiety Triggers Binge Eating02:24 The Money Stress And Binge Eating Cycle03:46 Why Financial Stress Hits Differently04:42 Scarcity, Survival Mode And Food Urges05:38 What Cortisol Does To Your Appetite06:57 My Personal Story With Binge Eating And Debt07:40 Secret Credit Cards, Binge Hauls And Shame08:18 Diet Culture, Weight Loss Surgery And Financial Damage09:28 How Financial Stress And Binges Feed Each Other10:03 Why Your Brain Goes Offline During A Binge11:07 Recovery Is Bigger Than Food Freedom12:39 From Binge Eating Debt To Buying My First Home13:56 Scarcity Mindset And Feeling Out Of Control15:15 Why Money Worry Makes Eating Harder To Regulate16:09 Why Willpower Is Not The Answer17:46 The Reality Of Cost Of Living Stress18:48 Why Food Feels Like Safety19:26 How To Interrupt The Binge Shame Spiral20:38 Why Restriction Makes Money Stress Eating Worse21:29 Non-Food Ways To Signal Safety22:18 Money Stress, Survival Mode And Self-Compassion23:18 Outro
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  73: Why You Binge After a Good Streak 30.06.2026 16min

  You had a streak going. You felt good. Then you binged. And your brain immediately called it self-sabotage.That word is doing you real harm. This episode is about why.A question came in from Deborah inside the Bestie Squad asking why she feels great during a streak of no bingeing, and then it all falls apart. I'd bet most of you know exactly what that feels like. So I'm answering it properly.This isn't a willpower thing. This isn't a self-control thing. There are specific mechanics driving that cycle, and once you can see them, you can't unsee them.Resources and Goodies:Everything lives here: https://stan.store/bingefreebestieIf 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.00:00 Introduction02:27 Why Do I Binge After A Good Streak?04:06 Why You’re Not Actually Self-Sabotaging05:11 The Binge Cycle: Restriction, Trigger, Shame, Repeat05:50 Sneaky Food Restriction That Can Lead To Binge Eating07:18 The “Fuck It” Moment & All-Or-Nothing Thinking09:43 Why Binges Aren’t Always About Food11:40 The Binge Analysis Tool: What To Ask After A Binge13:25 Recap: What Your Binge Cycle Is Really Telling You14:19 Reframing Self-Sabotage As A Cycle You Can Understand15:13 Join The Bestie Squad
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  72: Poor Body Image Cost Me Intimacy. Food Freedom Brought It Back.. Food Freedom Brought It Back. 23.06.2026 20min

  Nobody warned me that hating my body and struggling with food, would also blow up my relationship.That’s not what the diet books sell us. Certainly not what the wellness content I was consuming by the bucketload sold either. Nobody connected those dots for me, so I’m to have some real gal to gal chat with you today.This episode is about what body shame and binge eating actually do to your sex life and your intimacy. The reality is…You Can't Be Fully Present in Bed When You're at War With Your Body.Because it's not just about what you eat. When you're deep in the cycle, you check out. You hide. You let your partner touch certain parts of you and not others. You turn the lights off. You wear over sized clothing. You rush your shower or getting dressed so they don’t catch a glimpse of you. And essentially, you stop letting yourself be fully seen. Over time, that really starts to cost you.Resources and Goodies:Everything lives here: https://stan.store/bingefreebestieThe 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.00:00 Introduction03:25 Why Body Shame Feels So Lonely04:40 How Body Shame Affects Sex & Connection06:34 When Intimacy Starts to Feel Brittle06:45 My Story: How Body Shame Cost My Relationship09:20 What Changed After Healing My Relationship With Food10:41 What I Say on a Bad Body Image Day12:43 The Break Up: Food Freedom Support14:12 Healing Food Struggles Can Heal Your Relationship16:03 3 Steps to Stop Body Shame Ruining Intimacy18:11 Why We Need to Talk About Body Shame & Sex19:04 Support
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  71: Before You Buy Reta, Listen to This 16.06.2026 24min

  You've seen the reels. The before-and-afters. The influencer who says DM me to find out more, and then sends you a link to buy a peptide stack.This episode is about Retatrutide, known as Reta, and what's actually going on behind the content you're seeing. I'm not here to lecture you or tell you what to do with your body. But I do want to make sure you have the full picture before you make any decisions. Because there are some things those reels are not telling you.I'm a registered counsellor and recovered binge eater, and I've watched this trend hit my community hard. I've had Australian women I work with bringing it up constantly. And here in New Zealand, while access is tight right now, the content is already everywhere. This episode is for anyone who's curious, considering it, or just trying to understand what all the noise is about.In this episode:What Retatrutide actually is and where the science is at right nowWhy anything sold online as Reta is unregulated and what that means practicallyThe difference between doctor-supervised GLP-1s and buying off a bio linkWhat you're not seeing in those influencer reelsWhy I think this conversation goes deeper than just the peptide itselfWhat lasting food freedom actually looks like and why it doesn't require risking your healthFor my NZ and Australian listeners: I looked into this specifically for us. The content is already in our feeds. This is your heads up before the wave hits harder.Referenced in this episode:Episodes 61 and 14 on GLP-1s and doing the mindset and behavioural work alongside themResources and Goodies:Everything lives here: https://stan.store/bingefreebestieThe 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.Chapters:00:00 Introduction04:07 Why Peptide Weight Loss Trends Are Getting Dangerous04:46 The “Reta” Peptide Wave Coming For Your Feed06:44 What Is Retatrutide07:13 What The Research Actually Says08:32 I Tested The Peptide Sales Funnel So You Don’t Have To10:59 GLP-1s, Body Autonomy & Doing The Mindset Work12:47 The Real Danger Of Buying Peptides From Influencers13:20 The Body Image Trap16:48 Retatrutide Side Effects19:06 What’s Really Driving The Desire To Risk Your Health21:38 Talk To A Real Doctor, Not A Wellness Influencer23:12 The Breakup: Food Freedom Without The Next Quick Fix24:06 Final Thoughts
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  70: Strong Is the New Skinny? 09.06.2026 18min

  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://stan.store/bingefreebestieThe 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.
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  69: Raising Kids Who Don't Inherit Our Food Stuff 02.06.2026 41min

  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:@drchelseaarnoldThe Berite App, free on App Store and Google Play: https://www.bertieapp.io/downloadChelsea'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-279443Previous 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—Everything Binge Free Bestie lives here: https://stan.store/bingefreebestieThe 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.
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  68: Dopamine Made You Do It 26.05.2026 15min

  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://stan.store/bingefreebestieThe 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.
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  67: Can You Actually Lose Weight Without Dieting? The Honest Answer. 19.05.2026 26min

  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 insteadThe link between body dissatisfaction and the binge-restrict cycle, and why you can't fully heal one without addressing the otherWhat Health at Every Size actually says (and what it doesn't)The honest truth about weight loss after binge eating recoveryGrace's story: four months in The Break Up, no binges, and naturally losing weight without a single dietI 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:Work With Me: https://stan.store/bingefreebestieThe 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 VaultThe 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 UpThe 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 CircleEmbrace 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 WorkbookIf 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.
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  66: The Clean Plate Club: How One Childhood Rule Quietly Fuels Binge Eating 12.05.2026 28min

  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 everythingThis 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://checkout.bingefreebestie.com/the-break-up📸 Instagram: @bingefreebestie💜 Other freebies, masterclasses and helpful resources: https://stan.store/bingefreebestieDid 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 Introduction01:39 What Is the Clean Plate Club?03:12 The Food Rule You Learned as a Kid06:09 Childhood Guilt Around Wasting Food07:17 How You Learned to Ignore Fullness Cues08:08 Dieting, Restriction & Food Scarcity09:33 Why It’s Not a Willpower Problem12:18 How Clean Plate Club Fuels Binge Eating14:40 Losing Trust in Your Body16:22 Overeating, Shame & the Binge Cycle17:17 All-or-Nothing Food Thinking19:08 How to Break the Clean Plate Pattern20:16 Practice Leaving Food on Your Plate22:18 Why Your Nervous System Matters26:21 Work With Me
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  65: Why We Eat One Way in Public and Binge in Secret 05.05.2026 30min

  Raise your hand if you've ever ordered the salad when you actually wanted the burger. In this episode, we're diving into something nobody talks about: the double life so many of us live with food.We perform "good eating" in front of others: ordering salads, making comments about being "healthy," projecting an image of control. Then we binge in private, when no one's watching.✨ Performative eating is exhausting, and it's keeping you stuck in the binge-restrict cycle✨ People in bigger bodies face amplified pressure to virtue signal with food choices✨ The split between your public and private eating isn't sustainable✨ Shame is the fuel that keeps the cycle running, and secrecy feeds shame✨ Food freedom means eating the same way whether people are watching or notHere's something you can try this week. I'm calling it The Performance Audit.Think about the last few times you ate around other people. Ask yourself:Did I eat what I actually wanted, or did I perform 'good eating'?Did I make comments about 'being good' or 'being bad' with my food choices?Did I restrict in public and then binge later in private?Did I post about a workout I didn't actually do, or talk about healthy habits I'm not actually practicing?This isn't about judgment. It's about awareness. Because once you see the pattern, you can start to shift it.Resources and Links:🎯 The Break Up Program: My signature 8-module roadmap to binge-free life. 90 days or 6 months of access to the Binge Free Besties community, monthly live calls with me, nervous system tools, and the full library including a body acceptance module.👉 www.bingefreebestie.com/thebreakup📸 Follow me on Instagram: Daily content, real talk, and community👉 @bingefreebestieAll Other Resources ( freebies, masterclasses, podcast) : https://stan.store/bingefreebestieIf this episode resonated with you, I'd love to hear from you!Send me a DM on Instagram @bingefreebestie and tell me: Which moment from this episode hit you hardest?And if you found this helpful, please leave a review on Apple Podcasts or Spotify, it helps more people find the show and break free from binge eating.
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  Ep 64: The Binge Hangover: How to Survive the Morning After Without Spiraling 28.04.2026 26min

  What to Do the Morning After a Binge (The Anti-Diet Recovery Protocol)You wake up and it hits you before you're even fully conscious, the dread, the memories, the wrappers, the promises to "start fresh Monday." If you've ever lived through a binge hangover, this episode is for you.In this deeply honest conversation, Nic walks you through exactly what to do the morning after a binge, not how to detox, restrict, or punish your way back to "good." This is the gentle, science-backed recovery protocol that actually breaks the binge-restrict cycle for good.In this episode:Why your instinct to "fix it" is the exact thing keeping you stuckWhat's really happening in your nervous system the morning afterThe 3-layer recovery framework: Body, Mind, and DayWhy eating breakfast is the single most important thing you can do (yes, really)How to interrupt the shame spiral before it triggers the next bingeThe 5 things to do today, and the one thing you must NOT doWhy a single binge is not the problem (and what actually is)Nic shares from her own recovery, binge-free since 2019, and offers the unsexy, revolutionary truth: healing is built in moments of gentleness, not punishment.If you've been waking up trapped in the guilt-restrict-binge loop, this is your permission slip and your roadmap out.Links and Resources:https://stan.store/bingefreebestie