It’s that time of year again – Christmas – when food is abundant and the days all merge into one! Katy and Becca talk about their experiences of navigating Christmas while having an eating disorder and being in recovery. In episode 27, Katy and Becca talk about: The pursuit of weight loss in the run up to Christmas Oscillating between restriction and “f*ck it” Christmas as an opportunity to openly binge eat Christmas as a marker for recovery Guilt and hostility towards self in the aftermath of Christmas Hypervigilance of others eating habits Christmas overwhelm and bingeing as self-regulatory tool The dreaded “family Christmas walks” Body image and food comments Setting boundaries and self-care Let us know in the comments about how you find this time of year while navigating binge eating. 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com     Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful   - LinkedIn - https://www.linkedin.com/in/beccarobinson/ - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Email – knacoaching@gmail.com - Instagram - www.instagram.com/knacoaching  

In this episode Becca and Katy talk honestly about connection, belonging and how those needs showed up in their lives and their eating disorders. We share stories from childhood (twins vs. isolated homes, big families, role models), how perfectionism and people-pleasing mask deeper needs, and why restriction and binging are often two sides of the same attempt to feel safe. We touch on spirituality, identity, and the process of integrating the “good” and “bad” parts so we can show up more authentically. What we cover: ✨ Childhood environments and how they shape belonging ✨ Twinship, sibling roles and protection vs. being unseen ✨ How perfectionism and shame fuel restriction & bingeing ✨ The eating-disorder voice as a false sense of safety/specialness ✨ Spirituality, ego, and feeling both “small” and connected ✨ Moving from conditional belonging to more authentic connection Don't forget to leave your thoughts in the comments! Connect with us: Instagram - www.instagram.com/onceuponabingepodcast Email - podcast.onceuponabinge@gmail.com

Today we’re joined by our second guest — Toni Rudd, a registered dietitian who helps people stop binge eating, step out of all-or-nothing thinking and build a sane, flexible relationship with food. We compare perspectives across nutrition, psychotherapy, and coaching, dig into the RAVES framework (Regularity, Adequacy, Variety, eating Socially and Spontaneously), and talk about perfectionism, diabetes guidance, social media’s influence, and the current GLP-1/“Ozempic” buzz. If you’ve ever thought “Just tell me exactly what to eat,” this episode will be relatable for you. In this episode we cover: - Why a dietitian + therapist/coach combo can supercharge recovery The RAVES starting point (and why “eat what you want” can backfire early on) - Perfectionism, food journals, and making self-monitoring non-diety - How diabetes advice can collide with disordered eating — and what to do instead - Curating your algorithm: the power of an “unfollow party” - GLP-1 meds, the return of 90s thinness culture, and keeping your footing - Social eating without the spiral (yes, you can enjoy the cake) Connect with Toni: Instagram handle - @the.binge.dietitian Website - thebingedietitian.com Connect with us: Instagram handle - @onceuponabingepodcast Email - podcast.onceuponabinge@gmail.com

Can you truly recover from disordered eating or an eating disorder while still wanting to lose weight? In this episode, Katy and Becca dive deep into one of the most complicated and emotionally charged topics in recovery. They talk about: ✨ Why the desire for weight loss can still exist (and why that’s normal)✨ The difference between wanting to lose weight and pursuing it✨ Privilege, set point theory, and how restriction affects the body✨ The role of compassion and curiosity in navigating this tension✨ What “parking” weight loss looks like in recovery This isn’t a black-and-white conversation, it’s an exploration of nuance, safety, and self-trust.

In episode 22, Katy and Becca talk about finding satisfaction from food – what it means, why it matters and how it evolves with recovery. Katy and Becca discuss: The difference between fullness, satiation, and satisfaction Why satisfaction can feel foreign or even scary during recovery How nostalgia, textures, and even food temperatures shape satisfaction The role of guilt and food rules in blocking true contentment Why “just being full” often isn’t enough How satisfaction with food mirrors satisfaction in life The role of dopamine in satisfaction Practical ways to explore what actually leaves you content   We’d love to hear your experiences of experimenting with satisfaction through food. Let us know in the comments below. 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com     Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful   - LinkedIn - https://www.linkedin.com/in/beccarobinson/ - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Email – knacoaching@gmail.com - Instagram - www.instagram.com/knacoaching  

Have you heard of Intuitive Eating? Are you considering trying it to see if it can help heal your relationship with food but you’re also a little apprehensive? Or maybe you’ve even given it a go and left feeling like a failure cos it didn’t work for you? Then episode 21 is for you. In this episode Katy and Becca look at what actually is Intuitive Eating? They also unpack the following misconceptions: It’s the hunger and fullness diet It’s a weight loss tool It’s a free for all It’s another rigid set of rules It should feel easy Katy and Becca also share which principles they found most helpful. Let us know in the comments below - Which principles resonate most with you? What other misconceptions have you believed? P.S. If you know why soya milk sometimes curdles and why some pies explode while you cook then, also let us know in the comments! 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com     Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful   - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Website - www.knacoaching.com - Email – knacoaching@gmail.com

In this episode, we explore the often misunderstood concept of acceptance and how it plays a powerful role in recovery from binge eating and body image struggles. Katy and Becca share personal stories and reflections, including: ✨ Katy wearing shorts in public for the first time without overthinking her body ✨ The moment Becca realised she hadn’t truly accepted her bingeing, even though she thought she had ✨ Why acceptance is not the same as approval, passivity, or giving up ✨ How resistance keeps us stuck—and dysregulated ✨ What the neuroscience says about acceptance, the nervous system, and flexible thinking ✨ How exposure, readiness, and surrender show up in body image healing ✨ The difference between saying “I binge” and saying “I binge and I’m still worthy” This episode is honest, compassionate, and grounded in real experiences, perfect for anyone struggling to find peace with their body, food, or recovery journey. Tune in and ask yourself: What does acceptance mean to me? #BingeEatingRecovery #BodyImageHealing #AcceptanceInRecovery #OnceUponABinge #EatingDisorderSupport

In this episode, Katy and Becca dive deep into what it really looks like to heal a disordered relationship with exercise. They share personal stories, messy truths, and practical tools from their own recovery journeys, including the red flags they look out for and how they reintroduced movement in ways that felt safe, flexible, and empowering. Whether you’ve taken a break from formal workouts or are exploring movement again after recovery, this conversation offers compassionate, relatable insight. We talk about: Letting go of rigid, weight-focused exercise Taking intentional breaks from movement during recovery Red flags and boundaries to support a healthier mindset How to return to movement with curiosity and self-trust Navigating body changes and discomfort while exercising Let us know what this brought up for you, we always love hearing from you!

In this episode, we're joined by the wonderful Sarah Dosanjh, also known as The Binge Eating Therapist, to dive deep into the tricky world of food permission. We share our honest experiences about: - What giving ourselves permission to eat really looked like - What felt restrictive, even when it seemed “permissive” - What actually helped in our individual journeys - Common mistakes people make when exploring permission - Big misconceptions that keep people stuck Whether you’re at the start of your recovery or somewhere in the messy middle, we hope this conversation helps you feel less alone and more curious about what true permission can look like for you. We’d love to hear from you: Where do you feel stuck with food permission? What helps you feel truly free to choose?

In episode 17 of the Once Upon A Binge podcast, Katy and Becca look talk about magical thinking. They discuss: What is magical thinking? How can you identify magical thinking is at play? How diet culture uses magical thinking Does magical thinking give us hope? How lived experience can reinforce magical thinking as well as dispel it The role of stress in magical thinking The magical BMI The pain of letting go of magical thinking Does an conditional upbringing make us more likely to turn to magical thinking? Can you see yourself in any of these experiences? How does magical thinking show up for you? Let us know in the comments below! 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com     Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful   - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Website - www.knacoaching.com - Work with Katy - www.knacoaching.com/enquire

In episode 16 of the Once Upon A Binge podcast Katy and Becca talk about what life was like for them when they had a disordered relationship with exercise. Through sharing their experiences they look at: The difference between riven exercise, compulsive exercise and excessive Exercise How do you know when your relationship is disordered? Vulnerability of your body changing through exercise or lack of Exercise as a means to structure When there’s always room to do more The appeal of exercise to the perfectionist Using devices to track exercise How does identity and superiority link to exercise Stay tuned for future episodes where Katy and Becca talk about what helped them in developing a more balanced and stable relationship with exercise. 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com     Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful   - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Website - www.knacoaching.com - Instagram - www.instagram.com/knacoaching - Work with Katy - www.knacoaching.com/enquire

In Episode 15, Katy and Becca talk about their experiences of feeling out of control around food and why that felt so distressing. TRIGGER WARNING: This episode discusses sexual trauma because this is relevant for the podcast hosts experiences. If you would find this distressing to listening to then piece practice self-care and skip this episode. Katy and Becca talk about: Feeling your body change Body checking to regain control Feeling powerless to binges Retraumatisation through binges Restriction vs Bingeing – The battle for control How parts work can help Is it control or is it autonomy? 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com     Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful   - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Instagram - www.instagram.com/knacoaching

It’s Episode 14 of The Once Upon A Binge Podcast and today Katy and Becca are back with shame. But this time, they’re exploring what helps when we’re in a shame spiral. Some of the things they cover are: - The concept of unwanted identities - Removing personal shame through psychoeducation - Seeing shame as a human response - Shaming as a form of behavioural control - Sharing our shame – how do we do it safely? - What’s physically going on when we feel shame - Move away, move against, move towards - Shame and binary thinking   What else has helped you with feelings of shame? This is a two part episode, listen to our last episode to learn more about our experiences of shame. 💜   Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com   Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Website - www.knacoaching.com - Instagram - www.instagram.com/knacoaching - Work with Katy - www.knacoaching.com/enquire 

Shame. That all too familiar feeling that we want to run away from and hide. In episode 13 of The Once Upon A binge Podcast, Katy and Becca aren’t running away from shame, they’re facing it head on sharing there experiences of shame in relation to bingeing and body image.   They look at: - What shame feels like - Shame vs guilt - The shame of caring about how we look - The link between body image, shame and trauma - Emotional disconnection - The shame of not being able to stop - Shame and identity - Culture, shame and women’s bodies - Expectations This a part 2 episode so keep tuned for the next one, where Katy and Becca explore what helps with shame. 💜 Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast - Email - podcast.onceuponabinge@gmail.com   Connect with Becca: - Instagram – www.instagram.com/bingefreeandbeautiful - Email - bingefreeandbeautiful@gmail.com   Connect with Katy: - Website - www.knacoaching.com - Instagram - www.instagram.com/knacoaching - Work with Katy - www.knacoaching.com/enquire 

Ever felt like people just don’t get what you’re going through? Well this episode is for you!  In episode 12 of the Once Upon A Binge podcast, Katy and Becca talk about feeling misunderstood both when they were living with d!sordered eating and during recovery.  They talk about: - Feeling dismissed by repeated misunderstandings- Relying on others’ opinions to define self-worth- The “You look great” comments - Trivialising b!nge eating - Do we really want to be understood? - Not looking “sick enough” - Pushback from people entrenched in diet culture - Letting go of the need to be understood - Is it your responsibility to educate others?  We hope that you felt seen in this episode but if not, let us know what others ways you have felt misunderstood during your recovery – you never know who might need to hear someone else gets it.  Song reference – Falling In Reverse – Popular Monster  💜  Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast- Email - podcast.onceuponabinge@gmail.com   Connect with Becca:- Instagram – www.instagram.com/bingefreeandbeautiful   - Email - bingefreeandbeautiful@gmail.com Connect with Katy:- Website - www.knacoaching.com- Instagram - www.instagram.com/knacoaching- Work with Katy - www.knacoaching.com/enquire 

In the previous Once Upon A Binge episode Katy and Becca talked about why weekends are so difficult for binge eating. In episode 11, Katy and Becca go into some of the things that helped them post-binge. They discuss:  • What helped with the physical discomfort post binge • Resistance to recovery advice in the binge aftermath • The belief that self-criticism will prevent future binges • What if binges are your friend not your enemy?• Self-compassion• How do you do curiosity without compassion?• Facing the binge rather than running away• How sharing our binges can help with acceptance• The “this is my last binge” mentality  We would love to hear what helps you post-binge? Whether that’s navigating the physical discomfort or the emotional hangover? Let us know in the comments below, you never know who it might help! Also tell us, is it “on the blink” or “on the brink”? “I could care less” or “I couldn’t care less”? 💜

In episode 10 of the Once Upon A Binge podcast, Katy and Becca delve into the topic of weekend binges. Weekends can be a tricky time when you’re living with BED and in this episode Katy and Becca draw on their own experiences to discuss why weekends can be such a challenge. They talk about:  • Unstructured time and social events at the weekend • Weekday restriction• Ritualistic binges on a Sunday • Loneliness and binge episodes • How did we feel about weekend binges?• The “fresh start” mentality on a Monday morning • Being the “good girl” and bingeing as a form of rebellion • Recovery as act of feminism • Acceptance that eating habits change at the weekend  Do you find the weekends a challenging time for bingeing? What do you think contributes to weekend binges? We’d love to hear your thoughts in the comments below! 💜

Welcome back to the Once Upon A Binge podcast, where Katy and Becca delve into meaningful anecdotal conversations about disordered eating, body image and perfectionism.  Have you ever felt like you’re obsessed with food? Then this is the episode for you. Katy and Becca talk about why we feel like we’re obsessed with food. They discuss:  • How food rules contribute to food obsession • The binge-restrict cycle • Accumulative hunger and food obsession• The Minnesota Starvation Experiment • The emotional and psychological influences to food obsession• The role of dopamine in the food obsession• Is food addiction real? Have you ever felt obsessed with food? What are your thoughts on the term “food addiction”? (think this could be a whole new episode!) Let us know what you thought of this episode in the comments below. 💜

It’s episode 8 of the Once Upon a Binge podcast and following last week’s episode on relationship dynamics during ED recovery, Katy and Becca are feeling daring and approaching the topic of unhelpful responses from loved ones during ED recovery. Please listen until the end for this one!  They cover:- Focusing on the food - The desire to “fix” vs listening - Tough love and shaming- Parental guilt and getting support  - Centring oneself in the conversation- Where do unhelpful responses come from- Having compassion for loved ones Are there any unhelpful responses you’ve experienced that we’ve missed off the list? Let us know in the comments. If you’re a loved one listening, then we’re also really keen to hear your perspective and how this episode landed for you. Open to your feedback below.  Connect with Becca:- Instagram - www.instagram.com/bingefreeandbeautiful  Connect with Katy:- Website - www.knacoaching.com - Instagram - www.instagram.com/knacoaching- Work with Katy - www.knacoaching.com/enquire  

In episode 7 – Relationships and D!sordered Eating – your hosts Katy and Becca reflect on how their d!sordered eating impacted their relationships.  They talk about: - Distance and lack of vulnerability in relationships  - Unpredictability and “walking on eggshells” - Loved ones setting healthy boundaries- How relationship dynamics changed during recovery- Judgement towards others - Advice their loved ones have around supporting someone with an ED  How do you feel your relationships have been impacted by your ED? Would it be helpful to hear an episode about unhelpful responses we received from loved ones too? Let us know your reflections in the comments below!  Connect with Becca:- Instagram - www.instagram.com/bingefreeandbeautiful Connect with Katy:- Website - www.knacoaching.com - Instagram - www.instagram.com/knacoaching - Work with Katy - www.knacoaching.com/enquire