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Description
Welcome to the Once Upon a Binge podcast, where we dive into meaningful conversations about binge eating recovery, overcoming perfectionism, and healing body image.
Has the pressure of beauty standards left you feeling inadequate and insecure?
Are you fed up of waking up to obsessive food thoughts and falling asleep to promises of starting anew the next day?
Do you find yourself stuck in the binge-eating cycle, desperate to break free?
You don’t have to navigate this alone.
Join your hosts, Katy and Becca, as they share their personal journeys from struggling with binge eating and the pressures of perfectionism, to finding peace and acceptance not only with their bodies but with themselves as well.
Each episode offers relatability, heartfelt discussions, and support for anyone facing these challenges. Tune in as Katy and Becca unpick what’s really going on behind the binge eating and bad body image days, why it’s so damn hard to let go of perfection but oh so liberating once you take the leap! Are you ready to jump with us?
Has the pressure of beauty standards left you feeling inadequate and insecure?
Are you fed up of waking up to obsessive food thoughts and falling asleep to promises of starting anew the next day?
Do you find yourself stuck in the binge-eating cycle, desperate to break free?
You don’t have to navigate this alone.
Join your hosts, Katy and Becca, as they share their personal journeys from struggling with binge eating and the pressures of perfectionism, to finding peace and acceptance not only with their bodies but with themselves as well.
Each episode offers relatability, heartfelt discussions, and support for anyone facing these challenges. Tune in as Katy and Becca unpick what’s really going on behind the binge eating and bad body image days, why it’s so damn hard to let go of perfection but oh so liberating once you take the leap! Are you ready to jump with us?
19 Episodes
Reverse
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!
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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.
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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.
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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
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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”?
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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!
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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.
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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
It’s episode 6 of the Once Upon a Binge Podcast and today Katy and Becca are talking about all or nothing thinking and the role it plays in d!sordered eating.
They talk about:
- The definition of all or nothing thinking
- How all or nothing thinking shows up in language
- All or nothing and exercise
- The emotional toll of all or nothing thinking
- Why do we develop all or nothing thinking
- Using dialectical thinking to overcome all or nothing thinking
- How to challenge all or nothing thinking
What’s been your experience of all or nothing thinking? Let us know 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
In episode 5 Katy and Becca delve into the topic of perfectionism and how it is linked to body image from their personal experiences.
They discuss:
- The illusion that perfectionists fall into
- Types of perfectionism
- Perfectionism as an attempt to reconnect and distance ourselves from our bodies
- The never-ending pursuit of the “perfect” body
- The promise safety and control from perfectionism
- The difference between excellence and perfectionism
- Exercise and perfectionism
We hope you enjoyed this episode! What are your experiences of perfectionism, d!sordered eating and body image? We’d love to hear 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
In this episode Katy and Becca share what it felt like for them to live with binge eat!ng d!sorder (BED).
They talk about:
-The DSM-5 diagnostic criteria for BED
- Distinctions between BED and bul!mia
- Clinical definitions vs lived experience of BED
- The role of restriction
- Emotional and mental aspects of binge eating
- Binge eating and trauma
- Types of binges
- The purpose of binge eating
Let us know in the comments below what you thought of this episode and if your lived experience feels the same or different.
In episode 3 of the Once Upon a Binge podcast hosts Katy and Becca delve into what's really going on when we restrict our food intake. They discuss:
The difference between physical and mental restriction
The binge-restrict cycle
Hunger and fullness cues in recovery
Societal Expectations of Women and Appetite
Restriction as a form of control and a trauma response
Needs and self-worth
Beliefs systems and perfectionism
The role of Fatphobia in restriction
Have we missed anything? Let us know in the comments.
This episode focuses largely on physical restriction, would an episode on mental restriction also be helpful? Let us know 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
Welcome back to the Once Upon a Binge Podcast!
In our second episode Katy and Becca talk about what recovery from disordered eating looked like for each of them. They discuss:
What is the definition of recovery?
Recovery as a gradual process
Quasi-recovery
The concept of body neutrality
Recovery tools
Remaining challenges for Katy and Becca
What's your experience of recovery looked like? Let us know 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
Welcome to the Once Upon a Binge Podcast. Meet your podcasts hosts Katy and Becca as they share their experiences of living with food rules, perfectionism and bad body image. They share:
Their background working in mental health
What they feel contributed to their disordered eating
The impact Covid19 had on their recovery
What's the name "Once Upon A Binge" all about?
Tune in and get to know your podcast hosts!
We'd love to meet our listeners too, let us know in the comments where you're listening from.
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
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