Binge Free Bestie

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 themThe Break Up programme: comment BREAKUP on Instagram for detailsResources and Goodies:Everything lives here: ⁠https://linktr.ee/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

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://linktr.ee/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.

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://linktr.ee/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.

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://linktr.ee/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.

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:The 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.

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://thebreakup.bingefreebestie.com/home-882186📸 Instagram: @bingefreebestie💜 Other freebies, masterclasses and helpful resources: https://linktr.ee/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

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. 12 months 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💜 Join the Bestie Squad: My FREE Close Friends group on Instagram. Behind-the-scenes of my life in food freedom, weekly Ask Me Anything (every Wednesday), first dibs on Inner Circle spots and events.👉 DM me SQUAD on Instagram @bingefreebestie📸 Follow me on Instagram: Daily content, real talk, and community👉 @bingefreebestieAll Other Resources ( freebies, masterclasses, podcast) : https://linktr.ee/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.

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://linktr.ee/bingefreebestie

Can I be really honest with you today?This episode is personal. Like, properly personal. I'm taking you through the actual chapters of my life — the eleven-year-old me at the kitchen table, the bullied teenager with the (truly catastrophic) bowl cut, the uni student eating chips alone in her room, and the woman who had bariatric surgery and was still binge eating within months.But here's why I'm sharing it: because I know this isn't just my story. If you grew up in the nineties and early two thousands watching Princess Diaries glow-ups, Fat Monica punchlines, and Kate Moss staring back at you from every magazine cover — you were being taught something about what your body was worth. And most of us absorbed that lesson without even realising it.In this episode I'm sharing the five things I wish someone had told me before the damage was done:Why your relationship with food probably didn't start with food at allThe movies and magazines that quietly built your beliefs about bodies and worthWhat trauma actually does to your eating — and why it makes complete senseThe truth about weight loss surgery that nobody told me beforehandWhy you are not broken — and what healing actually looks likeWhether you're deep in the cycle right now or you've been in recovery for years and still carry some of this — I think this one's going to land for you.Resources and Links:https://linktr.ee/bingefreebestieChapters:00:00 Introduction00:52 The 11-Year-Old Girl Who Learned Thin = Worthy03:55 Lesson 1: Thinness Was Taught As Worth08:53 Lesson 2: Bullying Didn’t Mean You Needed to Change13:59 Lesson 3: Trauma Changed My Relationship With Food19:30 Lesson 4: Weight Loss Didn’t Stop The Binges23:24 Lesson 5: You Are Not Broken25:29 How I Actually Became Binge-Free26:40 The Truth I Want You To Hear27:55 What You Can Do Next

Is your mum's diet culture still living in your head? Here's how to make sure it doesn't reach your kids. Most of us grew up in homes where dieting was just... normal. Mum was always on something. The body comments were constant. Food was either good or bad, clean or naughty, and we absorbed every single bit of it. Now we're beginning to raise kids of our own or have young people in our lives. And we want to do it differently. But how?In this episode of the Binge Free Bestie Podcast, I'm getting personal, sharing the comments my own family made about my body when I was at my heaviest, and why, despite their good intentions, it made everything so much worse. And I'm breaking down exactly what to do if you're navigating this with your own children right now.Whether you've got little ones, a teenager who's gone full gym bro, a child being bullied about their weight, or you're just terrified of saying the wrong thing while you're still figuring out your own relationship with food, this one is for you.What we cover:— How diet culture gets inherited and why it's not your mum's fault (but it is yours to stop)— The almond mum era and what growing up in an 80s/90s diet household actually did to us— Real word-for-word scripts for the conversations most parents dread— What to do when your teenager's "healthy eating" starts to look like something more worrying— How to raise an intuitive eater who trusts their body, even if you're still learning to trust yours— Why you don't have to be healed to be a brilliant parent around foodThe cycle stops with you 💜Resources / Freebies / Work With Me:https://linktr.ee/bingefreebestie00:00 Intro02:00 How family comments shaped my relationship with food05:30 The generational cycle of diet culture07:30 Real struggles parents are facing right now11:30 The #1 mindset shift13:00 Principle 1: Stop labeling food “good” or “bad”14:00 Principle 2: Kids copy what you do (not what you say)15:30 Scenario 1: “Am I fat?” 16:30 Scenario 2: Teen obsessed with dieting/macros18:30 Scenario 3: Restrictive eating or underweight child19:40 Scenario 4: Child being bullied for their body21:40 Scenario 5: You say something negative about yourself23:30 You don’t have to be healed to help24:30 Where to start (even if you’re struggling)binge eating recovery, emotional eating, food freedom, intuitive eating, diet culture, raising intuitive eaters, generational trauma, food trauma, body image, disordered eating recovery

The food noise goes quiet on GLP-1s and peptides, and that relief is real. But what happens when the injection stops? In this episode, Nic shares her own experience with bariatric surgery and why the binge came back anyway, breaks down what the research actually says about GLP-1s , peptides and eating behaviour, and uses the story of Secret Lives of Mormon Wives star Layla Taylor as a cultural mirror for what happens when we try to sidestep the deeper work.This isn't a takedown of weight loss medication. It's an honest, compassionate conversation about what these drugs can and can't do, and what's waiting for you on the other side of actually healing your relationship with food.If you're on the fence about doing the mindset work, exhausted from trying, or wondering whether the jab might just be easier, this episode is for you.Work with Me, Resources and Freebies: https://linktr.ee/bingefreebestieChapters00:00 Intro01:00 What GLP-1 medications actually do02:30 Why “food noise disappearing” feels life-changing05:00 The 3 root causes of binge eating07:00 What happens when you stop the medication10:00 What GLP-1s can’t teach you12:00 My personal story: surgery didn’t fix it15:30 The deeper issue: your “operating system”19:30 Why we choose the “quick fix”21:00 If you’re using GLP-1s or peptides right now (what to do)22:30 The best-case scenario: using the “quiet window”

Do you have a food that lives on a weird pedestal in your brain? One you either avoid completely… or eat the entire thing in one sitting?In today's episode, Nic shares the psychology behind why certain foods, especially childhood favourites, can end up carrying a disproportionate emotional charge. Spoiler: it's not about the food.In this episode, Nic covers:Why your brain links specific foods to emotional memories (and what that actually means for your eating patterns)The neuroscience of sensory anchors , how taste, smell, and texture get stored alongside emotional experiencesHow chronic stress and nervous system overload drive your brain back toward "comfort" foods from childhoodWhy banning a food from your house doesn't solve the problem, and often makes it worseWhat actually changes when you remove the emotional charge from food (hint: it's not discipline)Nic's own story of eating chips alone in her car during nursing placements, and what was really going onYou'll leave this episode understanding:Why your eating isn't random, and what your nervous system is actually asking for when the urge to eat hits out of nowhere.Resources mentioned:The Break Up: Nic's flagship food freedom program The Break Up: Inner Circle, for women who want more private support Free Guide Emotional Eaters FixFind Everything Here: https://linktr.ee/bingefreebestie?utm_source=linktree_profile_share&ltsid=701bf119-79a6-4128-a6ca-92306ffd7ed9DM Nic the word DONE on Instagram to find out more about working togetherConnect with Nic:Instagram: @bingefreebestieWebsite: www.bingefreebestie.comBinge Free Bestie Podcast is hosted by Nic Gaviria- registered counsellor (Master of Counselling), food freedom coach, and founder of Binge Free Bestie. New episodes drop weekly.

If you're driven, capable, and holding everything together, and you're also quietly struggling with food, this episode is for you.Today we're talking about the link between high performance stress and secret food rituals. Not just for corporate women climbing ladders, but for the mum managing the household like a project manager, the partner carrying the invisible mental load, the woman who is everyone's emotional anchor.Because the woman who eats in the car before she walks in the door? She can also look like she has it all together.This isn't a personal defect. It's a coping mechanism. And coping mechanisms can be replaced, not shamed away.Ready to go deeper?Resources, Freebies and How to Work With Me:https://linktr.ee/bingefreebestieJoint the community on Instagram: https://www.instagram.com/bingefreebestie/

The Diet Culture Survival Guide: How to Handle Diet Culture ChatDiet culture hasn't disappeared.It has rebranded.In 2026 it sounds like wellness, optimisation, hormone balance, metabolic health, fasting windows, protein targets and “discipline challenges.”And while you might be doing real work healing your relationship with food, navigating these conversations in everyday life can still feel… uncomfortable.Because diet talk isn’t just about food.It’s often how women bond.In this episode, I’m sharing The Diet Talk Survival Guide- how to stay grounded when conversations about calories, carbs, weight loss, fasting, Ozempic, macros, or “being good” pop up around you at work, with friends, or at family dinners.We’ll unpack what’s really happening in those moments and how to navigate them without abandoning yourself or getting pulled back into old patterns.In this episode we cover:💜 Why diet culture has evolved and become harder to spot💜 How body criticism and dieting often function as a bonding ritual💜 Why these conversations can trigger comparison or self-doubt💜 The internal “wobble” many women feel in those moments💜 Practical ways to respond to diet talk without arguing, explaining or shrinking yourself💜 How to stay steady before, during and after these situationsYou don’t have to control every room you walk into.But you can learn how to stay anchored in yourself when diet culture shows up.🎧 Listen now and share this episode with a friend who needs the Diet Talk Survival Guide.Work With Nic ( Freebies, My Signature Program, Community): https://linktr.ee/bingefreebestie?utm_source=linktree_profile_share&ltsid=50fb6f83-e8f9-4afe-89c3-563644246738

Kelly Osbourne, Diet Culture & Why “Concern” Is Still Body SurveillanceThe internet has a lot to say about women’s bodies right now.In this episode, I'm diving into the public discourse around Kelly Osbourne and the intense speculation about women’s changing bodies- from Ozempic rumors to “concern” about health.Kelly Osbourne was relentlessly fat-shamed as a teenager. Now, years later, she’s being scrutinised for being “too thin.”Different narrative. Same body surveillance.I'm unpacking why commenting on women’s bodies- even when it’s framed as concern- reinforces diet culture, comparison, and the same systems that keep women competing with each other.This episode also explores why these conversations can be particularly activating if you struggle with binge eating, restriction, or body image, and how to protect your nervous system when social media starts spiralling.Most importantly, it’s an invitation to opt out of body commentary culture and focus back on your own healing.Resources & Links Free resources, programs, and ways to work with Nic:👉 https://linktr.ee/bingefreebestieLet’s Stay ConnectedIf this episode resonated, please follow or subscribe and share it with a friend.Your support helps this message reach more women who are healing their relationship with food and their bodies 💜Chapters:00:00 - Why everyone is talking about Kelly Osbourne00:55 - The return of thinner body ideals01:56 - Why this conversation matters03:25 - Kelly’s long history of public body scrutiny05:01 - The latest photos and the brutal reaction06:47 - Grief, vulnerability and public shame09:57 - When “concern” becomes body surveillance12:05 - How these conversations affect your body image14:09 - Why comment sections can dysregulate you15:23 - What to do if this is triggering you17:05 - Why women are conditioned to turn on each other18:31 - Solidarity over speculation20:06 - Redirect the energy back to your own healing21:27 - Protect your peace and share this with a friend

Body image conversations are LOUD right now.Between the ANTM documentary resurfacing millennial trauma… and the viral New York Times interview where former body positivity influencer Gabriella Lascano stepped away from the movement…People are feeling hurt. Confused. Betrayed. Defensive.And if that’s you- this episode will steady you.As a therapist who specialises in binge eating, emotional eating and body image, and as a millennial woman who recovered from body dysmorphia and an eating disorder, I’m unpacking:✨ Why body positivity feels different now✨ Why people feel betrayed when influencers change their bodies✨ The autonomy piece no one is talking about✨ How body positivity shifted from radical roots to social media aesthetic✨ Why I teach body neutrality instead of “love your body”✨ The Body Image Continuum (a tool my clients LOVE)✨ Body checking, body avoidance & appearance-altering behaviours✨ The shame → restriction → binge cycle✨ How reducing body obsession actually reduces binge eating urgesIf you’ve felt activated by Lizzo’s weight loss… confused about the cultural pendulum swing… or stuck in a body shame loop that fuels emotional eating…This episode is for you bestie.You don’t need to pick a side in an internet war to heal your relationship with your body.You need tools.💜 If This Helped You:- Follow for weekly therapist-led conversations on binge eating & body image- Share this with a millennial bestie- Comment: Where do you sit on the body image continuum right now- Work With Me: https://linktr.ee/bingefreebestie- Grab My Free Guide on Binge and Emotional Eating: https://checkout.bingefreebestie.com/opt-in-page

Bestie! This week we’re unpacking the new America’s Next Top Model documentary- and the impact shows like this had on millennial women’s relationships with their bodies.ANTM didn’t just entertain us.It normalised:public body critiquecomparison between womenshrinking yourself to be chosenand managing food to manage your appearanceContestants were weighed on camera, told to lose weight publicly, pressured to change parts of their appearance, and had deeply personal experiences aired as storyline- all framed as “mentorship” or “opportunity.”In this episode we talk about:• the harm experienced by contestants• the accountability conversation around Tyra Banks• how comparison became automatic• and how this kind of conditioning can link to restriction, binge eating, and emotional eating later in lifeNot because a TV show caused your struggles- but because culture shapes how we relate to hunger, worth, and our bodies.💜 Want to start healing your relationship with food and body?https://linktr.ee/bingefreebestie

In this episode, I'm going to delve into the complex relationship between millennial women and their bodies, exploring how societal standards and cultural conditioning have shaped their experiences with food and body image. I share more of my personal journey through binge eating and the impact of diet culture, emphasizing the importance of community and self-compassion in the recovery process. This is a call to action for listeners to challenge their beliefs about body image and to seek support in their journey towards food freedom.Group coaching enrolments are now closed, but you can join the Break Up self led or private coaching program with anytime via the link belowLets work together bestie, check out how here: https://linktr.ee/bingefreebestie

This episode explores the nuanced journey of weight loss and self-acceptance, emphasizing the importance of balance and well-being in binge and eating disorder recovery. I share my personal experiences and insights, and invite you to reflect on your own. Let's go!Take Aways:Weight loss is not a one-size-fits-all solution.Self-worth is not determined by body size.Reflective journaling can aid personal growth.Balance between physical and emotional health is crucial.Diet culture can be harmful to self-image.Healing starts with self-acceptance.Consistency in nourishment supports well-being.Body neutrality is a healthy starting point.Personal growth requires challenging food rules.Community support enhances the healing journey.Reflective Journaling QuestionsWhat do you believe weight loss will give you permission to do?What are you hoping your body will solve for you?What does body fixation cost you emotionally, mentally, financially, and spiritually?Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

I didn’t win because I hustled harder.I won because I healed first.In this episode, I’m sharing the real story behind my recent trip to LA- winning a business challenge, meeting Steven Bartlett, and being given $100,000 to invest into my future- and why none of it would have been possible without healing my relationship with food.For years, binge eating, restriction, and body obsession consumed my time, money, energy, and belief in myself. I truly thought my life would start after I fixed my body.It didn’t.In this episode, I talk openly about:My recovery journey from binge eating and body dysmorphiaLosing 50kg after bariatric surgery- and why weight loss didn’t save meHow fear of regain and diet rules actually fuelled binge eatingWhy healing my nervous system changed everythingHow food freedom created the capacity to build a business, take risks, and say yes to bigger opportunitiesWhy hustle wasn’t the reason I won- recovery wasI also share a powerful client story from inside The Break Up program, and why real, lasting change doesn’t come from willpower- it comes from the right support and structure.Food takes up way too much mental spaceYou feel like your life is on hold until you “get control”You’re tired of starting over every MondayYou know there’s more for you- but food keeps pulling you backLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠If this episode felt like it was speaking directly to you — trust that.We’ll talk honestly about whether this is the right next step for you.

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: ⁠⁠⁠⁠⁠⁠https://event.bingefreebestie.com/home-page-257792⁠⁠⁠⁠⁠⁠You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: ⁠⁠⁠⁠⁠https://event.bingefreebestie.com/home-page-257792⁠⁠⁠⁠⁠You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: ⁠⁠⁠⁠https://event.bingefreebestie.com/home-page-257792⁠⁠⁠⁠You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: ⁠⁠⁠https://event.bingefreebestie.com/home-page-257792⁠⁠⁠You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: ⁠⁠https://event.bingefreebestie.com/home-page-257792⁠⁠You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: ⁠https://event.bingefreebestie.com/home-page-257792⁠You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

This episode is part of a special 7-day series designed to support you through the holiday season and beyond — with practical tools, nervous-system regulation, and compassionate psychoeducation around food, eating, and body image.Each episode in this series has a corresponding page in the Resource Bundle, with guided exercises, reflections, and tools to help you integrate what you’re learning — not just listen and move on.✨ Download the full Resource Bundle here: https://event.bingefreebestie.com/home-page-257792You can work through the bundle alongside the episodes at your own pace. If you need anything or have questions as you go, you’re always welcome to reach out.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

From behind-the-scenes business growth to personal food freedom reflections — this episode is a real, honest 2025 wrap and a look at what’s coming in 2026.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Christmas and the holiday season is meant to be joyful—but if food guilt, binge urges, and family comments hijack the season for you, this episode is your permission slip to do things differently.In this episode, Nic breaks down why this time of year feels so hard around food (hint: it’s not a lack of willpower), and shares therapist-approved tools to help you stay calm, grounded, and confident—without restriction, punishment, or another January reset.This is real psychoeducation, nervous-system support, and compassionate guidance to help you actually enjoy the holidays… not just survive it.Masterclass Cheat SheetLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

There’s a LOT of body talk in the world right now - weight-loss injections, shrinking celebrities, changing bodies everywhere - and if it’s making you feel wobbly, this episode is your soft landing.Nic breaks down why feeling triggered is totally normal (and not a setback), how you can respect other people’s choices and still have an emotional reaction, and simple tools to help you stay grounded in your own food-freedom journey.You’ll hear:• Why your brain reacts to weight-loss content• Why being triggered does not mean you’re going backwards• How to hold space for your feelings with compassion• Grounding reframes to bring you back to yourselfLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

In this episode, we’re diving into the sneaky world of body checking — the mirror glancing, photo zooming, scale obsessing, pinching and pulling that quietly fuels body anxiety and keeps you stuck in the binge–restrict cycle. You’ll learn why these tiny habits make your body feel like the enemy, how they dysregulate your nervous system, and the gentle, realistic steps to break free (without going cold turkey on mirrors).If one reflection or weigh-in can wreck your mood, this episode will help you understand what’s really going on — and how to feel safer, grounded, and more at home in your body again.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

In this episode, I invite in Rachel Evans, a UK-based psychologist, to share her personal journey with purging and binge eating, discuss the impact of diet culture, relationships, and social media on her mental health. Rachel provides us with insights into the psychological aspects of eating disorders and offers practical steps for those struggling with similar issues. Our conversation highlights the non-linear nature of recovery and encourages you to seek help and build your own toolkit for managing triggers and maintaining a healthy relationship with food.Connect with Rachel: https://eatingdisordertherapist.co.ukLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Do you ever sit down to eat, blink, and realize the food’s already gone? Or find yourself snacking while scrolling and not even tasting what you just ate? In this week’s episode I'm unpacking the truth about mindful eating- what it really means (and what it definitely doesn’t). Spoiler: it’s not about chewing an almond for 3 hours or trying to eat like a monk.Mindful eating is about connection- to your food, your body, and your satisfaction. And when you can tap into that connection, you start to feel calmer, fuller, and more in control around food.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Have you ever eaten a full meal and still felt hungry? Or finished dinner only to find yourself back in the kitchen 10 minutes later “just picking”?In this episode I explore:Why you might still feel hungry after eating (it’s not lack of willpower!)The difference between physical and emotional hungerHow to build balanced, satisfying meals that actually keep you fullThe emotional side of “never feeling satisfied”- and how to soothe it without restriction or guiltLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Full but still standing at the fridge? You’re not “bad”- you’re under-satisfied. In this weeks poddy episode I have the amazing dietician Toni Rudd with us and she has shared simple strategies to enhance satisfaction and add more fun to your meals!Plus empowered meal planning ideas that you’ll actually follow. Yay.Toni Rudd: https://www.thebingedietitian.comLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

💡 What You’ll Learn in This Episode✨ Why we crave sweets after dinner — the real (and normal) biological, habitual, and emotional reasons behind it.✨ Why it’s okay to honour those cravings — how unconditional permission reduces the power struggle with food.✨ Practical tools to find balance — from eating enough dinner to building your comfort toolbox (without using food as your only strategy).Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

💡 What You’ll Learn in This Episode✨ Why we eat when we’re bored — and why it’s not about willpower or self-control.✨ How boredom, restriction, and guilt fuel overeating — and how to stop the spiral.✨ 3 practical mindset and behaviour shifts to bring awareness, compassion, and choice back to the table.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Want more info? Listen up because this be just the thing 🤠The Break Up: https://bingefreebestie.com/the-breakup/Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Have you ever stopped one habit… only to find yourself leaning on another? 🙋🏻‍♀️Maybe you ditched dieting, but now wine o’clock is calling every night. Or you stopped drinking, but suddenly food feels out of control again. This, bestie, is called transfer addiction — and it’s way more common (and normal!) in recovery than you think.In this episode, we’re breaking down:✨ Why transfer addiction happens (hint: it’s not because you’re weak or broken).✨ What red flags to look out for when one coping tool swaps for another.✨ Therapist-backed strategies to build a healthier toolbox and meet your needs without shame.Healing isn’t about perfection — it’s about noticing patterns, understanding your nervous system, and learning new ways to care for yourself. You’re not failing, you’re growing. 💜3 Key Takeaways:Transfer addiction is your nervous system’s way of searching for safety, not a sign of failure.The behaviour matters less than the function it’s serving (numbing, avoiding, soothing).You can replace old coping tools with compassionate, empowering strategies that actually support healing.🎧 Listen now, and if this episode resonates, don’t forget to subscribe, rate, and leave a review — it helps so much in spreading this message.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

If you love someone who struggles with binge or emotional eating, it can feel confusing (and sometimes really frustrating) to know what to do or say. Do you encourage them? Step back? Hide the snacks? (Spoiler: please don’t do that 🙅‍♀️).In this episode, I’m breaking down how to show up as the supportive, safe, and loving partner they need — without adding guilt or pressure. Whether you’re the one struggling or the support person, this conversation will give you compassion, clarity, and real tools for navigating this journey together.✨ The 3 root triggers behind binge + emotional eating (it’s not about willpower).✨ What not to do — the common mistakes partners make that backfire.✨ The most powerful ways to support your loved one’s healing, from practical help to everyday encouragement.Your partner doesn’t need food police. They don’t need another diet tip. What they need is compassion, patience, and love as they move toward recovery. And if you’re the one struggling, maybe this is the episode you’ll want to share with your partner so they can better understand what you’re going through. 💜Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Today, we’re talking about something I know so many of you struggle with: the guilt spiral after eating. You know the drill… you eat something, maybe it’s a binge, maybe it’s just food you’ve labelled as ‘bad,’ and suddenly you’re drowning in shame. That heavy, suffocating voice saying, ‘Why did I do that? I have no control. I’ll never fix this.’We’re going to break that down today — why it happens, how to get out of it, and what you can do next time the shame storm rolls in. And of course, I’ve got some lovely affirmations for you too as we close up.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

In this episode, we’re unpacking what I call the Millennial Body Image Hangover - the toxic messages we absorbed from shows like The Biggest Loser, the Special K diet, and low-rise jean culture, and how they’re still messing with us today. More importantly, we’ll talk about how to finally heal from it.Here’s what you’ll hear inside this episode:✨ Why thinness was sold to us as worthiness — and how that belief still lingers✨ The sneaky ways diet culture “programs” run in the background of our lives✨ Five powerful remedies for healing the hangoverLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

If you grew up in the 2000s, chances are you remember The Biggest Loser: dramatic weigh-ins, trainers screaming, contestants collapsing on treadmills, and the promise that extreme weight loss meant health and redemption.Now, Netflix’s new documentary Fit for TV: The Reality of The Biggest Loser pulls back the curtain — and it’s even more harmful than we realised.Here’s what we unpack today:✨ The shocking behind-the-scenes realities revealed in Fit for TV — from starvation-level diets to life-threatening health risks.✨ The devastating aftermath: why so many contestants regained weight, and why it was never about willpower.✨ The generational impact on millennial viewers (like me and maybe you too) who absorbed its harmful messages alongside our mums, friends, and peers.✨ The anti-diet reframe: why exercise isn’t punishment, food isn’t the enemy, and your worth was never meant to be weighed on a scale.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Many of the tools you’ve tried may have sounded like the solution. They may have even worked for a little while. But here’s the truth:Diets only work until you can’t follow them anymore.Therapy is powerful — but most general therapists don’t specialise in disordered eating.Tracking gives you data, not peace.Intuitive eating is amazing — but it’s really hard to implement if your nervous system is still dysregulated and you’re still secretly afraid of food and treating it like just another diet.👉 If you’re ready to break the binge–restrict cycle for good, this is exactly what I help you do inside my program The Break Up. You’ll learn how to:✔️ Stabilise your eating with a simple, nourishing rhythm✔️ Reintroduce your “trigger foods” without spiralling✔️ End the all-or-nothing thinking around food✔️ Rebuild trust with your appetiteLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

If you’ve ever wondered “Why do I keep eating like this?” even after swearing off diets, this episode is for you.Today, I’m unpacking the number one reason binge and emotional eating continues — and why restriction (not lack of willpower) is at the root of it all.Here’s what you’ll hear inside this episode:✨ The sneaky ways restriction shows up (even when you don’t think you’re restricting)✨ Why binge urges are not sabotage — but your body’s survival system protecting you✨ The exact cycle that keeps you stuck in “screw it” mode✨ What needs to shift so you can stop fighting food and finally feel at peaceThe truth is, binge eating isn’t a problem of control — it’s a problem of deprivation. Your body isn’t broken, and you’re not alone in this.🌟 In this episode, I’ll show you how to start fuelling yourself like you matter, why consistency beats perfection, and how this one shift changes everything.👉 If you’re ready to break the binge–restrict cycle for good, this is exactly what I help you do inside my program The Break Up. You’ll learn how to:✔️ Stabilise your eating with a simple, nourishing rhythm✔️ Reintroduce your “trigger foods” without spiralling✔️ End the all-or-nothing thinking around food✔️ Rebuild trust with your appetiteLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Today we’re diving into the real cost of your toxic relationship with food, your body, and the weight loss world- and spoiler alert: it’s costing you WAY more than calories or cash.From diets and gym memberships you never use, to “wellness” programs, tracking apps, injectables, and the binge cycle itself- this obsession is robbing you blind.And that’s just the beginning. Because what it’s really stealing is your time, your joy, your self-trust, your peace, and your damn life.In this episode, I break down:The actual dollar cost of binge-restrict cycles, dieting, and weight loss cultureThe emotional toll of constantly trying to “fix” your bodyThe dreams, memories, and confidence you’re sacrificing by staying stuckAnd the truth about why willpower was never the problem in the first placeLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Welcome to The Recovery Rebellion- a limited 4-part series by Binge Free Bestie. In this first episode, we’re pulling back the curtain on diet culture and exposing why 95% of diets fail — and what’s actually keeping you stuck in the binge-restrict cycle.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

Besties… I still can’t believe I’m saying this: I just won the global Stan Store Challenge — out of over 16,000 creators— and now I’m being mentored by Stephen Bartlett (yes, that Stephen Bartlett from Diary of a CEO 😭).In today’s episode, I’m sharing the full story — from the moment I found out, to what this means for me, for Binge Free Bestie, and most importantly… for you.I’ll also be revealing some exciting updates:✨ Why I’m temporarily closing the doors to The Break Up✨ What I’m adding to the program (hint: group coaching!)✨ Why this is just the beginning of a massive transformation in the way we support women to heal their relationship with foodThis isn’t just a win for me — it’s a win for us.💜 Let’s go make some noise, besties.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

In this episode of the Binge Free Bestie podcast, Nic Gaviria discusses the complex relationship between food freedom, body image, and the fear of weight gain. She addresses the emotional turmoil that can arise when individuals notice changes in their weight, especially after a weight loss journey. Nic emphasizes the importance of understanding that weight gain can be a natural part of the healing process and not a sign of failure. She introduces concepts like the binge-restrict cycle and set point theory, providing insights into how to navigate these challenges with self-compassion and trust in one's body.Lets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠

In this episode of the Binge Free Bestie Podcast, Nic Gaviria and guest Dr. Chelsea Arnold discuss the complexities of binge eating, the impact of tracking behaviours, and the importance of self-monitoring in recovery. Chelsea also introduces us to the Bertie app, designed to support individuals in their journey towards healthier relationships with food. This weeks chat emphasizes the societal pressures surrounding diet culture and the need for awareness and compassion in the recovery process! Bertie App: https://www.bertieapp.io/downloadLets work together bestie, check out how here: ⁠https://linktr.ee/bingefreebestie⁠