Brittany Brown

Are you plagued by unwanted eating habits?

I’m talking about those out-of-control eating behaviors that you feel like you just can’t stop.

It could be anything from grabbing a snack to quell your stress to full-on binging. No diet or food restriction rules seem to help, no matter what the experts say or how hard you try?

Ugh I get it, I was stuck there for years and good news…it doesn’t have to be this way!

Watch the video below to learn the 3 things that lead to unwanted eating habits, and the 3 things you can do to shut them down for good!

 

 

I’ve been free from binge and emotional eating for about 6-7 years now. But the struggle was real for me, and it went on for almost 12 years.

Needless to say, I still remember that wretched feeling the morning after a binge all too well.

We’re talking about waking up with that bloated, groggy, feeling when you went too far with food the night before. Not to mention that creeping guilt that makes you desperate to get back on track to make up for the night before.

You know what the conventional wisdom says, right? You go back to the diet, hoping to get back on track.

Only to fall right back off track again when another food trigger hits.

It’s a vicious cycle, and it plagued me for over a decade. If this sounds like you, trust me, you’re not alone!

So what do you do when your relationship with food feels more like a constant battle?

If you’ve got cravings that feel irresistible, if you can’t stick to a diet, or if even a small indulgence with food ends up triggering a binge, read on.

Here are the 3 main causes of binge and emotional eating. I’ve also got 3 powerful tips to stop each of these triggers, and take back your power with food once and for all!

Cause #1: Being stuck in survival mode. What is “survival mode?” In short, it’s the state your brain and body are in when they’re afraid they won’t be properly fed.

Survival mode springs from controlling or restricting your food, and making your brain and body believe that food is scarce.

So what is the number one way most of us control and restrict their food? By dieting, of course.

What happens when you diet though?

You restrict your calories and your macronutrients. There are rules about what you can and can’t eat. So there’s all that pressure to get it right or else…

From there, you start thinking about food all..the..time. You go from a normal, balanced person to someone who is 24/7 obsessing over what they can and can’t eat.

Sooner or later, your brain and body start doubting that you’re going to feed them sufficiently. So they do the only thing they know how to do.

They trigger you to eat more food. You can guess what happens next. Binges. Overeating. Eventually, weight gain. And fear.

Then fear makes you go back to the only way you know how to solve an overeating problem. You go right back to what started the problem in the first place–the diet.

You’re right back where you started, and set up to repeat the detrimental cycle again.

So the first cause for binge and emotional eating is being stuck in survival mode. The first solution, then, is to get out of survival mode.

If dieting causes survival mode and survival mode leads to binging, is the answer to just stop dieting?

Well, yes–and no.

Of course, you want to let go of the food rules and restrictions. After all, no matter how well intended or “healthy” a diet seems, eventually, every diet makes you snap.

BUT there is one caveat. Going directly from strict dieting a food free-for-all can trigger unintended overeating. You’ll end up losing control with food, and gaining unwanted weight. (Which, of course, might make you go running back to the diet again…)

What is the solution? It’s connecting with your body. Then it’s assessing what you need. Then it’s eating enough supportive, nourishing food to meet your body’s needs. This way you don’t feel the need to overeat just to survive.

Step one is to eat in a way that breaks the survival cycle. Then, to eat in a way that supports your body’s needs in a loving and healthy way.

If you need support in breaking out of survival mode, check out this video training

Cause #2: The mental patterns that form (kinda like habits that keep you stuck). What is a habit? It’s a behavior that you repeat so often that it becomes automatic. Those actions you repeat so often that they become your second nature.

Now, let’s say what happens when you repeat the binge-diet-binge cycle we just talked about for a long time. What is the result? Binge and overeating becomes a well-ingrained habit. It’s a pattern that you repeat like a daily routine.

You see, your brain creates patterns based on all the behaviors and actions you repeat the most. Eventually, these patterns become your path of least resistance.

It could be anything from brushing your teeth every day or driving the same way to work every day. The more you repeat it, the more established it becomes.

The same is true for the binge-diet cycle. The more you repeat it, the more the behavior becomes a regular routine in your brain.

This brain science lesson was a huge revelation for me. When I understood that my brain was creating a path of least resistance with food, I realized that I wasn’t broken.

In other words, it wasn’t that I didn’t have any willpower. I didn’t keep failing on the diet because there was something wrong with me.

I was simply repeating the same out-of-control eating patterns so much that it became a routine!

When I understood the brain science of binging, I realized two big things. First, I saw that binge eating was not a reflection of the real me, it was merely an old pattern. Second, I understood that if I could create a pattern that didn’t serve me, I could also create a pattern that did.

So the second cause of binge and emotional eating is the behavioral patterns it creates. The way to stop this cause is to start creating new patterns, one step at a time.

I’m not gonna lie. I understand that creating new habits isn’t always easy. It takes time. But it IS doable. The more you repeat supportive behaviors, the more second-nature they will become.

So one step at a time, start replacing damaging thoughts and actions with supportive ones. Do this on the regular and watch what happens!

Cause #3: The emotional patterns. We’ve talked about the behavioral patterns that come from survival mode. Now, let’s talk about the last major factor–the emotional one.

The thing is, like mental patterns, emotional patterns can contribute to unwanted eating habits, too.

For instance, when you’re stressed out, do you grab a bag of chips or a cookie to make it all disappear? Numbing your feelings with food can become a default response as much as a mental pattern can.

So along with everything we talked about, the emotional component of unwanted eating habits is a thing, too.

Here’s the deal with emotions and eating. Contrary to what some coaches might say, you don’t have to heal all your emotional patterns to stop binge eating. All you need is awareness to start!

First become aware. Then, learn to be with your emotions rather than stuff them down with food at every turn.

But of course, it’s a process. Take it easy on yourself, take it one step at a time, and you’ll be well on your way to food freedom!

The top 3 things that cause binge and emotional eating, and the top 3 things you can do to break their power.

First, getting out of survival mode.

Second, breaking the behavioral patterns that trigger binging.
Third, learning to interrupt the emotional patterns that make you reach for food and relate to your emotions in a way that you can manage the ups and downs of life without going to food!

At this point you might be thinking this all sounds easier said than done! But I want you to know that if you’re looking for support in this area, we are here for you! And right now, we’ve got a special opportunity we want to share with you…

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

4 Simple Ways To Shift Resistance and Self-Sabotage When You’re Stuck in an Emotional Funk

You know that feeling of “you know what to do, but just don’t want to”?

I’m talking specifically about those moments when you’re feeling down.

When you know that something like journaling, meditating, or yoga would really help you feel better…

BUT for whatever reason, the thing that will make you feel good is the LAST thing you want to do.

(And, if you’re honest, you might really feel like a cookie or a bag of chips would work faster than a yoga class or a journaling session anyway…)

Can you relate? I have to say I resonate with that!

So what do you do when you’re resisting what you know will help you feel better, and you’re on the fast track to choosing the quick-fix instead?

Watch the video below for 4 simple ways to shift resistance and clear your mind! Discover how to supercharge your self with these proven steps so you can actually do #allthethings that will get you back to YOU!

 

 

Here’s the deal. Resistance to new things is normal. Sometimes, sticking with familiar emotions feels more comfortable. Even “familiar” is an emotional downward spiral. So even if you learned all the guru-approved tips and tricks to blast yourself out of a funk, actually implementing them is a tall order.

So there you are in an emotional downward spiral. Then add to that the fact that you just don’t feel like doing what’s “good for you.” Not only are you feeling down, but you’re beating yourself up for not doing that 40-step process you read about that is supposed to cure your blues.

This can make the emotional downward spiral even worse!

Now, here’s a couple of conflicting truths about trying to live a “positive” life that not many people talk about…

Trying to get to your “happy place” might backfire if you push yourself to get there before you’re ready. Yet at the same time, the more stressed out that you are, the more you need these emotional release strategies! The irony is that sometimes the moment you need something the most is the very moment that you DON’T want to do it.

So when you’re stuck in this place, the question becomes, what now?

The key is having a few strategies in place to help you stop, let go of resistance, and get back to your center. From there, you can actually take the steps to give yourself what you need the most, and without resistance or self-sabotage.

So how do you get past resistance and allow yourself to use the techniques that you need?

I’ve narrowed it down to 4 simple ways to shift your resistance, stop sabotaging yourself, and take back your power. From there, all those “feel good” tactics will actually work!

Let’s get into those right here…

Tip #1: Do one small thing that instantly brings you peace. When you’re in a state of emotional turmoil, you need to find your center before you do anything else. So pause. Take a breath. Then do something simple that brings you clarity and connection quickly.

In other words, instead of beating yourself up to move from chaos to peace, just give yourself a minute!

Stop criticizing yourself for all the things you think you should be doing but aren’t. And don’t worry about the “10 step processes” or the hour-long meditation sessions that you read about on the internet that you should be doing.

Clear your mind, and give yourself a chance to get grounded. Shift your state before you do anything else.

How do you do it? It’s up to you! For you, it might be a quick walk outside or a dance break. It could be punching a pillow, making your car into a “scream chamber,” or jamming out to your favorite song.

Decide what that simple, easy-to-do resetting action is for you.

Use it when your emotions get high and the resistance ramps up. Then, when you get to that grounded place, you can then decide what the next best steps will be to support yourself.

Tip #2: Drop the “backpack.” Let’s say you’re feeling the downward spiral coming on, and you’ve already got a ton of advice on how to stop it.

Someone tells you to journal, then someone tells you to meditate. And if you’re honest, they all sound really hard to do in the moment when things are hard.

Each tip feels like just “one more thing” that you should be doing but aren’t. It feels like every strategy is another brick you’re adding to the backpack you’re carrying. And that backpack keeps getting heavier and heavier.

So drop that backpack! Forget the 40 tips you’ve heard from the 40 different experts. Then focus on ONE tip. Focus on the smallest doable action that you can do right now, and nothing more. Follow through on that action before you do anything else.

Here’s why this step is so effective…

When you take one small step and follow through on it, your brain takes notice. The more that you continue following through on the small steps, the more your brain starts to trust that you’ll keep doing it.

Pretty soon, you’ve created the evidence that you can trust yourself to be true to your word. This is when believing in yourself starts to get easy!

If you’re anything like me, this “small step” thing might not sound that exciting or magical. Maybe you feel like it should be a bigger and more dramatic leap. I get that!

But that “go big or go home” attitude won’t serve you when you’re going down an emotional spiral. It will only make you feel worse for not being able to climb a mountain in a single bound.

You’ll likely try to do too much too fast to feel better. Then when the leaps and bounds don’t actually stick, you end up feeling more stuck than you did before.

So take that big mountain of resistance, and climb it with small, doable steps. Focus on one step at a time, and follow through each time.

Tip #3: Ask yourself 3 simple questions. Say you’ve committed to the pause in Tip #1 and have shifted to a more grounded place. Now it’s time to ask yourself 3 simple questions.

Here’s my 3-question process…

Put your hand on your heart. Take three deep breaths in through your nose, out through your mouth. Then ask these 3 questions:

How am I feeling, how do I want to feel, and what do I need to feel that way?

For example, you might be feeling stressed, overwhelmed, and anxious. You might want to feel energized, grounded, and inspired. So what is the next doable step to help you feel that way?

It could be as simple as a glass of water. Or a walk outside in nature. Maybe now might be the time for that journaling, meditation, or yoga.

The beauty is that you’re ready to receive these things now, and you get to choose what will work best for you!

So check in with yourself. Ask yourself these questions. Speak them out loud if you can for maximum effectiveness. Then do the smallest doable step to help you feel the way you want to feel right NOW.

Tip #4: Free write! If you’re feeling grounded enough, this is the time where the journaling will support you. Get it all out of your head and onto the page, using the 3 questions from Tip #3. Or, if you’re feeling more of a good old-fashioned brain dump journaling session, go for it!

The point is to first shift your state, then take it to the next level with a free writing session. This will help you not get the remaining mental clutter out.

Now, here’s the interesting part about all these tips…

Did you notice that with all these tips, we weren’t actually “solving” a problem? That’s because when you’re feeling intense resistance, you don’t really need to solve anything right away.

The best part is that you can do this in literally a few minutes!

You don’t have to meditate on a mountaintop for three hours to stop an emotional downturn. Just take a few minutes and shift your state. Then decide what the next best step is to get you to where you want to be.

There’s always ups and downs, resistance, self-sabotage that come up on any journey. After all, when you’re making big changes, your default response is likely to go back to what you know.
The path to food freedom is no exception.

So I want you to know that we’re here to support you on this journey.

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!

Terrified Of Trigger Foods? How To Keep Them Around The House Without Losing Control

It’s that moment when you’ve been eating clean. You’ve been sticking to your diet like glue. Maybe you’ve even lost a few pounds. You feel like it’s all finally working…

Then it hits you. There is a bag of your favorite chips lurking in the cabinet, waiting to be opened. Pretty soon, you find yourself elbow-deep in that bag, no clue how you got there.

I’ve been in this situation over and over when I was struggling with food a decade ago.

Those trigger foods struck again, and they always seemed to win over me!

Have you experienced this?

So does this mean you have to keep trigger foods out of your house forever, because having them around always leads to overeating disasters?

The answer is NO. There is a way to keep your favorite treats around the house, without worrying about eating an entire bag in one sitting.

The trick is to use a strategy that not many diet and fitness gurus are talking about–but one that I’m sharing with you here today!

Read on to learn the real solution to trigger food fears. Then you’ll learn how you can finally enjoy your favorite treats (even keep them in your cabinet on the regular) without losing control!

 

 

So let me tell you a story about a woman named Sara.

Sara has been struggling for a long time with binge and emotional eating. She knows for sure that dieting is not the answer. But she doesn’t quite know what the answer IS yet. So, she decides to hire an expert coach to help her sort it all out.

This coach definitely means well. She has the best intentions in the world. This coach also knows, like Sara does, that dieting is fuel on the binge eating fire.

The coach’s answer for Sara? “Just stop dieting.”

She tells Sara to stop dieting. Eat whatever she wants. Stop letting those trigger foods have any power over her. That, the coach says, will liberate Sara from trigger foods for good.

Not only does that sound exciting to Sara, but it also sounds logical. After all, the diet didn’t work, and this sounds like the antithesis of a diet. It’s so crazy it just might work, right?

So Sara goes to the store on a quest for forbidden foods, and she buys them all. The chips, the candy, the ice cream, the cookies–all the things that she never allowed herself to eat go directly into her cart.

A few days later, Sara is having an ordinary day, feeling reasonably in control with food. She has a regular dinner. Then she puts her kids to bed, and suddenly, the house is quiet.

What happens next?

Suddenly, all she can think about are the cookies, candy, and chips in the cabinet. Surely, grabbing a bite or two won’t hurt anything, right? So she grabs a handful of chips. Than another. And another. And another…

Before she knows it, she’s at the bottom of the bag. Then she sees that there are cookies, too…

Sara goes to her coach and tells her what happened. But the coach tells her not to worry. Sara is completely confused at this point.

But the coach claims that eventually, her brain will realize that it can have anything it wants. Once it does that, those triggers will go away on their own.

The coach’s advice? Stay with the “eat whatever you want” plan and everything will work out fine.

So Sara keeps going. But then, she starts gaining weight, and she starts to freak out.

Sara has lost control with food. She has lost trust in her body, herself, and her coach. In a desperate attempt to take back control, she goes back to the thing that started this all in the first place…dieting.

So why does this happen? Isn’t letting go of dieting the answer? Well, yes. BUT there is more to it than just going cold-turkey on your diet plan and hoping for the best.

Now, there is some logic in what Sara’s coach is claiming. In general, if your brain knows it can have pizza anytime it wants, over time you’ll have less of an urge to eat the pizza until it’s gone.

But asking your brain to shift from binge eating to food freedom will not end well. Not without the proper steps, anyway!

This is the part that the “anti-diet” movement always misses. There is a massive space between stopping the restriction and being free with food. If you try to jump directly from lifelong dieting to total food freedom, a food free-for-all is likely what you’re going to get.

It could also be the very thing that leads you right back to dieting.

But there is a way to ditch the diet without losing control. Believe it or not, you can eventually have trigger foods around without fear–and even enjoy them once in a while! All it takes is a few simple but crucial in-between steps, the steps that many health coaches and diet gurus overlook.

How do you ditch the diet, defuse the power of trigger foods, AND allow yourself to occasionally enjoy them without overdoing it?

Here are my top 5 tips on how to keep trigger foods in the house without losing control!

1- Get out of survival mode. Maybe we should call this “step zero,” since it’s the foundational step to food freedom. But for simplicity’s sake, we’ll start here.

So what is survival mode? It’s a state that your brain goes into when it feels deprived. It’s what happens when your brain believes that food is scarce (this is exactly what happens when you diet!).

Long story short, your brain and body don’t trust you to properly feed yourself. So they go into a constant state of cravings and triggers to eat. Then you lose control with food, which makes you go right back to the diet to try and get your control back. And on and on the cycle goes.

Getting out of survival mode comes first. The first step is to make sure that you’re eating enough food to support yourself. It’s letting your brain and body know that you’ll take care of them, so they don’t have to trigger you to eat.

Eventually, you build a priceless trust between your body and brain. This is a huge step!

At this point, you might feel ready to bring back some of your trigger foods. If you bring them back in a safe way, you’ll find that enjoying them

2- Try a different time of day. Let’s say that up until now, you’ve been the most triggered to binge at night. If that’s the case, maybe trying a trigger food for an evening dessert might sound a little too scary. So, why not try it at another time of day?

For example, instead of having a cookie after dinner, have it after lunch. The simple time change might let you enjoy a cookie without fearing a nighttime binge.

3- Enjoy treats with friends. Sometimes having someone around helps you shift your focus. This can definitely be true when it comes to enjoying trigger foods!

Instead of being alone, invite a friend or family member to join you for a treat! It sounds crazy simple, I know. But you might be surprised how the act of sharing an experience with a trusted friend can make it a lot less scary.

4- Change up your words. We had a student at Beating Binge Eating who used to regularly binge on fast food. Part of the issue was what she told herself about trigger foods.

She would constantly tell herself that she “couldn’t have fast food.” Yet she’d still frequently end up hitting a drive-thru and binging in her car. Not the results she was looking for!

So, to change her thinking, she did two things.

First, she stopped telling herself that fast food was forever off-limits. Second, instead of eating in her car alone, her husband began joining her. They’d sit together in the car, and enjoy every bit of the dinner experience together.

So, she stopped making fast food forbidden. She allowed herself to have fast food when she truly wanted it. She also enjoyed it with someone she loved.

As a result, she got to have a favorite food, and it didn’t lead to a free-for-all. It was a win-win-win for her!

5- Give yourself full permission to enjoy your food. This is about more than just taking away food restrictions and hoping for the best. When you make a connected choice to enjoy food because you want to, everything shifts. The key is to give yourself full permission from a conscious place.

In other words, it’s not a permissible binge. It’s a connected choice that allows you to appreciate and enjoy favorite foods. Make an empowered choice, one that you can truly enjoy!

So, to recap, first, get out of survival mode. Start building trust between yourself and your body. Then, start to incorporate treats in a way that pushes your comfort zone, but doesn’t terrify you.

The key is to expand your horizons, but also feel reassured that you won’t lose control. The steps in the middle of the process will make this possible for you!

I know that this might sound a LOT easier said than done. So if you’re looking for support in this area, you’re in the right place!

We have helped thousands of women break these kinds of patterns of binging for good. We’d love to help you do the same. And to help you get started, I have an exciting gift for you!

Click the image below where I’ve got a special gift for you! We call them, “Craving Cards”, and they’re one of our most popular tools!

If you ever feel night time cravings, sugar cravings, the urge to just say “screw it I’m going to start my diet over tomorrow”, or like you need a little body confidence pick me up… 

Just grab a card, go through the prompts, and shift it instantly!

Click the image above and let me know where to send them!

You’ll also get mini demo video training sessions for each card where I share how to use the cards and some of my best tips for food freedom forever!

With our Craving Cards and Demo Series… 

You’ll learn how to stop cravings in their tracks, feel confident, and get back your power, fast! 

Love,
Brittany

PS: Want the exact freedom and ease with our foods that myself and thousands of our clients get to experience?

In our Beating Binge Eating Blueprint (BBEB), I show you how to make this happen in just 8 weeks!

Many of our students have seen a DRASTIC difference in as little as a few days!

It’s our signature program, and up until recently, it was $3000 or more to join.

For now, you can get it as a part of our Food Freedom Collection for practically free by clicking the image below!

There is no catch…every resource I’ve created for food freedom and body confidence will land straight in your if you just click that image below and let me know where to send it!