Binge Code

Handbook
Tools, tips and strategies for
Binge eating & Bulimia
A warm Welcome! We’re excited to
have you here. If you are
facing any struggles with
This handbook provides a wide
range of helpful strategies, insights,
and tools for recovery. All the
strategies and techniques shared in

welcome!
food, you are in the right this guide have been thoroughly
place. We have created this tested and are regularly used with
handbook specifically for our clients. They are based on over
you! ten years of experience in recovery
coaching, our personal journeys,
and the latest scientific research.
Since 2009, we have been
supporting tens of thousands of
Hopefully, this will get you started
individuals in their journey towards
on the path to recovery, but if you
recovery from binge eating and
ever need more support, you can
bulimia. This is our life's work.
find us at [Link].
At the core of our recovery
Also, feel free to share this
philosophy is a powerful belief: It
handbook with anyone who may
doesn't matter how often you binge
benefit from it!
on food. Whether it's once a week or
multiple times a day, you can
Let’s get started, shall we?
recover!

There is no such thing as being too

Disclaimer: Please note: We are not a medical
weak or broken to break free from doctors or psychologists. The opinions and
binge eating or bulimia. advice provided on this guide, our coaching,
and in our books are not a substitute for the
Ali & Richard Kerr services of trained medical professionals.

Binge Code Founders

[Link]
Hi, I’m Ali,
Let me ask you a question. At what point does enough I realized that instead of waiting for a miracle or making empty
become enough? At what point do you choose the path for promises, I needed to actively participate in my own recovery. So,
recovery? I took responsibility for where I was and shifted my focus to
finding solutions rather than dwelling on the problem.
I suffered from bulimia for 10 years, bingeing and purging up
to 10 times a day. What started out as a healthy diet at the This is how the journey to recovery begins: by making a simple
young age of just 12 years old turned into 10 years of living choice to commit to recovery.
hell.
Recovery doesn't happen by itself. At some point, you have to
I became obsessed with dieting, pushing myself harder and choose it.
restricting food more. My weight dropped dangerously low,
bringing with it a host of problems - anxiety, panic attacks, I understand that living with disordered eating is incredibly tough,
sleeplessness, and inability to concentrate. I isolated myself, but there comes a time when it's more helpful to move from
losing interest in friends and activities. I woke up each day asking, "Why me?" to asking, "What can I do about it?"
promising to stop the destructive cycle but never succeeded. I
felt trapped, with no way out. Don't wait until you feel you've hit 'rock bottom' (like me). A life
free from eating struggles is waiting for you. You just have to
In 2003, I hit rock bottom. One night, after a particularly bad make the choice.
bingeing and purging session, I found myself passed out on the
toilet floor. My heart was palpitating; I felt shaky, weak, broken.

Afterwards, I took a long stare at myself in the mirror and

acknowledged the reality of my situation. Something had to
change. I couldn’t continue like this any more. I instinctively
knew my body wouldn't allow me to continue this way for
much longer.

Ali Kerr
That moment was a turning point for me. Right then and there
- I committed to doing whatever it took to get better. No
matter what.
FAQ’s
“But I don’t feel ready to start recovery!”
Do you know how many people feel confident about
recovery when they start? None of them (at least, we're yet
(or common worries about recovery) to meet anyone who does)! In truth, you don't have to feel
confident about recovering to take those first steps. You
can choose to take them anyway. Your confidence will
“Will my weight spiral out of control?” grow in time. You know something has to change, and that's
Here are some key points about weight changes during
all that matters.
recovery. It’s best to be prepared for possible weight
fluctuations, especially in the first few weeks. Weight
fluctuations can continue for about six months, especially “How long does recovery take?”
with relapses. Lower-weight individuals may gain necessary Recovery doesn't happen overnight. There is no "quick fix"
weight, while higher-weight individuals may gradually lose solution. It takes time, usually between 6-18 months. What
weight. Eventually, you'll reach your healthy genetic set we are aiming for is a long-term sustainable change. So, a
point weight, where you feel most energetic and vibrant. little patience is required (maybe a BIG bit of patience).
It’s best to focus on taking care of your body and giving it Think tortoise, not hare.
time to adapt without fixating on weight gain or loss.
“What if I have a relapse?”
That’s okay. You are NOT expected to just stop binge
“I’ve tried and failed at recovery! It’s eating overnight. Along the way, it's okay to stumble and
impossible for me!” fumble. Setbacks and relapses are a very normal part of the
We can tell you right now that these fears are unfounded.
process. Just make sure they don’t convince you that you
From the diversity of people and success stories we have
haven’t got what it takes.
witnessed over the past decade, we can tell you without a
doubt that no one is beyond help and that there is no such
thing as being too weak or too broken to break free from
“Should I see a doctor?”
binge eating. You can get your life back. A life completely Yes. It is strongly recommended that you see a doctor
free from any urge to eat vast quantities of food. before undertaking any self-help programs. This program is
meant as general advice only. It’s not a professional
opinion.

[Link]
A new way to THINK about
recovery...
Have you heard of a concept called This is an important difference because
the "binge urge"? many recovery methods teach you to
fight the urge, but we believe this is not
The binge urge refers to the strong and complete recovery. You will always feel
uncomfortable DESIRE to eat a large like you must be on guard in case the
amount of food before a binge episode. urge to binge comes back.

When you say to yourself, "I really want to Instead, by focusing on getting rid of
binge on food!" what you're actually saying the urge to binge, you will start to feel
is, "I want to get rid of the uncomfortable calm and secure around food. You will
binge urge I'm feeling right now." feel in control. That's when you will
truly feel recovered, deep within your
In recovery, our goal is not just to stop you bones.
from bingeing but to completely eliminate
your urge to ever binge again. Now, let's talk about what causes these
urges to binge on food. It's actually
Why? It's simple. If you have no urge to do much simpler than you might think.
something, you won't do it. If you have no There are two main factors that drive
urge to stand on your head, you wouldn't do binge urges: hunger and habits. That's it
that. Similarly, if you have no urge to binge, —just hunger and habits. Let's take a
you won't binge eat. That's when you have closer look at them on the next two
pages.
ortant bit!
successfully overcome binge eating.
imp

[Link]
The first type of binge urge: Side effects of food restriction include:
Extremely powerful urges to binge

HUNGER on food
Powerful cravings for energy-dense Why does this happen?
Restricting your food intake tricks
foods
BINGE URGES An increased taste response to your body into thinking there must
sugar be a shortage of food. So, to
An insatiable appetite compensate, your body creates
People who binge eat tend to Food obsession powerful urges to eat.
consume a lot of food, but Cravings for stimulants
These urges are an evolutionary
most also restrict their food
Even if you consume a lot of calories safety response to help ensure
intake at times by dieting, your survival. Much like holding
during a binge, you can still experience
avoiding certain food groups, intense urges to eat more if you: your breath creates strong
or fasting to make up for their cravings to breathe. Keep in mind.
These urges are NOT personal.
binges. And this is the problem. Eliminate entire food groups like
carbohydrates or fats from your They’re 100% biological.

Studies show that under-eating always diet

leads to overeating. Not eating enough Skip meals
food is a major cause of binge eating. Over-exercise
When you don't eat enough, it creates a Fast, limit your food intake, or purge
strong biological urge to consume after binge eating
large amounts of food. Stick to eating the same "safe"
foods
Focus solely on "clean" foods
Under-eat in any way
Even slightly under-eat over a
period of a few days

[Link]
The second type of binge urge:
This is how a habit is formed. We call this a "habit

HABIT binge urge". Over time, you may start to wonder how
you can ever possibly manage uncomfortable
emotions without resorting to bingeing.
BINGE URGES
These habit urges come from the automatic,
For most people, the first time they binge eat, it’s
unthinking part of the brain. It’s the normal, natural
often triggered by under-eating. However, if you result of how a healthy brain works.
continue to binge on food over time, binge eating
becomes a habit.

You see when you binge on food, it releases a rush of

endorphins in your brain, which can temporarily make you feel
numb or euphoric. As the cycle of binge eating continues, your
brain learns that bingeing on food offers a temporary escape
from uncomfortable emotions and feelings.

Stress - including negative emotions like anger, sadness, self-

doubt, and anxiety - shifts the brain into a reward-seeking
state.
“Think about it. You weren't born with
You end up craving whatever substance or activity your brain a desire to binge on food when you felt
associates with the promise of a reward, and you become an uncomfortable emotion or feeling.
convinced that the "reward" is the only way to feel better. This is something you learned over
Over time, your brain becomes conditioned and starts to form time. The good news is that it's never
strong connections between emotional pain and the relief it
too late to unlearn it!”
finds through bingeing.

[Link]
Lets back this up with Even more studies:
some science... Did you know people who diet are 18 times more
likely to develop an eating disorder than those who
do not? (Golden et al., 2016). That’s right, 18 times
One of the most famous and respected studies ever more likely!
conducted on the effects of food restriction in humans And the diet doesn’t have to be particularly strict
was the 1944 Ancel Keys Semi-Starvation Study. The to result in disordered eating. In fact, two-thirds of
participants were put on diets of 1,600 calories per day new cases of eating disorders are reported by
for 6 months. those who diet moderately (Patton et al.,1999).
Furthermore, researchers found that after fasting
Over time, they began to suffer from side effects such as for 18 hours, people were more inclined to load up
anxiety, food obsession, depression and binge eating. on the most calorie-dense food available.
Once the experiment ended, some of the participants ate Dieting and starvation are believed to be the
more than five thousand calories a day and continued to primary trigger that switches on the biology and
eat even when their stomachs were stuffed (sound changes in the brain associated with the
familiar, anyone?) development of eating disorders (All Party
Parliamentary Group on Body Image ''Reflections
The results showed that "many of the symptoms that on Body Image'', 2012).
might have been thought to be specific to anorexia Severe dieters have already begun progressing
nervosa and bulimia nervosa are actually the results of toward an eating disorder (Patton, G. C., et al.
starvation” (Pirke & Ploog, 1987). 1999).

It makes you think, doesn’t it?...

This is where it all began for me – the Minnesota
Starvation Study. It blew my mind when I first read it. It
was the first experiment which proved that there is a
HUGE physical element in disordered eating.

[Link]
Welcome to a
NO BLAME ZONE!
Let's clarify something right from the start: binge eating does “When I first heard the concepts in
not make you a "freak," "broken," or "deeply flawed." the program, I realized there might not
be anything “wrong” with me, just that
It doesn't mean you're weak, lazy, or crazy, either. Binge urges have very little
to do with who you are as a person, your upbringing, your emotions, or your
I was starving. My body was trying to
self-esteem. Your issues with food don't define you. keep me alive. It was instinctual. The
bingeing and purging behaviours were
Binge urges are primarily due to under-eating (hunger) or learned conditioning
of using food as an emotional band-aid (habit).
my body's way of keeping me alive.” -
Laura
Think back to when your binge eating started. Were you restricting your food
intake or on a diet? If the answer is yes, then it's important to acknowledge that
food restriction is what triggered these binge urges. If you had never restricted
your food intake, you wouldn't have felt the need to binge in the first place.
You, like everyone else, are genetically wired to binge on food after periods of
restriction. If you solely rely on willpower to resist binge urges, it might work
temporarily, but eventually, those urges will overpower you.

This doesn't mean you're weak, lazy, or lacking

willpower. It means you're perfectly normal.
Binge cravings are a natural and normal response of the human brain and
ortant bit!
body. We can't stress this enough. imp

[Link]
Have you got your FREE
Audio Tools yet?
We've created three powerful guided audio tools to
accompany this handbook. These audios will help
bolster your recovery and provide additional support
when you need it most.

Included Audios:

Start The Day: Use this audio to empower you for the day ahead.
Override Binge Cravings: Utilize this audio for instant support
when you experience cravings and to enhance your determination
and focus.
Deep Trance Meditation: This meditation audio helps reprogram
your eating habits at a subconscious level, promoting a sense of
calm and control around food.

Download your free audios instantly by subscribing to our recovery

insights newsletter here: [Link]

d audios here
Downloa
Introducing a new
way of eating... S.A.F.E eating will help to:
Undo any malnutrition
Provide necessary nutrition
All right, let's tackle those pesky hunger binge
Balance your blood sugar levels
cravings first. This way, you'll notice big
Jumpstart your digestive system
improvements faster, which will help keep you
Boost your metabolism
motivated and make it much easier to address
Normalize your appetite
any lingering habit-based cravings down the
Drastically reduce urges to binge
line.

At Binge Code, we've developed a simple strategy called

S.A.F.E eating to overcome Hunger Binge Urges.

S.A.F.E stands for:

STRUCTURE ADEQUATE FOOD GROUPS ENJOY

Add structure to your day. Eat adequately. Make sure to include foods Relax your food rules.
Spread your meals out. Ensure you eat enough from all three main food Choose a portion of a food
Consume 3 meals and 3 food for your groups in each of your main that you have been
snacks each day, with a biological needs. meals. restricting and savour it as
break of no more than 3 part of your eating routine.
hours in between.

In the next few pages, we will explore each step of the S.A.F.E eating strategy in more detail.

[Link]
 Tips
S.A.F.E eating step 1
Adjust the timing to fit your routine,
but avoid gaps longer than 3 hours.
Add structure to your Try to avoid grazing between meals

eating habits and snacks. This will help set a rhythm

for your body and normalize hunger.
Choose foods and portion sizes that
Establishing a structured eating routine is a you’re comfortable eating.
crucial first step in recovering from binge eating. If you find eating larger meals an issue,
divide your daily food intake into six
Many binge eaters have irregular eating schedules, skipping smaller meals instead of three main
meals and going long periods without food. This lack of meals and three snacks.
consistency in when and how they eat leads to a strong urge
to binge.
Science Corner
To overcome this, it is important to bring some order to your
eating habits. By creating a regular eating routine, your body Research has shown that eating regularly
will learn that it can rely on having access to food at certain is the most effective way to normalize
times. Over time, this will reduce your urges to binge, reset dietary patterns when recovering from
your natural bodily rhythm, and bring balance to your hunger disordered eating.
levels.
Irregular eating habits, such as skipping
meals and compensating later, are
How to do it
Mid-Morning
Breakfast
SNACK
associated with being at a higher weight.
Add structure to your day.
Spread your meals out. Evening
Snack
Lunch
Don't worry about gaining weight - a
Consume 3 meals and 3 snacks
balanced eating schedule is actually one
each day, with a break of no more than
of the best ways to maintain a healthy
3 hours in between meals and snacks. Dinner
Afternoon
SNACK weight and boost your metabolism!

[Link]
S.A.F.E eating step 2 Tips
Don't obsess over counting calories. Just have
Eat adequately a general idea of your food intake. But if you
feel you need to count calories to begin with,
that’s okay.
This is a big one. Not eating enough food is one of Choose nutrient-rich snacks like nuts, seeds,
the leading causes of binge eating. and nut butter to meet your calorie and
nutrient needs without feeling overly full.
Studies have shown that not eating enough can actually lead Consume nutritious, high-calorie shakes
to overeating. Our bodies require food in order to function consisting of, for example, chocolate, bananas
properly, and they tend to resist when we try to deprive them and nut butter.
of the necessary nutrients. It is important to ensure that you Trust your body to handle extra food. Your
are eating enough to meet your biological needs; otherwise, weight won't spiral out of control. Your
you will always be prone to binge urges. metabolism will increase, and your body will
use more of the food as energy instead of
storing it as fat.
How to do it If you still have strong binge urges or feel
Eat adequately. Eat enough food for your biological needs. If hungry shortly after eating after a few weeks,
you feel like you are under-eating, start by gradually it may indicate you're not eating enough.
increasing your daily food intake over a couple of weeks.
Increase the amount of calories you consume by 100–300
each week until you get to a stage where you’re eating enough
food. Food for thought...
Has a diet ever really worked for you in the long run?
If you’re severely underweight and/or tend to consume less Did it ever lead to sustained change?
than 1,000 calories a day, you have to be very cautious when Has it ever made you happy?
increasing your calorie intake. Please consult a doctor first. Has it ever got you the body you wanted (in the long term)?
Or did it just lead to more pain, misery, and binge eating?

[Link]
S.A.F.E eating step 3 Tips

Eat from the main food You don't need to measure or count
calories rigorously.

groups Don’t skip on fat. Eating fat helps you feel

full and satisfied after a meal, reducing
your binge cravings.
Chances are, when you binge on food, you don’t binge The most important thing is to find an
on salads. You binge on muffins, pies, sweets, fizzy enjoyable, satisfying, and sustainable way
drinks, doughnuts—mostly refined carbohydrates. of eating.
For example, try half a plate of whole-grain
pasta, a quarter of fish with cream-based
The problem is that these foods lead to a spike in blood sugar and
sauce, or half a plate of baked potato and
then a blood sugar crash. When your blood sugar drops, your brain
vegetables with roasted meat and gravy.
favours short-term thinking and impulsive behaviour. You start to
crave foods rich in fat and sugar, which can easily lead to another
binge.

The best way to stabilize your blood sugar levels is to ensure that
each meal has a combination of complex carbohydrates, protein and
fat. This helps to regulate blood sugar levels, prevent energy
Science Corner
crashes, prolong satiety, and enhance nutrient absorption. In one study, 20 women with bulimia were
put on a sugar-stabilising diet to see if it
would help with their urges to binge and
How to do it purge. Within three weeks, all of the
Make sure to include foods from all three women stopped bingeing – and even more
main food groups in each of your main meals. importantly, they remained free from
A simple way to do this is to dedicate binges in the long run, too (Dalvit-
roughly half your plate to carbs, a quarter to McPhillips, 1984).
protein and a quarter to fat.

[Link]
S.A.F.E eating step 4 Tips
If you're worried that exposing yourself to
Enjoy your food "restricted" food can lead to a binge, try
to eat it when you're at your best mentally
and physically – perhaps when you've had
When we tell ourselves we "can't" eat certain foods, they a well-balanced breakfast or feel relaxed
become extra special, tastier, and more desirable. and well-rested.
Use positive affirmations when thinking
We miss the flavours and joy of eating banned foods, so we end about "restricted" food. Try to repeat:
up feeling miserable and deprived. Eventually, your rebellious "Food is just food. It can't make me fat just
side comes out. At that moment, your resolve is gone, and you because I eat a serving."
find yourself reaching for your kid's leftovers or rushing out to It's okay to avoid a certain food for a while
the store to buy a forbidden food in a moment of "weakness". if it's causing issues and try again later.
If you feel the need to label your food in
some way, divide them into two groups:
You tell yourself you'll just eat a little, but as soon as you take
"all-the-time foods" and "sometimes
one bite, that's it. A rule has been broken. You're no longer foods".
successfully on a diet or "being good". "All-or-nothing" thinking
kicks in, and you find yourself saying, "I've blown it now; I might
as well keep eating." And so you begin to binge uncontrollably.
It's time to drop food rules. They don't help, and you don't need
Science Corner
them. In a study comparing people who followed
strict food rules with those who didn't,
How to do it participants were given a high-calorie
Start by allowing yourself to enjoy a wider variety of foods. milkshake followed by unlimited ice cream.
Gradually relax the strict rules you have around certain foods
The group that adhered to strict food rules
and incorporate them into your regular meals. Choose a portion
consumed significantly more ice cream,
of a food that you have been restricting and savour it as part of possibly because they felt they had already
your eating routine. This will help you avoid feeling deprived and failed by breaking their rules and continued to
remove any anxiety, guilt or fear associated with the food. overindulge (Herman & Mack, 1975).

[Link]
Tips for starting S.A.F.E eating
1. Focus a single S.A.F.E step to begin with
Because when we try to change too much at once, it can quickly become
overwhelming.

2. Define your plan

Decide on a doable action plan to start implementing that S.A.F.E step into your life.
Ask yourself:
What will you do?
When will you do it?
Where will you be when you do it?

For example: "To begin with, I focus on making breakfast (toast, yogurt, and scrambled
eggs) in the morning in my kitchen." Write down what you are going to do. Study after
study has shown that we remember things better and are more likely to do them if we
write them down (there’s a lot of complex neuroscience involved here).

3. Go easy on yourself
It's okay if you make a mistake, have a setback, or things don't go according to plan. It's
unrealistic to expect perfection. Instead, focus on getting back on track as soon as
possible. Don't let negative thoughts convince you that the whole day is ruined. Each
moment is a fresh opportunity to start again.

Take your time with this process. If you feel overwhelmed or stressed, give yourself
permission to ease the pressure. Simplify things. Take it slower. Only when you are
ready, move on to another S.A.F.E step.

[Link]
CASSIE’S RECOVERY STORY
For over ten years, I believed I couldn't overcome bulimia
no matter how much I wanted to. I had tried and failed many
times, feeling worse with each defeat.

As a result, I convinced myself that the positives of my addiction outweighed the negatives, even though it was harming my
body, mind, social life, and chances of happiness. I would reassure myself that it wasn't that bad and that I could usually
control myself, even when my secret actions disrupted my "normal" life.

I had a friend who was tragically diagnosed with skin cancer. This shook my world and put my obsession with my weight in
perspective. We never know how long we have in this world, nor can we decide. One thing I knew for sure: if I knew my time
was limited, the last thing I would be thinking is, 'I wish I had been thinner in my life'.

Finding support through the Binge Code program was crucial for me. It made me realize that I wasn't the problem and that
there are thousands of intelligent, beautiful individuals dealing with the same issue.

One of the most significant aspects of the Binge Code program is that it made recovery seem possible. It promised me that
I could recover and provided me with actionable steps to follow. Most importantly, it made sense to me.

At first, I didn't believe it, but I followed the S.A.F.E eating plan and struggled with cravings. However, incorporating
previously forbidden foods like chocolate and sweets helped reduce my urges to binge. It transformed my relationship with
food from fear to pleasure.

In the last few months, I feel like I have gained hours of my day and the freedom to just relax and be a fully participating
member of my life again! I had forgotten what it felt like." - Cassie.

Read more success stories here: [Link]/results

[Link]
Tools for Habit Binge Urges
THE “TAKE 10"
I remember a specific incident
during my recovery when I was
with my mother. She made a THE PATTERN INTERRUPT
casual comment that triggered a sudden surge of anger
within me. It was surprisingly intense and deeply
STRONG LIKE AN OAK TREE
affected me.

I was left feeling uncomfortable and restless. My automatic response

was to turn to food and eat everything in sight. But deep down, I EXPLORE YOUR INNER MONK
knew binge eating would only provide temporary relief. It wouldn't
solve the underlying issue.

At that point in my recovery, I had made progress by eating regular, REFRAMING DISCOMFORT
nutritious meals. I realized that the urge to binge had nothing to do
with hunger or a need for nutrition. It was purely driven by my
emotions at that moment, and my immediate instinct was to use UNLOCK THE 1:2 BREATH
food as a coping mechanism. So, I decided to explore strategies to
break the habit of using food as an emotional band-aid.

We will explore some of these strategies on the next pages. Feel free SELF COMPASSION
to try them out. While these strategies won't eliminate the urge
completely, they can make it easier to resist. Each time you resist the Keep in mind: These techniques won’t be as effective if you haven’t
urge, you weaken the conditioning! tackled Hunger Binge Urges first!

[Link]
The “take 10" We often believe that if we ignore our cravings,
technique they will become stronger and harder to resist.
This may be true for cravings caused by hunger,
but for cravings caused by habits, it's different.

Research by neuroscientists has shown that waiting just 10

minutes can significantly reduce the brain's response to a
craving. If you give it time, the craving will pass.

Here's a simple and effective technique: When you notice a

craving for binge eating, give yourself 10 minutes before
BINGE URGE
acting on it. During this time, let the craving come and go
without taking any action.

Tell yourself, "Okay, I feel on edge and uncomfortable right

now, but instead of getting upset like I usually do, I will fully
accept this experience for the next 10 minutes."

Remember, it's only for 10 minutes. After that, reassess how

you feel. If possible, try to hold off for another 10 minutes.
Over time, aim to increase the amount of time you can resist
binge eating.

[Link]
When you spot a binge urge, do something else
rather than reacting with your usual, habitual
The “pattern
patterns. This is called a pattern interrupt, and
over time, it really helps to dissolve the habit.
interrupt”
When you experience a craving, you can use a pattern interrupt by
technique
doing something different and unexpected.

Here are some ideas:

Shake your body, jump around, stretch, dance to a

favourite song, or try breathing exercises.
Change your surroundings. Leave the house, take a walk,
switch rooms, or spend time with different people.
Engage your mind in a different activity. Solve a puzzle,
knit, draw, cuddle with pets or children, tidy up, or keep
your hands busy.
Take care of yourself. Take a relaxing bath, listen to your
favourite music, or write down your emotions in a
journal.

[Link]
Tap into Visualisation is a really powerful tool here to help
strengthen your resolve to handle discomfort.

visualisation Whenever you notice a binge urge:

Stop and pause. If you can, find yourself in a comfortable

position.
Visualise yourself as a strong oak tree. Feel yourself so
strong. Imagine strong roots running deep into the earth
beneath you.
If you feel any binge urges, see them as simply the wind
blowing against the leaves of your strong oak tree.
You know that no matter how strong the wind is, you stand
tall and will not topple or fall over.

Anytime from now on when you experience a binge urge, you

can come back to this simple visualisation. Or play around and
find a visualisation that works for you!

[Link]
Explore your inner monk
Have you ever seen a Zen monk meditating? They can sit still for hours at a
time. They may experience feelings of discomfort, they may feel achy, a fly
might land on their nose, but they still don’t move. They are able to shrug off
any discomfort and set it aside.

Their mind can remain strong, resilient, and Zen-like. They don’t react to their impulses. There is a
still space between their impulses and their actions. We can learn from our Zen monk friends. We
can do something similar.

When we experience a strong urge to binge, it can feel like it's coming from deep within us, as if it's
a part of who we are. But the truth is, we don't have to take it so personally. We don't have to react
to it intensely. Instead, we can simply let the urge exist, accept it as it is, and continue with our
day.

A craving doesn't necessarily have a purpose. It doesn't have to provide any benefits or fulfil any
hidden needs. Often, it's just a habitual reaction. That's all. We don't have to give it more
importance than it deserves.

Try not to get too caught up in the drama that accompanies the urge to binge. Let go of the
narrative that tells you that you're weak, flawed, broken, and powerless. Remember, a binge urge
doesn't define who you are as a person.

By doing this, you're accessing a deeper part of yourself that is less reactive. It's the difference
between thinking, "Oh no! I can't believe this is happening to me!" and calmly observing the
sensations in your stomach. Your body may experience urges, but your mind can remain calm and
rational about the situation. This way, the urge doesn't have as much control over your actions.
Reframing discomfort
We often describe binge urges as "unbearable." But let's
consider how uncomfortable they truly are.

Is it comparable to the discomfort of giving birth or more like the “Even though you may be
discomfort of getting out of bed on a cold morning? uncomfortable, you don't need to
Think about the level of discomfort you experience during binge urges. On
fear the discomfort. Binge eating
a scale of 1 to 10, with 10 being the most unbearable discomfort and 1 over the years may have shaken
being no discomfort at all, how would you rate it? your confidence in handling
uncomfortable feelings. Still, as
How much discomfort are you willing to accept, on a scale of 1 to 10, in
order to break free from binge eating?
you observe, you will realize that
the discomfort is less than ideal
Would you be okay with feeling a "1 out of 10" discomfort? What about a but not intolerable.”
"2 out of 10"? Or a "5 out of 10"? Or even an "8 out of 10"?

How much discomfort can you find acceptable? At what point does it
become unacceptable?

The truth is, you have the power to choose how much discomfort you're
willing to tolerate. At any moment, you can decide to allow this
challenging sensation to exist, even if you don't like it. Ultimately, the
boundary of what you accept is the boundary of your freedom.
Unlock the 1:2 breath
When we experience a strong urge to binge,
our body can enter fight or flight mode. In
this state, our thoughts may become erratic
and jumpy, leading to short-term thinking
and impulsive behaviour. This hinders our
ability to make rational decisions and makes How to do it
us more susceptible to binge eating. 1. Inhale through the nose.
2. Count to 4, or choose a time frame that
However, there is a technique that can help us in such feels comfortable for you.
situations. Instead of succumbing to anxiety and 3. Purse your lips and exhale slowly through
escalating our stress levels, we can utilize our breath to your mouth.
slow down our heart rate, quiet our mind, and relax our 4. Each exhalation should take twice the time
body. By doing so, we are able to shift our focus from you took to inhale. (if you inhale for 4,
the immediate impulses to the bigger picture, enabling exhale for 8)
us to make better choices and decisions. 5. Repeat at least 3 times.

One simple and effective way to practice this technique By consciously regulating our breath in this
is by using the 1:2 Breath Technique. manner, we can activate our body's relaxation
response and bring ourselves back to a calmer
state. Try it now and see how you feel.

[Link]
 Discover the super power that
is... self-compassion
Many people struggle with the urge to
binge, not because they're physically Take it to the next level and start to take small
steps to address your true needs by paying
hungry, but because they're seeking attention to your feelings.
emotional satisfaction and relaxation.
This could mean seeking solace and comfort,
Instead of automatically turning to bingeing without taking some time alone, seeking companionship
thinking, it's important to learn how to respond to or a warm hug, or finding healthy ways to
uncomfortable feelings in a healthier way. release your emotions.

If you really listen to what your feelings are

How to do it: trying to tell you, you can deal with them while
Rather than judging your feelings harshly, try they’re still nothing more than whispers — as a
embracing them and showing yourself some result, your feelings don’t have to yell at you to
compassion. get what they need.

Give your uncomfortable feelings some space to exist

and acknowledge that it's normal to experience both
pleasant and unpleasant emotions.

Remind yourself that feeling this way doesn’t make

you a failure. It makes you human. It means you are
alive here and now.

7
Explore a little deeper...
What does binge eating promise you? Does being a certain size matter more to you
Does it ever deliver on that promise in the long than being happy and healthy?
run?
How would it feel to try out recovery for 6
Which is worse, post-binge regret or the months and then address any remaining
discomfort of a binge urge? Which one last concerns afterwards?
longer? And which one has a greater negative
impact on your life? Who are you besides your body?
What values transcend your physical self?
What can you say to yourself during a difficult What qualities make you successful, special
time to encourage a more compassionate and unique?
response to any feelings of discomfort? (without
turning towards food) What’s one belief you could adopt about
yourself that would make you feel more
What are your thoughts or self-talk patterns happy or confident?
during a binge urge that tend to increase the
likelihood of giving in? What has your eating disorder promised you
if you reach your "perfect" weight?
Instead, what can you say to yourself during a Have you found it to be true?
binge urge that decreases the likelihood of giving
in?

[Link]
 THE BINGE CODE MANIFESTO
It doesn't matter if you don't feel 100% ready and confident for recovery. You don't need to be.
You know something has to change, and that's all that matters.
It's time to let go of the "you're broken" excuse.
Bingeing on food does not make you weak, broken, or faulty.
You are human. The basic principles of human biology apply to you.
If you under-eat, you will eventually over-eat. It's biological, not personal.
There are no good reasons to binge eat. None.
Binge eating only adds stress and burden to your life.
Food can heal you. It’s not the enemy.
At times, recovery can be uncomfortable. But that's okay.
Nothing amazing was ever achieved while living in the comfort zone.
Accept that the journey to freedom is an imperfect road with bumps along the way.
Learn from any setbacks and keep the bigger picture in mind.
Forget perfection.
Embrace the imperfect, flawed, quirky, beautiful, wonderful person that you really are :)
You can recover. Yes, you.
There is no such thing as being too weak or too broken or late to break free from binge eating.

48 [Link] 49
Get extra support
We get it. Asking for help is hard. And it’s even harder
when that means talking about your struggles with
food. But don’t wait until you feel you’ve hit ‘rock
bottom’.

It's important to understand that even occasional bingeing is not normal,

healthy, or sustainable. Most of us who have recovered wish that we had
found help sooner than we did.

If you resonate with our approach to recovery, why not work with one of
our Binge Code Recovery Coaches?

Our coaches are not only highly experienced and qualified, but they have
also personally gone through their own journeys of ED recovery. They
speak from experience and truly understand what you're going through.

With their ongoing help, support and guidance, you'll feel more Binge Code Coaching did so much more than just help me to
empowered, make faster progress and overcome obstacles more easily. stop feeling crazy around food; it gave me my life back.
My relationships are better, my life feels calmer, and I have a
Don't wait until things worsen or start impacting your health. Take the first newfound sense of confidence and self-love I couldn’t have
step towards recovery today. Go to [Link]/coaching to get achieved without my coach.
started. Elena.

We’re ready to help you!

[Link]
 DAYNA’S RECOVERY STORY
For years, I was in a long, overwhelming, isolating battle with food. I thought life had to
be that way for me. That something as simple as enjoying a meal at a restaurant with
friends was out of the question.

I had tried to overcome my eating disorder so many times, in so many different ways,
but nothing ever seemed to work. I was hesitant to try the Binge Code Coaching Program
for fear that it wouldn’t work. I was unsure. I felt embarrassed, ashamed, and defeated.

However, the moment I began working with my coach, all the fear and uncertainty
started melting away. I finally had someone in my life who not only truly understood
what I was going through but had succeeded in recovery herself. Her guidance and
support was so meaningful, genuine, and compassionate. She inspired me, motivated
me, celebrated my every accomplishment, and was there to pick me back up when I had
setbacks and doubts.

For the first time, now in my life, I actually enjoy food and no longer avoid or worry
about situations with family and friends where food is involved. My respect and love for
my body has increased, and I finally have a healthy view on exercise.
.
I've accomplished so much in the past year, and I can't wait to see where an eating
disorder-free life continues to take me. I will forever be beyond grateful for my amazing
coach, this program, and how it gave me my life back!” Dayna

Read more success stories here: [Link]/results

50 [Link]
Have you read The Bulimia Help Method is the
highest-rated bulimia recovery book
our books yet? on Amazon.

Ready for more? Dive deeper into our recovery The book will help you cut through
methodology with our bestselling books. confusion and discover a simple
Both are packed full of strategies, insights, and tools methodology to break free from
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when I was reading the thoughts and experiences it felt
Explore the science behind cravings
and follow an effective, easy-to- like they had been scooped out of my own head!
follow action plan to break free.
View on Amazon here

I’ve suffered with bulimia for 14 years, and nothing has

Best book I've ever read...and I've read helped me to this extent. I’m amazed- truly amazed at
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KK1994 just might be the one thing to save my life.
 I hope you found our handbook helpful. Really, this is just the
tip of the iceberg. There is so much more to explore but more
than anything, I wanted to give you HOPE for recovery.
Never, ever doubt that you can beat this.
You can.
You do not have to spend the rest of your life as a slave to
food. We’ve helped thousands of people over the past 10
years, with many suffering over 20, 30 and even 40 years
with eating issues.
Yet, with determination, patience and commitment, they did.
They overcame this.
You can do it too.
You can be free!