Rewiring Your Brain to Stop Binge Eating: Habit Loops, Urges & Identity Shifts with Amber Abila

Binge eating isn’t a character flaw—it’s a conditioned loop your brain learned to automate. In this straight-talk episode of The Mindful Living, host Sana and Amber Abila (The Confident Eater) break down the habit cycle behind binge eating, why willpower alone collapses under nervous-system stress, and how neuroplasticity, visualization, and identity work help you rewire for calm, consistent choices. We unpack practical regulation tools, the role of predictable meals (protein, carbs, fats, fiber), and how to track meaningful metrics—urge frequency, intensity, time-to-urge, and recovery time—without shame. If you’ve tried “everything” and felt stuck, this conversation gives you a precise, compassionate playbook to change the pattern and keep it changed.

About the guest:

Amber Abila is a binge-eating recovery coach and host of the podcast Become a Confident Eater. After years of private struggle, she built a brain-based, psychology-informed method that integrates visualization, hypnosis principles, and structured eating to help clients end binge cycles and rebuild trust with food.

Key takeaways :

• Binge eating is an automated habit loop reinforced by restriction and over-desire; making it mechanical—not moral—reduces shame and increases change ability.

• Willpower fatigue loses to a dysregulated nervous system; use regulation first, then decide (e.g., grounding, paced breathing, brief pause rituals).

• Reframe urges as harmless, powerless, and meaningless sensations; they don’t force action, and you remain in control.

• Visualization gives the unconscious brain a blueprint: mentally rehearse riding out urges and remember the whole story (short taste vs long aftermath).

• Identity shifts matter: moving from “I’m a binge eater” to “I’m a normal eater” changes in-moment choices.

• Add predictability: three balanced meals (protein, carbs, fats, fiber) create physiological safety and reduce extremes later.

• Track simple metrics: urge frequency/intensity, time-to-urge, recovery time; look for gradual trend shifts over weeks, not days.

• Expect a timeline: deeper rewiring often takes months; quick fixes can backfire.

• Sit with emotions (50/50 of life) instead of escaping them with food; competence grows by tolerating feelings safely.

• Combine mindset + structure: regulated body, clear scripts, and consistent meals support lasting change.

Connect with the guest

• Website: theconfidenteater.org

• Instagram: @theconfidenteater

• Podcast: Become a Confident Eater (new episodes every Thursday)

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Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik™️. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer.

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