October 13, 2025 • 12 mins
Did you overeat this Thanksgiving? Feel like you “fell off” again?
This episode is your honest, no-BS guide to what to do after a binge—without guilt, punishment, or spiraling. Whether it was stuffing, wine, or sneaking snacks after bedtime, this is not your starting-over moment. It’s your comeback. 👊
I’ll walk you through the exact post-binge plan I give my clients (and use myself) to reset your nervous system, reconnect to your body, and rebuild consistency with compassion, not control.
You’ll learn:
- Why bingeing is a nervous system response (not a moral failure)
- 7 steps to reset your body + mindset after overeating
- What not to do the day after
- My personal Thanksgiving rock-bottom story
- How to reframe this moment as a turning point—not a spiral
💙 If this episode resonated, share it with a friend or tag me on IG @annejonesfit
📣 Ready to feel strong, confident, and consistent year-round? Join the Muscles & Mindset coaching program here → https://www.annejonescoaching.ca/coaching
• [FREE YOUR BODY YOUR WAY GUIDE]
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Ready to build strength, feel confident AF, and lose fat without obsessing or stressing over it? [Apply to Join the Muscles & Mindset program here].
Connect With Me:
• Instagram: [@annejonesfit]
• Website: [https://www.annejonescoaching.ca/]
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Muscles andMindset Revolution, the podcast
(00:03):
for ambitious women who want tobuild strength, feel confident,
af, and lose fat for good,without counting calories or BS
quick fixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert.
After 15 plus years in thefitness industry, I know the
real key to lasting change isn'tjust what you do, it's how you
(00:23):
think.
If you're ready to shift yourmindset, build a lifestyle you
love and get confident, af youare in the right place.
Let's dive in.
Hey, friend.
Happy Thanksgiving Monday.
If you're listening in Canada inreal time and if you're tuning
in a little bit later, maybe onyour walk or driving to work,
first of all, I reallyappreciate it, and second of
(00:44):
all, I really hope that you hada great weekend full of whatever
you needed the most.
Whether that was pumpkin pie,peace and quiet, a nap, family
chaos.
Skipping your workouts, doingyour workouts, hitting the gym,
or just lying on the couch.
Rewatching Gilmore Girls, it'sall good.
I know that for a lot of women,especially high achievers,
perfectionists,.
(01:04):
Anyone who's ever dieted everbefore, or maybe not even called
it dieted, but just tried towatch what they're eating
Thanksgiving weekend can stir upsome serious and mental noise
around food, your body, and thensubsequently getting back on
track.
I'm using air quotes if you arelistening to the podcast and not
watching it.
So today I would like to walkyou through exactly what to do
(01:29):
after a binge or what feels likea binge, because we all do it
sometimes.
Most of us do it on Thanksgivingor Christmas, even healthy
eaters, right?
And it doesn't have to be in abad way.
It's like we're just gonna eat alot of things'cause it's fun and
it's delicious and they're allhere.
So let's just remove the shamefrom whether it was pie or
stuffing or chocolate or wine orwhatever This episode is for the
(01:52):
Tuesday morning spiral, right?
Monday or Tuesday, whatever.
So we are not here to beatourselves up or to start a shame
spiral.
We are here to get grounded, toget honest and to make empowered
decisions from presence Now, notfrom fear.
So let's start here.
If you binged, you're notbroken, nothing about your needs
fixing.
(02:13):
Even if you went all in, wholehog, ate till you were
uncomfortable, skipped yourworkouts, maybe even snuck a few
things after everyone went tobed, it doesn't mean that you're
an a-hole or you've ruinedanything.
Okay?
That's not a character flaw,it's a coping mechanism.
Food is so emotional, especiallyaround holidays.
Listen to my previous episode onemotional eating.
(02:33):
It is not just about mashedpotatoes, it is about comfort,
family dynamics.
Oh my goodness, grief,tradition, celebration, being
out of routine, burnout, nervoussystem regulation.
It's all of these things.
And if you have been restrictingyour food, either consciously or
unconsciously.
Your body is supposed to wantmore.
(02:54):
That's normal.
If you have been holdingyourself to an all or nothing
standard, you are supposed torebel eventually.
That's normal for your brain toseek safety.
This is a very normal humanresponse to very human
circumstances.
So if you're thinking, oh, whydid I do that?
I always do this.
The first thing I want you to dois try shifting to like, yeah,
(03:17):
of course I did that.
that makes so much sense.
Now what?
And that's what we're gonna talkabout.
Because here's where we reallymess ourselves up.
It's not actually the food thatruins your progress.
It's the way you react to it.
It's the frantic I have to undothe damage response, the panic,
cardio, the starvation, Mondayor Tuesday, the for the love of
God, the January juice cleanse,the I'm skipping lunch and
(03:40):
having a salad for dinner and Ihave to work out every day this
week.
Panic plan.
That is what screws yourmetabolism, your confidence and
your consistency.
That is what reinforces thecycle where food feels scary and
you're always bouncing betweenchaos and control.
So if that's where your brain isthis morning, take a deep breath
with me.
Put down the macro calculator.
(04:00):
You don't need to tally up howmany grams of sugar or how many
glasses of wine you had.
You don't need to punishyourself into being a good girl
again.
You just need to come back toyour body.
I'm going to tell you what toactually do in a couple of
minutes, but first I wanna sharemy personal story with you.
So the reason that I know all ofthis is yes, because I have
coached hundreds of women since.
(04:21):
2009, 2010, and I've seen allthe patterns.
I've heard all the things I'vehad my online coaching business
now for seven Thanksgivings.
I know exactly what comesbefore, during, and after
Thanksgiving.
I have heard it all.
I know what you're thinking.
I know what you're saying toyourself.
I know what you're saying toyour girlfriends and your
husband.
Okay, because I've heard it alland I have been there.
(04:42):
So if you don't already know mystory, you can listen to the
very first episode of thepodcast.
I share sort of my history withdisordered and very much binge
eating.
One of my most powerful rockbottom moments is a
Thanksgiving.
A Thanksgiving when I was inuniversity.
So I went to university inToronto.
My family lived in the NorthwestTerritories at the time, I
believe, and that's a long waysto go every holiday, right?
(05:04):
And my parents were awesome andbrought me home most of the
time.
But one Thanksgiving ofuniversity, I was invited to a
friend's house in.
Winnipeg.
So I flew to Winnipeg forThanksgiving.
It was super fun.
Her family was like superlovely.
I had this beautifulThanksgiving dinner and I was
totally in my binge and restrictera at this point.
So I literally ate so much atThanksgiving dinner.
(05:26):
I could not move.
I could not like, I'm like atsomeone's house for company.
My mom would be like, mortified.
I was so full.
I went upstairs.
I think I just went to bed.
Like I could not do anything.
And I didn't know any different.
But the worst part is I felt somuch shame about it after and I
tried to joke about it and likeevery, it was fine.
But I knew that I was out ofcontrol at this point.
(05:50):
Right.
And it was very much the resultof not having any connection
with my body, my hunger orfullness cues, but also being in
a place where I had been tryingto restrict my eating for over a
year and given the opportunityto go back wild.
I took it every time, right?
Like really took it so I knowI've been there.
(06:13):
here's what to do after a bingeor holiday weekend that felt
like a binge.
Number one, regulate beforeanything else.
Regulate your nervous system.
You cannot make a next groundeddecision when you're in fight,
flight, or freeze.
Take a long walk withoutheadphones.
Do some box breathing.
Take a cold shower, do some V Ihave all these on my YouTube.
(06:37):
Put your hand on your heart.
Take five deep breaths inthrough your nose, out through
your mouth.
Feel your feet on the floorbefore you do anything else,
regulate.
Number two.
Hydrate.
No, not just as a detox to peeit all out or whatever, just
because it helps you feelbetter.
Water supports digestion,energy, mood, subsequent
(06:57):
cravings.
Add some electrolytes if youneed to.
If there was a lot of alcoholinvolved, you're feeling
depleted or puffy.
Number three, eat protein atyour next meal.
Do not skip meals, please.
Okay?
Don't do it.
Just make your next meal.
Simple.
Balanced protein forward.
That's it.
You don't have to cleanse.
You don't have to reverse it,earn it.
Just nourish yourself.
(07:19):
This is the best thing you cando, I promise you.
Number four, move gently.
If you're feeling bloated orsluggish, movement will help.
Walking is probably the bestthing you can do.
Yoga, do not jump into a workoutor a new program or something
from a place of punishment, gofor a walk.
Do some strength training ifyou're up for it.
(07:39):
Stretch.
Do some mobility work.
Reconnect with your body withouttrying to erase the whole
weekend.
Okay, number five, skip thescale.
Just don't, just don't do it.
The scale will reflect foodvolume, water retention,
digestion, hormonalfluctuations.
It will not reflect the truthand it will not help how you
feel.
You do not need that energytoday.
(07:59):
Okay, number six.
Reframe.
This is not a fall off the wagonstory.
Do not let it be a fall off thewagon story.
I refuse even that story I justtold you.
I refuse to let that define meas my fall off the wagon story.
I will admit it was a lowmoment.
And I needed it, right.
I needed it to learn to know howthat feels and to share it with
you.
Now, make this your, my body wastrying to protect me.
(08:23):
Like I'm obviously looking forsomething story.
This is, I learned somethingabout my patterns and now I'm
coming back to Make it thatstory, okay?
Not, I'm a jerk.
I suck.
I always do this.
I fell off the wagon.
My body works perfectly.
She was trying to protect me.
I learned something about myselfand my patterns, and now I'm
coming back to myself because Ideserve it.
Okay, reframe number seven.
(08:44):
Reconnect to your why.
Why are you, why is thatsomething that's not of service
to you?
Binge eating.
Why does strength, consistency,confidence, nutrition.
Why does it matter to you?
You don't need motivation.
That's temporary motivation isfueled by the binge
sustainability and results.
Are fueled by reconnection toyour body.
(09:05):
So reconnect to your why.
Why the heck would you everstrength train again?
Why would you eat vegetables?
Why is consistency matter?
Do you want to feel good in yourbody?
Do you wanna have poops everyday?
Do you wanna be a good rolemodel for your kids or your
girlfriends, your mom even, whoprobably went through her own
diet, culture experience, oryour vineyard dad?
(09:26):
Like why does it matter to you?
What do you want them to see andlearn?
Journal it out.
Put your vision somewherevisible where you can see it.
Recite it, rewrite it.
How do you wanna feel?
Why?
Why are you a different personthan the person who temporarily
binged on Thanksgiving?
Remember a weekend, a meal, evena week does not define you.
(09:47):
Consistency is not built bybeing perfect.
It's built by how quickly andcompassionately you come back to
yourself after a little wobble.
How quickly can you bounce backand the sooner you can interrupt
the shame spiral, which is, Isuck.
Here I go again.
Why did I do that?
The sooner you can come backinto integrity and actually do
something about it, it's aboutthe, it's about the comeback
(10:07):
baby, right?
So if this weekend didn't go howyou hoped, it's okay.
It's okay.
Let this be your turning point,not your reason to start over
from scratch.
You are not starting over fromscratch if you keep bumping into
this or any other little wobble,right in your progress in your
life.
if you're listening to thispodcast, I'm making a circle
with my finger like a spiral,right?
(10:27):
Like a spiral.
Like you will keep circling thisone spot till you work through
whatever this is.
You will keep repeating thebinge until you work through the
reason that you are binging.
it's not linear.
It's not like you are followinga straight line.
You fall off and you have tostart back at the beginning.
Life is just a spiral.
You keep bumping into thislesson until you learn it.
(10:49):
Okay?
I will leave you with this.
Your body doesn't need morepunishment.
She gets enough of that fromlife, from lifestyle, from
pollution, from.
All the sensory overload thatshe's experiencing every day.
She needs your care.
She's been trying to protect youthrough cravings.
(11:09):
Yes, through stress, throughdysregulation, through anxiety.
This is your body speaking toyou.
It's a symptom, not as somethingis wrong with you.
You don't need to just bebetter.
You just need to come back home.
Hey, before you move on fromthis episode, I wanna leave you
with three simple journalprompts.
You can pause and write thesedown, or just think through the
(11:30):
mono walk.
Number one, what did I need thisweekend emotionally that I
didn't get or physically?
Number two, how can I show mybody care today instead of
control?
And number three, what does thestrong, grounded version of me
want to do next?
You are not broken.
You are becoming.
(11:51):
If this episode landed, I wouldlove to hear from you.
Come find me on Instagram at@annejonesfit or share this
episode with a friend who mightneed to hear this today.
And if you're looking for actualtools to reset your habits,
regulate your nervous system,and build consistency without
perfection, you know where tofind We have space inside the
muscles and mindset, one-on-onecoaching program for women who
(12:11):
want to feel confident, strong,and grounded all year long, not
just when the conditions areperfect, come join us.
that's a wrap for today'sepisode of the Muscles and
Mindset Revolution Podcast.
Welcome to the Muscles andMindset Revolution, the podcast
(00:03):
for ambitious women who want tobuild strength, feel confident,
af, and lose fat for good,without counting calories or BS
quick fixes.
I'm your host, Anne Jones,certified life coach, personal
trainer and mindset expert.
After 15 plus years in thefitness industry, I know the
real key to lasting change isn'tjust what you do, it's how you
(00:23):
think.
If you're ready to shift yourmindset, build a lifestyle you
love and get confident, af youare in the right place.
Let's dive in.
Hey, friend.
Happy Thanksgiving Monday.
If you're listening in Canada inreal time and if you're tuning
in a little bit later, maybe onyour walk or driving to work,
first of all, I reallyappreciate it, and second of
(00:44):
all, I really hope that you hada great weekend full of whatever
you needed the most.
Whether that was pumpkin pie,peace and quiet, a nap, family
chaos.
Skipping your workouts, doingyour workouts, hitting the gym,
or just lying on the couch.
Rewatching Gilmore Girls, it'sall good.
I know that for a lot of women,especially high achievers,
perfectionists,.
(01:04):
Anyone who's ever dieted everbefore, or maybe not even called
it dieted, but just tried towatch what they're eating
Thanksgiving weekend can stir upsome serious and mental noise
around food, your body, and thensubsequently getting back on
track.
I'm using air quotes if you arelistening to the podcast and not
watching it.
So today I would like to walkyou through exactly what to do
(01:29):
after a binge or what feels likea binge, because we all do it
sometimes.
Most of us do it on Thanksgivingor Christmas, even healthy
eaters, right?
And it doesn't have to be in abad way.
It's like we're just gonna eat alot of things'cause it's fun and
it's delicious and they're allhere.
So let's just remove the shamefrom whether it was pie or
stuffing or chocolate or wine orwhatever This episode is for the
(01:52):
Tuesday morning spiral, right?
Monday or Tuesday, whatever.
So we are not here to beatourselves up or to start a shame
spiral.
We are here to get grounded, toget honest and to make empowered
decisions from presence Now, notfrom fear.
So let's start here.
If you binged, you're notbroken, nothing about your needs
fixing.
(02:13):
Even if you went all in, wholehog, ate till you were
uncomfortable, skipped yourworkouts, maybe even snuck a few
things after everyone went tobed, it doesn't mean that you're
an a-hole or you've ruinedanything.
Okay?
That's not a character flaw,it's a coping mechanism.
Food is so emotional, especiallyaround holidays.
Listen to my previous episode onemotional eating.
(02:33):
It is not just about mashedpotatoes, it is about comfort,
family dynamics.
Oh my goodness, grief,tradition, celebration, being
out of routine, burnout, nervoussystem regulation.
It's all of these things.
And if you have been restrictingyour food, either consciously or
unconsciously.
Your body is supposed to wantmore.
(02:54):
That's normal.
If you have been holdingyourself to an all or nothing
standard, you are supposed torebel eventually.
That's normal for your brain toseek safety.
This is a very normal humanresponse to very human
circumstances.
So if you're thinking, oh, whydid I do that?
I always do this.
The first thing I want you to dois try shifting to like, yeah,
(03:17):
of course I did that.
that makes so much sense.
Now what?
And that's what we're gonna talkabout.
Because here's where we reallymess ourselves up.
It's not actually the food thatruins your progress.
It's the way you react to it.
It's the frantic I have to undothe damage response, the panic,
cardio, the starvation, Mondayor Tuesday, the for the love of
God, the January juice cleanse,the I'm skipping lunch and
(03:40):
having a salad for dinner and Ihave to work out every day this
week.
Panic plan.
That is what screws yourmetabolism, your confidence and
your consistency.
That is what reinforces thecycle where food feels scary and
you're always bouncing betweenchaos and control.
So if that's where your brain isthis morning, take a deep breath
with me.
Put down the macro calculator.
(04:00):
You don't need to tally up howmany grams of sugar or how many
glasses of wine you had.
You don't need to punishyourself into being a good girl
again.
You just need to come back toyour body.
I'm going to tell you what toactually do in a couple of
minutes, but first I wanna sharemy personal story with you.
So the reason that I know all ofthis is yes, because I have
coached hundreds of women since.
(04:21):
2009, 2010, and I've seen allthe patterns.
I've heard all the things I'vehad my online coaching business
now for seven Thanksgivings.
I know exactly what comesbefore, during, and after
Thanksgiving.
I have heard it all.
I know what you're thinking.
I know what you're saying toyourself.
I know what you're saying toyour girlfriends and your
husband.
Okay, because I've heard it alland I have been there.
(04:42):
So if you don't already know mystory, you can listen to the
very first episode of thepodcast.
I share sort of my history withdisordered and very much binge
eating.
One of my most powerful rockbottom moments is a
Thanksgiving.
A Thanksgiving when I was inuniversity.
So I went to university inToronto.
My family lived in the NorthwestTerritories at the time, I
believe, and that's a long waysto go every holiday, right?
(05:04):
And my parents were awesome andbrought me home most of the
time.
But one Thanksgiving ofuniversity, I was invited to a
friend's house in.
Winnipeg.
So I flew to Winnipeg forThanksgiving.
It was super fun.
Her family was like superlovely.
I had this beautifulThanksgiving dinner and I was
totally in my binge and restrictera at this point.
So I literally ate so much atThanksgiving dinner.
(05:26):
I could not move.
I could not like, I'm like atsomeone's house for company.
My mom would be like, mortified.
I was so full.
I went upstairs.
I think I just went to bed.
Like I could not do anything.
And I didn't know any different.
But the worst part is I felt somuch shame about it after and I
tried to joke about it and likeevery, it was fine.
But I knew that I was out ofcontrol at this point.
(05:50):
Right.
And it was very much the resultof not having any connection
with my body, my hunger orfullness cues, but also being in
a place where I had been tryingto restrict my eating for over a
year and given the opportunityto go back wild.
I took it every time, right?
Like really took it so I knowI've been there.
(06:13):
here's what to do after a bingeor holiday weekend that felt
like a binge.
Number one, regulate beforeanything else.
Regulate your nervous system.
You cannot make a next groundeddecision when you're in fight,
flight, or freeze.
Take a long walk withoutheadphones.
Do some box breathing.
Take a cold shower, do some V Ihave all these on my YouTube.
(06:37):
Put your hand on your heart.
Take five deep breaths inthrough your nose, out through
your mouth.
Feel your feet on the floorbefore you do anything else,
regulate.
Number two.
Hydrate.
No, not just as a detox to peeit all out or whatever, just
because it helps you feelbetter.
Water supports digestion,energy, mood, subsequent
(06:57):
cravings.
Add some electrolytes if youneed to.
If there was a lot of alcoholinvolved, you're feeling
depleted or puffy.
Number three, eat protein atyour next meal.
Do not skip meals, please.
Okay?
Don't do it.
Just make your next meal.
Simple.
Balanced protein forward.
That's it.
You don't have to cleanse.
You don't have to reverse it,earn it.
Just nourish yourself.
(07:19):
This is the best thing you cando, I promise you.
Number four, move gently.
If you're feeling bloated orsluggish, movement will help.
Walking is probably the bestthing you can do.
Yoga, do not jump into a workoutor a new program or something
from a place of punishment, gofor a walk.
Do some strength training ifyou're up for it.
(07:39):
Stretch.
Do some mobility work.
Reconnect with your body withouttrying to erase the whole
weekend.
Okay, number five, skip thescale.
Just don't, just don't do it.
The scale will reflect foodvolume, water retention,
digestion, hormonalfluctuations.
It will not reflect the truthand it will not help how you
feel.
You do not need that energytoday.
(07:59):
Okay, number six.
Reframe.
This is not a fall off the wagonstory.
Do not let it be a fall off thewagon story.
I refuse even that story I justtold you.
I refuse to let that define meas my fall off the wagon story.
I will admit it was a lowmoment.
And I needed it, right.
I needed it to learn to know howthat feels and to share it with
you.
Now, make this your, my body wastrying to protect me.
(08:23):
Like I'm obviously looking forsomething story.
This is, I learned somethingabout my patterns and now I'm
coming back to Make it thatstory, okay?
Not, I'm a jerk.
I suck.
I always do this.
I fell off the wagon.
My body works perfectly.
She was trying to protect me.
I learned something about myselfand my patterns, and now I'm
coming back to myself because Ideserve it.
Okay, reframe number seven.
(08:44):
Reconnect to your why.
Why are you, why is thatsomething that's not of service
to you?
Binge eating.
Why does strength, consistency,confidence, nutrition.
Why does it matter to you?
You don't need motivation.
That's temporary motivation isfueled by the binge
sustainability and results.
Are fueled by reconnection toyour body.
(09:05):
So reconnect to your why.
Why the heck would you everstrength train again?
Why would you eat vegetables?
Why is consistency matter?
Do you want to feel good in yourbody?
Do you wanna have poops everyday?
Do you wanna be a good rolemodel for your kids or your
girlfriends, your mom even, whoprobably went through her own
diet, culture experience, oryour vineyard dad?
(09:26):
Like why does it matter to you?
What do you want them to see andlearn?
Journal it out.
Put your vision somewherevisible where you can see it.
Recite it, rewrite it.
How do you wanna feel?
Why?
Why are you a different personthan the person who temporarily
binged on Thanksgiving?
Remember a weekend, a meal, evena week does not define you.
(09:47):
Consistency is not built bybeing perfect.
It's built by how quickly andcompassionately you come back to
yourself after a little wobble.
How quickly can you bounce backand the sooner you can interrupt
the shame spiral, which is, Isuck.
Here I go again.
Why did I do that?
The sooner you can come backinto integrity and actually do
something about it, it's aboutthe, it's about the comeback
(10:07):
baby, right?
So if this weekend didn't go howyou hoped, it's okay.
It's okay.
Let this be your turning point,not your reason to start over
from scratch.
You are not starting over fromscratch if you keep bumping into
this or any other little wobble,right in your progress in your
life.
if you're listening to thispodcast, I'm making a circle
with my finger like a spiral,right?
(10:27):
Like a spiral.
Like you will keep circling thisone spot till you work through
whatever this is.
You will keep repeating thebinge until you work through the
reason that you are binging.
it's not linear.
It's not like you are followinga straight line.
You fall off and you have tostart back at the beginning.
Life is just a spiral.
You keep bumping into thislesson until you learn it.
(10:49):
Okay?
I will leave you with this.
Your body doesn't need morepunishment.
She gets enough of that fromlife, from lifestyle, from
pollution, from.
All the sensory overload thatshe's experiencing every day.
She needs your care.
She's been trying to protect youthrough cravings.
(11:09):
Yes, through stress, throughdysregulation, through anxiety.
This is your body speaking toyou.
It's a symptom, not as somethingis wrong with you.
You don't need to just bebetter.
You just need to come back home.
Hey, before you move on fromthis episode, I wanna leave you
with three simple journalprompts.
You can pause and write thesedown, or just think through the
(11:30):
mono walk.
Number one, what did I need thisweekend emotionally that I
didn't get or physically?
Number two, how can I show mybody care today instead of
control?
And number three, what does thestrong, grounded version of me
want to do next?
You are not broken.
You are becoming.
(11:51):
If this episode landed, I wouldlove to hear from you.
Come find me on Instagram at@annejonesfit or share this
episode with a friend who mightneed to hear this today.
And if you're looking for actualtools to reset your habits,
regulate your nervous system,and build consistency without
perfection, you know where tofind We have space inside the
muscles and mindset, one-on-onecoaching program for women who
(12:11):
want to feel confident, strong,and grounded all year long, not
just when the conditions areperfect, come join us.
that's a wrap for today'sepisode of the Muscles and
Mindset Revolution Podcast.
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