Julie J. Lee

Stop doing this now 👇🏼

I struggled with binge eating for nearly three decades. Oh how I wish someone had told me this sooner. It would have saved me so much heartache and time!
If you’re stuck in the binge-restrict cycle, the first thing you need to address is restriction.
There’s extensive research showing that dieting and food restriction directly contribute to binge eating. The more we deprive ourselves, the more our body fights back, and that is exactly what leads to those intense urges to binge.
One of the biggest studies proving this is the Minnesota Starvation Experiment. Researchers put a group of men on a restrictive diet, and the effects were shocking.
⚡ They became obsessed with food.
⚡ They binged uncontrollably when given access to food again.
⚡ They experienced extreme hunger, emotional distress, and constant preoccupation with eating.
Sound familiar? This is exactly what happens when we chronically diet or restrict.
🔬 Why does restriction lead to binge eating?
1️⃣ Biological response – Your body perceives restriction as a threat and increases hunger hormones, making food cravings feel impossible to resist.
2️⃣ Psychological effect – When you label food as "off-limits," it becomes even more desirable. This leads to the "last supper" mentality where you eat as much as possible before the restriction starts again.
3️⃣ Survival mechanism – Your brain is wired to seek out energy when it senses deprivation. You lose control around food, not because you lack willpower, but because your body is trying to protect you from starvation.
If you want to stop binge eating, you have to stop restricting. I know that can feel scary, but eating enough and allowing all foods without guilt is what truly brings back balance.

Let me know your thoughts below! ⬇️💛

🎵 : Music credits to the rightful owner.

No more lies! 👇🏼

When I was struggling with overeating and binge eating, I had so many wrong ideas about what it actually was. Believing these things kept me stuck in the binge cycle. It was not conducive to my healing. In fact, it did the opposite. I think it is so important for us to be aware of and challenge these unhelpful beliefs.
❌ It is not a lack of willpower. Binge eating is not about being weak or undisciplined. It is often a response to restriction, deprivation, or emotional distress.
❌ It is not a sign that you are broken. You are not flawed for struggling with food. Your body and mind are doing their best to cope with something deeper.
❌ It is not just about the food. Binge eating is not simply a matter of eating “too much.” It is often driven by unmet emotional needs, stress, restriction, or ingrained beliefs about food and body image.
❌ It does not define your worth. Your eating habits are not a measure of your morality or value as a person. Struggling with food does not make you a bad person, and healing from it does not make you "good." You are worthy just as you are, regardless of what or how you eat.
❌ It is not something to punish yourself for. Beating yourself up after a binge only fuels the cycle. What helps is understanding why it happened and approaching yourself with compassion instead of shame.
❌ It is not forever. No matter how long you have struggled, you are not stuck. Healing your relationship with food is possible, and it starts with letting go of restriction, unlearning harmful food rules, and working through the emotions behind it.
You can learn to let go of these harmful lies and start replacing them with the right mindset for recovery. And I can take you through that process step by step. This is my life’s passion. 🙂

Follow me for more tips and support on your journey. 💛

Can you relate?

I know how desperate this cycle feels because I was stuck in it for nearly 30 years. If you struggle with binge eating or overeating, I want you to know you are not alone ❤️.

This isn’t just about food. It’s about the thoughts and beliefs shaping your relationship with food and with yourself.

What keeps us stuck isn’t the food itself but the way we think about it. The guilt, the rules, and the all-or-nothing mindset are what make it so hard to break free.

Before you can change your behaviors, you need to shift the way you think about food. Instead of trying to "fix" what you eat, start noticing the thoughts you have about it 🧐.

In this video, I was telling myself the cake was BAD. And because I believed that, I also believed I was BAD for eating it, I felt like a failure. That guilt kicked in, triggered my all-or-nothing thinking, and led me to give up completely.

When you change your mindset, your behaviors will start to change too ✨.

Comment ‘New mindset’ and I will send you a free guide to help you crush the urges!

Food is meant to nourish, comfort, and bring joy, not be a test of perfection. Give yourself permission to eat with peace, trust, and self-care. ❤️

Do you get anxious when you get those binge urges?

Binge eating can leave you feeling out of control, but what you do next matters more than the binge itself. Instead of falling into the restrict-binge cycle, try these simple steps to reset and regain balance:

✅ Choose not to catastrophize – It happened, and you can’t change it. One binge doesn’t define you, your progress, or your future choices. Accept it and move forward.
✅ Change into something comfy – If you’re feeling physically uncomfortable, swap into soft, stretchy clothes. A little physical ease can help you feel more grounded.
✅ Let your feelings be there – Acknowledge emotions like guilt or frustration without shoving them down. They will dissipate, giving you the relief to move forward.
✅ Remember, it’s just fullness, not failure – Feeling stuffed or bloated is temporary. The less shame you attach to it, the easier it is to move on.
✅ Trust your body to figure it out – No need to restrict or compensate. Your body knows how to rebalance naturally. When hunger returns, have a balanced meal.
✅ Get curious, not critical – Ask yourself what led up to this. Were you overly hungry? Stressed? Noticing patterns helps you make different choices next time.
✅ Hydrate and move gently – Drink water, go for a slow walk, or stretch—without using exercise as punishment. Movement should be self-care, not compensation.
✅ Shift your focus and move on – Distract yourself with something enjoyable—a hobby, book, or a chat with a friend. Getting back into routine helps reset.

Be kind to yourself. Save this for later & follow for more support! 💛

Would you like a free guide to help manage binge urges? Comment Reset, and I’ll DM it to you!

Crush Food Cravings by Resetting Your Nervous System: Step 8 of 8

Butterfly Hug: A Simple Technique to Calm Emotional Triggers The Butterfly Hug is a soothing, science-backed exercise often used in trauma therapy to calm the nervous system. This gentle practice uses bilateral stimulation, a method that helps regulate your emotional state by engaging both sides of the brain. For moments of stress or emotional overwhelm, this exercise can help you feel grounded and in control, reducing the urge to soothe with food.
Why It Works
Balances the Brain: Alternating taps engage both sides of the brain, calming stress.
Lowers Cortisol: Signals safety to the body, reducing stress hormones.
Regulates Emotions: Helps process feelings without turning to food.
How to Do It
Get Comfortable: Sit or stand in a safe, relaxed spot.
Cross Arms Over Chest: Place your hands on opposite shoulders, forming a “butterfly” shape.
Tap Alternately: Gently tap one shoulder, then the other, in a steady rhythm.
Breathe Deeply: Focus on slow breaths as you tap, noticing any feelings of calm.
Continue: Do this for 1-2 minutes or until you feel more relaxed.
When to Use It
During Cravings: Pause and use the Butterfly Hug to reset.
In Stressful Moments: Ground yourself with this technique.
Daily Practice: Build it into your routine to boost emotional resilience.
Take Action
Next time stress or cravings hit, try the Butterfly Hug. It’s a simple way to feel calm and connected, reducing the pull of emotional eating.
Follow for more tips, and stay tuned for the next step in this series!

You think to yourself, Oh, here we go. I’ve done it again. You’re totally stuffed, and that familiar feeling of guilt kicks in. You’re upset and maybe even angry with yourself. You keep beating yourself up over it. Been there, done that—like, every day! 🙋‍♀️

🔹 Loosen up & get comfortable 🩳
✔️ If you’re feeling stuffed, unbutton your pants or change into comfy clothes! It might sound flippant, but hear me out—tight clothes can feel like a constant reminder that you messed up, making it even harder to move on. They also add to physical discomfort, creating the illusion that one meal instantly changed your body, which isn’t true, only fueling more frustration.

🔹 Chose to not make a big deal out of it 🤷‍♀️People struggling with binge eating or overeating often engage in a cognitive distortion called catastrophizing. It’s not about the food itself—it’s about the stories we tell ourselves about food and eating behaviors.
✔️ Instead of giving it too much importance or letting it define your worth, remind yourself that it’s just one moment in time, there are thousands of meals ahead of you!

🔹 Acknowledge your feelings 💙
✔️ If you feel guilt, shame, or any other emotions, acknowledge and validate them. Suppressing these feelings can make them stronger and feed the cycle of shame. Giving yourself space to process them without judgment helps you move forward with self-compassion.

🔹 Avoid compensating 🚫
Don’t try to “make up for it” by restricting your next meal, planning a two-hour gym session, or cutting calories the next day. In fact research shows that this can lead to more bingeing
✔️ Instead, trust your body—it’s incredibly smart. When you overeat one day and simply allow your body to regulate itself, chances are you won’t be as hungry for your next meal or the next day. Your body knows what it needs and can balance itself if you let it.

🔹 Reflect with curiosity, not judgment 🤔
Take a moment to check in with yourself—why did you overeat? Were you restricting too much? Ignoring an emotional or physical need?
✔️ Also please know that overeating is a completely normal part of being human. It happens, and it doesn’t define you.

Crush Food Cravings by Resetting Your Nervous System: Step 7 of 8

Exercise: A Mood Booster to Reduce Cravings
Exercise doesn’t just benefit your body—it’s a powerful tool for managing emotions and food cravings. Physical activity releases feel-good chemicals, helping you make mindful choices around food.
Why It Works
Releases Endorphins: Improves mood and reduces cravings.
Lowers Cortisol: Cuts stress, a key emotional eating trigger.
Boosts Dopamine: Increases satisfaction and motivation.
Regulates Emotions: Strengthens mind-body connection.
Easy Ways to Move
Walk: 20-30 minutes outdoors lowers stress hormones.
Yoga: Combines movement and mindfulness for calm.
Dance: Boost your mood while breaking craving patterns.
Swim or Cycle: Rhythmic activities calm the nervous system.
When to Exercise
During Cravings: Try a quick walk or stretch instead of snacking.
Daily Routine: Build movement into your day for balance.
Stressful Moments: Use exercise to channel and release tension.
Take Action
Next time you feel cravings hit, pause and move. A short walk, yoga flow, or dance break can shift your mood, reduce cravings, and help you feel in control.
Follow for more tips, and stay tuned for the next step in this series!