3177: [Part 1] 10 Ways to Get Back on Track After a Binge by Rachael Link with Healthline on Healing Your Relationship with Food

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 4 November 2025

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3177: Rachael Link offers a grounded and compassionate guide for what to do after a binge, emphasizing recovery without guilt or extremes. With practical steps like rehydrating, practicing self-kindness, and returning to normal eating patterns, she helps readers avoid the binge-restrict cycle and build a healthier, more forgiving relationship with food. Read along with the original article(s) here: https://www.healthline.com/nutrition/what-to-do-after-a-binge Quotes to ponder: "One binge won’t ruin your progress, but letting it spiral into an ongoing cycle can." "Try not to think of foods as ‘good’ or ‘bad.’ Instead, focus on how they make you feel." "Restricting yourself after a binge can increase cravings and the risk of bingeing again." Episode references: National Eating Disorders Association: https://www.nationaleatingdisorders.org/ Cognitive Behavioral Therapy for Eating Disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6534340/ Intuitive Eating: https://www.intuitiveeating.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	This is Optimal Health Daily.
0:02.8	10 ways to get back on track after a binge.
0:05.8	Part 1 by Rachel Link withhealthline.com.
0:09.1	And I'm Dr. Neal.
0:10.2	This is the podcast where I act as your very own personal narrator
0:13.6	and read to you from some of the most popular health and fitness blogs online.
0:18.2	I like Healthline because they cite their sources
0:20.2	and back up their information with
0:22.0	research. And you know, I'm all about backing up statements with scientific data. Now, today's
0:28.6	post is on the longer side, so I'll read the first half today and then finish it up for you tomorrow.
0:33.6	So let's hear part one of today's post as we optimize your life.
0:47.7	10 ways to get back on track after a binge. Part 1 by Rachel Link withhealthline.com.
0:53.6	Overeating is a problem almost everyone trying to lose weight faces at one point or another,
0:55.2	and an unexpected binge can feel incredibly frustrating. Even worse, it can cause your motivation and morale to tank,
1:00.6	sometimes leading to an endless cycle that can completely derail your progress. However, this
1:05.8	doesn't have to be the case. Incorporating a few healthy habits into your routine can help you persevere. Here are 10
1:12.8	tips to get back on track after an unplanned binge. Tip number one, go for a walk.
1:19.8	Going for a walk right after you've overeaten can help you clear your mind and will make your
1:24.4	body feel better too. Walking has been shown to help accelerate
1:27.7	stomach emptying, which may relieve uncomfortable feelings of fullness or bloating caused by overeating.
1:34.0	It can also help burn some of the extra calories that you might have consumed during a binge.
1:38.6	One small study showed that obese women who walked for 50 to 70 minutes, three times per week
	...

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