Binge Free Holiday Training Day 1

DAY 1!

I’m so excited! I created this challenge to prepare you for an easier, more enjoyable Holiday Season!

To get the most out of this training, complete the workbook at the bottom of the page.

Today’s topic:

What are you struggling with and why? This training is all about helping you identify toxic behaviors with food and understand WHY you are turning to them.

Continue Reading Binge Free Holiday Training Day 1
  • Post Author:

Why You Self-Sabotage

Krista explains why we self-sabotage and the shifts you can make to break free from it.

I introduce the concept of “buffering” which has helped me understand self-sabotage in a new way.

Connect with me on Instagram

Continue Reading Why You Self-Sabotage
  • Post Author:

The 3 Reasons Why You Binge

Krista Couch, recovered bulimic, shares her story and describes the 3 reasons why people binge eat.

To read the guide referenced at the end of the episode, visit

Connect with me on Instagram at

Continue Reading The 3 Reasons Why You Binge
  • Post Author:

Journal Prompts

Journaling is a non-negotiable part of my routine.

I journal for at least one minute every day. Even if it’s just writing in the notes app of my phone.

Putting my pen to paper every day has helped me become more aware of the subconscious self-sabotage present in my life, learn from my intuition, and uplevel my life in ways I wouldn’t have if I stayed in autopilot.

Today I am going to share 7 journal prompts you can use this week to get in the habit of journaling.

As you answer the questions, remember, you have all the answers. If you keep writing, you will start to come to some insights you wouldn’t have either.

The only way to do this wrong is to not write at all. As long as you write something down, you are doing it right.

Here’s your 7 journal prompts:

How can I learn from this? Pick one thing you are struggling with. (Binge eating, relationships, health, finances) Write all the lessons you can learn from your current struggles.

How have I grown? Acknowledge the ways you have changed, the lessons you have learned, and the ways you have improved your life already.

Why am I doing this? Pick any decision you’ve made or action you’re taking and answer the question “why?”.

What would my future self tell me right now? The version of yourself that already has accomplished your goals has a lot of wisdom. It may feel silly at first, but you will learn a lot from asking your future self questions and writing yourself answers from a place of security, confidence, and love.

What would my 12-year-old self tell me? What parts of my life would they be blown away by? What shifts would they encourage me to make?

Write about an affirmation and come up with evidence that it is true. If there isn’t an affirmation you currently are working on believing, use “My body is my friend”

If you believed you could do anything or have anything, what would you do today? If you knew for a fact you could accomplish anything, what would you try?

Remember, you deserve more!

When I was binge eating, it overtook my life and distracted me from the things that matter most to me.

I designed 1-on-1 coaching to help you accelerate your recovery so you can move forward and focus on the things that matter most to you.

Click here to find out more:

Continue Reading Journal Prompts
  • Post Author:

Obsessed with sweets?

I felt out of control, even as I was being praised for being the one skipping dessert.⠀

Part of my identity was eating healthy! Yet I was always thinking about food.⠀

As I learned more about eating disorders, I realized I was not alone.⠀

It is estimated that 3.5% of women and 2% of men struggle with binge eating disorder. It’s the most common eating disorder.⠀

That means that you probably know several people (or more) who struggle in secret.⠀

When there is a name for it, there is a solution. ⠀
So what is the best way to overcome binge eating disorder?⠀

Getting down to the root cause, restriction, habit, or emotions. It could be one or all 3. It is important to acknowledge the CAUSE so you can HEAL.⠀

Because you can heal!⠀

I know a lot of you are looking for tools you can use to overcome binge eating for good.⠀

That’s exactly why I created the 5-day challenge where I will teach you how to coach yourself.⠀

I wanted to create something free that can help as many of you as possible!⠀

I included daily lessons and journal prompts to help you do the deep work that leads to lasting recovery.⠀

This is for you if you are:⠀

• Frustrated by a lack of progress.⠀
• Feeling stuck in therapy⠀
• Need tools that you can apply to your unique circumstances⠀
• You’re fed up with binge eating and you’re ready to feel better.⠀

Are you a part of the 5-day challenge yet?

What are you waiting for?

Join here: or send an e-mail to to get the trainings sent to you.

Can’t wait to see you there.

Continue Reading Obsessed with sweets?
  • Post Author:

Why You Keep Binge Eating

You can learn all the tips and tricks, but if you aren’t working on your thoughts you will continue to struggle with food.

Here are some thoughts that lead to binge eating:
“I weigh too much”
“I am a failure”
“I can’t trust myself around food”
“At this point, I’m never going to stop binge eating”
“I need to lose weight and eat perfectly”
“I need food to relax”

Do you see any of those thoughts showing up? Maybe you catch yourself thinking one of those thoughts, or perhaps all of them.

Let me know which ones you notice. 

Why Thinking Makes a Difference

Those thoughts perpetuate the binge eating cycle. They lead you to restrict your food intake, not apply the tools that you know will help you stop binge eating or even give up on yourself! Ultimately, those thoughts are harming you. They are contributing to a disordered way of eating that is harmful to your physical and mental health.

How to Work on It…

Ask yourself some deep questions. Why do you keep binge eating? What are the thoughts that are contributing to the negative cycle?  

Once you recognize the cause, you can start making positive changes! 

The thing is, we are limited when we look at our brains. There is a lot of stuff we can’t see. That is why I still work with a coach even though I am an experienced and professionally trained coach. 

So if you stuck in a binge eating cycle and you’re fed up, apply for 1-on-1 coaching! If you apply, there are no commitments or obligations, applying allows you to find out more. If you aren’t a good fit or aren’t ready to be coached 1-on-1 I will be able to direct you to other helpful resources.

Continue Reading Why You Keep Binge Eating
  • Post Author:

Resistance to Intuitive Eating

Reasons Intuitive Eating isn’t “working” for you:⠀

I know you because I was you! I was doing ALL these things, so there’s no judgement here. But if you want FREEDOM from binge eating (which you can have) it’s important to take a deep look at these 3 things.⠀

• You are turning to food for things other than hunger because food is your primary coping mechanism (this is simply a sign it’s time to add some new tools to your toolbox)⠀

• You haven’t worked through the diet mentality & you’re holding on tight to the promise of another diet (example: trying intuitive eating primarily to lose weight)⠀

• You are expecting yourself to be the perfect intuitive eater. (It is SUPPOSED to be a messy process)⠀

All these things are a normal part of completely rewriting your relationship with food. ⠀

Let the process be messy, just don’t ever give up! Peace with food is worth it!

Continue Reading Resistance to Intuitive Eating
  • Post Author:

Ending Food Comparison

Food Comparison makes us CRAZY🤪⠀

Are you a plate watcher? 🍽⠀

Always making sure you aren’t eating too much or too fast compared to everyone else?⠀

It took me years to stop 🛑 comparing & begin honoring my own signals. ⠀

But when I did 🎊🎉⠀

We often only see a small picture of other people’s eating habits & we are so much better off trusting my own body.⠀

Sometimes I eat less than the people around me and sometimes I eat more 🤷‍♀️ I’m just listening to my own body.⠀

3 Tips to stop 🛑 plate comparing:⠀
-Check in with your body as you eat⠀
-Remember that you only see a small picture of somebody else’s nutrition/exercise⠀
-What is an exciting thing you can think about or talk about when comparison creeps in?⠀

🍽 Lets face it, what we eat is the least interesting thing about us.

What is I told you I have a PDF that will skyrocket your confidence around food and help you stop binge eating? Because I do, and it is FREE!

I will e-mail you a copy of UnBinge Your Brain! Just enter the e-mail you want me to send it below.

Continue Reading Ending Food Comparison
  • Post Author:

I’m Listening

The murder of George Floyd has led to a wave of protest, advocates speaking up and many members of the Black community to SPEAK UP about racism, injustices, and police violence.

This is a complicated issue! Issues that stir up intense emotions.

I just want to speak up and say “I’m listening”

While I don’t understand what it is like to be Black, I do know what it’s like to be human. We all have stories and valid reasons for what we believe.

So this weekend I listened to people in the Black community who are speaking up. I heard their voices.

To be honest, I disagreed with a few things I saw and heard.

But I listened! I asked myself some tough questions. I got uncomfortable. I let myself question some of the fundamental things that I believe about myself.

We grow when we get uncomfortable. When we challenge ourselves! When we listen!

If you are black and have been speaking up, THANK YOU! Thank you for sharing your story and putting yourself in a vulnerable spot. If you are part of another race that is discriminated against, THANK YOU! If you are white, it’s our chance to listen!

Continue Reading I’m Listening
  • Post Author:

A Simple Habit to CONQUER Binge Eating

All you need is 2 minutes a day!

I did this in recovery and it was a GAME CHANGER and when I recommended it to a client, a lightbulb went off! She stopped binge eating!

What time of day do you binge eat?

If there is a specific time of day that you binge eat, that is the PERFECT time to add in this habit!

-Right after dinner-Right when you get done with work-Before you watch TV

Grab paper or your phone and…

Write out as many reasons as you can that you want to recover in 2 minutes!

As you habitually remind yourself of the reasons you want to recover, you will create motivation!

When we feel motivated, it is easier to follow through with all of the things that will help you not binge eat. Like setting your 10-minute timer and allowing an urge.

Want to take it deeper

Are you ready to just be DONE with binge eating? You are a perfect candidate for a free session.

I see you! I know how hard it is. A session with me is a safe space to open up about what you are going through. I’ve been there too! 

Continue Reading A Simple Habit to CONQUER Binge Eating
  • Post Author: