Once Upon a Binge Podcast
Once Upon a Binge is a podcast about binge eating recovery, body image and letting go of perfectionism.
Hosted by Becca, a therapist specialising in disordered eating, the podcast offers honest and compassionate conversations about what’s going on behind the binge-restrict cycle – and how to break free from it.
Through conversations with people who have lived experience, as well as professionals working in the field, we explore the realities of healing your relationship with food and finding body acceptance.
Has the pressure of beauty standards left you feeling like you’re not enough?
Are you fed up of obsessive food thoughts?
Are you tired of feeling out of control around food?
Then you’re not alone. This is a space for you to feel seen and supported as you break free from food rules, find food freedom and learn to accept yourself as you are.
Listen on:
Episodes
Sunday Sep 14, 2025
Sunday Sep 14, 2025
In this episode, Katy and Becca dive deep into what it really looks like to heal a disordered relationship with exercise. They share personal stories, messy truths, and practical tools from their own recovery journeys, including the red flags they look out for and how they reintroduced movement in ways that felt safe, flexible, and empowering.
Whether you’ve taken a break from formal workouts or are exploring movement again after recovery, this conversation offers compassionate, relatable insight.
We talk about:
Letting go of rigid, weight-focused exercise
Taking intentional breaks from movement during recovery
Red flags and boundaries to support a healthier mindset
How to return to movement with curiosity and self-trust
Navigating body changes and discomfort while exercising
Let us know what this brought up for you, we always love hearing from you!
Monday Sep 01, 2025
Monday Sep 01, 2025
In this episode, we're joined by the wonderful Sarah Dosanjh, also known as The Binge Eating Therapist, to dive deep into the tricky world of food permission.
We share our honest experiences about:
- What giving ourselves permission to eat really looked like
- What felt restrictive, even when it seemed “permissive”
- What actually helped in our individual journeys
- Common mistakes people make when exploring permission
- Big misconceptions that keep people stuck
Whether you’re at the start of your recovery or somewhere in the messy middle, we hope this conversation helps you feel less alone and more curious about what true permission can look like for you.
We’d love to hear from you: Where do you feel stuck with food permission? What helps you feel truly free to choose?
Monday Aug 18, 2025
Monday Aug 18, 2025
In episode 17 of the Once Upon A Binge podcast, Katy and Becca look talk about magical thinking.
They discuss:
What is magical thinking?
How can you identify magical thinking is at play?
How diet culture uses magical thinking
Does magical thinking give us hope?
How lived experience can reinforce magical thinking as well as dispel it
The role of stress in magical thinking
The magical BMI
The pain of letting go of magical thinking
Does an conditional upbringing make us more likely to turn to magical thinking?
Can you see yourself in any of these experiences? How does magical thinking show up for you? Let us know in the comments below!
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Connect with us:
- Instagram - www.instagram.com/onceuponabingepodcast
- Email - podcast.onceuponabinge@gmail.com
Connect with Becca:
- Instagram – www.instagram.com/bingefreeandbeautiful
- Email - bingefreeandbeautiful@gmail.com
Connect with Katy:
- Website - www.knacoaching.com
- Work with Katy - www.knacoaching.com/enquire
Monday Aug 04, 2025
Monday Aug 04, 2025
In episode 16 of the Once Upon A Binge podcast Katy and Becca talk about what life was like for them when they had a disordered relationship with exercise. Through sharing their experiences they look at:
The difference between riven exercise, compulsive exercise and excessive Exercise
How do you know when your relationship is disordered?
Vulnerability of your body changing through exercise or lack of
Exercise as a means to structure
When there’s always room to do more
The appeal of exercise to the perfectionist
Using devices to track exercise
How does identity and superiority link to exercise
Stay tuned for future episodes where Katy and Becca talk about what helped them in developing a more balanced and stable relationship with exercise.
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Connect with us:
- Instagram - www.instagram.com/onceuponabingepodcast
- Email - podcast.onceuponabinge@gmail.com
Connect with Becca:
- Instagram – www.instagram.com/bingefreeandbeautiful
- Email - bingefreeandbeautiful@gmail.com
Connect with Katy:
- Website - www.knacoaching.com
- Instagram - www.instagram.com/knacoaching
- Work with Katy - www.knacoaching.com/enquire
Monday Jul 21, 2025
Monday Jul 21, 2025
In Episode 15, Katy and Becca talk about their experiences of feeling out of control around food and why that felt so distressing. TRIGGER WARNING: This episode discusses sexual trauma because this is relevant for the podcast hosts experiences. If you would find this distressing to listening to then piece practice self-care and skip this episode.
Katy and Becca talk about:
Feeling your body change
Body checking to regain control
Feeling powerless to binges
Retraumatisation through binges
Restriction vs Bingeing – The battle for control
How parts work can help
Is it control or is it autonomy?
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Connect with us:
- Instagram - www.instagram.com/onceuponabingepodcast
- Email - podcast.onceuponabinge@gmail.com
Connect with Becca:
- Instagram – www.instagram.com/bingefreeandbeautiful
- Email - bingefreeandbeautiful@gmail.com
Connect with Katy:
- Instagram - www.instagram.com/knacoaching
Monday Jul 07, 2025
Monday Jul 07, 2025
It’s Episode 14 of The Once Upon A Binge Podcast and today Katy and Becca are back with shame. But this time, they’re exploring what helps when we’re in a shame spiral.
Some of the things they cover are:
- The concept of unwanted identities
- Removing personal shame through psychoeducation
- Seeing shame as a human response
- Shaming as a form of behavioural control
- Sharing our shame – how do we do it safely?
- What’s physically going on when we feel shame
- Move away, move against, move towards
- Shame and binary thinking
What else has helped you with feelings of shame? This is a two part episode, listen to our last episode to learn more about our experiences of shame.
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Connect with us:
- Instagram - www.instagram.com/onceuponabingepodcast
- Email - podcast.onceuponabinge@gmail.com
Connect with Becca:
- Instagram – www.instagram.com/bingefreeandbeautiful
- Email - bingefreeandbeautiful@gmail.com
Connect with Katy:
- Website - www.knacoaching.com
- Instagram - www.instagram.com/knacoaching
- Work with Katy - www.knacoaching.com/enquire
Monday Jun 23, 2025
Monday Jun 23, 2025
Shame. That all too familiar feeling that we want to run away from and hide. In episode 13 of The Once Upon A binge Podcast, Katy and Becca aren’t running away from shame, they’re facing it head on sharing there experiences of shame in relation to bingeing and body image.
They look at:
- What shame feels like
- Shame vs guilt
- The shame of caring about how we look
- The link between body image, shame and trauma
- Emotional disconnection
- The shame of not being able to stop
- Shame and identity
- Culture, shame and women’s bodies
- Expectations
This a part 2 episode so keep tuned for the next one, where Katy and Becca explore what helps with shame.
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Connect with us:
- Instagram - www.instagram.com/onceuponabingepodcast
- Email - podcast.onceuponabinge@gmail.com
Connect with Becca:
- Instagram – www.instagram.com/bingefreeandbeautiful
- Email - bingefreeandbeautiful@gmail.com
Connect with Katy:
- Website - www.knacoaching.com
- Instagram - www.instagram.com/knacoaching
- Work with Katy - www.knacoaching.com/enquire
Monday Jun 09, 2025
Monday Jun 09, 2025
Ever felt like people just don’t get what you’re going through? Well this episode is for you!
In episode 12 of the Once Upon A Binge podcast, Katy and Becca talk about feeling misunderstood both when they were living with d!sordered eating and during recovery.
They talk about: - Feeling dismissed by repeated misunderstandings- Relying on others’ opinions to define self-worth- The “You look great” comments - Trivialising b!nge eating - Do we really want to be understood? - Not looking “sick enough” - Pushback from people entrenched in diet culture - Letting go of the need to be understood - Is it your responsibility to educate others?
We hope that you felt seen in this episode but if not, let us know what others ways you have felt misunderstood during your recovery – you never know who might need to hear someone else gets it.
Song reference – Falling In Reverse – Popular Monster
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Connect with us: - Instagram - www.instagram.com/onceuponabingepodcast- Email - podcast.onceuponabinge@gmail.com
Connect with Becca:- Instagram – www.instagram.com/bingefreeandbeautiful - Email - bingefreeandbeautiful@gmail.com
Connect with Katy:- Website - www.knacoaching.com- Instagram - www.instagram.com/knacoaching- Work with Katy - www.knacoaching.com/enquire
Monday May 26, 2025
Monday May 26, 2025
In the previous Once Upon A Binge episode Katy and Becca talked about why weekends are so difficult for binge eating. In episode 11, Katy and Becca go into some of the things that helped them post-binge. They discuss:
• What helped with the physical discomfort post binge • Resistance to recovery advice in the binge aftermath • The belief that self-criticism will prevent future binges • What if binges are your friend not your enemy?• Self-compassion• How do you do curiosity without compassion?• Facing the binge rather than running away• How sharing our binges can help with acceptance• The “this is my last binge” mentality
We would love to hear what helps you post-binge? Whether that’s navigating the physical discomfort or the emotional hangover? Let us know in the comments below, you never know who it might help! Also tell us, is it “on the blink” or “on the brink”? “I could care less” or “I couldn’t care less”? 💜
Monday May 12, 2025
Monday May 12, 2025
In episode 10 of the Once Upon A Binge podcast, Katy and Becca delve into the topic of weekend binges. Weekends can be a tricky time when you’re living with BED and in this episode Katy and Becca draw on their own experiences to discuss why weekends can be such a challenge. They talk about:
• Unstructured time and social events at the weekend • Weekday restriction• Ritualistic binges on a Sunday • Loneliness and binge episodes • How did we feel about weekend binges?• The “fresh start” mentality on a Monday morning • Being the “good girl” and bingeing as a form of rebellion • Recovery as act of feminism • Acceptance that eating habits change at the weekend
Do you find the weekends a challenging time for bingeing? What do you think contributes to weekend binges? We’d love to hear your thoughts in the comments below! 💜