📘 Weekly Module Breakdown

Week 1: Understanding Binge Eating: Explore the emotional and neurological patterns behind binge eating and diet cycles. You'll start using a food & mood diary to uncover triggers.
📹 Topics: Why we emotionally eat | The binge–restrict cycle | Brain–body response

Week 2: Awareness & Habits: Learn to recognise physical, emotional, and situational triggers. Introduce the hunger scale and learn how to spot early cues.
📹 Topics: Types of hunger | Emotional eating cues | Using the hunger scale

Week 3: Stopping the Restrict–Binge Loop: Unpack how restriction fuels bingeing. Begin safely reintroducing “fear foods” using the Traffic Light method.
📹 Topics: Food permission | Traffic light system | Fear food exposure

Week 4: Gentle Nutrition Foundations: Learn how to eat regularly and balance meals without overthinking. We’ll create realistic meal plans that support—not restrict—you.
📹 Topics: Balanced plates | Snack pairing | Simple meal prep

Week 5: Emotional Regulation Alternatives: Build a non-food coping toolkit. Explore urge-surfing, emotional identification, and how to soothe without numbing.
📹 Topics: Self-care slip-ups | Coping strategies | Emotion wheel

Week 6: Mid‑Programme Reflection: Reflect on your progress, review wins and challenges, and realign your goals for the second half.
📹 Topics: Struggles and setbacks | Refocusing support | Progress tracking

Week 7: Body Image & Self‑Compassion: Challenge negative self-talk, shame, and body hatred. Explore body neutrality and write your “body story.”
📹 Topics: Body image 101 | Self-talk | Functionality & gratitude

Week 8: Taming All‑or‑Nothing Thinking: Learn how to find the grey zone. Build plans A, B and C for risky situations (travel, work stress, holidays).
📹 Topics: Risk triggers | Plan B thinking | Sustainable flexibility

Week 9: Letting Go of Food Rules: Challenge outdated food beliefs and moral language around eating. Begin trusting yourself without tracking.
📹 Topics: Ditching tracking | Saying no (without guilt) | Reclaiming food freedom

Week 10: Mastering Urge Management: What to do when cravings hit. Learn how to pause, respond—not react—and reintroduce movement with ease.
📹 Topics: The Pause technique | Habit stacking | Craving control

Week 11: Mindful & Intuitive Eating: Experience food without fear. Practice mindfulness, grounding, and intentional eating habits.
📹 Topics: Grounding | Mindful eating skills | Presence over perfection

Week 12: Review & Sustain: Reflect, celebrate, and solidify your next steps. Identify key habits to carry forward beyond the programme.
📹 Topics: Your progress | What’s next? | Long-term resilience

WHAT'S INSIDE?

Each week includes:

🧠 Weekly video modules
📺 Weekly Live Zoom workshops (Recorded) with breakout rooms (Tuesdays 7:30pm)
📝 Tools like food/mood diaries, hunger scales, urge surfing
📓 Weekly reflection prompts
📚 Reading list + meal templates
👥 Optional accountability buddy
📅 One-month post-course check-in

WHAT YOU'LL GAIN: 

Here’s what you’ll walk away with:

✅ A deeper understanding of why bingeing happens — emotionally, biologically, and behaviourally
✅ The tools to identify your personal triggers and respond to them with awareness
✅ Freedom from the restrict–binge cycle and the all-or-nothing mentality
✅ A flexible, supportive eating routine that nourishes your body without guilt
✅ Skills to manage cravings, urges, and intense emotions without turning to food
✅ A shift in your body image, grounded in self-compassion and functionality
✅ The confidence to trust yourself again with food — no tracking or rules required

IS THIS FOR ME?

This is for you if…

👉 You’ve tried diets, calorie tracking, or willpower — and nothing stuck

👉 You feel out of control around food, especially at night or when emotional

👉 You want to stop bingeing, but you’re scared of letting go of control

👉 You’re tired of shame, guilt, and starting over every Monday

👉 You want a programme that helps you from the bottom up