The Extra Rep Podcast

💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube

Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.

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The Extra Rep Podcast

Binge Eating

July 28, 2025 • The Extra Rep

Josh and Liam dive deep into the emotional roots of binge eating, discussing why stress and poor food planning often drive late-night Uber Eats disasters. They share personal and client experiences, quick-win strategies like water, walks, and protein-packed breakfasts, and how perfectionism, fasting, and shame cycles worsen the problem. Insightful, real, and a touch cheeky as always.

[0:00] Why emotional stress drives binge eating and late-night cravings

[3:30] Guilt, shame, and the “KFC regret ratio” – how to bounce back

7:00] Decision fatigue, fast food, and failing routines on weekends

12:58] Why low protein and fiber intake leads to overeating disasters

18:14] When emotional eating is actually okay – planning treats that work

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