One Body to Love with Dr. Meredith MacKenzie
One Body to Love with Dr. Meredith MacKenzie is a space for honest, unfiltered conversations about food relationships, body image, and the emotional journey to self-acceptance. Hosted by binge eating therapist and intuitive eating coach Dr. Meredith MacKenzie, this podcast dives deep into what it really takes to break free from the cycles of bingeing, restricting and food guilt, in order to finally feel at home in your body. With warmth, insight, and lived experience, this show offers connection and guided support for women who are tired of chasing perfection and ready to reconnect with themselves in a more meaningful way, free from outside pressures.
Each week through solo episodes, guest interviews, and real-life coaching conversations, listeners are invited into real, grounded conversations. Ranging from topics of intuitive eating and binge eating recovery, to reclaiming your body, joyful movement, and navigating life in a culture obsessed with size. If you’ve ever whispered, “I don’t know what else to try,” One Body to Love will offer a new perspective, one rooted in compassion, curiosity, and sustainable change. Whether you’re in the thick of it or slowly finding your way forward, this is your reminder that healing is possible and you don’t have to do it alone.
One Body to Love with Dr. Meredith MacKenzie
Stopping the Shame Spiral: What To Do After a Binge
If you’ve ever found yourself in the aftermath of a binge — flooded with guilt, panic, and promises to “fix it tomorrow” — this episode is for you.
In today’s episode of One Body to Love, I walk you through exactly what to do after a binge, not from a place of control or punishment, but from care, nervous system safety, and self-compassion. This episode is a practical, grounding guide you can come back to whenever the shame spiral starts to take over.
This isn’t about being perfect.
It’s about knowing what actually helps — even when everything feels messy.
Summary
Binge eating is rarely just about the food. It’s about what happens after: the mental math, the fear, the self-blame, and the urgent desire to undo what just happened. In this episode, I share a clear, step-by-step roadmap for navigating the post-binge moment in a way that reduces shame, prevents restriction, and supports long-term binge eating recovery.
I talk through how to calm your nervous system, nourish your body without compensation, and interrupt the binge–restrict cycle — even if you’re listening while the discomfort is still very real.
This episode may feel especially supportive if you:
- Binge eat at night
- Feel stuck in cycles of restriction and overeating
- Experience intense shame after eating
- Want food freedom without another “reset” or diet
Episode Timestamps
- 00:55 – Why the shame spiral after a binge feels so intense
- 02:39 – The compassionate roadmap I use with clients
- 04:45 – Step 1: Why trying to “undo” a binge keeps the cycle alive
- 07:44 – Step 2: Gentle hydration as nervous system care
- 09:25 – Step 3: Why rest and sleep matter more than willpower
- 12:53 – Step 4: Why restriction and compensation backfire
- 15:20 – Step 5: How to approach your next meal without punishment
- 18:10 – Step 6: Ending emotional self-punishment
- 20:45 – Step 7: Small acts of safety and self-care
- 23:10 – Step 8: Curiosity instead of criticism
- 26:30 – Step 9: A simple tool to help prevent future binges
Resources & Links
- Five Steps to End Binge Eating at Night (Free Guide)
- Am I Really Hungry? Flowchart (a 60-second check-in I use with clients every week)
- Food Freedom in a Weekend mini-course
One Body to Love 10-Week Intuitive Eating Program
Website - www.meredithmackenzie.ca
Instagram - @Dr.MeredithMackenzie
Facebook - Meredith MacKenzie Coaching
Pinterest - pinterest.com/drmeredithmackenzie
Youtube - @Dr.MeredithMackenzie
