Episode 70: Why Skipping Meals Keeps You Stuck In The Binge-Restrict Cycle

Listen on: Spotify | Apple Podcast | YouTube | iHeart Radio | Listen Notes

Have you ever wondered why you keep repeating the same food patterns—restricting, binging, and then promising yourself it’ll never happen again?

In this episode of Make Peace With Food, I dive deep into the restrict–binge–punish–promise cycle that keeps so many of us stuck. I share how skipping meals and punishing ourselves for what we eat sends danger signals to the nervous system—keeping us in Protection Mode instead of peace.

We’ll explore how deprivation fuels cravings, how dopamine hijacks our reward system, and how simple nervous system regulation can help you finally trust your body again. This conversation is all about breaking free from punishment and returning to safety, self-compassion, and intuitive eating.

If you’ve ever felt trapped in a cycle of guilt and control around food, this episode is for you.

Listen to the full episode now on Spotify, iTunes, or YouTube and start calming your cravings from the inside out.

Topics Covered:

  • How skipping meals triggers food scarcity and nervous system stress
  • The “restrict–binge–punish–promise” cycle and why it keeps repeating
  • The last supper mindset and its emotional roots
  • How deprivation strengthens cravings and dopamine addiction
  • Using meal planning as a tool for safety, not control
  • Why fasting can heal or harm depending on your mindset
  • How to shift from punishment to self-compassion
  • Building safety and trust around food

🍪 Sweet Bonus for You!

Cravings don’t have to control you. That’s why I put together a free recipe eBook: 10 Sugar Fixes (Without the Sugar).

Inside you’ll find simple, delicious recipes that satisfy your sweet tooth—without the crash, guilt, or endless cycle of cravings.

👉 www.sherryshaban.com/sugarfixes

Enjoy this gift from me to you 💛