Ever feel like one binge has ruined all your progress? You’re not alone—and the worst thing you can do is try to "undo" it the next day with starvation or overexercising.In this episode, I’ll show you how I personally recover from binge eating without wrecking my metabolism—and why what you do next matters more than what you just ate.I’m Karen Oliver, certified health, nutrition, and menopause coach—and I specialize in helping women 40+ lose weight and rebalance hormones without falling into the binge-restrict trap.You’ll learn:✔️ What to eat the day after a binge to support fat loss✔️ Why your binge’s root cause (emotional, hormonal, or situational) determines how to respond✔️ How to break the guilt cycle and get back into momentum✔️ And why extreme restriction or “making up for it” backfires—especially in perimenopause or postmenopause🎯 If you want to lose weight, heal your metabolism, and finally feel in control around food—this is for you.⏱️ Timestamps:00:00 – How to recover from a binge the right way04:06 – Why overcompensating slows fat loss07:29 – The 3 types of binges (emotional, hormonal, situational)07:58 – Hormonal binge triggers (cortisol, leptin, under-eating)17:04 – What to do after a party or emotional binge22:56 – Post-vacation strategy (without crash dieting)29:39 – Final thoughts: how to keep losing weight and reset your mindset