Delay the Binge Podcast | The Moment Before the Reaction
Because we all have patterns we run to when life gets hard.Delay the Binge™ Podcast is about the pause before the reaction.If you've ever found yourself emotionally eating, overworking, people-pleasing, overthinking, overspending, scrolling, shutting down, or repeating patterns you wish you could change, you're not alone.Hosted by speaker, author, and storyteller Pam Dwyer, Delay the Binge™ explores the hidden patterns that shape our choices, relationships, habits, and lives.Through conversations with experts in psychology, neuroscience, resilience, behavior change, nervous system regulation, and personal growth, you'll learn practical ways to recognize triggers, interrupt automatic reactions, and make more inte...
Busy Is Not Progress: Finding Meaningful Momentum with Rob Tracz
Have you ever finished a busy day, checked everything off your list, and still wondered what you actually accomplished?
Being busy and making meaningful progress aren't always the same thing.
In this episode of Delay the Binge™, Pam Dwyer welcomes Rob Tracz, TEDx speaker, performance coach, founder of TAPS Coaching, and host of Surviving the Side Hustle.
Rob learned early that discipline, determination, and hard work could open doors. Those qualities helped him succeed in sports, education, and business. But over time, he began to recognize that some of the patterns that had se...
Are You Using Your Own Voice? | Cat Matson on Confidence & Authenticity
Have you become so good at reading the room that you've forgotten how to listen to yourself?
For years, you may have learned to adjust your words, your behavior, and even your personality to keep others comfortable, avoid conflict, or feel accepted. But when does being adaptable stop being a strength and start costing you your sense of self?
In this episode of Delay the Binge™, host Pam Dwyer welcomes communication and speaking coach Cat Matson for a thoughtful, honest, and often humorous conversation about authenticity, confidence, people-pleasing, and the courage to use your own vo...
What If You've Been Wrong About Yourself? | Ginny Burton
What if some of the things you've believed about yourself aren't true?
We all carry patterns, behaviors, and beliefs shaped by our earliest experiences. But what happens when those familiar ways of living are no longer helping us become who we want to be?
In this episode of Delay the Binge™, Pam Dwyer sits down with Ginny Burton, founder and executive director of OUT Impact Coalition, to explore how we can recognize the beliefs that have shaped our lives and begin making different choices.
Ginny's journey took her through addiction, incarceration, and years of...
You Know What to Do. So Why Aren’t You Doing It? with Leah Hadley
Sometimes the problem isn't that we don't know enough.
We know we should look at the statement. Have the conversation. Make the decision. Stop spending when we're stressed. Ask the question we've been avoiding.
But knowing what to do and feeling able to do it when fear, uncertainty, grief, or an old story gets activated can be two very different things.
In this episode, Pam sits down with Leah Hadley, founder of Intentional Wealth Partners and Intentional Divorce Solutions and author of Intentional Money: The Modern Woman's Guide to Building Wealth...
Raised in Silence: What It Really Means to Feel Heard | Maria Gallucci
What does it really mean to make someone feel heard?
Maria Gallucci learned the answer long before she had words for it.
Raised by Deaf parents as a CODA (Child of Deaf Adults), Maria grew up navigating both the Deaf and hearing worlds. American Sign Language was her first language, and from an early age, she learned to pay attention to far more than words: expression, body language, emotion, and whether the person in front of her truly felt understood.
At just 12 years old, Maria found herself helping her parents navigate the closing...
Who Are You Without the Shoulds? | Jim Hughes
Have you ever looked around at your life and thought, This should be enough?
The career. The family. The accomplishments. The things you worked so hard to build.
And yet, something still feels missing.
In this episode of Delay the Binge™, Pam Dwyer sits down with Jim Hughes, founder of Become Untamed, international speaker, business and personal coach, and former engineering leader, for a conversation about what happens when the person we learned to be begins to feel disconnected from who we actually are.
Jim in...
The Pause Still Counts: How to Find Your Way Back | Part 2 with NuriEdge
What happens when you know what to do, but stress takes over before you can do it?
And what happens when the pause comes after the reaction?
In Part 2 of my conversation with NuriEdge co-founders Mariana Merritt and Lacey Mathews, we move from understanding our patterns to what it looks like to work with them in real life.
We talk about the moments when you send the email, say the thing, shut down, overreact, or fall back into an old behavior before you realize what is happening. Instead of treating that...
Why Do I Keep Falling Back Into Old Patterns? | Part 1 with NuriEdge
You know better. You’ve done the work. You’ve learned the tools. So why, when you’re stressed, exhausted, or under pressure, do old behaviors and beliefs suddenly come rushing back?
In Part 1 of this special two-part conversation, Pam sits down with Mariana Merritt and Lacey Matthews, co-founders of NuriEdge, to explore what is actually happening when we struggle to access what we already know.
Mariana brings a background in applied social psychology and therapeutic support, while Lacey brings years of experience in technology and product development. Together, they’re exploring how neurosci...
The Body Remembers: Healing Trauma, PTSD & Self-Love | Dr. Noushin Hart
What happens when the doctor helping everyone else is quietly struggling to survive?
For more than 30 years, Dr. Noushin Hart built a successful career as a board-certified radiation oncologist while privately battling the effects of childhood trauma, PTSD, depression, insomnia, and emotional pain that conventional treatments never fully resolved.
In this powerful conversation, Dr. Hart shares her journey from silence and survival to healing and self-love. Together, we explore the connection between trauma, the nervous system, physical health, and the importance of reconnecting with ourselves.
In this episode, we discuss:
• Childhood tr...
When “What If?” Becomes Permission to Begin | Brandi Croghan
What if you did not need certainty before taking the next step?
Brandi Croghan, leadership consultant, speaker, founder of The What If Collective, and creator of the What If Mindset, joins Pam Dwyer to explore how two simple words can open the door to courage, connection, and meaningful change.
After an unexpected career transition and a difficult personal season, Brandi traveled alone to Spain to walk 116 kilometers of the Camino de Santiago. She began the journey carrying a 16-pound backpack and believing she needed to see the entire path ahead. What she discovered was that...
When Your Old Life Isn’t Coming Back | Dr. Jeffrey Bone
What happens when the life you spent years building suddenly disappears?
After exposure to black mold led to chronic inflammatory response syndrome and an immune deficiency disorder, psychologist, author and chronic illness mentor Dr. Jeffrey Bone had to confront a painful truth: the life he kept trying to reclaim was not coming back.
In this deeply honest conversation, Jeffrey shares the grief of losing both his health and the identity built around who he had once been. He and Pam explore medical trauma, the isolation of invisible illness, the importance of self-advocacy, and why finding...
When You Realize Your Thoughts Aren’t Always in Charge | Alan Bodnar
What if the thoughts, emotions, habits, and reactions you identify as “you” are often automatic patterns running outside your awareness?
Alan Bodnar, author of The Self-Driving You, joins Pam Dwyer to explain how the brain’s self-driving system generates many of our first responses to life. These patterns can shape our fears, cravings, beliefs, emotional reactions, and sense of identity before the conscious mind has an opportunity to intervene.
Alan describes the difference between the automatic system and the conscious “driver” capable of directing attention and choosing an alternative response. He and Pam explore how the pause...
When the Life That Once Fit You Doesn’t Anymore | Dr. Lorea Martínez
What happens when the work, purpose, or life that once felt right suddenly doesn’t?
For Dr. Lorea Martínez, burnout didn’t begin with a dramatic collapse. It appeared gradually. The purpose-driven work she once loved stopped bringing joy. Her creativity dried up. And like many high achievers, when things became harder, her instinct was to push harder.
Until she realized the problem wasn’t that she needed to try more.
She needed to pause.
In this conversation, Lorea and I explore burnout not simply as exhaustion, but as i...
When You Stop Abandoning Yourself to Keep the Peace with Barb Nangle
What if keeping the peace with everyone else has been costing you peace with yourself?
In this episode of Delay the Binge™, Pam Dwyer talks with boundaries coach, speaker, author, and Fragmented to Whole podcast host Barb Nangle about the connection between healthy boundaries, self-trust, and what Barb calls internal safety.
After entering recovery at age 52, Barb began recognizing long-standing patterns of people pleasing, over-responsibility, and self-abandonment. She discovered that creating boundaries wasn’t simply about learning how to say no. It was about learning to have her...
When Surviving Isn’t the Same as Recovering with Savio Clemente
Surviving a crisis and recovering from it are not the same thing.
Two-time cancer survivor Savio Clemente joins Pam to explore the invisible period after disruption, when the emergency has passed but your body, clarity, and identity are still finding their way forward. Together, they discuss post-crisis recovery, adaptive resilience, self-forgiveness, intentional silence, and who we become through the experiences that change us.
The crisis ends. The treatment stops. Everyone expects you to move on.
But internally, you may still be recovering.
Savio Clemente is a keynote and TEDx speaker, journalist...
When You Realize You’ve Abandoned Yourself with Debbie Zita
Have you become a supporting character in your own life?
International TEDx speaker, bestselling author, and creator of the Six Selves model Debbie Zita joins Pam to explore how we lose ourselves inside relationships, responsibilities, expectations, and the roles we perform for others.
Together, they discuss recognizing self-abandonment, replacing the inner critic with an inner best friend, seeking wholeness instead of balance, and meeting every part of yourself with compassion. Debbie also leads listeners through a heart-centered practice designed to help us pause, reconnect, and begin coming home to ourselves.
Sometimes growth isn’t...
When Doing More Stops Moving You Forward with Dorota Wasik
What if the problem isn’t that you aren’t trying hard enough, but that you’ve spent years trying to solve stress by doing more?
Dorota Wasik is the founder of Boss Up Your Life and creator of the Regulated Success Method. Alongside her coaching work, she continues to serve in a senior leadership position at a Big Four professional services firm while raising two daughters.
Her life remains busy, but busy no longer has to mean chronically stressed.
Dorota joins Pam to explain why productivity tools, better organization and another new habit...
When You Give Everyone Grace Except Yourself with Dr. Melissa Robinson-Winemiller
Have you spent years extending empathy, grace and understanding to everyone except yourself?
Many of us know exactly how to comfort someone else, excuse their mistakes and understand the circumstances behind their behavior. But when we struggle, make a mistake or fall back into an old pattern, that same grace suddenly disappears.
Melissa is an emotional intelligence coach, international speaker, author of The Empathic Leader and TEDx Editors’ Pick speaker. In this candid conversation, she joins Pam to explore self-empathy, shame, boundaries, people-pleasing and the hidden emotional weight so many of us carry.
Me...
When You Stop Waiting for the Storm to Pass with James Lang
So much of life is spent waiting, waiting for the storm to pass, for circumstances to improve, for work to slow down, or for the future to feel certain.
But what if building momentum isn’t about waiting for better conditions? What if it begins by noticing the life, and the calm, that already exists between the raindrops?
Entrepreneur and business leader James Lang joins Pam for a candid, humorous and deeply reflective conversation about mental health, terminal illness, leadership, identity and finding purpose when the future feels uncertain.
James describes how years of hi...
You Don’t Have a Willpower Problem with Dr. Judith Wright
What if the behavior you're trying so hard to stop isn't actually the problem?
Dr. Judith Wright calls many of our everyday numbing behaviors “soft addictions”, ordinary activities like scrolling, shopping, eating, working, or watching television that we begin using beyond their usefulness to escape what we're feeling.
And according to Judith, the answer isn't simply more discipline.
You don't have a willpower problem. You may have an unmet yearning problem.
In this Week 2: CHOOSING episode of The Delay the Binge™ Journey, Pam and Judith explore what may actually be happening undern...
When Pushing Harder Stops Working with Nancy Deyo
What happens when pushing harder, the strategy that helped you succeed your entire life, becomes the very thing standing in your way?
Former Silicon Valley CEO Nancy Deyo built her identity around achievement, performance, and the next goal. But after a spinal injury on Mount Kilimanjaro led to years of chronic pain, disability, opioid dependence, and medical uncertainty, Nancy faced something she couldn't outwork: the collapse of the identity she'd spent a lifetime building.
In this Week 2: CHOOSING conversation of The Delay the Binge™ Journey, Pam and Nancy explore the difference between pushing through and mo...
Choosing Intimacy Over Compromise with Dr. Alexandra Stockwell
You can be successful, productive and deeply committed to the people you love, and still lose touch with yourself.
Dr. Alexandra Stockwell, widely known as The Intimacy Doctor, joins Pam for a conversation about the small choices that create genuine connection with ourselves and with the people we love.
Alexandra describes recognizing change not through burnout or crisis, but at the level of a "whisper." Nothing was obviously wrong with her life, yet she knew continuing along the same trajectory for decades wasn't what she wanted.
That raises one of the most important...
When an Old Story Is Still Making Your Choices | Scott Mason
What if some of the choices you’re making today are being influenced by stories you’ve carried for years?
In Week 2: CHOOSING of Delay the Binge™: The Journey, Pam Dwyer talks with Scott Mason, known as The Myth Slayer, about the beliefs and stories that can quietly shape our identity, behavior, and choices. Scott shares his five toxic myths, why recognizing the story beneath a behavior can create space to choose differently, and how small actions begin giving us evidence that another story is possible.
The conversation also takes a deeply...
When Someone Sees Something in You That You Can’t See Yet | Richard Buckingham
What if someone else can see something in you that you haven’t learned to see yet?
In Episode 6 and the opening conversation of Week 2: CHOOSING of Delay the Binge™: The Journey, Pam Dwyer talks with Richard Buckingham about possibility, transformation, and what can happen when someone believes in us before we’re ready to believe in ourselves.
Richard shares the story of being a shy young boy who stuttered and the English teacher who recognized something in him that Richard couldn’t yet recognize in himself.
That experience stayed with him.
...Why Everything Suddenly Feels So Hard | Dr. Vanessa Labode-Richman | The Journey: Awakening
You're still functioning. You're still handling things. But suddenly, things that once felt manageable require far more effort than they should.
Why does everything feel so difficult?
In this episode of Delay the Binge™, Pam Dwyer sits down with clinical neuropsychologist Dr. Vanessa LaBode-Richman to explore what happens when stress, grief, adversity, and unresolved problems begin consuming more of our mental resources than we realize.
Vanessa introduces Pam to a concept that changes the way we can think about depletion:
Brain Dollars.
Imagine beginning each day with a limited am...
When Doing More Never Feels Like Enough | Sherry Shaban | The Journey: Awakening
What happens when doing more never quite feels like enough?
More achievement. More discipline. More control. More rules.
In this episode of Delay the Binge™, Pam Dwyer sits down with Sherry Shaban, osteopath, health and life coach, and founder of Make Peace with Food, for a conversation that begins with food, but quickly becomes about something much bigger.
Sherry explores the connection between overeating, overachieving, people pleasing, perfectionism and control, and why some of the behaviors we call self-sabotage may have originally developed as ways of protecting us.
Instead of...
You Don't Have To Give Your All To Give Your Best | Erika Coleman | The Journey: Awakening
What happens when you're still functioning, still achieving, still getting everything done, but everything starts feeling harder than it should?
Speaker, consultant, and recovering overachiever Erika Coleman joins Pam Dwyer for a candid conversation about burnout, chronic stress, perfectionism, and the hidden cost of constantly proving how much we can handle.
After building a million-dollar training company while caring for her mother through cancer, Erika experienced burnout so severe that she became non-functional. She later earned a master’s degree from Harvard University focused on stress, high performance, and well-being.
Together, Pa...
Who’s Really Making Your Choices? with Paula Houlihan | The Journey: Awakening
How many of the choices you make every day are actually conscious?
In the final episode of Week 1: Awakening of The Delay the Binge Journey, Pam Dwyer talks with behavioral change expert, keynote speaker, author, and Power Pause™ creator Paula Houlihan about the brain’s autopilot, and what happens when the patterns designed to help us begin taking us somewhere we no longer want to go.
Paula explains why automatic behavior isn’t evidence that something is wrong with us. Our brains are doing what they were designed to do: conserving energy...
When Achievement Becomes Your Identity with Dr. Mamta Bhatt | Awakening
What happens when you’ve spent so long achieving that you’re no longer sure who you are without the achievement?
The Delay the Binge™ Journey begins with Awakening and Dr. Mamta Bhatt, a macromolecular scientist, bestselling author, speaker, and wellness expert whose own journey took her from high-pressure achievement through years of illness and nearly two decades of monastery life.
Mamta had built an identity around output. She knew how to achieve, solve problems, and keep going.
But when her health changed, the tools that had always served her co...
She Thought Cancer Was Punishment, Then Everything Changed | Jennifer Greenhut
Jennifer Greenhut was diagnosed with Stage 4 triple-negative breast cancer and faced the possibility that her life might be cut short.
Instead of asking, "Why is this happening to me?" she began asking a different question:
"What's in this for me?"
That shift changed everything.
In this episode of Delay the Binge™, Jennifer shares how cancer became an unexpected awakening, teaching her about gratitude, trust, receiving love, and finding purpose through pain.
We discuss:
• Stage 4 breast cancer and survival
• The power of perspective
• Caregiver support and burnout...
Why Good Parents Lose Their Patience | Michelle Puster
Most parents don't lose their patience because they're bad parents.
They lose it because they're exhausted.
In this episode of Delay the Binge™, Pam Dwyer sits down with therapist, parent educator, and founder of Compassionate Heart Parenting, Michelle Puster, to explore what happens when burnout, shame, and nervous system overwhelm quietly shape the way we respond to our children.
Michelle shares her personal journey through parent burnout, growing up in a family impacted by addiction, and learning how self-compassion became the key to breaking generational cycles without becoming trapped in guilt and self-criticism.
...Why We Keep Repeating Unhealthy Patterns with Elaine Starling
Why do we keep doing things we know aren’t good for us?
In this powerful episode of Delay the Binge, Pam Dwyer sits down with Elaine Starling to explore the hidden patterns behind emotional eating, overworking, overthinking, people pleasing, nervous system overload, and Quiet Depletion.
After surviving a life-changing stroke and experiencing what she describes as a profound spiritual awakening, Elaine began receiving what she calls “divine downloads” about human behavior, self-worth, alignment, and the deeper reasons we disconnect from ourselves.
Together, Pam and Elaine discuss:
Why unhealthy patterns aren’t really ab...The Hidden Cost of Blending In | Wendy Kim
What happens when you spend years blending in instead of fully being yourself?
In this powerful episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with keynote speaker, leadership coach, and bestselling author Wendy Kim for a deeply honest conversation about intuition, self-trust, identity, and the hidden emotional cost of staying quiet in rooms that were never built for you.
Wendy shares her journey from working in the male-dominated tech and gaming industry, where she learned it felt safer to silence her voice, to building a successful coaching and speaking career helping others fo...
Why Women Feel Exhausted in Midlife (It’s Bigger Than Menopause) | Claudia Taboada
What if the reason you feel exhausted, disconnected, overwhelmed, or emotionally “off” isn’t because you’re failing… but because your body is going through a major transition no one prepared you for?
In this powerful episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Claudia Taboada — The Midlife Success Mentor™ — to discuss the hidden impact of menopause, muscle loss, burnout, brain fog, emotional depletion, and why so many women quietly stop recognizing themselves in midlife.
Together, they explore:
• Why menopause is much bigger than hot flashes • The silent symptoms women are rarely warne...
You're Not Broken, You're Running a Pattern | Rebuilding Self-Trust with Katie Ruffino
Most people don’t struggle because they don’t know what to do.
They struggle in the moment…they don’t trust themselves enough to do it.
In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Katie Ruffino to explore what’s really happening beneath patterns like overeating, indecision, and self-sabotage.
This conversation goes beyond behavior.
It gets to the root:
👉 the unconscious patterns
👉 the beliefs running in the background
👉 and the moment you override yourself
Katie shares how self-trust isn’t something you eith...
Why You Can’t Say No (Even When You Want To) | The Mental Boardroom with Dana Skaggs
Most people don’t struggle with boundaries because they don’t know how to say no.
They struggle because in the moment…something else takes over.
In this episode of the Delay the Binge Podcast, Pam Dwyer sits down with psychotherapist and “Queen of Boundaries,” Dana Skaggs, to unpack what’s really happening beneath burnout, people-pleasing, and overgiving.
This isn’t about willpower.
It’s about understanding the internal patterns, often rooted in past experiences, that show up in real time and override your ability to choose differently.
And more impor...
It’s Not Your Team… It’s Your Environment | Tanu Tiwari
Most leaders believe disengagement is a performance problem.
But it’s often an environment problem.
In this episode, Pam Dwyer sits down with leadership strategist and author Tanu Tiwari to explore how leaders unintentionally create microcultures that either activate initiative, or slowly shut it down.
Tanu shares how everyday leadership behaviors, patterns, and blind spots shape team engagement, and why awareness is the key to changing everything.
Because people don’t disengage randomly.
They respond to the environment around them.
What you’ll learn:
• wh...
Why You’re Always Tired (It’s Not Discipline) | Lauren Callahan | The Return Series
You’re doing everything right.
Eating better. Trying to stay consistent. Pushing through.
And you’re still exhausted.
In this episode, Pam Dwyer sits down with integrative wellness consultant Lauren Callahan to explore the real reason so many high-achieving women feel tired, foggy, and unable to follow through.
It’s not a discipline problem.
It’s a capacity problem.
This conversation is part of The Becoming Series: The Return, where awareness becomes application.
Lauren shares how improving gut health and prioritizing a “fiber first” approach can dramatica...
Finding Your Way Back to Yourself with Dr. Kate Steiner | The Return
Most people don’t realize they’re burned out…because it doesn’t always look like burnout.
It looks like showing up. Getting things done. Checking all the boxes.
But underneath…something feels off.
In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Dr. Kate Steiner to explore the concept of quiet burnout, the slow, subtle disconnection that builds over time.
This conversation isn’t about dramatic breakdowns.
It’s about the small, everyday moments that quietly drain you…and how to find your way back.<...
Stop Forcing It | Justin Michael | Becoming Finale
Most people don’t struggle because they don’t know what to do.
They struggle in the moment
they don’t follow what they already know.
In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Justin Michael, 10X bestselling author and executive coach, to explore what’s really driving behavior beneath the surface.
This conversation is inspired by his latest book:
📘 Rewriting the Law of Attraction: Stop Manifesting, Start Becoming
👉 https://a.co/d/09O7g2rx
Inside this conversation:
• the differ...
