Refeed or Binge Eat: How to overeat without Guilt.


For many years I secretly struggled with a shameful binge eating disorder and the fear of relapse kept me from enjoying social gatherings as I knew “bad food” or booze would trigger it. This changed into a state of depression as I punished myself and then relapsed anyway.

When fear and our personal comfort zone controls our actions, reaching for more will never satisfy us, and this can cause feelings of guilt, shame, and worthlessness. In today’s post, I’d like to set your mind at ease while I try to change the way you see binge eating.

There was one point in my life where I gave up trying and just ate whatever I wanted to. Depression consumed me to the point where I was booked into a mental health clinic as my fear of food kept me from what is good.

Binge eating is a real thing, and if you’ve been struggling with this, then it’s time to be set free. Don’t condemn yourself or even see it as “bad”.

Through my personal journey from addicted to “set free”, I have come up with a solution that will work if you trust the insanity of my mind. My strategy involves feasting and fasting.

Throughout the Bible we read about times of plenty, and times of famine, times of blessing, and times of total chaos, you see the balance between darkness and light and you even see that bad things happened to good people.

This principle applies to every area of life. Chaos is just another word for Order, and we cannot have one without the other. We can’t create order if there was no chaos to start with. Then God said, “Let there be Light.” – Genesis 1

Food provides comfort, and good food provides pleasure. It naturally makes us feel better when we eat, and God designed it this way to teach us that we need nature as much as nature needs us.

If you are currently struggling with an eating disorder and/or depression, then you can smile as you read through this guide, as it was designed to heal you slowly over time.

I would like you to view binge eating as an uncontrolled refeed from now on. As a time where you can give your body and mind a break from the drama of this dark world.

The workouts I’ve designed for you on the BB4Christ Coaching platform will place your body under enough stress to trigger growth. Your muscles will start to require more nutrients to get stronger and defined.

This basically means you will need to trust the trainer for the next 40 weeks and take it one day at a time. If you fail and binge, you will get back up and get stronger. There is no quitting.

If you feel like quitting, just ask yourself: What else am I going to do if I don’t do this?

If you trust your trainer and you follow the strength program, whenever you relapse and binge, the excess calories will not ALL go to fat stores, some will be used for muscle glycogen and this is a win-win. Muscle is always a win.

Think of this strategy as bulking and cutting. To gain muscle we need to train hard and then eat a caloric surplus (+), and this is something every bodybuilder knows. To lose body fat we need a caloric deficit (-). It makes total sense.

When you diet for a long period of time your body will start to down-regulate hormones to slow down the metabolic rate and this is why we hit weight-loss plateaus. Refeeds can help you break these plateaus by giving your body a break from the famine you find yourself in.

My strategy works by teaching you how to let go of the guilt and condemnation associated with overeating. When you do this and you follow the program with tenacity and a fervor Spirit you will break free from the hold of your flesh.

Think of Refeed days as “Purposeful feasting”. You can live-a-little without any guilt or shame. I don’t want to make it more complex than that as the complexity of life requires more than an ebook to explain. God knows best.

That’s why I’ve built Bodybuilding for Christ. This platform is designed to help the body of Christ get stronger to find healing from trauma.

Here are ideas you can implement once a week to give yourself a break when losing weight. We call it the 7th day experience.

Be More Creative

Test new ideas in the kitchen. Cook together for a change. Spice things up. Think outside the box and have some fun. Food is a gift from God to be enjoyed with our family.

Bring Friends Together

Come together once a week. Each person brings their own creative dish. This will help you save money and experience food made with love. It’s good to see all your friends.

A Travel Experience

Try something new: Visit an organic market, Food & Wine Expo, or just go fine dining. Do something you’ve never done before and experience this life in a meaningful way.

Open Soup Kitchen

If you have a desire to give, nurture, and feed others, why don’t you put 10 – 20% of your income aside each month to buy food for those who are hungry and forgotten.

Bless others and you will actually see how your own greed and the need to eat will disappear. We are called to feed the poor as the living church of God. Conduits of His good nature.

“It is more blessed to give than to receive.” – Jesus Christ

Be a blessing in this dark world by sharing with others, even if you only have 5 loaves of bread, if you share it with God’s love, you can feed 10 thousand souls. All it takes is a little bit of faith.

Get out of your comfort zone and enjoy the experience food brings. Good food is not the enemy. Food is a blessing to be enjoyed with others. When you start to appreciate the beauty of social gatherings you will know what I mean.

Bodybuilding for Christ is designed to work on all 3 aspects of health – mind, body, and spirit – You will be strengthened by this program if you trust the process, strengthen your Spirit, and regain control of the ability to say yes and no.


When coaching athletes to get ready for an event there is always 1 day of the week, sometimes 2, where they can refuel and reload carbohydrates. The ‘Refeed Day’.

The best way to approach a Refeed day is to eat wholefoods, fruits like bananas, and if you want to get really fancy, you can dip them in honey.

However, if your cravings for chocolate, pizza, and ice cream still leads you down the slippery slope of destruction, just trust the process. Don’t quit. What else are you going to do?

Eventually, you will stop binge eating and start refeeding like a boss and then your mind will also make a positive+ switch as you create pathways in your body, mind, and Spirit.

I hope you enjoyed today’s post and remember, you cannot chisel a pebble, so be sure to pray before you train. Once you have established a solid foundation and you no longer crave food, then you can cut the unwanted fat and reveal the masterpiece you have been working on.

If the content we share blessed your heart and you want to give back, you can freely make a donation by using this PayPal link or become a patriotic BB4C member by using this platform.

As it is written, “Give, and it will be given to you. A good measure, pressed down, shaken together, and running over will be poured into your lap. For with the measure you use, it will be measured back to you.” – Luke 6:38

Coach Jan

P.S. Be the Blessing.