Delay the Binge Podcast | The Moment Before the Reaction Wed, 07 Oct 2026 13:14:44 -0500 https://www.tpkkconcepts.com/delay-the-binge/podcast/ en-us © 2026 Delay the Binge no Support this Podcast 08d92689-0ce0-5d69-8811-a7872ab0624a Pam Dwyer episodic false 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 intentional choices.


Because the binge is rarely just about food.


It can look like:

• Overworking
• Overcommitting
• People-pleasing
• Emotional reacting
• Emotional shutdown
• Perfectionism
• Scrolling and numbing behaviors
• Stress-driven habits
• Burnout and Quiet Depletion


This podcast isn't about willpower or shame.

It's about awareness, choice, and hope.

Because your past does not define you.

Your story matters.

And there is hope.


Full video episodes available on YouTube @PamDwyerSpeaker


Learn more at DelayTheBinge.com

]]> Buzzsprout (https://www.buzzsprout.com) quiet depletion, emotional regulation, burnout and overwhelm, habit change, binge behaviors, resilience, mindset reset, nervous system health, behavioral patterns, identity shifts, self compassion, stress and the brain Pam Dwyer https://storage.buzzsprout.com/erm5vvec8bfn8cac977p58kt14rd?.jpg Delay the Binge Podcast | The Moment Before the Reaction https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer You Know What to Do. So Why Aren’t You Doing It? with Leah Hadley 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, Purpose, and Peace.

Together, they explore what's really happening underneath our financial decisions and why money can reveal so much about the stories we carry.

Leah shares how childhood experiences can influence financial behavior decades later, why financial fear can show up as both paralysis and impulsive decisions, and why confidence doesn't necessarily come before action. Sometimes taking one small action is exactly how confidence begins.

They also explore emotional spending, creating friction before an automatic response, aligning money with your actual values, the importance of support, and why having more money doesn't automatically create financial security.

And Leah leaves listeners with a simple place to begin when a financial decision feels overwhelming:

Get it out of your head.

Write down what's happening without judgment. Ask why. Then ask why again. The thing you're focused on may not be the thing that's actually driving the fear.

Because progress doesn't always begin with a dramatically different bank balance. Sometimes it begins when you open what you've been avoiding, ask the question, recognize the old story, and make your next choice a little more intentionally.

CONNECT WITH LEAH

Intentional Money on Substack: https://intentionalmoney.substack.com/

Watch Her Thrive: https://www.watchherthrive.co/

Intentional Wealth Partners: https://www.intentionalwealthpartners.co/

LinkedIn: https://www.linkedin.com/in/leahahadley

Listen to Intentional Divorce Insights wherever you listen to podcasts.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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, Purpose, and Peace.

Together, they explore what's really happening underneath our financial decisions and why money can reveal so much about the stories we carry.

Leah shares how childhood experiences can influence financial behavior decades later, why financial fear can show up as both paralysis and impulsive decisions, and why confidence doesn't necessarily come before action. Sometimes taking one small action is exactly how confidence begins.

They also explore emotional spending, creating friction before an automatic response, aligning money with your actual values, the importance of support, and why having more money doesn't automatically create financial security.

And Leah leaves listeners with a simple place to begin when a financial decision feels overwhelming:

Get it out of your head.

Write down what's happening without judgment. Ask why. Then ask why again. The thing you're focused on may not be the thing that's actually driving the fear.

Because progress doesn't always begin with a dramatically different bank balance. Sometimes it begins when you open what you've been avoiding, ask the question, recognize the old story, and make your next choice a little more intentionally.

CONNECT WITH LEAH

Intentional Money on Substack: https://intentionalmoney.substack.com/

Watch Her Thrive: https://www.watchherthrive.co/

Intentional Wealth Partners: https://www.intentionalwealthpartners.co/

LinkedIn: https://www.linkedin.com/in/leahahadley

Listen to Intentional Divorce Insights wherever you listen to podcasts.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19921193 Wed, 07 Oct 2026 13:00:00 -0500 3874 Leah Hadley, Intentional Money, Pam Dwyer, Delay the Binge, money mindset, financial confidence, financial anxiety, women and money, money stories, financial fear, emotional spending, overspending, financial wellness, financial decisions, intentional livi full false Leah Hadley, AFC®, CDFA®, MAFF® Pam Dwyer Raised in Silence: What It Really Means to Feel Heard | Maria Gallucci 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 on their home when no interpreter was provided. She didn't fully understand the paperwork herself, but she understood something even more important: her parents deserved access to communication that allowed them to participate fully in one of the biggest decisions of their lives.

That experience stayed with her.

Today, Maria is a bestselling author, top-producing Colorado REALTOR®, and founder of ASL Realty, a nationwide network connecting Deaf and Hard of Hearing clients with real estate agents who communicate in American Sign Language.

In this conversation, Pam and Maria explore what growing up between two worlds taught Maria about empathy, resilience, people-pleasing, belonging, listening, and the difference between simply hearing someone and making them feel understood.

They also talk about the childhood patterns we carry into adulthood, Maria's struggle to say no, why kindness can be powerful without requiring perfection, and the simple philosophy she returns to again and again:

Just try.

Because people may not remember the perfect words. They will remember how you made them feel.

In this episode:

• What it means to grow up as a CODA
• Why Maria learned ASL before spoken language
• Helping her Deaf parents buy a home at only 12 years old
• What Deaf culture taught her about truly listening
• Communication beyond words
• The connection between belonging and feeling understood
• People-pleasing, boundaries, and childhood patterns
• Why Maria created ASL Realty
• Turning lived experience into purpose
• The story behind Raised in Silence
• Why “Just Try” became Maria's personal philosophy

Watch the entire conversation:  https://geni.us/dtb-maria-gallucci

Connect with Maria Gallucci

Website: https://galluccihomes.com/
Raised in Silence: http://raisedinsilence.com/
Instagram: https://www.instagram.com/galluccihomes/
YouTube: https://www.youtube.com/@galluccihomes

About Delay the Binge™

Delay the Binge™ explores the patterns behind the moments when we react, retreat, overdo, shut down, or fall back into behaviors we thought we'd left behind.

Hosted by Pam Dwyer, each conversation creates space to notice what is happening beneath the behavior and discover what becomes possible when we pause long enough to choose what comes next.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 on their home when no interpreter was provided. She didn't fully understand the paperwork herself, but she understood something even more important: her parents deserved access to communication that allowed them to participate fully in one of the biggest decisions of their lives.

That experience stayed with her.

Today, Maria is a bestselling author, top-producing Colorado REALTOR®, and founder of ASL Realty, a nationwide network connecting Deaf and Hard of Hearing clients with real estate agents who communicate in American Sign Language.

In this conversation, Pam and Maria explore what growing up between two worlds taught Maria about empathy, resilience, people-pleasing, belonging, listening, and the difference between simply hearing someone and making them feel understood.

They also talk about the childhood patterns we carry into adulthood, Maria's struggle to say no, why kindness can be powerful without requiring perfection, and the simple philosophy she returns to again and again:

Just try.

Because people may not remember the perfect words. They will remember how you made them feel.

In this episode:

• What it means to grow up as a CODA
• Why Maria learned ASL before spoken language
• Helping her Deaf parents buy a home at only 12 years old
• What Deaf culture taught her about truly listening
• Communication beyond words
• The connection between belonging and feeling understood
• People-pleasing, boundaries, and childhood patterns
• Why Maria created ASL Realty
• Turning lived experience into purpose
• The story behind Raised in Silence
• Why “Just Try” became Maria's personal philosophy

Watch the entire conversation:  https://geni.us/dtb-maria-gallucci

Connect with Maria Gallucci

Website: https://galluccihomes.com/
Raised in Silence: http://raisedinsilence.com/
Instagram: https://www.instagram.com/galluccihomes/
YouTube: https://www.youtube.com/@galluccihomes

About Delay the Binge™

Delay the Binge™ explores the patterns behind the moments when we react, retreat, overdo, shut down, or fall back into behaviors we thought we'd left behind.

Hosted by Pam Dwyer, each conversation creates space to notice what is happening beneath the behavior and discover what becomes possible when we pause long enough to choose what comes next.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19848095 Thu, 24 Sep 2026 05:00:00 -0500 2091 Maria Gallucci, Raised in Silence, Maria Gallucci Raised in Silence, CODA, Child of Deaf Adults, Deaf parents, Deaf culture, American Sign Language, ASL, ASL Realty, Gallucci Homes, Deaf community, Hard of Hearing, accessibility, inclusion, belonging, com full false Maria Gallucci Pam Dwyer Who Are You Without the Shoulds? | Jim Hughes 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 introduces his powerful Cast List concept: the different versions of ourselves that step onto the stage depending on our circumstances, relationships, fears, and the stories we’ve carried with us. Some of those characters helped us survive, belong, achieve, or feel safe. But what happens when an old version of us keeps taking the microphone long after we need them? 

Pam and Jim explore the exhausting weight of the “shoulds,” why fear doesn’t have to disappear for us to move forward, and how achievement can become a way of avoiding deeper pain.

They also dig into a question at the heart of Delay the Binge: What if the behavior we keep trying to fix isn’t actually the problem?

Overeating. Overworking. People-pleasing. Avoiding conflict. Saying yes when we mean no.

Jim explains why these behaviors can be symptoms, and why lasting change often requires us to look beneath the behavior at the emotions, stories, and old patterns driving it. 

You’ll also hear Pam and Jim talk about energy as a clue, the connection between pain and purpose, why our old patterns don’t have to be hated or eliminated, and how we can begin reconnecting with ourselves without blowing up our lives or becoming someone completely different.

Because perhaps becoming untamed isn’t about becoming someone new.

It’s about becoming honest enough to recognize yourself again.

Take Jim’s FREE Cast List Assessment

Want to discover which characters may be showing up in your own internal cast?

Take the Free Cast List Assessment

Connect with Jim Hughes

Become Untamed
Jim Hughes on LinkedIn

About Delay the Binge™

Delay the Binge™ isn’t just about food. It’s about creating a pause before any behavior that pulls us away from the life we truly want.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 introduces his powerful Cast List concept: the different versions of ourselves that step onto the stage depending on our circumstances, relationships, fears, and the stories we’ve carried with us. Some of those characters helped us survive, belong, achieve, or feel safe. But what happens when an old version of us keeps taking the microphone long after we need them? 

Pam and Jim explore the exhausting weight of the “shoulds,” why fear doesn’t have to disappear for us to move forward, and how achievement can become a way of avoiding deeper pain.

They also dig into a question at the heart of Delay the Binge: What if the behavior we keep trying to fix isn’t actually the problem?

Overeating. Overworking. People-pleasing. Avoiding conflict. Saying yes when we mean no.

Jim explains why these behaviors can be symptoms, and why lasting change often requires us to look beneath the behavior at the emotions, stories, and old patterns driving it. 

You’ll also hear Pam and Jim talk about energy as a clue, the connection between pain and purpose, why our old patterns don’t have to be hated or eliminated, and how we can begin reconnecting with ourselves without blowing up our lives or becoming someone completely different.

Because perhaps becoming untamed isn’t about becoming someone new.

It’s about becoming honest enough to recognize yourself again.

Take Jim’s FREE Cast List Assessment

Want to discover which characters may be showing up in your own internal cast?

Take the Free Cast List Assessment

Connect with Jim Hughes

Become Untamed
Jim Hughes on LinkedIn

About Delay the Binge™

Delay the Binge™ isn’t just about food. It’s about creating a pause before any behavior that pulls us away from the life we truly want.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19824771 Thu, 17 Sep 2026 19:00:00 -0500 3514 Jim Hughes, Become Untamed, identity, self awareness, personal growth, people pleasing, perfectionism, high achievers, behavior patterns, unhealthy habits, fear, authenticity, purpose, alignment, emotional patterns, overworking, self discovery, mindset, Q full false Jim Hughes Pam Dwyer The Pause Still Counts: How to Find Your Way Back | Part 2 with NuriEdge 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 moment as failure, we explore what can happen next: understanding what pushed you off course, repairing what needs to be repaired, and practicing a different response for next time. That is something NuriEdge is specifically designed to help users work through. 

We also dig into psychological safety, why stress can make knowledge we already have harder to access, how AI can provide support in the moment rather than only after the fact, and how recognizing our own patterns can give us more choices.

You'll hear us explore:

  •  What psychological safety actually looks like in a difficult moment 
  •  Why pausing for even a few seconds can change what happens next 
  •  How stress affects our ability to access what we already know 
  •  Why practicing a different response can help create a new pattern 
  •  How NuriEdge approaches privacy and confidential conversations 
  •  What repair can look like after you've already reacted 
  •  Why one difficult moment doesn't erase the progress you've already made 

NuriEdge was intentionally designed so an individual's conversations are not shared with their supervisor, while organizational insights are handled in aggregate. 

And perhaps the most important reminder in this conversation:

Sometimes you catch the pattern before the reaction. Sometimes you catch it during. Sometimes the pause comes afterward. It still counts.

You don't have to start over.

Start where you left off.

Connect with NuriEdge

NuriEdge: nuriedge.ai
Visit the website to learn more, listen to the NuriEdge podcast, or start a free trial. Mariana and Lacey specifically invite listeners to try the platform and share feedback. 

NuriEdge on LinkedIn: NuriEdge
Lacey Mathews on LinkedIn: Lacey Mathews
Mariana Merritt on LinkedIn: Mariana Merritt

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 moment as failure, we explore what can happen next: understanding what pushed you off course, repairing what needs to be repaired, and practicing a different response for next time. That is something NuriEdge is specifically designed to help users work through. 

We also dig into psychological safety, why stress can make knowledge we already have harder to access, how AI can provide support in the moment rather than only after the fact, and how recognizing our own patterns can give us more choices.

You'll hear us explore:

  •  What psychological safety actually looks like in a difficult moment 
  •  Why pausing for even a few seconds can change what happens next 
  •  How stress affects our ability to access what we already know 
  •  Why practicing a different response can help create a new pattern 
  •  How NuriEdge approaches privacy and confidential conversations 
  •  What repair can look like after you've already reacted 
  •  Why one difficult moment doesn't erase the progress you've already made 

NuriEdge was intentionally designed so an individual's conversations are not shared with their supervisor, while organizational insights are handled in aggregate. 

And perhaps the most important reminder in this conversation:

Sometimes you catch the pattern before the reaction. Sometimes you catch it during. Sometimes the pause comes afterward. It still counts.

You don't have to start over.

Start where you left off.

Connect with NuriEdge

NuriEdge: nuriedge.ai
Visit the website to learn more, listen to the NuriEdge podcast, or start a free trial. Mariana and Lacey specifically invite listeners to try the platform and share feedback. 

NuriEdge on LinkedIn: NuriEdge
Lacey Mathews on LinkedIn: Lacey Mathews
Mariana Merritt on LinkedIn: Mariana Merritt

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19806032 Wed, 16 Sep 2026 05:00:00 -0500 2908 Quiet Depletion, behavior change, stress response, psychological safety, emotional regulation, self-awareness, resilience, nervous system regulation, old patterns, NuriEdge full false Mariana Merritt Pam Dwyer Why Do I Keep Falling Back Into Old Patterns? | Part 1 with NuriEdge 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 neuroscience, human behavior, and technology can provide meaningful support closer to the moments when people actually need it.

They unpack why depleted brains fall back on familiar patterns, the unique pressure carried by middle managers, how stress affects our ability to respond intentionally, and why knowing what to do is very different from being able to access it under pressure.

You’ll also hear why burnout and Quiet Depletion aren’t simply problems of discipline or willpower, how shame can keep us stuck, and why even 30 seconds of pause can give us an opportunity to recalibrate.

Connect with NuriEdge

🌐 Website: NuriEdge
🎧 NuriEdge Podcast: Listen & Watch the NuriEdge Podcast
✨ Try NuriEdge: Start a Free Trial
💼 LinkedIn: Follow NuriEdge on LinkedIn

Meet the Co-Founders:
Lacey Mathews, CEO & Co-Founder
 Mariana Merritt, CSO & Co-Founder

In this episode:

• Why old patterns return when our bandwidth is depleted
 • What stress and dysregulation do to decision-making
 • The hidden pressure of being “sandwiched” in middle management
 • Why more discipline and better time management aren’t always the answer
 • How our brains use past experiences to predict what happens next
 • Why practicing a different response can help create a different path
 • The power of micro-moments, self-compassion, and recalibration
 • Why you may not actually need to respond right now

Your Plus One: The next time you feel pressure to respond immediately, give yourself 30 seconds. Breathe. Notice what’s happening. Then decide what you want to do next.

Pause. Choose. Build momentum. Finish stronger.

Part 2 arrives tomorrow, when Mariana and Lacey go deeper into psychological safety, recognizing patterns, practicing difficult situations before they happen, and how NuriEdge is being built to support the human, not replace the human.

Delay the Binge is for educational and informational purposes and is not a substitute for professional medical, mental health, legal, financial, or other licensed advice.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 neuroscience, human behavior, and technology can provide meaningful support closer to the moments when people actually need it.

They unpack why depleted brains fall back on familiar patterns, the unique pressure carried by middle managers, how stress affects our ability to respond intentionally, and why knowing what to do is very different from being able to access it under pressure.

You’ll also hear why burnout and Quiet Depletion aren’t simply problems of discipline or willpower, how shame can keep us stuck, and why even 30 seconds of pause can give us an opportunity to recalibrate.

Connect with NuriEdge

🌐 Website: NuriEdge
🎧 NuriEdge Podcast: Listen & Watch the NuriEdge Podcast
✨ Try NuriEdge: Start a Free Trial
💼 LinkedIn: Follow NuriEdge on LinkedIn

Meet the Co-Founders:
Lacey Mathews, CEO & Co-Founder
 Mariana Merritt, CSO & Co-Founder

In this episode:

• Why old patterns return when our bandwidth is depleted
 • What stress and dysregulation do to decision-making
 • The hidden pressure of being “sandwiched” in middle management
 • Why more discipline and better time management aren’t always the answer
 • How our brains use past experiences to predict what happens next
 • Why practicing a different response can help create a different path
 • The power of micro-moments, self-compassion, and recalibration
 • Why you may not actually need to respond right now

Your Plus One: The next time you feel pressure to respond immediately, give yourself 30 seconds. Breathe. Notice what’s happening. Then decide what you want to do next.

Pause. Choose. Build momentum. Finish stronger.

Part 2 arrives tomorrow, when Mariana and Lacey go deeper into psychological safety, recognizing patterns, practicing difficult situations before they happen, and how NuriEdge is being built to support the human, not replace the human.

Delay the Binge is for educational and informational purposes and is not a substitute for professional medical, mental health, legal, financial, or other licensed advice.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19804887 Tue, 15 Sep 2026 05:00:00 -0500 3607 Behavior Change, Neuroscience, Stress, Old Patterns, Quiet Depletion, Burnout, Nervous System Regulation, Emotional Regulation, Workplace Wellbeing, Leadership, Middle Management, Sustainable Performance, Self-Regulation, Habit Change, NuriEdge, AI Coachi full false Lacey Matthews Pam Dwyer The Body Remembers: Healing Trauma, PTSD & Self-Love | Dr. Noushin Hart 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 trauma and emotional healing
• PTSD, depression, and insomnia
• Why the body remembers what the mind tries to forget
• Quiet depletion and nervous system overload
• Surviving versus healing
• Reconnecting with intuition and self-trust
• The power of hope and resilience
• Why your past does not define you

CONNECT WITH DR. NOUSHIN HART

🌐 https://healingbyhart.com

🌐 https://h2hcc.com

📸 @dr.hart2heart

From Silence to Self-Love: A Journey of Survival and Resilience 

(Coming Soon)

Remember: Healing is not about becoming someone new. It's about reconnecting with who you have always been.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 trauma and emotional healing
• PTSD, depression, and insomnia
• Why the body remembers what the mind tries to forget
• Quiet depletion and nervous system overload
• Surviving versus healing
• Reconnecting with intuition and self-trust
• The power of hope and resilience
• Why your past does not define you

CONNECT WITH DR. NOUSHIN HART

🌐 https://healingbyhart.com

🌐 https://h2hcc.com

📸 @dr.hart2heart

From Silence to Self-Love: A Journey of Survival and Resilience 

(Coming Soon)

Remember: Healing is not about becoming someone new. It's about reconnecting with who you have always been.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19373979 Thu, 10 Sep 2026 05:00:00 -0500 3080 2 full false Dr. Noushin Hart Pam Dwyer When Your Old Life Isn’t Coming Back | Dr. Jeffrey Bone 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 the right doctor sometimes requires the courage to walk away from the wrong one.

Jeffrey also reveals how curiosity helped him discover parts of himself he had never explored. Poetry led to journals, books, coloring books and eventually his podcast, To the Bone: Conversations on Pain, Illness, and Meaning.

This episode is not only for those navigating chronic illness. It is for anyone whose life has changed through loss, caregiving, disappointment, an empty nest, a career transition or a dream that did not unfold as expected.

Jeffrey reminds us that healing does not always mean returning to who we were. Sometimes it means grieving what has changed, asking for help and becoming curious about the life that can still be built from where we are now.

Connect with Dr. Jeffrey Bone:

Website: https://www.drbone.live/

Instagram: https://www.instagram.com/restless.human.studio/

Threads: https://www.threads.net/@restless.human.studio

Connect with Pam Dwyer:

https://pamdwyer.com/

https://delaythebinge.com/

Your past does not define you. It prepares you.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 the right doctor sometimes requires the courage to walk away from the wrong one.

Jeffrey also reveals how curiosity helped him discover parts of himself he had never explored. Poetry led to journals, books, coloring books and eventually his podcast, To the Bone: Conversations on Pain, Illness, and Meaning.

This episode is not only for those navigating chronic illness. It is for anyone whose life has changed through loss, caregiving, disappointment, an empty nest, a career transition or a dream that did not unfold as expected.

Jeffrey reminds us that healing does not always mean returning to who we were. Sometimes it means grieving what has changed, asking for help and becoming curious about the life that can still be built from where we are now.

Connect with Dr. Jeffrey Bone:

Website: https://www.drbone.live/

Instagram: https://www.instagram.com/restless.human.studio/

Threads: https://www.threads.net/@restless.human.studio

Connect with Pam Dwyer:

https://pamdwyer.com/

https://delaythebinge.com/

Your past does not define you. It prepares you.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19740188 Tue, 01 Sep 2026 21:00:00 -0500 3393 Dr. Jeffrey Bone, Jeffrey Bone, Pam Dwyer, Delay the Binge, chronic illness, chronic illness support, chronic illness mentor, medical trauma, medical gaslighting, identity after illness, grief and loss, life transitions, losing your old life, chronic pain full false Dr. Jeffrey Bone Pam Dwyer When “What If?” Becomes Permission to Begin | Brandi Croghan 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 she did not have to carry everything, she was walking solo but was never truly alone, and she only needed to take the next step.

Pam and Brandi discuss why curiosity is more than asking questions. It is permission to consider another perspective, admit that we do not have every answer, and move through fear without waiting for fear to disappear.

They also explore the measurable relationship between connection, belonging, and team performance; why people resist change; how leaders can help people feel seen during uncertainty; and how to recognize when something we once carried has become too heavy to take any farther.

This conversation is a reminder that difficult moments do not require false positivity. Sometimes we need to let the moment hurt. We simply cannot build our home there.

Then we pause, stay curious, and take the next step.

CONNECT WITH BRANDI CROGHAN

Website: https://www.thewhatifcollective.com/
LinkedIn: https://www.linkedin.com/in/brandi-croghan-founder-whatifcollective/
Instagram: https://www.instagram.com/therealwhatifcollective/

CONNECT WITH PAM DWYER

Website: https://pamdwyer.com/
Delay the Binge™: https://delaythebinge.com/
YouTube: https://www.youtube.com/@PamDwyerSpeaker

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 she did not have to carry everything, she was walking solo but was never truly alone, and she only needed to take the next step.

Pam and Brandi discuss why curiosity is more than asking questions. It is permission to consider another perspective, admit that we do not have every answer, and move through fear without waiting for fear to disappear.

They also explore the measurable relationship between connection, belonging, and team performance; why people resist change; how leaders can help people feel seen during uncertainty; and how to recognize when something we once carried has become too heavy to take any farther.

This conversation is a reminder that difficult moments do not require false positivity. Sometimes we need to let the moment hurt. We simply cannot build our home there.

Then we pause, stay curious, and take the next step.

CONNECT WITH BRANDI CROGHAN

Website: https://www.thewhatifcollective.com/
LinkedIn: https://www.linkedin.com/in/brandi-croghan-founder-whatifcollective/
Instagram: https://www.instagram.com/therealwhatifcollective/

CONNECT WITH PAM DWYER

Website: https://pamdwyer.com/
Delay the Binge™: https://delaythebinge.com/
YouTube: https://www.youtube.com/@PamDwyerSpeaker

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19740007 Tue, 01 Sep 2026 21:00:00 -0500 3833 Brandi Croghan, What If Mindset, The What If Collective, curiosity, leadership, navigating change, connection, belonging, team performance, employee engagement, Camino de Santiago, resilience, intentional living, personal transformation, permission to beg full false Brandi Croghan Pam Dwyer When You Realize Your Thoughts Aren’t Always in Charge | Alan Bodnar 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 between impulse and action can help us interrupt patterns, regulate stress, and gradually rewire the brain.

They also discuss Quiet Depletion, the effect of chronic stress on the nervous system, and why awareness alone does not create change. Alan shares practical ways to engage the conscious driver through mindfulness, slower breathing, journaling, curiosity, and compassion.

In this episode:

• Why many thoughts and reactions happen automatically
• How patterns become attached to identity
• What happens when the conscious driver “takes the wheel”
• Why chronic stress keeps the body’s accelerator pressed down
• How mindfulness and breath help apply the brake
• What it means to drop the story and go to the energy
• Why journaling helps reveal patterns
• How compassion can be practiced and strengthened
• Why lasting change is not about willpower or shame

Connect with Alan:

Website and The Self-Driving You: https://www.theselfdrivingyou.com/
Instagram: https://www.instagram.com/theselfdrivingyou/
LinkedIn: https://www.linkedin.com/in/alan-bodnar-21bb2513/

Connect with Pam:

https://pamdwyer.com/
https://delaythebinge.com/
https://www.youtube.com/@PamDwyerSpeaker

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 between impulse and action can help us interrupt patterns, regulate stress, and gradually rewire the brain.

They also discuss Quiet Depletion, the effect of chronic stress on the nervous system, and why awareness alone does not create change. Alan shares practical ways to engage the conscious driver through mindfulness, slower breathing, journaling, curiosity, and compassion.

In this episode:

• Why many thoughts and reactions happen automatically
• How patterns become attached to identity
• What happens when the conscious driver “takes the wheel”
• Why chronic stress keeps the body’s accelerator pressed down
• How mindfulness and breath help apply the brake
• What it means to drop the story and go to the energy
• Why journaling helps reveal patterns
• How compassion can be practiced and strengthened
• Why lasting change is not about willpower or shame

Connect with Alan:

Website and The Self-Driving You: https://www.theselfdrivingyou.com/
Instagram: https://www.instagram.com/theselfdrivingyou/
LinkedIn: https://www.linkedin.com/in/alan-bodnar-21bb2513/

Connect with Pam:

https://pamdwyer.com/
https://delaythebinge.com/
https://www.youtube.com/@PamDwyerSpeaker

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19739359 Tue, 01 Sep 2026 18:00:00 -0500 3057 Automatic thoughts, neuroscience, mindfulness, behavior change, habits, Quiet Depletion, emotional regulation, nervous system, self-compassion, conscious choice, Alan Bodnar, The Self-Driving You full false Alan Bodnar Pam Dwyer When the Life That Once Fit You Doesn’t Anymore | Dr. Lorea Martínez 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 information: a signal that something in our lives may no longer be working the way it once did. Lorea explains why purpose isn't fixed, why rest alone may not be enough, and why the person who chose your path 10, 20, or 30 years ago isn't necessarily the person you are today. 

We also explore emotional intelligence, old patterns learned in childhood, self-compassion, boundaries, creativity, and Lorea's HEART in Mind framework.

And one idea sits beautifully at the center of this conversation:

Emotions are information, not instructions.

When we can pause long enough to notice what is happening inside us, name it, and become curious about what it's telling us, we create more choice in what happens next. Lorea describes everyday life as full of opportunities to practice exactly that pause. 

This is Episode 17 of Delay the Binge™: The Journey, Week Four: LIVING THE JOURNEY.

The goal isn't perfection. It's becoming.

Connect with Dr. Lorea Martínez:
Website: https://loreamartinez.com/
Book: https://a.co/d/0dylttQM

Delay the Binge™ with Pam Dwyer
Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 information: a signal that something in our lives may no longer be working the way it once did. Lorea explains why purpose isn't fixed, why rest alone may not be enough, and why the person who chose your path 10, 20, or 30 years ago isn't necessarily the person you are today. 

We also explore emotional intelligence, old patterns learned in childhood, self-compassion, boundaries, creativity, and Lorea's HEART in Mind framework.

And one idea sits beautifully at the center of this conversation:

Emotions are information, not instructions.

When we can pause long enough to notice what is happening inside us, name it, and become curious about what it's telling us, we create more choice in what happens next. Lorea describes everyday life as full of opportunities to practice exactly that pause. 

This is Episode 17 of Delay the Binge™: The Journey, Week Four: LIVING THE JOURNEY.

The goal isn't perfection. It's becoming.

Connect with Dr. Lorea Martínez:
Website: https://loreamartinez.com/
Book: https://a.co/d/0dylttQM

Delay the Binge™ with Pam Dwyer
Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19733344 Mon, 31 Aug 2026 18:00:00 -0500 3858 Lorea Martinez, Pam Dwyer, Delay the Binge, burnout, burnout recovery, emotional intelligence, Living with the HEART in Mind, HEART in Mind, purpose, cultivating purpose, self compassion, boundaries, emotional awareness, high achievers, nervous system reg full false Dr. Lorea Martinez Pam Dwyer When You Stop Abandoning Yourself to Keep the Peace with Barb Nangle 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 own back when guilt, discomfort, or someone else’s disappointment showed up.

Barb explains why pausing became her most important recovery tool, how curiosity can interrupt self-judgment, why behavior change rarely happens in a straight line, and how boundaries can eventually become so integrated that you no longer have to constantly “set” them. You simply have them. 

Pam and Barb also explore people pleasing, nervous-system regulation, connection, self-compassion, and the enormous amount of energy we can reclaim when we stop trying to manage everyone else’s lives and begin paying attention to our own.

As Barb puts it, becoming whole means becoming grounded enough in yourself that life may rock you, but it no longer has to shatter you. 

Connect with Barb Nangle:

Website: https://higherpowercc.com
Fragmented to Whole Podcast: https://higherpowercc.com/podcast
LinkedIn: https://www.linkedin.com/in/barb-nangle
YouTube: https://www.youtube.com/@higherpowercoaching

Delay the Binge™ with Pam Dwyer
Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 own back when guilt, discomfort, or someone else’s disappointment showed up.

Barb explains why pausing became her most important recovery tool, how curiosity can interrupt self-judgment, why behavior change rarely happens in a straight line, and how boundaries can eventually become so integrated that you no longer have to constantly “set” them. You simply have them. 

Pam and Barb also explore people pleasing, nervous-system regulation, connection, self-compassion, and the enormous amount of energy we can reclaim when we stop trying to manage everyone else’s lives and begin paying attention to our own.

As Barb puts it, becoming whole means becoming grounded enough in yourself that life may rock you, but it no longer has to shatter you. 

Connect with Barb Nangle:

Website: https://higherpowercc.com
Fragmented to Whole Podcast: https://higherpowercc.com/podcast
LinkedIn: https://www.linkedin.com/in/barb-nangle
YouTube: https://www.youtube.com/@higherpowercoaching

Delay the Binge™ with Pam Dwyer
Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19731625 Mon, 31 Aug 2026 14:00:00 -0500 4098 Barb Nangle, Pam Dwyer, Delay the Binge, Delay the Binge Podcast, Fragmented to Whole, boundaries, healthy boundaries, people pleasing, self abandonment, internal safety, self trust, recovery, 12 step recovery, self compassion, nervous system regulation, full false Barb Nangle Pam Dwyer When Surviving Isn’t the Same as Recovering with Savio Clemente 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, board-certified health and wellness coach, bestselling author, and two-time cancer survivor. After experiencing a cancer relapse, stem cell transplant, and 29 days in isolation, Savio discovered that surviving was only part of the journey.

In this conversation, Pam and Savio explore:

• The hidden post-crisis leadership gap
• Why performance doesn’t fail first, clarity does
• Healing through silence and stillness
• Savio’s ALOHA Reboot
• Recognizing early signs of cognitive and emotional depletion
• The self-forgiveness many survivors struggle to name
• Finding purpose and identity after survival mode
• Adaptive resilience and the nonlinear nature of healing

PAM’S PAUSE POINT

Sometimes the pause isn’t keeping us from moving forward. It is where we become still enough to discover what moving forward should look like.

CONNECT WITH SAVIO CLEMENTE

Website: https://www.saviopclemente.com
Substack: https://substack.com/@thehumanresolve
Social media: @thehumanresolve

WATCH OR LISTEN

https://geni.us/dtb-savio-clemente 

THE JOURNEY, WEEK 3: BUILDING MOMENTUM
One choice becomes another.
https://tpkkconcepts.com/delay-the-binge-the-journey/

Content note: This episode includes discussion of cancer, medical treatment, trauma, and strong language. The experiences shared are personal and should not be considered medical or mental-health advice. Please consult a qualified professional regarding your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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, board-certified health and wellness coach, bestselling author, and two-time cancer survivor. After experiencing a cancer relapse, stem cell transplant, and 29 days in isolation, Savio discovered that surviving was only part of the journey.

In this conversation, Pam and Savio explore:

• The hidden post-crisis leadership gap
• Why performance doesn’t fail first, clarity does
• Healing through silence and stillness
• Savio’s ALOHA Reboot
• Recognizing early signs of cognitive and emotional depletion
• The self-forgiveness many survivors struggle to name
• Finding purpose and identity after survival mode
• Adaptive resilience and the nonlinear nature of healing

PAM’S PAUSE POINT

Sometimes the pause isn’t keeping us from moving forward. It is where we become still enough to discover what moving forward should look like.

CONNECT WITH SAVIO CLEMENTE

Website: https://www.saviopclemente.com
Substack: https://substack.com/@thehumanresolve
Social media: @thehumanresolve

WATCH OR LISTEN

https://geni.us/dtb-savio-clemente 

THE JOURNEY, WEEK 3: BUILDING MOMENTUM
One choice becomes another.
https://tpkkconcepts.com/delay-the-binge-the-journey/

Content note: This episode includes discussion of cancer, medical treatment, trauma, and strong language. The experiences shared are personal and should not be considered medical or mental-health advice. Please consult a qualified professional regarding your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19702573 Tue, 25 Aug 2026 17:00:00 -0500 3320 Savio Clemente, cancer recovery, cancer survivor, post-crisis recovery, adaptive resilience, leadership clarity, self-forgiveness, intentional silence, trauma recovery, ALOHA Reboot, post-traumatic growth, Delay the Binge full false When You Realize You’ve Abandoned Yourself with Debbie Zita 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 about becoming more. Sometimes it’s about remembering who you were before the world told you who to be.

Debbie Zita describes the moment she realized she had outsourced herself to relationships, responsibilities, and roles until she could no longer find herself in the movie of her own life.

In this episode, Pam and Debbie explore:

• What self-abandonment can look like
• Why success doesn’t always create a sense of identity
• Debbie’s Six Selves model of self-inquiry
• Moving from the inner critic to the inner best friend
• Why Debbie stopped seeking balance and began seeking wholeness
• Feeling and welcoming every part of yourself
• Breaking the behavioral loops that keep you stuck
• Mindfulness and heart-centered practices for returning to yourself

🎁 A GIFT FOR LISTENERS

Debbie is inviting listeners to attend one complimentary Monday Meditation and Prioritization session. The 30-minute experience includes a heart-coherence meditation followed by intentional prioritization for the day, week, or month.

Visit Debbie’s website or message her on Instagram to learn more and request your complimentary session.

CONNECT WITH DEBBIE ZITA

Website: https://debbiezita.com/
Instagram: https://www.instagram.com/deb_zita

🎧 WATCH OR LISTEN

[ADD GENIUS LINK]

FOLLOW THE JOURNEY

https://tpkkconcepts.com/delay-the-binge-the-journey/

THE JOURNEY — WEEK 3: BUILDING MOMENTUM
One choice becomes another.

Content note: This episode includes discussion of trauma, grief, suicidal ideation, mental health, and medication as part of the guest’s personal story. Nothing shared in this episode should be considered medical or mental-health advice. Please consult a qualified professional regarding your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 about becoming more. Sometimes it’s about remembering who you were before the world told you who to be.

Debbie Zita describes the moment she realized she had outsourced herself to relationships, responsibilities, and roles until she could no longer find herself in the movie of her own life.

In this episode, Pam and Debbie explore:

• What self-abandonment can look like
• Why success doesn’t always create a sense of identity
• Debbie’s Six Selves model of self-inquiry
• Moving from the inner critic to the inner best friend
• Why Debbie stopped seeking balance and began seeking wholeness
• Feeling and welcoming every part of yourself
• Breaking the behavioral loops that keep you stuck
• Mindfulness and heart-centered practices for returning to yourself

🎁 A GIFT FOR LISTENERS

Debbie is inviting listeners to attend one complimentary Monday Meditation and Prioritization session. The 30-minute experience includes a heart-coherence meditation followed by intentional prioritization for the day, week, or month.

Visit Debbie’s website or message her on Instagram to learn more and request your complimentary session.

CONNECT WITH DEBBIE ZITA

Website: https://debbiezita.com/
Instagram: https://www.instagram.com/deb_zita

🎧 WATCH OR LISTEN

[ADD GENIUS LINK]

FOLLOW THE JOURNEY

https://tpkkconcepts.com/delay-the-binge-the-journey/

THE JOURNEY — WEEK 3: BUILDING MOMENTUM
One choice becomes another.

Content note: This episode includes discussion of trauma, grief, suicidal ideation, mental health, and medication as part of the guest’s personal story. Nothing shared in this episode should be considered medical or mental-health advice. Please consult a qualified professional regarding your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19691162 Mon, 24 Aug 2026 05:00:00 -0500 3542 self-abandonment, identity, personal growth, authenticity, self-compassion, mindfulness, emotional healing, behavioral patterns, inner critic, wholeness, Debbie Zita, Six Selves full false Debbie Zita Pam Dwyer When Doing More Stops Moving You Forward with Dorota Wasik 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 cannot create sustainable change while the nervous system remains in survival mode. She shares how achievement became connected to her identity, why successful women can feel unsafe slowing down, and how small, intentional pauses changed her relationship with leadership, motherhood, stress and emotional eating.

Pam and Dorota also explore how stress is shaped by the meaning we attach to an event. A friend who does not acknowledge us, an unopened email or a child’s morning meltdown can activate an old internal story before we consciously understand what is happening.

That creates an automatic loop:

Situation → Meaning → Emotion → Action

The pause places a wedge inside that loop. It gives us enough room to notice what is happening, question the meaning we assigned and choose how we want to respond.

You’ll hear:

• Why ambitious women often manage stress by adding more
• How achievement becomes attached to identity and self-worth
• What an unregulated nervous system looks like in everyday life
• Why new habits struggle to stick under chronic stress
• The connection between stress, autopilot and emotional eating
• How micro-pauses support better decisions and stronger leadership
• Why calm leadership does not require lowering your ambition
• What Dorota’s daughter taught her about regulating her own response
• Why accountability can help awareness become sustainable change
• How to begin returning to the person beneath the pressure and expectations

This episode is part of Week 3: BUILDING MOMENTUM of Delay the Binge™: The Journey.

One choice becomes another.

WATCH OR LISTEN TO THE FULL EPISODE
[ADD DOROTA’S GENIUS LINK]

EXPLORE THE COMPLETE JOURNEY
https://tpkkconcepts.com/delay-the-binge-the-journey/ 

BOOK A FREE, CONFIDENTIAL CONSULTATION WITH DOROTA

If this conversation left you thinking, “She is talking about me,” Dorota offers a free, confidential consultation to explore what you are experiencing and whether her eight-week Regulated Success Method coaching program may be the right fit.

Dorota works with a limited number of private clients each month. The consultation gives you an opportunity to ask questions and explore what support could look like without pressure to commit.

Book your free consultation:
https://regulatedsuccessmethod.com/book-a-call

Dorota also offers free introductory workshops. Follow her on LinkedIn for information about upcoming opportunities.

CONNECT WITH DOROTA WASIK

Book a free consultation:
https://regulatedsuccessmethod.com/book-a-call

LinkedIn:
https://www.linkedin.com/in/dorota-wasik-60b64350/

CONNECT WITH PAM DWYER

Website: https://pamdwyer.com
Delay the Binge™: https://delaythebinge.com
YouTube: https://www.youtube.com/@PamDwyerSpeaker
PJ Hamilton’s Front Porch: https://pjhamiltonauthor.substack.com/
Behind the Mic newsletter: https://newsletter.delaythebinge.com

Your past does not define you; it prepares you.

Pause. Choose. Build momentum. Finish stronger.

This conversation is intended to encourage, educate and invite reflection. It is not a substitute for professional medical, mental health, legal or financial advice. Please seek qualified guidance for your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 cannot create sustainable change while the nervous system remains in survival mode. She shares how achievement became connected to her identity, why successful women can feel unsafe slowing down, and how small, intentional pauses changed her relationship with leadership, motherhood, stress and emotional eating.

Pam and Dorota also explore how stress is shaped by the meaning we attach to an event. A friend who does not acknowledge us, an unopened email or a child’s morning meltdown can activate an old internal story before we consciously understand what is happening.

That creates an automatic loop:

Situation → Meaning → Emotion → Action

The pause places a wedge inside that loop. It gives us enough room to notice what is happening, question the meaning we assigned and choose how we want to respond.

You’ll hear:

• Why ambitious women often manage stress by adding more
• How achievement becomes attached to identity and self-worth
• What an unregulated nervous system looks like in everyday life
• Why new habits struggle to stick under chronic stress
• The connection between stress, autopilot and emotional eating
• How micro-pauses support better decisions and stronger leadership
• Why calm leadership does not require lowering your ambition
• What Dorota’s daughter taught her about regulating her own response
• Why accountability can help awareness become sustainable change
• How to begin returning to the person beneath the pressure and expectations

This episode is part of Week 3: BUILDING MOMENTUM of Delay the Binge™: The Journey.

One choice becomes another.

WATCH OR LISTEN TO THE FULL EPISODE
[ADD DOROTA’S GENIUS LINK]

EXPLORE THE COMPLETE JOURNEY
https://tpkkconcepts.com/delay-the-binge-the-journey/ 

BOOK A FREE, CONFIDENTIAL CONSULTATION WITH DOROTA

If this conversation left you thinking, “She is talking about me,” Dorota offers a free, confidential consultation to explore what you are experiencing and whether her eight-week Regulated Success Method coaching program may be the right fit.

Dorota works with a limited number of private clients each month. The consultation gives you an opportunity to ask questions and explore what support could look like without pressure to commit.

Book your free consultation:
https://regulatedsuccessmethod.com/book-a-call

Dorota also offers free introductory workshops. Follow her on LinkedIn for information about upcoming opportunities.

CONNECT WITH DOROTA WASIK

Book a free consultation:
https://regulatedsuccessmethod.com/book-a-call

LinkedIn:
https://www.linkedin.com/in/dorota-wasik-60b64350/

CONNECT WITH PAM DWYER

Website: https://pamdwyer.com
Delay the Binge™: https://delaythebinge.com
YouTube: https://www.youtube.com/@PamDwyerSpeaker
PJ Hamilton’s Front Porch: https://pjhamiltonauthor.substack.com/
Behind the Mic newsletter: https://newsletter.delaythebinge.com

Your past does not define you; it prepares you.

Pause. Choose. Build momentum. Finish stronger.

This conversation is intended to encourage, educate and invite reflection. It is not a substitute for professional medical, mental health, legal or financial advice. Please seek qualified guidance for your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19690735 Mon, 24 Aug 2026 05:00:00 -0500 4463 Dorota Wasik, Regulated Success Method, Boss Up Your Life, nervous system regulation, chronic stress, ambitious women, sustainable success, emotional eating, leadership, micro-pauses, stress response, quiet depletion, productivity, self-worth, building mo full false Dorota Wasik Pam Dwyer When You Give Everyone Grace Except Yourself with Dr. Melissa Robinson-Winemiller 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.

Melissa shares how an assault, toxic leadership and the shame that followed affected her body, her music career and the way she saw herself. Her healing required her to understand that although she still had to deal with what happened, she did not cause it, and she did not deserve it.

Pam and Melissa also examine the relationship between shame and unhealthy coping, why boundaries require consequences, and how self-empathy creates enough space to recognize a pattern without using that recognition as another weapon against yourself.

You’ll hear:

• The distinction between being nice and being genuinely kind
• Why boundaries without consequences are only suggestions
• How childhood survival can lead us to assume responsibility for everything
• Why judgment and empathy cannot occupy the same space
• How to observe your behavior without dogpiling on yourself
• Four steps for developing self-empathy
• The difference between a healthy boundary and an isolating barrier
• Why caring for yourself first is not selfish
• How leaders can balance a cool head with a warm heart

This episode is part of Week 3: BUILDING MOMENTUM of Delay the Binge™: The Journey.

One choice becomes another.

WATCH OR LISTEN TO THE FULL EPISODE
[ADD MELISSA’S GENIUS LINK]

EXPLORE THE COMPLETE JOURNEY
https://tpkkconcepts.com/delay-the-binge-the-journey/

CONNECT WITH DR. MELISSA ROBINSON-WINEMILLER

Website: https://eqviaempathy.com/
LinkedIn: https://www.linkedin.com/in/dr-melissa-a-robinson-winemiller-author-speaker-trainer/
YouTube: https://www.youtube.com/@TheEmpathicLeader
TEDx Talk: https://www.youtube.com/watch?v=IaoXSEWeILo&t=63s

CONNECT WITH PAM DWYER

Website: https://pamdwyer.com
Delay the Binge™: https://delaythebinge.com
YouTube: https://www.youtube.com/@PamDwyerSpeaker
PJ Hamilton’s Front Porch: https://pjhamiltonauthor.substack.com/

Your past does not define you; it prepares you.

Pause. Choose. Build momentum. Finish stronger.

Content note: This episode includes candid discussion of assault, toxic leadership, shame, body image, alcohol and emotional eating.

This conversation is intended to encourage, educate and invite reflection. It is not a substitute for professional medical, mental health, legal or financial advice. Please seek qualified guidance for your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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.

Melissa shares how an assault, toxic leadership and the shame that followed affected her body, her music career and the way she saw herself. Her healing required her to understand that although she still had to deal with what happened, she did not cause it, and she did not deserve it.

Pam and Melissa also examine the relationship between shame and unhealthy coping, why boundaries require consequences, and how self-empathy creates enough space to recognize a pattern without using that recognition as another weapon against yourself.

You’ll hear:

• The distinction between being nice and being genuinely kind
• Why boundaries without consequences are only suggestions
• How childhood survival can lead us to assume responsibility for everything
• Why judgment and empathy cannot occupy the same space
• How to observe your behavior without dogpiling on yourself
• Four steps for developing self-empathy
• The difference between a healthy boundary and an isolating barrier
• Why caring for yourself first is not selfish
• How leaders can balance a cool head with a warm heart

This episode is part of Week 3: BUILDING MOMENTUM of Delay the Binge™: The Journey.

One choice becomes another.

WATCH OR LISTEN TO THE FULL EPISODE
[ADD MELISSA’S GENIUS LINK]

EXPLORE THE COMPLETE JOURNEY
https://tpkkconcepts.com/delay-the-binge-the-journey/

CONNECT WITH DR. MELISSA ROBINSON-WINEMILLER

Website: https://eqviaempathy.com/
LinkedIn: https://www.linkedin.com/in/dr-melissa-a-robinson-winemiller-author-speaker-trainer/
YouTube: https://www.youtube.com/@TheEmpathicLeader
TEDx Talk: https://www.youtube.com/watch?v=IaoXSEWeILo&t=63s

CONNECT WITH PAM DWYER

Website: https://pamdwyer.com
Delay the Binge™: https://delaythebinge.com
YouTube: https://www.youtube.com/@PamDwyerSpeaker
PJ Hamilton’s Front Porch: https://pjhamiltonauthor.substack.com/

Your past does not define you; it prepares you.

Pause. Choose. Build momentum. Finish stronger.

Content note: This episode includes candid discussion of assault, toxic leadership, shame, body image, alcohol and emotional eating.

This conversation is intended to encourage, educate and invite reflection. It is not a substitute for professional medical, mental health, legal or financial advice. Please seek qualified guidance for your individual circumstances.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19690211 Mon, 24 Aug 2026 05:00:00 -0500 2726 Dr. Melissa Robinson-Winemiller, self-empathy, emotional intelligence, empathy, boundaries, people-pleasing, self-compassion, shame, leadership, quiet depletion, being nice versus being kind, cognitive empathy, emotional empathy, The Empathic Leader, pers full false Dr. Melissa Robinson-Winemiller Pam Dwyer When You Stop Waiting for the Storm to Pass with James Lang 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 high-pressure leadership taught him to become skilled, and eventually addicted, to solving fires while placing his own well-being on the shelf. When the noise suddenly stopped, he was left with a question many high achievers quietly face: Who am I without the title, the crisis or the constant momentum?

Together, Pam and James explore the power of creating decision space before reacting, the difference between purpose and joy, the relationships that remain when our circumstances change, and the possibility that peace is not something waiting for us after the storm. Sometimes, it is found in the calm between the raindrops.

This episode is part of Week 3: Building Momentum of Delay the Binge™: The Journey.

What you’ll take away

  •  Why you do not have to respond immediately when emotions are high 
  •  How constant crisis can become part of your identity 
  •  What happens when a professional title disappears 
  •  Why slowing down does not mean losing momentum 
  •  How to stay present without pretending you can control the outcome 
  •  A more intentional way to decide which people, goals and moments deserve your energy 

Buzzsprout show notes

Explore the complete Delay the Binge™: The Journey:
https://tpkkconcepts.com/delay-the-binge-the-journey/

Connect with James:

Connect with Pam:

Your past does not define you; it prepares you.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]>  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 high-pressure leadership taught him to become skilled, and eventually addicted, to solving fires while placing his own well-being on the shelf. When the noise suddenly stopped, he was left with a question many high achievers quietly face: Who am I without the title, the crisis or the constant momentum?

Together, Pam and James explore the power of creating decision space before reacting, the difference between purpose and joy, the relationships that remain when our circumstances change, and the possibility that peace is not something waiting for us after the storm. Sometimes, it is found in the calm between the raindrops.

This episode is part of Week 3: Building Momentum of Delay the Binge™: The Journey.

What you’ll take away

  •  Why you do not have to respond immediately when emotions are high 
  •  How constant crisis can become part of your identity 
  •  What happens when a professional title disappears 
  •  Why slowing down does not mean losing momentum 
  •  How to stay present without pretending you can control the outcome 
  •  A more intentional way to decide which people, goals and moments deserve your energy 

Buzzsprout show notes

Explore the complete Delay the Binge™: The Journey:
https://tpkkconcepts.com/delay-the-binge-the-journey/

Connect with James:

Connect with Pam:

Your past does not define you; it prepares you.

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19689496 Mon, 24 Aug 2026 05:00:00 -0500 4613 James Lang, mental health, terminal illness, leadership, resilience, purpose, legacy, uncertainty, presence, emotional regulation, burnout, identity, decision space, building momentum full false James Lang Pam Dwyer You Don’t Have a Willpower Problem with Dr. Judith Wright 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 underneath our automatic behaviors.

Judith explains why we often reach for quick dopamine-driven relief when we're uncomfortable and how those short-lived “wanting” experiences differ from the deeper satisfaction that comes from meeting our real human yearnings, connection, belonging, meaning, safety, being seen, making a difference, and feeling fully alive.

You'll hear about:

• What soft addictions are
• Why willpower alone doesn't create lasting change
• The deeper yearnings underneath automatic behaviors
• How to identify the trigger before a binge
• Why curiosity works better than self-judgment
• The difference between numbing and savoring
• Judith's “math of more”
• How old behaviors can become confused with identity
• Why we're meant to remain in a continual process of becoming

Your habit may not be evidence that something is wrong with you.

It may be information.

Pause long enough to listen.

CONNECT WITH DR. JUDITH WRIGHT

Website:
https://www.livewright.com/

LinkedIn:
https://www.linkedin.com/in/drjudithwright/

Instagram:
https://www.instagram.com/drjudithwright/

Facebook:
https://www.facebook.com/DrJudithWright

LiveWright on LinkedIn:
https://www.linkedin.com/company/livewright

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 underneath our automatic behaviors.

Judith explains why we often reach for quick dopamine-driven relief when we're uncomfortable and how those short-lived “wanting” experiences differ from the deeper satisfaction that comes from meeting our real human yearnings, connection, belonging, meaning, safety, being seen, making a difference, and feeling fully alive.

You'll hear about:

• What soft addictions are
• Why willpower alone doesn't create lasting change
• The deeper yearnings underneath automatic behaviors
• How to identify the trigger before a binge
• Why curiosity works better than self-judgment
• The difference between numbing and savoring
• Judith's “math of more”
• How old behaviors can become confused with identity
• Why we're meant to remain in a continual process of becoming

Your habit may not be evidence that something is wrong with you.

It may be information.

Pause long enough to listen.

CONNECT WITH DR. JUDITH WRIGHT

Website:
https://www.livewright.com/

LinkedIn:
https://www.linkedin.com/in/drjudithwright/

Instagram:
https://www.instagram.com/drjudithwright/

Facebook:
https://www.facebook.com/DrJudithWright

LiveWright on LinkedIn:
https://www.linkedin.com/company/livewright

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19656470 Mon, 17 Aug 2026 05:00:00 -0500 2963 Judith Wright, Dr Judith Wright, Pam Dwyer, Delay the Binge, Delay the Binge Podcast, soft addictions, willpower, emotional eating, dopamine, habits, behavior change, self awareness, personal transformation, high achievers, overworking, social media addic full false Dr. Judith Wright Pam Dwyer When Pushing Harder Stops Working with Nancy Deyo 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 moving forward.

Nancy shares what it was like to grieve the person she used to be, why acceptance is not the same as giving up, and how learning to pause helped her listen to what her body had been trying to tell her.

You'll hear about:

• The hidden danger of tying identity to achievement
• What “identity collapse” feels like
• Why pushing harder doesn't always create resilience
• Learning to accept reality without surrendering hope
• The power of listening to your body
• Finding possibility inside a life you didn't choose
• How the pause creates room for a different choice

Today Nancy writes and speaks about chronic pain, resilience, and what she's learned from her own journey.

CONNECT WITH NANCY DEYO

Website:
https://nancydeyo.com/

Substack:
https://nancydeyo.substack.com/

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 moving forward.

Nancy shares what it was like to grieve the person she used to be, why acceptance is not the same as giving up, and how learning to pause helped her listen to what her body had been trying to tell her.

You'll hear about:

• The hidden danger of tying identity to achievement
• What “identity collapse” feels like
• Why pushing harder doesn't always create resilience
• Learning to accept reality without surrendering hope
• The power of listening to your body
• Finding possibility inside a life you didn't choose
• How the pause creates room for a different choice

Today Nancy writes and speaks about chronic pain, resilience, and what she's learned from her own journey.

CONNECT WITH NANCY DEYO

Website:
https://nancydeyo.com/

Substack:
https://nancydeyo.substack.com/

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19656425 Mon, 17 Aug 2026 05:00:00 -0500 2895 Nancy Deyo, Pam Dwyer, Delay the Binge, Delay the Binge Podcast, resilience, identity collapse, chronic pain, high achievers, achievement identity, personal growth, pushing through, acceptance, life transitions, opioid dependence, Mount Kilimanjaro, Silic full false Nancy Deyo Pam Dwyer Choosing Intimacy Over Compromise with Dr. Alexandra Stockwell 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 questions in this Week 2: CHOOSING conversation:

What do you want?

Pam and Alexandra explore why that question can be surprisingly difficult for high-achieving women who have become experts at knowing what everyone else needs.

They also unpack Alexandra's provocative perspective on compromise: withholding what's true for you may make a moment easier, but over time it can create disconnection. The alternative isn't demanding your way. It's learning to know yourself and communicate your truth with kindness, clarity and connection.

You'll hear about:

• Listening to the whispers before they become a crisis
• Reconnecting with your own wants and desires
• Why compromise can sometimes create disconnection
• Expressing yourself without disregarding your partner
• Creating everyday moments of pleasure and presence
• Why intimacy is a learnable skill
• Journaling and other small practices for reconnecting with yourself

Alexandra is a physician, relationship coach, bestselling author, host of the Intimate Marriage Podcast, and creator of programs and tools designed to help couples build deeper intimacy.

CONNECT WITH DR. ALEXANDRA STOCKWELL

🌐 Website:
https://www.alexandrastockwell.com/

🎙️ The Intimate Marriage Podcast:
https://www.alexandrastockwell.com/podcast

📸 Instagram:
https://www.instagram.com/intimacydoctor/

💙 Facebook:
https://www.facebook.com/Intimacydoctor/

▶️ YouTube:
https://www.youtube.com/@intimacydoctor

🎵 TikTok:
https://www.tiktok.com/@intimacydoctor

💼 LinkedIn:
https://www.linkedin.com/in/alexandrastockwell/

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 questions in this Week 2: CHOOSING conversation:

What do you want?

Pam and Alexandra explore why that question can be surprisingly difficult for high-achieving women who have become experts at knowing what everyone else needs.

They also unpack Alexandra's provocative perspective on compromise: withholding what's true for you may make a moment easier, but over time it can create disconnection. The alternative isn't demanding your way. It's learning to know yourself and communicate your truth with kindness, clarity and connection.

You'll hear about:

• Listening to the whispers before they become a crisis
• Reconnecting with your own wants and desires
• Why compromise can sometimes create disconnection
• Expressing yourself without disregarding your partner
• Creating everyday moments of pleasure and presence
• Why intimacy is a learnable skill
• Journaling and other small practices for reconnecting with yourself

Alexandra is a physician, relationship coach, bestselling author, host of the Intimate Marriage Podcast, and creator of programs and tools designed to help couples build deeper intimacy.

CONNECT WITH DR. ALEXANDRA STOCKWELL

🌐 Website:
https://www.alexandrastockwell.com/

🎙️ The Intimate Marriage Podcast:
https://www.alexandrastockwell.com/podcast

📸 Instagram:
https://www.instagram.com/intimacydoctor/

💙 Facebook:
https://www.facebook.com/Intimacydoctor/

▶️ YouTube:
https://www.youtube.com/@intimacydoctor

🎵 TikTok:
https://www.tiktok.com/@intimacydoctor

💼 LinkedIn:
https://www.linkedin.com/in/alexandrastockwell/

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19656343 Mon, 17 Aug 2026 05:00:00 -0500 3556 Alexandra Stockwell, Dr Alexandra Stockwell, Pam Dwyer, Delay the Binge, Delay the Binge Podcast, Intimacy Doctor, uncompromising intimacy, marriage advice, relationship advice, intimacy, emotional intimacy, high achieving women, people pleasing, compromi full false Dr. Alexandra Stockwell Pam Dwyer When an Old Story Is Still Making Your Choices | Scott Mason 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 personal turn as Scott shares a mysterious illness that nearly took his life, a vivid dream in which he was told his “number was up,” and an extraordinary hospital experience that changed the way he understood his life.

In this episode:
• The stories operating beneath our choices
• Scott’s five toxic myths
• How naming a pattern can create a pause
• Silence, listening, and intentional choice
• Scott’s remarkable near-death experience
• Why changing an old story can mean grieving an identity
• How small actions help us practice change

THE DOORWAY: Recognizing what’s choosing for you.

Ask yourself:

What old story about who you are, or who you’re supposed to be, might still be making choices for you?

Maybe you don’t have to rewrite the entire story today.

Maybe your next choice is simply to recognize that you are the one holding the pen now.

🧭 Continue Delay the Binge™: The Journey
Explore The Journey

Connect with Scott Mason
My Freedom Rocks

Connect with Pam
Delay the Binge™
Behind the Mic Newsletter

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 personal turn as Scott shares a mysterious illness that nearly took his life, a vivid dream in which he was told his “number was up,” and an extraordinary hospital experience that changed the way he understood his life.

In this episode:
• The stories operating beneath our choices
• Scott’s five toxic myths
• How naming a pattern can create a pause
• Silence, listening, and intentional choice
• Scott’s remarkable near-death experience
• Why changing an old story can mean grieving an identity
• How small actions help us practice change

THE DOORWAY: Recognizing what’s choosing for you.

Ask yourself:

What old story about who you are, or who you’re supposed to be, might still be making choices for you?

Maybe you don’t have to rewrite the entire story today.

Maybe your next choice is simply to recognize that you are the one holding the pen now.

🧭 Continue Delay the Binge™: The Journey
Explore The Journey

Connect with Scott Mason
My Freedom Rocks

Connect with Pam
Delay the Binge™
Behind the Mic Newsletter

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19639723 Mon, 17 Aug 2026 05:00:00 -0500 4602 Scott Mason, The Myth Slayer, Pam Dwyer, Delay the Binge, Delay the Binge Journey, Choosing, toxic myths, old stories, identity, behavior patterns, self-awareness, intentional choices, personal growth, transformation, mindset, change, silence, listening, full false Scott Mason Pam Dwyer When Someone Sees Something in You That You Can’t See Yet | Richard Buckingham 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.

Today, Richard talks about giving others permission to pursue what they want, to dream, and to try, even when there is no guarantee things will work the first time.

Together, Pam and Richard explore how transformation continues throughout our lives, why becoming never really ends, and how sometimes the first choice isn’t making a dramatic change.

Sometimes it’s simply allowing ourselves to consider:

Maybe there is more in me than I can see right now.

THE DOORWAY: Seeing possibility.

Your Week 2 reflection:
What has someone seen in you that you haven’t fully allowed yourself to believe yet?

Maybe your next choice is simply to stop dismissing it.

🎧 Listen & watch: https://geni.us/dtb-richard-buckingham 

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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.

Today, Richard talks about giving others permission to pursue what they want, to dream, and to try, even when there is no guarantee things will work the first time.

Together, Pam and Richard explore how transformation continues throughout our lives, why becoming never really ends, and how sometimes the first choice isn’t making a dramatic change.

Sometimes it’s simply allowing ourselves to consider:

Maybe there is more in me than I can see right now.

THE DOORWAY: Seeing possibility.

Your Week 2 reflection:
What has someone seen in you that you haven’t fully allowed yourself to believe yet?

Maybe your next choice is simply to stop dismissing it.

🎧 Listen & watch: https://geni.us/dtb-richard-buckingham 

Pause. Choose. Build momentum. Finish stronger.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19303124 Mon, 17 Aug 2026 05:00:00 -0500 3440 Richard Buckingham, mentorship, personal growth, leadership, resilience, transformation, personal development, becoming, self-improvement, coaching, mindset, success, Delay the Binge Podcast 2 90 full false Richard Buckingham Pam Dwyer Why Everything Suddenly Feels So Hard | Dr. Vanessa Labode-Richman | The Journey: Awakening 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 amount of cognitive currency.

Decisions cost Brain Dollars. Stress costs Brain Dollars. Problems we're actively solving cost Brain Dollars, and sometimes the things we're avoiding continue costing us, too.

That becomes particularly important when we're trying to interrupt an automatic behavior, because even the pause requires resources.

Pam and Vanessa explore what happens when those resources begin running low, why simply pushing harder isn't always the answer, and how greater awareness can help us understand what we're carrying before we automatically react.

You'll also hear about Vanessa's FOURward Method, including the idea that not every problem should be treated the same way: some things need to be fixed, some faced, and some forgotten.

In this conversation:

• Why everything can suddenly start feeling harder
 • The concept of Brain Dollars
 • The cognitive cost of unresolved stress
 • Why avoidance isn't necessarily free
 • Why pausing before reacting requires resources
 • Fix it, Face it, or Forget it
 • Automatic patterns and intentional responses
 • The value of journaling and reflection
 • Grief, adversity and identity
 • Surviving versus healing
 • Recognizing when you've lost pieces of yourself
 • Building resilience without simply pushing through

Connect with Dr. Vanessa

🌐 DrVanessaOnline.com
💼 LinkedIn — Dr. Vanessa LaBode-Richman
📸 Instagram — @drvanessaonline

🎧 Listen to this episode on your favorite podcast platform

🧭 Explore Delay the Binge™: The Journey

🎙️ Explore Delay the Binge™ Podcast



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 amount of cognitive currency.

Decisions cost Brain Dollars. Stress costs Brain Dollars. Problems we're actively solving cost Brain Dollars, and sometimes the things we're avoiding continue costing us, too.

That becomes particularly important when we're trying to interrupt an automatic behavior, because even the pause requires resources.

Pam and Vanessa explore what happens when those resources begin running low, why simply pushing harder isn't always the answer, and how greater awareness can help us understand what we're carrying before we automatically react.

You'll also hear about Vanessa's FOURward Method, including the idea that not every problem should be treated the same way: some things need to be fixed, some faced, and some forgotten.

In this conversation:

• Why everything can suddenly start feeling harder
 • The concept of Brain Dollars
 • The cognitive cost of unresolved stress
 • Why avoidance isn't necessarily free
 • Why pausing before reacting requires resources
 • Fix it, Face it, or Forget it
 • Automatic patterns and intentional responses
 • The value of journaling and reflection
 • Grief, adversity and identity
 • Surviving versus healing
 • Recognizing when you've lost pieces of yourself
 • Building resilience without simply pushing through

Connect with Dr. Vanessa

🌐 DrVanessaOnline.com
💼 LinkedIn — Dr. Vanessa LaBode-Richman
📸 Instagram — @drvanessaonline

🎧 Listen to this episode on your favorite podcast platform

🧭 Explore Delay the Binge™: The Journey

🎙️ Explore Delay the Binge™ Podcast



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19622678 Sun, 09 Aug 2026 19:00:00 -0500 3652 Dr Vanessa Labode Richman, Vanessa Labode Richman, Pam Dwyer, Delay the Binge, Delay the Binge podcast, The Journey, The Journey Awakening, Brain Dollars, FOURward Method, resilience, stress, chronic stress, cognitive load, mental load, decision fatigue, full false When Doing More Never Feels Like Enough | Sherry Shaban | The Journey: Awakening 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 asking “What's wrong with me?”, what happens when we begin asking:

“What is this behavior trying to protect?”

Pam and Sherry talk about awareness, delayed reward, restriction, emotional eating, identity, childhood patterns, responsibility without blame, and learning to honor the version of ourselves that once needed an old coping strategy.

This isn't a conversation about giving up ambition, discipline or growth.

It's about becoming curious enough to understand what's underneath the behavior before trying to change it.

In this conversation:

• Why doing more can still leave us feeling like we're not enough
 • Overeating, overachieving, people pleasing and perfectionism
 • Why awareness comes before lasting behavior change
 • Behavior versus identity
 • Restriction, scarcity and unwanted patterns
 • Delayed reward and interrupting automatic behavior
 • Curiosity instead of shame
 • Moving with respect instead of revenge
 • Responsibility without blame
 • Honoring the person you had to become to get here
 • Creating the pause that allows another choice

Connect with Sherry

SherryShaban.com
Make Peace with Food
Instagram — @makepeacewithfoodofficial
LinkedIn — Sherry Shaban
YouTube — Make Peace with Food
TikTok — @sherryshaban
Facebook — Make Peace with Food

🧭 Explore Delay the Binge™: The Journey

🎙️ Explore Delay the Binge™ Podcast

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 asking “What's wrong with me?”, what happens when we begin asking:

“What is this behavior trying to protect?”

Pam and Sherry talk about awareness, delayed reward, restriction, emotional eating, identity, childhood patterns, responsibility without blame, and learning to honor the version of ourselves that once needed an old coping strategy.

This isn't a conversation about giving up ambition, discipline or growth.

It's about becoming curious enough to understand what's underneath the behavior before trying to change it.

In this conversation:

• Why doing more can still leave us feeling like we're not enough
 • Overeating, overachieving, people pleasing and perfectionism
 • Why awareness comes before lasting behavior change
 • Behavior versus identity
 • Restriction, scarcity and unwanted patterns
 • Delayed reward and interrupting automatic behavior
 • Curiosity instead of shame
 • Moving with respect instead of revenge
 • Responsibility without blame
 • Honoring the person you had to become to get here
 • Creating the pause that allows another choice

Connect with Sherry

SherryShaban.com
Make Peace with Food
Instagram — @makepeacewithfoodofficial
LinkedIn — Sherry Shaban
YouTube — Make Peace with Food
TikTok — @sherryshaban
Facebook — Make Peace with Food

🧭 Explore Delay the Binge™: The Journey

🎙️ Explore Delay the Binge™ Podcast

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19617244 Sun, 09 Aug 2026 19:00:00 -0500 3302 Sherry Shaban, Pam Dwyer, Delay the Binge, Delay the Binge podcast, The Journey, The Journey Awakening, Awakening, Make Peace with Food, emotional eating, binge eating, binge eating patterns, overachievement, overachieving, people pleasing, perfectionism, full false Sherry Shaban Pam Dwyer You Don't Have To Give Your All To Give Your Best | Erika Coleman | The Journey: Awakening 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, Pam and Erika explore why high performers often normalize exhaustion, how achievement can turn us into our own rival, and why being capable of carrying more doesn't always mean we should.

Erika shares a powerful question: If you're bidding against yourself and you win, did you really win, or did you simply overpay for success? 

They also explore the difference between pursuing a destination and choosing a direction, learning to receive help, allowing growth to take time, and finding a healthier way to succeed without losing yourself in the process. 

In this episode:

• How overachievement quietly becomes burnout
 • Why exhaustion can begin to feel “normal”
 • Becoming your own rival
 • The hidden cost of always rising to the occasion
 • Direction vs. destination
 • Learning to accept help
 • Growing without rushing the process
 • Building success without sacrificing yourself

Explore Delay the Binge™: The Journey:
https://tpkkconcepts.com/delay-the-binge-the-journey/ 

Connect with Erika Coleman:
Take Erika's Free Achiever Mode Quiz
Discover which Achiever Mode you may be overusing and where one of your strengths could be creating unnecessary stress:  Achiever Mode Quiz

Website:
erikacolemanspeaks.com

TEDx Talk

LinkedIn

Instagram: @evenachieving


Connect with Pam
 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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, Pam and Erika explore why high performers often normalize exhaustion, how achievement can turn us into our own rival, and why being capable of carrying more doesn't always mean we should.

Erika shares a powerful question: If you're bidding against yourself and you win, did you really win, or did you simply overpay for success? 

They also explore the difference between pursuing a destination and choosing a direction, learning to receive help, allowing growth to take time, and finding a healthier way to succeed without losing yourself in the process. 

In this episode:

• How overachievement quietly becomes burnout
 • Why exhaustion can begin to feel “normal”
 • Becoming your own rival
 • The hidden cost of always rising to the occasion
 • Direction vs. destination
 • Learning to accept help
 • Growing without rushing the process
 • Building success without sacrificing yourself

Explore Delay the Binge™: The Journey:
https://tpkkconcepts.com/delay-the-binge-the-journey/ 

Connect with Erika Coleman:
Take Erika's Free Achiever Mode Quiz
Discover which Achiever Mode you may be overusing and where one of your strengths could be creating unnecessary stress:  Achiever Mode Quiz

Website:
erikacolemanspeaks.com

TEDx Talk

LinkedIn

Instagram: @evenachieving


Connect with Pam
 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19615998 Sun, 09 Aug 2026 19:00:00 -0500 4183 burnout, burnout prevention, burnout recovery, overachievement, high achievers, chronic stress, emotional exhaustion, perfectionism, high performance, stress management, behavior change, sustainable success, women and burnout, leadership wellbeing, Erika full false Erika Coleman Pam Dwyer Who’s Really Making Your Choices? with Paula Houlihan | The Journey: Awakening 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, recognizing patterns, and automating familiar responses.

But what happens when those responses no longer serve us?

Together, Pam and Paula explore how awareness creates an opportunity to interrupt automatic reactions, why simply knowing better doesn’t always mean we automatically do better, and how Paula’s Power Pause can help bring the thinking part of the brain back online before we respond.

Paula also shares her own experience of recognizing old patterns returning while writing Hijacked, a powerful reminder that growth isn’t perfection. It’s becoming better at noticing, pausing, and choosing again.

This conversation closes Week 1: Awakening and creates the bridge into Week 2: Choosing.

Your Plus One:
When you catch yourself reacting automatically today, pause and ask:

Is this what I want to choose, or simply what I usually do?

You don’t have to change everything.

Just create enough space for one different choice.

Explore all 20 conversations and follow The Journey:
The Delay the Binge Journey

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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, recognizing patterns, and automating familiar responses.

But what happens when those responses no longer serve us?

Together, Pam and Paula explore how awareness creates an opportunity to interrupt automatic reactions, why simply knowing better doesn’t always mean we automatically do better, and how Paula’s Power Pause can help bring the thinking part of the brain back online before we respond.

Paula also shares her own experience of recognizing old patterns returning while writing Hijacked, a powerful reminder that growth isn’t perfection. It’s becoming better at noticing, pausing, and choosing again.

This conversation closes Week 1: Awakening and creates the bridge into Week 2: Choosing.

Your Plus One:
When you catch yourself reacting automatically today, pause and ask:

Is this what I want to choose, or simply what I usually do?

You don’t have to change everything.

Just create enough space for one different choice.

Explore all 20 conversations and follow The Journey:
The Delay the Binge Journey

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19599653 Sun, 09 Aug 2026 19:00:00 -0500 3017 behavior change, habits, automatic behavior, conscious choices, Power Pause, self awareness, personal growth, intentional living, Paula Houlihan, Delay the Binge full false Paula Houlihan Pam Dwyer When Achievement Becomes Your Identity with Dr. Mamta Bhatt | Awakening 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 couldn't answer a much more personal question:

Who was she without all the achieving?

In this conversation, Mamta shares a pivotal sunrise at the monastery when she realized she had been waiting to get well before allowing herself to be happy. In that moment, she discovered that illness and joy didn't have to be mutually exclusive, she could experience difficulty and still choose joy. 

Pam and Mamta also explore:

• When achievement quietly becomes identity
 • The tiny moments that can add up to self-abandonment
 • Why high achievers often struggle to turn off
 • Perfectionism and the connection between achievement and self-worth
 • Listening to the body's “whispers” before continually overriding them
 • Creating intentional periods of silence and space
 • Mamta's SWOON practice for reconnecting with yourself
 • Why progress can matter more than perfection

This may speak to you if...

You've spent years achieving, producing, helping, or meeting expectations, and you're beginning to wonder who you are without all the doing.

This is Day 1 of The Delay the Binge™ Journey and the opening conversation of Week One:

AWAKENING | You can't change what you haven't seen.

Beginning August 10, one conversation will be released each weekday. You don't need to listen to all of them.

Choose what speaks to you. There is no “getting behind” on this Journey.

🗺️ Explore all 20 voices and four themes:
https://tpkkconcepts.com/delay-the-binge-the-journey/

🎧 Watch The Journey on the platform of your choice:
https://geni.us/dtb-dr-mamta-bhatt

Pause. Choose. Take your Plus One. And keep going.

Release date:  Monday, August 10, 2026

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 couldn't answer a much more personal question:

Who was she without all the achieving?

In this conversation, Mamta shares a pivotal sunrise at the monastery when she realized she had been waiting to get well before allowing herself to be happy. In that moment, she discovered that illness and joy didn't have to be mutually exclusive, she could experience difficulty and still choose joy. 

Pam and Mamta also explore:

• When achievement quietly becomes identity
 • The tiny moments that can add up to self-abandonment
 • Why high achievers often struggle to turn off
 • Perfectionism and the connection between achievement and self-worth
 • Listening to the body's “whispers” before continually overriding them
 • Creating intentional periods of silence and space
 • Mamta's SWOON practice for reconnecting with yourself
 • Why progress can matter more than perfection

This may speak to you if...

You've spent years achieving, producing, helping, or meeting expectations, and you're beginning to wonder who you are without all the doing.

This is Day 1 of The Delay the Binge™ Journey and the opening conversation of Week One:

AWAKENING | You can't change what you haven't seen.

Beginning August 10, one conversation will be released each weekday. You don't need to listen to all of them.

Choose what speaks to you. There is no “getting behind” on this Journey.

🗺️ Explore all 20 voices and four themes:
https://tpkkconcepts.com/delay-the-binge-the-journey/

🎧 Watch The Journey on the platform of your choice:
https://geni.us/dtb-dr-mamta-bhatt

Pause. Choose. Take your Plus One. And keep going.

Release date:  Monday, August 10, 2026

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19576463 Sun, 09 Aug 2026 19:00:00 -0500 5320 Dr. Mamta Bhatt, Pam Dwyer, Delay the Binge, Delay the Binge Podcast, Delay the Binge Journey, achievement identity, achievement and self worth, high achievers, self abandonment, perfectionism, self awareness, choosing joy, intentional living, personal gr full false Dr. Mamta Bhatt Pam Dwyer She Thought Cancer Was Punishment, Then Everything Changed | Jennifer Greenhut 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
 • Receiving help when you're used to giving it
 • Gratitude during difficult seasons
 • The Pinch Me Method
 • Finding meaning in life's hardest moments

Connect with Jennifer Greenhut

❤️ The Zero Negative Foundation
 www.zeronegativefoundation.org

👜 Love, Zero Negative
 www.lovezeronegative.com

📖 Everyone Needs a Larry
 Available on Amazon

📸 Instagram
 @jenngreenhut

If this conversation encouraged you, share it with someone who needs hope, perspective, or a reminder that they are not alone.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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
 • Receiving help when you're used to giving it
 • Gratitude during difficult seasons
 • The Pinch Me Method
 • Finding meaning in life's hardest moments

Connect with Jennifer Greenhut

❤️ The Zero Negative Foundation
 www.zeronegativefoundation.org

👜 Love, Zero Negative
 www.lovezeronegative.com

📖 Everyone Needs a Larry
 Available on Amazon

📸 Instagram
 @jenngreenhut

If this conversation encouraged you, share it with someone who needs hope, perspective, or a reminder that they are not alone.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19373575 Thu, 06 Aug 2026 05:00:00 -0500 3194 full false Jennifer Greenhut Pam Dwyer Why Good Parents Lose Their Patience | Michelle Puster 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.

Together, they discuss why so many parents feel like they're failing, how quiet depletion affects families, and practical ways to pause before reacting.

In This Episode

✔ Parent burnout and emotional exhaustion

✔ Breaking generational patterns

✔ Why self-compassion matters

✔ The connection between shame and reactivity

✔ How nervous system overload impacts parenting

✔ The RAIN practice for emotional regulation

✔ Why you don't have to start over after a difficult moment

If you've ever walked away from a parenting moment wondering, "Why did I react like that?" this conversation is for you.

Connect with Michelle Puster

Website:
 https://compassionateheartmindfullife.com

Linked In: https://www.linkedin.com/in/michelle-puster-keynote-speaker/
Insta: https://www.instagram.com/compassionateheartparenting
FB: https://www.facebook.com/CompassionateHeartMindfulLife


YouTube: https://youtube.com/@compassionateheartmichelle?si=Bm7zH31WsROxc748

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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.

Together, they discuss why so many parents feel like they're failing, how quiet depletion affects families, and practical ways to pause before reacting.

In This Episode

✔ Parent burnout and emotional exhaustion

✔ Breaking generational patterns

✔ Why self-compassion matters

✔ The connection between shame and reactivity

✔ How nervous system overload impacts parenting

✔ The RAIN practice for emotional regulation

✔ Why you don't have to start over after a difficult moment

If you've ever walked away from a parenting moment wondering, "Why did I react like that?" this conversation is for you.

Connect with Michelle Puster

Website:
 https://compassionateheartmindfullife.com

Linked In: https://www.linkedin.com/in/michelle-puster-keynote-speaker/
Insta: https://www.instagram.com/compassionateheartparenting
FB: https://www.facebook.com/CompassionateHeartMindfulLife


YouTube: https://youtube.com/@compassionateheartmichelle?si=Bm7zH31WsROxc748

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19306114 Thu, 30 Jul 2026 05:00:00 -0500 2991 Parenting, Parenting Tips, Parent Burnout, Self-Compassion, Emotional Regulation, Parenting Stress, Conscious Parenting, Gentle Parenting, Parenting Podcast, Michelle Puster, Breaking Generational Patterns, Childhood Trauma, Shame and Parenting, Emotional 2 91 full false Michelle Puster Pam Dwyer Why We Keep Repeating Unhealthy Patterns with Elaine Starling 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 about willpower 
  •  The subconscious mind and emotional protection 
  •  How journaling reveals hidden patterns 
  •  The emotional exhaustion many women silently carry 
  •  The importance of receiving instead of only giving 
  •  How gratitude and awareness shift the nervous system 
  •  Why “noticing your breath” is often the first step back to yourself 

One of the most powerful moments in the episode comes when Elaine says:

“When you deny your power, your power is denied to you.”

This conversation is emotional, practical, spiritual, and deeply human.

Because healing doesn’t begin when everything is fixed.
 It begins in the pause.

Full Episode Links

https://geni.us/dtb-elaine-starling 

Connect with Elaine Starling

 Website: https://www.TheAbundanceJourney.com

 Facebook: https://www.facebook.com/elaine.abundance

 Facebook Business Page: https://www.facebook.com/TheAbundanceJourney/

 LinkedIn: https://www.linkedin.com/in/elainestarling/

 Instagram: https://www.instagram.com/elaine.abundance/

 YouTube: https://www.youtube.com/@ElaineStarling


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 about willpower 
  •  The subconscious mind and emotional protection 
  •  How journaling reveals hidden patterns 
  •  The emotional exhaustion many women silently carry 
  •  The importance of receiving instead of only giving 
  •  How gratitude and awareness shift the nervous system 
  •  Why “noticing your breath” is often the first step back to yourself 

One of the most powerful moments in the episode comes when Elaine says:

“When you deny your power, your power is denied to you.”

This conversation is emotional, practical, spiritual, and deeply human.

Because healing doesn’t begin when everything is fixed.
 It begins in the pause.

Full Episode Links

https://geni.us/dtb-elaine-starling 

Connect with Elaine Starling

 Website: https://www.TheAbundanceJourney.com

 Facebook: https://www.facebook.com/elaine.abundance

 Facebook Business Page: https://www.facebook.com/TheAbundanceJourney/

 LinkedIn: https://www.linkedin.com/in/elainestarling/

 Instagram: https://www.instagram.com/elaine.abundance/

 YouTube: https://www.youtube.com/@ElaineStarling


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19174488 Thu, 23 Jul 2026 05:00:00 -0500 3343 2 full false Elaine Starling Pam Dwyer The Hidden Cost of Blending In | Wendy Kim 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 follow what she calls “the pull.”

Together, Pam and Wendy explore:

• Why women learn to shrink themselves early in life
 • The emotional exhaustion of constantly blending in
 • How fear and overthinking disconnect us from intuition
 • Why small “micro moments” matter more than giant life changes
 • How to recognize the next right step
 • The connection between burnout, people pleasing, and losing your voice
 • How to stop overriding what your gut already knows

This conversation is a powerful reminder that the voice you’ve been holding back never actually disappeared.

It’s still there.

🔗 CONNECT WITH WENDY KIM

Website: https://www.beyondblendingin.com/

 Facebook: https://www.facebook.com/beyondblendingin/

LinkedIn: https://www.linkedin.com/in/wendy-kim/

Instagram: https://www.instagram.com/beyondblendingin

Amazon Author Page: https://www.amazon.com/Wendy-Kim/e/B07FZ8LDLC?ref=dbs_p_ebk_r00_abau_000000

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 follow what she calls “the pull.”

Together, Pam and Wendy explore:

• Why women learn to shrink themselves early in life
 • The emotional exhaustion of constantly blending in
 • How fear and overthinking disconnect us from intuition
 • Why small “micro moments” matter more than giant life changes
 • How to recognize the next right step
 • The connection between burnout, people pleasing, and losing your voice
 • How to stop overriding what your gut already knows

This conversation is a powerful reminder that the voice you’ve been holding back never actually disappeared.

It’s still there.

🔗 CONNECT WITH WENDY KIM

Website: https://www.beyondblendingin.com/

 Facebook: https://www.facebook.com/beyondblendingin/

LinkedIn: https://www.linkedin.com/in/wendy-kim/

Instagram: https://www.instagram.com/beyondblendingin

Amazon Author Page: https://www.amazon.com/Wendy-Kim/e/B07FZ8LDLC?ref=dbs_p_ebk_r00_abau_000000

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19151369 Thu, 16 Jul 2026 05:00:00 -0500 2556 wendy kim,follow the pull,self trust,intuition,quiet depletion,women empowerment,burnout,people pleasing,leadership coaching,personal growth,identity,self confidence,pam dwyer,delay the binge,emotional resilience 2 85 full false Wendy Kim Pam Dwyer Why Women Feel Exhausted in Midlife (It’s Bigger Than Menopause) | Claudia Taboada 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 warned about • Why muscle is essential for metabolism, brain health, longevity, and strength • How chronic stress and caregiving create Quiet Depletion • The connection between movement, mindset, and mental clarity • Why women over 45 need more protein than they realize • Small “micro steps” that help women rebuild trust in themselves • Why it’s never too late to become strong again

Claudia also shares the deeply personal story of how her mother’s struggle with obesity, muscle loss, and poor health shaped her mission to help women reclaim their strength before it’s too late.

This conversation is about much more than appearance.

It’s about becoming strong enough to fully live the life you still have ahead of you.

🎁 FREE GIFT FROM CLAUDIA: Eat More Protein Guide 

🔗 CONNECT WITH CLAUDIA TABOADA 

Website: https://claudiataboada.com/ 

Instagram: https://www.instagram.com/themidlifesuccessmentor/ 

LinkedIn: https://www.linkedin.com/in/claudia-taboada-216a901bb/ 

YouTube: https://www.youtube.com/@MidlifeRevolutionbyCla-nb6js

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 warned about • Why muscle is essential for metabolism, brain health, longevity, and strength • How chronic stress and caregiving create Quiet Depletion • The connection between movement, mindset, and mental clarity • Why women over 45 need more protein than they realize • Small “micro steps” that help women rebuild trust in themselves • Why it’s never too late to become strong again

Claudia also shares the deeply personal story of how her mother’s struggle with obesity, muscle loss, and poor health shaped her mission to help women reclaim their strength before it’s too late.

This conversation is about much more than appearance.

It’s about becoming strong enough to fully live the life you still have ahead of you.

🎁 FREE GIFT FROM CLAUDIA: Eat More Protein Guide 

🔗 CONNECT WITH CLAUDIA TABOADA 

Website: https://claudiataboada.com/ 

Instagram: https://www.instagram.com/themidlifesuccessmentor/ 

LinkedIn: https://www.linkedin.com/in/claudia-taboada-216a901bb/ 

YouTube: https://www.youtube.com/@MidlifeRevolutionbyCla-nb6js

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19147010 Thu, 09 Jul 2026 05:00:00 -0500 2674 2 84 full false Claudia Taboada Pam Dwyer You're Not Broken, You're Running a Pattern | Rebuilding Self-Trust with Katie Ruffino 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 either have or don’t…

It’s something you build, through awareness, through the body, and through small, real-time decisions.

What You’ll Learn

  •  why you’re not broken, you’re running a pattern 
  •  what’s actually happening when you “know what to do” but don’t do it 
  •  how food acts as a mirror and messenger
  •  the connection between self-worth and behavior patterns 
  •  why willpower doesn’t work (and what does) 
  •  how to shift from judgment → curiosity 
  •  Katie’s 4-step Trust Your Gut framework
  •  how to build self-trust in everyday moments 

Key Takeaway

There is nothing wrong with you.

You’re not failing…you’re just running a pattern.

And patterns can change. 

Connect with Katie Ruffino

🌐 Website: https://sunnysidekt.com/home

📄 Brainz Magazine: https://www.brainzmagazine.com/executive-contributor/catherine-katie-ruffino

📺 YouTube: https://www.youtube.com/@katieinthekitchenbysunnysidekt

📸 Instagram: https://www.instagram.com/bycatherineruffino

📘 Facebook: https://www.facebook.com/sunnysidekt

🔗 LinkedIn: https://www.linkedin.com/in/catherine-katie-ruffino-pa-c-mpas-511aa418a/

🌿 Linktree: https://linktr.ee/sunnysidekt

✉️ Substack: https://substack.com/@catherineruffino

Connect with Pam Dwyer

🌐 https://www.tpkkconcepts.com/

📬 Newsletter: https://newsletter.delaythebinge.com/

📖 PJ Hamilton Stories: https://newsletter.authorpjhamilton.com/

If this episode resonated with you, share it with someone who needs to hear it.  And remember...

You don’t need to fix everything.

You just need to recognize the moment you’re in…pause…and choose differently.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 either have or don’t…

It’s something you build, through awareness, through the body, and through small, real-time decisions.

What You’ll Learn

  •  why you’re not broken, you’re running a pattern 
  •  what’s actually happening when you “know what to do” but don’t do it 
  •  how food acts as a mirror and messenger
  •  the connection between self-worth and behavior patterns 
  •  why willpower doesn’t work (and what does) 
  •  how to shift from judgment → curiosity 
  •  Katie’s 4-step Trust Your Gut framework
  •  how to build self-trust in everyday moments 

Key Takeaway

There is nothing wrong with you.

You’re not failing…you’re just running a pattern.

And patterns can change. 

Connect with Katie Ruffino

🌐 Website: https://sunnysidekt.com/home

📄 Brainz Magazine: https://www.brainzmagazine.com/executive-contributor/catherine-katie-ruffino

📺 YouTube: https://www.youtube.com/@katieinthekitchenbysunnysidekt

📸 Instagram: https://www.instagram.com/bycatherineruffino

📘 Facebook: https://www.facebook.com/sunnysidekt

🔗 LinkedIn: https://www.linkedin.com/in/catherine-katie-ruffino-pa-c-mpas-511aa418a/

🌿 Linktree: https://linktr.ee/sunnysidekt

✉️ Substack: https://substack.com/@catherineruffino

Connect with Pam Dwyer

🌐 https://www.tpkkconcepts.com/

📬 Newsletter: https://newsletter.delaythebinge.com/

📖 PJ Hamilton Stories: https://newsletter.authorpjhamilton.com/

If this episode resonated with you, share it with someone who needs to hear it.  And remember...

You don’t need to fix everything.

You just need to recognize the moment you’re in…pause…and choose differently.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19011763 Thu, 02 Jul 2026 05:00:00 -0500 3278 2 83 full false Katie Ruffino Pam Dwyer Why You Can’t Say No (Even When You Want To) | The Mental Boardroom with Dana Skaggs 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 importantly… how to interrupt them.

In this episode, we explore:

• why high performers burn out, and how boundaries help you play the long game
 • the biggest myths about boundaries (and why they’re not walls)
 • the “mental boardroom” and how to stay in the CEO seat
 • the yard and fence analogy for understanding what’s yours, and what isn’t
 • how trauma responses (fight, flight, freeze, fawn) show up in everyday decisions
 • what’s really happening during an amygdala hijack, and why logic isn’t enough
 • how we train people to treat us (without realizing it)
 • simple, practical ways to start setting boundaries, without blowing up your relationships
 • how to recognize safe vs. unsafe people in your life

The takeaway:

You don’t have to fix everything.

You just have to pause long enough to notice what’s happening…
 and choose what actually serves you.

That’s where the shift begins.

Connect with Dana Skaggs:

🌐 Website: https://danaskaggs.com

🧠 Discover Your Boundary Style:  Take Dana's free Boundary Quiz:
https://danaskaggs.com/quiz

🔥 Phoenix and Flame Podcast:
https://phoenixandflame.com

💼 Therapy Practice:
https://danaskaggstherapy.com

🔗 LinkedIn:
https://www.linkedin.com/in/danabskaggs-speaker

📘 Facebook:
https://www.facebook.com/dana.b.skaggs

📸 Instagram:
https://www.instagram.com/dana.b.skaggs/

▶️ YouTube:
https://www.youtube.com/@queenofboundaries


Stay connected with Pam:

Inside the Pause (weekly insights + early access):
 https://newsletter.delaythebinge.com/

PJ Hamilton Short Stories (every Tuesday):
 https://newsletter.authorpjhamilton.com/

If this conversation resonated with you, share it with someone who might need it.

Because sometimes the shift starts with hearing something you didn’t have words for before.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 importantly… how to interrupt them.

In this episode, we explore:

• why high performers burn out, and how boundaries help you play the long game
 • the biggest myths about boundaries (and why they’re not walls)
 • the “mental boardroom” and how to stay in the CEO seat
 • the yard and fence analogy for understanding what’s yours, and what isn’t
 • how trauma responses (fight, flight, freeze, fawn) show up in everyday decisions
 • what’s really happening during an amygdala hijack, and why logic isn’t enough
 • how we train people to treat us (without realizing it)
 • simple, practical ways to start setting boundaries, without blowing up your relationships
 • how to recognize safe vs. unsafe people in your life

The takeaway:

You don’t have to fix everything.

You just have to pause long enough to notice what’s happening…
 and choose what actually serves you.

That’s where the shift begins.

Connect with Dana Skaggs:

🌐 Website: https://danaskaggs.com

🧠 Discover Your Boundary Style:  Take Dana's free Boundary Quiz:
https://danaskaggs.com/quiz

🔥 Phoenix and Flame Podcast:
https://phoenixandflame.com

💼 Therapy Practice:
https://danaskaggstherapy.com

🔗 LinkedIn:
https://www.linkedin.com/in/danabskaggs-speaker

📘 Facebook:
https://www.facebook.com/dana.b.skaggs

📸 Instagram:
https://www.instagram.com/dana.b.skaggs/

▶️ YouTube:
https://www.youtube.com/@queenofboundaries


Stay connected with Pam:

Inside the Pause (weekly insights + early access):
 https://newsletter.delaythebinge.com/

PJ Hamilton Short Stories (every Tuesday):
 https://newsletter.authorpjhamilton.com/

If this conversation resonated with you, share it with someone who might need it.

Because sometimes the shift starts with hearing something you didn’t have words for before.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19068118 Wed, 24 Jun 2026 23:00:00 -0500 4339 boundaries, people pleasing, burnout, emotional regulation, stress response, why I can’t say no, setting boundaries at work, high performers burnout, behavior change, delay the binge 2 85 full false Dana Skaggs Pam Dwyer It’s Not Your Team… It’s Your Environment | Tanu Tiwari 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:

• why disengagement is created, not random
 • how leaders unknowingly shape team behavior
 • the concept of microcultures and leadership environments
 • why “performing but not thriving” matters
 • how pressure gets passed down through teams
 • why employees begin managing their managers
 • the hidden cost of fear-based leadership
 • how identity and labels influence leadership style
 • why leaders lack feedback loops, and how to fix it
 • how small shifts create better performance

🔗 Connect with Tanu

Website: https://theconsciousleaderco.com/

Instagram: http://instagram.com/coachtanutiwari

TikTok: https://www.tiktok.com/@coachtanutiwari

Stay Connected

👉 https://newsletter.delaythebinge.com

👉 https://www.tpkkconcepts.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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:

• why disengagement is created, not random
 • how leaders unknowingly shape team behavior
 • the concept of microcultures and leadership environments
 • why “performing but not thriving” matters
 • how pressure gets passed down through teams
 • why employees begin managing their managers
 • the hidden cost of fear-based leadership
 • how identity and labels influence leadership style
 • why leaders lack feedback loops, and how to fix it
 • how small shifts create better performance

🔗 Connect with Tanu

Website: https://theconsciousleaderco.com/

Instagram: http://instagram.com/coachtanutiwari

TikTok: https://www.tiktok.com/@coachtanutiwari

Stay Connected

👉 https://newsletter.delaythebinge.com

👉 https://www.tpkkconcepts.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19080336 Wed, 17 Jun 2026 05:00:00 -0500 2633 2 86 full false Why You’re Always Tired (It’s Not Discipline) | Lauren Callahan | The Return Series 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 dramatically improve energy, mood, and clarity—without restriction or burnout.

KEY TAKEAWAYS

  •  Why you feel exhausted even when “everything is normal” 
  •  The difference between burnout and quiet depletion 
  •  How gut health impacts energy, mood, and hormones 
  •  Why most women are focusing on the wrong nutrients 
  •  A simple starting point to improve energy today 
  •  How to stop the cycle of pushing through exhaustion 

LINKS

Genius Link: https://geni.us/dtb-lauren-callahan

Lauren Callahan:
 https://www.laurenbcallahan.com

Instagram:
 https://www.instagram.com/laurenbcallahan

Facebook:
 https://www.facebook.com/LaurenCallahan

Newsletter (Inside the Pause):
 https://newsletter.delaythebinge.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 dramatically improve energy, mood, and clarity—without restriction or burnout.

KEY TAKEAWAYS

  •  Why you feel exhausted even when “everything is normal” 
  •  The difference between burnout and quiet depletion 
  •  How gut health impacts energy, mood, and hormones 
  •  Why most women are focusing on the wrong nutrients 
  •  A simple starting point to improve energy today 
  •  How to stop the cycle of pushing through exhaustion 

LINKS

Genius Link: https://geni.us/dtb-lauren-callahan

Lauren Callahan:
 https://www.laurenbcallahan.com

Instagram:
 https://www.instagram.com/laurenbcallahan

Facebook:
 https://www.facebook.com/LaurenCallahan

Newsletter (Inside the Pause):
 https://newsletter.delaythebinge.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19101129 Thu, 11 Jun 2026 05:00:00 -0500 3429 quiet-depletion, delay-the-binge, lauren-callahan, becoming-series, women’s-health, energy, burnout, gut-health, habits, resilience 2 84 full false Finding Your Way Back to Yourself with Dr. Kate Steiner | The Return 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.

What You’ll Learn:

  •  the difference between burnout and quiet depletion
  •  what “burn events” are and how they impact your day 
  •  why pushing through actually makes things worse 
  •  how micro-recovery moments change everything 
  •  the connection between the pause and nervous system regulation 
  •  why motivation isn’t something you wait for, it’s something you create 
  •  how small, daily steps rebuild momentum 
  •  what it really means to “become” yourself again 

Key Takeaway

You’re not broken.

You may just be disconnected.

And the way back isn’t fixing everything all at once—
 it’s learning how to pause, reconnect, and choose differently…
 one moment at a time. 

Connect with Dr. Kate Steiner

Website: https://drkatesteiner.com

Instagram: @drkatesteiner
Podcast: Feeling Crispy: From Burnout to Recovery

Connect with Pam Dwyer

🌐 https://www.tpkkconcepts.com/

📬 Newsletter: https://newsletter.delaythebinge.com/

📖 PJ Hamilton Stories: https://newsletter.authorpjhamilton.com/

If this episode resonated with you, share it with someone who might need it.

And remember, You don’t have to fix everything.

You just have to pause long enough to choose differently.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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.

What You’ll Learn:

  •  the difference between burnout and quiet depletion
  •  what “burn events” are and how they impact your day 
  •  why pushing through actually makes things worse 
  •  how micro-recovery moments change everything 
  •  the connection between the pause and nervous system regulation 
  •  why motivation isn’t something you wait for, it’s something you create 
  •  how small, daily steps rebuild momentum 
  •  what it really means to “become” yourself again 

Key Takeaway

You’re not broken.

You may just be disconnected.

And the way back isn’t fixing everything all at once—
 it’s learning how to pause, reconnect, and choose differently…
 one moment at a time. 

Connect with Dr. Kate Steiner

Website: https://drkatesteiner.com

Instagram: @drkatesteiner
Podcast: Feeling Crispy: From Burnout to Recovery

Connect with Pam Dwyer

🌐 https://www.tpkkconcepts.com/

📬 Newsletter: https://newsletter.delaythebinge.com/

📖 PJ Hamilton Stories: https://newsletter.authorpjhamilton.com/

If this episode resonated with you, share it with someone who might need it.

And remember, You don’t have to fix everything.

You just have to pause long enough to choose differently.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-19010876 Thu, 04 Jun 2026 05:00:00 -0500 2025 burnout recovery, burnout signs, emotional exhaustion, mental health, wellness, self-care, resilience, mindfulness, personal growth, finding yourself, recovery, burnout prevention, quiet depletion, becoming, the return, Dr. Kate Steiner 2 82 full false Dr. Kate Steiner Pam Dwyer Stop Forcing It | Justin Michael | Becoming Finale 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 difference between manufactured vs surrendered manifestation
 • why people repeat patterns even when they know better
 • how identity shapes behavior more than strategy
 • what happens when you attach meaning to failure
 • the internal dialogue that keeps people stuck
 • why serving others shifts everything
 • how high performers handle pressure differently
 • the moment where you either react… or choose differently

📚 Books & influences mentioned:

• The Surrender Experiment – Michael A. Singer
• The Untethered Soul – Michael A. Singer
• Psycho-Cybernetics – Maxwell Maltz
• The Go-Giver – Bob Burg
• Concepts popularized by Rhonda Byrne

One of the most powerful truths from this episode:

👉 You don’t lose self-trust all at once…you lose it in small moments where you override what you already know.

🎧 Listen now, and start noticing your moment.

https://geni.us/dtb-justin-michael 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> 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 difference between manufactured vs surrendered manifestation
 • why people repeat patterns even when they know better
 • how identity shapes behavior more than strategy
 • what happens when you attach meaning to failure
 • the internal dialogue that keeps people stuck
 • why serving others shifts everything
 • how high performers handle pressure differently
 • the moment where you either react… or choose differently

📚 Books & influences mentioned:

• The Surrender Experiment – Michael A. Singer
• The Untethered Soul – Michael A. Singer
• Psycho-Cybernetics – Maxwell Maltz
• The Go-Giver – Bob Burg
• Concepts popularized by Rhonda Byrne

One of the most powerful truths from this episode:

👉 You don’t lose self-trust all at once…you lose it in small moments where you override what you already know.

🎧 Listen now, and start noticing your moment.

https://geni.us/dtb-justin-michael 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18996631 Tue, 02 Jun 2026 05:00:00 -0500 3216 2 81 full false Justin Michael Pam Dwyer Creativity Isn’t a Talent, It’s a Pattern You Unlock | Leslie Grandy | Becoming Series Creativity Isn’t a Talent, It’s a Pattern You Unlock | Leslie Grandy | Becoming Series Every becoming starts with a moment.

Not a dramatic shift, but a quiet realization that something you’ve believed might not be true.

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with returning guest Leslie Grandy, former product executive at companies like Apple, Amazon, and T-Mobile, and author of Creative Velocity, to explore how creativity, curiosity, and problem-solving are not talents reserved for a few… but capacities we all have access to.

Together, they unpack what it really means to become, and how the moments we question our identity are often the ones that shape it most.

This conversation explores:

• why creativity is actually problem-solving in disguise
 • how curiosity becomes a professional superpower
 • the role of agency in shaping your path
 • what happens when you stop waiting for permission
 • how AI can be a collaborator, not a replacement
 • why ambiguity can be freeing instead of frightening
 • the connection between becoming and self-trust
 • how to stay open instead of defaulting back to old thinking

And most importantly…

👉 how to recognize the moment where everything can change.

Because becoming doesn’t happen all at once.

It happens in the moment you see yourself differently.

 🔗 CONNECT WITH LESLIE GRANDY

Website

🔗 CONNECT WITH PAM DWYER

Website
Youtube Channel
Book a call

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Every becoming starts with a moment.

Not a dramatic shift, but a quiet realization that something you’ve believed might not be true.

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with returning guest Leslie Grandy, former product executive at companies like Apple, Amazon, and T-Mobile, and author of Creative Velocity, to explore how creativity, curiosity, and problem-solving are not talents reserved for a few… but capacities we all have access to.

Together, they unpack what it really means to become, and how the moments we question our identity are often the ones that shape it most.

This conversation explores:

• why creativity is actually problem-solving in disguise
 • how curiosity becomes a professional superpower
 • the role of agency in shaping your path
 • what happens when you stop waiting for permission
 • how AI can be a collaborator, not a replacement
 • why ambiguity can be freeing instead of frightening
 • the connection between becoming and self-trust
 • how to stay open instead of defaulting back to old thinking

And most importantly…

👉 how to recognize the moment where everything can change.

Because becoming doesn’t happen all at once.

It happens in the moment you see yourself differently.

 🔗 CONNECT WITH LESLIE GRANDY

Website

🔗 CONNECT WITH PAM DWYER

Website
Youtube Channel
Book a call

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18980997 Tue, 26 May 2026 23:00:00 -0500 3045 delay-the-binge, becoming, creative-thinking, leadership, curiosity, personal-growth, decision-making, problem-solving, agency, mindset, behavioral-patterns, innovation, emotional-intelligence 2 80 full false How High Achievers Burn Out (And the Small Shift That Changes Everything) with Erin Treacy | Becoming Series How High Achievers Burn Out (And the Small Shift That Changes Everything) with Erin Treacy | Becoming Series Burnout doesn’t happen all at once.

It builds quietly, through patterns we don’t question, signals we ignore, and moments we move through too quickly.

In this episode, Pam Dwyer talks with leadership coach Erin Treacy about what really drives burnout in high performers, and why the most important moment isn’t the burnout itself, but the moment right before the automatic response.

Erin shares her personal experience managing multiple businesses, raising a blended family, and pushing through physical warning signs her body used to force her to stop.

Together, they explore how small, intentional pauses create clarity, shift behavior patterns, and lead to sustainable success.

🔗 Connect with Erin Treacy:

Website: https://coacherintreacy.com

LinkedIn: https://www.linkedin.com/in/erin-treacy/

Facebook: https://www.facebook.com/coacherintreacy

Instagram: https://www.instagram.com/coacherintreacy

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Burnout doesn’t happen all at once.

It builds quietly, through patterns we don’t question, signals we ignore, and moments we move through too quickly.

In this episode, Pam Dwyer talks with leadership coach Erin Treacy about what really drives burnout in high performers, and why the most important moment isn’t the burnout itself, but the moment right before the automatic response.

Erin shares her personal experience managing multiple businesses, raising a blended family, and pushing through physical warning signs her body used to force her to stop.

Together, they explore how small, intentional pauses create clarity, shift behavior patterns, and lead to sustainable success.

🔗 Connect with Erin Treacy:

Website: https://coacherintreacy.com

LinkedIn: https://www.linkedin.com/in/erin-treacy/

Facebook: https://www.facebook.com/coacherintreacy

Instagram: https://www.instagram.com/coacherintreacy

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18908226 Tue, 26 May 2026 05:00:00 -0500 3259 burnout, high achievers, leadership, stress patterns, behavior change, self awareness, productivity, emotional regulation 2 79 full true Erin Treacy Pam Dwyer Why You Still Feel Exhausted (Even When You’re Doing Everything Right) |Jessica Van Antoine | Becoming Series Why You Still Feel Exhausted (Even When You’re Doing Everything Right) |Jessica Van Antoine | Becoming Series Burnout doesn’t happen all at once.
It builds quietly… until your body forces you to listen.

In this episode of the Delay the Binge Podcast Becoming Series, Pam Dwyer sits down with functional diagnostic nutrition practitioner Jessica Van Antoine to explore the moment everything changed, when pushing through stopped working, and listening became the only way forward.

This conversation goes beyond mindset.

It’s about the body.
The signals.
And the moment you realize something deeper needs your attention.

You’ll learn:

• The early burnout signals most women ignore
 • Why your body is like a “bank account” (and what happens when it’s depleted)
 • How high-performing women unknowingly push themselves into imbalance
 • Why habits like sugar, caffeine, or overworking are signals—not failures
 • The connection between gut health, hormones, and emotional patterns
 • How to pause long enough to understand what your body is asking for

This is a Becoming conversation.

The moment where awareness replaces force…and you begin to shift from pushing through → to supporting yourself differently.

Because the goal isn’t to do more.
 It’s to become someone who listens sooner.

🔗 Connect with Jessica Van Antoine

If this conversation resonated, you can learn more about Jessica’s work here:

🌐 Website: https://phoenixfunctionalhealth.com/

🔗 LinkedIn: https://www.linkedin.com/in/jessica-van-antoine-fdnp/

🎙️ Stay Connected with Pam

✨ Podcast + resources: https://DelayTheBingePodcast.com

 📩 Join the newsletter: https://newsletter.delaythebinge.com/ 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Burnout doesn’t happen all at once.
It builds quietly… until your body forces you to listen.

In this episode of the Delay the Binge Podcast Becoming Series, Pam Dwyer sits down with functional diagnostic nutrition practitioner Jessica Van Antoine to explore the moment everything changed, when pushing through stopped working, and listening became the only way forward.

This conversation goes beyond mindset.

It’s about the body.
The signals.
And the moment you realize something deeper needs your attention.

You’ll learn:

• The early burnout signals most women ignore
 • Why your body is like a “bank account” (and what happens when it’s depleted)
 • How high-performing women unknowingly push themselves into imbalance
 • Why habits like sugar, caffeine, or overworking are signals—not failures
 • The connection between gut health, hormones, and emotional patterns
 • How to pause long enough to understand what your body is asking for

This is a Becoming conversation.

The moment where awareness replaces force…and you begin to shift from pushing through → to supporting yourself differently.

Because the goal isn’t to do more.
 It’s to become someone who listens sooner.

🔗 Connect with Jessica Van Antoine

If this conversation resonated, you can learn more about Jessica’s work here:

🌐 Website: https://phoenixfunctionalhealth.com/

🔗 LinkedIn: https://www.linkedin.com/in/jessica-van-antoine-fdnp/

🎙️ Stay Connected with Pam

✨ Podcast + resources: https://DelayTheBingePodcast.com

 📩 Join the newsletter: https://newsletter.delaythebinge.com/ 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18919320 Tue, 19 May 2026 14:00:00 -0500 3443 2 78 full false How to Reset When You Feel Overwhelmed in 60 Seconds | Catherine Marie Charlton | Becoming Series How to Reset When You Feel Overwhelmed in 60 Seconds | Catherine Marie Charlton | Becoming Series Most people don’t realize they’re overwhelmed…until it shows up in their reactions.

Overthinking. Shutting down. Reaching for something just to get through the moment. 

But what if you could interrupt that, before the pattern takes over?

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Catherine Marie Charlton, award-winning composer, speaker, and creator of One Minute Improv, to explore how a simple 60-second pause can reconnect you with yourself.

This conversation sits right at the intersection of:

• emotional awareness
 • creativity
 • nervous system regulation
 • and real-time decision making

Together, they explore how expression, through sound, movement, or writing, can shift your state in seconds.

Inside this episode:

• why overwhelm shows up before we recognize it
 • how a 60-second pause can interrupt patterns
 • the connection between creativity and emotional processing
 • why expression matters more than perfection
 • how to access your inner voice without words
 • simple ways to reset in high-pressure moments
 • how to replace unhealthy patterns with intentional ones
 • using movement, sound, or journaling as a release

And most importantly…

👉 how to come back to yourself, before you lose yourself in the moment.

Because the pause isn’t about stopping your life…

It’s about reconnecting to it.


🔗 CONNECT WITH CATHERINE MARIE CHARLTON


Website
Instagram
LinkedIn
YouTube

🎧 LISTEN TO CATHERINE’S MUSIC!


Spotify
Apple Music
Amazon Music

👉 Or simply ask your favorite smart device:
 “Play music by Catherine Marie Charlton.”



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Most people don’t realize they’re overwhelmed…until it shows up in their reactions.

Overthinking. Shutting down. Reaching for something just to get through the moment. 

But what if you could interrupt that, before the pattern takes over?

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Catherine Marie Charlton, award-winning composer, speaker, and creator of One Minute Improv, to explore how a simple 60-second pause can reconnect you with yourself.

This conversation sits right at the intersection of:

• emotional awareness
 • creativity
 • nervous system regulation
 • and real-time decision making

Together, they explore how expression, through sound, movement, or writing, can shift your state in seconds.

Inside this episode:

• why overwhelm shows up before we recognize it
 • how a 60-second pause can interrupt patterns
 • the connection between creativity and emotional processing
 • why expression matters more than perfection
 • how to access your inner voice without words
 • simple ways to reset in high-pressure moments
 • how to replace unhealthy patterns with intentional ones
 • using movement, sound, or journaling as a release

And most importantly…

👉 how to come back to yourself, before you lose yourself in the moment.

Because the pause isn’t about stopping your life…

It’s about reconnecting to it.


🔗 CONNECT WITH CATHERINE MARIE CHARLTON


Website
Instagram
LinkedIn
YouTube

🎧 LISTEN TO CATHERINE’S MUSIC!


Spotify
Apple Music
Amazon Music

👉 Or simply ask your favorite smart device:
 “Play music by Catherine Marie Charlton.”



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18981150 Tue, 19 May 2026 05:00:00 -0500 3350 delay-the-binge, purposeful-pause, one-minute-improv, emotional-regulation, nervous-system, stress-management, burnout, behavior-change, self-awareness, creativity, leadership, habits, mindfulness, decision-making, mental-health-at-work 2 77 full false From Why Me to Watch Me | Christina Hepner | Becoming Series From Why Me to Watch Me | Christina Hepner | Becoming Series Every becoming begins with a moment.

A moment where your body, identity, or plans no longer cooperate.
A moment where the question becomes… why me?

In this episode of The Becoming Series on Delay the Binge™, Pam Dwyer sits down with Christina Hepner, award-winning journalist and keynote speaker, to talk about the moment that changed everything.

At 19, Christina woke up unable to move her arm. Days later, pain spread throughout her body. Eventually, she was diagnosed with rheumatoid arthritis.

But the hardest part wasn’t the diagnosis.

It was pretending she was okay.

Trying to keep up.
Trying to fit in.
Trying to be who she thought she should be while quietly struggling underneath.

Until one quiet moment changed direction.

Not a dramatic breakthrough, just small intentional choices.

One walk.
One pause.
One decision to care for herself.

And eventually… a shift from:
not “Why me?”
but “Watch me.”

In this conversation we explore:

• Losing identity and rebuilding from the inside out
• How quiet depletion can exist beneath high functioning
• Why stillness is sometimes the first step forward
• Small choices that create meaningful change
• How pain shapes empathy, leadership, and resilience

Because becoming isn’t about changing everything overnight.

It’s about what you do in the moment everything inside you wants to quit.

🔗 Connect with Christina Hepner
https://www.christinahepner.com/

https://www.linkedin.com/in/thechristinahepner/

https://www.instagram.com/thechristinahepner

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Every becoming begins with a moment.

A moment where your body, identity, or plans no longer cooperate.
A moment where the question becomes… why me?

In this episode of The Becoming Series on Delay the Binge™, Pam Dwyer sits down with Christina Hepner, award-winning journalist and keynote speaker, to talk about the moment that changed everything.

At 19, Christina woke up unable to move her arm. Days later, pain spread throughout her body. Eventually, she was diagnosed with rheumatoid arthritis.

But the hardest part wasn’t the diagnosis.

It was pretending she was okay.

Trying to keep up.
Trying to fit in.
Trying to be who she thought she should be while quietly struggling underneath.

Until one quiet moment changed direction.

Not a dramatic breakthrough, just small intentional choices.

One walk.
One pause.
One decision to care for herself.

And eventually… a shift from:
not “Why me?”
but “Watch me.”

In this conversation we explore:

• Losing identity and rebuilding from the inside out
• How quiet depletion can exist beneath high functioning
• Why stillness is sometimes the first step forward
• Small choices that create meaningful change
• How pain shapes empathy, leadership, and resilience

Because becoming isn’t about changing everything overnight.

It’s about what you do in the moment everything inside you wants to quit.

🔗 Connect with Christina Hepner
https://www.christinahepner.com/

https://www.linkedin.com/in/thechristinahepner/

https://www.instagram.com/thechristinahepner

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18896676 Thu, 14 May 2026 05:00:00 -0500 1877 2 76 full false Why Change Doesn’t Work and What Actually Does | Jo Weatherford | Becoming Series Why Change Doesn’t Work and What Actually Does | Jo Weatherford | Becoming Series What does it really mean to become?

In this episode of the Delay the Binge Podcast, Pam Dwyer sits down with Jo Weatherford for a powerful and deeply honest conversation about identity, healing, and the true meaning of transformation.

While most people think becoming is about changing into someone new, Jo offers a different perspective, one that shifts everything:

Becoming isn’t about becoming someone else.
 It’s about coming home to who you’ve always been.

From trauma and addiction to rebuilding a life with intention, Jo shares her journey of navigating pain, patterns, and personal growth, and what it really takes to create lasting change.

This conversation explores the emotional and neurological patterns that keep people stuck, the fear of stepping into something new, and the quiet signals our body and mind are always sending us.

It also reinforces a core truth behind Delay the Binge™:

The moment before the pattern… is where everything can change.

🔑 KEY TAKEAWAYS

• Why people stay stuck (even when they want change)
 • The brain’s role in survival vs. happiness
 • How small disruptions create new patterns
 • Why awareness is the first step to transformation
 • The difference between changing vs. returning to yourself

🔗 CONNECT WITH JO WEATHERFORD

Website: https://recoveryremix.com/

Also known as: https://joweatherford.com/

Instagram: @joweatherford

This episode is part of the Becoming Series, conversations centered around the moments that shift everything.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What does it really mean to become?

In this episode of the Delay the Binge Podcast, Pam Dwyer sits down with Jo Weatherford for a powerful and deeply honest conversation about identity, healing, and the true meaning of transformation.

While most people think becoming is about changing into someone new, Jo offers a different perspective, one that shifts everything:

Becoming isn’t about becoming someone else.
 It’s about coming home to who you’ve always been.

From trauma and addiction to rebuilding a life with intention, Jo shares her journey of navigating pain, patterns, and personal growth, and what it really takes to create lasting change.

This conversation explores the emotional and neurological patterns that keep people stuck, the fear of stepping into something new, and the quiet signals our body and mind are always sending us.

It also reinforces a core truth behind Delay the Binge™:

The moment before the pattern… is where everything can change.

🔑 KEY TAKEAWAYS

• Why people stay stuck (even when they want change)
 • The brain’s role in survival vs. happiness
 • How small disruptions create new patterns
 • Why awareness is the first step to transformation
 • The difference between changing vs. returning to yourself

🔗 CONNECT WITH JO WEATHERFORD

Website: https://recoveryremix.com/

Also known as: https://joweatherford.com/

Instagram: @joweatherford

This episode is part of the Becoming Series, conversations centered around the moments that shift everything.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18885257 Tue, 12 May 2026 05:00:00 -0500 2893 becoming, jo weatherford, delay the binge, personal growth, self discovery, identity, emotional healing, transformation, mindset shift, addiction recovery, behavior change, self awareness, life transitions, inner work, podcast interview, becoming series 2 75 full false Jo Weatherford Pam Dwyer Why You Still Feel Off Even When Everything Looks Fine | Michele Phillips Why You Still Feel Off Even When Everything Looks Fine | Michele Phillips Why do high-functioning women still feel emotionally exhausted even when life looks fine?

In this episode of Delay the Binge™, Pam Dwyer sits down with Michele Phillips to explore burnout, emotional overwhelm, hidden exhaustion, and the emotional patterns behind feeling “off” even when you appear to be holding everything together.

Because sometimes the problem isn’t motivation.
It’s nervous system overwhelm.
It’s emotional overfunctioning.
It’s quiet depletion.

In this conversation, you’ll learn:
• why high performers override their own needs
• how burnout impacts emotional regulation and decision-making
• why emotional patterns repeat even when you intellectually understand them
• how hidden exhaustion affects relationships, work, and identity
• how small pauses interrupt stress-driven habits before they take over

This is where Delay the Binge™ meets behavior change, emotional resilience, and the pause between urge and action.

🔗 CONNECT WITH MICHELE PHILLIPS

🌐 Website: https://key2unlock.com

🎥 YouTube: https://www.youtube.com/@TheLightLady

💼 LinkedIn: https://www.linkedin.com/in/michele-phillips-9409707/

📸 Instagram: https://www.instagram.com/energizewithmichele/

🎧 FOLLOW THE FULL SERIES

👉 https://www.youtube.com/playlist?list=PLN0y28GnQUV5lAJ2tREJ9xeLsVFbzU_GD

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Why do high-functioning women still feel emotionally exhausted even when life looks fine?

In this episode of Delay the Binge™, Pam Dwyer sits down with Michele Phillips to explore burnout, emotional overwhelm, hidden exhaustion, and the emotional patterns behind feeling “off” even when you appear to be holding everything together.

Because sometimes the problem isn’t motivation.
It’s nervous system overwhelm.
It’s emotional overfunctioning.
It’s quiet depletion.

In this conversation, you’ll learn:
• why high performers override their own needs
• how burnout impacts emotional regulation and decision-making
• why emotional patterns repeat even when you intellectually understand them
• how hidden exhaustion affects relationships, work, and identity
• how small pauses interrupt stress-driven habits before they take over

This is where Delay the Binge™ meets behavior change, emotional resilience, and the pause between urge and action.

🔗 CONNECT WITH MICHELE PHILLIPS

🌐 Website: https://key2unlock.com

🎥 YouTube: https://www.youtube.com/@TheLightLady

💼 LinkedIn: https://www.linkedin.com/in/michele-phillips-9409707/

📸 Instagram: https://www.instagram.com/energizewithmichele/

🎧 FOLLOW THE FULL SERIES

👉 https://www.youtube.com/playlist?list=PLN0y28GnQUV5lAJ2tREJ9xeLsVFbzU_GD

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18985929 Tue, 05 May 2026 00:00:00 -0500 2461 2 74 full false Michelle Phillips - Write Your Outcome Podcast Pam Dwyer Why You Still Feel Misunderstood (Even When You’re Listening) | Christine Miles | Becoming Series Why You Still Feel Misunderstood (Even When You’re Listening) | Christine Miles | Becoming Series What if the biggest communication problem in your life isn’t what people are saying… 
but what you think it means?

In this episode, I’m joined by Christine Miles, a pioneer in listening intelligence, to unpack why smart, caring people still miss each other—and how that one miss can quietly turn into conflict, distance, and disconnection.

We talk about the “listening gap”—the space between what’s said and what’s actually understood—and why it shows up everywhere:
in relationships, leadership, emails, and everyday conversations.

Christine breaks down why listening isn’t just about your ears—it’s about your brain.
Your memories, your stories, and your patterns are shaping what you hear… often without you realizing it.

This conversation goes deeper than communication tips.
It’s about awareness in the moment.

Because if you can catch what’s happening underneath…
you can choose differently.

Inside this episode:
• Why we react to meaning, not words 
• The simple shift from “I understand” to “Let me see if I get you…” 
• How interruption can actually help—when it’s done to understand 
• A powerful way to see your own listening patterns in real time 

If you want better relationships, stronger communication, and fewer misunderstandings—this is for you.

You pause. 
You listen. 
You choose. 
You build momentum.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What if the biggest communication problem in your life isn’t what people are saying… 
but what you think it means?

In this episode, I’m joined by Christine Miles, a pioneer in listening intelligence, to unpack why smart, caring people still miss each other—and how that one miss can quietly turn into conflict, distance, and disconnection.

We talk about the “listening gap”—the space between what’s said and what’s actually understood—and why it shows up everywhere:
in relationships, leadership, emails, and everyday conversations.

Christine breaks down why listening isn’t just about your ears—it’s about your brain.
Your memories, your stories, and your patterns are shaping what you hear… often without you realizing it.

This conversation goes deeper than communication tips.
It’s about awareness in the moment.

Because if you can catch what’s happening underneath…
you can choose differently.

Inside this episode:
• Why we react to meaning, not words 
• The simple shift from “I understand” to “Let me see if I get you…” 
• How interruption can actually help—when it’s done to understand 
• A powerful way to see your own listening patterns in real time 

If you want better relationships, stronger communication, and fewer misunderstandings—this is for you.

You pause. 
You listen. 
You choose. 
You build momentum.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18942451 Tue, 05 May 2026 00:00:00 -0500 2315 2 73 full true Christine Miles Pam Dwyer What If You’re Not the Mud? | Carla Royal on Identity, Patterns & Letting Go | Becoming Series Prequel What If You’re Not the Mud? | Carla Royal on Identity, Patterns & Letting Go | Becoming Series Prequel What if the problem isn’t you… but the way you’ve learned to push through?

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Carla Royal to explore a powerful shift in perspective:

👉 What if you are not the mud?

Carla Royal, M.Ed., is a certified Integral Master Coach™ who works with high-performing founders navigating the hidden cost of constant pressure. Her work focuses beneath performance — where internal patterns begin to narrow clarity, capacity, and decision-making.

Together, Pam and Carla unpack what happens when willpower and discipline stop working… and why so many people find themselves stuck in patterns they can’t seem to break.

This conversation isn’t about trying harder.

It’s about learning to notice what’s happening underneath — and creating space to respond differently.

💡 In This Episode:

  • Why pushing through eventually stops working
  • The hidden cost of operating in “override”
  • Understanding the different parts within you
  • Why awareness creates more capacity than control
  • How curiosity replaces pressure in real change

🌿 Connect with Carla Royal:

🌐 https://www.carlaroyal.com/

🔗 https://www.linkedin.com/in/carlaroyal/

🎧 Listen on all platforms:

https://geni.us/dtb-carla-royal


👋 Work With Pam / Podcast Services:

If you’re a podcaster who wants to grow your show without getting overwhelmed behind the scenes, I help with editing, publishing, guest coordination, and strategy.

👉 Let’s connect

🔔 Subscribe for more conversations

If this resonates, you’re not alone.
 More conversations like this here.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What if the problem isn’t you… but the way you’ve learned to push through?

In this episode of the Delay the Binge™ Podcast, Pam Dwyer sits down with Carla Royal to explore a powerful shift in perspective:

👉 What if you are not the mud?

Carla Royal, M.Ed., is a certified Integral Master Coach™ who works with high-performing founders navigating the hidden cost of constant pressure. Her work focuses beneath performance — where internal patterns begin to narrow clarity, capacity, and decision-making.

Together, Pam and Carla unpack what happens when willpower and discipline stop working… and why so many people find themselves stuck in patterns they can’t seem to break.

This conversation isn’t about trying harder.

It’s about learning to notice what’s happening underneath — and creating space to respond differently.

💡 In This Episode:

  • Why pushing through eventually stops working
  • The hidden cost of operating in “override”
  • Understanding the different parts within you
  • Why awareness creates more capacity than control
  • How curiosity replaces pressure in real change

🌿 Connect with Carla Royal:

🌐 https://www.carlaroyal.com/

🔗 https://www.linkedin.com/in/carlaroyal/

🎧 Listen on all platforms:

https://geni.us/dtb-carla-royal


👋 Work With Pam / Podcast Services:

If you’re a podcaster who wants to grow your show without getting overwhelmed behind the scenes, I help with editing, publishing, guest coordination, and strategy.

👉 Let’s connect

🔔 Subscribe for more conversations

If this resonates, you’re not alone.
 More conversations like this here.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18857953 Thu, 30 Apr 2026 05:00:00 -0500 3224 2 72 full false Carla Royal Pam Dwyer The Moment You Realize the Life You Built No Longer Fits | Michelle Cantrell The Moment You Realize the Life You Built No Longer Fits | Michelle Cantrell What happens when the life that once made sense suddenly doesn’t fit anymore?

In this Becoming Series conversation, therapist Michelle Cantrell joins Pam Dwyer to explore how many of us quietly lose connection with ourselves through roles, expectations, and coping habits that once helped us survive.

Together they unpack how self-belonging, parts work, and midlife transitions like gray divorce can become powerful turning points that restore vitality, clarity, and real connection.

In this conversation we explore:

• joy as a practice — and sometimes an act of rebellion during uncertain times
 • how comfort, security, and predictability can quietly replace vitality
 • why self-abandonment inside long relationships can lead to emotional numbness
 • the hidden link between coping behaviors and unmet relationship needs
 • people-pleasing and high achievement as socially approved forms of disconnection
 • burnout, human giver syndrome, and the nervous system’s functional freeze
 • a powerful inner-child reconnection story through breathwork and ritual
 • what changes when fear is no longer in control
 • what “gray divorce” means and why identity shifts hit so hard in midlife
 • the subtle signs you’re outgrowing a life pattern even when everything looks “fine”
 • practical first steps: curiosity, journaling, therapy, and body-based awareness
 • how the Delay the Binge™ pause helps interrupt automatic coping patterns

If something in this conversation resonates with you, it may be because you’re standing in one of those becoming moments yourself.

The place where something inside you is shifting.
 Where an old identity no longer fits.
 Where deeper questions begin to surface.

And if that’s where you are right now, remember this:

You don’t have to figure everything out today.

Sometimes the most powerful thing you can do is pause, take one small step forward, and trust that every experience you’ve lived has been preparing you for who you are becoming.

Michelle Cantrell is a Licensed Professional Clinical Counselor and founder of the Center for Growth and Connection, where she helps individuals and couples rebuild relationships with themselves and others through relational therapy, parts work, and body-based practices.

Explore Michelle’s work and connect with her here:

🌐 Website
https://www.centerforgrowthandconnection.com/

📸 Instagram
https://www.instagram.com/grow_and_connect_la/

🎥 TikTok
https://www.tiktok.com/@center.for.growth

📘 Facebook
https://www.facebook.com/michellecantrelllpc

💼 LinkedIn
https://www.linkedin.com/in/cantrellmichelle/


Watch the full conversation and subscribe to the Delay the Binge™ channel:
https://geni.us/delaythebinge


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What happens when the life that once made sense suddenly doesn’t fit anymore?

In this Becoming Series conversation, therapist Michelle Cantrell joins Pam Dwyer to explore how many of us quietly lose connection with ourselves through roles, expectations, and coping habits that once helped us survive.

Together they unpack how self-belonging, parts work, and midlife transitions like gray divorce can become powerful turning points that restore vitality, clarity, and real connection.

In this conversation we explore:

• joy as a practice — and sometimes an act of rebellion during uncertain times
 • how comfort, security, and predictability can quietly replace vitality
 • why self-abandonment inside long relationships can lead to emotional numbness
 • the hidden link between coping behaviors and unmet relationship needs
 • people-pleasing and high achievement as socially approved forms of disconnection
 • burnout, human giver syndrome, and the nervous system’s functional freeze
 • a powerful inner-child reconnection story through breathwork and ritual
 • what changes when fear is no longer in control
 • what “gray divorce” means and why identity shifts hit so hard in midlife
 • the subtle signs you’re outgrowing a life pattern even when everything looks “fine”
 • practical first steps: curiosity, journaling, therapy, and body-based awareness
 • how the Delay the Binge™ pause helps interrupt automatic coping patterns

If something in this conversation resonates with you, it may be because you’re standing in one of those becoming moments yourself.

The place where something inside you is shifting.
 Where an old identity no longer fits.
 Where deeper questions begin to surface.

And if that’s where you are right now, remember this:

You don’t have to figure everything out today.

Sometimes the most powerful thing you can do is pause, take one small step forward, and trust that every experience you’ve lived has been preparing you for who you are becoming.

Michelle Cantrell is a Licensed Professional Clinical Counselor and founder of the Center for Growth and Connection, where she helps individuals and couples rebuild relationships with themselves and others through relational therapy, parts work, and body-based practices.

Explore Michelle’s work and connect with her here:

🌐 Website
https://www.centerforgrowthandconnection.com/

📸 Instagram
https://www.instagram.com/grow_and_connect_la/

🎥 TikTok
https://www.tiktok.com/@center.for.growth

📘 Facebook
https://www.facebook.com/michellecantrelllpc

💼 LinkedIn
https://www.linkedin.com/in/cantrellmichelle/


Watch the full conversation and subscribe to the Delay the Binge™ channel:
https://geni.us/delaythebinge


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18832230 Thu, 23 Apr 2026 05:00:00 -0500 2977 2 69 full false Burpees, Birds, And Beating Chemo | Carly Fauth Burpees, Birds, And Beating Chemo | Carly Fauth We explore how a 15-minute movement method helped Carly navigate triple negative breast cancer, build resilience, and reimagine strength as consistent, compassionate action. From a chemo-chair podcast to a book born of courage, the tools are small, practical, and deeply human.

• redefining fitness as 15-minute wins
• perimenopause as a shared, open conversation
• the diagnosis, treatment choices, and fear
• movement as medicine for fatigue and nausea
• momentum before motivation and the plus one idea
• Chemo Coffee Talk evolving to Fit and Fitness
• Pray For The Bear and finding purpose in pain
• simple starter habits like coffee-squat rituals
• building a lifelong fitness foundation
• where to find Carly’s programs, book, and podcast

Please share it with someone who might need to hear it

Connect with Carly!


Website
 https://www.fitfuncarly.com

Podcast
 Fit in Fitness Podcast

Book
 Pray for the Bear

Instagram & LinkedIn
 @fitfuncarly

Facebook Group
Fitness Can Be Fun

Free 15-minute conversation Available through her website



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore how a 15-minute movement method helped Carly navigate triple negative breast cancer, build resilience, and reimagine strength as consistent, compassionate action. From a chemo-chair podcast to a book born of courage, the tools are small, practical, and deeply human.

• redefining fitness as 15-minute wins
• perimenopause as a shared, open conversation
• the diagnosis, treatment choices, and fear
• movement as medicine for fatigue and nausea
• momentum before motivation and the plus one idea
• Chemo Coffee Talk evolving to Fit and Fitness
• Pray For The Bear and finding purpose in pain
• simple starter habits like coffee-squat rituals
• building a lifelong fitness foundation
• where to find Carly’s programs, book, and podcast

Please share it with someone who might need to hear it

Connect with Carly!


Website
 https://www.fitfuncarly.com

Podcast
 Fit in Fitness Podcast

Book
 Pray for the Bear

Instagram & LinkedIn
 @fitfuncarly

Facebook Group
Fitness Can Be Fun

Free 15-minute conversation Available through her website



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18797825 Wed, 15 Apr 2026 17:00:00 -0500 2384 2 68 full false From Fear To Connection: Parenting Through Identity Shifts | Heather Hester From Fear To Connection: Parenting Through Identity Shifts | Heather Hester We explore how parents move from shock and fear to connection when a child comes out, and how a simple pause can turn reactivity into repair. Heather Hester shares her path from Chrysalis Mama to leading with her own name, blending advocacy, faith, grief, and grounded love.

• naming fear and grieving the “movie reel” future
• responding with “thank you, I love you”
• using the purposeful pause to regulate and choose
• building deeper parent–child connection through curiosity
• quiet depletion, self care and journaling habits
• protecting marriage under stress and seeking counsel
• faith, family tension and speaking with clarity
• moving from surviving to serving with boundaries
• one small shift this week: practice the pause

Send in questions. We’ll do a part two.
The easiest way to find all of the things that I do is through my website, which is heatherhester.net.
You don’t have to fix everything, y’all. You just have to delay the reaction long enough to choose with intention.

 This conversation is part of a special prequel to The Becoming Series, launching May 2026!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore how parents move from shock and fear to connection when a child comes out, and how a simple pause can turn reactivity into repair. Heather Hester shares her path from Chrysalis Mama to leading with her own name, blending advocacy, faith, grief, and grounded love.

• naming fear and grieving the “movie reel” future
• responding with “thank you, I love you”
• using the purposeful pause to regulate and choose
• building deeper parent–child connection through curiosity
• quiet depletion, self care and journaling habits
• protecting marriage under stress and seeking counsel
• faith, family tension and speaking with clarity
• moving from surviving to serving with boundaries
• one small shift this week: practice the pause

Send in questions. We’ll do a part two.
The easiest way to find all of the things that I do is through my website, which is heatherhester.net.
You don’t have to fix everything, y’all. You just have to delay the reaction long enough to choose with intention.

 This conversation is part of a special prequel to The Becoming Series, launching May 2026!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18786844 Thu, 09 Apr 2026 05:00:00 -0500 3822 2 full false Why You Spend When You’re Stressed (And How to Stop) | David Dowd Why You Spend When You’re Stressed (And How to Stop) | David Dowd If you’ve ever spent money just to feel better in the moment…
 this episode is for you.

There’s a moment… right before you spend.
 Not because you need something, but because you need relief.

And if you’ve ever added something to your cart just to feel better…
 you’re not alone.

Money stress doesn’t just live in your budget, it lives in your body. And when that stress builds quietly over time, it shows up as coping behaviors: overspending, overeating, overworking, over-pleasing… the patterns that feel small until they don’t.

In this episode of Delay the Binge, David Dowd and I unpack what’s really happening in that moment, and how a simple pause can interrupt the cycle before it takes over.

David’s journey, from performing in a metal band to customer service, mortgage lending, and now the financial space, brings a powerful perspective on empathy, emotional labor, and behavior change.

🎯 In this conversation:

• Why customer service is a form of “performance” (and how it contributes to Quiet Depletion)
 • How emotional spending actually works, and how to interrupt it without shame
 • The “put it in the cart and sleep on it” pause that puts you back in control
 • Why small wins (snowball method) rebuild confidence and momentum
 • A grounded first step when you feel behind:
 “It’s going to be okay—because you’re going to make it okay.”

If your finances—or your habits—have been quietly draining you, this conversation will help you recognize the pattern… and give you a next step you can use today.



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> If you’ve ever spent money just to feel better in the moment…
 this episode is for you.

There’s a moment… right before you spend.
 Not because you need something, but because you need relief.

And if you’ve ever added something to your cart just to feel better…
 you’re not alone.

Money stress doesn’t just live in your budget, it lives in your body. And when that stress builds quietly over time, it shows up as coping behaviors: overspending, overeating, overworking, over-pleasing… the patterns that feel small until they don’t.

In this episode of Delay the Binge, David Dowd and I unpack what’s really happening in that moment, and how a simple pause can interrupt the cycle before it takes over.

David’s journey, from performing in a metal band to customer service, mortgage lending, and now the financial space, brings a powerful perspective on empathy, emotional labor, and behavior change.

🎯 In this conversation:

• Why customer service is a form of “performance” (and how it contributes to Quiet Depletion)
 • How emotional spending actually works, and how to interrupt it without shame
 • The “put it in the cart and sleep on it” pause that puts you back in control
 • Why small wins (snowball method) rebuild confidence and momentum
 • A grounded first step when you feel behind:
 “It’s going to be okay—because you’re going to make it okay.”

If your finances—or your habits—have been quietly draining you, this conversation will help you recognize the pattern… and give you a next step you can use today.



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.buzzsprout.com/2436662/episodes/18724287 Pam Dwyer Buzzsprout-18724287 Thu, 02 Apr 2026 05:00:00 -0500 3590 delay the binge, quiet depletion, purposeful pause, money stress, financial stress, overspending, emotional spending, spending habits, financial habits, personal finance mindset, behavior change, habit change, atomic habits, james clear, dopamine and habi 2 66 full false The Moment You’re About to React… Do This Instead | Lissy Alden (MYNDY) The Moment You’re About to React… Do This Instead | Lissy Alden (MYNDY) Featured in The Return Series (June 2026)
This conversation is part of a curated journey exploring what happens after awareness, how we begin to pause, respond differently, and rebuild self-trust in real time.

Whether you’ve heard this episode before or not… you’ll hear it differently now.

There’s a moment… right before you react.
 Right before you snap, shut down, or reach for something you didn’t plan to.

Most people miss it.
 But that moment? That’s where your power is.

In this episode, I sit down with Lissy Alden, CEO + Founder of MYNDY, to talk about how to train for that moment—so you can make better choices under stress without relying on willpower.

You’ll learn what’s happening in your brain when stress spikes, why the “lower brain” grabs quick fixes, and how small, repeatable actions can reshape patterns over time. With humor and real-world structure, Lissy reframes shame as conditioning—and shows you how to win the moment without chasing perfection.

In this conversation:
• mental fitness vs. mental health (and why the distinction matters)
• what stress does to working memory and decision-making
• how to “win the moment” with one tiny written decision
• the pause that brings your thinking brain back online
• inner critic vs. lower brain chatter (and how to respond differently)
• simple frameworks to reduce overwhelm: Stop–Slow–Go + feedback maps
• brain dumps, journaling, and scoring wins to build momentum
• why maintenance is harder than starting—and how to plan for it

🎥 Watch the full video episode on YouTube:
👉 https://www.youtube.com/@pamdwyerspeaker

This is Delay the Binge™ — the moment before the reaction.

Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™—and what happens in the pause between impulse and action, where real change begins.

Through conversations with leading experts in neuroscience, psychology, and human behavior, you’ll learn how your brain drives reactions—and how small, intentional shifts can interrupt patterns and build momentum.

Because it’s not about willpower…
 it’s about what you do in the moment the urge hits.

📬 Send us Fan Mail

🌐 Learn more: https://delaythebinge.com

Pam Dwyer | Speaker & Bestselling Author
Storytelling that transforms. Healing that lasts.

📚 Books + Speaking: https://www.tpkkconcepts.com/

⚠️ IMPORTANT DISCLAIMER
This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed professional.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Featured in The Return Series (June 2026)
This conversation is part of a curated journey exploring what happens after awareness, how we begin to pause, respond differently, and rebuild self-trust in real time.

Whether you’ve heard this episode before or not… you’ll hear it differently now.

There’s a moment… right before you react.
 Right before you snap, shut down, or reach for something you didn’t plan to.

Most people miss it.
 But that moment? That’s where your power is.

In this episode, I sit down with Lissy Alden, CEO + Founder of MYNDY, to talk about how to train for that moment—so you can make better choices under stress without relying on willpower.

You’ll learn what’s happening in your brain when stress spikes, why the “lower brain” grabs quick fixes, and how small, repeatable actions can reshape patterns over time. With humor and real-world structure, Lissy reframes shame as conditioning—and shows you how to win the moment without chasing perfection.

In this conversation:
• mental fitness vs. mental health (and why the distinction matters)
• what stress does to working memory and decision-making
• how to “win the moment” with one tiny written decision
• the pause that brings your thinking brain back online
• inner critic vs. lower brain chatter (and how to respond differently)
• simple frameworks to reduce overwhelm: Stop–Slow–Go + feedback maps
• brain dumps, journaling, and scoring wins to build momentum
• why maintenance is harder than starting—and how to plan for it

🎥 Watch the full video episode on YouTube:
👉 https://www.youtube.com/@pamdwyerspeaker

This is Delay the Binge™ — the moment before the reaction.

Delay the Binge™ explores the patterns behind urges, habits, emotional eating, stress, burnout, and Quiet Depletion™—and what happens in the pause between impulse and action, where real change begins.

Through conversations with leading experts in neuroscience, psychology, and human behavior, you’ll learn how your brain drives reactions—and how small, intentional shifts can interrupt patterns and build momentum.

Because it’s not about willpower…
 it’s about what you do in the moment the urge hits.

📬 Send us Fan Mail

🌐 Learn more: https://delaythebinge.com

Pam Dwyer | Speaker & Bestselling Author
Storytelling that transforms. Healing that lasts.

📚 Books + Speaking: https://www.tpkkconcepts.com/

⚠️ IMPORTANT DISCLAIMER
This podcast is for educational and informational purposes only and is not intended as medical, psychological, or professional advice. The content shared reflects personal experiences and general insights and should not replace guidance from a licensed professional.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.buzzsprout.com/2436662/episodes/18759545-lissy-alden-myndy-mental-fitness-win-the-moment-under-stress Pam Dwyer Buzzsprout-18759545 Thu, 26 Mar 2026 05:00:00 -0500 2846 mental fitness, stress response, nervous system regulation, winning the moment, inner critic, self-talk, feedback framework, emotional regulation, resilience, pause before reaction, behavioral patterns, delay the binge, plus one theory, leadership growth 2 65 full false Lissy Alden Pam Dwyer What Teens Say They Need To Calm Anxiety And Quit Numbing | Dr. Suzanne Simpson What Teens Say They Need To Calm Anxiety And Quit Numbing | Dr. Suzanne Simpson If you’ve ever looked at a teenager and wondered…

Why are they so withdrawn?
Why won’t they talk to me?
Why does everything feel like a battle?

This conversation may completely change how you interpret what you’re seeing.

In this episode, Dr. Suzanne Simpson shares what teenagers consistently say they actually need when anxiety rises and emotional overwhelm takes over.

Spoiler:

It isn’t discipline.
It isn’t more rules.
It isn’t another strategy.

It’s something far more human.

We explore:

• Why teen behavior is often protection, not defiance
• The hidden role of emotional safety
• What anxiety really looks like in adolescents
• Connection before correction
• Trauma, stress, and the developing brain
• Why teens shut down instead of open up
• Practical shifts parents can make immediately
• How understanding changes everything

Because teens don’t resist guidance…

They resist feeling misunderstood.

✅ Show Notes / Guest Links

Connect with Dr. Suzanne Simpson:

🌍 Website:
https://www.drsuzannesimpson.com

▶️ YouTube:
https://www.youtube.com/@DrSuzanneGetonTheirTurf

📸 Instagram:
https://www.instagram.com/drsuzannesimpson/

🔗 LinkedIn:
https://www.linkedin.com/in/drsuzannesimpson/

If you’re raising, teaching, or supporting a teen, share this with someone who needs to hear it.

Subscribe for conversations on anxiety, behavioral patterns, Quiet Depletion™, and Delay the Binge™.

Your past does not define you, it prepares you.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> If you’ve ever looked at a teenager and wondered…

Why are they so withdrawn?
Why won’t they talk to me?
Why does everything feel like a battle?

This conversation may completely change how you interpret what you’re seeing.

In this episode, Dr. Suzanne Simpson shares what teenagers consistently say they actually need when anxiety rises and emotional overwhelm takes over.

Spoiler:

It isn’t discipline.
It isn’t more rules.
It isn’t another strategy.

It’s something far more human.

We explore:

• Why teen behavior is often protection, not defiance
• The hidden role of emotional safety
• What anxiety really looks like in adolescents
• Connection before correction
• Trauma, stress, and the developing brain
• Why teens shut down instead of open up
• Practical shifts parents can make immediately
• How understanding changes everything

Because teens don’t resist guidance…

They resist feeling misunderstood.

✅ Show Notes / Guest Links

Connect with Dr. Suzanne Simpson:

🌍 Website:
https://www.drsuzannesimpson.com

▶️ YouTube:
https://www.youtube.com/@DrSuzanneGetonTheirTurf

📸 Instagram:
https://www.instagram.com/drsuzannesimpson/

🔗 LinkedIn:
https://www.linkedin.com/in/drsuzannesimpson/

If you’re raising, teaching, or supporting a teen, share this with someone who needs to hear it.

Subscribe for conversations on anxiety, behavioral patterns, Quiet Depletion™, and Delay the Binge™.

Your past does not define you, it prepares you.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18721554 Thu, 19 Mar 2026 05:00:00 -0500 3239 2 64 full false Dr. Suzanne Simpson Pam Dwyer Why Connection Matters More Than Marketing Why Connection Matters More Than Marketing We explore human-centered branding with Anne Gillespie, digging into why clarity comes before campaigns. We share tools to pause, delegate, and lead with courage so teams align and customers finally get what you do.

• brand therapy as the path to purpose and voice
• branding as daily behavior, not just visuals
• skipping the why and wasting marketing budgets
• collaboration unlocked by sharing fear
• quarterly focus and two-priority planning
• delegation to fight quiet depletion
• branding vs marketing demystified
• one action: rewrite your website’s first sentence
• aligning your digital footprint for consistency
• outcomes of rebranding: better fit clients and team relief

A simple starting point: the first sentence on your website

Anne’s “Share Your Fear” leadership tool and why it builds trust fast

Start here (Anne’s quick homework):

Go to your website and read the first sentence.
Does it clearly say who you are, what you do, and who you help?
If not, that’s your first fix.

Connect with Anne Gillaspie:

Website: https://fixandform.com/

Speaker site: https://theannegillaspie.com/

Podcast: https://www.onlyfounderspodcast.com/

Instagram: https://www.instagram.com/annegillaspie/

LinkedIn: https://www.linkedin.com/in/annegillaspie

Facebook: https://www.facebook.com/fixandform

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore human-centered branding with Anne Gillespie, digging into why clarity comes before campaigns. We share tools to pause, delegate, and lead with courage so teams align and customers finally get what you do.

• brand therapy as the path to purpose and voice
• branding as daily behavior, not just visuals
• skipping the why and wasting marketing budgets
• collaboration unlocked by sharing fear
• quarterly focus and two-priority planning
• delegation to fight quiet depletion
• branding vs marketing demystified
• one action: rewrite your website’s first sentence
• aligning your digital footprint for consistency
• outcomes of rebranding: better fit clients and team relief

A simple starting point: the first sentence on your website

Anne’s “Share Your Fear” leadership tool and why it builds trust fast

Start here (Anne’s quick homework):

Go to your website and read the first sentence.
Does it clearly say who you are, what you do, and who you help?
If not, that’s your first fix.

Connect with Anne Gillaspie:

Website: https://fixandform.com/

Speaker site: https://theannegillaspie.com/

Podcast: https://www.onlyfounderspodcast.com/

Instagram: https://www.instagram.com/annegillaspie/

LinkedIn: https://www.linkedin.com/in/annegillaspie

Facebook: https://www.facebook.com/fixandform

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18721675 Thu, 12 Mar 2026 05:00:00 -0500 2918 2 63 full false Anne Gillaspie Pam Dwyer You Look Fine… But You’re Running on Empty (What to Do Next) | Michelle E. Dickinson (Part 2) You Look Fine… But You’re Running on Empty (What to Do Next) | Michelle E. Dickinson (Part 2) We move from theory to application with Michelle E. Dickinson to expose the early signals of burnout, why high performers miss them, and how micro shifts restore energy and agency. We trade grind myths for practical recovery, the purposeful pause, and boundaries that stick.

• burnout as nervous system overload, not failure
• early markers hidden by high functioning
• myths that glorify overwork and self-neglect
• detachment, urges and state-driven behavior
• the purposeful pause and five-minute practices
• micro shifts for recovery and traction
• simple tracking to spot patterns
• prevention over crisis tactics
• sleep protection, boundaries and environment design
• preserving agency in demanding workplaces
• why smart people decide poorly when exhausted
• compassionate reframes that sustain change

Michelle E. Dickinson is a business advisor and executive coach helping leaders create success without sacrificing well-being.

🌐 Learn more about Michelle:
https://resilienceasalifestyle.com/

🔗 LinkedIn: https://www.linkedin.com/in/michelle-edickinson/



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We move from theory to application with Michelle E. Dickinson to expose the early signals of burnout, why high performers miss them, and how micro shifts restore energy and agency. We trade grind myths for practical recovery, the purposeful pause, and boundaries that stick.

• burnout as nervous system overload, not failure
• early markers hidden by high functioning
• myths that glorify overwork and self-neglect
• detachment, urges and state-driven behavior
• the purposeful pause and five-minute practices
• micro shifts for recovery and traction
• simple tracking to spot patterns
• prevention over crisis tactics
• sleep protection, boundaries and environment design
• preserving agency in demanding workplaces
• why smart people decide poorly when exhausted
• compassionate reframes that sustain change

Michelle E. Dickinson is a business advisor and executive coach helping leaders create success without sacrificing well-being.

🌐 Learn more about Michelle:
https://resilienceasalifestyle.com/

🔗 LinkedIn: https://www.linkedin.com/in/michelle-edickinson/



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18721536 Thu, 05 Mar 2026 05:00:00 -0600 1956 2 62 full false Michelle E. Dickinson Pam Dwyer Why Resilience Feels So Hard (And What Actually Works) Why Resilience Feels So Hard (And What Actually Works) Resilience isn’t something you scramble for when life falls apart. It’s something you build daily.

In Part 1 of this two-part conversation, Michelle E. Dickinson joins Pam Dwyer to explore resilience as a lifestyle, not a last-minute survival strategy. Together, they unpack how small, consistent choices quietly shape mental health, emotional stability, and long-term well-being.

Michelle shares lived experience, practical micro shifts, and a refreshing reframe: setbacks aren’t failures. They’re data.

Inside this episode:

• redefining resilience as a proactive practice
 • reclaiming agency over stress and emotional patterns
 • recognizing early signs of quiet burnout
 • micro shifts for sleep, movement, and daily rhythm
 • the pause, breath work, and brain dumps at night
 • instant soothing vs sustainable well-being
 • failing forward with self-compassion
 • gratitude and journaling as mental recalibration
 • memoir as healing and shared language
 • protecting your baseline energy and joy

This episode is about building stability before life demands it.

Part 2 continues the conversation on March 5th.

You can find Michelle and her work, including her book Breaking Into My Life, in the show notes below. If today’s conversation resonated, I encourage you to explore her resources.

Connect with Michelle E. Dickinson:
  🌍 Website: ResilienceAsaLifestyle.com
  📘 Author site: breakingintomylife.com
📱 LinkedIn: linkedin.com/in/michelle-e-dickinson-7882013
📷 Instagram: instagram.com/michellemd_resilientlifestyle/
🐦 Twitter / X: twitter.com/mdickinson13
📘 Facebook: facebook.com/michelle.dickinson.146 
▶️ YouTube: youtube.com/channel/UC8Vt31TIEWh6dW_V2-qmtTQ  



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Resilience isn’t something you scramble for when life falls apart. It’s something you build daily.

In Part 1 of this two-part conversation, Michelle E. Dickinson joins Pam Dwyer to explore resilience as a lifestyle, not a last-minute survival strategy. Together, they unpack how small, consistent choices quietly shape mental health, emotional stability, and long-term well-being.

Michelle shares lived experience, practical micro shifts, and a refreshing reframe: setbacks aren’t failures. They’re data.

Inside this episode:

• redefining resilience as a proactive practice
 • reclaiming agency over stress and emotional patterns
 • recognizing early signs of quiet burnout
 • micro shifts for sleep, movement, and daily rhythm
 • the pause, breath work, and brain dumps at night
 • instant soothing vs sustainable well-being
 • failing forward with self-compassion
 • gratitude and journaling as mental recalibration
 • memoir as healing and shared language
 • protecting your baseline energy and joy

This episode is about building stability before life demands it.

Part 2 continues the conversation on March 5th.

You can find Michelle and her work, including her book Breaking Into My Life, in the show notes below. If today’s conversation resonated, I encourage you to explore her resources.

Connect with Michelle E. Dickinson:
  🌍 Website: ResilienceAsaLifestyle.com
  📘 Author site: breakingintomylife.com
📱 LinkedIn: linkedin.com/in/michelle-e-dickinson-7882013
📷 Instagram: instagram.com/michellemd_resilientlifestyle/
🐦 Twitter / X: twitter.com/mdickinson13
📘 Facebook: facebook.com/michelle.dickinson.146 
▶️ YouTube: youtube.com/channel/UC8Vt31TIEWh6dW_V2-qmtTQ  



Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18626362 Thu, 26 Feb 2026 05:00:00 -0600 2196 michelle-e-dickinson,delay-the-binge,quiet-depletion,the-pause,resilience, burnout-and-overwhelm,emotional-regulation,micro-shifts,habit-change,mental-health,stress-and-the-brain,self-compassion,personal-growth-podcast,expert-conversations 2 61 full false Michelle E. Dickinson Pam Dwyer Stop Chasing Tools | Between the Pause with Pam Dwyer Stop Chasing Tools | Between the Pause with Pam Dwyer We explore why tools like diets, planners, and systems often fail to create lasting change and how awareness of patterns leads to sustainable shifts. We show how a pause brings the thinking brain back online and turns “failure” into useful data.

• tools manage behavior while patterns drive urges
• the behavior is the brain’s solution, not the root problem
• pause and curiosity create awareness that disrupts loops
• shame blocks learning while data guides change
• insights from neuroscience and psychology align on patterns
• use small micro-interrupts to restore choice
• reframe “failure” as information to adjust support
• align tools with needs of the nervous system

If this conversation resonates with you, keep listening and explore all the episodes with our amazing guests. Share the podcast because this show is filled with conversations with experts who validate, expand, and deepen these ideas. If you know someone who lives in that loop of, “I’ve tried everything,” send this episode to them.

Go to DelayTheBingePodcast.com and join our email list!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore why tools like diets, planners, and systems often fail to create lasting change and how awareness of patterns leads to sustainable shifts. We show how a pause brings the thinking brain back online and turns “failure” into useful data.

• tools manage behavior while patterns drive urges
• the behavior is the brain’s solution, not the root problem
• pause and curiosity create awareness that disrupts loops
• shame blocks learning while data guides change
• insights from neuroscience and psychology align on patterns
• use small micro-interrupts to restore choice
• reframe “failure” as information to adjust support
• align tools with needs of the nervous system

If this conversation resonates with you, keep listening and explore all the episodes with our amazing guests. Share the podcast because this show is filled with conversations with experts who validate, expand, and deepen these ideas. If you know someone who lives in that loop of, “I’ve tried everything,” send this episode to them.

Go to DelayTheBingePodcast.com and join our email list!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18736229 Mon, 23 Feb 2026 18:00:00 -0600 401 quiet depletion, behavior patterns, neuroscience of habits, why willpower fails, delay the binge, mindset reset, habit loops, brain based change, urge cycles, emotional eating patterns, self sabotage psychology, stress and habits, purposeful pause, person full false Building Peace After Chaos: Recovery, Relationships, And Telling The Truth | Jo Weatherford Building Peace After Chaos: Recovery, Relationships, And Telling The Truth | Jo Weatherford We explore addiction to substances and people, how trauma bonds masquerade as love, and why joyful sobriety demands daily integration. Joe Weatherford shares practical tools like one more second, journaling, and compassionate curiosity to pause urges and build peace after chaos.

• addiction as state change and pattern, not just substance
• trauma histories shaping attachment, conflict, and compulsion
• love versus trauma bonds measured by repair and nervous system cues
• spiritual bypassing replaced with feeling, naming, and truth
• pause practices, one more second, and 90‑second urge windows
• women’s quiet depletion and the cost of overgiving
• body symptoms as signals for alignment, not enemies
• micro‑actions for integration, intention writing, movement, nutrition
• expanding capacity for joy and disrupting self‑sabotage
• self‑responsibility with compassion as a path to peace

If this episode spoke to you, share it with someone who needs it


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore addiction to substances and people, how trauma bonds masquerade as love, and why joyful sobriety demands daily integration. Joe Weatherford shares practical tools like one more second, journaling, and compassionate curiosity to pause urges and build peace after chaos.

• addiction as state change and pattern, not just substance
• trauma histories shaping attachment, conflict, and compulsion
• love versus trauma bonds measured by repair and nervous system cues
• spiritual bypassing replaced with feeling, naming, and truth
• pause practices, one more second, and 90‑second urge windows
• women’s quiet depletion and the cost of overgiving
• body symptoms as signals for alignment, not enemies
• micro‑actions for integration, intention writing, movement, nutrition
• expanding capacity for joy and disrupting self‑sabotage
• self‑responsibility with compassion as a path to peace

If this episode spoke to you, share it with someone who needs it


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18625721 Thu, 19 Feb 2026 05:00:00 -0600 3071 jo-weatherford,delay-the-binge,quiet-depletion,the-pause,addiction-and-recovery,trauma-bonds,emotional-regulation,nervous-system-healing,joyful-sobriety,attachment-patterns,relationship-patterns,women-and-burnout,self-compassion,personal-growth-podcast,ex 2 60 full false Jo Weatherford Pam Dwyer How Pausing, Mindfulness, And Movement Make Better Leaders | Sarah Draper How Pausing, Mindfulness, And Movement Make Better Leaders | Sarah Draper We reframe leadership as sustainable performance grounded in well-being, presence, and the courage to pause. Sarah Draper shares how resilience, mindfulness, and her future walk practice help leaders reduce drift, regain focus, and lead from the inside out.

• redefining leadership as presence and sustainability
• quiet depletion behind high performance
• drift, residue and the cost of numbing
• mindfulness as a focus and regulation skill
• the power of pausing between stimulus and response
• movement for cognition, creativity and clarity
• future walk practice at daily, strategic and vision levels
• devotion over discipline and kindness as leverage
• leading human in an AI-flooded world
• two repeatable tools for resilient leadership

Explore Sarah's work at Leading Well Strategies and learn more about her Future Walk practice
You don't have to fix everything today. Sometimes the most powerful leadership move is simply to pause and choose the next right thing.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We reframe leadership as sustainable performance grounded in well-being, presence, and the courage to pause. Sarah Draper shares how resilience, mindfulness, and her future walk practice help leaders reduce drift, regain focus, and lead from the inside out.

• redefining leadership as presence and sustainability
• quiet depletion behind high performance
• drift, residue and the cost of numbing
• mindfulness as a focus and regulation skill
• the power of pausing between stimulus and response
• movement for cognition, creativity and clarity
• future walk practice at daily, strategic and vision levels
• devotion over discipline and kindness as leverage
• leading human in an AI-flooded world
• two repeatable tools for resilient leadership

Explore Sarah's work at Leading Well Strategies and learn more about her Future Walk practice
You don't have to fix everything today. Sometimes the most powerful leadership move is simply to pause and choose the next right thing.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18592676 Thu, 12 Feb 2026 05:00:00 -0600 2866 sarah-draper,quiet-depletion,the-pause,leadership,burnout,delay-the-binge, expert-conversations 2 59 full false Sarah Draper Pam Dwyer From Crisis To Strategy: Building A Relationship You Can Maintain | Dr. Robin Buckley PhD From Crisis To Strategy: Building A Relationship You Can Maintain | Dr. Robin Buckley PhD We explore how to design relationships with the same intention we bring to work, replacing guesswork with clear structure, shared goals, and compassionate language. Dr Robin Buckley shares practical ways to calm reactivity, build connection, and create sustainable habits that last.

• maintenance mindset for relationships
• business tools applied to love
• amygdala vs frontal lobe in conflict
• we/us language to boost connection
• monthly SWOT across key domains
• therapy for trauma, coaching for growth
• small steps over quick fixes
• chores by strengths for clarity
• five to ten minute daily check‑ins
• listening as a skill, better questions
• evolve forward, do not “go back”
• parenting adults through mentorship

If you'd like early access to episodes before they go live each Thursday you can join the email list at delaythebinge.com

To explore Dr. Robin Buckley’s approach to relationships, leadership, and intentional growth, visit https://drrobinbuckley.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore how to design relationships with the same intention we bring to work, replacing guesswork with clear structure, shared goals, and compassionate language. Dr Robin Buckley shares practical ways to calm reactivity, build connection, and create sustainable habits that last.

• maintenance mindset for relationships
• business tools applied to love
• amygdala vs frontal lobe in conflict
• we/us language to boost connection
• monthly SWOT across key domains
• therapy for trauma, coaching for growth
• small steps over quick fixes
• chores by strengths for clarity
• five to ten minute daily check‑ins
• listening as a skill, better questions
• evolve forward, do not “go back”
• parenting adults through mentorship

If you'd like early access to episodes before they go live each Thursday you can join the email list at delaythebinge.com

To explore Dr. Robin Buckley’s approach to relationships, leadership, and intentional growth, visit https://drrobinbuckley.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18581218 Thu, 05 Feb 2026 05:00:00 -0600 2178 robin-buckley,quiet-depletion,the-pause,delay-the-binge,relationships,mental-health,expert-conversations 2 58 full false From Fear To Flow: Building Creative Confidence With AI | Leslie Grandy From Fear To Flow: Building Creative Confidence With AI | Leslie Grandy We explore how creativity works as a skill, not a trait, and how to use flow, inversion thinking, and AI to navigate uncertainty with more confidence. The talk blends personal stories, practical tools, and simple habits that help turn fear into forward motion.

• redefining creativity beyond art and innate talent
• Leslie’s path from film to product leadership
• AI as a private ideation partner with discernment
• building creative agency by challenging outputs
• finding flow through small, protected pauses
• inversion thinking to prepare for failure
• habit stacking for clarity and energy
• measuring progress with self-assessment and scaffolds
• emotional regulation for better problem solving
• practical steps for job searches and narratives

If this conversation resonated with you, you can learn more about Leslie and her work, including her book, Creative Velocity, propelling breakthrough ideas in the age of generative AI. We'll link everything in the show notes.
And if you're enjoying these conversations, be sure to follow or subscribe to Delay the Binge wherever you listen. You can also watch the full episode on my YouTube channel, PamDwyerSpeaker. And if you're there, leave a comment and let me know what part of this conversation made you pause or think differently.

Check out Leslie's website and book at LeslieGrandy.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore how creativity works as a skill, not a trait, and how to use flow, inversion thinking, and AI to navigate uncertainty with more confidence. The talk blends personal stories, practical tools, and simple habits that help turn fear into forward motion.

• redefining creativity beyond art and innate talent
• Leslie’s path from film to product leadership
• AI as a private ideation partner with discernment
• building creative agency by challenging outputs
• finding flow through small, protected pauses
• inversion thinking to prepare for failure
• habit stacking for clarity and energy
• measuring progress with self-assessment and scaffolds
• emotional regulation for better problem solving
• practical steps for job searches and narratives

If this conversation resonated with you, you can learn more about Leslie and her work, including her book, Creative Velocity, propelling breakthrough ideas in the age of generative AI. We'll link everything in the show notes.
And if you're enjoying these conversations, be sure to follow or subscribe to Delay the Binge wherever you listen. You can also watch the full episode on my YouTube channel, PamDwyerSpeaker. And if you're there, leave a comment and let me know what part of this conversation made you pause or think differently.

Check out Leslie's website and book at LeslieGrandy.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18574763 Thu, 29 Jan 2026 05:00:00 -0600 3388 leslie-grandy,quiet-depletion,the-pause,delay-the-binge,creativity,ai,expert-conversations 2 57 full false Leslie Grandy Pam Dwyer I Missed A Flight Because My Brain Went On Lunch Break | Pam Dwyer I Missed A Flight Because My Brain Went On Lunch Break | Pam Dwyer We break the myth of the clean slate and show how quiet depletion drains motivation, clarity, and joy. Through a real-life travel fiasco, we teach soft restarts, minimum baselines, and the next-right-choice script to replace shame-driven resets with steady, humane progress.

• why new year energy fades when you carry last year’s stress
• how quiet depletion hides as busyness, comparison and “I’m fine”
• why “starting over” exhausts your brain and identity
• the missed flight story and the science behind lower brain chatter
• the soft restart: pause, breathe, choose the next right step
• minimum baselines for food, movement and sleep on low-capacity days
• the next-right-choice script to stop spirals and binges
• shifting to quarterly goals for faster wins and pivots
• comparison boundaries that conserve emotional energy
• the seven-day no-restart challenge with simple daily actions

Join my email list at delaythebenge.com and come be part of the community where we practice together
Subscribe, follow, like, do all the things on YouTube: Pam DwyerSpeaker
Be sure and comment on my YouTube channel too. Let me know what you think of the video


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We break the myth of the clean slate and show how quiet depletion drains motivation, clarity, and joy. Through a real-life travel fiasco, we teach soft restarts, minimum baselines, and the next-right-choice script to replace shame-driven resets with steady, humane progress.

• why new year energy fades when you carry last year’s stress
• how quiet depletion hides as busyness, comparison and “I’m fine”
• why “starting over” exhausts your brain and identity
• the missed flight story and the science behind lower brain chatter
• the soft restart: pause, breathe, choose the next right step
• minimum baselines for food, movement and sleep on low-capacity days
• the next-right-choice script to stop spirals and binges
• shifting to quarterly goals for faster wins and pivots
• comparison boundaries that conserve emotional energy
• the seven-day no-restart challenge with simple daily actions

Join my email list at delaythebenge.com and come be part of the community where we practice together
Subscribe, follow, like, do all the things on YouTube: Pam DwyerSpeaker
Be sure and comment on my YouTube channel too. Let me know what you think of the video


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18556073 Thu, 22 Jan 2026 20:00:00 -0600 886 quiet-depletion,delay-the-binge,pam-dwyer,stop-starting-over,soft-restart,new-year-goals,emotional-eating,mindset-reset,ceo-brain,lower-brain-chatter,self-compassion,overwhelm 2 56 full false Meet Wanda And Grace, The Frenemies In Your Head Meet Wanda And Grace, The Frenemies In Your Head In this episode of Delay the Binge™, Pam Dwyer sits down with Michele Phillips, President of Key Performance, bestselling author of Happiness Is a Habit, and author of the new book Energize Your Happiness, for a powerful, practical, and heart-filled conversation about energy, emotion, and everyday habits.

Together, Pam and Michele explore:

What Michele really means by “energize your happiness”

Why she wants people to run on alignment, not adrenaline

How she turned her own anger and “too much energy” into wisdom and leadership

Her brilliant practice of naming her inner voices “Wanda” (fight/flight, fear, judgment) and “Grace” (wisdom, courage, compassion)

The 90-second rule for emotional hijacks and why pausing matters

Why conflict is energy asking for direction

How quiet depletion shows up—especially in women who are doing it all

Why trying to “wrestle a bad habit to the ground” doesn’t work

Michele’s approach of adding positive habits instead of starting with deprivation

How identity shifts happen slowly, and why we must celebrate small wins

The role of journaling, brain dumps, and clarity in healing and decision-making

Pam also weaves in the core ideas of Delay the Binge™—the purposeful pause, delaying the urge, and starting from where you left off instead of “starting over.”

If you’ve ever felt:

Drained but still pushing

Stuck in the same emotional patterns

Guilty for being angry

Or afraid you’ll never “get it together”…

this conversation will give you language, tools, and a deep sense of hope.

🔗 Connect with Michele Phillips

Book: Energize Your Happiness
Website: key2unlock.com
Instagram: @energizewithmichele
LinkedIn

🔗 Connect with Pam / Delay the Binge™

Podcast: Delay the Binge™
Community & updates: delaythebinge.com
Short stories as PJ Hamilton: Short Stories from the Heart of the Piney Woods  

💛 If this episode gave you a little unexpected hope, hit subscribe, share it with a friend, and remember:
You don’t have to fix everything.
You just have to pause long enough to choose one powerful next step.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> In this episode of Delay the Binge™, Pam Dwyer sits down with Michele Phillips, President of Key Performance, bestselling author of Happiness Is a Habit, and author of the new book Energize Your Happiness, for a powerful, practical, and heart-filled conversation about energy, emotion, and everyday habits.

Together, Pam and Michele explore:

What Michele really means by “energize your happiness”

Why she wants people to run on alignment, not adrenaline

How she turned her own anger and “too much energy” into wisdom and leadership

Her brilliant practice of naming her inner voices “Wanda” (fight/flight, fear, judgment) and “Grace” (wisdom, courage, compassion)

The 90-second rule for emotional hijacks and why pausing matters

Why conflict is energy asking for direction

How quiet depletion shows up—especially in women who are doing it all

Why trying to “wrestle a bad habit to the ground” doesn’t work

Michele’s approach of adding positive habits instead of starting with deprivation

How identity shifts happen slowly, and why we must celebrate small wins

The role of journaling, brain dumps, and clarity in healing and decision-making

Pam also weaves in the core ideas of Delay the Binge™—the purposeful pause, delaying the urge, and starting from where you left off instead of “starting over.”

If you’ve ever felt:

Drained but still pushing

Stuck in the same emotional patterns

Guilty for being angry

Or afraid you’ll never “get it together”…

this conversation will give you language, tools, and a deep sense of hope.

🔗 Connect with Michele Phillips

Book: Energize Your Happiness
Website: key2unlock.com
Instagram: @energizewithmichele
LinkedIn

🔗 Connect with Pam / Delay the Binge™

Podcast: Delay the Binge™
Community & updates: delaythebinge.com
Short stories as PJ Hamilton: Short Stories from the Heart of the Piney Woods  

💛 If this episode gave you a little unexpected hope, hit subscribe, share it with a friend, and remember:
You don’t have to fix everything.
You just have to pause long enough to choose one powerful next step.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18483101 Thu, 15 Jan 2026 05:00:00 -0600 2471 michele-phillips,delay-the-binge,quiet-depletion,the-pause,energize-your-happiness,happiness-is-a-habit,emotional-regulation,inner-voices,alignment-not-adrenaline,behavioral-change,identity-shifts,positive-habits,self-awareness,personal-growth-podcast,exp 2 55 full false Michelle Phillips - Write Your Outcome Podcast Pam Dwyer Structure That Holds Your Season Of Growth Structure That Holds Your Season Of Growth We share a simple way to navigate seasons of change with clarity: pair quarterly goals with a living calendar that reveals your true priorities. Through a personal story, we show how structure can hold new opportunities without burnout or chaos.

• why quarterly goals beat yearly plans for real life
• how a living calendar turns intention into action
• scheduling everything that matters, including rest and thinking time
• protecting pauses for clarity, prayer, and processing
• adapting structure each quarter to match your season
• aligning opportunities with purpose without losing momentum

Join our community at delaythebinge.com
If you want help editing, publishing, or producing your podcast, I would be honored to support you with the same intention I pour into my own. Just reach out. Let's create something beautiful together
Make sure you're subscribed so you don't miss either conversation


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We share a simple way to navigate seasons of change with clarity: pair quarterly goals with a living calendar that reveals your true priorities. Through a personal story, we show how structure can hold new opportunities without burnout or chaos.

• why quarterly goals beat yearly plans for real life
• how a living calendar turns intention into action
• scheduling everything that matters, including rest and thinking time
• protecting pauses for clarity, prayer, and processing
• adapting structure each quarter to match your season
• aligning opportunities with purpose without losing momentum

Join our community at delaythebinge.com
If you want help editing, publishing, or producing your podcast, I would be honored to support you with the same intention I pour into my own. Just reach out. Let's create something beautiful together
Make sure you're subscribed so you don't miss either conversation


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18471355 Thu, 08 Jan 2026 05:00:00 -0600 691 delay-the-binge,quiet-depletion,the-pause,quarterly-goals,living-calendar,goal-setting,personal-growth-podcast,time-management,structure-without-burnout,burnout-prevention,clarity-and-focus,productivity-with-purpose,intentional-living,planning-for-real-li 2 54 full false Why We're Always Rushing (And How to Slow Down) Why We're Always Rushing (And How to Slow Down) The loudest voices say move faster, buy sooner, decide now. We chose a different path. This launch explores how a quiet pause can protect your time, money, and energy, and why sustainable change starts with one small, honest step you can actually keep.

We open up about renaming the show to Delay the Binge and reaffirm the Plus One Theory at its core: you don’t need the whole staircase, only the next right step. From the irony of preaching slowness on short-form platforms to the reality that tired people don’t pause, we map the gap between urgency and discernment. You’ll hear how “paid recognition” dressed as flattery nearly slipped through, why pressure isn’t empowerment, and how a simple boundary script can defuse high-pressure pitches without burning bridges.

We also get candid about investing in great services at the wrong time. Excitement isn’t a strategy; timing and structure are. With practical tools like a paper-and-pencil year review, we show how to extract lessons without shame: list what you tried, what worked, what drained you, then circle one next step. Delay the binge isn’t just about food. It’s about pausing before any pattern that pulls you away from yourself, overworking, overspending, overreacting, overpleasing, and the quiet depletion that hides under a polished life.

Expect reflective solos, “me too” stories from real people, and grounded insights from experts in habits, trauma, and health, without pedestals. If you’re ready to replace urgency with clarity and momentum with integrity, this space will help you build a life that doesn’t rush you. Subscribe, share with a friend who needs a breath, and leave a review to help others find their next steady step.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The loudest voices say move faster, buy sooner, decide now. We chose a different path. This launch explores how a quiet pause can protect your time, money, and energy, and why sustainable change starts with one small, honest step you can actually keep.

We open up about renaming the show to Delay the Binge and reaffirm the Plus One Theory at its core: you don’t need the whole staircase, only the next right step. From the irony of preaching slowness on short-form platforms to the reality that tired people don’t pause, we map the gap between urgency and discernment. You’ll hear how “paid recognition” dressed as flattery nearly slipped through, why pressure isn’t empowerment, and how a simple boundary script can defuse high-pressure pitches without burning bridges.

We also get candid about investing in great services at the wrong time. Excitement isn’t a strategy; timing and structure are. With practical tools like a paper-and-pencil year review, we show how to extract lessons without shame: list what you tried, what worked, what drained you, then circle one next step. Delay the binge isn’t just about food. It’s about pausing before any pattern that pulls you away from yourself, overworking, overspending, overreacting, overpleasing, and the quiet depletion that hides under a polished life.

Expect reflective solos, “me too” stories from real people, and grounded insights from experts in habits, trauma, and health, without pedestals. If you’re ready to replace urgency with clarity and momentum with integrity, this space will help you build a life that doesn’t rush you. Subscribe, share with a friend who needs a breath, and leave a review to help others find their next steady step.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18444549 Fri, 02 Jan 2026 14:00:00 -0600 709 delay-the-binge,quiet-depletion,the-pause,pam-dwyer,podcast-launch,show-announcement,plus-one-theory,purposeful-pause,stop-starting-over,decision-fatigue,boundaries-and-burnout,overspending-patterns,overworking-patterns,behavioral-patterns,self-leadership 2 53 full false From Plus One To Purposeful Pause: Why Delaying The Binge Works From Plus One To Purposeful Pause: Why Delaying The Binge Works We unveil Delay the Binge, a rebrand rooted in listening to our stories and yours. We explain how a purposeful pause between urge and action helps us move beyond willpower and shame across food, work, and people-pleasing.

• the shift from Plus One to Delay the Binge
• the pause as the small, doable step
• why willpower fails and shame keeps you stuck
• the many forms of binge behavior beyond food
• practical ways to pause when the urge hits
• how stories and participation reduce shame
• what to expect from teaching, stories, and conversations
• the invitation to share lived experience

Sign up on our email list at delaythebinge.com
Sign up on that email list y'all


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We unveil Delay the Binge, a rebrand rooted in listening to our stories and yours. We explain how a purposeful pause between urge and action helps us move beyond willpower and shame across food, work, and people-pleasing.

• the shift from Plus One to Delay the Binge
• the pause as the small, doable step
• why willpower fails and shame keeps you stuck
• the many forms of binge behavior beyond food
• practical ways to pause when the urge hits
• how stories and participation reduce shame
• what to expect from teaching, stories, and conversations
• the invitation to share lived experience

Sign up on our email list at delaythebinge.com
Sign up on that email list y'all


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18360821 Mon, 15 Dec 2025 21:00:00 -0600 281 pam-dwyer,delay-the-binge,quiet-depletion,the-pause,podcast-rebrand,show-announcement,plus-one-theory,purposeful-pause,binge-behaviors,beyond-willpower,shame-and-habits,emotional-patterns,habit-change,self-compassion,personal-growth-podcast full false What Is It Costing You Not To Listen | Christine Miles What Is It Costing You Not To Listen | Christine Miles We explore why listening is the missing human skill, how to organize stories as the listener, and how simple tools can ease quiet depletion and conflict. Christine Miles shares The Listening Path and shows how “tell me more” turns noise into meaning at home, at work, and within.

• listening as an under-taught human skill
• hearing versus understanding
• the listener’s job to organize the story
• using the Compass and tell me more
• asking how did that make you feel
• quiet depletion and internal signals
• systems thinking for culture and teams
• scalable listening education in schools
• practical tools for parents and leaders
• go first to see, hear, and understand

Join the Delay the Binge Early Access list at delaythebinge.com. Go grab Christine’s book, What Is It Costing You Not to Listen? Connect with Christine at thelisteningpath.com.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore why listening is the missing human skill, how to organize stories as the listener, and how simple tools can ease quiet depletion and conflict. Christine Miles shares The Listening Path and shows how “tell me more” turns noise into meaning at home, at work, and within.

• listening as an under-taught human skill
• hearing versus understanding
• the listener’s job to organize the story
• using the Compass and tell me more
• asking how did that make you feel
• quiet depletion and internal signals
• systems thinking for culture and teams
• scalable listening education in schools
• practical tools for parents and leaders
• go first to see, hear, and understand

Join the Delay the Binge Early Access list at delaythebinge.com. Go grab Christine’s book, What Is It Costing You Not to Listen? Connect with Christine at thelisteningpath.com.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18327208 Tue, 09 Dec 2025 16:00:00 -0600 2529 christine-miles,delay-the-binge,quiet-depletion,the-pause,listening-skills,conflict-resolution,emotional-awareness,communication,leadership,resilience,systems-thinking,personal-growth-podcast,expert-conversations 2 52 full false Christine Miles Pam Dwyer Your Lower Brain Yelled “Eat It Now” So We Gave It A Timeout Your Lower Brain Yelled “Eat It Now” So We Gave It A Timeout We name the moment before a binge as quiet depletion and show how to interrupt it with three practical pauses that bring the frontal cortex back online. We share a gentle path forward, plus details on the Delay the Binge Collective and how to join quietly.

• defining quiet depletion and why it matters
• lower brain chatter versus higher brain choice
• naming feelings to reengage the frontal cortex
• the three pauses: name it, locate it, meet the need
• unmet needs beneath binge urges
• what the Delay the Binge Collective is and how it works
• anonymity, low-pressure participation, expert contributors
• why this method works better than diets or willpower
• identity restoration and nervous system alignment
• community updates and next steps

You can join at DelayTheBinge.com, and when you do, you'll get the Holiday Urge survival kit immediately!


So join us at DelayTheBinge.com and get your free holiday kit and be part of something new!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We name the moment before a binge as quiet depletion and show how to interrupt it with three practical pauses that bring the frontal cortex back online. We share a gentle path forward, plus details on the Delay the Binge Collective and how to join quietly.

• defining quiet depletion and why it matters
• lower brain chatter versus higher brain choice
• naming feelings to reengage the frontal cortex
• the three pauses: name it, locate it, meet the need
• unmet needs beneath binge urges
• what the Delay the Binge Collective is and how it works
• anonymity, low-pressure participation, expert contributors
• why this method works better than diets or willpower
• identity restoration and nervous system alignment
• community updates and next steps

You can join at DelayTheBinge.com, and when you do, you'll get the Holiday Urge survival kit immediately!


So join us at DelayTheBinge.com and get your free holiday kit and be part of something new!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18271792 Sun, 30 Nov 2025 05:00:00 -0600 590 pam-dwyer,delay-the-binge,quiet-depletion,the-pause,binge-urges,emotional-regulation,nervous-system-alignment,unmet-needs,lower-brain-higher-brain,identity-restoration,mindset-reset,self-compassion,habit-change,personal-growth-podcast 1 51 full false Quiet Depletion, Real Recovery Quiet Depletion, Real Recovery What if the reason you’re snapping, shutting down, or reaching for quick fixes isn’t lack of willpower but quiet depletion—the slow fade that turns joy into numbness? We shine a light on the exhaustion beneath the exhaustion and share how a three-second pause can change your day and your brain. From a raw story about a health scare to the science of why the prefrontal cortex goes offline under stress, we connect the dots between invisible labor, holiday pressure, and binge reactions that are really survival signals.

We break down practical ways to come back to yourself: the three gates (Is it true? Is it necessary? Is it kind?), identifying one place you’ve gone missing, lowering a single expectation this season, and asking daily what you need. You’ll hear how to use the holidays as fuel instead of a trigger by swapping judgment for curiosity and giving yourself permission to step out of emotional over-responsibility. Instead of chasing motivation, we show you how micro-pauses rebuild safety and restore agency.

We also talk about why healing thrives in community. Delay the Binge isn’t about gritting your teeth; it’s about creating space between feeling and action so you can listen to your body and choose differently. If you’ve felt like life is happening to you and your spark is dimming, this conversation offers a path back—one pause, one gate, one delay at a time. If this resonates, subscribe, share it with a friend who needs it, and join the waitlist at DelayTheBinge. Your return starts with a breath.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What if the reason you’re snapping, shutting down, or reaching for quick fixes isn’t lack of willpower but quiet depletion—the slow fade that turns joy into numbness? We shine a light on the exhaustion beneath the exhaustion and share how a three-second pause can change your day and your brain. From a raw story about a health scare to the science of why the prefrontal cortex goes offline under stress, we connect the dots between invisible labor, holiday pressure, and binge reactions that are really survival signals.

We break down practical ways to come back to yourself: the three gates (Is it true? Is it necessary? Is it kind?), identifying one place you’ve gone missing, lowering a single expectation this season, and asking daily what you need. You’ll hear how to use the holidays as fuel instead of a trigger by swapping judgment for curiosity and giving yourself permission to step out of emotional over-responsibility. Instead of chasing motivation, we show you how micro-pauses rebuild safety and restore agency.

We also talk about why healing thrives in community. Delay the Binge isn’t about gritting your teeth; it’s about creating space between feeling and action so you can listen to your body and choose differently. If you’ve felt like life is happening to you and your spark is dimming, this conversation offers a path back—one pause, one gate, one delay at a time. If this resonates, subscribe, share it with a friend who needs it, and join the waitlist at DelayTheBinge. Your return starts with a breath.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.tpkkconcepts.com/delay-the-binge/podcast/ Pam Dwyer Buzzsprout-18235935 Sun, 23 Nov 2025 05:00:00 -0600 862 pam-dwyer,delay-the-binge,quiet-depletion,the-pause,burnout-and-overwhelm,stress-and-the-brain,emotional-regulation,micro-pauses,holiday-stress,survival-patterns,self-compassion,mindset-reset,personal-growth-podcast 1 50 full false Maintenance Begins Before The Tool Maintenance Begins Before The Tool We share a health scare that reframes maintenance through kindness and nervous system safety, then walk through ten lessons that make change last. Tools matter, but emotional regulation and the purposeful pause do the heavy lifting.

• plus one theory and mission
• ICU story and why kindness sustains change
• limits of tools for dysregulated wiring
• maintenance before the tool as foundation
• ten core maintenance lessons explained
• action before motivation to build momentum
• purposeful pause to break reflex loops
• identity work and structure over goals
• reassurance that you are rewiring not failing
• holiday stories launch and community invitation

If you're not on my list yet, head over to pamdwyerspeaker.com and join. You'll get access to the entire Christmas series, and you'll get new stories every Tuesday. If this episode helped you, send it to someone who needs hope today.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We share a health scare that reframes maintenance through kindness and nervous system safety, then walk through ten lessons that make change last. Tools matter, but emotional regulation and the purposeful pause do the heavy lifting.

• plus one theory and mission
• ICU story and why kindness sustains change
• limits of tools for dysregulated wiring
• maintenance before the tool as foundation
• ten core maintenance lessons explained
• action before motivation to build momentum
• purposeful pause to break reflex loops
• identity work and structure over goals
• reassurance that you are rewiring not failing
• holiday stories launch and community invitation

If you're not on my list yet, head over to pamdwyerspeaker.com and join. You'll get access to the entire Christmas series, and you'll get new stories every Tuesday. If this episode helped you, send it to someone who needs hope today.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18187090 Sun, 16 Nov 2025 05:00:00 -0600 913 1 49 full false When The Shelter Catches Fire When The Shelter Catches Fire We break down a simple framework for hard seasons: the storm outside, the shelter we run to, and the fire that starts inside when pressure builds. We share five clear steps to rise above both reactions, find fresh air, and rebuild with boundaries and vision.

• storm, shelter, and fire explained
• the third option as a pause for perspective
• naming the storm and the fire to create distance
• stepping outside, breathing, journaling, prayer for clarity
• three-column exercise: control, influence, release
• letting the storm cool the shelter and teach
• rebuilding with wisdom, boundaries, and new windows
• kindness, clarity, and courage for teams and communities

If your team, organization, or conference needs this message, visit pamdwyer.com/speaking and book me for your next event
So please share, like, follow, join my email list and stay in the know with all that's going on


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We break down a simple framework for hard seasons: the storm outside, the shelter we run to, and the fire that starts inside when pressure builds. We share five clear steps to rise above both reactions, find fresh air, and rebuild with boundaries and vision.

• storm, shelter, and fire explained
• the third option as a pause for perspective
• naming the storm and the fire to create distance
• stepping outside, breathing, journaling, prayer for clarity
• three-column exercise: control, influence, release
• letting the storm cool the shelter and teach
• rebuilding with wisdom, boundaries, and new windows
• kindness, clarity, and courage for teams and communities

If your team, organization, or conference needs this message, visit pamdwyer.com/speaking and book me for your next event
So please share, like, follow, join my email list and stay in the know with all that's going on


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18156371 Sun, 09 Nov 2025 05:00:00 -0600 709 1 47 full false The Ones Who Turned Away And What We Learn From Their Silence The Ones Who Turned Away And What We Learn From Their Silence We open our hearts to the quiet kind of rejection—when people turn away without words—and trace how it shapes belonging, faith, and self-worth. We offer a plus one step forward: send love, set boundaries, and find closure within, guided by a love that never ghosts.

• the sound and shape of quiet rejection
• childhood roots of feeling unseen
• marriage loss and the rupture of belonging
• family silence and capacity versus need
• ghosting culture, avoidance, and its cost
• reframing rejection as misalignment
• self-given closure and soft boundaries
• faith as anchor and unghosting love
• choosing love over bitterness and finishing stronger

If this message spoke to you, to your heart, share it with someone who's struggling with silence


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We open our hearts to the quiet kind of rejection—when people turn away without words—and trace how it shapes belonging, faith, and self-worth. We offer a plus one step forward: send love, set boundaries, and find closure within, guided by a love that never ghosts.

• the sound and shape of quiet rejection
• childhood roots of feeling unseen
• marriage loss and the rupture of belonging
• family silence and capacity versus need
• ghosting culture, avoidance, and its cost
• reframing rejection as misalignment
• self-given closure and soft boundaries
• faith as anchor and unghosting love
• choosing love over bitterness and finishing stronger

If this message spoke to you, to your heart, share it with someone who's struggling with silence


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18074351 Sun, 26 Oct 2025 05:00:00 -0500 526 1 46 full false Episode 45 | Pause To Protect The Dream Episode 45 | Pause To Protect The Dream We share why pausing a dream is not failure but a strategy to protect it, and how to step back without starting over. With personal stories, a clear framework, and real talk on money, trust, and timing, we map a path to recover, regroup, and return stronger.

• reframing pause as preparation, not quitting
• naming the hard truth of empty tills and fatigue
• choosing a nine to five to protect the dream
• spotting red flags and trusting your gut
• practicing discernment to avoid costly detours
• a written audit of reality and drains
• a simple plan to shift resources and recover
• building support and guarding energy
• returning with focus right where you left off

If my message has ever encouraged you, if you found yourself nodding along or thinking differently because of something I've shared, I want to hear from you. I need to hear from you. Send me an email. Let me know. I promise I'll keep sharing my writing and encouragement directly with you.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We share why pausing a dream is not failure but a strategy to protect it, and how to step back without starting over. With personal stories, a clear framework, and real talk on money, trust, and timing, we map a path to recover, regroup, and return stronger.

• reframing pause as preparation, not quitting
• naming the hard truth of empty tills and fatigue
• choosing a nine to five to protect the dream
• spotting red flags and trusting your gut
• practicing discernment to avoid costly detours
• a written audit of reality and drains
• a simple plan to shift resources and recover
• building support and guarding energy
• returning with focus right where you left off

If my message has ever encouraged you, if you found yourself nodding along or thinking differently because of something I've shared, I want to hear from you. I need to hear from you. Send me an email. Let me know. I promise I'll keep sharing my writing and encouragement directly with you.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-18035292 Sun, 19 Oct 2025 05:00:00 -0500 550 1 45 full false Episode 44 | From Fitting In to Feeling Seen: How Small, Brave Steps Build Real Belonging Episode 44 | From Fitting In to Feeling Seen: How Small, Brave Steps Build Real Belonging We explore why fitting in leaves you hollow and how belonging fills you with breath, courage, and connection. A poem reframes success, practical tools build pause power, and a mustard-smooth act of kindness shows how small moments can change a life.

• origin of the Plus One theory and finish-strong mindset
• difference between fitting in and belonging
• conformity science and the cost of approval-chasing
• The View That Found Me poem and its message
• Delay the Binge tools: two-column journal and purposeful pause
• “never start over” as a healing practice
• postponing the Collective to build true community
• the mustard story and the power of kindness
• resources and ways to connect, learn, and share

Share this podcast with a friend who might need it
Share my story through my book From the Piney Woods
Like, subscribe, or follow
Visit ThePlusOneTheoryPodcast.com
Grab my book at FromThePineyWoods.com
For speaking and resources, go to PamDwyerSpeaker.com
Join the wait list at DelayTheBinge.com


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore why fitting in leaves you hollow and how belonging fills you with breath, courage, and connection. A poem reframes success, practical tools build pause power, and a mustard-smooth act of kindness shows how small moments can change a life.

• origin of the Plus One theory and finish-strong mindset
• difference between fitting in and belonging
• conformity science and the cost of approval-chasing
• The View That Found Me poem and its message
• Delay the Binge tools: two-column journal and purposeful pause
• “never start over” as a healing practice
• postponing the Collective to build true community
• the mustard story and the power of kindness
• resources and ways to connect, learn, and share

Share this podcast with a friend who might need it
Share my story through my book From the Piney Woods
Like, subscribe, or follow
Visit ThePlusOneTheoryPodcast.com
Grab my book at FromThePineyWoods.com
For speaking and resources, go to PamDwyerSpeaker.com
Join the wait list at DelayTheBinge.com


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17935246 Sun, 12 Oct 2025 05:00:00 -0500 727 1 44 full false Episode 43: Teenagers, Mud Huts, and the Power of a Purposeful Pause Episode 43: Teenagers, Mud Huts, and the Power of a Purposeful Pause What if the most powerful change in your life starts with a breath-long pause and a single, small step? We take you from a chaotic church gym to a gritty training village where teenagers haul water, cook over smoky fires, and learn why a clay stove can save a life. The stories are vivid—two days in a simulated slum, cardboard walls shaking under the fists of “slumlords,” kids who miss Taco Bell but gain gratitude—and the insights are practical: perspective is not a lecture; it’s an interruption. That interruption is the purposeful pause.

I open up about losing my first business, stumbling into youth ministry with more heart than credentials, and discovering that teaching while still healing can forge unbreakable bonds. We revisit my childhood hunger and the teachers who stayed silent when I announced I was leaving school. Those were missed pauses that could have changed my path. Today, we name that pattern and flip it: be the pause for someone else, and claim it for yourself when urges or overwhelm hit. The pause is not empty—it’s a tool that restores choice.

You’ll walk away with a clear, humane framework for real progress: pause to notice, then add one plus-one step. Drink water before the craving wins. Send one text you’re avoiding. Take one lap when you want to quit. Make one healthy choice and stack it tomorrow. Progress compounds when you honor small steps and remember you’re not starting over—you’re carrying forward everything you’ve built. If teenagers can return grateful for cafeteria food and clean water, we can leave this moment grateful for the space to choose again. Subscribe, share this with a friend who needs a gentle nudge, and leave a review telling us your next “plus one.”

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What if the most powerful change in your life starts with a breath-long pause and a single, small step? We take you from a chaotic church gym to a gritty training village where teenagers haul water, cook over smoky fires, and learn why a clay stove can save a life. The stories are vivid—two days in a simulated slum, cardboard walls shaking under the fists of “slumlords,” kids who miss Taco Bell but gain gratitude—and the insights are practical: perspective is not a lecture; it’s an interruption. That interruption is the purposeful pause.

I open up about losing my first business, stumbling into youth ministry with more heart than credentials, and discovering that teaching while still healing can forge unbreakable bonds. We revisit my childhood hunger and the teachers who stayed silent when I announced I was leaving school. Those were missed pauses that could have changed my path. Today, we name that pattern and flip it: be the pause for someone else, and claim it for yourself when urges or overwhelm hit. The pause is not empty—it’s a tool that restores choice.

You’ll walk away with a clear, humane framework for real progress: pause to notice, then add one plus-one step. Drink water before the craving wins. Send one text you’re avoiding. Take one lap when you want to quit. Make one healthy choice and stack it tomorrow. Progress compounds when you honor small steps and remember you’re not starting over—you’re carrying forward everything you’ve built. If teenagers can return grateful for cafeteria food and clean water, we can leave this moment grateful for the space to choose again. Subscribe, share this with a friend who needs a gentle nudge, and leave a review telling us your next “plus one.”

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17952603 Sun, 05 Oct 2025 05:00:00 -0500 606 1 43 full false Episode 42: The Purposeful Pause Episode 42: The Purposeful Pause The Plus One Theory podcast explores how to transform pain and setbacks into stepping stones for growth. Small, intentional steps lead to significant change when we recognize we don't need to start from zero after pausing or facing challenges.

• The power of the pause gives perspective and clarity when we're struggling
• Most advice focuses on why we should pause but lacks practical implementation
• The "Pause Plus One More" method combines reflection with a small forward step
• Progress doesn't disappear when you pause, you can resume from where you left off
• Real growth comes from small, consistent actions rather than giant leaps
• Even disappointments (like selling only 10 books at a market) can be overcome with perspective
• Challenge: identify one area where you think you need to "start over"
• Write down what you've already built and learned, then choose one step forward

Join us for the free Delay the Binge Collective launch event on October 2nd from 7-8pm Central Time. Sign up at DelayTheBinge.com to receive the link or the recorded version.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The Plus One Theory podcast explores how to transform pain and setbacks into stepping stones for growth. Small, intentional steps lead to significant change when we recognize we don't need to start from zero after pausing or facing challenges.

• The power of the pause gives perspective and clarity when we're struggling
• Most advice focuses on why we should pause but lacks practical implementation
• The "Pause Plus One More" method combines reflection with a small forward step
• Progress doesn't disappear when you pause, you can resume from where you left off
• Real growth comes from small, consistent actions rather than giant leaps
• Even disappointments (like selling only 10 books at a market) can be overcome with perspective
• Challenge: identify one area where you think you need to "start over"
• Write down what you've already built and learned, then choose one step forward

Join us for the free Delay the Binge Collective launch event on October 2nd from 7-8pm Central Time. Sign up at DelayTheBinge.com to receive the link or the recorded version.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17900545 Sun, 28 Sep 2025 05:00:00 -0500 605 1 42 full false Episode 41 | Rock Bottom's Hidden View | Delay the Binge Series Episode 41 | Rock Bottom's Hidden View | Delay the Binge Series Rock bottom isn't the end but rather the place where you finally see clearly and can choose a new path. When we hit our lowest point with destructive habits, we gain a new perspective that allows us to break cycles of stress-induced behaviors and reconnect with our purpose.

• Quitting isn't failure but redirection when you're on a path that doesn't serve you
• Breaking cycles requires mindset shifts, not just discipline
• Hitting rock bottom in business taught me to pivot rather than panic
• The "brain dump" technique helps manage stress without turning to binging
• Breaking unhealthy patterns means delaying the immediate urge to escape stress
• Support from others who understand your struggles is crucial for lasting change

Join me for the Delay the Binge Collective free launch event on October 2nd, 7-8pm Central Time. Even if you can't make it live, sign up at DelayTheBinge.com and I'll send you the replay. This is for everyone struggling with unhealthy patterns - not just food, but overworking, overpleasing, overdrinking - anything you run to when life feels too heavy.

Visit DelayTheBinge.com to sign up for our FREE online launch event October 2nd, 7-8PM CST, and if you can't make it no worries, you will receive the recorded video, so be sure to sign up!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Rock bottom isn't the end but rather the place where you finally see clearly and can choose a new path. When we hit our lowest point with destructive habits, we gain a new perspective that allows us to break cycles of stress-induced behaviors and reconnect with our purpose.

• Quitting isn't failure but redirection when you're on a path that doesn't serve you
• Breaking cycles requires mindset shifts, not just discipline
• Hitting rock bottom in business taught me to pivot rather than panic
• The "brain dump" technique helps manage stress without turning to binging
• Breaking unhealthy patterns means delaying the immediate urge to escape stress
• Support from others who understand your struggles is crucial for lasting change

Join me for the Delay the Binge Collective free launch event on October 2nd, 7-8pm Central Time. Even if you can't make it live, sign up at DelayTheBinge.com and I'll send you the replay. This is for everyone struggling with unhealthy patterns - not just food, but overworking, overpleasing, overdrinking - anything you run to when life feels too heavy.

Visit DelayTheBinge.com to sign up for our FREE online launch event October 2nd, 7-8PM CST, and if you can't make it no worries, you will receive the recorded video, so be sure to sign up!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17863269 Sun, 21 Sep 2025 05:00:00 -0500 617 1 41 full false Episode 40: Breaking the Binge Cycle Episode 40: Breaking the Binge Cycle The Plus One Theory podcast launches a new series called "Delay the Binge," exploring how learning to pause before emotional eating can transform our relationship with food and create lasting change. My personal journey from struggling with emotional eating at nearly 300 pounds to developing a simple but powerful pause technique demonstrates how small, intentional actions can lead to meaningful transformation.

• Origin story of Delay the Binge emerging from a marketing conversation about the Plus One Theory
• Personal struggle with emotional eating that led to weighing almost 300 pounds
• The breakthrough discovery of pausing and saying "I can have this tomorrow if I still want it"
• How one pause represents a Plus One that accumulates to create sustainable change
• Understanding that Delay the Binge applies beyond food to overthinking, overworking, and other behaviors
• Announcement of the free Delay the Binge Collective launch event on October 2nd from 7-8pm Central Time
• Future monthly membership opportunity for ongoing community support
• "Your past doesn't define you, it prepares you" philosophy applied to emotional eating

Sign up for our free online Delay the Binge Collective launch event at DelayTheBinge.com. If you can't make it live, we'll send you the replay - just give us your email and name to stay informed. Hit follow, subscribe, and share this episode with someone who could use the support.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The Plus One Theory podcast launches a new series called "Delay the Binge," exploring how learning to pause before emotional eating can transform our relationship with food and create lasting change. My personal journey from struggling with emotional eating at nearly 300 pounds to developing a simple but powerful pause technique demonstrates how small, intentional actions can lead to meaningful transformation.

• Origin story of Delay the Binge emerging from a marketing conversation about the Plus One Theory
• Personal struggle with emotional eating that led to weighing almost 300 pounds
• The breakthrough discovery of pausing and saying "I can have this tomorrow if I still want it"
• How one pause represents a Plus One that accumulates to create sustainable change
• Understanding that Delay the Binge applies beyond food to overthinking, overworking, and other behaviors
• Announcement of the free Delay the Binge Collective launch event on October 2nd from 7-8pm Central Time
• Future monthly membership opportunity for ongoing community support
• "Your past doesn't define you, it prepares you" philosophy applied to emotional eating

Sign up for our free online Delay the Binge Collective launch event at DelayTheBinge.com. If you can't make it live, we'll send you the replay - just give us your email and name to stay informed. Hit follow, subscribe, and share this episode with someone who could use the support.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17835298 Sun, 14 Sep 2025 05:00:00 -0500 346 1 full false Episode 39: Writing Across Worlds: Tyler Lenz's Journey Through Texas Accelerated and Beyond Episode 39: Writing Across Worlds: Tyler Lenz's Journey Through Texas Accelerated and Beyond Ever wondered what would happen if your hometown was suddenly surrounded by prehistoric beasts? Or if Earth itself transformed into a video game overnight? These are the imaginative worlds author Tyler Lenz brings to life in his gripping science fiction adventures.

Tyler's journey as a storyteller defies conventional wisdom. Beginning his writing career around age 30, he transformed his background in technical writing into a passion for crafting page-turning adventures that readers can't put down. What started as a challenge after reading self-published works he believed he could surpass has evolved into multiple successful series and a three-book publishing deal.

The Texas Accelerated series draws inspiration from a fascinating piece of forgotten history, a billion-dollar particle accelerator project abandoned in Waxahachie, Texas during the 1990s. Tyler brilliantly reimagines this real-world location as the catalyst for transporting a small Texas town into a world where saber-toothed tigers and woolly mammoths roam just beyond the city limits. The blend of small-town characters facing extraordinary circumstances creates a uniquely Texan post-apocalyptic adventure that's both thrilling and accessible.

For his upcoming Lit RPG series "Non-Player Character," Tyler ventures into a genre that's exploding in popularity while remaining largely unknown to mainstream readers. By simplifying the complex statistical elements that often define Lit RPG, he's created an entry point for curious readers to experience this fascinating blend of video game mechanics and traditional storytelling. His approach to writing across genres remains consistent—focused on entertainment above all else.

What sets Tyler apart is his dedication to creating stories that serve as true escapes. "I just want you to have a good time," he explains, highlighting his commitment to crafting roller-coaster reading experiences rather than vehicles for personal politics or heavy-handed messaging. This reader-first philosophy shines through in his accessible writing style, fast-paced plotting, and engaging dialogue.

Ready to explore prehistoric Texas or a world where Earth becomes the ultimate game? Dive into Tyler Lenz's imaginative universes today, and keep an eye out for his Moonquill/Podium Publishing debut coming in 2026!

Texas Accelerated (2 Book Series)

-Non- Player Character [A Light-litRPG]
by Cashew 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Ever wondered what would happen if your hometown was suddenly surrounded by prehistoric beasts? Or if Earth itself transformed into a video game overnight? These are the imaginative worlds author Tyler Lenz brings to life in his gripping science fiction adventures.

Tyler's journey as a storyteller defies conventional wisdom. Beginning his writing career around age 30, he transformed his background in technical writing into a passion for crafting page-turning adventures that readers can't put down. What started as a challenge after reading self-published works he believed he could surpass has evolved into multiple successful series and a three-book publishing deal.

The Texas Accelerated series draws inspiration from a fascinating piece of forgotten history, a billion-dollar particle accelerator project abandoned in Waxahachie, Texas during the 1990s. Tyler brilliantly reimagines this real-world location as the catalyst for transporting a small Texas town into a world where saber-toothed tigers and woolly mammoths roam just beyond the city limits. The blend of small-town characters facing extraordinary circumstances creates a uniquely Texan post-apocalyptic adventure that's both thrilling and accessible.

For his upcoming Lit RPG series "Non-Player Character," Tyler ventures into a genre that's exploding in popularity while remaining largely unknown to mainstream readers. By simplifying the complex statistical elements that often define Lit RPG, he's created an entry point for curious readers to experience this fascinating blend of video game mechanics and traditional storytelling. His approach to writing across genres remains consistent—focused on entertainment above all else.

What sets Tyler apart is his dedication to creating stories that serve as true escapes. "I just want you to have a good time," he explains, highlighting his commitment to crafting roller-coaster reading experiences rather than vehicles for personal politics or heavy-handed messaging. This reader-first philosophy shines through in his accessible writing style, fast-paced plotting, and engaging dialogue.

Ready to explore prehistoric Texas or a world where Earth becomes the ultimate game? Dive into Tyler Lenz's imaginative universes today, and keep an eye out for his Moonquill/Podium Publishing debut coming in 2026!

Texas Accelerated (2 Book Series)

-Non- Player Character [A Light-litRPG]
by Cashew 

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17768486 Sun, 07 Sep 2025 05:00:00 -0500 1846 1 39 full false Episode 38: The Art of Making Meaningful Choices Episode 38: The Art of Making Meaningful Choices What if everything you've been taught about making life choices is fundamentally flawed? Hussein Halek, founder and CEO of Next Decentrum, believes we're approaching life all wrong – and he has a refreshing perspective on how to fix it.

"We never get trained on our choices," Hussein explains, highlighting how our education system prepares us for careers but fails to teach us the most crucial skill of all: how to make meaningful decisions. From childhood through early adulthood, we're given few opportunities to practice choice-making, then suddenly thrust into a world that demands constant decisions. No wonder we feel overwhelmed and uncertain.

Hussein's philosophy, detailed in his new book "The Dark Art of Life Mastery," offers a powerful alternative. He suggests we operate on three levels – personal, community, and systemic – with our greatest power lying in our personal choices. Yet modern life has disrupted this natural balance, leaving us with little time for meaningful connection or reflection. "We barely make one or two choices a day," he observes, despite choice-making being our "biggest power."

This conversation goes far beyond self-help platitudes. Hussein challenges conventional wisdom about business, arguing that companies weren't created primarily to make money but to serve customers through principles like honesty and integrity. He explores how storytelling shapes our perception of reality and how innovation isn't just about technology but about creating meaningful value.

What makes this episode truly special is Hussein's ability to blend philosophical depth with practical wisdom. Whether discussing his work making art accessible through Momentable or explaining how to develop "shorthand" decision-making processes, he offers concrete strategies for living with greater purpose and intention.

Ready to transform how you approach life's choices? Listen now and discover why Hussein believes that despite life's unpredictability, we can master it through conscious choice-making and meaningful contribution.

Hussein’s new book, The Dark Art of Life Mastery, is out now and available!

The full episode drops Sunday, August 31st, and you don’t want to miss it!

Connect with Hussein:
 Website: husseinhallak.com

Substack: husseinhallak.substack.com

LinkedIn: linkedin.com/in/husseinhallak

BlueSky: darkal777.bsky.social

Instagram: instagram.com/hhdarkal

Facebook

Different voices. One message.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> What if everything you've been taught about making life choices is fundamentally flawed? Hussein Halek, founder and CEO of Next Decentrum, believes we're approaching life all wrong – and he has a refreshing perspective on how to fix it.

"We never get trained on our choices," Hussein explains, highlighting how our education system prepares us for careers but fails to teach us the most crucial skill of all: how to make meaningful decisions. From childhood through early adulthood, we're given few opportunities to practice choice-making, then suddenly thrust into a world that demands constant decisions. No wonder we feel overwhelmed and uncertain.

Hussein's philosophy, detailed in his new book "The Dark Art of Life Mastery," offers a powerful alternative. He suggests we operate on three levels – personal, community, and systemic – with our greatest power lying in our personal choices. Yet modern life has disrupted this natural balance, leaving us with little time for meaningful connection or reflection. "We barely make one or two choices a day," he observes, despite choice-making being our "biggest power."

This conversation goes far beyond self-help platitudes. Hussein challenges conventional wisdom about business, arguing that companies weren't created primarily to make money but to serve customers through principles like honesty and integrity. He explores how storytelling shapes our perception of reality and how innovation isn't just about technology but about creating meaningful value.

What makes this episode truly special is Hussein's ability to blend philosophical depth with practical wisdom. Whether discussing his work making art accessible through Momentable or explaining how to develop "shorthand" decision-making processes, he offers concrete strategies for living with greater purpose and intention.

Ready to transform how you approach life's choices? Listen now and discover why Hussein believes that despite life's unpredictability, we can master it through conscious choice-making and meaningful contribution.

Hussein’s new book, The Dark Art of Life Mastery, is out now and available!

The full episode drops Sunday, August 31st, and you don’t want to miss it!

Connect with Hussein:
 Website: husseinhallak.com

Substack: husseinhallak.substack.com

LinkedIn: linkedin.com/in/husseinhallak

BlueSky: darkal777.bsky.social

Instagram: instagram.com/hhdarkal

Facebook

Different voices. One message.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17758037 Sun, 31 Aug 2025 05:00:00 -0500 3726 1 38 full false Hussein Hallak Pam Dwyer Episode 37 | Becoming Who You Were Meant to Be: The Power of a Purposeful Pivot Episode 37 | Becoming Who You Were Meant to Be: The Power of a Purposeful Pivot We explore the transformative power of pivoting—not as an admission of failure but as a return to purpose when life's challenges threaten to overwhelm us. The journey of growth often leads to moments where our dreams feel heavy, requiring us to realign with our core "why" to continue moving forward authentically.

• Recognizing when your dreams begin to feel heavy and how to pivot back to your true purpose
• Navigating fear when it tries to derail your pivot by pausing to get curious instead of panicking
• Overcoming the silence from others that can make you question your path and purpose
• Understanding that being underestimated is like "people setting up checkers while you quietly set up chess"
• Embracing the pivot not as failure but as remembering why you started in the first place
• Finding your identity after relationship endings or when others try to define who you should be
• Taking the Plus One Challenge: identifying where in your life you need to pivot back to your why

If today's episode encouraged you, share it with a friend, and if you haven't already, please subscribe. If you're ready to take this even deeper, head over to DelayTheBinge.com to sign up for a free consultation, join the email list, and be first to get updates on the latest tools and resources.

Check out our upcoming guests!

Episode 38:  Guest Hussein Hallak Airing August 31st

Episode 39:  Guest Tyler Lenz Airing September 7th


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore the transformative power of pivoting—not as an admission of failure but as a return to purpose when life's challenges threaten to overwhelm us. The journey of growth often leads to moments where our dreams feel heavy, requiring us to realign with our core "why" to continue moving forward authentically.

• Recognizing when your dreams begin to feel heavy and how to pivot back to your true purpose
• Navigating fear when it tries to derail your pivot by pausing to get curious instead of panicking
• Overcoming the silence from others that can make you question your path and purpose
• Understanding that being underestimated is like "people setting up checkers while you quietly set up chess"
• Embracing the pivot not as failure but as remembering why you started in the first place
• Finding your identity after relationship endings or when others try to define who you should be
• Taking the Plus One Challenge: identifying where in your life you need to pivot back to your why

If today's episode encouraged you, share it with a friend, and if you haven't already, please subscribe. If you're ready to take this even deeper, head over to DelayTheBinge.com to sign up for a free consultation, join the email list, and be first to get updates on the latest tools and resources.

Check out our upcoming guests!

Episode 38:  Guest Hussein Hallak Airing August 31st

Episode 39:  Guest Tyler Lenz Airing September 7th


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17717893 Sun, 24 Aug 2025 05:00:00 -0500 772 1 37 full false Episode 36: Signal Through Noise Episode 36: Signal Through Noise We are drowning in noise with the average person receiving over 120 notifications daily and our attention spans dropping to just 8 seconds, less than a goldfish. Finding your signal, your authentic voice, requires creating space amidst the constant barrage of distractions.

• Signal represents your truth while noise is everything that distracts you from it
• When noise is high, your signal gets buried, making it impossible to hear even when it's screaming at you
• Clarity often appears in unexpected "weird" moments when you're not performing but simply being
• The "Delay the Binge" concept encourages pausing before reacting to hear your signal clearly
• "Plus One Theory" helps you build momentum once you've identified your signal
• Harvard research shows our minds wander 47% of the time, half our lives on autopilot
• Even celebrities like Oprah, Matthew McConaughey and Taylor Swift prioritize quiet time
• Five practical ways to improve your signal-to-noise ratio: create signal time, reduce input, question commitments, track unusual moments, and apply the pause
• You don't need to eliminate all noise, just turn down the volume enough to hear yourself

Sign up for a free discovery call for Delay the Binge at PamDwyerSpeaker.com. We'll turn down the noise, dial in your signal, and help you live with high-definition clarity.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We are drowning in noise with the average person receiving over 120 notifications daily and our attention spans dropping to just 8 seconds, less than a goldfish. Finding your signal, your authentic voice, requires creating space amidst the constant barrage of distractions.

• Signal represents your truth while noise is everything that distracts you from it
• When noise is high, your signal gets buried, making it impossible to hear even when it's screaming at you
• Clarity often appears in unexpected "weird" moments when you're not performing but simply being
• The "Delay the Binge" concept encourages pausing before reacting to hear your signal clearly
• "Plus One Theory" helps you build momentum once you've identified your signal
• Harvard research shows our minds wander 47% of the time, half our lives on autopilot
• Even celebrities like Oprah, Matthew McConaughey and Taylor Swift prioritize quiet time
• Five practical ways to improve your signal-to-noise ratio: create signal time, reduce input, question commitments, track unusual moments, and apply the pause
• You don't need to eliminate all noise, just turn down the volume enough to hear yourself

Sign up for a free discovery call for Delay the Binge at PamDwyerSpeaker.com. We'll turn down the noise, dial in your signal, and help you live with high-definition clarity.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17672833 Sun, 17 Aug 2025 05:00:00 -0500 592 1 36 full false Episode 35: Burp the Alphabet, Pass the Caviar Episode 35: Burp the Alphabet, Pass the Caviar Personal growth doesn't have to be perfect—it just needs to be honest. Pam shares the humorous and poignant story of her two vastly different weddings as evidence of her transformation and personal journey.

• Running away at 15 with a boy who became her first husband, living paycheck-to-paycheck and making questionable financial decisions
• Getting married for tax breaks and having a simple courthouse wedding followed by cake at mom's house
• Becoming a single mother after being sent back to Texas on a bus with her young son
• Meeting Tim, her husband of 30 years, and navigating the clash between his high-society background and her country roots
• Having an elegant winter wedding where the cultural differences between families were painfully apparent
• Understanding that shame makes us believe lies about ourselves and recreate chaos because it feels familiar
• Reconnecting with yourself by writing thoughts before bed, taking phoneless walks, speaking truth aloud, and creating quiet time
• Learning that growth doesn't erase your past but shows what it prepared you for
• Discovering that belonging comes from bringing your full authentic self, not from fitting in

Sign up for my email list at PamDwyerSpeaker.com to stay updated on my upcoming book, "Delay the Binge." Big things are coming, and I want you to be part of it!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Personal growth doesn't have to be perfect—it just needs to be honest. Pam shares the humorous and poignant story of her two vastly different weddings as evidence of her transformation and personal journey.

• Running away at 15 with a boy who became her first husband, living paycheck-to-paycheck and making questionable financial decisions
• Getting married for tax breaks and having a simple courthouse wedding followed by cake at mom's house
• Becoming a single mother after being sent back to Texas on a bus with her young son
• Meeting Tim, her husband of 30 years, and navigating the clash between his high-society background and her country roots
• Having an elegant winter wedding where the cultural differences between families were painfully apparent
• Understanding that shame makes us believe lies about ourselves and recreate chaos because it feels familiar
• Reconnecting with yourself by writing thoughts before bed, taking phoneless walks, speaking truth aloud, and creating quiet time
• Learning that growth doesn't erase your past but shows what it prepared you for
• Discovering that belonging comes from bringing your full authentic self, not from fitting in

Sign up for my email list at PamDwyerSpeaker.com to stay updated on my upcoming book, "Delay the Binge." Big things are coming, and I want you to be part of it!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17638267 Sun, 10 Aug 2025 05:00:00 -0500 587 1 35 full false Episode 34: Breaking the Binge Cycle: How One Pause Changes Everything Episode 34: Breaking the Binge Cycle: How One Pause Changes Everything The truth about binging isn't about willpower or discipline but understanding the pain beneath the pattern and learning to pause before acting on urges.

• The Plus One Theory is about finishing stronger than you started
• Binge behaviors aren't weakness – they're pain responses
• The power is in the pause – delaying rather than fighting the binge
• Five steps of Delay the Binge: pause, support, structure, insight, and helping others
• Maintenance requires devotion, not just discipline
• Simple tools like the two-column journal help identify triggers
• Setting a 60-second timer can interrupt the binge cycle
• True healing comes from asking "why the pain" not "why the binge"

Join me for an upcoming Seger Circle support group on Tuesday, August 5th from 6-7 PM Central Time. Get the Zoom link by joining my email list at PamDwyerSpeaker.com and follow me on social media at @PamDwyerSpeaker


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The truth about binging isn't about willpower or discipline but understanding the pain beneath the pattern and learning to pause before acting on urges.

• The Plus One Theory is about finishing stronger than you started
• Binge behaviors aren't weakness – they're pain responses
• The power is in the pause – delaying rather than fighting the binge
• Five steps of Delay the Binge: pause, support, structure, insight, and helping others
• Maintenance requires devotion, not just discipline
• Simple tools like the two-column journal help identify triggers
• Setting a 60-second timer can interrupt the binge cycle
• True healing comes from asking "why the pain" not "why the binge"

Join me for an upcoming Seger Circle support group on Tuesday, August 5th from 6-7 PM Central Time. Get the Zoom link by joining my email list at PamDwyerSpeaker.com and follow me on social media at @PamDwyerSpeaker


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17602740 Sun, 03 Aug 2025 05:00:00 -0500 825 1 34 full false Episode 33: When You're Doing Everything Right and Nothing's Working Yet Episode 33: When You're Doing Everything Right and Nothing's Working Yet After a year of pursuing my dream with seemingly no traction, I've discovered I'm not broken but simply navigating the difficult middle phase of success. This episode reveals the truth about what happens between starting a dream and achieving breakthrough – that messy, confusing middle where real growth happens unseen.

• Enrolled in a speaker academy and invested in my dream without proof it would pay off
• Published my first book but learned that good content requires equally good marketing
• Launched a crowdfunding campaign for my second book that didn't reach its goal
• Started this podcast as a way to speak even when no one was inviting me to stages
• Returned to storytelling and finally began building a responsive community
• Received an unexpected LinkedIn message from a marketing agency that saw potential in what I was building
• Integrated my existing philosophy into a cohesive brand called "Delay the Binge"
• Learned that changing direction doesn't mean starting over but refining what works

Right now, I'm looking for one brave soul to join my Delay the Binge program for free coaching in exchange for recording the experience. If that's you, fill out the form here in the show notes. Your transformation may not feel inspiring yet because you're still in it – the middle isn't where you break, it's where you build.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> After a year of pursuing my dream with seemingly no traction, I've discovered I'm not broken but simply navigating the difficult middle phase of success. This episode reveals the truth about what happens between starting a dream and achieving breakthrough – that messy, confusing middle where real growth happens unseen.

• Enrolled in a speaker academy and invested in my dream without proof it would pay off
• Published my first book but learned that good content requires equally good marketing
• Launched a crowdfunding campaign for my second book that didn't reach its goal
• Started this podcast as a way to speak even when no one was inviting me to stages
• Returned to storytelling and finally began building a responsive community
• Received an unexpected LinkedIn message from a marketing agency that saw potential in what I was building
• Integrated my existing philosophy into a cohesive brand called "Delay the Binge"
• Learned that changing direction doesn't mean starting over but refining what works

Right now, I'm looking for one brave soul to join my Delay the Binge program for free coaching in exchange for recording the experience. If that's you, fill out the form here in the show notes. Your transformation may not feel inspiring yet because you're still in it – the middle isn't where you break, it's where you build.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17554040 Sun, 27 Jul 2025 05:00:00 -0500 695 1 33 full false Episode 32: The Art of Meaningful Conversation with Robert Plank! Episode 32: The Art of Meaningful Conversation with Robert Plank! Robert Plank shares how podcasting transforms from mere content creation to a powerful relationship-building tool when approached with authenticity and purpose. His experience with over 1,400 episodes demonstrates that meaningful conversations create lasting connections that benefit everyone involved.

• Start where you are with the equipment you have, content quality matters more than production value
• Avoid stockpiling episodes as it creates "productive procrastination" that eventually becomes self-sabotage
• Focus on the 20/80 principle: spend 20% creating content and 80% marketing it
• Use conversations to build relationships with guests through regular follow-up and promotion
• Embrace imperfect action rather than seeking perfection before publishing
• Utilize AI tools like ChatGPT to repurpose podcast content across multiple platforms
• Build your podcast with long-term relationship cultivation in mind, not just content creation
• Challenge yourself regularly to avoid boredom and keep improving your podcast
• Consider outsourcing technical aspects so you can focus on the relationships and conversations

If you're interested in having a team handle the technical aspects of your podcasting, check out Robert's Done For You Podcasting service at dfypodcast.com or listen to his podcast at marketeroftheday.com.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Robert Plank shares how podcasting transforms from mere content creation to a powerful relationship-building tool when approached with authenticity and purpose. His experience with over 1,400 episodes demonstrates that meaningful conversations create lasting connections that benefit everyone involved.

• Start where you are with the equipment you have, content quality matters more than production value
• Avoid stockpiling episodes as it creates "productive procrastination" that eventually becomes self-sabotage
• Focus on the 20/80 principle: spend 20% creating content and 80% marketing it
• Use conversations to build relationships with guests through regular follow-up and promotion
• Embrace imperfect action rather than seeking perfection before publishing
• Utilize AI tools like ChatGPT to repurpose podcast content across multiple platforms
• Build your podcast with long-term relationship cultivation in mind, not just content creation
• Challenge yourself regularly to avoid boredom and keep improving your podcast
• Consider outsourcing technical aspects so you can focus on the relationships and conversations

If you're interested in having a team handle the technical aspects of your podcasting, check out Robert's Done For You Podcasting service at dfypodcast.com or listen to his podcast at marketeroftheday.com.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17491024 Sun, 20 Jul 2025 04:00:00 -0500 3355 1 32 full false Robert Plank Pam Dwyer Episode 31: The Sacred Space Between Breaking and Becoming Episode 31: The Sacred Space Between Breaking and Becoming Ever had your entire world collapse in a single day? That's exactly what happened when my thriving digital marketing business imploded after a misunderstanding led to every client canceling their contract simultaneously. The fallout was devastating, no revenue, unable to make payroll, damaged family relationships with my investor, and a complete loss of confidence in my abilities as an entrepreneur.

This raw, vulnerable episode takes you through my journey from spectacular failure to quiet resilience. I share how escaping into youth ministry gave me space to heal, and how it took nearly a decade to recover financially from what felt like career suicide. But what seemed like an ending was actually the beginning of something more aligned and purposeful.

The real transformation came when I learned to sit in what I call "frustration tolerance", that uncomfortable space between breakdown and breakthrough where our most important learning happens. This concept has become central to my new brand and message, "Delay the Binge," which explores how a simple pause before any automatic behavior (whether overeating, overworking, or doom-scrolling) creates space for awareness and choice. That pause is where your power lives.

Whether you're facing career setbacks, relationship challenges, or personal habits that no longer serve you, this episode offers a framework for turning pain into purpose. You're not alone in your messy middle, you're exactly where your next chapter begins. Remember, you don't have to be perfect. You just need to pause, breathe, and take your next plus one step toward reclaiming your story. Next week, I'll be interviewing podcasting veteran Robert Plank about consistency, resilience, and turning your message into movement.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Ever had your entire world collapse in a single day? That's exactly what happened when my thriving digital marketing business imploded after a misunderstanding led to every client canceling their contract simultaneously. The fallout was devastating, no revenue, unable to make payroll, damaged family relationships with my investor, and a complete loss of confidence in my abilities as an entrepreneur.

This raw, vulnerable episode takes you through my journey from spectacular failure to quiet resilience. I share how escaping into youth ministry gave me space to heal, and how it took nearly a decade to recover financially from what felt like career suicide. But what seemed like an ending was actually the beginning of something more aligned and purposeful.

The real transformation came when I learned to sit in what I call "frustration tolerance", that uncomfortable space between breakdown and breakthrough where our most important learning happens. This concept has become central to my new brand and message, "Delay the Binge," which explores how a simple pause before any automatic behavior (whether overeating, overworking, or doom-scrolling) creates space for awareness and choice. That pause is where your power lives.

Whether you're facing career setbacks, relationship challenges, or personal habits that no longer serve you, this episode offers a framework for turning pain into purpose. You're not alone in your messy middle, you're exactly where your next chapter begins. Remember, you don't have to be perfect. You just need to pause, breathe, and take your next plus one step toward reclaiming your story. Next week, I'll be interviewing podcasting veteran Robert Plank about consistency, resilience, and turning your message into movement.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17478054 Sun, 13 Jul 2025 04:00:00 -0500 651 1 31 full false Episode 30: From Idea to Bookshelf: The Tech Secrets You Need to Know Episode 30: From Idea to Bookshelf: The Tech Secrets You Need to Know We wrap up our three-part series on becoming an author by focusing on the essential tools and technologies that can make your writing journey more efficient and effective. Packed with practical recommendations from recording software to email marketing solutions, this episode gives you the exact tech stack you need to succeed.

• Author Media podcast (authormedia.com) - Longest-running book marketing podcast hosted by Thomas Umstott Jr
• Hindenburg Pro - Professional audio recording software ideal for audiobooks and podcasts
• Filmora 14 - User-friendly video editing tool for creating promotional content
• Buzzsprout - Podcast hosting platform with AI-powered features for distribution
• KingSumo - Platform for running book giveaways to grow your email list
• WordPress - Recommended website platform with extensive plugin options
• KIT - Email system for building and managing your author community
• Genius Link - Creates universal smart links that work across all book selling platforms
Join my email list for updates on my upcoming book, "The Plus One Theory," plus early access for pre-orders. While you're there, check out the Book of the Month giveaway and catch up on the Piney Woods short stories. 
Order "From the Piney Woods" today!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We wrap up our three-part series on becoming an author by focusing on the essential tools and technologies that can make your writing journey more efficient and effective. Packed with practical recommendations from recording software to email marketing solutions, this episode gives you the exact tech stack you need to succeed.

• Author Media podcast (authormedia.com) - Longest-running book marketing podcast hosted by Thomas Umstott Jr
• Hindenburg Pro - Professional audio recording software ideal for audiobooks and podcasts
• Filmora 14 - User-friendly video editing tool for creating promotional content
• Buzzsprout - Podcast hosting platform with AI-powered features for distribution
• KingSumo - Platform for running book giveaways to grow your email list
• WordPress - Recommended website platform with extensive plugin options
• KIT - Email system for building and managing your author community
• Genius Link - Creates universal smart links that work across all book selling platforms
Join my email list for updates on my upcoming book, "The Plus One Theory," plus early access for pre-orders. While you're there, check out the Book of the Month giveaway and catch up on the Piney Woods short stories. 
Order "From the Piney Woods" today!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17446106 Sun, 06 Jul 2025 03:00:00 -0500 1284 1 30 full false Episode 29: Everyone has a story that can change lives, including yours. Episode 29: Everyone has a story that can change lives, including yours. We explore the transformative power of storytelling and how writing about our most painful experiences can lead to profound healing, both for ourselves and others. Your unique perspective and voice matter, even if your story isn't polished or perfect.

• Start your author journey with journal notes and voice recordings
• Visualize painful memories as scenes from a movie to recall details
• Share your story through social media posts, conversations, and networking events
• Focus on momentum rather than perfection—write one scene daily without editing
• Embrace vulnerability as strength—people connect with your scars, not your perfection
• Your struggles give you purpose and unique abilities to help others
• Writing leads to unexpected opportunities in speaking, podcasting, and coaching
• Small acts of kindness create ripple effects of positive change

Support the Plus One Theory podcast by sharing episodes with friends, donating to the book campaign at PamDwyerSpeaker.com, or joining the Seeger Circle Support Group on Tuesday, July 1st at 6pm Central to hear part two of my talk on motivation for weight loss surgery.

As promised, here's the link for my bestselling book,
"From the Piney Woods"!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore the transformative power of storytelling and how writing about our most painful experiences can lead to profound healing, both for ourselves and others. Your unique perspective and voice matter, even if your story isn't polished or perfect.

• Start your author journey with journal notes and voice recordings
• Visualize painful memories as scenes from a movie to recall details
• Share your story through social media posts, conversations, and networking events
• Focus on momentum rather than perfection—write one scene daily without editing
• Embrace vulnerability as strength—people connect with your scars, not your perfection
• Your struggles give you purpose and unique abilities to help others
• Writing leads to unexpected opportunities in speaking, podcasting, and coaching
• Small acts of kindness create ripple effects of positive change

Support the Plus One Theory podcast by sharing episodes with friends, donating to the book campaign at PamDwyerSpeaker.com, or joining the Seeger Circle Support Group on Tuesday, July 1st at 6pm Central to hear part two of my talk on motivation for weight loss surgery.

As promised, here's the link for my bestselling book,
"From the Piney Woods"!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17410290 Sun, 29 Jun 2025 02:00:00 -0500 1072 1 29 full false Episode 28: Unleashing Your Story: A Journey from Pain to Purpose Episode 28: Unleashing Your Story: A Journey from Pain to Purpose I'm launching a new series for aspiring authors to guide you through the messy, meaningful, and magical journey of telling your story. My own path to authorship began in a therapist's office and evolved through personal healing, publishing mishaps, and unexpected connections that transformed my book and purpose.

• Started writing from therapy journal entries that made my therapist laugh and cry
• Hit wall of imposter syndrome while writing about traumatic experiences
• Waited until after my mother passed to publish, balancing truth with compassion
• First self-published on Amazon with no professional help—and it showed
• Met a publicist on anniversary cruise who connected me with editor and publisher
• Discovered many readers related to my story, proving I wasn't alone
• Created the Plus One Theory from this journey of healing and helping others
• Advice for writers: expect imposter syndrome, be gentle with yourself, find support
• Your past doesn't define you; it prepares you for purpose

Check out the crowdfunding campaign for the Plus One Theory book at PamDwyer.com or PamDwyerspeaker.com. Even $5 or $10 helps, and there are amazing reward tiers perfect for individuals, teams, and aspiring authors.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> I'm launching a new series for aspiring authors to guide you through the messy, meaningful, and magical journey of telling your story. My own path to authorship began in a therapist's office and evolved through personal healing, publishing mishaps, and unexpected connections that transformed my book and purpose.

• Started writing from therapy journal entries that made my therapist laugh and cry
• Hit wall of imposter syndrome while writing about traumatic experiences
• Waited until after my mother passed to publish, balancing truth with compassion
• First self-published on Amazon with no professional help—and it showed
• Met a publicist on anniversary cruise who connected me with editor and publisher
• Discovered many readers related to my story, proving I wasn't alone
• Created the Plus One Theory from this journey of healing and helping others
• Advice for writers: expect imposter syndrome, be gentle with yourself, find support
• Your past doesn't define you; it prepares you for purpose

Check out the crowdfunding campaign for the Plus One Theory book at PamDwyer.com or PamDwyerspeaker.com. Even $5 or $10 helps, and there are amazing reward tiers perfect for individuals, teams, and aspiring authors.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17377453 Sun, 22 Jun 2025 14:00:00 -0500 485 1 28 full false Episode 27: Mastering Maintenance: The Final M in Weight Management Episode 27: Mastering Maintenance: The Final M in Weight Management We've reached the final M in our 3M Weight Management Success series, focusing on maintenance, the critical but often overlooked element that holds everything together after establishing mindset and motivation.

• Starting is exciting, finishing is strong, but maintaining is wisdom
• Maintenance feels harder than starting because it requires intention rather than adrenaline
• The Plus One Theory helps reconnect with maintenance habits, make one intentional choice that nudges you back into alignment
• Weekend challenges require shifting from 100% perfection mentality to focusing on quickly returning to routine
• Surrounding yourself with supportive people who celebrate your consistency is crucial for maintenance success
• Consider a new order: mindset → maintenance → motivation, where sustainable motivation emerges after establishing consistent maintenance habits
• Practical Plus One maintenance strategies include visible habit tracking, prepping double portions, setting a daily 10-minute reset timer, and regularly reviewing your "why"
• Maintenance isn't about changing who you are—it's about remembering and improving the best parts of you

Join my crowdfunding campaign for my upcoming book "The Plus One Theory" at pamdwyer.com or pamdwyerspeaker.com, and sign up for my email list to stay updated.

As promised, here is two links to meal prep containers I use!  

Amazon

Bariatric Pal Store


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We've reached the final M in our 3M Weight Management Success series, focusing on maintenance, the critical but often overlooked element that holds everything together after establishing mindset and motivation.

• Starting is exciting, finishing is strong, but maintaining is wisdom
• Maintenance feels harder than starting because it requires intention rather than adrenaline
• The Plus One Theory helps reconnect with maintenance habits, make one intentional choice that nudges you back into alignment
• Weekend challenges require shifting from 100% perfection mentality to focusing on quickly returning to routine
• Surrounding yourself with supportive people who celebrate your consistency is crucial for maintenance success
• Consider a new order: mindset → maintenance → motivation, where sustainable motivation emerges after establishing consistent maintenance habits
• Practical Plus One maintenance strategies include visible habit tracking, prepping double portions, setting a daily 10-minute reset timer, and regularly reviewing your "why"
• Maintenance isn't about changing who you are—it's about remembering and improving the best parts of you

Join my crowdfunding campaign for my upcoming book "The Plus One Theory" at pamdwyer.com or pamdwyerspeaker.com, and sign up for my email list to stay updated.

As promised, here is two links to meal prep containers I use!  

Amazon

Bariatric Pal Store


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17338551 Sun, 15 Jun 2025 07:00:00 -0500 626 ThePlusOneTheory, FindingBalance, PodcastEpisode, Burnout, WorkLifeBalance, MentalHealth, StressManagement, PersonalGrowth, MindsetShift, SelfCare, PodcastLife 1 27 full false Episode 26: Finding Motivation Through Courage: The Second M of Weight Loss Episode 26: Finding Motivation Through Courage: The Second M of Weight Loss Motivation doesn't come before action; it follows it. Courage is what gets you started, and only after you begin taking action does motivation actually show up to help keep you going.

• Courage is the first essential component of change, not motivation
• The lower brain doesn't control speech, so saying intentions out loud activates the higher brain
• Formula to remember: Courage + Action = Motivation
• Stacking small wins creates momentum that builds natural motivation
• Not everyone will support your health journey, and that's okay
• Creating rituals and systems makes healthy choices easier
• Meal prep isn't just about food—it's about building legacy and teaching self-care

Pre-order my new book, The Plus One Theory, and its companion workbook through my crowdfunding campaign. Even $5 helps and we have amazing rewards for work teams, wellness groups and individuals. Visit PamDwyerSpeaker.com for more information and join me for part two of our 3M series on July 7th.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Motivation doesn't come before action; it follows it. Courage is what gets you started, and only after you begin taking action does motivation actually show up to help keep you going.

• Courage is the first essential component of change, not motivation
• The lower brain doesn't control speech, so saying intentions out loud activates the higher brain
• Formula to remember: Courage + Action = Motivation
• Stacking small wins creates momentum that builds natural motivation
• Not everyone will support your health journey, and that's okay
• Creating rituals and systems makes healthy choices easier
• Meal prep isn't just about food—it's about building legacy and teaching self-care

Pre-order my new book, The Plus One Theory, and its companion workbook through my crowdfunding campaign. Even $5 helps and we have amazing rewards for work teams, wellness groups and individuals. Visit PamDwyerSpeaker.com for more information and join me for part two of our 3M series on July 7th.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17289778 Sun, 08 Jun 2025 07:00:00 -0500 768 1 26 full false Episode 25: Mindset First, Weight Loss Second: A Bariatric Journey Episode 25: Mindset First, Weight Loss Second: A Bariatric Journey Weight loss requires more than physical changes, it demands a mental shift that starts in your head and continues with small steps toward sustainable health.

• The Plus One Theory focuses on adding one more positive choice, step, or belief to finish stronger than you started
• Weight loss requires more than surgery, medication, or coaching, it needs mindset transformation
• At nearly 300 pounds, my health deteriorated with migraines, infections, and high blood pressure
• Bariatric surgery became my tool, not my solution, after nearly dying from surgical complications
• The bariatric lifestyle requires strict portion control, hydration, protein intake, and supplement regimens
• Obesity is a disease, not a character flaw or simple choice
• Small mindset shifts work better than any diet plan for sustainable weight management
• Practical strategies include pre-portioning snacks, packing half restaurant meals before eating, and food journaling
• Overcoming shame is essential, you are not defined by your regain or slip-ups
• Support the Plus One Theory book and workbook through our crowdfunding campaign at this link!

Join me at the Seger Circle support group hosted by Seger MD Wellness and Weight Management on June 2nd at 6:30 for more on the three M's of bariatric success (Mindset, Motivation, Maintenance)

 Zoom link

An Inspiring Evening with Pam Dwyer
When: 6/2/25 6:30pm CST
Where: Virtual

Topic: "Mindset of Weight Loss - It Starts in Your Head"

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Weight loss requires more than physical changes, it demands a mental shift that starts in your head and continues with small steps toward sustainable health.

• The Plus One Theory focuses on adding one more positive choice, step, or belief to finish stronger than you started
• Weight loss requires more than surgery, medication, or coaching, it needs mindset transformation
• At nearly 300 pounds, my health deteriorated with migraines, infections, and high blood pressure
• Bariatric surgery became my tool, not my solution, after nearly dying from surgical complications
• The bariatric lifestyle requires strict portion control, hydration, protein intake, and supplement regimens
• Obesity is a disease, not a character flaw or simple choice
• Small mindset shifts work better than any diet plan for sustainable weight management
• Practical strategies include pre-portioning snacks, packing half restaurant meals before eating, and food journaling
• Overcoming shame is essential, you are not defined by your regain or slip-ups
• Support the Plus One Theory book and workbook through our crowdfunding campaign at this link!

Join me at the Seger Circle support group hosted by Seger MD Wellness and Weight Management on June 2nd at 6:30 for more on the three M's of bariatric success (Mindset, Motivation, Maintenance)

 Zoom link

An Inspiring Evening with Pam Dwyer
When: 6/2/25 6:30pm CST
Where: Virtual

Topic: "Mindset of Weight Loss - It Starts in Your Head"

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17253627 Sun, 01 Jun 2025 07:00:00 -0500 847 1 25 full false Episode 24: Breaking Through: The Healing Power of Massage Therapy Episode 24: Breaking Through: The Healing Power of Massage Therapy Massage therapist Renee shares his journey from pharmacy tech to master therapist and reveals how therapeutic touch can unlock both physical and emotional healing. This conversation explores the science of fascia, the mind-body connection, and practical approaches to incorporating massage therapy into your wellness routine.

• Finding passion through massage therapy after a childhood of receiving healing touch from his grandmother
• Developing technical skills through extensive education including over 1,000 hours of formal training
• Creating safe spaces where clients feel empowered to speak up about their bodies
• Understanding fascia as the connective tissue that holds our body together like an orange peel
• Witnessing emotional releases that instantly dissolve physical tension
• Preparing the body before surgery and supporting healing afterward through therapeutic massage
• Recommending monthly massage sessions as preventative care rather than crisis intervention
• Assigning "homework" between sessions like targeted stretches that take only 5-10 minutes daily
• Practicing self-care through receiving regular massage, counseling, physical therapy and proper nutrition
• Finding the right massage therapist who listens deeply and creates a nurturing environment

If you are interested in Oak Haven Massage, give them a call at (210) 492-0440 or visit them online to see all their locations to find the one closest to you!  https://oakhavenmassage.com/


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Massage therapist Renee shares his journey from pharmacy tech to master therapist and reveals how therapeutic touch can unlock both physical and emotional healing. This conversation explores the science of fascia, the mind-body connection, and practical approaches to incorporating massage therapy into your wellness routine.

• Finding passion through massage therapy after a childhood of receiving healing touch from his grandmother
• Developing technical skills through extensive education including over 1,000 hours of formal training
• Creating safe spaces where clients feel empowered to speak up about their bodies
• Understanding fascia as the connective tissue that holds our body together like an orange peel
• Witnessing emotional releases that instantly dissolve physical tension
• Preparing the body before surgery and supporting healing afterward through therapeutic massage
• Recommending monthly massage sessions as preventative care rather than crisis intervention
• Assigning "homework" between sessions like targeted stretches that take only 5-10 minutes daily
• Practicing self-care through receiving regular massage, counseling, physical therapy and proper nutrition
• Finding the right massage therapist who listens deeply and creates a nurturing environment

If you are interested in Oak Haven Massage, give them a call at (210) 492-0440 or visit them online to see all their locations to find the one closest to you!  https://oakhavenmassage.com/


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17217076 Sun, 25 May 2025 07:00:00 -0500 3065 1 24 full false Episode 23: The Humility Discipline: How Ego Clouds Leadership and Health Episode 23: The Humility Discipline: How Ego Clouds Leadership and Health The Plus One Theory centers on the idea that there's always one more intentional step we can take when we think we've reached our limits, creating real change without burnout. May's episodes focus on health and well-being across all dimensions as we explore Mental Health Awareness Month.

• Leading without ego requires recognizing that humility is strength, not weakness
• Ego-driven leadership leads to burnout, comparison, and disconnection
• Ask yourself: "Am I trying to prove something or am I trying to build something?"
• Humility isn't thinking less of yourself – it's thinking of yourself less often
• Four practical steps to practice humility: pause before reacting, ask questions instead of making statements, admit when you're wrong, and celebrate others loudly
• My personal health journey demonstrates how ego can interfere with finding solutions
• This week's challenge: Pick one moment to practice stepping aside and letting someone else lead

Head to PamDwyer.com or PamDwyerSpeaker.com to support the crowdfunding campaign for the Plus One Theory book and workbook, with reward tiers starting at $10. Sign up for my email list to stay connected with upcoming events and resources.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The Plus One Theory centers on the idea that there's always one more intentional step we can take when we think we've reached our limits, creating real change without burnout. May's episodes focus on health and well-being across all dimensions as we explore Mental Health Awareness Month.

• Leading without ego requires recognizing that humility is strength, not weakness
• Ego-driven leadership leads to burnout, comparison, and disconnection
• Ask yourself: "Am I trying to prove something or am I trying to build something?"
• Humility isn't thinking less of yourself – it's thinking of yourself less often
• Four practical steps to practice humility: pause before reacting, ask questions instead of making statements, admit when you're wrong, and celebrate others loudly
• My personal health journey demonstrates how ego can interfere with finding solutions
• This week's challenge: Pick one moment to practice stepping aside and letting someone else lead

Head to PamDwyer.com or PamDwyerSpeaker.com to support the crowdfunding campaign for the Plus One Theory book and workbook, with reward tiers starting at $10. Sign up for my email list to stay connected with upcoming events and resources.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17171961 Sun, 18 May 2025 07:00:00 -0500 869 1 23 full false Episode 22: The Mile That Changed Everything Episode 22: The Mile That Changed Everything Pam Dwyer introduces the Plus One Theory, a philosophy centered on taking one more step forward regardless of life circumstances to create meaningful transformation over time.

• The Plus One Theory originated from Pam's childhood experience running a timed mile despite malnourishment and poverty
• During the challenging run, Pam discovered inner strength by channeling past pain into determination
• This approach became central to Pam's parenting style—expecting effort and resilience rather than perfection
• Storytelling creates powerful connections, allowing others to reflect on their own journeys
• The Plus One Theory isn't about doing more for more's sake, but about intentional small actions
• Pam is currently writing a book about the Plus One Theory featuring real stories of overcoming adversity
• Future podcast episodes will focus on applying the theory to health and wellness with expert guests
• Sustainable progress matters more than perfection when building healthy habits

Share your "plus one" story for possible inclusion in the upcoming book by visiting PamDwyerSpeaker.com. Enter the book giveaway for "She: Share, Heal, Empower" and support the crowdfunding campaign for the Plus One Theory book and workbook through links on the website or social media.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer introduces the Plus One Theory, a philosophy centered on taking one more step forward regardless of life circumstances to create meaningful transformation over time.

• The Plus One Theory originated from Pam's childhood experience running a timed mile despite malnourishment and poverty
• During the challenging run, Pam discovered inner strength by channeling past pain into determination
• This approach became central to Pam's parenting style—expecting effort and resilience rather than perfection
• Storytelling creates powerful connections, allowing others to reflect on their own journeys
• The Plus One Theory isn't about doing more for more's sake, but about intentional small actions
• Pam is currently writing a book about the Plus One Theory featuring real stories of overcoming adversity
• Future podcast episodes will focus on applying the theory to health and wellness with expert guests
• Sustainable progress matters more than perfection when building healthy habits

Share your "plus one" story for possible inclusion in the upcoming book by visiting PamDwyerSpeaker.com. Enter the book giveaway for "She: Share, Heal, Empower" and support the crowdfunding campaign for the Plus One Theory book and workbook through links on the website or social media.


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This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
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PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
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Pam Dwyer | Speaking, Books & More
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Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17132859 Sun, 11 May 2025 06:00:00 -0500 611 1 22 full false Episode 21: Your Truth is the Filter That Shows Who Really Loves You Episode 21: Your Truth is the Filter That Shows Who Really Loves You Speaking your truth is the foundation of who you are, especially when you've spent years trying to be what everyone else wants you to be. Being authentic filters out people who don't truly love you while attracting those who appreciate you for who you really are.

• Growing up performing to be accepted is exhausting and disconnects you from your true self
• When you stop performing, some people will leave, revealing they didn't love the real you
• Rejection teaches us that people who truly love you stay even through disagreements
• My five-year-old granddaughter's experience with rejection reminded me to find people who value you
• The Plus One Theory encourages taking one small step toward authenticity each day
• Stop pouring energy into people who don't show up and start asking where you can be more yourself

Join our book giveaway for May featuring "S.H.E. Share, Heal, Empower" by Shannon Hogan Cohen - head to PamDwyerspeaker.com and click the book giveaway link to enter. Share with friends for extra entries!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Speaking your truth is the foundation of who you are, especially when you've spent years trying to be what everyone else wants you to be. Being authentic filters out people who don't truly love you while attracting those who appreciate you for who you really are.

• Growing up performing to be accepted is exhausting and disconnects you from your true self
• When you stop performing, some people will leave, revealing they didn't love the real you
• Rejection teaches us that people who truly love you stay even through disagreements
• My five-year-old granddaughter's experience with rejection reminded me to find people who value you
• The Plus One Theory encourages taking one small step toward authenticity each day
• Stop pouring energy into people who don't show up and start asking where you can be more yourself

Join our book giveaway for May featuring "S.H.E. Share, Heal, Empower" by Shannon Hogan Cohen - head to PamDwyerspeaker.com and click the book giveaway link to enter. Share with friends for extra entries!


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17101780 Mon, 05 May 2025 10:00:00 -0500 639 1 21 full false Episode 20: When One Connection Matters More Than a Hundred Sales Episode 20: When One Connection Matters More Than a Hundred Sales A powerful hotel encounter reminds Pam that success isn't measured in book sales but in meaningful connections. When a hotel employee named Tyra wondered how Pam maintained joy despite past hardships, it became the highlight of her trip—far outweighing the modest sales at the Texas Country Reporter Festival.

• The Plus One Theory focuses on taking small, intentional steps beyond your perceived limits
• Sometimes success isn't measured by sales or followers but by one meaningful connection
• Sharing your story matters because it can be someone else's survival guide
• Sympathy gives you care, but belief gives you energy and purpose
• Even at 58, Pam realized she should have been sharing her story all along
• Journaling heals and could be the beginning of a book that helps others

Hop over to PamDwyerSpeaker.com to sign up for my newsletter, get book announcements, and grab incredible monthly giveaways. Share this episode with someone who needs a reminder that they are enough exactly as they are.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> A powerful hotel encounter reminds Pam that success isn't measured in book sales but in meaningful connections. When a hotel employee named Tyra wondered how Pam maintained joy despite past hardships, it became the highlight of her trip—far outweighing the modest sales at the Texas Country Reporter Festival.

• The Plus One Theory focuses on taking small, intentional steps beyond your perceived limits
• Sometimes success isn't measured by sales or followers but by one meaningful connection
• Sharing your story matters because it can be someone else's survival guide
• Sympathy gives you care, but belief gives you energy and purpose
• Even at 58, Pam realized she should have been sharing her story all along
• Journaling heals and could be the beginning of a book that helps others

Hop over to PamDwyerSpeaker.com to sign up for my newsletter, get book announcements, and grab incredible monthly giveaways. Share this episode with someone who needs a reminder that they are enough exactly as they are.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-17058988 Mon, 28 Apr 2025 14:00:00 -0500 495 1 20 full false Episode 19: Misalignment, Not Rejection Episode 19: Misalignment, Not Rejection We explore what happens when those around us don't understand our passion or goals, and why this isn't rejection but simply misalignment. Rather than draining our energy trying to convince others to see our vision, we can focus on those who are already listening and growing alongside us.

• Not everyone will see your vision, and that's okay – it's misalignment, not rejection
• Focus your energy on who's listening rather than those who don't understand
• The story of the broken ceramic bowl and the young man who crushed his pieces into dust
• How even what feels like complete brokenness can become soil for new growth
• The value of reframing "wasted time" as investments in wisdom
• Redirect your limited daily energy toward purpose rather than seeking approval

If you have a story where a small step, a tiny choice, or a "plus one" moment helped shift something big in your life, submit it through my website, pamdwyer.com on the contact page. We'll honor your story whether it's published with your name or anonymously.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> We explore what happens when those around us don't understand our passion or goals, and why this isn't rejection but simply misalignment. Rather than draining our energy trying to convince others to see our vision, we can focus on those who are already listening and growing alongside us.

• Not everyone will see your vision, and that's okay – it's misalignment, not rejection
• Focus your energy on who's listening rather than those who don't understand
• The story of the broken ceramic bowl and the young man who crushed his pieces into dust
• How even what feels like complete brokenness can become soil for new growth
• The value of reframing "wasted time" as investments in wisdom
• Redirect your limited daily energy toward purpose rather than seeking approval

If you have a story where a small step, a tiny choice, or a "plus one" moment helped shift something big in your life, submit it through my website, pamdwyer.com on the contact page. We'll honor your story whether it's published with your name or anonymously.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16997618 Sun, 20 Apr 2025 07:00:00 -0500 759 1 19 full false Episode 18: Embracing Your Story: The Power of Plus One Episode 18: Embracing Your Story: The Power of Plus One The Plus One Theory podcast explores how taking one additional step, one more act of kindness, patience, or strength, creates powerful change over time despite life's challenges and unfairness.

• Everyone carries stories of heartbreak, healing, and survival that are worth sharing
• Writing and sharing authentic stories can inspire others and create meaningful connections
• Shame keeps us stuck, healing comes from naming our pain and taking action
• Implement the Plus One Theory through journaling, therapy, speaking up, and self-forgiveness
• Burnout often comes from putting energy into the wrong things rather than doing too much
• Focus energy on building what matters, healing what hurts, and loving who shows up
• Stories don't need perfect endings, they need authenticity and vulnerability
• The Plus One challenge: take one step toward reclaiming energy and offer grace to yourself

Join our monthly book giveaway and Chapter Chatter Book Club at PamDwyerSpeaker.com, where we feature discussions with the authors themselves.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The Plus One Theory podcast explores how taking one additional step, one more act of kindness, patience, or strength, creates powerful change over time despite life's challenges and unfairness.

• Everyone carries stories of heartbreak, healing, and survival that are worth sharing
• Writing and sharing authentic stories can inspire others and create meaningful connections
• Shame keeps us stuck, healing comes from naming our pain and taking action
• Implement the Plus One Theory through journaling, therapy, speaking up, and self-forgiveness
• Burnout often comes from putting energy into the wrong things rather than doing too much
• Focus energy on building what matters, healing what hurts, and loving who shows up
• Stories don't need perfect endings, they need authenticity and vulnerability
• The Plus One challenge: take one step toward reclaiming energy and offer grace to yourself

Join our monthly book giveaway and Chapter Chatter Book Club at PamDwyerSpeaker.com, where we feature discussions with the authors themselves.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16972035 Sun, 13 Apr 2025 19:00:00 -0500 927 1 18 full false Episode 17: The Hidden Stories Behind Difficult People: Finding Compassion in Chaos Episode 17: The Hidden Stories Behind Difficult People: Finding Compassion in Chaos The Plus One Theory applies powerful perspective shifts to dealing with difficult people by looking beneath surface behaviors to understand hidden pain points and responding with intentional compassion. This episode explores how challenging behaviors often stem from past wounds, and how giving others a voice can transform relationships.

• The Plus One Theory centers on adding one extra step of intentional kindness or effort
• Difficult behaviors often mask deeper issues like past rejection, trauma, or current struggles
• Personal story of a volatile family friend who cut contact without explanation
• Understanding someone's behavior isn't about you helps release unnecessary guilt
• Children (and adults) often act out when they feel voiceless
• Powerful example of grandson's emotional breakthrough after being asked what was really bothering him
• Four-step approach: pause before labeling, hold compassion without enabling toxicity, focus on your response, ask what's behind their reaction
• We've all been "the difficult one" at times in our lives

Share your Plus One Theory stories for my upcoming book by visiting PamDwyer.com and reaching out through the contact page.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The Plus One Theory applies powerful perspective shifts to dealing with difficult people by looking beneath surface behaviors to understand hidden pain points and responding with intentional compassion. This episode explores how challenging behaviors often stem from past wounds, and how giving others a voice can transform relationships.

• The Plus One Theory centers on adding one extra step of intentional kindness or effort
• Difficult behaviors often mask deeper issues like past rejection, trauma, or current struggles
• Personal story of a volatile family friend who cut contact without explanation
• Understanding someone's behavior isn't about you helps release unnecessary guilt
• Children (and adults) often act out when they feel voiceless
• Powerful example of grandson's emotional breakthrough after being asked what was really bothering him
• Four-step approach: pause before labeling, hold compassion without enabling toxicity, focus on your response, ask what's behind their reaction
• We've all been "the difficult one" at times in our lives

Share your Plus One Theory stories for my upcoming book by visiting PamDwyer.com and reaching out through the contact page.


Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16907047 Sun, 06 Apr 2025 06:00:00 -0500 516 1 17 full false Episode 16: Breaking Free From Imposter Syndrome Episode 16: Breaking Free From Imposter Syndrome Have you ever caught yourself putting on a polished, professional voice that doesn't quite match who you really are? That's exactly where I found myself with this podcast—trying to sound "official" instead of authentic. Today's episode marks a turning point as I strip away the facade and speak directly from my heart about the imposter syndrome that affects 70% of us.

Growing up feeling invisible left me with a deep-seated belief that I needed to overcompensate, to give 150% when 100% would be enough. I've carried this pattern through life, constantly trying to prove my worthiness—even when recording this podcast. Through vulnerability and honesty, I share how this tendency to hide behind perfectionism actually disconnects us from the very people we hope to reach.

The Plus One Theory is about making small, intentional steps forward while being kind to yourself along the way. My plus one this week? Showing up as my real, unpolished self. I also share my vision for the upcoming Plus One Theory book, including an invitation for you to potentially share your story. Whether you're battling self-doubt, feeling stuck, or simply tired of wearing a mask, this episode offers permission to embrace your authentic self—because who you truly are is beautiful, worthy, and exactly what the world needs.

For those interested in sharing their stories or connecting further, email me at support@plusonepublishing.com or visit pamedwyer.com to join my community. Remember: your past doesn't define you—it prepares you for the meaningful impact only you can make.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Have you ever caught yourself putting on a polished, professional voice that doesn't quite match who you really are? That's exactly where I found myself with this podcast—trying to sound "official" instead of authentic. Today's episode marks a turning point as I strip away the facade and speak directly from my heart about the imposter syndrome that affects 70% of us.

Growing up feeling invisible left me with a deep-seated belief that I needed to overcompensate, to give 150% when 100% would be enough. I've carried this pattern through life, constantly trying to prove my worthiness—even when recording this podcast. Through vulnerability and honesty, I share how this tendency to hide behind perfectionism actually disconnects us from the very people we hope to reach.

The Plus One Theory is about making small, intentional steps forward while being kind to yourself along the way. My plus one this week? Showing up as my real, unpolished self. I also share my vision for the upcoming Plus One Theory book, including an invitation for you to potentially share your story. Whether you're battling self-doubt, feeling stuck, or simply tired of wearing a mask, this episode offers permission to embrace your authentic self—because who you truly are is beautiful, worthy, and exactly what the world needs.

For those interested in sharing their stories or connecting further, email me at support@plusonepublishing.com or visit pamedwyer.com to join my community. Remember: your past doesn't define you—it prepares you for the meaningful impact only you can make.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16852246 Sun, 30 Mar 2025 07:00:00 -0500 1356 1 16 full false Episode 15: Healing Through Humor: When Laughter Masks Our Pain Episode 15: Healing Through Humor: When Laughter Masks Our Pain Have you ever found yourself cracking jokes during your most painful moments? That tension-breaking laugh when things get uncomfortable? You're not alone.

Laughter truly is powerful medicine. Science confirms it reduces stress hormones, boosts immunity, increases oxygen flow, improves heart health, and releases natural painkillers. Those aren't just feel-good claims, they're biological facts backed by research. Yet somewhere between childhood (when we laugh 300 times daily) and adulthood (when we average just 17 laughs), many of us transform laughter from pure joy into something more complex.

I share a deeply personal story about finding myself performing an impromptu comedy routine while visiting the very home where I experienced childhood abuse. Surrounded by the people who had hurt me most, who offered no acknowledgment or apology, I became hilarious. I had everyone in tears of laughter while I was crumbling inside. That's when I learned the painful truth: laughter can bring healing, but not if we're using it to avoid healing altogether.

The Plus One Theory offers a balanced approach to healthy laughter: recognizing when humor becomes a shield, allowing yourself vulnerability instead of always being the funny one, seeking genuine joy in safe spaces, and giving yourself permission to feel all emotions, not just the comfortable ones. Because true healing comes from integrating laughter with honesty, not using one to escape the other.

Your past doesn't define you; it prepares you. Ready to laugh with authenticity? Subscribe now and take one small step toward healing today.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Have you ever found yourself cracking jokes during your most painful moments? That tension-breaking laugh when things get uncomfortable? You're not alone.

Laughter truly is powerful medicine. Science confirms it reduces stress hormones, boosts immunity, increases oxygen flow, improves heart health, and releases natural painkillers. Those aren't just feel-good claims, they're biological facts backed by research. Yet somewhere between childhood (when we laugh 300 times daily) and adulthood (when we average just 17 laughs), many of us transform laughter from pure joy into something more complex.

I share a deeply personal story about finding myself performing an impromptu comedy routine while visiting the very home where I experienced childhood abuse. Surrounded by the people who had hurt me most, who offered no acknowledgment or apology, I became hilarious. I had everyone in tears of laughter while I was crumbling inside. That's when I learned the painful truth: laughter can bring healing, but not if we're using it to avoid healing altogether.

The Plus One Theory offers a balanced approach to healthy laughter: recognizing when humor becomes a shield, allowing yourself vulnerability instead of always being the funny one, seeking genuine joy in safe spaces, and giving yourself permission to feel all emotions, not just the comfortable ones. Because true healing comes from integrating laughter with honesty, not using one to escape the other.

Your past doesn't define you; it prepares you. Ready to laugh with authenticity? Subscribe now and take one small step toward healing today.

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This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
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Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16831124 Sun, 23 Mar 2025 07:00:00 -0500 472 1 15 full false Episode 14: Letting Go of Bitterness: How Pride Becomes Your Prison and Trust Becomes Your Freedom Episode 14: Letting Go of Bitterness: How Pride Becomes Your Prison and Trust Becomes Your Freedom The heaviest burdens we carry are often invisible—pride that prevents reconciliation, damaged trust that keeps walls high, and bitterness that poisons our present. Today we're breaking down why these emotional chains weigh us down and how to find freedom through forgiveness and small steps toward healing.

Pride is tricky territory. We explore the critical difference between healthy pride that gives us confidence and toxic pride that isolates us completely. How many relationships have ended not because something unforgivable happened, but because no one was willing to take the first vulnerable step toward healing? When hurt happens, our brain's protective mechanisms kick in immediately. The lower brain screams "danger!" while our higher thinking remains capable of nuance—of understanding not everyone will hurt us the same way. The challenge is moving from that survival mode into something more balanced.

Forgiveness often gets misunderstood as weakness or surrender when it's actually profound strength. It doesn't mean trusting someone who hasn't earned it—trust and forgiveness are separate journeys with different timelines. What about when someone disappears without explanation, leaving you with questions that haunt you? We tackle the painful reality of relationships ending without closure and practical strategies for giving yourself the resolution you deserve. Through five actionable steps, you'll learn to recognize when fear is driving your decisions, how to extend trust gradually, acknowledge past wounds without letting them define you, practice self-liberating forgiveness, and redirect your energy toward purpose instead of pain.

Ready to put down the heavy chains of resentment and reclaim your joy? Share this episode with someone who needs this message, and remember: holding onto bitterness is like carrying a heavy chain you think protects you, when it's only weighing you down. Subscribe to the Plus One Theory podcast for more insights on becoming stronger through small, intentional steps that create lasting change.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The heaviest burdens we carry are often invisible—pride that prevents reconciliation, damaged trust that keeps walls high, and bitterness that poisons our present. Today we're breaking down why these emotional chains weigh us down and how to find freedom through forgiveness and small steps toward healing.

Pride is tricky territory. We explore the critical difference between healthy pride that gives us confidence and toxic pride that isolates us completely. How many relationships have ended not because something unforgivable happened, but because no one was willing to take the first vulnerable step toward healing? When hurt happens, our brain's protective mechanisms kick in immediately. The lower brain screams "danger!" while our higher thinking remains capable of nuance—of understanding not everyone will hurt us the same way. The challenge is moving from that survival mode into something more balanced.

Forgiveness often gets misunderstood as weakness or surrender when it's actually profound strength. It doesn't mean trusting someone who hasn't earned it—trust and forgiveness are separate journeys with different timelines. What about when someone disappears without explanation, leaving you with questions that haunt you? We tackle the painful reality of relationships ending without closure and practical strategies for giving yourself the resolution you deserve. Through five actionable steps, you'll learn to recognize when fear is driving your decisions, how to extend trust gradually, acknowledge past wounds without letting them define you, practice self-liberating forgiveness, and redirect your energy toward purpose instead of pain.

Ready to put down the heavy chains of resentment and reclaim your joy? Share this episode with someone who needs this message, and remember: holding onto bitterness is like carrying a heavy chain you think protects you, when it's only weighing you down. Subscribe to the Plus One Theory podcast for more insights on becoming stronger through small, intentional steps that create lasting change.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16786930 Sun, 16 Mar 2025 06:00:00 -0500 607 1 14 full false Episode 13: Visualize, Step Forward: How Manifestation Meets Action Episode 13: Visualize, Step Forward: How Manifestation Meets Action The transformative power of small steps forward lies at the heart of the Plus One Theory—a approach to personal growth that champions resilience and incremental progress. Whether you're feeling stuck, defeated, or simply uncertain about your next move, this philosophy offers a refreshing alternative to drastic overnight change programs that often lead to burnout and disappointment.

We explore the fascinating connection between visualization, manifestation, and concrete action. While many of us remain unconsciously tethered to limiting beliefs formed in childhood, the Plus One Theory provides a pathway to rewrite those narratives. As Charles Coulter wisely noted, "We are still listening to the seven-year-old child inside of us." This episode tackles how to break free from that cycle through intentional visualization and strategic next steps.

The distinction between happiness and joy serves as a crucial foundation for understanding sustainable personal transformation. Happiness depends on external circumstances and inevitably fluctuates, while joy—the true fuel behind the Plus One Theory—comes from within. This internal wellspring of motivation powers us through difficult moments and helps us take that crucial "one more step" when we feel we have nothing left to give. Through real-life examples of manifestation in action—from dental health transformations to unexpected career pivots—we see how combining clear visualization with consistent small actions creates unstoppable momentum toward our goals. Ready to rewrite your story? Join our community and dive into our new Chapter Chatter Book Club where we'll continue exploring the principles that help us all move forward, one meaningful step at a time.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> The transformative power of small steps forward lies at the heart of the Plus One Theory—a approach to personal growth that champions resilience and incremental progress. Whether you're feeling stuck, defeated, or simply uncertain about your next move, this philosophy offers a refreshing alternative to drastic overnight change programs that often lead to burnout and disappointment.

We explore the fascinating connection between visualization, manifestation, and concrete action. While many of us remain unconsciously tethered to limiting beliefs formed in childhood, the Plus One Theory provides a pathway to rewrite those narratives. As Charles Coulter wisely noted, "We are still listening to the seven-year-old child inside of us." This episode tackles how to break free from that cycle through intentional visualization and strategic next steps.

The distinction between happiness and joy serves as a crucial foundation for understanding sustainable personal transformation. Happiness depends on external circumstances and inevitably fluctuates, while joy—the true fuel behind the Plus One Theory—comes from within. This internal wellspring of motivation powers us through difficult moments and helps us take that crucial "one more step" when we feel we have nothing left to give. Through real-life examples of manifestation in action—from dental health transformations to unexpected career pivots—we see how combining clear visualization with consistent small actions creates unstoppable momentum toward our goals. Ready to rewrite your story? Join our community and dive into our new Chapter Chatter Book Club where we'll continue exploring the principles that help us all move forward, one meaningful step at a time.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16748588 Sun, 09 Mar 2025 07:00:00 -0500 602 1 13 full false Episode 12: Small Steps, Big Changes: How to Motivate, Maintain, and Move in Your Life Episode 12: Small Steps, Big Changes: How to Motivate, Maintain, and Move in Your Life Life isn’t about juggling endless tasks to perfection but rather finding balance through meaningful, small actions. In this episode, we are joined by Charles Coulter, a licensed professional counselor with extensive experience in helping individuals and couples navigate their personal challenges. We delve deeply into the concept of balance in life and why maintaining equilibrium is crucial for well-being. 

Charles offers insights into Pam's unique 3M Strategy: Motivate, Maintain, Move, which serves as a roadmap for making significant yet manageable changes in daily life. Discover how motivation can spark initial steps toward growth and how to sustain momentum without hitting burnout. Explore the necessary adaptability that comes with movement, understanding when to pivot and embrace new paths to improve your relationships, career, or personal health.

Throughout our conversation, we tackle vital questions about how deeply entrenched beliefs from childhood can often dictate our current thoughts and feelings, shaping the way we interact with ourselves and others. Charles emphasizes that true balance isn’t about perfection but about creating sustainable habits through intentional choices, recognizing that one small step leads to significant change over time.

Join us for this enlightening discussion that promises not only practical strategies but also profound insights into living a balanced life. We encourage you to reflect on your individual journey and recognize the power of the small actions you take each day. Interested in living a more balanced life? Tune in, subscribe, and let’s embark on this journey together!

Looking for a marriage counselor?  Contact Charles Coulter at The Best Marriage!

Check out Half Size Me with Heather Robertson!

Be sure to subscribe to our newsletter for the latest, greatest news!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Life isn’t about juggling endless tasks to perfection but rather finding balance through meaningful, small actions. In this episode, we are joined by Charles Coulter, a licensed professional counselor with extensive experience in helping individuals and couples navigate their personal challenges. We delve deeply into the concept of balance in life and why maintaining equilibrium is crucial for well-being. 

Charles offers insights into Pam's unique 3M Strategy: Motivate, Maintain, Move, which serves as a roadmap for making significant yet manageable changes in daily life. Discover how motivation can spark initial steps toward growth and how to sustain momentum without hitting burnout. Explore the necessary adaptability that comes with movement, understanding when to pivot and embrace new paths to improve your relationships, career, or personal health.

Throughout our conversation, we tackle vital questions about how deeply entrenched beliefs from childhood can often dictate our current thoughts and feelings, shaping the way we interact with ourselves and others. Charles emphasizes that true balance isn’t about perfection but about creating sustainable habits through intentional choices, recognizing that one small step leads to significant change over time.

Join us for this enlightening discussion that promises not only practical strategies but also profound insights into living a balanced life. We encourage you to reflect on your individual journey and recognize the power of the small actions you take each day. Interested in living a more balanced life? Tune in, subscribe, and let’s embark on this journey together!

Looking for a marriage counselor?  Contact Charles Coulter at The Best Marriage!

Check out Half Size Me with Heather Robertson!

Be sure to subscribe to our newsletter for the latest, greatest news!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16716222 Sun, 02 Mar 2025 06:00:00 -0600 2580 1 12 full false Episode 11 | Let’s Get Real: The Awkward, Messy Magic of Being Vulnerable Episode 11 | Let’s Get Real: The Awkward, Messy Magic of Being Vulnerable Vulnerability feels risky. It feels awkward. Sometimes, it feels impossible. But it’s also where the magic happens.

In this episode, I share a deeply personal story about one Christmas where fear of vulnerability left me trapped between wanting to protect my peace and not wanting to disappoint my family. We dive into:

💔 Why being vulnerable with family is often the hardest
💡 How avoiding vulnerability creates more pain than the truth ever could
📊 What research (and real life) says about vulnerability in relationships and the workplace
✨ How to set boundaries without drowning in guilt
❤️ The “Plus One” approach to embracing vulnerability in small, manageable steps

If you’ve ever bailed on family plans out of fear, dodged hard conversations, or felt stuck between pleasing others and protecting your peace—this one’s for you.

💡 And don’t forget—next week’s episode features special guest Charles Coulter, a faith-based marriage counselor, who will share his insights on communication, healing, and how vulnerability strengthens relationships.

#ThePlusOneTheory #Vulnerability #BreneBrown #FamilyDynamics #SettingBoundaries #EmotionalGrowth #PodcastEpisode #BeReal #CharlesCoulter

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Vulnerability feels risky. It feels awkward. Sometimes, it feels impossible. But it’s also where the magic happens.

In this episode, I share a deeply personal story about one Christmas where fear of vulnerability left me trapped between wanting to protect my peace and not wanting to disappoint my family. We dive into:

💔 Why being vulnerable with family is often the hardest
💡 How avoiding vulnerability creates more pain than the truth ever could
📊 What research (and real life) says about vulnerability in relationships and the workplace
✨ How to set boundaries without drowning in guilt
❤️ The “Plus One” approach to embracing vulnerability in small, manageable steps

If you’ve ever bailed on family plans out of fear, dodged hard conversations, or felt stuck between pleasing others and protecting your peace—this one’s for you.

💡 And don’t forget—next week’s episode features special guest Charles Coulter, a faith-based marriage counselor, who will share his insights on communication, healing, and how vulnerability strengthens relationships.

#ThePlusOneTheory #Vulnerability #BreneBrown #FamilyDynamics #SettingBoundaries #EmotionalGrowth #PodcastEpisode #BeReal #CharlesCoulter

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16675005 Mon, 24 Feb 2025 18:00:00 -0600 879 1 11 full false Episode 10 | Leave, Grieve, and Pivot for Peace: Navigating Betrayal & Broken Friendships Episode 10 | Leave, Grieve, and Pivot for Peace: Navigating Betrayal & Broken Friendships Betrayal hits differently when it comes from someone you trusted.

In this deeply personal episode, I share a story about one of the most painful betrayals I’ve ever experienced, when a close friend I considered family spoke behind my back, tearing apart our friendship in an instant. But it’s not just about the pain of losing someone you love, it’s about what happens next.

How do you move forward when betrayal blindsides you?
How do you grieve the loss of a friendship that ended without warning?
And how do you ever trust again?

In this episode, we dive into:
💔 Why betrayal from friends cuts deeper than we expect
💡 The “Leave & Grieve” method, how to release pain and find peace
🔄 How to stop carrying the weight of broken relationships and focus on healing
💛 Practical steps to trust again and enjoy people without fearing the end
📝 Why journaling can be one of the most powerful tools in healing betrayal

“You don’t have to chase closure. You don’t need their apology. You need peace—and you can create that for yourself.”

If you’ve been blindsided by a friend, family member, or even a partner, this episode is your guide to leaving the pain behind, grieving what was lost, and pivoting forward to peace and freedom.

Order From the Piney Woods and support The Plus One Theory, every purchase helps fund future episodes.

📩 Stay connected for new episodes and events at pamdwyerspeaker.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Betrayal hits differently when it comes from someone you trusted.

In this deeply personal episode, I share a story about one of the most painful betrayals I’ve ever experienced, when a close friend I considered family spoke behind my back, tearing apart our friendship in an instant. But it’s not just about the pain of losing someone you love, it’s about what happens next.

How do you move forward when betrayal blindsides you?
How do you grieve the loss of a friendship that ended without warning?
And how do you ever trust again?

In this episode, we dive into:
💔 Why betrayal from friends cuts deeper than we expect
💡 The “Leave & Grieve” method, how to release pain and find peace
🔄 How to stop carrying the weight of broken relationships and focus on healing
💛 Practical steps to trust again and enjoy people without fearing the end
📝 Why journaling can be one of the most powerful tools in healing betrayal

“You don’t have to chase closure. You don’t need their apology. You need peace—and you can create that for yourself.”

If you’ve been blindsided by a friend, family member, or even a partner, this episode is your guide to leaving the pain behind, grieving what was lost, and pivoting forward to peace and freedom.

Order From the Piney Woods and support The Plus One Theory, every purchase helps fund future episodes.

📩 Stay connected for new episodes and events at pamdwyerspeaker.com

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16659976 Thu, 20 Feb 2025 11:00:00 -0600 811 1 10 full false Episode 9 | Finding Balance: Why The Plus One Theory Isn't About Doing More Episode 9 | Finding Balance: Why The Plus One Theory Isn't About Doing More If you’ve ever felt like you’re constantly pushing, juggling, and doing more, thinking that balance means managing everything perfectly, this episode is for you. The Plus One Theory isn’t about adding more to your plate, it’s about learning what truly matters and letting go of what doesn’t.

In this episode, I share my personal story of how ignoring the warning signs of burnout led to a total breakdown, physically, emotionally, and mentally. I was working harder than ever, trying to prove myself, but instead of feeling fulfilled, I was getting sicker. And I’m not alone, over 75% of doctor visits in the U.S. are related to stress-related illnesses (American Institute of Stress).

We’ll dive into:

✅ The myth of balance and why we often confuse it with overcommitment
✅ Why pushing harder doesn’t always mean progress—and when to step back
✅ How chronic stress is affecting your health (and what to do about it)
✅ Practical ways to create balance using The Plus One Theory without burning out
✅ The key question we all need to ask ourselves: Am I chasing my goals, or someone else’s expectations?

This episode is a must-listen if you’re feeling overwhelmed, exhausted, or stuck in the cycle of “doing more” without feeling more fulfilled. It’s time to redefine balance and take back control of your time, energy, and peace.

📩 Sign up for updates and exclusive content

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> If you’ve ever felt like you’re constantly pushing, juggling, and doing more, thinking that balance means managing everything perfectly, this episode is for you. The Plus One Theory isn’t about adding more to your plate, it’s about learning what truly matters and letting go of what doesn’t.

In this episode, I share my personal story of how ignoring the warning signs of burnout led to a total breakdown, physically, emotionally, and mentally. I was working harder than ever, trying to prove myself, but instead of feeling fulfilled, I was getting sicker. And I’m not alone, over 75% of doctor visits in the U.S. are related to stress-related illnesses (American Institute of Stress).

We’ll dive into:

✅ The myth of balance and why we often confuse it with overcommitment
✅ Why pushing harder doesn’t always mean progress—and when to step back
✅ How chronic stress is affecting your health (and what to do about it)
✅ Practical ways to create balance using The Plus One Theory without burning out
✅ The key question we all need to ask ourselves: Am I chasing my goals, or someone else’s expectations?

This episode is a must-listen if you’re feeling overwhelmed, exhausted, or stuck in the cycle of “doing more” without feeling more fulfilled. It’s time to redefine balance and take back control of your time, energy, and peace.

📩 Sign up for updates and exclusive content

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
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Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> https://www.pamdwyer.com/podcast Pam Dwyer Buzzsprout-16624288 Mon, 17 Feb 2025 07:00:00 -0600 567 ThePlusOneTheory, FindingBalance, PodcastEpisode, Burnout, WorkLifeBalance, MentalHealth, StressManagement, PersonalGrowth, MindsetShift, SelfCare, PodcastLife 1 9 full false Episode 8 | Releasing Control & Finding Peace: How to Let Go and Move Forward Episode 8 | Releasing Control & Finding Peace: How to Let Go and Move Forward Do you ever feel like no matter how hard you try, you just can’t control everything around you? Whether it’s a relationship, a job, or a personal goal, holding on too tightly can leave us feeling frustrated, stressed, and stuck. In this solo episode of The Plus One Theory Podcast, we’re diving into the power of letting go, how to release control over things we can’t change and find peace in the process. 🌿✨

I’ll be sharing personal stories, including the time I lost my first business and how that painful experience taught me the value of releasing control and focusing on what truly matters. We’ll explore:

✅ Why letting go feels so hard and why it’s necessary for growth
✅ How to turn fear, hurt, and anger into fuel for moving forward
✅ Practical steps to release control and reclaim your energy
✅ How the Plus One Theory helps you take small, intentional steps toward peace

If you’ve ever felt overwhelmed, stuck, or frustrated because life isn’t going according to plan, this episode will give you the tools and mindset to let go, move forward, and find joy in the process.

Stay connected: Join our email list for updates, exclusive content, and upcoming events at pamdwyerspeaker.com

#ThePlusOneTheory #ReleasingControl #FindingPeace #PodcastEpisode #PersonalGrowth #Resilience #KindnessMatters #ControlWhatYouCan #Inspiration #MindsetShift #MoveForward #PodcastLife

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Do you ever feel like no matter how hard you try, you just can’t control everything around you? Whether it’s a relationship, a job, or a personal goal, holding on too tightly can leave us feeling frustrated, stressed, and stuck. In this solo episode of The Plus One Theory Podcast, we’re diving into the power of letting go, how to release control over things we can’t change and find peace in the process. 🌿✨

I’ll be sharing personal stories, including the time I lost my first business and how that painful experience taught me the value of releasing control and focusing on what truly matters. We’ll explore:

✅ Why letting go feels so hard and why it’s necessary for growth
✅ How to turn fear, hurt, and anger into fuel for moving forward
✅ Practical steps to release control and reclaim your energy
✅ How the Plus One Theory helps you take small, intentional steps toward peace

If you’ve ever felt overwhelmed, stuck, or frustrated because life isn’t going according to plan, this episode will give you the tools and mindset to let go, move forward, and find joy in the process.

Stay connected: Join our email list for updates, exclusive content, and upcoming events at pamdwyerspeaker.com

#ThePlusOneTheory #ReleasingControl #FindingPeace #PodcastEpisode #PersonalGrowth #Resilience #KindnessMatters #ControlWhatYouCan #Inspiration #MindsetShift #MoveForward #PodcastLife

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16598332 Fri, 14 Feb 2025 07:00:00 -0600 813 1 8 full false Episode 7 | Finding Joy and Staying Motivated When Life Feels Heavy - Kyle Episode 7 | Finding Joy and Staying Motivated When Life Feels Heavy - Kyle It’s easy to talk about joy when life is going great, but what about when things feel like they’re falling apart? In this heartfelt episode of The Plus One Theory Podcast, I’m joined by my son, Kyle Dwyer, owner of Backyard Shenanigans BCS, to explore how we can stay motivated and find joy even in life’s toughest seasons. 

Kyle shares his journey as an entrepreneur, the lessons he’s learned about resilience, and how he taps into the Plus One mindset to keep moving forward when challenges arise. We dive into:

✅ The difference between happiness and joy, and why joy matters more
✅ How to stay motivated when life feels overwhelming
✅ Using life’s trials as fuel instead of roadblocks
✅ The power of kindness and perspective in tough times

Whether you’re facing personal struggles, professional setbacks, or just feeling stuck, this episode will inspire you to see challenges not as obstacles but as stepping stones to something even greater.

Want to bring fun to your next event? Click here for details on how to schedule your own unforgettable experience with Backyard Shenanigans BCS!

Stay connected: Sign up for updates and exclusive content at pamdwyerspeaker.com

#ThePlusOneTheory #FindingJoy #PodcastEpisode #KyleDwyer #BackyardShenanigansBCS #Resilience #KindnessMatters #PersonalGrowth #StayMotivated #Inspiration #PodcastLife

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> It’s easy to talk about joy when life is going great, but what about when things feel like they’re falling apart? In this heartfelt episode of The Plus One Theory Podcast, I’m joined by my son, Kyle Dwyer, owner of Backyard Shenanigans BCS, to explore how we can stay motivated and find joy even in life’s toughest seasons. 

Kyle shares his journey as an entrepreneur, the lessons he’s learned about resilience, and how he taps into the Plus One mindset to keep moving forward when challenges arise. We dive into:

✅ The difference between happiness and joy, and why joy matters more
✅ How to stay motivated when life feels overwhelming
✅ Using life’s trials as fuel instead of roadblocks
✅ The power of kindness and perspective in tough times

Whether you’re facing personal struggles, professional setbacks, or just feeling stuck, this episode will inspire you to see challenges not as obstacles but as stepping stones to something even greater.

Want to bring fun to your next event? Click here for details on how to schedule your own unforgettable experience with Backyard Shenanigans BCS!

Stay connected: Sign up for updates and exclusive content at pamdwyerspeaker.com

#ThePlusOneTheory #FindingJoy #PodcastEpisode #KyleDwyer #BackyardShenanigansBCS #Resilience #KindnessMatters #PersonalGrowth #StayMotivated #Inspiration #PodcastLife

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16587224 Mon, 10 Feb 2025 07:00:00 -0600 1445 1 7 full false Episode 6 | The Power of Storytelling - Sharing Your Story to Inspire & Create Impact - Susie Episode 6 | The Power of Storytelling - Sharing Your Story to Inspire & Create Impact - Susie Guest: Susie Schaefer, Founder of Finish the Book Publishing

Have you ever felt like you have a story inside you but don’t know where to start? Or maybe you wonder if your experiences are even worth sharing? In this episode, I sit down with Susie Schaefer, the founder of Finish the Book Publishing, to talk about why your story matters, how storytelling creates a powerful ripple effect, and how to turn your message into something that truly makes an impact.

Susie is an expert in helping authors bring their books to life, and she’s here to break down the biggest myths about publishing, how to overcome fear and doubt, and why storytelling is one of the most powerful tools we have for connection, healing, and transformation.

In This Episode, We Discuss:

📖 Why your story matters—even if you think it doesn’t
📖 How storytelling can change lives (including your own!)
📖 Biggest publishing myths—and what first-time authors should know
📖 The first step if you’re thinking about writing a book

 Special Announcement: Join Our Book Club Meet & Greet!

📌 Connect with Susie Schaefer:

💻 Website: Finish the Book Publishing
📧 Email: susie@finishthebookpublishing.com
📱 Social Media: LinkedIN, Facebook

If you loved this episode, please take a moment to subscribe, leave a review, and share it with someone who needs to hear it! Your support helps spread the message of resilience, kindness, and the power of storytelling.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Guest: Susie Schaefer, Founder of Finish the Book Publishing

Have you ever felt like you have a story inside you but don’t know where to start? Or maybe you wonder if your experiences are even worth sharing? In this episode, I sit down with Susie Schaefer, the founder of Finish the Book Publishing, to talk about why your story matters, how storytelling creates a powerful ripple effect, and how to turn your message into something that truly makes an impact.

Susie is an expert in helping authors bring their books to life, and she’s here to break down the biggest myths about publishing, how to overcome fear and doubt, and why storytelling is one of the most powerful tools we have for connection, healing, and transformation.

In This Episode, We Discuss:

📖 Why your story matters—even if you think it doesn’t
📖 How storytelling can change lives (including your own!)
📖 Biggest publishing myths—and what first-time authors should know
📖 The first step if you’re thinking about writing a book

 Special Announcement: Join Our Book Club Meet & Greet!

📌 Connect with Susie Schaefer:

💻 Website: Finish the Book Publishing
📧 Email: susie@finishthebookpublishing.com
📱 Social Media: LinkedIN, Facebook

If you loved this episode, please take a moment to subscribe, leave a review, and share it with someone who needs to hear it! Your support helps spread the message of resilience, kindness, and the power of storytelling.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16572212 Thu, 06 Feb 2025 09:00:00 -0600 2622 1 6 full false Episode 5 | The Power of Perspective – How to Flip the Script on Challenges Episode 5 | The Power of Perspective – How to Flip the Script on Challenges Have you ever felt like your own brain was working against you? Like you’re trying to make a positive change, but that little voice in your head keeps throwing doubts, fears, and excuses your way? That’s not just you—it’s science!

In this episode, we’re diving into the fascinating battle between your lower brain (the survival-focused, fear-based part of your mind) and your frontal cortex (the logical, problem-solving CEO of your brain). We’ll explore how your thoughts aren’t always true—sometimes they’re just habits your brain has picked up over the years. And the best part? You have the power to challenge and reframe them.

I’ll be sharing:
✔️ A personal story about how my post-bariatric surgery brain had me in an all-out war over food cravings and survival instincts
✔️ What happens when our lower brain defaults to fear, stress, and self-doubt
✔️ Insights from Dr. Amy Johnson’s book, Just a Thought, on how to break free from limiting beliefs
✔️ Three fun and practical strategies to flip the script on negative thoughts and start training your brain to work for you instead of against you

If you’re ready to stop letting fear and self-doubt control your decisions, this episode is for you! Tune in, test out these mindset shifts, and start rewriting the stories you tell yourself.

🎧 Listen now! And don’t forget to subscribe, next week, we have a special guest, Susie Schaefer, joining us to talk about the power of storytelling and how sharing your experiences can create impact!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Have you ever felt like your own brain was working against you? Like you’re trying to make a positive change, but that little voice in your head keeps throwing doubts, fears, and excuses your way? That’s not just you—it’s science!

In this episode, we’re diving into the fascinating battle between your lower brain (the survival-focused, fear-based part of your mind) and your frontal cortex (the logical, problem-solving CEO of your brain). We’ll explore how your thoughts aren’t always true—sometimes they’re just habits your brain has picked up over the years. And the best part? You have the power to challenge and reframe them.

I’ll be sharing:
✔️ A personal story about how my post-bariatric surgery brain had me in an all-out war over food cravings and survival instincts
✔️ What happens when our lower brain defaults to fear, stress, and self-doubt
✔️ Insights from Dr. Amy Johnson’s book, Just a Thought, on how to break free from limiting beliefs
✔️ Three fun and practical strategies to flip the script on negative thoughts and start training your brain to work for you instead of against you

If you’re ready to stop letting fear and self-doubt control your decisions, this episode is for you! Tune in, test out these mindset shifts, and start rewriting the stories you tell yourself.

🎧 Listen now! And don’t forget to subscribe, next week, we have a special guest, Susie Schaefer, joining us to talk about the power of storytelling and how sharing your experiences can create impact!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16557324 Mon, 03 Feb 2025 17:00:00 -0600 552 1 5 full false Episode 4 | The Ripple Effect of Kindness – How Small Acts Create Lasting Change | Danna Episode 4 | The Ripple Effect of Kindness – How Small Acts Create Lasting Change | Danna Have you ever experienced a small act of kindness that completely turned your day around? Maybe someone covered your coffee in the drive-thru, offered a word of encouragement at just the right moment, or simply made you feel seen. These seemingly small moments create a powerful ripple effect—one that extends far beyond what we can see.

In this episode, we dive into how kindness not only transforms the people around us but also recharges our own energy. I share a personal story from my teenage years about an unexpected moment of kindness that left a lasting impact on my life. Then, I sit down with Danna, a Wesley Nurse, who shares her incredible perspective on how kindness plays a critical role in healing, not just emotionally, but physically as well.

We also discuss:
✔️ Why kindness takes real strength
✔️ The surprising connection between stress, anxiety, and physical health
✔️ How setting boundaries is an act of kindness (to yourself and others)
✔️ Three simple ways you can test the ripple effect of kindness in your own life

If you’re feeling drained, discouraged, or disconnected, this episode will remind you that even the smallest intentional action can create waves of change. Because kindness isn’t just something we give, it’s something that transforms us too.

🎧 Tune in now! And don’t forget to subscribe for next week’s episode with publishing consultant Susie Schaefer, where we’ll explore how sharing your story, whether in a book, in business, or in daily life, can make a lasting impact.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Have you ever experienced a small act of kindness that completely turned your day around? Maybe someone covered your coffee in the drive-thru, offered a word of encouragement at just the right moment, or simply made you feel seen. These seemingly small moments create a powerful ripple effect—one that extends far beyond what we can see.

In this episode, we dive into how kindness not only transforms the people around us but also recharges our own energy. I share a personal story from my teenage years about an unexpected moment of kindness that left a lasting impact on my life. Then, I sit down with Danna, a Wesley Nurse, who shares her incredible perspective on how kindness plays a critical role in healing, not just emotionally, but physically as well.

We also discuss:
✔️ Why kindness takes real strength
✔️ The surprising connection between stress, anxiety, and physical health
✔️ How setting boundaries is an act of kindness (to yourself and others)
✔️ Three simple ways you can test the ripple effect of kindness in your own life

If you’re feeling drained, discouraged, or disconnected, this episode will remind you that even the smallest intentional action can create waves of change. Because kindness isn’t just something we give, it’s something that transforms us too.

🎧 Tune in now! And don’t forget to subscribe for next week’s episode with publishing consultant Susie Schaefer, where we’ll explore how sharing your story, whether in a book, in business, or in daily life, can make a lasting impact.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16555898 Mon, 03 Feb 2025 13:00:00 -0600 1208 1 4 full false Episode 3 | When Kindness Feels Impossible Episode 3 | When Kindness Feels Impossible In this deeply personal episode, we explore what it means to show kindness when it feels like the hardest choice. Host Pam Dwyer shares a raw and inspiring story about overcoming heartbreak, betrayal, and loss during one of the most challenging times in her life. From healing after divorce to raising her son as a single mom, PJ reveals how she used the Plus One Theory to take small, intentional steps forward, even when kindness felt impossible.

This episode dives into the power of reclaiming your energy through love, grace, and forgiveness, and the transformative role of journaling in the healing process. Pam also reflects on the heartache of watching her grown son face his own struggles in an unkind world and how the Plus One Theory continues to guide him through these challenging moments.

Whether you’re navigating pain, bitterness, or simply looking for a way to keep moving forward, this episode will inspire you to find strength in small steps and the courage to choose kindness, even in the face of adversity.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> In this deeply personal episode, we explore what it means to show kindness when it feels like the hardest choice. Host Pam Dwyer shares a raw and inspiring story about overcoming heartbreak, betrayal, and loss during one of the most challenging times in her life. From healing after divorce to raising her son as a single mom, PJ reveals how she used the Plus One Theory to take small, intentional steps forward, even when kindness felt impossible.

This episode dives into the power of reclaiming your energy through love, grace, and forgiveness, and the transformative role of journaling in the healing process. Pam also reflects on the heartache of watching her grown son face his own struggles in an unkind world and how the Plus One Theory continues to guide him through these challenging moments.

Whether you’re navigating pain, bitterness, or simply looking for a way to keep moving forward, this episode will inspire you to find strength in small steps and the courage to choose kindness, even in the face of adversity.

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16514255 Mon, 27 Jan 2025 16:00:00 -0600 982 1 3 full false Episode 2 | Growing Up with The Plus One Theory | Kelsey Episode 2 | Growing Up with The Plus One Theory | Kelsey In this heartfelt episode of The Plus One Theory podcast, Pam welcomes a very special guest—her daughter, Kelsey Dwyer! Together, they explore what it was like growing up with The Plus One Theory as a guiding principle in their family.

Pam shares one of her most personal and powerful stories, The Runner’s Journey, offering a vivid and emotional look at what The Plus One Theory is all about: finding that extra spark of energy and determination when you feel like you’ve got nothing left to give.

Kelsey reflects on how this mindset shaped her childhood and how it continues to influence her today in her service-oriented work helping international students transition to college life. They dive into the impact of kindness, resilience, and pushing through challenges, offering listeners practical insights and inspiration to embrace their own "plus one" moments.

It’s a conversation filled with laughter, memories, and actionable takeaways you won’t want to miss!

Don’t forget to visit PJ-Hamilton.com or PamDwyer.com to learn more about my work or book me for your next event. Let’s get started!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> In this heartfelt episode of The Plus One Theory podcast, Pam welcomes a very special guest—her daughter, Kelsey Dwyer! Together, they explore what it was like growing up with The Plus One Theory as a guiding principle in their family.

Pam shares one of her most personal and powerful stories, The Runner’s Journey, offering a vivid and emotional look at what The Plus One Theory is all about: finding that extra spark of energy and determination when you feel like you’ve got nothing left to give.

Kelsey reflects on how this mindset shaped her childhood and how it continues to influence her today in her service-oriented work helping international students transition to college life. They dive into the impact of kindness, resilience, and pushing through challenges, offering listeners practical insights and inspiration to embrace their own "plus one" moments.

It’s a conversation filled with laughter, memories, and actionable takeaways you won’t want to miss!

Don’t forget to visit PJ-Hamilton.com or PamDwyer.com to learn more about my work or book me for your next event. Let’s get started!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16471857 Thu, 23 Jan 2025 11:00:00 -0600 1453 1 2 full false Episode 1 | The Spark That Ignited the Plus One Theory Episode 1 | The Spark That Ignited the Plus One Theory In this inaugural episode of The Plus One Theory, I’m introducing you to the heart and soul of this podcast: the transformative power of kindness and the idea of always bringing a “plus one” to every moment of your life.

You’ll hear stories inspired by my book From the Piney Woods, where resilience, connection, and the human spirit come to life. I’ll also share how my own journey—from author and entrepreneur to motivational speaker—has shaped my belief that small acts of kindness can spark lasting change, both personally and professionally.

Together, we’ll explore how embracing kindness can lead to stronger relationships, deeper collaboration, and greater success in all areas of life. Whether you’re looking to enhance your career, build meaningful connections, or simply find a little extra inspiration, this is the place for you.

So grab your favorite drink, get comfortable, and join me for a heartfelt conversation about why kindness is the most powerful tool you can bring to the table. Welcome to The Plus One Theory!

Don’t forget to visit PJ-Hamilton.com or PamDwyer.com to learn more about my work or book me for your next event. Let’s get started!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> In this inaugural episode of The Plus One Theory, I’m introducing you to the heart and soul of this podcast: the transformative power of kindness and the idea of always bringing a “plus one” to every moment of your life.

You’ll hear stories inspired by my book From the Piney Woods, where resilience, connection, and the human spirit come to life. I’ll also share how my own journey—from author and entrepreneur to motivational speaker—has shaped my belief that small acts of kindness can spark lasting change, both personally and professionally.

Together, we’ll explore how embracing kindness can lead to stronger relationships, deeper collaboration, and greater success in all areas of life. Whether you’re looking to enhance your career, build meaningful connections, or simply find a little extra inspiration, this is the place for you.

So grab your favorite drink, get comfortable, and join me for a heartfelt conversation about why kindness is the most powerful tool you can bring to the table. Welcome to The Plus One Theory!

Don’t forget to visit PJ-Hamilton.com or PamDwyer.com to learn more about my work or book me for your next event. Let’s get started!

Send us Fan Mail

Support the show

This is Delay the Binge™

Delay the Binge™ explores the patterns behind burnout, Quiet Depletion, reactive coping, and the behaviors we return to even when we know they no longer serve us.

Through emotionally honest conversations and practical insight from experts in neuroscience, psychology, resilience, wellness, leadership, and human behavior, we explore why we do what we do, what happens when stress and depletion take over, and how small intentional choices can begin to change what happens next.

Because lasting change isn’t about getting it right every time. It’s about learning to recognize the pattern, create a pause, and choose your next right move.

Pause. Choose. Build momentum. Finish stronger.

Stay Connected!

By Pam Dwyer on Substack
Speaking, Quiet Depletion, Delay the Binge™, and the work behind the work.
Subscribe to By Pam Dwyer

PJ Hamilton Stories
Personal stories about life, family, loss, resilience, and everything in between.
Subscribe to PJ Hamilton Stories

Delay the Binge™
delaythebinge.com

Pam Dwyer | Speaking, Books & More
pamdwyer.com

Delay the Binge™ is a trademark of TPKK Concepts LLC....

]]> Pam Dwyer Buzzsprout-16460734 Sat, 18 Jan 2025 14:00:00 -0600 772 1 1 full false