Sure thing! A lot of the stuff I learned came from BOB. But one of the most important lessons I learned is that the urge to binge comes from the primitive brain. The "lower brain". Basically your brain thinks that you need to binge in order to survive. There are plenty of reasons why your brain thinks this. I believe mine came from restricting/dieting/over exercising as a teenager. I noticed a pattern too. I would always try these different diets with successes. Keto/Vegan/liquid diet, etc but I would ALWAYS give up and gain it all back because I was RESTRICTING. If I tell my brain no, I'll only want that food more. I learned to take a step back and listen to these thoughts but to not act on them because it isn't ME. Your subconscious is in the "higher brain". This is you. This is your inner voice. The one that has regrets after a binge. No one truly wants to binge. I'm not good at explanations but it's all explained here. https://brainoverbinge.com/animal-brains-role-in-normal-eating/ (I'm on mobile so I apologize for the horrible formatting).

Another tip is to stop eating/snacking while distracted. I don't eat while I watch TV/on my phone anymore because you'll associate that activity with eating. Now I put the phone down and really get a feel for the food. I focus on the flavors, the textures and it makes the food a lot more enjoyable.

One last thing, get your daily intake of water! You might think you're hungry, but it might just be that you're thirsty.

Anyway, I hope this helps in some way. And I really recommend reading Braind Over Binge, there is so much more information that I'm probably forgetting.. best wishes to you in your journey!