Binge Eating Disorder and Bright Line Eating

Could Bright Line Eating trigger someone with binge eating disorder? In this week’s vlog, I share my thoughts on this important topic.

 

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Comments

  1. Cristina

    1st comment! 🙂

    Reply ·
    1. Susan Peirce Thompson

      Lol. 😉

      Reply ·
  2. Cheryl

    Wow! I needed to hear this. This letter could have been written by me. It sounds like strengthening my program is what I need to do. Great blog Susan!

    Reply ·
    1. Stefi

      Great vlog!!

      Reply ·
  3. Flor Zilka

    Thank you so much for addressing this. Binge eating is very baffling. Feels like there is an alien living inside who just doesn’t want what’s best.

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    1. Shelley

      Well spoken. The binging alien inside me absolutely left and I am so grateful for that but until it did, the control it had over my eating was so much more than suffering. Absolutely, put up a fight! What Susan addresses here speaks to 15 years of torturous memory for me from over two decades ago that hits me at my core. How great to see and hear Susan leading in this fight! Quantities are still my nemesis (stopped by the scale every time with BLE) even without the binging. Keeping a set eating schedule and the planning, the 5th bright line, are definitely challenges that I am also facing. My ease into boot camp has been the 14-day challenge, no sugar the past year and thankfully being binge free the past 23 years. Time has allowed me to ease into BLE but now that it’s HERE (I found it less than a month ago), why wait or prolong the “ease in” when you don’t have to! I can only imagine how I might have supported myself with BLE in the battle when it was at it’s worst! As I prepare myself for boot camp, I worry that I will be up to fighting the rest of the battle, less tortuous for sure but absolutely unwon over the years. The trepidation to keep up the fight that I have been feeling as I move forward with BLE in spite of the joy that each day brings with BLE has been baffling to me now akin to how the alien once was. Thank you Susan for explaining both sides of the battle in terms of levels.

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  4. Catriona

    I’ve loved the science backed blogs! It made me understand myself so much more. I’ve always gone by the principles of restricting calories, but then I binge my way back, and gain more weight than I lost. I too have been doing this for 30+years, so you’re blog today gave me great insight. But here’s the question that plaques me. How do I eat plain unseasoned foods, and yet make meals for my husband with flavour? My issue is not that I can’t eat plain food, but I know I’ll be driven as a food addict to eat any leftovers from my husband meals, that I put in the fridge. I make a lot of stews and soups, but my fervent desire is to eat plain foods to reset my brain, and stop bingeing. I don’t have a support group, I mentioned this plain eating scenario to friends, ( I read the hungry brain) and as usual they tell me it’ll never work, and I’ll be miserable. They mean well, but gosh I’m tired of being told I’m going to fail before I start. I’d love to join BLE but finances prohibit this. Any suggestions?

    Reply ·
    1. Shirley

      Ask to join “Support Group: Eating Our Way to the Brightest Path.” This is a large support group. Lots of questions answered and help is always available. Many have only read the book and/or done the 14-Day Challenge with great success. If you have over 100 lbs to lose, check out “Bright Elephant Eaters,” this is a small support group also with much knowledge and support. Good luck!

      Reply ·
  5. Beata Nowicka-Misiewicz

    I agree. It is about support and it is about emotions. You need to find another ways to feel better without using food. You need to ask for help and you need to take care of your emotions.

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    1. Maggie

      YESSSSSS!!!

      Reply ·
  6. Gormlaith Ormond

    Great question.Super reply.I”ve got to up my game too.
    Thank you both.

    Reply ·
  7. Jamie Keith

    Dear Susan,
    I so appreciate the love and tenderness you give us, as well as your wisdom.

    Reply ·
  8. katherine leverence

    This is a great reminder and encouragement. Thank you!

    Reply ·
  9. Joyce Meeks

    What is your opinion on probiotics? Are they necessary or Unnecessary like vitamins and supplements?

    Reply ·
  10. Tina

    Great Vlog!! The visual strength comparison and verbal explanation with numbers about addiction vs support was super helpful. And the fact that it’s not good enough to just ‘match’ the support its has to be ‘greater than’ the addiction. Thank you! Powerful. I too need to up my support game and feeling slightly overloaded as I need to up my game on so many things. But I’ll take solace in the fact that I KNOW if I up my game on food addiction support, the other stuff will fall in place.

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  11. Anna Falkiner

    How you hit it! Right on the head!! Very comforting to hear you speak. One who has “a brain like mine”. A brain that seems to fight you, addicted. Yes, it sucks!
    Thanks Susan

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  12. Lynne

    Wow! I needed this today. Suddenly, without warning, I found myself in this place of wanting to eat everything in my kitchen. I didn’t know where this message was coming from or why. I had been doing the food part of BLE beautifully since October of this year. However, I dropped the ball on the rest of my program. I wasn’t writing or posting, etc. I now know my program needs to be elevated like I did it before. I forgot that I’ll always be in recovery and ned to do the work. The best part? We can always re-zoom! Thank you for today!

    Reply ·
  13. Denise

    Would love sample menus of the plain, simple foods you suggest. I’ve had success with BLE, but have stalled and strayed and am having trouble re-zooming. Feeling so overwhelmed at times that even deciding what to eat is a challenge…I feel like following a pre-planned simple menu would help me get back on my feet..it would make it easier to JFTFP.

    Reply ·
    1. Susan Peirce Thompson

      Hey Denise,
      I was on the phone with my publisher last week, talking about maybe making a simple foods / meal templates type “cookbook” (not the usual food porn cookbook, more like a meal ideas cookbook)…I think we may decide to move ahead with the project. Of course, that wouldn’t be actually helpful to you until it was released (Oct 2019 maybe?) sooo…until then, the BLE communities are where these ideas are passed around. The Boot Camp and then Bright Lifers.
      Thanks for letting me know what would be helpful!
      xoxo
      Susan

      Reply ·
      1. Denise

        Thanks for your response. I hope that meal template/simple foods “cookbook” happens. I’ll be watching for it! In the meantime, I’ll keep my eye on the BLE communities for ideas/suggestions. Thanks again! 🙂 xo

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      2. Judy McQuinn

        I hope you go through with this, Susan. I have the same breakfast and lunch everyday. My trouble is planning the evening meals, as I have a husband to cook for as well. When I look for ideas on meal plans, I end up with a whole lot of NMF suggestions.

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    2. Andrea

      Me too!

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  14. Mereth

    Hey Susan, Love your new curls!

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  15. Nancy

    Thanks for addressing this. I have struggled with this as well. I decided to start with the maintenance, as well. I do not have a weight problem
    because I am blessed with being ADHD. However, I know it is not good for my body to binge. I did the Bright Line Eating program in 2016, the
    time it was offered without the community. I was going to do it again the next time, but I do not know how to do Facebook and am afraid of it
    cuz I am afraid I would spend too much time doing facebook. I do feel the need for an accountability partner and would like to have an e-mail
    accountability partner.

    Reply ·
  16. Valerie Jeannine Emery

    Great Video! I will listen to this again again as a reminder.

    Reply ·
  17. Roxanne S.

    So helpful, Susan. This VLOG puts so many important pieces together for those of us suffering with this disorder. Thank you! Definitely worth watching over and over again.

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  18. Kirsten

    I think your instincts are very good, Isabel. I experienced something along those lines. Cutting sugar and flour were SO big for me, that doing it lovingly and slowly was the way to go for me. I did no grains as well, but didn’t weigh. So far so good to wade in like that to not trigger feeling deprived. We all can find our way. Just want to say your intuition seems really strong. <3

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  19. Sylvia LeBreton

    yes great video,well explain ,

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  20. Lorene Holdaway

    Wow, I needed this message this week. I have spiraled out of control for the last week solid and I know in my heart that my game plan isn’t strong enough. I lost my bright line a week ago today, and everyday since I have binged on sweets and flour. I can’t believe I am letting my brain overrun me. I am going to up my game and make sure it’s stronger than my disease. Thank you <3

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  21. Denise F

    I have just finished binge watching several vlogs , and as always, the message appears when I am most at need. I too have been struggling with keeping my lines as bright as I feel I need to. I have succumbed to downing a few handfuls of nuts to get me through the day. I needed to watch several videos to wrap my brain around the psychology of the program and why I feel so much like it’s a struggle. My buddy suggested I try asking for coaching, but after watching this and the video with Ari I think I can comfortably rezoom . I need to simplify my meals, and be more repetitive. Thank you Isabell for putting my question into words I couldn’t find. Looking forward to releasing the last 25 pounds . Stronger because I can acknowledge that being thin and attractive is scary for me .
    Susan, I love the hair! Funny, because I an growing mine out as well. It’s been short for most of my life.

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  22. Isabelle

    Hi! I am the one who wrote the question about this week’s vlog. I am so relieved to now understand what my brain has been putting me through. I cried the whole way through the vlog and I am truely blessed that Susan answered my question. I believe that I now hold THE missing piece of the puzzle in my BLE journey to finally end the ugly, painful cycle of binge eating, for good! Thank you Susan, with all of my heart. I hope that others can get as much as I did from this vlog… Love you all!

    Reply ·
    1. Susan Peirce Thompson

      Yaaay, Isabelle! I’m SO GLAD that my answer felt like it hit the spot. You are SO WELCOME, and thanks for this question…I can tell by the comments that it was helpful to many others as well. Sending you love, my dear! You’ve got this!!!
      xoxo
      Susan

      Reply ·
      1. Isabelle

        Right back at you!!! xoxo

        Reply ·
  23. Joy

    Thank you Isabelle for your question and courage to write in. We must be sisters!! This totally was geared in my direction and Susan you always make me feel like you are talking right at me. So encouraging, THANKS TO YOU BOTH 🙂

    Reply ·
  24. Sarah Boyle

    Thank you Isabel for your thought provoking question and thank you Susan for an information-filled loving answer. You give us so much hope Susan and head us off at the pass, so’s to speak, by providing us with down right practical ideas which we can all use. Another great way to head off Sabby when she rears her ugly head. Love this weeks vlog 😃😃

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  25. Zipi

    This was an excellent question and an thought provoking answer.

    Reply ·
  26. Gil

    What a wonderful flog ! Great question and as usual, from Susan, a great answer. I so identify with Isobel . Thank you Susan for your wisdom and loving support. I shall replay this VLOG when the going gets tough !

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  27. Linda

    This really helped me. I’m going to up my game today. Thank you. I’m loving this learning experience. I’m losing weight really slowly because I have a lot to learn but I’m getting there. Thanks again.

    Reply ·
  28. Mary

    Very interesting vlog. However, as a binger myself, I can’t help but feeling that something is being forgotten. If it’s operant conditioning, and the response of bingeing has been established to deal with discomfort, than at some point the person needs to learn to hang out with the discomfort until that operant conditioning is extinguished. I am in the Bootcamp and this is something that I see again and again. People go in there seeking support to “rezoom” after bingeing, and what they get is a bunch of loving support (“you got this”, “go girl”, “thoughts and prayers” etc.), along with suggestions of hacks they could try to get that discomfort to go away (“drink herbal tea”, “eat higher volume veggies”, “heavier protein sources” etc.). All of that is great, except that no-one (except me) ever mentions that in order to stop bingeing you need to learn to live with that discomfort, at least for short periods of time/for a little while. In my opinion, “working a ninja program” is not going to work in a case like this, if all the person gets is loving support and hack suggestions. I think meditation would be a better solution, to build mindfulness to the fact that the discomfort people think is unbearable actually isn’t. Personally I am unable to go into my Bootcamp support group because all the talk of bingeing/rezooming and bright line breaking triggers my saboteur. The other day I checked in there after a while, the first post I saw was about bingeing/rezooming, and then that night I actually dreamt that I was breaking my bright lines! Instead when I feel that discomfort I practice mindfulness, and I also visualize my system burning the extra fat off my body!

    Reply ·
    1. Eva

      I hope this Blog helps someone with their binging…but I don’t think it will help me. I had to stop BLE because of the binging! Being a “dieter” all my life I have fallen into that diet=restriction=binging roller coaster again and again whenever I started another diet plan. No wonder diet plans are a billion dollar industry. Getting more support on FB groups didn’t help at all. I had to finally come to the realization that restricting calories was not good for my body and brain because I would lose the weight and then binge the weight back on. I will admit that I will never be a size 4 but I will happy and healthy by listening to what my body needs as far as food quantity, making healthy food choices, not driving myself crazy to fit into a body image society and live my life!

      I stopped all BLE groups but was told about this blog about binge eating and that is why I watched it. I realize Susan has helped a lot of people and has a great following but I had to waive the white flag about diet’s and just live my life!

      Reply ·
      1. Susan Peirce Thompson

        Eva,
        Bright Line Eating isn’t for everyone, and I so honor your decision to stop trying to lose weight and go the route of listening to your body and making healthy choices. There is no one-size-fits-all solution, that’s for sure. I wish there were one thing that worked for everyone (wouldn’t that be simple?) but I really don’t think there ever will be, and that puts the onus on each one of us to do our own research and discern what feels empowering for us and what doesn’t.
        Loving you,
        Susan

        Reply ·
    2. Susan Peirce Thompson

      Hey Mary,
      I’m SUCH an advocate of meditation, for exactly the reason you mention. I think you’re right on! That’s why mindfulness meditation is built right into the Boot Camp and people who don’t currently have a daily meditation practice are encouraged to start one.
      And BTW, that eating dream was a good sign, I think. I’ve only had them when my commitment to my recovery was really strong. 🙂
      xoxo
      Susan

      Reply ·
  29. Leslie Goddard

    I was NEVER a binger prior to BLE. I was a compulsive overeater, and would snack whenever a little bit of hunger appeared, but I never really binged to the point of discomfort.

    And while doing BLE, I never restricted my food below the weight loss food plan (I was way too hungry all the time for that).

    But when I was struggling to resume, breaking and rebreaking my bright lines over and over for 18 months, I was startled by the amount of food I could now put away. It was like my “you’ve eaten too much, stop eating now” button was gone.

    It used to be when I indulged that I’d eat for a while and then something in brain would say “whoa, time to stop.” That something is no longer there.

    I can eat and eat and eat and eat and never get a signal from my brain to stop. I’ll feel it physically — my stomach is uncomfortable and I feel bloated and sick. But I never get a brain signal. And I know of three other BLE-ers who report the same thing, so I was startled to hear Susan say in this video that it’s pretty rare. In my (very limited) experience, it’s surprisingly common.

    While it’s possible that dieting prior to BLE triggered this, I wasn’t a yo-yo dieter. I did WW twice, but that’s it. It doesn’t feel to me like a brain pattern established by a history of bingeing or a recurrent cycle of yo-yo dieting and then free-for-all. It feels like a chemical in my brain (leptin?) is now missing or gone.

    Reply ·
    1. Susan Peirce Thompson

      Hey Leslie,
      I’m so sorry you’ve been experiencing this. 🙁
      You and the three people you mention are not alone. It’s not the majority who go through this, but it is a very present minority. However, with other approaches to weight loss, it IS the typical pattern. Here’s a journal article that describes what’s going on for you. It is indeed a rearranging of the hormones that signal hunger and satiety.
      http://www.nejm.org/doi/full/10.1056/NEJMoa1105816
      Your options are to stop trying to change and manage your eating altogether, and accept the weight gain that goes along with that…once you are back up, and just past, the body fat set point that your brain has in mind, you should be back to a binge-free equilibrium state. OR you could simultaneously up your support dramatically plus do the things that have been proven to coax the brain to stop resisting the lowering of the body fat set point (as I talk about in this vlog) which include keeping your food really simple and (something I didn’t mention here) eating about 30 grams of protein per meal. You could use a tracker to see, but that might involve adjusting your food plan to include 1.5 servings of protein per meal.
      I’ve been there. I know how awful it is. For what it’s worth, I’ve tried both approaches (the stopping trying altogether approach and the upping my game approach) and I could never find peace when I “stopped trying” to manage my food…the weight gain was too dramatic and unsustainable for me. Ultimately, strengthening my program was the only thing that worked for me. But people are different–that doesn’t necessarily mean that will be your experience.
      Sending so much love and empathy.
      xoxo
      Susan

      Reply ·
      1. Denise

        After a 25 pound weight loss, I’ve been experiencing what Leslie is describing as well. After breaking my bright lines, I’ve become insatiable like I’ve never experienced before. It’s kind of scary how much I can eat now, and I’ve been wondering where my “Stop Signal” has gone! I’ve seen this vlog, as well as another where the concept of eating very simply to reduce your set point is addressed; but, I would like to know more about it….perhaps another vlog so I can better understand this new lack of a “Stop Signal” and learn more about how increasing protein consumption can help..

        Reply ·
    2. Andrea

      Hi Leslie, you just described exactly what happened to me too!!! Thank you for responding to this Susan ❤️

      Reply ·
    3. Sonja

      This is me too! Thank you Leslie, Denise, and Andrea for speaking what is my truth also. And thank you Susan for your awesome reply. I’m going to check out the journal article and also increase my protein as suggested. I’m so relieved to know that I’m not going absolutely crazy.

      Reply ·
  30. Jane

    Great Vlog!

    Reply ·
  31. Randy Diner

    I follow the arthritis diet-no sugar, gluten, soy, peas, corn, white potatoes, high glycemic veggies. I too, need a lot of food to feel full. If I keep off those foods, I can eat more & not gain weight. I am a size 4 & feel well. Thank you Isabel-good luck.

    Reply ·
  32. Sharon

    Great blog! Also, LOVE the new room and background AND your hair! I watched your previous blog about you growing out your hair and I’m sure you will look beautiful with long hair. However, I personally think your personality is short hair because it, to me, is spunky and sassy, like you.

    Reply ·
  33. Stephanie

    Wow–this one is a “double listen”! Thanks for the great question, Isabelle! And the interesting, thoughtful response, Susan!

    Reply ·
  34. Nicole Manley

    I am new to all this–just finished Susan’s book about 2 weeks ago. Decided to do the 14 day challenge to get me started. Went out got books for journalling etc…the day I was suppose to start I got really sick with a respiratory and stomach flu which turned into pnuemonia and the same day my computer crashed so I was left without one until the evening. To me that was the negative forces working to disrupt my resolve. Which made me think this was definitely my path to follow–right decision. I was told when I felt better I could start the 14 day challenge…but in the mean time being sick fasting because I was not well eventually put me over to a binge to make myself feel better. So right now I am really struggling and I am trying to make sure that I can start to eat properly and not be sick so can’t start challenge quite yet But I am fighting with my mindset and brain and ED (eating disorder)as I call him in my mind. He is a trouble maker and loves to stir me up and eat those things. To top it off I have Type 1 diabetes for 41 years and have been on dialysis for 9 years–so I have gone through every type of eating plan there is and nothing works for long. I don’t need to loose weight I just need to stop being a food addict so it doesn’t kill me early…I have a loving husband and a 11 year old son who is blind that needs me. He is my miracle baby and needs me to show him I can surmount things so that he can have the confidence to do it in his life. I need lots of help and feel this is my last hope at times to help me LIVE a better happy life. I am trying to get things in place so that I can reach this place.

    The question and answer were perfect to hear this morning and my husband and I are going to listen to it now together. Thank you with gratitude to all those who have forged the way.

    Reply ·
    1. Susan Peirce Thompson

      Oh Nicole. I’m sending you so much love. Thank you for sharing your story. You’ve got this, girlfriend. You really do.
      xoxoxo
      Susan

      Reply ·
  35. Amy

    This hit me between the eyes, Susan. I have dropped so many of the disciplined behaviors thinking I have established myself in this new lifestyle, and then I fall into binge eating more and more often. You called it – I need to “up my game” and realize that my food addiction is not going away. Thank you so much.

    Reply ·
  36. Nel

    When I look at before and after pictures, I don’t see a lot of hanging skin and folds of flab. Even if people are older or have lost 100 pounds, they seem trim, like their skin has shrunk to fit their smaller size. This puzzles me, because people seem to lose weight fairly quickly. Is there some explanation for why people don’t have hanging skin or need surgery to remove excess skin?

    Reply ·
    1. Susan Peirce Thompson

      Not to be trite, but we have a saying around here: “Thank God for clothes!”
      Skin can be more or less of a problem, depending on a variety of factors, and I did a whole VLOG about it, which you can access right here:
      https://brightlineeating.com/2015/08/loose-skin/
      …But it is definitely true that Bright Liners tend to find themselves pretty happy after the weight comes off. It does take some acceptance, and practically none of us will ever be bathing suit models, but with some clothes and a happy smile, we’re all set! 🙂

      Reply ·
  37. Cass

    I definitely need to up my game. My journal keeping has slid off my …must do list. So it’s now a ‘ need to do’.
    Thanks Susan , as always , timely.

    Reply ·
  38. Din

    it’s my nemesis too

    Reply ·
  39. Meri Fatin

    Just wrote that question to myself…are you working a strong enough program Meri? That’s what it’s gonna take. Thanks Susan, of all the info that fills my inbox every week, I ALWAYS make time for the weekly vlog.

    Reply ·
  40. Lisa Syed

    Is there a mastermind group for binge eaters lead by a successful binge eater? I want to join that one

    Reply ·
  41. Mary

    I, too, need to up my support but because of resources do not want to join the boot camp…but I would be willing to join a
    support group for a nominal fee if you had such a group. My brain also does not tell me to stop eating when I should be full.
    Sometimes, for me, if is easier to not to eat so I do not have to fight this fight. Sometimes, I just eat 2 meals a day… and a
    small snack before bed. Any suggestions? Thank you for listening.

    Reply ·
  42. Gill

    What a wonderful flog ! Great question and as usual, from Susan, a great answer. I so identify with Isobel . Thank you Susan for your wisdom and loving support. I shall replay this VLOG when the going gets tough !

    Reply ·
  43. Carolyn

    Awesome Vlog. Right on the money. You are such an entertaining and sincere speaker. Thank you for being you and all you do for us.

    Reply ·
  44. Jarka

    Hi Eva & everyone else who is struggling.
    I absolutely love Susan, but if her approach isn’t working for you, then I highly recommend Anthony William (Medical Medium).
    He explains clearly what is behind addictions (main reason is glucose deficiency (you need healthy glucose from fruit & starches) & adrenaline issues).
    Read these 2 articles & listen to the radio shows included at top. (I’m not allowed to attach any links here, so just put into Google ‘medical medium addictions’.)
    Love to you all xxx

    Reply ·
  45. Konstanze Kampf

    Dear Susan
    It is so very unfair, that listening to good music or enjoying fine arts has no unhealthy effects, but eating good food ( and I really like to eat and prepare good food) should be a threat. I regard good kooking in a chef-quality as an art as well and I really enjoy doing it. I have two family members who are maybe a 2 on your scale, and three who are around 5-6. Bland food is no solution for me, that´s what my (very thin) stepmother usually cooks. I would not be able to binge in her household, not even when I tried. But now: The question: Do you really say that we cannot get used to a healthy amount of tasty healthy food? I follow your vlog because it helps me to stick to my diet, that is not because of loosing weight, but because of fighting cancer ( and for fighting cancer there are quite some herbs needed).

    Your´s Konstanze

    Reply ·
  46. Caroline

    Yes I do need the truth of my pain. Then I can defeat the problem that persists to take me down.
    Trouble with me….I want to be healed of my pain not just control it…..completely take my power back!
    I don’t think it’s all just my brain….maybe I’m wrong?…..could it be a perfect storm…..emotional,spiritual,physical
    Psychological,social…etc.? Something …I need a breakthrough here.
    Dear lord, this is where you come in,thank you. Amen.❤️

    Reply ·
  47. Michele Metz

    I like the idea of “upping my game.” It’s what I need — an antidote to the poor eating choices I have been making. Thank you.

    Reply ·
  48. Bonnie MacBird

    Oh, this makes so much sense, Susan. Thank you.

    Reply ·
  49. Ginny

    I’m struggling quite a bit with this issue so I was very interested in this vlog. Binging / over-eating / letting the acquisition of food and alcohol control my day has been a real issue for me since I tried BLE for the first time last year. I had 4 solid weeks during a boot camp in 2017 and felt the best I’ve ever felt. Since then, every time I set a date to start again, it feels like I’m about to go into major deprivation mode – so I eat and eat and eat all my favorite things in advance of the start date – and find an excuse to move the date forward and just keep eating. I’ve done this so many times that I’ve put on more weight before even making another BLE attempt. I didn’t consider myself a food addict prior to starting BLE – but now I have been wondering if that label has made me act like an addict – as if it is giving me license to eat more, because, “hey, I can’t help it. I’m an addict.” Some of this behavior was definitely present before BLE – but it has dramatically increased.

    This vlog has definitely given me some things to think about!

    Lastly, this is not BLE related – but as the parent of a special needs child who has many friends in the special needs/autism community – I’d like to urge you not to use that as a reference point for how your brain works . I understand the sentiment and I know it was meant with no ill intent whatsoever, but it hit a nerve with me and I know it would with many friends in the special needs community. Again – I know that is the last thing you would want to be the case, so I wanted to let you know.

    Reply ·
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