Why Intuitive Eating Feels Chaotic at First (And How it Gets Better)

Have you heard about the concept of “intuitive eating” but it sounds too scary/messy/chaotic/unhealthy? Read on.

What is Intuitive eating? (And What it is not.)

Since I have other blogs that go more in depth to what intuitive eating is (like this one), I will just do a quick overview here.

What intuitive eating is:

• listening to your body’s internal cues to guide eating habits (ie hunger, fullness, cravings, etc)

• working in collaboration with your body and needs based on the situation

What intuitive eating is not:

• a hunger fullness diet (ie only eating when hungry and only stopping eating when you are full)

• going 100% of of internal cues (ie only eating if hungry and not based on timing, or only eating what you are craving vs what may be needed)

• a place that you “arrive” to (ie. I am doing intuitive eating right or I am not)

How intuitive eating can look and feel at first

When people first hear the concept of intuitive eating it can sound really scary and chaotic, maybe even feeling that you can either have health, or you can do intuitive eating (IE). When we think about intuitive eating in the context of diet culture framework being the predominant way we relate to food and our body, all these thoughts about IE make sense.

Additionally, if we continue looking through the lens of diet culture, it can seem like IE is asking you to be a hungry toddler loose in a candy shop. In this instance the toddler “listening to their body” might mean shoving as much candy into their mouth as quickly as possible and then feeling sick. I am not going to say this will never happen when you start IE. Because of the relationship with food that people are often starting with (scarcity, shame, etc) then there may be times that feel like this. But this is not the end goal of IE, and that would merely be a step in the process, not the inevitable outcome.

IE feels scary because when we are told more control is the only way we can eat in a way that feels healthy and “normal”, it sounds like IE is telling you to have less control. Which in your experience very may well have led to the toddler-in-a-candy-shop feelings I described above.

In a way yes, intuitive eating is asking you to loosen the control, however that does not mean you are left with chaos and no structure. What IE is working to do is replacing control with agency and choice - two much more powerful and maintainable tools than the illusion of total control.

What intuitive eating can look like in maintenance

To give a picture of what I mean, let’s look at IE not as a place of “arrival” but as as an ongoing learning and practice.

Looking back to the example above of the hungry toddler, but from an intuitive eating perspective. Picture first feeling like a hungry adult entering a candy store. Some examples of grounded adult IE thoughts are: “I am so hungry that all of this candy looks so good. But I know that I am actually hungry for a meal so I am going to get some candy, but for after I have lunch. Therefore my body gets the nourishing meal it needs and I am not trying to make a meal out of candy. I can enjoy the candy after lunch from a place of peace and checking in when I am satisfied. I will feel comfortable, full, nourished, full of agency and not sick to my stomach.”

Diet culture talks to us like our bodies are that uncontrollable toddler but actually, having a relationship with our body can feel like the adults that we are. I could go on and on about all of the examples for outcomes and nuance in this situation but overall the message is this: with intuitive eating your approach to food would change into agency, choice and collaboration with your body. No two situations might look the same, and that is completely fine because in IE there is no black and white, right or wrong, all or nothing so any choice you make is okay. Again, when you are recognized as an adult with agency and choice, you can feel empowered about your relationship with food, hunger and cravings rather than at the whim of its chaos.

Why Intuitive eating feels like the scariest thing you can do

Even if the above example sounds nice in theory, moving away from all or nothing and black and white thinking can still sound incredibly scary. What do you mean there isn’t a simple right or wrong choice?? This is why diets and diet culture feels so contained, straightforward and safe. If you eat in this exact way in this exact amount your will achieve eveything that you want (ie. perfection). The reason why this inevitably breaks down is because one, perfection does not exist and two, life is never the same so it actually gets really exhausting to try to maintain such a rigid structure.

When it is all or nothing and black and white every time you try to make a decision that feels the best for the moment but “breaks” the diet rules you feel like you are failing, slipping or that you can’t trust yourself. For example, people will often incorporate “cheat days'“ into their diets. Which probably works for a time. But what happens when you need two cheat days in a week in order to celebrate two birthday parties? Or what happens when you go on vacation for two weeks? Or what happens when life gets so stressful that you feel like you don’t have the capacity to maintain the rigidity? This is where the shame of failure informs you of what you are capable of and what your relationship with food is.‍ ‍But this is all a false equation and an equation that is set up to not empower you, but leave you feeling weak, defeated and undisciplined.

End note

I don’t have an exact answer of how you as an individual can get of out of that pattern and equation, but just that it is entirely possible. The guidance I can provide is to explore intuitive eating, even if that feels like it would be the last thing on earth that would help you.

Also, what I can promise is that life can get so much better when you get out of this pattern. You can feel in the driver’s seat of your relationship with food and your body. You can feel like you can just as easily say yes or no to foods. You can have fun, joyful and exciting experiences with food and that does not feel chaotic. It actually feels just that - full of joy and peace.

••••

If this sparked something in you and you would like to learn more about intuitive eating I have a workbook here that is great for starting that journey.

If you feel like you would like more personalize support I also offer counseling sessions here.

Why Thinking About Food So Much Doesn’t Mean You’ve Failed

What is food noise, why you can’t stop thinking about food and the role that intuitive eating and GLP-1s can play.

food noise and cravings

Lately, "food noise" has become a widely discussed concept, and there are many interpretations of what it means.

I will get into what is biologically happening with “food noise” but first I want to validate this noise for people. If I had to simplify what the number one question and complaint I hear from clients and people around me is related to food noise. Here are some examples:

“Oh I can’t eat that, if I started I just wouldn’t stop!”

“Ugh I saw donuts at the grocery store yesterday and I haven’t been able to stop thinking about them since.”

“We can’t have those foods in the house, if I know they’re there I won’t be able to think about anything else.”

I image that many people have felt this way at one point in their lives, myself included! I used to struggle so much with what would be called food noise now - I had intense cravings, obsessive thoughts about eating and when I would “break” I would fantasize about all the foods that I was going to binge on.

In the next section, I'll explore what might be happening in our brains and bodies when “food noise” takes over, including possible links to hunger hormones and reward pathways.

what i think about food noise, as an intuitive eating rd

Biologically speaking, food noise refers to those persistent, intrusive thoughts about food that often arise when hunger or cravings are ignored or dismissed. In other words, it’s the mental chatter about eating that can become louder and more difficult to manage the longer our needs go unmet.

Continuing from a biological perspective, the body views food simply as fuel—it has a neutral attitude toward what we eat, without categorizing foods as good or bad (except for things like spoiled food or allergies). The body doesn’t understand intentional restriction, dieting rules, or moral judgments about food. It just responds to whether or not it’s getting the nourishment it needs. Now, let’s look at how ignoring hunger and cravings can turn this neutral biological process into the experience of food noise.

Hunger “Noise” Example:‍ ‍Imagine you skip lunch because you’re busy or because you think you shouldn’t eat yet. Your body starts sending hunger signals—maybe your stomach rumbles or you feel low on energy—but you dismiss them for external reasons, like following a diet or thinking it’s not the right time to eat. Since your body doesn’t understand these reasons, it responds by making its signals louder and more persistent. You may notice your mind repeatedly drifting to thoughts about food, and every reminder gets harder to ignore. This is food noise: your brain’s way of trying to get you to pay attention and eat.

Cravings “Noise” Example: Now, say you’re craving something sweet—a donut, for instance. There could be many reasons for this craving, from stress to simply enjoying the taste. If you dismiss the craving because you think you shouldn’t have sweets, label the food as “bad,” or worry that you’ve already eaten too much today, your body may start to see that donut as scarce or forbidden. When a food becomes scarce, our desire for it increases. Then, if those donuts are in your kitchen, your brain will keep reminding you they’re there, leading to ongoing food noise until you eventually address the craving.

How to use IE to have cravings feel manageable

We are taught time and time again that cravings are bad (unless maybe you are craving something deemed “good” or “healthy”) and we are also taught we cannot trust our hunger if it doesn’t cue in a way that lines up with what diet culture says that it should - whether that be timing, portion sizes, etc.

Many people know how exhausting it can feel when food noise is constant. The good news? Research and experience both suggest that intuitive eating can significantly quiet these intrusive thoughts by addressing intense hunger and cravings in a more compassionate, balanced way.

Step 1: Tune In to Subtle Hunger and Fullness Signals

Notice your body's gentle cues instead of waiting for intense hunger, which helps prevent cycles of deprivation and overeating (Tribole & Resch, 2020).

Step 2: Approach Food Without Judgment

Let go of labeling foods as “good” or “bad.” Restricting foods intensifies cravings; practicing neutrality reduces guilt and lets you explore what’s driving the craving (Tylka et al., 2014).

Step 3: Honor Your Hunger and Cravings

Honor your hunger and cravings, even when it feels counterintuitive or scary. If this step feels overwhelming, remember that support is available — registered dietitians and therapists specializing in intuitive eating can help you unlearn diet rules and build trust in your body.

We live in a world that often teaches us to mistrust our cravings and hunger—unless they fit a narrow definition of “healthy.” But you are not alone if you struggle to believe your body’s signals. By practicing intuitive eating, you can learn to trust yourself, reduce the mental chatter around food, and create a more peaceful relationship with eating.

Can you be on a GLP-1 and learn Intuitive eating?

Learning to practice intuitive eating while being on a GLP-1 is tricky, but not impossible. This is where is really recommend working with a dietitian that practices in intuitive eating and has an understanding of these medications. When supporting clients considering or using GLP-1s, I use a personalized approach, weighing pros, cons, and overall health — not just weight loss. For example, one client shifted her focus from weight management to improving energy and her relationship with food, deciding to prioritize intuitive eating alongside the medication.

It is essential that anyone considering GLP-1s gets balanced information, especially if they have a history of disordered eating or an eating disorder. Recent studies show prioritizing weight loss can lead to anxiety, increased disordered eating risks, and lower self-esteem (Tylka et al., 2014). Elevating weight loss above other health goals may cause significant physical and psychological side effects.

If you’re navigating these decisions, remember: there is no one-size-fits-all approach, and you deserve guidance that honors your unique journey.

Conclusion

Practicing intuitive eating can be challenging right now, especially with widespread discussions about GLP-1 medications, body weight expectations, and advice about what’s “right” for your health. Because “food noise” is a top reason that people start GLP-1s I wanted to showcase intuitive eating as both an alternative to these medications and an added support.

When we look at the experience of food noise as biological and not a personal failing, then we can address it from a biological perspective and finally get the outcomes that many people desperately want.

If this piece resonated with you and you would like to learn more about working together I have session information here.

References

·       Tribole, E., & Resch, E. (2020). Intuitive Eating: A Revolutionary Anti-Diet Approach (4th ed.). St. Martin’s Essentials.

·       Tylka, T. L., Calogero, R. M., & Danielsdottir, S. (2014). Intuitive eating and its psychological correlates: A literature review. Appetite, 76, 3–9.

How Your Nervous System Can Effect Your Eating Habits

Understandably so, I think more and more of us are in a chronically stressed state. So what does it really mean to “stress eat” and how can you help reduce this?

What is your nervous system?

When we are talking about our “nervous system” we are more specifically referencing the “autonomic nervous system”, which is responsible for our sympathetic and parasympathetic systems. It is basically a network of nerves that branches out to every part of your body, like the roots of a tree.

• The sympathetic branch is often associated with the "fight, flight, freeze, or fawn" responses. When this pathway is activated, the body enters one of these four states as a reaction to stress or perceived threats.

• The parasympathetic branch is involved in the "rest and digest" functions. This is considered the default state for the autonomic nervous system, where the body is able to relax, recover, and maintain routine bodily functions.

Acute vs Chronic nervous system activation

Your nervous system is designed to activate when you are in danger and then return to a rest state. For example, when a deer escapes from a threat, you might see it literally “shake off” the activated state when it is in safety again.

The parasympathetic state is when your body can rest and recover, which is essential for long-term health and well-being. However, in our modern lives, our brains cannot always distinguish between real and imagined danger. Because our nervous system evolved to respond to physical threats, it now reacts to emotional or social stressors in much the same way. Our bodies perceive anything that triggers anxiety—such as running from a lion, sending an email to quit your job, or unexpectedly seeing an ex—as equally threatening. As a result, we often remain chronically in an activated state, and that’s where our bodies begin to wear down, since we are not meant to live in a constant fight, flight, freeze, or fawn (4Fs) state.

What stress really is and how it can impact your health

This is where the difference between acute and chronic stress comes into play. Stress, anxiety, and nervous system activation are all essential states. However, we are not meant to remain in these states continuously. When we discuss the negative health impacts of stress, anxiety, and a hyper-vigilant nervous system, we are referring to the chronic form of these conditions.

This distinction is important because many people believe the goal should be to have no stress or anxiety at all. Not only is this impossible, but it also leads to numbing and blocking feelings, rather than moving through the healthy, normal pathway of nervous system activation followed by returning to a state of rest, digestion, and regulation.

Effects on eating

Often, when we think of stress eating, we picture a terrible day at work followed by eating a pint of ice cream while standing in the kitchen. While that’s a common example, stress eating can show up in many everyday ways. For some other examples, you might find yourself mindlessly snacking on chips while you’re behind in answering emails, reaching for a candy bar during a busy afternoon, or grabbing take out on your way home after a long day even though you wanted to cook dinner. Let’s zoom out and consider stress eating as a broader pattern rather than just isolated moments.

When we’re in a stressed or activated state, it can affect how we eat and our ability to connect with our body’s signals. This might look like eating quickly, trying to “get it over with,” feeling out of control, or only realizing how you feel after the meal is finished—often because the food is gone, not necessarily because you felt full.

We may also crave quick, high-energy foods because, in moments of stress, our bodies shift into “survival mode.” If you were running from a lion, you’d be rushed, breathing shallowly, disconnected from your body’s needs, and grabbing whatever food would give you an instant energy boost.

If you notice these patterns in yourself, try pausing for a moment before eating. Take a few deep breaths and check in with how you’re feeling. Slow down and experience the food that you are eating. This simple step can help you reconnect with your body’s needs and make more intentional choices, even during stressful times - which might mean still eating the candy bar on a busy afternoon! It is not about labeling these foods and eating patterns as “good” or “bad”, but rather that the goal would be for you to feel like your food choices are coming from a place of regulation rather than panic, anxiety, stress and high nerves.

Regulating your nervous system - not just buzz words

You may have also heard the term of “regulation” when it comes to the topic of the nervous system. As mentioned earlier, experiencing stress or anxiety is a normal part of life; the goal isn’t to avoid these feelings completely. Because stress and anxiety are natural responses, our aim is to help the body return to a calm state after these experiences, rather than eliminate them entirely. Regulation is the process that enables us to shift out of chronic stress and into a state of homeostasis.

When people talk about nervous system regulation, they’re referring to the ability to move from a heightened 4Fs response into a ‘rest and digest’ state most of the time. I also think of it as feeling truly safe—safe and okay from your nervous system’s perspective. This sense of safety allows your body to relax and function optimally.

So what does this actually look like? There are several practical ways to support nervous system regulation:

• Taking three deep breaths: This activates the parasympathetic nervous system, which helps calm your body and mind.

• Slowing down when you feel rushed: Giving yourself permission to pause signals safety and helps your stress response settle.

• Gentle movements, such as walking outside or stretching: These activities release tension and encourage your body to shift out of an activated state.

• Meditation: Practicing mindfulness can reduce chronic stress by training your brain to return to calm more easily.

• Engaging in activities that bring you joy: Doing things you love distracts from stress and reminds your body that it’s safe.

  These are all actions you wouldn’t choose if you were physically in danger—such as running from a lion. Doing them signals to your body that you’re safe and don’t need your nervous system to remain on high alert.

This process takes time and practice. It’s normal if you don’t feel different right away. Depending on how long your nervous system has been chronically activated, it may take a while to build a new baseline where you can experience acute stress and then return to a grounded state more easily.

Interesting research suggests that conditions like ADHD may mean your nervous system is more easily activated and takes longer to calm down. If you find regulation especially challenging, approach yourself with curiosity and compassion—it’s part of your unique experience! It can also be helpful, and sometimes essential, to get help with this from a provider. If you resonated with the above eating experiences I would recommend working with a dietitian specializing disordered eating/eating disorders and a therapist to help you with thought patterns, past experiences, etc.

If you would like to work with me, here is more info!

Should I Be Eating More Protein?

All about the new dietary guidelines regarding protein and what it means for you.

Overview of Guidelines for Protein

The USDA has put out the “Dietary Guidelines for Americans” every 5 years since 1980. These guidelines are meant to do exactly as the title suggests - guide Americans towards health. They are responsible for the famous Food Pyramid, My Plate and now the “new” Food Pyramid. As a nutrition professional I learned these recommendations and have utilized them to guide my dietary recommendations for my clients. These are a big deal. And also, they’re not. Let me explain.

(I will only be focusing on the new protein recommendations with these guidelines, but will potentially unpack other aspects in the future since there were many large changes.)

Comparing the Previous Protein Guidelines to the New

Just as an overview, the previous protein recommendations were 0.8-1 grams/kilogram of body weight daily. These guidelines have been in place since the 1940s and were based on studies at that came to these conclusions. One might say “wow, those are so old, they need an update!” which I can see this perspective on. Another perspective is that these protein targets have been questioned throughout the decades, but repeated research has upheld them because they’re backed by the strongest evidence.

To compare and jump to the present day, the new 2025-2030 guidelines are recommending 1.2-1.6g/kg protein daily; which is significantly higher than before. It also is recommending these elevated protein amounts for everyone, not just certain lifestyles and health factors.

As a clinician it is my job to remain open-minded to new and emerging research, so I was open to there being research to back these major changes. Yet, there is none to be found - which has been raising concerns in the medical community about the validity of these recommendations.

Recommendations

So why does this all matter? What is a few extra grams of protein, isn’t protein good for you?

It matters for so many reasons. And since I can get very wordy when I’m fired up I will force myself to do bullet points.

• Protein is great and essential. I help people eat more protein every day. But our body functions best when all the macros are in the right proportions, and putting one a pedestal with the idea of “the more the better!” is not only leading to imbalance but also potentially poses health risks.

• It is concerning that there does not seem to be scientific backing behind these recommendations. That is not to say there are no studies whatsoever at high protein diets. However, recommendations like this are a major public health guideline which typically rely on years of research, yet here it appears in this case the advice was given first and then looking for the justification.

• High protein is the latest fad. Again, protein is important and beneficial. But like with all the macros, elevating protein is the same as villainizing fat or carbohydrates; things that go in and out of style. The amount of latest food trends infiltrating these recommendations is not something that I have seen in my 10 years as an RD. (And not to say that money is never involved in these recommendations, the big push for drinking milk as a major calcium source was one that definitely has questions behind where this recommendation came from.)

• There are multiple health risks that can come from high protein diets. Some examples are digestive difficulties from decrease in fiber and imbalance of the macronutrients and strain on your kidneys. These new recommendations do not fall outside of an amount of protein that one could consume safely, but I worry again about the implications that “more is better!” and that you “should” be focused on adding as much protein as you can.

From what I have seen, I will continue recommending 0.8-1g/kg protein daily for the average individual, and 1-1.2 gm/kg protein daily for athletes, health concerns needing higher amounts of protein, etc.

(With the disclaimer that though I am a medical professional, these recommendations should not be used as medical care or replace care from your provider.)

COnclusions

It is important to understand the origins of these guidelines, the current political context surrounding their implementation, and their implications for individual health. I’ve always suggested following government health recommendations as guidance vs. rigid rules, as there can often be discrepancies between broad public health initiatives and their impact on individuals. Differences that can create guilt, shame and all-or-nothing thinking rather than sustainable healthy habits.

It would be understandable if you have more questions than answers at this time, and I encourage you to reach out to an expert in the field in order to guide you more specifically. If you would like that someone to be me, here is the link to book a free consult and more information about sessions.

How to eat more plants (without rules or guilt)

I’m sure you have heard a lot about plant-based diets and all the potential benefits. Benefits to your health, the environment, animal rights, etc. Most people want to eat more plant-based meals but feel guilty because they think it’s hard to keep up, don’t like the foods, or see it as just another short-term diet. So how do we both increase the amount of plant-based foods we eat, and do it without the guilt and shame?

what do you like?

Start with what vegetables and plant-based foods you like.  And before you say “I don’t like any” I have yet to work with someone that does not like a single vegetable or plant based protein.  I find that it is more the narrative of “I don’t like any veggies even though I should” that is getting in your way rather than you not actually liking anything.  Make the list of all the things that you like.

Add, don’t replace

Now that you have an idea of a baseline of what you like, try adding in those veggies or plant proteins to meals that don’t have any, this could be breakfast, lunch, dinner or snacks.  Try adding these to meals in new ways and flavors. Making it a fun challenge helps you enjoy it more than forcing yourself into compliance.

Once you have that baseline going, now make another list.  This list is of plant foods that maybe you have never tried but are interested in, you aren’t sure if you like, or that you think you might like if it was cooked a certain way.

Start adding these into meals gradually, trying one new thing a week and building from there. It’s about steady progress, not a sudden overhaul that starts on Monday and fizzles out by Thursday.

what was your relationship to veggies growing up? (what is your veggie trauma)

This is a good thought exercise if you feel especially stuck in the above narrative of “I just don’t like veggies.”  9.9 times out of 10 when someone has this narrative it is because they are trying to force themselves to like boiled, unseasoned veggies or salad with a drop of dressing – ick.  Forget the myth that you “ruin” veggies by making them the way you’ll actually eat them. Carrot sticks with ranch don’t lose their nutrients just because you dip them. Adding a dressing you enjoy to your salad doesn’t make it unhealthy—it helps you like it more and crave it again. If veggies don’t excite you, try making them taste good in ways you love!

can you reframe to experiment and play?

As I said above there is so much guilt and shame when it comes to people eating vegetables and/or plant based foods.  They feel like it is the healthiest thing they could do, but also feel like unless they are eating a raw vegan diet, they are never going to be healthy enough.  This is not true and is the biggest barrier when it comes to people supporting their health even by having some veggies in their life.

Instead of shaming yourself, make it fun! Start with vegetables you actually like (even if you think you don’t), cook them in ways that sound good to you, and try adding one new veggie or cooking method for the veggie each week. Keep it simple and enjoyable! This causes positive reinforcement – a much more powerful tool for habit change than shame and guilt, which much push you two or three steps but will not feel good doing it.

getting out of the all/nothing with labels (vegetarian, vegan, etc)

You’re making an impact even if you aren’t 100% vegetarian/vegan.  Another large barrier that I see is the all or nothing when it comes to eating vegetables and plant-based.  If you want to be 100% vegetarian or vegan – go for it!  But what I find it that people feel that 100% is the only way to make a positive impact on their health, the environment, animal rights, etc.  This is also something that you can start slow and if you goal is eventually to get to 100% plant based that is also fine. 

There is also everything else in between where even if you start with adding veggies to some of you meals where there wasn’t any before – that is positive.  If you start having one plant-based meal a week where before it was all animal product based – that’s a positive impact.  You can start slow and also get to a place that isn’t 100% anything and still be positively contributing to the things that matter to you.  Our bodies work on averages and overall, not in the extremes of only having one path to health for your individual body.

I myself was a vegetarian for 5 years and have since moved away from that label. However when I think about my day-to-day eating patterns, I often gravitate towards vegetarian meals because that is my preference. I find that eating this way is much more sustainable and healthy for my body and also everyone can decide what is best for their own lives.

If this all sounded great but you’re not sure how to get started for yourself, reach out to me. I’d love to talk with you about working together on creating eating patterns that feel good!