GLP-1 medications were initially developed to help manage type 2 diabetes by regulating blood sugar levels. Recently, these medications have gained attention for promoting weight loss by suppressing appetite and slowing digestion, which enhances feelings of fullness (1). While they offer benefits for managing type 2 diabetes, cardiovascular disease, and kidney disease, little research has examined their effects on eating disorders. The decreased hunger cues and rapid weight loss associated with GLP-1 medications raise concerns for individuals with a history of eating disorders, those in recovery, or those at risk of developing disordered eating behaviors (2). Eating disorder specialists are also questioning the broader implications of these medications, including their influence on weight stigma, healthcare access disparities, and racial inequities in health outcomes. Lack of Routine Screening in Primary Care Many individuals with undiagnosed eating disorders are being prescribed GLP-1 medications, as routine screening for eating disorders is not commonly conducted in primary care settings (3,4). Specialists have observed an increase in new or worsening eating disorder symptoms among patients using these medications (3). What Does the Research Say? As of 2024, research on GLP-1 medications and eating disorders remains limited (1-4). Some studies suggest these medications may reduce binge eating episodes in individuals with binge eating disorder (BED) or bulimia nervosa (BN). However, these studies often have small sample sizes and focus on short-term effects (3–6 months), leaving long-term impacts unknown. The only randomized controlled trial on BED found no significant changes in eating disorder behaviors. Research on other eating disorders, such as atypical anorexia, is even more scarce. Given these limitations, no evidence-based guidelines currently exist for using GLP-1 medications in eating disorder treatment. A 2024 literature review highlights key areas for future research, including (1): Incorporating standard eating disorder outcome measures. Differentiating between pathological dietary restriction (e.g., skipping meals, rapid weight loss) and non-pathological dietary restraint (e.g., reducing overeating while maintaining adequate nutrition). Conducting long-term studies (2–5 years) to assess delayed-onset eating disorder symptoms, including rebound binge eating after discontinuation. Investigating potential misuse of GLP-1 medications, particularly with the introduction of oral formulations. Exploring how these medications interact with psychotherapeutic interventions, such as cognitive-behavioral therapy (CBT), to mitigate eating disorder risks. Potential Risks (1-4) Irregular Eating Patterns:  Regular eating is essential for eating disorder recovery, but GLP-1 medications can decrease hunger and cause early satiety, making it harder to maintain consistent eating patterns. Cognitive and Behavioral Outcomes:  These medications may reinforce harmful beliefs about restricting food intake or ignoring hunger cues. Their strong association with weight loss raises concerns about misuse to further a drive for thinness. Rapid weight loss and malnutrition are known risk factors for eating disorders. Rebound Binge Eating:  Individuals with BED may initially experience fewer binge episodes due to appetite suppression. However, this effect does not address the underlying emotional and behavioral aspects of BED. If the medication is discontinued or loses effectiveness, a rebound effect may occur, leading to stronger binge episodes and reinforcing a sense of loss of control. Weight Cycling:  Limited access to GLP-1 medications or discontinuation can lead to weight cycling, which has been linked to negative health outcomes. Potential Benefits Management of Co-Occurring Conditions:  These medications may support treatment for medical conditions such as diabetes while a patient is receiving eating disorder care. Reduction in Binge Eating Episodes:  Limited research suggests some individuals with BED may experience a temporary decrease in binge eating while using GLP-1 medications.  Considerations for Providers (4) Dr. Kimberly Dennis, a psychiatrist specializing in eating disorders for over 20 years, emphasizes the importance of patient autonomy and individualized care. She encourages providers to adopt a collaborative, nonjudgmental approach that prioritizes the patient’s quality-of-life goals as defined by the patient, not the clinician. This approach helps reduce stigma and discrimination in healthcare settings. Recommendations for Providers Dr. Dennis suggests the following best practices (Dennis, 2024) : Ask all patients about recent medication changes. Confirm whether the patient has an FDA-approved indication for GLP-1 medication. Explore the patient’s goals and motivations for using the medication. Provide informed consent within their scope of practice, considering the medication’s impact on all of the patient’s conditions—not just the eating disorder. Collaborate with the patient and other healthcare providers. Implement monitoring and more frequent follow-ups. Given the lack of research, Dr. Dennis advises providers to rely on: Parallel Data:  Drawing insights from research on similar conditions. Clinical Experience:  Making informed decisions based on professional expertise while acknowledging and minimizing personal biases. Patient Preferences:  Respecting the patient’s lived experience and treatment goals. Final Thoughts GLP-1 medications present both potential benefits and risks in the context of eating disorders. Until more research is available, a cautious, patient-centered approach is essential to ensuring the best possible outcomes for individuals in recovery. If you are a provider looking for an eating disorder dietitian, please have your patient use the Book Now link to receive compassionate care. References Mirch, M. C., Teigen, L. M., Kühnle, M. C., Gupta, S., Alam, M., Ben-Porath, C., & Guarda, A. S. (2023). GLP-1 receptor agonists and eating disorders: A scoping review. International Journal of Eating Disorders, 56 (12), 2282–2296.   https://doi.org/10.1002/eat.24109 National Eating Disorders Association. (2024). GLP-1 Receptor Agonists and Eating Disorders . Retrieved from   https://www.nationaleatingdisorders.org/glp-and-eating-disorders/ Gumbrecht, J. (2024, February 26). Experts warn of potential risks as more people use weight loss drugs for eating disorders. CNN Health . Retrieved from   CNN Dennis, K. (2024). GLP-1 Medications and Disordered Eating: A Personalized, Evidence-Based Approach  [PowerPoint slides]. SunCloud Health. Retrieved from   SunCloud Health

A key principle of intuitive eating is learning to honor your hunger—but what does that actually mean? While many people are familiar with biological hunger, it’s not the only type of hunger we experience. In fact, hunger is far more complex than most realize. I often hear clients ask, "Is it normal to eat when [fill in the blank]?" The truth is, hunger isn’t as black-and-white as it seems. Let’s unpack the different types of hunger and understand how they each contribute to the practice of honoring hunger. Biological Hunger: The Classic Hunger Cues   Biological hunger is the body’s natural signal that it needs energy, and it’s a type of hunger most people recognize. Common signs include lightheadedness, difficulty focusing, stomach gurgling, irritability, fatigue, or persistent thoughts about food. To manage biological hunger effectively, it is recommended to eat balanced meals or snacks every 4-5 hours. This routine helps prevent extreme hunger, making it easier to stop eating when satisfied, knowing your next meal isn’t far away. While some may try to suppress hunger by drinking water or filling up on low-calorie foods, this relief is only temporary. Imagine hunger as a pendulum: the more you suppress it, the harder it swings back, often leading to intense cravings or overeating. Practical Hunger: Eating for the Future, Not Just the Present   Practical hunger is all about planning ahead. This might sound strange if you’ve never considered it, but think of it like scheduling a lunch break even when you’re not yet hungry. If you have a busy day or know you won’t have time to eat later, having a meal or snack at a more convenient time helps prevent you from becoming overly hungry later on. It's also an important part of recovery if you've spent time dieting and your hunger cues are still out of whack. Eating when you’re not biologically hungry can be a necessary step to get those cues back on track.  Taste Hunger: When Food Just Sounds Good   Taste hunger occurs when we eat simply because food sounds delicious, not because we're physically hungry. For example, craving something sweet after a meal is a classic sign of taste hunger. It’s about honoring a desire for a specific food, even if you’re not biologically hungry—and that’s perfectly okay! Taste hunger can also appear in social or celebratory moments. Do you need to be physically hungry to enjoy a slice of cake at your friend's birthday party? Absolutely not. Food is more than just fuel; it’s also about joy, connection, and savoring life’s special moments.  Emotional Hunger: Navigating Food for Comfort   Emotional eating is a nuanced and often debated topic in conversations about what defines a healthy relationship with food, with varying perspectives on its role and impact. I like to view emotional eating in two ways: as a way to enhance your eating experience positively, and as a way to numb or avoid negative emotions. Many people don’t realize that truly enjoying food is an essential part of feeling satisfied, which can make it easier to stop eating when you’re biologically full. Choosing foods that evoke positive memories or emotions is completely normal and can be a joyful part of eating. However, on the other side of the spectrum, emotional eating can also serve as a coping mechanism to avoid boredom, stress, anxiety, or even as an act of self-sabotage. This is where it becomes more complex. If you’re disconnected from your hunger and fullness cues, it can be challenging to discern whether you’re eating to satisfy physical hunger or to address an emotional need. With intuitive eating, there are no food rules, and you’re encouraged to eat without guilt or shame, even when emotions are involved. But if food becomes your primary escape or starts to interfere with your quality of life, it’s important to seek support from a professional who can help you address the underlying emotions and rebuild balance. Why Understanding Hunger is So Important   Honoring the different types of hunger is about more than just fueling your body—it’s about honoring your needs and experiencing the joy from food. Whether it’s biological hunger telling you your body needs energy, taste hunger inviting you to savor a food you love, or emotional hunger seeking comfort or connection, each type of hunger plays an important role. Ignoring these cues can lead to frustration, overeating, or even disconnection from your relationship with food. By recognizing and honoring all forms of hunger, you create space for balance and satisfaction, making it easier to eat mindfully and without guilt. After all, food isn’t just fuel; it’s also about joy, community, and self-care.

We constantly hear messages about how we need to be exercising enough for health and wellness. But most of this advice is geared toward the general public—not those navigating hypothalamic amenorrhea (HA). When you’re working to restore your period, the very habits that are praised in mainstream health culture can actually stand in the way of recovery. It’s frustrating, confusing, and can feel isolating. If you’ve lost your period, you might wonder if continuing to exercise will protect your bones. While exercise is generally good for bone health, the benefits are not the same when HA is involved. In fact, continuing to exercise without addressing the root cause of HA can accelerate bone loss rather than prevent it. Let’s explore why. What is Hypothalamic Amenorrhea? Hypothalamic amenorrhea (HA) happens when your period stops for at least three consecutive months due to stress on the body, often caused by not eating enough, exercising too much, or experiencing high levels of psychological stress. Your brain (specifically the hypothalamus) senses that your body doesn’t have enough energy to support reproductive functions, so it reduces the production of hormones necessary for ovulation and menstruation. This can lead to low estrogen levels, which not only affects fertility but also compromises bone density over time.  How is HA Diagnosed? Since HA is a diagnosis of exclusion , doctors first rule out other potential causes of missing periods, such as PCOS, thyroid disorders, or pregnancy. This process typically includes a medical history review, hormonal blood tests, bone density scans (DEXA), and lab work to eliminate other conditions. If no other explanation is found and signs of low energy availability are present, HA is the most likely cause. Why Exercise Won’t Prevent Bone Loss in HA Estrogen is Essential for Bone Strength In the case of HA, estrogen is often too low for a menstrual cycle. Estrogen plays a critical role in bone remodeling and density. When estrogen levels drop due to HA, bones lose more density than they rebuild, making them weaker over time.  This means that even if you’re lifting weights or engaging in impact-based activities, your bones can’t effectively strengthen without adequate estrogen. Insufficient Energy Availability Impairs Bone Formation HA is caused by insufficient energy availability meaning your body isn’t getting enough fuel to support all its functions. In response, the body prioritizes essential systems (like keeping your heart beating) over bone repair and growth. If you’re not fueling enough to match your activity level, exercise can actually contribute to further bone loss. Higher Risk of Stress Fractures and Osteoporosis Studies show that individuals with HA—especially athletes and those engaging in high-intensity exercise—are at a higher risk for stress fractures, osteopenia, and osteoporosis.  Since the body is in a state of insufficient energy availability, it pulls nutrients from bone stores, further weakening them over time. The longer HA persists, the greater the risk of developing irreversible bone loss. It Can Reduce Sex Hormone Formation Exercise, especially high-intensity or prolonged workouts, triggers the release of cortisol, a stress hormone. Research supports that women with HA experience higher cortisol levels than women without HA . Cortisol suppresses sex hormone production (like estrogen and progesterone), further delaying the return of your menstrual cycle . This means that continuing to engage in high intensity or prolonged exercise can prolong the amount of time it takes to recover from HA. In addition, p rolonged high cortisol can also contribute to bone loss , compounding the negative effects of low estrogen.  Common Misconceptions About HA "If I'm not underweight, I can't have HA" HA can occur in individuals of all body sizes  and even at a weight higher than your set point weight range. This is because HA is caused by insufficient energy availability, not just low weight. “I don’t exercise much, so I can't have HA” HA can occur regardless of exercise, including the amount or type of exercise performed.  This is because HA is caused by insufficient energy availability, not just exercise intensity or duration. "I still get a withdrawal bleed on the pill, so I don’t have HA." Some people are prescribed birth control as a way to ‘fix’ HA or protect bone health. While research suggests that the pill may improve bone density in certain cases, there is also evidence to the contrary, making the overall findings inconclusive. Because HA is associated with an array of additional long term health concerns, given these mixed findings, I recommend healing from HA naturally by correcting energy imbalance. "Exercise strengthens bones, so I should keep working out." As discussed in the blog, without adequate estrogen and nutrition, exercise may contribute to bone loss rather than strengthen bones. By restoring your menstrual cycle, you can increase your bone density naturally. "I don’t have an eating disorder, so I don’t have HA.” You don’t need to have an eating disorder to develop HA. It is possible for disordered eating, chronically dieting, or unintentionally under-fueling your body to cause energy imbalance. "I can’t exercise at all with HA, or again in the future” Dr. Nicola Rinaldi’s research suggests that low-intensity, short-duration activities like walking and yoga do not delay HA recovery.  In contrast, high-intensity, long-duration exercise can delay the recovery process. When reintroducing more intense exercise, Rinaldi advises waiting until a person has had at least three consecutive menstrual cycles (Rinaldi, 2016). At that point, gradually increasing activity while maintaining adequate nutrition and energy balance is the best approach to support a sustained menstrual cycle. "My labs are normal, so I don’t have HA” Hormone levels can sometimes appear within normal ranges, but the absence of a period is still a key sign of HA. "You cannot have both HA and PCOS, or another condition that affects the menstrual cycle, at the same time." PCOS and other conditions can cause irregular periods or loss of menstrual cycle however high levels of stress and insufficient energy availability can also be a cause. In this case I recommend addressing HA first to restore hormone balance so the genetic condition can be managed sustainably with gentle nutrition. "My period isn’t missing, so i’m fueling adequately” Under-eating and overexercising can lead to hypothalamic amenorrhea (HA) for many, but some individuals may still have their period due to various factors. For example, individual differences in energy sensitivity and genetics influencing hormonal regulation.  However, even if the period remains, this doesn’t mean the body is functioning optimally, as other health issues like bone loss and metabolic changes can still occur . And remember, your mental health matters just as much as your physical health. If you're noticing other signs of low energy availability or if your relationship with food and exercise is taking a toll on your well-being, take it as a gentle signal from your body—it needs more nourishment and rest. HA Recovery is About More Than Just Restoring Your Cycle If you are struggling with HA, you are not alone. The best way to protect your bone density is to focus on adequate rest and nourishment. HA recovery is a process of healing and self discovery as you are able to learn more about your body’s unique needs and rebuild trust with yourself. Be patient and kind to yourself along the way, remembering that you are creating a healthier, more sustainable relationship with food, movement, and self-care. You deserve to feel fully nourished, energized, and at peace.  Looking for Additional Resources? To learn more about HA, I recommend the book No Period. Now What?  by Dr. Nicola Rinaldi, a researcher and expert on hypothalamic amenorrhea who has helped thousands of people recover their cycles through evidence-based nutrition, exercise, and mindset shifts. Rinaldi, N. (2016). No period. Now what? A guide to regaining your cycles and improving your health . NPNW Publishing. Looking for One-On-One Nutrition Support? Book an appointment at Kirchoff Nutrition Therapy today to work with a Registered Dietitian specializing in women's health.

Intuitive eating is gaining increasing attention in the eating disorder recovery and wellness space, but its growing popularity has also brought along confusion and misinformation. Many people assume intuitive eating is just “eating whatever you want” or think it means giving up on health altogether—neither of which is true! These misconceptions can create unnecessary resistance or misunderstandings about what intuitive eating actually is. In this post, we’ll clear up some of the most common myths surrounding intuitive eating, so you can better understand how this evidence-based approach promotes a positive relationship with food, body trust, and overall well-being. Misconception 1 - Eating Whatever You Want, Whenever You Want Intuitive eating is about giving yourself unconditional permission to eat when hungry and choosing foods that honor your health and preferences. It’s prioritizing nutrient-dense foods most of the time, in a way that’s still enjoyable. It’s also about acknowledging that “perfect eating” doesn’t exist. One meal, day, or week of eating does not determine your health—what nutrition looks like over time is what matters. Real life examples of intuitive eating Misconception 2 - It’s an Excuse for “Failing Your Diet” Intuitive eating isn’t about “quitting” on health or giving up on discipline; it’s about approaching health without working against your body. Nutrition looks different for everyone and the diet industry knows this. It thrives on convincing you that the one-size-fits-all approach is the only way to approach nutrition. These diets rarely address the root causes of your nutrition concerns or offer a plan tailored to your unique needs. Instead, they promote a rigid, all-or-nothing mindset that leaves little room for flexibility—one of the most crucial ingredients for long-term success. Misconception 3 - It’s Just for People in Smaller Bodies Intuitive eating emphasizes health-promoting behaviors that are beneficial for people of all body sizes. Research shows that individuals with a BMI over 30 who adopt healthy habits often experience similar health outcomes to those in the ‘normal weight’ BMI range who practice the same behaviors.  Intuitive eating respects the inherent diversity of all body shapes and sizes, encouraging self-care practices that prioritize both physical and mental well-being. After all, weight is not a behavior and is a poor indicator of health.  Misconception 4 - It’s Not for People Who Want to Lose Weight It’s completely normal to start your intuitive eating journey with a desire for weight loss—that’s the message so many of us have been taught. But intuitive eating gently encourages a shift in focus over time, guiding you toward sustainable, compassionate goals that prioritize your overall well-being. As you reconnect with your body and work toward a place of body neutrality, you may find that your mindset naturally begins to value health and happiness over a specific number on the scale. Intuitive eating isn’t about chasing an ‘ideal’ body size or perfection—it’s about progress, self-discovery, and creating a more peaceful relationship with food and yourself. Misconception 5 - Intuitive Eating is the First Step in Eating Disorder Recovery Intuitive eating is possible for everyone and is a long-term goal; however, it is not the starting point for someone recovering from an eating disorder. Many of the principles should be implemented in eating disorder recovery; however, attempting principles such as “honor your hunger” and “feel your fullness” during the early stages of recovery can lead to negative outcomes, as the mind and body first need time to heal. That’s why working with a registered dietitian and a licensed therapist is so important—they can help you unpack disordered beliefs around food and body image while addressing the deeper issues behind eating disorder behaviors. For many, following a structured meal plan temporarily is a key step in restoring your hunger and fullness cues and setting the stage for a healthy, intuitive relationship with food in the future. Misconception 6 - It’s Easier Than Dieting At first glance, intuitive eating might seem like the easier, more natural alternative to dieting—but it’s far from a quick fix. In fact, it comes with its own set of challenges, especially in the beginning. Unlike diets, which hand you a list of rules to follow, intuitive eating invites you to unlearn years of diet culture messaging and reconnect with your body’s natural signals. That takes time, patience, and a willingness to experiment with trial and error. But intuitive eating goes deeper than just food. It asks you to confront long-held beliefs and fears—things most of us have suppressed for years. It means making peace with foods that were once 'off-limits' and navigating the social pressures of a world that glorifies dieting and weight loss. While diets promise quick results (even if they’re often unsustainable), intuitive eating is a journey that requires trust and persistence to unlock its long-term benefits. Yes, it’s challenging at first, but as you build confidence and heal your relationship with food, it becomes not only easier but also liberating.

Intuitive eating has gained widespread attention as a refreshing alternative to traditional dieting, but what does the science actually say? While it’s often celebrated for its compassionate approach to food and health, intuitive eating is also backed by growing research that highlights its benefits. Studies have linked intuitive eating to improved physical and mental health outcomes, such as better body image, reduced disordered eating behaviors, and an improved metabolic profile. In this post, we’ll explore the research behind intuitive eating and uncover how this evidence-based approach can offer long term benefits. A Better Relationship with Food, and Yourself Intuitive eating helps you shift your focus from physical appearance to appreciating what your body can do. It encourages you to pay attention to how food makes you feel rather than obsessing over calories or numbers. Many of my clients worry that intuitive eating might worsen their body image, but working toward body respect and body neutrality is a part of the process.  Through self-care and cognitive behavioral therapy techniques, you can build resilience against body image distress. The goal? To help you break free from the constant preoccupation with food and your body, so you can be more present in life experiences.  In fact, a meta-analysis of 24 studies  found that intuitive eating is inversely linked to disordered eating, dieting, and internalizing the thin ideal. In reality, it’s associated with greater body appreciation, psychological resilience, life satisfaction, and even a genuine desire to move your body. While diets and fleeting body trends aren’t disappearing anytime soon, they’ve never been sustainable. On the other hand, intuitive eating has empowered countless individuals to improve their quality of life. Letting go of dieting can feel scary, but if a lifetime of dieting feels even scarier, know that there’s a better way forward. Weight Stability For decades, research has shown that individuals who eat intuitively are more likely to maintain their body weight over time.  This finding aligns with studies linking dieting to patterns of overeating, binging, and weight cycling. The truth is, you cannot "fail" a diet when the diet industry is intentionally designed to offer quick, unsustainable results. The fleeting success you feel after achieving rapid weight loss is part of the trap—a carefully orchestrated cycle that keeps you coming back for more. This cycle benefits the diet industry, not your long-term results. Why do dieters often return to their pre-diet weight ? The set point weight theory suggests that your body has a natural weight range it strives to maintain. It achieves this through mechanisms that regulate metabolism, hunger, and energy expenditure. When you follow restrictive diet plans and lose weight, your body reacts by increasing hunger hormones and decreasing energy output in an effort to return to its pre-diet weight.  If you are currently experiencing a period of weight cycling you are not alone. Please be kind to yourself during this time. Your body is doing its best to support you, even when it feels like it’s working against you. Improved Blood Sugar Control and Cholesterol Levels Many fear that letting go of dieting will lead to excessive processed food consumption, weight gain, and poor health. This fear is understandable given society’s fear mongering messages; however, it is not supported by literature. Intuitive eating is linked to healthier eating habits , including greater fruit and vegetable intake and more dietary variety. This data is consistent with findings associating intuitive eating to a decreased risk of type 2 diabetes, hypertension, and high cholesterol. The diet industry doesn’t want you to know that eating enough and regularly makes it easier to crave whole foods and stop eating when comfortably full. Rather than pushing off hunger, eating at the first signs of hunger improves insulin sensitivity, a key component of blood sugar regulation. Instead of avoiding all fun foods, incorporating these foods is much more sustainable and holistic, key components of disease management. Ready to start your intuitive eating journey? Work with a registered dietitian at Kirchoff Nutrition Therapy today!

We were all born with an innate ability to know when and how much to eat. But as we grow and become influenced by societal norms and external messages, many of us lose touch with this natural instinct. Intuitive Eating is about reconnecting with that ability by giving yourself unconditional permission to eat when you’re hungry and choosing foods that honor both your health and your personal preferences. It’s a practice of listening to your body’s internal cues rather than following restrictive rules and diet culture messages. In a society that often prioritizes appearance over holistic wellness, embracing Intuitive Eating can feel like swimming against the tide. Fortunately, the authors of Intuitive Eating  provide a step-by-step framework, with each principle thoughtfully designed to guide you toward success. Trusting your body and improving your relationship with food is a process that takes time, patience, and often the support of a dietitian. If you’re ready to dive into the core principles of this transformative approach, you’re in the right place! What are the Intuitive Eating Principles? Principle 1 - Reject the Diet Mentality “Throw out the diet books and magazine articles that offer you a false hope of losing weight quickly, easily, and permanently. Get angry at a diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to discover Intuitive Eating” (Tribole & Resch, 2020). Principle 2 - Honor Your Hunger “Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning how to honor this first biological signal set the stage for rebuilding trust with yourself and food” Tribole & Resch, 2020). Principle 3 - Make Peace with Food “Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that can lead to uncontrollable cravings and often, binging. When you finally “give in” to your forbidden food, eating will be experienced with such intensity, it will usually result in Last Supper overeating, and overwhelming guilt” ​​(Tribole & Resch, 2020). Principle 4 - Discover the Satisfaction Factor “The Japanese have the wisdom to promote pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence- the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content” (Tribole & Resch, 2020). Principle 5 - Feel Your Fullness “In order to honor your fullness, you need to trust that your body will give yourself the foods you desire. Listen to the body signals that tell you that you are no longer hungry and observe the signs that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what your current fullness levels are” (Tribole & Resch, 2020). Principle 6 - Challenge the Food Police “Scream a loud no to the voice in your head that declares you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating” (Tribole & Resch, 2020). Principle 7 - Cope with Your Emotions with Kindness “First, recognizing that food restriction, both physically and mentally, can in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. You’ll ultimately have to deal with the source of the emotion” (Tribole & Resch, 2020). Principle 8 - Respect Your Body “Accept your genetic blueprint. Just as a person with a shoe size of eight would not realistically expect to squeeze into a size six, it is equally futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject diet culture if you are unrealistic and critical about your body shape. All bodies deserve dignity” (Tribole & Resch, 2020). Principal 9 - Movement - Feel the Difference “Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as being energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm” (Tribole & Resch, 2020). Principle 10 - Honor Your Health with Gentle Nutrition “Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts” (Tribole & Resch, 2020). For a complete explanation of these principles, refer to Evelyn Tribole and Elyse Resch, Intuitive Eating: A Revolutionary Anti-Diet Approach , 4th ed. (New York: St. Martin's Essentials, 2020). Look for future posts related to common intuitive eating misconceptions and the research behind intuitive eating. Ready to start your intuitive eating journey today? Work with me!