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! 

How to “FiberMaxx” Safely & Get the Most Benefits

Forgive me, I’m a millennial and I’m surprisingly not on the “health and wellness trends” side of TikTok so this was all new to me too.

First, what is fiber and why is it recommended to have more of it all the time?

Fiber is a non-digestible part of a plant that can come in two forms: soluble and insoluble. Soluble fiber reacts with water to form a type of gel texture and in-soluble stays bulky because it does not mix with water. Both can support your digestive system by helping your stools to be bulky and regular. Fiber can also help keep you full between meals and regulate blood sugar and your cholesterol levels.

With all of these benefits, it does not mean that more is better. So why are there nutrition recommendations constantly talking about getting in more fiber? That is because it has been found that the average American is not going to eat the recommended fiber intake for the day, which is 14g per 1,000 Calories. The reason I am talking about Calories is because the usual recommendations are based on different recommendations for men and women which is just based on the assumption that men take in more Calories than women, not that men have higher fiber needs. To me it is a more accurate picture of recommendations if you are looking at your overall energy intake, not your sex.

What is this new trend of “fibermaxxing”?

From what I found there are no specific goals to hit with fibermaxxing besides “meeting or exceeding the recommended fiber intake”. At first I thought this trend was going to have some outrageous recommedations, but I found that it could be balanced, if you don’t take it to an extreme.

More is not better with fiber, so trying to meet the recommended daily intake of fiber will help you with the health benefits you are looking for. It is in the “exceeding daily fiber recommendations” where I can see this trend heading in a bad direction. Here are my concerns:

• it is already difficult for some people to get the recommended daily intake, therefore when they fall short of exceeding, it will feel like they can’t be healthy

• since it is difficult to get in fiber, I can see this being a ripe area for fiber supplements, shakes, etc to help you meet that. To be clear I am not against supportive supplementation and such, but I am against products that make you feel like you can’t be “healthy” without them. Look out for marketing where they create a problem and then offer a solution.

• having too much fiber can actually lead to poor digestion, the opposite of what you want. You also need to make sure your fluid intake is adequate with taking in fiber.

• some people may try to take in excessive amounts of fiber at one meal in order to “get it all in”. However, like above, this can lead to poor digestion and as with everything in your body it is better to be taking things in moderation and spread out evenly as much as possible. This is where you get the most benefits from taking in fiber, not just eating one fiber-rich meal and then the rest has little to none.

How do I fiber maxx safely?

Like I said this trend was not as extreme as I originally thought. Stick with the recommended daily intake of fiber - 14g/1,000 kcal per day and don’t try to exceed this. Utilize these fibermaxxing videos to gain information on high-fiber foods and ways you can make a meal more fiber-rich but remembering that balance is key and it is better if the fiber is spread out between all of your meals/snacks.

I constantly hear recommendations to “eat more fiber” but then I don’t know where to start or how to keep it up.

• Start slowly, see what your guesstimate of how much fiber you are currently taking in, and then find little ways to add in more. Whether that be adding in veggies to a meal like pasta or a smoothie. (You also might be getting more fiber than you think.)

• Search “high fiber foods” online and seeing which ones you like. Start by adding them into meals and snacks

• Look for high fiber recipes just to get an idea of what dishes you could add fiber to. You can take a high fiber recipe and take one idea rather than maxing out the fiber in that one meal, which may be overwhelming.

• Remember that it isn’t just “eating more fiber for the sake of eating more fiber”. The recommendations are there because there have been proven health benefits to having fiber in our diets. Remind yourself of why you want to be doing this and also check in with yourself periodically to see if you are noticing any changes to your digestion/bowel movements, blood sugar levels, fullness, etc.

If you feel like more help and guidance in this area would be helpful for you, check out my services page on how to work together one on one!