We often hear about the dangers of ignoring hunger cues through restriction—skipping meals, eating less than our bodies need, or suppressing hunger to fit into diet culture’s mold. But not listening to your body doesn’t always look like deprivation. Sometimes, it looks like overdoing it in the name of “health” or imposing strict rules that silence your intuition.
For me, it looked like both.

The Rulebook of Hunger
There was a time when I only allowed myself certain foods if I felt I had earned them. One of these foods, for example, was a burrito from one of my favorite takeout places. But I created a rule: I could only eat a burrito on a day when I had run 12 or more miles. That’s right—12 miles. If I hadn’t reached that threshold, burritos were off-limits.
Looking back, I can see how disconnected I was from my body. Instead of asking myself, “Am I hungry for this? Does this food sound good? Will it nourish me?” I relied on external rules to determine what I was allowed to eat. My hunger wasn’t the guide—calories burned or miles run were.
At the time, I was fixated on achieving a specific aesthetic. It felt more important to look a certain way than to feel healthy or balanced in my body. My choices—whether around food or exercise—were tied to pursuing an ideal I believed would bring me both happiness and worth. But instead, it left me feeling physically and emotionally depleted.
When “Healthy” Becomes Harmful
Before I became a dietitian, I went through a phase where I was obsessed with “clean eating” and “healthy eating.” I created another set of rules—this time focused on getting enough servings of each food group at every meal. On paper, this may sound balanced or even admirable, but in practice, it was anything but.
I’d pile my plate high with the “perfect” portions of vegetables, whole grains, protein, and fruit—even if I wasn’t hungry for that much food or if my body was craving something entirely different. I was so focused on checking the boxes of what I thought a “healthy” meal should look like that I ignored what my body truly wanted or needed.
This approach often left me eating past the point of fullness and feeling physically uncomfortable. It also created a constant state of anxiety around food—worrying if I was doing it “right,” if I was healthy enough if I was somehow failing at nourishment. In trying so hard to "follow the rules", I completely silenced my intuition.
Reconnecting With My Body
Rebuilding trust in my body didn’t happen overnight. It took time, patience, and a willingness to let go of the rules I had clung to for so long. I had to learn how to listen—not to calorie counts or food group charts, but to the cues my body was sending me.
This process wasn’t easy. At first, I felt untethered without the structure of my old rules. But gradually, I began to notice the subtle signals my body was sending:
The rumbling in my stomach when I was truly hungry
The satisfaction I felt when I ate foods I enjoyed
The fullness that told me when it was time to stop
I also realized that honoring my body’s signals wasn’t just about food. It was about rest, movement, hydration, and self-compassion.
One of the most profound changes I experienced on this journey is how reconnecting with my body has quieted the relentless “food noise.” Food is no longer a battleground or a point of stress. By learning to listen to and trust my body, I’ve let go of the anxiety and guilt that used to dominate my eating experiences.
Why Hunger Can Feel Complicated
Hunger is more than just a physical sensation and there are different kinds of hunger. It’s deeply tied to our emotions, beliefs, and experiences. For some, it’s shaped by trauma or food insecurity. For others, it’s influenced by diet culture or the desire to “do health” perfectly.
If hunger feels complicated for you, know that you’re not alone. Reconnecting with your body is a journey—one that requires patience and grace.
Here are a few steps to help you get started:
Pause and check in. Before you eat, take a moment to ask yourself: “What am I feeling? Am I hungry? If so, what sounds good right now?”
Ditch the rules. Let go of any “shoulds” around food. Instead, focus on what feels nourishing and satisfying.
Practice mindfulness. Pay attention to how your body feels as you eat. Notice hunger, fullness, and satisfaction without judgment.
Start small. If the idea of reconnecting with your body feels overwhelming, start with one meal or snack a day. Give yourself permission to learn and grow.
Your Hunger, Your Story
Learning to listen to your body is a process—a deeply personal one. It’s not about perfection; it’s about building trust. Some days will feel easier than others, and that’s okay.
As someone who has been on this journey, I can tell you it’s worth it. Because when you learn to reconnect with your body’s signals, food becomes less of a battleground and more of a source of nourishment, connection, and joy.
Ready to Heal Your Relationship with Food?
If you’re ready to begin your journey toward reconnecting with your body and creating a peaceful relationship with food, I’m here to help. At Trefo Nutrition, I specialize in trauma-informed nutrition care, helping people like you move away from food rules and rediscover trust in your body.
To take the first step, download my free Hunger Compass—a simple, intuitive tool to help you tune into your body’s cues and navigate your hunger with confidence.
If you feel aligned and ready to work together, you can book an introductory call with me here. Let’s explore how we can support your healing journey.
About the Author:

Rachel Caine, MS, RDN, LDN, is a registered dietitian based out of Watertown, MA, who specializes in trauma-informed nutrition care, intuitive eating, and building body trust and neutrality. Through her insurance-based private practice, Rachel helps clients reconnect with their physical selves and develop a more intuitive and compassionate relationship with food.
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