Intuitive Eating

Stress has a sneaky way of shifting our appetite.

Maybe you notice that during busy or emotionally heavy seasons, food feels unappealing. Or maybe stress makes your hunger feel louder, more urgent, or harder to satisfy. For some people, appetite disappears entirely. For others, it becomes unpredictable.

If this sounds familiar, you’re not broken, and you are definitely not doing anything wrong.

Let’s talk about why stress affects appetite, and how to care for yourself gently and realistically when it does.

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Why Stress Impacts Appetite (It’s Not a Personal Failure)

When your body is under stress (from work, relationships, finances, health concerns, or emotional load) it shifts into survival mode.

Hormones that rise during stressful times like cortisol and adrenaline can:

• Suppress hunger cues
• Delay digestion
• Make food feel less appealing
• Or, for some people, increase cravings for quick energy and comfort

Despite what you hear online, it’s okay for these hormones to rise, and the rise in cortisol and adrenaline are meant to help us survive stressful situations. Your body is trying to protect you, even if the outcome feels frustrating or confusing.

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Release the Pressure Around “Normal” Eating

One of the hardest parts of stress-related appetite changes is the self-judgment that comes with it.

You might catch yourself thinking:

• “I should be eating more/less/this/that.”
• “Why can’t I just eat normally?”
• “Other people seem to handle this better than I do.”

This pressure often makes things worse.

Instead, try reframing:

“My body is responding to stress. My job is to support it, not force it.”

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Gentle Ways to Nourish Yourself When Appetite Is Low

When food feels hard, the goal isn’t perfect meals. It’s adequate, compassionate nourishment.

Here are some realistic strategies that many people find helpful:

1. Think “Low Effort, High Support”

Choose foods that require minimal decision-making and preparation:

• Smoothies or drinkable nutrition
• Soups, broths, or stews
• Yogurt, pudding, or applesauce
• Toast, crackers, or bagels

These foods are often easier to tolerate when appetite is low.

2. Eat Small Amounts, More Often

If a full meal feels overwhelming, that’s okay.
Small, consistent snacks still count, and they still support your body.

3. Pair Eating With Comfort

Sometimes appetite improves when eating feels safer or more pleasant.
Try:

• Eating with someone else
• Watching a familiar show
• Sitting somewhere calm and comfortable

Reducing stress around the eating experience itself can make a big difference.

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When Stress Increases Appetite or Cravings

For others, stress has the opposite effect. Hunger feels louder, more urgent, or harder to satisfy. It doesn’t mean anything is “wrong” with you.

Often, it means:

• Your body is seeking quick energy
• Your nervous system is asking for comfort
• You’ve been under-fueling earlier in the day

Try responding with curiosity instead of restriction.

Ask yourself:

• Have I eaten enough today?
• Am I getting enough carbs, fats, and protein?
• What would actually feel satisfying right now?

Honoring hunger during stress can prevent cycles of guilt and rebound eating later.

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Nourishment Goes Beyond Food

During stressful seasons, nourishment isn’t just about what’s on your plate.

Support can also look like:

• Extra rest or earlier bedtimes
• Fewer expectations around productivity
• Gentle movement instead of intense workouts
• Letting meals be “good enough”

Caring for yourself as a whole person often helps appetite regulate naturally over time.

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When to Seek Extra Support

If stress-related appetite changes feel persistent, distressing, or are connected to past disordered eating patterns, you don’t have to navigate that alone.

Working with a non-diet, weight-inclusive dietitian can help you:

• Understand what your body is communicating
• Create realistic nutrition strategies during stress
• Rebuild trust with hunger and fullness cues
• Reduce guilt and food-related anxiety

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You’re Not Failing, You’re Responding

Stress changes appetite because bodies are responsive, adaptive, and protective.

If you’re feeling stuck, overwhelmed, or unsure how to care for yourself when stress affects food, support is available.

👉 Tap Into Nutrition offers free 15-minute discovery calls to explore whether working together feels like a good fit.
This is a no-pressure conversation, just a space to ask questions and get support.

Your body isn’t asking for perfection.
It’s asking for kindness.

Wellness trends burnout is real.

If you’ve ever felt overwhelmed by strict morning routines, extreme diet plans, or the latest “life-changing” wellness trends, you’re not alone. Every few months, a new trend pops up promising a healthier, happier life. Intermittent fasting, cold plunges, or the 75 Hard challenge…there’s always something! And while parts of these trends may work for some, many of them feel exhausting, unrealistic, and unsustainable in real life.

So why do these trends leave us feeling drained instead of energized? And how can we shift to a more supportive approach to wellness?

Let’s break it down.

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Why Wellness Trends Feel So Exhausting

These trends share common themes: rigid structure, all-or-nothing thinking, and an underlying pressure to constantly “optimize” your health. Here’s why that approach often backfires:

1. They Ignore Your Individual Needs

They often operate on a one-size-fits-all mentality. Trends assume that what works for one person will work for everyone. Bodies, schedules, and lifestyles are all unique.

💬 Example: The idea that everyone should wake up at 5 AM for an hour-long workout sounds great—unless you work night shifts, have young kids, or simply need more sleep to function.

2. They Often Promote Restriction, Not Balance

Wellness trends frequently disguise restriction as self-discipline. Whether it’s cutting out entire food groups, eliminating “toxins,” or following an intense exercise plan, many of these trends reinforce the idea that more control = better health.

💬 Reality Check: Sustainable health is about adding nourishing habits, not just taking things away. Deprivation often leads to burnout, rebellion, or even worsening health outcomes.

3. They Create an “All or Nothing” Mindset

Ah the perfectionist mentality—making you feel like you’re either completely “on track” or you’ve failed. This can lead to guilt, shame, and feeling like “what’s even the point”.

💬 Example: Ever started a 30-day challenge, missed one day, and then quit altogether because it felt ruined?

4. They Don’t Always Consider Mental Health

Wellness isn’t just about physical health—it includes mental and emotional well-being, too. Rigid routines that create stress, anxiety, or guilt are not supporting your overall health.

💬 Reminder: If a wellness trend makes you feel worse about yourself, it’s not actually “wellness.”

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How to Reclaim Your Energy & Find Sustainable Wellness

Instead of jumping on every new wellness bandwagon, consider an approach that prioritizes balance, flexibility, and what actually works for you. Here’s how:

1. Focus on What Adds to Your Life, Not What Takes Away

Instead of following restrictive rules, look for habits that make you feel good, nourished, and energized. That might mean:
– Eating a variety of foods that satisfy and fuel you
– Moving in a way that feels joyful, not punishing
– Prioritizing sleep, rest, and downtime

💡 Ask yourself: Does this habit make my life more fulfilling, or does it feel like a burden?

2. Find a Routine That Fits Your Lifestyle

Your routine should fit into your life without feeling like a second full-time job. If a routine causes more stress than benefit, it’s okay to modify it or let it go.

💬 Reality Check: A 10-minute walk, deep breathing break, or extra hour of sleep might do more for your well-being than a 2-hour morning routine that leaves you exhausted.

3. Allow for Imperfection & Flexibility

Health isn’t about doing things perfectly. It’s about finding consistency in a way that’s flexible and sustainable. Special occasions, celebrations, vacations, and regular ol’ cravings shouldn’t have to feels scary like they’ll “mess it all up.” Be present, live your life, and understand it may look different from time to time. And that’s okay!

💬 Reminder: Progress is better than perfection. Small, manageable changes add up over time.

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Redefining Wellness on Your Terms

Wellness trends will come and go, but your health is an ongoing relationship with yourself. Instead of chasing rigid routines or unrealistic expectations, focus on what truly nourishes you, inside and out.

✨ Wellness should make you feel more alive, not more exhausted.

If you’re ready to build a more intuitive, balanced approach to health, Tap Into Nutrition is here to help. Whether through 1:1 coaching, resources, or community support, we’re here to guide you toward wellness that actually works for you.

Want more guidance on making peace with food and health? Book a free discovery call today. 💛

📆 Schedule a Call

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Halloween can be an exciting time filled with costumes, decorations, and – of course – candy! However, anxiety can come up from more than just a scary movie…Halloween also brings up anxiety around food and body image. Candy is often labeled a “bad” food and costumes can add pressure to look a certain way. At Tap Into Nutrition, we help you find food neutrality. So, let’s break down why labeling foods as “good” or “bad” can be limiting and explore a non-diet, compassionate approach to Halloween treats.

The Problem with “Good” vs. “Bad” Food Labels

Labeling foods as “good” or “bad” might seem harmless, but this kind of black-and-white thinking can lead to guilt, restriction, and even overeating. When we label candy and sweets as “bad,” we create a forbidden allure around them which can lead to feelings of shame or loss of control when we eventually indulge. The truth is, food doesn’t have moral value. Candy is just candy and it is perfectly okay to enjoy some even within gentle nutrition.

The Non-Diet Approach to Halloween Candy

So, what does a non-diet, food-neutral approach look like during Halloween? Here are some ways to shift your perspective:

1. Allow Yourself Permission to Enjoy
   Giving yourself full permission to enjoy Halloween candy without the guilt. Doing this can actually lead to a more balanced relationship with sweets. When you know you can have candy anytime, the “allure” of it fades, and you can listen to your body’s cues about when and how much you actually want.
2. Practice Mindful Eating with Treats
   Try approaching your treats with curiosity. Before you eat, ask yourself which candy you’re most excited to try. Savor the taste, texture, and experience. This mindful approach allows you to enjoy candy in a way that feels satisfying rather than stressful.
3. Let Go of Food Rules
   If you’ve followed strict food rules in the past (like no sugar or only “clean” snacks), Halloween is a great time to challenge these restrictions. Rules around food can make it harder to tune in to your body’s true needs. Letting go of these rules helps you can reconnect with your hunger and fullness cues.
4. Challenge the Urge to Compensate
   Restricting food after eating candy can feel like “making up for” indulgence…but this urge often comes from the guilt diet culture instills around “bad” foods. Restriction often leads to more intense cravings and can start a cycle of bingeing and restricting. Instead, consider how candy fits naturally into your life without compensating or skipping meals to “make up” for it.
5. Reflect on the Experience
   After enjoying your Halloween treats, take a moment to reflect on how you feel. Are you satisfied? Did you enjoy the experience? Reflecting without judgment can be a helpful step toward neutralizing your relationship with sweets.

Embracing Halloween with a Food-Positive Mindset

Halloween doesn’t have to be filled with guilt and restrictions. When we let go of the good-vs-bad food mentality, we create room to truly enjoy our food experiences, including Halloween candy. It’s all about finding balance, honoring your body’s needs, and letting go of restrictive food rules that don’t serve you.

We’re here to support you in developing a more peaceful, balanced relationship with food. If you’re interested in learning more, book a free discovery call with us today and take the first step toward a life free from food guilt and restriction.

Ready to Discover More?

Halloween is the perfect time to start embracing food neutrality. If you want to take a step toward a more balanced, joyful relationship with food, you can explore our resources, visit our blog, or chat with us. Book a free discovery call today, and start a new chapter in your nutrition journey!

Starting your journey towards a healthier relationship with food and your body can feel overwhelming. So…we’re excited to offer a free discovery call to help you take the first step! We are here to support you, whether you’re looking to improve your relationship with food or seeking support in your recovery from an eating disorder.

What is a Discovery Call?

A discovery call is a free, no-obligation phone call to give you an opportunity to:

• Ask Questions: Learn more about our services and approach.
• Share Your Story: Briefly discuss your goals and challenges.
• Get to Know Us: Understand how we can support your unique journey towards health and well-being.

How to Book Your Free Discovery Call

Booking your discovery call with Tap Into Nutrition is simple and quick. Follow these easy steps:

1. Visit Our Website: Head to our booking page to schedule your free discovery call.
2. Choose a Time: Select a time that works best for you from our available slots.
3. Confirmation: You’ll receive a confirmation email with details about your scheduled call.

What to Expect During the Call

Here’s a brief overview of what we’ll cover:

• Introduction: We’ll introduce ourselves and explain our approach at Tap Into Nutrition.
• Your Story: You’ll have the opportunity to share your experiences, goals, and any concerns you may have.
• Our Services: We’ll provide an overview of our services and how they align with your goals.
• Next Steps: If you feel that Tap Into Nutrition is a good fit for you, we’ll discuss the next steps and how to move forward with booking a full consultation.

Can’t wait to meet you!

Whether you’re looking to break free from the cycle of dieting, recover from an eating disorder, or simply improve your nutritional health, we’re here to support you.

Contact Us

Ready to take the next step? Visit our booking page to schedule your free discovery call with Tap Into Nutrition. We look forward to connecting with you!