#21: Intuitive Eating – Cultivating a Healthy Relationship with Food

Ever find yourself finishing a meal without even remembering how it tasted? You're not alone! In this episode of The Balanced Blood Sugar Podcast, we’re diving into intuitive eating—what it is, why it matters, and how you can start practicing it today.

🔹 What You’ll Learn in This Episode:
✅ What intuitive eating really means (it’s NOT just chewing slower!)
✅ Why eating while distracted can mess with digestion and blood sugar
✅ Simple ways to start tuning into your body’s hunger & fullness cues
✅ Common mistakes people make with intuitive eating—and how to fix them

Eating doesn’t have to be complicated! By making small, simple shifts, you can enjoy food more while naturally supporting better digestion, balanced blood sugar, and steady energy.

👉 Challenge for you: Try just one tip from this episode at your next meal—whether it’s pausing before eating or putting away distractions. Let me know how it goes over on Instagram or Facebook (@WellnessThroughUnity)!

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

“Hey there, and welcome back to The Balanced Blood Sugar Podcast! I’m Adrienne Wheat, your guide to feeling your best through small, sustainable changes—because let’s be real, life’s too short for diets that make you miserable. If you’ve ever found yourself inhaling a meal and realizing halfway through that you didn’t even taste it, today’s episode is for you!”

“We’re talking about intuitive eating—what it is, why it matters, and how you can start practicing it today. And no, this isn’t just about chewing your food 50 times (because let’s be honest, nobody has time for that). This is about making simple changes that help you feel more satisfied, improve digestion, and support steady energy throughout the day.”

“So grab a cup of tea, get comfy, and let’s dive in!”

SECTION 1: WHAT IS INTUITIVE EATING?

“Alright, so what exactly is intuitive eating? It’s a fancy way of saying: paying attention to your body and food while you eat. But let’s be real—most of us eat on autopilot. We’re scrolling on our phones, watching TV, working at our desks, or eating in the car between errands. Before we know it, the plate is empty, and we barely remember what it tasted like. That’s what happens when we eat distracted. We miss the signals that tell us we’re full, and we’re more likely to overeat or snack later because our brain never fully processed the meal.”

“Intuitive eating is exactly the opposite. It’s about being present with your body and food, enjoying the experience, and actually listening to what your body is telling you.”

“So let’s break this down. Intuitive eating isn’t just ‘eating slowly’ or ‘chewing a bunch of times.’ It’s actually made up of a few key pieces:”

• Being present—instead of multitasking while eating, you actually focus on your body and food.

• Listening to hunger & fullness cues—eating when you’re actually hungry, stopping when you’re satisfied. Not eating solely because you’re bored.

• Savoring your food—noticing flavors, textures, and how your body responds, instead of just ‘getting through the meal.’

• Enjoying food without guilt or stress – No major focus on ‘good’ or ‘bad’ foods, just learning what works for your body. 

“Okay, let’s do a quick self-check: Have you ever done any of these?”

• Eating while scrolling your phone or watching TV

• Standing at the fridge, eating straight from the container

• Finishing your plate just because it’s there—even if you’re full

• Eating just because the clock says it’s ‘mealtime’—but not because you’re actually hungry

“I think we’ve all been guilty of at least one of these, right? And listen, no judgment here! This isn’t about being perfect. It’s just about being aware so you can make small shifts.”

“Intuitive eating isn’t about rules—it’s about awareness. And awareness is everything when it comes to making sustainable changes. Intuitive eating can help you break these habits in a way that actually makes eating more enjoyable. Because when you slow down and actually experience your food, it’s more satisfying, and you’ll find yourself naturally eating the right amount for your body.”

SECTION 2: WHY DOES INTUITIVE EATING MATTER?

“Okay, so you might be thinking, ‘That sounds nice, but why should I actually care?’ Well, here’s the deal:

✅ Intuitive helps regulate appetite naturally.

• When you slow down and listen to your body, you stop eating out of boredom or habit and you only eat what you need, when you need it.

✅ It supports better digestion.

• Have you ever felt bloated or sluggish after a meal? That’s often because we eat too fast for our digestive system to keep up.

✅ It reduces stress around food.

• No more guilt about eating ‘good’ or ‘bad’ foods—just tuning in to what makes you feel your best in your body. Too much sugar? You’re likely to feel it later and realize that wasn’t the best decision, so you make better decisions next time, and you intuitively start choosing the foods that make you feel your best.

✅ It helps keep blood sugar stable.

• Eating too fast or while distracted can lead to overeating, which can spike blood sugar and leave you crashing later.

“The bottom line is that: your body already knows what it needs—you just have to learn to listen.”

SECTION 3: HOW TO PRACTICE INTUITIVE EATING

“Alright, now let’s get into the practical stuff. How do you actually make this happen in real life? Here are five easy ways to start practicing intuitive eating today.”

1. Start with a “pause” before eating.

• Before you get the snack or food the fridge or take the first bite, take a deep breath and ask yourself: ‘Am I actually hungry?’

• If you’re eating out of stress or boredom, try drinking some water or going for a short walk first. This can help prevent emotional and disordered eating and allow you to give your body what it really needs.

2. Put distractions away.

• No eating in front of the TV, phone, or laptop (I know, I know—it’s hard).

• Instead, try to eat at the table, even if it’s just for five minutes. 

3. Chew slower and actually taste your food.

• No, you don’t have to count chews. But try setting your fork down between bites or sipping water between bites. Eating more slowly allows your brain and digestive system to keep up with what’s going in your mouth.

4. Use a smaller plate and portion intentionally.

• Sometimes we eat just because food is there or give ourselves more than we need, just to fill a plate. So serving yourself a smaller portion first makes it easier to eat just enough, especially when you use a smaller plate so you still get that “full plate” feeling.

5. Lastly, Check in with your body halfway through.

• Pause midway and ask, ‘Am I still hungry?’ You’d be surprised how often you don’t need those last few bites. And as my great-grandmother used to say “better in the wastecan than around the waist.” Or back in the fridge for a snack later in the day lol. 

“The goal isn’t to be perfect—it’s just to bring more awareness to your body and eating habits. Even if you practice just one of these tips, you’ll start noticing a difference.”

SECTION 4: COMMON MISTAKES & HOW TO FIX THEM

“Now, let’s talk about the biggest mistakes people make when trying to eat intuitively—because let’s be real, we all mess this up sometimes.”

🚫 Mistake 1: Thinking you have to eat in total silence.

• Fix: Intuitive eating isn’t about isolation—just reducing major distractions. Having a conversation over dinner? Totally fine! So don’t feel like you have to isolate yourself.

🚫 Mistake 2: Feeling guilty when you eat distracted.

• Fix: Give yourself grace. Start small—maybe just one intuitive meal a day or 3-4 per week. Small changes over time can equal big results. Remember what I always say - it’s about progress, NOT perfection.

🚫 Mistake 3: Overanalyzing every bite.

• Fix: This isn’t about making eating stressful and judging every bite - whether or not you should eat it! —it’s about making it more enjoyable because you become more connected to your body! You’re able to tell what it needs, how much, and what foods make you feel better or worse. This is when I discovered in my own journey that gluten made me exhausted. Then I discovered we have a family history of gluten sensitivity that actually can cause neurological issues. So who knows what you may learn about yourself?!

WRAP-UP: FINAL TAKEAWAYS & NEXT STEPS

“So, let’s recap real quick:”

✅ Intuitive eating is about paying attention to your food and your body.

✅ It helps with digestion, appetite, and balanced blood sugar naturally.

✅ Simple changes—like slowing down, minimizing distractions, and checking in with hunger cues—can make a huge difference.

“So here’s my challenge for you: At your next meal, try just one of these tips. Maybe it’s pausing before you eat, or putting your phone away. See how it feels and let me know how it goes on Instagram or Facebook at Wellness Through Unity!”

“If you found this episode helpful, make sure to subscribe, leave a review, and share it with a friend who needs this reminder today! Thanks for tuning in, and I’ll see you next week!”