If you’ve ever found yourself wandering into the kitchen, opening the fridge, grabbing something to eat, and thinking, “I don’t even know if I’m actually hungry…” this episode will feel like a deep breath. Today I’m walking you through one of the most common struggles women share with me: the feeling of being disconnected from your hunger cues.

Whether you’re working on binge eating, stress eating, emotional eating, or simply trying to rebuild trust with food, those moments of “I can’t tell what my body needs” can feel confusing and discouraging. But your hunger cues aren’t gone—they’ve just been buried under stress, rushing, caregiving, emotional labour, diet culture, and everything your nervous system has been holding.

In this episode, I break down how to use my Am I Really Hungry? Flowchart to understand what’s happening in the moment you feel the urge to eat—whether that urge is tied to physical hunger, emotional needs, exhaustion, overwhelm, or simply being on autopilot. This gentle check-in tool helps you slow down, tune in, and make choices from clarity, not guilt.

If you’ve ever wished for a moment of pause before spiralling into stress or shame around food, this will help you reconnect with your body in a way that feels supportive, not restrictive.

In this episode, you’ll hear:

• 00:54 – Why your hunger cues feel “lost,” and why they’re not gone

• 02:32 – How the Am I Really Hungry? Flowchart actually works

• 05:08 – The first question to ask when you feel the urge to eat

• 06:42 – How to use the hunger scale to check in with your body

• 07:30 – The difference between gradual hunger and sudden urges

• 08:15 – How specific cravings can point to emotional needs

• 09:24 – What your emotions might be trying to tell you before you eat

• 11:03 – Why emotional eating isn’t “wrong,” and how to honour it without shame

• 12:16 – How to make this check-in a gentle, grounding daily micro-movement

Download the Flowchart 👉 meredithmckenzie.ca/flowchart

If today’s episode gave you clarity or a moment of connection, I’d love to hear from you. Send me a message on Instagram:
👉 @dr.meredithmckenzie

And if you’re ready to feel more grounded around food and rebuild trust with your body, the One Body to Love program is here when you’re ready.

Until next week!

Anti-Diet Holiday Club https://meredith-mackenzie.mykajabi.com/club-waitlist

One Body to Love 10-Week Intuitive Eating Program
Website - www.meredithmackenzie.ca
Instagram - @Dr.MeredithMackenzie
Facebook - Meredith MacKenzie Coaching
Pinterest - pinterest.com/parallelwellness
Youtube - @Dr.MeredithMackenzie

If you’ve ever had one tough night with food and thought, “I ruined everything,” let this be your deep exhale. Today I’ll walk you through one of the most misunderstood parts of binge eating recovery: the difference between a slip and a spiral. When shame is loud and panic sets in, it’s easy to feel like you’re back at square one. But the truth is, one moment doesn’t undo your progress. In this episode, I explain how to recognize a slip, stop it from turning into a spiral, and why these moments are not signs of failure, but signs of growth. If you’ve ever felt discouraged the morning after a binge, let this help you find clarity, calm, and a way forward that feels empowering.

In this episode, you will hear:
• 02:59 – What a “slip” really is, and how to know if you're in one
• 05:25 – Real-life examples of how slips show up in recovery
• 05:58 – When a slip becomes a spiral, and why shame fuels it
• 08:35 – Signs your nervous system is shifting into shutdown
• 09:52 – How to gently interrupt the spiral and reconnect with support
• 15:21 – Why a slip can actually be a sign of progress, not failure

For a gentle, actionable next step, try my free Eating Personality Quiz: meredithmackenzie.ca/personality-quiz

If today’s episode resonated, I’d love to hear from you. Send me a message on Instagram, and if you’re ready to break free from binge eating and reclaim peace with food, my One Body to Love program is here to support you. Until next time!

Anti-Diet Holiday Club https://meredith-mackenzie.mykajabi.com/club-waitlist

One Body to Love 10-Week Intuitive Eating Program
Website - www.meredithmackenzie.ca
Instagram - @Dr.MeredithMackenzie
Facebook - Meredith MacKenzie Coaching
Pinterest - pinterest.com/parallelwellness
Youtube - @Dr.MeredithMackenzie

Every December, I hear women say, “I thought I’d be further along by now.” There’s a unique pressure we feel this time of year, the push to wrap things up, be productive, and fix everything before January. Maybe you’re feeling exhausted, behind, or like you “should” be doing more before the year is up. You’re not alone. In this episode, I walk you through the very real reasons behind end-of-year burnout and how it’s affecting your relationship with food, your body, and your expectations of yourself. You’ll learn how to recognize the signs, interrupt the guilt spiral, and take micro movements to feel more grounded.

• 02:45 – Why December feels so emotionally heavy, and why that’s not your fault
• 05:04 – How burnout and food guilt get tangled together this time of year
• 09:44 – The achievement trap: tying your worth to “doing more”
• 14:54 – What micro movements are and how they help rebuild trust with your body
• 19:08 – A realistic way to shift nighttime food patterns without restriction
• 24:44 – The four eating personality types, and how to use yours for support

Get clarity on your patterns and learn what’s actually going on behind the binge, try my free Eating Personality Quiz: meredithmackenzie.ca/personality-quiz

If this episode landed somewhere real for you, send me a message on Instagram, I’d love to hear what part resonated most. If you’re ready for deeper support, my One Body to Love program is where we heal the roots of your relationship with food, together.

Anti-Diet Holiday Club https://meredith-mackenzie.mykajabi.com/club-waitlist

One Body to Love 10-Week Intuitive Eating Program
Website - www.meredithmackenzie.ca
Instagram - @Dr.MeredithMackenzie
Facebook - Meredith MacKenzie Coaching
Pinterest - pinterest.com/parallelwellness
Youtube - @Dr.MeredithMackenzie