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

The holidays are often painted as a time to get together with friends and family to eat and drink, but for many of us healing our relationship with food, it can feel like pressure, anxiety, and shame. Whether it’s the fear of losing control, the guilt after eating, or the constant battle between wanting to enjoy and trying to be “good”. In this episode, I walk you through what actually makes holiday meals so hard, while offering supportive steps you can take before, during, and after the meal. You’ll learn how to create a more peaceful experience, without falling back into restriction, guilt, or self-criticism.

In this episode, you will hear:

• 02:37 – The mixed messages around food
• 04:50 – Why shame comes from the meaning we've learned to attach to food
• 08:38 – Grounding techniques for before, during, and after the holiday meal
• 11:30 – Reflecting on fullness without self-criticism
• 15:41 – Why restriction doesn’t rebuild trust

If you feel the holiday pressures, I can promise you you’re not alone.
Join me inside the Anti-Diet Holiday Club, a supportive space that actually understands what it’s like to navigate this season in a healing body and practical tools.

If you're enjoying the podcast, one of the best ways to show support is by leaving a quick rating and review on Spotify, Apple Podcasts, or wherever you're listening from. Your words help more women find this space and feel less alone. Until next time, be gentle with yourself.

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

This week on One Body to Love, I’m taking you back to a holiday season that changed everything. I share a personal story from 2009 that became the turning point in my journey with food and body image, when I realized guilt had become my holiday tradition. I’m introducing The Anti-Diet Holiday Club; a limited-time space where joy replaces guilt, and you get to experience peace with food in real time. If you've ever wished for a cozy, confident, guilt-free season, this is your chance!

In this episode, you will hear:
• 02:46 - The moment I realized guilt had become my holiday tradition
• 06:19 - Why “moderation” became another form of control
• 07:11 -What food peace actually looks like during the holidays
• 08:30 - Why November and December bring such intense vulnerability around food and body image
• 09:55 - What you’ll practice inside the Anti-Diet Holiday Club
• 11:02 – Kickoff call details: prepping for your “worst case” holiday scenarios together

You deserve a holiday that feels like you, not another version of restriction wrapped in tinsel. DM me on Instagram and share your story or join the waitlist at https://meredith-mackenzie.mykajabi.com/club-waitlist. And remember, the Anti-Diet Holiday Club opens its doors Saturday, November 15 at 8 a.m. and closes Monday, November 17 at 8:00 pm, don’t miss it!

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

For those of us healing our relationship with food, the holidays can be a minefield of comments that trigger some of our deepest wounds. In today’s episode of One Body to Love, I’m naming the grief, the shame, and the hypervigilance that diet talk can awaken in spaces that are supposed to feel safe. Whether you’ve spent years healing your relationship with food, or you’re just starting to build boundaries around what you will and won’t tolerate, I want you to know that you are not overreacting. Together, we’ll explore how to navigate holiday meals and family conversations with more agency and grounded self-trust. You don’t have to participate in conversations that harm you.

In this episode, you will hear:

• 01:58 - The layers of generational shame that often make up “harmless” comments and why you’re not crazy for getting triggered
• 04:41 - What’s happening in our nervous systems when we feel judged and how to prepare yourself emotionally before you even walk into the room
• 08:06 - Realistic examples of how to handle diet talk in real-time
• 16:28 - Using a gameplan so you can protect your peace while maintaining connection with others
• 20:55 - The importance of checking in with yourself post-gathering before rushing back into your routine

It takes courage to do this work and show up differently. Know that you deserve to be fed, not just with food, but with kindness, presence, and belonging. If this conversation resonated, please support the podcast and spread this message by sending it to someone who could benefit from hearing it. I’ll see you next time!

One Body to Love 10-Week Intuitive Eating Program
https://meredithmackenzie.ca/intuitive-eating-program

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

This week on One Body to Love, I’m joined by Hope Mikal, founder of Unicorn Marketing Co., for a deeply honest conversation about healing your relationship with food, your body, and yourself after years of disconnection. From growing up in food scarcity and taking on adult responsibilities at a young age, to navigating a long road with endometriosis and infertility, Hope shares her story with powerful vulnerability. We explore how rebellion, self-protection, and control can shape our body narratives, and how we begin to soften into compassion, even when the journey feels uncertain.

In this episode, you will hear:
• 01:26 – Growing up with food scarcity and becoming the caregiver too early
• 07:26 – Rebellion, survival, and using food to self-soothe
• 15:12 – The moment body shame first took root
• 21:54 – Receiving an endometriosis diagnosis after a decade of symptoms
• 37:01 – Fertility treatments, grief, and honoring emotional limits
• 49:04 – Rebuilding body trust through small, nourishing routines

If Hope’s journey resonates with you, let it be a reminder that healing is rarely linear, and you are allowed to be a work in progress. If you’re moving through your own relationship with food, body image, I’d love to hear from you. Message me on Instagram and let’s continue the conversation. Or if you’re ready to go deeper, the One Body to Love program is here to support you.

Connect with Hope:
Website:https://unicornmarketingco.ca
IG: https://www.instagram.com/hellounicornmarketing
Podcast: https://www.instagram.com/itsthemagichourpodcast
https://podcasts.apple.com/ca/podcast/magic-hour-podcast/id1663684286

One Body to Love 10-Week Intuitive Eating Program
https://meredithmackenzie.ca/intuitive-eating-program

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

This week on One Body to Love, I’m delighted to be joined by Julie Fried. Julie is a mom, business owner and the host of The Systems for Everything podcast. Julie shares her journey with binge recovery, starting with her first binge in middle school, to entering treatment in her early twenties, and how becoming a mother sparked a whole new reason to heal. Julie’s story reminds us that healing is not about perfection. For those who feel like their relationship with food is messy, complicated or still in progress, I hope this episode makes you feel seen.

In this episode, you will hear:

• 03:46 - Why she identifies with the term “addiction” and how binge eating mirrors substance use
• 12:50 - What her treatment looked like: inpatient, outpatient, and living without a phone
• 20:38 – Realizing she was hiding behind healing
• 27:07 - The AIP diet: what it taught her and what she loved
• 38:00 - How burnout in business triggered old patterns
• 42:10 - The legacy she wants to leave for her daughter around food, bodies, and self-worth

If Julie’s story resonated with you, I’d love to hear what landed. Come connect with me on Instagram and share your thoughts. And please remember, you don’t have to be fully healed to be worthy of peace, joy, and nourishment. You are allowed to be a work in progress and still deserve love. If you’re ready to take one small step forward, you can start by downloading my Five Steps to End Binge Eating at Night!

Connect with Julie:
Instagram: https://www.instagram.com/dallasgirlfriday
Website: https://dallasgirlfriday.com/
Podcast: The System For Everything

One Body to Love 10-Week Intuitive Eating Program
https://meredithmackenzie.ca/intuitive-eating-program

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