If you've been feeling overwhelmed by the world lately—if the stress, fear, and exhaustion have been hitting harder than usual—and you've noticed it showing up in your relationship with food, you're not alone. In this episode, we explore emotional eating through the lens of survival. From the weight of current events to the quiet chaos of everyday life, we're talking about why reaching for food can feel like the only way to cope—and why that's not something to be ashamed of.

We unpack the difference between true emotional eating and simply being undernourished, overlooked, or overextended. We also walk through the most common emotional triggers for eating, how to recognize them, and what to do when food becomes a stand-in for comfort, connection, or control. Most importantly, this episode is a reminder that in hard times, doing your best is enough—and there are ways to care for yourself without turning against your body in the process.

Emotional Eating Assessment Questions:

• I tend to reach for food when I’m feeling frustrated, stressed, or disappointed in myself.
• Sometimes I eat to avoid dealing with what’s really going on.
• There are times when life feels out of my control.
• When problems come up, I struggle to make a plan and stick to it.
• I have a hard time saying no, even when I really need to.
• I don’t always feel supported by my family when I’m going through something.
• I don’t like to burden my friends, so I usually keep my problems to myself.
• It’s tough for me to open up about my feelings.
• I can be pretty impulsive, especially when emotions are high.
• I worry a lot about how people see me.
• I feel pressure to make others happy, even at my own expense.
• I don’t always feel secure or grounded in my life.
• Stressful situations tend to throw me off balance.
• When I’m overwhelmed, eating feels like the only thing I can control.
• I don’t fully trust myself around food—especially when I’m emotional.
• I often feel hopeless or stuck.
• I have a hard time putting my needs first—I’m always trying to please others.
• It’s hard for me to stop eating, even when I know I’m full.
• A lot of the time, my life just feels chaotic or all over the place.
• I tend to eat things I “shouldn’t” when no one’s watching—like sneaking candy or snacks when I’m alone.

If you’re ready to stop fighting your body and start rebuilding a more peaceful relationship with food, I coach clients through this exact work. You can apply to work with me here:
https://www.adamwrightfitness.com/wrightfit-elite-program

Follow Adam:
https://instagram.com/adamwrightfitness
https://youtube.com/@adamwrightfitness
https://tiktok.com/@adamwrightfitness
https://facebook.com/adamwrightfitness/

If you’ve ever felt guilty for feeling hungry, tried to push past it, or waited until you were lightheaded to finally eat—this episode is for you.

In today’s conversation, we’re breaking down the real meaning of hunger. Spoiler: it’s not a problem to solve, it’s a signal to honor.

We’ll explore:

• Why hunger feels scary (and how diet culture made it that way)
• How to recognize your unique hunger cues
• What it means to trust your body again
• The connection between hunger, self-care, and emotional awareness
• The hunger scale (0–10) and how to use it as a tool, not a test

💬 One of my favorite reminders from this episode: “Let hunger be information—not ammunition.”

You don’t have to earn food. You don’t need to justify being hungry. You just have to show up for yourself.

🎧 PLUS: I talk about what it means to honor your hunger without guilt, how trauma and food insecurity can affect hunger signals, and how to rebuild trust if you’ve been disconnected from your body for years.

✨ Ready to work with me? If this episode resonated with you, I coach clients through this exact work. Reconnecting with your body, ditching food guilt, and learning to eat in a way that feels good. Apply to work with me here: https://www.adamwrightfitness.com/wrightfit-elite-program

Follow Adam:

https://instagram.com/adamwrightfitness

https://youtube.com/@adamwrightfitness

https://tiktok.com/@adamwrightfitness

https://facebook.com/adamwrightfitness/

What if the guilt you feel around food isn’t actually about food—but about a rule you didn’t even know you were following?

In this episode, we unpack what food rules are, where they come from and how they quietly shape your relationship with food, hunger, and your body. I’ll walk you through two reflective assessments to help you spot the rules running the show—then share how to start letting them go.

We’ll talk about:

• Why food rules feel safe (even when they’re not)
• Common rules you might’ve learned from trainers, parents, or wellness culture
• The difference between external control and internal trust
• What it actually looks like to eat without a rulebook

Whether you're new to intuitive eating or deep in the process of unlearning, this episode is your reminder: you weren’t born with food rules. And that means you can let them go.

Food Rule Self-Assessment:

Do you count calories, macros, or points, obsessively?
Do calories determine what or how much you’re allowed to eat?
Do you feel you must eat perfectly to be healthy?
Do you follow rules about what time of day it’s okay to eat?
Do you avoid snacking, or feel guilty when you do?
Do you try to avoid specific foods entirely, like carbs or fat? (excluding medical reasons)
Do you eat differently when others are around?
Do you compare what’s on your plate to what others are eating?
Do you have rules around drinks—like you can only drink things with no calories?
Do you have rules around needing to work out to “earn” your food?
Do you believe carbs or sweets should be limited or avoided?
Do you weigh or measure your food to get the perfect serving size?
Do you keep a mental list of “off limits” foods?

Family Food Rule Assessment:

• Did anyone monitor your portions?
• Were your parents dieting or critical of their own bodies?
• Were sweets restricted?
• Were snacks only allowed at specific times?
• Did your parents label foods as “bad” or “fattening”?
• Did your parents have strict guidelines about meals or how much you should eat?
• Were you expected to finish everything on your plate, even if you weren’t hungry?
• Were desserts or snacks only allowed as a special treat?
• Did you ever feel you had to sneak food?
• Were you ever given a nickname that had to to with your appetite, weight, or body size?
• Were there different food rules for different members of the family?
• Did your parents comment on what or how much you ate in front of others?
• Did your household send mixed messages—telling you to lose weight but encouraging you to always finish your food?