How to Quiet The Food Noise (and Body Image Noise)

Ever feel like thoughts about food and your body take up way too much mental space? You're not alone. As a dietitian and body image specialist, I've been helping clients silence this exhausting mental chatter for a decade.

Food noise—that constant mental loop analyzing what you've eaten, what you should eat, how it impacts your body, and whether you're "good" or "bad" because of it—isn't just annoying. It's stealing your peace, your relationships, your presence, and your joy. When your brain is constantly occupied with food math, rules, and shame spirals, you're physically present but mentally elsewhere.

In this transformative episode, I break down what food noise really is, where it comes from, and its profound impact on your life. Diet culture, trauma, family messaging, restriction—these all plant weeds in our mental gardens that grow into overwhelming thought patterns. The irony? The more you try to control food through restriction and rules, the louder the noise becomes.

But here's the life-changing truth: you can completely silence food noise. Not just reduce it by 75%—eliminate it entirely. Through awareness, ditching restriction, addressing root beliefs, and doing the necessary body image work alongside food healing, you can return to a clean slate where food is just food. Where you eat, enjoy, and move on without the mental gymnastics.

My own journey from 24/7 food thoughts to complete food freedom proves this transformation is possible. Now I eat, trust my body, and focus my energy on what truly matters in life. This freedom isn't achieved overnight, but it's absolutely attainable with specialized support and commitment to the process.

Ready to reclaim all the mental energy currently devoted to food and body obsessions? This episode is your first step toward silencing the noise for good. Your brain—and your life—deserve that peace.

The Signs and Symptoms of Under-eating: How Calorie Restriction Affects Your Mind and Body

In today's episode, we go over...

1. Introduction: Overeating vs. Undereating

   • Overeating gets more attention, but undereating poses significant risks.

   • Importance of addressing the physical and mental health impacts of eating too little.

2. What is Undereating?

   • Consistently eating fewer calories than the body needs.

   • Often unintentional, influenced by stress, dieting, or busy schedules.

3. Signs of Undereating

   • Physical Symptoms: Fatigue, hair loss, cold intolerance, weakened immunity, digestive issues.

   • Mental Symptoms: Mood swings, anxiety, difficulty concentrating.

   • Behavioral Patterns: Skipping meals, over-reliance on caffeine, obsessive thoughts about food.

4. Risks of Chronic Undereating

   • Hormonal imbalances, weakened immunity, and loss of bone density.

   • Slowed metabolism and long-term health consequences like heart and cognitive issues.

5. How to Eat Enough

   • Listen to hunger and fullness cues.

   • Work with a dietitian for personalized guidance.

   • Focus on variety, balance, and avoiding restrictive eating.

6. Shifting the Narrative

   • Undereating is harmful despite diet culture messaging.

7. Conclusion

   • Pay attention to your body’s signals.

   • Food is essential nourishment, not a source of fear.

FREE Minicourse- Love (v) Your Body and Achieve ULTIMATE Food and Body Confidence

Imagine a life where food is no longer a source of anxiety, and your body image doesn't dictate your happiness. That's the life I dreamed of and finally achieved, and now I'm here to guide you on your own journey to freedom. Join me, Jamie, a registered dietitian and disordered eating specialist, as I recount my personal story of overcoming an eating disorder and finding joy in a healthier relationship with food and body. You'll learn how to reclaim your mental space from the grip of diet culture and focus on life's more fulfilling aspects.

Embark on the transformation you've been waiting for with the True Food and Body Image Freedom Method. Through three key pillars and five comprehensive phases, we offer a personalized, sustainable roadmap to healing. From reflecting on ingrained beliefs to rebuilding healthier practices, this program is designed to align with your unique values and goals. Visualize a future where self-trust and compassion reign, and where you celebrate every step towards a stress-free relationship with food and body confidence. Let's take this empowering journey together and embrace the freedom you truly deserve.

*The (v) emphasizes "love" as an action—actively loving your body, not just a feeling.

11 Reasons Why You May be Stuck in Pseudo-Recovery!

What if you're stuck in a cycle where you feel you're on the road to recovery, yet full freedom from disordered eating remains elusive? You're not alone! In this episode, we dive into common barriers that keep you from genuine healing.

1. Waiting to Be Ready: Perfectionism can delay your progress—starting imperfectly can spark meaningful change.

2. Ignoring Body Image: Recovery requires addressing body image issues to heal your relationship with food.

3. Lacking Support: Professional guidance is crucial. Align with knowledgeable providers who understand your journey.

4. Focusing Only on Behaviors: True recovery involves mental and emotional healing, not just changing food habits.

5. Not Fully Trusting Your Body: Partial recovery can leave you doubting your body’s signals, hindering full freedom.

6. Fixating on Weight: Embrace your body’s natural set point for complete healing.

7. Negative Recovery Mindset: Fear limits your potential—focus on the joy and freedom recovery can bring.

8. Settling for “Good Enough”: Don't pause your journey too soon; aim for full recovery to eliminate lingering issues.

9. Keeping Food Rules: Breaking all food rules is essential for overcoming diet mentality.

10. Ignoring Exercise Issues: Balance your relationship with movement; recovery includes addressing exercise addiction.

11. Avoiding Discomfort: Facing discomfort is key to emotional resilience and transformative healing.

Join us as we unpack these barriers and learn how to break free from pseudo-recovery!

Understanding Your Inner Parts: Transforming Self-Sabotage into Self-Healing Through Internal Family Systems (IFS)

What if the parts of your mind that you thought were sabotaging you were actually trying to help? Uncover the transformative potential of Internal Family Systems (IFS) in our latest episode, where we break down this pioneering model developed by Dr. Richard Schwartz. You’ll learn how recognizing and understanding the distinct sub-personalities within your psyche, each with unique roles and histories, can reduce internal conflicts and allow your 'self' part to lead with compassion and effectiveness. We promise you’ll walk away with a fresh perspective that challenges the notion of "bad parts" and sheds light on the purposeful roles even the most destructive behaviors play.

We dive into the complex interplay between exiled and protector parts, especially in relation to psychological trauma and disordered eating. Exiled parts, burdened with painful early experiences, and protector parts—managers and firefighters—emerge to shield us from these deep-seated emotions. Through understanding the proactive control of managers and the reactive coping mechanisms of firefighters, this episode sheds light on how these internal roles operate and how curiosity and compassion can initiate healing. The knowledge shared here is essential for anyone struggling with their relationship with food and their body, providing a pathway to integrative self-awareness.

Finally, we explore the empowering concept of the "self part" and the seven C's that define a balanced and harmonious internal system. Calm, curious, compassionate, confident, courageous, clear, connected, and creative—these attributes are crucial for leading your internal parts effectively. Practical steps for engaging and understanding these parts are shared, emphasizing the importance of support systems, like our program and community, to guide you on this profound journey of healing. Tune in and be inspired by the hope and encouragement we offer for your continued path towards self-liberation and a healthier, more freeing relationship with food and body.

How Ignoring Hunger Cues Fuels Primal Hunger and Food Obsession

Discover the hidden connection between ignoring hunger cues and primal hunger in this eye-opening episode of Bites and Body Love. Join us as we delve into the consequences of neglecting our body's subtle signals, leading to intense cravings and a feeling of being out of control around food. Prepare to be amazed as we explore the primal drive to find nourishment when the body senses starvation, unraveling the cycle of overeating and subsequent shame. Our goal is to empower you with the knowledge to better manage your hunger cues and develop a healthier relationship with food and your body. Say goodbye to the "hangry" moments and hello to a more balanced approach to eating.

Ignoring hunger signals can have detrimental effects on both our physical and mental well-being, and we're here to shed light on these dangers. In this episode, we uncover how ignoring hunger can trigger compensatory behaviors like binging and an all-or-nothing mentality, disrupting our body's natural hunger signals and fueling an obsession with food. We emphasize the importance of breaking free from restrictive eating practices and introduce the concept of dietary restraint theory. Prepare to have your mind blown as we share a personal story about the host's daughter and her struggles with food restriction, exploring various theories related to dietary restraint and the negative consequences of strict food rules. Get ready to revolutionize your approach to eating and embrace a healthier, more balanced relationship with your body.

Overcoming Barriers in Exposure Work: Making peace with all foods!

Unlock the secrets to overcoming the toughest barriers in exposure work and finally achieve food freedom. Do traditional methods of managing your relationship with food leave you feeling stuck? Join us as we explore the normalcy of encountering stuck points, how to reframe these moments as natural responses rather than failures, and the critical role of repeated exposures to charged-up foods. We delve into the importance of community support and guidance to help you navigate mindset traps and persist through discomfort. Discover how these strategies can lead to greater emotional freedom in your relationship with food.

Get ready for actionable insights that will push you out of your comfort zone and onto the path of lasting change. We break down practical strategies for optimizing your progress, from breaking self-imposed rules to balancing the pace of your exposures. Learn how to manage self-judgment, embrace discomfort, and transform perceived failures into stepping stones for growth. This episode is packed with tips, including planning exposures to reduce anxiety and starting with small, manageable steps to gradually build resilience. If you're looking for support and encouragement on your journey toward a healthier relationship with food, this episode is a must-listen.

Healing Post-Binge Shame: The Power of Self-Compassion and Understanding the Binge Cycle

Ever wonder why post-binge shame can feel so overwhelming and how you can heal from it? Discover powerful self-care strategies and the critical role of self-compassion in our latest Bites and Body Love episode. We'll guide you through practical steps to comfort your body, manage emotional distress, and seek support after a binge. Embrace a kinder recovery process that helps prevent additional emotional turmoil and fosters long-term healing.

Understand the true nature of binging as we uncover its roots in the restrict-binge cycle, driven by deprivation and shame. Explore how shifting your mindset about restriction can break this cycle and lead to more sustainable habits. We'll discuss the interconnectedness of body image, emotional health, and mental well-being, and provide insights into reshaping your belief systems about food and body image. Join us as we empower you to build a healthier relationship with food and yourself.

What is body image? What is body image work?

Join us on Bites and Body Love as we unpack the complex world of body image, breaking down personal perceptions, emotions, thoughts, and behaviors that shape how we view ourselves. We'll shed light on the powerful influences of weight stigma, nutrition, and media, and discuss the four crucial aspects of body image: perceptual, affective, cognitive, and interconnected elements. By understanding these foundational components, we set the stage for developing a healthy, confident, and trusting relationship with our bodies.

We'll also tackle common myths, like the simplistic notion that altering your appearance will automatically fix body image concerns. Instead, we emphasize the importance of embracing a holistic and sustainable approach to body positivity. As we wrap up, we delve into the concept of food and body freedom, encouraging you to reach out with questions and offering a free mini-course when you DM "freedom" on Instagram @jamierd_. Tune in for an episode that promises to open up new possibilities for a fulfilling and liberating relationship with your body and food.

The #1 Ingredient to Becoming an Intuitive Eater and to Build Body Confidence

In this episode, we explore the essential steps to achieving body trust and fostering a positive connection with food. We'll uncover how letting go of fear, shame, and control, and embracing respect and mutual understanding can lead to a healthier and more intuitive approach to eating. By making small, consistent changes such as honoring our hunger cues and allowing all foods into our homes, we can pave the way towards trusting our natural weight set point. This journey, likened to building trust with a friend, is attainable through repeated positive experiences and a commitment to respectful self-care.

We'll also tackle the pervasive influence of diet culture and body image distress, and how these factors erode trust in our relationship with food and our bodies. For those ready to embark on this transformative journey, I introduce my group program, True Food and Body Image Freedom for Everyone. This program offers dedicated support and resources to help participants develop a peaceful, intuitive relationship with food and their bodies. Tune in to learn practical advice and gain the encouragement needed to take the first steps towards body trust and ultimately, a more harmonious life.