Full But Not Finished

Stefanie Michele
  • 5.0 (36)
  • MENTAL HEALTH
  • UPDATED WEEKLY

Full But Not Finished is for anyone who's tried to "just stop eating when you're full" and realized it's never that simple. Hosted by Somatic and Intuitive Eating counselor and coach Stefanie Michele, this podcast dives into the ongoing work of recovery -- where fullness doesn't always mean satisfaction, and where food, body image, and nervous system work is never finished. Each episode unpacks the psychology, nervous system patterns, and cultural conditioning that shape eating behaviors, showing why willpower alone doesn't work and what real regulation looks like. If you've lived the binge–restrict cycle, felt trapped in body image spirals, or wondered why "normal eating" feels out of reach, this is where we make sense of it — not with rules, but with integration, somatic tools, and a more human way forward.

  1. 3D AGO

    22. The Link Between Body Image, Shame, and Feeling Your Anger

    Anger is one of the most important emotions in recovery, and one of the hardest for people to let themselves feel. In this episode, I talk about why anger gets such a bad reputation, why so many of us are afraid of it, and why I think it is deeply connected to body image, shame, binge eating, restriction, and boundaries. Many people associate anger with aggression or danger. Others grew up in environments where anger wasn't allowed, especially for women, so it became something to suppress, avoid, or turn inward. And when anger gets turned inward, it often becomes shame. I talk about anger as a nervous system experience, especially its connection to the fight response, and how suppressed anger can show up in body image distress, binge eating, restriction, and difficulty with boundaries. In this episode we talk about: • why anger is often feared or avoided • how anger gets redirected into shame and self-criticism • the connection between anger and boundaries • why women are often conditioned to fawn instead of fight • how diet culture and body standards provoke legitimate anger • recognizing the somatic signs of anger in the body • simple ways to move anger through the nervous system Anger doesn't have to mean rage or confrontation. Sometimes the first step is simply being able to say: I feel angry. And when anger is allowed instead of suppressed, it can become a source of clarity, agency, and change.   Visit iamstefaniemichele.com/wednesdays for weekly emails and updates from Stef!  RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essays Read my short-form content on Instagram

    40 min

  2. MAR 4

    21. Intuitive Eating Q&A: Saying No, Brunch Planning, and "Food Isn't Exciting Anymore"

    In this Intuitive Eating Q&A episode, we're unpacking three nuanced questions that often come up in recovery and food freedom work:   ✨ How to say no to food without slipping back into restriction ✨ Whether eating lighter before a brunch or event can still be intuitive ✨ Why food can feel less exciting after recovery — and what that means   Many people assume food freedom is only about permission and saying yes to previously restricted foods. But true intuitive eating also includes choice, discernment, and self-trust — including the ability to say "no thanks" when it genuinely comes from your body and not from diet mentality.   We also talk about practical eating, nervous system safety around food decisions, and the confusing overlap between restriction and choice (because externally, they can look identical).   And finally, we explore the experience some people have after binge eating recovery, when food loses its thrill or dopamine rush, and how to understand that shift without assuming something is wrong.   If you've ever wondered: Can I say no and still be intuitive? Is planning ahead for food events okay? Why does food feel less special now? This episode is for you.   Visit iamstefaniemichele.com for more information about how to work together. Also on Substack ‪@iamstefaniemichele‬ RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essays Read my short-form content on Instagram

    36 min

  3. FEB 25

    20. Are Ultra-Processed Foods Bad? A Non-Diet, Intuitive Eating Perspective

    Processed foods are having a cultural moment, and the way they're discussed online is so extreme that it's hard to know what to trust without feeling stressed or guilty. In this episode, I'm talking about why the fear-based language around ultra-processed foods is such a red flag, and why I don't trust conversations that rely on absolutist claims meant to scare you into compliance (or sell you something). I also get into what's missing from most of the discourse: systems. Time, money, energy, access, chronic illness, and the realities of modern life matter, yet wellness culture keeps collapsing this into "personal responsibility," as if everyone has the capacity to live like it's their full-time job. I share how ultra-processed foods fit into my own all-in recovery and why I stand by that choice, while still being willing to talk about nutrition without turning food into morality. And I spend a big chunk of this episode on the psychology piece—because even when people are arguing about physiology, the psychological impact of restriction, scarcity, and moralizing food often creates the exact chaos they claim they're trying to prevent, especially when these foods are everywhere (and especially with kids). If you've been feeling spun up by UPF headlines or wellness content, this is meant to bring you back to a grounded, common-sense view that includes both physiology and psychology. Subscribe for more on binge/restrict recovery, body image, food anxiety, and nervous-system-informed approaches to eating. RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essays Read my short-form content on Instagram

    37 min

  4. FEB 11

    19. I Need Help! Five Things I Needed to Help Me Recover from Decades of Food Noise and Body Image Anxiety

    If you're in recovery and you keep hitting the same walls, you might need more help than you want to admit. In this episode, I'm talking about what it looked like for me to recruit support during my all-in recovery from years of binge eating + restriction, and why it can feel so loaded to say, "I can't do this by myself right now." Here's what we get into:  Why needing help can feel like a character flaw when you're used to being capable The specific kind of overwhelm that makes "self-help" tools bounce right off How having a small "buffer" can change what you're able to tolerate in recovery  What it means when support creates stability so the actual healing work can happen The guilt math of asking for more help when you already feel like you ask for too much Why "accepting help" doesn't work if you're still punishing yourself for needing it What specialized support can do that love and reassurance can't (even when someone means well) The relief of making a clear decision in a hard season so you're not renegotiating everything daily A practical way to handle the inner critic: "not right now — we'll revisit later" How letting your body be part of the process can become a form of support, even if you're skeptical at first If you're in a season where recovery is asking more of you than you expected, this episode will make that feel a lot more normal. RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essays Read my short-form content on Instagram

    41 min

  5. FEB 4

    18. From Burnout to Wintering: When Your Nervous System Is Afraid to Slow Down

    Many of us live in a nervous system state where movement, productivity, and momentum feel like safety. Slowing down doesn't feel restful — it feels threatening. And when the body starts asking for less, the mind often panics and tries to think, plan, or "fix" its way out. This episode explores what happens at the edge of capacity, when exhaustion collides with fear, and your system begins demanding a different pace. ✨ Why slowing down can feel terrifying even when you're exhausted ✨ How a lot of "motivation" is actually fear dressed up as productivity ✨ The difference between intuition and fear when your energy starts dropping ✨ "Wintering" — seasons where your system asks for less, whether you agree or not (from Wintering by Katherine May) ✨ How the body eventually forces a slowdown when the mind keeps trying to plan its way out ✨ Why consuming more content and "trying harder" often makes things worse ✨ A simple 10% practice: slowing speech, movement, and pace just enough to feel the body again The episode also connects this to eating disorder recovery, body image work, and nervous system healing — especially the pressure to keep fixing yourself, keep learning, and keep doing recovery "right," instead of allowing space for integration. Mentioned: Wintering (Wintering), Four Thousand Weeks: Time Management for Mortals (Four Thousand Weeks: Time Management for Mortals). RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essays Read my short-form content on Instagram

    39 min

  6. JAN 28

    17. Perimenopause + Body Image: Can You "Prevent" Menopause Weight Gain? (Q&A)

    *]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" tabindex="-1" data-turn-id= "39bccc61-ca95-45a2-a4d3-fc20b519f985" data-testid= "conversation-turn-8" data-scroll-anchor="true" data-turn= "assistant"> In this Q&A episode, I answer three listener questions that sit right at the intersection of body image, recovery, hormones, and nervous system patterns—especially in midlife. First: a listener in perimenopause is struggling with body acceptance and has convinced herself she needs to lose weight now to "get ahead" of the weight gain she expects menopause will bring. We start by naming what this fear is really asking for, and what it costs to try to solve it through control. Second: a listener notices a strong sense of urgency around cooking—food feels allowed and safe, but the act of cooking feels rushed, and the restless energy doesn't stop after the meal. We look at what urgency can mean when it's more about physiology than food rules, and why it shows up differently depending on context. Third: a listener asks about eating with PMS and describes extreme hunger and cravings for higher-calorie, processed foods in the week before her period. We talk about how to relate to cyclical hunger without turning it into panic, moral judgment, or a new restriction project. If you have a question you want me to answer on a future Q&A, send it in—and if you enjoy the show, a rating/review helps more people find it.   RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essay Read my short-form content on Instagram

    37 min

  7. JAN 21

    16. The 4 Types of Restriction That Drive Binge Eating

    Restriction doesn't only mean "eating less." It can also mean living with food rules in your head, shutting down emotions you don't know how to hold, or staying stuck in a stress state without relief. Any of those experiences can create a scarcity of safety, and scarcity is one of the biggest drivers of binge eating and overeating. This episode breaks down four types of restriction: • Physical restriction: not eating enough for your body (including subtle versions like portion control, cutting out food groups, or unintentionally under-eating during the day) • Mental restriction: the constant "I shouldn't," guilt, and food rules—even when you're eating plenty • Emotional restriction: using food to shut down feelings before they move through • Nervous system restriction: when your stress cycle stays open and food becomes a safety cue or a way to come back down If you've ever felt confused because you eat "normally" (or a lot) and still binge, this will help you understand what's actually driving the pattern and where to start. RESOURCES: Binge Eating to Intuitive Eating Self-Study Course Read my Substack essay Read my short-form content on Instagram

    56 min

  8. JAN 14

    15. When Your Clothes Don't Fit... and You Want to Binge?

    Ever feel bad about your body and go straight to food? That moment feels confusing, self-defeating, and impossible to explain to anyone who hasn't lived it. This episode is about that moment — why it happens, what's actually driving it, and why the reaction makes far more sense than you've been told. Inside this conversation, we look at the psychological and nervous-system dynamics that turn body image distress into powerful eating urges, and why the more you care about your body, the more intense this loop can become. In this episode, you'll learn: • why body image distress creates all-or-nothing thinking and urgency • how mood-congruent cognition makes your thoughts spiral to match the mood • why the nervous system prioritizes escaping immediate discomfort, even when it creates more later • how binge urges can come from both collapse/soothing and mobilized, high-energy stress • why "self-punishment" is often about control, predictability, and making pain make sense • how the rebel/protector part responds to the invisible labor of body-image panic • why your brain anticipates restriction before you ever change a single behavior • and how slowing down becomes the doorway back to choice This conversation connects binge eating, body image, trauma, nervous system regulation, and scarcity psychology — giving language to a pattern that a lot of people live inside, but rarely understand. Work with me If you want support applying these ideas, I offer 1:1 coaching for binge eating recovery, intuitive eating, and body image healing. Apply here!

    43 min
See All (22)

5
out of 5
36 Ratings

About

Full But Not Finished is for anyone who's tried to "just stop eating when you're full" and realized it's never that simple. Hosted by Somatic and Intuitive Eating counselor and coach Stefanie Michele, this podcast dives into the ongoing work of recovery -- where fullness doesn't always mean satisfaction, and where food, body image, and nervous system work is never finished. Each episode unpacks the psychology, nervous system patterns, and cultural conditioning that shape eating behaviors, showing why willpower alone doesn't work and what real regulation looks like. If you've lived the binge–restrict cycle, felt trapped in body image spirals, or wondered why "normal eating" feels out of reach, this is where we make sense of it — not with rules, but with integration, somatic tools, and a more human way forward.

Information

  • Creator
    Stefanie Michele
  • Years Active
    2025 - 2026
  • Episodes
    22
  • Rating
    Clean
  • Copyright
    © 2025
  • Show Website
    Full But Not Finished

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