Understanding Disordered Eating: For anyone whose relationship with food feels harder than it should

Rachelle Heinemann
  • 4.8 (72)
  • Mental Health
  • Updated Weekly

Your relationship with food is telling you something. This show helps you figure out what. Understanding Disordered Eating is hosted by Rachelle Heinemann, licensed therapist and eating disorder specialist in New Jersey and New York. Each episode explores why we do what we do around food — not to judge it, but to understand it. Because when you understand what your relationship with food is actually doing, everything starts to make sense. For anyone whose relationship with food feels harder than it should. And for the clinicians who sit with them every week. New episodes every Tuesday.

  1. 4d ago

    Why You Can't Think Your Way Out of Body Image

    In this episode, I'm talking about why that happens. We're looking at why body image can be so persistent, why all the things we often recommend are still worth doing, and why they sometimes only take us so far. More importantly, we're exploring what poor body image may actually be pointing toward. This conversation isn't about finding another body image tip or another affirmation to write on your mirror. It's about understanding why body image often becomes the place where deeper emotional experiences show up and what you can begin paying attention to instead. Quotes "It's all about your body, but it's not about your body at all."  "The body is where something else sort of has gone to live." "There is a difference between just sitting in the, 'I feel terrible' and organizing the inner experience." "It's not just I feel angry and I'm not allowed to, it's I feel guilty for taking up space, and I'm also not allowed to feel guilty about that because that itself is taking up space." "The body here isn't a separate problem, it's just the most concrete version of the problem that you're already having somewhere else." "Ultimately, the goal here is not necessarily to feel amazing all the time, it's to feel more organized, to understand it a little bit more, to have more context." Frequently Asked Questions Why do I still struggle with body image after doing all the "right" things? Because body image isn't always the actual problem. You can practice affirmations, wear clothes that feel good, and change the way you talk to yourself, and those things absolutely matter. They can make life feel a little easier. Sometimes, though, poor body image is carrying emotions that haven't had anywhere else to go. Until those emotions have a place to be understood, body image can continue to feel like the loudest part of the experience.   Can poor body image exist even if nothing triggers it? Yes. For some people, body image spikes after a comment, a photo, or a stressful interaction. For others, it doesn't need a trigger at all. It can feel like it's simply there when you wake up. That constant background feeling often points to something deeper than a single bad body image day.   Why don't affirmations fix my body image? Affirmations can be incredibly helpful, and they're worth using if they make things feel more manageable. They just aren't designed to resolve everything. If poor body image is connected to grief, shame, anger, or other emotions that haven't been processed, repeating positive statements won't automatically make those feelings disappear.   How are emotions connected to body image? Emotions don't stop existing because we ignore them. When they're difficult to identify or express, they often collect into one overwhelming feeling. For many people, the body becomes the place where all of that distress shows up. It's visible, familiar, and easy to focus on, even when the real struggle started somewhere else.   Why do I always feel overwhelmed by my emotions? Feeling emotionally overwhelmed doesn't always mean you're experiencing one giant, all-consuming emotion. More often, it's several emotions happening at the same time that haven't yet been identified. Anger, guilt, sadness, disappointment, and shame can blend together until everything simply feels terrible. Taking the time to name and separate those emotions doesn't make them disappear, but it helps your brain organize what you're experiencing, making it feel more manageable and easier to understand.   How can I improve my body image in a lasting way? Instead of asking only, "How do I feel about my body?" it can be helpful to ask, "What am I actually feeling right now?" Becoming more aware of your emotional experience, where those emotions came from, and what they're trying to communicate creates a very different starting point than trying to change your appearance or force yourself to think positively.   What's the goal if I never feel good about my body all the time? The goal isn't to feel amazing every day. It's to understand yourself a little better each time difficult feelings show up. As you become more familiar with your emotions, they become less confusing and less consuming. Over time, that can change the way you experience your body because you're no longer carrying everything in one overwhelming feeling.   Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  2. Jul 21

    Your Body Noticed Even When You Didn't

    Have you ever finished a meal feeling completely full... and then kept eating anyway? I've had this conversation with so many people, and the conclusion is almost always the same: they think they're the problem. In this episode, I'm talking about why eating past fullness isn't a willpower issue. I explain how years of food rules and ignoring hunger can leave your body trying to catch up at the end of the day. I also break down what hunger actually feels like, because most of us were never taught to recognize the early signals. We learned to wait until hunger was screaming, then wondered why everything felt so out of control. Quotes "You are not failing at the solution. The solution is the problem." "A lot of people think that hunger has one volume. It's like a switch. It's either on or it's off, and it doesn't. It has a whole quiet conversation happening first, and we've only been trained to answer or listen when it is shouting." "Hunger, whether it's physical, metaphorical, in women has been treated as something to manage, to suppress, to overcome." "The whole thing repeats, but it doesn't necessarily feel like a pattern per se from inside. It just kind of feels like evidence, like proof that you can't be trusted around food." "The discomfort feels like you're doing something wrong, but you're not. It's just the rule loosening its grip." "We're starting earlier, feeding yourself earlier, not because you deserve it or it's a reward, but because your body needs it, and you're hungry, and you've been hungry for a really long time." Frequently Asked Questions Why do I keep eating even when I'm full? A lot of people assume this comes down to self-control. It usually doesn't. If you've been ignoring hunger all day, following food rules, or waiting until you're starving to eat, your body is trying to catch up. Eating past fullness isn't proof that you're broken. It's often a predictable response to spending too much time in a deficit.   Why can't I tell when I'm hungry? Your hunger cues probably didn't disappear. You just stopped treating them as information. Most people don't lose hunger overnight. They spend years pushing it aside until they only recognize the loudest signals. Hunger has a whole conversation before it's shouting, and learning to hear those quieter cues takes practice.   Why do I always overeat at night? For a lot of people, nighttime isn't the problem. It's where the problem finally shows up. If you've spent the entire day eating as little as possible, ignoring hunger, or trying to "be good," your body has been waiting for food all day.    What are the first signs of hunger? Most people expect hunger to feel dramatic. It usually starts much quieter than that. You might find yourself thinking about food more often, feeling a little less focused, noticing a slight drop in energy, or feeling a gentle emptiness in your stomach. Those are often your body's first attempts to get your attention.   Can dieting make it harder to recognize hunger? Yes. Dieting teaches you to trust rules more than your body. Instead of asking yourself if you're hungry, you start asking whether you're "allowed" to eat. After enough time, the rules become louder than your own hunger cues.   Should I wait until I'm hungry to eat? Not necessarily. If you're recovering from restrictive eating or years of dieting, your hunger cues may not be reliable yet. Eating consistently helps rebuild trust with your body. As that trust grows, your hunger cues usually become easier to recognize.   How do I stop overeating without creating more food rules? The answer usually isn't another rule. It's feeding yourself consistently enough that your body no longer feels like it has to make up for what it missed earlier in the day. As that sense of scarcity starts to fade, eating often becomes much less chaotic. Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  3. Jul 14

    Why High-Achieving Women Are More Vulnerable, Not Less

    The women who look like they have it all together are often the last ones to realize they're struggling. The woman who can successfully manage everyone else's needs somehow can't crack the code on her own relationship with food. In this episode, I'm talking about why high-achieving women are often more vulnerable, not less, to struggles with food, body image, and disordered eating. We'll unpack how perfectionism, discipline, ambition, and the constant drive for "more" can fuel success in one area of life while quietly creating problems in another. Quotes "The same voice that says, 'It's not enough. Not yet. Keep going' at work and at home is the same voice that's running your relationship with food." "The same discipline that gets you promoted, that grows your business, that makes you the mom that you are, is the same discipline that you apply to eating." "The ability to push through discomfort, the ability to ignore what your body needs to keep moving—it's the same exact skill, it's just a different arena." "One of the worst things to say in this situation is, 'Try harder. Add more discipline.' That is actually gonna be terrible advice because you have the most discipline. You are trying the hardest." "The discomfort is something that we don't necessarily have to solve. It's something that we have to increase our tolerance for." "The woman who has it all together doesn't think she qualifies. So that thought, 'This isn't quite me,' is exactly what we've been describing." Frequently Asked Questions Why do successful women struggle with food? Many high-achieving women rely on discipline, perfectionism, and pushing through discomfort to succeed in their careers, relationships, and daily lives. Those same traits can also show up in their relationship with food, leading to rigid rules, constant self-monitoring, and feelings of never doing enough.   Can perfectionism cause disordered eating? Perfectionism doesn't directly cause disordered eating, but it is a common contributing factor. When self-worth becomes tied to performance, achievement, or getting things "right," food and body image can become another area where perfectionistic standards take hold.   Why can't I stop thinking about food, even though everything else in my life seems fine? Constant food thoughts are usually your body doing exactly what it's designed to do when it's not getting enough. Restriction, whether that's skipping meals, cutting carbs, or just eating less than your body needs, puts food preoccupation on autopilot. It's a survival response, not a personality problem. For some people there's also a psychological layer on top of that: perfectionism or self-criticism that shows up around food because it's an easy, measurable target. But the first question worth asking isn't "what's wrong with me," it's "am I actually eating enough."   What are the signs of disordered eating in high-functioning women? Common signs include obsessive thoughts about food, chronic dieting, guilt around eating, rigid food rules, body dissatisfaction, difficulty trusting hunger and fullness cues, and feeling like food takes up more mental space than it should—even while appearing successful and put-together on the outside.   Why doesn't more discipline fix my relationship with food? For many high-achieving women, discipline isn't the problem—it's often part of what keeps the struggle going. Adding more rules, restrictions, or self-control can reinforce the cycle rather than resolve it. Healing often requires greater flexibility, self-awareness, and emotional tolerance.   How are perfectionism and body image connected? Perfectionism creates an internal standard that is often impossible to meet. As a result, many women focus on perceived flaws instead of recognizing their strengths, leading to ongoing body dissatisfaction regardless of their actual appearance or accomplishments.   How do I stop feeling like I'm never enough? The honest answer is that you probably won't stop it by trying to fix the feeling directly. "Not enough" thinking usually isn't the problem itself, it's a symptom of something underneath it, often a story that got built early on about what you had to be or do in order to be loved or safe. Chasing the feeling away with more achievement or more self improvement just feeds the same system that created it. What actually shifts things is slowing down enough to ask where that voice came from and what it's protecting you from, instead of immediately trying to silence it or prove it wrong. Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  4. Jul 7

    Why You Keep Trying to Change, and It Keeps Not Working

    In this episode, I'm talking about why so many attempts to change your relationship with food seem to fizzle out, even when you're motivated and genuinely want things to be different. Because constantly starting over doesn't mean you're lazy, uncommitted, or missing some magical piece of information. We're digging into the deeper reasons certain behaviors stick around, what they may actually be doing for you, and why curiosity is often far more helpful than criticism.  This conversation goes beyond meal plans and motivation and gets into the questions that most people never think to ask. Quotes "We don't lead with the question, what do we do about this? We lead with the question, what is this actually all about? It's the question that changes everything when someone is really willing to look at it, because the answer is usually not what you think it is." "Most of us are so focused on fixing the behavior that we haven't stopped to ask what the behavior is doing." "The reason change feels so hard isn't because you're weak; it's because something would have to be given up if you changed. Meaning, if the behavior is protective in some way, shape, or form, it's providing something for you." "You don't need to know the answer yet. The key is starting to think about this and removing the blame that we're pointing at ourselves and starting to ask questions." "Sometimes this isn't something that you can do alone, and that's where you might need a real person like a therapist or a dietician. Sometimes we need people who can see the patterns that we're too close to see." Frequently Asked Questions Why do I keep failing when I try to change my eating habits? Repeatedly struggling with food does not necessarily mean you lack motivation or discipline. Many behaviors serve a purpose, and understanding what they are providing can help create lasting change.   Why do I sabotage myself around food? What feels like self-sabotage is often a protective pattern. Behaviors around food may be helping you cope with emotions, stress, shame, or fear, even when those behaviors are no longer serving you well.   Why is giving up dieting so scary? For many people, dieting feels tied to safety, control, belonging, or fear of weight gain. Letting go of those rules can bring up emotions and beliefs that deserve attention and support.   What does fear of weight gain really mean? Fear of weight gain often goes beyond the number on the scale. It can be connected to shame, past experiences, fears of rejection, or beliefs about worth and acceptance.   Why do I feel stuck between wanting recovery and wanting to stay the same? Feeling pulled in two directions is called ambivalence, and it is a normal part of recovery. Having conflicting feelings does not mean you're doing anything wrong.   Does structured eating help with disordered eating? Structured eating provides consistency and helps create a foundation for healing. Many people benefit from eating regularly throughout the day rather than relying on hunger cues alone in the early stages of recovery.   Do I need a therapist or a dietitian for eating disorder recovery? Support can be helpful when you're too close to your own patterns to see them clearly. A therapist or dietitian can help you understand what is driving your behaviors and provide practical tools for recovery. Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    Episodes Mentioned: -Episode 45. Basics of Intuitive Eating -Episode 122. Ozempic, Wegovy, & Mounjaro with Laura Cipullo -Episode 133. GLP with Dr. Kim Dennis -Episode 160. Intuitive Eating Updates You Need to Know with Elyse Resch MS, RDN, CEDS-C, Fiaedp, FADA, FAND   LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  5. Jun 30

    What Am I Actually Hungry For?

    In this episode, I'm talking about a question that sounds simple but can feel surprisingly hard to answer: What are you actually hungry for? Not in the physical sense, but underneath all of the eating, the urges, the restlessness, and the feeling that something is missing. We're exploring why so many of us learned to disconnect from our wants and needs, how food became the safest and most reliable answer, and why recovery sometimes starts with a question instead of a solution. If you've ever felt like there's something deeper going on but you can't quite name it, this conversation is for you. Grab your coffee, head out on your walk, or hide in your car for a few uninterrupted minutes. Then press play and listen to the full episode. Quotes "When everything else feels kind of murky and vague or far away or impossible to ask for, food is literally right there." "The thing about suppressing any kind of hunger, whether it's literal or metaphoric, is that it doesn't disappear." "You're not eating because you want food, you're eating because you're hungry." "The food happens to be the only thing that you're allowed to answer this particular question of what am I hungry for without negotiating, justifying, or making yourself smaller." "Giving yourself the capacity to have the question and let the question hang out for a little bit is in and of itself what we're talking about." "I think the question of 'What are you hungry for?' is probably the hardest question in this entire work of eating disorder recovery. Mostly because we've spent so long making sure we didn't have to ask it. You do not need the answer yet. You just need to start wondering." Frequently Asked Questions Why do I eat when I'm not hungry? Many people eat for reasons that have nothing to do with physical hunger. Stress, loneliness, exhaustion, boredom, and unmet emotional needs can all contribute to eating when your body does not need food. Emotional eating is often a signal that something deeper is asking for attention.   What is emotional hunger? Emotional hunger refers to the desire for comfort, connection, relief, or distraction rather than physical nourishment. Emotional hunger can feel urgent and is often linked to feelings, stress, or unmet needs.   Why do I binge eat at night? Nighttime binge eating is common because many people finally slow down at the end of the day. Emotions, stress, loneliness, exhaustion, or restriction that were pushed aside throughout the day often become harder to ignore in the evening.   Can emotional eating be a sign of unmet needs? Yes. Emotional eating can sometimes reflect deeper needs such as rest, connection, intimacy, support, purpose, or the desire to feel seen and understood. Food may become the most available way to cope when those needs go unrecognized.   How do I know if I'm physically hungry or emotionally hungry? Physical hunger tends to come on gradually and is satisfied by eating. Emotional hunger often feels sudden, urgent, and may persist even after eating. Learning to pause and ask yourself what you are truly needing can help you distinguish between the two.   Why do I struggle to know what I want? Many people have spent years prioritizing others, suppressing emotions, or disconnecting from their own needs. Relearning how to identify what you want and need is a skill that develops over time and is an important part of healing.   Is emotional eating normal? Yes. Emotional eating is a common human experience. Everyone uses food for comfort at times. Problems arise when food becomes the primary way to cope with emotions or when eating patterns create distress and interfere with daily life. Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat!   Now accepting new clients! Find out if we're a good fit!    Episodes Mentioned: -Episode 73. Food and Desire with Dr. Judith Brisman   LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  6. Jun 23

    What Your Eating Disorder is Doing When You Can't Speak Up

    When feelings, needs, and wants don't have a place to go, they don't simply disappear. They often find another outlet. For many people, food becomes the place where hurt, anger, disappointment, stress, and resentment get expressed without ever being spoken out loud. In this episode, I'm exploring why disordered eating behaviors can feel so difficult to let go of and why they often provide very real relief in the moment. We'll talk about the emotional and relational layers underneath bingeing, restricting, and food obsession, and why recovery isn't only about changing eating behaviors. Sometimes the missing piece is learning to recognize what's happening emotionally before food enters the picture. If you've ever felt confused by your eating patterns or wondered why you're still struggling despite doing all the "right" things, this episode offers a different lens for understanding what's going on and why food may not be the whole story. Quotes "You didn't decide to stop speaking up for yourself; you adapted, and adaptation is smart." "It's survival. It's resourceful." "When you can't say, 'I'm angry,' that anger does not disappear. When you can't say, 'I'm hurt,' or, 'I need something,' or, 'I want something,' those feelings do not evaporate." "Every single time you route a feeling through food instead of through language, meaning through words, through relationships, through actually telling someone what happened, the original feeling never gets named, it never gets heard, and the need never gets met." "You're trying to answer a question with the wrong answer. The question wasn't about food, and the answer wasn't about food." "Real recovery involves slowly building the capacity to feel something and stay with it long enough to know what it actually is." "The eating disorder isn't necessarily a food problem, or it's really not only a food problem that occasionally gets emotional. It's an emotional and relational problem that found food as its home." Frequently Asked Questions Why do I binge eat after stressful conversations? Many people notice that binge eating happens after conflict, criticism, disappointment, or situations where they suppress their feelings. When emotions aren't acknowledged or expressed, food can become a way to cope with the discomfort. The binge often isn't random. It's frequently connected to something that happened earlier in the day.   Can an eating disorder be caused by emotional suppression? Emotional suppression isn't the only cause of an eating disorder, but it can be a significant contributing factor. When someone consistently avoids expressing needs, wants, anger, hurt, or disappointment, eating disorder behaviors may develop as a way to manage or communicate those emotions.   Why does restricting food make me want to binge? Restriction is one of the most common drivers of binge eating. When your body isn't getting enough food, it naturally increases the urge to eat. Many people assume their binge eating is purely emotional when physical deprivation is also playing a major role.   Is emotional eating the same as binge eating? No. Emotional eating involves using food to cope with emotions, while binge eating typically involves eating a large amount of food with a sense of loss of control. The two can overlap, but they are not the same thing.   Why do I struggle to identify my emotions? Many people learn early in life to focus on other people's needs while ignoring their own. Over time, this can make it difficult to recognize emotions, needs, preferences, and boundaries. Learning to identify feelings is often an important part of recovery.   Can improving boundaries help with disordered eating? For some people, yes. Difficulties with boundaries, people pleasing, and self-advocacy can contribute to emotional stress that later shows up through food behaviors. While boundaries alone won't resolve an eating disorder, they can be an important part of the healing process.   How do I know if my eating habits are connected to my emotions? Start by paying attention to patterns. Notice what happens before urges to binge, restrict, overeat, or obsess about food. Many people discover that certain conversations, situations, or emotional experiences consistently show up before food becomes more difficult to manage. Awareness is often the first step toward understanding what's driving the behavior. Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    Episodes Mentioned: -Episode 198. People Pleasing and Eating Disorders -Episode 200. 3 Capacities That Matter More Than Motivation in Eating Disorder Recovery   LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  7. Jun 16

    Why controlling food feels safer than controlling your life

    This episode is all about that feeling and why it can become so emotionally powerful. We're digging into the connection between food control and everything happening underneath the surface that often has nothing to do with food at all. Anxiety. Uncertainty. Stress. Feeling emotionally stuck. Feeling like there are things you can't say, can't ask for, or can't fully admit to yourself. Sometimes controlling food becomes the place all of that energy goes because it feels concrete, manageable, and safe. Quotes "Control is more of a solution than it is a problem. It's not a character flaw. It is a coping mechanism." "When we have something to improve, to manage, to optimize, whatever it is, it creates a sense of moving forward. And it's not about being vain. It's about feeling like I'm actually doing something when otherwise I do not have that feeling." "When we treat a symptom as a problem or the control as a problem, then we kind of miss the point. The food control is holding everything together, or at least something together." "If it's the structure that's keeping everything from falling apart, then asking us to drop it without addressing what's carrying it kind of feels destabilizing because it is destabilizing." "The goal isn't to take away the control, it's to understand what it's doing. And eventually, to build other ways of feeling safe." "In a situation where it feels like you can't want something, you can't ask for something, you can't say it, there's always wiggle room to try to figure out how you can sort of move the needle ever so slightly, assert yourself ever so slightly, even if it isn't the bigger picture and not actually resolving things." Frequently Asked Questions Why do I feel more in control when I'm dieting or eating "clean"? For a lot of people, food rules create a sense of structure and relief when life feels emotionally messy, uncertain, or overwhelming. Controlling food can temporarily calm anxiety because it feels concrete and manageable.   Is controlling food a sign of an eating disorder? Not always, but rigid food control can become part of disordered eating patterns. Many people use food behaviors to cope with stress, anxiety, helplessness, or emotions they don't fully know how to process.   Why is it so hard to "just let go" of food control? Because food control is usually serving a purpose emotionally. If it's helping you feel safe, grounded, or organized internally, simply removing the behavior without addressing what's underneath can feel destabilizing.   Can stress and anxiety make food rules worse? Yes. Stress, uncertainty, transitions, relationship issues, work pressure, and emotional overwhelm often increase the need for control around food. Many people notice their food rules tighten during difficult or unpredictable periods.   Why do I obsess over food when other parts of my life feel chaotic? Food can become a way to redirect emotional energy. When situations feel too complicated, emotionally unsafe, or impossible to solve, focusing on food can create a temporary feeling of order and relief.   Can you have disordered eating even if your life looks "fine"? Absolutely. Disordered eating isn't only linked to major trauma or obvious crises. Sometimes subtle stress, internal pressure, transitions, perfectionism, or difficulty expressing emotions can fuel the need for control around food. Resources Be sure to sign up for my weekly newsletter! Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

  8. Jun 9

    What restriction actually is (it's not just skipping meals)

    In this episode, the conversation gets into the sneaky side of restriction. The kind that hides inside wellness culture, clean eating, safe choices, food guilt, and the constant running commentary in your head about what you should or should not eat. And honestly? A lot of it feels so normal that you do not even realize it's happening. There's also a really important conversation about why binge eating does not always come from physical deprivation alone. Psychological restriction matters too. Which is deeply annoying information for anyone who thought eating "enough calories" automatically meant they were healed. Quotes "Restriction lives in rules, not necessarily in the amounts." - Rachelle Heinemann "If there's a constant peanut gallery running on the commentary on whatever you eat, that's restriction." - Rachelle Heinemann "Your body is not necessarily distinguishing between not eating and not letting yourself eat freely." - Rachelle Heinemann "The fear itself is also part of the restrict-binge cycle." - Rachelle Heinemann "Restriction is anything that shrinks your relationship with food and with wanting it." - Rachelle Heinemann "You might have been living with this internally so long that it feels so normal. You might be living among people who are just immersed in wellness or diet culture for so long that it feels normal." - Rachelle Heinemann "The rigidity in your mind creates its own form of deprivation." - Rachelle Heinemann  Frequently Asked Questions What counts as restriction if I'm technically eating enough? Restriction is not only about calories or portion sizes. Psychological restriction counts too. Food rules, labeling foods as "bad," mentally negotiating every meal, delaying food until you've "earned it," or constantly trying to control what you eat can all create a restrictive relationship with food.   Can restriction cause binge eating? Yes. Restriction is one of the biggest drivers of binge eating. When your body and brain feel deprived, physically or psychologically, it can create intense urges around food that feel chaotic or out of control.   Why do I binge even when I wasn't hungry? A binge does not always start from physical hunger. Mental restriction, food rules, stress around eating, and feelings of deprivation can all trigger binge eating, even if you recently ate.   What is psychological restriction? Psychological restriction is the mental side of dieting and food control. It includes obsessing over food choices, feeling guilty after eating, constantly planning how to "make up" for food, or believing certain foods are off limits even if you occasionally allow yourself to eat them.   Why do I feel obsessed with food all the time? Food obsession is often connected to restriction. When your brain perceives food scarcity, whether through dieting, food rules, or inconsistent eating, it increases focus on food as a survival response.   Can food rules lead to binge eating? Yes. Strict food rules often increase feelings of deprivation, which can intensify cravings and lead to binge-restrict cycles. The more rigid the rules become, the more emotionally charged food tends to feel.   Why does intuitive eating feel out of control for me? For many people recovering from dieting or disordered eating, jumping straight into intuitive eating without structure can feel overwhelming. Hunger cues and trust around food are often distorted after years of restriction. Consistent, structured eating usually helps rebuild stability first.   What is the restrict-binge cycle? The restrict-binge cycle happens when restriction leads to deprivation, obsession with food, urges to binge, guilt afterward, and then renewed attempts to restrict again. The cycle repeats because the restriction itself is often fueling the binge behavior.   How do I stop obsessing over food? Usually not through more control. Eating consistently, reducing food rules, allowing flexibility with food, and rebuilding trust with your body can help decrease obsessive thoughts about food over time.   Why do I feel guilty after eating certain foods? Food guilt is often learned through dieting, wellness culture, and rigid beliefs about "good" and "bad" foods. When food becomes morally charged, eating certain foods can trigger shame, anxiety, or urges to compensate afterward.   Can you recover from binge eating without dieting? Recovery from binge eating usually involves reducing restriction, not increasing it. Healing the relationship with food often requires moving away from rigid dieting behaviors and learning consistent nourishment and flexibility.   What are subtle signs of disordered eating? Some subtle signs include constantly thinking about food, avoiding certain foods, anxiety around eating socially, mentally tracking calories or portions, needing to "earn" food, guilt after eating, and feeling out of control around foods you try to restrict.   Why do I feel out of control around certain foods? Foods often become more emotionally intense when they are restricted or labeled as forbidden. The feeling of losing control around food is frequently connected to deprivation, not lack of willpower.   How do I rebuild trust with food? Trust is rebuilt through consistency. Eating regularly, reducing rigid food rules, working toward flexibility, and creating a more predictable relationship with food can help your brain and body feel safer over time. Resources Brave on Purpose! - Grab my new book here! Grab my Journal Prompts Here! Looking for a speaker for an upcoming event? Let's chat! Now accepting new clients! Find out if we're a good fit!    LEAVE A REVIEW + help someone who may need this podcast by sharing this episode. Be sure to sign up for my weekly newsletter here! You can connect with me on Instagram @rachelleheinemann, through my website www.rachelleheinemann.com, or email me directly at rachelle@rachelleheinemann.com

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Your relationship with food is telling you something. This show helps you figure out what. Understanding Disordered Eating is hosted by Rachelle Heinemann, licensed therapist and eating disorder specialist in New Jersey and New York. Each episode explores why we do what we do around food — not to judge it, but to understand it. Because when you understand what your relationship with food is actually doing, everything starts to make sense. For anyone whose relationship with food feels harder than it should. And for the clinicians who sit with them every week. New episodes every Tuesday.

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