059 | Understanding your hunger, fullness, and how to balance your needs and wants [Nourishing New Year Series]

If you want to eat healthier without restriction, stop yo yo dieting, and finally build sustainable nutrition habits, this episode is for you. I break down how to understand your hunger and fullness , improve your relationship with food, stop thinking about calories all day, and shift out of the all-or-nothing mindset that keeps you stuck. This episode will give you tools to use in your daily life to help you increase self-trust, simplify nutrition, and create a healthy routine that supports long-term results without dieting, shame, or food rules.Join the One Percent Better Letters here: ⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠1:1 Game Plan⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Related Episodes: Where to start with eating healthierHow to stop emotional and mindless eatingHow to structure meals and snacks for healthy balance00:00 — Why hunger + fullness cues help you create sustainable healthy eating habits(healthy habits, eating for consistency)02:30 — My past with restriction, overeating, and the “clean-plate” mindset(stop emotional eating, break diet cycles)04:45 — What happens to your brain + body when you don’t eat enough(undereating symptoms, low energy, cravings)07:10 — Restriction increases food obsession and cravings — here’s why(stop binge-restrict cycles)09:00 — Getting curious instead of panicking when you feel hungry(intuitive eating, body trust)11:45 — Why fullness isn’t “bad” — removing guilt around eating(heal relationship with food)13:35 — Food scarcity vs food safety: allowing foods to reduce overeating(end binge eating triggers)15:20 — Satisfaction as a tool for balanced meals + steady energy(balanced nutrition, building meals)17:40 — Make food decisions based on how you want to feel — not weight fear(mindful eating, emotional regulation)19:50 — Final takeaways: practice, self-trust, and balancing wants vs needs(sustainable results without perfection)