I read the news every morning across multiple media outlets. Lately, contradictory headlines abound: "Oats are a superfood for gut health" right next to "Oats cause dangerous glucose spikes." Which one are you supposed to believe?
To put it simply: Eat what you want! Do not let fear-mongering sensationalist headlines dictate your relationship with food.
Why Restrictions Always Breed Bingeing
When we stamp a food as "strictly forbidden," neurobiology responds predictably: The brain’s dopamine reward pathway inflates its perceived value, triggering obsessive cravings.
When you grant yourself unconditional permission to eat all foods, forbidden treats lose their addictive urgency. You can mindfully enjoy a square of dark chocolate and leave the rest in the pantry without white-knuckling willpower.
‘When you stop labeling food as “good” or “bad”, it loses its emotional hold over your mind and returns to what it is: pure fuel and joy.’
Anne Krenzin
Physical Hunger vs. Emotional Appetite
The core practice is distinguishing body signals: Physiological hunger develops gradually with stomach rumbles and openness to various foods. Emotional cravings arrive abruptly as an urge to numb stress or loneliness.
Adopt the 10-point hunger scale: Begin eating when you reach stage 3 or 4 (noticeable hunger), and pause when you reach comfortable, energized satiety at stage 5 to 6.
The 10-Point Hunger & Satiety Scale in Practice
The 10-Point Hunger Scale in Practice
