Episode 31: Intuitive Eating with Marisa Michael, RD

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi are joined by Marisa Michael, RD (@realnutritiondietitian), a registered dietitian with over 20 years of experience in nutrition. Marisa, the author of Nutrition for Climbers: Fuel for the Send and founder of Real Nutrition LLC and Nutrition for Climbers, shares her expertise on the transformative practice of intuitive eating. Together, they explore the 10 principles of this evidence-based, weight-neutral approach, debunking misconceptions that it’s simply about eating whatever you want.

Marisa explains how intuitive eating aligns with movements like Health at Every Size and the anti-diet culture, emphasizing self-care and compassion as foundational elements. She guides listeners through attuning to body cues such as hunger, fullness, and movement, and how these cues can foster a healthier, more balanced relationship with food. The conversation highlights common challenges, such as resisting temptations, reconciling personal values with actions, and navigating the balance between rejecting diet culture and considering health-related weight goals. Marisa emphasizes the importance of establishing baseline habits to support informed and sustainable health decisions.

The episode also delves into emotional eating, the significance of honoring hunger and satisfaction, and the freedom that comes from lifting restrictive food rules. Marisa shares strategies for breaking free from guilt and developing mindful eating practices, especially for neurodivergent individuals, including those with ADHD. She offers practical tools for self-discovery and encourages viewing nutrition and exercise as nurturing forms of self-care rather than mere calorie-burning tasks.

This episode provides valuable insights for anyone seeking to deepen their understanding of intuitive eating and integrate it into a holistic self-care routine. Join Heather, Valerie, and Marisa as they inspire listeners to embrace a more compassionate, sustainable approach to health and well-being.

Episode Summary

(0:00:10) - Exploring Intuitive Eating With Marissa (11 Minutes)

This chapter introduces our guest, Marissa Michael, a registered dietitian with extensive experience in sports nutrition, including a specialization in sport dietetics and a diploma from the International Olympic Committee. We explore her journey and expertise, highlighting her contributions to the field, such as her book "Nutrition for Climbers Fuel for the Send." Our focus is on intuitive eating, a topic that has become quite polarizing. We clarify common misconceptions about intuitive eating, emphasizing that it's not simply about eating whatever you want, but rather a framework consisting of 10 principles designed to guide individuals in understanding their body's needs. Marissa explains how intuitive eating is evidence-based and powerful for clients, stressing its non-diet, weight-neutral approach. We also touch on the relationship between intuitive eating and movements like health at every size and anti-diet, noting the importance of understanding the context and principles behind intuitive eating.

(0:11:03) - Navigating Intuitive Eating Principles (6 Minutes)

This chapter focuses on the intuitive eating model, emphasizing the importance of attunement to body cues for hunger, fullness, and movement, and framing it within self-care and self-compassion. We explore the challenges of encouraging clients to make healthier choices even when they prefer less beneficial options, like choosing chips over Greek yogurt or staying in bed rather than exercising. Through a process of self-discovery and questioning, clients can understand their behaviors and motivations, helping them align their actions with their values. The conversation touches on the balance between rejecting diet culture and using intuitive eating principles for those who may need to lose weight for health reasons. We stress the significance of creating baseline habits before embarking on any fat loss plans, maintaining a gentle guidance approach to help clients make informed decisions about their well-being.

(0:16:42) - Navigating Intuitive Eating and Hunger (10 Minutes)

This chapter focuses on the principles of intuitive eating and how it contrasts with traditional dieting. We explore the idea that intuitive eating requires abandoning weight loss goals and emphasizes not manipulating the body beyond its natural genetic predispositions. Intuitive eating involves being attuned to one's body cues, such as hunger and fullness, and rejecting diet mentality. For athletes, it can mean adjusting nutrition based on performance and energy needs rather than rigid diet plans. We discuss how to assess someone's readiness to embrace intuitive eating, and how honoring hunger is crucial, especially for those recovering from restrictive eating patterns or eating disorders. Understanding hunger cues, which may vary from physical sensations to emotional and mental signs, is a key step in fostering a healthier relationship with food.

(0:27:04) - Honoring Hunger and Satisfaction in Eating (10 Minutes)

This chapter explores the journey of giving oneself unconditional permission to eat and breaking free from restrictive food rules. We discuss how restrictions can create an unhealthy fixation on certain foods, and how lifting these restrictions can empower individuals to make choices with greater autonomy and mindfulness. We share anecdotes about clients who overcame ingrained food rules, like not eating carbs after a certain time, and found freedom in allowing themselves to enjoy food without guilt. The importance of discovering the satisfaction factor in eating is highlighted, emphasizing that choosing foods that truly satisfy can prevent overeating on substitutes. We touch on the idea that indulging in what one truly craves, rather than opting for diet-friendly alternatives, often leads to a more satisfying and balanced approach to eating.

(0:37:29) - Understanding and Challenging Emotional Eating (9 Minutes)

This chapter explores the journey of understanding and recognizing sensations of fullness, especially for those unfamiliar with subtle cues and reliant on extreme sensations like feeling overstuffed. We discuss strategies to identify these cues, such as observing changes in eating pace and how food enjoyment wanes as one becomes full. We also touch on mindful eating and its importance in reducing distractions, enhancing attunement, and promoting awareness of eating habits. Challenges faced by neurodivergent individuals, like those with ADHD, are acknowledged, highlighting how they might struggle with attunement and may use food for focus or as a tool during activities. Additionally, we explore practical approaches, like using portion sizes and developing new skills, to support those who face these challenges. Through these insights, we aim to foster long-term mindfulness around eating, reducing the mental energy it requires and creating healthier relationships with food.

(0:46:22) - Exploring Emotional Eating and Body Respect (6 Minutes)

This chapter explores the complexities of emotional eating and how to achieve a balanced relationship with food. We discuss the importance of giving oneself permission to eat emotionally, understanding that sometimes it's a biological response to stress. By recognizing when emotional eating is habitual or maladaptive, we can explore other ways to cope with emotions, such as processing feelings with friends or developing action plans. We emphasize the importance of intention and reflection in intuitive eating, highlighting that nothing is inherently bad if it satisfies a need without guilt. We also touch on respecting the body's natural weight and shape while focusing on nourishing it optimally. Lastly, we address ensuring sufficient intake of macronutrients, particularly protein, by aligning with individual food preferences, whether through protein powders or alternative protein sources for vegetarians.

(0:52:35) - Exploring Intuitive Eating Principles (11 Minutes)

This chapter emphasizes the importance of self-experimentation and self-discovery in personal health journeys, particularly in the realms of intuitive eating and exercise. We explore the concept of intuitive eating by sharing a story of a client who was unaware of her high calorie intake due to fasting and how awareness transformed her eating habits. We highlight the importance of recognizing the distinct purposes of nutrition and exercise, advocating for movement as a form of self-care rather than a means to burn calories. The conversation also touches on the value of honoring one’s health with a balanced approach that includes nutritious foods and occasional treats. Finally, we offer guidance for those new to these principles, suggesting self-reflection to identify personal challenges and using tools like the intuitive eating scale to start the journey toward a healthier lifestyle.