WEEK 1 EXERCISE

Body Reconnection: Appetite

Making Peace with Appetite — Exc. 4

Appetite hunger—the craving for a certain taste or food—is just as valid as physical hunger. It’s not a lack of control, it’s your body communicating what will truly satisfy you.

When you honor appetite hunger with trust, it leads to satisfaction, which helps prevent the feeling of deprivation that can trigger overeating later or reactional eating.

001. Recognize Appetite Hunger Without Guilt

→ If you’re craving something, pause and remind yourself: This is valid. I don’t need to justify it. You eat for both nourishment and enjoyment.

002. Give Yourself Permission to Eat

  • You don’t need to be physically hungry to have something sweet or a specific food. When you let yourself enjoy it fully, without worry, one piece or portion is usually enough to feel satisfied.

  • You are practicing though, so even if it’s more than that, it’s okay, your body will grow confidence in its appetite with time. Your brain needs proof to feel save basically, which we will gather as you honor your appetite more and more

003. Satisfaction Over Control

  • Satisfaction is what helps you stop—not willpower or restriction

  • The more you respect your appetite, the less food noise you’ll experience later.

004. Stay Present & Move On

→ Enjoy the food without overthinking

  • If guilt creeps in, remind yourself: I’m learning to trust my body, and that’s a good thing.

  • Then move forward—no overcompensating, no spiraling.

📝 Key Reminder: Appetite hunger is normal. You don’t need to be starving to eat, and allowing yourself to enjoy food freely is what creates peace with eating, and will make stop eating and breaking the habitual habit so much easier! 💪🏻

Hunger/Appetite or Habitual Urge? (Before Eating) — Exc. 5

By ‘hunger,’ I am referring to physical hunger as well as a regular appetite. Follow the steps below to distinguish and truly understand whether it’s genuine hunger or just an emotional or reactive habit we want to break.

Because while we don’t want to ignore true hunger/appetite (like the chocolate cake at your nan’s), we don’t want to continue acting on the habit.

This exercise will help you understand if it’s one or the other :)

→ Recognize the Urge

1..”Am I physically hungry/appetite, or is this urge driven by emotions or habit?”

→ ‘Do I just feel like wanting something sweet or am I reacting because I already ate so many sweets/am stressed…?”

Normal hunger = eat

Habitual urge = wait ↓

→ Acknowledge the Emotion

2. Identify what you’re feeling (stress, boredom, anxiety, etc.) and name it. This helps you separate the emotion from the urge to eat.

3. “I am free to eat whatever I want, but will food solve the problem that caused the emotion?”

4. “I know that this is not me, it is the urge that wants to stay alive — “it”, BUT I am going to break that wire”

5. “Only a few times and the urge won’t even come up anymore when I am not genuinely experiencing an appetite. “It'“ has no control over my body, I do”

✅ Always remind yourself that you are free to eat emotionally/habitually if you want to, but the real you chooses not to, and that it has nothing to do with restriction.

It’s a healthy choice because you are listening to your true inner cues and not to a false belief that thinks eating in such moments is the solution.

💡 P.S. an urge does not have to be bad. Only the urge to eat emotionally or binge os what we don’t want, but a normal urge to enjoy something sweet bc there is true appetite is totally okay :)