Using Intuitive Eating in Eating Disorder Recovery is a Myth with Hilmar Wagner MPH, RDN, CD, LN
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I know, I know…
Lately, we have done a lot of episodes on IE, like in Episode 45. Basics of Intuitive Eating. I even have episodes with more commentary and limitations of IE, such as Episode 88. Did We Take Intuitive Eating Too Far? and Episode 54. When Intuitive Eating Isn’t the Answer. But today, we are talking about what eating needs to look like when someone is starting their eating disorder recovery and what happens when you jump straight into Intuitive Eating.
If you are looking for a trusted, Registered Dietitian/Nutritionist to answer all those FAQs about Intuitive Eating- this is your episode!
Intuitive Eating-Beyond the Book
I know some people think Intuitive Eating is just buying the book, reading the book, and doing (whatever that means) the ten principles, and that’s it.(which– yes! Please read and keep the book) However, when recovering from an eating disorder or disordered eating, the journey is far more complex.
For individuals struggling with an eating disorder or disordered eating, creating a solid foundation for learning how to eat is essential. Jumping straight into Intuitive Eating without addressing the nuances of early recovery can lead to frustration and hopelessness, and continued cycles of disordered eating.
The Importance of Regulating Eating
When someone with an eating disorder or disordered eating, there is dysregulation in their body.
In eating disorder recovery, dysregulation occurs on multiple levels: cognitive, emotional, physical, behavioral, and physiological. With this dysregulation, it becomes crucial to establish regular spaces for meals and snacks. This consistent nourishment allows the body to feel safe and calm. However, early recovery can be anxiety-inducing when it comes to eating, as cues from the body and brain might be at odds.
When faced with anxiety around food, distinguishing between body cues and mental distress is essential. Early recovery may involve eating small, regular meals every 2-3 hours to establish regular eating and relearn how to nourish your body properly, even if hunger signals don’t align with the “normal” timing.
This helps individuals reconnect with accurate cues while feeling safe and supported.
Is intuitive eating attainable?
Hilmar believes we actually cannot be intuitive eaters anymore. He explains how if something is truly intuitive, then there is no thinking or thought process to go with it.
Years of external regulations and emotional associations with food can interfere with true intuition. Establishing a regulated basis helps build a solid framework for successful eating in the future. But this doesn’t mean we can utilize our intuition within our relationship with food.
Building a Solid Foundation
It will be very helpful to have a very regulated eating basis designed by a Registered Dietician from which to do our exploration as opposed to just jumping into the darkness and trying to figure it out from there. There is just too much variation and fluctuation to do IE without a RD. If we start with a balanced intake, it is much easier for us to be successful in recovery.
Gaining Confidence
At the beginning of eating disorder recovery, there is little choice for someone, as cues may not be accurate. (What may feel like control may not actually be true choice, listen to the full audio for our back and forth about this.) A nutritionist can design well-controlled experiments to help patients learn accurate cues in a safe environment. Gradually individuals will gain confidence in their body’s needs.
I really don’t want the doughnut! I think?
I know there are people reading this thinking, “But I checked in with myself, and I do not want the doughnut!” So, how does a person know for sure what they truly want?
It is hard to answer!
It can be challenging to determine if a craving is genuine or influenced by an eating disorder (or something else, for that matter). Challenging your assumptions can be very enlightening. Making choices opposite to your initial inclination can reveal valuable insights about your recovery progress. You can think of these eatings as “experiments” to better learn your responses to different foods and circumstances.
You will not know for sure until you can completely tune out all the outside sources and think about what you truly want to nourish your body. (Again, really difficult, but you can definitely do most of this with hard work.) Eating your fearful foods may invoke anxiety initially. However, these temporary experiments help confront fear and danger associations. This method provides a stepping stone toward fully trusting one’s choices.
Why would I eat this “unhealthy” (my favorite word🙄) food if it’s not good for me?
This is a legitimate question.
Hilmar starts by saying he would not say foods are all the same. Each food has a different effect and nutritional value, but that does not make food good or bad. I also talk about this with David Wiss in Episode 87- Ultra Processed Food, Food Addiction and Eating Disorders
It is important for a person to eat these foods for a few reasons.
1. This could be the food they would binge on because there is that forbidden fruit idea. In which case, not eating is making them eat more of it.
2. It puts the singular food into this idea that something bad will happen if I eat it. The feeling of danger is good to challenge
Go deeper! Ask questions to ask yourself:
Why don’t I want (insert food)?
What is the worst thing that will happen if I eat it?
Am I really speaking the truth to myself?
Will I have to eat like this forever?
Well, hopefully not!
I cannot give you a definite, but I hope you will not have to challenge yourself this way for a significant amount of time. It person’s path through recovery is unique. Though the early stages of recovery may require structure and regulated eating, the ultimate goal is to become attuned to body cues and develop a more instinctive approach. As recovery progresses, the need for such structured habits should decrease. Here’s when the process may look a bit more like the Intuitive Eating book.
Insert Binge- Now what?
If a binge episode occurs, sticking to a regular eating schedule is essential. (Check out Episode 40- 5 Tips for After a Binge) This fosters a sense of safety and trust, promoting homeostasis in the body and re-established physiological, emotional, and cognitive habits. The goal is not to never have deviations but to always return to regular eating habits after any deviation. And have compassion for yourself the whole way through.
Exploring the journey from early recovery to Intuitive Eating sheds light on the complexities involved in healing and regaining self-trust. Establishing a balanced foundation and experimenting with food choices can lead to a deeper understanding of individual needs.
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Tweetable Quotes
“Intuitive Eating by its name is intuitive- not a thought process.” - Hilmar Wagner
“Jumping straight into Intuitive Eating without addressing the nuances of early recovery can lead to misunderstanding, misapplication, and continued cycles of disordered eating.” - Rachelle Heinemann
“The goal is not to never have deviations but to always return to regular eating habits after any deviation.”- Rachelle Heinemann
Resources
Where to find Hilmar Wagner
Email: Hilmar.Wagner@accanto.com
Related Episodes
Episode 88. Did We Take Intuitive Eating Too Far?
Episode 54. When Intuitive Eating Isn’t the Answer.
Episode 87- Ultra Processed Food, Food Addiction and Eating Disorders
Episode 45. Basics of Intuitive Eating.
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