INTUITIVE EATING 101 + the 10 principles of eating intuitively

Today we're covering the basics + exploring the 10 principles of intuitive eating.
LEARN MORE
→ The 10 Principles of Intuitive Eating: bit.ly/2IOM5ge
→ Book: amzn.to/2IJ5Fuh
→ Self-Help Workbook: amzn.to/3dHIn3v
→ Find an Intuitive Eating Counsellor in your area: bit.ly/2Ht04bf
ON THE BLOG
→ What is Intuitive Eating (and what it is NOT): bit.ly/37vA4GP
WATCH MORE
→ How to Improve Your Relationship with Food: kzbin.info/www/bejne/apbXf6Glip2bq9k
→ How to Listen to Your Body: kzbin.info/www/bejne/aZPakGevf8SKgas
→ 7 Ways to Practice Mindfulness Daily: kzbin.info/www/bejne/Z3vLdKqAet90eM0
→ 7 Ways to Improve Gut Health: kzbin.info/www/bejne/kJ2YkHicjtd8m9E
→ 8 Healthy Habits for Women: kzbin.info/www/bejne/fJy1hn1jlNKHp6M
Check out my online courses: bit.ly/3Ayz5C8
P.S. the song I was dancing to was "Bohemian Like You" by The Dandy Warhols, haha
FIND ME HERE
→ Website: www.meghanlivingstone.com
→ Instagram: meghanlivingstone
→ Facebook: mlivingstone11
→ Twitter: mlivingstone1
EQUIPMENT USED
→ Camera: amzn.to/2Fp4dd5
→ Lens: amzn.to/2k5Gmow
MUSIC
→ Courtesy of Soundstripe
FTC: this video is not sponsored.
Disclaimer: This video is for educational purposes ONLY and does not substitute or replace medical advice. All opinions expressed are my own. This description contains affiliate links, which means that if purchases are made when clicked, I’ll receive a small commission. Thank you!
Meghan Livingstone, CNP
Certified Holistic Nutritionist

[@twitchster77]

I have NO idea how I'm going to be able to stop having the diet mentality or how I'm going to stop listening to the food police inside my head. It all seems so hardwired into me.

[@nealiecruz2532]

Eat when you’re physically hungry. Stop when you’re comfortably satisfied. Eat again when physically hungry. Stop again when comfortably or politely full. Aim for 20-25 grams of fiber per day. Drink your water. Doing this definitely silences the outside noise and stupid diet industry.

[@joemama-hn4hn]

@@nealiecruz2532 that isn’t necessarily true. Some people don’t feel hunger or fullness cues when they begin to recover from dieting. I say SLOWLY introduce fear foods or binge foods. Don’t do it all at once. Be mindful of your surroundings when you eat and mindful of your food and it’s color, taste, texture, etc. don’t feel guilty for anything you eat because your body appreciates every single gram of nutrition it gets .😊

[@nealiecruz2532]

It’s imperative that everyone get back in touch with these God given cues. Let your hunger naturally come. Satisfy it with healthy foods. Get fiber in there. Get water.

[@applegal3058]

Abbey Sharp had some really detailed videos on Intuitive Eating on KZbin. She's a Canadian Registered dietitian. There is a whole playlist on her channel.

[@applegal3058]

Abbey Sharp had some really detailed videos on Intuitive Eating on KZbin. She's a Canadian Registered dietitian. There is a whole playlist on her channel.

[@coffeyhouse8334]

Excellent. More like this please. This is something I REALLY want to be able to do. This is how I want to live the rest of my life. Thank you.

[@staroliva6502]

Meghan, I’ve been listening to you for a while now but never comment. I do want to Thank you my digestive system is better.I feel happier and Iam making food choices a priority since I’ve been so sick from my stomach. Doctors just give you meds but no other help so I took matter into my hands and study my eating habits and that’s when you came alone and what a difference you have made in my happy belly.. In the past I tried Keto, yes lost weight but what a disaster to my stomach . Now I eat healthy and smaller portion and feel great . The digestive enzymes have made a huge difference in my digestive system. Thank you 🙏

[@funnygirl592]

Your energy in this video is so contagious! Your passion and enthusiasm about this topic totally shines through. Congratulations on your engagement Megan!

[@mariaamundsen1488]

Thank you Meghan, and congratulations on your engagement, it’s wonderful to be young and so much to look forward to:) I appreciate the information on intuitive eating, makes so much sense. We hear so much these days on diets and this food is good and that isn’t, then they change it all around, and all of a sudden the bad food is good, so confusing!!! I appreciate your perspective and it’s so reasonable. Thanks again:) 😊

[@laura6072]

I recommend the intuitive eating workbook for anyone starting their journey on intuitive eating. It goes in depth and is very useful in helping you through every step

[@ririrodriguez3395]

So good Meghan. Clearly and compassionately explained. 💜

[@georginaurenda8991]

Me feeling hungry at 7pm with my stomach growling and thinking that’s okay. Falling asleep so hungry! Then waking up and ordering Mc Donald’s breakfast! Then feeling disgusting and not working out. What a cycle!

[@carriefry8847]

Love your videos!!! So happy when I see you've posted. You totally make my day ❤

[@MajaSmiley]

Great topic! Helped me a lot to find my "why" for any change I want to implement in eating habits.

[@AskBobnFran]

Great video! We are both in our 80's and feel better than ever! We are all about healthy aging -- maintaining a strong body, a calm mind, and a very positive outlook. We are doing research for our new Healthy-Aging Advice KZbin channel to make it a success. Our hope is to inspire others. Learned a lot here. Thank-you.

[@lindamanders3191]

When will your KZbin channel be up and running?

[@sunnysideup8283]

That’s so great! Can’t wait to watch it when you do so.👍🏻

[@afm4178]

Thank you for all that you do. You are an inspiration! I appreciate you.

[@brightpurpleviking]

FANTASTIC! This is exactly what I was looking for. Thank you!

[@agnieszkaking4609]

Absolutely love this video 😍 thank you for sharing xx

[@aloras405]

It’s a very difficult week for me but your video is helping. Thank you.

[@audreyhertz301]

Thank you so much for this video! It is what I needed right now.

[@eijaj5997]

Great, wholesome video and information! Thank you!

[@julie-laurebernard3278]

Super interesting, thank you for sharing the intuitive eating principles with us :) and you always talk in such a positive way about food, I love it!

[@amlouhta]

This video is perfect! Thank you for sharing this with us.

[@throughjenslens44]

This provided so much clarity for me on intuitive eating and what it really means! Thank you!

[@michellewolf2659]

Yay for this video! Excited to learn about this. Happy to see you back!

[@meghanlivingstone]

Yay! Thank you! And I hope you enjoy find this video helpful :-)

[@translatortomomi9797]

I loved this video! It was really helpful for me to watch this because I used to eat clean all the time and got tired of choosing what to eat. Then I was lost what I should do with eating healthy as well as sustainably. Now I know intuitive eating is what I needed! Thank you very much. I am thinking of buying the book.

[@carriefry8847]

This is really wonderful.... thanks again!!

[@JessicaBurgo]

Such a tricky topic! You broke it down so well!

[@KiaunnaAllen]

This video is perfect! Your energy is literally what makes your videos worth watching, regardless of the length of time. You can tell you were MEANT to discuss these topics. I can literally feel it when I watch them! Thank you for making these bc I guarantee you if someone else (who wasn’t meant to create videos on these topics) made your videos and used the exact same words you used, they wouldn’t grab people’s attention the way they do. Thats what you call PURPOSE and your videos are the literal example of what walking in your purpose looks like. I’m so excited to watch more of your videos, and I wish you nothing but great success ❤️

[@denisemarrero5250]

I love the way you explain health and nutrition so simply... i''ve learned so much since I started watching your videos. Thank you so much for posting them!

[@meghanlivingstone]

This makes me so happy to hear! I'm really glad Denise :) Thanks for being here!

[@emilyperuchiregolao4535]

Loved this video so much!!! 😍

[@CP-gq5fw]

Perfect timing! I literally just picked up their book from library this week! I’m struggling with emotional eating. I move everyday, but I notice that I overeat because I’m very exhausted, and probably other emotions I don’t recognize. We moved into a new county in California this June and we experienced 3 fires! We were evacuated (gosh, just talking about it, I feel like crying) for two weeks, we had no electricity or water. I go on morning walks to help, but I know I need help working through this so I picked up this book to learn how to deal with my diet. Thank you for breaking it down for us! 🙂

[@yogamom1898]

Blessings to you!

[@patriziawaldron6612]

Amazing video, wow ....what a wonderful job! 👏

[@martinabreda1830]

Very illuminating! I really want to stop worrying about what I eat. This is definitely a healthy way to eat food! Thanks a lot ❤

[@lindaallen4045]

Excellent, excellent, EXCELLENT info! From someone who has battled disordered eating my whole adult life, intuitive eating is something I’ve been practicing recently. I’ve given up my food rules and restrictions and all my “healthy cookbooks” (they were feeding an orthorexia tendency) and have rediscovered a more relaxed attitude about food. Some days I don’t even think about what I’m eating and if it’s “healthy” or not. I eat what I want but honestly most of what I eat is pretty darn healthy and if I feel like I’m obsessing some days then I go have a donut. Just to keep myself honest. 😉

[@anitaprudnikow2088]

One thing i have to thank you millions of times is that from one of your videos you have opened the secret about taking time while eating 12:20 what your also mention here, putting the fork down that's when my eating turned to the better i can sleep better, don't feel bloated etc. Overall i feel i got more control over it now that i made this a habit

[@caseyhazard5506]

Really enjoyed this video, Meghan! You are such a wonderful teacher. I appreciate the you are able to break down touchy topics in a manageable and understandable way. I've been working on honoring my hunger more this year and it's made a huge difference! One thing that is still challenging is knowing when my body is truly hungry. Would you be able to do a video about tuning into that? Thank you for all your work, wishing you a happy holiday season :)

[@EinhornAnspitzer]

Wow, this seems like great stuff! Thank you for sharing :)

[@JennyTheissigNutrition]

Thanks so much for this video. Just referenced it in a blog article talking about the benifits of intuitive eating for mums because its such a great introduction to the concept of intuitive eating. Thank you Meghan

[@annakravtsova1902]

This was a lovely video to watch. Not only was it informative, but also I can clearly see how happy you are! I'm so glad you are doing well and enjoying life! Congratulations on your engagement!

[@meghanlivingstone]

Aw thank you Anna!! That's so sweet of you ❤️

[@samiraport]

Amazing video. I agree on so many things! 👌💕

[@freakishchick182]

Very informative. Clears up my understanding. Thanks for sharing .:)

[@rebeccal.672]

Thanks for the tips.

[@chelseatown3134]

Gosh I really needed to hear this video! Hit so many good points that I almost felt like crying several times! Thank you for going in Such depth On this topic! So appreciate the amazing content!

[@MsTD1995]

I just LOVE your videos! I'm a fan since few years.... so glad to see you grow !! your'e such a great personality. . . ! XX from Israel

[@Garoky1]

This was very informative and clearly laid out. Thank you!

[@meghanlivingstone]

You're so welcome Heidi!

[@dragonkids11]

I just finished the book and I’m working on the workbook. Powerful stuff, I feel like I’m finally healing my relationship with food and overcoming my Eating Disorder. Great video, I love your explanations.

[@meghanlivingstone]

So happy to hear this! ❤️

[@muskduh]

Thanks for the video.

[@claraayroza3]

Thank you so much, Meghan. I've spent my entire life struggling with food (and still am). It hurts a lot, actually, and makes me cry every time I remember the infinite battles I went through because of it. I wish I could have learned it sooner. I'll for sure study it more and more. I know I'm almost a year late here, but I would love to see you talking about how to implement those principles in our lives (it might actually need a video about each principle haha!). Anyway... thank you again. You're an angel.

[@marysiciliano6325]

Thank you. Your are so beautiful and wonderful. I have severe sugar addiction. Will look into workbook you suggested. Thank you again

[@steffi397]

You’re glowing!!! 💕

[@meghanlivingstone]

Oh thank you!!!!!! 😄❤️❤️❤️

[@debrastewart6714]

Love your channel, yes you are glowing , lovely person you have such great tips .xo👍😘

[@keepupwithliv]

Thank you for outlining them so clearly Meghan!

[@brookedesantis8091]

I agree!

[@katematsson2562]

congrats on the engagement!

[@kimward5862]

Not too long ;) Thank you for this!

[@willowmagick5932]

i have just been looking into intuitive eating!! thank you for this :-)

[@meghanlivingstone]

You're so welcome!

[@joannepope5915]

Thank you for making this amazing video this has helped me

[@meghanlivingstone]

You're so welcome Joanne! Thank you for watching :)

[@yaritza_jimenez]

So happy I found your channel! I’m going through post infectious IBS at the moment & your videos have helped so much! 🤍

[@meghanlivingstone]

I am so glad to hear this! Sending you lots of healthy healing vibes on your gut health journey ❤️

[@yaritza_jimenez]

@@meghanlivingstone thank you so much! ✨

[@ashantiabadbish4981]

Loved this video I needed to hear i been emotionally eating for years its destroyed my health my teeth my self esteem.

[@SandyzSerious]

Thank you.

[@sajamarafie804]

You always inspire me

[@lamiaantar3430]

Thought I knew all about intuitive eating but this video gave me much more information!

[@meghanlivingstone]

Woohoo I'm happy you learned a few new things about it!

[@mariamihova]

I love you! 🥰 Amazing video! :-)

[@sophie2752]

you have such a beautiful energy!

[@rozaliyapetrova1669]

Good job 💜

[@seasidefrolics]

Enjoyed the video. I've just bought the book on audible. I've started listening to it. :)

[@meghanlivingstone]

Ah that’s great! Lots of good information in the book 💫

[@IrisO89]

Your pointers meg seems therapeutic to me all the time.

[@meghanlivingstone]

Aw I'm happy to hear that ❤️

[@ZionTreasureHunt]

I eat ice cream every night however I eat one hefty scoop I eat healthy all day and enjoy my ice cream at night this has helped me so much because I feel good about it. I took the negativity around so called bad food off the table and allow myself to reward my healthy eating habits with my ice cream at night. Wow what a game changer. ❤

[@azobsessed6473]

Thank u 💖

[@anhonydeluca7408]

Congratulations and Good luck. Sean is a lucky fella ! Mazaltov

[@meghanlivingstone]

Thank you so very much!!

[@user-tu4lh8sj5h]

Love your hair!!!

[@fruity4679]

Tq!

[@teric4644]

This is essential knowledge that if more people knew, they’d be much happier, wow

[@donatina1987]

It’s completely random, but I love the knife you’re using, can you say what is the brand?

[@catfish9539]

Great information but No one invented intuitive eating. It’s what everyone used to do probably much of the world still does. The countries that don’t encourage so much fast food and doesn’t have cheap addictive junk food sold so cheap. It’s an over consuming addictive western world problem.

[@meghanlivingstone]

You're right that nobody truly invented intuitive eating. We are all born with the ability to eat this way! It's just the 10 principles outlined in this video that were developed by the two dietitians I mentioned. I agree with what you're saying. There are a lot of improvements that could be made in the west when it comes to our food system.

[@AbianahBarbie]

I’m practicing this and I have made strides! My weight is stable I’m never going to bed hungry I don’t over stuff myself I find myself leaving food for later instead of telling myself I’m only allowed 1 meal a day so I better eat it all and all that other bull crap. I feel so much better! I still have the diet mentality but I’m slowly breaking from that. I feel like all people should try this out because it’s helps me a lot to not binge or starve.

[@6kurkawodna6]

I am so incredibly happy for you, for your engagement, for your successes! You really do look so happy and I wish you all the best as you embark on your new journey with your fiance!

[@meghanlivingstone]

Thank you so much!! I appreciate that 💕💕

[@honeyrose7663]

Thank you for explaining this. So many people don't understand intuitive eating and just think it means eating french fries and cookies all day. That would make someome sick of it after a day! I eat intuitevly and it was never easier to eat healthy by listening to what my body actually needs.

[@meghanlivingstone]

Yes exactly! There are some misconceptions about it. I'm glad you find eating this way works well for you!

[@ONahornyi]

I was really critical to 3d point. What could she say there? No way! But really it works so exciting.

[@SheenaSpeaks]

The ONLY exercise I am able to convince my stubborn, messed up brain to do I'd stuff that is fun. Gardening. Mushrooming out in the woods. Dancing. Playing with my dogs. I am trying so very hard to trust myself lately. I keep trying to skip to the last step. But I'm doing it. I've been doing this without realizing it. Lol I just made a decision to listen to how my body and mind feel. 30lbs down, blood sugar MUCH closer to normal. Clothes fit again. I fit better in MY VAN.

[@maidellealeniabon6589]

Hey its nice to watch new video am always waiting for you! congratulations to you keep inlove! watching from Davao City Phillipines, am your fan

[@meghanlivingstone]

Thank you so much!! I appreciate that! 😄

[@maidellealeniabon6589]

@@meghanlivingstone Your welcome! your videos makes me inspired to eat healthy too!

[@cherly-annmakok2744]

Congratulations

[@alissalanden8176]

This segment helps ALOT! Diets suck

[@meghanlivingstone]

Really glad you liked this one Alissa!

[@hol8642]

Meghan, how do you balance meal planning and eating intuitively? I don’t know how to plan for what I may intuitively want in a few days time!

[@meghanlivingstone]

This is such a good question! I hope to touch on this in the future. Basically, I make a meal plan based off of what sounds good/what I know I like, and then adjust what I'll cook on the day depending on what I feel like. I don't meal plan for specific days of the week (i.e. spaghetti on Tuesday), but rather, just write down the general ideas. Of course, if for some reason NOTHING is appealing from the list on a specific day, we'd probably just order something in or go to the store and buy different ingredients, haha. But usually my meal planning approach works well for me :)

[@hol8642]

@@meghanlivingstone thanks so much! 🥰

[@neetuteotia5177]

Happy married life ❤️

[@courtneyharrel5500]

I’m trying for the second go around to be an intuitive eater and no more dieting but I’ve gained a bit and it’s making me nervous

[@janetslater129]

I'm a few years behind, but i just started seeing a dietician who works with an ED therapy place here in town, and she specializes in intuitive eating. I literally just had my second meeting with her today. I know that one of the key thigns is "Gentle Nutrition Advice," but how is that not borderline diet culture talk? Maybe this is just hard for me as I'm so new to this, I struggle with black and white/perfectionist thinking, and my brain is going "Alert! Alert! This sounds like "You can have that...but......" and I'm have a super hard time dealing with that concept. Maybe I'm still possibly finding "nutrition" as a trigger as a whole, and maybe I'm not at that point yet to accept that terminology, but I'm curious to know where that is coming from.

[@twitchster77]

Some of the links in your description are broken and being blocked by bitly. Just FYI

[@mhhassell]

Another reason people avoid certain foods (other than allergies) that I think can be healthy are religious or ethical or familial reasons (maybe you aren't religious but you grew up in an environment that didn't eat pork and now you just don't eat pork out of habit or family recipes).

[@eatpraylovetube2146]

Congratulations!!!!!!!!!! I'm subscribed but don't receive notifications?? thanks!!!!!!!!!

[@meghanlivingstone]

Oh no!! Well thank you so so much!!!

[@funfings842]

I wrote some notes on the video lololol: What is intuitive eating? It is an evidence based eating framework that involves psychology, behaviour change, self awareness, intuitive/instinct. A way of tuning into your body and your unique needs. Weight inclusive (healthy at every size) Has positive psychological effects 10 principles: 1. Reject diet mentality. Dieting has been proven to go against our biology and they usually fail, creates a lot of issues with food and body. 2. Honour your hunger. Supply body with adequate micronutrients like carbs and fats. Restricting food can trigger a primal drive to overeat. Reaching the point of excessive hunger creates an impossible situation to eat mindfully. Learn to trust and tune in to our bodies before that point. 3. Make peace with food. Allow yourself to eat all food that exists. When we deprive ourselves of specific food types, it makes us view them as special, makes us want them more. Leads to feelings of intense deprivation, binging. Giving permission to eat all foods, you discover that the ‘bad’ food isn’t that exciting. Food habituation. Over time you learn to trust your body again. It is able to signal to you that it wants nutritious food. 4. Challenge food police. Food police is made up of the thoughts, beliefs, the stories we tell in our heads that we tell ourselves about food. Makes you feel stressed/guilty/anxious around food. 5. Discover the satisfaction factor. Learn to enjoy the experience of eating food. 6. Feel your fullness. Pay attention to how you are feeling around meal time. Pausing in the middle of your meal and asking about your hunger levels. Am I still hungry? Am I starting to feel full? 7. Cope with your emotions with kindness. Anxiety, anger, frustration, boredom, loneliness are all normal emotions. Food can act as a way to distract/numb/stimulate us. But it cannot fix it. Learn to check in with yourself. Why is it that you tend to reach for a certain food sometimes? Be patients with yourself. Get to the root. 8. Respect your body. Developing deep acceptance and appreciation for your body and your genetic blueprint. Perspective shift. Everybody’s bodies are vastly different. Appreciate what your body is capable of. 9. Movement; feel the difference. Focus on how good it feels to move your body, rather than the ‘exercise’ and ‘calorie burning’. 10. Honour your health with gentle nutrition. It’s not about eating perfectly, just focus on feeling good with they way you eat.

[@nouhad_pastries]

🌻𝓘𝓽❜𝓼 𝓷𝓸𝓾𝓱𝓪𝓭🌻 Hi🌼 It's nouhad is a channel that offers you a variety of clips in a simple, calm and pleasant way, it is also keen to translate the videos (Arabic-English) so that you can understand

[@hunnybun2643]

I want to eat intuitively, but I'm gaining weight and I'm almost overweight. I want to lose weight while listening to my body and not obsessing over calories. any tips please?

[@meghanlivingstone]

Hi Grace! Have you by any chance given the book Intuitive Eating a read? If not, it will shed some more light here. (And my apologies if you've already read it).

[@ClaraMD.98]

I have a problem with this kind of body positivity movement. I agree with the principle that every body is different and that is perfectly find, my problem comes when trying to accept obesity as something that is okay. obesity is a disease and carries many health risks. And I'm talking about obesity, not having a larger size, health is not related to size. Just a reflection that I do, I think that we should all celebrate our differences but always seek to be as healthy as possible. I loved this video just like I love all your videos

[@meghanlivingstone]

Hey Clara - I hear what you're saying. HAES involves acceptance/self-love, but that also includes treating your body with respect (and like the last principle of intuitive eating, honouring your health). It's well understood that obesity carries many health risks. It’s just rather than always focusing on weight loss specifically, there’s a focus on improving health behaviours. And also like you pointed out, the ideal "thinness" is not the only body shape/type that can be healthy. People in larger bodies can be very healthy also! Thanks so much for watching :)

[@alexlindstrom555]

I don’t think I’m deprived. I just like to eat when stressed, working, driving, watching movies…and it’s usually chocolate chips.

[@amandahammock5142]

😂

[@dianakirkmon439]

100th comment 🙃😉

[@NewMindGarden]

Who else like to watch her videos..

[@georginaurenda8991]

Me feeling hungry at 7pm with my stomach growling and thinking that’s okay. Falling asleep so hungry! Then waking up and ordering Mc Donald’s breakfast! Then feeling disgusting and not working out. What a cycle!

[@nouhad_pastries]

🌻𝓘𝓽❜𝓼 𝓷𝓸𝓾𝓱𝓪𝓭🌻 Hi🌼 It's nouhad is a channel that offers you a variety of clips in a simple, calm and pleasant way, it is also keen to translate the videos (Arabic-English) so that you can understand