MY *honest* OPINION ON INTUITIVE EATING | does intuitive eating actually work?

[@apirtayooo]

Tbh I appreciate Natacha Oceane for clarifying why she intuitively eats. She’s maintaining her physique, she isn’t cutting or bulking. She knows what a balanced meal is and has the privilege of being near those amazing food sources. And she’s biomechanically regulated meaning her current eating behaviors are consistent and mindful. She’s one of the few Fitness Influencers who actually explained the reason why she’s doing it and lately has even stopped even calling it as Intuitive Eating cause she doesn’t want to put a label on something she does daily, unlike other Fitness Influencers (*cough Lilly Sabri cough*) where they simply go how much they love food and that tracking is her worst nightmare and that we should listen to our bodies all the time. Love her positive energy and her sharing her love for food but girl…

[@JustinaErcole]

100% this!

[@stacyfakename]

Thinking about intuitive eating has helped me understand how I learned unhealthy habits from my mom (instant breakfast for breakfast and slim fast like it was chocolate milk) but it's also helped me to think more about my hunger cues and how I feel before, during, and after a meal or snack.

[@JustinaErcole]

Love that!

[@Rentheflower]

Weirdest food habit my husband and I have, we only eat ice cream out of the carton since we find that if we portion it out we eat too much. So we just take spoon and eat a couple of bites until we are satisfied, doing this makes the pint lasts for weeks.

[@DarkBlueNutrition]

This whole video NAILED IT, Justina! You hit all the points of IE so well. Love your points about hunger and “the poison is in the dose!” So over all the demonizing of specific food categories… but at the same time, DO realize where it comes from. No one (that I know of at least 😂) is saying eat pop tarts ALL day everyday. But what IE practitioners are typically trying to convey is: feeling deprived of specific foods or categories of food … can cause more harm (like binge eating later) than good! And it’s better to learn how to live with ALL types of foods in moderation, vs constantly go in and out of the diet cycle and struggle with food all of our lives. Thanks for featuring me Justina!!! Always honored and PSYCHED to connect with your community ✨👏

[@abhinitadas9474]

I related a lot with the first creator and the RD at the end as well. When I see influencers just blatantly saying eat whatever you want and thats IE, I am like but how. My eating habits growing up did not include protein a lot so if I am left to follow instinctively I literally wouldn’t eat protein in most of my meals. Its these habits that were formed growing up which I still work on everyday. The RD hit home as well with how it’s important to honour what you want at a certain time but at the same time be informed enough to balance your meals. I have been trying to practice that principle a lot over the last two years and still there is a long way to go. Also the part where it says “Respect your body”. As a pregnant woman its been really tough to do that when you see your body going through so many changes every month but yes being kinder to myself and not being harsh is what I keep reminding myself every morning. This video was so well put together covering every points of IE. You have always mixed education and entertainment so well and I seemed to have learned something new today as well. Thanks so much ❤

[@JustinaErcole]

I'm so glad you enjoyed!

[@Zimuahaha]

Yup, if I was to eat what I instinctively felt like eating, I would eat crap all day everyday.

[@frankquinn6872]

At the risk of giving you a big head Justina, I hope you realise just how good this video is. Using social media to draw attention to the fact that nutrition is a highly nuanced topic does put you in a minority (as is having the self awareness to understand where you scope of expertise ends and bringing someone with more specialist knowledge on board). As regards what does “worked” mean in the context of diet and nutrition? Asking if what you have done has left you a happier and healthier person than before is a good place to start. Keep swimming against the tide!👏👏👏

[@JustinaErcole]

Thank you so much Frank :) I really appreciate this

[@darcyferrigno]

I really appreciate you making this video. I think "intuitive eating" has gotten so thrown around as just eat whatever you want, whenever you want. Especially in certain groups. These basics make it much more mindful, which is what I assume the creators had in mind.

[@JustinaErcole]

So glad you enjoyed!

[@AlejandraEnChile]

Information is key. I intuitively ate my whole life. I was never obese but chubby. It wasn't atrocious but it could have been better. Then I kinda ate whatever I wanted that I could afford because I was poor af. I used to walk around 40,000 steps or more per day, I think that kept me away from obesity. Because my meals were like 90% carbs and fats and 10% protein. My body composition was 💩😅 Theeen I began my fitness journey. I finally had access to a kitchen after 8 years of being a nomad and I started to learn (one month prior I had spent a month at my parents' house and gained a lot of weight). I started tracking, looking for a good macro ratio, calories, etc... And I measured everything to the gram. That lasted around 3 years before I slowly transitioned again to intuitive eating. But this time I had the information to make better food choices. I eat sweet bread, or pizza, hell, I even eat my daily 2 oreos. But I also added more veggies and lean proteins to all my meals. So far I've been maintaining for a year and a half without tracking. My intuition is like: do I want chicken, beef or fish today? Do I have anabolic French toast for breakfast or omelet? Do I want steamed or baked vegetables? Oh, I'll go to this town which has this amazing cheese bread, let's get a small one because I like it. Instead of just eating processed food after processed food as I did before because I didn't know any better.

[@JustinaErcole]

You nailed it. Information is key. Step 10 is my favorite part about IE after we unlearn all of the BS we've been fed :)

[@JackieOstick]

This is a great video, also….your hair looks AMAZING

[@JustinaErcole]

Thanks Jackie!

[@tinnie75]

Finally a video that at least tries to explain intuitive eating. I've always just seen people say "I follow intuitive eating" to explain why they're eating ice cream at 8pm an I never understood it. Because I've been eating intuitively (or at least that's why I thought it was supposed to mean) my whole life and started slowly gaining weight beyond what I want my weight to be. And if I continued on that path, I'd be very obese by the time I'm 50.

[@JustinaErcole]

People always forget that final step! We need to educate ourselves on supporting our health.

[@Kelbel5995]

Brilliant. This video is so necessary. So much content about intuitive eating online is hot garbage. It's either people showing off how effortless it is for them to stay thin, or talking about how it doesn't work, or excusing horrendously unhealthy diets under the "this is what I intuitively want" umbrella (with no mention of the other principles).

[@JustinaErcole]

So glad you enjoyed!

[@violettefemme21]

This was such a great overview for being so short! I think one of my biggest pet peeves is when influencers speak against intuitive eating but are only treating it as “eat whatever you want whenever you want” and it’s sooo much more than that! IE might not necessarily be right for everyone but at least if people want to make content ‘against’ it they should understand what it is.

[@JustinaErcole]

Yes absolutely!

[@briannapinkney4966]

I’ve been on such a journey with my mental, physical, and emotional health. One of those is my relationship with food. I didn’t realize how bad my relationship with food was. I appreciate Intuitive Eating being normalized more

[@missraincanyon]

Loved this video I always scoffed at intuitive eating, as someone who indulges too much the idea of following my signals seemed like a recipe for self sabatouge for me personally But I am glad to finally know the real principles behind the method and I may actually incorporate it into my habits 💜

[@susanmiller6357]

I also follow Abbey Sharpe. She is big on gentle nutrition.

[@JustinaErcole]

Love her!

[@Thecozylittlehollow]

This was a great breakdown! IE to me was just what I heard the influencers parrot, so it was great to see the actual steps. I love #9 because my body craves movement and dance, and it makes me feel good. When I don’t do it, I’m more in a sour mood. It has nothing to do with “shedding calories.” PS. Your hair looks fabulous in this video!

[@JustinaErcole]

Thank you!

[@jacki8106]

Really happy you did this video Justina! IE is really something I believe in as a psychologist and consumer of fitness media. Its applied to me in my personal life and profession!

[@JustinaErcole]

So happy you enjoyed!

[@jabc4748]

This was really great- I appreciate you breaking down IE and the 10 steps. I have an ED, so my brain goes to Black and White 99% of the time when it comes to food...it has a hard time seeing the gray- so this speaks to me deeply. I always assumed I would not be able to IE, because intuitively, I will restrict. Seems I was putting the cart before the horse, here, since there are actual steps to get you to be able to actually intuitively eat. The other thing that was super helpful was the dietician speaking about her just wanting the banana bread. This is def. me...but what I have a hard time understanding, is the fueling for the rest of the day- especially since I'm VERY active. Breaking it down the way she did made it sounds safe and practical...something that I think I can get down in my recovery. That really resonated with me...and to be honest, I'm starting to think that IE may be worth more of a look- but with the help of a registered dietician, NOT a TikTok influencer. Thanks as always, Justina!!! I wish I was still living in NYC so i could go to one of your classes...im in LA so the timing makes it hard!!

[@JustinaErcole]

I’m so glad this helped open up your mind a bit to IE!

[@1katcab]

I often roll my eyes whenever I hear about intuitive eating, but your video and your explanation about the principles (kinda "crush course") made me realize I could look into it in order to get a more balance nutrition. Thank you for yet another great video!

[@JustinaErcole]

I'm so glad you enjoyed!

[@vvvvv9041]

Dang it, Justina. I get really tense when I see a "fitness person" (*especially* bodybuilders, but seperate issue ;) talking about IE because in my mind it is a mental health/recovery tool best engaged with in collaboration with a professional and is largely unrelated to diet/fitness as typically discussed, especially on social media. So I actually clicked on this video in service of one of my OTHER personal goals, which is to practice respectfully disagreeing with someone about a complex and nuanced topic and recognizing that there can be more than one point of view. So imagine my irritation when I ended up agreeing with you pretty much 100% 😂😂😂 I'm still calling this a growth moment, the lesson is just about the dangers of assuming things. Also your full-on mermaid hair here is everyyyyyything. Thanks for another great vid!

[@JustinaErcole]

Hahahah my favorite comment ever! I'm so happy that I hit the mark in your eyes :)

[@annescholten9313]

Nuanced and balanced information is why I am still a happy subscriber!! Thank you. :)

[@JustinaErcole]

So happy to have you here Anne!

[@marieleyva2324]

I loved this video, I can always count on Justina to give me all the facts that I need to know while also giving me her opinion which I value a lot, we need more channels like her

[@JustinaErcole]

So glad you enjoyed!

[@catgato5803]

Step 9 - Movement. So important! There is a lot of talk about aging being a privilege. So is movement!!! How wonderful it is to be able to move your body! Learned this the hard way when my husband was in a car accident and couldn't move for weeks.

[@JustinaErcole]

so so important!

[@MsSera21]

I think it can be a super useful part of the approach for people who struggle with eating for whatever reason but who also want to be mindful of their health!

[@JustinaErcole]

Agreed!

[@elleinKC]

Love this video! I think my confusion with intuitive eating was that on social media it was often introduced as a weight loss approach and this video taught me that is definitely not the case.

[@JustinaErcole]

Thats part of the issue with people taking something and twisting it!

[@paperigangsta]

yeah it's been wild to see as someone who first came across intuitive eating in eating disorder recovery spaces! (where it should also be done with education and not as a first step since your body's cues are usually messed up from the ed)

[@bintourox]

Hi I definitely think a lot more people need to read the book before just saying they’re intuitively eating. When recovering from my ed my dietician made me but it but it just sat on my shelf for months and only truly started to do the work to unpack my behaviors and habits when I finally picked it up. People using the term to describe how they stay lean or lost weight honestly feels the same to me as when people read the headline but don’t read the article ! Thanks for the video 🤗

[@JustinaErcole]

YES! People latch onto something that they don’t even understand.

[@ניצןק]

Thank you Justina this was wonderful. Really liked the TikTok part. Your videos are wonderful I am very very grateful great to watch thanks

[@JustinaErcole]

So glad you enjoyed!

[@chiknfriends]

Thank you so much for this, Justina. I'm partway through my recovery from bulimia with an experienced therapist and I've been moving towards 'intuitive eating' sensibilities to heal my relationship with food. I don't think it's exactly as depicted in the Intuitive Eating books and workbooks, but I have been paying a lot more attention to eating more food throughout my day to satiety and making choices that make my body feel its best. I'm in a place where I feel encouraged by this direction because I'm not actually looking to gain or lose weight at this point in my life; I just want to maintain and be my healthiest, strongest self. There are so many myths about IE and what it is out there, and both the ideas that it's a weight loss eating plan and a plan where you literally eat all the cake you want whenever you want are totally wrong.

[@JustinaErcole]

I'm so happy that you found someone to work with Larissa :)

[@girlypopgay]

I eat like. Every two or three hours. More often it’s just something to stave off the hunger pangs. But I am very intentional with like breakfast. I do want protein and carbs there. But most ‘meals might be candy or snacks. Something I can eat while I work. I’m pretty big. But, I feel like my stomach just gets smaller and smaller. I used to eat every five hours. Like. Good meal. Then it was every three and now it’s whenever I get up and move around. But, I did notice. I always noticed, that when I eat more often, I lose weight. (Which has been a goal always (but I’m much healthier ab it these days))

[@melissasahagun5359]

Thanks for uploading this video. I liked your review for Sydney Cummings. I love working out to her every morning:)

[@JustinaErcole]

So glad you found her!

[@claragomiscoloma6590]

Very good video, I really liked the didactic structure of it. This is my favourite type of content. Thanks a lot!!

[@JustinaErcole]

So glad you enjoyed!

[@xkristixx]

I'm so happy you covered this! I really like introducing this approach to my therapy clients (specifically those who have goals around their physical health, losing weight, and/or who have struggled with their relationship with food.) Obviously I'm not qualified to discuss it fully with them but the principles are straightforward, simple to understand and I think it can really help foster a better relationship with food and their body. I also love that one of the principles is focused on movement and not necessarily structured exercise.

[@JustinaErcole]

So happy you enjoyed!

[@roxiw66]

Great information. LOVE your hair too‼️

[@JustinaErcole]

Thanks Roxi!

[@atrixa1991]

Do you think intuitive eating is mis-named? Sounds like 'informed' eating would be better. I don't believe you can 'intuitively' eat ultra-processed foods as they are not designed to be eaten in moderation. That isn't anyone's fault, and education around these foods would hopefully have people being more mindful about how they may react to these foods in terms of satiety or lack thereof. Also, so many of my decisions come from what food I have in the house instead of what food I actually want or what I think would be most appropriate given my energy output that day etc. Do people who follow intuitive eating end up with more food waste, or do they just shop smarter?

[@JustinaErcole]

I don't think it's misnamed any more than functional fitness is misnamed. People are going to read into words in different ways. And in terms of food waste, processed foods in moderation, shopping smarter, etc. - all of this comes down to step number 10. Education. You need to actually LEARN how to feed yourself for your health. Then breaking that down, how do you create a grocery list. Then breaking that down, how much should I keep in the house. Like I said in the video, this is the step that is so important that people forget about.

[@freudhill81]

Good question. I'm an intuitive eater and when through the steps with a nutritionist, which was ideal if your insurance covers it. We were able to trouble should these questions. In general, I avoid food waste as follows: 1)take a smaller amount, appraise my hunger and fullness and then get more if I like without shame and 2) label and freeze everything left that I can.

[@natgars]

Love this video, really informative. Also I liked the 3 version of tiktoks you choose because it really shows the nuance and how not everything is true or false, there is a little bit of all, but there is no way a 15sec video can give you all the details. I think that’s my biggest problem with tiktok used on this way (or maybe is because I’m millennial and love KZbin).

[@JustinaErcole]

Glad you liked it!

[@cbgbstew4072]

This is the best video on intuitive eating that I’ve seen. Not surprised, since your content is always spot on, Justina 😊

[@JustinaErcole]

Wow, thank you!

[@harvestcheddar0]

To me intuitive eating is experienced eating. I ate a Mediterranean diet as a kid and it was balanced, healthy, still had junk food occasionally when I wanted. When my dad was no longer cooking for me I forgot what that type of eating was like and just ate randomly. I went back to eating like my childhood by learning how to shop and cook the way he did. After experiencing what balanced, satisfying meals are like again, I do naturally gravitate towards eating that way. I don’t have to think about it. I just know what’s going to feel good and be tasty without making me feel like shit lol. I don’t have to eat everything in my kitchen trying to get to a feeling of fullness and satisfaction anymore! And I eat my junk foods occasionally as well. I just don’t find it an issue like before because it’s not the vast majority of what I eat. But this is my experience. Emotional eating needs a lot more to deal with I think.

[@JustinaErcole]

It absolutely is! That's step number 10 :)

[@harvestcheddar0]

@@JustinaErcole I like these steps. Breaks it down into something you can actively do and makes more sense than “just eat whatever you want”.

[@ayac3779]

As always wonderful informative video! As to eating “intuitively” - for me, it’s very hard to just follow my hunger and desire to eat certain things because I live in America, the land of highly palatable processed food 😅

[@JustinaErcole]

And that’s where step 10 comes in! It’s tough here lol

[@greenlime1234]

I think intuitive eating is the ultimate goal for many people, but it can be hard to get there in the beginning. Without the years of experience of calorie tracking and looking at macro's, I wouldn't have had the knowledge to be able to create balanced meals that satisfy me, keep me full, and support my health goals without having to put in a ton of effort. It feels a little bit like those influencers praising pilates so much for giving them a lean, toned look, while not crediting the years of strength training they did beforehand that gave them their foundation.

[@JustinaErcole]

And that's why there's step number 10. It's all about educating yourself :)

[@leaheggen3741]

Great video thanks for covering this topic and the concepts are so good to follow. I love how you break them down and give your thoughts. Keep doing your videos!

[@JustinaErcole]

Thanks for watching Leah!

[@livics610]

The thing with hunger is that if you are insulin resistant, you are hungry all the time or crave sugary foods all the time So intuitive eating is for healthy individuals

[@JustinaErcole]

If you are insulin resistant, you should work with a doctor. I feel like you’re starting an argument for the sake of starting an argument.

[@hkimchi]

Thank you so much for this video! I feel like so many people are throwing these words around just because they're buzz words. It's so cringe. "if you intuitive eat like me you'll look like this too!" 🤮

[@JustinaErcole]

It’s so gross!

[@paulagabay9915]

Thank you Katie for saying My fitnesspal is a toxic relationship and thank you Justina for taking about sizes. I know I can lose the weight I gained back if I start tracking again but it will put me back in into drinking dieters tea and I am waiting for Amazon to send me my refund on yoga pants that are a so called XXL which put me in a major depression when I couldn't get them over my hips because they probably are actually an XXS.

[@JustinaErcole]

Katie is the best!

[@jennytimothy4257]

I'm most aware of "intuitive eating" when hiking, especially on long or all day hikes. Even though I am expending a lot of calories, I do not get hungry when hiking. I almost have to remind myself to eat. I have to eat based upon my energy levels. I also have to pack meals intuitively based on what my body will need and what will pack lightly. I have to eat small meals, never eating too much. I remember one hike where I ate a cup of noodles. It was almost the most delicious meal I had ever eaten. I think one of the reasons it was SO delicious was because my body really needed carbs. It is funny to me how much I enjoyed that meal, but again I think it was because I was feeding my body what it needed.

[@JustinaErcole]

And that’s the 10th step! Educating yourself :)

[@morganwentworth2041]

Did Katie have a recommendation for a specific photo food journal? A lot of this video resonates with me, especially the part about buying clothes that fit. I have a toxic relationship with Levi's and I need to come to terms with that. I also have a bunch of clothes that used to fit me that don't anymore. It's tough. I just got done with a trip to see my boyfriend. It's weird because we eat out a lot more than I normally do at home but I think we're finally striking a balance between "fun" foods that feel special and regular foods that maybe aren't as glamorous. He's a very creative cook though so I never feel like I'm missing out.

[@JustinaErcole]

I believe she uses something specific with her clients but I’m not sure :) I recommend messaging her on IG!

[@DarkBlueNutrition]

Hey Morgan! Justina is right! For my 1:1 clients I use a special app to keep the info and logs between my clients and I private through an app called “Better”. But if you want a free option to do on your own, I love the “See How You Eat” app - it’s totally free and super easy to use!! 💙

[@melissasahagun5359]

I read the book and listened to the Audio book for Intuitive eating and Health at every size by Lindo Bacon. It changed my life. I have a normal, healthy relationship with my body and food because I applied the steps of intuitive eating. No body understands what intuitive eating actually is until they read the book.

[@JustinaErcole]

Wow I love that!

[@jhembagtas]

Great content once again Justina!👏

[@JustinaErcole]

Thank you!

[@acdcbrody]

I have super disordered eating. I go long periods of not eating anything so I can have “bad” foods and feel guilt. I’m working on breaking that but it’s been super difficult for me. Even knowing going 5 days with no food so I can have pizza on Saturday is terrible it’s hard for me to tell my brain. I don’t think I can make intuitive eating work.

[@JustinaErcole]

Hey! I would highly recommend seeking help from an RD experienced in eating disorders. Even though intuitive eating isn’t an option now, it doesn’t mean you can’t work toward it for the future.

[@KimberlyGilbertDC]

PHENOMENAL vid. Wellllll done.

[@JustinaErcole]

Thank you!

[@legitlyspelunking]

Reading the comments it's great to see that IE has worked for so many people. Lots tend to see it as an excuse to eat without boundaries, and this is made worse by food companies putting an insane amount of time and money and research to make sure their product is something we want more of. It's like they're taking advantage of our genetics to create these dependencies, and it's pretty f'd up imo. Education is defiantly the key for true intuitive eating

[@JustinaErcole]

100%!

[@Laf631]

Watching this, and I've realized, there's a difference between what intuitive eating actually is and how people use it colloquially. Like the first TikTok had both the original "coach" (?) dismissing all diets as being worthless because they stop working when you stop doing them (which is like... all things. You stop maintaining strong muscles in your legs when you decide you're never doing leg day again), and the second person was responding to how intuitive eating is often used colloquially, which people do tend to use to mean "eat literally whenever and whatever you crave!" and that's not going to work either.

[@JustinaErcole]

Yep!

[@jennterry6977]

It seems like some of what you teach could be considered intuitive eating. A lot of what I have learned about how to build a healthy plate is kind of similar to what the intuitive eating coach said about eating her banana bread but adding protein and micronutrients. I have slowly made some changes to the point where I (almost) don't feel the need to count calories anymore.

[@JustinaErcole]

There’s absolutely a lot of crossover! I’m just not certified in it so I would never say what I coach is intuitive eating :)

[@irebernardi]

I really really like long from content 🙏🏻

[@JustinaErcole]

So glad you enjoyed!

[@MrsDrJiggles]

Dont agree with all your points but appreciate the discussion

[@JustinaErcole]

Thanks for being here :)

[@MutantMessiah]

Thanks for the breakdown. Still sounds like a diet to me.

[@JustinaErcole]

Technically, a diet is simply what one eats ;)

[@MutantMessiah]

@@JustinaErcole right! I always see peeps refer to intuitive eating as if it's "yolo, lol eat whatever you want!" Nah, there's still guidelines and boundaries.

[@joegomez5463]

I wouldnt say I'm an Intuitive eater, more of a mindful eater, though I wouldnt nessecerily say it woulnt work for me. I lost weight with tracking, and kept it off with mindful eating for long enough that now, when I go above 148, my appetite just DIPS down, and I dont want to eat anyting. Lmao. Not even the good foods. Not against the concept as a whole, but just dont practice it basically. I use mindful eating, so no I dont regularly track calories or macros or anything. But I DO bias low calorie / more nutritious foods over high calorie less nutritious foods.

[@felicia_716]

Definitely eat when your hungry but also stop when your full.

[@JustinaErcole]

Yep!

[@thesandravshow]

When you do tiktok reviews on people who you like, can you leave their handle below? I’d like to follow them but can’t read the small print lol

[@JustinaErcole]

Noted for the future!

[@rtdonin]

I like to borrow ideas like honoring my body. Sometimes this means recognizing that that a particular food is going to make me feel gross later and not eating it and other times it's taking a moment to really savor that extra piece of dessert. (I love you cheese, why must my body hate you 😭)

[@JustinaErcole]

YES YES YES THIS! I work on this with my clients so much.

[@PIF95]

The problem with intuitive eating and paying attention to your hunger cues is that eating ultra processed foods causes your body to shut down the production of leptin (the hormone responsible for signaling that you’re full), so you won’t be able to know of your full when you’re eating ultra processed foods. This is why ultra processed foods need to be restricted.

[@JustinaErcole]

This is completely misleading and unhelpful.

[@burymebelowawillowtree9243]

👏🏼 say it loud: getting the current correct size has no shame!🎉

[@JustinaErcole]

YES! I'm still learning this (I'm not perfect haha) but it's super important.

[@burymebelowawillowtree9243]

Glad you cleared this up. There was a well known KZbinr that posted an intuitive eating vid a few years ago and she went from really thin and clean eating weight training to stop training on a schedule, IE junk food and gaining weight. She was presenting this kind of IE as healthy way to connect to her body. I thought it was very misleading because if That kind of EI is healthy and good then most people are doing EI. Eating junk food drinking sugary beverages and fat. I don’t think that’s healthy .

[@JustinaErcole]

So glad you enjoyed :)