How to Quiet the Food Noise
Have you ever felt like your mind just won’t shut off about food?
You’re in a meeting, at school, or out with friends, and instead of focusing on what’s in front of you, all you can think about is what you’ll eat next, what you shouldn’t have eaten, or what you’ll allow yourself later. That constant mental chatter, what many call food noise, can be exhausting.
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In this episode, I dive into what food noise really is, why it happens, and most importantly, how to quiet it. We explore the difference between genuine hunger cues and obsessive food thoughts, how restriction (both in how much you eat and what kinds of foods you “allow”) fuels the noise, and why consistent, adequate eating is the key to relief. I also unpack the hype around GLP-1 medications like Ozempic, why they seem to “shut off” food noise, and what’s important to keep in mind if you’ve been curious about them.
If you’ve ever felt frustrated by the constant background chatter about food, or wondered why it’s so hard to just eat without overthinking, this episode is for you.
In this blog, I’m talking about:
The idea of food noise: that constant chatter in your mind about food, meals, recipes, and eating.
How food noise can be confusing because it overlaps with both true hunger cues and anxiety-driven thoughts.
The role of restriction, whether not eating enough food or labeling certain foods as “bad”, in making food noise louder and more persistent.
Why distinguishing between actual hunger and obsessive food thoughts is essential for healing your relationship with food.
The importance of consistent, adequate eating as the first step in decreasing food noise, even more than “intuitive eating” or coping strategies alone.
How diet mentality (good vs. bad foods) fuels obsession, and why incorporating a wide variety of foods helps reduce food’s power over you.
The limitations of relying only on stress-management or distraction techniques for food noise; they may help temporarily but don’t address the root issue.
The rising popularity of GLP-1 medications (like Ozempic) and how they quiet food noise by suppressing appetite, but also come with risks, like masking true nutritional needs.
The main takeaway: if you want to reduce food noise, the core work is in loosening restriction, eating enough consistently, and allowing food freedom.
Tune in to the full episode to uncover what food noise is really telling you, and what steps you can take to finally quiet it.
Tweetable Quotes
“Thinking about food and being interested in food is really another sign of physical hunger.” - Rachelle Heinemann
“Restriction applies to the actual restriction of food not getting in enough, and it applies to the restriction of kinds of foods, types of foods, and the idea that they’re off limits.” - Rachelle Heinemann
“Once you start eating adequately and regularly and consistently, and allowing yourself to have a variety of foods, then you’d be surprised how the food noise starts to quiet.” - Rachelle Heinemann
“If we still have our good foods and bad foods in different camps, then the food noise will probably be there.” - Rachelle Heinemann
“The more you avoid sweets and cakes and all these other kinds of fun foods, it’s going to hold that power over you.” - Rachelle Heinemann
“The most important takeaway from today is ‘Are you restricting? Is there some dieting going on? Are there lots of food rules?’ In which case, you have to address that in order to decrease the food noise that is driving you up the wall.” - Rachelle Heinemann
Resources
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This episode is sponsored by Hidden River Healing.
Hidden River Healing provides compassionate, residential eating disorder treatment for girls, adolescents, and young women. Their expert clinical team emphasizes family involvement and individualized care in a beautifully designed facility surrounded by nature — a peaceful environment that supports recovery and lasting healing.
Program Highlights:
Specialized care for ages 8 and up, including a dedicated house for Emerging Adults (21+) and Mid-Life Adults
In-network with most commercial insurances
Ability to treat NG tube patients
Learn more: hiddenriverhealing.com/about-us
Follow on Instagram: @hiddenrivertx
Related Episodes
Episode 171. Healing the Hidden Wounds of Disordered Eating with Dr. Katheryn Zerbe
Episode 162. Eating Disorders and Control
Episode 135. GLP with Dr. Kim Dennis
Episode 122. Ozempic, Wegovy, & Mounjaro with Laura Cipullo
Episode 60. Change Your Mindset, Change Your Life with Jen Diaz
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Hey there! I’m Rachelle, the host of the Understanding Disordered Eating Podcast. As a Licensed Mental Health Counselor, I work with clients to make sense of life’s messy emotional experiences.
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