Will I Ever Feel Normal Around Food Again?

Disordered EatingEating DisordersEating Disorder RecoveryEating Disorder TreatmentRecoveryBody ImageTraumaFood AddictionHeal Relationship with Foodacceptance
Written By Rachelle Heinemann

Have you ever looked around and wondered…

…how everyone else seems to have such an easy, peaceful relationship with food? They order what they want at restaurants, stop when they’re full, and move on with their day. Meanwhile, you’re stuck in your head, negotiating with yourself, worrying about how much you ate, or planning the next meal before you’ve even finished this one. If that sounds familiar, you’re not alone.

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In this week’s episode, we’re unpacking what it actually means to feel “normal” around food, and why that word can be both confusing and powerful. Because when most of us say we want to feel normal, what we really mean is that we want freedom. Freedom from guilt. Freedom from rules. Freedom to trust ourselves again. We’ll talk about how to rebuild that trust, how structure can be the surprising foundation for flexibility, and why connecting with your body, and with other people, is such a vital part of the healing process.

You’ll hear about practical ways to reconnect with your body’s cues, experiment safely with new food experiences, and find peace in moments that used to feel overwhelming. And at the heart of it all, you’ll be reminded that food isn’t just about nourishment; it’s about belonging, pleasure, and being present in your life again.

In this episode, I’m talking about: 

  • What “feeling normal” around food actually means and how it’s different for everyone.

  • Why structure and consistency are essential foundations for food freedom.

  • How to shift from controlling your body to listening to it.

  • Relearning hunger and fullness cues after years of mistrust.

  • The role of curiosity in noticing, not judging, your food experiences.

  • Building trust through small, repeated “data points” of positive eating moments.

  • The importance of connection: eating with others, sharing experiences, and finding joy in food again.

  • How fear of weight gain and body image concerns can interfere with progress.

  • Ways to experiment safely with new food experiences and flexibility.

  • Practicing self-compassion when things don’t go as planned.

  • Reflecting on what hunger, fullness, and body changes represent emotionally.

Listen to the full episode to learn how you can start to rebuild trust with your body, release food guilt, and finally feel more at ease around eating; one meal, one moment, one connection at a time.

Tweetable Quotes

“Eating is not just a means to nourish yourself. It is a means to connect.” - Rachelle Heinemann

“The very first thing is you need structure. Because we can't really play around if we're not eating enough. And when we play around with our food, then we play around with our hunger fullness cues.” - Rachelle Heinemann

“What we're doing is shifting from our bodies and our meal plans as something to control and shifting to our bodies as something to listen to.” - Rachelle Heinemann

“It's not about getting it right, it's about just rebuilding these lines of communication.” - Rachelle Heinemann

“Your food choices don't define your worth.” - 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

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But, still, something doesn't feel like you're getting to the bottom of it. Grab my free journal prompts below and begin to work through the emotions of healing.

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More From Rachelle

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.

I believe in the power of deep work and its positive impact on your life in the long term. Learn more about how we can work together here.

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Rachelle Heinemann
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Trauma and Eating Disorders with Giulia Suro, Ph.D., CEDS