Not Sure If You’re Hungry? Try This Quick Check-In Artwork

One Body to Love with Dr. Meredith MacKenzie

One Body to Love with Dr. Meredith MacKenzie is a space for honest, unfiltered conversations about food relationships, body image, and the emotional journey to self-acceptance. Hosted by binge eating therapist and intuitive eating coach Dr. Meredith MacKenzie, this podcast dives deep into what it really takes to break free from the cycles of bingeing, restricting and food guilt, in order to finally feel at home in your body. With warmth, insight, and lived experience, this show offers connection and guided support for women who are tired of chasing perfection and ready to reconnect with themselves in a more meaningful way, free from outside pressures.

Each week through solo episodes, guest interviews, and real-life coaching conversations, listeners are invited into real, grounded conversations. Ranging from topics of intuitive eating and binge eating recovery, to reclaiming your body, joyful movement, and navigating life in a culture obsessed with size. If you’ve ever whispered, “I don’t know what else to try,” One Body to Love will offer a new perspective, one rooted in compassion, curiosity, and sustainable change. Whether you’re in the thick of it or slowly finding your way forward, this is your reminder that healing is possible and you don’t have to do it alone.

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One Body to Love with Dr. Meredith MacKenzie

Not Sure If You’re Hungry? Try This Quick Check-In

December 09, 2025 • Meredith

If you’ve ever found yourself wandering into the kitchen, opening the fridge, grabbing something to eat, and thinking, “I don’t even know if I’m actually hungry…” this episode will feel like a deep breath. Today I’m walking you through one of the most common struggles women share with me: the feeling of being disconnected from your hunger cues.

Whether you’re working on binge eating, stress eating, emotional eating, or simply trying to rebuild trust with food, those moments of “I can’t tell what my body needs” can feel confusing and discouraging. But your hunger cues aren’t gone—they’ve just been buried under stress, rushing, caregiving, emotional labour, diet culture, and everything your nervous system has been holding.

In this episode, I break down how to use my Am I Really Hungry? Flowchart to understand what’s happening in the moment you feel the urge to eat—whether that urge is tied to physical hunger, emotional needs, exhaustion, overwhelm, or simply being on autopilot. This gentle check-in tool helps you slow down, tune in, and make choices from clarity, not guilt.

If you’ve ever wished for a moment of pause before spiralling into stress or shame around food, this will help you reconnect with your body in a way that feels supportive, not restrictive.

In this episode, you’ll hear:

• 00:54 – Why your hunger cues feel “lost,” and why they’re not gone

• 02:32 – How the Am I Really Hungry? Flowchart actually works

• 05:08 – The first question to ask when you feel the urge to eat

• 06:42 – How to use the hunger scale to check in with your body

• 07:30 – The difference between gradual hunger and sudden urges

• 08:15 – How specific cravings can point to emotional needs

• 09:24 – What your emotions might be trying to tell you before you eat

• 11:03 – Why emotional eating isn’t “wrong,” and how to honour it without shame

• 12:16 – How to make this check-in a gentle, grounding daily micro-movement

Download the Flowchart 👉 meredithmckenzie.ca/flowchart

If today’s episode gave you clarity or a moment of connection, I’d love to hear from you. Send me a message on Instagram:
👉 @dr.meredithmckenzie