Conflicting nutrition advice, busy schedules, and the influence of diet culture collide for many of us, leading to feelings of overwhelm and even shame. We struggle to maintain consistent, healthy eating habits, in part, because we’ve lost touch with natural hunger and fullness cues. Others’ voices telling us we ‘should’ be eating have grown so loud that we can no longer hear or translate our own bodies’ signals. This disconnect can lead to rigid “all‑or‑nothing” eating patterns, emotional eating, and cycles of restriction and overeating.
Most conventional nutrition recommendations focus on rules and willpower. These approaches are hard to sustain and often harm both physical and mental health. Intuitive eating offers an evidence-based alternative, guiding you to rebuild trust in your body, honor hunger and fullness cues, and create habits that are both flexible and sustainable.
- What intuitive eating is, including its 10 core principles
- Why restrictive diets can harm your physical and mental well‑being
- How intuitive eating can improve your relationship with food, prevent binge‑eating, and help you nourish your body without restriction
- Why intuitive eating skills make it easier to build consistent, sustainable habits than does strict dieting
- Practical strategies for regulating blood sugar and supporting steady energy and mood through balanced eating
- Ways to address emotional eating without guilt or restriction
Nicole DeMasi Malcher is a Registered Dietitian, Certified Diabetes Care & Education Specialist, and Certified Intuitive Eating Counselor with a Master’s degree in Nutrition & Food Science. She offers 1:1 coaching, courses, and group programs, specializing in ADHD, diabetes, and disordered eating.
As founder of DeMasi Nutrition and creator of the Eating with ADHD online course and community, Nicole has helped hundreds of people build sustainable, non-restrictive eating habits that support both physical and emotional well-being. With over a decade of clinical experience and her own personal journey, she empowers clients to overcome food overwhelm, break free from the binge–restrict cycle, and trust their body’s cues, without dieting or rigid rules.