If you don't know what "normal" eating feels like any more, or you're confused about how much you "should" be eating, this episode is for you.

Let's talk about overeating, binge eating, and binge eating disorder — and what actually separates them. We'll explore the spectrum of eating experiences — from neutral or emotional eating all the way to diagnosable binge eating disorder — and why understanding the why behind your behaviors matters more than slapping on a label. If you've ever felt confused, ashamed, or stuck in patterns with food, this one's for you.

Holiday food & body image support series - https://www.patreon.com/collection/873080

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

In today's episode, we're talking about why fullness can feel so triggering, whether you're in eating disorder recovery or not. From the fear of "eating too much" to nervous system dysregulation, we break down why satisfaction gets interpreted as danger—and how diet culture plays a major role. You'll hear real client stories, practical tools, and honest insights into how to reframe fullness as safe and necessary, even when your brain is sounding the alarm.

We cover:

• Why being full can feel unsafe
• How restriction shows up in sneaky ways, even in "intuitive eating"
• What to do in the moment when you're starting to freak out
• Nervous system regulation tools to make meals less overwhelming

Listen in for practical tools, real talk, and a big reminder: fullness is not a failure.

✨ Download our free Food Thought Filter tool at millennialbodyimageproject.com/freeresources to start tuning out the food noise and reconnecting with your body.

Resources mentioned:

• Episode: Pitfalls of the hunger-fullness scale
• Resource: the Hunger-Fullness Scale (2025 Edition! With emotional eating cues added)

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

If you've ever stood in front of the fridge wondering what or how much to eat — you're not alone. You're not out of control, you're just tired of the food noise. This episode is part 3 in our Debunking Food Noise series! In this episode, we unpack how food noise, fear-mongering, and perfectionism make you overthink every bite, and how to finally quiet it down. Learn practical tools to rebuild trust with your hunger cues, challenge food rules, and make eating feel simple again.

✨ Download our free Food Thought Filter tool at millennialbodyimageproject.com/freeresources to start tuning out the food noise and reconnecting with your body.

Resources mentioned:

• Burnout recovery and recharging your "body battery" with Dr. Crystal Frazee
• Episode: Pitfalls of the hunger-fullness scale
• Resource: the Hunger-Fullness Scale (2025 Edition! With emotional eating cues added)

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Where did your food noise start? And is all food noise bad? Welcome back to part two of our debunking Food Noise series! In this episode, we're going deeper into the confusing world of 'food noise' to discuss where food noise comes from. We also talk about its connection with physical hunger, emotional eating, the restriction obsession loop, and the Nutrition Jungle. Because it shouldn't feel like a full time job to feed yourself every day!

Don't miss the first episode in this series, Debunking food noise in the ozempic era

✨ Download our free Food Thought Filter tool at millennialbodyimageproject.com/freeresources to start tuning out the food noise and reconnecting with your body.

Resources mentioned:

• Episode: "Why can't I stop eating?" A deep dive on overeating, binge eating and scavenger eating - https://www.patreon.com/posts/134874056/
• Episode: What to do when listening to your body doesn't work - https://www.patreon.com/posts/134874898/
• Episode: Hack your Health - Secrets of Your Gut {deep dive} - https://www.patreon.com/posts/104743159

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Dana is joined by holistic nurse practitioner and author Bea Victoria Albina to explore the concept of emotional outsourcing—the habit of seeking self-worth, safety, and belonging from external validation. Together, they unpack how patterns like people-pleasing, perfectionism, and codependency develop, how this impacts our bodies, and why shifting toward somatic awareness and self-compassion is key for healing.

Resources:

• Bea's new book! End Emotional Outsourcing: How to Overcome your Codependent, Perfectionist, and People-Pleasing Habits
• https://beatrizalbina.com/
• Episode: Codependency and the Nervous System, & how to manage stress when the world is on fire with Victoria Albina
• Episode: The effect of holiday stress and perfectionism on the nervous system, with Victoria Albina

Find your hosts:

• @beatrizvictoriaalbinanp
• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns

Welcome back to the new season of the Millennial Body Image Project! We're diving deep into the concept of 'food noise,' exploring its origins, how it's being marketed, and ways to address it. From diet culture's impact on our hunger cues to the role of medications like Ozempic, we discuss why this term resonates with so many and how to navigate the confusion it brings. If you're feeling overwhelmed by constant thoughts about food, this episode is for you. Tune in as we debunk myths, discuss client experiences, and offer practical strategies for managing food noise - without restriction.

Resources mentioned:

• The natural ozempic? https://www.millennialbodyimageproject.com/podcast/natural-ozempic-does-it-exist
• Resource: Our Hunger-Fullness scale (w/emotional and physical cues too!) https://www.patreon.com/posts/132197555/
• Help! I'm failing at intuitive eating https://www.realfoodwithdana.com/help-im-failing-at-intuitive-eating/
• The truth about ozempic no one wants to hear https://www.patreon.com/posts/120494100

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Welcome to the new season of the Millennial Body Image Project!

We're two licensed dietitian-nutritionists bringing you conversations that cut through the food noise, debunk wellness trends, and remind you that it's not you—it's the systems stacked against you. Together, we'll explore the struggles so many of us carry, challenge the fearmongering that fuels them, and offer evidence-based, compassionate tools to support your body on its own terms.

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Feeling like you should be doing more but can't figure out why you're not? You're not lazy - you might be caught in the ADHD shame loop. In this episode, we unpack how perfectionism, executive dysfunction, and unrealistic expectations create a cycle of guilt, burnout, and overcorrection. Whether you're navigating meal prep, movement, parenting, or just trying to send that one email, we'll help you understand what's actually happening underneath the struggle and how to move forward with compassion, not shame.

Thanks so much to Hungryroot for sponsoring today's episode! For a limited time, use this link or the code DANAM40 to get 40% off your first box, and a free item of your choice in every box for life.

Resources mentioned:

• Breaking the cycle of ADHD and disordered eating
• Is it toxic productivity culture, or executive dysfunction and ADHD?
• Inside ADHD: the perfectionism and dysregulation connection with Sarah Kesty

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Reminder: this is the final episode of Season 8! Episodes will continue all summer on Patreon until we come back with Season 9 in the fall. Check it out Patreon here - patreon.com/millennialbodyimageproject

In this episode, we dive into the myths about 'healthy' summer eating and why you don't need to fall for the "detox, light, and grilled" trifecta if you don't want to. You'll get practical tips on how to enjoy the season's bounty, stay hydrated, and tackle the confusing messages around diets and nutrition. Plus, we discuss how to handle food noise, perfectionism, and how NOT to get stressed about food at every summer event.

Thanks so much to Hungryroot for sponsoring today's episode! For a limited time, use this link or the code DANAM40 to get 40% off your first box, and a free item of your choice in every box for life.

Resources mentioned:

• How do you know if you're eating enough?
• Your body is not a summer project
• Bonus episode: Yes, you still need to eat even if…

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Reminder: the last episode of every month is available exclusively in our Patreon community and for Apple Podcasts bonus episode subscribers. Check it out here - patreon.com/millennialbodyimageproject

Welcome to our semi-annual episode where we talk about books, just for fun! All the books we talked about in this episode are listed here. Check out our previous episodes here: (Best of 2024, All Time Favorite Reads, Favorite books of 2023)

Full list of recommendations from this episode >

To learn more about banned books in the US:

• The American Library Association
• PEN America

Join our Patreon community to get access to our end-of-month episodes and "after the episode" deep dives! Plus, you'll get TWO years of bonus episodes and deep dive content.

Find your hosts:

• millennialbodyimageproject.com
• @millennialbodyimageproject
• @danamonsees_cns
• @cristinahoytnutrition

Find Kara:

• Instagram: @kara_mccartney
• Website: karamccartney.com