Episode 273: How to Set Realistic Expectations When Healing Your Relationship with Food with Dr. Rachel Millner

“As human beings, we’re complex. There’s lots of nuance in all of this. Healing takes time, it’s not linear.”

If you keep wondering whether you’re doing this whole healing-your-relationship-with-food thing right, it might be time to shift your perspective. Diet culture loves to hand us rules about what to eat, when to eat, how much to eat, and what foods we should or shouldn’t allow ourselves to have. Even when those rules haven’t worked for us long term, they can still feel strangely comforting because they give us a false sense of control. So when we start letting go of those rules, it can get really uncomfortable.

In this replay episode, Dr. Rachel Millner shares her personal experience healing from food struggles as well as her professional experience as a psychotherapist and fat activist helping others recover from chronic dieting, disordered eating, and eating disorders. We talk about why healing isn’t linear, what realistic expectations for healing actually look like, and how our own discomfort with letting go can actually be an important part of healing.

We also get into one of the most common underlying drivers she sees behind disordered eating, and what becomes possible when food is no longer taking up so much mental space. Dr. Rachel grounds us in the reality that healing comes with ups and downs, including taking what feels like one step forward and two steps back, while still creating big changes over time.

What You’ll Learn:

• Why healing your relationship with food is not a linear process
• How letting go of food rules can feel uncomfortable, even when it’s helping you heal
• What realistic expectations for healing your relationship with food and your body can look like
• What to look for when choosing a therapist or dietitian
• The three things that were most helpful in Dr. Rachel’s own recovery
• What becomes possible when food no longer takes up so much mental space

This episode is an oldie but a goodie. Every time I listen, I gain new insight and inspiration.  So whether this conversation is your first, second, or even fifth listen, I know you will walk away with something new and valuable today!

Resources:

• Connect with Dr. Rachel Millner at rachelmillnertherapy.com or on IG @drrachelmillner
• Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food
• Connect with me over on Instagram at @diet.culture.rebel

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you’re tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.