Have you ever looked at a plate of food and thought, “Should I be eating this?”

If so, you’re not alone. We’ve been taught to rely on external rules, like calories, portion sizes and meal plans, rather than our own body’s signals. Over time, this disconnect can leave us feeling confused, out of touch with hunger and fullness, and unsure of what our body needs.

Your body already knows what’s best for you. It’s always communicating, through hunger, cravings, energy levels, digestion and even emotions. The key is learning how to listen again.

Why We Stop Listening to Our Body

From a young age, we absorb food rules. “Eat everything on your plate.” “Don’t eat after 7 p.m.” “Carbs are bad.” These messages come from diet culture, well-meaning health advice and even childhood habits. Over time, they teach us to override our natural cues.

Stress and busy lifestyles also play a role. Instead of asking, “What does my body need right now?” we rush through meals, eat on autopilot or push through exhaustion with caffeine.

And then there’s the emotional side. Many of us have learned to ignore hunger or cravings because we’ve been told they’re “bad”. We may even feel guilt for enjoying food. This creates a cycle where we rely on willpower instead of trust… until willpower runs out, and we feel like we’ve failed.

The Subtle Signs of Disconnection

How do you know if you’ve lost touch with your body’s signals? Here are a few common signs:

• You don’t feel hunger signals. If you rarely feel hungry, it’s not that your body isn’t hungry, it’s that those signals have gone quiet from years of being ignored.
• You don’t notice how food makes you feel. You eat what’s available or what a plan tells you, without considering how it affects your energy, digestion or mood.
• You feel guilt or are second guessing around food. Instead of enjoying a meal, you wonder, “Was that the right choice?”
• You push through exhaustion or discomfort. Your body asks for rest, but you keep going, relying on caffeine, sugar or sheer willpower. If any of this sounds familiar, you’re not alone. And the good news is you can rebuild trust with your body.

Symptoms as Signals, Not Problems

When we ignore our body’s signals, they don’t disappear, they just get louder. Instead of seeing symptoms as problems, what if we viewed them as messages?

• Cravings are a sign that your body is asking for something (maybe certain nutrients, energy or even comfort).
• Fatigue is a request for rest or nourishment.
• Bloating or digestive issues are signals that something isn’t sitting well.

For example, if you constantly crave sugar at 3 p.m., your body might be telling you that you’re tired or you need more nourishment earlier in the day. If you feel bloated after certain meals, your digestion might need support.

Your body is always on your side. It’s constantly working to restore balance. The more we tune in, the easier it becomes to understand what it’s asking for.

How to Rebuild Trust

Reconnecting with your body doesn’t happen overnight, but small shifts can make a huge difference. Here are three ways to start:

1. Pause for a Body Check-in

A simple but powerful step is to start asking your body what it needs. Before a meal (or even throughout the day), take a deep breath and check in:

• Am I hungry? How hungry?
• What type of food sounds good? (Something light, warm, refreshing?)
• How am I feeling? (Energized, sluggish, anxious?)

At first, you might not be able to answer these questions. But over time, you’ll notice patterns and your body’s signals will become clearer.

2. Eat with Curiosity

Instead of following rigid food rules, start noticing how different foods make you feel. Do they energize you? Leave you sluggish? No judgment—just curiosity.

One way to do this is through a simple food-awareness practice:

• Before eating: Notice how hungry you are on a scale of 1–10.
• During: Pay attention to flavours, textures and how your body responds.
• After: Check in—how do you feel? Satisfied, energized, bloated, tired?

You don’t need to track this in a strict way, just start observing. Over time, you’ll naturally gravitate toward foods that make you feel good.

3. Respond with Kindness, Not Control

Most of us have been taught to override body signals, not respond to them. The next time you notice hunger, fatigue or a craving, try responding with curiosity rather than restriction or guilt.

If you’re craving something sweet, instead of saying, “I shouldn’t eat that”, ask: “What is my body asking for?” Maybe you need more energy, or maybe you just want to enjoy something sweet (and that’s okay).

If you feel exhausted, instead of pushing through, ask: “Do I need rest, hydration or nourishment?”

When you shift from control to trust, your body starts to feel safe again. And when your body feels safe, it communicates more clearly.

Trusting Your Body: The Shift from Control to Partnership

Your body is not your enemy. It doesn’t need to be controlled, restricted or fixed—it needs to be heard. When you start listening (really listening) you’ll discover that your body has been guiding you all along.

Your body doesn’t require perfection, but it really loves curiosity. Remember that your body wants to feel good, and it’s always working in your favour.

The more you listen, the more you’ll trust. And the more you trust, the better you’ll feel.