intuitive eating•Dec 19, 2025

Introducing Intuitive Eating: A Feel-Good Approach to Food

By The Sculpt Society

We're so excited to introduce our brand new, first-ever Food Freedom Guide, led by registered dietitian and certified intuitive eating counselor Sammi Brondo, MS, RD, CDN, Registered Dietitian & Certified Intuitive Eating Counselor. The foundation of this latest guide is simple: food is meant to be enjoyed, period. For our founder Megan, the concept of intuitive eating gave her the tools to uncomplicate her relationship with food—and the results were life-changing. This program isn't about restriction in any way; it’s about listening to your body’s cues and eating in a way that feels good. Let’s dig in.

Catch up with Sammi more through her website and Instagram @veggiesandchocolate.

Megan holding a brown paper bag with groceries against a wooden background

What is Intuitive Eating?

Intuitive eating is all about tuning into your body’s needs and responding in a way that genuinely supports you. A common misconception is that it simply means eating whatever you want, whenever you want; or eating when you’re hungry and stopping when you’re full. In reality, it’s a much more nuanced, flexible approach. At its core, intuitive eating invites you to notice what your body is asking for and respond with compassion rather than judgment. It also recognizes that food is meant to make you feel good—physically, mentally, and emotionally. When you honor your cravings and choose foods that make you feel energized and satisfied, you’re setting yourself up to feel your best throughout the day.

Letting Go of Food Rules

Interoceptive awareness is foundational to intuitive eating—in a nutshell, this means honing your ability to a) perceive your body’s needs and b) honor them without judgement. It’s an ongoing practice, and harder than it sounds, but we want to work on rejecting food rules and getting rid of any guilt or shame associated with certain foods. Sometimes you’re craving something fresh and crunchy, like a salad; other times, nothing hits like a warm chocolate chip cookie. This doesn't mean one type of food is good and one is bad; intuitive eating just helps you tap into what your body needs at any given moment, and prioritize your enjoyment of food. Throughout the program, we’ll work on ditching the mindset of "good" and "bad" foods…because if you restrict certain foods, you often end up wanting them more. Learning to listen to your body and pay attention to your cravings is key to this holistic approach.

Hands preparing a dessert with ice cream and raspberries on a checkered tablecloth.

Megan and Katy sitting at a table with a pizza box, raising wine glasses.

Rejecting Diet Culture

Food is meant to make us feel good, although diet culture preaches the opposite. But the fact of the matter is that dieting can have negative consequences for both your mental and physical health (ironically, the biggest predictor of weight gain is dieting). On the flip side, intuitive eating has been linked to some amazing benefits. Research shows intuitive eaters enjoy more varied diets, greater pleasure in eating, weight stability, and higher overall life satisfaction. Rather than fixating on body size, intuitive eating takes a weight-neutral approach, recognizing that there’s no one way to look healthy. It has everything to do with wellness (and nothing to do with numbers on a scale).

Health and Nutrition

As a dietitian, Sammi’s approach to intuitive eating emphasizes health and nutrition in a balanced, sustainable way. While there’s a time and a place for all foods, some are, of course, more nutritious than others. Intuitive eating introduces the concept of gentle nutrition—thinking about food as nourishment, without coming from a place of restriction. You know eating cake all day wouldn’t feel great, but ignoring a true craving often backfires and makes you want it even more. Intuitive eating helps you listen to cravings without judgment, while also supporting your body’s needs. Once you make peace with food, you can begin looking at nutrition more holistically, so you feel your best both physically and mentally.

Sandwich on a plate over Jane Fonda's Workout Book against a wooden surface

Let's be honest: diet culture is way too pervasive in our lives, from counting calories to even skipping social events because of the menu. But food is meant to make us feel good, and eating should be delicious, joyful, and fun. Intuitive eating is all about reconnecting with your body, trusting its cues, and finding joy in the ways you nourish yourself. When you let go of the rules and lean into what feels good, food becomes a source of freedom—not stress.

Please note: This post should not be considered a substitute for professional medical advice, a diagnosis, or a treatment plan. Intuitive eating is a supportive approach, but it may not be appropriate for everyone. If you (or someone you know) is struggling with an eating disorder (ED) or related mental health issue, seek help from a qualified healthcare professional— whether that's your primary care doctor, a registered dietician or nutritionist, or counselor.

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Introducing Intuitive Eating: A Feel-Good Approach to Food

We're so excited to introduce our brand new, first-ever Food Freedom Guide, led by registered dietitian and certified intuitive eating counselor Sammi Brondo. The foundation of this latest program is simple: food is meant to be enjoyed, period.

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