When the Noise Around Food Gets Loud
And How I’m Learning to Turn It Down
There’s this thing I’ve come to call “food noise.” Maybe you’ve felt it too. It’s that relentless chatter in your head about what you should eat, what you just ate, what you shouldn’t have eaten, what you’ll eat next. It’s the voice that tries to micromanage your meals and moralize your cravings.
For years, I didn’t even notice it was there—it was just part of the background hum of life. I thought it was normal. That it was just “being healthy” or “trying to stay on track.” But at some point, I realized: this isn’t wellness. It’s noise. And it’s loud.
The constant chatter was a combination of diet culture, perfectionism, fear, and control, all tangled up and disguised as “healthy choices.” Often it was the mental checklist of “good” foods I’d eaten today, paired with the quiet shame of the “bad” ones. It whispered things like:
“You’re not really hungry, you’re just bored.”
“You already had carbs today, don’t overdo it.”
“You need to earn that snack, so work out harder at the gym”
Sound familiar?
Looking back, I can see how food noise crept in through a dozen different doors: comments from family members, fitness trends on social media, articles telling me to “eat clean,” apps that tracked every bite, the casual “I was so bad today” over lunch with friends.I thought that this “food thing” was like a puzzle I could never quite solve—because the rules kept changing, and my body wasn’t allowed to have a say.
The shift didn’t happen overnight and I’m leaning into it now: food shouldn’t be this complicated. Nourishment shouldn’t feel like a moral tightrope. Eating isn’t a test of willpower—it’s a human need, and, when we let it be, a source of deep joy.
What I’m learning (slowly and imperfectly) is how to turn the volume down on that food noise. I started eating things I used to label as “bad” and noticing that, no, one cookie doesn’t send my body or my life spiraling out of control. In fact, it quieted the obsession. The craving disappeared once I stopped telling myself I couldn't have it. I practiced stopping when I was full—not because a portion size said I should, but because my body gently told me, “Hey, that’s enough for now.”
And you know what’s underneath the noise, when I quiet it enough to listen?
Peace.
Satisfaction.
Trust.
I’m not saying I’ve figured it all out. But, food is just food. It's not a moral test. It’s nourishment. It’s comfort. It’s culture, connection, and sometimes, yes, it’s joy.
So if your mind feels crowded with food thoughts—if you’re tired of second-guessing every bite—know that it is possible to find quiet again. Not silence, maybe, but peace.
And in that peace, there's freedom. As a licensed Clinical Behavioral Therapist and Intuitive Eating Counselor, I’m here to help you integrate these practices into your life. If you're interested in working with me, feel free to reach out at rachel@livehealthynyc.com