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.”

In this replay episode, I’m joined by Dr. Rachel Millner to talk about setting realistic expectations about what healing your relationship with food and your body can really look like. As a psychotherapist and fat activist helping others recover from chronic dieting, disordered eating, and eating disorders, she explains why healing often isn’t linear, and why letting go of food rules can feel so uncomfortable. She also shares what to look for when choosing a therapist, and the three things that were most helpful in her own recovery from food struggles. It’s a realistic but encouraging conversation that will help you see what’s possible when food no longer takes up so much mental space!

✅ 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

🔗 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.