Understanding Overshoot: Why Your Body May Need to Gain More Weight Before It Heals

Understanding Overshoot: Why Your Body May Need to Gain More Weight Before It Heals

One of the most common questions I receive is: "What is a healthy weight?" The answer isn't as simple as a BMI or number range on the scale. In this episode, we're exploring one of the most misunderstood parts of weight recovery: overshoot. If you've ever worried that your body will "keep gaining weight forever," felt afraid of weight restoration, or wondered why recovery can feel so physically and emotionally challenging, this episode is for you. You'll learn why overshoot is a normal biological process, how it supports full nutritional rehabilitation, and why stopping weight restoration too early can leave you stuck in partial recovery. Episodes drop every Thursday. What You'll Learn * What overshoot is and why it happens during weight recovery * Why body fat restores before muscle—and why this is essential for healing * The connection between overshoot, extreme hunger (compensatory hyperphagia), and full nutritional rehabilitation Resources & Links * Dulloo AG. Physiology of weight regain: Lessons from the classic Minnesota Starvation Experiment on human body composition regulation. Obes Rev. 2021 Mar;22 Suppl 2:e13189. doi: 10.1111/obr.13189. Epub 2021 Feb 5. PMID: 33543573. * Dulloo, A., Jacquet, J., Miles-Chan, J. et al. Passive and active roles of fat-free mass in the control of energy intake and body composition regulation. Eur J Clin Nutr 71, 353–357 (2017). https://doi.org/10.1038/ejcn.2016.256 * Troscianko, E. (February 22, 2014). Recovering From Anorexia: How and Why Not to Stop Halfway. Psychology Today. [accessed 10.7.26] https://www.psychologytoday.com/gb/blog/a-hunger-artist/201402/recovering-from-anorexia-how-and-why-not-to-stop-halfway Episode Timestamps 01:30 – Why "What is a healthy weight?" isn't a simple answer 03:10 – What overshoot is and why it matters 06:20 – Why fat restores before muscle 09:20 – The Minnesota Starvation Experiment and overshoot 11:45 – Extreme hunger (compensatory hyperphagia) explained 13:10 – Why weight often restores around the abdomen first 15:50 – Does eating more protein build muscle faster? 16:30 – Why stopping weight restoration too early can delay recovery 20:30 – Hunger, metabolism and the reality of nutritional rehabilitation 23:00 – Why BMI isn't the answer to "healthy weight" Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

Rethinking BMI, Body Image And Weight Stigma | with Glenn Mackintosh

In this episode, psychologist Glenn Mackintosh unpacks the myths surrounding BMI, discusses the impact of weight stigma, and explores compassionate ways to foster body acceptance and health beyond numbers. Discover practical insights for both health professionals and individuals seeking a healthier relationship with their bodies. Episodes drop every Thursday.  What You’ll Learn: * The origins and flaws of the BMI as a population measure rather than an individual health indicator  * The successful shift in public and clinical perceptions away from weight stigma *  The impact of weight bias and stigma in healthcare and society at large *  Strategies for reframing language around body size and promoting non-stigmatizing, inclusive terminology *  The significance of body image as a relationship with one's body—encompassing acceptance, trust, and care  * The importance of integrating psychological support into physical health journeys for sustainable change Resources & Links: * 'The BMI Lie' (Section from Audiobook): https://glennmackintosh.com/the-bmi-lie-podcast-from-thinsanity-audiobook/ [https://glennmackintosh.com/the-bmi-lie-podcast-from-thinsanity-audiobook/] * 'Do You Hate Fat People?' + 'The Body Love Model' https://glennmackintosh.com/wp-content/uploads/2026/05/Do-You-Hate-Fat-People-The-Body-Love-Model-Excerpt-from-Thinsanity.pdf [https://glennmackintosh.com/wp-content/uploads/2026/05/Do-You-Hate-Fat-People-The-Body-Love-Model-Excerpt-from-Thinsanity.pdf] * Weight Management Psychology Clinic: https://www.weightmanagementpsychology.com.au/ [https://www.weightmanagementpsychology.com.au/]  * Transformation Support Community Online Program: https://programs.glennmackintosh.com/transformation-support-community [https://programs.glennmackintosh.com/transformation-support-community] * Thinsanity Book: https://glennmackintosh.com/thinsanity/ [https://glennmackintosh.com/thinsanity/] About our Guest: Glenn is a psychologist who is extremely passionate about eating, physical activity, weight, and body image. He is the Clinical Director of the Weight Management Psychology Clinic, the Creator of the Transformation Support Community Online Program, and the Author of the bestselling 'Thinsanity: 7 Steps to Transform Your Mindset & Say Goodbye to Dieting Forever'. He enjoys supporting the health-conscious public and training the wonderful health professionals who support them. Episode Timestamps: 00:00 - Introduction and guest overview  05:26 - The history and misuse of BMI in healthcare and policy  06:48 - How commercial interests influenced BMI category changes in the 1990s  13:10 - Critique of BMI's limitations and advocating for holistic health assessments  14:46 - The stigmatization caused by current BMI usage in healthcare settings  15:06 - Reframing language to reduce weight stigma and promote compassion  17:42 - Recognizing unconscious weight bias in health professionals and the population  23:03 - The primary goals philosophy and the importance of emotional and physical wellbeing  24:14 - Understanding body image as a relationship based on acceptance, trust, and care  28:27 - Strategies for fostering body love and reducing internalized stigma  33:28 - Practical exercises to shift body perceptions, including self-compassion tools  37:05 - The role of psychological interventions in supporting behavior change 4 3:22 - The influence of weight bias within healthcare and how to counteract it  44:47 - Tools for awareness and reducing unconscious biases  50:24 - The impact of societal messaging, media, and fashion industry on body ideals  55:41 - Glenn's experience on The Biggest Loser Australia Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

Ultra-Processed Foods: Are They Really Bad for You? Food Fears & Nutrition Misinformation | With Maeve Hanan

Ultra-processed foods (UPFs) have become one of the most talked-about topics in nutrition, but how much of what we hear online is actually supported by evidence? In this episode, Talia is joined by Registered Dietitian Maeve Hanan to chat about the growing fear around UPFs and explore what the research really tells us. Together, they discuss how foods are classified, why processing does not determine nutritional value, and the impact that anti-UPF messaging can have on our relationship with food. Episodes drop every Thursday. What You'll Learn: • What ultra-processed foods actually are — and why the definition is more complicated than most people realise • What current research does (and doesn't) tell us about UPFs and health outcomes • Why food processing doesn't determine whether a food is nutritious • How anti-UPF messaging can contribute to food anxiety, disordered eating, and guilt around eating • The role convenience foods can play in supporting health, recovery, and everyday life Resources & Links: Website: https://dieteticallyspeaking.com/ [https://dieteticallyspeaking.com/] Instagram: @dieteticallyspeaking [https://www.instagram.com/dieteticallyspeaking/] Maeve's Newsletter: https://mailchi.mp/dieteticallyspeaking/sign-up [https://mailchi.mp/dieteticallyspeaking/sign-up]  About our Guest: Maeve Hanan is a Registered Dietitian who specialises in eating disorders, disordered eating and food freedom. She’s the founder of Dietetically Speaking, a platform offering evidence-based information, practical tools, courses, and one-to-one support to help people build a healthier, more peaceful relationship with food. Maeve advocates for a compassionate, weight-inclusive approach to nutrition, and is passionate about cutting through the online nutrition BS by sharing clear, evidence-based and practical messages (via her website, weekly newsletter and instagram page). Episode Timestamps: 00:00 – Welcome & introduction 01:02 – What are ultra-processed foods? 06:54 – Are UPFs really harmful? Understanding the evidence 14:00 – Food fear, eating disorders, and the impact of demonising foods 19:17 – Convenience, privilege, and accessibility in nutrition 24:03 – Label reading, food rules, and nutrition misinformation online 29:33 – When food anxiety becomes a concern 30:51 – Final takeaways and practical advice Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

When Are You Ready for Intuitive Eating?

In this episode, Talia Cecchele breaks down what intuitive eating truly is, dispelling common myths and exploring its core principles. Whether you're recovering from disordered eating or looking to foster a healthier relationship with food, this episode provides clear guidance on how to approach intuitive eating at different stages of your journey. Episodes drop every Thursday.  What You’ll Learn: * Clarifying common misconceptions about intuitive eating, such as it being about just eating whatever you want, when you want * The 10 principles of intuitive eating and how they support a compassionate, anti-diet approach  * How you can apply the different principles at different stages of recovery * When and how to transition into intuitive eating during recovery from disordered eating Resources & Links: * Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach, by Elise Resch and Evelyn Tribole * Intuitive Eating Official Website - https://www.intuitiveeating.org Episode Timestamps: 00:00 Understanding Intuitive Eating 03:32 The Principles of Intuitive Eating 20:00 Navigating the Journey to Intuitive Eating 21:54 – The importance of physical and psychological readiness to embrace intuitive eating  30:03 Indicators of Readiness for Intuitive Eating Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.

GLP-1 Medications, Food Noise & Weight Stigma | With Aoife McMahon

GLP-1 medications are everywhere right now, but are they appropriate to use in the context of healing relationship with food and long-term wellbeing? In this episode of Food is Food, Talia is joined by eating disorder dietitian Aoife McMahon for a compassionate, nuanced conversation about GLP-1 medications, weight stigma and food noise. Together, they chat about how GLP-1 medications work, why they’ve become so popular, and the growing concerns around nutrition, food preoccupation, eating disorder risk, and long-term outcomes. They also explore the rise of the term “food noise,” the impact of diet culture and healthcare stigma, and why individualised care matters so much. Episodes drop every Thursday. What You’ll Learn: * What GLP-1 medications are and how they influence appetite, fullness, and food pleasure * The potential nutritional risks and side effects associated with GLP-1 medications * How GLP-1 use may intersect with disordered eating, eating disorders, and food preoccupation * Why “food noise” may actually reflect hunger, restriction, or disconnection from body cues * The role weight stigma and healthcare inequality play in access to GLP-1 medications Resources & Links: * Follow Aoife on Instagram: https://www.instagram.com/thatirishdietitian/ [https://www.instagram.com/thatirishdietitian/]  * Aoife’s website: www.c [http://www.c/]entreforliberatingnutrition.com [https://centreforliberatingnutrition.com/] * Listen to Aoife McMahon’s podcast: Inside Bariatrics [https://open.spotify.com/show/033nYDCJmhWHC3zZ8Uh3H7?si=ac14e5d0d42d42f8] Key Research Referenced: Ryan, D. H. et al. (2024). Long-term weight loss effects of semaglutide in obesity without diabetes in the SELECT trial. Nature Medicine, 30(7), 2049–2057. https://doi.org/10.1038/s41591-024-02996-7 [https://doi.org/10.1038/s41591-024-02996-7] Ragen Chastain Substack Article [https://weightandhealthcare.substack.com/p/does-this-semaglutide-wegovy-study?utm_source=publication-search] About our Guest: Aoife McMahon is a CORU and HCPC Registered Dietitian specialising in relationship with food, body image, and inclusive nutrition care. Aoife has extensive experience across bariatric care, GLP-1 support, and weight management services. She is passionate about helping people navigate these complex decisions with less shame and more autonomy, recognising that the desire to pursue weight loss is deeply understandable in a world where weight loss products, treatments, and messaging are everywhere. Aoife is the host of podcast: Inside Bariatrics. Episode Timestamps: 00:00 – Welcome & introduction 01:02 – What GLP-1 medications are and how they work 05:00 – Appetite suppression, food pleasure & side effects 07:16 – Safe GLP-1 use in eating disorder recovery 17:40 – Why relationship with food support matters alongside GLP-1s 19:38 – Weight stigma, healthcare inequality & access to medications 25:05 – What the research says about long-term GLP-1 outcomes 29:00 – Weight stigma in healthcare settings 36:58 – “Food noise” vs food preoccupation explained Connect with Talia: * Talia’s Instagram: @tcnutrition [https://www.instagram.com/tcnutrition/] * Food Is Food Instagram: @foodisfoodpod [https://www.instagram.com/foodisfoodpod/] * Website & Mailing List: www.taliacechele.com [http://www.taliacechele.com/]  * Clinic Enquiries: https://www.taliacecchele.com/contact [https://www.taliacecchele.com/contact]  Support the Podcast: If this episode resonated with you, you can support Food is Food by: * Following or subscribing to the podcast * Leaving a 5* review * Sharing this episode with someone who might find it helpful Disclaimer: This podcast is for educational and supportive purposes only and is not a substitute for individual medical or dietetic advice.