Intuitive Eating 8-Week Virtual Small Group

Are you ready to finally STOP dieting??

If you've ever tried to "get in shape" or "lose weight" or even "get healthy," and ended up just feeling worse about yourself, NOW is the time to try something new!!

Intuitive Eating Virtual Small Group

This is a 8-week small group coaching experience to help you heal your relationship with food and your body, ditch dieting for good, get back to trusting yourself around food AND enjoying the foods you actually like!


Group is held via online video. The live sessions will occur on Thursdays at 6pm CST.

NOTE: The sessions WILL be recorded for those that are unable to attend live.



January 2022.

Join the waitlist to be notified of future groups.




Have you heard of Intuitive Eating? Maybe you’ve seen something about it on social media or heard it in conversation. Intuitive Eating is a non-diet approach to making peace with food created by two Registered Dietitians, Evelyn Tribole and Elyse Resch.


They published their original Intuitive Eating book in 1995. It has since been updated and revised multiple times (the newest 4th edition was just published in June 2020) and they added an Intuitive Eating Workbook published in 2017.




Intuitive eating is defined as “a dynamic mind-body integration of instinct, emotion, and rational thought. It is a personal process of honoring your health by paying attention to the messages of your body and meeting your physical and emotional needs. It is an inner journey of discovery that puts you front and center; you are the expert of your own body.”



The Intuitive Eating topics are divided up into ten principles:

Principle 1: Reject the Diet Mentality

Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.


Principle 2: Honor Your Hunger

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.

Principle 3: Make Peace with Food

Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.

Principle 4: Challenge the Food Police

Scream a loud no to thoughts in your head that declare you’re “good” for eating minimal calories or “bad” because you ate a piece of chocolate cake. The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating.

Principle 5: Discover the Satisfaction Factor

The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content.

Principle 6: Feel Your Fullness

In order to honor your fullness, you need to trust that you will give yourself the foods that you desire. Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is.

Principle 7: Cope with Your Emotions with Kindness

First, recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion.

Principle 8: Respect Your Body

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.

Principle 9: Movement—Feel the Difference

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm.

Principle 10: Honor Your Health—Gentle Nutrition

Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.



The goal behind Intuitive Eating is to stop yo-yo dieting and normalize your relationship with food. In order to do this, you must move your focus of weight loss to the back burner. It is hard to listen to your body and trust your body around food when you are constantly battling with thoughts of weight loss.


We were all born with the innate ability to be an Intuitive Eater. Diet culture such as societal expectations, body comparison, negative body image comments, and weight loss diets are the culprit that have thrown us off track from relying on our internal physical cues and needs.


Intuitive Eating is a PROCESS. It does not happen overnight. It is a journey that is different for everyone, but if you stick to the process with compassion and kindness for yourself, it is POSSIBLE to heal your relationship with food and get back to living a fulfilling life without the obsession and guilt surrounding your food choices.




The next group begins in January, 2022. This group takes place via pre-recorded video modules and online via live video sessions and a private group chatroom. The goal of this group is to help heal your relationship with food and your body, ditch dieting for good, get back to trusting yourself around food AND enjoying the foods you actually like!

Join the waitlist to be notified of future groups.


specializing in helping women like YOU break free from dieting rules & restrictions. To stop trying to use food as a means for manipulating your body and get back to enjoying food, nourishing your body in a healthful way, and make room for living your most amazing life!

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Intuitive Eating Virtual Small Group Details


This 8-week small group experience will take place solely online so you don’t have to worry about traffic, parking, childcare, or other arrangements. Come as you are from the comfort of your own home (comfy clothes and wine are allowed)!


This small group is limited to a maximum of 8 individuals so you have an excellent opportunity for learning, growth, and sharing amongst other like-minded individuals.




8 weeks beginning January, 2022; Thursdays at 6pm CST.


8 sessions of live group work (sessions will be recorded if you are unable to attend live).


Materials. You will be responsible for purchasing the Intuitive Eating book. The Intuitive Eating Workbook is optional. Additional materials (guides, handouts, worksheets) are included in the cost of the program and will be provided.

10 Pre-Recorded video modules. One for each Principle of Intuitive Eating that you will listen to and/or watch prior to that week's live group session.


Weekly session. Each week, we will have live video calls where we will have group discussion & Q&A related to that week's Intuitive Eating principle(s).


This is a LIVE group but sessions WILL be recorded. While everyone is encouraged to attend live for conversation, support and questions; if you are unable to attend live, the sessions will be recorded. 


In between sessions, there will be weekly journaling prompts and support to allow you to begin experimenting and implementing what you're learning in group, so you can learn what works best for you and get the full experience from our work together. This group isn’t just about learning, but about TAKING ACTION!


Throughout the 8-week experience you'll have daily support via an online chat group facilitated by Registered Dietitian, Jill Merkel, MS, RD, CSSD - and you will be encouraged to use it! This helps answer questions in real time, and offers support and encouragement between our weekly video sessions.


One 30-minute individual nutrition coaching call with Registered Dietitian, Jill Merkel, for you to use before, during, or within 2 weeks after the group.


  • Have tried every diet and are tired of obsessing over food and ready to make peace with food once and for all

  • Are ready to ditch the diet rules & guilt around food and stop labeling foods as “good” and “bad”

  • Are interested in Intuitive Eating (maybe you've read the book?) but looking for more support and accountability as you work through the 10 Principles

  • Feel overwhelmed and confused about what is right for YOU and YOUR body

  • Are excited to get back to enjoying the foods you really love!

  • Are ready to start taking care of yourself and your body as it is now rather than trying to change it

  • Are wanting to clear out more mental and physical space for things other than food and body worries such as hobbies, fun, relationships, and more

  • Are feeling alone in your restrict, diet, binge cycle and looking for a supportive community of other like-minded people who are ready to ditch diets for good!

  • Love to learn and grow as a person!


  • 8 weekly live group sessions, full of practical tips to help you heal your relationship with food, feel more at peace in your body, and ease your anxiety around food and body image issues

  • 10 pre-recorded video modules to watch prior to each live call

  • One 30-minute individual nutrition coaching call

  • Homework, handouts & materials that will help you put into practice what you are learning in group

  • An intimate small group environment with kind, caring, compassionate individuals so you feel less alone, and get insight and support not just from Jill, but from others who are in their own Intuitive Eating journey as well

  • Online group support between sessions while in group

  • Other nutrition & health resources & recommendations




Is this group calling your name?? 



NEXT GROUP begins January, 2022. Live group sessions will be on Thursdays at 6pm CST.

The price is $429 for the 8-week experience.

*Payment plans available - send me an email!

Join the waitlist to be notified of future groups.



"Since I’ve started Intuitive Eating, I have honestly never felt more free, yet more in control of my eating habits! It feels like getting out of a toxic relationship." - Erica B.

"I knew I had hit diet bottom when I started having anxiety and OBSESSING over food. If I wasn’t officially on a diet, I was anxious about the food I was eating and how long I would have to eat them before I went back to my diet. A few things finally helped me decide to quit dieting and move toward Intuitive Eating. I realized I was missing out on my life because of diet rules and that was no way to live and it wasn’t worth the life moments I was missing." - Kelly N.

"My favorite part has been the confidence I gained and the better mindset I have developed around food. Also, breaking down some myths about "bad" food was very helpful." - Raven M.

"This group taught me that listening to my body and treating myself is okay and better for an overall healthy diet than trying to restrict food. I do not think about food or what healthy thing to eat every day now and that is such a relief." - Kaitlyn L. 

"I noticed that I looked forward to going to the grocery store. Before, I would feel obligated to go. Now, I even look forward to looking in my fridge because it contains foods I actually enjoy and foods that satisfy me. While I still struggle with the emotions behind food and the desire to lose weight, I am able to navigate those feelings and thoughts in a more rational way. Discussion about weight stigma made me feel not so alone and makes me want to tell other women that I see them for who they are, not for the number on the scale." - Danielle K. 

"I don't think I have ever accepted my body for the way it is more than now - so thank YOU!" - Leigh D.

"Since starting this process I have experimented with foods that would have been "off limits" before. I have found some things I really like and others were more like forbidden fruit and not as exciting as I built them up to be in my mind. It has made a huge difference. At first I felt guilt and that drove me to eat more but as we keep working through Intuitive Eating, it is getting easier to eat whatever foods I like and not feel guilty." - Natasha M.


  • Do I need to have any prior knowledge of Intuitive Eating? Nope! There are many materials for you to read for background on my blog and the Intuitive Eating Book & Workbook does a thorough job of explaining each of the principles.

  • What happens if you can't make a session? While you are encouraged to attend live as much as possible, a recording of each live session will be sent out in case you cannot attend.

  • Is there a payment plan available? Yes, if you are unable to pay the full fee upfront, you have the option to pay in two payments. Send me a message and I can get you set up. 

  • What is the refund policy? As this is a group with limited capacity, no refunds will be given for a spot taken.

  • What if I have more questions? Please send me a message via my contact form and I am happy to answer any additional questions you may have. Thank you.