Ep. 203: Food Noise, Part 4: Eating Foundations for More Stability and Ease (with Marcus Kain)

About this episode

In this episode, Kathryn Hansen and Marcus Kain discuss practical eating foundations to help reduce intrusive thoughts about food.

In Part 4 of the Food Noise series, I’m joined by returning guest Marcus Kain to talk about practical, non-diet eating foundations that can help lower the intensity of intrusive thoughts about food. We share some general guidance you can use to help yourself eat in ways that calm food noise rather than exacerbate it. This episode isn’t about a specific meal plan or strict rules—it’s about supporting you as you learn to nourish yourself based on what you uniquely need. We talk through the basics of food quantity, timing, and food type, so that you can help your body feel safer and your appetite become more regulated. Food noise series episodes: Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution Ep. 199: Food Noise, Part 2: The Effect of the Food Environment (You’re Not Broken or Powerless) Ep. 201: Food Noise, Part 3: Mindset Shifts for More Peace and Self-Trust Previous episodes with Marcus Kain: Episode 183: GLP-1 Medications, Food Noise, and Binge Eating Recovery with Marcus Kain Ep. 167: Healthy Goal Setting and Sustainable Change in the New Year (with Marcus Kain) Ep. 119: How Does Fitness Fit Into Recovery? (with Marcus Kain) Ep. 90: Letting Go of Unrealistic Recovery…

People in this episode

Host: Kathryn Hansen

Guest: Marcus Kain

Topics covered

• food noise
• non-diet eating
• intrusive thoughts
• nourishment
• food quantity
• appetite regulation

Keywords

• food noise
• eating foundations
• intrusive thoughts
• nourishment
• appetite regulation
• non-diet approach

Mentioned in this episode

Books & works: Brain over Binge Podcast

More episodes of Brain over Binge Podcast

• Ep. 204: Boredom is Better Than Bingeing · June 10, 2026 · 21 min
• Ep. 202: Building the "I Can Do Hard Things" Identity (with Coach Julie) · April 13, 2026 · 28 min
• Ep. 201: Food Noise, Part 3: Mindset Shifts for More Peace and Self-Trust · March 28, 2026 · 27 min
• Ep. 200: Coaching Notes: Recovery Reminders from My 1:1 Sessions · March 4, 2026 · 20 min
• Ep. 199: Food Noise, Part 2: The Effect of the Food Environment (You're Not Broken or Powerless) · February 6, 2026 · 24 min
• Ep. 198: Food Noise, Part 1: Bingeing is Not a Solution · January 17, 2026 · 19 min