Wellness Hacks or Disordered Eating? How To Tell the Difference

by Dr. Marianne Miller, San Diego, California Eating Disorder Therapist Specializing in ARFID, Binge Eating Disorder, Anorexia, & Bulimia

In a world obsessed with wellness, it can be tricky to discern whether a habit is actually beneficial or just a socially acceptable form of disordered eating. Whether you live in San Diego, California or Miami, Florida, it’s challenging to navigate “influencer tips” on eating, fitness, and wellness. Many diet culture messages have been repackaged as "hacks" for better health, productivity, or longevity—but when does a so-called wellness practice cross the line into something harmful?

Signs a "Wellness Hack" Might Be Disordered Eating:

1. Rigid Rules and Fear of Breaking Them

Wellness should be flexible and adaptable to your needs. If a routine or practice feels rigid—like needing to eat within specific windows, avoiding entire food groups without medical necessity, or panicking if you “break the rules”—that’s a red flag.

2. Guilt and Shame Around Food Choices

If eating certain foods makes you feel like you’ve failed or need to “make up for it” through restriction or extra movement, that’s not wellness—it’s disordered thinking.

3. Food Becomes Overly Complicated

Do you spend excessive time tracking macros, calories, or ingredients? Are you avoiding social situations because of food-related concerns? True wellness should support your life, not make it more difficult.

4. Wellness Feels Like a Full-Time Job

If your entire day revolves around meal timing, workouts, supplement schedules, and avoiding “bad” foods, it’s worth asking whether this is truly about well-being or if it’s controlling your life.

5. Ignoring Hunger and Fullness Cues

Hunger is not the enemy. If you’re constantly overriding hunger signals because a plan says you shouldn’t eat yet or forcing yourself to stop eating even if you’re still hungry, that’s a warning sign.

6. Tying Worth to Eating Habits

You are not “good” or “bad” based on what you eat. Eating and food are not moral issues. If your self-esteem fluctuates based on how closely you follow a food plan, and what you do or do not eat, it’s a sign of a deeper issue.

7. Extreme Health Claims

Does the wellness hack promise to prevent every disease, guarantee weight loss, or make you a better person? If something sounds too good to be true, it probably is—and may be playing on disordered beliefs about food and health.

Wellness Should Be Expansive, Not Restrictive

True wellness enhances your life, making space for joy, spontaneity, and connection. If a practice makes your world smaller, isolates you from experiences, or increases stress around food, it’s worth re-evaluating whether it's really about health—or if it's veering into disordered territory.

If you’re questioning whether your habits are rooted in diet culture rather than genuine well-being, you’re not alone. The line between wellness and disordered eating is often blurred, especially in a culture that glorifies control and restriction. Remember, you deserve a relationship with food and your body that feels nourishing, not punishing. Self-compassion is key.

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💡 A Quick Heads-Up:
Dr. Marianne-Land’s Binge Eating Recovery Membership Program offers online education and private email support to help you reduce and eliminate distressed eating patterns. Even though it's packed with valuable guidance, it's educational—not clinical. I’m here as your binge eating coach, not your therapist. 💙