**“I was concerned that if I ceased tracking macros, my physique would deteriorate.”**

For numerous individuals, monitoring food intake offers a feeling of control, organization, and assurance, particularly when striving for certain health or fitness objectives. But what occurs when that mechanism starts to feel more like a weight than a resource? For Dr. Gabrielle Fundaro, a well-regarded authority with a PhD in Human Nutrition, ten years of nutrition coaching expertise, and participation in six powerlifting events, this inquiry signified a pivotal shift.

For an extended period, Dr. Fundaro depended on macro tracking as her primary strategy for managing her nutrition, health, and physique. Yet, in spite of her extensive understanding of nutrition science, she often found herself struggling with confidence in her food choices. What initially served as a beneficial strategy gradually transformed into a source of anxiety.

Eventually, she posed the question: “Is there a different approach?” In this discussion, we will delve into how Dr. Fundaro moved from macro tracking to an intuitive, more adaptable method known as RPE-Eating, and how this approach might assist others in building their self-confidence around food.

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### **When Macro Tracking Becomes a Crutch**

Dr. Fundaro had consistently depended on macro tracking to keep her “on target.” The outcomes were undeniable—it enabled her to achieve her desired physique and maintain competitiveness as a powerlifter. However, gradually, the stream of worries began to overshadow the advantages.

She was in a constant state of concern:
– **“What if I stop tracking and don’t get enough protein—will I lose muscle?”**
– **“What if I consume too much and gain fat?”**
– **“What if I lose trust in my ability to make balanced dietary choices, despite all these years of practice?”**

Anyone who has attempted to break free from macro tracking after years of reliance can confirm that the thought can be daunting. It’s simple to conflate structured tracking with control and self-reliance. And disengaging can feel like being poised on a precipice.

Yet that same trepidation pushed Dr. Fundaro to investigate innovative eating strategies—approaches that would help her rebuild trust in her internal signals and enhance her relationship with food.

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### **The Emergence of the RPE-Eating Scale**

Dr. Fundaro’s enlightening moment originated from an unexpected area: her fitness training.

As a powerlifter, she utilized the Rate of Perceived Exertion (RPE) scale, a tool initially developed to gauge perceived effort during workouts on a 1-10 scale. For illustration:
– **0 = No effort (complete rest)**
– **3 = Light effort**
– **7 = Intense effort**
– **10 = Maximal effort**

This scale offered essential boundaries: it permitted lifters to modify their effort levels based on how they felt at that time, rather than adhering to strict programming. The RPE principle recognizes that individual experience is unique and subjective—not every exercise or set will have the same intensity.

For Dr. Fundaro, the blend of **structure** and **adaptability** led to improved performance in the gym, as well as reduced recovery anxiety. She began to contemplate: Could this same principle apply to nutrition?

The affirmative response was crystal clear. Thus, the **RPE-Eating Scale** came into existence.

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### **What Does RPE-Eating Entail?**

RPE-Eating innovates typical dietary frameworks by evaluating internal signals—such as hunger, fullness, and satisfaction—on a fluid 1-10 scale.

Here’s a potential breakdown of the RPE-Eating scale:
– **1-3: Insufficient fuel** (You might feel hungry, drained, or faint.)
– **4-7: Sufficient fuel** (You feel neutrally at ease—not too hungry or overly full.)
– **8-10: Surplus fuel** (You feel stuffed, sluggish, or regretful about consumption.)

The fundamental concept? Rely on internal feedback instead of external data (like macro or calorie counts) to inform your eating choices.

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### **How to Implement RPE-Eating**

If this method intrigues you, here’s how you can begin to experiment with it:

#### **Step 1: Clarify your objectives**
In contrast to macro tracking, RPE-Eating does not primarily emphasize managing your physique. Instead, it prioritizes **nourishment, flexibility, and self-reliance**. Identify your “why”: Are you aiming for autonomy around food? Assurance in making pleasurable choices? Understanding what hunger feels like? Defining your intention will provide focus for your practice.

#### **Step 2: Reengage with your hunger signals**
Start by observing your physical feelings before, during, and after a meal:
– Prior to eating, inquire, “How hungry am I?” Use the 1