Understanding Your Ideal Weight: Dr. Mareike Awe on Intuitive Eating, Inner Balance, and a Relaxed Approach to Your Body

“Comfort weight” instead of “ideal weight”—what does that mean in the context of longevity?

1. In the podcast, you describe comfort weight as a state that goes far beyond the numbers on the scale. How would you explain how an inner balance—between nutrition, emotions, and body awareness—can support one’s well-being in the long term?

Dr. Mareike Awe: For me, the “feel-good weight” isn’t a number on the scale, but a state of being within the body. A state in which eating becomes simple again, the body responds reliably, and you feel internally stable. When we reconnect nutrition, emotions, and body awareness, we create a foundation that lasts: We eat more according to our true needs rather than rules, we sense sooner what is good for us, and we break free from the constant cycle of “judging” and “correcting.”

This inner balance supports well-being on multiple levels: more peace of mind, more energy in daily life, a more natural sense of enjoyment, and a body awareness shaped not by control but by trust. And for me, this trust is a key lever for a life that doesn’t feel like a constant drive for perfection, but rather one of stability and vitality.

“For me, the ‘feel-good weight’ isn’t a number on the scale, but a state of being in the body. A state in which eating becomes simple again, the body responds reliably, and you feel internally stable. […] And for me, this trust is a key lever for a life that doesn’t feel like a constant drive for perfection, but rather one of stability and vitality.”

Side Facts: Feel-Good Weight

For a long time, people tried to determine which body weight was the “right” one—and thus desirable—using universal formulas. Among the most common metrics are the Broca Index and the Body Mass Index (BMI), which take into account height, gender, and, to some extent, age. Comfort weight, on the other hand, does not focus on universal standards, but on individual assessment—namely, the weight at which a person feels healthy, fit, and satisfied.

Why diets fail—and what that means for healthy aging

2. You say that around 90% of all diets fail. In your experience, which behavioral or cognitive mechanisms are decisive for this—and what role does consciously breaking free from these patterns play in our long-term vitality?

Dr. Mareike Awe: Many diets fail not because people lack “enough discipline,” but because the system behind them works against basic needs. Typical mechanisms include: strict prohibitions, constant black-and-white thinking (“good” vs. “bad”), a sense of deprivation, and the expectation that the body will permanently submit to a plan. This often leads to a state of internal stress that emotionally charges eating—and then “I eat” quickly becomes “I’m fighting.” Breaking free from these patterns is crucial for long-term vitality because it brings us back to sustainable behavior: eating becomes manageable again, the body is allowed to stabilize, and we make decisions not out of fear, but out of clarity. This is the foundation for healthy eating routines that work for years—not just for two weeks.

“Many diets fail not because people lack ‘enough discipline,’ but because the system behind them works against basic needs. […] This often leads to a state of internal stress that emotionally charges eating—and then ‘I eat’ quickly becomes ‘I fight.’”

Intuitive eating as a longevity strategy?

3. What findings show that a mindful approach to hunger and satiety signals can contribute to more stable eating habits in the long term—and how can this help people make decisions that take their natural bodily functions into account?

Dr. Mareike Awe: A mindful approach to hunger and satiety signals can help people develop a stable inner sense of orientation again. When we learn to distinguish genuine hunger from eating out of habit, stress, or “mental cravings,” decision-making becomes easier: We eat more appropriately, stop eating more naturally, and experience less extreme swinging between control and loss of control. ⁠ Intuitive eating is not a “do-whatever-you-want” concept, but rather a skill that needs to be developed: I take my body seriously, observe cause-and-effect mechanisms rather than adhering to rigid rules, and gradually develop behaviors that align with my needs and daily life. This allows us to take natural bodily functions into account more fully—and in my view, this is a very modern, sustainable approach for the long term.

Stress, Emotions & Eating – The Underestimated Connection

4. Many people experience periods of stress during which eating takes on an emotional function. Which of your observations show how consciously managing emotions and stress strategies can positively impact eating behavior and overall well-being?

Dr. Mareike Awe: Many people use food as a quick coping mechanism: it calms, distracts, and provides short-term comfort or reward. That’s human nature. The key is simply that eating doesn’t remain the only coping strategy. In my work, I see time and again: When people learn to recognize their feelings earlier and develop alternative strategies—such as for stress reduction—eating habits often change quite automatically. ⁠ Conscious coping means, for example: pausing, identifying what is truly needed at that moment (a break, connection, movement, clear boundaries), and showing the body once again: “I don’t have to solve this with food.” This not only creates more peace around eating but often also a more stable overall sense of well-being, because daily life is less driven by internal pressure.

Side Facts: Emotional Eating

Eating is a basic need and primarily serves to provide essential nutrients. But the cultural, social, and above all emotional components of eating are also important to us humans! Emotions like heartbreak or stress can lead us to either eat nothing at all—or much more, and above all, completely different foods than we actually need. If such disrupted eating patterns become habitual, this can place a strain on both the body and the mind.

Interpreting body signals correctly—a skill we’ve forgotten?

5. In the podcast, you discuss how important it is to reconnect with hunger and satiety signals. What role does this ability play in a world full of stimuli, and how can it help us make decisions that support our natural vitality?

Dr. Mareike Awe: We live in a world where stimuli and rules are louder than our bodies: Our daily lives are shaped by the constant availability of food, social media, a fast-paced rhythm, and pressure to perform—and at the same time, we receive a flood of dietary advice that controls us from the outside. As a result, many of us lose the ability to perceive the subtle signals: mild hunger, pleasant satiety, genuine needs. This ability is a key skill today because it makes us more independent.

Those who reconnect with what their own bodies truly need make decisions that are more natural: more appropriate portion sizes, more genuine recovery, less eating “against” the body. And this supports a vitality that doesn’t stem from perfection, but from good self-care

Side Facts: Hunger and satiety signals

Hunger and satiety regulate food intake. Contrary to what one might think, this feeling of “I’m full now” does not originate directly in the stomach, but in the brain—specifically in the hypothalamus. Here, a multitude of signals converge, sent by the mechanoreceptors in the stomach wall and the chemoreceptors in the intestines and liver. These signals are communicated through the release of various hormones such as leptin, ghrelin, GLP-1, and insulin. This regulatory mechanism can be influenced by both diseases and psychological factors.

The Role of Micronutrients – But Put into the Right Context

6. Many people are interested in micronutrients. How can a needs-based supply be structured to support normal bodily functions within the scope of their known approved effects—and what role does the individual’s situation play in this?

Dr. Mareike Awe: Micronutrients are a fascinating topic—and at the same time, it’s important to view them within the bigger picture. For me, a needs-based approach always starts with the basics: a varied, nutrient-dense diet, regular meals, good routines, and an understanding of one’s own life situation. After all, nutritional needs are highly individual: lifestyle, dietary patterns, sun exposure, stress levels, and many other factors play a role. ⁠ When discussing micronutrients, one should not raise unrealistic expectations: They can—within the scope of their proven mechanisms of action—contribute to normal bodily functions, such as the normal functioning of energy metabolism, the immune system, or the nervous system, depending on the nutrient. Here, too, the right selection and dosage are crucial: it’s not “more is better,” but “the right amount is better.” This requires an understanding of one’s own situation and a focus on the basics, rather than viewing micronutrients as a shortcut to greater well-being and health.

From diet-focused thinking to health-focused thinking – how can we make this mental shift?

7. Your work focuses heavily on beliefs and inner dialogue. What mental strategies have proven effective in helping people move from short-term “weight management” to long-term self-care that can also positively influence their overall health?

Dr. Mareike Awe: The most important shift is away from “I must control my body” toward “I can guide my body.” Three strategies have proven particularly effective:

1. Impact over rules: Don’t ask “Can I do this?” but rather “How will I feel afterward?”—physically and emotionally.
2. Changing your inner dialogue: Many people live with an inner voice whose tone creates pressure. When we learn to speak to ourselves in a friendly and clear way, better decisions emerge—not through coercion, but through self-respect.
3. Small, steady steps: Instead of changing everything at once, we build practical daily routines step by step that prove effective in real life. This transforms short-term weight management into a long-term form of self-care—and it is precisely this continuity that brings people greater energy and inner balance over the years.

Looking to the Future: What Does “Comfort Weight” Mean for the Longevity Debate?

8. The longevity movement is often associated with lab values, routines, and optimization. What do you believe: What role does inner attitude—that is, topics like self-acceptance, peace with food, and intuitive body signals—play in healthy aging in a world full of trends and pressure to be perfect?

Dr. Mareike Awe: I believe the future of longevity lies not only in routines and metrics, but in one’s inner attitude. Because optimization without inner security leads to pressure for many—and pressure is rarely a good companion for long-term behavioral changes toward greater well-being and health. ⁠ For me, the “feel-good weight” represents three things that are often underestimated in the debate: self-acceptance, peace with food, and body signals as a compass. Those who find inner calm make more stable decisions. Those who don’t constantly judge themselves find it easier to stick with it. And those who reconnect with what their body needs live healthier lives without having to constantly “pull themselves together.” In my view, longevity should be more than just a project—namely, a way of life that feels good and is therefore sustainable in the long term.

“In my view, longevity should be more than just a project—namely, a way of life that feels good and is therefore sustainable in the long term.”