How Holistic Health, Food as Medicine, and Overcoming Perfectionism Promote Real Healing

I’d like to begin by outlining the foundation of my practice: a functional approach that uses food and lifestyle as medicine. My mission is to empower individuals to move through stagnation and toward vitality, clarity, and an improved quality of life.

But there’s another, less talked-about pillar of my philosophy: recognizing the deep impact of perfectionism on health.

The Hidden Costs of Perfectionism:

• Food restriction and all-or-nothing eating patterns

• Debilitating self-doubt and lack of confidence

• Hesitation to express oneself

• Unreachable expectations, followed by shame spirals, numbing out, hiding, and anxiety

• Black-and-white thinking, where experiences are seen as perfect or worthless

These behaviors and thought patterns create cycles of restriction, overwhelm, bingeing, and paralysis—making it difficult to make sustainable, positive changes.

A Personal Note:

I know perfectionism intimately. For years, I carried the weight of perceived expectations to "do it all right"—to eat clean, live well, and never falter. When I did, the shame was crushing.

Perfectionism for me has shown up as isolation, over-performing, numbing, over-exercising, and a fear of being seen. It’s something I actively work through, both personally and professionally.

It is distracting, self-sabotaging, and painful, and I am consistently working through it in my personal and professional journey. 

Understanding Perfectionism

Perfectionism is a complex, multidimensional personality trait involving:

• Self-oriented perfectionism: Setting unrelenting standards for oneself

• Other-oriented perfectionism: Holding high expectations for others

• Socially prescribed perfectionism: Feeling that others expect perfection from you

This trait is closely linked with depression, eating disorders, anxiety, burnout, procrastination, and decreased well-being.

Another Mental Trap: Black and White Thinking

An important companion to perfectionism is black and white thinking — a cognitive distortion that rigidly categorizes experiences as all good or all bad, with no middle ground. This thinking fuels anxiety, depression, and resistance to change.

In the clinic, it’s common to see patients overwhelmed by nutritional changes, giving up after one slip, or feeling stuck because they can’t see a small step forward.

Shifting Toward Balance

As a nutritionist and health coach, my main goal is to guide patients out of perfectionistic patterns and into balance, self-love, and resilience. Recognizing these behaviors is the first step toward meaningful change. 

Here are a few ways we can ignite change: 

• Set clear intentions. Instead of vague goals, focus on specific, manageable actions. For example, at a cookout, set the intention to drink 16 ounces of water. Once you have clarity, you can move forward with aligned action. 

• Practice self-compassion. Name and acknowledge perfectionistic thoughts without judgment.

• Break change into small steps. Avoid all-or-nothing approaches.

• Prioritize rest. Fatigue worsens negative thinking patterns.

The Nutrition-Mindset Connection 

Nutrition fuels the mind and body. You can fuel to create harmony and balance, or you can fuel inflammation. Inflammation is a normal immune response that occurs when the body recognizes and addresses harm, initiating its healing process. Inflammation can originate from various sources, including food, allergies, sensitivities, pesticides, and a lack of nutrition.

When the immune system detects an infection or injury, immune cells release pro-inflammatory cytokines like Interleukin-1 (IL-1), Interleukin-6 (IL-6), and Tumor Necrosis Factor-alpha (TNF-α). These cytokines communicate directly with the brain, signaling that the body is under attack.

The brain responds by orchestrating behavioral changes to conserve energy and promote healing. These sickness behaviors are adaptive responses that help the body focus resources on recovery. Sickness behavior can include: 

• Loss of appetite

• Social withdrawal

• Disrupted sleep

• Poor concentration

• Anxiety and irritability

Understanding sickness behavior helps explain why physical inflammation affects not only our body but also our emotions and thoughts. Supporting a balanced immune response with nutrition, rest, and lifestyle empowers both physical healing and mental well-being.

Real Healing Isn’t Perfect—It’s Personal

Overcoming perfectionism and black-and-white thinking is essential for unlocking true healing and vibrant wellness. By letting go of unrealistic expectations and embracing life’s complexities—the small steps, the imperfections, the progress—we create space for transformation.

By combining compassionate self-care, mindful nutrition, and a holistic approach to health, we can soothe inflammation, quiet self-criticism, and move toward sustained energy, clarity, and joy. This balanced path allows us to meet life’s challenges with resilience and grace because we’ve embraced healing on all levels.

Written by: Kristen Carlson, LDN, CNS. MS, NBC-HWC