Food Cravings and How to Manage Them
In this episode of LEAN IN: Change Your Size, Change Your Life, we explore the science behind food cravings, distinguishing them from general hunger and delving into the physiological, psychological, and environmental triggers. We discuss the two most common cravings—sweets and salty snacks—explaining how our evolutionary preference for energy-dense sweet foods and the essential role of salt in fluid balance drive these cravings. Learn about the impact of hormones like ghrelin, which increases appetite; leptin, which promotes satiety; insulin, which regulates blood sugar and influences sugar cravings; and cortisol, the stress hormone that can increase cravings and promote visceral fat storage. Interestingly there is gender bias with weight and with cravings with women having more difficulty resisting cravings which is likely related to hormones. Women are also twice as likely than men to die from a weight-related disease.
We also share practical strategies to manage cravings, including mindful eating (being present while eating), following a protein-rich diet with whole foods high in fiber, and regular meal times to avoid your hunger level getting to 10/10. Discover the role of GLP-1 medications in regulating appetite and reducing cravings, particularly for those managing type 2 diabetes and obesity. By understanding the science behind cravings and employing these strategies, you can better manage your eating habits and improve overall health and well-being. Tune in to gain a deeper understanding of your cravings and how to effectively manage them.
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