Cutting Down Cravings
If you’re a snack-ie and you know it
Cravings, sigh. We all have them from time to time.
I am finding as my life is feeling busier, and I am cutting back on sleep to fit everything in, that I am craving more things to make up for the lack of sleep.
Cravings are the body’s and brain’s way of signaling imbalance or desire for comfort. These cravings arise from a mix of biological, psychological, and environmental factors — not just “lack of willpower.”
Brain Chemistry & Reward Pathways
Dopamine & serotonin are major players. When you eat highly palatable foods (sweet, salty, or fatty), your brain releases dopamine — reinforcing pleasure and reward.
Over time, your brain learns that these foods relieve stress or bring comfort, which strengthens the craving loop.
Low serotonin (from lack of sleep, low protein intake, or stress) can trigger sugar or carb cravings because carbs temporarily raise serotonin.
Blood Sugar Imbalances
When you eat too many refined carbs or go long stretches without eating, your blood sugar drops, leading to fatigue and cravings for quick energy (usually sugar or caffeine).
Skipping protein or fiber in meals also leads to this rollercoaster.
Stable blood sugar = fewer cravings. That means protein + fat + fiber at each meal.
Stress, Emotions, and Cortisol
Stress raises cortisol, which increases appetite and cravings — particularly for sugar, salt, and fat.
Emotional eating often comes from using food to self-soothe,distract, or ground yourself.
Over time, your body starts to associate comfort with certain foods (like chips or chocolate).
Sleep Deprivation
Even one night of poor sleep increases ghrelin (the hunger hormone) and lowers leptin (the satiety hormone).
You’ll crave high-calorie foods the next day — your body’s way of seeking fast energy.
Gut Microbiome Influence
Gut bacteria can influence cravings by sending chemical signals through the gut-brain axis.
Some bacteria “prefer” sugar or processed foods, so they encourage you to eat what helps them thrive.
Eating more fiber, fermented foods, and diverse whole foods shifts the microbiome and reduces these signals over time.
Nutrient Deficiencies
Sometimes cravings are your body’s way of asking for something specific:
Namely vitamins and minerals you aren’t getting in your diet.
Often people eat when they are dehydrated NOT hungry.
Hormonal Changes
Estrogen and progesterone shifts (especially premenstrual or perimenopausal) alter serotonin and blood sugar balance, leading to stronger cravings for carbs and sweets.
So knowing this happens gives you some power over your choices:
Opt for stable blood sugar, calm nervous system, nourished gut, and mindful habits. These are the foundation for cutting cravings long‑term.
Next week I will give you some easy tools for getting started on ending your “ snack attacks.”
**Schedule a one-hour deep dive. This is where you can bring all your personal questions!
Find the calendar link HERE
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
For more info on packages and classes visit Angie’s Real Food and discover your path to wellness.
Call or text me at (619) 807-1387 or send an email to hello@angiesrealfood.com to ask a question.
Use the link below to schedule a 20 minute chat to discuss your goals and learn how partnering with me will help you achieve them.
