Ep 30: Stop the Food Chatter: 3 Simple Steps to Silence Your Cravings

Show Notes

Are you struggling with constant food thoughts and emotional eating? Do you find yourself thinking about food from the moment you wake up until you fall asleep? In this episode, I'm sharing the exact three-step framework I taught hundreds of women in my recent "Fix the Food Noise" challenge.

If you've been battling food cravings, stress eating, or binge eating urges, this episode is your roadmap to food freedom. I'll walk you through practical mindset strategies for weight loss that you can implement immediately.

These simple emotional eating solutions have helped women break free from the constant mental chatter about food and finally experience what it feels like to have control over their eating habits. Whether you're dealing with nighttime snacking, mindless eating, or sugar cravings, these three steps will help you rewire your relationship with food.

What You'll Learn

✓ Why constant food thoughts aren't about willpower – Learn the real reason your brain keeps pulling you toward food and how to break the cycle of emotional hunger

✓ The difference between physical hunger vs emotional hunger – Understand how to identify true hunger signals versus stress eating triggers so you can make better food choices

✓ The 60-second Pause Protocol – A simple pattern interrupt technique that stops automatic hand-to-mouth eating and gives you back control over your food decisions

✓ How emotional granularity reduces cravings – Discover why naming your emotions (bored, stressed, lonely, tired) actually tames them and reduces the urge to eat

✓ The 5-Minute Redirect strategy – the rescue plan for breaking the food trance when emotional eating urges strike, including body shaking, grounding techniques, and distraction methods

✓ Why low-carb eating stabilizes blood sugar – Understand how balancing your blood sugar makes it dramatically easier to overcome food addiction and reduce hunger

✓ The Post-It Note trick – A brain retraining method that interrupts mindless snacking and helps you build awareness before eating

✓ How to rewire your brain's response to uncomfortable emotions – Learn why your subconscious uses food to cope and how to teach it healthier alternatives for emotional regulation

Key Moments

Understanding Food Noise

• The constant voice in your head about food isn't about lack of willpower—your brain has been wired to use food as the solution to every uncomfortable feeling
• You can rewire this pattern with three simple steps that take just minutes

The Foundation: Low-Carb Eating for Blood Sugar Balance

• Balanced blood sugars eliminate the blood sugar roller coaster that drives constant hunger
• Low-carb eating is the physical solution; mindset strategies are the mental solution

Step 1: Awareness - Becoming a Detective, Not a Judge

• Physical hunger comes on gradually with stomach sensations; emotional hunger strikes suddenly and craves specific comfort foods
• Most snacking is driven by emotional hunger and habit, not true physical hunger

Step 2: The Pause Protocol - Your 60-Second Circuit Breaker

• Stop, close your eyes, and take two deep breaths before eating anything
• Name your emotion specifically (bored, stressed, lonely, tired)—emotional granularity helps your subconscious feel heard and tames the emotion
• Use Post-It notes with "PAUSE" on your fridge and cupboards as visual reminders

Step 3: The Redirect - Breaking the Food Trance

• If it's emotional hunger, use the 5-Minute Redirect: shake your body, orientate yourself with the 3-3-3-3 technique (look at 3 things, touch 3 things, smell 3 things, listen for 3 sounds)
• Do any 5-minute activity to redirect away from food thoughts—keep a list of activities ready to go

Why This Works

• You're teaching your brain there are other ways to process emotions besides eating
• Every time you successfully redirect, you strengthen your ability to do it next time

The ONE Action You Can Do to Start Now

Get three Post-It notes and write the word "PAUSE" on them.

Place them strategically:

• One on your fridge
• One on your cupboard
• One on the pantry or snack box where you typically grab food

This simple visual reminder will start retraining your brain to pause before eating. When you see that note, take your two breaths, notice what you feel, and remember you always have a choice.

Once you start pausing, everything else becomes possible—the orientation, the redirect, all of it. But if you don't pause, you're still on autopilot.

Food noise does not have to control you anymore. You've got the tools. Now it's time to start using them.

Resources & Links

CLICK HERE to find out more about the 5-day Fix Food Noise Programme.

This is your roadmap from constant food obsession to food freedom. With daily guided videos, an actionable workbook, and 50+ redirect strategies, you'll learn exactly how to pause, identify emotional hunger, and rewire your brain's response to uncomfortable feelings - so you can finally stop using food as your go-to coping mechanism.