What is Food Noise?

In this week's episode, we’re diving into the topic of food noise—a common issue many of us face, but often don't recognise. Dr Mary and Dr Lucy unpack what food noise is, how it affects our hunger and cravings, and most importantly, how we can start to manage it. From understanding the role of hormones to discussing the impact of processed foods, they share strategies to help regain control over our relationship with food. Plus, stay tuned for insights on upcoming resources to support you in your journey.

🥁 Food Noise Defined:

Food noise refers to intrusive thoughts about food, like constantly thinking about what you’ll eat, feeling hungry all the time, or focusing on food even when you're not physically hungry.

It can vary in intensity for different people, with some experiencing mild or moderate food noise and others having more intense food-related thoughts.

🥁 Influences on Food Noise:

Food noise is complex and influenced by brain chemistry, hormones, psychological factors, genetics, and environmental triggers.

Hormones like ghrelin (hunger hormone) and leptin (satiety hormone) play a role in hunger signals, and how well they function can affect food noise.

🥁Hunger vs. Food Noise:

It's important to differentiate between actual physical hunger (governed by hormones) and food noise or cravings (psychological triggers).

Real, whole foods (with balanced protein and fat) help regulate hunger and reduce food noise.

🥁 Impact of Processed Foods:

Processed foods, especially high-carb ones, can hijack your hunger and reward systems, leading to more cravings and food noise.

Reducing processed foods helps control both physical hunger and psychological cravings.

🥁 Approach to Hunger:

Focus on reducing insulin by cutting back on carbohydrates (especially processed ones) while maintaining adequate protein and fats.

Lifestyle factors like sleep, stress management, and exercise also help regulate hunger hormones and reduce food noise.

🥁 The Restriction Debate:

Restricting foods can help reduce cravings for processed foods, but some argue it might increase food noise. However, there is no conclusive evidence that restriction causes more food noise.

Instead of just "white-knuckling" through cravings, using psychological tools and strategies can reframe your thoughts around food.

🥁 Food Noise and Injectable Medications:

Hormonal interventions like GLP-1 receptor agonists (e.g., Ozempic, Wegovy) are showing promise in reducing food noise by impacting dopamine and hunger signals.

While these medications can help, they are not the only solution, and should be considered as part of a broader, holistic approach to managing food noise.

🥁 Holistic Approach:

There’s no one-size-fits-all approach to managing food noise. It’s a combination of hormonal regulation, psychological tools, and dietary changes.

Real Life Medicine focuses on providing multiple tools and strategies, without judgment or shame, to help individuals regain control over their hunger and cravings.

🥁 Upcoming Masterclass and Clinic:

Dr Mary and Dr Lucy are launching a masterclass on overcoming sugar (and carb) cravings, which will provide more insights into food noise and how to manage it. Register to join here: www.rlmedicine.com/cravings

A new telehealth clinic is also opening, offering holistic support, including both lifestyle medicine and medication management where necessary. check it out here: www.rlmedicine.com/clinic