Today, I want to briefly discuss how GLP-1s work and then dive deep into “food noise” and strategies for combating cravings naturally.
Think of food noise as the chatter in your mind (and body) that says, “I want this cookie,” “Maybe another handful of chips,” or “Am I really hungry… or just bored?”
All the mixed signals and cravings distract you from real hunger and simple, nourishing choices. Lowering food noise means fewer distractions, more control, and a more straightforward path to your goals.
I’m neither for nor against folks using GLP-1s – I’m pretty consistent in respecting that people should do whatever they feel is right for them.
Since these meds are probably here to stay, it’s worth exploring how they work.
GLPs work by slowing digestion in the gut, amplifying satiety cues, dampening hunger-stimulating neuropeptides, blunting reward-driven cravings, and stabilizing blood sugar. This is how agonists collectively quiet the noise.
Thus, it is easier to adhere to a lower-calorie diet without feeling “driven” by hunger or cravings.
Now, let’s discuss more broadly what creates food noise and then explore some strategies to help curb those cravings.
Eating simple carbohydrates causes blood sugar to spike rapidly, prompting your pancreas to release a surge of insulin that often drives levels below normal and triggers renewed hunger.
At the same time, sugary foods flood the brain’s reward centers with dopamine, and over time, you need more and more sweetness to feel the same pleasure.
High-glycemic meals also disrupt hormones: they blunt leptin’s “I’m full” signal and boost ghrelin’s “I’m hungry” message, leaving you less satisfied and more driven to eat again.
Meanwhile, repeated exposure shifts your taste buds so that modestly sweet or complex foods seem bland, reinforcing habits and cues that favor sugar.
Finally, sugar-loving gut bacteria multiply and communicate with the brain via the vagus nerve, intensifying cravings for the simple carbs they feed on. Together, these effects create a self-perpetuating cycle of sugar desire and consumption.
So, what can folks looking to change their body composition do to naturally reduce food noise and eat enough nutrient-dense foods?
25 g of Fiber a Day: The Appetite Whisperer
- How it works: Fiber bulks up in your gut, so you feel full on fewer calories.
- Why it lowers food noise: When your stomach has that gentle “I’m satisfied” stretch, you’re less likely to hear phantom snack alarms at 3 pm or 9 pm.
- Execution:
- Add a cup of berries or an apple (4–5 g fiber) to breakfast.
- Swap white bread for whole-grain or sprouted bread (2–3 g per slice).
- Snack on raw veggies with hummus (3–4 g per cup of carrots).
Over a week, these swaps stack up, smoothing out hunger and dialing down the urge to grab whatever’s handy.
Drink Half Your Bodyweight (oz) of Water: The Hydration Hack
- How it works: Water fills you up, helps digestion, and keeps energy steady.
- Why it lowers food noise: We often mistake mild dehydration for hunger. By sipping consistently, you’ll notice fewer “am I hungry?” moments that are really “I’m thirsty.”
- Execution:
- If you weigh 160 lb, aim for about 80 fl oz (about ten 8-oz glasses) per day.
- Carry a reusable bottle and set mini-goals (finish one bottle by lunchtime).
- Flavor water with a splash of lemon or cucumber slices to keep it interesting.
Staying topped off clears the static so you can better distinguish real hunger from random cravings.
0.75 g Protein per Pound: The Muscle Protector
- How it works: Protein fuels muscle repair and growth. More muscle means a higher resting metabolism, so you burn more calories even at rest.
- Why it lowers food noise: Protein is highly satiating, so your body feels genuinely content, reducing the mental “should I eat more?” loop.
- Execution:
- For a 160 lb person, that’s about 120 g of protein daily.
- Include a palm-sized portion of lean meat, fish, eggs, or plant protein (tofu, beans) at each meal
- Consider a protein-rich snack like Greek yogurt, a small handful of nuts, or a protein shake.
- When your muscles are well-fed, you won’t be haunted by the “gotta eat more” voice. At least in theory, you’ll preserve hard-earned lean tissue as you trim fat.
Putting It All Together
By stacking these habits, you quiet the food noise that leads to mindless snacking, overeating, and stalled progress.
Your body learns to trust real hunger cues, your energy stays steady, and your workouts become more effective because you’re properly fueled and hydrated. Over weeks and months, you’ll see body-fat drop, muscle tone improve, and, most of all, feel in control rather than at the mercy of cravings.
Your next step: Choose one habit to start this week. For example, you could track your water intake or add a high-fiber snack. Once that habit feels easy, layer in the next.
Again, I’m not saying nailing these habits is easy, but if you can, it’ll be a game changer in shutting down food noise and helping you look and feel great.
Remember: small, consistent changes lead to BIG WINS.
Courage.
Greg
PS- If you’re curious to experience how The FIT Lab has helped folks just like you look good and feel great for over 12 years, email me at: greg@thefitlabhoboken.com and I’ll get you set up with complimentary Strategy Session right away.