Why We Eat When We're Not Hungry, and How to Stop | Dr. Jud Brewer, Being Well
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- Опубликовано: 2 июн 2024
- There are as many ways to have a difficult relationship with food as there are ways to eat. It’s hard to get conversations about these challenges right, but today we’re taking the plunge and exploring the habit of eating when we’re not hungry with psychiatrist Dr. Jud Brewer.
Dr. Rick, Dr. Jud, and I start by discussing our often flawed approach to conversations about eating patterns, shame spirals, and the many problems with diets. We then move the conversation from what we eat to how we eat, applying Dr. Jud’s work on habits and craving to the challenge of emotional eating. Specific topics include the neuroscience behind how our hunger cues and emotional cues get mixed up, common habit loops related to food, reward value and the importance of creating a prediction error, the nature of craving as wanting without liking, mindfulness-based tools, and how we can create a bigger, better offer for our brains.
About our Guest: Dr. Jud Brewer is a psychiatrist, the director of research and innovation at Brown University’s Mindfulness Center, a professor in Behavioral and Social Sciences at the School of Public Health and Psychiatry at the School of Medicine at Brown University, and a research affiliate at MIT. He’s also the bestselling author of a number of books, including The Craving Mind, Unwinding Anxiety, and his most recent book.
Disclaimer: If you struggle with a serious restrictive eating disorder like anorexia or bulimia nervosa, the material in this conversation will not support your needs. Please consider working with your doctor or mental health clinician, or using the free resources at www.nationaleatingdisorders.org. If you need immediate help, call the ANAD hotline at 1-888-375-7767.
Key Topics:
0:00 Introduction and disclaimer
2:25 The surprising finding from Jud’s smoking cessation program
6:00 What Jud’s new book is not about, and information vs. behavior
11:10 The mental health impact of dieting, and the problem with willpower
18:15 Hedonic hunger, and food-mood wiring
24:40 Bringing awareness to how we eat, and our cultural conditioning
31:30 Developing freedom of choice, and the MBSR raisin exercise
36:05 A walkthrough of mindful eating
44:40 When you don't want to let go of a behavior, and finding the bigger better offer
53:15 Kindness, curiosity, and other tools for improving interoception
57:25 Ways to find the bigger better offer
1:08:35 Caring for our future self
1:12:35 Recap
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Who Am I: I'm Forrest, the co-author of Resilient (amzn.to/3iXLerD) and host of the Being Well Podcast (apple.co/38ufGG0). I'm making videos focused on simplifying psychology, mental health, and personal growth.
I'm not a clinician, and what I say on this channel should not be taken as medical advice.
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When I feel a craving, I ask myself what I need. Often it is rest, water or a walk outside. 🥰
Hmm.... I want to try those options out next time when I feel craves😊
I would love someone to share the step by step process of what's being shared here 🙏 My AFHD brain can't quite get to the clarity needed to action this
As a middle-aged woman with two children, a big house and very demanding job I found this conversation very relevant to the needs of people like me who were determined to have it all at any cost. Well, that cost for me has been ignoring my own needs because I simply don't have the energy. Instead, I eat to deal with my unmet needs. I specifically liked the question at the end about how a parent can find the motivation/energy to do anything for their children but not for themselves. I would love to hear more about that topic. Thanks for giving me something to think about and maybe find a better way thorough.
It would have been good to hear a response to eating when lonely because sometimes a bowl of blueberries just isn't going to do it. For example, if one is a fearful avoidant and feels unable to reach out, carbohydrates are more likely to be your drug of choice because it increases the amount of serotonin in your brain, as it has a calming effect (even though it doesn't solve the problem), something that blueberries can't offer. Also, potato chips contain MSG which excites your brain and makes you want to eat more chips so I don't know if blueberries are going cut the mustard as it doesn't offer the hit that we are looking for.
Dr. Brewer seems like such a great human being.
He is. His EatRightNow app is wonderful. They do live sessions every week and Jud is there :)
I started over eating due to bullying and sexual assault. Then bingeing came in later on due to mental illness.
I've known for a while that I find pleasure and comfort in food due to lack of emotional connection and relationships. As well as, motivation and will power do little to nothing to change any of this.
Yet, I can't force or even drastically change the fact I don't have the kind of connection and relationships my heart and soul need.
I don't want to keep turning inward, but everything I've researched, been told about, and tried has led to a dead end.
For a lot of people this is the real issue and it can't be resolved alone(or just in a healthcare setting).
I support fully what you say. Ivknow the sick profit industrie doesn t adress the real cause as you have just discovered from years of understanding and personal experience. Our emotional needs are not fulfilled and whatever is soothing our pain in my case, sugar and wheat and sexual self soothing. But then shame and guilt comes in.
Another great episode!!! Thank you. The question towards the end about caring for our future self and how difficult that is in general really intrigued me, so I’ve done some research and just come across the work by psychologist Hal Hershfield at UCLA who did some studies back in 2007 and discovered that the part of the brain that gets activated when we think of us, our “self”, doesn’t get activated when we think of our self in the future, in that case a different part of the brain is involved which is the same brain area activated when we think of a person we don’t know. I’m simplifying here however this has some implication on how we treat ourself in the present vs the future. Hal Hershfield was interviewed on the TED Radio Hour that aired on Dec 29, 2023.
I ask myself, do I need a snack or do I need a hug❤
❤❤❤ So on it, right now. I find my greatest challenge after 5 pm after I've already eaten all my calories for the day. I'm becoming aware of the link to loneliness and emotional anxiety or lack of loving relationships. I am confident that the information in this conversation is going to be sooooo helpful on my journey. THANK YOU!
Until this year I almost never saw a connection between my eating and a desire. I can’t recall ever questioning why I’m eating, always believing I was hungry, or “earned” a reward. I never interrupted that desire for a snack and thought “why do I want this?” Or “How will I benefit from having this?” Or any of the actual deeper questions that were discussed here.
Becoming more aware of mindfulness and the driving forces behind particular desires, as well as better practice of interoception was like a light which had been flipped. In the past month I’ve been able to stop and look at these cravings and desires in the moment and make much better and healthier decision.
Thanks a lot for taking up this discussion. It further reinforced and shed light on what I’ve been experiencing.
Very useful to me, because I was coping with extremely traumatic events with the comfort of food.... 🙆
The last couple of years I've learned first hand that my body will crave sugar or salt to get me back into it; back to my senses.
When I'm in the throes of reliving trauma and getting confused, or when I'm simply in distress from asthma, food keeps me in the moment until I can come back to myself or get the help I need.
It works.
As long as I come back to Self and have people to work through the events with, the food doesn't become blended with me. It's simply a temporary measure when overwhelm or out of control needs help.
The "will" we have been given is simply a tool to get us from point A to point B. It's a temporary measure when a burst of energy is required. Compare it to pain medication and antidepressants. Even placebo. It's like a bridge when things are iffy.
But, use that will in alignment with virtuous orientation while letting go of the actual outcome and suddenly will power morphs into a new reality.
The alignment or partnership is much more powerful than an independent push and becomes the new Way.
Super thanks ❤
This reminds me of Alan Carr' method.
Also for people who want to work with IFS internal famiily system I can recomend a great book I was able to calm down my overeating habit.
Its written by Amy Yandel Grabowski with the titel An Internal Family Systems Guide to Recovery From Eating Disorders. ❤
That book was really helpful for me too
Thanks so so much! One of the best pieces on this sensitive topic ❤
Really got me reflecting, even though I started watching while partially mindlessly snacking 🥲
Brilliant video. Relates to just about everything, not nesessarily food. Procrastination, overthinking, avoidance, fear, guilt etc.
Have I said lately how much I love you guys and your respective styles of communication? The guests are great but my appreciation is more about how you interact and the tempo used.
🥰😘🤗🤗🤗
Hi Gentleman, your conversations with guests are very much appreciated. Thank you for bringing these perspectives to a wide audience.
So how do people who have ADHD find this 'enoughness' when we struggle with poor interception and our brains use food to try to compensate for Dopamine dysfunction? I'm a binge eater with ADHD. This conversation makes sense in theory but I can't trust my brain to react in the typical way or my body to signal correctly.
Very helpful and interesting. Kindness is truly the important aspect. I’m very grateful for your generosity in providing this important information to the public in this way.
Very interested in this. I binge eat because of my mental health issues and get no help from professionals because where I live if it’s not heavier (no pun intended 😅) stuff it’s treated as if it can’t be an addiction, so when I try to talk about eating to regulate my emotions basically no one cares and thinks that’s just on me. But then when you go look for resources online it’s very hard to find things that aren’t focused on weight and looks etc which is very triggering too. I’m only at the intro so far but can’t wait to listen to this :-)
Another great podcast! Thank you!!! Great timing for me, personally, as well. Love, and appreciate you guys! 💜
thanks for this
A lot, if not most “over eat” because they are unknowing or knowingly restricting food either by consciously dieting or always being wary of weight gain so wind up eating Les than their actual bodies needs.A fat person can be anorexic. This may seem odd because of our association with how bodies are “supposed” to be weight wise. Once people stop restricting and eat full meals there is way less chance of overeating. Weight neutral dieticians, medical professionals and therapists are beginning to understand how weight stigma plays into disordered eating. We live in a diet culture and a wellness culture too. The wellness culture just rebranded dieting with food restrictions “clean eating”and shoddy science to prove the diets work to cure many ills. 95 percent of diets fail. Would you go for a drug or cure that someone prescribed to you with that kind of failure rate? Most people who adhere to them long term are usually disordered eaters.
For more truth about this topic listen to Christy Harrison’s podcasts - Food Psyche and Rethinking Wellness. She is brilliant. May our relationships to our bodies and food truly heal.
Thank you for your very helpful comment
@@ILOVE2FeelGOOD you'e welcome!
Whenever I feel a craving,even if I just ate, my mouth waters like a dog.
When I’m unregulated, I starve. I wonder how nice it must be like to still enjoy food when you’re struggling.
I'm a little jealous of your situation.... Obviously not the starving part, but the inadvertent fasting seems so much better than extra/too much food... Fasting has been proven to create stem cells in the gut.... Something we need to heal.... So when I'm down and I eat, I'm compounding my problems. There's not really enjoyment there, it's mostly guilt and frustration. Anyway, good luck to you.
Tks for your work Forrest. This doc's work does more harm than good for the discussion of obesity. His potato chips anecdote was disturbing. Two chips after this guy's technique, right?! C'mon! We can eradicate obesity once & for all time! ( It's always a room full of skinny folk figuring out obesity, isn't it?)
Blank you, doc! Obesity Medicine Society admits nothing is known about hunger, appetite, or satiety. Stop persecuting folks to make a buck off them, & do an honest day's labor. Can't get enough of the Gravy train, can you? Be mindful of when your wallet is fat enough! That's a best practice!
what does blank you mean? (im from AU, never heard that)
Lol 🥂
❤❤how are you hurting
Duct tape
Guys. Please stop talking so much. You bring an expert on then wax on with your speculation. Let the expert have the time to give his data and research findings. He is the expert, yet you dive into your 3 step approach, then he has to take the conversation back to what he sees in the research that are not your 3 steps.