How do I stop the "Food Noise"?
A question I often hear is “How do I stop the food noise?” First, what is “Food noise”? It is the constant mental chatter about food, cravings, and thinking about eating even when you’re not physically hungry that feels out of your control.
GLP-1’s are known for stopping the “Food Noise” but many people don’t know that there are ways that we can naturally stop the “Food Noise” when we take a more functional approach. This could save you from being on a medication for the rest of your life and actually address the root cause of the problem!
Here are 10 things you can do to help stop the “Food Noise” for good!
⭐ 1. Fix Blood Sugar Fluctuations (the fastest way to quiet food noise)
Most food noise is actually glucose instability.
When blood sugar drops, the brain goes into “find food now” mode → intrusive thoughts.
What works:
- Eat 25–35g protein at each meal (especially breakfast).
- Pair carbs with protein/fat.
- Avoid carb-only snacks; include fiber.
- Stop skipping meals — this spikes cortisol and increases ghrelin Stable glucose = quiet brain.
⭐ 2. Increase GLP-1 Naturally (your body makes it too!)
GLP-1 meds work because they mimic a hormone your gut already produces.
You can stimulate your own GLP-1 with:
- High-protein meals
- Soluble fiber (chia, oats, beans, berries, flax)
- Healthy fats (avocado, olive oil)
- Walking after meals
- Probiotic foods
These signal the gut-brain axis the same way medication does — just less dramatically — and reduce obsession with food.
⭐ 3. Fix Sleep (sleep deprivation increases food noise by 30–40%)
Poor sleep increases:
- Ghrelin (hunger hormone)
- Dopamine-driven cravings
- Cortisol
- Blood sugar swings
7–9 hours of quality sleep is one of the strongest natural appetite suppressants.
⭐ 4. Manage Cortisol (stress = mental food chatter)
Chronic stress makes the brain fixate on quick energy.
What helps:
- Morning sunlight
- 5–10 minute walks during the day
- Nervous system regulation (breath work, cold exposure, journaling)
- Strength training
- Avoiding under-eating or extreme dieting
When cortisol reduces, cravings drop by up to 60% in clinical data.
⭐ 5. Eat Enough (under-eating triggers extreme food noise)
Most women undereat protein and calories, which makes the brain panic for food.
Signs you’re under-eating:
- Night-time snacking
- Constant grazing
- Thinking about food 24/7
- Low energy
- Trouble building muscle
Fueling enough quiets the constant noise.
⭐ 6. Increase Fiber + Protein for Satiety Hormones
These activate:
- Peptide YY (PYY)
- GLP-1
- CCK
These are the body’s natural “stop eating” signals.
Aim for:
- 30g fiber/day
- 100–130g protein/day (depending on bodyweight & muscle goals)
⭐ 7. Build Muscle
More lean mass improves:
- Insulin sensitivity
- Glucose uptake
- Metabolic rate
- Appetite regulation
The more muscle you have, the less reactive your hunger hormones are.
⭐ 8. Heal Gut Imbalances (overgrowths can increase cravings)
Dysbiosis, candida, and low beneficial bacteria can alter appetite signals via the vagus nerve → increasing cravings for sugar or carbs.
When the gut is corrected (i.e., GI Map work), clients often say their food noise disappears!
⭐ 9. Address Perimenopause/Menopause Hormone Fluctuations
Low estrogen reduces satiety signaling and increases cravings.
You can improve this with:
- Strength training
- Protein
- Omega-3s
- Stress management
- Supporting insulin sensitivity
- Bioidentical hormone support
⭐ 10. Treat Emotional or Habit-Based Food Noise
Not all food noise is biological.
Sometimes it’s:
- Habit loops
- Emotional eating
- Reward-seeking
- Boredom
- Evening routines tied to food
These require behavioral rewiring, not restriction.
The Bottom Line: Food Noise Isn’t a Personality Flaw — It’s a System Out of Balance
If you’ve been battling constant cravings, obsessive food thoughts, or that mental chatter that never seems to quiet down, please hear this: there is nothing wrong with you.
Food noise isn’t a lack of discipline — it’s a sign your hormones, gut, metabolism, and nervous system are asking for support.
The good news?
When you address the root causes — blood sugar instability, stress hormones, low protein, gut imbalances, perimenopause changes, or chronic under-eating — the noise naturally fades.
You start feeling calmer around food, more in control of your choices, and more connected to your actual hunger and fullness cues.
And you don’t need extreme diets, restriction, or a GLP-1 prescription to get there.
You just need the right strategy for your body.
Ready to Find Out What’s Causing Your Food Noise?
If you’re tired of guessing and you want a clear roadmap to finally quiet the mental chatter:
👉 Take my Hormone & Metabolic Symptom Quiz — it will point you toward the biggest root-cause areas you should focus on first.
If your symptoms point to deeper gut or hormone issues, I’ll guide you through exactly what to test, what to adjust, and how to rebuild a metabolism that actually feels good.
Because you deserve a body that feels balanced, energized, and… quiet.
And I’m here to help you get there!
