How to Rewire Your Brain to End Food Cravings

I'm a food addict. We all are. Our brains are biologically driven to seek and devour high-calorie, fatty foods. The difference is that I have learned how to control those primitive parts of my brain. Anyone can this if they know how. In this article, I will share three steps to help you counteract those primitive parts of your brain that have you chasing high-calorie, nutrient-poor foods. But before you can update your brain's biological software, you've got to understand why it developed in the first place.

Calories = Survival

The brain's desire to binge on rich food is a genetic holdover from the days of hunter-gatherers. Given what scientists know today about our early ancestors it makes sense that our brains are hardwired to fixate on high-calorie foods. It's a survival mechanism. Eating as many calories as possible, whenever possible, allowed our ancestors to store excess calories as fat and survive lean times. That approach worked well for 2.4 million years, but today it's making us sick and fat.

That's because our brains haven't evolved as fast as our food environment. The human brain evolved over 2.5 million years. And, with the exception of the last 10,000 years, people only ate animals they could hunt and wild plants they could gather. Imagine if you could only eat what you caught or picked! The variety of foods hunter-gatherers ate paled in comparison to the 40,000 different food items we can buy in the average big-box grocery store today (1).

No cinnamon buns for them!

And whereas we have easy access to food 24/7, drive-thru meals were not an option for hunter-gatherers. Not to mention that hunting and gathering was hard work. Early humans expended lots of calories acquiring their food, so they needed to eat high-calorie foods to offset the loss. The average hunter-gatherer got up to 60 percent of his calories from animal foods, such as muscle meat, fat, and organ meat, and the other 40 percent from plants (2).

That balance between protein and carbohydrates in the diet is where the problem lies, but it's not what you think. Carbohydrates have gotten a bad rap, but they are the single most important nutrient for long-term health and weight loss. But I'm not talking about bagels and donuts. I'm talking about plant foods that more closely resemble what our ancestors ate. Hunter-gatherers ate fruit, tubers, seeds, and nuts. These are whole foods. They are full of fiber, vitamins, minerals and disease- and weight-busting colorful phytochemicals. They also take time to digest. Therefore, they raise blood sugar slowly, which balances metabolism and offers a steady stream of energy. Whole foods have all the right information and turn on all the right genes.

But the past 10,000 years saw the advent of both agriculture and industrialization. And, in the blink of an eye (by evolutionary standards), the human diet got turned upside down. Today, 60 percent of our calories come from things that hunter-gatherers wouldn't even recognize as food. The bulk of those items -- cereal grains, sugary drinks, refined oils and dressings -- are simple carbohydrates (3). The primitive brain sees an endless supply of easy energy. Left unchecked, our bodies pay the price. The result is a two-fronted epidemic of obesity and diabetes in our country -- what I call diabesity.

The Blood Sugar Cascade

When you eat simple carbohydrates, whether as sugar or as starch, they pass almost instantaneously from the gut into the bloodstream. Within seconds blood sugar levels start to rise. To counter the increase in sugar, the body releases insulin. Insulin is the key that unlocks the cells and allows sugar to enter. As sugar enters the cells, the amount of sugar in the blood declines and the body restores homeostasis.

An abundance of simple sugars in the diet goads the body into releasing more and more insulin. Eventually, the cellular locks get worn down from overuse. Like a key that's lost its teeth, insulin loses its ability to easily open the cellular door. The cells become numb to the effects of insulin. As a result, the body pumps out more and more of the hormone to keep its blood sugar levels in check. Eventually, this cycle leads to a dangerous condition called insulin resistance. Insulin resistance -- at the root of diabesity -- causes you to gain belly fat, raises your blood pressure, messes up your cholesterol, makes you infertile, kills your sex drive, makes you depressed, tired, and demented, and even leads to cancer.

3 Ways to Reprogram Your Brain

Luckily, there are ways to rewire the primitive parts of your brain by making good food choices. Here are three ways to get started. For more suggestions on how to wrestle control from your reptilian brain, see Chapter 15 of The Blood Sugar Solution.

• Balance blood sugar. Blood sugar highs and lows drive primitive food cravings. If you get famished between meals, that's a sign that your blood sugar is crashing. When blood sugar is low, you'll eat anything. To better balance blood sugar, eat a small meal or snack that includes healthy protein, like seeds or nuts, every 3 to 4 hours.
• Eliminate liquid calories and artificial sweeteners. Early humans didn't reach for soda or fruit juices when they got thirsty. Sodas are full of chemicals and high fructose corn syrup. Processed fruit juices are awash in sugar. Try sticking with water and green tea. Green tea contains plant chemicals that are good for your health. And, last but not least, don't succumb to the diet drink trap. The artificial sweeteners in diet drinks fool the body into thinking it is ingesting sugar, which creates the same insulin spike as regular sugar.
• Eat a high-quality protein at breakfast. Ideally, you're eating quality protein at every meal, but, if you need to prioritize one meal, choose breakfast. Studies show that waking up to a healthy protein, such as eggs, nuts, seeds, nut butters or a protein shake (see my UltraShake recipe) help people lose weight, reduce cravings and burn calories.

Ultimately, you may not control your genes but you do control what and how you eat. Since taking control and changing my diet, my brain no longer caves into the cravings and urgings that seduce the reptilian brain. The most powerful tool you have to transform your health is your fork! Use it well and you will thrive.

To learn more please see The Blood Sugar Solution. Get one book or get two and give one to someone you love -- you might be saving their life. When you purchase the book from this link you will automatically receive access to the following special bonuses:

• Special Report -- Diabetes and Alzheimer's: The Truth About "Type 3 Diabetes" and How You Can Avoid It.


• More Delicious Recipes: 15 Additional Ways to Make The Blood Sugar Solution as Tasty as It's Healthy!


• Dr. Hyman's UltraWellness Nutrition Coaching - FREE for 30 days!


• Hour 1 of The Blood Sugar Solution Workshop DVD

Now I'd like to hear from you...

Do you binge eat?

Is your diet comprised of fast foods and sugar?

Do you drink soda and add artificial sweeteners to your beverages?

Please leave your thoughts by adding a comment below.

To your good health,

Mark Hyman, MD

References:

(1) "What to Eat," Marion Nestle, p 17
(2) "Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets," L Cordain, et al American Journal of Clinical Nutrition 2000; 71
(3) "Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets," L Cordain, et al American Journal of Clinical Nutrition 2000; 71

Mark Hyman, M.D. is a practicing physician, founder of The UltraWellness Center, a four-time New York Times bestselling author, and an international leader in the field of Functional Medicine. You can follow him on Twitter, connect with him on LinkedIn, watch his videos on YouTube, become a fan on Facebook, and subscribe to his newsletter.

For more by Mark Hyman, M.D., click here.

For more on diabetes, click here.

For more on personal health, click here.

 

 

 

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Comments

[rhinowife]

12:33 AM on 04/04/2012

Since giving up wheat and gluten completely, I have lost a lot of cravings that I used to have for sweets. I don't know why, but I don't crave cookies and/or most sweets anymore. It took about 2 months of being off gluten for my body to stop craving it. I still crave chocolate and I doubt that will ever change. Switching to gluten free diet has been life changing for me. I don't have as many cravings anymore and the arthritis like pains I had in my knees and other joints is completely gone. I also noticed after 4 months of being on the gluten free diet that my fingernails have become strong again after 20 years. I used to have strong fingernails up until my late 20's and never knew why they became brittle. Now I know. It must have been from my gut being so damaged from all the wheat I was eating that I was losing nutrients that caused my formerly strong nails to become brittle and break easily. And if I go long enough without eating chocolate, I think I'll stop craving that too.

[Papi-Chullo]

01:33 PM on 04/03/2012

Papi Chullo believes the body MAY hunger, but is really a thirst....pure water, in some case refreshes, and quenches the thirst (while soda pops dehydrate and increase thirst).... and in some cases a glass of water before a meal will fill the void, that would be filled by food instead....
COCONUT OIL products, Papi Chullo has found, help the body find the fuel it needs, and may help hold back the appetite in some cases.

http://tony-baja-health-resort.blogspot.com/

[goldengoph3r]

11:44 AM on 04/03/2012

Artificial sweeteners do *not* cause insulin spikes. However, it is thought that they might increase sugar cravings and thus lead people to ingest more sugary foods and drinks than they would otherwise.

[BigJimMcGee]

12:42 AM on 04/03/2012

I have been unable to find studies that show artificially sweetened sodas increase insulin in blood. I am aware of artificial sweetener industry funded studies that show they do not. Can you cite me to peer reviewed studies that support your contention?

[MPH20s]

09:36 AM on 04/03/2012

It's not that artificial sweetners increase insulin, it's that artificial sweetners impair your body's ability to self-regulate caloric intake. Evolution tells us that sweet taste equals calories. When you eat something sweet that does not have calories (diet soda, light yogurt, etc.), your body learns that this sweet taste does not equal calories. This leads to obesity because next time you eat something sweet with calories (regular soda, chocolate cake, etc.), your body doesn't "see" the calories so it will crave more calories, leading to overeating.

Check out this study: A role for sweet taste: Calorie predictive relations in energy regulation by rats. Swithers, Susan E.; Davidson, Terry L. Behavioral Neuroscience, Vol 122(1), Feb 2008, 161-173

http://psycnet.apa.org/journals/bne/122/1/161/

[TarzanWannaBe]

11:20 PM on 04/02/2012

Good tips. Thanks!

[bluepond]

10:04 PM on 04/02/2012

There is something strange and magical about very dark chocolate (85%). One tiny square after each meal seems to stop hunger until the next mealtime, and if it doesn't, a very few nuts will do the trick to tide over. That said, I am eating an extremely healthy diet, not overeating, and have retrained myself to dislike "bad" foods. Yet I am still struggling to lose weight. Each time I eliminated a bad food, I would lose 2-10 pounds and have not put them back. But my body seems to quickly adjust to change and refuses to lose more. Now I have gotten rid of all the bad stuff, cut my portions as much as I think is possible, and am exercising more than adequately. And I am stuck at a much higher weight than I think is healthy, although I am more fit. Help.

[justineraymond]

09:23 AM on 04/03/2012

Hi bluepond,
I'm a weight management coach and would be happy to help you figure out why you are plateau-ing. It could be any number of things and with some small tweaks we could kick start your weight loss again. Feel free to contact me if you'd like some assistance: [e-mail]

[Yogamum]

02:01 PM on 04/02/2012

I've eliminated most of the sugar from my diet and I noticed that my food cravings are not nearly as intense. When I do crave something I'll eat a spoonful of PB (all natural) or eat something with lots of flavor such as olives, and that seems to do the trick. Drinking herbal teas with stevia seems to work for that mid afternoon sugar craving that everyone seems to get.

[babybelle]

12:57 PM on 04/02/2012

I rewired my brain and lost 25 pounds. I have maintained a weight of 102 for sometime by eating three healthy meals a day.
No snacks.
Works for me !

[reelchick]

12:45 PM on 04/02/2012

Last month I decided to change the way I eat. I cut out all foods containing white flour, any type of sugar and now I eat 5 small meals a day. I drink only water. Usually 1/4 cup of egg whites and a half a grape fruit for breakfast, same for my mid morning snack. Grilled chicken, a green veggie and brown rice for lunch, and the same for my afternoon snack. Then another type of lean meat for dinner. I used to have all kinds of digestive problems. Now they're just a memory. I allow myself to eat something "good" on Fridays for dinner to keep myself from going insane. I feel amazing - it's unbelieveable how different foods effect your body in different ways.

[TarzanWannaBe]

11:21 PM on 04/02/2012

Excellent. You're doing the right stuff. Enjoy your results! :-)

[reelchick]

09:08 AM on 04/03/2012

Thanks for the encouragement :)

[tracidmitchell]

09:08 AM on 04/03/2012

I wish everyone could commit to a decision the way you did. You will be so healthy for making these changes! Congrats.

[reelchick]

12:28 PM on 04/03/2012

Thanks so much! I can't wait to see how I feel and look a year from now. I'm pretty pumped about it!

[tam2128]

12:41 PM on 04/02/2012

I eliminated flour (all kinds), potatoes (even sweet potatoes) rice ,starchy veg,sugar, honey,red meat,pork( even bacon) and I don't drink alcohol in any form because I don't like it. A couple of times a month I may have a bit of roasted turkey or roasted chicken (no skin or visable fat).Most of my protein comes from legumes ,pulses,a bit of fish,fat free yogurt,skim milk,raw oats.
I eat any greens,peppers, onions,avocado ,grapeseed oil,apples (one a day),frozen blueberries,red raspberries, kiwi,and a couple of oranges a week.(1/2 @ a time).In the evening I will MW some plain popcorn.as a crunchy treat. I make home made soup twice a week which I eat for lunch every day.
I am never hungry and have zero problems with my stomach or digestion.

What I miss is the comfort I used to get from eating ; a hot,cheesey pizza , fresh glazed donuts or Chinese food filled w/ white rice, deep fried wanton,sweet&sour pork,egg rolls,ice cream and cake,etc. My food plan gives me zero comfort and no relaxation after eating. Do my clothes fit much better? Yes. Am I able to jump up and go walking for an hour or so? yes.Is Yogo easier to do? yes. Even when I am filled up on good foods I still wish I could have something that smells great and is gooey.
It's all too live healthier longer. Maybe it only feels longer because I'm not eating what gives me pleasure.

[sansom]

12:50 PM on 04/02/2012

I'm curious, since you have such a healthy diet, what's the problem with an occasional indulgence ?By occasional, I guess I mean once or twice a month, maybe once/week? Are you afraid of "falling off the wagon"? I don't think we have to be 100% pure eaters if it really leaves you unhappy or significantly deprived. I eat very healthfully, but allow myself the occasional indulgence and it seems to work fine for me. Because I feel so great, there isn't any worry that I'd go back to my old ways.

[TarzanWannaBe]

11:23 PM on 04/02/2012

It's the exception that helps illustrate the rule. Yep, it's Ok to "cheat". Cheers! ;)

[tam2128]

10:33 PM on 04/04/2012

Sans,I am afraid of 'falling off the wagon'. I think it's my weak self discipline that's one of my problems. Eating was such a huge part of family togetherness growing up. I guess in many ways I am craving the family feeling and using food to try to create the feeling in my brain. I also miss the 'food coma' that comes with eating all of the junk foods. but I am still going one day at a time keeping track of my food. Thanks for the reply,Sans.

[tracidmitchell]

09:14 AM on 04/03/2012

Hi. It looks like you eat really healthy! Do you get a variety of fats? I know this sounds counter-intuitive, but some saturated fats, like coconut oil, offer a lot of satiety. Are you getting enough Omega 3s every day? It's pretty normal not to feel satisfied at first, but eventually you should feel good with how you're eating (happy and relaxed). Consider the fats. My two cents is it's ok to cheat every now and then - very special occasions - as long as the food isn't a trigger, and it's really good food!

[sansom]

12:10 PM on 04/02/2012

Here's my story...I never had the goal of weaning myself off sugar or coffee. I just started adding more fresh foods and less processed foods, just for better health. My goal was only to make a higher percentage of my diet fruits and veggies - that was it. Then low and behold, I just stopped wanting my morning coffee. Then later, I just stopped wanting sugar and processed foods. That wasn't a specific goal, it just happened.

Here the thing - don't think about what you CAN'T have, discover all the wonderful NEW FOODS you can have. I'm learning how to cook and it is wonderful new food (if I do say so myself)!

[VJ Sleight MA TTS]

12:08 PM on 04/02/2012

You can still get fat eating the right foods--if you eat too much. I was placed on Megace for cancer treatment 25 years ago--the drug messed up the wiring in my brain; I never felt full, I was always hungry. So even as my eating habits improved, my weight had always been an issue. Fast forward to 2nd cancer treatment. I was prescribed Effexor for the extreme hot flashes and night sweats that were side effects from anti-estrogen treatment. What it also did for me--is to re-discover my "I'm full" button. I'm still eating the same foods (a very healthy diet) but I no longer over eat and I have been dropping 3/4 of a pound a week.
I teach others how to successfully quit smoking--and it's very similar--there is a behavioral component and a physical one. I successfully changed my eating behaviors but it wasn't until I could tame the physical part, that I started dropping weight. Same with smokers, one of the reasons for repeated relapses is first having to learn new behaviors but it is also taming the nicotine beast that hijacks our survival instincts. I think your theory is the same--sugar hijacks the survival instincts as well. www.StopSmokingStayQuit.blogspot.com

[jejen1]

11:31 AM on 04/03/2012

I agree with you about excess of calories when eating healthy, many people make that mistake, portions play a huge role. I also wanted to congratulate you for beating cancer and for teaching others the dangers of smoking. When you say that not until you were able to tame the physical part, how exactly did you do it. My cousin is bordeline obese and he has tried everything, he doesn't eat unhealthy but he really loves food, I wanted to help him but nothing seems to work, he is hungry all the time.

[Glen V]

11:34 AM on 04/02/2012

Thing is, Dr Hyman, in subduing your cravings and achieving other objectives, have you optimised your happiness parameter = longevity coeff. x quality of life coeff. ? I know a successful 90 year old farmer, reasonably wealthy and for the most part still healthy, who has no doubt at all that given the opportunity he would, without changing anything, go back and live his life all over again. Would you ?

[carmillivanilli]

10:10 AM on 04/02/2012

I know this much: whenever I need to lose a few pounds, I stick to just meat, cheese, and vegetables. I have simple tastes, so this usually ends up being a lot of salads - assorted chopped veggies, a good amount of cheese, and meat of some kind (taco meat, turkey, salami or pepperoni). I'll also make a pasta sauce with sausage and cheese and eat it without pasta. I'll do the same with taco meat. Bacon cheeseburgers with no bun, steak & veg, soups - as long as I stay away from sugar and bread, the weight comes off easily. When I've tried more conventionally "healthy" eating habits that include a typical amount of carbohydrates, lean meat, and add exercise, it's much more difficult to lose weight. I also feel much healthier when I limit simple carbohydrates - I'm more energetic and in a better mood. I don't have much of a sweet tooth; my cravings are usually for meat and grease and salt, and so it feels more natural for me to eat this way. Once I get past that first week or so of missing soda and bread, it's not like "dieting" at all. I find that the things I miss - french fries, baked potatoes, garlic bread, toast - are really a hankering for something else to begin with (the salt from the fries, the butter on the baked potato/toast) that I can still have. And with that, I think I've talked myself into starting up

[Priscilla Files]

11:49 AM on 04/02/2012

Of course you know that all the vegetables you are eating are the very same "good" carbohydrates he is talking about in the article. Unrefined, high fiber content carbohydrates.

[carmillivanilli]

12:13 PM on 04/02/2012

Yes, I understand the distinction. If I absolutely must have a sandwich when I'm doing that, I use stone-ground wheat bread, which is considerably lower in carbohydrates than typical wheat bread (and good for you, too).

[howtowasteyourlife]

02:16 PM on 04/02/2012

I have the world's worst sweet tooth, and I also find that completely eliminating simple carbohydrates and sugar from my diet help me tremendously in controlling my cravings. Thank goodness for 85% dark chocolate, though!

[ol cranky]

09:19 AM on 04/02/2012

where's the link to the ultrashake recipe?