WHAT IS “FOOD NOISE” AND WHY IT HAPPENS

Constant thoughts about food, meal planning, and eating Brain’s reward system overactivity leading to preoccupation with food Influenced by stress, poor sleep, hormonal imbalances, and diet quality Can be worsened by restrictive eating patterns or diet culture.

HOW GLP-1 MEDICATIONS WORK

Target receptors in brain’s reward and satiety centers Slow stomach emptying for prolonged fullness Reduce the “reward value” of highly palatable foods Help regulate appetite hormones like ghrelin Decrease intrusive thoughts about food

NATURAL WAYS TO REDUCE FOOD NOISE

MINDFUL EATING PRACTICES

• Eat without distractions (no phones/TV)
• Chew slowly and savor each bite
• Notice hunger/fullness cues
• Practice gratitude for meals

PROTEIN-RICH MEALS

• Include protein at every meal (20-30g)
• Focus on lean sources: eggs, fish, legumes
• Combine with fiber for lasting satiety
• Space protein intake throughout the day

SLEEP OPTIMIZATION

• Aim for 7-9 hours nightly
• Consistent sleep/wake schedule
• Dark, cool sleeping environment
• Limit screens before bedtime
• Morning sunlight exposure

STRESS MANAGEMENT

• Regular meditation/deep breathing
• Gentle movement like walking or yoga
• Time in nature
• Journaling or creative outlets
• Social connection

BLOOD SUGAR BALANCE

• Regular meal timing
• Complex carbs with protein/fat
• Limit refined sugars
• Stay hydrated
• Regular physical activity