Attacking Cravings From All Angles

Cravings can feel like an unstoppable force, sabotaging your health goals and leaving you frustrated. But here’s the thing: cravings aren’t random—they’re signals. Your body, environment, and mindset all play a role in why you crave certain foods and how to overcome them.

Let’s dive into the three primary categories of cravings and actionable ways to tackle them.

1. Environmental Triggers

Your surroundings shape your behavior more than you realize. Whether it’s coworkers ordering takeout, vending machines at the office, or chips on the counter at home, your environment can either fuel cravings or help you make healthier choices.

The Research:
A Health Psychology study found that individuals who kept unhealthy snacks like chips and cookies out of sight consumed significantly less than those who left them visible. Proximity and visibility matter. A simple rule is to simply not buy those tempting snacks. If they are out of sight and not around you, they probably won't even cross your mind.

Actionable Tips:

• Rearrange your kitchen to make healthy snacks (pre-cut veggies, nuts, fruit) the easiest option to grab.

• Don't drive by the fast food places or walk down the aisles that might tempt you.

• Limit the availability of junk food at home—what isn’t there, can’t tempt you.

• Socialize in environments that support your goals, like choosing a café with healthy options or going for walks with friends instead of dining out.

Example:
If your workplace revolves around fast food lunches, start bringing your own nutrient-packed meals. Having an appealing alternative makes it easier to stick to your plan.

2. Biochemical Imbalances

Cravings often signal that something is out of balance in your body. They’re your body’s way of saying, “Hey, something is out of balance.”

What Cravings Might Mean:

• Sweet Cravings: Often tied to blood sugar instability from skipping meals or eating highly refined carbs. Also occurs in individuals who don't consume enough protein.

• Savory/Salty Cravings: Could indicate hormonal imbalances, stress-related dysfunction, or adrenal fatigue. Elevated cortisol can deplete sodium levels, making you crave salt.

• Cheese/Butter Cravings: May point to gut imbalances or a need for probiotics and digestive enzymes.

• Ice Cravings: Linked to iron deficiency (a condition called pica), as your body seeks relief from low oxygen levels caused by anemia.

The Research:

• A study in The Journal of Clinical Endocrinology & Metabolism found that chronic stress increases sugar cravings due to elevated cortisol levels.

• Blood sugar fluctuations have a direct link to cravings, emphasizing the importance of including protein or a healthy fat with each meal.

Actionable Tips for Balance:

• Build balanced meals: Include protein, healthy fats, and fiber in every meal to stabilize blood sugar.

• Address deficiencies: As a practitioner, we can work together and look at nutrients you might be deficient in such as zinc, iron, magnesium, amino acids (protein).

• Support gut health: Add probiotic-rich foods (sauerkraut, kefir, miso) or digestive enzyme support to address gut imbalances tied to cheese cravings.

Example:
Instead of indulging in chips during a salty craving, opt for roasted chickpeas or nuts with sea salt. They’ll satisfy the craving while replenishing minerals.

Getting your nutrient levels tested with me or another practitioner is something I would highly recommend, as these are big drivers of cravings.

3. Self-Identity and Habit Formation

Your self-identity is the hidden driver behind every decision you make. If you view yourself as a career-driven entrepreneur, your choices align with that identity—like staying late at work or prioritizing networking events.

The same principle applies to health: If you begin to see yourself as someone who prioritizes their health, you’ll make choices that align with that identity.

Why This Matters for Cravings:
Most people don’t view themselves as a “healthy person” right away, but building that identity starts with small, consistent actions. It’s not about overhauling your entire lifestyle overnight but making incremental changes that shift your self-perception over time.

The Research:
Studies on habit formation, including findings in The European Journal of Social Psychology, reveal that it takes an average of 66 days for a new behavior to become automatic. Each small decision strengthens your identity as a healthy individual.

Actionable Tips:

• Start with one small habit, like swapping an unhealthy snack for a healthier one.

• Reframe your choices: Instead of thinking, “I can’t have dessert,” say, “I’m choosing something that supports my goals.”

• Celebrate wins—no matter how small. Each win reinforces your self-perception as someone who prioritizes their health.

Just like anything, discovering the root cause is key. Cravings aren’t random—they’re signals from your body that something deeper might need attention. As a clinical nutritionist, I can help you uncover those root causes and create a plan tailored to your needs. Click HERE to schedule a consultation —let’s work together to bring your body back into balance!

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