How to Ditch Cravings and Hack Your Brain

Let’s be real—food cravings can feel like tiny, delicious demons whispering in your ear. “Just one cookie,” they say. “It’s basically self-care.” Next thing you know, you're knee-deep in a cinnamon bun, wondering how you got there.

But what if you could naturally train your brain and body to not crave junk food—like, at all? What if you could mimic the effects of Ozempic (GLP-1 inhibitors) without actually taking it? Good news: You can. And it doesn’t require black magic, just a few simple habit shifts.

I go through random periods of craving chocolate or cinnamon buns – it's not that I am shaming myself, but I can’t stand the feeling of being attached or craving to anything – that's why I have been lucky enough to ditch alcohol, etc. Not to mention how lousy I feel when I eat the crap.

First, hydrate like it’s your job. One of the biggest reasons we crave food is actually dehydration. Your brain confuses thirst with hunger, making you think you need that donut when really, you just need a glass of water. Start each day with a big ol’ glass of water (bonus points if you add lemon or apple cider vinegar), and sip consistently throughout the day. You’ll be shocked at how many cravings disappear when your cells aren’t crying out for hydration.

Next, protein and fiber are your new besties. GLP-1 drugs work by slowing digestion and keeping you full longer, but you can replicate this naturally with high-fiber, high-protein foods. Think eggs, salmon, lentils, avocados—basically anything that doesn’t come in a crinkly bag, box or with a bar code. And if you’re still craving sweets? Try the 20-minute rule—wait 20 minutes after eating before you decide if you really need dessert. Spoiler alert: You probably won’t.

Another game-changer? Rewire your reward system. We crave junk food because we’ve trained our brains to associate it with comfort. Flip the script by finding new feel-good triggers. Stressed? Instead of reaching for chocolate, go for a 5-minute walk or blast your favorite song and dance. Sounds simple, but over time, your brain will crave movement and good vibes instead of sugar crashes and regret.

For extra inspiration, check out Dr. Andrew Huberman’s episode on Controlling Sugar Cravings & Metabolism with Science-Based Tools on the Huberman Lab Podcast. He breaks down the science behind cravings and how to manage them like a pro. Because when you learn to naturally keep cravings in check, you gain real freedom—and that’s way more powerful than any prescription. 

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