Silencing the Food Noise: A Real-Life Approach to Cravings, Satiety & Sanity
I used to think my cravings were just a willpower problem.
Most nights, I’d reach for a trendy “organic” chocolate bar or dig into a pint of “ healthy/ dairy-free” coconut ice cream—just a few bites, I’d tell myself. Sometimes it was a protein bar or a “clean” gluten-free cookie from the health food aisle. These weren’t wild binges… but they were a consistent pull towards sweet indulgences that I felt I needed almost every day. AND… The fullness never came. The food noise just got louder.
And even though I was eating “healthy,” most of the time and choosing healthy treat options - I never felt satisfied.
I was tired of thinking about food all day. Tired of needing a sweet after every meal. Tired of trying to moderate things that never left me feeling full in the first place.
What I didn’t realize back then was that this wasn’t a mindset issue—it was a metabolism and brain chemistry issue.
Let’s Talk About Hyperpalatable Foods
Hyperpalatable foods are everywhere—and they’re designed to keep you coming back for more.
They’re the perfect combo of sugar, salt, and fat that triggers a huge dopamine release in the brain (your pleasure and reward center). These foods override your natural “I’m full” signal and instead light up the part of your brain that says: more, more, more.
And here’s the twist: it’s not just fast food or candy.
👉 It’s also the “healthy” bars, dairy-free ice creams, protein-packed cookies, organic snacks, and trendy packed foods in the health aisle that disguise themselves as clean or wellness-focused. They might look better on the surface, but they still tap into the same brain response as ultra-processed foods.
Real-life scenario:
I’d finish lunch and immediately go looking for something sweet. A dark chocolate bar, a perfect bar, or coconut-based ice cream. And almost every night, I’d have the same thought: Why am I still hungry?
The truth? I wasn’t. I just wasn’t feeling satiated from the meals I was eating.
The Leptin Loop: Why Your Fullness Signal May Be Disrupted
Leptin is a hormone produced by fat cells that tells your brain, “We’re full, you can stop eating now.”
When your leptin loop is functioning well, your meals leave you feeling calm, nourished, and free to move on with your day not thinking about food anymore.
But when you’re stuck in a cycle of:
Low-fiber meals
Overly processed foods
Irregular eating
Sleep deprivation or stress
…your body’s ability to hear leptin gets quieter. And the food noise gets louder.
This is how we end up snacking all day, thinking about food constantly, or craving sweets even when our body doesn’t actually need more fuel.
So What Actually Leaves You Full?
Here’s what I started doing differently—and what I coach women on now:
I stopped trying to eat less and started trying to eat smarter.
Real satiety happens when meals contain two powerful ingredients:
Protein: stabilizes blood sugar, supports muscle, and keeps you full longer
Fiber: slows digestion, supports gut health, and signals fullness to your brain
When you combine these with smart carbs and healthy fats, the result is powerful:
👉 You get off the craving rollercoaster and feel satisfied after you eat—not just during.
Try this scenario shift:
Instead of a bar + snack mix for lunch, try grilled chicken + roasted sweet potatoes + avocado + leafy greens.
One leaves you looking for more.
The other leaves you calm and clear.
How to Reduce Cravings Without Cutting Everything Out
You don’t need to “go clean” or eat perfectly. But if you're stuck in the cycle or constantly craving something sweet or wanting to snack in-between meals, here are simple ways to turn down the volume on cravings and food noise:
Build big, satisfying, real meals.
→ Anchor every meal with protein—and not just a sprinkle. Most women thrive when they consistently include 30–50g of high-quality protein per meal, paired with a high-fiber carb and a cup or two of colorful veggies to support satiety, energy, and blood sugar balance.Swap Out Sneaky Hyperpalatables
→ That protein bar that claims to be “clean” or “keto”? Or that granola that looks healthy but somehow leaves you opening the pantry 20 minutes later? Yep—those are sneaky hyperpalatable foods. They’re dressed up with buzzwords but still designed to keep you eating and craving more.
Even when they contain protein, they often lack fiber, volume, and real nutrients—so they don’t actually satisfy your body. They taste good, but they don’t turn off your hunger cues.
Compare this:
Eat a protein bar and you might still feel snacky, looking for something to follow it up.
Eat a crisp apple with a handful of almonds or a hard-boiled egg, and notice the difference—you feel more grounded, less jittery, more done.
Whole-food meals are naturally higher in fiber, water content, and real nutrients—the very things that help your brain and body recognize fullness.
3. Try high-volume eating.
→ Use foods like eggs, berries, roasted squash, and greens to create filling, satisfying meals that don’t spike your hunger later.
4. Support your leptin loop.
→ Prioritize 7–8 hours of sleep, explore more ways to manage your stress, and eat at regular intervals to retrain your hunger cues.
5. Pause the shame and get curious.
→ What’s your body actually asking for—food that fuels you, calmness, distraction, comfort? Tune in without judgment. That’s where freedom begins.
From Craving to Clarity
If you’re caught in the cycle of constant cravings, snacking after meals, or never feeling truly full—know this:
✨ You are not the problem.
✨ Your willpower isn’t broken.
✨ You don’t have to “eat clean” to eat well.
But you do need to understand how food impacts your body, your brain, and your hormones.
When you learn how to eat in a way that supports satiety, energy, and calm—you stop fighting your cravings, and start fueling with intention.
I didn’t stop eating chocolate. I didn’t ban ice cream.
But I did change how I approached meals—and that changed everything.
If you’re tired of the food noise, the cravings, and the constant mental load around food… you’re not alone. And you’re not stuck.
You just need a new approach—one that builds satiety, not stress.
Ready to Quiet the Food Noise and Finally Feel in Control?
If this post resonated with you—if you're tired of feeling stuck in cravings, unsure what to eat, or frustrated with the lack of results from your “healthy” choices—you're not alone.
This is exactly what I help my 1:1 clients overcome. Together, we build a sustainable nutrition system that supports your energy, your hormones, your metabolism, and your life.
✨ You deserve to feel full, fueled, and at home in your body.
✨ You deserve a strategy that actually works.
Ready to take the first step?
Fill out a quick coaching application here or schedule a free discovery call to explore what’s possible for you.
Your next chapter doesn’t need to be about restriction—it gets to be about freedom, clarity, and results that last.
I’m here when you’re ready. 💛
