Ep. 331 Hunger Habit: Impact of Lifestyle, Self-Talk and Trauma with Dr. Jud Brewer
Jan 31, 2024
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Dr. Jud Brewer, addiction psychiatrist and neuroscientist, discusses the impact of lifestyle, self-talk, and trauma on our hunger habits. Topics include the differences between hedonic and homeostatic hunger, the role of self-talk in eating habits, and the effects of trauma on binge eating. The podcast also explores the complexities of hunger and eating behaviors, the importance of protein and electrolytes, understanding willpower and behavior change, and leveraging past experiences to change behavior.
Hedonic hunger is driven by emotions and reward-seeking behavior, not actual physiological need for food.
Detachment from our bodies contributes to an unhealthy relationship with food, especially for those with binge eating disorder.
Instead of relying on willpower, finding alternative behaviors that are more rewarding and sustainable can help change our habits and behaviors around food.
Deep dives
Understanding the Differences Between Homeostatic and Hedonic Hunger
Dr. Judd Brewer discusses the differences between homeostatic (physiological) hunger and hedonic (emotional) hunger. He highlights that hedonic hunger is eating driven by emotions rather than actual hunger. This type of eating is associated with reward-seeking behavior and can be triggered by various emotions such as sadness, boredom, or stress. Hedonic hunger is not based on the body's physical need for food, but rather on the emotional associations and rewards we have learned over time.
The Role of Detachment from our Bodies
Dr. Judd Brewer emphasizes the issue of detachment from our bodies and its impact on our relationship with food. Many individuals, particularly those with binge eating disorder, struggle to recognize their body's signals of hunger and fullness. This detachment leads to relying on external cues or emotional triggers to determine their eating behavior, rather than paying attention to their body's physiological needs. By becoming more aware of our bodies and reestablishing that connection, we can develop a healthier relationship with food.
The Importance of Finding a Bigger, Better Offer
Dr. Judd Brewer explains the concept of the 'bigger, better offer' when it comes to changing our habits and behaviors around food. Instead of relying on willpower or restriction, he suggests finding alternative behaviors that are more rewarding and sustainable. For example, stepping away from the old habit loop and engaging in activities that provide genuine enjoyment and fulfillment. By doing so, individuals can shift their focus from the negative patterns of overeating to more positive and fulfilling experiences.
The Importance of Understanding Habits
Understanding our habits and the reward-based learning system is crucial in changing behavior. It is not about willpower or fixing the 'why' behind our habits, but rather understanding how our brains work and replacing old habits with healthier alternatives. The abstinence violation effect demonstrates that resisting certain behaviors can make them even more challenging to avoid. By finding the bigger, better offer, we can change our relationship with food and find sustainable ways to enjoy it.
The Impact of Trauma on Eating Behaviors
Traumatic experiences, whether big or small, can have a significant impact on our relationship with food. Individuals who have experienced trauma may use food as a coping mechanism or protection. It is essential to understand that it is not their fault and to offer compassion and support. Trauma can lead to the development of unhealthy coping mechanisms and disordered relationships with food. Healing and change require self-care, empathy, and finding new ways to meet our needs.
Today, I have the pleasure of reconnecting with the incredible Dr. Jud Brewer, who was previously on the podcast in June 2020 in episode 99.
Dr. Brewer is an internationally recognized addiction psychiatrist and neuroscientist. He is also a professor at Brown University and a former TEDx speaker, with his talk in 2016 amassing over 19 million views.
In our conversation, we discuss his latest book, The Hunger Habit, and explore many subjects, from the differences between homeostatic and hedonistic hunger to detachment from body awareness. We look at self-talk, self-judgment, and dopamine survival mechanisms, addressing issues like stress-eating and comfort-eating within the context of the food and reward system. Dr. Jud also shares his perspective on macro tracking, explaining why he does not endorse it, and he introduces his 21-Day Challenge, emphasizing the need to build awareness around our habits and be present. Lastly, we dive into how trauma impacts binge eating, touching on adverse childhood events and effective ways to reflect on our past experiences and how they affect our current behavior.
Dr. Jud's wealth of knowledge and insights offer a fresh perspective on the interplay between our habits, mental well-being, and relationship with food. Stay tuned!
IN THIS EPISODE YOU WILL LEARN:
What is the difference between hedonic hunger and homeostatic hunger?
The evolutionary survival mechanisms that drive human eating behaviors
How our self-talk impacts our eating habits and body image
Why we cannot depend on willpower to change our behavior
Dr. Jud shares his concerns about macronutrient tracking
Dr. Jud discusses the simple three-step process to healthier weight loss he outlined in The Hunger Habit
How the brain learns and remembers
How past traumas and adverse childhood events can lead to binge eating
How self-awareness allows us to create healthier eating habits
