The Proof with Simon Hill

Beating food addictions | Dr Jud Brewer

Jun 4, 2024

Psychiatrist and self-mastery expert, Dr Jud Brewer, reveals the science behind overcoming food addiction. Discusses habit formation, the brain's role in decision-making, mindfulness, emotional eating, addressing guilt and shame, strategies for habit change, breathwork, psychedelics, and measuring success in breaking negative habits.

01:42:48

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Jud Brewer

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Quick takeaways

Understanding the brain's role in habit formation is crucial for overcoming food addiction.

Developing healthy coping mechanisms for emotional triggers is essential in reshaping eating behaviors.

Shifting from self-criticism to curiosity can facilitate behavior change by promoting awareness and learning.

Mindful eating practices and awareness are vital for overcoming societal influences and establishing healthier habits.

Deep dives

Developing Understanding of Habits and Reward Systems

Habits are behaviors we do automatically, allowing us to live efficiently. These habits are set up based on past rewards. The habit loop consists of triggers, behaviors, and rewards. Positive reinforcement plays a crucial role in habit formation, such as the brain associating food with dopamine release. While habits can be beneficial in the short term, they can become maladaptive in the long run.

Mindful Eating and Overcoming Food Addictions

02:06

Ride out that craving

03:01

Replacing Destructive Habits with Positive Habits

01:21

The Pitfalls of Measurement

02:27

Introduction

2min

Unlocking the Power of Habits

9min

The Brain, Stress, and Decision-Making

2min

The Neuroscience of Habit Formation and Mindful Eating

20min

Exploring Health Markers and Supplements for Well-being

3min

Understanding Emotional Eating and Food Addiction

9min

Cultivating Mindfulness and Addressing Negative Emotions

20min

Exploring Personal Practices and Mind Alteration

6min

Exploring the Impact of Mindfulness on Cravings and Addictive Behaviors

24min

10.

Navigating Weight Loss and Habit Change

7min

11.

Conclusion and Sauna Benefits Promotion

2min

Episode #316. Overeating is not your fault. But it is in your control – just not in the way you might think. Learn how to overcome food addiction in this conversation with psychiatrist, neuroscientist, and self-mastery expert, Dr Jud Brewer.

Learn Dr Brewer’s secret to gaining control over your eating habits (and no, it’s not willpower). Discover why we overeat, the reason you can’t break bad habits, and how to take back your power over food as we unpack the science of behavioural change.

Specifically, we discuss:

Introduction: Understanding the Brain and Habit Formation (00:13)
Key Elements of Habit Formation (02:55)
The Brain's Role in Decision-Making and Habit Change (10:02)
The Impact of Awareness and Mindfulness on Habit Change (14:58)
Analysing Eating Habits and the Food Environment (24:35)
Survivorship Bias in Successful Habit Change (27:36)
Emotional Eating and Coping Mechanisms (31:17)
Addressing Guilt, Shame, and Systemic Failures (36:24)
Environmental Influences on Eating Patterns (41:18)
Breaking Negative Eating Habits: Weight Loss Journey (49:00)
Effective Strategies to Stop Destructive Habits: Breathwork (58:53)
The Role of Psychedelics and Meditation in Overcoming Negative Eating Habits (1:01:24)
How the Brain Changes When We Modify Eating Habits (1:04:36)
Pharmacology vs. Mindfulness: Which Is More Effective? (1:07:57)
Practical Tips to Overcome Night Cravings (1:19:10)
Measuring Success in Habit Change (1:28:50)
Debunking the 21-Day Habit Formation Myth (1:34:51)
Conclusion and Final Thoughts (1:35:54)

Connect with Dr Jud Brewer on Instagram, Twitter/X, YouTube, and Threads. Learn more about Dr Brewer on his website, https://drjud.com/, where you can also order his latest book, The Hunger Habit.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

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