AI-powered
podcast player
Listen to all your favourite podcasts with AI-powered features
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.
Some individuals develop emotional eating habits as coping mechanisms for negative emotions. Emotional eating can start as a way to numb oneself from unpleasant feelings and may lead to habitual behavior. Understanding the link between negative emotions and eating habits is essential in breaking the cycle. Developing healthy coping mechanisms for dealing with emotional triggers plays a significant role in reshaping eating behaviors.
Feelings of guilt and shame often stem from adverse behaviors and reinforce negative habits. Guilt is based on behavior, while shame is directed towards oneself. Beating oneself up with guilt and shame hinders the ability to cultivate awareness and learn from negative experiences. Shifting from self-criticism to curiosity can help individuals open up to learning and facilitate behavior change.
In today's environment filled with distractions and seductive food choices, developing awareness and mindfulness around eating habits can be challenging. Centenarian populations exhibit healthier eating behaviors, potentially due to lower stress levels and different food environments. Overcoming emotional eating, stress triggers, and societal influences requires introspection, self-awareness, and a shift towards mindful eating practices.
Analyzing the triggers and rewards associated with habits is essential for behavior change. For instance, replacing a negative habit like drinking or smoking involves understanding the underlying rewards such as relaxation or socialization. By identifying these rewards, individuals can find healthier alternatives to fulfill similar needs, like non-alcoholic drinks for relaxation or social breaks without smoking.
Replacing destructive habits with healthier alternatives can aid in breaking negative cycles. By understanding the underlying needs behind a habit, individuals can find substitutes that fulfill the same purpose without harmful consequences. While immediate replacements can be useful, the ultimate goal should be to learn to address emotions directly without relying on external substances or behaviors.
Mindfulness practices, such as observing one's experiences without judgment, can facilitate emotion regulation and habit change. By noting emotions, thoughts, and sensations, individuals can create distance and perspective, reducing identification with cravings or negative behavior patterns. This practice aligns with acceptance-based therapies and promotes self-awareness for effective long-term behavior modification.
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:
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.
This episode is brought to you by:
InsideTracker
If you want to improve your health, you need to measure where you’re currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon.
Sun Home Saunas
Invest in your body and mind with Sun Home Saunas, pioneers in crafting premium saunas and cold plunges. Safe, effective, research-backed wellness tools to improve cardiovascular health, offer psychological benefits, and reduce muscle soreness. Head to sunhomesaunas.com/theproof for $300 off your purchase.
Momentous
My go-to supplement brand for protein and creatine is Momentous. Get 36% off subscriptions, and 20% off one-off purchases, by using the code LIVINGPROOF at checkout at livemomentous.com
Cozy Earth
Sleep better and cooler with Cozy Earth, the softest science-backed sheets on the market. With a 10-year warranty, 100-day trial period, and ethical production, Cozy Earth is my favourite easy way to improve my rest and recovery. Use code SIMON at cozyearth.com for up to 35% off.
Eimele
Use code SIMON at checkout for 10% off your first order.
38TERA
Use code THEPROOF for a discount at checkout.
WHOOP
Claim your first month free on join.whoop.com/simon.
Want to support the show?
The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family.
Simon Hill, MSc, BSc (Hons)
Creator of theproof.com and host of The Proof with Simon Hill
Author of The Proof is in the Plants
Watch the episodes on YouTube or listen on Apple/Spotify
Connect with me on Instagram, Twitter, and Facebook
Nourish your gut with my Plant-Based Ferments Guide
Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book
Listen to all your favourite podcasts with AI-powered features
Listen to the best highlights from the podcasts you love and dive into the full episode
Hear something you like? Tap your headphones to save it with AI-generated key takeaways
Send highlights to Twitter, WhatsApp or export them to Notion, Readwise & more
Listen to all your favourite podcasts with AI-powered features
Listen to the best highlights from the podcasts you love and dive into the full episode