Food Noise: What It Is & How to Stop It

Dr. Mike: Hey, Dr. Mike here! Can't stop thinking about food this holiday season? That's great. Stick around to learn how to manage your food noise with our guest, Dr. Jessie Hehmeyer.

Live Foreverish Introduction: You're listening to Live Foreverish, a show dedicated to helping you live just a little longer. Here are your hosts, Dr. Mike and Dr. Crystal Gossard.

Dr. Mike: All right, welcome to Live Foreverish. So, Dr. Crystal, are you thinking about a lot of food this holiday season?

Holiday Food Cravings 00:00:28

Dr. Crystal: Pecan pie, sweet potato pie, red velvet cake and banana pudding. You see, it's all sweets. I have “sweets food noise” during the holiday season.

Dr. Mike: I'm on the salty side, the ooey gooey side, the mac and cheese side. Yeah, it's good stuff.

And so, I think this time of the year, it's tough, right? You’ve got people having you over; you're having people over—[like] family. Every commercial you watch is some food or something. And so, I guess that's what food noise is.

Dr. Crystal: Well, we’ll find out!

Dr. Mike: But we got an expert! We have an expert. So let me introduce Dr. Jessie Hehmeyer. She is a physician and founder of Well Empowered, where she practices data-driven—we like that—heart-centered, functional medicine.

She created Well Empowered with one commitment in mind: Guiding you in creating the health and vitality that transforms your experience of life and alters what is possible. Dr. Hehmeyer, welcome to the show.

Dr. Hehmeyer: Thank you so much. It's such a pleasure to be here with you both.

Dr. Mike: So, are you thinking about a lot of food this holiday season, since I asked Dr. Crystal?

Dr. Hehmeyer: So funny. You know, I'm really not, but I can't tell you that it was always like that. Which is to say that food noise used to be a big central theme of my holiday experience. And over the course of years and decades, I have to say that it's just not there. It's not there in the way that it used to be.

You know, there are things I'll enjoy. And I'm a big believer in authoring your personal middle ground. So, the same way I might eat on a Wednesday is not how I will eat at the holiday dinner, so to speak. But there's not a lot of noise for me anymore.

Dr. Mike: I like what you said so far. That was good. But I think our audience would appreciate your definition, as the expert, of what is food noise?

What Is Food Noise? 00:02:44

Dr. Hehmeyer: Yeah, that's a great question…I think about food noise being a preoccupation or a little more like a fixation on food or eating as it pertains to what you're going to eat and then also what you did eat—maybe having some regret or shame about what you ate—or fueling cravings mentally. And oftentimes, it's paired with…this all-or-nothing diet mentality.

One of the things that I've seen that really drives food noise is this notion that on January 2nd—just for example, since it's the holiday season, it's a great time to use this as a very relatable reference point… The idea is that on January 2nd, from that point on, I'm going to banish all low-nutrient foods. I'm going to go on the Whole30 or I'm going to give up x, y and z for all of January.

That kind of mentality often partially plays a role in fixation or a preoccupation with food because there's a sense of a limited window of opportunity—like, “Oh my goodness, on January 2nd, I'm not going to be able to eat this so, I better eat a lot of it right now.” And so, there's a lot we can say about food noise. But I would say this punchline is a little more fixation or preoccupation with food in a way that just doesn't really work.

It's one thing to be excited about getting together and you have a family member who makes the best fill-in-the-blank—rolls or they make the best pie. Anticipating [food] joyfully is not food noise. We're really talking about a fixation on what you're going to eat or what you have eaten in a way that leaves you feeling kind of owned by food.

Dr. Crystal: Oh, wow. That's probably the most thorough explanation I have ever heard about food noise, especially the regret about what you've eaten in the past [stands] out to me as something unique when we look at the definition of food noise.

So, I guess you sort of answered my next question, which is [about] the difference between hunger and food noise. But do you have any additional details to add about the difference between the two?

Hunger vs. Food Noise 00:05:22

Dr. Hehmeyer: Yeah, totally. This food noise is internally generated, conversations and fixations, whereas hunger is a real physiological need. It's our body cueing us that there is a need for more energy, or there is a need for more food.

That being said, one of the things I would say about this upcoming season and how to start [or step into ways] we can help reduce food noise is this is a journey. [It] doesn't happen overnight. But one of the ways we can help turn down food noise a little bit is by looking at if we have a habit of arriving at feasts super famished, like not eating all day until [dinner at 5 o’clock] or whatever the case may be.

I know for some people that's the way they've operated for some time. I know that's how I used to operate. And one of the things that I see in working with people is when we do this, we have this microenvironment. One day where we're doing deprivation and then [the next day we’re doing] overindulgence.

Dr. Hehmeyer: And so, when we arrive at that gathering and we haven't eaten all day, we are physiologically hungry. But that level of hunger will often lead people to consume and overindulge in a way that leaves them with food noise. Because on the other end of it, they have regrets—they're like, “Oh yeah, I did not need all four desserts, full portions of each one.” Whatever it might be.

Dr. Crystal: Now, I'm curious where do cravings fall into this whole picture?

Understanding Cravings 00:07:07

Dr. Hehmeyer: Yeah…I would say sometimes cravings can be a subset of food noise. Typically, in the more traditional sense of craving, I think of craving as a subset of food noise—like the fixation, “[I’ve] got to have this flavor,” almost like “[I] can't sleep until I scratch that itch”—[that] sort of feeling. That's what I think of when people are dealing with cravings that they're really feeling owned by.

I think of that as a subset of food noise. And again, that's different and distinct from having a food you really enjoy that you're excited to have this holiday season, that is a different thing. And one of the things I would point to is your experience.

If you relate to [there being] a food that you think about so much that it's a one-track mind. And then, when you consume it, you have the feeling of being a little bit out of control. That's [when] I would put that in that food noise world versus being excited to enjoy something that brings you a lot of pleasure.

Dr. Mike: Well, people who suffer a lot of food noise—I think we all have a little bit of this—it seems to me that this is probably going on all the time, not just [during] the holidays.

Dr. Mike: So, are the holidays really making the food noise worse, or is the food noise always there and now we just have more food to indulge in? Or what do you like to say, Dr. Crystal, “Go on food excursions,” or whatever? Is that what you say? Sugary excursions?

So, what do you think food noise...is something we're dealing with all the time?

Dr. Hehmeyer: Yes. I love your point there, Dr. Mike. So, I would say yes, food noise for a lot of people is a regular happening. It's not unique to the holidays, but for a lot of people, it gets amplified during the holidays.

And you pointed to one of the reasons, right? One of the reasons is simple abundance, the environment of the holidays. I like to talk about the holidays as the Mount Everest of honoring your health. Because you think about Mount Everest and if someone were really into summiting mountains to that level, they would encounter a lot of challenges on the way of summiting Mount Everest.

And so, the same thing with this holiday world, when we're committed to our health, we encounter a lot of challenges. And some of that is our environment outside. We arrive and we go to the parties there. First of all, there are more parties and mostly at those parties...

Why Is My Food Noise Worsening During the Holidays? 00:09:54

Dr. Hehmeyer: The types of food that are present are not a perfect match for…fulfilling our health intentions. And then there's also the environment that is the conversation of the holidays, which is often something like, “Oh, don't worry about it until January 2nd.” Like everyone will be happy to tell you to not worry about it until January 2nd.

And I'm not suggesting you worry about it. But I am suggesting that we start to look at this way of relating to food in a different way, simply so that you end up feeling more freed up, more present and ultimately proud of yourself. Proud of yourself for caring for your body in a way that makes you feel good.

Research on GLP-1 Drugs 00:10:43

Dr. Crystal: Yeah. So, the topic of food noise was first introduced to me, I would say maybe a year, maybe two years ago. And it all started with this discussion of the GLP-1 drugs and people saying that these drugs stopped their food noise.

And [the research is describing] what's happening in the brain and helping people to understand that it's not just willpower. This food noise is coming from hormones that are driving the food noise. And so, we know that the drugs seem to help. So now, as a nutrition professional, can you share if it’s possible to stop food noise naturally?

Dr. Mike: Without the drugs.

Dr. Crystal: Without the drugs…

Dr. Hehmeyer: I'm living proof that the answer is yes. And so are a lot of the people who I work with. So yes, is a simple answer. It's going to be a journey; it doesn't happen overnight. And there's not one specific way, but there are many different things brought together collectively that will help turn down the volume.

What Lifestyle Strategies Can Help Manage Food Noise? 00:12:07

Dr. Hehmeyer: And again, just to go back, we want to be grounded in reality. Change takes time and that means change in the actions we're taking and change in food noise, which is at least partially related to the actions we're taking.

There's also the truth that this holiday season, again, [there are a lot of] challenges that you will encounter. We want to be actionable. My invitation is to look at this season as a way to play a better game rather than a perfect game.

So, to circle back and kind of think about how might we turn down the food noise? Well, we can turn down food noise with our visual cues. And by visual cues, I mean, what do we have in our environment that we're seeing?

You go to a party, and someone sends you home with cookies. And if you really do want to bring those cookies home, great. But maybe you don't put them on your kitchen counter. Maybe you put them in the pantry, [and] grab a cookie when you when you feel inspired to do so. But I suspect if you make that little shift, your food noise will actually get tapped down a little bit.

That would be one example. Another way that you could play with that same concept is if the cookies go in the pantry, what is going on the kitchen counter? Well, maybe you put some fruit—maybe you put a banana or an avocado. So, you're getting the visual cue of, “Oh yeah, I'm committed to my health. I am. Yeah, sure. Fine. I'll have a cookie, but I am committed to my health.”

Dr. Mike: Even if you never eat the fruit, but go get the cookie two days later?

Dr. Crystal: I'll tell you: I like your approach.

Dr. Hehmeyer: Well, hopefully, Dr. Mike, at one point, somewhere in there, you're going to chop up that avocado and put it on a salad or maybe with some eggs.

Dr. Crystal: You are so on to something here.

Setting Up for Blood Sugar Stability 00:14:11

Dr. Hehmeyer: Yeah...There are ways we can set ourselves up physiologically to turn down the food noise that, as you were saying, Dr. Crystal…is a biological phenomenon. This isn't just willpower or a sign of weakness at all by any stretch of the imagination. But we want to bring in different tools.

So how might we set up our physiology to reduce our food noise? Well, blood sugar stability as a whole is one of the most powerful things we can learn about and begin to practice to reduce our food noise. And to be a little more specific, what you might take on is really just starting with your first meal of the day being centered around blood sugar stability.

So that might be, for example, with breakfast, having it be a little bit more protein-fat-centric. We're not anti-carbs, but we want to…emphasize that protein. Maybe something like 20 gram of protein, and 10 grams of heart-healthy fat. That's things like avocado, nuts, nut butter, chia seeds and flax meal—all these great things.

And then, if we're using carbs, make sure they're giving our body something useful—like vitamins and minerals or fiber. So fundamentally, we're thinking about fruits or vegetables, or we're thinking about high-fiber things like beans. If you're going to bring in something like a toast, make sure that it's really teeming with fiber, at least four grams of fiber per slice.

So, from a high level, just really starting with, “Okay, the foundation I move from is setting me up to reduce food noise.” And that might be the first step for you—and that would be a really great, powerful step to each day. No matter what happens the night before, no matter how that holiday party went, starting off your day, it's almost like you touch home base every morning. You get that protein-fat-centric meal to stabilize your blood sugar and reduce food noise.

Dr. Mike: Yeah, I have one. And this goes back to my dad. I think meal planning can help. So let me explain.

I remember growing up when we'd [have] breakfast, my dad was already wondering what he was going to eat for lunch. He [wasn’t] even done with breakfast. And then [we’d have] lunch, and he was already thinking about what we were going to eat for dinner. He's [wasn’t] even done with lunch. And [during] dinner, he was thinking, “Oh, what's for breakfast? Oh, maybe we can use some of [this].”

It was never-ending. And so, I wonder if we plan our meals better, [we] don't need to worry about what's for dinner. And if somebody says, “Oh, I already got it ready. Don't worry about it.” Maybe that could help, too.

Dr. Hehmeyer: I love that, Dr. Mike. Absolutely! You've already made the decision; you don't even need to think about it.

Dr. Mike: Yeah.

Dr. Mike: All right. That was just me.

Dr. Crystal: So, I’m wondering if this is something that works since Dr. Mike added his.

Dr. Mike: And mine got a thumbs-up from the expert just so you know.

Dr. Crystal: Let's see if I can one-up Dr. Mike.

Dr. Mike: This happens all the time.

Dr. Crystal: What do you think about water and staying hydrated—like water before meals or having water throughout the day? There's this idea that when we're thinking about food or we think we're hungry, maybe we really are thirsty. Just curious.

Hydration and Food Noise 00:18:03

Dr. Hehmeyer: Yeah, absolutely. Dr. Crystal, you were totally spot on there. Sometimes, there can be confusion: thirsty, not hungry. And our body confuses it to the same point of confusion that can happen [when we are sleep-deprived]. One of the ways that food noise can get really kicked up is if we're not getting enough sleep, which of course, is a theme for many people during the holiday season.

But similarly, it's a case of mistaken identity. Our body misunderstands that [we] need energy in the form of sleep, as [we] need energy in the form of food. It's a case of mistaken identity. And so, if that rings true for anyone listening, I would just invite you to start to notice the days when, for whatever reason, the amount of sleep you got the night before was not what you intended.

The next day, start to notice your cravings and the food noise. Is it getting kicked up? And also…if you do see, the answer to that is yes, perhaps you can find a way to say a “no, thank you” to something that might not be a match for you feeling better. And [then] look at, “Okay, great. How can I get more sleep tonight? Because that's what my body really needs.”

Dr. Mike: So, I think so far everything we've talked about—the strategies—[has been] fantastic. Even your water thing was okay. The meal plan was better. You're making me forget what I was going to say.

Dr. Crystal: See? Yeah…

Dr. Mike: No. I got it.

So, all of these strategies…they are everyday stuff, right? But Dr. Hehmeyer, it's December now. There are commercials all over the place for food, cakes and cookies. And you're going to people's houses, and there's food on the counter. There are all kinds of appetizers.

So, what do we need to do now? Do we have to ramp up all these strategies, or is there something a little different we can do during the holidays?

Strategies for the Holiday Season 00:20:15

Dr. Hehmeyer: Great question, Dr. Mike. My encouragement is to step into the season by being realistic. Do not set yourself up for unrealistic expectations. Make some shifts this holiday season [that you believe will] make you proud of yourself.

Dr. Hehmeyer: Great. Let's start with baby steps. So, for all of you listening, my encouragement is to look at your own life and where you might start.

Maybe you see yourself starting with alcohol. That would be where you want to start. You just see that… alcohol tends to be more of a challenge. And you see, when you drink more alcohol, you eat more food. It kind of feeds into this theory.

So maybe you would start with alcohol, but maybe you would start with how much dessert you're having. Or you'll start with, “Okay, I typically forget all about exercise and movement until January 2nd, beginning right now.” Maybe you'll start by figuring out, “Okay, maybe I can get two 20-minute workouts in a week. Maybe I could do that.”

So, we just want baby steps forward and make a promise. Make one promise to yourself about one action that you will begin practicing every day, beginning today and practice it.

Dr. Hehmeyer: And the thing about that is: you identify the action; you take the action, and you acknowledge yourself for the action—like, really acknowledge yourself.

And then if you fail, or if you don't take that action one day, look at it as a learning opportunity. What didn't work? Well, “Okay, I said I was going to get vegetables once a day, and I didn't get to the grocery store. I didn't have any vegetables, so I didn't have vegetables.” Okay, great. So, how can you be a little more strategic about getting to the grocery store or having what you need?

So, there are a lot of different ways you could approach that. But to me it's like, let's make a promise about one action you'll begin practicing this holiday season. Acknowledge yourself when you do it—like actually. When you fail, look at what you can learn from it and then just repeat it. Repeat that all over again.

Dr. Crystal: Wow, that's a great strategy. I mean, this is fantastic!

Dr. Mike: It's manageable.

Dr. Crystal: It's manageable. And you have given our listeners, the most valuable gift they could ever receive this holiday season. And we appreciate you for doing that. But just speaking of gifts, we just have a fun question to ask you. We did a show, and we usually do it maybe every other year: holiday health gifts.

Dr. Crystal: And so, we're curious if you could give our listeners one gift this holiday season—health-related—what would that gift be?

Dr. Hehmeyer: I love that question, Dr. Crystal. So, the gift I would give to every single one of you is this: I would give you the gift of giving up the all-or-nothing approach, and the gift of stepping into a whole new era of playing your best game right now. I call that mastering your middle ground.

So, giving up this overindulgence-deprivation cycle and stepping into a new way of relating to eating, drinking, moving and sleeping. [It] becomes an inquiry you have with yourself around, “Okay, what is the best game I could play right now? What action could I take that I would be proud of myself for taking?”

So just shifting [you’re] perspective to me. When people make that shift—when the light bulb goes on—it's nothing short of miraculous what emerges over time.

Dr. Mike: Fantastic information.

Thank you, Dr. Hehmeyer, for coming on the show. If our listeners want to connect with you, learn a little bit more about you. Where can they go?

Dr. Hehmeyer: Yes. Thank you. You can find me on Instagram: @WellEmpowered. You can find me on my website: WellEmpowered.com. And then I have a little hidden page that I'd love to share with your listeners. It has some secret discounts.

Dr. Mike: Dr. Crystal likes…oh she's getting all ready!

Dr. Crystal: Writing it down!

Dr. Hehmeyer: Yes. So, if you go to WellEmpowered.com/Gifts, you'll find some secret discounts. If you're interested in exploring working together, you can take a look at those. You can also schedule a complimentary consultation. It would be a pleasure to connect live with any of you.

Dr. Mike: Awesome. Thanks for coming on. We really appreciate it.

Dr. Hehmeyer: Thanks so much, Dr. Mike. Thanks so much, Dr. Crystal. It's been a pleasure.

Dr. Mike: Don't forget, you can go to LiveForeverish.com and you can download, like, share, comment and of course, subscribe to the Live Foreverish podcast. I'm not going to ask Dr. Crystal how many episodes are there, because we never know. There's over 500 now, right? Come on. Something close. I don't know.

Dr. Crystal: It’s getting there.

Dr. Mike: There's a lot there. That's LiveForeverish.com. And then, by the way, our sponsor Life Extension, wants to say thank you for being a great audience. If you go to LifeExtension.com, shop around and when you're at the checkout, use the discount code…

Dr. Crystal: “PODCAST.” I was ready.

Dr. Mike: She was ready this time. That's right. “PODCAST.” You get 10% off $50 or more plus free shipping and handling. That's at LifeExtension.com. I'm Dr. Mike, that's...

Dr. Crystal: Dr. Crystal.

Dr. Mike: Thanks for listening.