Christian Healthy Lifestyle 

Age gracefully | Live abundantly | Thoroughly equipped for every good work

by David Sandstrom 

October 4, 2023

In this interview, Dr. Glenn Livingston shares his expertise on how to defeat food cravings and change your relationship with food for good. 

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Show Notes


Today's Guests...

  • PhD. Psychologist and author Glenn Livingston

Topics Discussed...w / Time Stamps

  • 2:03 - Why cravings are natural but can be labeled “dormant”
  • 4:22 - Making clear food rules and arguing against destructive thoughts
  • 6:30 - Breathing techniques to calm cravings
  • 15:48 - Planning meals in advance for better evening choices
  • 18:22 - Looking for “evidence of success” when you slip up
  • 23:11 - Why modern food environment sets us up for overeating
  • 30:34 - The truth about counting calories
  • 33:44 - Intermittent fasting may not be best approach initially
  • 39:09 - Tips for long-term mastery over food

Scroll through the text below to read a summary of our conversation.

How to Defeat Your Craving: Summary

In this interview with Dr. Glenn Livingston, he provides science-backed techniques for defeating food cravings by changing your relationship with food.

Dr. Glenn begins by explaining that cravings are natural responses, but can be labeled "dormant" with the right strategies. One method is making clear food rules for yourself and arguing against destructive thoughts that lead to breaking them. For example, "I will only have chocolate on weekends." When you get an urge during the week, counter it by explaining why indulging the craving would undermine your progress.

Another powerful technique is using breathing to calm the "panic state" of cravings. Specifically, breathe in for a count of 7, and out for 11. Breathing out longer signals to your brain that there is no emergency requiring binge eating.

Additionally, prevent intense hunger by eating regular meals throughout the day for the first several months of overcoming cravings. Planning meals in advance also helps make better evening food choices when willpower is lower.

When you do slip up, look for evidence of success rather than beating yourself up. For instance, notice if you binged less than usual as progress. Perseverating on guilt leads to more binges.

The modern food environment sets us up for failure with hyper-palatable processed foods engineered to hit evolutionary "bliss points." Our brains perceive these as survival foods, overriding willpower. Marketing and advertising also undermine our defenses.

Therefore, transition to a diet of mostly whole, natural foods. Your pleasure receptors will adapt over time, allowing you to enjoy healthy foods once again.

Contrary to mainstream advice, counting calories can backfire. It leads to restricting during the day, saving calories for binges later on. As you moderate processed foods, calorie tracking becomes less necessary.

Intermittent fasting may also not be the best approach when first overcoming cravings. Regular eating prevents intense hunger, curbing urges to binge. Fasting can come later once cravings are extinguished.

In summary, Dr. Glenn provides proven techniques for long-term mastery over food through understanding the psychology and science of cravings. His approach leads to a healthier relationship with food by putting you back in control.

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About the author 

David Sandstrom

I want to help you maximize your health potential so you can look and feel your best at any age. We do this by aligning our lives more fully with God's natural design for our spirit, mind, and body. I've been helping people maximize their health potential since 2005.

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