Digest

Dr. Judd Brewer, a psychiatrist and neuroscientist, returns to the podcast to discuss his new book "The Hunger Happen: Why We Eat When We're Not Hungry and How to Stop." He emphasizes the importance of understanding how the brain works to gain agency over our habits, particularly eating habits. Dr. Brewer debunks the myth of willpower as a primary tool for habit change, highlighting the role of neuroscience and the habit loop, which involves a trigger, behavior, and reward. He explains that while habits are initially formed through rewarding experiences, they can become maladaptive over time. Dr. Brewer emphasizes the importance of mindfulness in breaking unhealthy habits, particularly in the context of eating. He argues that mindfulness allows us to become aware of the true reward value of a behavior, often revealing that the initial pleasure plateau is quickly followed by a cliff of overindulgence. He suggests that instead of relying on restrictive diets or willpower, we should focus on cultivating awareness of our emotions and the results of our behaviors. Dr. Brewer also discusses the role of emotional eating and the importance of addressing underlying emotional experiences, particularly when trauma is involved. He emphasizes that shame and guilt are counterproductive in habit change and that we should focus on learning from our experiences with curiosity and compassion. Dr. Brewer also addresses the challenges of living in a modern environment filled with distractions and hyper-palatable foods, suggesting that cultivating mindfulness is more difficult in this context. He highlights the importance of developing stress tolerance and coping mechanisms to navigate these challenges. Dr. Brewer concludes by discussing the potential of pharmacology, particularly GLP1 agonists, in addressing unhealthy eating habits, but emphasizes the importance of understanding the brain's mechanisms and cultivating mindfulness as a long-term solution. This segment focuses on the common "abstinence violation effect" and the limitations of measurement in habit change. Dr. Brewer explains that "slip-ups" are common and can be opportunities for learning, emphasizing the importance of curiosity and self-compassion over self-criticism. He also discusses the limitations of calorie tracking and other metrics, arguing that they can distance us from our bodies and make us less attuned to our internal cues. Dr. Brewer suggests that the goal should be to cultivate awareness and listen to our bodies, rather than solely relying on external measurements. He emphasizes the importance of understanding the underlying motivations for habit change and the need for a long-term approach that focuses on the journey as much as the destination.

Outlines

00:00:00

Introduction

This Chapter introduces Dr. Judd Brewer, a psychiatrist and neuroscientist, and his new book "The Hunger Happen: Why We Eat When We're Not Hungry and How to Stop."

00:02:16

Dr. Brewer's Mission

This Chapter explores Dr. Brewer's mission as a clinician and academic, which centers around empowering individuals to gain agency over their habits by understanding how their brains work.

00:04:34

Defining Habits

This Chapter defines habits as automatic behaviors that are set up for efficiency and discusses the habit loop, which involves a trigger, behavior, and reward.

00:07:28

Competing Forces and Delayed Gratification

This Chapter explores the concept of competing forces in habit formation, particularly in the context of instant gratification versus delayed gratification, and how these forces relate to survival instincts.

00:10:05

The Craving Piece

This Chapter discusses the role of craving in habit formation and how it is not always present in habitual behaviors.

00:11:31

Stress, Anxiety, and the Prefrontal Cortex

This Chapter explores the relationship between stress, anxiety, and the prefrontal cortex, which is responsible for rational thinking and planning. It explains how stress can shut down the prefrontal cortex, leading to reliance on older, more primitive brain regions and habitual behaviors.

00:13:50

Mindfulness and Habit Change

This Chapter discusses the role of mindfulness in breaking unhealthy habits by bringing awareness to our behaviors and changing the reward value associated with them.

00:17:20

The Feeling Body and Habit Formation

This Chapter emphasizes the importance of paying attention to our feelings and sensations in understanding and changing habits, as they are often more influential than thoughts.

00:19:21

A Case Study: Potato Chips and the Pleasure Plateau

This Chapter presents a case study of a patient who used mindfulness to become aware of the true reward value of eating potato chips, leading to a reduction in her consumption.

00:22:46

Abstinence vs. Mindfulness

This Chapter compares the traditional abstinence-based approach to habit change with Dr. Brewer's mindfulness-based approach, highlighting the limitations of restriction-based methods, particularly in the context of food.

00:26:39

The Food Environment and Habitual Eating

This Chapter explores the role of the modern food environment in promoting habitual eating and the challenges of resisting hyper-palatable foods.

00:33:23

Emotional Eating and Coping Mechanisms

This Chapter discusses the concept of emotional eating and how it can become a habitual coping mechanism for negative emotions. It explores the importance of addressing underlying emotional experiences, particularly trauma, in breaking this habit.

00:40:26

Shame, Guilt, and the System That Has Failed Us

This Chapter addresses the feelings of shame and guilt that often accompany unhealthy habits and argues that these emotions are counterproductive and stem from a system that relies on willpower and self-control.

00:43:25

Beating Ourselves Up and Cultivating Awareness

This Chapter explores the habit of beating ourselves up for our mistakes and how it can hinder our ability to cultivate awareness and learn from our experiences.

00:45:26

Mindfulness in Western Environments

This Chapter discusses the challenges of cultivating mindfulness in a modern environment filled with distractions and hyper-palatable foods, comparing it to the environment of centenarian populations.

00:51:03

Stress Tolerance and Wisdom

This Chapter explores the concept of stress tolerance and wisdom, arguing that it is a learned skill that can be developed at any age through experience and the willingness to be with our negative emotions.

00:52:44

A Case Study: Chris and Night Snacking

This Chapter presents a case study of a man named Chris who is struggling with night snacking and alcohol consumption. Dr. Brewer outlines a mindfulness-based approach to help Chris break these habits.

00:54:26

Calorie Tracking and Habit Change

This Chapter discusses the limitations of calorie tracking as a long-term solution for habit change, highlighting its effectiveness for individuals with a hyper-logical mindset but its potential to be counterproductive for others.

00:57:08

Addressing Alcohol Consumption

This Chapter focuses on addressing alcohol consumption as a potential contributor to unhealthy eating habits, emphasizing the importance of becoming aware of the negative consequences of alcohol and exploring alternative ways to achieve relaxation.

01:01:02

Habit Substitution and Mindfulness

This Chapter explores the role of habit substitution in breaking unhealthy habits, but emphasizes that it is often an intermediate step and that the ultimate solution is learning to manage our emotions without external reliance.

01:03:19

The Observer Effect and Noting

This Chapter discusses the observer effect and the practice of noting our experiences, particularly emotions, as a way to gain perspective and reduce identification with them.

01:07:57

Psychedelics and Mindfulness

This Chapter explores the potential parallels between psychedelics and mindfulness in affecting the brain's default mode network and promoting a sense of selflessness. It emphasizes that while psychedelics can be a window into this state, ultimately, we need to learn to access it ourselves through mindfulness practices.

01:11:28

The Brain's Plasticity and Habit Change

This Chapter discusses the brain's plasticity and the potential for changing neural circuitry and neurotransmitter levels through mindfulness practices. It highlights research showing that mindfulness can reduce activity in the posterior cingulate cortex, a brain region associated with craving.

01:16:29

The Cynic's Perspective and Pharmacology

This Chapter addresses the cynic's perspective on the effectiveness of mindfulness in a modern environment and explores the potential role of pharmacology, particularly GLP1 agonists, in addressing unhealthy eating habits. It acknowledges the limitations of pharmacology and emphasizes the importance of mindfulness as a long-term solution.

01:19:03

The Importance of Desire and Long-Term Studies

This Chapter discusses the importance of desire and the need to distinguish between healthy and unhealthy desires. It also explores the need for long-term clinical studies to assess the effectiveness of mindfulness-based interventions for habit change.

01:25:45

Cultivating Awareness for Chris

This Chapter provides practical advice for Chris, the case study individual, on how to cultivate awareness of his night snacking habits and explore the pleasure plateau associated with sweet foods.

01:28:26

Resisting vs. Accepting Cravings

This Chapter explores the concept of resisting versus accepting cravings, emphasizing that resisting cravings can actually make them stronger. It introduces the RAIN acronym for recognizing, allowing, investigating, and noting cravings.

01:30:56

Meeting Needs vs. Feeding Wants

This Chapter distinguishes between meeting our needs and feeding our wants, emphasizing that food is not a solution for emotional needs and that true self-care involves addressing those needs directly.

01:32:37

The Abstinence Violation Effect and Measurement

This Chapter discusses the common "abstinence violation effect" and the limitations of measurement in habit change. Dr. Brewer explains that "slip-ups" are common and can be opportunities for learning, emphasizing the importance of curiosity and self-compassion over self-criticism. He also discusses the limitations of calorie tracking and other metrics, arguing that they can distance us from our bodies and make us less attuned to our internal cues. Dr. Brewer suggests that the goal should be to cultivate awareness and listen to our bodies, rather than solely relying on external measurements. He emphasizes the importance of understanding the underlying motivations for habit change and the need for a long-term approach that focuses on the journey as much as the destination.

Keywords

Q&A

• What is the "abstinence violation effect" and how does it relate to habit change?

  The "abstinence violation effect" is a common phenomenon where individuals, after a perceived lapse or slip-up in their efforts to change a habit, engage in excessive behavior. This is often driven by feelings of guilt, shame, and a sense of failure, leading to a cycle of self-sabotage. Dr. Brewer emphasizes that this effect is common and that it's crucial to approach slip-ups with curiosity and compassion rather than self-criticism. He suggests that these experiences can be valuable opportunities for learning and growth.

• What are the limitations of measurement in habit change?

  Dr. Brewer argues that while measurement can be helpful, it can also be problematic. He highlights Goodhart's Law, which states that when a measure becomes a target, it ceases to be a good measure. This means that focusing solely on metrics, like calorie tracking or step counts, can lead to unhealthy behaviors and a disconnect from our bodies. He suggests that it's important to use measurements as a tool, but not as the sole determinant of success.

• What is the goal of habit change according to Dr. Brewer?

  Dr. Brewer emphasizes that the goal of habit change should be to cultivate awareness and listen to our bodies, rather than solely relying on external measurements. He suggests that understanding the underlying motivations for change and focusing on the journey as much as the destination is crucial for long-term success.

• How does mindfulness help in breaking unhealthy habits?

  Mindfulness allows us to become aware of the true reward value of a behavior, often revealing that the initial pleasure plateau is quickly followed by a cliff of overindulgence. By paying attention to our sensations and noticing when the pleasure starts to diminish, we can make more conscious choices about how much we eat and break free from habitual patterns.

• What is the role of the habit loop in habit change?

  The habit loop, which consists of a trigger, a behavior, and a reward, is a neurological model that describes the process of habit formation. Dr. Brewer emphasizes the importance of understanding the habit loop in order to break unhealthy habits. By becoming aware of the triggers, behaviors, and rewards associated with our habits, we can begin to interrupt the cycle and create new, healthier patterns.

Show Notes