Beating food addictions | Dr Jud Brewer
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
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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."
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
The Craving Piece
This Chapter discusses the role of craving in habit formation and how it is not always present in habitual behaviors.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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.
![](https://s3.castbox.fm/webstatic/images/book.5d108c35.png)
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
Abstinence Violation Effect
The Abstinence Violation Effect (AVE) is a psychological phenomenon that describes the tendency for individuals to engage in excessive behavior after a perceived lapse or slip-up in their efforts to change a habit. It is often characterized by feelings of guilt, shame, and a sense of failure, leading to a cycle of self-sabotage. The AVE is particularly common in addiction recovery, weight loss, and other areas where individuals are trying to break unhealthy habits. Dr. Brewer emphasizes that the AVE is a common experience and that it is important 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.
Mindfulness
Mindfulness is a mental state of active, non-judgmental awareness of the present moment. It involves paying attention to thoughts, feelings, sensations, and experiences without getting caught up in them or reacting to them. Mindfulness has been shown to have numerous benefits for mental and physical health, including reducing stress, improving emotional regulation, and promoting self-awareness. Dr. Brewer advocates for mindfulness as a key tool for 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 cultivating mindfulness can help us make more conscious choices and break free from habitual patterns.
Habit Loop
The habit loop is a neurological model that describes the process of habit formation. It consists of three key components: a trigger, a behavior, and a reward. The trigger is a cue or stimulus that initiates the behavior. The behavior is the action or routine that is performed in response to the trigger. The reward is the positive outcome or feeling that reinforces the behavior and makes it more likely to occur in the future. Dr. Brewer emphasizes the importance of understanding the habit loop in order to break unhealthy habits. He suggests that 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.
Goodhart's Law
Goodhart's Law, also known as Campbell's Law, is a principle that states that "When a measure becomes a target, it ceases to be a good measure." This means that when we focus too much on achieving a specific metric, we may lose sight of the underlying goal or purpose. Dr. Brewer uses Goodhart's Law to illustrate the limitations of measurement in habit change. He argues that focusing solely on metrics, such as calorie tracking or step counts, can lead to unhealthy behaviors and a disconnect from our bodies. He suggests that it is important to use measurements as a tool, but not as the sole determinant of success.
Pleasure Plateau
The pleasure plateau is a concept that describes the diminishing returns of pleasure associated with repeated exposure to a stimulus. In the context of eating, the pleasure plateau refers to the fact that the initial enjoyment of a food often decreases with each subsequent bite. Dr. Brewer argues that mindfulness can help us become aware of the pleasure plateau and avoid overindulging. 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.
Chris
Chris is a case study individual discussed in the podcast. He is struggling with night snacking and alcohol consumption. Dr. Brewer uses Chris's case to illustrate the principles of mindfulness-based habit change. He provides practical advice for Chris on how to cultivate awareness of his habits and explore the pleasure plateau associated with sweet foods. Chris's journey serves as an example of how mindfulness can be applied to real-life situations and how it can help individuals break free from unhealthy patterns.
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
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.
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