Stop doing these 2 things if you want to avoid cravings

Inflamed in the Brain

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In this episode of the Inflamed in the Brain podcast, host and dietitian Krissy dives deep into a topic that so many struggle with: cravings. She explores why cravings are often misunderstood, why restricting the types and amounts of food you eat can backfire, and how this cycle of restriction can lead to overeating and increased inflammation. Krissy shares actionable strategies to break free from the craving-restriction cycle and achieve lasting balance.

Introduction:

Krissy welcomes listeners back to another episode of Inflamed in the Brain, where today’s focus is on cravings—a common challenge that many associate with a lack of willpower or discipline. She explains how cravings are often wrongly viewed as a personal failure when, in reality, they are a normal biological response to restriction. Many people blame their cravings for diet failures, often feeling ashamed and cycling back to restrictive eating plans without considering what’s truly driving those cravings.

Krissy describes cravings as more than just casual food thoughts; they can be intense and all-consuming, like an unshakable desire for an ooey-gooey chocolate chip cookie that preoccupies your mind. She discusses how ignoring these cravings and substituting them with so-called “healthier” options often leads to frustration and overeating, fueling guilt and inflammation.

Main Points Covered in This Episode:

1. Why Restricting How Much You Eat Triggers Cravings
   Krissy breaks down how restrictive eating—whether it’s cutting calories, skipping meals, or overly controlling portion sizes—actually sets the stage for cravings. She highlights the harmful impact of diet culture, which encourages food restriction as a measure of worth, discipline, or health. However, when you consistently eat less than your body needs, your biological defense mechanisms kick in, intensifying cravings as your body tries to compensate for perceived scarcity.
   She explains that this survival response is designed to protect you, pushing you to eat more when food seems scarce—even if the restriction is self-imposed. This not only undermines your goals but also sets you up for the “fuck it” moments when you end up overeating, triggering inflammatory responses that can derail your progress.
2. The Science Behind Cravings and How Restriction Affects Your Mind and Body
   Krissy dives into the science of cravings, explaining that calorie restriction affects not just your body but also your mind. When you consistently tell yourself “no” to foods you crave, your brain fixates on what you can’t have, leading to obsessive thoughts, increased anxiety, and ultimately overeating. She discusses how this heightened focus on food creates a vicious cycle where restriction amplifies cravings rather than controlling them.
3. Fix #1: Build Your Interoceptive Awareness
   To counter the effects of restrictive eating, Krissy introduces the concept of interoceptive awareness—the ability to tune into your body’s internal signals like hunger and fullness. Instead of relying on external rules like calorie counting or portion control, she encourages listeners to connect with their body’s cues. She provides tips on how to develop this skill, such as slowing down during meals, eating without distractions, and checking in with your hunger and fullness levels.
   By building interoceptive awareness, you’re more likely to eat when you’re genuinely hungry and stop when you’re satisfied, reducing the risk of overeating and avoiding the craving-restriction cycle.
4. Why Restricting the Kinds of Food You Eat Triggers Cravings
   Krissy explains how l

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