Tag: Troubleshooting

What feels like hunger often isn’t. Thirst mimics hunger. Fatigue mimics hunger. Boredom, stress, and habit all trigger the same “I want to eat” sensation. Research by Mattes on hunger and thirst measurement shows the signals overlap in the brain. Real hunger builds gradually and can be satisfied by various foods; false hunger hits suddenly and craves specific foods. This companion covers the misinterpretation problem, the usual suspects (thirst, fatigue, boredom, emotion, habit), real versus false hunger markers, the diagnostic pause technique, and the response fork for each type of signal. (5 min read)

If you slept poorly, intense cravings aren’t a mystery—they’re a predictable hormonal consequence. Sleep deprivation increases ghrelin by 28%, decreases leptin by 18%, and rewires your brain’s reward system to find high-calorie foods more appealing. You’re not weak; you’re chemically primed to crave. This companion explores the hormonal shift from sleep loss, how the brain changes (prefrontal cortex dims while reward centers amplify), why even mild sleep debt counts, and the troubleshooting move when cravings spike for no apparent reason. (3 min read)

When weight loss stalls despite consistent eating, examine sleep, stress, and movement before touching your food intake. Poor sleep disrupts hunger hormones; chronic stress elevates cortisol, promoting fat storage; and NEAT (non-exercise activity) affects total energy expenditure more than most realize—lean individuals move about 2.5 hours more per day than obese individuals. This companion explores each factor in depth, the research behind them, and the three-question check to run before adjusting your diet. (4 min read)

This is the “what-the-hell effect”—one slip interpreted as total failure, licensing continued deviation. The thinking is wrong because one cookie and ten cookies are not the same. One hour outside your eating window and six hours outside are not the same. A stumble isn’t a fall unless you decide it is. The damage from the initial slip is minor; the damage from everything that follows is the real problem. This companion explores how the what-the-hell effect works, the math that doesn’t support it, why the thinking happens, the correct response, the reset mindset, and building resilience. (5 min read)

Weekends remove the external structure that weekdays provide. Your schedule, environment, and social context all change—and with them, the cues that support your weekday eating patterns. The problem isn’t willpower. The problem is that you’ve been relying on weekday scaffolding without realizing it. This companion explores why weekdays work (fixed schedule, limited access, public accountability), why weekends fail (unstructured time, full kitchen access, relaxation mindset), diagnostic questions, and how to build weekend structure. (4 min read)

Recognize it for what it is: a trap. Guilt after eating triggers emotional distress, which triggers more eating for comfort, which triggers more guilt. The interrupt isn’t more guilt—it’s less. Acknowledge what happened, refuse to catastrophize, and move on immediately. One eating event, no matter how “bad,” is just one event. The spiral happens when you let guilt drive the next choice. This companion explores how the spiral works, why guilt backfires, the self-compassion research, how to interrupt at step two, and the immediate practice for breaking free. (4 min read)

Fear of hunger often comes from past experiences—dieting too restrictively, food insecurity, or simply never having learned that hunger is tolerable. The fear isn’t usually realistic: you have access to food, hunger is temporary, and your body can easily handle short periods without eating. Examining and testing this fear can liberate you from preemptive eating that adds unnecessary calories. This companion explores where hunger fear originates, how to reality-check it, what hunger actually is (waves, not escalation), the hidden costs of fearing it, and practical ways to build tolerance. (4 min read)