What to do when “food noise” returns while taking a GLP-1 medication
GLP-1 medications have shown to provide some relief from “food noise” — a condition where one thinks about food in a constant, stressful, and uncontrollable way, leading to dysregulated eating patterns.
While the medication provides long-term relief for some, “food noise” can gradually return for others, which can be a distressing experience.
Below, you will find some strategies and advice on how to address the return of food noise when on a GLP-1 medication.
Differentiate between food noise and hunger:
Ensure you are nourishing yourself consistently and sufficiently during the day to make it easier to distinguish between true hunger and food noise. If you have skipped meals earlier in the day, for example, it is not uncommon for food noise to flare up in the evening. Our bodies thrive on rhythm and routines - even when on a GLP-1!
The next time food noise feels loud, ask yourself, have I nourished my body sufficiently? If not, it might be hunger speaking!
Notice patterns and triggers:
Pay attention to the food noise. When is it loudest? Can you identify any triggers? Keep a log of when the food noise shows up most strongly for you, noting the times, cravings, and emotions associated with it.
If it is more prevalent during certain times of the day, you can pre-empt the experience by having a snack beforehand, for example.
Many people find that food noise is associated with feelings of stress, boredom, loneliness or anxiety. By making these connections, you can seek support to address the root cause.
Don’t forget about satisfaction:
Eat foods you enjoy! Food is about nourishment, not punishment, and if you are consistently serving yourself bland, soulless dishes in the name of health, then it is all the more likely that the food noise will get louder.
There are so many ways to build healthy, balanced, and delicious meals that are as nourishing as they are satisfying. If preparing a healthy meal that actually tastes good feels like a daunting (or impossible!) prospect, work with a dietitian to support you. It will change the way you approach food, and will likely help with the food chatter.
You need to look at your sleep patterns
One more reason to prioritize rest and avoid doomscrolling at night: there is a clear connection between a lack of sleep and dysregulated eating during waking hours. For example, a lack of sleep boosts the hunger hormone ghrelin and decreases the fullness hormone leptin. It is important to prioritize going to bed at regular times each evening, and practice good “sleep hygiene”.
TIP: purchase an inexpensive “old-school” alarm clock that is not connected to the internet. Do not rely on your phone to wake you up, and keep it out of the bedroom. You’d be surprised how positively this small step can impact your sleep and overall health and wellbeing.
Prioritize fiber and protein:
Sufficient intake of fiber and protein at each meal means you are more likely to remain satiated for longer, which can keep food noise at bay.
Work with a dietitian to understand what your protein and fiber needs are, and how to build systems to support sufficient intake.
Eat consistently:
When on a GLP-1, it can sometimes feel harder to eat regular, consistent meals. However, it is very important to do so in order to manage food noise and to ensure you are getting the nourishment your body needs. While many people might think that nutrition is less important if one is successfully losing weight on a GLP-1, the truth is that it is more important than ever! Eating regular meals is pivotal for maintaining a healthy metabolism, ensuring your digestive system runs smoothly, having a healthy relationship with food, and avoiding dysregulated eating patterns which can make food noise hard to ignore.
Keep your doctor in the loop:
Talk to your doctor about any concerns and changes that come up while you are on GLP-1 medications. If you are not telling them about your experience and concerns (including the return of food noise!), then they cannot support you!
Work on your relationship with fooD WHILE ON A GLP-1
Just because you are on a GLP-1 doesn’t mean that your relationship with food instantly improves.
If you have had a challenging relationship with food before getting on the medication, then I strongly suggest working with a therapist AND a dietitian (hi 👋) who are experts in this area to set you up for success.
When I work with clients taking GLP-1s, I not only ensure that they are eating sufficiently, supporting their metabolism, and getting the nutrients they need to preserve muscle and bone density, but I also work with them on healing their relationship with food and provide hands-on tools and support for when food noise returns.