197: This is your brain on cake & how to train yourself to be less anxious | Jud Brewer, M.D., Ph.D.

Willpower Limits

Jud Brewer explains why willpower often fails in controlling eating habits. He highlights that the prefrontal cortex, responsible for willpower, is the first to go offline when stressed or hungry, making it unreliable for long-term dietary control 1. Instead, Brewer suggests focusing on the brain's reward system, which is deeply ingrained from childhood experiences like birthday parties 2.

Our brain lays down this behavioral pattern, this habit that says, I know how rewarding this is. Don't think about it, just do it.

--- Jud Brewer

Understanding these reward mechanisms can help in developing more effective strategies for healthier eating habits.

   

Practical Tips

Brewer offers actionable advice for adopting mindful eating practices. He emphasizes the importance of paying attention to what we eat and savoring each bite to truly enjoy it, rather than mindlessly consuming food 3. Brewer also discusses the concept of "treat" days instead of "cheat" days, which helps reframe the internal dialogue around indulgences 4.

If we're going to eat cake, pay attention when we eat the cake.

--- Jud Brewer

This mindful approach can help individuals enjoy their food more and reduce the likelihood of overindulgence.

   

Craving Mechanisms

Understanding how cravings work is crucial for letting them go. Brewer explains that cravings activate the brain's default mode network, which is also involved in anxiety and rumination 5. Mindfulness training can deactivate this network, helping individuals manage cravings more effectively. He shares an example of a patient who quit smoking by paying attention to how bad cigarettes tasted, updating the brain's reward value 6.

We say, just smoke, but pay attention. Just like when you eat the cake.

--- Jud Brewer

This approach can be applied to various cravings, making it easier to break unhealthy habits.