519: Reducing food cravings & why willpower doesn’t exist | Neuroscientist Jud Brewer, M.D., Ph.D.

Willpower Myth

The concept of willpower as a means to control eating habits is often misunderstood. Judd Brewer explains that what many perceive as willpower is actually a series of habits that have been established over time. He shares an example of a patient who lost weight not through sheer willpower but by understanding and altering his habit loops, which initially led him to eat fast food when anxious 1. This awareness allowed him to break free from the cycle without relying on willpower.

It's a habit. And the science suggests that it's actually more of a habit.

--- Judd Brewer

Brewer emphasizes that changing habits involves paying attention to the reward value of actions, rather than forcing oneself to resist temptations 2.

   

Intuitive Eating

Intuitive eating is a concept that encourages listening to one's body, but it can be challenging due to external influences. Jason Wachob and Jud discuss how substances like alcohol and ultra-processed foods can hijack our taste buds, making it difficult to discern true hunger from cravings 3. Brewer highlights that intuitive eating aligns with neuroscience, as it involves feeling into one's experience and recognizing when overeating doesn't feel good 4.

Your feeling body is much stronger than your thinking brain.

--- Judd Brewer

This approach requires mindfulness and a connection to one's physical sensations, which can be dulled by modern dietary habits.

   

Personality & Moderation

Personality types play a significant role in how individuals approach eating habits and moderation. Brewer notes that some people identify as abstainers, avoiding certain foods entirely, while others practice moderation, like the 80/20 rule 5. He suggests that personality is a pattern of habits, and these can be changed over time.

Personality is a habit. It's who we tell ourselves that we are.

--- Judd Brewer

The psychological component of weight gain is also discussed, with Brewer sharing a case of a patient who used food to cope with anxiety, illustrating how deeper psychological issues can influence eating behaviors 6.