How to Rewire Your Brain to End Food Cravings

by Dr Mark Hyman :


"Our brains are biologically driven to seek and devour high-calorie, fatty foods. The difference is that I have learned how to control those primitive parts of my brain. Anyone can this if they know how. In this article, I will share 3 steps to help you counteract those primitive parts of your brain that have you chasing high-calorie, nutrient-poor foods. But before you can update your brain’s biological software, you’ve got to understand why it developed in the first place.


Calories = Survival

The brain’s desire to binge on rich food is a genetic holdover from the days of hunter-gatherers. Given what scientists know today about our early ancestors it makes sense that our brains are hardwired to fixate on high-calorie foods. It’s a survival mechanism. Eating as many calories as possible, whenever possible, allowed our ancestors to store excess calories as fat and survive lean times. That approach worked well for 2.4 million years, but today it’s making us sick and fat.

That’s because our brains haven’t evolved as fast as our food environment. The human brain evolved over 2.5 million years. And, with the exception of the last 10,000 years, people only ate animals they could hunt and wild-plants they could gather. Imagine if you could only eat what you caught or picked! The variety of foods hunter-gatherers ate paled in comparison to the 40,000 different food items we can buy in the average big-box grocery store today(1).
And whereas we have easy access to food 24/7, drive-thru meals were not an option for hunter-gatherers. Not to mention that hunting and gathering was hard work. Early humans expended lots of calories acquiring their food, so they needed to eat high-calorie foods to offset the loss. The average hunter-gatherer got up to 60 percent of his calories from animal foods, such as muscle meat, fat, and organ meat, and the other 40 percent from plants(2).

That balance between protein and carbohydrates in the diet is where the problem lies, but it’s not what you think. Carbohydrates have gotten a bad rap, but they are the single most important nutrient for long-term health and weight loss. But I’m not talking about bagels and donuts. I’m talking about plant foods that more closely resemble what our ancestors ate. Hunter-gatherers ate fruit, tubers, seeds, and nuts. These are whole foods. They are full of fiber, vitamins, minerals and disease- and weight-busting colorful phytochemicals. They also take time to digest. Therefore, they raise blood sugar slowly, which balances metabolism and offers a steady stream of energy. Whole foods have all the right information and turn on all the right genes.

But the past 10,000 years saw the advent of both agriculture and industrialization. And, in the blink of an eye (by evolutionary standards), the human diet got turned upside down. Today, 60 percent of our calories come from things that hunter-gatherers wouldn’t even recognize as food. The bulk of those items—cereal grains, sugary drinks, refined oils and dressings—are simple carbohydrates(3). The primitive brain sees an endless supply of easy energy. Left unchecked, our bodies pay the price. The result is a two-fronted epidemic of obesity and diabetes in our country—what I call diabesity.

The Blood Sugar Cascade

When you eat simple carbohydrates, whether as sugar or as starch, they pass almost instantaneously from the gut into the bloodstream. Within seconds blood sugar levels start to rise. To counter the increase in sugar, the body releases insulin. Insulin is the key that unlocks the cells and allows sugar to enter. As sugar enters the cells, the amount of sugar in the blood declines and the body restores homeostasis.

An abundance of simple sugars in the diet goads the body into releasing more and more insulin. Eventually, the cellular locks get worn down from overuse. Like a key that’s lost its teeth, insulin loses its ability to easily open the cellular door. The cells become numb to the effects of insulin. As a result, the body pumps out more and more of the hormone to keep its blood sugar levels in check. Eventually, this cycle leads to a dangerous condition called insulin resistance. Insulin resistance—at the root of diabesity—causes you to gain belly fat, raises your blood pressure, messes up your cholesterol, makes you infertile, kills your sex drive, makes you depressed, tired, and demented, and even causes cancer.

3 Ways to Reprogram your Brain

Luckily there are ways to rewire the primitive parts of your brain by making good food choices. Here are 3 ways to get started. For more suggestions on how to wrestle control from your reptilian brain, see Chapter 15 of The Blood Sugar Solution.
•Balance blood sugar. Blood sugar highs and lows drive primitive food cravings. If you get famished between meals, that’s a sign that your blood sugar is crashing. When blood sugar is low, you’ll eat anything. To better balance blood sugar, eat a small meal or snack that includes healthy protein, like seeds or nuts, every 3 to 4 hours.

•Eliminate liquid calories and artificial sweeteners. Early humans didn’t reach for soda or fruit juices when they got thirsty. Sodas are full of chemicals and high fructose corn syrup. Processed fruit juices are awash in sugar. Try sticking with water and green tea. Green tea contains plant chemicals that are good for your health. And, last but not least, don’t succumb to the diet-drink trap. The artificial sweeteners in diet drinks fool the body into thinking it is ingesting sugar, which creates the same insulin spike as regular sugar.

•Eat a high-quality protein at breakfast. Ideally, you’re eating quality protein at every meal, but, if you need to prioritize one meal, choose breakfast. Studies show that waking up to a healthy protein, such as eggs, nuts, seeds, nut butters or a protein shake (see my UltraShake recipe) help people lose weight, reduce cravings and burn calories.

Ultimately, you may not control your genes but you do control what and how you eat. Since taking control and changing my diet, my brain no longer caves into the cravings and urgings that seduce the reptilian brain. The most powerful tool you have to transform your health is your fork! Use it well and you will thrive."

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Clients Testimonials

(Testimonials are updated on a regular basis.)

GOAL: weight loss
"Thank you again for our session, it was a break through for me, and I "noticed what is different" immediately upon leaving, to my surprise. I'll update you more soon, as I'm noticing more changes each day... this is definitely working for me.

Also thank you for the time you took with me. The visit seemed to go by on a blink and I was surprised when I looked at my watch upon leaving."

GOAL: passing critical exam for career promotion
"I passed! I was so stressed when I arrived at the test site, but with all the tools you gave me, I was able to not let it take over. Thank you so much!!!!

GOAL: stop smoking
"I came to you in December to quit smoking. Tremendous success! It is now February and I have not smoked since I met with you!"

GOAL: weight loss
"It is interesting when given the right tools how things can change. I am now two pounds away from my first goal of 40 pounds, then I want to hang there, keep it off, and loose at least 20 more.

GOAL: weight loss

"Hi Sally, I wanted to thank you for the reference of the Self Hypnosis Diet. I did not buy it immediately after I met you and even after I did I did not read it right away. I have read it thru once and 6 months later...well a little more then that... I am down 35 pounds.

In our last session you told me in the trance work that I would know what I wanted and be very clear in how to go about it and confident to to do so. I am writing you to say it all was so valuable to me. Blessings.

I still think about you and our sessions. I can not thank you enough for doing what you do. You impacted my life, so if you want to use me as a referance on your site, feel free."

(When clients want a CD to listen to between sessions, I recommend The Self Hypnosis Diet by Dr. Steve Gurgevich from Dr. Andrew Weil's clinic. Please click on the link in the sidebar to purchase this book and CD.)

GOAL: weight loss
'I haven't been craving my afternoon treats! Seriously. I've been eating yogurt and nuts in the morning, a good lunch in the afternoon and then having some sort of snack in the mid-afternoon, then a good dinner. I've been trying to keep my blood sugar level and it seems to have really been working. I haven't had a frappucino since I saw you! I think you are right too about the cravings - cravings aren't good - when I don't crave it is a healthier sign. I haven't been able to figure out what to eat a lot of the time because nothing sounds good. I've been so used to things sounding good for so long that it feels odd. I've also been trying to pay attention to being hungry. So whatever we did last time, let's do it again next time!"

GOAL: resolving emotional issue
"Just wanted to share that after our last session i felt soooo much better about my situation. Not sure what you exactly did but boy, it worked!"

GOAL: stop drinking alcohol
" I am feeling so strong and everything is going great with the work we did."

GOAL: weight loss
"I am a different person now."

GOAL: dealings with negative people
"So totally blown away by my first session. I have a whole different view of things that gave me total freedom."

GOAL: life goals
"Hi Sally. I'm thinking about who I know that can best talk me through an issue. Who do I learn from? Who gets it more than me? Sally!
All good stuff we are working with. Just BIG!
And I need your intuitive calm and common sense."

GOAL: weight loss
"Slower weight loss than expected, but this whole eating thing is so much better. I am eating good food and not even thinking about it. Portion sizes have dramatically decreased and I am feeling calmer. Not feeling any sense of lack, but not feeling guilty either."

GOAL: better sleep
"Our sleep hypnosis was a success. I've been sleeping better since our last session."

GOAL: weight loss
"I have lost 25 pounds since last fall! It feels good. I had to buy new jeans.
I will call you when I get back… to work on another area of my life."

GOAL: life goals
"My life changed for the better after our sessions, but I want to go through more to fine tune. Thanks so much. I look forward to seeing you as I type with a smile on my face!"

GOAL: weight loss
"Hi Sally,How are you??? I'm doing great - the cravings & desires for unhealthy junk food are gone!!! I am so grateful!!!"

GOAL: passing critical exam for new career
"I just wanted to let you know that I passed my oral assessment in Washington, DC. Thanks for your help."

GOAL: positive change and self confidence
"Hi Sally, I just wanted to say thank you for all u have done for me. I think that it was fate that I met you. I believe that something is learned from everyone you come in contact with throughout your life and I can't tell you how much I learned from you. You are a great inspiration. You have a wonderful gift and a beautiful spirit. Since I have met you, I can see a positive change in me, the light inside of me is returning and I am becoming more confident everyday. Thank you again."

GOAL: weight loss
"I went to a nutritionist and loved her! you would LOVE her! her name is jennifer adler and her website is www.realizehealth.com. i sat down and told her everything, about how long i'd been dieting, and all about you. i told her how i have food voices in my head and i need to eliminate them. her suggestions were great and, by the way, completely in line with yours. i would tell her what you'd recommended and she'd say something like, "that makes my heart go pitter-pat!" i think that all the work we'd done put me in a place to accept what she suggested. i just needed that food guidance aspect. i wanted to tell you about 2 things she recommended. i figure you already know about them, but just in case. the first is Kombucha. the second is Kefir."

GOAL: improving sleep
"I'm happy to report my sleep has been better this week… I look forward very much to our next session."

GOAL: life goals
"What a pleasure it was to work with you a few weeks ago. I felt immediately comfortable in your space and felt very safe and easily able to be vulnerable in your presence. You are a very loving and peaceful soul and I am honored to have been able to work with you. I think we did a lot of good work that day, and am looking forward to its continued unfolding as the weeks go on. I have already recommended you several times and look forward to working with you again in the future."

GOAL: relieving unwanted response pattern
'We just left the theater and I was tear-free! I can't thank you enough for your help and extra meridian tapping."

GOAL: decision making
"I had a big decision to make and couldn't seem to do it. I was driving myself crazy going back and forth between the two choices, really stuck and frustrated. After doing parts work and the other processes, along with hypnosis, I was able to trust myself to make the best choice."

GOAL: releasing grief and sadness
"Today has been the first fantastic day in a long time. I am so glad to be able to tell you about it… Again, WOW! Out of sadness and fear I suddenly feel renewed and have hope again."

GOAL: weight loss
"I have lost all the weight I wanted to in 3 months. Not only have I gotten rid of my weight problem, everything seems to be clicking for me. Many of the problems I used to have are now gone and life is so much easier."

GOAL: clearing negative memories, thoughts, feelings and behaviors and setting positive life goals and intentions
"I felt great last week after our session! ...I was in such a peaceful, strong place the whole afternoon...Lets do it again soon."

GOAL: clearing indecision about changing jobs
"I came home and was SOOOO tired. I feel WAY different.. towards my boss, my job.. just in general. It's amazing. Thank you so much Sally."

(FYI Within a few weeks, this client got a new job at twice the salary.)
"I got the job!!!!! Thanks so much for the support!"

GOAL: life decisions
"Thank you very much for the session yesterday.
I really did enjoy it very much, so much that I didn’t even realize how much time we spent together!"

GOAL: stop smoking
"At a session with you in May a year ago, you helped me quit smoking. Well, it worked like a charm. I am back to free and healthy lungs for almost a year! I graduated last summer and passed my board exams and am building up a practice in a great integrative clinic along with some experienced and wonderful MD's."

GOAL: improving love relationship
"I just wanted to send you a note to let you know what a HUGE impact you've had on my life. My outlook, feelings, and views on relationships are way different than they were a few months ago. Very positive changes have been made, and continue to be made."

GOAL: stop binging on junk food
"This hypnosis stuff really seems to be helping. I really thought this was going to chain into another eating binge but I really felt that I had a choice. I got a tall glass of water and felt okay. All the techniques you taught me have been super helpful. I have a feeling hypnosis will be able to help me with a lot of things."

GOAL: preparing for important exam
"I just wanted to confirm my next appointment with you… I think the first session really helped me focus and have a more positive outlook."

GOAL: stress management and sleep
"This last week since my first appointment has been the best week of my life. "

GOAL: leaving a toxic job
"The BEST thing in the WORLD happened!... I look forward to the future with a smile on my face! …The Universe is working with me. I thank you for teaching me how to interact with it...At the end of the day, I got exactly what I wanted … How great is that????"

GOAL: weight loss
"What a change! I don't snack all day anymore and I am making healthy choices without feeling bad. "

GOAL: sleep support
"Your training and credentials are impressive, and it’s good to know that you have a deep understanding of what happens with insomnia (the exhausted adrenals, stress hormones, etc)...I will definitely keep your info handy and refer people to you."

GOAL: study habits and self esteem
"You are truly exceptional at what you do. Just wanted to say thanks for everything. I'm glad I met you, and appreciate your support, advice and expertise! See you soon!!"

GOAL: life goals
"Thank you so much for your time and energy yesterday. I really enjoyed meeting you and am excited to see where the information and guidance you have given me will take me."

GOAL: self esteem and trauma release
"Thank you for your help yesterday. I felt completely comfortable which is rare. Today, I feel more like "me" than I have been in a long time. "

Goal: change a habit/behavior
"Thank you for a very productive session."

GOAL: career advancement
"After three sessions everything started falling into place. My 5 year plan suddenly is happening quickly and easily. Thank you for all your help!"

GOAL: recovering from grief of losing a loved one
"Have truly been feeling better since our last session. Brighter, and believing in the future! Please let me know when you have time for me again. I want to keep feeling GOOD. Thanks."

GOAL: weight loss
"I had a big problem with snacking all day long because I work at home. After just one session, it is no longer a problem. I couldn't believe it was so easy. "

GOAL: surviving negative family dynamics
"There is a warmth and calmness running through my veins tonight that can only be attributed to being "Sally-ized". Thank you. Having everything start to unfurl is very interesting... It has been difficult, but I knew that I needed to stick to my guns... Well, I AIN'T playing that game anymore. And it feels really good."

GOAL: stop smoking
"I had smoked cigarrettes for 20 years. I started when I was really young and did not really think hypnosis would work, but I had a new girlfriend that didn't like it that I smoked. My first hypnosis session was on a Friday afternoon. That weekend, I went out to all the places I usually smoke and it was amazing. Just like Sally said, I did not have to struggle not to smoke, I just didn't even want to. "

GOAL: recovering from grief and loss
"I slept well. I was able to cope with things WAY better. I could leave the house each day …with a smile in my heart, and on my face. …You have taught me so many fantastic things! You have taken me from a confused "blackest black" man, like damn Queen Victioria grieving for Albert, and put me back in the world I must live in. And made me understand about love and loss, and… how to cope. You have given me so many beautiful pictures in my head. And when I wake restless or worried, I can see the waves washing over my rock … And say "thank you universe for what I DO have." You have given me that. That is amazing."

GOAL: self esteem
"Hypnosis helped me stop being so anxious when I meet new people. I would get really nervous and say and do stupid things and feel really bad about myself. I am so much more comfortable now and even went to a party by myself and I had never done that before. I also am getting along with my mom better. After my first 2 hypnosis sessions, I took a trip to Oregon to visit my mom and for the first time since I can remember we did not have a big fight."

GOAL: transition to new job
"Thanks again for a wonderful and eye-opening (brain opening?) session yesterday. I will refer my friends to you..."

GOAL: stop drinking alcohol
"You are amazing. Sitting through a five course meal with a different wine with each...Then at party with 7 different Champagnes.....then the champagne toast at Midnight. No twinge of craving what so ever. My daughter kept saying..Mom I'm so proud of you... it must be hard for you. I loved saying no, I am feeling calm and comfortable. That was the best. "

GOAL: relieving social anxiety
"You offer a good variety of alternative therapies, which I prefer over hypnosis alone."
GOAL: stop being afraid of bad weather
"Just wanted to let you know that it rained REALLY hard on Saturday. My son was at his dad’s and he was FINE.. OMG- thank YOU !!! I cannot tell you how thrilled I am. He acted like "well of course I wasn’t afraid... and I didn’t even have my rock!!"

GOAL: life goals
"What you helped me with last visit has been spectacular."

GOAL: stop biting fingernails
"After my first hypnosis session I did not think I was hypnotised and did not think it worked at all. Then suddenly, a few days later, I looked down at my hands and I had fingernails! I was shocked. I couldn't believe my eyes for a minute, because it had happened without me even realizing it."

How is this possible? EFT Emotional Freedom Meridian Tapping

Nick Ortner explains: "...How is this possible?
How can tapping on "meridian points" resolve serious health issues?

… tapping on specific meridian points has a positive effect on cortisol levels. Cortisol, known as the "stress hormone," is integral to our body's "fight or flight" response. Originally designed to help us survive life in the wild, the "fight or flight" response was essential when our ancient ancestors were faced with sudden, brief danger like, let's say, a tiger.

However useful in short bursts, releasing cortisol too frequently, as we seem to be doing in response to the ongoing or "chronic" stress of modern life, may have serious, even scary, impacts on our physical, mental and emotional health. In fact, living in this kind of biological "survival mode" may be making us more vulnerable to everything from cancer to heart disease, and more.

…Dr. Church, Ph.D. has been researching and using EFT since 2002…. In Dr. Church's study, 83 participants were separated into three groups. One group was guided through an hour-long EFT session, the second group received an hour of talk therapy, while the third, the control group, received no treatment. The group that did an hour of EFT demonstrated a 24 percent decrease in cortisol levels, while the other two groups showed no real change. The EFT group also exhibited lower levels of psychological symptoms, including anxiety, depression, and others, as measured by the Symptom Assessment-45 (SA-45), a standard psychological assessment tool.

Research suggests that EFT may be so effective because of its perceived ability to balance out the nervous system, leveling off the activity of the parasympathetic and sympathetic regions. Responsible for promoting cell regeneration and relaxation, the parasympathetic region helps to slow your heartbeat, support digestion, and more.

The sympathetic system, on the other hand, prepares you for vigorous physical activity by speeding up your heart, constricting your pupils, and so on….imbalance between these two regions is associated with a long list of health issues, from high blood pressure and heart problems (most often seen in those with an overactive sympathetic region), to depression, fatigue, and weakened immune response (in those with excessive parasympathetic activity).

Dr. Feinstein, a clinical psychologist who uses EFT in his own practice, adds that EFT is an "unusually precise, rapid, and direct for shifting the neurological underpinnings of a range of psychological problems." In fact, he adds, "the number of therapists using EFT has been rapidly increasing over the past decade, and now peer-reviewed research is showing that their instincts have been right. Surprisingly rapid outcomes with a variety of disorders are being documented.""

Nick Ornter is the creator and executive producer of the hit documentary film, "The Tapping Solution." His new book on EFT will be published by Hay House in April 2013. To get a copy of his free eBook, "Tapping Your Way to Health, Happiness and Abundance" visit TheTappingSolution.com.

Fitness trends for 2012 - Hypnosis Seattle can help.

Recently the American Council on Exercise, (ACE), released its report on fitness trends to watch for in 2012. The trend report can be used as a guideline to improve fitness and lead a healthier lifestyle.

This report considered obesity awareness and "whole life-training" among the top trends/concerns of consumers for the coming year.

Research shows that just using diet to improve upon our health just isn't enough.

What if you begin to start thinking about all lifestyle factors that can improve your health and well-being?

Hypnosis is one of the most effective ways to help in changing our behaviors to increase physical activity, eat healthier foods and manage stress effectively to greatly improve life quality.

Call Sally Reed at Hypnosis Seattle to make your appointment (206) 719-6660.

Christie Marie Sheldon talks about reprogramming your mind, clearing negative beliefs and judgments

Christie Marie Sheldon is a medical intuitive.


You can use hypnosis to successfully identify negative beliefs and judgments and clear them from your life.