Cravings can feel like a tidal wave—loud, urgent, and impossible to ignore—yet they’re far from random. We dig into what a craving actually is, how it differs from hunger, and why your brain can fixate on sweetness or crunch even when you “should” be fine. As a registered dietitian and certified intuitive eating counselor, I break down the science in plain language and show how biology, mindset, and environment combine to create that intense pull toward specific foods.

We start with the body’s signals: how undereating lowers blood sugar and flips on a survival response, why cutting carbs makes your reward circuits hypersensitive to sugar, and how hormones like ghrelin and leptin change with dieting, stress, and poor sleep. Then we look at psychology—the scarcity effect that turns “off-limits” into irresistible, the hidden power of mental restriction and food labels, and the all-or-nothing patterns that fuel the binge–restrict cycle. You’ll also hear how environmental cues, social media, and habitual routines (Netflix snacks, anyone?) train cravings even when you’re not hungry.

Most importantly, we lay out practical, sustainable steps. You’ll learn how regular meals and snacks stabilize energy and mood, why adding carbohydrates back into meals often quiets the sweet tooth, and how to loosen rigid rules without abandoning nutrition. We’ll practice mindful pauses to identify whether you’re hungry, seeking comfort, or responding to a cue—and how to honor each scenario with care. The goal isn’t perfect control; it’s trust. When you treat cravings as information, not evidence of failure, they lose their edge and you gain freedom with food.

If this resonates, hit follow, share with a friend who’s stuck in the craving–restriction loop, and leave a quick review to help others find the show. Your stories and questions shape future episodes—what cue triggers your cravings most?

Learn more at behindtheplate.ca

Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues

Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

Shame says emotional eating is a flaw; we say it’s a signal. Heather Soman, registered dietitian and certified intuitive eating counselor, explores why turning to food during big feelings is both human and understandable—and how to respond with compassion while adding better tools.

We unpack how childhood patterns, cultural scripts, and media moments shape comfort eating, from cookies after hard days to the classic breakup-and-ice-cream trope.

Along the way, Heather shares reflective prompts to build an emotional vocabulary, spot body cues like tight chests or restless energy, and identify the unmet needs beneath cravings.

We dig into common scenarios where food becomes the go-to: long days that end with snacks and streaming, or ADHD brains chasing stimulation with screen-stacking and grazing.

Instead of moralizing food, we explore what those moments are asking for—rest, boundaries, connection, novelty, or creative engagement—and how to meet those needs with a broader toolkit.

If emotional eating feels like your only coping strategy, Heather offers gentle next steps, including therapy support, reflection questions, and resources to reconnect with hunger, fullness, and satisfaction cues.

If this resonated, subscribe, share with a friend who needs it, and leave a review so others can find the show. Want more tools? Check the show notes for the Empowered Eating Journey, our free hunger and fullness guide, and the weekly newsletter.

Learn more at behindtheplate.ca

Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues

Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey

Ever wonder why you can feel “full” and yet still think about food? We take you inside the biology and behavior of appetite and show how to move from stuffed to truly satisfied. As a registered dietitian and intuitive eating counselor, I connect the dots between hormones, the gut-brain axis, and everyday choices so your meals start working for you instead of against you.

We break down fullness versus satiety in clear terms, then explore the hormone lineup—leptin, CCK, PYY, and GLP‑1—that helps your brain say enough. You’ll hear how the vagus nerve relays signals from the gut, why fiber variety feeds the microbiome and boosts short-chain fatty acids, and how those molecules support steadier appetite. I also share a personal story about dieting, big hunger, and the turning points that rebuilt trust with my body, especially after long stretches of restriction and food scarcity.

From there, we get practical. Learn how to time meals every three to four hours, compose balanced plates with carbs, protein, fat, and fiber, and layer flavor so satisfaction lands. We dig into sensory-specific satiety, why the first bites hit hardest, and how to use that cue to stop earlier without feeling deprived. If you’ve been choosing the “right” foods and still end up rummaging for snacks, this conversation reframes choice, pleasure, and permission so cravings calm down naturally.

If the science of fullness, the role of GLP‑1, leptin resistance, and gut health intrigue you, or you’re ready for straightforward steps to feel truly satisfied, you’ll walk away with tools you can use at your next meal. Subscribe, share this with a friend who’s tired of white-knuckle eating, and leave a review with the one habit you’ll try this week—slowing down, adding flavor, or building more variety. Your body isn’t broken; it’s communicating. Let’s help it be heard.

Learn more at behindtheplate.ca

Grab the free Hunger & Fullness Cues Guide: behindtheplate.ca/hunger-fullness-cues

Explore The Empowered Eating Journey: behindtheplate.ca/empowered-eating-journey