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0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. 1 (33s): All right, welcome to the get lean eat clean podcast. My name is Brian grin, and I hope you're having a great day today. We're going to discuss all about food cravings and ways that we can sort of reduce those cravings. This is a, a popular question that comes up. I try to, I try to hit relevant topics that can make the biggest impact for you. The biggest bang for your buck for your health on these micro podcasts. So if you have any suggestions or anything, feel free to write in the comments, but today we're going to talk about food cravings. We've all felt them before, including myself. And I think the key is, you know, you it's okay to honor them every once in awhile, but you just want to be aware of what they are and then find ways to sort of get around those. 1 (1m 23s): Like I said, every once in a while is fine, but if you feel like you're doing that every day, then it's probably too much. So these food cravings, the most common one is probably sugar. And then people have food cravings for salty foods. Chocolate. You can count me in on that one junk food. No, I don't have cravings for that to probably cause I haven't had it in a long time, processed carbs pizza, you know, cereal, things like that. I used to be a big time cereal leader, but once I really cut it out, I didn't have the craving for it anymore. And you'll find that if you can, just, if you have the discipline to completely cut it out for an extended period of time, I would say a few months, eventually you don't really crave it anymore. 1 (2m 10s): At least that's what I found for myself. So give that a try. You know, if you think of it this way, like an appetizer, right, appetizers are meant to get you hungry and eat more. That's why restaurants want you to get appetizers. So this could be anything. And a lot of times, if you just have a little bit of something, it just, it ends up having becoming a lot more of that. I'm sure there's times where you might have a little bit of a tasty dessert and you realize you want to eat more and more of that. So if you can avoid the sugar, the processed carbs and those starches all together, rather than trying to just eat them in moderation from time to time, I think you're better off. 1 (2m 55s): If you're going to have us, if you're going to do it, do it maybe once every couple of weeks and then just go back to your normal schedule. So what are some ways we can, what are some of the ways we can do to reduce food cravings throughout the day they're going to come, they're going to go. And what I would say a big thing for me is, and for my clients is to make sure that you, you add healthy grass fed or wild protein to your diet, some type of good protein. If you don't need animals, perhaps you can add maybe a really quality veggie burger that has some, maybe pea protein or something, but you want to get that protein level up. 1 (3m 41s): And you also add some healthy fats in there. I've had people come to me and they have these, these big salads and they wonder what they can do to make it more filling. And to me, more satisfied throughout the day. And some of the things you can add would be like avocado, walnuts, almonds. If you're not sensitive to them, macadamia nuts are great. Just don't go crazy with the nuts. Just sprinkle a little bit on, because if you sit with a bag of nuts, likely that bag will be gone. I'm talking about myself. I could do it, especially macadamia nuts, but if you're focusing on quality protein added to your meal, it's going to really help sort of SU any cravings that you would have for other things. 1 (4m 29s): Now, granted, you could still have cravings for desserts and sugars and things like that, but you'll have less of a chance you'll be full for longer. And you'll be able to fast between meals because obviously we want to avoid snacking at all possible final possible fronts. So fatty fish, salmon trout, even sometimes tuna from time to time, even adding like or cooking with ghee or butter can really help as well. So you get those, some fats also another tip would be just don't buy it. I mean, I think I went a time there where I would have ice cream from time to time, you know, good quality ice cream, if you want to call it that without a lot of junk in there just simple ingredients, but I just stopped buying it and then I just stopped eating it. 1 (5m 22s): So it happens to us all. But if you can avoid getting it at the store, that can go a long way. What about just on the, on the same front, cleaning up your home environment, just to avoid situations where sugar and like your favorite treats are easily available. I will say I have certain things that I like to have after dinner and I try to make it, so I make it a point so I don't buy it for a week and then maybe get back out on another week. So you have control, you have control of that. Intermittent can actually help with cravings. A lot of people think that if you stop eating completely that you will just have more cravings, but I think the opposite is true. 1 (6m 9s): I think that if you can completely avoid food or avoid that thing, that's causing those cravings, eventually you'll stop having those cravings. Like I mentioned for myself, I mean, I used to have, this was like probably 20 years ago, but I used to have cereal a lot. And once I eventually just cut that out of my life, I really don't crave it anymore. And same thing for a lot of other things, whether that could be pizza or whatever things that sort of, you find that keep coming up, that you're eating, try just cutting it completely out and see how, see how that goes for a while. Also you want to avoid situations that perhaps might like weaken your resolve or increased cravings. 1 (6m 50s): Like I'll just give an example after dinner. A lot of times people want to have something that's probably not good for you. Right? A lot of times, what I try to do is go for a walk. So if you distract yourself and sort of keep yourself busy, it's the same thing. Like with fasting, you're trying to get into fasting, go for a walk, you know, clean out your closet, do something that sort of takes your mind away from the kitchen and that can really help with cravings. It can also help if you're trying to just fast between meals, also drinking something warm can really help as well. Like some type of tea, maybe like a green tea or peppermint tea. 1 (7m 31s): You know, if it's not at night, I would say you could do like a black coffee that can help with cravings. Also carbonated drinks are great. I really like these. Get a good quality. You can get like a mineral Carver carbonated drink. So you get some minerals in there and it sort of fills you up. I find that I get really full with carbonated drinks. I can't drink too much of them, but they're good to have from time to time, especially if I start getting a lot of cravings. So these are the main ones that I came up with. You know, if you've got any questions, let me know. And I, you know, obviously I hope these tips can help, you know, get in control of cravings because a lot of times those things can sort of prevent us from getting to our goals. 1 (8m 11s): So I think the biggest thing, if you can sort of abstain what that, that certain thing that, that you find that you keep going back to that's, you know, is not good for you. It stained for, for weeks on time and try to find something else to replace it, whether it's tea or something, that'll sort of, you know, be a healthy replacement. And, and then if you just have good satiating, nutrient dense meals with a quality protein, I think that will help as well. Maybe some healthy fats in there. And that'll keep you satiated for a long time. So give that a go. Let me know if you have any questions, hopefully that'll help with your cravings. And I appreciate you listening. 1 (8m 51s): If you have any questions, let me know and enjoy the rest of your day. 0 (8m 57s): Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show firstname.lastname@example.org for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was. Thanks again, and have a great day.