Welcome

Every week, I simplify information about weight loss and better health so you can KEEP IT BASIC and stay consistent. Real strategies. Zero fluff.

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Let’s dive in….

WHAT

Most people struggle with weight loss because they can’t stay consistent when cravings hit.

There is a new term called “Food Noise.” It is the constant mental chatter and urge to eat, even when not necessarily hungry.

The reason for it? We live in a world of:

• Endless temptation

• Immediate gratification (DoorDash)

• Excess sugar and highly palatable foods that are designed to hijack our biology and disrupt our actual hunger signals.

Cravings are tricky because the more you have, the more you crave. 

WHY

Why does this matter? Because people think “food noise” is a personal flaw and it is not, it is a food problem.

In the book Magic Pill by Johann Hari, he dives into his experience with GLP-1 medications like Ozempic—covering side effects, benefits, and what they reveal about our relationship with food.

The most powerful part wasn’t about the medication.
It was about why people think they need it.

Why are 74% of Americans overweight, and the average man over 20 pounds heavier now than in 1990…despite access to knowledge, apps, and endless diets?

It is because our environment has changed faster than our biology, and our food is designed to keep us craving more.

The Cheesecake Park Study

Hari described a fascinating study called “Cheesecake Park.”

Researchers fed rats plain pellets of foods they would eat in a natural environment. They ate what they needed and stayed lean. Self-regulation.
Then the scientists swapped the pellets for sweets, and one was specifically cheesecake (hence the name of the study).

• Day 1: The rats resisted the sweets. They looked for their pellet food. Until they needed to eat the sweets out of survival

• Day 2: They resisted sweets at first, looking for pellet foods, but gave in pretty quickly.

• Day 3: They went all in, eating to excess, even rolling in the cheesecake!

The rats quickly became obese. When the sweets were swapped back to the pellets, the rats were frantically searching for the sweets, like addicts.
Eventually, they ate the pellets only to survive. Over time, the animals went back to being content with the natural pellets. The environment was controlled, so where they!

That’s what happens when your reward system gets hijacked.
You crave more, not because you need it, but because your brain remembers the dopamine hit and won’t stop talking about it!

We All Have Our Own Cheesecake

It’s not about banning your trigger food; it’s about being aware of it and controlling it.
Because what was once a trigger, likely always will be.
And the more you have, the more you want.

HOW

Breaking the craving–consistency loop starts with awareness and a plan.

Here’s how to make things easier on yourself:

1️⃣ Become aware of your “cheesecake”
Identify your triggers—specific foods and environments. Everyone has them.

2️⃣ Create a strategy
Plan how and when you’ll have those foods.
If your trigger is pizza, make it a social meal out—not something you eat alone and Door Dash or just eat out of convenience.

3️⃣ Clean up your environment
Cravings thrive on proximity.
Don’t rely on willpower; remove trigger foods from your home. You can’t out-discipline a bad environment.
Out of sight, out of mind.

4️⃣ Eat real food
I’ve worked with over 1,000 people, and no one has ever regretted how they feel after eating healthy, whole foods.
Remove the triggers. Eat simple, whole meals. Cravings diminish.
That’s 90% of the battle.

5️⃣ Don’t underestimate alcohol
It disrupts sleep, throws off your hunger hormones, and makes managing cravings and appetite harder for several days afterward.

6️⃣ Seek accountability
Structure and support make consistency automatic. You can log food for self-accountability. Or get a coach or group.

The Rule of 2 I teach my clients:

• Never drop your good habits for more than 2 days.

• Never let your old ones back in for more than 2 days.

Because once you do, on day 3, you’re heading straight to Cheesecake Park.

And yes, we all go beyond day 3 sometimes—holidays, vacations, celebrations. Expect when you get back on track for cravings and sluggishness to last for about a week while your body recalibrates. It’s normal.

CLIENT HIGHLIGHT

Sean lost nearly 100 pounds—and has kept it off for over six years and counting.
His “cheesecake” was pizza.

At first, he cut it completely.
Over time, he reintroduced it, and established a new relationship with it, he only had it in social settings.
No more pizza at home alone.

That single boundary gave him balance and long-term consistency.

APPLY THIS

Sean’s 2 tips:
✅ Consistency beats perfection. “If I slip, it’s never more than a day or two—then I’m right back on track.”

✅ Control your environment. “If it’s not aligned with my goals, it doesn’t come into the house.”

REMEMBER THIS

Cravings and “food noise” are normal.
But your response to how you manage them determines everything.

• Identify your triggers.

• Control your environment and create boundaries.

• Consistency with whole foods.

• Stay accountable.

That’s how you win the long game…without fighting food forever.

EAT THIS

Every week, I’ll share something new to try.
This week, it’s my go-to protein bar.

I have all my clients find a protein bar they actually like and keep it on hand for a quick afternoon snack. Having one around 3–4 p.m. helps control evening cravings and keeps energy steady.

Keep a few in your desk, bag, or suitcase—especially if you travel for work.

I like David Bars for a few reasons:

• Strong macros: 28g of protein and only 150 calories

• Good taste: not chalky or overly sweet

• Options: plenty of flavors to mix it up

Simple and effective.

Before You Go:

What’s your biggest health and wellness goal right now?
Hit reply and let me know — I read every response, and it helps me create the content that can directly help you!