Let’s talk about something most people don’t realize:

If you’re constantly thinking about food—what you should eat, what you just ate, whether you "earned" your next meal, how much you blew it on the weekend, what you’ll have for dinner—it’s not a sign of lack of willpower.

It’s usually a sign... you’re under-fueled.

The food noise isn’t a failure. It’s feedback.

Why your brain gets so loud around food

From a physiological perspective, your body is hardwired to protect you from starvation. So when you’re not eating enough—especially not enough protein or fiber-rich carbs—your brain starts shouting:

“Food! Food! FOOD!"

And if you layer in dieting, calorie tracking, or moral judgments about eating "clean" or "bad" foods? It gets even louder.

This isn’t a discipline problem. It’s a biology problem.

And the fix isn’t more rules. It’s more nourishment.

A client moment: "I can’t stop snacking at night"

One of my clients told me she felt broken because she kept raiding the pantry every night.

We looked at her day:

Coffee until noon
A quick bar for lunch
A small dinner she described as "clean"

And then... the evening cravings hit hard.

But here’s what changed everything: We bumped up her protein. Shifted to a heartier lunch. She started eating actual carbs with dinner.

And guess what? The night snacking disappeared. Not because she was stronger. Because she was fed.

What to look for if you think you're eating "enough"

You might be surprised by how often I see this: Women eating 1200-1500 calories, working full-time, training 3-4 days a week, walking the dog, taking care of their families—and wondering why they’re exhausted and obsessed with food.

Check yourself on these:

Are you skipping breakfast or relying on caffeine until lunch? Or skipping lunch because you get “too busy and forget”?
Are your meals built around volume but low in protein?
Are you trying to be "good" all week, then find yourself overeating on weekends?
Do you avoid carbs even when you’re active?

That food noise? That snack spiral? It’s probably not a sign you’re broken. It’s probably a sign you’re under-fed.

Action steps: How to reduce food noise (without restricting more)

Front-load your day.
Eat within 60-90 minutes of waking up. Aim for 20-30g of protein in that first meal.
Build meals that satisfy.
At each meal, ask: do I have a protein, a fiber-rich carb, and some healthy fat? That trio keeps hunger (and cravings) quiet.
Stop trying to "save" calories for later.
You’re not doing your future self any favors by eating light all day. Full meals now = less food noise later.