How to Silence Food Noise

We have all experienced biscuits or a bar of chocolate calling to us from the kitchen. Food noise is the persistent, unwanted, mental chatter or intrusive thoughts about food ⁽¹⁾. It’s initiated by external cues, emotional triggers or hormone imbalances rather than physical hunger and when severe, can lead suffers to be completely preoccupied with food, or more usually specific ultra-processed foods (UPF), for much of their day. UPF are industrial formulations of ingredients designed to be hyperpalatable and heavily marketed, according to the NOVA classification ⁽²⁾. Whilst food noise may result in overconsumption and weight gain, it can also affect people of normal weight.

GLP-1s seem to reduce food noise

Early adopters of GLP-1 medication such as Ozempic, Wegovy and Mounjaro, reported a dampening of their food cravings. These drugs work on the hormones which control appetite and satiety signalling in the gut making people feel less hungry. They also slow digestion, glucose absorption and the speed food leaves the stomach giving a feeling of fullness. But it’s their ability to interfere with the area of brain which governs food seeking behaviour and reward, essentially how the sight, smell and sound of food or its packaging translates into an urge to consume irrespective of whether we are hungry, which offers relief for those feeling addicted to certain foods ⁽³⁾.

Ultra-processed Food Use Disorder

An international group of experts are lobbying the World Health Organisation to recognise Ultra-processed Food Use Disorder (UPFUD) as a diagnosis ⁽⁴⁾. The group argue that the body of evidence from psychiatry, nutrition, neuroscience and substance use has grown exponentially in recent years and demonstrates some people become addicted to UPF in a similar way to alcohol. They estimate as many as 14% of adults ⁽⁵⁾ and 15% of children are affected globally ⁽⁶⁾.

Dopamine Reward Pathway

Dopamine is a neurotransmitter in the reward centre of the brain. It is designed to encourage behaviours essential for survival by triggering pleasurable feelings following a stimulus. For example, dopamine released in response to breast milk motivates the infant to want to continue suckling ^(7). Interestingly, very few natural foods contain this mix of sugar and fat, milk, nuts and seeds being the main ones. UPF manufacturers fine tune the ratio of fat, sugar and salt in their products to achieve this Bliss point making them irresistible and driving up consumption ⁽⁸⁾.

Eating highly refined carbohydrates creates a large spike in dopamine delivering an exaggerated response or ‘high’. However, to protect itself from over stimulation the neurone will down regulate its receptors. This means more of the food is required to create the same pleasurable sensation encouraging further consumption and in larger amounts and setting up an addictive feedback loop which is hard to break.

It takes several weeks or months to reset the receptors so that the original response is restored ⁽⁹⁾. However, many food addicts find that a single repeat exposure can reactivate the compulsion again  which may take weeks to get under control, making abstinence the only sustainable solution.

Impact of poor sleep

Lack of sleep changes the balance of dopamine in the brain to compensate for fatigue. It also affects the prefrontal cortex in the brain responsible for self-control and impulsive behaviour making indulgence in hyperpalatable, carbohydrate rich foods much more likely. This is compounded by disruption to the levels of hunger hormone ghrelin and satiety hormone leptin which also encourages seeking out these foods ⁽¹⁰⁾.

How to silence food noise

Understanding how all these factors impact cravings can be very helpful and it is reassuring to know that it is not down to lack of will power or self-control. However, there are several ways to reduce food noise and cravings without resorting to weight loss medication.

Diet

Eat real food. Eating food made from unprocessed ingredients, rich in protein and fibre stimulates natural GLP-1 and satiety hormones reducing hunger and keeping you feeling full. Reducing frequency of snacking especially on UPF helps to stabilise insulin levels and reduce hunger pangs.

Remove temptation

Removing these foods from reach by not buying them or keeping them out of sight makes it easier. Even hearing people opening the packets can trigger the unconscious mind making them instantly desired. Having a meal plan and cooking in batch will ensure nutritious meals are ready to eat at the end of a busy day when temptation to snack will be heightened.

Sleep

Having a bedtime routine and reviewing sleep hygiene to ensure at least 7 hours quality sleep each night is key. Avoiding screen time or work in the evening, enjoying a bath or book, ensuring the room is cool and dark all help to encourage good quality sleep. Caffeine or alcohol in the evening are big sleep disrupters for some people.

Exercise

Generally, exercise is an excellent way to deal with stress and provide a distraction from eating. Find something you enjoy like gardening, dancing or walking in nature and do lots of it. There is evidence that exercise will boost GLP-1 hormones too.

Build coping strategies

If you are reaching for food as a way of coping with emotions, then you need to work on developing alternative strategies.  Hobbies, or distractions such as going for a walk or having a cup of tea can be helpful to ride the wave of a craving which usually lasts only 15 seconds. Looking for ways to unpack stressful events and calmly process them without resorting to food such as regular exercise, mindfulness or talking to friends can also make a big difference.

Be kind to yourself

Persistent food noise can be relentless. If you have been living with it all your life, it can be a relief to find you are not alone. Joining groups where you can share your experiences and learn from others can be very supportive. Creating new routines takes time and effort so be grateful for each step in the right direction and treat each digression as a learning opportunity. Focus on progress rather than perfection!

References

1)    Dhurandhar, E.J., Maki, K.C., Dhurandhar, N.V. et al. Food noise: definition, measurement, and future research directions. Nutr. Diabetes 15, 30 (2025).

2)    Monteiro CA, Cannon G, Moubarac JC, Levy RB, Louzada MLC, Jaime PC. The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutr. 2018 Jan;21(1):5-17.

3)    Hayashi, Daisuke, Caitlyn Edwards, et al. 2023. "What Is Food Noise? A Conceptual Model of Food Cue Reactivity" Nutrients 15, no. 22: 4809.

4)    LaFata, E.M., Allison, K.C., Audrain-McGovern, J. et al. Ultra-Processed Food Addiction: A Research Update. Curr Obes Rep 13, 214–223 (2024).

5)    Praxedes DRS, Silva-Junior AE, Macena ML, Oliveira AD, Cardoso KS, Nunes LO, et al. Prevalence of food addiction determined by the yale food addiction scale and associated factors: a systematic review with meta-analysis. Eur Eat Disord Rev. 2022;30(2):85–95. 

6)    Yekaninejad MS, Badrooj N, Vosoughi F, Lin CY, Potenza MN, Pakpour AH. Prevalence of food addiction in children and adolescents: a systematic review and meta-analysis. Obes Rev. 2021;22(6):e13183. 

7)    Gearhardt AN, Schulte EM. Is food addictive? A review of the science. Annu Rev Nutr. 2021;41:387–410.

8)    Dario Dongo Food Times: The Bliss effect in ultra-processed food formulation August 25, 2025 (accessed Oct 2025)

9)    Evita Singh The Ohio State University Health & Discovery: Health. Dopamine Fasting, does it work? 2/1/2025 (accessed Oct 2025)

10) Society for Neuroscience. "One Sleepless Night Increases Dopamine In The Human Brain." ScienceDaily. ScienceDaily, 21 August 2008. (accessed Oct 2025)

Why Workplace Wellbeing is a Win Win Win!

Discounted health apps, cycle-to-work schemes and shoulder massages are just the tip of the iceberg for health in the workplace. Its is about moving upstream to prevention where there is more potential to make a difference to public health than through government or NHS interventions!

But it goes further, why wait until the metaphorical wheels have come off someones metabolism and they develop type 2 diabetes or coronary heart disease, when we know that symptoms typically start 10 to 15 years before this point, maybe more. Targeting the working population means nipping insulin resistance (the root of most chronic physical and mental diseases) in the bud, especially as reversing metabolic issues gets harder the longer they are left.

Secondly, its a perfect way to support young adults planning families, as many fertility and gestational problems results from insulin resistance and metabolic issues. In addition, their children and elderly parents will benefit from their increased knowledge, skills and healthy habits too.

The health of the UK workforce is deteriorating. According to the Health & Safety Executive, work related anxiety, stress, and depression are the leading cause of work absenteeism reflecting an aging workforce and rise in long-term health conditions (1). The Office of National Statistics estimates workforce absence rose to 4.4 days per worker in 2024 resulting in 148.9 million working days lost (2). In their Future of Wellbeing (2023), Deloitte reported 74% of employees were more concerned with improving their wellbeing than progressing their career and, half of working parents felt that concerns about their children’s mental health had impacted their performance at work (3).

 It is known that employers who prioritise employee wellbeing see measurable benefits including higher customer engagement, productivity and profitability with lower staff turnover, absenteeism and safety incidents (4). Unsurprisingly, employees who feel supported and valued are more innovative, collaborative and dedicated to organisational goals and 32% less likely to seek job opportunities elsewhere (5). Deloitte estimate a 5-fold return on investment, with every £1 spent on supporting employees’ mental health and wellbeing delivering £4.70 benefit (6).

"Every £1 spent on employees' mental health delivers £4.70 benefit"

Understanding of the impact of metabolic health on physical and mental illness has accelerated over the last 10 to 15 years, initiated by the groundbreaking work of Professor Roy Taylor in type 2 diabetes. His 2021 Counterpoint study demonstrated that it is possible to undo type 2 diabetes, through significant weight loss, using low calorie soups and shakes (7). He showed that aggressive dietary intervention was able to achieve much better results than long term medication to manage high blood glucose levels removing the risk of patients developing long term complications. This is particularly significant because type 2 diabetes is the final stage of a condition called insulin resistance known to be the root cause of most chronic diseases including obesity, high blood pressure, coronary heart disease, polycystic ovary syndrome (PCOS), some cancers and many mental health disorders (8).

Dr David Unwin, a GP from Southport, has shown that remission is also achievable by eating real food. His low carbohydrate approach encourages patients to base meals on nutrient dense foods which don’t spike their blood glucose levels such as meat, fish, eggs, pulses, nuts cheese, vegetables and some fruits and minimising starchy and sugary carbohydrates. His results confirm early intervention is crucial, with 77% of patients achieving remission when the diet is adopted within the first 12 months after diagnosis (9) and 93% of those with prediabetes reversing the condition (10).

"77% patients with type 2 diabetes achieved remission with diet alone"

There is a rapidly growing body of evidence that mental health disorders respond well to a real food approach, as these too stem from insulin resistance. Diets high in refined carbohydrates and processed foods drive inflammation, oxidative stress impacting energy metabolism in the brain (11). A very low carbohydrate or ketogenic diet provides an alternative energy source (ketones) supporting neurotransmitter and mitochondrial function improving depression, bipolar disorder and psychosis (12).

It's clear that eating highly palatable food products, in combination with sedentary lifestyles, that's driving overconsumption and weight gain. This leads to central obesity, where visceral fat deposits around and inside organs such as the liver, cause insulin resistance and a host of metabolic diseases. The National Diet and Nutrition Survey estimate 57% of total energy intake in adults in the UK is from ultra processed foods (UPF) (13). These are industrial concoctions of food derivatives, heavily marketed and made for profit rather than nutrition. More worryingly UPF make up 75% of energy intake in children and 83% in adolescent diets. Ironically, the impact of poor work environment is most evident in NHS hospitals with staff absence rates of 4.7%, more than twice the national average. Limited access to fresh food, promotion of UPF and confectionary gifts from patients, high-pressure jobs and shift work promotes widespread metabolic ill health.

The workplace is perfectly placed to have a positive impact on population health due to the length of time people spend there, the controlled food environment and opportunity to establish a culture of health improvement. A study investigating office cake found employees wanted cake to be less visible and available at work, and that it was the social engagement they enjoyed more than the consumption of sweet treats (14). A healthy workforce is nurtured over time through tiny nudges, routines and habits. According to Deloitte, wellbeing in the workplace has an opportunity to utilise holistic, proactive, preventative and data driven outcomes to redefine the concept of thriving at work to the benefit of employees, their families and the organisation themselves (3).

" Redefine the concept of thriving at work for employees, their families and the organisation"

Simple ways to encourage a shift towards better health at work might include:

1. Access to fresh, whole foods throughout the day including vegetables, fruit, meat, fish, pulses, nuts, eggs and dairy.

2. Fridges and microwaves to store and reheat real food brought from home.

3. Limit vending machines, UPF marketing and product placement.

4. Surveying staff on preferences for limiting communal treats and creating cake free zones.

5. Facilitating staff recognition through non-food related activities, educating customers, clients or patients to participate in the scheme and not say thank with food.

6. Encourage movement and exercise such as using the stairs, lunchtime walks, yoga, cycle to work schemes and on-site showers.

7. Provide structured education to inform staff about the link between diet, lifestyle, metabolic health and chronic diseases.

8. Subsidised cooking lessons for those wishing to learn how to prepare quick tasty meals from fresh ingredients.

9. Provision of physical and mental health 1:1 and group coaching sessions.

10. Subsidise health technology to encourage engagement, understanding and feedback.

11. Prioritising work-life balance to enable regular family meals, restful evenings and annual leave, uninterrupted sleep and opportunities for hobbies and relaxation.

References

1)        Health and Safety Executive (HSE) (2023) Work-related stress, anxiety or depression statistics in Great Britain

2)        Office for National Statistics: Sickness and absence in the UK labour market 2023 and 2024

3)        Deloitte (2023) The Future of Wellbeing

4)        Gallup (2022) State of the Global Workplace 2022 Report

5)        Lancashire Mind (2024) The Importance of looking after employee wellbeing

6)        Deloitte (2024) Mental Health and employers: the case for investing in parents.

7)        Lim EL, Hollingsworth KG, Taylor R, et al. Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol. Diabetologia 2011; 54:2506-14

8)    Fertig BJ, Chopra D, Tuszynski JA (2022) The Four Stages of Insulin Induced Chronic Diseases of Aging. J Altern Complement Integr Med 8:232.

9)      Unwin D, Delon C, Unwin J, et al What predicts drug-free type 2 diabetes remission? Insights from an 8-year general practice service evaluation of a lower carbohydrate diet with weight loss BMJ Nutrition, Prevention & Health 2023;e000544. doi: 10.1136/bmjnph-2022-000544

10)  Unwin D, Khalid AA, Unwin J, et al. Insights from a general practice service evaluation supporting a lower carbohydrate diet in patients with type 2 diabetes mellitus and prediabetes: a secondary analysis of routine clinic data including HbA1c, weight and prescribing over 6 years. BMJ Nutrition, Prevention & Health. 2020 Nov 2;3(2):285-294

11)  Ede G, Zupec-Kania E, Masino S. Ketogenic Metabolic Therapy as a Treatment for Mental Health Disorder. Front. Nutr., 29 April 2025 Sec. Clinical Nutrition Volume 12 - 2025 | https://doi.org/10.3389/fnut.2025.1606634

12)  Psychiatry & Psychotherapy Podcast Nov 2022.

13)  Office for National Statistics: Sickness and absence in the UK labour market 2023 and 2024

14)  Walker, L. (2017). Office cake consumption in the UK: an exploration of its characteristics and associated attitudes among office workers, University of Chester, United Kingdom.

Insulin Resistance – The Silent Epidemic

Introduction

Insulin resistance is at the root cause of type 2 diabetes, heart disease, colorectal, liver, pancreas, breast, endometrial and prostate cancers, polycystic ovary syndrome (PCOS), sleep apnoea, and dementia, and yet it is rarely mentioned when discussing health. It occurs when cells in the liver, muscle and adipose tissue stop responding to the hormone insulin properly. All carbohydrates are digested into glucose and insulin pushes glucose from the blood into cells for energy or storage to tightly control blood glucose levels.  When cells become insulin resistant, the pancreas responds by producing more insulin, increasing insulin resistance and starting a cycle of hunger and weight gain which is difficult to break. Here is a quick guide to insulin resistance and how to minimise your risk of developing chronic diseases as you age.

Signs of Insulin Resistance

Insulin resistance is a natural physiological state during adolescence and pregnancy to promote growth. However, overconsumption of highly palatable snacks and drinks is causing a surge in insulin resistance in the population at all ages. The first signs of insulin resistance might be feeling hungry all the time, lack of energy or poor concentration, especially after eating.  Weight gain particularly around the middle, high blood pressure, fatty liver, skin tags and dark skin patches called acanthosis nigricans are also common symptoms.

Causes of Insulin Resistance

Where you store your fat is more important than how much you store. Everyone has a personal fat threshold for storing fat all over the body as adipose tissue and once these stores are full, excess calories overflow into the liver and surrounding abdominal tissues causing insulin resistance and associated chronic diseases. South Asian or Black ethnicities tend to have a lower fat threshold than White, meaning they develop insulin resistance at a comparatively lower BMI, but it is very individual. This is why some people present with insulin resistance and related diseases whilst still a normal weight. Hyperpalatable ultra-processed foods rich in sugar and refined starches are designed and marketed to drive over consumption causing raised insulin levels. This coupled with our sedentary and high pressure lifestyles leads to weight gain and, once our personal fat threshold becomes exceeded, insulin resistance results.

How to measure Insulin Resistance

There are tests for insulin resistance, but they are expensive and rarely done in the NHS. However, there are lots of markers which are easy to check. The quickest is a simple waist circumference measurement.  Your waist should be less than half your height which you can test using a piece of string! Raised blood pressure is also a good indicator of insulin resistance, so are two blood lipid measurements triglycerides which are a type of fat in the blood and High Density Lipoprotein (HDL) often known as good cholesterol. Having 3 or more markers is called metabolic syndrome but having any of these markers shows that it is likely you have insulin resistance.

Markers of Insulin Resistance	Indication of Increased risk
Increased Waist Circumference	Men >94cm Women >80cm Asian Men >90cm
Raised Blood Pressure	>130/80mmHg or on medication to lower
Raised Triglycerides	>1.7mmol/l or on medication to lower
Raised High Density Lipoprotein HDL	Men <1.0mmol/l Women <1.2mmol/l
Raised Fasting Blood Glucose	>5.6mmol/l

If insulin resistance is not tackled, it is a lottery as to which metabolic diseases you may develop. You may be predisposed to one disease over another depending on your genes whether heart disease, diabetes, cancer, or dementia. As the pancreas tires and becomes unable to produce enough insulin to overcome the resistance, blood glucose levels will start to rise. At this point prediabetes or type 2 diabetes is diagnosed often decades after insulin resistance first started.

How to improve Insulin Resistance

The good news is that in most cases insulin resistance can be reversed completely, or at least improved significantly, through diet and lifestyle changes. Losing your excess fat around the middle and enabling your cells to become more sensitive to insulin is key. This is best done through weight loss by improving what and when you eat but increasing exercise, stopping smoking, reducing stress levels and prioritising sleep are also very helpful.

It is best to think of this as adopting a healthier lifestyle rather than 'going on a diet' as its important to make changes that are sustainable. Here are 5 important pointers:

1)        Reduce ultra-processed food (UPF) and eat whole food whenever possible.

Avoid snacks, drinks and ready prepared foods high in sugar, salt, processed fats and starches which are designed to make you overeat them. Buying food as raw ingredients and cooking them from scratch is the best approach and with a bit of planning can be more economical too.

2)        Prioritise protein and fibre

 Whether you eat meat, fish, eggs, dairy, pulses or alternative protein sources aim for between 1g to 1.5g of quality protein per kg ideal body weight. For example, if your ideal weigh is 80kg, you should be eating around 120g of protein each day. Fruit and vegetables, whole grains, nuts and seeds contain fibre for a healthy digestive tract. Remember that tropical fruits and all fruit juices contain a lot of sugar.

3)        Try to consume all your meals within a shorter window.

 Restricting the time window when you eat is called Time Restricted Feeding and evidence shows that the body likes to have time to process meals and utilise its energy reserves rather than constant snacking. For example, if you eat breakfast at 9am and finish your dinner by 7pm this is a 10-hour window for eating leaving 14 hours of fasting until your next meal. Fasting for longer can be particularly helpful when trying to lose weight as it allows time for insulin levels to normalise and fat reserves to be used as fuel.

4)        Incorporate aerobic and weight bearing movement into each day.

 Aerobic exercise such as walking, cycling, swimming, dancing and running help reduce insulin resistance by raising metabolic rate and using up excess glucose from the blood. However, strength training is also very important to build muscle and reduce muscle wasting due to aging or weight loss. Rather than think of exercise as a bolt on, try to incorporate it into your routine such as taking the stairs at work, parking further from your destination or doing some squats whilst brushing your teeth!

5)        Nurture yourself in nature

Despite our incredible achievements as a species, human bodies are designed for prehistoric life. Ensuring we value sleep, community, relationships, managing stress, relaxation, hobbies and interests and connecting with nature will keep our circadian rhythms, hormones, basic drives and instincts running smoothly and reduce our risk of developing insulin resistance and associated chronic diseases.

References

1) Fertig BJ, Chopra D, Tuszynski JA (2022) The Four Stages of Insulin Resistance Induced Chronic Diseases of Aging. J Altern Complement Integr Med 8: 232.

2) Taylor R, Barnes A, Hollingsworth K et al (2023) Aetiology of Type 2 diabetes in people with a normal body mass index: testing the personal fat threshold hypothesis. Clin Sci (Lond) 137(16) 1333-1346

3) Lonnie M, Hooker E, Brunstrom JM, et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients. 2018 Mar 16;10(3):360.

4) Ding C, Chan, Z, Magkos F. Lean, but not health: the metabolically obese normal-weight phenotype. Current opinion in Clinical Nutrition and Metabolic Care 19(6):0408-417 2016

5) Antoni R, Johnston K, Collins A, Robertson MD. Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society. 2017;76(3):361-368

6) Szablewski L. Insulin Resistance: The Increased Risk of Cancers. Curr Oncol. 2024, 31 998-1027