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Silencing Your Food Noise

Is your brain constantly talking about food? Always thinking about your next meal or snack? Craving things you know aren't good for you? This constant mental chatter is called "food noise," and it's a significant barrier to staying healthy and fit, especially for guys over 50.

Real hunger is a physiological need, a signal your body sends when it truly needs fuel. Food noise is different. It's intrusive, persistent thoughts about food driven by triggers beyond simple hunger. These triggers can be external, like seeing a food ad or being in a social setting where food is present. They can also be internal, such as stress, boredom, or even just habitual eating.

For men over 50, food noise can be amplified by age-related changes. Hormonal shifts can reduce feelings of fullness and make you more reactive to food cues. Metabolism slows down as muscle mass decreases, affecting how your body uses calories. Psychological factors like stress or isolation can also lead to eating as a coping mechanism. Food noise can sabotage weight loss efforts, leading to overeating triggered by cues and making it hard to feel satisfied even after eating.

The good news? You can silence the noise. The ThriveLife approach, a science-based, food-first, gym-optional way to build a healthy lifestyle, offers practical strategies.

Here's how to combat food noise using the ThriveLife’s smarter, not harder way:

Eat Smarter 

Your weight loss battle will be won in the kitchen, not the gym. Here are 4 ways to make food work for you instead of working against you:

• Exit the Red Zone - Focus on food choices that stabilize blood sugar and make you feel full. The ThriveLife system emphasizes avoiding "Red Zone" foods – things like sugar, white flour, white rice, white potatoes, corn, and high-fructose corn syrup – because they spike blood glucose and drive fat storage.

• Dump Ultra-Processed Foods (UFPs) - things like factory-made dinners, pizzas, breads and fast foods.Replace them with farm-raised foods like fresh meats and vegetables. UFPs are filled with sugars, seed-oils and lots of hard-to-pronounce ingredients that are unhealthy and addictive.   

• Prioritize Protein (aim for 30-40g per meal), fiber-rich carbs (like whole grains and vegetables), and healthy fats. Eating smarter is about choosing different, healthier food, not just eating less.

• Eat Slower - Most guys eat too fast. It takes time for your body to signal your brain that it’s had enough to eat. Eating slower enhances saiety, meaning you’ll feel full and satisfied. Also, eat to where you feel about 80% full to avoid over-eating. Slow is the way to go.

Stay Hydrated

We can often feel hungry when we are actually just thirsty. Have a drink of water when you begin to experience food noise.

Manage Your Triggers

Stress is a big one; it can increase cravings for unhealthy foods. Find ways to reduce stress, like going for a walk. Get enough sleep; lack of sleep increases hunger hormones. Aim for at least 7 hours a night. 

Control Your Environment

We’re surrounded by food cues all day long, so we need to take active measures to reduce those triggers. Keep tempting ultra-processed snacks out of sight. (Better still - remove them from your house entirely!) Plan your meals and snacks ahead of time so you have healthy options available. When eating out, check menus beforehand and choose healthier dishes.

Move Your Body

Light physical activity, especially walking, helps shift your focus away from food and improves how your body handles sugar. A post-dinner walk can reduce cravings. Feeling stressed? Take a walk outside. The ThriveLife is gym-optional, focusing on consistent movement like getting your daily steps. While diet is 80% of the weight loss battle, movement plays an important supporting role.

Smarter, not harder

Combating food noise is about building smart daily practices that work with your body, not against it. By focusing on eating smarter, managing your environment, addressing triggers, and staying active, you can quiet the constant chatter and build your sustainable ThriveLife.

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness?

Please consider sharing this information with them. Just forward your copy of this email to them. Or, give them a free copy of my 6 Smart Moves ebook!

It might change their life!

(And remember, this works for Under-50 Guys, too!)

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