Food Cravings: The Root Causes You Need to Know So You Can Beat Them for Good!
Dr. Patricia Mills, Wholistic MD
Transforming Women's Hormone Health with Natural Root Cause Solutions
Wow, we covered so much in last week’s “Unleash Your Wild & Abundant Energy In Just 4 Days” challenge!?
We touched on a wide range of health topics, and I hope you're feeling inspired and energized. By now, you can probably tell — I’m fully invested in helping you elevate your health in a meaningful way.
And here’s the exciting part: what we explored this week is just the tip of the iceberg.?
The real transformation takes place in The Wild Collective, where we go much deeper into personalized strategies and root-cause solutions that deliver lasting results. Over the course of 11 weeks, you'll gain access to an action plan designed to address your unique health concerns, using cutting-edge research and proven methods.
This isn’t about quick fixes or guessing at what might work. It’s about diving into what’s truly going on in your body and making the changes that will help you feel your absolute best—whether it’s balancing your hormones, improving digestion, enhancing sleep and energy, or getting back to a healthy weight. You’ll not only look better but feel brighter, lighter, and more vibrant.
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I can’t wait to help you take your health journey to the next level like I helped Kira and Luci when they took action and made the decision to put their health first by?joining me in?The Wild Collective.
Kira was done settling with mediocre health and trying to figure out her personal health challenges alone.?She was done with quick fixes and ready to make REAL changes and take action. When she heard about my 11-week program,?The Wild Collective?, she knew it was the opportunity she’d been waiting for. Here’s what she told me at the end of our time together: "I took The Wild Collective course… and I must say the content exceeded my expectations. Dr. Patricia covers the full spectrum of wellness information from nutrition to hormone balance, sleep, and meditation.
I would recommend this course to anyone who feels like they have slipped through the cracks in the healthcare system or just wants to optimize their health instead of simply treating symptoms." ~ Kira, Wild Collective graduate, Age 34 Luci who was done with cookie-cutter, one-size-fits-all health programs.?When she joined the Wild Collective, Luci didn’t just change her own life, she changed her family’s too! Here’s what she had to say: "Dr. Patricia has been an incredible teacher on my journey to optimal health which has in turn had a transformational influence on not just me but my family.
Not only is Dr. Patricia on top of the research, she also truly understands women’s health, she works with the individual (not a one-size-fits-all like most), she encourages you to connect with your own intuition, find guidance from within and most of all takes a truly holistic approach to health. I feel grateful for all she has to offer. She is a true gift. ~ Luci, Wild Collective graduate, Age 38.
In the Spotlight
Food Cravings: The Root Causes You Need to Know So You Can Beat Them for Good!
Food cravings can feel overpowering, especially when they seem to hit out of nowhere. While it may be tempting to blame lack of willpower, the reality is that food cravings are often driven by complex internal factors. From hormonal imbalances to emotional triggers, understanding the root causes of cravings can help you take back control and make healthier choices. Here are the key root causes behind food cravings—and what you can do to manage them.
1. Insulin Imbalance: Hidden Sugars in Food and Drinks
Insulin, a hormone responsible for regulating blood sugar, plays a crucial role in cravings. When you consume obvious sugars (like desserts) or hidden sugars (like those in sauces, cereals, or even so-called “healthy” ultra-processed foods and snacks including protein bars, granola, cereal), your blood sugar levels spike. This triggers a surge in insulin, which then leads to a rapid drop in blood sugar, leaving you feeling shaky, tired, and craving more sugary foods.
Tip: To balance insulin levels, focus on whole, unprocessed foods with a low glycemic index, such as vegetables, lean proteins, and healthy fats from food like olive oil, avocado, nuts and seeds. Make sure these balance out your consumption of healthy whole foods that are more likely to increase blood sugar like whole grains (e.g. rice, oats), beans, flour, starchy vegetables like potatoes and higher sugar fruits like bananas.
2. Cortisol: Stress-Driven Cravings
Cortisol, often called the “stress hormone,” rises in response to perceived stress. Elevated cortisol levels can increase your appetite, particularly for comfort foods high in sugar and fat. This is because cortisol encourages your body to store energy for what it perceives as a stressful situation, even if it's just a deadline at work.
Tip: Managing stress through techniques like meditation, deep breathing, or physical activity can reduce cortisol-driven cravings. Prioritizing relaxation and self-care is key.
3. Leptin: The Impact of Ultra-Processed Foods
Leptin is the hormone that signals satiety—telling your brain that you're full. However, ultra-processed foods (loaded with unhealthy fats, sugars, and additives) can disrupt the body's leptin response. This interference makes it harder to recognize when you've eaten enough, leading to overeating and, in turn, more cravings.
Tip: Limit your intake of ultra-processed foods, and instead, choose whole, nutrient-dense options that promote healthy leptin function and keep you satisfied for longer.
4. Gut Microbiome Dysfunction
Your gut is home to trillions of bacteria that play a significant role in digestion and overall health. When the balance of good and bad bacteria is disrupted—due to poor diet, stress, or medication—your gut can send misleading signals to your brain, triggering cravings for unhealthy foods.
Tip: Support a healthy gut by eating fermented foods like kimchi, sauerkraut, or yogurt, and incorporating plenty of fiber from fruits, vegetables, and whole grains to feed your good bacteria.
5. Sleep: Too Much or Too Little
Both too much and too little sleep can affect your hunger hormones, particularly ghrelin and leptin. Inadequate sleep increases ghrelin (the hormone that stimulates appetite) and decreases leptin (the hormone that signals fullness), leading to stronger cravings, especially for high-calorie foods. Conversely, oversleeping can disrupt your natural eating rhythms, leading to irregular meal patterns and cravings.
Tip: Aim for 7-9 hours of quality sleep each night to keep your hunger hormones in check and prevent unnecessary cravings.
6. Dehydration: The Role of Fluids
Dehydration is often mistaken for hunger, as thirst signals can be weak and easy to confuse with hunger pangs. When you're not consuming enough fluids, your body may prompt you to eat, especially salty or sweet snacks, when what it really needs is water.
Tip: Stay hydrated by drinking plenty of water throughout the day. Opt for hydrating fluids like herbal teas or coconut water instead of sugary drinks that can contribute to dehydration and insulin imbalance.
7. Emotional Eating: Cravings as Comfort
Emotions like stress, sadness, or boredom can lead to emotional eating—when you turn to food for comfort rather than to satisfy hunger. Emotional eating often involves cravings for high-calorie, sugary, or fatty foods that provide a temporary mood boost but leave you feeling guilty or unsatisfied later.
Tip: To combat emotional eating, recognize your triggers and find alternative coping strategies, such as journaling, going for a walk, or talking to a friend when you're feeling emotionally overwhelmed.
Conclusion
Food cravings are not just a matter of willpower—they are often a result of hormonal imbalances, gut health, sleep patterns, and even emotional well-being. By understanding these root causes, you can take targeted steps to beat your cravings and support your overall health. Make mindful choices, address any underlying issues, and enjoy a more balanced relationship with food.
Over the next few weeks we will be diving a little deeper into each root cause so that you can really master your root cravings - stay tuned!
ADDITIONAL RESOURCE:
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[Grab it!] Rhodiola: Stress Mastery
Experience the transformative effects of Rhodiola in managing stress and promoting overall well-being.?
Rhodiola, a powerful adaptogenic herb, has been used for centuries to support the body's response to stress, helping to balance cortisol levels and enhance resilience. Its unique properties make it a go-to choice for those seeking a natural solution to combat daily stressors.?
Studies have shown that Rhodiola not only reduces feelings of stress and anxiety but also boosts mood and cognitive function. By supporting the body's stress response system, Rhodiola can help you feel more centered, focused, and capable of handling life's challenges with ease.?
If you suspect stress is one of your root causes for less than optimal health, consider incorporating Rhodiola into your daily routine to experience a calmer mind and a more balanced approach to stress management.?
Reference:?
Anghelescu et al. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract. 2018. PMID: 29325481.
You can find a great quality rhodiola supplement in my easy-to-access Fullscript protocol. You can access it right here for Canadians: Canadian LINK TO DR. PATRICIA APPROVED rhodiola SUPPLEMENTS and here for U.S. residents: American LINK TO DR. PATRICIA APPROVED rhodiola SUPPLEMENTS.
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Beat Food Cravings for Good: Effective Solutions & Smart Swaps for Healthy Snacks
Cravings got you stuck? ?
Watch this episode of the Wild Wisdom Show to explore effective solutions and practical tips to conquer food cravings, and discover healthy swaps for your sweet and salty favorites.?
No need to feel disempowered anymore. Say goodbye to temptation and hello to balanced choices and lasting control!?
RESOURCES MENTIONED IN VIDEO:?
Probiotic Supplement proven to beat food cravings:?
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Fullscript USA: https://us.fullscript.com/plans/drpat...
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About Dr. Patricia
Dr. Patricia is a Medical Doctor with a root cause approach to women’s health. Also a published and internationally recognized Researcher, she is a passionate advocate for your empowered health transformation.??
Dr. Patricia works with women who want root-cause solutions for their health concerns so they can look, feel and be their BEST, for life.?
She’s gone far beyond what’s been taught in medical school and medical residency training as a Physical Medicine and Rehabilitation specialist.?
She’s pursued additional training in Functional Medicine (a.k.a. root-cause medicine), and merged this knowledge with research-backed science and ancient wisdom to support your Four Pillars of Whole-Body Health: Gut Health, Hormone Balance, Stress Response,and Toxins Tolerance.?
Please visit www.drpatriciamills.com if you’re ready to take action on your health and work with Dr. Patricia.
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