Thinking in reverse

How do you want to feel?

We all eat.

But beyond the obvious reasons like hunger and cravings, have you ever stopped to consider the deeper purpose behind your choices?

Do you reach for food solely based on taste and convenience, or is there a subconscious link to your emotional state?

The one that often gets forgotten is to fuel your brain and body to function well.

What if you thought about food in reverse.

Rather than asking yourself - "what do I want to eat",

challenge yourself with a powerful questions:

"How do I want to feel?"

Flip the script on eating to prioritising the way you want to feel before considering what you put on your plate.

Do you crave focused energy for that upcoming meeting?

Craving calm after a stressful day?

By starting with 'how do I want to feel' instead of 'what do I want to eat', you shift your perspective, unlocking the true power of food.

You become the conductor of your well-being, recognising that every meal is an opportunity to nourish your body to thrive.

Remember you are fuelling your entire system.

So, the next time you are planning your meal ask yourself:

'How do I want to feel?"

Mood food connection

In my recent newsletter, I discussed the correlation between stress and visceral fat.

What if the very meals you're nourishing your body with are secretly fuelling your stress?

Feeling drained in the afternoon?

Feelings of unexplained anxiety?

You're not alone.

We often point the finger at life's challenges for our stress, but what we eat can have a major impact too.

Here's how:

Consuming excessive carbohydrates, sugar, processed foods and alcohol causes a rapid spike in blood sugar.

In response, your body releases a surge of insulin to quickly restore balance and facilitate glucose utilisation (as excess blood glucose is toxic to all cells).

However, if the glucose drops too quickly, your brain perceives it as an emergency. In turn, it releases various hormones to prevent glucose from falling too low.

These potent hormones influence your appetite, triggering cravings, and activate your 'fight or flight' system—the stress response—to elevate glucose levels in your bloodstream.

This response is so intense that it can affect your entire body—your heart races, blood pressure rises, you may feel anxious, irritable, shaky, and experience 'hangry' sensations (a combination of hungry and angry).

The impact is both physical and emotional, leaving you feeling low and flat.

Depending how you are eating and what you are eating these blood sugar episodes can happen several times into the day and night. This is often referred to as the blood sugar rollercoaster.

So, that afternoon slump might not be caused by the afternoon meeting, but by the heavy carb and sugary breakfast you had.

The bottom line? The food you choose can make you stressed.

I see it all the time with my clients, even those who think they're eating healthy.

So, what's the antidote? A balanced plate! Think high-quality protein, a rainbow of veggies, and good carbs (think sweet potatoes, not white bread) being mindful of both quality and quantity.

Eat real food, remove the processed junk and hidden sugars found in pre-made sauces and condiments.

Remember, managing stress is crucial for everyone, but especially for busy lifestyles.

By stabilising your blood sugar, you're not just feeling better now, you're investing in your long-term health and happiness.

Expert intro week 2

Meet Dr Alia Crum

A psychologist whose research focuses on the impact of mindsets on human behaviour and health.

She is particularly interested in how our beliefs and expectations can influence our stress response, both physiologically and psychologically.

One of her most famous studies, published in 2011, investigated the "mind over milkshakes" phenomenon.

In this study, participants were given milkshakes that were described as either being high-calorie or low-calorie, even though they were actually the same milkshake. Those who believed they were drinking a high-calorie milkshake had higher levels of the hunger hormone ghrelin, even though they consumed the same number of calories as the other group.

This study suggests that our beliefs about what we are consuming can actually influence our physiological responses.

Alia Crum's research has also shown that our mindsets about stress can have a significant impact on our health.

For example, people who view stress as a challenge or an opportunity tend to have lower levels of stress hormones and inflammation, while those who view stress as a threat tend to experience more negative health consequences.

Watch here.

Brown fat activators, week 3

Remember we can help improve our bad fat by increasing our brown fat, and food can help.

Walnuts

Studies suggest they can improve your body's ability to use insulin, keeping blood sugar balanced, while simultaneously reducing inflammation and even helping to manage blood pressure.

You only need to eat 1?4 of a cup twice a week!

Quote I am thinking about

"Don't let a soul in the world tell you that you can't be exactly who you are." Lady Gaga

If you enjoy my newsletter, I would be grateful if you could share it with a friend. Your support means a lot to me.

The information provided by Sarah Bayliss, A Registered Nutritional Therapist, is for educational purposes only. It is not a substitute for professional medical advice. Always consult your healthcare provider before making any dietary or lifestyle changes.