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Many people describe the same experience: “I’m not even hungry — I just want something .” It’s easy to label that as emotional eating or lack of willpower. But biologically, there are two very different signals that can feel identical. One is a dopamine-driven craving  — the brain looking for stimulation, novelty, or relief from stress. The other is true under-fueling  — not enough energy, protein, or nutrients to meet demand. A Common Scenario I See Someone eats “clean” all

Let me share a common scenario. One of my clients ate a balanced lunch most days: protein, vegetables, healthy fats. On paper, everything looked “right.” But she was eating it while answering emails, mentally running through meetings, and rushing to get back to work. She wasn’t overeating. She wasn’t choosing poorly. But she felt exhausted and foggy every afternoon. Nothing changed about what  she ate. What changed was how her body experienced the meal. When Stress Is High,

The holiday season is full of foods we only see once or twice a year—your aunt’s famous fudge, the decorated sugar cookies your coworker brings in, that special pie that smells like pure nostalgia. These foods can absolutely fit into a healthy lifestyle. But how we approach  them can change everything. Here’s the mindset shift for holiday eating I’ve been teaching clients this month: The first 2–3 bites are always the best. And there’s a real, physiological reason why. Food t

If you’ve ever found yourself staring at your computer at 3 PM, wondering why your brain feels foggy and your body feels heavy, you’re not alone. The “afternoon energy crash” is one of the most common patterns I see in clients — even in people who eat well, exercise, and prioritize their health. Here’s the important truth: Your energy isn’t random. It follows patterns. And those patterns can be changed. As a dietitian who specializes in midlife metabolism and energy optimizat

If you’ve ever looked down at an empty plate and wondered, “What did I just eat?”  — you’re not alone. In our busy, always-on world, eating gets to be this task often we whiz quickly through trying to get to the next thing on our to-do list. But here’s something most people don’t realize: How fast you eat has an impact on your hunger, weight, and belly fat than what you eat. Yes, really. And the science behind this is compelling. Why Eating Speed Matters Your hunger and fulln