BREAKING UP WITH CARBS AND JUNK FOOD, ONE SMALL STEP AT A TIME

Cravings aren’t a moral failure. This episode lays out a gentle, practical plan to quiet carb and junk-food urges: stabilize blood sugar with protein, fiber, and fat; add appetite-stabilizing foods and sleep; use the delay–downshift–decide trick for urgent cravings; reduce trigger exposure; and retrain your taste with gradual swaps. Follow the two-week approach—week one builds a balanced meal and a planned snack, week two tames one junk-food category—and use non-food comfort strategies and scheduled treats to stay on track. Today's episode is brought to you by www.tiredofbeingfat.com—learn about our 3 E’s (eating, exercise, emotions) and grab the free starter kit.