It’s 3 p.m., and out of nowhere, you’re hit with an overwhelming hankering for chocolate, cupcakes, or cookies. Your mind fixates on your sugary snack of choice and compels you to head to the kitchen cupboard or the office break room where you can find it. A few bites later, you’ve quenched your desire, but just a few minutes after that, the guilt seeps in and you realize you’ve derailed from the Brain Warrior’s Way* and sabotaged your big-picture goals of better brain health.
Curbing cravings and changing your habits can be hard work.
But it doesn’t have to be. A smart way to put a halt to the habits that hurt
you is to replace them with new ones. One of my favorites is a brisk walk. It’s
so effective, I call it the 15-minute miracle.
Did you know that cravings typically only last for about 10
The next time cravings hit, head outside for a walk. A study from researchers at the University of Exeter found that a brisk 15-minute walk reduced cravings for chocolate. Even better it kept cravings at bay for another 10 minutes after the walk. By that time, the urge to splurge is likely to have passed and you can get back to focusing on other things that serve you.
A similar trial in people who are overweight also showed a reduction in cravings for sugary snacks following a 15-minute walk.
By replacing a bad habit with a healthy one, you can begin
rewiring your neural network so at 3 p.m. your brain tells you to go for a walk
rather than pushing you to the candy bowl.
And that 15-minute bout of exercise does a body (and brain) good
in so many other ways. It gets your blood flowing, releases feel-good
endorphins, revs your metabolism, and lifts your mood. These are the kind of
rewards Warriors should aim for from daily habits.
If you need more help eliminating cravings, pay attention to your blood sugar because blood sugar crashes are often to blame for cravings. To stabilize your blood sugar, make sure to eat some protein with every meal. An easy way to add more protein to your diet is with a shake made with Omni Protein in Vanilla or Chocolate*.
For more ideas to help you combat cravings, click here.
Compounds that support healthy blood sugar levels—such as chromium and alpha-lipoic acid—have also been found to reduce cravings. These compounds, along with others, can be found in Craving Control*.
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