Secrets of your appetite: Part 4- learned cues

 Before we discuss how learned cues affect your appetite, I want to start by clarifying what I mean by learned cues. These are things that we are conditioned to respond to. For example, when you type in a password that you use ALL the time, it’s almost like you don’t even have to think about the wording, but your fingers type it out instantly. Or, have you ever gone on autopilot and driven in the wrong direction, because it is the direction you usually use to go places. Basically, it's a habit. I use the word cue for a reason though because all habits are a response to SOMETHING. That something, is the cue. Finding the cue that is prompting your behavior is key to creating a new response and new habits. That part of the process will have to be saved for another time.

Habits/routines come from neurological pathways that have been built through past experiences and they become stronger and more efficient over time. This means it requires less awareness to complete a certain task. This is so essential for our function, but that also means our experiences, especially the frequent ones, play a big role in shaping our choices and our future. It also means, the more we respond a certain way or do a certain thing, the more patient we will have to be when breaking that pathway- because they get stronger with repetition. 

We all have a vast amount of past experiences around food that influence what and when we choose to eat. After all, neurons that wire together, fire together. Here is an example of what that means. If you eat when you feel sad you just wired neurons around both the feeling and food. The next time you feel sad, it also triggers the neurons that remembered the food! You are more likely to think about food whenever you are sad now. In fact, you are more likely to think about the specific food you ate when you ameliorated your sadness with food. The more you eat food around sadness the more comfortable and natural it feels to keep doing it.

Any learned/automatic response will leave you feeling like something is missing if you don’t follow your normal routine. One time I decided to eat dessert first, because I wanted to, and just to remind myself I can. After I finished my meal I felt like I needed dessert again. But wait! I already had it. I don’t usually need another, I’m not stressed or hungry (which are cases where I would want another)! Why did I need another? This was a case of learned cue. I routinely include a treat after meals. Finishing my meal signaled to my brain I should decide on a dessert, because that is just what I do. It didn’t matter that I had one already, it was only natural to think about and want dessert.

Coming from someone who has very low mental energy these are both amazing and awful! If I have the right routines, I’m good as gold. If my routines get thrown off, or if I’ve developed bad habits… here comes trouble. I grew up hearing, Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny. 

Adopting healthy habits will challenge you to look very closely at both your thoughts and actions that contribute to the habits. In the end, success can hinge on a few small things. Finding these things helps you reach success faster and easier.

I would challenge you to look closely at your “weak spots” where you break down. What mechanisms of appetite can you trace them back to? This is where your personal challenge for success lies. And if you have a hard time figuring out your situation, connect with me and we will figure it out.

Double dopamine podcast link