Most of us, in times of stress or high emotions, complain about overeating or binge-eating. Bingeing is an unhealthy habit characterised by an uncontrolled and rapid consumption of large quantities of foods in a short period of time.
Dealing with the combination of an overweight body (whether due to genetics or conditioning) and a strong tendency towards ‘stress eating’ presents a significant challenge in life.
To overcome this pattern, some of us resort to prescribed medications, such as Ozempic, or we may try to curb compulsive eating by coupling a healthy diet with hypnotherapy.
Most of us, in times of stress or high emotions, complain about overeating or binge-eating. Bingeing is an unhealthy habit characterised by an uncontrolled and rapid consumption of large quantities of foods in a short period of time.
Dealing with the combination of an overweight body (whether due to genetics or conditioning) and a strong tendency towards ‘stress eating’ presents a significant challenge in life.
To overcome this pattern, some of us resort to prescribed medications, such as Ozempic, or we may try to curb compulsive eating by coupling a healthy diet with hypnotherapy.
Ozempic
Ozempic is a popular drug containing semaglutide. This ingredient works by mimicking GLP-1, a natural hormone that helps the body regulate blood sugar. A single injection of the drug reduces hunger cravings, suppresses appetite and, consequently, helps prevent overeating.
While Ozempic is a drug for type 2 diabetes, it has gained a lot of popularity for weight loss with many celebrities reportedly using it to manage their weight.
Unfortunately, the drug does not address the underlying causes of weight gain, which usually involve processed foods, high sugar intake, a sedentary lifestyle and dysregulated stress response, such as using food for comfort or to alleviate stress.
Elissa Epel, an American health psychologist and professor at the University of California, suggests that more than 50 per cent of people with obesity, and less than 20 per cent of lean people, struggle with compulsive, emotional overeating.
What science says
The good news is that compulsive eating can be reversed with various interventions, including dietary changes.
Casey Means, a medical doctor with a focus on metabolic health, says that when we provide our bodies with the right nutrients, the body can secrete hordes of GLP-1. In other words, some foods can act like Ozempic, helping to prevent us from bingeing.
Since higher levels of GLP-1 are generated by the so-called L-cells that live in the gut, the key to increasing GLP-1 lies in supporting our microbiome.
Mimicking Ozempic
When our gut bacteria in the large intestine breaks down fibre and polyphenols, they produce beneficial molecules called short chain fatty acids. These, in turn, stimulate the differentiation of more L-cells in the gut, boosting the GLP-1 production.
In simpler terms, we can reduce excessive appetite by consuming fibre and polyphenols with every meal.
Fibre-rich foods include almonds, apples and pears with skin, artichokes, berries, broccoli, Brussel sprouts, chia seeds, legumes and oat bran.
Polyphenols are plant compounds that give fruit, vegetables, teas, herbs and spices their vivid colours. These compounds, together with fibre, are essentially food for our gut microbes. Think of them as the gut’s fuel. Consequently, our gut bacteria thrive on colourful berries, dark chocolate, Yerba mate, green tea and turmeric.
Furthermore, ingesting one to three servings of fermented foods daily, such as sauerkraut (including its brine), kimchi, kefir, miso or natto (fermented non-GMO soybeans) also promotes the differentiation of L-cells.
Certain amino acids, found in beef, chicken, turkey, salmon, eggs, hard cheese and tofu have a very potent stimulating effect on GLP-1.
Daily consumption of dark, leafy green vegetables, such as a cup of raw spinach, kale or Swiss chard, introduces thylakoids which also significantly increase GLP-1 levels.
How emotions shape our eating habits
Our relationship with food is closely connected to our inner emotional world. While hunger is a physical signal, eating often becomes a response to what we feel rather than what our body needs.
Emotions such as stress, sadness, boredom, loneliness or even joy can trigger powerful impulses that override our natural hunger cues. Understanding these emotional responses is the first step towards breaking unhealthy patterns and developing a healthier, more present connection with food.
When we experience strong emotions, the brain seeks immediate relief or comfort. For many people, food becomes a quick way to soothe discomfort because it activates the brain’s
reward system, releasing dopamine, the neurotransmitter associated with pleasure and safety. Over time, this creates a learned association: “I feel bad; food makes me feel better.”
This pattern often runs in the subconscious mind, meaning we might reach for food automatically, before we’re even aware of the feeling driving the behaviour.
Stress is one of the strongest triggers for emotional eating. When the body is under pressure, it produces cortisol, a hormone that increases cravings for sugary, high-fat or high-carbohydrate foods. These foods momentarily lower stress hormones, creating a sense of relief, but only temporarily. Afterwards, people often experience guilt or frustration, which can trigger the cycle all over again.
Different emotions lead to different responses. Anxiety may push someone to eat quickly and compulsively, seeking grounding. Sadness may create a desire for warmth and comfort, often found in familiar, nostalgic foods. Loneliness or boredom may lead to eating simply to fill an internal void. On the other hand, joy or celebration can also encourage overeating because food becomes a symbol of reward or connection.
Understanding the subconscious patterns
Because such a high degree of emotional eating is driven by subconscious patterns, healing requires more than willpower. It involves becoming aware of the emotions beneath the urge and learning new ways to regulate them.
Hypnotherapy and subconscious work help people reconnect with their internal world, release emotional triggers and build healthier coping strategies. By understanding the stories, beliefs and unmet needs hidden beneath emotional eating, individuals can transform their relationship with food from one of automatic reaction to one of awareness, choice and self-compassion. It is possible and with the right techniques, you can truly rewire your brain in just a few sessions.
Hypnotherapy works by guiding the mind into a relaxed, focused state where the subconscious becomes more open and receptive to change. In this state, we can access the emotional roots of habits, patterns and limiting beliefs far more effectively than through conscious effort alone.
Sustainable habits
To conclude, our dietary goal is to consume daily fibre, fermented foods, thylakoids, polyphenols and proteins. By minimising or eliminating starchy foods (cereals, bread, pasta, potatoes), we can stabilise blood sugar and make the body more resistant to cravings.
But lasting change comes not just from what we eat but from understanding ‘why’ we eat. Emotional triggers and subconscious patterns often guide our choices. When we become aware of these choices and begin to release them, healthier habits feel more natural and sustainable.
Carlotta Bernardo is a psychologist, senior hypnotherapist and NLP practitioner with 10+ years of experience in helping people manage emotional and behavioural issues, as well as negative habits. Arnika Suska is a nutritionist.
