Food noise explained—what causes it, how GLP-1s fit in, and how macro tracking can help you fuel your body without guilt or obsession.

Food noise is a hot topic in culture currently, and chances are it isn’t one that is going away any time soon. We began to hear a lot more about it when GLP-1’s began their rise in popularity, and it has become one of the most purported benefits of GLP-1’s: the elimination of food noise.

What Is Food Noise, Exactly?

So what IS food noise, exactly? What are its benefits? What are its downfalls? Is it natural or induced? What can or should we do about it? We live in an age of information overload, and sometimes everything coming at us can feel really overwhelming.

Let’s break down what we know about food noise. First of all, what it is: 

“Food noise” is a term commonly used to describe persistent, intrusive thoughts or mental chatter about food. It’s often associated with things like constantly thinking about food, guilt or anxiety around eating, obsessive tracking of meals, and difficulty focusing on life in general because food is at the forefront of your mind.

For example- if you have entertained these thoughts, you’ve dealt with food noise: 

• Did I eat too much at lunch?
• I shouldn’t have dessert.
• How many calories are in that cookie?
• I need to work out because I ate that extra snack.
• Should I skip my next meal? 

I think it’s probably a safe bet to say we have all dealt with food noise in some form during our lives! 

Natural vs. Induced Food Noise

The answer is BOTH! Some is natural, and biologically driven. For example:

• Hunger cues
• Feeling thirsty after a workout/intense sweating
• Thinking about dinner/planning meals

INDUCED food noise is that which is driven by excessive or obsessive thoughts about food. A lot of this has been brought into our minds and lives due to our own personal experiences, diet culture, social media, dieting/restriction, under-eating, disordered eating patterns, emotional triggers, cultural pressure etc. 

Is All Food Noise Bad?

Even though a lot of current messaging leads us to think food noise is a bad thing, it does have its positive aspects. In fact, food noise is rooted in basic survival. Without hunger cues, thirst, cravings that indicate a nutrient deficiency etc, it is likely our bodies would be undernourished, dehydrated, and deficient in vital minerals and vitamins.

How to Tell the Difference Between Healthy and Unhealthy Food Noise

Healthy food noise can be determined if it falls into one of these areas:

body awareness- what does my body need?

emotional connection- what do my mental/emotional state and soul need?

practical planning- how can i plan ahead and be prepared for my day/week? 

Unhealthy food noise is usually linked to obsession, guilt, anxiety and intrusive mental chatter. This type of food noise is not a sign of hunger, but of mental or emotional conflict around food.

Can We Eliminate Food Noise? (Spoiler: That’s Not the Goal!)

So the big question remains: how do we live with it and how can macros improve our relationship with food noise?

We will likely never completely eliminate food noise, and that isn’t the goal!! Food noise is naturally occurring and sends our body needed messaging. The goal is to live in harmony WITH it, and to practice minimizing unhealthy food noise as we focus on fueling our bodies for their needs.

How Counting Macros Can Help Quiet the Chaos

Macros takes the guesswork out of it! This is what many of us are looking for when we start our macro journey; it’s overwhelming to know WHAT to eat, and working 1:1 with a coach gives you the guardrails and insights to make sure you’re getting ENOUGH while achieving your goals. 

Tracking macros also reduces the decision fatigue. Granted, it can feel like a lot when you’re first starting out, but as you begin to land on those routine meals and snacks that give you balance and energy, and put foods on repeat, your days become streamlined and free up your mental space for more important decisions. 

When to Seek More Support

For many people, tracking macros has opened the doors to food freedom when we practice balance and moderation. That being said- If you’re struggling with extreme negative food noise, there is a place and time to dig deeper into your personal struggles with a food therapist and we want to wholeheartedly support you in that pursuit!

The Bottom Line

If you find that macro tracking increases food noise, remember that we always promote CONSISTENCY over perfection, and NOURISHED and FUELED eating. Macros is not a way to justify restriction or control! Macros is a tool, not a morality test! 

If you liked this post, you might also like our post on GLP-1 Agonists.