24. Urge Surfing for Cravings: A Self-Compassion Approach to Emotional Eating.

Hey friends! We're back for a second week talking about cravings and how to manage them.

And if you know anything about behavior change, you already know you're not going to hear anything about willpower or discipline here.

But managing cravings and emotional eating does require the willingness to be uncomfortable and tapping into your courage to change.

In this episode, I talk about why cravings can feel so intense and what to do when food urges seem out of control. I explain how cravings are created in the brain, why willpower alone usually is not enough, and how self-compassion can help you change your eating patterns without shame. I also share the practice of urge surfing, a mindfulness-based tool that helps you pause, observe cravings, and let them pass without automatically acting on them. We explore the role of dopamine, emotional eating, food cues, and neuroplasticity, and I explain why you are not broken if food feels harder for you than it seems for other people.

This episode is for anyone struggling with cravings, secret eating, or feeling powerless around food and wanting a more compassionate, sustainable approach to nutrition and behavior change.

For more information about the work of Alan Gordon, check out his book The Way Out (written with Alon Ziv).

Also, the podcast Tell Me About Your Pain

For coaching inquiries:

Web: framenutrition.co

Email: [e-mail]

IG: @coachaimeer