Cravings due to anxiety: how to break the cycle
When stress or anxiety persists, your body enters "alert mode" and your brain seeks quick energy : cravings increase. Sweets, refined carbohydrates, and fats. If you also experience spikes and crashes in your blood sugar, hunger returns after 2-3 hours and your energy levels become erratic. Understanding what's happening and how to manage it can change your daily life.
Stress ≠ anxiety (but both impact the dish)
- Stress: It's the response to specific demands (deadlines, mental workload). In chronic stress , it maintains activation and encourages the search for comfort foods.
- Anxiety: anticipatory alertness (repetitive thoughts, restlessness). It is often accompanied by nervous snacking and preference for sweets or flours.
Both increase the likelihood of eating more and choosing high-reward options.
Glucose peaks and dips: why hunger appears after 2–3 hours
After a meal high in refined carbohydrates, a glucose spike is typical, followed later by a "dip" (drop). The greater the dip, the sooner hunger returns and the more one eats afterward.
Example: large plate of white pasta → brief high → mid-afternoon crash + craving for something sweet. If you moderate the peak , you reduce the dip and, therefore, the cravings.
Leptin and ghrelin: what you need to know
-
Leptin (adipose tissue): sends a satiety signal to the brain. Chronic stress, lack of sleep, and an ultra-processed diet can "deafen" its signal: making it difficult to feel full .
- Ghrelin (stomach): stimulates hunger . It rises with prolonged fasting, poor sleep, and certain stressors.
Simple translation: more activation + worse sleep = more active ghrelin and worse leptin reading → more cravings and overindulgence.
Checklist: Where do your cravings come from?
Mark what happens to you ≥ 3 days/week :
Stress/anxiety pattern
- "Nervous" snacking at the end of the day.
- Craving for sweets/flour after tense meetings or arguments.
- Difficulty "switching off" at night; light sleep.
Unstable glucose pattern
- Intense hunger 2–3 hours after eating (with irritability or “foggy mind”).
- I get sleepy after a meal, and then I have a strong craving for sweets.
- Meals based on bread/pasta/rice without protein/vegetables.
If you select several in both groups , high activation and an unstable glucose curve will coexist. It acts on both fronts.
Tips that work
A. Lowers activation (reduces the "pull" towards comfort foods)
Breathing 2–4 min (diaphragmatic or ~6 breaths/min) in moments of tension.
Micro-breaks of 1–2 min every 60–90 min to move around or stretch.
Sleep hygiene : go to bed at the same time every day; 60–90 minutes without screens and warm light before sleeping.
B. Stabilizes glucose (less peak → less dip → less hunger)
Base dish : ½ vegetable, ⅓ protein, ⅙ whole grain carbohydrate.
Order when eating : vegetables/protein first; carbohydrates later.
Walk 10–15 min after the main meal.
C. Protects leptin/ghrelin (better hunger/satiety signal)
Last caffeine before 3-4 pm; alcohol away from the evening.
Eat a light dinner early; leave 2–3 hours before going to bed.
Sleep 7–9 h : better sleep = less reactivity and better food choices.
Examples of “staple” meals and snacks
Breakfast: natural yogurt or skyr + red berries + nuts; or omelet + wholemeal bread + tomato.
Meal: bowl of vegetables + chicken/salmon/tofu + quinoa or brown rice; dressed with olive oil.
Snack: hummus + crudités + whole wheat toast; or fresh cheese + pear/kiwi.
Dinner: cream of vegetable soup + legumes or white fish + 1 small portion of whole grain carbohydrate.
Common mistakes (and how to correct them)
Eat carbohydrates alone (bread/pasta/rice without anything): add protein + vegetables.
Eat a very late and heavy dinner: it gets you ahead and makes things easier; leave 2-3 hours before going to sleep.
Afternoon coffee: move the last caffeine to before 3-4 pm.
Screens all the way to the bed: switch to Warm light/soft reading the last hour.
Complementary support: GlucoGuard and Cortisol Calm
As a complement to the habits (breathing, sleep, food and walk), you can consider two support tools designed for the key areas of this article:
GlucoGuard
GlucoGuard is formulated to help smooth the glycemic response to carbohydrate-rich meals and reduce cravings associated with spikes and crashes.
What it contains: Reducose® (white mulberry), resveratrol, cinnamon, lemon and the probiotic Lactobacillus plantarum IMC 510® .
How it works (in simple terms): the components of white mulberry help carbohydrates to be broken down and absorbed more gradually; with this, the peak after eating is smaller and the "dip" 2-3 hours later tends to be milder → less reactive hunger and more manageable cravings .
For whom: people who notice intense hunger 2-3 hours after eating, energy "high-low" and cravings for sweets/flour on stressful afternoons or days.
How to take: 1 capsule 15 minutes before the most carbohydrate-rich meal of the day.
Cortisol Calm
Cortisol Calm is designed to support stress management and promote more stable sleep when you take care of your nighttime routine.
What it contains: Ashwagandha KSM-66® (root extract), Bacopa, Reishi, Magnesium, B vitamins and the probiotic Lactiplantibacillus plantarum P8® .
How it works (simply put): Ashwagandha KSM-66® has been studied in adults with stress; when used consistently , it contributes to a more balanced stress response . On a daily basis, this can translate to less activation in the late afternoon and evening and a better foundation for sleep .
For whom: people with sustained internal tension , "racing head" when going to bed, and days where stress triggers snacking.
How to take: 2 capsules a day, preferably in the morning with breakfast.
Why together?
Two approaches, one goal: Cortisol Calm helps lower activation levels (less craving for comfort foods) and GlucoGuard helps stabilize the energy curve after eating (fewer energy spikes and crashes, and more manageable cravings ). The result is more stable energy and more balanced food choices.
Responsible use notes: These products complement, not replace, a balanced diet and healthy habits. Always check the label and consult your doctor if you are taking medication or have any medical conditions. Avoid during pregnancy and breastfeeding .
