Laurie, thank you for such a clear and insightful explanation of how our bodies respond to sugar and stress. The way you’ve broken down the patterns behind stress eating and blood sugar changes really helped understand my own experience better. I’d like to share a bit of my story here. Being diagnosed as pre-diabetic was a real wake-up call for me. It pushed me to slow down, pay attention, and start making more conscious choices for my health. With time, consistency, and care, I was able to reverse it. That journey taught me how powerful awareness and small changes can be, not just for the body, but for the mind too., and learning how to care for myself with more awareness has been a big part of my journey. I really appreciate the knowledge and care you bring to your writing. It will help so many people like me. ❤️
@Saima Durrani Thank you so much for sharing this, and congratulations on the work you’ve done to reverse prediabetes. That takes real commitment and self-awareness. I completely agree: small, consistent changes can have a huge impact, and it’s not just about the numbers, it’s about how you feel, think, and care for yourself along the way. I’m really glad the post helped connect the dots for you. Your story will encourage so many others who are just getting started.
Dear Laurie, by opening up about my experience, I hope to make a difference, even in a small way. Whether it’s offering encouragement, giving someone hope, or simply helping someone feel less alone. We all have difficult chapters, but we’re not meant to go through them in silence. Let’s keep cheering each other on.
This is so helpful! How easy it is to just keep doing the same things out of habit. This was so encouraging to “make the shift” which has become my new phrase for many things. Pair the cue when stressed with movement, breathing, shaking etc instead of food. That is one place I can start.! Thank you
Great question and one I have been asked many times. Sugar-free gum can actually be a helpful tool when you’re trying to pause before reaching for a snack, especially if you’re not truly hungry and it’s more about habit or emotion. Studies show it can help reduce cravings (especially for sweets) and even lower how much people snack overall, which lines up with what a lot of folks experience anecdotally.
That said, there is a little nuance. Even though the gum has no calories, the act of chewing and the sweet taste can trick your body into thinking food is coming. That can lead to a small insulin release, your body gets ready to manage incoming glucose that never arrives. For some people, that might lead to a dip in blood sugar and actually increase hunger a little while later.
So in short: sugar-free gum can be a smart way to interrupt an emotional eating impulse, but it’s best as a short pause, not a long-term replacement for real nourishment. If you’re actually hungry, something small with fiber, fat, or protein will support your blood sugar more effectively. But if you just need a moment to check in with yourself, gum can be a helpful ally!
This is me to a T. I workout in the morning - Pilates, swim, golf - come home, shower, have lunch. In the afternoon I read, do things around the house, etc. This is the time of day that I fall into a snack loop. It is also the time of day when I look at news content on Substack and social media. A lot of it is disturbing these days. This is also the time of day when my energy is lowest. So, this is the time of day when I am most stressed as well. I need to rethink my habits at this time of day. I’ve known for a long time that this time is a challenge but, tbh, I really haven’t considered it from an insulin resistance perspective. Thank you.
This is a great article. Easy to understand for anyone and extremely helpful. Thanks for the information. I was a stress eater until I left my job. M&Ms were my drug of choice. I haven’t had one since November 7, 2024 and have lost 45 pounds. But yesterday driving my truck in a pouring down rain storm with my three granddaughters in the car made me want M&Ms again. Fortunately I didn’t succumb. But I had trained myself well.
Thank you. I’m sending this to friends because not only is it accurate, it should be easy for people with no or minimal medical knowledge to understand and implement.
Incredible story! Yes, changing the context (leaving a stressful job) took away the cue that took away the behavior. But isn’t it interesting how the brain remembered M&Ms gave you relief and sent out the craving? Your mindfulness and ability to see the habit loops for what they are (just some neural circuits, nothing to fear) is your secret weapon. Way to go!
Thanks for all these tips! You reframed what others are saying in a very easy way to implement…I definitely needed to read this! 🩶
Wonderful to hear it hit home for you.
Laurie, thank you for such a clear and insightful explanation of how our bodies respond to sugar and stress. The way you’ve broken down the patterns behind stress eating and blood sugar changes really helped understand my own experience better. I’d like to share a bit of my story here. Being diagnosed as pre-diabetic was a real wake-up call for me. It pushed me to slow down, pay attention, and start making more conscious choices for my health. With time, consistency, and care, I was able to reverse it. That journey taught me how powerful awareness and small changes can be, not just for the body, but for the mind too., and learning how to care for myself with more awareness has been a big part of my journey. I really appreciate the knowledge and care you bring to your writing. It will help so many people like me. ❤️
@Saima Durrani Thank you so much for sharing this, and congratulations on the work you’ve done to reverse prediabetes. That takes real commitment and self-awareness. I completely agree: small, consistent changes can have a huge impact, and it’s not just about the numbers, it’s about how you feel, think, and care for yourself along the way. I’m really glad the post helped connect the dots for you. Your story will encourage so many others who are just getting started.
Dear Laurie, by opening up about my experience, I hope to make a difference, even in a small way. Whether it’s offering encouragement, giving someone hope, or simply helping someone feel less alone. We all have difficult chapters, but we’re not meant to go through them in silence. Let’s keep cheering each other on.
Absolutely! Love having you here in The Habit Healers community.
Please keep the tips for dealing with diabetes coming. These little nuances are very helpful.
Ok, I absolutely will! Weight loss and diabetes are my favorite patients to work with.
This is so helpful! How easy it is to just keep doing the same things out of habit. This was so encouraging to “make the shift” which has become my new phrase for many things. Pair the cue when stressed with movement, breathing, shaking etc instead of food. That is one place I can start.! Thank you
Wonderful! This is EXACTLY why I spend hours upon hours writing these words, to help people along their journey. Thank you so much for your comment.
Thanks so much for this article! What about sugar free chewing gum instead of a snack?
Great question and one I have been asked many times. Sugar-free gum can actually be a helpful tool when you’re trying to pause before reaching for a snack, especially if you’re not truly hungry and it’s more about habit or emotion. Studies show it can help reduce cravings (especially for sweets) and even lower how much people snack overall, which lines up with what a lot of folks experience anecdotally.
That said, there is a little nuance. Even though the gum has no calories, the act of chewing and the sweet taste can trick your body into thinking food is coming. That can lead to a small insulin release, your body gets ready to manage incoming glucose that never arrives. For some people, that might lead to a dip in blood sugar and actually increase hunger a little while later.
So in short: sugar-free gum can be a smart way to interrupt an emotional eating impulse, but it’s best as a short pause, not a long-term replacement for real nourishment. If you’re actually hungry, something small with fiber, fat, or protein will support your blood sugar more effectively. But if you just need a moment to check in with yourself, gum can be a helpful ally!
This is me to a T. I workout in the morning - Pilates, swim, golf - come home, shower, have lunch. In the afternoon I read, do things around the house, etc. This is the time of day that I fall into a snack loop. It is also the time of day when I look at news content on Substack and social media. A lot of it is disturbing these days. This is also the time of day when my energy is lowest. So, this is the time of day when I am most stressed as well. I need to rethink my habits at this time of day. I’ve known for a long time that this time is a challenge but, tbh, I really haven’t considered it from an insulin resistance perspective. Thank you.
You are welcome Dee! BTW I love hearing about your journey!!!
This is a great article. Easy to understand for anyone and extremely helpful. Thanks for the information. I was a stress eater until I left my job. M&Ms were my drug of choice. I haven’t had one since November 7, 2024 and have lost 45 pounds. But yesterday driving my truck in a pouring down rain storm with my three granddaughters in the car made me want M&Ms again. Fortunately I didn’t succumb. But I had trained myself well.
Thank you. I’m sending this to friends because not only is it accurate, it should be easy for people with no or minimal medical knowledge to understand and implement.
Thank you! I try to make every article worthy of reading and actionable.
Incredible story! Yes, changing the context (leaving a stressful job) took away the cue that took away the behavior. But isn’t it interesting how the brain remembered M&Ms gave you relief and sent out the craving? Your mindfulness and ability to see the habit loops for what they are (just some neural circuits, nothing to fear) is your secret weapon. Way to go!