Makes Sense - with Dr. JC Doornick - How to Stop Cravings Before They Start: 4 Simple Steps - E162

Episode Date: April 17, 2026

Do you wake up committed to your health, only to find yourself reaching for snacks by midday? It isn’t a lack of willpower—it’s "food noise." In this episode, Dr. JC Doornick reveals the hidden biological triggers that hijack your brain and how you can reclaim control. Learn why your brain makes decisions before you even realize it and how the "Interface Response System" can help you stay the shotcaller of your life. We dive into why big food and big pharma want you to feel out of control and how to use the power of the "Pause" to stay aligned with your goals. Stop being a victim of your biology and start making choices that actually make sense for your future. #FoodNoise #WeightLossTips #Willpower #HealthyHabits #MindsetMatters   Follow Dr. JC Doornick and the Makes Sense Academy:► Makes Sense Substack - https://drjcdoornick.substack.com ► Instagram: / drjcdoornick ► Substack: / drjcdoornick ►Facebook:  / makessensepodcast ►YouTube:  / drjcdoornick   MAKES SENSE PODCAST Welcome to the Makes Sense with Dr. JC Doornick Podcast. This podcast explores topics that expand human consciousness and enhance performance. On the Makes Sense Podcast, we acknowledge that it's who you are that determines how well what you do works, and that perception is subjective and an acquired taste. When you change the way you look at things, the things you look at begin to change. Welcome to the uprising of the sleepwalking masses. Welcome to the Makes Sense with Dr. JC Doornick Podcast. SUBSCRIBE/RATE/REVIEW & SHARE our new podcast. FOLLOW Podcast: You will find a "Follow" button in the top right. This will enable the podcast software to alert you when a new episode launches each week. Apple: https://podcasts.apple.com/ca/podcast/makes-sense-with-dr-jc-doornick/id1730954168 Spotify: https://open.spotify.com/show/1WHfKWDDReMtrGFz4kkZs9?si=003780ca147c4aec Podcast Affiliates: Kwik Learning: Many people ask me where I get all these topics, which I've been covering for almost 15 years. I have learned to read nearly four times faster and retain information 10 times better with Kwik Learning. Learn how to learn and earn with Jim Kwik. Get his program at a special discount here: https://jimkwik.com/dragon OUR SPONSORS: Makes Sense Academy: A private mastermind and psychologically safe environment full of the Mindset and Action steps that will help you begin to thrive. The Makes Sense Academy. https://www.skool.com/makes-sense-academy/about The Sati Experience: A retreat designed for the married couple that truly loves one another, yet wants to take their love to that higher magical level. Relax, reestablish, and renew your love at the Sati Experience. https://www.satiexperience.com   0:00 - Intro 3:17 - I am not an expert, I am just sharing my observations and experiences 7:08 - How to stop cravings before they start - The Voice of Food Noise 11:35 - Food Noise - The Negotiation that pulls you away from yourself 14:01 - Why do we make clear decisions in the morning and then fall off later in the day? 20:16 - 85-90% of decisions are driven by our subconscious mind. 22:06 - GLP-1 Craze 27:07 - Dr. Casey Means and Metabolic Mastery 32:40 - The 4 Step IRS to win the war against food noise Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

I have kids. There's a few things that I would die for. My kids are one of them. So I care more about their future than mine. It's been well documented that out of all the world's wealthy nations, I'm coming to you from America. I know that we have people from other countries here. But out of all the world's wealthy nations, the United States is by far the most unhealthy. So we've got money, but we're the most unhealthy and suffering the most with chronic disease. So that's a kind of a paradox, where we have the most resources and we have the worst health status. Have you noticed that the world that we live in has been doing most of the thinking for you? That your beliefs, perceptions, reactions, fears, and doubts have been shaped by unsolicited

outside noise? How easy it's been for you to slip into that default sleepwalking mode and label it as life and reality. Yeah, that ends here. Welcome to the Make Sense with Dr. J.C. podcast. This is your opportunity to start thinking for yourself, reclaim control, and step back into that role as the shock caller and dominant force of your own reality. It's when you change the way that you look at things, that the things that you look at begin to change. So let's wake up.

Let's rise up. And let's make sense of why and how shift happens. Great morning world. Great morning humans. This is your friendly neighborhood dragon. otherwise known as Dr. J.C. Dornick. You know, what's interesting about podcasts, and if anybody's podcast curious

or you've ever wanted to start a podcast, we've actually started a podcast Academy, my friend Julie and I. So if you want to learn how to start a podcast, how to grow it, how to monetize it, all of that stuff, we welcome you on the school platform called the Dragonfly Podcast Academy.

Part of podcasting is checking metrics and downloads and all of that stuff. Just curious for those of you that tune in on the regular, whether or not you prefer the episodes that we put out, because we put out two episodes a week on Tuesdays and Fridays. So tomorrow will be the guest episode, and it's one of my favorites. It's Todd Herman. We talk about the alter ego, which obviously is very popular for me with the whole dragon thing. But then we do our solo episode. And what I'm noticing with the downloads is that it's pretty resounding that the amount of people listening to

I would assume that's because they prefer it. But what do you prefer? I don't know if you guys follow the podcast. Every week we have like amazing guests that are on all the top podcasts and they come on here and we make sense of topics. But just out of curiosity, what's the format that you like? We try to keep our podcast episodes at about 30 minutes, but then our guest episodes are a little bit longer format, usually about 45 minutes to an hour.

So just curious, if you have any sort of inclination to share. What is the format that you guys prefer? Do you guys like the solo episodes or do you like hearing from guests? I would love to be able to build my podcast, my show, based on your demands, your needs. I want to start my show by letting you guys know a little bit more about who I am. I realize that sometimes I might come across as somebody that is like some sort of neuroscientist or somebody that like should have the background to validate a lot of the stuff that I talk about. So I thought that this would be an important opportunity for me to just tell you a little bit more

about me and I guess what validates me doing this show and my book and all of that stuff. So I guess my credentials are that I'm a doctor of chiropractic with a background in nutrition and over 20 years, because we're going to talk about health today. But for the past 20 years, I've also been a health transformation coach. You know, I've got my own health transformation, but I've worked very, very deeply with hundreds of thousands of people in the realm of health transformation. Most importantly, I've navigated some of the most challenging and darkest of times in life and experienced the miracle of spontaneously shifting from dark into the light and making sense of things. So that's something that prompts me to kind of spend the last couple of decades of my life entrenched in reading and research

and specifically around human behavior and mindset performance and the human response system. This is why I created the interface response system, because I was looking for a sequence that everybody else could use to make sense of things, to reframe what you might perceive as having a bad time and you might perceive that you're stuck in life. I don't think that anybody's actually stuck in life. I just think that they're a little bit scattered and maybe have lost control over their perception machine. So if you change the way you look at things, the things you look at change.

So that's why I built the interface response system. So this show is really about anything that makes you go, hmm, I'm so fascinated by so many things. And as you guys know, the hat stands for, haven't made up my mind about anything. And I don't know if I ever plan to make up my mind about anything because I'm just always open and curious to growth. So the topics that I bring you, some of them come from some expertise and some credentials, but I think what I love to do is take things that I know that a lot of people are thinking about, a lot of people are curious about, and kind of translating them and helping you make sense of them using some of my systems. So the final thing is, is that I've created a mastermind.

It's a free mastermind, and it happens once a month. Everybody's welcome. It happens once a month, and it's based on my book where we really deep dive and we start going into learning the interface response system and how to navigate all of that stuff. So kind of a disclaimer, this show, we care a lot less about talking and more about what's working. We care less about being right and more about being kind and open and more. and more about living responsibly in this world.

I'm a big, big advocate of the fact that I am responsible for my success, my happiness, my health, and all of the things that I control, and I'm not responsible for anything else. So we think of this less like an opportunity for me to teach you about what's right and more about us exploring what might be true. That's what I love about my work and these conversations is we just point things out that might be true. And we'll do that together. As I always say, welcome to the uprising of the sleepwalking masses and welcome to another edition of the Make Sense with Dr. J.C. podcast. We're happy that you're here. Today we're going to unpack how to stop cravings. This is a huge one. God,

the statistics in America right now and the world, but specifically America, it's staggering how much people struggle with this. And you see this in obesity and metabolic dysfunction. And the reason why this is an important conversation to have, we're going to talk about food noise and stopping the craving. People are using medications and all kinds of things. The diagnosis now, we're going to talk about how that is something that you can do on your own, even if you're getting assistance from other tools. And the reason why that's important for this show is that, as you know, one of our tenants is that it's who you are that determines how well what you do works. So if we're going to talk about stuff and arm and equip you with the weapon of awareness

and arm and equip you with some tools and strategies to get better results in life, but your vessel, the who behind the do is less than adequate, we have to look at that. You know, I think that if anybody's feeling stuck, I think the easiest way to get in action is to focus on your health. Every now and then I love to talk about health. I love to talk about metabolic dysfunction. You'll see I have some of the experts coming on my show, and now you know why.

So we're going to talk about how to stop cravings before they start, and that's the voice of food noise. And this affects everybody. It's based on this. Do you ever wake up feeling super committed to your health, only to find yourself reaching for an unhealthy snack all of a sudden, sometime like midday? And so everything is just looking like, I'm going to kick ass today.

Maybe it's January 1st. Maybe it's today. Maybe it's Monday. And then all of a sudden we start reaching for things and feeling like it's justified doing that. I contend that this might not be a willpower issue, but it's a food noise issue. Okay. And we're going to really unpack that. So in this episode, I'm going to reveal the hidden biological triggers that hijack your brain

and how to reclaim control using the end. interface response system. So a lot of people think that the interface response system from my book, and if you haven't gotten my book, it's called Make Sense, How to Rewire Your Mind and Transform Your Life. We're doing the audiobook version of that, getting a lot of positive feedback. And once again, when you get this book, you're welcome to join the Mastermind. Just reach out through any channel, Substack, YouTube, at Dr. J.C. Dornick on Instagram to find out about the mastermind. But it's who you are that determines how well what you do works. And the interface response system is all about positioning you as a more conscious aware human being so that you can

have better results at the things that you're going to do. So if you're just looking to be less affected by distraction and food noise comes into play there, or react in a healthier fashion when somebody gives you unsolicited criticism or perhaps be less affected by. Or perhaps be less affected by, by the world news, not ignorant to it, but less affected. The interface response system is great for that. But if you are looking to get control over your food noise, it's a highly effective system. Once again, we're looking at this idea of how we can be 100% committed in the morning.

Maybe you are right now to your diet. But by 1 p.m., a tiny voice in our head starts to convince us that we deserve, I don't know, a donut or a slice of pizza or something. something like that. What we're entertaining here is that you're not weak and you're not broken. You're just being hijacked by this thing called food noise. And today what I'm going to do is I'm going to show you exactly how that noise works. So that's always the first step. We don't just say, how do I get rid of food noise? Let's first really deep dive and find out what food noise is and how it works on a neurological basis as well, biologically, behaviorally, and more importantly, how to

stop food cravings before they start. And we're going to use a simple four-step system so that you can finally become the shock collar and dominant force of your life. Remember, this is all about control. It's not about becoming a control freak, but it's about learning how to control the things that we control, the controllables. Once you see how all of this works, you're never going to look at cravings. the same way again. So, so food noise, the voice that negotiates you away from yourself. Think about that word negotiation when you think about food noise. Think about the word negotiation whenever you think about the interplay between you and any thoughts going on in your brain. We'll circle back to that. So I want to share where my motivation came from this once again. I have kids.

For all of you that are parents out there, you know, there's few things that I would die four. My kids are one of them. So I care more about their future than mine. It's been well, well documented now that out of all the world's wealthy nations, we're one of those. And I'm coming to you from America. I know that we have people from other countries here. But out of all the world's wealthy nations, the United States is by far the most unhealthy. So we've got money, but we're the most unhealthy and suffering the most with chronic disease. So that's kind of a paradox, where we have the most resources and we have the worst health status. And it's important to mention that our life expectancy, for the first time in a long time,

this is where my motivation for this topic comes from. Our life expectancy for the first time in a long time is the lowest out of the worldly nations and steadily declining for the first time. You know, because of medical advancements and all these wonderful things going on in the world, we've actually been projecting that we can live longer. But that's changing. It's going down. So what does that mean?

Whatever we're doing is not working. So there's my motivation. And I will say that the American diet is the cause. And we're exporting this to other countries. And this is not to blame and shame America. don't hate the player, hate the game, right? If we stop eating junk food, those companies will make something healthier. So the way that we reclaim control of this, in essence, affect the world is by changing the demand. The supply always reacts to the demand. Get off of drugs, they won't make

drugs. Get off of junk food, they won't make junk food. So we can do something. But we're exporting the American diet to other countries where we're now seeing these unsettling metrics increase as well. So here's my curiosity. Let's step into the maybe zone. It concerns one of the most important observations that we make in society and in ourselves as well. And it unveils the definition of insanity in my opinion that's feeding into the issues that I was just talking about. Why is it that we can make clear grounded decisions in the morning, but change our mind? Here's what it would sound like. Today, maybe you did this this morning. Today, I'm eating clean. Today I'm staying aligned. Today I'm going to follow through. I'm going to go to the gym. I'm going to get my steps in.

I've got my aura ring on. And then somewhere between breakfast and lunch, it happens quick. Remember, most of our brain is happening below the level of consciousness, our subconsciousness. But somewhere between breakfast and lunch, a new voice enters the conversation. And it's not a loud voice and it's not aggressive. It's not even deemed as irrational. As a matter of fact, it sounds responsible and reasonable, this voice. This voice comes in and tells you something completely different, and it doesn't sound like a bad idea. You worked hard this week.

This is what the voice says. You can start again tomorrow. I mean, come on, let's be reasonable. You don't live forever. This won't make a difference. You know, I saw a commercial the other day. It was a joke, but they brought it up. If you went on a diet today, you're not going to lose, like, significant weight.

You're not going to accomplish a lot in one day. So what they said is, so you might as well eat like cake and brownies and stuff like that because the same goes for that. You're not going to destroy your whole life with one day. So we're always playing with that idea in our head. And it's programmed. It's wired in there. You worked hard, right?

This is not going to make a difference. And just like that, the original decision that you woke up with, with extreme urgency and clarity, it just shifts, right? It just quietly gets overruled by these other ones. Now, that's an interesting thing to consider. The overruling is not something that is like some form of a rebellion, but it's a negotiation. There's that word again.

And the negotiation is working. You know, if you look at like an FBI negotiator, trying to talk somebody out of like a crime or something like that, He's trying to use his words to shift the way that person is thinking. That's the way that the negotiation happens in our brain as well. And just knowing that, just being armed with that awareness is powerful. Because if I can look at the voice in my head telling me these things and call it a negotiation, it kind of separates me from it.

The danger is when I identify with the voice, right? So when you make that decision in the morning that we were talking about, that's your prefrontal cortex. That's the part of your brain that you do control where you're planning. There's discipline there, future focused, all of that stuff. But as the day goes on, stress builds. This is what we're going to get into a little bit of the research and the science here. As the day goes on, you forgot about this in the morning. That stress is going to begin to build and energy can drop from the day.

I feel really good right now, but I might have a drop in energy later. And something called decision fatigue kicks in. So decision fatigue real simple means that these decisions that we have to make of what we're supposed to do and what we shouldn't do, they start to become fatiguing. So that's an important distinction. Research by a guy named Roy Baumeister shows that as your mental energy declines, your ability to stay discipline does too. So if I make a decision to do something today, I need to know that. I need to know that as I get tired, my decision making and my discipline goes down. And there's no exception. You might have better discipline than other people, but that's just the way things work. So this is one of the core

reasons people ask this question. Why does my willpower fail later in the day? As a health transformation coach, I've heard that thousands of times. So we're getting into the science. of this to empower you guys. So at the same time, your brain is running what's called habit loops. There's a guy named Dr. Judson Brewer, and what he's shown is that cravings are not random. They actually follow a loop. There's something called a cue, a craving response, and then a reward. And once that loop is trained and conditioned, we always talk about the conditioned mind, program and conditioned mind. Once that loop, something queues you in, and then we respond to it, but it's typically like a reaction because we don't think.

That's why the interface response system is so important. So we pause and we think. But then there's a reward. And we typically are supposed to fire a gun by saying ready, aim, fire. But this is fire, aim, ready. And it feels automatic like it's happening to you. And we typically don't recognize that we've done something wrong until after, which is why we think it's happening to us.

but we can control this. And here's why this gets even more disruptive to the story that we tell ourselves. From a neuroscience perspective, now really try to pay attention to this. This is powerful. Most of our decisions, especially those with eating, are not fully conscious. So let's park there for a second. What that means is that when you have this idea to eat something, it's not a fully conscious idea, meaning you were not involved in it like you think you were. Now, you might have

these thoughts and feelings about it that kind of justify, and you might get this feeling like, I have an idea. What I'm showing you is that the research shows that it wasn't your idea. So there's another cool way of separating and asking a question like, oh, is that right, J.C. or Dragon. We were playing the other week about giving that voice a name and separating yourself. So research suggests that 80 to 95% of behaviors are driven subconsciously. This is why we can sleepwalk. We can go down to the kitchen and make a, make a dinner without being there. And in a landmark experiment, there's a guy named Benjamin Lebe. See, this is what I love. I love finding out about this stuff and making sense of it.

And what Lebeye showed was that your brain initiates decisions before you even are aware. of making them. That means that the craving, that urge, and even the justification, when you swoop in and explain to yourself why it's okay, may already have happened before you feel in your prefrontal cortex that you chose anything. So what that means is the decision was made before you had any say in it. But it doesn't appear that way. So today, I want you to play with this, or I encourage you to play with this, when you have that craving to do something and you have the ability to initiate a pause and just say, well, hold on a second, hmm, and just think about it. If you can grab onto that information and say, is this really what I think is a good idea? Or is this that negotiation we were talking

about. If you listen to this conversation and just say, I don't give a shit and you move on from it, that's okay. As long as you know, as long as you know, because then you can stop being a victim of it as if it's something happening to you. You have a big, big say in this. And if you do this long enough, you'll rewire your brain. And then there's another layer to all of this. This isn't just about psychology. It's also about physiology. I'm going to get into a topic here that every, everybody is aware of, and that's this whole concept of the GLP-1s. A lot of people don't even know what GLP-1s are. A lot of people think that they're just like meds, but GLP-1 stands for glucagon-like peptides. It's a peptide. We have GLP-1s naturally released in our body. So GLP-1s are released in your gut,

and if you can grasp this, this might be very helpful if you're considering taking like a GLP-1 drug, because there's side effects of that too. But you'll also understand why they work so well. So GLP-1s are released naturally in your gut when you eat, specifically certain foods. And those are like protein, fats, and fiber. Fiber is a big one that stimulates the release naturally of GLP-1s. And what GLP-1s do when they're released in your body, not just from a pill, is they slow digestion, they stabilize blood sugar, and they tell your body you're good.

You've had enough. So you become satiated. So that's what GLP ones are there for. And what I just showed you is that there's certain types of food and there's also certain types of activity that naturally release GLP ones. A lot of them. Here's the catch, though. The signal doesn't last long.

So when somebody's experiencing food noise, that's because there is not a sufficient amount of GLP ones being released. So if you feel full, and then all of a sudden you feel like you want to eat again, that's because it wasn't long-lasting. And the reason why, here's another cool thing to understand, is your body produces an enzyme called DPP4. And what DPP4, and this is naturally producing your body,

rapidly breaks down GLP-1s within minutes. So the um-full signal fades quickly, and then the hunger begins to return. so that you're actually experiencing this throughout the entire day, and it's a biological cycle, GLP1 turning hunger off, DPP4 turning it back on, and when that happens, guess what shows up? Guess what shows up when the DPP4 turns the hunger back on? The food noise. So now you're in a different position right now.

Now you can say, okay, so if I'm having food noise right now, If you wanted to geek out a little bit, you know that your GLP1 is down and your DPP4 has come in. Now, there's ways of leveraging this situation because if I can do things to inhibit my DPP4 and enhance my GLP1, which is why people are taking the drugs, like I said, there's a downside to it, but that's what's going on, right? But there's natural ways to do it. So this is why GLP1 meds have become so effective for weight loss, which is not what they were supposed to be for. They're for type 2 diabetics. And they're also very good at stopping the food noise.

So the pill, the drug, the shot doesn't actually make you lose weight. What makes you lose weight is you stop eating. And the way you stop eating is you're enhancing the GLP1 in your gut. If you're taking this pill, it's basically winning the war against the DPP4. But like I said, it comes at a cost. So stopping the food noise is what happens, but they either mimic GLP1 or protect it from being broken down, which keeps the I'm full signal there much longer. Now, I don't know if anybody ever heard of this before, but I would assume that the average American, whether they admit it or not, think that GLP1s are drugs. And what I'm showing you is that they are chemicals, but they're already in your body and they're there naturally. And if you could learn how to eat the right foods,

and stimulate GLP ones and inhibit the enzyme that breaks them down and makes you hungry again, your whole life will change and you don't have to worry about the side effects. So I wanted to empower you with that because that makes the cravings go quiet, that whole process. So it doesn't go quiet because somebody suddenly became more disciplined, by the way. The noise goes quiet, the cravings go quiet because biology changed. Remember I said this is not just about psychology. This is about biology.

and biology we can control a lot more than psychology. And here's where you take your power back. Because while most people think that the only solution is the med, and it's a hard argument to win because they do work so masterfully, and now you know why. But a lot of people think that's the only solution, and it's not entirely true. So I'm going to introduce you to somebody,

and I'm going to tell you where you can find an amazing, if this is interesting to you and you really want to lock into this, We have a lot of coaches and experts in the field that listen to this show, or you just might be somebody that is like, hey, this makes sense and I want to learn more about it. I'm going to introduce you to somebody named Dr. Casey Means, M-E-A-N-S, which is an MD, wasn't ear, nose, and throat, but now her expertise is in metabolic health. Dr. Casey Means points out that you can naturally support this system that I just talked about through how you eat and how you live. So I'm going to give you some of that. So she gave a great analogy. And I love this, especially if you're a health professional or you're just a product of it.

She was explaining how the downfall to health care, which is causing all of that sickness and disease we were talking about, is connected to the growing field of specialization. Wake up to this. We have a lot of health professionals that are specializing in the treatment of specific things. And what it means is health professionals are focusing. their careers on a specialized level, treating specific aspects of downstream symptoms from the primary cause. All of these things are connected in some way to metabolic dysfunction, metabolic disease. And what that means is that your body is engineered to take food,

converted into fuel, to use for energy. Food was not made to make us happy and have fun. That's not what it's four. So you can see that we've kind of turned it into that insane shift. So she says that the healthcare system right now is very analogous to playing whack-a-mole. Do you guys remember playing whack-a-mole and carnivals and things like that? So they're just playing whack-a-mole and just trying to specialize in getting rid of the moles or the different symptoms downstream, but it's all coming from the same place. So specialization is one of the primary reasons that we see an increase in disease because nobody's looking at the upstream cause. So it also gave some great strategies like the GLP1 craze to attack. That's a specialization.

They're not treating health. They're treating obesity and food noise. But there's also strategies to do that the natural way. And we can do that rather than succumbing to what is proving to be one of the biggest cash cows that big pharma has a... Do you know that big pharma? is poised to make about a trillion dollars. During one of the worst economies ever, by the way, trillions of dollars from just GLP-1s, specifically like OZMPIC. So pay attention to those things,

because we kind of shut those things out when we're feeling like we're getting good results. She also further explains how whole, unprocessed foods, especially things that are rich in protein, healthy fats, and like I said before, fiber naturally stimulate GLP-1s. She makes a very strong point that a high-fiber diet and a high-protein diet, especially with exercise, by the way, stimulates on a regular basis GLP-1s. If you are somebody, like myself, I go to the gym almost every day,

but then I find myself sedentary for the remainder of the day. So she's a big advocate of doing things throughout the day, moving your body, getting your fiber, and things like that. Movement is super important. Movement in itself, and we've had a Dr. Wendy Suzuki on here that talks a lot about brain health. But movement improves insulin sensitivity and hormonal signaling. There's certain plant compounds out there that have an effect on inhibiting DPP4, by the way. So remember, DPP4 comes in and gets rid of the GLP 1, which is taking away your hunger and

bringing the hunger back. So if we get into a healthy nutrition program, we'll be less hungry. I've done a seven-day water fast. And whether you're a fan of that or not, it's pretty interesting how I'm not hungry. So hunger is a really, really interesting thing. And we're talking about food noise. When you think about how to stop cravings, which is what we're talking about here, or how to make healthy choices easier, you're not just managing your thoughts. you're managing these physical signals as well. So that's what is actually happening. You're not weak.

You're not broken. You're not lacking discipline. A lot of people fall below the line of responsibility because they think that they're the problem. You know, you're experiencing a real-time negotiation between your brain and your body and the environment. It's a negotiation, which you now can see.

One part of you is focused on your future, and the other is focused on the immediate relief. that's the negotiation. You start off in the morning about a plan of action that's focused on your future, and then the other part of the negotiation comes in and a debate starts about immediate relief. And the louder one is usually the one that feels good right now. So what does that mean? The immediate relief voice is louder because your belief system is probably a little bit decreased about the long-term one. So the real problem isn't the craving. It's how fast you are. agree with it. Let me say that again. The real problem here is not the craving. It's how fast you

agree with the craving. So that's the moment where most people lose control and that's exactly where you can take it back. Right in that moment. Let's talk about that four-step system called the Interface Response System, but break it down accordingly for this. If you're wondering how to stop food noise and how to stay disciplined, the answer isn't trying harder. It's interrupting the pattern. So that's what we're about to do. Interrupt the pattern. But I've just armed you with the weapon of awareness. You're aware now about all this stuff. Remember what I said in the beginning? If you just recognize that the voice, the food noise, is a negotiation, you're already in position to win because it's debatable now. If you realize that you don't have a say,

80 to 95% of our behaviors happen without asking us. If you recognize that, it validates you looking under the hood. So the interface response system comes in here. So step one of the interface response system, whether it's a behavioral shift you're looking for or to reclaim control over food noise, step one is called perceive. We notice the voice, the food noise, and we notice it not as the truth, but we notice it as input and assessment.

suggestion. What does that mean? I notice the food noise and rather than saying that is me, I'm going to react. I say noted. Thank you for the suggestion. Put it in the suggestion box. We'll go over all of them later. So that's the first step. Just becoming aware that it's not an order. It's a suggestion. And it's not the truth. It's just a maybe. This validates. All this stuff validate step two, which is pause, the power of the pause. So we always say, huh, because once you recognize something, you can go, hmm, and you can say, that's interesting. And I'm going to hold off on that for a second. And we're going to create space. And this is where the power lives, by the way. If you can distance yourself, even just a little bit for a little bit of time,

from your reaction, your knee-jerk reaction, you're going to win. This is where the power lives. So pausing isn't saying, hey, this is never going to happen. That's not what pausing is. So a lot of people say, but I want it, but I want it. So you can still have it. But pause. Take your time and think about it first.

The difference between a reaction and a response is thinking. Remember, the thinking's being done before you even have the reaction. What we're doing is we're just going to hold on for a seckey. hold on for a second and we're going to think about it. And this is called cognitive distancing. If you can learn to create space and just think about things a little bit and contemplate them, we're going to move into the next stage where we actually ask questions about it. You're going to win.

Little disclaimer, you got to want to win first. If you're in a place where you're just succumbing to all this stuff, which is just an excuse to be able to do whatever the hell you want, by the way. but if you really want to reclaim control and be the shock caller of your days, you can do it. Step one, perceive, step two, pause. Now, now that we're in this space and we've got a little bit of breathing room, we can take a look around. We can look under the hood.

So step three is called process. This is the interface response system that is taught in extent in this book. Makes sense. So step three is called process. And process is where we become. open and curious. So powerful for a human being to become open rather than closed and curious rather than certain. I can't tell you how powerful uncertainty is because as soon as you're certain, you are closed to growth if you think about it. Remember, I'm not trying to teach people what to do.

I'm just pointing out options. So we become open and curious and we ask questions like, is this hunger? Is this really hunger? Or is this distraction or maybe even relief? Is this aligned with me and what I truly want? Or is this just a well-argued situation? I love looking at it like that. Is this aligned with me and everything that I know I truly want and what matters most? Or is this just a well-argued? argued suggestion. So we move from step three and we move to step four, which is proceed, where we actually make a decision. And we can choose consciously now. We're back online and choose consciously. Food noise never really goes away, but it just becomes less agreeable because we realize that it's just a suggestion. It's not the truth. So we

consciously and intentionally make a decision, which is called a response. response. Remember, the main difference between a reaction and a response is your thought process. One uses it and the other does not. This is how we build better habits in our life. Because if we do this over time, a lot of these things go on autopilot. You don't have to work so hard at them. Food noise is always there, but it just becomes a little bit less noisy. It's kind of like having a friend that is just always just saying stupid shit and it never really has any credibility, and you just stop listening to that person. Or the boy who cried wolf. If somebody keeps on complaining and saying they need help and they don't, they're just looking

for attention, you're going to stop listening to them. You can do that with your food noise. So this is how you build better habits over time. This is how you stop self-sabotage. Remember, when you're involved in self-sabotage, you're involved in it. That's what's funny about self-sabotage is the illusion is that something's happening to you. No, you're happening to you. So you have to reclaim control of you. So this is how we stop self-sabotage and how we become the one that's making decisions again. So the question is, what if the food noise that everybody is just raving about and a trillion dollar industry has been created because of it, taking advantage. The demand, I can't do this on my own. And by the way, if you watch the commercial,

that's where you've learned that you can't do it on your own. Of course you can. Anybody can. Might be harder for some, but of course you can. So what if food noise is not the enemy? What if it's just feedback? What if it's just part of your perception? And it's feedback from a system doing exactly what it was designed to do. That system that is creating these problems was designed to protect you and reward you and keep you efficient. But we are just subjected to so much shit right now, but not always there to help you become who you truly want to be. So have you decided who you truly want to be? And are you able to then look at what you're doing today and the decisions and ask? Remember, perceive, pause and process and ask, is this in alignment with what I truly

want, my North Star. So maybe the goal today isn't to eliminate the voice. Maybe it's to recognize it and then identify that you're not the voice. You're actually just the one that hears the voice. You're not the voice. And once you see that, you stop being controlled by it. So the next time the voice shows up, this might be a little bit of a fun game to play. The next time that voice shows up, the one that sounds reasonable, the one that makes a strong case in a court of law, what if you didn't fight it? What if you didn't look at it as a problem and fight it? And what if you just simply asked, is this aligned or is this just well argued?

Well argued case, Mr. Food Noise. And that makes sense. That's it for today. To support the Make Sense with Dr. J.C. podcast, be sure to subscribe, like, and share, as well as follow the Make Sense substack for free daily quotes, live streams, and blogs. And remember, learning without action is just another form of distraction. If something hit home and you learn something today, give it away. That's the only way it's going to stay.

See you next time.