Cravings & The Nervous System: What Your Body is Really Asking For
We’ve all been there—an overwhelming craving for something sweet, salty, or rich in fat. It can feel urgent, even uncontrollable. But what if cravings aren’t just about willpower or indulgence? What if they’re actually your body’s way of trying to regulate your nervous system?
MY STORY: WHEN CRAVINGS TOOK OVER
I remember being in medical school, overwhelmed with stress, struggling with family dynamics, and feeling like I had no energy left for myself. One evening, instead of making a balanced meal, I found myself making an entire pan of blondies—chocolate, dough, walnuts—the works. I ate them for dinner because I couldn’t think or be creative about making anything else, justifying that because they were gluten free, organic, and had walnuts, they were “healthy.” All I wanted was something that would soothe the stress and shut off the noise in my head.
I’ve been there. And I now understand why.
WHY WE CRAVE: THE NERVOUS SYSTEM’S ROLE
When we’re in a sympathetic-dominant state (stress response), the body is primed for action:
Cortisol & Epinephrine: Increase alertness, mobilize glucose for energy, and suppress digestion and immune activity.
Glucose Demand: The brain and body burn through glucose faster when stressed.
Dopamine Depletion: Stress depletes dopamine, our motivation and pleasure neurotransmitter.
Serotonin Suppression: The "contentment" neurotransmitter is often low in chronic stress states.
GABA Reduction: GABA, which calms the nervous system, also gets depleted.
This is where cravings come in. When we eat comfort foods, endorphins flood the system, temporarily boosting dopamine, serotonin, and GABA.
CRAVINGS ARE A NERVOUS SYSTEM HACK
Highly palatable foods (sugar, fat, salt, umami) trigger a neurochemical response that counteracts stress:
Sugar = Dopamine Hit: Rapidly increases dopamine, giving a short-lived pleasure boost.
Fat = Endocannabinoids & Opiates: Fatty foods stimulate endocannabinoids (like those in cannabis) and endogenous opioids (like endorphins), creating relaxation and comfort.
Salt = Adrenal Support: Helps replenish aldosterone levels, which drop under chronic stress, explaining why some people crave salty foods. (This applies to actual sodium aka table salt, as well as mineral salts, aka electrolytes like potassium and magnesium).
Glutamate-rich foods = GABA Precursors: Umami-rich foods (like MSG, soy sauce, or miso) increase glutamate, which the body can convert to GABA (though too much glutamate can be excitatory, leading to more stress in the long run).
This tricks the body into feeling safe and regulated, but the effect wears off quickly, leading to dopamine and serotonin crashes—triggering another craving.
WHY DOES IT WEAR OFF SO QUICKLY?
Blood Sugar Spike & Crash: Sugar boosts dopamine and energy, but insulin clears it from the blood too quickly, leaving us depleted (stressed again) and craving more.
Dopamine Tolerance: Highly processed foods create a rapid dopamine release, but over time, the brain down-regulates dopamine receptors, making us need more of the same foods to get the same effect, creating a cycle of cravings.
Cortisol Rebound: The stress hormones that were running in the background don’t disappear. The momentary drop in stress hormones from food doesn’t resolve the underlying stressor, so the stress response resumes once digestion is complete.
This is why we keep craving more and end up overeating, yet still feeling unsatisfied.
CRAVINGS TELL US WHERE WE’RE OUT OF BALANCE
The real key isn’t to fight cravings—it’s to address the underlying imbalance so the cravings don’t feel as urgent.
WHEN FOOD & HERBS NO LONGER FEEL LIKE ENOUGH
Sometimes, cravings go beyond food, leading people to seek relief through substances that mimic these same neurotransmitter effects. This is why understanding and supporting the nervous system naturally can be so powerful—it provides sustainable ways to restore balance without getting stuck in an endless cycle of quick fixes.We use SSRIs or psychedelics like LSD to boost serotonin, stimulants like Adderall for dopamine, benzodiazepines like Xanax for GABA, and ketamine for glutamate.
We all want to feel safe, content, and loved—we’re human. When we feel like our craving for safety or joy is out of our control, it can be exhausting. I’m sharing this information to honor this reality, and to offer hope that there are alternative ways to support your nervous system beyond drugs or processed foods.
THE FOOD INDUSTRY & ENGINEERED CRAVINGS
I also want to honor that cravings aren’t always just biological—there’s another factor at play. The food industry has spent decades engineering hyper-palatable foods designed to light up dopamine pathways and keep you coming back for more.
Processed foods are intentionally made with the perfect balance of sugar, fat, and salt to make them addictive.
Artificial flavors, MSG, and other additives amplify cravings, creating a cycle where real foods feel less satisfying.
Many “junk foods” bypass natural satiety signals, meaning you can eat a whole bag of chips and still feel like you need more.
This is why mindful eating and real nourishment matter—you naturally avoid these “hijack foods” by making conscious choices that support your well-being.
HOW TO SHIFT OUT OF THE CRAVING CYCLE FOR GOOD
Listen to Yourself
Stress often stems from feeling out of control and disconnected from who you are. When was the last time you stopped and said “I love you” to yourself? Or listened to yourself without judgment?
Make this part of a regular routine, even if it's only once a week. Remind yourself of three things you're doing well, count your wins, and honor yourself.
Retrain Your Taste Buds
Reducing sugar gradually resets dopamine receptors, making whole foods more satisfying.
Balance Blood Sugar
Slow-Carb Nutrition: Eating slow-digesting carbs (sweet potatoes, squash, legumes) stabilizes blood sugar and prevents spikes and crashes.
Protein & Healthy Fats: Balances neurotransmitters (e.g., tyrosine for dopamine, tryptophan for serotonin).
Eat Nutrient-Dense Meals
Leafy vegetables, slow carbs, and healthy fats provide phytochemicals that support mind and body.
Magnesium & B vitamins help with stress resilience and nervous system function.
Support Parasympathetic Activation
Engage in deep breathing, humming, singing, or gargling to stimulate the vagus nerve.
Movement & Sleep
Strength training and rhythmic movement (walking, yoga, dancing) improve dopamine and serotonin (aka endorphins) without the sugar hit.
Prioritize a consistent sleep-wake cycle to support your circadian rhythm.
By understanding what our cravings really mean, we can support our nervous system in a sustainable way—without the rebound cycle.
CRAVINGS AS A MESSENGER, NOT AN ENEMY
Cravings aren’t the enemy; they’re a signal from your body. Instead of silencing them with processed foods, use them as an opportunity to give your body what it actually needs—whether that’s more minerals, neurotransmitter support, nervous system regulation, or simply your own positive regard and attention.
By understanding cravings with curiosity—not judgment—we can learn how to listen, pause, and nourish ourselves more deeply.
Have you noticed certain cravings at different times of stress? Or have you found supportive foods or habits that help? Let’s share and learn from each other in the comments!
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CAUTIONARY NOTES
Licorice root is a staple in Traditional Chinese Medicine with many wonderful indications, but if you already have high blood pressure, it can further elevate it and should be used cautiously.
St. John’s Wort has significant research supporting its efficacy comparable to SSRIs. However, it affects the CYP450 enzyme pathway, which means it can reduce the efficacy of oral birth control and interact with other medications.
Rhodiola is a fantastic adaptogen for stress resilience, but it is contraindicated in bipolar disorder, as it may trigger manic episodes due to its dopamine-enhancing effects.
Mucuna pruriens is a natural source of L-dopa, which supports dopamine production. While it sounds like an easy fix, chronic use is not recommended. L-dopa is used in Parkinson’s disease treatment, but it comes with significant side effects. Natural doesn’t always mean safe—poison ivy is a perfect example!
Always consult a trained herbalist or naturopathic doctor before using herbal medicine.
