Extinction Burst - Two Secrets To Reaching Your Goals Sooner

Q: Stacy, the cravings for unsupportive foods have a grip on me! HELP!

A: As you know, I'm a mom of four girls. I loved the newborn stage. The snuggles, tiny giggles, first steps, and the moment they said, "mama." And then—the terrible twos! Those unexpected bouts catch everyone off guard, and they go from cute to crazy in a matter of seconds! At the time, I'd do everything to remind myself it was only a phase—this, too, shall pass. But, reflecting on those more intense moments, I couldn't help but think about my health journey over the last several years and the times I felt frustrated and wanted to stamp my feet.

The beginning of each BT session is always so exciting! I love a new start. We stock up on fresh foods, post our sweaty selfies, and welcome our NTEs. It's exciting and feels good, a "honeymoon" period and our healthy habits are like sunshine and roses! And then life creeps in, and you find yourself overeating pizza and ice cream accompanied by a grippy stomach, and you're thinking, what just happened!?

Much like the terrible twos, you experienced an extinction burst, where the brain and body stop cooperating after feeling deprived of previous habitual rewards, such as unsupportive food, loaded explicitly with sugar, oil, and salt (SOS). SOS foods trick the brain into thinking; I need that right now! It's a built-in survival mechanism. When we remove familiar pleasures, the brain reacts tantrum-like with feelings of throwing in the towel and having it your way, eating whatever you want, not caring, and fighting this wrestle in the mind of doing it, don't do it. The urges will feel larger than life! Cravings can build before they start to taper. "Giving in" typically happens at this point in the journey. But here's the good news! Just on the other side of this extinction burst the desires and nudges for unsupportive foods take a nosedive, and those cravings, given the time, become extinct! How cool is that! If you're tired of being nagged by the Munchie Monster, consider a steady commitment to yourself.

The terrible twos don't last forever! There is an end in sight where the behavior given time will become extinct. The secret to getting there is neural adaptation. The process can take a few weeks. But there's a secret to speeding up that end date.

1. Spark Your Senses. Engaging and increasing sensory awareness increases the rate of neurons responsible for creating new habitual pathways in the brain. So to deescalate the rising of urges and tantrums, inspire your five senses by asking yourself:

* What can I see?

* What do I hear?

* What do I smell?

* What can I touch?

* What do I taste?

When the Munchie Monster comes calling, close your eyes, and see yourself vibrant, engaged in doing good, and wearing your all-time favorite outfit. Then, turn on your favorite tunes. Do you like it loud or soft? Then, reach for a piece of gum, a glass of water, or herbal tea. Engage all 5 of your senses ASAP! It's a form of distraction, to rattle the craving by the shoulders and say, not today, we are choosing differently! Practice doing this over and over and over. Every time. Is it hard work? Ya. Of course it is. It's not easy.

2. Nourish to Flourish!

Consistently nourish your body with whole foods. This process gives the brain time to change and regularly crave whole nutrient-dense foods. However, if unsupportive foods sneak in during this period, it's much harder for the brain to transform. Give yourself the gift of adherence and compliance. Resist from stamping your feet. Treat your journey like an experiment, jump in feet first and trust the process. Neural-rewiring or changing habits takes time; anything worth doing is worth doing slowly. I'm not going to "sugar-coat" it! The craving is talking to you! It's here to teach you something. Giving into it satisfies a certain emotion. Ask yourself, what is that emotion and where else can I feel that exact same emotion? And while you're trying to understand it, rely on your senses to help you through it!

Now a question for you?

What are your thoughts? Have you experienced an extinction burst? Did it feel intense? In what ways have you reduced the sensation?