NUTRITION
Why You’re Always Snacking — and Why That’s Keeping You From Losing Weight

I get asked this question constantly — in my DMs, in my email, in coaching check-ins:
“What are your favorite high-protein snacks?”

And I totally understand where it’s coming from. We live in a snack-obsessed culture. You’re busy. You’ve been told to “eat every few hours to keep your metabolism up.” And snacks feel like the easiest fix for low energy, hunger, or cravings between meals.

But here’s the truth most nutrition coaches won’t tell you:
The more you rely on snacks, the harder it becomes to lose weight.

What you should be asking instead is:
“How can I make my meals more satisfying so I’m not constantly reaching for snacks?”

 Why Snacking All Day Isn’t Helping

If you’re struggling to lose weight, deal with constant cravings, or feel tired in the afternoons, it’s not because you haven’t found the perfect snack. It’s likely because your meals are under-fueled — especially when it comes to protein and fiber.

Here’s what happens when you eat a small, low-protein breakfast or lunch:

• Your blood sugar spikes quickly due to carbs or sugar.

• Insulin rises to bring your blood sugar back down.

• Your blood sugar crashes — hard.

• You feel tired, irritable, and hungry (usually for more carbs).

• You reach for a snack — and repeat the cycle.

This isn’t just a theory. A 2020 study in Nutrients found that high-protein meals improve satiety and reduce subsequent energy intake throughout the day compared to high-carb meals (Keller et al., 2020). Another study in Appetite found that eating a high-protein breakfast significantly reduced snacking later in the day (Leidy et al., 2013).

Protein + Fiber: The Most Powerful Combo for Fat Loss

If fat loss is the goal, your focus should be on creating meals that keep you full for hours. That means building each meal around:

• At least 30–40g of protein

• 8–15g of fiber

• Some healthy fats

• A moderate portion of carbohydrates

Why protein matters:
Protein is the most satiating macronutrient. It increases peptide YY and GLP-1 (your fullness hormones) and lowers ghrelin (your hunger hormone), according to a review in The American Journal of Clinical Nutrition (Westerterp-Plantenga et al., 2009). It also helps preserve muscle mass during weight loss — which is critical for maintaining a strong metabolism.

Why fiber matters:
Fiber slows down digestion and helps stabilize blood sugar. It adds volume to meals without adding calories, so you feel physically full longer. A meta-analysis in The Journal of Nutrition found that increasing dietary fiber leads to significant reductions in body weight, even without other dietary changes (Clark & Slavin, 2013).

Here’s What to Eat Instead

If you want to stop snacking all day, stop eating tiny meals. Start making meals that are actually satisfying.

 Breakfast (aim for 35–40g protein + 10g fiber)

• 3 eggs + 3 oz turkey sausage

• ½ avocado

• ½ cup sautéed spinach and bell peppers

• 1 slice of sprouted grain toast

• Optional: protein coffee with 1 scoop collagen or whey

 Lunch (aim for 35–45g protein + 10–15g fiber)

• 6 oz grilled chicken or salmon

• 2 cups mixed greens with cucumbers, bell peppers, carrots

• ½ cup quinoa or roasted sweet potatoes

• Olive oil + lemon dressing

• Sprinkle with hemp seeds or pumpkin seeds

Dinner (aim for 30–40g protein + 8–10g fiber)

• 5 oz ground beef or shredded pork

• ¾ cup black beans or lentils

• 1 cup roasted cauliflower or zucchini

• Salsa, avocado, lime juice

• Optional: side of rice or tortilla if you need more carbs

What If I Still Need a Snack?

There will be days when you’re stuck in traffic, missed lunch, or you're on-the-go with your kids. That’s life. In those moments, snacks should act as a mini meal — not candy in disguise.

Stick to options with at least 15–20g of protein and ideally some fiber.

Here are some ideas:

Cottage Cheese with Berries and Chia Seeds

Why it works:

• Cottage cheese is packed with casein protein (slow-digesting), making it ideal for prolonged fullness.

• Berries add fiber and antioxidants without spiking blood sugar.

• Chia seeds provide additional fiber, omega-3s, and volume to help you feel full longer.

Macros (approx. for ½ cup cottage cheese, ¼ cup berries, 1 tbsp chia):

• Protein: 18g

• Fiber: 6g

• Calories: ~200

Pro Tip: Add cinnamon for blood sugar support and flavor without added sugar.

2. Hard-Boiled Eggs + Raw Veggies + Hummus

Why it works:

• Eggs are a complete protein and very satiating.

• Veggies like bell peppers, cucumbers, and carrots add crunch and fiber.

• Hummus gives healthy fats and makes the veggies satisfying.

Macros (2 eggs + ½ cup veggies + 2 tbsp hummus):

• Protein: 14g

• Fiber: 5g

• Calories: ~250

Pro Tip: Make ahead for the week in snack boxes.

3. Plain Greek Yogurt with Flaxseed & Walnuts

Why it works:

• Greek yogurt is high in protein and calcium.

• Ground flaxseed adds fiber and hormone-supportive lignans.

• Walnuts offer healthy fats and help curb cravings.

Macros (¾ cup yogurt + 1 tbsp flax + 1 tbsp walnuts):

• Protein: 18g

• Fiber: 5g

• Calories: ~220

Pro Tip: Choose full-fat yogurt to increase satiety and keep insulin low (supported by British Journal of Nutrition, 2016).

HEALTH/WELLNESS
You’re Not Lazy — You’re Overstimulated

Have you ever sat down with a to-do list and felt completely paralyzed? The dishwasher needs unloading, Slack is pinging, the baby monitor is crackling, your mind is buzzing with a million tabs open—and yet—you do nothing. You stare. You scroll. You beat yourself up.

But what if you’re not actually lazy?

What if you’re just… overstimulated?

What Is Overstimulation?

Overstimulation happens when your brain is flooded with more input than it can handle. Between constant notifications, background noise, multitasking across work and home, and endless to-dos, your nervous system goes into overdrive.

This isn’t just a feeling — it’s a real, physiological state. The American Psychological Association explains that chronic overstimulation can lead to symptoms like fatigue, irritability, poor focus, and even physical problems such as headaches and digestive distress.

Your brain's dopamine system — the part that drives motivation and reward — gets overwhelmed and starts to lose sensitivity. The neurotransmitter dopamine is meant to make you feel motivated and focused. But when it's constantly spiked by notifications, multitasking, or processed food, your brain starts to “tune out.” You stop feeling motivated by simple tasks and begin to feel exhausted or apathetic.

A 2018 study published in Nature Neuroscience found that chronic overstimulation actually changes dopamine signaling pathways, which can lead to that classic “brain fog” and low energy many moms experience daily.

Signs You’re Overstimulated — Not Lazy

• You feel wiped out after doing “nothing” productive

• Your mind races but you can’t focus on a single task

• You start multiple chores but finish none

• You feel addicted to your phone but resent it at the same time

• You can’t relax even when you try

• Your mood swings quickly from agitated to exhausted

If this sounds like you, the solution isn’t to “work harder” or “push through.” It’s to reset your nervous system.

How to Reset When You’re Overstimulated

1. Take a Daily Dopamine Fast (Even for 10 Minutes)

Turn off your phone, silence notifications, and step away from screens. Sit quietly, take deep breaths, or go for a walk. This gives your brain a break from constant stimulation and allows dopamine receptors to reset.

2. Set Sensory Boundaries

Noise-cancelling headphones aren’t just a luxury—they’re a tool. Try eating meals without scrolling or watching TV. Reduce clutter and visual distractions at home. One study in Frontiers in Psychology (2020) showed that even two minutes of slow, mindful breathing reduces cortisol (stress hormone) and improves attention.

3. Nourish Your Brain

Start your day with protein, healthy fats, and fiber to stabilize blood sugar and support neurotransmitters. Nutrients like magnesium, omega-3s, and B vitamins play a huge role in keeping your brain calm and focused.

4. Move Mindfully

Gentle movement like stretching, yoga, or walking can help reset your nervous system. Even 5 minutes of light activity can reduce fatigue and boost mood, according to a 2016 Journal of Behavioral Medicine study.

5. Prioritize Rest and Sleep

When you’re overstimulated, quality sleep becomes even more essential. Try to wind down with low-stimulation activities before bed—reading, journaling, or a warm bath—and reduce blue light exposure.

The truth is, you’re not lazy or unmotivated. You’re a human navigating a world designed to keep your senses overloaded. The solution isn’t more hustle—it’s more recovery.

Slow down. Be kind to yourself. And know that taking these small steps to reset will bring back your energy, focus, and joy.

You’ve got this.