I still remember the Friday nights when a packet of crisps or a bar of chocolate felt like the ultimate reward. After a long, exhausting week, it was the ritual that marked the beginning of the weekend. The rustle of the packet, the first bite, the comfort of something salty or sweet, it wasn’t just about the snack itself, it was about the feeling of release. Sound familiar?
This is exactly the kind of everyday ritual Annie Gill, Nutritional Therapist at Health Smart Nutrition, and I explored in Part 4 of The Visionary Podcast. We asked the uncomfortable question: why is it so difficult to change our habits, even when we know they’re harming us?
The Stubbornness of Old Habits
Annie reminded me that we humans are naturally resistant to being told what to do. We dislike rules that feel restrictive, and that’s often what diets or health advice can feel like, someone else dictating how we should live. That stubborn streak makes it all too easy to cling to old routines, whether that’s a nightly pudding, endless snacking, or a reliance on highly processed “comfort” foods.
It’s not just stubbornness though. There’s biology at play. Take leptin, for instance, the hormone that signals when we’re full. Some of us are more resistant to leptin, meaning that “switch off” feeling never really arrives. Add dopamine, the brain’s reward chemical, to the mix, and suddenly that bar of chocolate, packet of crisps, or tub of ice cream feels irresistible.
Why Willpower Isn’t Enough
If habits were simply about willpower, we’d all be gliding around with perfect routines. But as Annie explained, food habits are deeply emotional. They’re linked to comfort, reward, and even our identity. That’s why trying to quit a habit cold turkey often backfires. We feel deprived, restricted, and before long, the cycle repeats.
What works instead? Small, sustainable tweaks. Annie mentioned James Clear’s Atomic Habits and the power of “habit stacking”. Rather than eliminating a ritual, you modify it. If you love the ritual of snacking in the evening, swap the content instead, try a bowl of roasted nuts, Greek yoghurt with berries, or a herbal tea ritual that still feels indulgent but doesn’t send your blood sugar soaring.
Food Rituals That Work For You
This idea of “tiny tweaks” applies beautifully to eating patterns. One of my favourite takeaways from Annie was her approach to putting “clothes on your carbohydrates”. That could mean pairing an apple with nut butter or enjoying fruit with full-fat Greek yoghurt. The fats and proteins slow down the release of sugar, avoiding the blood sugar rollercoaster that fuels cravings.
It’s not about denying yourself joy. It’s about reframing the ritual so it still feels satisfying, but doesn’t sabotage your health. Even desserts can stay on the table. Annie admitted she adores a mochi ball after dinner but by adding pistachio nut butter, she transforms it from a sugar bomb into a balanced treat.
From Resistance to Resilience
What struck me most in our conversation was Annie’s reminder that habits don’t change overnight. It’s exposure, consistency, and self-compassion that make the difference. Taste buds adapt. Cravings soften. And little by little, the new routine becomes the new normal.
For me, it’s been about finding joy in balance rather than punishment. Life is too short for boring food, but it’s also too precious to be ruled by habits that harm us.
If you’ve ever struggled to break a cycle of eating habits that feel impossible to shift, you’ll love the insights Annie shares. Listen to Part 4 of The Visionary Podcast with Hala Ali and discover how small, thoughtful changes can transform your health and your relationship with food.
-Written by host Hala Ali
The Visionary with Hala Ali Podcast 