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Share on Pinterest Several healthy habits can help you naturally manage hunger and quiet food noise without medication. FG Trade Latin/Getty ImagesFood noise is not a clinical term but generally refers to constant thoughts about food.Health experts say there are several ways people can naturally control their feelings of hunger and turn down food noise without medication. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound have skyrocketed in popularity due to their ability to help people lose significant weight.

One reason these drugs are effective is that they help people reduce the amount of food noise they experience.

What is food noise?

Food noise is when thoughts about food are constantly running through your head, even when youre not hungry, saysRaj Dasgupta MD, a physician and chief medical advisor for Garage Gym Reviews. Its that nagging feeling that keeps drawing your attention back to snacks, meals, or cravings. Sometimes, its tied to stress or emotions, but it can also happen when your bodys hunger signals are out of balance.

GLP-1 drugs like Ozempic can lower the volume of these signals.

They make you feel fuller for longer, slow down how fast food leaves your stomach, and even reduce cravings by acting on parts of the brain that control appetite, Dasgupta says. Basically, they quiet the chatter about food, so its easier to focus on eating when you actually need to.

Yet, the high cost and potential side effects can make taking a GLP-1 medication less desirable for many people.

However, there are several ways you can quiet food noise naturally without medication, including the following six simple lifestyle hacks recommended by health experts. Avoid rigidity and extreme dieting

Food is more than fuel, but it does fuel the body. Not eating or severely restricting calories can have the opposite effect, causing people to consume excess calories.

Consuming small, frequent healthy meals and snacks throughout the day can help you manage hunger cues, says Becky Mehr MS, RDN, CEDS-C, LDN, the director of outpatient nutrition for the Renfrew Center.

She recommends consuming various foods, including starches, proteins, and fats and advises against swearing off things you love within moderation.

When we try to avoid certain foods or tasks, we naturally continue to perseverate on the item much more so than when we have the food or start on the task, she says. So, if you want an apple, have an apple. If its a cookie you are craving, have a cookie. Honoring cravings also enhances satisfaction at meals from day to day and reduces binges.

Mehr says that intuitive eating tuning into feelings of fullness and eating when youre hungry can be helpful.

A 2024 study suggested that women who followed intuitive eating patterns were more likely to stabilize their weight and display fewer disordered eating habits. Dig into protein

GLP-1s keep people feeling fuller longer. However, some people may experience a similar switch with dietary changes, including adding more protein to their daily meals.

A 2022 review suggested that high protein diets could be an effective weight loss strategy.

High-protein diets help manage weight and food noise as proteins keep you feeling full longer and curb cravings, says Chris Mohr, PhD, RD, a fitness and nutrition advisor for Fortune Recommends.

Mohr says good ways to add more protein to your diet include:Lean meats, like skinless chicken breastEggsBeansNuts Fill up on fiber

Fiber-rich foods naturally slow digestion.

Fiber-rich foods reduce food noise by adding bulk to your meals without extra calories and slowing digestion, which helps control hunger, Mohr says. Incorporating vegetables, fruits, whole grains, and beans into your diet is beneficial for overall health, including weight management and reducing cravings.

A small 2023 study of 72 people indicated a link between increasing dietary fiber and weight loss. It supported older research from 2019 on nearly 350 people with overweight or obesity that suggested that fiber intake was associated with weight loss and sticking to a calorie-restricted diet. Embrace exercise

Suggesting exercise for health, including weight loss and maintenance, isnt new. However, physical activity can also help control cravings and hunger, which is sometimes an overlooked benefit.

Exercise can temporarily suppress your appetite by lowering hunger hormones and boosting the ones that make you feel full, Dasgupta says. It also helps with stress, which is often a big trigger for food cravings.

A small 2024 study of 14 people suggested that vigorous exercise could reduce the hunger hormone ghrelin.

A 2023 report on current evidence pointed to data that exercise improved appetite sensitivity but said its long-term effects on hunger hormones remain uncertain. Squash stress

A 2022 review suggested that stress can influence eating behavior, including consuming foods high in fat, sugar, and calories. The authors pointed to recent data that indicated that psychological distress and increased cortisol (stress) hormones could increase a persons odds of developing abdominal fat, a hallmark of metabolic syndrome.

[Managing stress] is a tough one, Mehr says. Stress shows up daily and sometimes out of the blue.

The authors of the 2022 review suggested that mindfulness was one possible solution. Mehr agrees.

Take some deep breaths, she says. Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you birds, leaves, traffic. Sleep soundly

A 2022 narrative review suggests that insufficient sleep could contribute to weight management issues. The studys authors linked reduced sleep quality and quantity sleep with more snacking, higher calorie consumption, and more snacking, especially on foods high in fat and carbohydrates.

The authors suggested a possible link between sleep and hormone dysregulation, which can change a persons metabolic rate and affect weight loss.

When youre tired, your hunger hormones go haywire, making you crave more food, Dasgupta says. Aim for seven to nine hours of solid sleep, and try to wind down before bed with something relaxing.

Mehr suggests implementing a routine before bed that includes:Screen-free time (including not watching TV in bed)Set bedtimeSetting the temperature to around 65 to 68 degrees

These all to let your body know and recognize its time to go to bed, Mehr says. Takeaway

Food noise is not a medical diagnosis but is used in clinical and colloquial settings to describe constant thoughts about food.

GLP-1 medications like Ozempic can help lower food noise by slowing digestion and reducing cravings. However, not everyone wants to use GLP-1 medicines for various reasons, including costs, access, and side effects (primarily GI discomfort).

Health experts say there are several ways people can control feelings of hunger and turn down food noise naturally. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.

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Inflation slows to 3.6%, but food costs shoot upwards

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Inflation slows to 3.6%, but food costs shoot upwards

The rate of inflation has eased to 3.6%, according to official figures that make for better reading for the economy and chancellor ahead of the budget.

The Office for National Statistics (ONS) said the slowdown in the consumer prices index (CPI) measure, from the annual 3.8% rate recorded the previous month, was largely down to weaker housing effects, especially from energy bills.

ONS chief economist Grant Fitzner said: “Inflation eased in October, driven mainly by gas and electricity prices, which increased less than this time last year following changes in the Ofgem energy price cap.

Money latest: Delivery not arrived? Here’s what you can do

“The costs of hotels was also a downward driver, with prices falling this month. These were only partially offset by rising food prices, following the dip seen in September. 

“The annual cost of raw materials for businesses continued to increase, while factory gate prices also rose.”

The final part of that statement will be seen as a risk to expectations from economists that the peak pace for price increases is now behind the UK economy after a spike this year that has caused concern among interest rate-setters at the Bank of England.

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October’s data marked the first decline for the inflation rate since March.

It has been widely believed that the figure will ease gradually in the months ahead, helping to cushion household spending power from a slowdown in wage growth.

But key risks include shocks within the global economy and the impact of potential measures in the budget next week.

The chancellor’s first budget was blamed by business groups and economists for helping push up costs since April.

Then, firms passed on hikes to employer national insurance contributions and minimum pay levels imposed by Rachel Reeves.

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Reeves ‘played a bad hand poorly’

That has been reflected in many supermarket prices, for example, as they are among the biggest employers in the country. The ONS data showed that food inflation rose from 4.5% to 4.9%.

Other factors have contributed too such as high global demand for chicken and shrinking UK cattle herds pushing up beef costs.

Poor cocoa and coffee harvests have resulted in prices spiking too this year, with chocolate standing at record levels this summer.

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Chancellor reacts to increase in food prices

While food has been a main contributor to inflation, so too has energy, though bills have stabilised this year thanks largely to healthy global supplies of natural gas.

Petrol and diesel costs could become more of a problem for inflation, however.

The AA has blamed global factors for UK fuel prices nearing their highest level for seven months.

The motoring group said that but for the 5p cut in fuel duty under the last Conservative government, pump prices would have returned to pre-COVID levels.

There have been rumours that Ms Reeves could remove that reduction next Wednesday.

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Why is the economy flatlining?

She said of the ONS figures: “This fall in inflation is good news for households and businesses across the country, but I’m determined to do more to bring prices down.

“That’s why at the budget next week I will take the fair choices to deliver on the public’s priorities to cut NHS waiting lists, cut national debt and cut the cost of living.”

When asked if she recognised a contribution to rising inflation from her first budget, she responded: “Food prices fell last month and they have risen this month.

“But I do recognise that there’s more that we need to do to tackle the cost of living challenges. And that’s why one of the three priorities in my budget next week is to tackle the cost of living, as well as to cut NHS waiting lists and cut government debt.”

The Bank of England’s most recent forecasts see its 2% inflation target not being met until the early part of 2027.

Stubborn inflation in the UK has threatened the pace of interest rate cuts but policymakers are expected, by financial markets at least, to agree a further quarter point reduction next month on the back of weakness in economic growth and the labour market.

Official figures last week showed the UK’s unemployment rate rising to 5% from 4.8% and the pace of wage growth continuing its gradual decline.

Economic output during the third quarter of the year also slowed further to stand at just 0.1%.

The Bank’s rate-setting committee voted 5-4 earlier this month to maintain Bank rate at 4%.

That decision allowed for more data to come in – such as the employment and growth numbers – and, crucially, for the budget to have taken place, ahead of its next meeting.

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CNBC Daily Open: AI firms are getting money while their stocks are losing value

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CNBC Daily Open: AI firms are getting money while their stocks are losing value

Several AI applications can be seen on a smartphone screen, including ChatGPT, Claude, Gemini, Perplexity, Microsoft Copilot, Meta AI, Grok and DeepSeek.

Philip Dulian | Picture Alliance | Getty Images

Money keeps flowing into artificial intelligence companies but out of AI stocks.

In what looks like — once again — a scenario of the left hand scratching the right, Microsoft and Nvidia will be investing a combined $15 billion into Anthropic, while the OpenAI competitor has committed to buying compute power from its two newest stakeholders. At this point, it seems as if a big proportion of AI news can be summarized as: “Company X invests in Company Y, and Company Y will buy things from Company X.”

Okay, that’s unfair. There are a lot of developments in the AI world that are not about investments but, well, development. Google unveiled the third version of Gemini, its AI model, which Demis Hassabis, CEO of Google’s AI unit DeepMind, said “will be “trading cliché and flattery for genuine insight.” (But I still want an AI chatbot to compliment me on my curiosity when I ask how to cut a pear, so I’m not sure if that’s a pro for me.)

Investors, however, still appear skeptical about AI. Major names such as Nvidia, Amazon and Microsoft tumbled Tuesday stateside, giving the S&P 500 its fourth straight session in the red — the longest decline since August.

And if Nvidia — “the top company within the top industry within the top sector,” as CFRA’s chief investment strategist Sam Stovall puts it — fails to satisfy investors’ expectations when it reports earnings Wednesday, we might be seeing the S&P 500’s slide extend.

What you need to know today

The S&P 500 falls for a fourth consecutive day. Other major indexes also moved lower Tuesday stateside, while bitcoin prices dropped below $90,000 before recovering. Asia-Pacific markets dropped Wednesday, dragged down by technology stocks.

Anthropic signs deal with Microsoft and Nvidia. Microsoft announced Tuesday it will invest up to $5 billion in the startup, while Nvidia will put in up to $10 billion. That puts Anthropic’s valuation around $350 billion, according to a source.

Google announces its latest AI model Gemini 3. Alphabet CEO Sundar Pichai said Tuesday it will require “less prompting” for desired answers. The update comes eight months after Google introduced Gemini 2.5, and will be rolled out in the coming weeks.

U.S. Senators urge investigation into Trump-linked crypto firm. World Liberty Finance, heavily owned and run by the Trump family, sold tokens to a North Korean hacking organization, an Iranian crypto exchange and others, according to a corporate watchdog.

[PRO] One firm dominates a corner of the AI supply chain. That’s according to Goldman Sachs, which thinks the company could more than double its 2030 revenue forecast.

And finally…

People walk in a shopping mall in the Sanlitun area in Beijing, China, on April 4, 2025.

Kevin Frayer | Getty Images News | Getty Images

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Europe has rare earths but, for now, it’s at China’s mercy like everyone else

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Europe has rare earths but, for now, it's at China's mercy like everyone else

Workers transport soil containing rare earth elements for export at a port in Lianyungang, Jiangsu province, China.

China Stringer Network | Reuters

Like the U.S., Europe is also feeling the pressure to keep China sweet in order to maintain supplies of rare earth elements, which are vital for its strategic industries in the region such as auto production, green energy and defense.

Europe is heavily dependent on China for supplies of the world’s 17 rare earth elements and has been looking to calm stormy waters with Beijing over supplies, while looking for alternative sources of critical minerals — including in its own back yard.

That’s a long process, however, and for now, Europe is as vulnerable as other major consumers of rare earths, and particularly the U.S., when it comes to Beijing’s ability to turn the tap off on supplies.

Officials from Germany and the Netherlands are in Beijing this week for talks with their Chinese counterparts on China’s controls on rare earths exports and semiconductor chips which have made European industries vulnerable to global supply chain disruptions.

China dominates the rare earths market from mining to refining, with data from the International Energy Agency showing that, in 2024, China was responsible for 59% of the world’s rare earths mining, 91% of its refining and 94% of the manufacuring of permanent magnets which are commonly used in electric vehicles, wind turbines, industrial motors, data centers and defense systems.

As the world’s single largest supplier of a component that’s critical to so much manufacturing, China’s dominance has made “global supply chains in strategic sectors – such as energy, automotive, defense and AI data centres – vulnerable to potential disruptions,” the IEA noted.

That potential for disruption came to the fore this year when, in April and October, Beijing announced licensing requirements, and later export controls, on its rare earth supplies and technologies.

Those controls were suspended for a year as a result of a trade truce reached in October between China and the U.S. reached but major rare earth importers such as the U.S. and EU, which imports around 70% of rare earth supplies — and almost all of its rare earth magnets — from China, are all too aware of its vulnerabilities to geopolitical disruptions.

Barriers to diversification

Last month, European Commission President Ursula von der Leyen announced that the bloc was launching the “RESourceEU” plan aimed at reducing reliance on critical raw materials from China “in the short, medium and long term.” She said the bloc could do this by recycling existing raw materials, such as those in batteries, and by joint purchasing to stockpiling.

Von der Leyen also said the EU would boost investment in strategic projects “for the production and processing of critical raw materials here in Europe,” and would speed up work on critical raw materials partnerships with countries like Ukraine, Australia, Canada, Kazakhstan, Uzbekistan, Chile and Greenland.

“The world we face today rewards speed, not hesitation, because today’s world is unforgiving. And the global economy is completely different than it was even a few years ago. Europe cannot do things the same way anymore. We learned this lesson painfully with energy; we will not repeat it with critical materials,” she said, referencing the bloc’s reliance, before the Ukraine war, on Russian oil and gas.

EU economy resilient despite ‘complicated context': EU’s Dombrovskis

Valdis Dombrovskis, European Commissioner for Economy and Productivity, told CNBC Monday that the bloc was working to diversify its rare earth supplies but that this would take time.

“I would say there is some positive news, so China has suspended now for 12 months those additional export controls, which were announced in October, which gives us some time. But I also would say it emphasizes the need for the EU to diversify its rare earth and critical minerals supplies, because of many on those rare earths, we are depending more than 90% on China’s supplies,” Dombrovskis said.

Necessity the mother of invention?

Europe itself has reserves of rare earth materials with deposits found in Turkey, Sweden and Norway but the problem is that it doesn’t have the operations to mine those materials, let alone refine and process them — unlike China, which has decades of experience, investment and infrastructure that has fueled its global processing dominance.

Europe is also more encumbered with long approval processes and environmental standards when it comes to mining, meaning any regional plans to develop those rare earth deposits could take years. Public opposition is also a factor that has not shackled China.

A view of the NEO magnetic plant in Narva, a city in northeastern Estonia. A plant producing rare-earth magnets for Europe’s electric vehicle and wind-energy sectors.

Xinhua News Agency | Xinhua News Agency | Getty Images

The need to diversify from China quickly could cause officials to lower those barriers, however and there are already signs of action, with Europe’s first rare earth magnet production plant being opened in Estonia in September. Backed by funding from both Canada and the EU, the plant’s raw materials are coming from Australia and Malaysia.

“There’s probably a lot more deposits in Europe but … there are barriers to bringing that online,” Willis Thomas, principal consultant at CRU Group, told CNBC.

“But if we’re getting into a world where risks are being realized on trade tensions, I think that that will continue to push everyone to build out the supply chain and a bit more resilience on it, but it does take some time, and there’s limited expertise.”

What’s also worrying for Europe is that being unable to control the sources and supply of raw materials could mean that its technological and green ambitions suffer.

“Europe’s race towards net zero and digital leadership depend on materials it does not control,” Hamed Ghiaie, professor of Economics and Public Policy at ESCP Europe, and Filippo Gorelli, an analyst at Nexans, said in analysis for the World Economic Forum.

“For decades, Europe treated raw materials as a commodity issue, rather than a strategic one. That complacency is becoming costly,” they added.

“What is at stake is climate targets and economic resilience. Shortages of rare earths, gallium or germanium could slow semiconductor fabrication, AI development and even wind-power installation. In short, Europe cannot build a green or digital future on supply chains it doesn’t control,” they concluded.

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