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From 5 episodes

What is the difference between hunger and a craving?

Answered by Nikkiey Stott and her guests · Updated

The short answer

Hunger is a general need to eat, like needing a meal, and it builds gradually with physical cues such as a rumbling stomach. A craving is an intense desire for one specific food, like chips, ice cream, pizza or chocolate. Nikkiey explains cravings often hit fast and are frequently driven by stress, boredom or even celebration.

Hear Nikkiey answer it

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  1. Nikkiey defines a craving and how it differs from general hunger

    Plays from 3:48 · Ep. 218: How to Eat Mindfully During the Holidays Over 40

  2. How physical hunger builds gradually while emotional hunger hits fast

    Plays from 22:44 · Ep. 271: Can You Intuitively Eat Without Tracking Macros First?

  3. The check-in question, plus Nikkiey's own shaky, low-blood-sugar example

    Plays from 18:13 · Ep. 99: How to Stop Impulse Eating: 5 Strategies for Women Over 40

  4. The water test: drink up and ask again 10 minutes later

    Plays from 8:35 · Ep. 3: How to Stop Impulse Eating: 5 Strategies That Work

  5. Why cravings can signal your body didn't get enough during the day

    Plays from 6:52 · Ep. 202: How to Stop Holiday Cravings Without Losing Progress

The full answer

On Ep. 271, Nikkiey describes physical hunger as an empty sensation in your stomach that gets stronger and stronger over time. Emotional hunger hits fast and is very specific: suddenly you want chocolate right now. On Ep. 99 she gives her own example. After back-to-back meetings with only one meal that morning, she felt her blood sugar dropping and got shaky. It had been hours, her body was sending clear cues, and she wasn't emotionally tied to anything. That is physical hunger.

Cravings usually have a different source. On Eps. 202 and 218, Nikkiey says the biggest driver she sees is emotional triggers: boredom, stress, or even happiness, like celebrating a promotion with pizza or wine. They often show up at night after a great day, when the kids are running around or a tense conversation gets to you. On Ep. 99 she adds loneliness, frustration and anger, which can send you to food for comfort. She also points to your body not getting enough during the day. Ep. 202 mentions that chocolate cravings could be linked to low magnesium and salt cravings to electrolytes, though she notes that is not always the case. If you suspect a deficiency, that is a conversation for your doctor. On Ep. 271, she says that when a craving hits at night, she often realizes she didn't get enough protein that day.

What to do in the moment:

  • Pause and ask whether you are stressed, bored, emotionally heightened, or actually physically hungry (Eps. 3 and 99).
  • If you've already eaten what you planned, drink a lot of water and check again 10 minutes later. You may just be thirsty (Ep. 3).
  • If it's physical, eat consciously with protein, fats and carbs rather than a huge meal because you're starving (Ep. 271).
  • Stop labeling foods as good or bad and plan your indulgences, because total deprivation backfires (Ep. 218).

A craving after a perfect day isn't a willpower failure. It's information about your day and your plan.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

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    Why do I get cravings at night?

    According to Nikkiey, night cravings usually mean you under-fueled during the day, most often by not eating enough protein. She says it's rarely a willpower problem. Skimp on protein and overall food, and your hunger and blood sugar get out of balance, so by evening your body is asking for everything at once.

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    How do I stop impulse eating?

    Stop impulse eating by building one habit at a time, not by trying harder. Nikkiey Stott works from five buckets: mindful eating, structured meal and snack times, environment control, emotional awareness and self-compassion. Start with a pattern interrupt: before you grab food, ask why you want it, and whether you're hungry, stressed or bored.

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  • Food Noise, Cravings & Overeating

    How do I stop emotional eating?

    Start by catching the moment: before you eat, ask whether you're hungry, bored or stressed. If you're hungry, eat a proper meal. If it's emotion, Nikkiey suggests a walk, deep breathing, talking it out or journaling instead. Structure helps too: knowing exactly what you'll eat each day keeps food as fuel, not a fix.

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