Guest blog by: Katie Jay, MSW; Certified Wellness Coach Have you ever struggled to resist certain foods like crackers, sodas, chips, or ice cream? If so, you’re not alone. Many people who have undergone weight loss surgery share this struggle, especially when it comes to refined carbohydrates. While some of us find it easier to control cravings after surgery, others continue to battle them, and many fall somewhere in between. We have stretches where we manage well and periods where we don’t. The cravings for refined carbohydrates like bread, cake, crackers, and rice can be baffling and frustrating, leaving many feeling defeated. But the good news is: Long-term change is possible. And it starts with a mindset shift. It turns out, our mindset matters just as much as what we eat. This is the perfect time to reflect on how our mental and emotional health connect with cravings—and how better digestion can help support those efforts. Poor digestion, for example, can impact mood, energy, and food cravings, creating a frustrating cycle. Fortunately, small shifts in mindset and habits can improve both digestive health and overall well-being. Here are three mindset shifts that can support lasting change, including better digestive health. 1. Own Your Freedom Tara Brach, in her book Radical Acceptance, tells the story of a tiger that had lived in a small cage for most of its life. When the zoo built a larger habitat, the tiger continued pacing in the small area where the cage used to be. Even when freedom was available, the tiger stayed within its comfort zone. For many of us, years of failed diets, binge eating, and cravings have left us feeling trapped—even when we know we’re free to make new choices. In his book about building communities, Peter Block describes how scary it can be for us to be faced with our own freedom. This includes the freedom to choose what we do, how we live, and what we focus on. It can feel uncomfortable to face the reality that we can step outside our usual patterns—instead of remaining in the trap we know, restless and unsettled like that tiger. Freedom can feel uncomfortable at first. It requires us to make conscious choices about what we eat, how we care for our bodies, and how we nurture our digestive health. Embracing that freedom means recognizing that you have the power to choose nutrient-rich, gut-friendly options that support your recovery and overall well-being. Simple adjustments, like staying hydrated, adding a probiotic supplement, or reducing refined carbs, can have a noticeable impact on both cravings and digestion. You’re no longer confined to old habits. You can create new, nourishing routines that help you feel your best from the inside out. 2. Identify and Explore Your "Why" Asking “why?” is one of the most important things you can do for your long-term success. The “why" is different for each of us. Why did you have weight loss surgery? Why do you want to feel healthier? When you get clear on your “why,” it becomes easier to stay motivated and consistent—even when it’s hard. Take Patricia, one of my clients. She spent several sessions sorting out why she wants to adopt what she calls “the healthiest lifestyle possible.” After going through several activities and having a few discussions, what resonated with her was the idea that she loved to be creative and to connect with other creative people. The problem was, she was eating herself into a stupor every evening after a long day at work, and she had no energy or time for creativity. Every time she tried to stop doing the evening "stupor eating," she said she “failed miserably." But she continued to experiment with ways to shift her negative patterns. Now, she wakes up every morning and reads her personal mission statement. This is her way of setting her intention for the day. This practice, over time, has shifted her thoughts and behavior. Most evenings, instead of overeating, she can be found in a community art studio enjoying her new friends and her new love for sculpting. There was one more challenge Patricia tackled, which helped her most of all. She learned how to create and manage the energy she needed to achieve her goals. 3. Create and Manage Your Energy If you feel as though you’re failing miserably, it may be time to take an honest look at how you create and manage energy in your life. Feeling consistently energetic and vibrant is a tall order for many of us. It takes time, awareness, and support to identify what’s draining your energy and to explore ways to protect and rebuild it. Several factors influence our ability to generate and maintain energy. Patricia, for example, made a conscious decision to experiment with energy-boosting habits. She tested small changes to see what made a difference. One experiment involved avoiding refined carbohydrates for a month, and she noticed her mild depression began to lift. She also discovered that her hunger levels were lower on days following eight hours of sleep compared to her usual six. Patricia didn’t stop there. She tried various relaxation techniques and eventually found a guided imagery CD that she found especially calming. She also reduced the time she spent with people who consistently drained her energy and hope. It would be wonderful if all of life’s challenges, including food struggles, could be solved by simply going on a diet. But the real, lasting solutions lie in seeing beyond our perceived limitations, reconnecting with the deeper reasons it’s worth stepping outside our comfort zones, and learning how to manage both our energy and our digestion, so we can make meaningful, sustainable changes in our lives.