Break The Stress‑eating Loop (back‑to‑routine Reset)

Break the Stress‑Eating Loop: Your Back‑to‑Routine Reset (Brighton)

Last updated: December 29th 2025

Summary: When work and school ramp up, stress often does too—and late‑night snacking follows. This practical guide shows how to spot the habit loop behind emotional eating, redesign your environment, use in‑the‑moment tools (mindfulness, urge surfing, breathing), and build simple meals/snacks that keep you steady. It’s friendly, judgment‑free, and designed for busy Brighton life.

This guide shows how to stop stress eating with small, repeatable steps that fit busy Brighton life.

Table of contents

  1. Why stress eating shows up in autumn
  2. Understand the habit loop
  3. Spot your patterns (5‑minute journal)
  4. Prevention: redesign the setup
  5. In the moment: stop the spiral
  6. Build an evening routine that works
  7. Simple plates & smart snacks
  8. FAQs
  9. Try a session or chat to a coach
  10. Locations we serve
  11. Author & sources

Why stress eating shows up in autumn

Beach days fade; deadlines arrive. As routines tighten, decision fatigue rises and willpower dips. Therefore, chips on the counter feel easier than reheating chicken and veg. The aim isn’t perfection—it’s a plan that fits your real life.

Understand the habit loop

Every habit follows this loop:

  • Cue → stress, traffic, tough emails, empty house at 9pm.
  • Routine → snack raid (fast, easy, tasty).
  • Reward → brief comfort, distraction, dopamine.

In short, our job is to keep the reward (comfort) but change the routine.

Spot your patterns (5‑minute journal)

For one week, note time, place, feeling, hunger (0–10), action. For example: “Tue 6:15pm, car, tense, hunger 3/10, crisps when I got in.” Afterwards, look for patterns: is it drive‑home stress, late‑night emails, or skipping lunch?

Template to copy:
If it’s after ___ and I feel ___ at ___, I usually ___ and I want ___. Next time I will ___ instead.

Prevention: redesign the setup

Stop Stress Eating: In-the-Moment Tools

1) Make the trigger rarer
Leave 15 minutes later to miss traffic; queue a favourite podcast; batch emails to avoid late‑night pings.

2) Make the old routine harder
Move treat foods out of sight; buy single‑serve options; keep fruit and protein forward on the first shelf.

3) Make the new routine easy (if‑then plans)

  • If I walk in the door tense, then I put the kettle on and make herbal tea.
  • If dinner is >30 minutes away, then I eat a protein snack (yoghurt or cottage cheese) first.
  • If I want crisps, then I plate a portion and sit at the table.

Friction is everything: put tea bags next to the kettle, protein pots at eye level, and a bowl of fruit by the keys.

In the moment: stop the spiral

If you slip, use the 10-minute rule to stop stress eating in real time and move on.

Pause (90 seconds). Stand still, breathe 4‑7‑8 (inhale 4, hold 7, exhale 8). Because urges peak and fall like waves, this buys you choice.

Name it to tame it. “I’m overwhelmed; I want sugar for comfort.” Labelling feelings engages the decision‑making part of your brain.

Surf the urge (10‑minute rule). Tell yourself you can have the snack in ten minutes—after tea and three slow breaths. Often the wave passes.

Swap, don’t stop. Choose comfort‑equivalents: warm tea, hot shower, a five‑minute walk, or text a friend. Even better, eat a protein + fibre snack first; then decide.

Compassion over guilt. If you slip, write one sentence: What led to it? What’s one tweak for next time? Then move on.

Build an evening routine that works

  • Anchor dinner: aim to start within the same 60‑minute window nightly.
  • Close the kitchen: after dinner, brush teeth and set the kettle; lights down, phone charging away from the kitchen.
  • Wind‑down move: 5–10 minute walk, stretches, or legs‑up‑the‑wall while you plan tomorrow.
  • Sleep helps cravings: target 7–9 hours.

Simple plates & smart snacks

Plate method: ¼ protein (chicken, tofu, fish, eggs), ¼ carbs (rice, potatoes, wraps), ½ veg/colour. Add a little fat (olive oil).
Smart gym snacks (from our Snack Attack guide):

  • Greek yoghurt + berries + granola
  • Cottage cheese + oatcakes + tomatoes
  • Boiled eggs + apple + a few nuts
  • Hummus pot + pitta + carrots
  • Protein shake + banana

For ADHD or very busy days: pre‑pack two snacks at eye level and set a 4pm reminder—future you wins.

FAQs

Is emotional eating the same as binge eating?
No. Emotional eating is eating for comfort or distraction; binge eating involves a sense of loss of control and larger amounts. If you’re unsure or distressed, speak to your GP.

Should I cut out all treats?
Usually no. Single‑serve portions and planned treats work better than total restriction.

What if my evenings are chaotic?
Eat a protein snack before you start cooking, set a dinner window, and use if‑then plans for the “walk‑in‑the‑door” moment.

Can exercise help?
Yes—movement reduces stress and improves sleep. Even a 10‑minute walk can change the evening.

Try a session or chat to a coach

Locations we serve

Green Gym Group — Brighton
Address: 39-40 St James’s Street BN21RG
Phone: 01273 625577
Hours: Mon–Sun 6am–10pm

Sources 

  • Habit loops (cue‑routine‑reward) underpin behaviour change; altering cues and routines changes outcomes.
  • Mindfulness, labelling emotions, and urge surfing can reduce emotional eating and improve self‑regulation.
  • Protein‑centred snacks and regular meals help manage evening cravings.

Ultra‑Processed Foods: What the Science Really Says (No Panic, Just Facts)

Last updated: 19th December 2025

This article explains ultra processed foods and health using real data—including a 25-year Singapore cohort—and what to do in everyday life.

Headlines say ultra‑processed foods (UPFs) will “kill you.” A large ~25‑year Singapore cohort (~60,000 adults) recently reported small relative increases in mortality for those eating the most UPFs (≈+6% all‑cause; +8% cardiovascular; +10% respiratory; no significant increase for cancer). In absolute terms, that’s modest—especially compared with major risks like smoking or obesity (30–200%+). Translation: diet quality and energy balance matter most. This guide shows how to use evidence to build a practical, balanced plan—without fear.

Table of contents

  1. First, what counts as “ultra‑processed”?
  2. What the new Singapore study found
  3. Relative risk vs absolute risk (why the numbers look big)
  4. What most studies agree on (and where they don’t)
  5. So… should you avoid UPFs entirely?
  6. An evidence‑based way to eat (that actually fits life)
  7. Smart swaps (realistic examples)
  8. FAQs
  9. Try a session or chat to a coach
  10. Author & sources

First, what counts as “ultra‑processed”?

Most headlines use the NOVA classification, which puts foods into four groups from minimally processed to ultra‑processed (industrial formulations with additives, emulsifiers, refined starches, etc.). That means protein bars, sliced bread, fortified breakfast cereal, yoghurt drinks, plant‑based meat alternatives and ice‑cream can all be labelled UPF—even though their nutrition profiles and effects on diet quality differ a lot.

Key point: “UPF” is a broad bucket. Whether a specific UPF helps or harms your diet depends on your overall pattern (protein, fibre, calories, micronutrients) and your behaviours (meal timing, activity, sleep).

Ultra Processed Foods and Health: What the Study Found

A long‑running cohort (~60k adults, ~25 years follow‑up) compared the highest vs lowest UPF consumers. Reported relative differences in mortality:

  • All‑cause: +6%
  • Cardiovascular: +8%
  • Respiratory: +10%
  • Cancer: no significant difference

The associations were small and varied by outcome, which suggests context matters (lifestyle, quality of the rest of the diet, smoking, activity, weight, etc.).

Relative risk vs absolute risk (why the numbers look big)

Relative risks make headlines. But if the baseline risk of death over a time window were, say, 50 per 1,000, a +6% relative increase moves that to 53 per 1,000—an absolute change of +3 per 1,000. That’s not trivial, but it’s far smallerthan risks from smoking, very low fitness, or severe obesity (often 30–200%+ relative increases in mortality in large cohorts).

Don’t major in the minors. The big rocks—calories, protein, fibre, activity, sleep, alcohol, smoking status—drive most health outcomes.

What most studies agree on (and where they don’t)

  • Diets higher in minimally processed foods (veg, fruit, beans, wholegrains, nuts, fish, dairy) are consistently linked to better health.
  • Diets very high in UPFs often co‑occur with lower protein/fibre, higher calories, and poorer lifestyle habits. These patterns, not the “UPF” label alone, likely explain much of the risk.
  • When energy and protein are matched, some UPFs (e.g., high‑protein yoghurt, fortified cereals, protein bars) can support goals like muscle gain, weight management, or convenience—especially for busy people.
  • Evidence is mostly observational; it can show associations, not prove cause. Randomised trials that control calories and protein typically show weight and cardiometabolic changes are driven by energy balance and diet quality, not processing status per se.

So… should you avoid UPFs entirely?

You don’t have to. If a food helps you hit protein, fibre, micros, and calorie targets, it can have a place—even if it’s technically “UPF.” Many members succeed by keeping 80–90% of intake minimally processed, with 10–20% flexible for convenience or enjoyment.

A protein bar on a busy day is usually better than skipping protein. A flavoured yoghurt may be better than no calcium. Context beats absolutism.

An evidence‑based way to eat (that actually fits life)

  • Protein anchor: 1.2–2.0 g/kg/day (or 25–40 g per meal), higher end if 50+.
  • Fibre & colour: 25–35 g fibre/day; include veg/fruit at most meals.
  • Energy balance: aim for steady weight or gradual change (±0.25–0.5 kg/week). Weigh 3×/week; look at monthly averages.
  • Smart convenience: choose protein‑rich, fibre‑containing packaged foods when needed (e.g., skyr, high‑fibre wraps, tinned fish, beans, protein bars/yoghurts).
  • Sleep, steps, strength: 7–9 h sleep, 8–10k steps, 2+ strength sessions/week.

Smart swaps (realistic examples)

  • Breakfast: overnight oats + skyr + berries (adds protein & fibre) ↔ instant pastry (low protein)
  • Lunch: high‑fibre wrap + chicken/bean mix + salad ↔ meal deal with crisps & sugary drink
  • Snack: protein bar or yoghurt + fruit ↔ chocolate bar alone
  • Dinner: beans/chicken + rice + veg ↔ takeaway + no veg

Principle: tweak toward protein + fibre + colour and portion‑aware carbs/fats—regardless of processing label.

FAQs

Are all UPFs bad?
No. UPF is a broad category. Focus on your overall pattern—protein, fibre, calories, micronutrients—and how foods help you meet those targets.

What’s the best UPF to keep?
Options that add protein and/or fibre (e.g., skyr/yoghurt, fortified cereal, high‑fibre bread/wraps, tinned fish, protein bars) can be helpful.

Should I avoid emulsifiers/additives?
If a product upsets your gut, avoid it. Otherwise, for most people they’re safe within regulatory limits. Your total diet pattern matters more.

How much is too much?
As a rule of thumb, aim for 80–90% minimally processed foods. Use packaged options to solve problems (time, protein, cost), not as your whole diet.

Try a session or chat us

  • Nutrition check‑in (10–15 min): build a simple plan around protein, fibre, and portions.
    ➡️ Book a Tour
  • ➡️ Book a Call
  • ➡️ Start a free trial : see the space, meet the team, try a short session.

Sources

Sources

  • Long‑term Singapore cohort (~60k adults, ~25 years): higher UPF intake linked to small relative increases in all‑cause, cardiovascular, and respiratory mortality; no significant increase for cancer.
  • Large cohorts in Europe and elsewhere report associations between very high UPF intake and poor health outcomes, but effect sizes vary and are sensitive to diet quality, energy intake, and lifestyle confounders.
  • Trials that match calories and protein indicate weight and metabolic changes are largely driven by energy balance and diet quality, not processing alone.
  • UK guidelines emphasise overall pattern: fruit/veg, fibre‑rich carbs, lean protein, healthy fats, activity, sleep, alcohol moderation, and not smoking.
  • “Snack Attack guide” → Free Download

The No-Nonsense Guide to Building Muscle (What the Research Actually Says)

Last Updated December 5th

If you want results you can see and feel, stop guessing and start using what the best evidence shows. Dr Brad Schoenfeld is one of the most cited hypertrophy researchers in the world. Below, we translate his findings into a simple plan you can follow at Green Gym Group—no gimmicks, just what works.

This article is your evidence based muscle building guide—plain-English steps from Dr Brad Schoenfeld’s research.

Evidence Based Muscle Building: Key Principles

1) What really makes muscles grow?

Mechanical tension is the main driver. You create it by lifting challenging loads through a meaningful range of motion and progressing over time. Muscle damage and metabolic stress can contribute, but they aren’t the goal. You don’t need to chase soreness to grow. journals.lww.com+2PubMed+2

How to apply it

  • Pick big, stable lifts you can load and control.

  • Add small amounts of weight/reps each week (or get the same work done faster).

  • Aim to keep 1–3 reps in reserve (RIR) on most sets; push closer to failure on the last set if you’re recovering well.

2) Do you have to train to failure?

Short answer: No. Meta-analyses including Schoenfeld’s group show similar hypertrophy whether you train to failure or stop a couple of reps shy, provided effort and total work are high. Failure is a tool, not a rule. PubMed

Use it smartly

  • Last set to (or very near) failure on machines/isolations if you like.

  • Keep a rep or two in the tank on big compounds to protect form and recovery.

3) Volume & frequency: how much is enough?

  • Volume (weekly hard sets per muscle): There’s a dose-response—more (to a point) grows more. As a rule of thumb, ~10–20 sets/muscle/week works for most; start low and add only if you’re recovering. PubMed

  • Frequency: When volume is matched, training a muscle 1–3+ times/week builds a similar amount of muscle; frequency mainly helps you spread volume so quality stays high. PubMed+1

  • A controlled trial in trained lifters found higher weekly volume produced greater growth, reinforcing the “do enough quality work” message. PubMed

4) Metabolic stress (the “burn”) helps—but isn’t everything

Chasing a pump can add to the growth signal, likely via metabolite build-up and extra fiber recruitment. But it supplements mechanical tension rather than replaces it. Use shorter rests or finishers after your main lifts, not instead of them. link.springer.com

5) Intensity techniques (drop sets, rest-pause)

Great for time-efficiency. Studies (including one co-authored by Schoenfeld) show similar hypertrophy to traditional sets when total work is matched—often in less time. Use them to fit volume into busy weeks. PubMed+2pmc.ncbi.nlm.nih.gov+2

6) Range of motion (ROM)

Training through a full or long ROM generally improves hypertrophy versus partials—especially for the lower body. Prioritise depth/lengthened positions you can control. pmc.ncbi.nlm.nih.gov

7) Rep speed (tempo)

A wide range of tempos works. Meta-analysis shows 0.5–8 seconds per rep produces similar growth; ultra-slow reps (>10 s) underperform. Control the weight, don’t overthink the stopwatch. PubMed

8) Rest periods

Don’t rush your rests on big lifts. A trial in trained lifters found longer rests (~3 min) outperformed short rests (~1 min) for strength and muscle gains. Save shorter rests for accessories. PubMed

9) “We used to think…” (myths the field moved on)

  • “You must train to failure every set.” Not required for growth; near-failure + enough volume works. PubMed

  • “Higher frequency is always better.” It’s mostly a way to organise volume; quality beats cramming. PubMed

  • “Soreness = growth.” Muscle damage isn’t the goal. Progress load/reps over time instead. PubMed

Your 8-Week Muscle Plan (3 days/week)

Goal: ~10–15 hard sets per muscle per week, mostly 6–12 reps, RIR 1–3. The days can be moved to suit your own schedule.

 Monday

  • Back squat 3×6–10 (rest 2–3 min)

  • Bench press 3×6–10 (2–3 min)

  • Seated row 3×8–12 (2 min)

  • DB Romanian deadlift 2–3×8–12 (2 min)

  • Cable lateral raise 2–3×10–15 (90 s)

Wednesday

  • Deadlift (or trap-bar) 3×4–6 (3 min)

  • Overhead press 3×6–10 (2–3 min)

  • Split squat 3×8–12/leg (2 min)

  • Lat-pulldown or pull-ups 3×6–12 (2 min)

  • Incline curl 2–3×10–15 (90 s)

Friday

  • Leg press 3×10–15 (2 min)

  • DB bench or machine press 3×8–12 (2 min)

  • Chest-supported row 3×8–12 (2 min)

  • Hip thrust 2–3×8–12 (2 min)

  • Triceps pressdown 2–3×10–15 (90 s)

Progression: Add a rep each set until the top of the range, then +2.5–5 kg and repeat.
Time-crunched? Turn the last set of 1–2 accessories into a drop-set or rest-pause finisher. PubMed+1

Nutrition essentials: 1.6–2.2 g protein/kg/day, 3–5 meals with ~25–40 g protein each, creatine monohydrate 3–5 g/day, calories aligned with your goal.

Bookmark this evidence based muscle building plan and follow it for 8 weeks.

FAQs (quick answers)

Do I need heavy weights for growth?
Heavy loads are great for strength, but hypertrophy can be achieved across a wide loading spectrum if sets are hard enough. PubMed+1

How many sets per week?
Most lifters grow well at ~10–20 sets per muscle/week; adjust up/down based on recovery and progress. PubMed

Is a slow tempo better?
Not necessarily. Anything from 0.5–8 s/rep works; just control the weight and hit near-failure. PubMed

How long should I rest?
2–3 min on big compounds, 1–2 min on small lifts. Longer rests help you lift more quality volume. PubMed

Ready to turn research into results?

  • Free intro session & plan: see how we’ll tailor your sets, volume and recovery.

  • Coaching: technique, progression, and accountability built in.

  • Simple membership: no gimmicks—just training that works.

Sources (Dr Brad Schoenfeld’s work, selected)

  • Mechanisms of hypertrophy: mechanical tension, metabolic stress, muscle damage. journals.lww.com

  • Muscle damage & hypertrophy (critical view). PubMed

  • Metabolic stress & hypertrophy. link.springer.com

  • Volume dose–response (weekly sets). PubMed

  • Training frequency (volume-equated). PubMed+1

  • Low- vs high-load training (strength vs size). PubMed

  • Repetition duration (tempo) meta-analysis. PubMed

  • Range of motion review. pmc.ncbi.nlm.nih.gov

  • Rest period trial (longer > shorter for growth). PubMed

  • Rest-pause/drop-set vs traditional (time-efficient).