Amid conflicting guidance, GLP-1 weight-loss trends and recent updates to dietary guidelines, navigating nutrition advice can feel overwhelming.

As weight-loss conversations increasingly focus on medications, some Americans may be looking for more natural ways to quiet what’s often called “food noise.”

Here are some tips to help tune it out.

WEIGHT-LOSS EXPERTS PREDICT 5 MAJOR TREATMENT CHANGES LIKELY TO EMERGE IN 2026

What is food noise?

Food noise can be described as frequent thoughts about food that can sometimes be mistaken as hunger, experts say.

Northwell Health’s The Well describes it as a “steady background loop of food-related thoughts” that can interfere with daily life and decision-making about eating.

This can lead someone to eat excess calories, causing weight gain, obesity and other medical problems like high blood pressure, high cholesterol and sleep apnea, according to the Cleveland Clinic.

DOCTOR WARNS MANY AMERICANS EAT ‘FOOD-LIKE SUBSTANCES,’ NOT REAL FOOD

“It’s a lot of unnecessary, excessive thoughts around food that can be exhausting,” Kat Garcia-Benson, registered dietitian-nutritionist at VNutrition, a wellness brand that offers plant-based dishes and expert nutrition tips, told Fox News Digital.

“You might have thoughts like: ‘I’m craving this,’ ‘When is my next meal?’, ‘What should I eat to be healthier?’, ‘I should eat this,’ or ‘I shouldn’t eat that,’” added the Texas-based expert.

Certain behaviors can worsen food noise. These may include skipping meals, ignoring hunger clues, relying on rigid food rules and cutting out entire food groups, according to Garcia-Benson.

Studies have shown that some medical conditions, like polycystic ovarian syndrome and depression, can also increase food noise, as can stress and inadequate sleep. Certain medications, such as antidepressants, can also exacerbate it.

EATING FOR PLEASURE MAY BOOST HEALTH, SAY EXPERTS — HERE ARE 6 FOODS TO TRY

“It’s also important to note that food noise is not a personal failure or [due to] having a lack of willpower,” Garcia-Benson added. “For many people, it’s a response from years of dieting/food restriction, stress or inconsistent nourishment.”

Drivers of hunger

“The impulse to eat is driven by three core aspects: hunger, satiety, and pleasure or reward,” Dr. Vinita Tandon, chief medical officer of Medi-Weightloss, a physician-supervised weight-loss program based in Tampa, told Fox News Digital.

The body naturally makes a hormone called glucagon-like peptide-1, or GLP-1, which helps to regulate appetite and food intake.

“It’s a lot of unnecessary, excessive thoughts around food that can be exhausting.”

Advertisement

In people with obesity, however, the body’s natural GLP-1 response may be less effective at signaling fullness, Tandon noted.

GLP-1 medications, including Ozempic, can fast-track weight loss by mimicking a natural hormone that suppresses appetite and helps people feel full sooner, the expert said.

They also offer an additional benefit by acting on the brain’s rewards pathway.

When someone eats a brownie, for example, they experience a surge in a “pleasure hormone” known as dopamine, Tandon said. GLP-1 medications blunt this response, so the person feels no differently eating a brownie than when eating a spinach salad.

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

“We no longer crave those unhealthy, sugary foods because we don’t derive pleasure from them anymore,” she added.

6 tips to tune out food noise

Some triggers of food noise may be internal – like certain hunger hormones that can make us eat more — while others are external, like seeing a favorite snack or getting a whiff of a freshly baked pie.

CLICK HERE FOR MORE HEALTH STORIES

“[Some] people find that peeling back the layers and building a healthier relationship with food can quiet the food noise, especially when it comes from a lifetime of diet cycling – like moving between restrictive diets and periods of overconsumption,” Garcia-Benson said.

Experts shared the following natural techniques that can help reduce food noise.

No. 1: Keep a “hunger record”

Writing down when your food cravings are loudest — such as when scrolling on your phone — can help you identify any triggers.

No. 2: Increase fiber and protein intake

Research shows that these nutrients help you stay full longer, stimulating natural GLP-1 hormones to send signals to the brain that lessen cravings.

Health experts recommend that adults get 25 to 38 grams of fiber per day and at least 0.8 grams of protein per kilogram of body weight, with higher protein intakes often advised for appetite control. 

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

No. 3: Slow down and be more present when eating

Focusing solely on food and eating mindfully can help to curb appetite, experts say.

Harvard experts recommend eating more slowly and paying attention to each bite — without distractions like phones or TV — to better recognize fullness cues and avoid overeating.

No. 4: Get enough sleep

People who don’t sleep well may have a difficult time being disciplined about food intake the next day. They often crave highly processed and carb-heavy foods to increase their energy, multiple studies have shown.

Health authorities recommend that adults get between seven and nine hours of sleep each night.

No. 5: Manage stress

Chronic stress lowers the production of natural GLP-1 and leads to high cortisol levels, which can lead to weight gain, according to Tandon.

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

Experts recommend managing chronic stress with mindfulness, meditation and consistent physical activity to help lower cortisol levels and support healthier metabolic function and weight regulation, per Cleveland Clinic.

No. 6: Exercise regularly

Physical activity has been shown to boost GLP-1 levels. Most health authorities recommend that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week and at least two days per week of muscle-strengthening activities.

An outbreak of tuberculosis (TB) has been linked to a San Francisco high school.

The San Francisco Department of Public Health (SFDPH) issued a health advisory on Jan. 29 about the outbreak, which has been tied to Archbishop Riordan High School.

TB is a curable bacterial infection that targets the lungs, but can also infect other organs, according to Johns Hopkins. It is an airborne contagion that can be spread through coughing, sneezing or saliva.

Three active TB cases have been diagnosed among people associated with Archbishop Riordan High School since November 2025, according to the advisory, and over 50 latent TB infections have been identified within the school community.

MEASLES OUTBREAK EXPLODES IN SOUTH CAROLINA, MULTIPLE HOSPITALIZED AS CASES SURPASS 200

A person with a latent infection has been infected with the tuberculosis bacteria, but the bacteria are inactive in the body.

While latent-stage TB is not contagious, it can develop into active disease in 5% to 10% of people.

“Efforts are underway to assure preventive treatment for all these individuals,” the advisory states. 

The school’s staff and students have been instructed to stay home if they are sick and to get medical clearance from a doctor before returning.

MENINGITIS CASES RISE IN MAJOR MIDWESTERN CITY, PROMPTING PUBLIC HEALTH ALERT

“Additionally, TB evaluation is required for all students and staff affiliated with the school, regardless of symptoms,” the advisory stated. “Repeat TB assessment will be required every eight weeks until the outbreak is resolved.”

“At this time, risk to the general population is low, so these measures are not needed for patients who are not connected to the AHRS outbreak.”

“If you breathe, you can catch TB — so all people are at risk.”

Advertisement

In the U.S., more than 565 people died from TB in the most recent complete year of official data available, according to the Centers for Disease Control and Prevention.

There is a greater than 10% case fatality rate in San Francisco, per health officials.

Symptoms, diagnosis and treatment

While around 25% of people have likely been infected with the TB bacteria, just 5% to 10% will experience symptoms and develop the disease. Only people with symptoms are contagious.

Those who get sick with TB may experience mild symptoms, including coughing, chest pain, fatigue, weight loss, weakness, fever and night sweats, according to the CDC.

In addition to the lungs, the disease can also affect the kidneys, spine, skin and brain.

“TB can affect any organ of the body, but it causes disease in the lung in over 80% of cases,” Masae Kawamura, M.D., a former TB control director in San Francisco and a tuberculosis clinician, previously told Fox News Digital. “This is dangerous because it causes cough, the mechanism of airborne spread.”

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

In more severe cases, patients may cough up blood, noted Kawamura, who serves on the board of directors of Vital Strategies, a global public health organization. 

“Often, there are minimal symptoms for a long time and people mistake their occasional cough with allergies, smoking or a cold they can’t shake off,” she added.

TB can be identified with rapid diagnostic tests. The disease is treated with antibiotics that are taken every day for four to six months, the CDC states. Some of the most common include isoniazid, rifampicin, pyrazinamide and ethambutol.

CLICK HERE FOR MORE HEALTH STORIES

Failing to take the complete course of medications can cause the bacteria to become drug-resistant, which would then require treatment with different medications.

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

If TB goes untreated, it is fatal in about half of its victims, according to Kawamura. “About 25% recover on their own and another 25% persist as chronic active TB cases,” she said.  

Who is at risk?

“If you breathe, you can catch TB — so all people are at risk,” said Kawamura, who calls TB a “social disease of crowding and mobility.” 

“Since TB is airborne, congregate settings like hospitals, nursing homes, prisons, jails, classrooms and homeless shelters are places TB is more easily spread, especially if multiple risks are involved,” she added.

Those at the highest risk of developing TB disease after exposure include people who have diabetes, have weakened immunity, are malnourished, use tobacco and/or drink excess amounts of alcohol. Babies and children are also at higher risk.

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

The best means of prevention is testing those at risk and treating latent tuberculosis infection, according to the doctor.

Fox News Digital reached out to Archbishop Riordan High School requesting comment.

The U.S. is in the thick of flu season, with many states reporting “moderate to very high activity” of influenza-like illness, according to the CDC.

With influenza A (H3N2), or subclade K, making up a large portion of the circulating viruses, doctors emphasize the importance of getting the most recent flu vaccinations, staying at home while sick and washing hands frequently, among other prevention tactics.

If you’ve been exposed to or infected with influenza, here’s what to know about how long the virus is transmissible.

CAN THE FLU SHOT ACTUALLY GIVE YOU INFLUENZA? DOCTORS SET THE RECORD STRAIGHT

“You are typically contagious with the flu for five to seven days after symptoms start,” Dr. Samantha Picking, the Massachusetts-based senior director of immunizations at Walgreens, told Fox News Digital.

“However, some groups remain contagious for longer periods. Young children and people with weakened immune systems can spread the virus for more than seven days, sometimes extending to two weeks or longer.”

It’s a myth that people can’t be contagious until they experience symptoms, according to Picking.

“The flu is most contagious during the first three to four days after symptoms appear,” she said. “However, you can begin spreading the virus a day before feeling ill and may remain contagious for up to a week or longer.”

WANT TO AVOID GETTING SICK ON A PLANE THIS HOLIDAY SEASON? MEDICAL EXPERT REVEALS BEST SEAT

The incubation period — the time between exposure to the virus and when symptoms start — is typically two days, though it can range from one to four days, the pharmacist added. People with mild symptoms can still spread the flu. 

For anyone who is starting to feel sick or has been around someone who has the flu, Picking recommends limiting contact with others to avoid spreading the virus.

RECORD-BREAKING FLU NUMBERS REPORTED IN NEW YORK STATE, SPARKING WARNINGS FROM OFFICIALS

“To be safe and prevent spreading the virus, stay home until you’re fever-free for at least 24 hours without using fever-reducing medicine,” Picking advised. “For most healthy adults, this typically corresponds to five to seven days after symptoms begin.”

People can take extra precautions, like masking, for a few days after returning to normal activities, she added.

CLICK HERE FOR MORE HEALTH STORIES

“However, use your best judgment and consult a healthcare professional if you’re unsure whether you’re well enough to leave the house,” she added. “If your other symptoms aren’t improving, or you generally still feel ill, it’s wise to stay home and practice good hand hygiene.”

Young children and people with weakened immune systems may be able to spread the virus to others for a longer time period, sometimes for up to 14 days, according to the pharmacist.

“Stay home until you’re fever-free for at least 24 hours without using fever-reducing medicine.”

Picking noted that a cough can linger for weeks after other symptoms have abated. “While a lingering cough is not necessarily a sign that you’re still contagious, it’s considerate to mask up and practice good cough etiquette when around others,” she advised.

Some antiviral medications, when initiated early on, can shorten how long someone is contagious with the flu.

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER

“These medications work best when started within two days of seeing symptoms,” Picking noted. Anyone who is interested in antivirals should speak with a healthcare provider or pharmacist for personalized guidance. 

CLICK HERE TO DOWNLOAD THE FOX NEWS APP

Flu symptoms can include fever, chills, headache, fatigue, cough, sore throat and runny nose.

Subclade K has been detected as the culprit in rising global cases, causing more intense symptoms and higher risk of spread.

“It’s becoming evident that this is a pretty severe variant of the flu,” Dr. Neil Maniar, professor of public health practice at Boston’s Northeastern University, previously told Fox News Digital. “Certainly, in other parts of the world where this variant has been prevalent, it’s caused some severe illness, and we’re seeing an aggressive flu season already.”

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ

“The vaccine still provides protection against serious illness resulting from the subclade K variant that seems to be going around,” he added.

Angelica Stabile contributed reporting.