Cravings 101: Understanding the Fundamentals of Why We Crave

Posted on September 15, 2026August 16, 2026 by Stephen Brumwell

What to Know

Cravings are learned responses involving reward, stress, memory, habit and the environment.
A trigger is the cue, a craving is the urge, and withdrawal is the body’s response to reducing or stopping alcohol after physical dependence.
Heavy alcohol use can affect dopamine, GABA, glutamate, stress and opioid systems, but cravings are not caused by one simple neurotransmitter imbalance.
Cravings can feel relentless, but they often rise, peak and change. The immediate aim is to create time, distance and support before acting.
Recognising your common triggers helps you plan for the moments when judgement and impulse control may be under pressure.
If you drink heavily, drink daily or have had withdrawal symptoms, seek medical advice before stopping suddenly.

As I drove home on a Friday evening, travelling down my usual route, I noticed a familiar sensation as I passed the bottle shop.

An intense craving.

My mind started creating reasons to pull in:

Come on, you’ve done so well.

You’ve got it this time.

One night will be fine.

For someone trying to stay sober, these thoughts can sound convincing. They can also reopen a pattern that took months of work to interrupt.

Cravings are one of the major roadblocks in recovery from alcohol or other substance use. They can make us vulnerable and may increase the risk of relapse.

The truth is that even when a craving feels relentless, painful and seemingly endless, the intensity can change.

Understanding what is happening gives us more places to intervene.

Cravings Are Old Wiring

A craving is old wiring: a learned connection between a cue, an expected effect and a familiar response. The pathway may have been useful for escaping discomfort in the short term, but it no longer serves the life you are trying to build.

I used to describe it as the body’s old “source code”.

The brain relies heavily on patterns. If alcohol repeatedly follows stress, finishing work, social anxiety, Friday afternoon or a particular route home, those cues can begin to activate the expectation of drinking.

The pattern can look like this:

Cue: a place, time, person, emotion or thought.
Expectation: alcohol will provide relief, reward, confidence or escape.
Craving: attention narrows and the urge becomes stronger.
Response: drinking, buying alcohol or moving closer to the opportunity.
Short-term outcome: the expected state change arrives.
Learning: the brain strengthens the connection between the cue and the response.

This mechanism can trick us into believing alcohol is the only way to get through a situation.

But it is not.

Once we begin to recognise substance cues, or “triggers” as I prefer to call them, we can understand where cravings come from and build a different response.

For many people, cravings become less frequent or less intense with time, new routines and support. They can still return unexpectedly, so the aim is not to prove that you will never have another urge. It is to know what to do when one appears.

Cravings Are Painful, and Your Brain Can Bargain With You

Cravings often narrow attention towards the expected benefit of drinking while pushing previous consequences into the background. That is why the inner argument can sound so reasonable in the moment.

Before you say, “Getting over cravings is not that easy,” I get it.

Cravings can be freakin’ nasty.

There were many times in my own sober journey when I gave in to an intense craving and ended up in a rough patch.

I completed long stints away from alcohol, only for the pattern to return after one apparently harmless thought:

Maybe I have it under control now.

After six months, the mind might say:

You have proven you do not have a drinking problem.

This is a classic priming scenario. The urgency around the original problem fades, the difficult memories feel less immediate, and the idea of drinking again begins to look safer than it is.

That does not mean the brain is deliberately trying to sabotage you. It means reward, memory, stress and habit systems can place enormous weight on the expected short-term effect while the reflective part of the mind is trying to remember the bigger picture.

Craving is clinically important, but it is not a perfect prediction of what happens next. A person can experience a strong urge without drinking, while relapse can also happen with little conscious craving (Tiffany & Wray, 2012).

A craving is an experience. It is not a command.

Cravings on a Biochemical Level

Alcohol cravings involve several interacting brain systems, including reward learning, stress, memory, motivation and executive control. They cannot be reduced to one chemical being simply “high” or “low”.

Heavy or prolonged alcohol use can affect neurological pathways involving dopamine, glutamate, GABA, stress hormones and endogenous opioid systems.

Dopamine is often called a pleasure chemical, but its role is broader. It helps the brain learn which cues deserve attention and motivates us to pursue expected rewards.

If alcohol repeatedly follows a particular cue, the cue itself can become important.

The drive home. The sound of ice in a glass. A difficult meeting. The first quiet moment after the children go to bed.

Glutamate and GABA are also relevant. GABA has inhibitory effects in the nervous system, while glutamate is a major excitatory neurotransmitter. Repeated heavy alcohol exposure can disrupt the balance and adaptation of these systems, which is particularly important in alcohol withdrawal.

The National Institute on Alcohol Abuse and Alcoholism describes addiction as involving changes across reward, stress, memory and executive-control systems. Alcohol-related cues can become powerful because the brain has learned to associate them with alcohol’s effects (NIAAA, 2025).

For a fuller explanation, read Substance Abuse and Neurotransmitters: Understanding the Neurochemistry Behind Addiction and Sobriety.

Our brain chemistry is only part of the picture.

Poor sleep, missed meals, isolation, ongoing stress and a lack of routine can make emotional regulation harder and leave us more exposed when the usual cue appears. These factors do not cause every craving, and fixing them is not a treatment for alcohol dependence. They are part of the foundation that can either support or strain recovery.

Cravings, Triggers and Withdrawal Are Different

A trigger is the cue, a craving is the urge, and withdrawal is the body’s response to reducing or stopping alcohol after physical dependence has developed. They can overlap, but they are not interchangeable.

Withdrawal may include anxiety, sweating, tremor, nausea, agitation, disrupted sleep and an increased heart rate. Severe alcohol withdrawal can involve seizures or delirium and may be life-threatening.

A person in withdrawal may crave alcohol because drinking can temporarily relieve the symptoms.

If you drink heavily, drink daily, have experienced withdrawal before or are unsure about your risk, speak with a GP or alcohol and other drug service before stopping suddenly. The Australian Government advises that some people need medical support to reduce or quit safely (Australian Government Department of Health, Disability and Ageing, 2024).

For more detail, read Alcohol Withdrawal: The Seesaw Effect of Glutamate and GABA.

Substance Cues or “Triggers”

Triggers are situations, thoughts, emotions and environmental cues that can activate a craving or move us closer to drinking. Learning your patterns makes it easier to plan before impulse and judgement come under pressure.

One thing I noticed across longer periods of sobriety, and while writing about recovery, was that certain scenarios repeatedly intensified cravings.

If we can identify those scenarios, we can improve stress adaptation, change the environment and develop different coping responses.

Research on alcohol cue reactivity has found relationships between responses to alcohol-related cues, subjective craving and relapse-related outcomes, although the strength of these relationships varies between people and studies (Witteman et al., 2015).

The triggers I kept seeing fell into four useful categories.

1. Perceived Opportunity Triggers

Perceived opportunity triggers happen when the body senses that alcohol is available or easy to access.

This might be passing a bottle shop or bar, being home alone, having alcohol in the house, receiving a message from someone you used to drink with, or reaching a particular time of day.

Friday evening was a major example for me. The route, the time and the bottle shop formed a familiar sequence.

Early in recovery, there is no prize for testing yourself unnecessarily. Change the route. Remove alcohol from the house. Plan where you will be during the high-risk period. Make the safer response easier to begin.

2. Attention-Allocating Triggers

Attention-allocating triggers occur when alcohol begins taking up more mental space, which can intensify craving and wear down self-control.

You might replay old drinking experiences, focus on what you think you are missing, plan a possible return to drinking or spend hours arguing with the urge.

The aim is not to force every thought away. It is to notice where attention has gone and redirect it deliberately.

A practical activity, conversation, walk, meal, meeting or change of environment can interrupt the mental loop.

3. Stress Triggers

Stress triggers occur when pressure, conflict, fatigue or emotional discomfort activates the old expectation that alcohol will provide relief.

Stress may come from work, family, finances, poor sleep, loneliness, anxiety or the accumulated load of too many demands.

When alcohol has been used as a coping response for a long time, the brain can continue to reach for that option under pressure. Stress-related craving can involve changes in both reward and stress systems, particularly after repeated heavy use (Sinha, 2013).

This is why stress management is not a fluffy extra in recovery. It is part of relapse prevention.

4. Priming Triggers

Priming triggers appear when someone starts believing they can safely control drinking again, often after a longer period of sobriety.

This is the one where the mind loves to bargain:

It has been six months.

I am different now.

I will only drink occasionally.

For some people with a history of alcohol dependence, returning to alcohol can reactivate craving and old patterns quickly.

If this thought appears, bring another person into the decision before acting. Revisit why you stopped, what alcohol was costing you and what happened the last time controlled drinking was attempted.

I explore these four categories in more depth in Identifying Triggers: How to Recognise and Manage the Cues That Lead to Drinking.

What to Do When a Craving Hits

When a craving arrives, focus on the next safe action. Create time, move away from alcohol and contact support before the urge becomes a plan.

Name It

Say: “This is a craving. It is uncomfortable, but I do not have to act on it.”

You can rate the intensity from 0 to 10 and check again after a few minutes. The purpose is to observe change, not to achieve a perfect score.

Delay the Next Action

Do not try to solve the rest of your life while the craving is loud.

Delay the next action. Set a short timer. Shower. Walk. Prepare food. Start a task that occupies your hands. Call someone.

You are creating room for the intensity to shift.

Change the Environment

Leave the bottle shop car park. Take a different route. Go somewhere alcohol-free. Remove access to money or alcohol if that is appropriate and safe.

You do not need to prove your willpower by sitting beside the trigger.

Surf the Urge

Urge surfing treats the craving like a wave.

Notice where you feel it in the body: tightness, restlessness, heat, salivation or a hollow feeling in the stomach.

Observe the sensations as they build and change without feeding them or trying to force them away.

Mindfulness-based relapse prevention has shown promise as one component of treatment for substance use disorders, although it is not a stand-alone solution for everyone (Bowen et al., 2014).

Check the Basics

Ask whether you are hungry, angry or overwhelmed, lonely or tired.

Eat if you have missed a meal. Drink water. Rest if you can. Contact someone if you are isolated.

Basic care does not replace addiction treatment, but it can reduce extra strain in the moment.

Contact Someone

Choose the person before you need them.

A message can be simple:

I am having a strong craving and need to talk for ten minutes.

This might be a friend, sponsor, family member, counsellor, peer worker, GP or alcohol and other drug service.

Record the Pattern

After the craving changes, write down:

what happened beforehand
where you were
what you felt
how strong the urge became
what you did
what helped

This turns a painful moment into information for the next plan.

When Cravings Keep Returning

Frequent, intense or worsening cravings are a reason to strengthen support, not evidence that recovery is impossible.

A GP, addiction medicine specialist or alcohol and other drug clinician can assess:

alcohol intake and withdrawal risk
mental health
sleep and nutrition
medications and other substance use
social support
relapse patterns
whether counselling, peer support or medication may help

Medications such as naltrexone and acamprosate may be considered for some people with alcohol dependence as part of a broader treatment plan. They require individual medical assessment and are not suitable for everyone. The Australian Guidelines for the Treatment of Alcohol Problems provide evidence-based guidance on withdrawal, psychosocial care and relapse-prevention treatment.

A return to drinking is serious, but it does not erase everything you learned. Look at what happened, seek support early and strengthen the plan around the point where it broke down.

The Takeaway

There is no hiding it: when we are trying to get sober, cravings suck.

But they are understandable.

Cravings can involve old wiring, learned cues, reward and stress systems, memory, habit, withdrawal and the body’s current state.

If we remind ourselves that the intensity can change, reduce unnecessary exposure to triggers and practise a different response, we can gradually weaken the old pattern.

Start with the next safe action:

Name the craving. Create distance. Change the environment. Contact someone. Let the intensity move.

Then look beyond the immediate moment. Build routines, plan for the four trigger categories and get the level of support that matches the seriousness of the pattern.

If cravings are frequent, intense or connected with withdrawal symptoms, speak with a GP or alcohol and other drug service. In Australia, the National Alcohol and Other Drug Hotline offers free and confidential information, counselling and referrals on 1800 250 015 (Australian Government Department of Health, Disability and Ageing, 2025).

FAQ

How long does an alcohol craving last?

An alcohol craving has no fixed duration. Some urges rise and fall over minutes, while others return in waves or remain in the background for longer. Focus on whether the intensity is changing and what will help you avoid acting on it.

Why do I crave alcohol at the same time every day?

Craving alcohol at the same time each day often reflects a learned routine. The brain may associate that time with reward, transition or relief, such as drinking after work. Changing the environment and planning another activity before the usual time can interrupt the sequence.

Does craving alcohol mean I am addicted?

Craving is one feature considered in alcohol use disorder, but craving alone does not establish a diagnosis. Assessment also considers loss of control, consequences, tolerance, withdrawal, time spent drinking and the role alcohol plays in your life.

Can alcohol cravings happen after months of sobriety?

Alcohol cravings can occur after months of sobriety when a cue, memory, stressor or familiar environment activates an old learned association. A later craving does not erase recovery progress, but it is worth responding to early and reviewing the trigger.

Can medication reduce alcohol cravings?

Medication may reduce cravings or relapse risk for some people with alcohol dependence. Options such as naltrexone or acamprosate require assessment by a doctor because suitability depends on medical history, current alcohol use, other medications and treatment goals.

Is it safe to stop drinking when cravings are strong?

Strong cravings alone do not determine withdrawal risk. If you drink heavily, drink daily, have had withdrawal symptoms or seizures before, or are unsure about your risk, seek medical advice before stopping suddenly because alcohol withdrawal can be dangerous.

References

Australian Government Department of Health, Disability and Ageing. (2024). How can you reduce or quit alcohol? https://www.health.gov.au/topics/alcohol/about-alcohol/how-can-you-reduce-or-quit-alcohol

Australian Government Department of Health, Disability and Ageing. (2025). National Alcohol and Other Drug Hotline. https://www.health.gov.au/contacts/national-alcohol-and-other-drug-hotline

Australian Guidelines for the Treatment of Alcohol Problems. (2026). Guidelines for the treatment of alcohol problems. https://alcoholtreatmentguidelines.com.au/

Bowen, S., Witkiewitz, K., Clifasefi, S. L., et al. (2014). Relative efficacy of mindfulness-based relapse prevention, standard relapse prevention, and treatment as usual for substance use disorders. JAMA Psychiatry, 71(5), 547–556. https://doi.org/10.1001/jamapsychiatry.2013.4546

National Institute on Alcohol Abuse and Alcoholism. (2025). Neuroscience: The brain in addiction and recovery. https://www.niaaa.nih.gov/health-professionals-communities/core-resource-on-alcohol/neuroscience-brain-addiction-and-recovery

Sinha, R. (2013). The clinical neurobiology of drug craving. Current Opinion in Neurobiology, 23(4), 649–654. https://pubmed.ncbi.nlm.nih.gov/23764204/

Tiffany, S. T., & Wray, J. M. (2012). The clinical significance of drug craving. Annals of the New York Academy of Sciences, 1248, 1–17. https://pubmed.ncbi.nlm.nih.gov/22172057/

Witteman, J., Post, H., Tarvainen, M., et al. (2015). Cue reactivity and its relation to craving and relapse in alcohol dependence: A combined laboratory and field study. Psychopharmacology, 232, 3685–3696. https://pubmed.ncbi.nlm.nih.gov/25439993/

Type 2 Diabetes Explained: What Insulin Resistance Means and What to Do Next

Posted on August 20, 2026July 25, 2026 by Stephen Brumwell

Type 2 Diabetes can sound like a simple blood sugar problem, but there is a bit more going on under the surface.

At its core, Type 2 Diabetes is usually driven by insulin resistance. This means the body is still making insulin, especially earlier on, but the cells are not responding to it as well as they should. Over time, the pancreas may struggle to keep up, blood glucose can stay higher than normal, and the risk of complications can increase.

That sounds heavy, and for some people it is. But it is also worth saying this clearly: Type 2 Diabetes is not a personal failure, and it is not only about willpower. Genetics, age, family history, ethnicity, body composition, sleep, stress, movement, medications, social factors and food environment can all play a role.

In this article, we’ll unpack more of what Type 2 Diabetes is, the difference between Type 1 and Type 2, and what you can do to reverse (or avoid) getting it.

What Is Type 2 Diabetes?

Type 2 Diabetes is a chronic metabolic condition where blood glucose remains higher than it should be. Diabetes Australia describes it as a condition where the body becomes resistant to insulin’s usual effects and gradually loses the capacity to produce enough insulin from the pancreas (Diabetes Australia, n.d.).

When we consume carbohydrates, our body breaks these molecules down into it’s simplest, manageable form known as glucose. This can be also understood as sugar.

Our pancreas then releases insulin, a hormone that knocks on the door of our cells and signals them to absorb this glucose for energy use or storage (found in our muscle or liver).

If we continue to consume carbohydates, and our cells are at full capacity, our cells practically ignore the door knock of insulin. This leads to the transportation of glucose to our liver, where it is converted into fatty acids and stored in our fat. Fortunately, insulin has an almost unlimited storage capacity for this!

As you can imagine over time after excessive stuffing of carbohydrates, our cells begin to ignore insulin further and our fat stores increase. This means, we also have elevated blood sugar for longer, and this is what leads to insulin resistance (or Type 2 Diabetes).

Type 1 and Type 2 Diabetes Are Different

Type 1 and Type 2 Diabetes are often spoken about together, but they are not the same condition.

Type 1 Diabetes is an autoimmune condition where the immune system attacks insulin-producing cells in the pancreas. People with type 1 diabetes need insulin.

Type 2 Diabetes usually develops through a combination of insulin resistance and reduced insulin production over time. Some people with type 2 diabetes may eventually need insulin, but many begin with lifestyle changes, oral medication, injectable medications or a combination of supports depending on their situation.

This matters because, if you do have Type 2 Diabetes, or insulin resistance, it is reversible. Through some simple dietary and lifestyle changes, you can get back on track!

Common Symptoms of Type 2 Diabetes

One frustrating thing about type 2 diabetes is that it can develop quietly, I often see people with some “common” symptoms that are actually Type 2 Diabetes red flags!

Some of these symptoms include increased thirst or urinary frequency, unexplained weight changes or even feeling unusually tired or flat.

We can also experience blurred vision, frequency infections, and even slow-healing of cuts or wounds.

The RACGP lists symptoms such as lethargy, frequent urination, increased thirst, infections, blurred vision, altered sensation, poor wound healing and weight loss as clinical symptoms that may suggest diabetes (RACGP, 2024).

Of course, many of these symptoms are common (such as lethargy) and can overlap as symptoms of iron deficiency. Regardless, if you are experiencing any of these symptoms, please consult with your GP and/or book a discovery call and I can see how I can help.

These symptoms can overlap with many other health issues, so they are not enough to diagnose diabetes on their own. But they are enough to justify a proper conversation with your GP.

Risk Factors of Type 2 Diabetes

The Australian Institute of Health and Welfare groups risk factors into behavioural, biomedical and fixed or non-modifiable factors. Behavioural risk factors may include dietary patterns, physical inactivity and smoking.

Biomedical risk factors may include impaired fasting glucose, impaired glucose tolerance, high blood pressure, dyslipidaemia, overweight, obesity and increased waist circumference. Non-modifiable factors include ageing, sex recorded at birth, family history and ethnic background (AIHW, 2026).

To simplify it, risk of Type 2 Diabetes is influenced primarily by:

family history of type 2 diabetes
increasing age
a history of gestational diabetes
polycystic ovary syndrome or signs of insulin resistance
higher waist circumference or body weight
high blood pressure
abnormal cholesterol or triglycerides
low physical activity
smoking
certain medications
some ethnic backgrounds
previous cardiovascular disease
disrupted sleep, chronic stress and broader lifestyle pressures

This does not mean everyone with these risk factors will develop Type 2 Diabetes. Your chances though, can substantially increase if you tick most of these boxes.

Diagnosing Type 2 Diabetes

On top of symptoms, Type 2 Diabetes is further diagnosed through blood tests and often a skin prick.

The tests you’ll commonly see, and the optimal ranges for are below:

Fasting blood glucose: a blood glucose test done while fasted to gather how well your body is clearing glucose. An optimal range is 4.44 – 5.55 mmol/L.
HbA1c: a marker that reflects average blood glucose over roughly the previous two to three months. An optimal range is 0.041 – 0.057 (4.1% to 5.7%)
Oral glucose tolerance test: a test that measures the response to a glucose drink over time, often used when results need more clarification.

Of course, there are more tests that may be done, including the measurement of inflammatory markers, lipid profile or liver function tests.

The most important point is, if you are worried, get tested. You may even wish to go out and buy a Continuous Blood Glucose Monitor, these devices can help you monitor your blood sugar in real time and only cost about $15 to trial.

The important point is simple: if you are worried, get tested. You do not need to wait until symptoms are obvious.

Why Insulin Resistance Matters

Let’s unpack a little more of why Insulin Resistance is a part of the bigger picture, because Insulin Resistance is often diagnosed before Type 2 Diabetes is.

When cells become less responsive to insulin, the body may need to produce more insulin to manage the same amount of glucose. This can happen in muscle, liver and fat tissue. Over time, insulin resistance is often linked with a broader metabolic picture that may include higher blood glucose, blood pressure changes, altered cholesterol, inflammation and increased cardiovascular risk.

This is often why other blood markers are tested (like lipid profile and inflammation), because Type 2 Diabetes care much often becomes less about glucose. The worse it gets, the management of cardiovascular function, kidney function, liver, and long-term health becomes more crucial.

This is not what we want to progress to, and because it is a reversible condition, it’s something I can help with.

Even starting with d daily walk after meals, improving protein intake, reducing ultra-processed foods, building muscle through resistance training and getting better sleep. These sound just like flashy “wellness tips” but they are actually ways to help your body utilise glucose more effectively.

For related nutrition context, you may also find these useful:

Food and Type 2 Diabetes

People often hear “blood sugar” and immediately think they need to cut out every carbohydrate under the sun.

This is a little too reductionist, and provides no real sustainable steps forward.

Carbohydrates do influence blood glucose, but the full meal matters. Fibre, protein, fat, food processing, portion size, timing, sleep, stress, movement and medication can all influence the response.

A practical food pattern for blood glucose support often focuses on:

enough protein at meals.
Consume fibre rich nutrient dense food over processed food. This means plenty of legumes, vegetables, oats, and intact grains (where tolerated).
Always consume plenty of colourful vegetables daily.
Do not overconsume fruit (yes, you can consume too much if you’re at risk of diabetes).
healthy fats from foods such as olive oil, avocado, nuts, seeds and oily fish
fewer sugary drinks and highly processed snack foods
Not skipping meals, have breakfast, and ensure your meals are well timed through-out the day.
Limit alcohol intake.

For some people, a lower-carbohydrate approach may be useful. For others, a Mediterranean-style pattern, higher-protein pattern, calorie-controlled approach or culturally tailored eating plan may be more realistic.

You find the diet plan, pattern or style that suits you, not what the internet tells you to do.

From a clinic standpoint, matching is highly individualised. This means, all treatment plans prescribed where clinically appropriate, sustainable and matched to you.

Movement Is Helpful

Your muscle is one giant glucose-consuming machine, so the more you use it, the more you help it utilise glucose.

When you move, especially when you use your muscles regularly, glucose has somewhere productive to go. This is one reason walking, strength training and breaking up long periods of sitting can be useful for blood glucose support.

RACGP guidance for adults with Type 2 Diabetes includes aiming for 150 minutes of aerobic activity each week, plus two to three resistance exercise sessions, where appropriate and safe for the individual (RACGP, 2024).

I honestly think this recommendation, while achievable, is not realistic for most people starting out and looking to reverse their condition.

My recommendations for most clients and starting points include:

10-15 minute walk after one meal each day; lunch is usually a good one here.
Two simple 20-30 minute training sessions a week (this could even just be bodyweight at home).
Moving or standing up every hour on the hour, especially if you sit at work.
Gradually increasing your steps (if you track it) over the day (incremental is key).

It’s best to note, if you have diabetes complications, cardiovascular disease, dizziness, neuropathy, foot problems or have been inactive for a long time, get professional guidance first.

This means seeing your GP, and finding a professional in physical movement (such as a personal trainer or exercise physiologist).

What is Type 2 Diabetes “Remission”

This generally means blood glucose markers have returned below the diabetes range for a sustained period without glucose-lowering medication, though definitions can vary.

Remission is always possible for people with Type 2 Diabetes, particularly when some foundational diet and movement strategies are implemented and sustained over a period of time.

Ongoing monitoring does still matter though to ensure full remission, and this will depend on the length of time, age and other various factors present in the individual.

Medication Is Not a Failure

As a natural health specialist, it can be shocking for me to say this but, there is always a time and place for medication. If you are having astronomically high blood glucose readings, your health is at risk and you need medication in the short-term to save your life.

The Australian Diabetes Society’s 2026 glycaemic management algorithm notes that treatment for Type 2 Diabetes should be individualised, including appropriate blood glucose and HbA1c targets that consider the person’s situation and preferences (Australian Diabetes Society, 2026).

What this essentially means is, some people really do need medication early, and some need tapered support over time, it’s all individualised.

Most clients who come to me are already on medication (and that is completely okay). I work with your GP, your medication, and we put together a broader plan to work on your food, movement, and any other targeted areas of support.

When to Get Checked

Speak with your GP or healthcare provider if you have symptoms, a family history of diabetes, a history of gestational diabetes, high blood pressure, abnormal cholesterol, PCOS, unexplained fatigue, frequent infections, increased thirst or urination, or concerns about your blood glucose.

You should seek medical advice promptly if symptoms are significant, worsening or accompanied by unexplained weight loss, vomiting, confusion, severe dehydration, chest pain or shortness of breath.

If you already have Type 2 Diabetes, do not change prescribed medication, insulin, alcohol intake around medication, or carbohydrate intake dramatically without clinical guidance.

FAQ

What is type 2 diabetes in simple terms?

Type 2 Diabetes is a condition where blood glucose stays too high because the body does not respond to insulin properly and may eventually struggle to make enough insulin. This is often linked with insulin resistance.

What are the first signs of Type 2 Diabetes?

Possible signs include tiredness, increased thirst, passing urine more often, blurred vision, slow wound healing, frequent infections and tingling or numbness in the hands or feet. Some people have no obvious symptoms and are diagnosed through blood tests.

Can Type 2 Diabetes be prevented?

Some cases may be delayed or prevented, especially when modifiable risk factors are addressed early. Helpful areas can include nutrition, physical activity, weight management, smoking cessation, sleep and regular screening for people at higher risk.

Can Type 2 Diabetes go into remission?

Some people can achieve remission, particularly with early and structured changes that improve blood glucose and reduce metabolic strain. Remission is not the same as a permanent cure, and ongoing monitoring is still important.

Do I need to cut out all carbohydrates if I have Type 2 Diabetes?

Not necessarily. Carbohydrate quality, portion size, fibre, protein, meal timing, activity and medication all matter. Some people do well with lower-carbohydrate approaches, while others need a different plan. It is best to personalise this with a qualified healthcare professional.

Is Type 2 Diabetes only caused by being overweight?

No. Body weight can be one risk factor, but type 2 diabetes is influenced by genetics, age, ethnicity, family history, body fat distribution, physical activity, blood pressure, cholesterol, gestational diabetes history, medications and other factors.

When should I get tested for Type 2 Diabetes?

If you have symptoms or risk factors, speak with your GP. In Australia, routine risk assessment is recommended from age 40 for people without specific risk factors, and earlier or more regular testing may be recommended for higher-risk groups.

References

Australian Diabetes Society. (2026). Australian Type 2 Diabetes Glycaemic Management Algorithm (May 2026). https://www.diabetessociety.com.au/guideline/australian-t2d-glycaemic-management-algorithm-june-2024/

Australian Institute of Health and Welfare. (2026). Diabetes: Australian facts – Risk factors for diabetes. https://www.aihw.gov.au/reports/diabetes/diabetes/contents/diabetes-risk-factors

Diabetes Australia. (n.d.). Type 2 diabetes. https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/

Diabetes UK. (n.d.). Type 2 diabetes. https://www.diabetes.org.uk/about-diabetes/type-2-diabetes

Royal Australian College of General Practitioners. (2024). Defining and diagnosing type 2 diabetes. https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/defining-and-diagnosing-type-2-diabetes

Royal Australian College of General Practitioners. (2024). Type 2 diabetes: Goals for optimum management. https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/type-2-diabetes-goals-for-optimum-management

Royal Australian College of General Practitioners. (2024). Lifestyle interventions for the management of type 2 diabetes. https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/lifestyle-interventions-for-the-management-of-type

Protein Sources Guide: How to Get Enough Protein From Real Food

Posted on August 11, 2026August 15, 2026 by Stephen Brumwell

Protein is one of those nutrition topics that can become confusing very quickly.

One person tells you to eat more meat. Another says plant protein is better. Someone online is weighing every gram of chicken breast. Someone else is adding protein powder to everything and making it sound like a moral obligation.

The simpler truth is this: most people do not need to make protein complicated. They need to understand where protein comes from, how much common foods actually provide, how to spread protein across the day, and which options make sense for their body, appetite, training, budget and preferences.

In this article, I look to provide a practical protein sources guide you can use when you are building meals, improving recovery, supporting muscle maintenance, or simply trying to feel more confident with food.

Why Protein Matters

Protein is made from amino acids, which the body uses to build, repair and maintain tissues. It is involved in muscle, immune function, enzymes, hormones and many other everyday processes.

The current adult Recommended Dietary Allowance is commonly set at 0.8 grams of protein per kilogram of body weight per day. That is designed to cover basic needs for most healthy adults, not necessarily to optimise every goal, training phase or life stage (Institute of Medicine, 2005; Traylor et al., 2018).

That does not mean more is always better. It means protein should have a clear place in the diet.

For many people, the first useful step is not chasing a high-protein diet. It is simply asking:

Am I including a meaningful protein source at breakfast, lunch and dinner?
Do my snacks help, or are they mostly quick energy?
Am I relying on one type of protein all the time?
Do I need more support because of training, age, appetite, recovery, pregnancy, breastfeeding or a plant-based diet?

Those questions are more useful than comparing your plate to someone else’s diet online.

If you want the broader context around daily protein targets, training and recovery, read the related guide: Protein Intake for Exercise.

How Much Protein Do You Need?

Protein needs are usually estimated by body weight, but the right amount depends on the person!

As a simple starting point:

Basic adult reference range: around 0.8 g/kg/day.
Active adults or people trying to build or maintain muscle: often around 1.2-1.6 g/kg/day, depending on training, age and goals.
Resistance training: research suggests benefits for lean mass tend to rise up to around 1.6 g/kg/day, with less clear additional benefit beyond that for many people (Morton et al., 2018).
Older adults: some research supports higher protein intakes than the basic RDA, particularly when the goal is maintaining muscle and function (Nunes et al., 2022).

Examine’s protein intake guide also frames protein needs as goal-dependent, with higher targets generally used for people who are active, dieting, building muscle or trying to preserve lean mass (Examine, n.d.-a).

It’s always about the context here, for example:

A 22-year-old training hard in the gym, a 74-year-old trying to maintain strength, a pregnant person, a vegan athlete and someone recovering from illness may all need different protein strategies. The food choices may also look completely different.

It’s best to note, If you have kidney disease, complex health issues, a history of disordered eating, or you are unsure what is appropriate for you, get individual advice before deliberately increasing protein intake.

A Practical Protein Guide (Per 100g)

Protein numbers vary by brand, cooking method, fat content and water content. A raw steak, cooked steak, drained tin of tuna, thick Greek yoghurt and firm tofu can all change slightly depending on the exact product.

Use the numbers below as practical approximations; please use them as a guide!

Animal-Based Protein Sources

Food	Approx. protein per 100g	Practical note
Chicken breast, cooked	30-31g	Very lean and protein-dense.
Turkey breast, cooked	29g	Similar to chicken; useful for wraps and meal prep.
Lean beef, cooked	25-27g	Also provides iron, zinc and B12.
Pork tenderloin, cooked	26g	Leaner than many processed pork options.
Tuna, canned and drained	24-29g	Convenient, but vary seafood choices.
Salmon, cooked	22-25g	Provides protein plus omega-3 fats.
Prawns/shrimp, cooked	24g	High protein for relatively low energy.
Eggs, whole	12-13g	One large egg is usually around 6g protein.
Greek yoghurt, plain	9-10g	Brand varies; high-protein varieties may be higher.
Cottage cheese	11-12g	Useful breakfast, snack or savoury add-on.
Milk	3-4g per 100ml	Easier to think of as 8-10g per large glass.
Cheddar cheese	24-25g	Protein-rich, but energy-dense.

Animal-based proteins are often called complete proteins because they contain all nine essential amino acids in useful amounts. These include meat, poultry, fish, eggs and dairy foods.

But protein quality is not the only thing that matters.

Processed meats such as salami, bacon, ham and some sausages can be high in salt and saturated fat. A better everyday approach is to choose mostly simple, recognisable protein sources and vary them across the week.

If you are thinking about mineral support as well as protein, the related guides on iron, zinc and magnesium may also be useful.

Plant-Based Protein Sources

Food	Approx. protein per 100g	Practical note
Tempeh	18-20g	Dense, filling and useful in stir-fries or bowls.
Firm tofu	12-17g	Brand and firmness make a big difference.
Edamame	11g	Easy snack or bowl add-on.
Lentils, cooked	9g	Also provides fibre and slow-digesting carbohydrate.
Chickpeas, cooked	8-9g	Useful in salads, curries, hummus and roasting.
Black/kidney beans, cooked	8-9g	Practical and affordable.
Soy milk	3-4g per 100ml	Choose higher-protein versions when useful.
Quinoa, cooked	4g	More of a protein-supporting grain than a main source.
Oats, dry	13g	Per 100g dry; a normal serve is usually smaller.
Hemp seeds	30-32g	Best used as an add-on, not the whole meal.
Pumpkin seeds	29-30g	Protein-rich but energy-dense.
Peanuts	25-26g	Useful, but easy to over-serve.
Almonds	20-21g	Nutritious add-on, not usually a main protein serve.

Plant-based proteins can absolutely contribute to a high-quality diet. The key is variety and planning.

Soy foods such as tofu, tempeh, edamame and soy milk are especially useful because soy protein has a strong amino acid profile compared with many other plant proteins. Other plant foods can still contribute meaningfully, especially when they are eaten across the day in varied meals.

That does not mean you need to perfectly combine plant proteins at every meal. For most people, eating a variety of plant foods across the day is the more realistic goal.

Protein Quality: Complete, Incomplete and Practical

Protein quality depends on more than the number on the nutrition panel. It also depends on digestibility and amino acid profile.

A dietary protein is usually considered complete when it provides enough of each essential amino acid the body cannot make on its own. Examine notes that protein quality is commonly assessed by looking at essential amino acid content and digestibility, not simply total grams of protein (Examine, n.d.-b).

In plain English, this means two foods can both contain protein but behave a little differently in the body.

Animal proteins tend to be more concentrated and generally contain all essential amino acids. Some plant proteins are complete, especially soy-based foods, while others may be lower in one or more essential amino acids. Examine also notes that animal proteins are generally higher quality by amino acid profile and digestibility, while plant proteins can still be used well with enough total intake and variety (Examine, n.d.-c).

That does not make plant protein bad. It just means variety becomes more important.

For everyday eating, the practical takeaway is simple:

choose a range of protein sources
include protein at most meals
do not rely on only one food
use plant-based combinations when eating mostly or fully plant-based
adjust serve sizes based on your needs

Spreading Protein Across The Day

Many people eat very little protein at breakfast, a moderate amount at lunch and a large serve at dinner.

That pattern is common, I see it all the time, and it’s really not ideal, especially when you are not hitting the daily protein target.

For active people, spreading protein across the day may better support recovery and muscle protein synthesis. One review suggested a practical target of around 0.4 g/kg per meal across at least four meals when the goal is maximising muscle-building signals across the day (Schoenfeld & Aragon, 2018).

For a 75kg person, that would be roughly 30g protein per meal. For many everyday readers, a simple target of 25-40g protein at main meals is a practical place to start, depending on body size and goals.

Just remember, you don’t need to be an athlete to consider your protein targets; it’s important for everyone, especially as you age.

Some simple ways to incorporate into your day include

If breakfast is just toast and coffee, you might add eggs, Greek yoghurt, cottage cheese, tofu scramble or a smoothie made with milk or protein powder.
If lunch is mostly salad, add chicken, tuna, tempeh, lentils, chickpeas or boiled eggs.
If snacks are mostly sweet, try yoghurt, edamame, roasted chickpeas or hummus on wholegrain crackers.

Small changes can make protein intake feel much easier.

Do You Need Protein Powder?

Protein powder can be useful, but it is not essential for everyone; it scares people off sometimes.

It can help when appetite is low, time is short, training demands are high, or someone struggles to meet protein needs through food alone. Whey protein, casein, soy protein and other plant-based powders can all have a place depending on the person.

As a rough guide, many protein powders provide 20-30g protein per serve, depending on scoop size and product concentration.

It should never replace a meal, though, because whole foods do provide more than just protein.

They can also provide iron, zinc, calcium, omega-3 fats, fibre, B vitamins, magnesium and other nutrients depending on the food. A scoop of protein powder may help fill a gap, but it does not automatically make the rest of the diet balanced.

If you want a deeper look at this, read the related guide: Whey Protein Explained.

Easy Protein Meal Ideas

Here are a few simple ways to build protein into normal meals.

Breakfast Protein Ideas

Greek yoghurt with oats, berries and pumpkin seeds
eggs on wholegrain toast with spinach or mushrooms
tofu scramble with sourdough and avocado
smoothie with milk, banana, yoghurt or protein powder
cottage cheese with fruit and nuts

Lunch Protein Ideas

chicken salad wrap
tuna rice bowl
lentil soup with wholegrain bread
tofu noodle bowl
chickpea and quinoa salad
leftover dinner with extra beans or yoghurt on the side

Dinner Protein Ideas

salmon with potatoes and vegetables
lean beef and bean chilli
tempeh stir-fry with rice
chicken tray bake
lentil bolognese
tofu curry with vegetables

Snack Protein IDeas

boiled eggs
cottage cheese
Greek yoghurt
roasted chickpeas
edamame
milk-based smoothie
hummus with wholegrain crackers
nuts and seeds added to fruit or yoghurt

A Simple Protein Sources Cheat Sheet

To make this easier, I have created a one-page Protein Sources Cheat Sheet that can be used as a quick reference.

It includes:

common animal and plant protein sources
approximate protein per 100g
easy breakfast, lunch, dinner and snack ideas
plant-based pairing examples
a note on when protein needs should be individualised

If you need further support, please reach out and book a consultation, or even a discovery call, and let me help you make it easier.

Common Mistakes When Trying To Eat More Protein

Only Thinking About Dinner

Dinner might be the easiest meal to make protein-rich, but breakfast and lunch usually set the tone for the day. If protein is low early, you may end up trying to catch up later.

Treating Nuts As A Main Protein Source

Nuts and seeds are nutritious, but they are usually better used as an add-on rather than the main protein source in a meal. They provide healthy fats and minerals, but the protein per serve is usually modest compared with foods like eggs, yoghurt, tofu, fish, chicken or legumes.

Forgetting Fibre

A high-protein diet with very little fibre can leave meals feeling repetitive and less supportive for digestive health. Legumes, wholegrains, vegetables, nuts and seeds can help make protein-rich eating more balanced.

If digestion is part of the bigger picture, the related recovery article Digestive Health and Addiction

Relying Too Heavily On Supplements

Protein powder is convenient, but it should support the diet, not become the diet. If most protein is coming from shakes and bars, it may be worth rebuilding the basics with real meals first.

Copying Someone Else’s Target

Protein needs depend on body size, training, age, health, appetite and goals. A number that suits one person may be excessive or inadequate for someone else.

The Takeaway

Let’s not complicate protein intake. In this day and age, the noise of the world does make it harder to navigate protein.

Start by including a clear protein source at most meals. Choose a mix of animal-based or plant-based foods depending on your preferences. Use the per-100g numbers as a practical guide, but remember that actual intake depends on portion size. Spread protein across the day where possible. Use protein powder when it genuinely helps, but keep whole foods at the centre.

Most importantly, match the strategy to the person. (to you!)

If you are training hard, recovering from illness, getting older, eating fully plant-based, managing appetite issues or dealing with a health condition, your protein needs may deserve a more individualised plan.

Stephen Brumwell works across nutrition, naturopathy and wellness education, helping people make food and health decisions feel clearer, more practical and easier to apply in real life.

FAQ

What are the best sources of protein?

The best protein sources depend on your needs and preferences. Useful options include eggs, fish, poultry, lean meat, dairy foods, tofu, tempeh, legumes, beans, lentils, nuts, seeds and protein powder when convenient.

What foods have the most protein per 100g?

Cooked chicken breast, turkey breast, lean meat, tuna, prawns, tempeh, firm tofu, Greek yoghurt, cottage cheese, hemp seeds and pumpkin seeds are all useful protein sources. The best choice depends on whether you are looking for lean protein, plant-based options, convenience, cost or overall nutrition.

Can you get enough protein from plant foods?

Yes, many people can meet their protein needs with plant foods, but it usually requires variety and planning. Soy foods, legumes, wholegrains, nuts and seeds can all contribute.

Do I need protein at every meal?

You do not need to be rigid, but including protein at most meals can make it easier to meet your needs across the day. It may be especially useful for active people, older adults and people trying to maintain muscle.

Is protein powder necessary?

No. Protein powder is convenient, but not essential. It can be useful when food intake is low, training demands are high, or meeting protein needs through meals is difficult.

Are nuts a good protein source?

Nuts contain protein, but they are usually better treated as a nutritious add-on rather than a main protein serve. They also provide healthy fats, fibre and minerals.

References

Examine. (n.d.-a). Optimal protein intake guide and calculator. https://examine.com/guides/protein-intake/

Examine. (n.d.-b). How can you assess protein quality? https://examine.com/faq/how-can-you-assess-protein-quality/

Examine. (n.d.-c). Does protein source matter? https://examine.com/faq/does-protein-source-matter/

Institute of Medicine. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK234922/

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Modad, S. N., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810. https://pubmed.ncbi.nlm.nih.gov/35187864/

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://pubmed.ncbi.nlm.nih.gov/29497353/

Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: Are we ready to recommend more than the recommended daily allowance? Advances in Nutrition, 9(3), 171-182. https://pmc.ncbi.nlm.nih.gov/articles/PMC5952928/

U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central. https://fdc.nal.usda.gov/

Sleep Hygiene: Practical Habits for Better Sleep, Energy and Nervous System Recovery

Posted on June 4, 2026June 4, 2026 by Stephen Brumwell

What is “Sleep Hygiene”?

Sleep hygiene is the collection of habits, routines and environmental cues that help your body prepare for quality sleep.

It’s the habits, routines, supplements, or things we put into place before we go to bed to support our daily rhythm (and in return, energy, hunger, and more!).

For many people, poor sleep is not just about feeling tired. It can affect mood, cravings, stress tolerance, concentration, blood sugar regulation, recovery, and how resilient your nervous system feels the next day.

The good news? You can work on it and improve. Small, consistent changes can make a meaningful difference over time.

Sleep Is a Nervous System Issue

Sleep is not only about being tired enough to fall asleep.

Your body also needs to feel safe enough to switch off.

You wouldn’t be trying to sleep in the jungle while a tiger is standing there staring you down, would you? This is what your nervous system is doing.

If a lot is going on, running on chronic stress, overstimulation, that “wired but tired” state, and you don’t support your environment, how do you expect to sleep well?

This is why sleep hygiene matters. It gives your body repeated signals that the day is winding down and that it is safe to rest.

Start With Your Wake Time

One of the most useful places to start is your wake time.

A consistent wake time helps anchor your body clock, your circadian rhythm, we like to call it. Even if your bedtime varies slightly, waking at a similar time each day gives your body a stronger rhythm to work with. (Sleep Health Foundation, 2024); (National Heart, Lung, and Blood Institute, 2022).

Let’s call this your body clock baseline. Let’s get this right first.

This does not mean you need to be perfect every day. But if your weekday and weekend wake times are completely different, your body can feel like it is constantly adjusting to a new time zone.

A good first step is to choose a realistic wake time and keep it within a steady window most days.

Get Morning Light Early

Morning light is one of the strongest signals for your circadian rhythm. (National Heart, Lung, and Blood Institute, 2022); (Bryan, 2025).

Getting outside early in the day helps tell your body, “This is daytime.” That signal can support better alertness during the day and better sleepiness later at night.

Daily exposure is good too, and the more moments of sun exposure, the more serotonin you help your body create. You may know this as something associated with mood, but did you know you also need sufficient amounts of it to support sleep?

Serotonin is involved in melatonin production, and melatonin is one of the key signals that help the body prepare for sleep. (National Heart, Lung, and Blood Institute, 2022).

Cloudy days still count. A short walk, breakfast outside, or even sitting near natural light can all be useful starting points.

Use Caffeine Strategically

Caffeine can be a helpful part of the morning, but it can become a problem when it stretches too far into the day.

Some people say, “I can have coffee at 4 pm and still fall asleep.” That might be true, but falling asleep is not the only measure of good sleep. Caffeine may still affect sleep depth, restfulness, or night waking.

The key is getting good amounts of deep sleep; it’s quality over quantity. Well, there’s still some quantity, but you get what I mean.

If you think caffeine is affecting your sleep, try cutting back on 1 cup of coffee or setting a caffeine cutoff around lunchtime/early afternoon. (Sleep Health Foundation, 2024); (Sleep Health Foundation, 2025).

Also, remember that caffeine is not just in coffee. It can be found in black tea, green tea, energy drinks, pre-workout, cola, some soft drinks, chocolate, and certain medications.

Alcohol and Sleep Quality

Alcohol can make you feel sleepy at first, but it often reduces sleep quality later in the night. There’s that quality indicator again! (Sleep Health Foundation, 2024); (Sleep Health Foundation, 2025).

This is why some people fall asleep quickly after drinking, then wake around 2–4 am feeling restless, hot, anxious, thirsty, or wide awake.

Your liver also needs to process the alcohol you consume. So instead of resting and recovering, it’s detoxifying. 2-4 am is a common time for your liver to be at its most active, according to Traditional Chinese Medicine (TCM).

Some tactical hacks for this? Reduce alcohol close to bedtime, or cut back one drink and see how you feel.

Screens, Light and Evening Stimulation

Evening is when your body should start receiving “night-time” signals.

This one is a big deal, and I am writing a book that has a chapter all about this, talk about a deep dive.

Blue lights, phone scrolling, emails, work admin, social media, intense conversations, and stressful content can all keep the brain switched on. Evening light exposure can also affect melatonin and circadian timing. (Sleep Health Foundation, 2024); (Suni, 2023).

Remember the tiger scenario before? In this case, the tiger is your social media or work emails. Limit these to at least 60 minutes before bed.

A few small hacks for reducing screen and evening exposure include:

Use dimming or warm lights in the evening
Use night mode on devices, or for desktop, use apps like F.lux
Set a cut-off for checking work emails

I would recommend just selecting one of these first and seeing how you go.

Create a Sleep-Friendly Bedroom

Your bedroom should make sleep easier and signal to your body that this is a safe place for rest.

To simply it, you can simply remember Cool, Dark, Quiet. While there are some more variables, these generally swing in favour of good sleep. (Sleep Health Foundation, 2024).

Cool – This means breathable bed sheets and temperature-controlled options during hotter seasons.
Dark – Coming back to the last point. We want it as dark as possible.
Quiet – Some external factors are unavoidable; if this is the case, invest in some over-ear noise-cancelling headphones.

Something to also note is that if your bedroom has work paper, clutter, or a television, this will make it harder for your brain to associate your bedroom with rest.

Although it’s not easy for everyone, try ensuring that each room as it’s own purpose. Your bedroom is sleep, your dining room is for eating, and your office to work. I would recommend reading Atomic Habits, where James Clear talks about this concept of “each room, one purpose”, thanks James.

Build a Simple Wind-Down Routine

A wind-down routine does not need to be fancy. It could simply be cherry picking a few things I’ve mentioned, or even just one, and going from there.

A good rule of thumb is aiming for 30-60 minutes before bed to engage in some sort of sleep routine. The core theme will be around gently reducing stimulation.

Some good examples I tell clients, which are generally quite tactical, include:

Reading – Read 10-15 minutes of a non-fiction book. The key takeaway here is non-fiction. Fiction will provide stimulation so please avoid.
Light stretching – No, everyone’s piece of cake, but maybe you are neglecting some of that stretching you’ve been told to do? This is a perfect time.
Calm music – Non-stimulating music, there is loads of calming music on Spotify, or you may even want to look into the concept of Binaural Beats, more on this in a later blog.
Journaling – Do 5-10 minutes of journaling. This is a great way to reduce the brain “noise” and stop the racing mind (Passionflower is also good for this too!).
A Warm Tea – Prepare nice, warm, caffeine-free tea, which is a perfect, low-friction option. A lavender, chamomile or lemon balm tea is great for calming the nervous system and preparing it for rest.

These are a couple of great options, pick and choose one or two of these and go from there.

What To Do If You Wake During the Night

Waking during the night can be frustrating, especially when your mind starts calculating how many hours are left before the alarm.

Generally, avoid watching your clock (which can mean looking at your phone). This can increase stress and make it harder to settle.

I do often like to prescribe things like Passionflower for this, but obviously, there can be a multitude of factors that cause you to wake. This is generally best discussed in a consultation to determine the cause.

One thing that can actually help is getting up and doing something quiet and boring in dim light until sleep returns. This can be reading, some deep breathing, or meditation. Avoid stimulation where possible. (Sleep Health Foundation, 2024); (Stanford Sleep Health and Insomnia Program, n.d.).

When To Get Extra Support

Sleep hygiene can be a great starting point, but it is not always the full answer.

If you are dealing with ongoing insomnia, loud snoring, gasping during sleep, restless legs, pain, night sweats, panic-like waking, frequent urination, or severe daytime fatigue, it is worth speaking with a qualified health professional.

Sometimes sleep problems are connected to stress, hormones, blood sugar regulation, nutrient status, alcohol use, medications, sleep apnoea, or other underlying factors.

This is where I can help. If you want to know more, please hit the contact button at the top, and I can share more.

The Takeaway

Better sleep usually comes from consistent cues and prompts that signal your body that the environment is safe, and there’s no tiger coming to eat you.

Your body responds to rhythm: waking at a similar time, getting morning light, using caffeine wisely, lowering evening stimulation, and creating a bedroom that actually supports rest.

Start with one or two changes. Keep them simple. Repeat them often. Simplicity is key.

FAQ

What is sleep hygiene?

Sleep hygiene refers to the daily habits, routines and sleep environment that support better sleep. This includes your wake time, light exposure, caffeine timing, evening routine, bedroom setup and what you do if you wake during the night.

How long does sleep hygiene take to work?

Some people notice changes within a few nights, while others need a few weeks of consistency. Sleep responds best to repeated cues, so the goal is to build habits you can maintain most days.

What time should I stop drinking caffeine?

If sleep is a problem, a good starting point is to stop caffeine around lunchtime or early afternoon. Some people are more sensitive and may need an earlier cut-off.

Does alcohol affect sleep even if it helps me fall asleep?

Yes. Alcohol may make you feel sleepy initially, but it can reduce sleep quality and increase waking later in the night. This is particularly because your liver is also working to detoxify and process the alcohol, and less on recovering from the day just gone.

Should I avoid screens before bed?

You do not need to be perfect, but reducing screens in the final 30–60 minutes before bed can help lower light exposure and mental stimulation. If you do use devices, dim the screen and avoid stressful or stimulating content.

What should I do if I wake up at 3 am?

Try not to check the time or pick up your phone. Keep lights low and give your body a chance to settle. If you remain wide awake, get up and do something quiet and boring in dim light until you feel sleepy again.

Can morning sunlight help me sleep better at night?

Yes. Morning light helps support your circadian rhythm, which can make it easier for your body to feel alert during the day and sleepy at night.

When should I get professional help for sleep problems?

Seek support if poor sleep is ongoing, affecting your mood or energy, or if you experience loud snoring, gasping, restless legs, severe insomnia, persistent fatigue, or frequent waking that does not improve with basic sleep hygiene.

References

Bryan, L. (2025, July 23). Circadian rhythm. Sleep Foundation. https://www.sleepfoundation.org/circadian-rhythm

National Heart, Lung, and Blood Institute. (2022, March 24). Sleep deprivation and deficiency: What makes you sleep? National Institutes of Health. https://www.nhlbi.nih.gov/health/sleep-deprivation/body-clock

Sleep Health Foundation. (2024, January 12). Sleep hygiene: Good sleep habits. https://www.sleephealthfoundation.org.au/sleep-topics/sleep-hygiene-good-sleep-habits

Sleep Health Foundation. (2025, May 12). Caffeine, food, alcohol, smoking and sleep. https://www.sleephealthfoundation.org.au/sleep-topics/caffeine-food-alcohol-smoking-and-sleep

Stanford Sleep Health and Insomnia Program. (n.d.). Stimulus control procedures. Stanford Medicine. https://med.stanford.edu/content/dam/sm/insomnia/documents/cbtigroup/Stimulus-Control-Procedures.pdf

Suni, E. (2023, November 8). Light and sleep. Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

5 Simple Foundational Health Habits That Support Recovery, Resilience (and Sobriety)

Posted on May 30, 2026May 30, 2026 by Stephen Brumwell

Do you find quitting alcohol or drugs is the easy part, but maintaining long-term recovery somewhat more difficult? Are you maintaining some foundational health habits?

To be honest, staying sober is often far more challenging than making the initial decision to quit. That’s especially true when we neglect some of the foundational habits that support our physical, mental, and emotional well-being.

Too often, I see people focus entirely on removing the substance while overlooking the everyday habits that help create a healthier, more balanced life.

The good news is that these habits are usually simple. Once they become part of your routine, they require very little effort to maintain and can significantly improve your quality of life, recovery journey, and long-term sobriety.

Let’s dive in.

1. Stay Connected

One of the first habits you should be doing to stay sober is to stay connected, which keeps us accountable.

Accountability is one of the most important aspects of creating a sober life that is both sustainable and long-term. I talk more about creating accountability and burning the bridges here.

Staying connected can be as simple as seeing friends or loved ones regularly, or perhaps joining a community, going to church, or simply being involved in a social group.

This habit shouldn’t be complex, and it also shouldn’t be something that you won’t enjoy; otherwise, it won’t be sustainable, and kind of a pointless endeavour.

The goal of this habit is to keep us connected to others, maintain accountability and, quite frankly, get us out of our heads that we tend to get stuck in from time to time.

We are also often the introverted type, so we have a tendency to like doing things alone, and that doesn’t always pose well for long-term sobriety

2. Move Your Body and Nourish It Well

One of the foundations of naturopathic health is supporting the body so it can function at its best.

When we’re recovering from addiction, our bodies have often spent years under significant stress. Supporting our physical and nutritional health helps create a stronger foundation for healing and long-term sobriety.

Physical Health

When it comes to physical activity, exercise is a great and proven way to improve your quality of life, including your mental health. In a 2020 systematic review in the American Journal of Health Promotion, exercise was actually concluded as an effective treatment option for individuals with an alcohol use disorder (Gür & Can Gür, 2020).

Studies have also shown that just simply engaging in brief moments of moderately intense exercise can provide short-term relief from cravings (Ussher et al., 2004). I can personally vouch for this, as this is something I would do quite often as a way to distract and/or trick my body.

Please note, though, that you can overdo exercise, so listen to your body and don’t swap one addiction for another (it’s a real thing!).

Nutritional Health

Nutrition is equally important. A well-balanced diet provides the nutrients needed to support energy production, brain function, nervous system health, and overall resilience.

Some particularly important nutrients during recovery include:

B Vitamins
Vitamin C
Zinc
Magnesium
Omega-3 fatty acids

For example, B vitamins are essential for energy production and neurotransmitter synthesis. Alcohol consumption can impair both the absorption and utilisation of B vitamins, making adequate intake especially important during recovery (Kennedy, 2016).

Zinc is another nutrient worth paying attention to. While most people associate zinc with immune health, it also plays a role in regulating neurotransmitters such as GABA and glutamate (Gower-Winter & Levenson, 2012).

These neurotransmitters are commonly disrupted during withdrawal and recovery, making proper nutrition a simple but powerful way to support long-term health and sobriety.

3. Prioritise Rest and Self-Care

One thing we forget when looking to get sober is the true importance of relaxation, rest, and simply being kind to ourselves.

Let’s face it, the world is damn busy, and often we are so laser-focused on filling our schedule to cope with our sobriety that we neglect some pretty basic habits that create balance in our life.

Habits such as good sleep, a lunch break, or just simply just taking out of the day for ourselves are things we should be doing on a regular, daily basis. Did you know chronic bouts of poor sleep alter our dopamine pathways? This leads to poor impulse control, poor motivation, and an increased risk of relapse (Volkow et al., 2012).

Poor sleep also impairs our cognitive judgment, including our working memory, decision-making, creative thinking, and even changes our reactivity to negative situations, leading us to be more irrational in our response (Killgore & Weber, 2013).

Besides sleep, getting into the habit of self-care throughout your busy life schedule is almost paramount towards creating long-lasting sobriety. The core of this habit is becoming a less stressed individual, and stress is something we want to manage in the early stages of getting sober.

Some simple ideas to practice and prioritise self-care include:

Mindfulness meditation
Journaling
Breathwork (Look up box breathing!)
Walking in nature
Taking your lunch break (even just 15-20 minutes).
Reducing unnecessary commitments (or saying no and reducing your load).
Prioritising 7–8 hours of sleep each night

Recovery isn’t just about avoiding substances. It’s also about creating a lifestyle that feels sustainable and enjoyable.

4. Develop Purpose and Direction

What is your vision? your end goal? where do you want to grow and what sort of mark do you want to leave on this world?

I believe one habit we all must have, getting sober or not, is to establish purpose, a true passion, or direction in our life.

This is not always an easy one, and of course, it may change over time, but just simply having an end goal is the key to shaping a bigger, and brighter future.

As a Clinical Nutritionist, I believe my current purpose is to empower, educate and guide people on living an addiction-free life, without limits.

Just simply creating a positive trajectory on your life prepares you for a greater story, and a more successful outlook on your journey staying sober in long-term sobriety.

What is your legacy? What kind of mark do you want to leave on the world once you’re gone?

5. Practice Gratitude and Kindness

The last and probably fairly important habit is cultivating positivity through the power of kindness and gratitude. It’s so easy to move from point A to B in our busy, stress-filled life, that we completely overlook the little things that we’re still truly blessed with.

Clean water, food abundance, and even just having breathe in our lungs.

Being grateful cultivates a mindset of positive thinking thought patterns, with sets us up for success in other areas of our life.

On top of gratitude, we also must remind ourselves daily to be kind, show support for others and practice the art of compassion. Compassion creates a level of connection and stronger bond towards people, and allows us to feel more accepted in perhaps the “brokenness” way we once perceived ourselves to be.

Practicing regular compassion can also help bring on new opportunities, and allow us to see our life’s direction more clearly.

Frequently Asked Questions

What are the most important habits for staying sober long-term?

Some of the most important habits for maintaining long-term sobriety include staying connected to supportive people, exercising regularly, eating a nutrient-dense diet, prioritising sleep, managing stress, and having a sense of purpose. While no single habit guarantees success, building a healthy lifestyle creates a strong foundation for recovery.

Why is staying sober harder than quitting?

For many people, quitting alcohol or drugs is just the beginning. Long-term sobriety often requires lifestyle changes, emotional growth, new coping strategies, and healthier daily habits. Recovery is about building a life you no longer feel the need to escape from, which takes time and consistency.

Can exercise help reduce cravings during recovery?

Yes. Research suggests that moderate exercise may help reduce cravings and improve mood in the short term. Physical activity also supports mental health, stress management, sleep quality, and overall wellbeing, making it a valuable tool during addiction recovery.

What nutrients are important during addiction recovery?

Nutrients commonly depleted by alcohol and drug use include B vitamins, magnesium, zinc, vitamin C, and omega-3 fatty acids. These nutrients play important roles in energy production, nervous system function, neurotransmitter balance, and overall health. A well-balanced diet is one of the simplest ways to support long-term recovery.

How can I prevent relapse and support long-term recovery?

Relapse prevention is rarely about one single strategy. It often comes down to consistently practising healthy habits such as maintaining social support, managing stress, getting enough sleep, exercising regularly, eating well, and staying focused on your long-term goals. The stronger your daily foundations, the more resilient you become when challenges arise.

The Takeaway

When we incorporate basic foundational habits into our life, such as looking after our physical health, eating well or learning to take time for ourselves, we greatly shift the odds in our favour towards staying sober.

Although these five habits could seem overwhelming at first, it’s best to start small and incorporate little ways to do them. If you’re not exercising and want to look to start, begin taking regular walks, perhaps even on your lunch break, which also takes time for yourself.

Maybe you start prepping some healthy meals on a Sunday, or start taking moments through-out your day and write down three simple things you are grateful for.

Regardless of how you do it, starting small is the first step towards making them effortless habits in our daily routine.

All the best,
Stephen.

References