In this episode, I want to dive deep into one of the most overlooked patterns that keeps us stuck in stress, cravings, and self-sabotage: the scarcity mindset.
I’ll help you understand how fear, stress, and the feeling of “not enough” shows up in every area of your life — your money, time, energy, body, health, and relationships — and why awareness is the first step toward breaking cycles of emotional eating and unwanted habits.
1. What Scarcity Really Means
Scarcity is more than money. It’s that “not enoughness” that creeps into our thoughts and decisions. I often see it in myself and my clients as:
Not enough time, not enough money, not enough worthiness
Doing things for everyone else but not for yourself
The inner critic telling you you’re not thin enough, smart enough, or good enough
Scarcity is linked to being in protection mode, where your nervous system is constantly scanning for threats and lack.
2. Fear is the Root of Scarcity
I want you to know — fear isn’t bad. It’s your brain’s signal to guide you toward filling a perceived lack. But when we ignore or numb fear (with food, distraction, or avoidance), we get stuck in a loop of stress and self-sabotage.
Here’s what I notice:
Fear, stress, worry, shame, and doubt all come from scarcity
Emotions are here to give us messages, not punish us
We have four primary emotions: fear, anger, sadness, and joy — everything else is a combination
3. Hormonal Consequences: Cortisol and Insulin
I want to explain why first-order thinking happens and why cravings hijack us:
Cortisol: Released when we feel fear or stress. It drives impulsive decisions and hijacks our self-control
Insulin: Our storage hormone. It stores energy and suppresses fat release — especially triggered by stress eating, refined carbs, and late-night snacks
Understanding how these two hormones interact with fear and scarcity helps explain why cravings, overeating, and stalled fat loss happen — even when we know better.
4. From Awareness to Action
Here’s what I want you to do:
Notice scarcity thoughts and fear triggers
Stop numbing or avoiding uncomfortable emotions
See fear as your guide pointing to opportunities and choices
Practice second-order thinking: consider the consequences before acting
Key Takeaways
Scarcity isn’t just about money — it’s a lens through which we see the world
Fear is not your enemy; it’s a signal to guide decisions
Stress eating and cravings are tied to cortisol and insulin
Awareness and emotional regulation are your first step toward freedom
Journal Prompts
Where do I notice scarcity thoughts in my life right now?
How do I typically respond to fear or stress?
What habits do I use to numb uncomfortable emotions?
How might I create a moment of second-order thinking next time I feel a craving or stress?
What small actions can help me shift from protection mode to safety mode today?
Closing Message from Me
Scarcity and fear are not weaknesses — they are signals. When we understand our nervous system, our hormones, and our emotional patterns, we can replace self-sabotage with conscious choices and reclaim our sense of safety, freedom, and abundance.
