Hunger is a normal part of fat loss, but not all hunger comes from a true physiological need for more energy. In this episode, I break down the difference between physiological hunger and what I call self-inflicted hunger.
I cover what can increase physiological hunger, including an energy deficit, getting leaner, higher activity, and being further from your highest body fat level. I also go over the habits that can make hunger worse, such as low-protein meals, calorie-dense foods, poor sleep, stress, poor meal timing, and low food volume.
The goal is to reduce the hunger that can be avoided so you can better manage your calorie intake and stay on track.
If you want to better understand your hunger and learn how to manage it, this episode is for you.
Let's talk about:
Introduction
Physiological Hunger vs Self-Inflicted Hunger
Learning to Sit With Hunger
What Drives Physiological Hunger + Energy Deficits
How GLP1s Affect Hunger
Lower Body Fat Levels and the Role of Leptin and Ghrelin
High Energy Expenditure + Client Example
Appetite Dysregulation at Higher Body Fat Levels
What Is Self-Inflicted Hunger?
Not Eating Enough Protein + How Much to Aim For
Too Many Calorie-Dense, Low Satiety Foods
Poor Sleep
High Stress and an Overloaded Stress Bucket
Poor Meal Timing and Saving Calories for Later
Not Fueling in Line With Your Activity
Meals That Lack Volume or Balance
Eating Too Quickly, Stressed Environments, and Social Events
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