Hunger and Appetite Management
The Stronger By Science Podcast
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Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience.
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TIME STAMPS
Intro/Announcements (0:00)
Practical strategies for managing hunger (4:23)
Adopt an acceptance-based approach (4:53)
Eat slow and savor (speed, focus while eating) (16:18)
- https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
- https://pubmed.ncbi.nlm.nih.gov/30591684/
- https://pubmed.ncbi.nlm.nih.gov/20351697/
Titrate your amount of non-lifting exercise (21:42)
- https://pubmed.ncbi.nlm.nih.gov/29289613/
- https://pubmed.ncbi.nlm.nih.gov/30131457/
- https://pubmed.ncbi.nlm.nih.gov/24355667/
Reduce meal-level energy density, and make the easy swaps first (35:57)
Opt for harder food textures (49:55)
Minimize foods that are hyperpalatable (53:01)
End the meal strategically (green tea, capsaicin) (1:02:14)
Eat enough fiber and protein (1:07:29)
Summary of strategies (1:15:31)
Strategies for bulking / weight gain (1:16:36)
Conclusions and practical applications (1:25:28)
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