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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)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/

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)

• https://www.strongerbyscience.com/research-spotlight-energy-density/

Opt for harder food textures (49:55)

• https://www.strongerbyscience.com/research-spotlight-hard-food/

Minimize foods that are hyperpalatable (53:01)

End the meal strategically (green tea, capsaicin) (1:02:14)

• https://pubmed.ncbi.nlm.nih.gov/19345452/

Eat enough fiber and protein (1:07:29)

• https://pubmed.ncbi.nlm.nih.gov/21115081/
• https://pubmed.ncbi.nlm.nih.gov/32768415/

Summary of strategies (1:15:31)

Strategies for bulking / weight gain (1:16:36)

• https://www.strongerbyscience.com/bulking/

Conclusions and practical applications (1:25:28)

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