Hunger and Appetite Management
The Stronger By Science Podcast
Sitting Meditation - The Practice of Removing Yourself From the Raging River
"If we feel like we have no choice, you know, if we are unable to avoid picking up this metaphorical leaf and interacting with it," she says. "We need to do a little bit of work to try to re center ourselves ... get back into the driver's seat of our mind"
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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- MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.
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