Navigating Hunger and Satiety: Personal Strategies and Reflections

This chapter explores the speaker's journey in managing hunger and cravings during dietary preparation, focusing on the significance of protein for satiety. They share personal strategies for increasing protein intake and creative meal enhancements to combat feelings of hunger in a caloric deficit.

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Episode notes

Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:15- Reframing strategies for managing hunger

18:04- How Brad manages his appetite during prep

21:24- 3 types of hunger

25:08- Trigger foods

37:17- Limiting accessibility, setting up a good routine, and limiting your choices

48:25- Eliminating wasted motion

55:11- The panic of starvation

59:43- Keep yourself busy

1:03:26- Preventing binges and what to do after

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