The Science of Hunger: "Semi-Starvation" & the Honeymoon Phase of Dieting with Chris Sandel

Nutritionist and eating disorder expert Chris Sandel joins me on the pod to unpack one of the most pivotal (and haunting) studies in nutrition science: the Minnesota Starvation Experiment.

We explore the psychological, emotional, and physical impacts of semi-starvation — and how this study helps us better understand modern-day disordered eating, diet culture, and the realities of recovery. Chris shares powerful insights into the biological realities of hunger, why restriction so often leads to feelings of food obsession and binge eating, and why recovery isn't about “willpower” — it's about safety, nourishment, and compassion.

We talk about so much, including:

* The history and phases of the Minnesota Starvation Experiment

* How body weight played a role in this study (in ways you may not expect)

* Why we feel fine (and even “good”) for a while when first restricting food

* How under-eating affects our mental health, mood, and personality

* What calorie restriction actually does to our metabolism, cardiovascular system, hormones, and nervous system

* Why eating disorders are more than “just about food”

* Why hunger can feel insatiable after periods of restriction

* The amount of food it really requires to help a body feel safe again

* The role of body trust in healing, and how to move through the fear

* What the study reveals about the failures of diets, GLP-1s, and the high-protein hype

Whether you're healing from disordered eating, supporting someone who is, or rethinking your relationship with food, this conversation offers deep validation and science-backed clarity.

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About Chris: Chris Sandel is a nutritionist, coach and eating disorder expert. He graduated with a Diploma in Nutritional Therapy in 2008 and founded his own company, Seven Health, in 2009 and found his calling in working with eating disorders and helping people to fully recover. As a perpetual student, Chris Sandel is also trained in Intuitive Eating (IE), Health At Every Size (HAES)®, Motivational Interviewing (MI), Acceptance and Commitment Therapy (ACT), polyvagal theory, Neuro-Linguistic Programming (NLP), behavioural psychology, and habit formation. Originally from Sydney, Chris lives in Scotland with his wife Ali and 7-year-old son Ramsay.

Chris's Website: https://seven-health.com/ Podcast: https://open.spotify.com/show/1pWgaxVApnLKQNIknw86Dm?si=65b21245ffd74be6 

Podcast Cover Photography by Anya McInroy

Podcast Editing by Brian Walters

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