Appetite and satiety are fundamental concepts shaping how we eat, why we feel hunger, and what keeps us satisfied after meals. From the biological signals sent by our gut to the psychological influences of food cues, understanding these processes can provide valuable insights into how we manage our food intake.

In this episode, we delve into the interplay between hormones, food properties, and external factors that regulate appetite and fullness, exploring how these mechanisms work together—or sometimes fail—in modern eating environments.

We will examine fascinating topics such as the satiety cascade, sensory-specific satiety, and the impact of nutrient composition on hunger regulation. This episode also highlights how individual differences, such as satiety phenotypes, shape eating behavior, offering a nuanced perspective on the science of satiety.

Whether you’re interested in applying these concepts to your diet or supporting others in managing hunger, this discussion offers practical takeaways grounded in scientific evidence.

To listen to the full episode, subscribe to Sigma Nutrition Premium.

Timestamps

[02:22] Understanding appetite and satiety
[07:28] Biological mechanisms behind hunger regulation
[10:57] Sensory and psychological cues affecting food intake
[26:54] Nutrient composition and its influence on satiety
[43:11] Practical strategies for managing hunger

Related Resources

Join the Sigma email newsletter for free
Subscribe to Sigma Nutrition Premium
Enroll in the next cohort of our Applied Nutrition Literacy course

Trending NOW: Live at HIMSS25 with Mary Pat Fralick and Vik Sheshadri