Hunger and Appetite Management (Episode 113)

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

0:00 Intro/Announcements

4:23 Practical strategies for managing hunger

4:53 Adopt an acceptance-based approach
https://www.ncbi.nlm.nih.gov/pmc/arti...

16:18 Eat slow and savor (speed, focus while eating)
https://www.sciencedirect.com/science...
https://pubmed.ncbi.nlm.nih.gov/30591...
https://pubmed.ncbi.nlm.nih.gov/20351...

21:42 Titrate your amount of non-lifting exercise
https://pubmed.ncbi.nlm.nih.gov/29289...
https://pubmed.ncbi.nlm.nih.gov/30131...
https://pubmed.ncbi.nlm.nih.gov/24355...

35:57 Reduce meal-level energy density, and make the easy swaps first
https://www.strongerbyscience.com/res...

49:55 Opt for harder food textures
https://www.strongerbyscience.com/res...

53:01 Minimize foods that are hyperpalatable

1:02:14 End the meal strategically (green tea, capsaicin)
https://pubmed.ncbi.nlm.nih.gov/19345...

1:07:29 Eat enough fiber and protein
https://pubmed.ncbi.nlm.nih.gov/21115...
https://pubmed.ncbi.nlm.nih.gov/32768...

1:15:31 Summary of strategies

1:16:36 Strategies for bulking / weight gain
https://www.strongerbyscience.com/bul...

1:25:28 Conclusions and practical applications