Understanding Hunger: What to Do When You Feel Hungry

Hunger is more complicated than simply "needing food."

Episode #257

🎙️ In this episode, Dr. Terri Lance is joined by Dr. Fung to explore the different types of hunger and how to respond to them effectively.

Building on previous conversations around The Hunger Code, they break down the differences between homeostatic, hedonic, and conditioned hunger — and explain why understanding these distinctions can completely change your approach to eating, fasting, and weight loss.

From satiety hormones and ultra-processed foods to emotional eating and social connection, this episode explores both the biological and behavioural drivers behind hunger and overeating.

👉 What you'll learn:
• The difference between homeostatic, hedonic, and conditioned hunger
• How hormones influence hunger and satiety
• Why ultra-processed foods make hunger harder to manage
• The role of mindfulness and slowing down while eating
• Why emotional eating is about more than just willpower
• How connection and community affect eating behaviour

⏱️ Timestamps
00:00 — Why reducing weight loss to one factor doesn't work
00:28 — Introduction to the different types of hunger
01:37 — Homeostatic hunger and physical hunger cues
03:48 — Ultra-processed foods and satiety
05:31 — Food volume, fiber, and fullness
08:24 — How eating speed affects hunger
10:13 — Why hunger changes throughout the day
11:26 — Exercise and appetite suppression
12:47 — Why hunger matters more than calories
13:54 — Mindful eating and slowing down
14:19 — "Pregaming hunger" before fasting
15:31 — Why eating extra before a fast doesn't help
16:58 — Body fat, fasting, and the "bank vault" analogy
20:17 — Hedonic hunger and emotional eating
22:14 — Why talking about emotions actually helps
25:06 — Community, connection, and weight loss
28:54 — Food, relationships, and social connection
30:07 — Why weight loss is about more than diet
32:04 — The problem with reductionist thinking
35:12 — Changing your relationship with food
36:35 — Why being heard matters
39:17 — Final thoughts and wrap-up

📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

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⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any products or services purchased does not create a healthcare provider–patient relationship.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.