Hunger and Appetite Management

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.

SUPPORT THE PODCAST

Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.

MacroFactor

• If you want to learn more about our MacroFactor diet app, check it out here.
• To join in on the MacroFactor conversation, check out our Facebook group and subreddit.

Coaching

• Get personalized training and nutrition plans from our expert coaches: Learn more here

MASS Research Review

• Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

Sponsors

• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order at BulkSupplements.com.
• Sports Nutrition Association: Learn more or become a member of SNA. The Sports Nutrition Association is dedicated to ensuring the sustainable prosperity of the Sports Nutrition Profession, and they offer a unique pathway to robust insurance coverage for your sports nutrition business.

TIME STAMPS

Intro/Announcements (0:00)

Practical strategies for managing hunger (4:23)

Adopt an acceptance-based approach (4:53)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238039/

Eat slow and savor (speed, focus while eating) (16:18)

• https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
• https://pubmed.ncbi.nlm.nih.gov/30591684/
• https://pubmed.ncbi.nlm.nih.gov/20351697/

Titrate your amount of non-lifting exercise (21:42)

• https://pubmed.ncbi.nlm.nih.gov/29289613/
• https://pubmed.ncbi.nlm.nih.gov/30131457/
• https://pubmed.ncbi.nlm.nih.gov/24355667/

Reduce meal-level energy density, and make the easy swaps first (35:57)

• https://www.strongerbyscience.com/research-spotlight-energy-density/

Opt for harder food textures (49:55)

• https://www.strongerbyscience.com/research-spotlight-hard-food/

Minimize foods that are hyperpalatable (53:01)

End the meal strategically (green tea, capsaicin) (1:02:14)

• https://pubmed.ncbi.nlm.nih.gov/19345452/

Eat enough fiber and protein (1:07:29)

• https://pubmed.ncbi.nlm.nih.gov/21115081/
• https://pubmed.ncbi.nlm.nih.gov/32768415/

Summary of strategies (1:15:31)

Strategies for bulking / weight gain (1:16:36)

• https://www.strongerbyscience.com/bulking/

Conclusions and practical applications (1:25:28)

MORE FROM THE SBS TEAM

• Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
• Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
• Join the SBS Facebook group and Subreddit.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.