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Home > The Stronger By Science Podcast > Hunger and Appetite Management


	Podcast:		The Stronger By Science Podcast
	Episode:		Hunger and Appetite Management
	Category:		Health
	Duration:		01:29:59
	Publish Date:		2023-01-23 10:00:00
	Description:		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)
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