Hunger and Appetite Management

The Stronger By Science Podcast

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

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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• 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.