199: Hunger Hacks

Summary In this episode of "Muscles and Mindset", Dr. Ali Novitsky, Obesity Medicine expert shares useful advice and effective tactics to empower listeners to make informed decisions regarding their nutrition and lifestyle. She explores the impact of exercise on hunger, highlighting that its effects can vary from person to person. While some individuals may experience an increase in hunger after exercise, others may find that their appetite decreases. Dr. Ali emphasized the significance of listening to our bodies and fueling them appropriately based on individual needs. Adequate sleep was identified as another crucial factor in managing hunger. Insufficient sleep can elevate ghrelin levels, leading to increased feelings of hunger. Prioritizing rest and sleep can help regulate these hormone levels and alleviate hunger. The emotional aspect of food was also discussed, acknowledging both its benefits and challenges. Dr. Ali recommended finding a balance between emotional eating and addressing emotions directly, rather than relying solely on food as a coping mechanism. The role of protein in managing hunger was highlighted as a helpful hack. Protein intake can help regulate ghrelin levels and enhance satiety when incorporated into well-balanced meals alongside carbohydrates, fats, and fiber-rich foods. The impact of weight loss on hunger hormones, particularly leptin, was explored. As weight decreases, leptin levels decrease as well, resulting in increased hunger. Dr. Ali suggested strategies such as eating slower and starting meals with a protein-rich appetizer to promote satiety and manage hunger. Furthermore, the role of insulin and cortisol in hunger was addressed. Dr. Ali recommended maintaining a balanced nutrition plan, limiting added sugar, and increasing fiber intake to regulate insulin levels and prevent drastic fluctuations in blood sugar that can trigger rebound hunger. Managing stress and implementing grounding techniques were also suggested to reduce cortisol levels and control hunger. Overall, this episode of "Muscles and Mindset" provided practical tips and strategies to help listeners establish a healthy relationship with hunger while making informed decisions about their nutrition and lifestyle.   Takeaways Developing a good relationship with hunger is important for understanding and managing it effectively. Hunger hormones, such as ghrelin and leptin, play a significant role in appetite regulation. Exercise can affect hunger levels differently for individuals, and it is important to fuel the body properly before and after workouts. Balanced nutrition, including adequate protein, carbohydrates, and fat, can help manage hunger and stabilize blood sugar levels. Getting enough sleep and managing stress are crucial for appetite control and hormone regulation. Eating slowly and incorporating protein appetizers can help increase satiety and manage hunger. Bigger meals occasionally can help boost leptin levels and improve satiety. Managing stress and cortisol levels is important for appetite control and overall health. Timestamp Chapters   00:00 Introduction   01:00 Understanding Hunger and Emotional Eating   02:56 Hunger Hormones: Ghrelin   03:26 Exercise and Hunger   05:48 Managing Hunger with Nutrition   08:12 The Importance of Sleep   09:38 Stress Management and Hunger   10:37 Eating Slowly and Protein Appetizers   13:21 Hunger Hormones: Leptin   17:10 Balanced Nutrition and Insulin   18:56 Stress and Cortisol   20:43 Bigger Meals for Leptin Levels   21:13 Conclusion and Program Offers   Resources Mentioned 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 deposit link is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Apple Podcasts   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***