How To Control Cravings, Hunger & Emotional Eating

Summary

In this video, the speaker shares five science-backed tips for controlling appetite, cravings, and emotional eating. Drawing from personal experiences, the speaker explains how hormones like ghrelin (the hunger hormone) and CCK (which reduces hunger) influence our eating habits. Key tips include focusing on nutrient-dense foods, such as protein, omega-3, and amino acids, to satisfy hunger signals and curb cravings. The speaker also highlights the negative effects of emulsifiers in processed foods, the importance of managing dopamine levels, and how ADHD can impact eating behavior. The video provides practical solutions for achieving healthier eating patterns.

Takeaways

• 😀 Intermittent fasting might increase ghrelin levels, causing constant hunger for some individuals, especially women, due to hormonal differences.
• 😀 Ghrelin is a hormone that stimulates hunger, and high levels of it can lead to overeating, cravings, and emotional eating.
• 😀 CCK (cholecystokinin) is a hormone that signals fullness, helping to reduce appetite and cravings after eating nutrient-dense foods.
• 😀 Omega-3s, amino acids, and CLA are nutrients that trigger CCK release, signaling to the brain that you are full and satisfied.
• 😀 Eating protein and omega-3-rich foods (like oily fish) at the start of meals helps regulate hunger and prevent overeating.
• 😀 Glutamine, an amino acid, can be used as a supplement to reduce cravings for junk food and regulate appetite.
• 😀 Emulsifiers in processed foods disrupt the gut lining and hinder appetite-regulating receptors, leading to more hunger and overeating.
• 😀 It's recommended to eat protein and vegetables first during meals to satisfy hunger hormones and reduce the desire for sugary carbs.
• 😀 Stress, trauma, and neurodiversity, like ADHD, can heavily influence eating behaviors and contribute to emotional or binge eating.
• 😀 Since addressing ADHD with medication, the desire for junk food and binge eating has disappeared, highlighting the impact of dopamine regulation on cravings.

Q & A

What were the two unusual eating habits the speaker had?

The speaker had two unusual eating habits: always feeling hungry, even after eating, and binge-eating junk food every two to three weeks despite generally eating healthy.

What role do hormones like ghrelin and CCK play in hunger and appetite?

Ghrelin is known as the hunger hormone, which stimulates hunger, while CCK (cholecystokinin) reduces hunger and signals the brain to stop eating once food is in the stomach.

How did intermittent fasting affect the speaker’s ghrelin levels?

Intermittent fasting led to the speaker's ghrelin levels being nearly double what they should have been, causing constant hunger even when they were full.

What changes did the speaker make to their diet to regulate hunger?

The speaker stopped intermittent fasting, focused on eating sufficient protein and omega-3 rich foods, and used supplements like CLA to regulate hunger and cravings.

How can CCK be stimulated to reduce appetite?

CCK can be stimulated by consuming foods rich in omega-3, amino acids, and CLA, as these nutrients satisfy receptors in the stomach, prompting the release of CCK and reducing hunger.

What is the significance of eating protein first in meals?

Eating protein first helps satisfy the receptors in the stomach, which in turn triggers the release of CCK, helping to reduce hunger and prevent overeating.

Why are emulsifiers in processed foods problematic for appetite regulation?

Emulsifiers disrupt the gut biome and retract the receptors in the stomach, preventing them from detecting nutrients properly and releasing CCK, which leads to ongoing hunger and cravings.

How does glutamine help with controlling cravings?

Glutamine, an amino acid, can stimulate the release of CCK by binding to gut receptors, thus reducing hunger and cravings, especially for sweet foods.

What are some risks or considerations when using glutamine as a supplement?

Glutamine isn't suitable for people with cancer or those who need to manage blood sugar levels, so it's important to consult a healthcare professional before using it.

How did the speaker's understanding of ADHD affect their eating habits?

The speaker discovered that undiagnosed ADHD caused them to use food, especially junk food, as a way to increase dopamine levels for motivation, which led to emotional and binge eating. After starting medication for ADHD, their cravings and binge-eating habits disappeared.