In this episode, Lou dives deep into the common struggle of persistent hunger and cravings that many face, especially when it comes to snacking. She explores the science behind hunger, focusing on the roles of hormones like ghrelin and leptin, and how factors such as sleep, stress, and diet can influence our appetite. Lou provides actionable strategies to help listeners understand their hunger cues, manage cravings, and make healthier food choices.

KEY TAKEAWAYS

• Hunger is primarily regulated by hormones such as ghrelin, which signals hunger, and leptin, which signals fullness. Chronic stress, poor sleep, and overeating can disrupt the balance of these hormones, leading to increased cravings and hunger.

• Consuming refined carbohydrates can cause rapid spikes and crashes in blood sugar levels, leading to increased hunger shortly after eating. Incorporating protein and fibre into meals can help stabilise blood sugar and keep you feeling full longer.

• Sleep and stress significantly affect hunger and cravings. Poor sleep increases ghrelin levels and decreases leptin, while chronic stress raises cortisol, which can lead to cravings for high-calorie comfort foods. Managing sleep and stress can help regulate hunger.

• Cravings are often linked to emotions such as stress, boredom, or sadness. Recognising the emotional triggers behind cravings can help in managing them more effectively. Mindful eating practices, such as savouring food and being present during meals, can also reduce emotional eating.

• When snacking, opt for high-protein and high-fibre options to stay full longer. Avoid empty-calorie snacks and consider pre-planning your snacks to help manage cravings without guilt. Implementing the 80-20 rule can allow for indulgences while maintaining a balanced diet.

BEST MOMENTS

"It's all down to hormones. So we have a hormone called ghrelin. It signals the brain to eat."

"Chronic stress, poor sleep, and overeating of processed foods can actually make your brain less sensitive to leptin."

"Eating balanced meals at consistent times of the day will train your body to expect that food at regular intervals."

"If you are genuinely hungry, I would always opt for just a light snack. Something that is going to keep you full throughout the night."

"It's not about eliminating cravings or hunger. It's just about understanding them and then making the choices that align with your goals."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer
lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/