Uploaded January 2023 | Updated September 2026, 2 hours ago
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*
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
*TIME STAMPS*
0:00 Intro/Announcements
4:23 Practical strategies for managing hunger
4:53 Adopt an acceptance-based approach
ncbi.nlm.nih.gov/pmc/articles/PMC4238039
16:18 Eat slow and savor (speed, focus while eating)
sciencedirect.com/science/article/abs/pii/S0950329318300582
pubmed.ncbi.nlm.nih.gov/30591684
pubmed.ncbi.nlm.nih.gov/20351697
21:42 Titrate your amount of non-lifting exercise
pubmed.ncbi.nlm.nih.gov/29289613
pubmed.ncbi.nlm.nih.gov/30131457
pubmed.ncbi.nlm.nih.gov/24355667
35:57 Reduce meal-level energy density, and make the easy swaps first
strongerbyscience.com/research-spotlight-energy-density
49:55 Opt for harder food textures
strongerbyscience.com/research-spotlight-hard-food
53:01 Minimize foods that are hyperpalatable
1:02:14 End the meal strategically (green tea, capsaicin)
pubmed.ncbi.nlm.nih.gov/19345452
1:07:29 Eat enough fiber and protein
pubmed.ncbi.nlm.nih.gov/21115081
pubmed.ncbi.nlm.nih.gov/32768415
1:15:31 Summary of strategies
1:16:36 Strategies for bulking / weight gain
strongerbyscience.com/bulking
1:25:28 Conclusions and practical applications
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*
If you want to learn more about our MacroFactor diet app, check it out at macrofactorapp.com/macrofactor
To join in on the MacroFactor conversation, check out our Facebook group and subreddit.
Facebook group: facebook.com/groups/macrofactorcommunity
Subreddit: reddit.com/r/MacroFactor
If you’d like to receive our Research Spotlight emails, please sign up for our email list at strongerbyscience.com/newsletter
To join in on the SBS conversation, check out our Facebook group and subreddit.
Facebook Group: facebook.com/groups/StrongerByScienceCommunity
Subreddit: reddit.com/r/StrongerByScience
Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
*TIME STAMPS*
0:00 Intro/Announcements
4:23 Practical strategies for managing hunger
4:53 Adopt an acceptance-based approach
ncbi.nlm.nih.gov/pmc/articles/PMC4238039
16:18 Eat slow and savor (speed, focus while eating)
sciencedirect.com/science/article/abs/pii/S0950329318300582
pubmed.ncbi.nlm.nih.gov/30591684
pubmed.ncbi.nlm.nih.gov/20351697
21:42 Titrate your amount of non-lifting exercise
pubmed.ncbi.nlm.nih.gov/29289613
pubmed.ncbi.nlm.nih.gov/30131457
pubmed.ncbi.nlm.nih.gov/24355667
35:57 Reduce meal-level energy density, and make the easy swaps first
strongerbyscience.com/research-spotlight-energy-density
49:55 Opt for harder food textures
strongerbyscience.com/research-spotlight-hard-food
53:01 Minimize foods that are hyperpalatable
1:02:14 End the meal strategically (green tea, capsaicin)
pubmed.ncbi.nlm.nih.gov/19345452
1:07:29 Eat enough fiber and protein
pubmed.ncbi.nlm.nih.gov/21115081
pubmed.ncbi.nlm.nih.gov/32768415
1:15:31 Summary of strategies
1:16:36 Strategies for bulking / weight gain
strongerbyscience.com/bulking
1:25:28 Conclusions and practical applications
