Study: How to Trick your Hunger Hormones to Think You’re not Hungry

I’m going over a scientific study from Yale that found an easy, free strategy you can use any time to lower your hunger hormone (ghrelin) levels: changing the way you think about food.

[b.o]

This is honestly the best satiety content ive ever seen!

[GetMeThere]

This is a really EXCELLENT video -- and, IMO, it could potentially REALLY help a LOT of people. What a shame that it has under a thousand views! I predict that some day, maybe a year or more from now, it will have 200k views.

[v_zach]

That's great to learn you're doing this as a free educational serivce and not accepting sponsorships.

I came across your Etsy shop a couple years ago, and a few clicks later found you had a YouTube channel. Keep up the great work.

[vaska]

I've been on a whole-food plant based eating regimen three tines for 3 weeks each time (each time in medically supervised Ayurvedic clinics). Each time, I felt very hungry throughout those 3 weeks.

Apart from my personal experience (purely anecdotal), we also know that protein is the most satiating type of macronutrient, followed by fat. Plant foods (carb-loaded foods) are the LEAST satiating.

[JoseJorgeJr]

I wish you the very best, Miche. You're kind, sweet and funny. And I'm learning a lot from your videos. Thank you. You have a fan from Brazil.

[AH-gkqs]

Hi Miche - great content. YouTube played an ad before your video. I hope this mean you get something from YT and that they are not pulling a fast one.

[ilonabaier]

Bottom line message and lesson: as is the case with many things, perception is reality and in this case even when pigging out or not pigging out.

[ivylovesrunning]

Thank you for sharing this information. I will be more mindful about my food and how I feel about it.

[fionadale]

Hi Miche, just discovered you today. Love your content and of course subscribed.😃

[paige.campbell]

Great video, Miche! Are there any studies on the interaction between cortisol and ghrelin? Was cortisol measured in this study or just ghrelin? I wonder if the stress effect of perceived “unhealthy” or “unrestricted” eating in people under that mindset can also effect their cortisol and their ghrelin, and thus their weightloss journey.

Mindset is everything! And cool how learning about the diet helps people understand it: I was so skeptical before I went vegan, but seeing people testify to feeling SO good, energized, and satiated by these foods is what causes me to try it out myself. Passion is contagious and the power of influence is so neat in this area of behavioural/diet change!

[veganfamilykitchen]

Thank you SO MUCH Michaela for bringing this great study to light with this excellent video. So many people I encounter have come to conclusions about what they find filling or not, generalizing from faulty premises, and from there it's hard to change course for the mindset reasons you mention. I'll be including this into my own teaching more. Thanks!!

[kbkesq]

You are doing great videos. Thank you! Just the information I’ve been looking for.

[孤独の観測者-oe]

Wow, interesting. My anecdotal experience is the opposite for some reason, I found Chef AJ on YouTube who promotes a low calorie density diet as the way to lose weight while still feeling satiated, and her logic seemed sound so I think I believed that it would work for me. But when I tried it I just felt hungry all the time, I could eat 2.5 pounds of steamed cabbage and 7 potatoes and feel like my stomach is about to burst... while still being hungry lol. And then it would turn into me binging on high-calorie stuff like nuts. Maybe I just felt like I was overindulging but I don't think I did, so I'm not sure why I still felt hungry after those giant meals. Although, upon thought, it actually kind of makes sense, since outside of certain foods having specific effects on hunger hormones your body should know how much you're feeding it, right? I think I heard about there being calorie and nutrient receptors in our gut or something to that effect, so volume is only 1/3 of the equation. So to me it seems like there's no easy way to fool your body outside of somehow affecting the hormones more directly, since if it didn't know that it actually received fewer calories than it expected it wouldn't switch on fat/muscle burning and you'd start to feel weak due to your cells not getting enough energy.

[theanicca]

OMG so helpful.
Thank you for being succinct, relevant, and sharing new and practical evidence-based advice ❤🙏

[hazlslinger]

A wonderful video Miche. You said that Ghrelin, makes you not only feel hungry but angry. I have noticed some extremely obese people are impatient, irritable, and demanding. Has there been any study on doing something to stop obese people from making Ghrelin to help them lose weight.

[jeandarbyshire]

Thank you for doing this for us! ❤️👍🏻

[tomreichardt]

I would like to see a study like this examining satiating levels - except based on how much labor was required to prepare the food. Like, this cake took an expert 4 hours to prepare Vs. this cake took just 15 minutes to prepare using fast techniques. Both methods are explained in detail - and they are told they both use the same ingredients.
In fact, both cakes are identical and took 45 minutes.

[v-sig]

I think I'm not even guilty when I stuff my face hahahaha. Thanks for the interesting tips !
It's already soup season, yay !!

[PhongTran-rkit]

This video is great. It reemphasizes my understanding of obesity as a condition that occurs in the mind.

[caudlem]

Just watched this video and now have an uncontrollable craving to have a milkshake, especially of the 600 calorie variety 😂. Seriously, your premise that learning about your diet helps you feel more satisfied with your food is right on target. I learned early on in my transition to WFPB that watching videos and reading PUBMED topics on the effects of nutrition on disease or quality of life made me highly motivated to stick to the plan, while at the same time totally finding foods I never used to enjoy eating were now so delicious they had become preferential to the way I used to eat. I also find the point you made about adding a little fat, like a small bit of avocado or like two if three nuts or a tsp of seeds can combat cravings effectively and you can still lose weight albeit the added amount of the healthy fat needs to not be regular, or not every day, and certainly not every meal. I wonder if the body has a biochemical signalling mechanism to drive us to eat fats in order to metabolize the fat soluble nutrients we eat if we are following a strict ultra low fat regimen. Like I try to keep fats at 10% of total calories. Greatly appreciate your videos.