From the lesson:
- Hunger (and satiety) is the result of a complicated interplay between chemical and mechanical signals in our bodies.
- Physical hunger is normal and natural.
- Our hunger systems evolved in an environment where food was scarce and unprocessed, and in which we had to expend lots of energy to get it. These systems get out of whack when there’s lots of food around, especially refined foods that fool our sniffers, tasters, and digesters.
- Eat a little less when trying to lose body fat, but not too much less.
- When you follow the PN habits, especially eating the right foods, at the right times, in the right amounts, you let your hunger-regulation systems do their jobs properly.
- You can help yourself feel more satisfied by choosing whole, unprocessed foods and eating slowly and mindfully.
How to feel satisfied, even when eating less
Here’s how to use our natural hunger regulation systems to your advantage.- Eat slowly and mindfully. Pay attention. Breathe.
- Make food that looks beautiful and smells good. Taste it properly, like tasting a fine wine.
- Share mealtime with others, if possible, in a relaxing setting.
- Eat whole foods. Chew them properly. Enjoy the complexity of their taste.
- Get plenty of protein, along with healthy fats and fiber from colorful veggies.
- Stay active. Our bodies work best when we move.
- Relax. Recover and de-stress. Get at least 7 hours of sleep.
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