Lifestyle School Podcast

Episode 53: Getting Your Hunger Under Control

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If you’ve ever felt like your hunger is louder than your goals, this episode will change everything. Today we break down why hunger feels so intense in our modern world and how to finally get your appetite working with you instead of against you.

This is not about willpower.
This is about biology, hormones, blood sugar, and the environment we’re all living in.

Inside this episode, you’ll learn exactly what dysregulated hunger looks like, what drives it, and how to restore calm, predictable hunger patterns so you can make choices that align with your health rather than fight constant cravings.

In This Episode, We Cover:

1. The Two Types of Hunger

  • The difference between true physiological hunger and dysregulated, hormone-driven hunger

  • How to identify each one in real time

  • Why this distinction is the foundation of appetite control

    • 2. Ghrelin & Leptin: Your Hunger Hormones

    • How ghrelin drives hunger waves

    • Why leptin signals don’t get through when you eat highly processed foods

    • What happens when hunger hormones fall out of rhythm

      • 3. The Blood Sugar Rollercoaster

      • Why cravings and urgent hunger show up after “healthy” carb-heavy meals

      • How sudden blood sugar drops trigger panic-style hunger

      • The fastest way to stabilize blood sugar and calm cravings

        • 4. Stress, Cortisol & Emotional Hunger

        • How stress changes your appetite instantly

        • Why you crave carbs when overwhelmed

        • The key question that separates real hunger from emotional hunger

          • 5. Ultra-Processed Foods & the Breakdown of Satiety

          • Why hyper-palatable foods override fullness signals

          • The science of engineered cravings

          • How whole foods naturally restore appetite control

            6. The Five Levers That Fix Hunger

            • Stabilizing blood sugar

            • Eating real food 80–90% of the time

            • Using fasting to recalibrate hunger cues

            • Regulating daily stress

            • Building consistent sleep routines

              • These five levers form the foundation of predictable, calm, healthy hunger.

              7. What Normal Hunger Should Actually Feel Like

              • Calm, wave-like, patient hunger

              • Satisfaction after meals

              • Freedom from all-day food thoughts

                • Quick Wins You Can Start This Week

                • 25–35g protein per meal

                • Electrolytes first thing in the morning

                • Cut snacking for 48 hours

                • One 16-hour fast

                • Swap one processed meal for a whole-food meal

                • A 10-minute post-dinner walk

                  These small steps create dramatic improvements in appetite control.

                  Work With Me

                  If you’re ready to master hunger, blood sugar, fasting, and sustainable weight-loss, Lifestyle School gives you the structure and coaching you need.

                  If you want deeper, personalized support tailored to your labs, symptoms, and unique metabolism, check out my 8-week personalized coaching program.

                  Both programs are designed to help you feel calm around food, confident in your body, and fully in control of your health.

                  Share the Episode

                  If this episode helped you understand your hunger better, share it with a friend who needs encouragement and clarity on their journey.

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                  Lifestyle School PodcastBy Hope Plack