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Have you ever felt like you’re doing everything right — eating healthy, tracking your food, trying to stay consistent - and yet… you’re still tired, moody, or craving sugar all the time?

That’s what I call hidden hunger and I see it all the time with my clients (and I’ve been there myself).
In this episode, I talk about what’s really going on when your body feels off even though your meals look “clean” on paper.

I share stories from a few of my clients — like Samia, whose evening chocolate cravings disappeared after we added more protein in the morning, and Ingrid, who stopped her 3 p.m. energy crashes once she started eating proper lunches again.

You’ll also hear how under-eating, low protein, or poor sleep can mess with your hunger hormones — ghrelin and leptin — and why your body starts craving sugar even when you’re eating “enough.”

And most importantly, I’ll walk you through what I call my Core Four Reset — the simple framework I use with my clients to bring energy and hunger back into balance:

1️⃣ 25–30 g of protein before 10 a.m.
 2️⃣ 25–30 g of daily fiber from fruits, veggies, oats, or lentils
 3️⃣ 8,000+ steps per day and 2–3 strength workouts per week
 4️⃣ 7–8 hours of quality sleep

No crazy diets, no all-or-nothing rules — just a few small habits that make everything else easier.

If you’ve been feeling stuck lately or constantly fighting cravings, this one’s for you.

🎧 Tune in, and let’s make eating and energy feel simple again.

📚 I also mention a few studies in the episode:
 – Harvard Sleep Study (2022): https://www.hsph.harvard.edu/nutritionsource/sleep/

 – WHO report on hidden hunger and nutrient deficiencies

💪 Want help applying this to your own life?
 Check out my free tools and coaching options at personaltrainerturo.com