You understand hunger… so why is it still so hard to change your behaviour?

Episode #253 🎙️ In this episode, Drs. Terri Lance and Jason Fung explore why knowledge alone doesn't automatically change eating habits.

After learning about the different types of hunger, many people expect things to get easier — but often find themselves still repeating the same patterns. This conversation moves beyond understanding and into the deeper drivers of behaviour.

They discuss the role of mindfulness, mindset, and stress, and why these are essential for long-term change. Because while knowledge is the first step, it's not what actually changes behaviour.

👉 What you'll learn: • Why understanding hunger doesn't automatically change behaviour • The role of mindfulness in recognising eating patterns • How mindset shapes your decisions around food • Why stress drives eating behaviour (and what to do about it) • The difference between knowledge and behaviour change • Why long-term success requires more than just "knowing"

⏱️ Timestamps 00:00 — Why diet alone doesn't address behaviour 00:28 — Why understanding hunger still isn't enough 01:35 — The limits of nutrition advice 03:09 — What mindfulness actually does 05:10 — Turning awareness into action 06:46 — Why knowledge is only the first step 07:54 — Mindful eating during meals 10:15 — From mindfulness to mindset 12:12 — How mindset shapes outcomes 13:19 — Changing how you see food 15:00 — Why deprivation mindset fails 16:58 — Ultra-processed foods and mindset shifts 18:07 — Behaviour change vs diet change 20:34 — Identity and long-term change 23:31 — Why diet books don't solve the problem 25:11 — The role of coaching and community 26:50 — Food addiction and behaviour patterns 29:18 — Understanding food impact vs "right vs wrong" 30:47 — Stress, cortisol, and hunger 32:49 — Why stress drives overeating 34:33 — Finding alternatives to stress eating 36:05 — Managing stress responses 38:07 — Why old habits feel comforting 39:50 — Why this isn't your fault 41:17 — The problem with "calories only" thinking

📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/

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⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any products or services purchased does not create a healthcare provider–patient relationship.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.