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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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January 16, 2008

The Low Down on Hunger: Health, Hankerings and Habits

By Worker Bee
10 Comments

Perhaps you’re stuck in an afternoon meeting after having skipped lunch to finish off a project. You can feel your glucose levels plummeting twenty stories. Your stomach is making noises reminiscent of Sasquatch depictions. Your concentration is quickly waning, and that donut your co-worker is eating across the room suddenly has you locked in and drooling like Pavlov’s dog. (Why does he get to eat now?) You glance at the clock, and it seems like an eternity separates you between the droning lecture of the moment and the chef’s salad waiting in the office frig.

Hunger, as you’ve probably imagined, has both physiological and psychological bases. On the physical side, there’s the decrease in glucose (a.k.a. blood sugar), which initially causes you to feel unfocused and eventually leaves you helpless and sloth-like in your desk chair. It’s even possible that your body temperature has dropped subtly as a result of several hours without food.

As your energy dips, the hypothalamus in your brain sends chemical messages to your stomach and intestines to start the flow of acids and digestive juices. (Fido clearly expects to be fed at this point.) The release of the fluids and their subsequent activity are often what cause that monstrous clamor in your stomach – the one that you try (in vain) to conceal with a well-timed clearing of throat or repositioning in your chair.

Fast forward an hour, and there you are with a full belly and happier disposition. Your current satiety is linked to both the brain (that hypothalamus dude again) and the stomach. The stomach is usually the first one to say uncle. Even if we’re technically full, however, doesn’t mean we’re fully satisfied. Perhaps that same coworker walks by with yet another donut. (Man, is he running a Dunkin D franchise out of his cubicle or what?) Even though you just ate an enormous salad, that donut is suddenly calling your name.

Two forces might be at work here. On one hand, there is an apparently biological urge to satisfy the various “tastes” we have as humans: sweet, salty, sour, bitter, and umami (savory). Perhaps you better pack some fruit next time. Though cravings are mostly psychologically associated, some research shows that appetite satiety is linked to these tastes as well as to a rise in glucose and stomach expansion. A simple explanation for this potential biological instinct may be our ancient ancestors’ natural impetus toward a varied diet.

On the other hand, your hankering might have nothing to do with real hunger. The smell, sight, sound and even thought of particular foods have the power to trigger the chemical process associated with hunger. Though you just ate lunch and have no real need for that donut (Do any of us really?), the sight triggers an all-too-pleasant memory of its taste, smell and texture. Advertisers frequently tap into these food associations with suggestive close-ups, amplified sounds, rising steam, hazy backgrounds and warm lighting. Downright disgraceful!

Besides the sensory impulses, there are plenty of other external factors that influence a person’s psychological perception of hunger – and satiety. It’s common to feel hungry at typical mealtimes, even if you’ve recently eaten. Studies show that people who are obese responded to this association more than those subjects who were not obese. Researchers have also found that people tend to eat more in social settings than they do alone. (I guess there’s a good reason to eat alone in the lunch room.) Higher food intake has also been linked with everything from larger plates to a wider variety of available food. Healthy Diet Tip: Skip the buffet.

SuperFantastic Flickr Photo (CC)

Further Reading:

5 Tips to Avoid Temptation

A Case for Starvation?

Waisted: Emotional Eating

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10 Comments on "The Low Down on Hunger: Health, Hankerings and Habits"

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bill
bill
8 years 8 months ago

It is always fascinating to me the bodies natural responses to things like hunger or fear or even exercise. The chemicals that get released and why things are the way they are. Simply fascinating.

Sasquatch
8 years 8 months ago
I think the strong feelings of hunger people often feel could be due to suboptimal insulin/glucose function. I’m talking about fatigue, stomach grumbling etc. In the past few months, I’ve reduced carbs in my diet and begun doing 24-hour fasts from time to time. I feel hunger differently than I used to. I can skip meals easily, and I can even exercise vigorously afterward and have plenty of energy. Maybe when your body learns to use fat as a fuel more efficiently, it can burn your own fat reserves when you skip a meal, rather than relying on a steady… Read more »
Squid Pocket
Squid Pocket
8 years 8 months ago

Ah, Pavlov. Consequently, is it possible to train the brain to become “un”hungry when smelling certain smells or stimulating certain senses. Wouldn’t it be great if you could ring a bell and feel full?

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[…] goal, then, is to feed your body’s real needs. We did a piece on hunger a few weeks ago that talked about the body’s physical instinct to fulfill all its five […]

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[…] natural that it takes a while to get past the old way of doing things. We’ve talked about cravings before, and for the most part they’re psychological. If you come up against this stumbling […]

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[…] natural that it takes a while to get past the old way of doing things. We’ve talked about cravings before, and for the most part they’re psychological. If you come up against this stumbling […]

Jenna
6 years 15 days ago

Hi guys. I’m having an issue with staying full now that I’m not doing grains. What am I doing wrong and what can I do better? Any suggestions? Thanks!

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[…] associations can play out in unconscious ways, eliciting cravings or overshadowing your efforts to develop a taste for healthier, Primal fare. If you’re still […]

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[…] On the other hand, your hankering might have nothing to do with real hunger. The smell, sight, sound and even thought of particular foods have the power to trigger the chemical process associated with hunger. Though you just ate lunch and have no real need for that donut (Do any of us really?), the sight triggers an all-too-pleasant memory of its taste, smell and texture. Besides the sensory impulses, there are plenty of other external factors that influence a person’s psychological perception of hunger – and satiety.  Source: http://www.marksdailyapple.com/hunger-cravings/ […]

CROMAGNON
CROMAGNON
4 years 10 months ago

Hi Jenna, i hope i’m not too late. I would recommend adding more healthy fats and protein to your diet.

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