Скачать или смотреть Understanding Hunger: Meal Timing, Energy, and Regulation

In this video, we explore how meals regulate hunger, energy, and appetite — and why when and how we eat matters just as much as what we eat.

Hunger is often treated as something to control or silence. More from a physiological perspective, hunger is a regulated biological signal shaped by hormones, energy availability, stress, sleep, and consistency.

In this episode, we discuss:

-Why hunger is information, not a failure of discipline

-What human studies actually show about meal timing and fasting

-Why consistency often supports regulation better than rigid rules

-How balanced meals help stabilize energy and reduce decision fatigue

-How to approach eating in real life — during travel, holidays, and changing routines

This video is not about tracking calories or following trends.
It is about understanding how the body responds when it is supported consistently.

Nutritional wisdom is caring about the scientific evidence as much as your self-awareness.

SCIENTIFIC REFERENCES

-Hall KD et al. (2012). Energy balance and its components: implications for body weight regulation.
The American Journal of Clinical Nutrition, 95(4), 989–994.

-Stote KS et al. (2007). A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults.
The American Journal of Clinical Nutrition, 85(4), 981–988.

-Varady KA et al. (2011). Alternate-day fasting for weight loss in normal weight and overweight subjects: a randomized controlled trial.
The American Journal of Clinical Nutrition, 93(3), 586–593.

-Lowe DA et al. (2020). Effect of time-restricted eating on weight loss and metabolic health in adults.
JAMA Internal Medicine, 180(11), 1491–1499.

-Leidy HJ et al. (2015). The role of protein in appetite control and energy balance.
The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.

-Dulloo AG et al. (2012). Adaptive thermogenesis in response to underfeeding and weight loss.
Obesity Reviews, 13(S2), 6–14.

-Polivy J, Herman CP. (2002). If at first you don’t succeed: false hopes of self-change.
Psychological Bulletin, 128(5), 677–689.


If this video was helpful, consider subscribing to the channel.
And if there is a topic you would like me to cover next — hormones, digestion, emotional eating, or anything you are currently navigating — feel free to leave it in the comments.

If this video was helpful, consider subscribing to the channel.
And if there is a topic you would like me to cover next — hormones, digestion, emotional eating, or anything you are currently navigating — feel free to leave it in the comments.


If this video was helpful, consider subscribing to the channel.
And if there is a topic you would like me to cover next — hormones, digestion, emotional eating, or anything you are currently navigating — feel free to leave it in the comments.