Study: How to Trick your Hunger Hormones to Think You’re not Hungry

I’m going over a scientific study from Yale that found an easy, free strategy you can use any time to lower your hunger hormone (ghrelin) levels: changing the way you think about food.
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[@b.o2221]

This is honestly the best satiety content ive ever seen!

[@vaska1999]

I've been on a whole-food plant based eating regimen three tines for 3 weeks each time (each time in medically supervised Ayurvedic clinics). Each time, I felt very hungry throughout those 3 weeks. Apart from my personal experience (purely anecdotal), we also know that protein is the most satiating type of macronutrient, followed by fat. Plant foods (carb-loaded foods) are the LEAST satiating.

[@GetMeThere1]

This is a really EXCELLENT video -- and, IMO, it could potentially REALLY help a LOT of people. What a shame that it has under a thousand views! I predict that some day, maybe a year or more from now, it will have 200k views.

[@v_zach]

That's great to learn you're doing this as a free educational serivce and not accepting sponsorships. I came across your Etsy shop a couple years ago, and a few clicks later found you had a KZbin channel. Keep up the great work.

[@kbkesq]

You are doing great videos. Thank you! Just the information I’ve been looking for.

[@JoseJorgeJr]

I wish you the very best, Miche. You're kind, sweet and funny. And I'm learning a lot from your videos. Thank you. You have a fan from Brazil.

[@veganfamilykitchen]

Thank you SO MUCH Michaela for bringing this great study to light with this excellent video. So many people I encounter have come to conclusions about what they find filling or not, generalizing from faulty premises, and from there it's hard to change course for the mindset reasons you mention. I'll be including this into my own teaching more. Thanks!!

[@ilonabaier6042]

Bottom line message and lesson: as is the case with many things, perception is reality and in this case even when pigging out or not pigging out.

[@ronlee979]

Fascinating, thanks Miche!

[@paige.campbell]

Great video, Miche! Are there any studies on the interaction between cortisol and ghrelin? Was cortisol measured in this study or just ghrelin? I wonder if the stress effect of perceived “unhealthy” or “unrestricted” eating in people under that mindset can also effect their cortisol and their ghrelin, and thus their weightloss journey. Mindset is everything! And cool how learning about the diet helps people understand it: I was so skeptical before I went vegan, but seeing people testify to feeling SO good, energized, and satiated by these foods is what causes me to try it out myself. Passion is contagious and the power of influence is so neat in this area of behavioural/diet change!

[@MichePhD]

Thanks so much Paige! And that is a GREAT question--I had the same thought from a cognitive perspective, in terms of whether the perception of it being "bad"/feeling like a binge affected anything. This study did look at restrained eating and found that the effects didn't depend on people's restrained eating scores, so that suggests that stress (related to disinhibited eating) probably wasn't responsible for these effects. But I would not be at all surprised if other kinds of stress would affect things. I will look into studies on cortisol and ghrelin to see if any would make for a good video, I know there are quite a few! So true about mindset! And that's awesome. I love when the contagion of passion works for good like that, in helping people go vegan. (Meanwhile I do not love when it gets used to spread pro-carnivore hysteria, lol)

[@derekcrymble9085]

Are you Bernadette Marion Rostenkowski Walowitz's sister ????

[@theanicca]

OMG so helpful. Thank you for being succinct, relevant, and sharing new and practical evidence-based advice ❤🙏

[@MichePhD]

Thank you so much, I really appreciate that!

[@ivylovesrunning]

Thank you for sharing this information. I will be more mindful about my food and how I feel about it.

[@user-sf7fm1bi1p]

Wow, interesting. My anecdotal experience is the opposite for some reason, I found Chef AJ on KZbin who promotes a low calorie density diet as the way to lose weight while still feeling satiated, and her logic seemed sound so I think I believed that it would work for me. But when I tried it I just felt hungry all the time, I could eat 2.5 pounds of steamed cabbage and 7 potatoes and feel like my stomach is about to burst... while still being hungry lol. And then it would turn into me binging on high-calorie stuff like nuts. Maybe I just felt like I was overindulging but I don't think I did, so I'm not sure why I still felt hungry after those giant meals. Although, upon thought, it actually kind of makes sense, since outside of certain foods having specific effects on hunger hormones your body should know how much you're feeding it, right? I think I heard about there being calorie and nutrient receptors in our gut or something to that effect, so volume is only 1/3 of the equation. So to me it seems like there's no easy way to fool your body outside of somehow affecting the hormones more directly, since if it didn't know that it actually received fewer calories than it expected it wouldn't switch on fat/muscle burning and you'd start to feel weak due to your cells not getting enough energy.

[@aureliaglenn2220]

She also suggests you experiment to find which foods work best for you to keep you satisfied. For instance, you may find rice more satisfying than potatoes. Also, I have to slow down as I tend to eat too fast, which also affects how satisfied you feel after eating (it takes a few minutes for satiety signals to kick in). You may also enjoy a few splashes of vinegar on your cabbage to up the flavor, which could enable you to slow down and enjoy it, which can help you feel more satisfied.

[@user-sf7fm1bi1p]

@@aureliaglenn2220 Thanks for the suggestions! Yeah, I might have to experiment a bit more. Upping the flavor is not the way to go though, that just makes me eat faster lol

[@arh7303]

Have you seen Dr.Doug Lisle (sp) on Chef AJ's channel? He's an evolutionary psychologist who has a deep understanding about all this and also how our spectrum of diverse genes affects our response to food. (He's been on her channel a bunch of times, so you've probably seen him.) Anyway, he says there are some people whose nervous systems need slightly higher nutrient density or a little fat to be satiated. So, he's found that if some people add a little avocado to their otherwise high carb, low fat diet, they feel much better and can maintain. We all do well on plants, but there are genetic variations, as I'm sure you know. He suggests people run experiments on themselves. Try the same thing with avocado for thirty days and see how your satiety and weight are, for example. He points out that while our ancestors did evolve eating mostly low fat plants, a chef AJ diet is slightly lower calorie density than our ancestors who did eat a little meat and honey when they could get it. Some people might be more sensitive and left hungry without a little more density. Obviously, you don't want to go too far into the highly palatable side! I think legumes would work, too. Chickpeas have a little more naturally occurring fat than potatoes for example. But yeah, I feel you, I still haven't worked all this out for myself!

[@nancysghiri7240]

Hi Miche your videos are so educational ❤️and I appreciate your generosity to share the wisdom based on science, I hope many will see the value of your gift to us 💕

[@Anamaria2301]

Oh I know this! Every time I've eaten something that I think is "forbidden" - well, candy, for example- I think and feel "now I've eaten so much too much, that I can't eat anything anymore today or I will be so fat!" And being afraid of that actually makes me fall pretty full too. Maybe that's why sometimes after candy/chocolate days I actually lose weight...

[@LawrenceCarroll1234]

About a quarter century ago (when I was a vegetarian & not a vegan as I am now), back when food companies began the fat-free line of products for so many items, I began an extremely low-fat diet. Generally I kept my fat intake to less than 10 grams per day, with no restrictions otherwise (except no meat or fish). I figured that because fat slows down metabolism that mine would be supercharged. It worked. For the first time in 20’years I became rail-thin (though I was fairly thin anyway) . I was eating a tom of food - and enjoying it immensely. It often felt like my food was “disappearing” inside of me after a meal. I would have probably continued this diet, but the backlash against the non-fat and ultra-low fat prepared foods would hit a few years later and it became harder to maintain it. But when i became a vegan over 2 years ago, almost the same thing happened. I lost about 15 pounds over the course of a year and have easily kept it off.

[@jeandarbyshire4391]

Thank you for doing this for us! ❤️👍🏻

[@fionadale8044]

Hi Miche, just discovered you today. Love your content and of course subscribed.😃

[@beitheleaf8221]

This was very eye-opening and helpful! Thank you! Talk about a great first impression of you and your channel. Subbed!❤

[@PhongTran-rk2it]

This video is great. It reemphasizes my understanding of obesity as a condition that occurs in the mind.

[@deel2435]

Would really enjoy a Omega 3 & 6 plant based break down including supplements!

[@hazlslinger2338]

A wonderful video Miche. You said that Ghrelin, makes you not only feel hungry but angry. I have noticed some extremely obese people are impatient, irritable, and demanding. Has there been any study on doing something to stop obese people from making Ghrelin to help them lose weight.

[@caudlem]

Just watched this video and now have an uncontrollable craving to have a milkshake, especially of the 600 calorie variety 😂. Seriously, your premise that learning about your diet helps you feel more satisfied with your food is right on target. I learned early on in my transition to WFPB that watching videos and reading PUBMED topics on the effects of nutrition on disease or quality of life made me highly motivated to stick to the plan, while at the same time totally finding foods I never used to enjoy eating were now so delicious they had become preferential to the way I used to eat. I also find the point you made about adding a little fat, like a small bit of avocado or like two if three nuts or a tsp of seeds can combat cravings effectively and you can still lose weight albeit the added amount of the healthy fat needs to not be regular, or not every day, and certainly not every meal. I wonder if the body has a biochemical signalling mechanism to drive us to eat fats in order to metabolize the fat soluble nutrients we eat if we are following a strict ultra low fat regimen. Like I try to keep fats at 10% of total calories. Greatly appreciate your videos.

[@AH-gk6qs]

Hi Miche - great content. KZbin played an ad before your video. I hope this mean you get something from YT and that they are not pulling a fast one.

[@TheWhiteLily44]

Thank you

[@charlinegiroud9872]

Thank you for the great video, it's very interesting! Another good reason to eat potatoes 😁

[@MichePhD]

Thanks so much! And yes, there are so many good reasons haha.

[@drkmwinters]

Yeah, I tried high carb low fat and was miserable. I need protein to feel satisfied.

[@emmax0000]

Love your content! Thank you❤

[@tomreichardt6044]

I would like to see a study like this examining satiating levels - except based on how much labor was required to prepare the food. Like, this cake took an expert 4 hours to prepare Vs. this cake took just 15 minutes to prepare using fast techniques. Both methods are explained in detail - and they are told they both use the same ingredients. In fact, both cakes are identical and took 45 minutes.

[@MichePhD]

That's a great study idea! I bet it would change taste perception at the very least.

[@v-sig2389]

I think I'm not even guilty when I stuff my face hahahaha. Thanks for the interesting tips ! It's already soup season, yay !!

[@MichePhD]

That's good haha! Thank you for watching :) I'm still about a month out from soup season... but enjoying the end of summer!

[@gregcapella5941]

THANKS FOR THE INFO

[@nadaabdulrahman6678]

Very interesting and useful 👌

[@judyswain9245]

I really enjoy your study's and especially this that involve a positive mind set. I really believe that what we say also effects our physical body's and minds. Whether positive or negative. I wonder if there are any study's to support that idea with food in mind. Thank you. You've been a big help to me!

[@MichePhD]

Thanks so much! I completely agree, there is so much evidence that psychophysiology plays a huge role in our body's processes. Would you mind elaborating on what you mean about if there are any studies to support that idea with food in mind? So happy to hear I've been a help--thank you!

[@reinux]

Not that I doubt this outcome, but did they keep track of how long they took to drink the shake? Because from what I understand, drinking sugary drinks fast is worse for your blood sugar than drinking slow, which is why they recommend straws for smoothies. It would also stand to reason that people who think they're getting a hefty drink will also tend to down it a lot quicker than something they think will be pretty hefty.

[@helenelson7938]

I remember you talked about sugar. I looked but couldn't find that video. I am trying to lose weight. I did lose weight on carnivore diet, but don't care for meat. I have a bad thyroid cannot eat cruciferous veg. Help, is there a bread diet, bean diet, soup diet? Also have reflux. Thank you! Have enjoyed your channel for years. Stopped for a while, came back and you have your PHD. Congratuations!!!

[@MichePhD]

Thank you so much for your kind words! I have made several videos on sugar so I'm not sure which one--but here's all my sugar videos :) kzbin.infosearch?query=sugar You can easily lose weight by eating bread, beans and soup! There's no need to just stick to one food. I recommend a whole food plant based diet or a high carb low fat diet. You can easily do both without cruciferous veg. If you have trouble losing weight on either of those, the nuclear option that would be pretty much impossible not to lose weight on would be a low fat whole food plant based diet. And it would still be MUCH less restrictive than carnivore diet, and way healthier.

[@helenelson7938]

@@MichePhD Thank you!!!

[@rickycarfan54]

the placebo effect is well known and it affects every field i guess. what i do not like is the idea that one can stay lean without craving or without being hungry just because he eat clean and whole foods. this is true only if you are by nature lean. If you are by nature (read by gentic) lean you don’t need willpower and you don’t need to be hungry to stay lean; but if your genetic is to be 25/30% body fat and you want to stay at 10/15%… well YES: YOU ARE GOING TO BE HUNGRY!! no matter what you eat, no matter how much whole food, no matter how healty you eat… YOU ARE GOING TO BE HUNGRY!! ALL THE TIME!!! it’s simply how are body works.

[@juliantreidiii]

That sort of thing does not affect me but I have seen that in others. Placebo affects are around 32%.

[@rossmurray6849]

So, the placebo effect works for controlling weight even when someone knows that what they're doing relies entirely on the placebo effect to work. Sometimes the human species can be so freaking stupid that it's brilliant!

[@whiteknight7729]

Miche, just stumbled onto you channel. Lots of good info. I am wondering if you heard of the Forks Over Knives diet? I'm 71 and still mountain bike and play doubles volleyball in the sand, just to let you know I'm not sedentary. I got bladder cancer and my daughters claim this is what I need. I've now been on it for a couple of months. My wife says it is too harsh and not good for me. I would really appreciate your advice. Maybe there is a better diet for me to be on. I'm sure it would make my wife happy.

[@MichePhD]

The forks over knives diet is essentially just a whole foods plant based (wfpb) diet. Wfpb diets, based on the research, really are the best for health, fitness, etc. If you're interested in more information on that, I recommend checking out Dr. Greger's books and online content, which are all entirely science-based (unlike 99% of diet info out there). If your wife thinks it's too harsh psychologically speaking, you could always incorporate some off-plan foods here and there. No need to stick to it 100%. But the idea of it not being good for you goes strongly against all the scientific evidence.

[@yazx2434]

just a little tid bit, when you do low card, you do still need to restrict calories. ive done keto and not lost weight before. trust me, if you eat 3k calories on keto, you wont lose weight if you are not morbidly obese.

[@peterreeves1765]

Miche! Thank you!

[@kathietoohey1131]

So helpful ❤

[@Thecarnivorejournals]

I find this interesting. However, I monitor my glucose levels closely to see what raises my glucose the most. Hands down, carbs raise my glucose levels every single time. Am I controlling my glucose levels by thinking that carbs raise my glucose levels? I don't think so because sometimes I'm surprised by an extremely high glucose levels in the morning and after fasting for hours (because I'm not hungry due to eating protein). Now, if I eat over a certain amount of carbs, and I don't know exactly how many carbs I've eaten, I see it in my glucose levels. Also, I've had high glucose levels without being hungry. I'd appreciate it if you would address this. Further, I'm one of those people you'd love to have in a study as nothing seems to be adding up. I've struggled with weight and health issues all my life. Edited to add that I think my cortisol levels stay extremely high.

[@gracemarsh9707]

I think the mediteranian diet is the best diet to follow.

[@Anonymous-sb9rr]

Even nuts don't make you gain weight? Nuts are literally the most calorie dense food in existence, aside from pure butter or oil.

[@anth115]

9 min 30 mark you said the word unprocessed. But your bread study also proved white bread helps. Ofocurse unprocessed foods might be more satiating but can you clarify that statment at 9:30

[@Skirkly]

Now I want a 600 calorie milkshake with caramel and chocolate and cookie bits LOL. Thanks for this info. I read once about a study of people thinking about exercising and moving their muscles and studies showed that their muscles had reacted to this. Don't know if this true, but I work out in my head every day LOL and still no results.

[@veganseatyummyfoodtoo]

I heard the milkshake experiment years ago thanks to Happpy Herbivore! Still blows my mind though!!!! Thanks Miche - great presentation as always! :D

[@tinayang3845]

This has always worked for the French!

[@MichePhD]

True!

[@Aria-Invictus]

the old satiety index were potatoes score high is outdated because even though they might initially create the bolt in the stomach for satiation they break down rather quickly in the cut and the hunger comes back big time.

[@piaruns7928]

OMG, I' really have to dive into this mentality thing! I'm eating so healthy, count macros, run 60k a week and strength train and still cannot lose 4lbs. 😮 Thanks for the video!!!

[@Kate-zl3zl]

Interesting…

[@Aria-Invictus]

basically what you saying you have to lie to yourself but then again you can apply this to any eating plan. why even bother talking about the satiety ndex and fiber when you can have any diet and assume that the food you're eating is going to satisfy you.

[@weeberkettle8188]

You should marry Nicolas Verhoeven from the Physionic channel, than I would only have to follow one channel to get all the info from scientific research 😉

[@suskeuchiha4608]

Look at the cuteiest young sinticet i ever seen

[@HomemakerDaze]

Stop trying to secretly advertise the vegan diet lol its not healthy!

[@MichePhD]

By "advertise" you must mean that I talk about evidence found in studies? If you don't like or agree with science, don't watch a science channel.