Appetite and Satiety: Key Concepts and Practical Insights (SNP35)

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 3 December 2024

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

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Summary

Appetite and satiety are fundamental concepts shaping how we eat, why we feel hunger, and what keeps us satisfied after meals. From the biological signals sent by our gut to the psychological influences of food cues, understanding these processes can provide valuable insights into how we manage our food intake.

In this episode, we delve into the interplay between hormones, food properties, and external factors that regulate appetite and fullness, exploring how these mechanisms work together—or sometimes fail—in modern eating environments.

We will examine fascinating topics such as the satiety cascade, sensory-specific satiety, and the impact of nutrient composition on hunger regulation. This episode also highlights how individual differences, such as satiety phenotypes, shape eating behavior, offering a nuanced perspective on the science of satiety.

Whether you’re interested in applying these concepts to your diet or supporting others in managing hunger, this discussion offers practical takeaways grounded in scientific evidence.

To listen to the full episode, subscribe to Sigma Nutrition Premium.

Timestamps

[02:22] Understanding appetite and satiety
[07:28] Biological mechanisms behind hunger regulation
[10:57] Sensory and psychological cues affecting food intake
[26:54] Nutrient composition and its influence on satiety
[43:11] Practical strategies for managing hunger

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Transcript

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0:00.0	Hello and welcome to Sigma Nutrition Radio. This is a premium exclusive episode of the podcast
0:20.2	where I want to talk a bit about appetite,
0:23.7	satiety, how diet has an influence on those things and practically what that might mean.
0:30.8	And this is a topic that we have discussed on the podcast many times previously in various
0:37.2	different discussions and different episodes.
0:40.5	And I thought it might be really useful to have one place where I brought together some of those
0:46.3	core ideas and tried to distill that into something that not only makes sense and serves as a
0:52.3	really good summary of that evidence, but also
0:55.7	then what that might practically mean for appetite control, management of hunger, and how far
1:01.8	we can go with those certain claims or not, how far we can extrapolate some of these ideas
1:06.7	that relate to things like appetite, satiety, cessation, hungers, and so on. So that's the goal today.
1:14.6	Hopefully it works out well. And if you do indeed enjoy this particular episode, please let me know
1:21.1	if it's the type of episode that you might like to see more of. As I mentioned, this is a premium exclusive episode,
1:29.1	meaning that if you want to listen to this episode in its entirety, you will need to be a
1:32.8	Sigma Nutrition Premium subscriber and listening over on the premium feed. If you're currently
1:37.4	listening on the public feed of the podcast, you're going to hear a bit of a preview, but like I said,
1:42.0	to get the full episode and our other previous premium
1:46.2	exclusive episodes, you can subscribe to Sigma Nutrition Premium, give it a try, see if you
1:51.0	enjoy it. In addition to these episodes, you also get study notes for each of our normal
1:55.7	podcast episodes as well as in addition to a number of useful features that help you get more from your podcast
2:03.5	listening. So that will be linked up in the description box where you're currently listening right now.
2:08.4	For those of you on the premium feed of the podcast, I hope you enjoy this episode.
	...

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