We’ve all been there: it’s late, you’ve eaten your meals for the day, but that pang of hunger creeps in. You know you don’t actually need more food, but resisting those cravings? That’s where the challenge lies.
The good news? With a few simple, science-backed steps, you can manage those hunger pangs effectively without giving in to unnecessary snacking.
The Hunger Flowchart
This strategy, inspired by fitness experts and neuroscientists like Dan Go and Andrew Huberman, breaks down the process of handling hunger into manageable steps:
Step 1: Drink Water
Sometimes, hunger is just dehydration in disguise. Before you reach for a snack, drink 500 ml of water. Give it a few minutes to see if that satisfies you. More often than not, it does.
Step 2: Sip on Decaf Coffee or Tea
If water doesn’t do the trick, a warm beverage like decaf coffee or herbal tea can help suppress hunger signals and provide a sense of comfort.
Step 3: Reach for Protein
Still hungry? Your body might need actual fuel. Instead of grabbing chips or sweets, opt for a high-protein option like Greek yogurt, a boiled egg, or a protein shake. Protein keeps you fuller for longer and prevents blood sugar spikes that can trigger more cravings.
Step 4: Distract Yourself
Sometimes hunger isn’t about food—it’s about boredom or habit. This is where activity comes into play. Take a walk, pick up a book, play with your kids, or engage in something creative. Shifting your focus can often make the craving disappear.
Step 5: Assess Sleep and Stress Levels
If you find yourself struggling with hunger consistently, it could be a signal of underlying issues like poor sleep or chronic stress. As neuroscientist Andrew Huberman explains, sleep deprivation and stress can throw off your hunger-regulating hormones, ghrelin and leptin, making you feel hungrier than you actually are.
Why Does This Work?
Cravings often aren’t about food—they’re about unmet needs. Maybe you’re thirsty, bored, or stressed. This flowchart helps you tune in to what your body really needs and gives you actionable steps to address those signals.
Take It a Step Further
If managing hunger and cravings is a recurring challenge, it might be time to consider a more personalized approach to your health. At ONE Human Performance Institute, we’ve designed 5 unique programs to address different lifestyles, hormonal imbalances, and wellness goals.
Whether you’re looking to lose body fat, boost energy, or improve overall well-being, we can help you find the right plan for your body and your life.
👉 Discover Our 5 Programs Here
Say goodbye to the frustration of hunger and hello to a healthier, more balanced you.
Ready to get started? Next time a hunger pang strikes, try this flowchart and see what works best for you. And if you want to take things further, we’re here to support you every step of the way.
Here’s to eating smarter, living better, and feeling amazing!