I'm So Effing Hungry: Why we crave what we crave - and what to do about it

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The doctor agreed with the favorite advice of a woman whose weight-loss journey was profiled by TODAY.com: If you’re not hungry enough for an apple, you’re not hungry enough. Hunger is sometimes just a suggestion STEP 4. REFRESH: with a good night's sleep, using proven good sleep habits used by the U.S. military. So she created I’m So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. Cravings aren’t your fault and eating a healthier diet isn’t just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings. The best probiotic is exercise, especially a sunny walk. A walk outdoors has a magical effect on our gut bacteria, our hormones, and our mood. Gut bacteria create a compound called short chain fatty acids in response to exercise, especially nature-based exercise. They send these anti-inflammatory signals to the brain, and around the entire body, to calm down inflammation, improve mood, and make you more satisfied. Below, Amy shares 5 key insights from her new book, I’m So Effing Hungry: Why We Crave What We Crave and What to Do About It. Listen to the audio version—read by Amy herself—in the Next Big Idea App. https://cdn.nextbigideaclub.com/wp-content/uploads/2023/03/05235445/BB_Amy-Shah_MIX.mp3 1. Our cravings drive our behavior.

Drawing on the emerging science of psychobiotics—healthy gut bacteria that help improve mood and regulate hunger, weight, and cravings—Dr. Shah has created a 5-step plan to help you make peace with food and your body: My mission is to revolutionize the way we think about hunger and nutrition, and to help peoplemanage hunger and cravings and break free from the tyranny of diets and battles with food. I've seen my program work for people all over the world. And it will work for you, too." —from the introduction by Dr. Amy ShahSo she created I'm So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. As Dr. Shah explains, cravings aren't your fault—and eating a healthier diet isn't just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings. I've always felt a bit "lost" with my cravings and my excessive consumption of junk food, but for once, I feel like I know the chemistry behind it, the hormones at play, and why these cravings were happening to me so frequently and kind of controlling my life. We know that the microbiome has power to control our cravings, to make us happier, to make better decisions. What we didn’t realize until recently, however, is that it takes only three days to start to see marked changes in the microbiome. “We want both diversity in our microbiome and we want higher numbers.” This really distressed me because I knew that I was in for a future of inflammation and cravings, as well as this devastating disease, diabetes. At the time, I thought, “Well, there’s nothing I can do about it.” But I started to research why we crave what we crave. I attended nutrition school, then medical school. I trained at the best places in the country for nutrition and then for internal medicine, immunology, and allergy. All this to say that in the end, I still didn’t really understand how food was affecting the body. I started to do some experimentation myself, and really looking into the research. This book summarises the science behind cravings, debunks mainstream myths about hunger and provides you with actionable, science-based strategies to manage excessive hunger and cravings.

RETRAIN your body with exercise that regulates key neurotransmitters that influence your hunger response. I'm So Effing Hungry breaks down the physiological aspects of hunger, how it happens (like the hormones that are released and why) and how it can be manipulated by the bacteria in our gut and the foods that we eat. I really appreciated Dr. Shah's comprehensive overview of how hunger works in the body. Maybe I just missed this particular Heath class, but I don't remember learning this in school, so I found almost every part of it to be enlightening. My mission is to revolutionize the way we think about hunger and nutrition, and to help people manage hunger and cravings and break free from the tyranny of diets and battles with food. I’ve seen my program work for people all over the world. And it will work for you, too.” —from the introduction by Dr. Amy ShahOn days when people are absorbed by a project or working on deadline, they may not even notice the ghrelin nudge to eat.