Ep 158: The Science of Hunger and 9 Hacks to Outsmart Your Appetite (Especially in Fat Loss!)

Why does hunger strike when you're cutting calories? Do you want to know the best way to curb hunger during fat loss? In this episode, Philip ( @witsandweights ) dives into the fascinating world of hunger, the science behind it, and how it affects your fat loss journey. He talks about the hunger hormones — leptin and ghrelin and how stress and cortisol can make you crave that extra snack. He shares nine practical strategies to help you stay on track and how protein, spices, and water play an important role in these real-life hacks. Today, you’ll learn all about: 2:51 Hunger during a calorie deficit 4:45 The science of hunger 7:46 Cortisol's role in hunger and appetite 10:55 Managing hunger with quality of sleep 12:34 Influence of the senses on hunger 19:22 Nine hunger hacks 35:40 Outro Episode resources: Download Your FREE Hunger Hacks Guide Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram