The Rich Roll Podcast Breaking Hunger Habits: Dr. Jud Brewer On How To Fix A Broken Relationship With Food
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Jan 25, 2024 
Dr. Jud Brewer, a renowned neuroscientist and director at Brown University’s Mindfulness Center, breaks down the intricate relationship between hunger and habits. He challenges the myth of willpower in weight loss, discussing how dopamine creates stubborn behavior loops. The conversation emphasizes mindfulness and self-acceptance as keys to healthier eating. Dr. Brewer offers insights into recognizing triggers and urges, fostering a compassionate relationship with food, and how curiosity can lead to sustainable change.
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Hunger vs. Craving
- Differentiate between homeostatic hunger (physiological need) and hedonic hunger (craving).
- Many struggle to distinguish, leading to mindless eating.
Slow Down
- Slow down while eating to allow your body's satiety signals to reach your brain.
- Aim for at least 20 minutes per meal to recognize fullness.
RAIN Technique
- Use the RAIN technique: Recognize, Allow, Investigate, Note.
- It helps manage cravings by promoting mindful observation and acceptance.
