The Gas Gauge of Eating: Tuning into Hunger and Fullness

The holidays are here! And with them come big meals, endless snacks, and food-focused gatherings. It’s easy to lose touch with your body’s hunger and fullness signals when surrounded by tempting dishes, traditions like cleaning your plate, or even guilt around indulging. 

But what if you could enjoy the holidays without the stress of overeating or restrictive food rules? 

Welcome back to Motivated with Meg! In this episode, we’re continuing the Eating Experiment by exploring how to reconnect with your body’s natural hunger and fullness cues (even during the holiday chaos).

You’ll learn simple ways to notice when you’re hungry or satisfied, why it matters, and how to approach these signals without judgment. 

Let’s make this holiday season one where food brings joy, not guilt.

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Topics Covered

• Why so many of us feel disconnected from our hunger and fullness signals
• How diet culture and medication can disrupt these natural cues
• My personal story of skipping meals and how it backfired
• The science behind hunger and fullness
• The hunger and fullness scale (and how to use it)
• Your weekly experiment

Resources:

• Intuitive Eating by Evelyn Tribole and Elyse Resch – Learn more about the 10 principles of intuitive eating.
• Harvard School of Public Health on Mindful Eating – Insights into using your body’s cues for healthier eating habits.