262: Stress-Induced Hunger: Tools and Insights

The Metabolism, Muscles, and Mindset Podcast

Episode Summary:

In this episode, Dr. Ali Novitsky — expert in obesity medicine — explores the powerful link between stress and hunger. While many recognize stress affects eating, Dr. Novitsky explains the underlying science, behavioral patterns, and offers tools to manage stress-driven eating with compassion.

Understanding Stress Responses

Dr. Novitsky explains that responses to stress vary widely. Some lose their appetite during stress, while others overeat. This depends on physiology, past experiences, and genetics. It’s not about willpower; it’s about biology and behavior.

The Role of Hormones

• Adrenaline (acute stress): Suppresses hunger during “fight or flight” by slowing digestion.

• Cortisol (chronic stress): Increases appetite and cravings, especially for sugar and fat.

• Ghrelin: The “hunger hormone,” rises with stress, intensifying hunger cues.

• Leptin: The “fullness hormone,” can be blunted by chronic stress, leading to overeating.

Acute vs. Chronic Stress

Short-term stress may shut down appetite. Chronic stress, however, causes lasting hormonal shifts that increase hunger, slow metabolism, and may cause leptin resistance. Dr. Novitsky explains how chronic stress and dieting can disrupt satiety signals and lead to weight challenge — even in those with a “normal” BMI.

Behavioral & Genetic Components

Coping with food often starts in childhood. Learned behaviors and genetic predispositions influence whether one turns to food under stress. Dr. Novitsky shares her personal experience using food for emotional comfort, highlighting the importance of empathy over shame.

Tools to Navigate Stress Eating

• Somatic Stress Scale (1–10) from DBT helps identify rising stress before acting on it.

• Mindful Pauses: Ask, “Am I hungry or triggered?”

• Compassionate Self-Talk: Replace guilt with curiosity.

• Nourishing Alternatives: Movement, breathwork, journaling, or support.

• Regulate First: Focus on emotional regulation before dietary restriction.

Key Insight

Managing stress is a foundation for managing hunger. When we understand our body’s signals and respond with awareness and kindness, we create sustainable habits. Dr. Novitsky reminds us we’re human, not broken—and we’re in this together.

Final Thought

There’s no shame in stress eating. With knowledge, tools, and compassion, we can make empowered, healthier choices. Dr. Novitsky signs off with gratitude and love.

Timestamps
00:00:22 - Overview of Stress and Hunger
00:00:52 - Individual Responses to Stress
00:01:25 - Genetics and Stress Response
00:01:46 - Acute vs. Chronic Stress
00:02:06 - Hormones Involved in Stress Response
00:02:28 - Adrenaline and Acute Stress
00:03:43 - Cortisol and Chronic Stress
00:05:00 - Insulin and Blood Sugar
00:05:20 - Ghrelin and Hunger
00:06:13 - Weight Loss and Stress
00:06:47 - Leptin and Satiety
00:07:30 - Leptin Resistance Explained
00:08:02 - Normal Weight Obesity
00:09:05 - Critique of BMI
00:10:12 - Leptin Resistance and Metabolic Rate
00:11:22 - Chronic Dieting and Leptin Resistance
00:12:01 - Summary of Hormones and Stress
00:13:43 - Genetic Component of Emotional Eating
00:18:09 - Empathy and Emotional Eating
00:21:09 - Identifying Patterns of Stress Eating
00:24:08 - Recognizing Stress Levels
00:25:01 - Stress Scale and Emotional Regulation
00:27:07 - Chronic Stress and Hunger
00:29:04 - Positive Stress and Dysregulation
00:30:09 - Conclusion and Final Thoughts

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