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cover of episode How to Hack Hunger and Cravings Using Science With a Doctor Trained at Harvard, Columbia, and Cornell

How to Hack Hunger and Cravings Using Science With a Doctor Trained at Harvard, Columbia, and Cornell

2023/6/22
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The Mel Robbins Podcast
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专注于电动车和能源领域的播客主持人和内容创作者。
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Amy Shah医生：解释了饥饿、食欲和渴望之间的区别。饥饿是身体对营养的需求，而渴望是一种强烈的欲望，与多巴胺通路有关，即使已经饱腹也可能发生。渴望和成瘾（如酒精、毒品）都与多巴胺通路有关。饥饿信号是由胃饥饿素（ghrelin）等激素释放的，提醒我们进食以避免长时间禁食。饥饿感是周期性的，受胃饥饿素（ghrelin）的调节，因人而异。食欲是指对食物的整体兴趣，疾病会降低食欲。许多不健康的饮食习惯并非完全由个人意志控制，与大脑和激素的反应有关。过度食用高糖食物会产生类似于毒品成瘾的“迈阿密海滩效应”，需要越来越多的食物才能获得相同的多巴胺释放。超加工食品缺乏纤维和维生素，导致多巴胺释放量激增，如同毒品。超加工食品是指无法在家中自行制作的食物。食用更多超加工食品与较差的心理健康状况相关。超加工食品会导致炎症、衰老、癌症、心脏病和心理健康问题。儿童饮食中超加工食品的比例过高。我们已经忘记了饥饿和饱腹感的自然感觉，过多依赖外部线索来判断。如果你现在不想吃蔬菜，说明你并不真正饥饿。大脑和肠道之间存在密切联系，影响情绪和行为。大脑和肠道通过多种途径进行双向交流，共同影响身体的反应。不健康的饮食习惯部分原因在于超加工食品对大脑和激素的影响。食物会影响情绪。饮食和运动结合起来治疗抑郁症的效果是药物的1.5倍。改变饮食、睡眠和运动等生活方式可以有效改善抑郁症和焦虑症。食用富含酪氨酸的食物可以提高多巴胺水平。高酪氨酸早餐有助于提升精力和动力。色氨酸和复杂碳水化合物结合可以促进血清素分泌，改善情绪和睡眠。脱水会导致饥饿感，增加饮水量有助于减少饥饿感。减少超加工食品摄入，并注意区分饥饿和渴望，有助于更好地了解身体信号。渴望周期是指一种既带来愉悦又带来痛苦的循环，让人不断渴望某种食物。多巴胺释放会同时带来愉悦和不适感，导致渴望周期。饥饿和渴望是不同的生理过程，分别由不同的激素和神经通路调控。节食会增加饥饿素（ghrelin）和多巴胺的释放，加剧饥饿和渴望。充足的睡眠和摄入富含欧米伽-3脂肪酸的食物可以提高瘦素（leptin）水平，增强饱腹感。将积极行为与消极行为配对，可以帮助戒除不良饮食习惯。通过随机奖励的方式，用健康的食物替代不健康的食物，可以帮助改变大脑的渴望模式。“3-2-1方法”可以帮助改变不良饮食习惯。不规律的奖励机制比规律的奖励机制更能强化行为。益生菌可以影响大脑和情绪。肠道菌群对大脑和情绪有重大影响。人体内细菌数量与人体细胞数量相当。食用富含纤维的天然食物，而不是益生菌补充剂，是改善肠道菌群的更好方法。运动可以促进肠道益生菌的生长。改变饮食和坚持运动可以有效改善情绪、精力和整体健康状况，甚至比抗抑郁药更有效。在短短三天内改变饮食习惯就可以显著改变肠道菌群。饮用温水或室温水更容易被身体吸收。睡眠不足会影响健康和情绪。 主持人：就书中观点提出质疑，并与医生进行讨论。

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Chapters
Dr. Amy Shah explains the difference between hunger, appetite, and cravings, highlighting how cravings are tied to the dopamine pathway.
  • Cravings are linked to the dopamine pathway, not hunger.
  • Hunger is a biological need for nutrients, while cravings are about pleasure and can lead to overconsumption.

Shownotes Transcript

Why do you always crave dessert after dinner? Or a snack mid-afternoon?

Today we’re digging into the science of cravings: 

-Why you have them

-How to tell the difference between a craving and actual hunger

-How to eat your way to better health and a happier life.

Dr. Amy Shah is a double-board certified medical doctor with training from Cornell, Harvard, and Columbia Universities and an expert on intermittent fasting, hormones, and food cravings.  

And today, I got you and me an appointment with her for free! Let’s friggin’ goooo!

If you want to understand your body and how to make your metabolism work for you, Dr. Amy has the research and the tools to help you kick your cravings to the curb once and for all.

In today’s episode, you will learn:

*when to drink coffee in the morning so you stay energized all day

*how cravings relate to dopamine and how to curb them so they never come back

*why your sugar cravings are so strong and how to stop them

*the truth about probiotics and which ones your body needs right now

*what ghrelin and leptin are and why they are the secrets to a healthy metabolism

*the shocking research that compares antidepressants to food and exercise

*how to stop overeating 

Our bodies are complicated, but your health doesn’t have to be. Let Dr. Amy empower you to live a more vibrant, fulfilled, and energized life.

 

In this episode, you’ll learn:

 

  • 2:45: So what’s the difference between hunger and cravings?
  • 6:00: Many of our poor food choices are not our fault.
  • 19:30: So how do we fix our eating habits if we’re not always in control?
  • 20:30: Food and exercise are more effective than drugs for anxiety and depression?!
  • 23:20: So what are some of the foods that will boost natural hormones?
  • 28:30: Drinking enough water during the day makes you eat less.
  • 37:30: Here’s what food companies know about dopamine.
  • 41:40: Do this when you want to stop overeating.
  • 44:45: Why does dopamine work better when you reward yourself at random times?
  • 46:30: What are psychobiotics and how do they stop cravings?
  • 50:20: Here’s how your gut and your brain talk to each other and what that means.
  • 51:30: What exactly is the relationship between food and bacteria?
  • 55:15: So where do we start with supplements?
  • 57:30: The #1 probiotic that you should be adding to your days.
  • 59:30: How the hell do you get rid of your sugar cravings?
  • 1:03:30: Do you get enough sleep? Here’s why that matters.
  • 1:06:00 Why you should wait 45 minutes before you drink your coffee.
  • 1:08:10: This is what Dr. Amy thinks about intermittent fasting and how she does it.
  • 1:10:00: Eat a high-dopamine breakfast to start your day on the right track.

 

 

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