I'm So Effing Hungry: Why we crave what we crave - and what to do about it

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So she created I’m So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. Cravings aren’t your fault and eating a healthier diet isn’t just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings. My mission is to revolutionize the way we think about hunger and nutrition, and to help people manage hunger and cravings and break free from the tyranny of diets and battles with food. I’ve seen my program work for people all over the world. And it will work for you, too.”—from the introduction by Dr. Amy Shah

STEP 5. RETRAIN: your body with exercise that regulates key neurotransmitters that influence our hunger response. I've always felt a bit "lost" with my cravings and my excessive consumption of junk food, but for once, I feel like I know the chemistry behind it, the hormones at play, and why these cravings were happening to me so frequently and kind of controlling my life. My mission is to revolutionise the way we think about hunger and nutrition, and to help people manage hunger and cravings to break free from the tyranny of diets and battles with food. I’ve seen my programme work for people all over the world. And it will work for you, too.’ Dr Amy Shah

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A 2014 landmark study asked patients to make a large, rapid change to their diet—from a highly processed meat-based diet to a highly unprocessed vegetable-based diet. Then they observed them for two weeks. What they found is it took only three days to see a marked change in the various types of bacteria and the number of bacteria. Therefore, we want both diversity in our microbiome and we want higher numbers, and that can start to happen within three days.

We can use exercise in different ways, but the simplest way is just to go outside and get time in nature. Our gut bacteria have circadian rhythms, so they get input from our body when we are in nature, and when we’re moving. This has great effects on our mood, our cravings, and our behavior. 5. Psychobiotics are the new frontier in medicine. This book is full of precious insights that can be applied to our daily lives and while being scientifically accurate, she's always engaging and delivers each topic and lots of info in a way that can be put into practice right away. Below, Amy shares 5 key insights from her new book, I’m So Effing Hungry: Why We Crave What We Crave and What to Do About It. Listen to the audio version—read by Amy herself—in the Next Big Idea App. https://cdn.nextbigideaclub.com/wp-content/uploads/2023/03/05235445/BB_Amy-Shah_MIX.mp3 1. Our cravings drive our behavior. The doctor agreed with the favorite advice of a woman whose weight-loss journey was profiled by TODAY.com: If you’re not hungry enough for an apple, you’re not hungry enough. Hunger is sometimes just a suggestionRETRAIN your body with exercise that regulates key neurotransmitters that influence your hunger response. Drawing on the emerging science of psychobiotics—healthy gut bacteria that help improve mood and regulate hunger, weight, and cravings—Dr. Shah has created a 5-step plan to help you make peace with food and your body: So she created I'm So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. Cravings aren't your fault and eating a healthier diet isn't just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings. So she created I'm So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. As Dr. Shah explains, cravings aren't your fault—and eating a healthier diet isn't just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings. We can transplant behavior, we can transplant mood, and we can transplant cravings just by changing the gut microbiome. This is the new wave of the future. We can cure disease, mental health, and physical health by changing our gut because our gut bacteria communicate with our immune system, hormones, and nervous system, creating change throughout our body.

Drawing on the emerging science of psychobiotics - healthy gut bacteria that improve mood and regulate hunger, weight and cravings - Dr Shah has created a 5-step plan to help you make peace with food and So she created I'm So Effing Hungry, a science-based plan designed to help you take charge of your health and your cravings, without feeling deprived. As Dr. Shah explains, cravings aren't your fault--and eating a healthier diet isn't just a matter of self-discipline or willpower. There are powerful biological forces at play in your body that govern your hunger levels and cravings. This book summarises the science behind cravings, debunks mainstream myths about hunger and provides you with actionable, science-based strategies to manage excessive hunger and cravings.

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I know the struggle is not over yet, but at the very least I got what this book was supposed to deliver: all the knowledge and the tools to start living better and making better life choices. I know which foods I have to reach out for at the supermarket, the importance of fasting, exposing to sunlight and many other useful info. Dr Shah is at the frontier of gut health. This revolutionary book is the first of its kind to share the secrets of how psychobiotics work, and it's a much-needed resource for anyone trying to understand the wiring of their brain. - Bestselling author and host of Change with Ed Mylett My mission is to revolutionize the way we think about hunger and nutrition, and to help people manage hunger and cravings and break free from the tyranny of diets and battles with food. I've seen my program work for people all over the world. And it will work for you, too." —from the introduction by Dr. Amy Shah The best probiotic is exercise, especially a sunny walk. A walk outdoors has a magical effect on our gut bacteria, our hormones, and our mood. Gut bacteria create a compound called short chain fatty acids in response to exercise, especially nature-based exercise. They send these anti-inflammatory signals to the brain, and around the entire body, to calm down inflammation, improve mood, and make you more satisfied. I'm So Effing Hungry breaks down the physiological aspects of hunger, how it happens (like the hormones that are released and why) and how it can be manipulated by the bacteria in our gut and the foods that we eat. I really appreciated Dr. Shah's comprehensive overview of how hunger works in the body. Maybe I just missed this particular Heath class, but I don't remember learning this in school, so I found almost every part of it to be enlightening.

My mission is to revolutionise the way we think about hunger and nutrition, and to help people manage hunger and cravings to break free from the tyranny of diets and battles with food. I've seen my programme work for people all over the world. And it will work for you, too.' Dr Amy Shah This really distressed me because I knew that I was in for a future of inflammation and cravings, as well as this devastating disease, diabetes. At the time, I thought, “Well, there’s nothing I can do about it.” But I started to research why we crave what we crave. I attended nutrition school, then medical school. I trained at the best places in the country for nutrition and then for internal medicine, immunology, and allergy. All this to say that in the end, I still didn’t really understand how food was affecting the body. I started to do some experimentation myself, and really looking into the research. We want to change our cravings. We want to change our happiness. We want to change our inflammation levels. The power is in our hands and we can do it through diet. 4. The best probiotic we can take is exercise. Gut-brain connection is something that is so new to people. It’s a big paradigm change. We always think that we eat what we feel like eating, and it has little effect except for the calories that we consume. But food is information for your gut bacteria. And your gut bacteria, along with your immune system and all of the neurochemicals there, will determine your cravings, how inflamed you are, and your mood. Our cravings drive our behavior. Dr. Amy Shah, shares her 5-step program for battling excessive hunger and food cravings by harnessing the power of psychobiotics and intermittent fasting in I'm So Effing Hungry.

Drawing on the emerging science of psychobiotics--healthy gut bacteria that help improve mood and regulate hunger, weight, and cravings--Dr. Shah has created a 5-step plan to help you make peace with food and your body: STEP 4. REFRESH: with a good night’s sleep, using proven good sleep habits used by the U.S. military.