The Hunger Habit audiobook cover - Why We Eat When We're Not Hungry and How to Stop

The Hunger Habit

Why We Eat When We're Not Hungry and How to Stop

Judson Brewer

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Categories:
Personal DevelopmentPsychologyHealth & Nutrition

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The Hunger Habit
Core Philosophy+
Types of Hunger+
Neuroscience of Eating+
Awareness Exercises+
Managing Cravings+

Quiz — Test Your Understanding

Question 1 of 6
According to the book, what is 'hedonic hunger'?
  • A. The physical sensation of a growling stomach and light-headedness.
  • B. Eating driven by the desire for pleasure or emotional comfort, rather than physical need.
  • C. A temporary spike in appetite caused by a lack of sleep or physical exhaustion.
  • D. The body's natural response to a sudden drop in blood sugar levels.
Question 2 of 6
Why does the author argue that traditional diets relying on 'calories in, calories out' frequently fail?
  • A. They overlook the emotional side of eating and rely too heavily on sheer willpower.
  • B. They do not accurately calculate the basal metabolic rate of the individual.
  • C. They encourage binge eating by allowing too many scheduled cheat days.
  • D. They focus too much on mindful eating instead of strict nutritional guidelines.
Question 3 of 6
How does the process of 'disenchantment' help break unhealthy eating habits?
  • A. By using strict calorie counting to make eating less enjoyable overall.
  • B. By repeatedly reflecting on the negative physical outcomes of overeating, which decreases the food's reward value in the brain.
  • C. By completely eliminating super-palatable foods from the house so they are no longer an option.
  • D. By distracting the brain with physical exercise every time a craving arises.
Question 4 of 6
What is the primary problem with using restriction and avoidance to manage food cravings?
  • A. They require too much time and planning to execute properly.
  • B. They often backfire by intensifying the desire for forbidden foods, leading to a cycle of craving and overeating.
  • C. They cause the brain's orbitofrontal cortex to completely shut down natural hunger signals.
  • D. They only work for physiological hunger but have no effect on hedonic hunger.
Question 5 of 6
What does the technique of 'urge surfing' involve when dealing with a food craving?
  • A. Quickly eating a small amount of the craved food before the urge reaches its peak.
  • B. Distracting yourself with a high-intensity activity until the craving disappears completely.
  • C. Acknowledging the craving, observing it without judgment, and tracking its intensity as it naturally rises and falls.
  • D. Replacing the craved food with a large glass of water to physically fill the stomach.
Question 6 of 6
When practicing mindful eating to satisfy a craving without overindulging, what key question does the author recommend asking yourself?
  • A. 'How many calories are in this portion?'
  • B. 'How little is enough?'
  • C. 'Did I exercise enough today to earn this?'
  • D. 'Is this food categorized as good or bad?'

The Hunger Habit — Full Chapter Overview

The Hunger Habit Summary & Overview

The Hunger Habit (2024) explores the psychological aspects of why we eat beyond our basic energy needs. Delving into how emotional hunger leads to unhealthy eating habits, it offers mindfulness strategies to manage cravings and develop a healthier relationship with food.

Who Should Listen to The Hunger Habit?

  • Individuals struggling with emotional and habitual eating
  • Mindfulness practitioners seeking dietary behavior change
  • Health enthusiasts skeptical of fad diets

About the Author: Judson Brewer

Judson Brewer is an addiction psychiatrist and neuroscientist specializing in habit change. He serves as a professor at Brown University’s School of Public Health and Medical School. Brewer’s first book, The Craving Mind, has been translated into more than sixteen languages, and his follow-up, Unwinding Anxiety, quickly became a New York Times best seller. His insights have also reached a wide audience through his popular TED Talk, “A Simple Way to Break a Bad Habit,” which has garnered over 19 million views.

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