9 to 5 Wellness
Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work?
Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:
🌟 What has helped their organizations gain a competitive advantage?
🌟 How they see the future of employee wellbeing?
🌟 Misunderstandings that are out in the corporate market today
🌟 Advice to other leaders to create a happier, healthier, and more productive workplace
Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.
9 to 5 Wellness
What to do, if you're constantly hungry
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In this episode I'm outlining three main reasons your “full switch” may be off.
You'll learn about:
Why skipping breakfast and running on stress hormones plays a big role?
How eating “naked carbs” trigger intense hunger signals?
My recommendations for feeling full.
00:00 Welcome and Episode Setup
00:43 Why You’re Always Hungry
01:06 Reason 1 Skipping Breakfast
03:27 Reason 2 Naked Carbs
05:05 Fix 1 Eat Morning Protein
06:32 Fix 2 Dress Your Carbs
07:05 Wrap Up and Subscribe
🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟
My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!
🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com
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Welcome to the Nine to Five Wellness Podcast, a show about corporate wellness solutions with innovators and forward-thinking leaders who are at the forefront of the workplace wellness movement. I'm your host, Aisha Tahir.
Welcome to the Nine to five Wellness Podcast, episode number 113. Today's episode is part of the Wellness Wednesday series, where I share a quick wellness tip with you guys, and I'm going to dive into a question that I get almost every day. Most of my patients or clients come to me and they're. Complaint is I'm constantly hungry. I'm always craving something. Even after I've eaten a meal, what do I do? So today I'm going to break down the science of being repeatedly hungry and I'm gonna give you a roadmap to feeling satisfied. Now, there are three reasons why your full switch might be off.
First it might be because you're skipping that morning meal, which we call breakfast, which literally means breaking the fast.
The eight to 12 hours you have spent sleeping without food. Now your body starts the day with low fuel, relying on stored energy. When you refuse to replenish that fuel. Your body tries to compensate. It releases stress hormones, specifically cortisol and adrenaline. And you know what? That's why you feel focused or alert early on. Those hormones are necessary for you to wake up, but you aren't actually energized. You are running on stress hormones.
As the morning goes on, that adrenaline wears off, but your body is still starving for glucose as fuel. You're most probably gonna reach for some form of simple carbohydrate or refined carbohydrates in form of bread or croissant or donuts or bagel maybe, or even oatmeal. Oatmeal also has simple carbohydrates. Let me tell you why it backfires later.
Most of my patients share with me that they skip breakfast because that's the only way they can save extra calories or they're saving calories.
But research shows, while you might be skipping 300 or 400 calories in the morning, you are much more likely to overcompensate by eating a much larger, less nutritious lunch or dinner later.
Because your blood sugar is now so low, by afternoon, your brain reward system becomes extra sensitive. It doesn't want a healthy salad. It wants instant energy. It wants simple carbohydrates, it wants sugar, and sometimes it wants combination of fat and sugar, which is dangerous. So you are literally wired to crave unhealthy food to pull yourself out of that energy deficit.
Second most common reason why you might be constantly hungry or craving carbohydrates is if you're eating naked carbs because they set you up for blood sugar roller coaster.
If your breakfast or any other meal was just a bagel or maybe a sugary latte or maybe a big bowl of pasta, your blood sugar spiked and then it crashed. When it hits the floor, your brain panics and sends out a massive hunger signal to get that energy back up stat. Naked carbs or refined carbohydrates eaten alone without fat, fiber or protein, or considered unhealthy because they're digested rapidly and they cause sharp spikes in blood sugar and insulin. This leads to energy crashes, increased hunger, cravings, fat storage, and long-term risks like diabetes and cardiovascular disease.
So without fiber or nutrients to slow the digestion naked carbohydrates. Quickly turn into glucose, creating a rapid, high spike in blood sugar, followed by a sudden crash, which is why you feel hungry because they digest quickly , and they do not satiate you, causing hunger to return shortly after eating and promoting overeating.
So here are a few tips for you guys to avoid feeling hungry all day long. And to be satisfied. Start your day with a small breakfast within 30 minutes of waking up. You should be eating a small morning snack. Start with something like a handful of almonds or cashews, a fruit with nut butter like apples with peanut butter, or apples with almond butter, a hard boiled egg, or half a cup of Greek yogurt, topped with some nuts.
If eating makes you nauseous in the morning, try a smoothie with protein powder. It's easy on your stomach, and I'm a big fan of whey protein powder and whey protein shakes. So try that out and. If you're too rushed, set your alarm 15 minutes earlier. A piece of whole wheat toast with peanut butter is enough to stabilize your blood sugar levels and remember to prioritize protein, a high protein snack like Greek yogurt or eggs with a handful of nuts keeps you full and stops those hunger pans throughout the day. So remember to eat your breakfast. Also, I wanna share with you how to dress your carbohydrates. If you pair simple, refined carbohydrates with protein, healthy fats or fiber, they slow down the digestion process, and it also curbs your blood sugar spikes. So as a result of that, it increases satiety. So instead of eating that bagel or toast by itself, top it with avocados, nuts, nut butters, eggs, or cheese.
That's all from me today. I hope you start eating your breakfast and you dress your carbohydrates. Talk to you guys soon.
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