Actionable Knowledge.

• The more you overeat factory food, the more sedentary you are, and the worse your bioreactor dysfunction and dysbiosis, the hungrier you will be for a given nutritional deficit.
• The human brain is the most energy-consuming organ of the body. Despite comprising only about 2% of the body's mass, the brain consumes up to 20% of the body's energy. As energy in the form of glucose is depleted from your blood, hunger spikes. However, if you resist this hunger spike, the body will replenish the blood glucose with the glucose from the muscles. The intense hunger will decrease 30 to 60 minutes after the hunger spike. You will make it to the next meal and have saved eating all those extra calories.
• If you eat until you are full at the table, you will always overeat. If you are still hungry 30 minutes after leaving the table, eat more. If you feel full before 30 minutes, eat less. Properly understood, the sensation of fullness is a much more effective means of avoiding overeating than trying to count calories.
• Once you overcome the 3 to 4-hour post-last-meal hunger spike and avoid the need to snack to fall asleep, you activate the best hunger mitigation strategy available. You fall asleep. The severity of hunger becomes irrelevant when you are unaware due to sleep. Sleep is the great equalizer. You may dream more about food, but mostly, you'll sleep through it and be unaware you're hungry.

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