EPISODE 98: Learning to Feel Your Fullness

It’s fascinating how we’re born with this really cool system within our bodies that communicates when to eat (hunger!) and when to stop (fullness!). Yet so many of us are caught up in following restrictive meal plans and obsessive calorie counting that we’re not even noticing these physical cues.

On this week’s episode of the Fat Murder Podcast, join co-coach, Eileen Trujillo, and me as we discuss how to use fullness as your secret weight loss weapon.

In this episode, you’ll learn:

▪️How fullness is a great way to monitor how your body responds to certain foods based on its daily caloric needs.

▪️How our caloric needs vary widely based on a whole slew of variables — activity level, sleep patterns, menstrual cycle, thermic effect of food (TEF), etc.

▪️Understanding the varying degrees of fullness and the physical sensations you experience

▪️The ways in which being more aware of fullness can help you manage portions, control emotional eating, and know when to stop eating

It seems like most of us only know TWO modes of eating: STARVING or STUFFED. Very rarely do we actually take the time to slow down and sit quietly alone with our food and observe our physical cues.

The truth is, your success is hanging out in the grey, not in the extremes.

Is this easy? Hello no! It takes a ton of practice and patience, but through persistent practice, it becomes easier to identify your body’s ideal needs to effortlessly maintain a healthy weight.

Do you struggle to stop eating when your body says no but your mind says more? What are your current fullness struggles? 

Check out this episode and let us know what you think.


Weight loss

Psychology Quiz: Discover Your Diet Personality Type

Train your brain to eat like a “naturally thin” person

Take our 3-minute quiz and end the battle with your weight for good.

  • Become a magical unicorn that can just stop at one cookie
  • Build fat loss habits that make losing weight easy and permanent
  • Never download another weight loss app again
  • Don’t wait until Monday to get “back on track”
1. What is your goal?  
2. What gender do you identify with?  
3. What is your age?  
4. Having something to look forward to can be a big motivator to stick to your plan. Do you have an important event coming up?  
Please answer all questions to proceed
5. Our program, Unstuffed, uses psychology to understand your eating habits and personalize your plan. When do you typically feel an urge to grab a snack?  
6. What typically triggers your urge to snack and nibble?  
7. Have any life events led to weight gain in the last few years? (Choose all that apply)  
8. How long has it been since you were at your ideal weight? (Choose all that apply)  
Please answer all questions to proceed
9. Which statement best describes you?  
10. Which statement best describes you?  
11. Which statement best describes you?  
12. Which statement best describes you?  
Please answer all questions to proceed
13. Which statement best describes you?  
14. Which statement best describes you?  
15. Which statement best describes you?  
16. Which statement best describes you?  
17. Which statement best describes you?  
Please answer all questions to proceed
Enter your email to receive your diet personality assessment:  
First Name  

We’ll also be sending you scientifically proven tools to help you get started:

  • Lose the Diet, Gain a Life: 7 Steps to Food Freedom. A guide on how to eat and think like a “naturally thin” person without ever having to diet again.
  • Psychology-based Audio Lessons to take your first steps towards weight loss success.
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