If you’ve ever felt hungry and wondered “What is wrong with me?”—this episode will change how you see it.

Hunger isn’t a lack of discipline. It’s a biological signal driven by your brain, hormones, and environment.

In this episode, we break down what hunger actually is and why it can feel so hard to control. You’ll learn how key hormones like ghrelin, leptin, insulin, and GLP-1 regulate appetite—and why your brain is the real decision-maker.

More importantly, we cover the three types of hunger:

• Homeostatic (true energy need)
• Hedonic (pleasure-driven)
• Conditioned (habit-based)

Understanding the difference is what gives you power.

We also explore how ultra-processed foods, sleep, and stress disrupt hunger signals—and what you can do to better regulate your appetite without restriction.

In this episode:

• What hunger actually is
• The hormones behind appetite
• The 3 types of hunger
• How processed foods impact hunger
• Why sleep and stress matter

This isn’t about fighting your hunger—it’s about understanding it so you can make more informed choices.

References:

Batterham RL et al. (2002). Gut hormone PYY(3-36) physiologically inhibits food intake. Nature.
Cummings DE et al. (2001). A preprandial rise in plasma ghrelin levels suggests a role in meal initiation. Diabetes.
Friedman JM & Halaas JL (1998). Leptin and the regulation of body weight. Nature.
Hall KD et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain. Cell Metabolism.
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. AJCN.
Martinez Steele E et al. (2016). Ultra-processed foods in the US diet. BMJ Open.
Monteiro CA et al. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition.
Morton GJ et al. (2006). Central nervous system control of food intake. Nature.
Schwartz MW et al. (2000). Central nervous system control of food intake. Nature.
Spiegel K et al. (2004). Sleep curtailment… decreased leptin and increased hunger. Annals of Internal Medicine.
Volkow ND et al. (2013). Obesity and addiction: Neurobiological overlaps. Nature Reviews Neuroscience.
Wang L et al. (2021). Trends in ultra-processed food consumption. JAMA.
Woods SC (1991). The eating paradox. Psychological Review.

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

Perimenopause isn’t one moment—it’s a multi-year transition, and most women have no idea what’s actually happening in their bodies.

In this episode, we break down the four phases of perimenopause in a clear, science-backed way—so you can stop guessing, stop panicking, and start understanding what your body is doing.

You’ll learn why menopause itself is just one single day, why everything leading up to it can feel chaotic, and how this phase is best understood as reverse puberty—your hormones shifting, not failing.

We walk through what’s happening hormonally in each phase, what symptoms you might notice, and how long each stage typically lasts. Most importantly, you’ll learn that this is temporary—not something that lasts forever.

In this episode:

• What perimenopause actually is (and what it isn’t)
• The 4 phases and how to identify where you are
• Why your hormones feel unpredictable (and why that’s normal)
• What changes to expect with your cycle over time
• Why tracking your cycle is one of the most powerful tools you have
• The difference between “something is wrong” vs. “this is a transition”

We also cover how to support your body through this phase by focusing on what actually matters:
nutrition, movement, sleep, and stress management.

Because you don’t need to fix your hormones—you need to support your body through the transition.

You’re not broken. You’re evolving.

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!

Ever feel like staying healthy today requires constant effort, planning, and discipline?

You’re not imagining it. Modern life is designed in ways that make health harder than it used to be. From ultra-processed foods and sedentary jobs to a culture built around convenience and constant access to calories, our environment often works against our biology.

In this episode, we break down why maintaining your health today can feel like an uphill battle—and why that doesn’t mean you’re failing. It means you’re navigating what public health researchers call an “obesogenic environment”: surroundings that make overconsumption easy and physical activity harder.

You’ll learn how changes in our food system, movement patterns, and daily routines have reshaped the health landscape—and most importantly, what you can do about it.

In this episode:

• Why modern environments promote overeating
• How ultra-processed foods increase calorie intake
• Why sedentary lifestyles changed daily energy expenditure
• The hidden role of convenience and “friction” in eating behavior
• Why health requires more intention today
• Five practical strategies to make healthy choices easier

The goal isn’t perfection—it’s awareness and creating an environment that supports your health instead of working against it.

You’re not failing. You’re navigating a system that wasn’t built for human health.

References

Baumeister, R. F., et al. (1998). Ego depletion. Journal of Personality and Social Psychology.
Ducrot, P., et al. (2017). Meal planning, diet quality and body weight. Int. Journal of Behavioral Nutrition and Physical Activity.
Hall, K. D., et al. (2019). Ultra-processed diets increase calorie intake and weight gain. Cell Metabolism.
Juul, F., et al. (2022). Ultra-processed food consumption and obesity in the U.S. American Journal of Clinical Nutrition.
Levine, J. A. (2002). Non-exercise activity thermogenesis (NEAT). Proceedings of the Nutrition Society.
Martínez Steele, E., et al. (2016). Ultra-processed foods and added sugars in the U.S. diet. BMJ Open.
Matthews, C. E., et al. (2008). Sedentary behavior and health outcomes. American Journal of Epidemiology.
Pontzer, H. (2015). Constrained energy expenditure model. Current Biology.
Pontzer, H. (2021). Burn: New Research Blows the Lid Off How We Really Burn Calories.
Swinburn, B., et al. (1999). Obesogenic environments. Preventive Medicine.
Young, L. R., & Nestle, M. (2002). Expanding portion sizes. American Journal of Public Health.

Support the show

Get Weekly Health Tips: thrivehealthcoachllc.com

Join the Thrive Collective Facebook group

Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com

Podcast Produced by Virtually You!