{HMW} Between ravenous and stuffed: finding your actual sweet spot

Dear Reader,

Hunger and fullness aren't binary states. They actually exist on a spectrum most of us were never taught to read.

Think of it as a scale from 1 to 10. At 1, you're ravenous, dizzy, desperate. At 10, you're Thanksgiving-dinner stuffed, uncomfortable, unbuttoning your pants. Neither extreme supports conscious eating or body trust.

The sweet spot?

Starting to eat around a 3 or 4 (genuinely hungry, but not frantic) and stopping around a 6 or 7 (satisfied, energized, knowing you could eat more but don't need to).

Most of us swing between extremes—waiting until we're at a 1 or 2, then eating past an 8 or 9. We've lost touch with the subtle signals in between, often because of childhood patterns around scheduled meals and clean plates. And here's the catch: satiety signals take about 20 minutes to register, so eating quickly means you can blow past satisfaction before your brain gets the message.

Your sweet spot numbers might look different from mine.

The real indicator?

How you feel 30-60 minutes after eating. Steady energy and comfort mean you've found your range. Sluggishness and brain fog mean you've overshot it.

Understanding this intellectually is just the beginning. Learning to recognize where you are on this scale in real-time takes practice and patience.

Want to dive deeper into intuitive eating and food freedom? Join my paid Substack, Just One More Bite with Jenny Berk, for weekly insights, practical tools, and a community that gets it.

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5-Senses Sunday

After 5 years of vegan cheese disappointment, I finally found one that tastes like the real thing. Plus: how sports arenas use scent to energize fans, my cozy jazz discovery, and more in this week's 5-senses Sunday. 🧀🎵

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Ingredient Spotlight:

Sumac

If you've never tried sumac, you're missing out on one of the most underrated spices in the Middle Eastern pantry. This deep burgundy spice has a tangy, lemony flavor that brightens up just about anything it touches—without the moisture that actual lemon juice adds. I love sprinkling it on roasted vegetables, hummus, or even popcorn (trust me on this one).

Sumac is loaded with antioxidants and has been used traditionally for its anti-inflammatory properties. But honestly? I mostly love it because it makes food taste brighter and more interesting without any extra effort. Keep a jar of this in your spice cabinet and you'll find yourself reaching for it all the time.

Here are some recipes for you to try using Sumac, enjoy!

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