{HMW} Why Some Meals Keep You Full for Hours

Dear Reader,

Ever felt perfectly satisfied after a meal, only to find yourself back in the kitchen an hour later wondering what happened?

You ate enough. You even stopped at comfortable fullness. But somehow, the satisfaction just... evaporated.

This week's Consciously Eaten podcast episode digs into what I call "the fullness fade"—and more importantly, why some meals keep you satisfied for hours while others leave you searching for more within minutes.

Spoiler: it's not about willpower or eating more. It's about understanding how protein, fiber, blood sugar, and even your attention during meals work together to create lasting satisfaction.

I break down the five most common patterns of fleeting fullness (including the one that might be happening to you right now), plus practical troubleshooting for when hunger returns unexpectedly despite your best intentions.

Ready to build meals that actually sustain you? This episode is exclusively available to paid Just One More Bite community members. Join here to access the full Consciously Eaten podcast library (39 episodes now that are each more like a mini-course), plus monthly Mindful Lounge sessions and our supportive community space.

Already a member? Listen to this week's episode in your member portal.

Have it:

Interesting article alert: This Easy Morning Habit Can Help You Feel More Awake and Focused

Made it:

5-Senses Sunday

What do pierogis, calzones, and samosas have in common? They're all "packages of goodness" - and apparently my favorite way to eat. This week I'm also exploring which foods make you smell good (tofu, who knew?), the man who bottled ocean sounds in the 1970s, and why showering in the dark might be the winter ritual you need. Come wander through this week's 5-Senses Sunday.

RECIPE BUNDLE: Winter Soup Recipe Bundle

New Blog Post: The Reverse Food Pyramid: Why Starting with Restriction Is Setting You Up to Fail

Want it:

This cookbook of 95 nourishing winter recipes

This beautiful ring from one of my favorite (and quirkiest) online store.

Ingredient Spotlight:

Sunchokes

If you've never cooked with sunchokes, they're worth getting past the unfortunate name. These knobby tubers (also called Jerusalem artichokes, though they're neither from Jerusalem nor related to artichokes) taste like a cross between a potato and an artichoke heart, with a subtle nuttiness that gets more pronounced when roasted.

The texture is what makes them interesting: they stay slightly creamy inside while developing crispy, caramelized edges in the oven. They're also one of those vegetables that work raw—thinly sliced in salads, they add a fresh crunch similar to water chestnuts.

One thing to know: sunchokes contain inulin, a prebiotic fiber that feeds beneficial gut bacteria. For some people, this means they can cause digestive discomfort if you eat a lot at once, especially if you're new to them. Start with a small portion and see how your body responds. Cooking them helps break down some of the inulin, making them easier to digest than raw.

21 Recipes featuring Sunchokes

Announcements & Upcoming:

Working on:

The Eating Empowerment Journal (see a sneak peek here - available on Amazon soon!)

The Sensory Immersion Program - We begin in January, get on the waitlist here!

The 2025 Healthy Holidays Gift Guide (should be ready within 2 weeks!) Check out last year's guide here.

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