Was really hoping to hear something new in this content. I hate it when people say, "you'll know when you're full." Ugh! Never in my life have I "known" I was full unless I had stuffed myself silly (like Thanksgiving or a buffet). Ten minutes after a meal, I often want a snack.
I also eat more slowly than anyone I know, savor each bite (serious foodie!), AND eat a larger volume of food than anyone I know - and don't feel right if I eat less. The stress of forcing myself to eat less can be overwhelming.
Was obese as a child, slimmed down as a teen and stayed fit & slim-ish (with a strict exercise regimen) till weight started returning in my 40's. Currently 62, carrying an extra 40+ pounds and I hate it! Exercise enough that my cholesterol, A1C, blood pressure, etc all stay enviably low, but I struggle daily with weight and our societal bias against extra pounds on women. (that's still going strong despite "body positivity" noise to the contrary.) I don't want to tether myself to a lifetime of Ozempic type drugs.
When I started seeing articles about Leptin and Ghrelin, and how some people don't have normal mechanisms with these hunger hormones, it was like a cloud of guilt was lifted. Finally, someone understood! I eat very healthy foods, omnivore high clean protein & veg mostly (30 different plant foods per week for a healthy microbiome!). I follow the Glucose Goddess' advice for how to avoid "normal" blood sugar spikes that lead to cravings. Exercise & strength-train harder than I ever have. I'm muscular, but the fat just sits there!
I'll never be someone who can put only 2/3 of the food I want to eat on my plate, or stop eating before the plate is clean - though I wish I could. I guess some of us will just carry extra weight despite being otherwise fit and healthy! and I wish those teaching fat loss concepts would include some thought about this when making these blanket recommendations as if they'll work for everyone.
otherwise, good content, bro :)