Decoding Hunger: Understanding Your Body’s Cues

Hunger is a natural part of life, but have you ever stopped to consider why you’re feeling hungry? Understanding the difference between physiological and psychological hunger can help you make more intentional choices and better respond to your body’s needs.

Physiological Hunger: Your Body’s Need for Fuel

Physiological hunger is your body’s way of signaling that it needs nourishment. It occurs when blood sugar levels drop, and energy stores are depleted, prompting your brain to send signals to your body that it’s time to eat.

Signs of physiological hunger include:

• A rumbling stomach
• Low energy or fatigue
• Difficulty focusing
• Irritability or mood swing
• Nausea 

Ignoring these hunger cues for too long can intensify cravings, often leading to overeating or reaching for high-calorie, quick-fix foods like sweets and processed snacks. This happens because your body prioritizes fast energy restoration over balanced nutrition.

Psychological Hunger: When Emotions Drive Eating

Psychological hunger, on the other hand, is not about your body’s need for energy—it’s driven by emotions, habits, or environmental triggers. You might feel the urge to eat out of boredom, stress, sadness, or simply because it’s part of a routine (like snacking while watching TV).

Common signs of psychological hunger include:

• Sudden cravings for specific foods (usually high in sugar, salt, or fat)
• Feeling “hungry” shortly after eating a meal
• Eating out of habit, stress, or boredom rather than true physical need
• Seeking comfort through food rather than nourishment

One of the trickiest aspects of psychological hunger is that it can feel just as real as physiological hunger. Stress sends powerful hunger signals, making it difficult to distinguish between the two 

How to tell the difference

While both types of hunger are unique to each person, here are some general ways to differentiate:

• Physiological Hunger: Develops gradually, typically occurring 2–3 hours after your last meal. You’ll likely experience physical signs such as stomach growling, fatigue, or difficulty concentrating.
• Psychological Hunger: Tends to be sudden and tied to cravings. For example, you may crave popcorn at the movies or chocolate when feeling stressed—but you’re unlikely to crave vegetables when experiencing this type of hunger.

At the Aging, Metabolism, and Emotion Center at UCSF, we recognize that individuals experience hunger differently. We believe that building a stronger relationship between your mind and body, via mindful awareness training can help you make choices that are aligned with your goals and values.

Join Our Study: Mindful Motivation

Currently, we are recruiting for Mindful Motivation, a beginner-friendly mindfulness program aimed at improving eating behaviors. If you are a UCSF student who experiences episodes of overeating and feeling out of control during these episodes, you may be eligible to participate in our study.

Participation includes:

• Completing online surveys
• Blood sugar level monitoring for 20 days
• Three in-person visits for pre- and post-assessments
• A free 1-year subscription to Headspace, a meditation app
• A chance to meet with a licensed therapist for 8 weeks of treatment
• Earn up to $150 in gift cards

You can refer to our website mmstudy.wixsite.com/mindfulmotivation for more information.

If you are interested in participating, click on this link to fill out our eligibility questionnaire. 

For questions, feel free to reach out to us at mindfulmotivation@ucsf.edu.