Coaching practices for Types of Hunger Jan Chozen Bays
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For Types of Hunger Jan Chozen Bays, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I find myself eating and I’m not even sure I was hungry
- There’s this restless, gnawing kind of hunger where I’ve clearly eaten enough but nothing has actually hit the spot
- The moment I’m hungry I have to fix it, and I hate that a missed meal can wreck my mood
- I keep finishing meals uncomfortably stuffed because I just eat until the plate’s clean
- When I’m hungry and rushed I grab whatever’s easiest, and what’s easiest is always the chips on the counter
Practices that may help
- Identifying the nine hungers before eating
Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
Mindful Eating, Made Practical - Distinguish protein appetite from general hunger
Learn to recognize the specific "nothing satisfies" hunger that signals a protein shortfall, not just a need for more food.
The Protein Leverage Hypothesis, Made Practical - Mindful Eating, Made Practical
Mindful eating is the practice of bringing full sensory and interoceptive attention to the experience of eating — noticing hunger and satiety cues, flavors, textures, and emotional drivers of eating — without judgment. Jan Chozen Bays’s work distinguishes nine "hungers" beyond stomach hunger. Evidence for mindful eating is most consistent for reducing binge eating and emotional eating; effects on weight alone are modest and mixed. - Deliberate fasting as a discomfort practice
Periodically skip a meal or fast for a day — deliberately, not as diet, but as training.
Voluntary Discomfort: The Stoic Practice of Chosen Hardship - Hunger-satiety scale — eating within the 3–7 window
Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.
Mindful Eating, Made Practical - Redesign your food environment for protein defaults
Put protein-dense foods front and visible so they are the low-effort first choice, not the deliberate one.
The Protein Leverage Hypothesis, Made Practical - Stop eating at 80 % full (Hara hachi bu)
The Okinawan practice of eating until 80 % full naturally regulates caloric intake without calorie counting.
Blue Zone Principles: The Power 9 Longevity Practices - Use water to distinguish thirst from hunger
Mild dehydration signals can mimic hunger; drinking water before snacking often reveals whether the urge is genuine hunger or a hydration deficit.
Mindful Hydration: Water, Cognition, and Mood - Serving from a distance, not the table
Plate food away from where you eat so seconds require a deliberate trip.
Hara Hachi Bu, Made Practical - Eating with full attention
Eat without screens so you can actually notice taste and fullness.
Hara Hachi Bu, Made Practical
Related concerns
- Hunger Satiety Scale
Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.
Hunger-satiety scale — eating within the 3–7 window
- 9 Year Old Growth Spurt But Never Hungry
Eat when hunger reaches 3 on a 0–10 scale and stop when satiety reaches 7 — neither starving nor stuffed.
- Hangry Self Regulation
Use interoception to catch hunger, fatigue, and tension early and meet the need before it escalates.
Act on early body signals (needs care)
- Hunger Awareness Before Eating
Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
Identifying the nine hungers before eating
- Jan Chozen Bays Mindful Eating
Mindful eating is the practice of bringing full sensory and interoceptive attention to the experience of eating — noticing hunger and satiety cues, flavors, textures, and emotional drivers of eating — without judgment. Jan Chozen Bays’s work distinguishes nine "hungers" beyond stomach hunger. Evidence for mindful eating is most consistent for reducing binge eating and emotional eating; effects on weight alone are modest and mixed.
- Nine Hungers Mindful Eating
Before each meal, check which of the nine hungers (eye, nose, mouth, stomach, cellular, mind, heart, touch, water) is actually asking to be fed.
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