
The Hunger Habit
Why We Eat When We're Not Hungry and How to Stop
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Narrated by:
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Judson Brewer MD PhD
About this listen
A program proven to heal our relationship with food and our bodies from New York Times bestselling author of Unwinding Anxiety.
Sometimes it feels as if there are as many ways to struggle with food as there are foods to eat. Craving, habit, emotions, boredom, stress, anxiety, or just the simple fact that a box of donuts seems to be omnipresent in the break room (free food!) can lead to feeling out of control around food. While anxiety feels like something that happens to us, the pull of food seems like something we should be able to handle. After all, we have to eat! But it’s not that simple. The result of this constant struggle—and then giving in or giving up—is a toxic cocktail of shame and self-judgment that makes it feel like it is impossible to change our behavior.
The Hunger Habit is based on Judson Brewer’s deeply researched plan proven to help us understand what is going on in our brains so that we can heal the guilt and frustration we experience around eating. This is not a diet book pretending not to be a diet book. The step-by-step program focuses on training our brains to tap into awareness to change our relationship with food and eating—shifting it from fighting with ourselves to befriending our minds and bodies. There is no willpower, calorie-counting, or restricted eating. Setbacks are a good thing! The key is to learn how to work with our brains rather than resisting our impulses, and to adopt an attitude of self-kindness rather than self-judgment.
Grounded in cutting-edge neuroscience and Brewer’s several decades of clinical practice as a psychiatrist, The Hunger Habit is both accessible and compassionate. It will finally help you break out of food jail and reclaim your life.
©2024 Judson Brewer (P)2024 Penguin AudioListeners also enjoyed...
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Critic reviews
“Stop fighting with food and read this book!” —Arianna Huffington, #1 New York Times bestselling author of Thrive
“If you're looking to heal your relationship with food, the solution rarely lies entirely in changing what you eat. Jud Brewer empowers us to let go of our unhelpful habits and trade them in for helpful, long-lasting ones using cutting-edge neuroscience, practical mindfulness, relatable stories, and real-life examples. This book isn't about restrictive diets or obsessions – it's about finding hope, empowerment, and real, lasting recovery.” —Molly Carmel, author of Breaking Up With Sugar
“Judson Brewer offers a potent recipe for healing unhealthy eating habits: Blend together an understanding of how the brain works with the power of awareness itself. For the countless humans who struggle with craving, this book is filled with life giving insights and tools!” —Tara Brach, author of Radical Acceptance and Radical Compassion
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Story
After completely and independently conquering a debilitating eating disorder, Kathryn Hansen wrote Brain over Binge to share her struggle with those still trapped in the compulsive binge-purge cycle. Since the book’s initial release in 2011, it has endured as an essential road map for using the power of the brain to erase harmful habits and create lasting change. The second edition is fully revised and updated with new information, compelling insights, and uplifting success stories that will inspire listeners to break free from their own self-defeating behaviors.
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Never realized I was a binge eater.
- By Laura B VA on 01-15-24
By: Kathryn Hansen
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Stop Sabotaging Your Weight Loss
- Why You Do It and How to Fix It
- By: Jennifer Powter MSc
- Narrated by: Jennifer Powter
- Length: 5 hrs and 54 mins
- Unabridged
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Do you stay on your diet for three or four days before you find yourself eating a bag of potato chips, drinking two glasses of Shiraz, and feeling as if you’ve fallen off the wagon again? It is possible to put an end to your self-sabotaging tendencies so that you can lose weight without the deprivation and restriction required when dieting. If you’re ready to put an end to sabotaging your weight loss goals so you can lose the weight for good one last time, then join weight loss and mindset expert Jennifer Powter as she shows you how.
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Loved it from beginning to end.
- By SMKelsey on 06-08-22
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Brain-Powered Weight Loss
- The 11-Step Behavior-Based Plan That Ends Overeating and Leads to Dropping Unwanted Pounds for Good
- By: Eliza Kingsford, Debora Yost
- Narrated by: Eliza Kingsford
- Length: 7 hrs and 16 mins
- Unabridged
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Losing weight and successfully maintaining it over the long term is not as much about what you put in your stomach; it's more about what's happening in the brain. In Brain-Powered Weight Loss, psychotherapist and weight management expert Eliza Kingsford shows that more than 90 percent of people who go on diet programs (even healthy ones) fail or eventually regain because they have a dysfunctional relationship with food.
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A long lived classic in the making, worth listening over and over
- By Ryan C. Kacir on 05-15-18
By: Eliza Kingsford, and others
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Allen Carr's Easy Way to Quit Emotional Eating
- Set Yourself Free from Binge-Eating and Comfort-Eating
- By: Allen Carr
- Narrated by: Gabrielle Glaister
- Length: 6 hrs and 39 mins
- Unabridged
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Allen Carr's Easyway is the most successful self-help stop-smoking method of all time. It has helped millions of smokers all over the world to quit and has since been used to treat other addictions such as drinking and gambling. Allen Carr's Easyway method works by unravelling the brainwashing that leads us to desire the very thing that is harming us, meaning that we are freed from the addiction rather than merely restricting our behaviour. The Easyway method has now been applied to the problem of emotional eating.
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Great book if its your first one
- By Maria on 03-14-21
By: Allen Carr
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The Emotional Eater's Repair Manual
- A Practical Mind-Body-Spirit Guide for Putting an End to Overeating and Dieting
- By: Julie M. Simon MA MBA
- Narrated by: Carol Grace Anderson
- Length: 12 hrs and 12 mins
- Unabridged
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Despite our best intentions, many of us find ourselves routinely overeating at meals, snacking mindlessly, or bingeing regularly. As emotional eaters, we turn to food for comfort, soothing, distraction, and excitement. There’s a disconnection fueling our eating, robbing years from our lives, and we know it. We’re tired of restrictive diets that lead back to overeating, and we’re ready to try something different.
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Missing the PDF that is referenced throughout the audiobook
- By Tiffany R. on 07-08-24
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Good Food, Bad Diet
- The Habits You Need to Ditch Diet Culture, Lose Weight, and Fix Your Relationship with Food Forever
- By: Abby Langer
- Narrated by: Natalie Duke
- Length: 6 hrs and 58 mins
- Unabridged
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Empowering, inclusive, smart, and a must-have, Good Food, Bad Diet will give you the tools to reject diets, repair your relationship with food, and lose weight so you can move on with your life.
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Good content, terrible language
- By Joshua Schroeder on 07-22-21
By: Abby Langer
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Weight Loss Motivation Hacks
- 7 Psychological Tricks That Keep You Motivated To Lose Weight
- By: Derek Doepker
- Narrated by: Derek Doepker
- Length: 47 mins
- Unabridged
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What if you could simply reprogram your brain with powerful psychological "mind-hacks" to create unstoppable motivation on-demand, and finally reach your weight loss goals with ease?
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Great ideas and motivation
- By Michele Parkinson on 11-12-15
By: Derek Doepker
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How to Lose Weight for the Last Time
- Brain-Based Solutions for Permanent Weight Loss
- By: Katrina Ubell
- Narrated by: Katrina Ubell
- Length: 8 hrs and 17 mins
- Unabridged
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As a pediatrician, Katrina Ubell, MD, always struggled with her weight—she was either 40 pounds overweight, or struggling to lose that weight. Although she'd regularly counsel parents on the importance of keeping their kids healthy and fostering good eating habits, Dr. Ubell, as a busy professional, was never able to do the same for herself. Like everyone else, she tried many different diets and programs, but would always regain the weight.
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Where is the PDF?
- By Amazon Customer on 09-28-22
By: Katrina Ubell
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The Binge Code
- 7 Unconventional Keys to End Binge Eating and Lose Excess Weight
- By: Ali Kerr
- Narrated by: Elizabeth Jamo
- Length: 6 hrs and 4 mins
- Unabridged
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In The Binge Code, UK nutritional therapist and best-selling author of The Bulimia Help Method Alison Kerr will show you how to end your struggle with binge eating, food cravings, and yo-yo diets and shed excess weight - and never put it back on! The Binge Code is a bold new audiobook based on hard science and over 10 years of helping people end their binge eating issues and lose excess weight.
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Excellent book
- By A. Martin on 02-09-18
By: Ali Kerr
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Never Binge Again(tm)
- Reprogram Yourself to Think like a Permanently Thin Person. Stop Overeating and Binge Eating and Stick to the Food Plan of Your Choice!
- By: Glenn Livingston Ph.D.
- Narrated by: Glenn Livingston
- Length: 11 hrs and 8 mins
- Unabridged
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If you struggle with binge eating, emotional eating, stress eating, or if you repeatedly manage to lose weight only to gain it all back, you may be approaching things with the wrong mindset. From his perspective as a formerly food-obsessed psychologist - and previous consultant to major food manufacturers - Dr. Livingston shares specific techniques for isolating and permanently dis-empowering your “fat thinking self”.
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Waste of time...
- By Laura on 09-19-19
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Anti-Diet
- Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating
- By: Christy Harrison
- Narrated by: Christy Harrison
- Length: 9 hrs and 46 mins
- Unabridged
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Sixty-eight percent of Americans have dieted at some point in their lives. But upwards of 90 percent of people who intentionally lose weight gain it back within five years. And as many as 66 percent of people who embark on weight-loss efforts end up gaining more weight than they lost. If dieting is so clearly ineffective, why are we so obsessed with it? The culprit is diet culture, a system of beliefs that equates thinness to health and moral virtue, promotes weight loss as a means of attaining higher status, and demonizes certain ways of eating while elevating others.
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Processed food industry fights back
- By jamal liles on 12-29-19
By: Christy Harrison
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Unf--k Your Body
- Using Science to Eat, Sleep, Breathe, Move, and Feel Better
- By: Faith G. Harper
- Narrated by: Faith G. Harper PhD
- Length: 5 hrs and 15 mins
- Unabridged
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Dr. Faith G. Harper explains the emerging science of the gut-brain connection and the vagus nerve so that everyone can understand what’s going on in your body and how to make friends with it again, especially if you’ve experienced trauma or chronic stress. Filled with straight talk and practical exercises so you can reconnect with your physical needs and reactions, work through body shame, manage illness and disability, and implement small changes that make a huge difference in how you feel every day. You are a whole person, and it’s time to reconnect with yourself!
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she lost me at - weight loss is racist as f*ck
- By E Vermillion on 09-21-22
By: Faith G. Harper
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The Hungry Brain
- Outsmarting the Instincts That Make Us Overeat
- By: Stephan J. Guyenet Ph.D.
- Narrated by: Aaron Abano
- Length: 9 hrs and 6 mins
- Unabridged
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No one wants to overeat. And certainly no one wants to overeat for years, become overweight, and end up with a high risk of diabetes or heart disease--yet two thirds of Americans do precisely that. Even though we know better, we often eat too much. Why does our behavior betray our own intentions to be lean and healthy? The problem, argues obesity and neuroscience researcher Stephan J. Guyenet, is not necessarily a lack of willpower or an incorrect understanding of what to eat.
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Absolute Terrible
- By Innate on 06-11-17
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Intuitive Eating
- A Revolutionary Program That Works
- By: Evelyn Tribole MS RD, Elyse Resch MS RD FADA CEDRD
- Narrated by: Pam Ward
- Length: 13 hrs and 52 mins
- Unabridged
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Intuitive Eating is the go-to book on rebuilding a healthy body image and making peace with food. We’ve all been there—angry with ourselves for overeating, for our lack of willpower, for failing at yet another diet. But the problem isn’t us; it’s that dieting, with its strict rules, keeps us from listening to our bodies. Written by two prominent nutritionists, Intuitive Eating will teach you how to reject diet mentality forever; how our three eating "personalities" define our eating difficulties; how to find satisfaction in your eating; and much, much more.
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Binging is gone ☺️
- By Jojo on 03-19-16
By: Evelyn Tribole MS RD, and others
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When Food Is Comfort
- Nurture Yourself Mindfully, Rewire Your Brain, and End Emotional Eating
- By: Julie M. Simon, Omar Manejwala MD - foreword
- Narrated by: Rosemary Benson
- Length: 10 hrs and 47 mins
- Unabridged
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If you regularly eat when you're not truly hungry, choose unhealthy comfort foods, or eat beyond fullness, something is out of balance. The good news is that the brain can be rewired for optimal emotional health. When Food Is Comfort presents a breakthrough mindfulness practice called inner nurturing, a comprehensive, step-by-step program developed by an author who was herself an emotional eater.
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Reach enlightenment, and you'll stop overeating.
- By Jonathan O. on 05-03-20
By: Julie M. Simon, and others
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I'll Start Again Monday
- Break the Cycle of Unhealthy Eating Habits with Lasting Spiritual Satisfaction
- By: Lysa TerKeurst
- Narrated by: Jill Blackwood
- Length: 3 hrs and 35 mins
- Unabridged
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Have healthy eating plans left you feeling defeated? Based on her bestseller Made to Crave, Lysa TerKeurst offers a new perspective to all those stuck in the cycle of losing weight and then gaining it back, equipping you with the deeper spiritual and emotional motivation you need to make lasting changes.
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Same book, different title
- By Drenda Walker on 01-08-22
By: Lysa TerKeurst
What listeners say about The Hunger Habit
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- Mary Anne McMurren
- 05-13-24
life changing!
This book helped me learn to work with cravings and taught me skills to listen to my body.
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- Linda
- 02-02-24
Very helpful.
The personal reading by the author, conveying his expertise in a clear and compassionate way, teaching us how to learn rather than dictating what to do.
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4 people found this helpful
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- Amazon Customer
- 02-17-24
This book Changed my life
I’ve been a fan of Dr. Judson for years and always loved his approach to anxiety/ mindfulness. But this time by reading this book it finally clicked for me. I loved this book so much I got it in hard copy as well! Highly recommend for everyone
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4 people found this helpful
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- ABF
- 09-08-24
Terrific and insightful
So much very useful and important information about addiction, whether it’s to food, alcohol or anything.
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1 person found this helpful
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- Rena
- 03-16-24
Right now: Listen to this book
Thanks to this book, I can now:
1) Feel where my stomach is in my body
2) Tell the difference between emotional and physical hunger
3) Hear a spoonful of peanut butter
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1 person found this helpful
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- melissa Waters
- 03-04-25
Great for people struggling with using food to cope
Useful information. I think the topics discussed are great to help someone who using food to cope with emotions.
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- Nicholas Gardner
- 04-19-25
Very interesting, helped a lot!
Judson Brewer's books are great, and this one is another winner. He paces things nicely, so you are only taking on a little bit each day.
He is a good reader too!
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- Kylie Sowards
- 06-04-24
Awareness is key
Great information with actionable steps on how to shift my eating habits. I feel much less anxiety around food habits and am much more aware.
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2 people found this helpful
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- jessy
- 05-30-24
practical guide to mondful eating
Judson Brewer is the closest thing I have to a guru. I appreciate his scientific approach to mindfulness.
In this book he has created a step by step guide to mindful eating with specific practices along the way. I followed his advice to read the book slow while taking notes and I am happy I did.
By taking your time with the book you can put to practice the practices he describes and see how they impact your life.
Thank you Dr. Brewer for helping me enjoy eating again.
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2 people found this helpful
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- Andrea Pope
- 12-11-24
Truly no willpower required; I finally feel in control.
So many of the concepts in this book are familiar to me (mindfulness, awareness, curiosity, kindness, self-compassion, RAINN), but there was something critical missing—a framework to help me apply them in a way that would actually lead to lasting behavioral change. This book provides that framework. The general idea is that all of our behaviors are assigned a reward value by the brain…and the brain will naturally choose to repeat behaviors with higher versus lower reward values. Thus, the key to healthier eating isn’t to force ourselves to ignore our cravings…it’s to update the reward values of different eating habits. How do we do that? By being fully aware of the positive and negative consequences of our behaviors WITHOUT judging the behaviors themselves as positive/negative or trying to forcibly change them (Judd often repeats throughout the book that “what we resist, persists”, and I’ve found this to be true). When you do that, you start to build up a “data bank” of information on the consequences of different behaviors that, once large enough, helps the brain see that your old eating habits are hurting, not helping you—they aren’t truly meeting your needs. This naturally leads to searching for better alternatives. The key (or one of many keys in this book) is: none of this happens cognitively. Knowing intellectually that a certain eating behavior is not helpful does nothing. In fact, it might actually hinder your progress if you “know you shouldn’t” but feel unable to stop and thus fall into a spiral of shame and self-judgement. The “knowing” this book is designed to cultivate is much deeper than that. It’s sub-conscious. Automatic. It’s not about ignoring what you want. It’s about training your brain to want the things that will actually meet your physical/emotional/psychological needs. If you’re like me, this may seem impossible. But I say this from experience: it’s not just possible, it’s guaranteed…if you truly give it a chance. It won’t always feel easy or fun (although sometimes it will!) and it won’t be immediate. But the best part is, you won’t have to wait to see “results” on a scale or in the mirror to have confidence that the methods in this book work. You will start to feel subtle shifts in how you think about food, yourself, and the project of eating well almost as soon as you start applying them. For example, before you notice a decrease in your bingeing behavior (or even your desire to binge), you may notice that using curiosity and kindness helps you to be less self-critical before/during/after a binge. As a result of being less self-critical, you may notice that the feelings of shame that drive you to keep eating once you’ve started are less intense. Because those feelings are less intense, you may find it easier to pay attention to your body and mind while you’re bingeing (instead of your usual mindless eating). Because you’re paying closer attention, you may find that when you inevitably get to the uncomfortable point of over-fullness, the feeling really sinks in…so much so that the next time you have the desire to binge, your brain automatically recalls that feeling and you actually feel slightly nauseous. It might not be enough at that point to prevent you from bingeing again—after all, that remembered feeling of over-fullness is just one “data point”. But it will be evidence that the process is working. Your brain is slowly but surely updating its reward values. And this doesn’t just apply to eating behaviors. Perhaps more importantly, your brain will start to see how much better it feels/how much more effective it is to use curiosity, kindness, and awareness in moments of discomfort (versus self-judgement and shame) and update those reward values, too. When that happens, it will become easier and easier to apply the methods in this book…until one day you wake up and realize you’re no longer afraid of your cravings because you finally feel in control.
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7 people found this helpful