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Do you finish a meal that should be "enough" but still feel like something's missing? Do you feel more satisfied when your plate looks full? You might be a volume eater and that's not a flaw, it's biology.

In this episode, Amy White breaks down the science of volume eating and why your brain responds to the amount of food on your plate, not just the calories. She shares a personal story about two meals with nearly identical macros—one that left her completely satisfied for five hours, and one that left her wanting more.

What you'll learn:

• What volume eating is and why it's how most humans are wired

• The science of energy density—explained so a 5th grader could understand it

• Why casseroles are a trap for volume eaters (and what to do about it)

• The two-part process for turning off hunger: nutrients + volume

• How women in one study lost more weight while eating more food

• The 20-minute rule that can save you from overeating

• Practical strategies to build meals that actually satisfy you

If you've ever felt out of control around food or wondered why you're always hungry, this episode will change how you think about your plate.

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