"I’m an always-snacker, constantly grazing throughout the day. Particularly in times of distress, my comfort food stash doesn’t see me coming. If I have a hard day at work, it’s nothing a pizza can’t undo. If I get into an argument with my sister or husband, it calls for some chocolate chip cookie dough. If I feel overwhelmed by my to-do list, I reach for a bag of popcorn.
Some people gain weight when upset (*nods head*), while others lose weight when stressed. Why? Because hunger and metabolism can play favorites. “If you’ve ever felt like your metabolism works against you—or that what works for your friend just doesn’t work for you—it’s not in your head,” said Elizabeth Katzman, a functional diagnostic nutrition practitioner. Recent research from the Mayo Clinic has identified four distinct “hunger phenotypes,” or metabolic patterns, that shape how people feel hunger or burn energy and help explain why some people eat under stress, others constantly feel hungry, and certain individuals gain weight no matter what they do.
But, according to Katzman, these patterns aren’t fixed, and recognizing your hunger phenotype can guide you in managing your eating habits and tailoring your weight loss approach more effectively. “Once you understand which hunger type most closely resembles your experience, you can take back control and shape how your body burns energy,” she said. Keep reading to learn about the various hunger phenotypes and how to determine yours, plus tips for losing weight (if that’s your goal) based on which you relate to the most.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
ELIZABETH KATZMAN, FDN-P
Elizabeth Katzman is a functional diagnostic nutrition practitioner (FDN-P) and founder of Strong Choices, perimenopause and wellness programs, with a deep passion for helping women take control of their health through root-cause healing. She uses her advanced training in functional medicine to uncover solutions for chronic health issues, including mold illness, thyroid disease, and hormonal imbalances.
JENNIFER PALLIAN, BSc, RD
Jennifer Pallian is a registered dietitian, with 15 years of experience specializing in nutrition, food science, and recipe development, and founder of Foodess, an online cooking platform. She translates complex food science, cooking, and nutritional concepts into accessible, evidence-based content for a diverse audience, whether through her freelance writing or her prominent digital presence.
ASHLEY KOFF, RD
Ashley Koff is a registered dietitian and founder of The Better Nutrition Program (BNP). A practitioner for over 25 years, she’s leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable strategies that deliver real health outcomes. Koff has been recognized as one of CNN’s Top 100 Health Makers.
What Are the Four Hunger Phenotypes?
Hungry Brain
“The hungry brain phenotype is characterized by abnormal satiation, where individuals require a significantly higher number of calories during a meal to feel full,” explained Jennifer Pallian, BSC, RD, a registered dietitian. Thanks to the body’s inability to sense when a meal is over, those who have hungry brains have a hard time feeling satisfied, leading to larger portion sizes and increased calories during meals.
Emotional Hunger
Got salty and crunchy eats on the brain whenever stress strikes? Chances are you connect with the emotional hunger phenotype. Katzman said “stress-eaters” experience hunger driven by emotion or overwhelm more than true physiological need, and they tend to eat under pressure. “Sleep issues, anxious thinking, and belly weight gain are common,” Katzman said. “These people may be exercising and eating ‘healthy’ but not seeing results because stress keeps their system in a fight-or-flight state that blunts fat-burning.”
Hungry Gut
You find yourself feeling full while eating lunch, but then your hunger cues have you reaching for more shortly after. Sound familiar? With a hungry gut, foods move through the stomach quickly, resulting in a shorter period of fullness between meals. “A hungry gut means that even though we’re eating, we aren’t able to get all the nutrients from our foods because digestion—breakdown, absorption, motility—isn’t functioning optimally,” said Ashley Koff, RD, a registered dietitian and founder of The Better Nutrition Program.
Slow Burn
Characterized by having a sluggish metabolism related to low thyroid function or depleted adrenals, Katzman noted that slow burners are more prone to gaining weight, even with proper nutrition and movement. “These individuals typically have lower muscle mass, are less physically active, and burn fewer calories at rest and during physical activity, making it harder to maintain a calorie deficit even with controlled food intake,” Pallian described.
How Does Knowing Your Hunger Phenotype Help You Manage Your Weight?
Most people think metabolism is what it is, something you get passed down and you can’t control. But Katzman says it’s not just the luck of the draw; your metabolic behavior is adaptive: “At the heart of all four phenotypes is the idea that metabolism is dynamic and trainable. Your habits, stress levels, sleep quality, and food choices all shape how your body burns energy. Understanding your unique hunger phenotype gives you a roadmap for sustainable weight loss and energy rather than relying on generic diets that often backfire. Weight loss doesn’t begin with restriction—it begins with understanding your body’s language and responding with the right tools.”
Like your weight, your phenotype doesn’t define you, and it isn’t about labeling yourself—it’s about creating a starting point, Katzman added. “Once you identify which type you most resemble, you can make informed, individualized choices that truly move the needle,” she said. “And yes, you can change your phenotype.” Pallian agreed, saying that knowing which hunger phenotype you associate with means directly targeting the root causes of your weight gain and customizing your weight loss strategies accordingly. “This may include using specific medications that act on the brain’s satiety centers, improving emotional coping mechanisms, modifying meal composition to delay gastric emptying, or incorporating resistance training to increase metabolism. This personalization allows for more effective and sustainable weight loss.”
How Do I Determine Which Hunger Phenotype I Am?
You may have already figured out which phenotype you resonate with the most just by reading the descriptions, but if you’re not sure, Katzman suggested paying attention to your patterns. Do you eat when stressed? Does it feel like you’re always hungry? Are you focusing on nutrient-packed meals and crushing your workout routine but still gaining weight? “Your body’s hunger cues, energy crashes, mood shifts, and even the timing of your cravings offer clues,” she said. “You don’t need a lab test to figure it out—just radical self-awareness.” Reflect on the past couple of weeks or start tracking your habits, including your hunger cues, how often you eat, and how you feel after meals. That said, if you need some scientific proof, you can take the MyPhenome Test, a simple saliva-based genetic assessment, which you can get through a participating doctor.
Tips on How to Lose Weight for Each Hunger Phenotype
Hungry Brain
By prioritizing nutrient balance (read: getting in protein along with carbs and fats), Koff said the brain is more likely to get the message that you’re full. Katzman recommended beginning with a high-protein breakfast (30 grams or more) and including fiber and healthy fats with every meal to extend satiety, while Pallian mentioned increasing the volume of food using water-rich and fiber-dense options, like vegetable soups, salads, and steamed vegetables.
Emotional Hunger
For stress-eaters, Katzman pointed out that nervous system regulation should come before any meal plan: “It’s essential to shift from a stressed, sympathetic state into a calm, parasympathetic state before eating. Practice slow breathing, humming, or grounding exercises ahead of meals.” In the same vein, Koff advised concentrating on relaxing the vagus nerve (the main nerves of the parasympathetic nervous system), which transports how we feel between the gut and brain, by experimenting with non-food emotional support, like journaling, going out in nature, and engaging in social connection.
Hungry Gut
The hungry gut profile calls for a digestion tune-up to ensure the body absorbs the nutrients of what you’re eating in a timely manner. Koff’s formula is gut lining support through food and supplementation, namely glutamine, probiotics (specifically Bifidobacteria, Akkermansia, and Clostridium), and blood sugar optimization (think: a balanced diet and minimizing refined carbohydrates and sugary drinks). Pallian encouraged consuming high-fiber foods, such as legumes, oats, chia seeds, and vegetables, that delay gastric emptying and promote longer satiety; taking smaller bites; and eating in a calm, distraction-free environment to boost fullness signals.
Slow Burn
“Slow burners need to be careful not to under-eat,” Katzman said. “Cutting calories too drastically can further slow the thyroid and metabolism. Focus instead on nutrient-dense foods, like grass-fed meats, omega-3s, organ meats, and iodine-rich sea vegetables.” Pallian also stressed doing resistance training two to three times per week to preserve or build lean muscle mass and improve resting metabolic rate (Koff cited that if you don’t have enough lean body mass, it will slow metabolism even more).
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.