Is Snacking Healthy? with JJ Virgin – #347

The Truth About Snacking & How to Keep the Munchies in Check

In today’s episode, JJ reveals the truth about snacking! Listen to find out how snacking can work against you, as well as how to manage your meals to keep the munchies in check. JJ also explains when to make exceptions for snacking, including healthy snack options that won’t derail your eating plan. Plus, find out JJ’s top tips to help you conquer your cravings once and for all!

Freebies From Today’s Episode

Get JJ’s free Are You A Sugar Burner or Fat Burner Quiz by going to

Main Points From Today’s Episode

1. When you’re snacking throughout the day, you train your body to expect food all the time. That means your body doesn’t have a reason to access stored fat for fuel.

2. The key to staying full between meals is to include clean, lean protein, healthy fats, and fiber at every meal. JJ likes to call this trio of nutrients the “satiety trifecta.”

3. Often when we think we’re hungry, we’re actually thirsty. Studies have shown that drinking a glass of water cuts hunger 100% of the time.

Episode Play-By-Play

[0:33] JJ’s invitation to join Frito Lay’s snacking council

[1:10] Introduction to today’s episode

[1:40] JJ’s experience with snacking when working as a personal trainer

[2:55] Listener shout-out

[4:57] Should you or shouldn’t you snack?

[5:25] Snacking raises your blood sugar.

[5:28] The drawbacks of chronically elevated blood sugar and insulin levels

[7:08] The era of snacking on low-fat foods

[8:25] How can you tell if you’re a sugar burner?

[9:28] When you’re metabolically flexible, you can go longer between meals.

[10:30] Why JJ likes the phrase, “Hunger equals younger”

[11:00] Strategies to stop snacking

[11:15] Step one: improve your food quality

[12:02] What is the second meal phenomenon?

[12:30] The benefits of clean, lean protein

[13:22] How healthy fats keep you full

[14:27] The advantages of fiber

[16:35] More strategies for extending the time between meals

[17:18] Often when we think we’re hungry, we’re actually thirsty.

[17:42] L-glutamine can help fight cravings.

[17:58] JJ always carries her bars with her when she’s on the road.

[20:05] JJ’s key takeaways and action steps from today’s episode

Mentioned in this episode:

Find healthy snack options in this post: The Powerful Truth About Whether You Should Snack

How to Build A Balanced Meal: The Sugar Impact Plate

JJ Virgin L-Glutamine Powder

JJ Virgin Bars

Subscribe to Reignite Wellness with JJ Virgin

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JJ Virgin on YouTube

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