Hunger Buster Smoothies

Dr. Shawn Talbott (Ph.D., CNS, LDN, FACSM, FACN, FAIS) has gone from triathlon struggler to gut-brain guru! With a Ph.D. in Nutritional Biochemistry, he's on a mission to boost everyday human performance through the power of natural solutions and the gut-brain axis.

Heading into the end of January – I can HEAR your stomach growling!

This is the time of year when a lot of people start to fall OFF their New Year’s resolutions to lose weight and get in shape – and a BIG reason for that fall off is because you’re HUNGRY!

I visited KUTV’s Fresh Living on Thursday (Jan 23) to talk about foods that can help reduce appetite – you can see the segment HERE.


Both of my Hunger Buster Smoothies include specific foods that are known to enhance SATIETY (reducing overall appetite and increasing feelings of fullness for longer).

Each of these foods is high in a phytonutrient called Falcarinol – it’s a naturally-occurring plant compound that helps to protect vegetables and herbs from insects – so in some ways it’s like the plant’s own natural insecticide.

Among the highest falcarinol-containing foods are carrots, parsley, celery, fennel, and mint.

In small amounts, falcarinol protects plants from bugs, but it also inhibits important appetite centers in the brain (CB1 receptors) – so we feel less hungry and more full for longer – which is exactly what many of us need to help us stay on that healthy eating plan.

Here are two of my go-to simple smoothie recipes – they only take a couple minutes to blend together.

The first one is really more of a morning Green Detox Juice – and the second is a more substantial Chocolate Mint Protein Shake.

Green Detox Juice

  • 1 stalk celery
  • 1 stalk fennel
  • 1/2 apple
  • 1 handful fresh parsley
  • 1 pinch each of paprika and salt
    • Blend together with 1 cup of cold water and handful of ice cubes

Chocolate Mint Protein Shake

  • 1 cup milk (of your choice) and a handful of ice cubes
  • 2 scoops Amare GBX Protein (Chocolate)
  • 1 carrot
  • 2 fresh mint leaves
    • Blend together with 1 cup of milk (of your choice) and a handful of ice cubes
About the Author

Exercise physiologist (MS, UMass Amherst) and Nutritional Biochemist (PhD, Rutgers) who studies how lifestyle influences our biochemistry, psychology and behavior - which kind of makes me a "Psycho-Nutritionist"?!?!

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