This can be a challenge, especially when leptin and ghrelin are influenced by sleep, stress, food choice (sweet vs. savory), dieting (calorie restriciton), and body fat. It is easy to overeat if using fullness as a guide.

The two hours before a hard workout recommendation also depends on goals and the types of workout (strength vs cardio, long vs. short duration).

I like the overall message. Eating well takes mindful effort.