# 185 ~ The 20 Minute Rule

Page: https://stenobird.com/podcast/disrupting-obesity-6367206/185-the-20-minute-rule
Text version: https://stenobird.com/podcast/disrupting-obesity-6367206/185-the-20-minute-rule.md
Podcast: [Disrupting Obesity](https://stenobird.com/podcast/disrupting-obesity-6367206)
Published: 2026-05-18T05:00:00+00:00
Episode link: https://www.buzzsprout.com/2237789/episodes/19192740-185-the-20-minute-rule.mp3
Audio file: https://www.buzzsprout.com/2237789/episodes/19192740-185-the-20-minute-rule.mp3
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JSON: https://stenobird.com/v1/public/podcasts/disrupting-obesity-6367206/episodes/185-the-20-minute-rule
Duration seconds: 990

## Resource

Send us Fan Mail What if one small piece of information completely changed the way you thought about hunger, fullness, and why losing weight has felt so difficult? In this episode, I’m talking about something I call The 20 Minute Rule. It is the only true “rule” in my entire methodology, and understanding it changed the trajectory of my own 200+ pound weight loss journey. The idea is simple: your stomach needs time to tell your brain that it’s full. Which means if you’re eating quickly, distr...

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## Transcript

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