Three Golden Rules of The Hunger Code
Dr. Fung's three most important rules from The Hunger Code that cut across all three types of hunger (homeostatic, hedonic, conditioned).
Assembled by Cited from Jason Fung's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
3-
In a protocol
Avoid ultra-processed foods because they're pre-digested, spike insulin, blunt satiety, and drive food addiction across all three hunger types.
“avoid ultra processed foods
BW▶ 1:02:00Certaintyexplicitstrong warningRule 1: Avoid ultra-processed foods -
In a protocol
Incorporate a natural fasting period each day so insulin drops between meals, rebalancing the storage-vs-burn signal.
“incorporate a natural fasting period
BW▶ 1:02:40DosageDaily window of not eating; longer fasts if more fat-burning is desiredCaveatsDoesn't need to be extreme (not 40 days and 40 nights)Certaintyexplicitstrong endorsementRule 2: Incorporate a natural fasting period -
In a protocol
Redesign your physical and social environment to break conditioned hunger cues — change routines, friends, or settings that pair non-food activities with eating.
“redesigning your social and friends physical environment
BW▶ 1:03:20DosageIdentify pairings (e.g., TV+snacks); replace with alternative activities like knitting, tea, hobbiesCertaintyexplicitstrong endorsementRule 3: Redesign social/physical environment for healthy mindsets