Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships

by Susan Albers

The complete program for mastering your "hanger," from mindful-eating pioneer Dr. Susan Albers -- with 45 tips to turn hanger into happiness.

It happens to all of us. One minute you're happily going about your day, and a few seconds later you're a snappy, illogical version of yourself. The culprit? Hanger.
We're living busier lives than ever before, and when we forget to eat -- or accidentally overeat -- hunger can make us angry, unreasonable, and dull, with big impacts on our emotional and psychological well being. And hanger can become a cycle. When we get too hungry, we're more likely to make food decisions we regret, which sets us up for another hanger crash later on.
The good news: when we make better decisions about food, we think more clearly, connect better in our relationships, and improve our performance. Hanger Management is the book that can help you break this cycle and create healthy habits that fuel and empower you.
In Hanger Management, New York Times bestselling author and clinical psychologist Susan Albers sheds light on the causes of hanger, and shares 45 of her best tips for managing it well. By learning to stay on top of your hunger cues, cultivating a better understanding of your appetite, and creating a better overall relationship with food, you'll become happier -- and healthier -- for life.

Genres: Health, Nonfiction, Psychology, Self Help, Food, Audiobook

272 pages, Kindle Edition

First published December 24, 2019

About the author

Dr. Susan Albers is a psychologist at the Cleveland Clinic and the author of nine books. Her work has been quoted in O, the Oprah Magazine, the Wall Street Journal, Self Magazine and Natural Health. She provides mindful eating lectures at women's groups, organizations and colleges. Dr. Albers has been a guest on NPR and Dr. OZ T.V. show. www.eatingmindfully.com. Be a facebook fan https://www.facebook.com/eatdrinkmindful or INSTAGRAM: @DrSusanAlbers

Get a PRE-ORDER Bonus when you order HANGER MANAGEMENT: 28 DAY MINDFUL EATING VIDEO PROGRAM plus a stress management program to calm and soothe without food! (297.00 worth of bonuses) if you order BEFORE December 23rd, 2019. Just send your receipt to DrAlbers@eatingmindfully.com

Reviews

[Patty (IheartYA311) · Rating 3 out of 5]

Useful information and well written. The structure of this book helped to present the information in an engaging way. The diagrams were very helpful. I've lost a lot of weight but gain some back due to medications and health conditions. I'd like to buy a print copy of this book as I think it will be very helpful in reminding me to be mindful when eating. Thank you to netgalley for an e-arc to review.

[Yodamom · Rating 4 out of 5]

I thought it was a lot of baloney in the beginning. Come on people grow up and stop acting out, geesh. Hangry, that word drove me nuts, still does to be honest. I read this book slowly thinking it was just another weird fad diet thing. The first 1/4 of this book left me thinking, oh not this again, same old same old. The author told stories about people losing. it while hungry. I really was in disbelief. Then about two week later I put on a pair of pants that were tight normally, they were loose ! Okay so maybe some of the mindful eating and hangry stuff got in my head and it was working. There is nothing complicated, or even really new, it was the way she presented it, it stuck. I found myself chewing more, thinking about what I was eating, when and even why. Dang I wasn't even reading this book to lose weight I was just interested. I give it five stars for it's subliminal working powers, but I have to subtract one for the first 1/4 or rambling stories.

[Brianna Miller · Rating 2 out of 5]

I really appreciate the opportunity I was given to read and review this book (I received a complimentary copy in exchange for my review). Unfortunately, I did not find the book to be quite what I was expecting. While it did offer tips to combat "hanger", it could've been summarized into a 30 page book instead of a 200+ page book.
Once I got through the introductory chapters, the bulk of the book followed the same formula: explain a study that was done, provide a tip. Over and over and over again. It felt repetitious and boring.
While it did offer some physiological explanations of what happens to cause hanger, it didn't explain it as much as I had hoped. I also felt that the book suggested some tips that aren't necessarily healthy (such as drinking fruit juice).
I also think that given the format of the book, it would've helped quite a bit to have some charts at the end summarizing/listing all of the tips. Giving me 40+ tips over the course of 200 pages wasn't especially helpful and makes it challenging to easily go back through when I want to try some of the tips offered.
That all being said, I do think there were some good suggestions in this book and definitely some tips that I'll try. I did not read anything particularly groundbreaking, however, and felt that I could just as easily get these tips from a magazine article without all the excess fluff.

[Gary Anderson · Rating 4 out of 5]

This isn't a book about organizing your closet. Despite the awkward title, in Hanger Management author Susan Albers explains many useful, practical, and fairly easy ways to eat more mindfully to close the gap between eating and emotions. Some of the linguistic trappings are too cutesy by half though. I would have preferred more straightforward language and fewer acronyms, exclamation points, and wordplay attempts. All in all, I'm glad I read this book, and I know it will stick with me.

[Ashlyn · Rating 5 out of 5]

Alright, so the good about this book is its insightful and set-up as a self-help book that deals with your eating habits, go figure! Haha. The author Susan Albers captures the "Hanger" part of this book in a beautiful way and I especially love that the author works at the Cleveland Clinic in Cleveland, Ohio. I don't get to read too many books dealing with my stomping grounds. I loved the breakdown of the 10 types of Hangry People i matched with a few categories which i am unsure if its normal or not I guess it just really depends on the day and its activities. Lets see: the categories I matched with are as follows: Too busy to eat, Too much mindless eating, Too much change, and Too stressed out. There is just so many wonderful sections and each one is surprisingly helpful and NO its not a diet book it is simply a book that teaches you to be a mindful eater. Susan also has a website she frequently introduces and encourages us to visit for more great information. I wont include it in here because that would be considered a spoiler. You'll just have to read the book to find out, Lastly, i cant criticize this book because upon reading and reviewing and grasping the information it was both gramatically correct and very understandable. Personally,I love self-help books as it is. Definitely worth checking out!

[Amy · Rating 2 out of 5]

Ok I’m almost to pg 100
I read half
I have not learned one thing
This is so so so so basic if you have ever read anything on the subject. ESP if you read her before… this is all same info.. LOVE HER OLDER BOOKS..But this was all basic; a repeat of her previous books. I need new material. This book has stuff you know…Plan your meals, deal with stress, enjoy food mindfully… etc. gave her 2 stars not one Bc I love her message and older books. I was hoping for real new fresh “tips”.

[Amanda · Rating 4 out of 5]

With simple tips and tricks, Hanger Management makes mindful eating easy to understand and implement. This is a wonderful book for anyone who struggles with their relationship with food.

Thank you to NetGalley for my copy of this book in exchange for my honest review.

[Natalyn · Rating 5 out of 5]

A Game Changer
"Hanger Management" by Dr. Susan Albers is a real game changer. How many times have you caught yourself eating too much, too little, or the wrong things and then feeling crabby or crappy for the next however many hours? Albers has been there and this is her response. Full of realistic tips and ticks, Albers creates a manageable path to get your eating back on track.

The biggest thing I loved about this book is the practicality of it. Albers does great work here by giving lots of tips and tricks specific to different eating struggles each individual might have. She also gives a lot of options, so if one tip isn't your thing, there are other options. These fixes are flexible, not the only option.

I also love that Albers doesn't hate on food. She loves food, just like everyone else. You can have chocolate and pizza and all the unhealthy stuff, just in a more mindful way. It's interesting how much of eating is actually mental. If we change the way we think about food, we change the way we eat food.

Overall, I think this book is excellent. It made me realize that I have choices of food, but really it's all about my mindfulness with food. I definitely have a more diverse grocery list for next week. 5 stars from me!

[Sandy Reilly · Rating 4 out of 5]

Note: I received this book from BookishFirst in exchange for my honest review.

This isn't really the type of book that's meant to be read cover-to-cover in one shot, but I found so many helpful tips and advice that I just kept turning the page for more. Dr. Susan Albers offer so many insights, I couldn't help but take notes while reading! I haven't given much thought before to my eating habits except to admit that I have very little willpower when it comes to food -- if I want it, I'm probably going to eat it, and "moderation" is not in my vocabulary when it comes to anything, but especially things I enjoy like bad-for-you foods. That said, I've also been working very hard in the last year to lose weight and be healthier. I've always been active and have worked out 5-6 days per week consistently for over a year, but have always struggled with my weight. I've fooled myself in the past into thinking that working out was enough, but the truth is that I've been eating mindlessly for years, possibly even my whole life. I grew up in an Italian household where having more than enough food was the norm. And my mom was a nurse! That didn't stop me from being overweight even while playing sports year-round and being very athletic. Turns out, I needed to be more mindful about not just what I eat, but how I eat. Dr. Albers truly spoke to my soul when she shares insights such as how snacking to feel full instead of trying to take the edge off of hunger can sabotage weight-loss plans, as can eating to avoid doing something (such as work) or to avoid doing something you think you shouldn't do something (such as take a nap, even though you're exhausted, because you're an adult and have adult things to do!). I'm not an emotional eater, but I'm definitely have a snack habit. I'll leave work thinking I'm not hungry but as soon as I walk in the door I'm looking for snacks. Dr. Albers points out these mindlessness habits and how to become more mindful about what we're eating, when we're eating, and how we're eating. I'm excited to put my notes into practice and be more mindful about my own habits and how I'm taking care of my body through food. I've already suggested this book to several friends!

[Maria · Rating 4 out of 5]

The absolute best thing about this book is that it’s actually usable and practical! Everyone knows the basics of healthy eating and habits, but the problem is always actually doing any of it. This isn’t a list of tips to add to the 500 you’re already aware of and not doing - this is a guide to actually making and sticking to changes.

The contents are all well-organized and broken down into sections with easy-to-reference bolded or numbered headers, and summaries at the end of each section. I am personally a behavioral therapist so I was already familiar with much of the info, and was happy with it being so well-sourced and aligned with modern developments and methods of behavioral psychology.

My only complaint about this book is that sometimes it felt like there were a bit too many examples or that the explanations were too lengthy, but this is also understandable because taking all of that out would have made the book too short (~100pg) and therefore less appealing to many potential readers.

[Mom_Loves_Reading · Rating 4 out of 5]

"Hanger Management" came into my life at a perfect time. Trying to change my way of eating and not be so dependant on carbohydrates left me somewhat hungry in the beginning and because of said hunger, grumpy, moody, tired and sullen at times. (aka: Hangry) Two other members of my household are in dire need of a legit Hanger Management therapy group.
This book was quite eye-opening and educational, as well as interesting and very useful. The book helps you focus on mindful eating, proper eating to stay satiated, and how what we lack in nutrients can cause tiredness, moodswings, grumpiness, amongst other unwelcome feelings.
"Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships" is very insightful, thought-provoking and will teach you something I guarantee you didn't know already.

[Deirdre Lohrmann · Rating 4 out of 5]

While this took me longer than what I wanted it to, this is definitely going to be a book I permanently add into my collection.
It's not a diet fad or how to lose weight or exercise book. It's a how to mindfully eat. To be aware of what we eat without being strict about it. Many people just eat to eat without being aware of what they put into their bodies. Some people are overtly aware. This books gives the reader questions to ask themselves about their eating habits, wanting the reader to also talk with their doctors about certain factors such as low vitamin D or other health conditions.
While reading this book I started to ask myself the same questions and it has helped me to be more aware of what I am eating along with giving suggestions on what to eat when craving a certain food or drink instead of eating that specific food.

[Lauren Merrifield · Rating 3 out of 5]

I really enjoyed this book! It's not the normal, YA fantasy book that I would normally pick up, but I won it in a raffle, and I am very glad I did. I thought there were a ton of great tips and tricks to help you eat better. The tips aren't overwhelming, either, because it's nothing like a diet. It's just being aware of how you eat, and small, easy ways to improve. Everything was very clearly explained, and I was never confused.

[Nicole · Rating 4 out of 5]

Hangry? Me?? No way!! Do you sense the sarcasm?!? This except truly identifies the types of situations/mentality’s that create hanger and it is eye opening! I was able to immediately categorize several areas that I could make progress with my own issues with being hangry! I enjoyed the way it broke down the different categories and situations, but didn’t feel like you were reading for your gen ed classes in college. It was kept interesting and allowed me to laugh at some of my ridiculous reactions to being hungry!! I didn’t feel judged, but able to recognize ways to avoid this reaction later which my husband, family and coworkers will all appreciate in the long run! So thanks for the insight! I’m going to go eat dinner and be happy person instead of hangry!

[Kelli · Rating 3 out of 5]

Not a "diet" book but more of some helpful ways to pay attention to what you are eating and why. It was an easy read. The tips weren't really new but a nice summary reminder of things we know we should do and hopefully will now focus on doing some of them.

[Taryn · Rating 4 out of 5]

My initial interest for this book was in fun because both my boyfriend and my teenage daughter tend to get very hangry. I was thrilled to win and immediately dug in upon receipt.

This book is just as my title states: fun and informative.

What is most helpful is the breakdown of this book. Often times non-fiction books can be difficult to read and absorb because the layout tends to drag on. This, however, is the exact opposite.

The advice given in this book is specific to the type of person you are and/or the adjustments you desire to make with certain food items/ingredients.

I find this to be one of the best diet and mindful books I have read. It will definitely be one that I continue to reference in the future.

[K. Weaver · Rating 2 out of 5]

Like most people in the world, I've gotten hangry. Like really hangry. The idea of this book is good. Mindful eating. Its a good concept. Most of us are just so busy with life that we just mindless eat. We just grab whatever is available regardless of what it is and eat without sometimes thinking about what we are putting in to our mouths.

Dr. Albers wants to change that and have us be more aware of what we are doing and why we are doing it. She's all about taking time out and really taking our time with things. I have to be honest, this isn't anything I haven't read before or seen before. I enjoyed the stories in the book, but I really didn't think there was anything in this book, that hasn't been in every other single diet book.

[Diane · Rating 2 out of 5]

This is a very readable book that provides helpful, but basic information for people who are looking for advice on how to change/manage their eating habits. For people like me, who have long been hyper-vigilant about food/nutrition/diet, there is little new information to glean. There were some nuggets here and there, but for the most part is was a rehash of everything I've read many times before.

[Viktoriya · Rating 3 out of 5]

I should preface my review by stating that I normally do not read self-help books and especially food-related self-help books. I am not even sure what possessed me to read this one. Maybe it was the title or maybe the cover (who can say "no" to an angry apple, after all?) In a sense, I am glad I read this since I did learn something, but it also solidified that I really do NOT like self-help books.
There is no doubt that Susan Albers did her research (it is, after all, her profession). This book is chuck full of facts and references to this scientific study or that. I was glad that right away she told the reader that this is NOT a diet book. She doesn't tell you what you should or should not eat for breakfast, lunch or dinner. In fact, she tells you that you can eat anything you want. Her only caveat is THINK about it. Be mindful of WHAT you eat, WHEN you eat, and most importantly, HOW food makes you feel after you consumed it. WHY are you craving that ice cream in the middle of the night? Could it be that you are bored or exhausted, or maybe you are just thirsty instead? She breaks down her book into multiple subsections, which would make it really easy to go back and find specific information in the future. There are some practical tips as well. Some of them were news to me. For example, I never knew that you can make tea out of a banana, or that said tea can actually make you fall asleep faster. Another interesting tip was that she suggests eating oatmeal at night as it can also make you fall asleep faster. I was somewhat floored by it since I have always associated oatmeal with breakfast and the energy it can bring in the morning. Not sure how I feel about that yet. As this all self-help books, it will only be good as your own commitment to follow through on tips and tricks. I think I will be dipping in and out of this book in the future.

[Jess · Rating 4 out of 5]

Thank you Bookish First and Little, Brown Spark for sending me a copy of this book!

Do you relate to “hanger” or being “hangry?”

These definitions are described as feeling irritable, emotional, or angry because of hunger.

I don’t know about you, but I sure do relate!

This book was full of great tips of how to handle hunger, how to eat healthy, how to handle stress, and how to handle all of the other obstacles that come with battling the managing of eating healthy. Plus it all focuses around this idea of not letting yourself get to the point of starvation and hunger– that our moods are based off of what we eat. And if we are hungry– we are likely not in a good mood — imagine that!! What an idea. I loved the concepts of this book!

The other thing I enjoyed about this book was the layout of it. It was laid out into sections and was bold-ed and italicized nicely to where I could skim over some parts that I already knew about or that didn’t necessarily apply to me and focus on some parts that I wanted. I love books that allow for me to study and apply to my specific life — it was great!

There were also specific checklists that I could use and apply right then and there in the moment and it allowed for some great self-awareness. I really loved this aspect because it allowed me to pause, reflect, and really absorb what I was reading and learning.

Overall, this was a fast read with great tips that I could use and implement right away. I recommend this book to anyone who is interested in learning more about how their hunger, or lack of eating, influences their moods and how they can make small changes in their lives to fix drastically change their hanger.



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[Jacklyn W · Rating 4 out of 5]

I really liked a lot of the ideas in the book. This book, of course, talked about hanger and how it can impact your mood because you are hungry and irritable, but also because you might not make the best food choices when you get to a hanger state and then it might affect your mood after eating because you will be upset with yourself for eating way more than you needed to or eating unhealthy foods. It also discussed foods that can help you to feel fuller longer, foods that can help decrease depression and anxiety, improve focus, and boost energy. The book has a lot of general tips about eating mindfully. There isn’t a specific diet that Susan Albers recommends. She just emphasizes the importance of being mindful of what your mood is like after you eat and how your body feels to best determine what foods benefit you most. Of course, she has the typical healthy recommendations and lists a lot of great benefits to healthy foods but mainly emphasizes that mindfulness is key. I really appreciated a lot of the advice but the writing style definitely wasn’t my favorite. It was a very repetitive format but if you can get past that than it is definitely worth the read.

[Amy Que · Rating 5 out of 5]

This was such a refreshing, interesting, and fun read. Hanger Management by Susan Adler is a delightful and beautifully written novel and I honestly really enjoyed reading this book.

The premise for this book really caught my attention and I immediately jumped on the chance to read the first look and hopefully win it. I was really excited when I got the email that I had won so thank you to Bookish First, the publisher and author for my finished copy.

Adler's writing style is great and the topics/issues she covers in this book are really interesting. I enjoyed reading about them and even started to apply what I learned in my daily routine. It's definitely one of the best self-help / health and wellness books I've ever read and I'm so thankful I have this in my collection. I'll definitely be sharing this with family and friends, but will track each of them down if they don't return it back.

Definitely recommend this book if you're looking for inspiration and encouragement to take control of your hanger, health, and well-being. It's quite a fun read too!

[Angie · Rating 4 out of 5]

This is a handy guide for how to eat more mindfully and how to avoid hanger. I appreciated understanding the scientific aspect of how hanger happens, and it was interesting to read about all the reasons that might cause us to reach for food. For example, stress eating wasn't something I'd expected to be covered in this book, but I am glad it was and will make use of the tips to prevent it in the future. I liked that this book isn't about making huge changes in your life, but it encourages you to analyze your habits and how they affect your body. Then, if necessary, little changes can be made. And you don't have to give up your favorite foods! The suggestions in this book seemed doable, and I've put some in practice already. I've already talked to some friends and family members about this book, and I would recommend it not only to those who get hangry, but to anyone looking to get their eating habits under control.

[rivergirl_reads · Rating 4 out of 5]

Dr. Albers has some interesting theory will help a lot of people that struggle with Hanger Management. Her writing style is great and uses real life examples in her own personal life as well as clients. She has WONDERFUL tips on how to eat more mindfully and what types of food help reduce stress, increase energy or induce sleep. I mean top of the line WONDERFUL suggestions. I personally cannot wait to try some.

I did not 100% agree with some of her theories. I personallynwver regret eating food. Especially after being Hangry. If anything I feel better relieved and amazing once I eat. I don't eat the best. But just because it is not true for me does not mean it's not true for others.

And at the end of the day this book has a ton of great suggestions, steps, ideas, and tools to increase mindful eating and reducing being hangry.

[Shilo Quetchenbach · Rating 4 out of 5]

This was an easy, surprisingly enjoyable read with a lot of useful tips on how to eat more mindfully. I plan to go back to it armed with sticky tabs to mark particularly relevant passages and tips.

The first section is devoted to all of the traps and habits that can trip you up and lead to hanger. Each is illustrated with a story. In some ways this is good, because it gives concrete examples, but it also gets a little repetitive and just long.

The second section dives into Albers' solution to hanger: mindful eating. There are illustrative stories and numerous tips to help one achieve mindful eating. In some ways I'd heard a lot of them before, but I found it more impactful to have them all collected in one place so that I really had to think about what it means to eat mindfully.

Thanks to Bookishfirst and the publisher for sending me this book to review

[Cat Roule · Rating 4 out of 5]

Dr. Susan Albers does a really great job writing about the causes and effects that eating improperly does. I have trouble especially since I have Celiac Disease and have limited options for snacking. I am also a big time stress eater, which is horrible especially if I grab high sugar or high carb foods. I tend to feel better for a while, then suddenly feel a lot worse. Dr. Albers explains ways to control and how to break this cycle. I have just started following her advice and can already feel the difference! She gives 45 different kinds of ideas to turn around your hanger moments. Each has questions and answers to help different types of personalities.
Good book with a great cover. If you are ready to feel better, read this book! Thank you to Bookish First, and Little, Brown Spark for the advanced copy!!

[Corey · Rating 3 out of 5]

I was initially excited to receive Hanger Management by Susan Albers; I'm a former fitness professional, I love to read, and I previously specialized in nutrition. I really thought this book was going to be right up my alley! And I tried to read it. I really did, but I just could not get into the book like I had originally expected. The writing just wasn't exciting, the premise didn't seem all that innovative and I struggled to get past the first chapter. So the book sat on my shelf... and sat on my shelf... and then it didn't come of my shelf. It's still sitting there almost a year later, still book marked at the first chapter woefully unfinished.
Perhaps in the future I'll get around to reading Hanger Management, but that's doubtful. I'll likely give it to my brother or mother, who are also both in to nutrition. They'll likely read it before I can.

[Libby · Rating 5 out of 5]

I have issues with going long periods of time with out eating and then over eating to compensate. So this book is an absolute lifesaver for helping me to learn what to do instead. The book has so many good ideas packed into it. Especially if you want to be healthier and happier then you should absolutely read it. The book, Hanger Management, teaches you to take care with what you put in your body so that your mind feels healthier in turn. This book teaches you exactly what you can eat that gives you more energy and fills you up for a longer time than what you're used to eating, so that you can go longer with out getting hungry.. this book is a godsend and I recommend it to anyone that might be looking to lead a healthier, happier life! If you want to know more information on feeling better and eating better, this is the book for you! Definitely a must read.

[Kalyn · Rating 4 out of 5]

I constantly deal with Hanger especially when swamped at work and either don't have time to go get a snack I packed or there are no snacks at my desk. You are instantly relating to the Hanger scenario even when the author does not mention a detailed event, because everyone has multiple Hanger memories. The way the author writes does not belittle or lecture the reader, but is more like a concerned friend giving the reader advice -- similar to Rachel Hollis or Mark Manson self help books. This author will make you self reflect and think about your actions.


The phrase "Help you beat the Hanger", made me realise this might be a book I never knew I needed in my life and therefore a book I will recommend over and over to those hangry monsters in my life.

[Rushaunda Diaz]

Okay, so the good about this book is its insightful and set-up as a self-help book that deals with your eating habits, go figure! Haha. The author Susan Albers captures the "Hanger" part of this book in a beautiful way and I especially love that the author works at the Cleveland Clinic in Cleveland, Ohio. I don't get to read too many books dealing with my stomping grounds. I loved the breakdown of the 10 types of Hangry People i matched with a few categories which i am unsure if its normal or not I guess it just really depends on the day and its activities. I definitely recommend this book for people into food/nutrition/eating habits as well as disorders. It's worth it.