The Pendulum
of Hunger
A guided workbook for hearing your body's signals again, and trusting the hunger that's real.
- ✓ Instant PDF download
- ✓ Fillable on any device
- ✓ Printable
- ✓ Lifetime access
- ✓ Written by a licensed psychotherapist
Where do you lean?
Most people don't live at one extreme all the time - overriding hunger, or eating to settle a feeling. Notice which pattern you reach for more often.
| Restriction | Numbing |
|---|---|
| You ignore or push away hunger instead of trusting your body. | You turn to food to soothe stress, boredom, loneliness, or other emotions. |
| Controlling what or how much you eat feels like a way to feel safe or in control. | Thoughts, images, or smells can trigger an urge to eat even when you're not physically hungry. |
| You don't trust your body's hunger signals. | You use food to get relief from emotional discomfort. |
What's inside
Each section pairs a short reflection with a worksheet - no clinical background needed, no right pace to keep. Fill it out digitally or print it and work by hand.
- Two Ways of Not ListeningRestriction and numbing
- Organic and InorganicTwo kinds of hunger
- Why the Distinction MattersAsking to be fed, asking to be heard
- A Pattern, Not a FlawWhere this was learned
- Not Shame, Not Restriction: AwarenessThe pause
- The Impulse, Once Seen ClearlyWhat nourishment actually asks
Plus a reusable Weekly Pendulum Check-In tracker - print it as many times as you need, long after you've finished the workbook itself.
Pages from the book
What changes when you actually do the work
Working through this workbook means:
- ✓Noticing the signal - whether you're overriding it or reaching past it - in the moment rather than after.
- ✓Telling body hunger from mind hunger: the kind that comes from thoughts, imagination, or the sight and smell of food, versus what your body is actually sending.
- ✓Hearing what emotional hunger is really asking for - to be heard, or attended to - instead of settling it with food on autopilot.
- ✓Understanding where the pattern came from, including the history and culture around it, so it feels learned rather than like a flaw - neither pole is a fixed trait.
- ✓Rebuilding trust in your body's signals, at a pace that feels sustainable.
- ✓Feeling less shame around eating, and less at war with your body.
- ✓Defining healthy eating for yourself - honoring only the hunger that feels real to you.
Alexander Gino
LCSW · Licensed PsychotherapistAlexander Gino is a licensed psychotherapist with more than a decade of clinical practice. He has worked across crisis, dual diagnosis, residential, medical, and outpatient settings, mostly with adults navigating grief, mood disorders, addiction, questions of meaning, and trauma. He completed certifications in addictions counseling and nutrition that have informed his clinical work and holds a master’s degree in social work (behavioral health concentration).
Compare your options
Working through more than one pattern? The complete set covers all ten.
The Pendulum of Hunger
- ✓19 pages, including 6 guided sections & exercises
- ✓The Restriction/Numbing recognition framework, explained in plain language
- ✓A reusable Weekly Pendulum Check-In tracker
- ✓Written by a licensed psychotherapist
- ✓Lifetime access
The Pendulum Complete Collection
- ✓All ten workbooks in the series: 208 pages with 68 guided sections & exercises
- ✓Covers Risk, Control, Emotion, Trauma, Addiction, Grief, Connection, Esteem, and Adaptation
- ✓10 reusable Weekly Pendulum Check-In trackers, one inside each workbook
- ✓Less than the cost of buying six workbooks individually
- ✓Written by a licensed psychotherapist
- ✓Lifetime access
Not sure where to start?
Take the free Pendulum Questionnaire to find out where you actually land - and which workbook fits you best.
- ✓See which of your patterns are swinging, across all ten areas
- ✓Find out if you lean toward one extreme, or both
- ✓Get personalized results, so you know where to start
Questions
Is this a replacement for therapy?
No. It's educational and reflective - a companion for work you might do in therapy, or a place to start before you're able to access it. It isn't a diagnostic or treatment tool.
Do I need to be in therapy to use this?
Not at all. Many people use it entirely on their own; others bring it into sessions with their own therapist.
How is this different from a journal?
A journal is a blank page. This gives you structure: short reflections paired with guided worksheets, built around a specific clinical framework, plus a reusable weekly tracker so the practice continues after the workbook itself is finished.
What format is it, and how do I use it?
A fillable 21-page PDF. Fill it out on your phone, tablet, or computer, or print it and work by hand - whichever you'll actually use.
Can I get all ten workbooks?
Yes. The complete 10-workbook set is available as a bundle, at less than the cost of buying six individually.
Mind&Gut
The Pendulum of Hunger Workbook
The Pendulum of Hunger Workbook
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