Yes, your hormones play a major role in your weight optimizing efforts and can dictate how much you eat. The 2 hormones Ghrelin and Leptin work together to help control our hunger
Ghrelin is a hunger hormone that increases appetite. Let’s call these gremlins because they can get very mischievous if they get out of control!
Ghrelin is produced in our stomach and fluctuates throughout the day generally depending on how much food is present. Obviously it is turned on more when there is no food and lower when food is present. Then, the appropriate message is sent to our hypothalamus to let us know, whether it’s time to eat or to stop.
Ok, makes sense, but are there any other things that affect that messaging?
Well, it turns out that stress can turn on the signal to produce more ghrelin, which can result in “stress eating.” Ever experience that? Yeah, me too! Blame those munchies on too much ghrelin or as I call them, “gremlins.”
Ghrelin also works with another hunger hormone called Leptin.
Leptin is produced in your fat cells that does the opposite of ghrelin in that it actually suppresses appetite and food intake because it indicates when you are full, also known as the satiety hormone.
Yes, then let’s make more “likable” leptin and less “gremlin” ghrelin!
So, because your fat cells produce leptin, and the more fat you have should mean that your body produces more of this satiety hormone. Right? Not so fast.
Unfortunately, many overweight people become “leptin-resistant.” This can even contribute to more weight gain and difficulty releasing weight as their messaging is telling them they need to eat more food to be full.
It’s just never simple, is it?
But it can be. The good news is that both hormones can work better in harmony naturally with a few things. Of course your food choices play a huge role, but sleeping, managing stress and exercise will contribute to balancing out these hormone from going haywire.
First, your food choices are key. I think we all know that. Ditch the processed food and foods filled with sugar that will stimulate your appetite and increase your ghrelin. Eat clean one-ingredient foods such as chicken, fish, salad, nuts, apples–you get the picture. (Check out Reboot with Real Food if you need help with a proven program:))
We also know that protein foods (chicken, fish, beef, tofu,etc) help control ghrelin much more than carbohydrates as it is the most satiating macronutrient, based on a 2006 study in the American Journal of Clinical Nutrition. Yup, protein helps control appetite and fat also is very helpful in tamping down that ghrelin.
However, when you eat, don’t restrict the amount or total caloric intake too much on a consistent basis. I know, so many of us have the attitude of “calories in, calories out,” but consistent under-eating will actual lower your levels of ghrelin.
And no, this does not apply to intermittent fasting but eating small amounts of food at every meal.
Believe it or not, sleep has a HUGE impact on your ghrelin and leptin levels. Studies have shown that small amounts of sleep correlated with an increase in ghrelin levels. So, get your zzzzzz’s to help get to your optimal weight and control those hormones.
As mentioned earlier, stress can also increase that ghrelin production. So, practice deep breathing, meditation and even being outdoors as much as possible to bring on the calm.
Remember, stress is the root cause of disease because it constricts everything-that is every organ, artery, vessel– everything. So it’s pretty hard for the body to work the way it should when its parts are too constricted to let oxygen, blood, lymph, etc to flow freely and easily.
Finally, exercise has also been shown to help optimize your leptin and ghrelin. Try taking daily walks, or even better, bursts of cardio in a shorter duration of high interval training. These can work wonders. I do both every day:).
So, while your hormones may be at the root of your hunger pangs, practice these solutions and you will get back to balance and feel more satisfied faster and full of more energy.
All material in this newsletter is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this publication;instead readers should consult appropriate health professionals on any matter relating to their health and well-being. The information provided has not been approved the Food & Drug Administration and is not intended to diagnose, treat, cure, or prevent any illness or disease.
