Managing Hunger Hormones

Meet Leptin & Ghrelin

First off, Leptin & Ghrelin are not two children in this photo — at least I hope not.

Let me rephrase that: I’d like you to meet the hunger & satiety hormones, ghrelin & leptin.

Maybe you’ve wondered why sometimes you can’t stop snacking, while other times you feel completely full after a small meal? The answer might lie in two powerful hormones: leptin and ghrelin. These hormones work together to regulate appetite, metabolism, and energy balance.

Leptin: The Satiety Hormone

Often referred to as the "satiety hormone," leptin is produced by your fat cells. Its primary job is to send signals to your brain indicating that you're full. When leptin levels are optimal, you feel satisfied after eating and are less likely to overeat. However, in many cases, our bodies develop leptin resistance, meaning the brain becomes less responsive to its signals, leading to cravings and overeating.

Ghrelin: The Hunger Hormone

On the flip side, ghrelin is the hormone that stimulates appetite. Produced primarily in the stomach, ghrelin levels rise when you're hungry, prompting you to seek food. A healthy balance of ghrelin is essential for maintaining regular eating patterns. When ghrelin levels are out of whack, it can lead to both overeating and undereating.

As leptin decreases and ghrelin increases, your appetite increases — making you feel hungry. On the other hand, as leptin increases, ghrelin decreases — making you feel satisfied, or full.

The Perfect Partnership

Leptin and ghrelin work together to maintain a delicate balance. When you eat, leptin levels increase (hence the heavy leptin kettle bell above), signaling fullness, while ghrelin levels decrease (see the satiety balance above). As you begin to digest your food and blood sugar levels drop, ghrelin starts to increase, stimulating hunger for your next meal.

However, factors like diet, stress, sleep, and lack of exercise can disrupt this delicate balance. When these hormones are out of sync, it can lead to weight gain, fatigue, and difficulty managing cravings.

In the next blog post, we'll dive deeper into leptin resistance and how it can impact your health. Stay tuned for practical tips on how to support healthy leptin and ghrelin levels.

Want to learn more about the hunger hormones and how you can control your cravings? Grab the free guide!