Have you ever wondered why you feel hungry even after a big meal or why you don't feel hungry even though you haven't eaten in hours? Ghrelin and leptin are two hormones that play a crucial role in regulating hunger and satiety.
In this episode, we'll explore ghrelin and leptin, the hormones that regulate our appetite and satiety. Dr. Steve discusses how they work in our bodies, what affects their production, and how they influence our hunger and satiety levels. Join us to understand your body's hunger signals better and uncover the secrets of what makes us hungry and not hungry.
[00:01 - 04:37] Ghrelin: The Hunger Hormones
Ghrelin is secreted by an empty stomach and signals hunger to the brain.
Ghrelin can sometimes be confused with thirst, leading people to eat when they are actually thirsty.
Staying hydrated is important for regulating hunger signals.
A fiber-rich diet, protein, exercise, good sleep, and decreased stress can decrease the amount of ghrelin.
Carbohydrates can increase ghrelin release, leading to more hunger.
[04:38 - 08:59] Leptin: A Satiety Hormone
Leptin is the satiety hormone and is released from full-fat cells.
Fat cells are now realized to be an endocrine organ. An endocrine organ is an organ that secretes a hormone into the bloodstream, affecting organs throughout the body.
Leptin stimulates the medial hypothalamus, speeding up metabolism and signaling the body not to be hungry.
[09:00 - 15:54] Leptin Resistance
Ther more fat cells there are, the more leptin you produce to circulate in your blood stream. The more leptin you have, the more leptin resistance you get. Leptin resistance makes you hungrier which contributes to obesity, which leads to more leptin being released.
Along with this, the more carbohydrates you eat, the more insulin you release. High insulin levels block leptin from stimulating the hypothalamus, making you even more hungry.
To stay full and get healthy, eat protein, fat, and high-fiber foods that stay in your intestines longer and block ghrelin release.
[14:55 - 20:06] Closing Segment
Fat is a good energy source, better than carbohydrates which can make you hungry and increase insulin and leptin levels.
Stick to non-starchy and multicolored vegetables, especially if you are obese and trying to lose weight.
Focus on a high fiber, protein, and fat diet for healthy eating.
Stress management, good sleep, and hydration are important for managing hunger.
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Tweetable Quotes:
"Protein and fat will keep you feeling full, carbohydrates will make you hungry." - Dr. Steve Hughlett
"The more fat you have on the body, the more leptin you produce, the more leptin resistance you get, and the hungrier you are." - Dr. Steve Hughlett
"Fat cells also release inflammatory mediators, so the more fat you have on your body, the more inflammation you have throughout your body." - Dr. Steve Hughlett
