Honoring our hunger
For the first time in human history, we’ve been given tools to crunch numbers related to our food.
By numbers, I’m talking about calories, macros, and micros. These are encouraged to be used to govern metabolic processes. In the conventional health landscape, the emphasis on calorie counting overshadows the intricate dance of hunger hormones that govern our metabolic processes. It only takes a few simple understandings for an entire paradigm shift back toward respecting these hormonal signals.
The perfect dynamic between ghrelin and leptin (hunger hormones) has ultimately been hushed as they’ve been replaced with iPhone apps. Is that crazy or what?
Instead of eating in a regimented pattern guided by the clock, allow your hunger signals and sensations to guide your eating habits. Note in the morning what time you detect your actual hunger sensations kicking it. Don’t ignore these sensations. Instead, let them guide your eating.
Eat when hungry or when energy levels dwindle slightly and stop when full for each meal of the day. Eat until satiation instead of counting out portions or limiting yourself. Avoid overeating by asking yourself, “Am I really hungry for another bite, or have I had enough?”
Learn: Hunger hormones
Hunger hormone ghrelin: Ghrelin is often called the "hunger hormone" because it stimulates appetite and promotes food intake. The secretion of ghrelin naturally increases before meals and decreases after meals. High-protein meals are known to have a strong suppressive effect on ghrelin levels. Protein promotes the release of other hormones, such as peptide YY (PYY), which signals satiety to the brain and helps reduce ghrelin levels. Fats, especially those that are rich in omega-3 fatty acids, also influence ghrelin secretion. This allows us to trust in our hunger sensations when eating ancestrally consistent foods. Omega-3 fatty acids naturally reduce ghrelin levels and enhance the feeling of fullness.
Satiety hormone leptin: Leptin is often referred to as the "satiety hormone" because it is released by fat cells in response to energy availability. High-protein and high-fat meals contribute to increased satiety and a feeling of fullness. Protein, in particular, has a high thermic effect of food (TEF), meaning it requires more energy for digestion and absorption compared to fats and carbohydrates. This can result in a more sustained release of leptin after a protein-rich meal, signaling to the brain that energy intake is sufficient. Fats also contribute to satiety and the release of leptin.
Carbohydrates and your hunger hormones: Carbohydrates don’t have as a strong influence on our hunger hormones as protein and fats do. This is why they are so easy to overeat – combined with the fact that they are addictive. They’ll also not provide as stable of energy as fats do. Carbohydrate-dominate meals can lead to rapid spikes and subsequent drops in blood sugar levels. These fluctuations won’t provide the same sustained satiety as the slower, more stable release of energy from fats. The rapid drop in blood sugar after consuming carbohydrates can trigger unnecessary hunger and lead to the release of ghrelin, promoting the desire to eat again.
Insulin resistance and your hunger hormones: Another possible consequence of carbohydrate-dominant meals and attempting to satiate yourself with carbohydrates is the case once one develops insulin resistence. In conditions of chronic insulin elevation, such as in insulin resistance, the brain will become less responsive to the signals from leptin. This phenomenon is known as leptin resistance. Leptin resistance can lead to a reduced ability of the hormone to suppress appetite and increase energy expenditure. Despite high levels of circulating leptin, the brain may not receive the appropriate signals, contributing to a lack of satiety and potentially promoting overeating. Insulin resistance may be associated with higher ghrelin levels, potentially contributing to increased hunger and a reduced ability to control food intake.
Takeaway tips:
Prioritize meat or eggs as the base of your meal. Fattier proteins allow for sooner satiation as our leptin is released.
Prioritize your micronutrients: vitamins and minerals. Macronutrients are important, satiation from 30g protein powder is not readily met, while 30g steak-derived protein brings forth satiation. Don’t forget to include organ meats, bone marrow, raw dairy, bone broths, and seafood for a great variety of nutrients. Meeting all requirements ensures you aren’t ravenously snacking while your body seeks out a nutrient.
To avoid a blood sugar spike at the start of a meal, start eating the protein and fat portion before the carbohydrates to ensure your blood sugar is stabilized to start and you don’t overeat.
Don’t fear carbohydrates, instead, understand how your hunger responds to them and how you can listen.
This is from an excerpt from Day 4 in the 21-day Holistic Habit Builder
Appreciatively, Mia
