• Healthy Life by Jess

Naturally Balancing your Hunger Hormones

Hard to fight your willpower around food? Do you find that you are always binge eating? Imagine if there was a way to regain your willpower and stop binge eating after all.

Understanding the functions of ghrelin and how it works is a great way to get started.

What is ghrelin? Ghrelin is the “hunger " hormone and it triggers our brain to let us know when we or hungry or full. Ghrelin is released to stimulate our appetite when the stomach is empty and stops when the stomach feels satisfied. Levels of ghrelin will increase if you’re consistently under-eating, which is why “dieting” is so hard. While over-eating will cause levels of ghrelin to decrease, but will probably lead to weight gain.

Luckily, we can naturally balance our hunger hormones by incorporating certain types of dietary and lifestyle habits. So how can you lower your ghrelin levels?

Here are four steps to take in order to reduce ghrelin, your hunger hormone, and gain control of your appetite:


1. Understand the components of your meal & what they break down into.

By adding protein, healthy fats, greens, and fiber to your meals you will balance your hunger hormones, feel more energized, & satisfied.

*PROTEIN- responsible for making you feel satisfied after a meal

*HEALTHY FATS- ensures absorptions of nutrients from meal & gives your body energy

*FIBER- supports digestion and decreases blood sugar level

*GREENS- provides your body with essential vitamins and minerals & boosts immune function

Understanding the components of your meal and what they break down into will help you refrain from dieting. For example, combining carbs with fiber will slow down your blood sugar from spiking and feeling lethargic. Blood sugar levels rising and falling could also cause our mid-day sugary cravings (like that chocolate chip cookie or bag of chips) because our body is looking for a source of energy.

2. Eat Breakfast.

You know that feeling when it's almost lunch time and you are starving because you didn’t eat all day? That feeling is your ghrelin levels screaming “I’m hungry!” When you get to a place where you are too hungry you start to make bad food choices and will probably end up eating your meals faster and less intuitively.

However, choosing to eat breakfast keeps your ghrelin levels under control. Choosing not to eat breakfast to save 300-400 calories, will result in unbalanced blood sugar levels and lack of appetite control. Even if you are not hungry in the morning, try and enjoy a light breakfast like a piece of fruit to get your appetite going.

You can also make a smoothie with all the four components- protein, healthy fats, fiber, & greens.

Try out this hunger hormone balancing breakfast smoothie recipe to start!

Protein: protein powder

Healthy fat: almond butter/ avocado

Fiber: chia/ flax seeds

Greens: Spinach, Kale

Add water, almond milk, or liquid of your choice

Optional: add strawberries for a collagen boost

Just throw the ingredients in a blender until its smooth and enjoy!

3. Manage Your Stress Levels.

Ghrelin is released directly in response to stressful situations. That’s why many people have the tendency to eat when they are stressed.

Find and develop a physical movement routine whether it's music, meditation, painting, or yoga. Most people are so busy achieving that they forget about their hobbies, loved ones, and most importantly to have fun. What is it all good for if you are always stressed? The art of fulfillment is what allows you to be happy. Think about what’s unique to you that lights you up and start incorporating that practice.

I personally love spending time in nature- reading, meditating, and walking (and of course enjoying the Vitamin D from the sun). The more energy we have to fulfill the more energy we will have to enjoy life and the better choices we will make with our eating habits.



Are you looking to improve your overall health & wellness? I will tailor specific goals + a plan to fit your unique health journey. Send me an email jessica@healthylifebyjess.com for more info on holistic health coaching.

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