Well let me introduce to our new friend called Ghrelin. Have you ever heard of it?
It is the hunger hormone!
It is termed the ‘hunger hormone’ because it
-increases food intake and
-promotes fat storage.
Ghrelin causes those stomach rumblings as a physical reminder to eat. This is an important hormone to understand and control in order to reach our weight loss goals.
So, if you want to lose weight on a long term basis, you need to bring down Ghrelin.
One would think that in order to bring down hunger we should eat/graze all day but the answer is actually the opposite – fasting!
Main points we should take from a study done on ghrelin by Society of the European Journal of Endocrinology 1
-Ghrelin levels are lowest first thing in the morning (9AM) which is the longest time of the day where you have not eaten (fast through the night) – proves the point that hunger is not a function of ‘not having eaten in awhile’
-Hunger comes in waves – 3 slight peaks of ghrelin levels (lunch, dinner and next day’s breakfast) but then it goes back down after 2 hours even if you don’t eat. Think of a time when you worked right through lunch and didn’t even realize it.
-Over the day of fasting, ghrelin levels stayed stable or decreased! Eating nothing over 24 hours made you no more or less hungry than when you started.
-It might be concluded that the secretion of ghrelin is subjected to processes of classical conditioning (i.e. Pavlov’s dogs)
So Ghrelin, our main hormonal mediator of hunger does not increase to crazy levels from Intermittent or extended fasts (it actually decreased!). One would think you would be ravenously hungry after fasting but usually the opposite is true and the hunger disappears.
So perhaps it’s time to mix things up if you have been trying the same thing and getting the same result?!?
Remember – this is not calorie restriction (eating small amounts throughout the day) – this is going periods with no food but when you eat you can have a full, satisfying meal and then go back into fasting mode 🙂
Feel free to subscribe, join the 21 Day Challenge and Let me know if you have any questions!
Have a great rest of the week 🙂
Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I’m a certified health coach, trainer and author. This podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show.
All right. Welcome to the get lean deep clean podcast. My name is Brian grin. And today we’re gonna talk about a hormone that can help you reach your weight loss goals, and that hormone is called Greeland. Have you ever heard of it? Well, you’re going to hear all about it today. It’s the hunger hormone. Before I go into that, I’m going to sort of talk to you about the psychology with eating because a lot of times what happens is you have that first bite and then it leads to a lot more. And it’s the whole idea with having appetizers, right? Restaurants obviously wants you to spend more money and buy that appetizer, but that’s also going to lead to increased hunger, and you’re going to order more. So with Greenland, the hunger hormone, this is what stimulates appetite and increases your food intake.
1 (1m 19s):
It promotes fat storage and grilling causes almost, you know, those stomach rumblings that you get as a physical reminder to eat. Now, it’s important to understand this hormone. Cause as we talk in order to control our weight loss goals and to get where we want to go, we have to sort of understand what ghrelin is and how it can affect us. So if you want to lose weight on a long-term basis, you want to bring down Greenland. Now you’re probably thinking, well, how do I do that? One would think that you’d actually bring down Grillon by actually eating all the time, right? Cause it’s your hunger hormone. And you think, Oh, well, if I’m hungry, I’m gonna eat and it’ll bring that down. But a lot of times that’s not the answer grazing all day is not the answer.
1 (2m 1s):
The opposite is actually true and that is fasting. So I’m going to give you some main points that I took away from a study that was done on Greenland by the society of the European journal. And one of the things was that green, green levels are lowest. First thing in the morning around 9:00 AM, which is the longest time of the day where you most likely have not eaten anything. If you fast it overnight and approves that hunger is not a function of not having eaten in a while, right? Like you would think Greenland would be sky high, you know, in the morning because you haven’t eaten in awhile, but that’s not true. Also hunger comes in ways and I’ve talked about this before, right?
1 (2m 41s):
You’re going to get peaks when you’re used to eating right lunch, dinner, breakfast. So you’re going to get like these three slight peaks in Greenland, but it comes back down even if you don’t eat. So think about it. Even if you skip a meal that Greenland level will still come back. So think of a time when you like worked right through lunch and you didn’t even realize it, you’re like, Oh, I just missed lunch. I was so busy and okay, I’ll just keep moving on with the day. So over the day of fasting in this study, Greeley and actually stayed stable. So even fasting a whole day, eating nothing over 24 hours made you no more or less hungry than when you started.
1 (3m 26s):
I know it’s hard to believe. And I will say as a faster every day and doing some extended fast, this is true. It might be concluded that the secretion of Greenland is actually just subject to the process of a classical conditioning, right? You know, like the Pavlov’s dogs where, you know, it’s like you get used to eating at these certain times and the hormone will just spike. So Greenland, our main hormonal mediator of hunger does not actually increase to crazy levels from intermittent or extended fasts. One would think you’d be, ravenously hungry after fasting, but actually the opposite is true and hunger actually sort of dissipates.
1 (4m 8s):
So the whole idea is perhaps it’s time to mix things up. I always recommend, you know, pushing back a meal or eating it perhaps at a different time and closing up that eating window. And you’ll start to realize that, you know, you don’t need to have that meal at 7:00 AM. And one at noon, I like to mix it up. And actually I’ve been pushing my meal and my eating window between about two and six. So if you keep, if you’re keep getting the same results with your weight loss goals, I would try this out. This is obviously one of the reasons why fasting is so effective. So remember this is not calorie restriction. This is not eating small amounts throughout the day.
1 (4m 49s):
This is going periods with no food, but when you eat, you can have a full satisfying meal and then go back into your fasting mode. So I hope this helps describe what ghrelin is and how you can make it work in your advantage towards your weight loss goals. So feel free to subscribe if you want to hear more of these micro podcasts. And I do interviews every week as well, and also joined the 21 day fasting challenge. You get daily emails and I’m going to just guide you through making fasting a lifestyle change. And it’s, it, it, it’s not just a one size fits all thing, but it is sort of going to ease you into fasting and make it a lot easier.
1 (5m 28s):
So let me know if you have any questions regarding this. I hope you have a great rest of the week and thanks so much for listening.
0 (5m 37s):
Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you’ve chosen to listen to mine. And I appreciate that. Check out the show firstname.lastname@example.org for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. Who’s looking to get their body back to what it once was. Thanks again, and have a great day.