Hormones and hunger go hand in hand. Case in point: The resounding success of semaglutide drugs for weight loss is due to their ability to mimic GLP-1, a gut hormone that signals fullness to the belly and brain. As this chemical communicator relays its message of satiation, calorie intake naturally lowers, helping folks shed excess pounds.
GLP-1 drugs aren’t the only way to balance hunger through hormone channels. In fact, they’ve sparked greater conversation around the role of hormones in appetite regulation—and how to support them. Experts say many lifestyle shifts (some quite small) can go a long way in tempering appetite.
Want to balance those hunger and satiety cues? Consider these five possibilities for influencing your appetite without a prescription.
- ABOUT OUR EXPERTS: Sarah Schlichter, M.P.H., R.D.N., is a registered dietitian and the host of the Managing Mealtime Madness podcast. Patricia Bannan, M.S., R.D.N., is a registered dietitian, author of From Burnout to Balance, and founder of Wellness Intelligence™.
1. Cut Back on Ultra-Processed Foods
Though ultra-processed foods can be hard to define—and some (like spiced canned veggies) are better for your health than others (like candy bars)—registered dietitian Sarah Schlichter, M.P.H., R.D.N., host of the Managing Mealtime Madness podcast, says these foods are generally far removed from their natural state. “Typically, they are high in sugar, saturated fat, sodium, and calories,” she says. Chips, candies, pastries, bars, and many other packaged foods fit the bill.
Tasty as these eats may be, cutting back on them can impact your appetite (and calorie intake)—and fast. “Eating a diet high in ultra-processed foods can impact hormones and body weight, as many of these foods won’t provide satiety, yet are highly palatable and easy to over-consume,” Schlichter says.
Research has also shown that, since many ultra-processed foods are high in sugar but low in important nutrients like fiber, vitamins, and minerals, they could wreak havoc on your hormones. A small 2019 study studied hormonal differences between people who ate a more highly processed diet versus those on a less processed diet. The latter group experienced lower blood sugar, lower levels of the hunger hormone ghrelin, and higher levels of the appetite-suppressing hormone peptide YY.
To de-process your meals, set aside a couple of hours each week to plan and prep meals using whole foods. Or, at snack time, reach for minimally processed choices like fresh fruit, cut-up veggies, cheese sticks, or yogurt.
2. Give Your Sleep Some TLC
Could the answer to appetite regulation lie in your bed? Quite possibly. “When we don’t get enough sleep, it disrupts the balance of two key hunger hormones—ghrelin, which stimulates appetite, and leptin, which signals fullness,” says registered dietitian Patricia Bannan, M.S., R.D.N., author of From Burnout to Balance and founder of Wellness Intelligence™. “Poor sleep increases ghrelin and decreases leptin, making us feel hungrier and less satisfied after eating.” Studies show a bidirectional cycle of sleep deprivation and hunger, in which the two factors perpetuate each other. Not a pretty picture.
Read More: Make These Changes to Your Evening Routine to Sleep Better
The takeaway: Getting quality sleep at night could be critical for keeping you full throughout the day. Try getting some morning sunlight, incorporating a relaxing evening ritual like reading or meditation, and minimizing devices before bed to set your circadian rhythm up for success.
3. Start Your Day With a High-Protein Breakfast
High-protein breakfasts have been linked to increased muscle mass, greater calorie burn, and a lower likelihood of nighttime snacking. And believe it or not, these aren’t the only benefits you might reap from greeting the day with this macro.
Read More: 6 Ways Protein Benefits Your Health—Beyond Building Muscle
“Starting the day with a high-protein breakfast can help stabilize hunger hormones by reducing ghrelin levels and supporting satiety hormones like peptide YY,” says Bannan. A 2019 study found that, compared to people who ate a high-carb breakfast, people who ate a high-protein breakfast had greater levels of satiation hormones peptide YY and GLP-1 30, 60, and 120 minutes after their morning meal.
To start your day strong, Bannan recommends options like Greek yogurt with fruit, scrambled eggs with veggies, or overnight oats made with milk and chia seeds. Or, make simple swaps to rack up the protein in your favorite morning meals. “Even topping toast with nut butter or adding cottage cheese on the side can make a big difference,” she says. You can also add a scoop of protein powder to your smoothies, yogurt bowls, oatmeal, and even your coffee.
4. Stick to Regular Mealtimes
Something as simple as your mealtime schedule could have a surprising impact on your appetite. Studies show that a regular meal pattern promotes healthy weight, while irregular eating times have been associated with obesity, type 2 diabetes, and cardiovascular disease. “Eating at regular intervals can help with hormonal balance, blood sugar levels, energy metabolism, and more, as the body comes to expect fuel at these intervals,” says Schlichter. (It’s also critical to build a balanced plate—think complex carbohydrates with fiber, fruits and veggies, lean protein, and healthy fats—when you sit down to eat.)
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If you struggle to stick to a regular mealtime schedule, it’s okay to allow some wiggle room. “Having an ‘eating window’ can offer more flexibility, but still provide a goal for regular eating instances,” Schlichter says. Just be careful not to go more than about five hours without eating. “Going too long without eating can reduce blood sugar and increase the hunger hormone, ghrelin, thereby causing intense hunger, which can lead to over-eating, especially of highly palatable, less nutritious foods,” she cautions.
5. Take Steps to Manage Stress
Stress is known for cranking up the appetite dial—and the process is largely mediated by hormones. “When stress is high, the body releases more cortisol, which can increase cravings for high-fat, high-sugar foods and throw hunger hormones out of balance,” Bannan explains. If you find yourself eating when not physically hungry, craving comfort foods more often, or noticing a lack of appetite during stressful times, stress might be messing with your appetite, she says.
Although untangling yourself from overwhelm can take time, Bannan says some daily habits can calm the nervous system and bring hormones into better balance. “Simple stress management tools can help, like taking a few deep breaths before meals, stepping outside for a quick walk, journaling, or practicing mindfulness for even a few minutes a day,” she says.
6. Add the Right Supplement
Carefully chosen supplements can also help move your appetite needle back toward balance. If you struggle with influential factors like poor sleep or high stress, consider options like magnesium glycinate (which is particularly well known for its relaxing effects) or adaptogenic herbs such as ashwagandha or holy basil (beloved for their ability to mitigate the hormonal impacts of stress). By helping to get your sleep and stress in check, these supplements set you up for a more regulated appetite throughout the day.
You can also tackle appetite head-on with supplements such as berberine or psyllium husk. Berberine may help slow digestion (among other benefits) by enhancing the function of various metabolism-related hormones like insulin and leptin. Psyllium husk has similar effects, promoting a sense of satiety and possibly boosting weight loss by ramping up your fiber intake.