{"id":36330,"date":"2025-09-18T08:37:13","date_gmt":"2025-09-18T12:37:13","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=36330"},"modified":"2025-10-22T11:29:14","modified_gmt":"2025-10-22T15:29:14","slug":"hack-your-hormones","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/hack-your-hormones\/","title":{"rendered":"How To Hack Your Hormones To Help Balance Your Appetite"},"content":{"rendered":"<p><b><\/b><span style=\"font-weight: 400;\">Hormones and hunger go hand in hand. Case in point: The resounding success of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/glp-1-natural-alternatives\/\" target=\"_blank\" rel=\"noopener\">semaglutide drugs<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GLP-1 drugs aren\u2019t the only way to balance hunger through hormone channels. In fact, they\u2019ve sparked greater conversation around the role of hormones in appetite regulation\u2014and how to support them. Experts say many lifestyle shifts (some quite small) can go a long way in tempering appetite.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want to balance those hunger and satiety cues? Consider these five possibilities for influencing your appetite without a prescription.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>: <em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.bucketlisttummy.com\/about\/\" target=\"_blank\" rel=\"noopener\">Sarah Schlichter<\/a>, M.P.H., R.D.N., is a registered dietitian and the host of the <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/managing-mealtime-madness\/id1795763397\">Managing Mealtime Madness podcast.\u00a0<\/a> <a href=\"https:\/\/www.patriciabannan.com\/\" target=\"_blank\" rel=\"noopener\">Patricia Bannan,<\/a> M.S., R.D.N., is a registered dietitian, author of <a href=\"https:\/\/www.amazon.com\/Burnout-Balance-Healing-Strategies-Immunity\/dp\/0593232429\/ref=sr_1_12?dchild=1&amp;keywords=from+burnout+to+balance&amp;qid=1629831790&amp;s=books&amp;sr=1-12\" target=\"_blank\" rel=\"noopener\"><i>From Burnout to Balance, <\/i><\/a>and founder of<a href=\"https:\/\/www.mywellnessintelligence.com\/\" target=\"_blank\" rel=\"noopener\"> Wellness Intelligence\u2122<\/a>.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>1. Cut Back on Ultra-Processed Foods<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Though ultra-processed foods can be hard to define\u2014and some (like spiced canned veggies) are better for your health than others (like candy bars)\u2014registered dietitian Sarah Schlichter, M.P.H., R.D.N.,<\/span><span style=\"font-weight: 400;\">\u00a0host of the <\/span><span style=\"font-weight: 400;\">Managing Mealtime Madness podcast<\/span><span style=\"font-weight: 400;\">, says these foods are generally far removed from their natural state. \u201cTypically, they are high in sugar, saturated fat, sodium, and calories,\u201d she says. Chips, candies, pastries, bars, and many other packaged foods fit the bill.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tasty as these eats may be, cutting back on them can impact your appetite (and calorie intake)\u2014and <\/span><i><span style=\"font-weight: 400;\">fast. <\/span><\/i><span style=\"font-weight: 400;\">\u201cEating a diet high in ultra-processed foods can impact hormones and body weight, as many of these foods won\u2019t provide satiety, yet are highly palatable and easy to over-consume,\u201d Schlichter says.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has also shown that, since many ultra-processed foods are high in sugar but low in important nutrients like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\" target=\"_blank\" rel=\"noopener\">vitamins<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">minerals<\/a>, they could wreak havoc on your hormones. A small <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7946062\"><span style=\"font-weight: 400;\">2019 study<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h2><strong>2. Give Your Sleep Some TLC<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Could the answer to appetite regulation lie in your bed? Quite possibly. \u201cWhen we don\u2019t get enough sleep, it disrupts the balance of two key hunger hormones\u2014ghrelin, which stimulates appetite, and leptin, which signals fullness,\u201d says registered dietitian <\/span><span style=\"font-weight: 400;\">Patricia Bannan,<\/span><span style=\"font-weight: 400;\"> M.S., R.D.N<\/span><span style=\"font-weight: 400;\">., author of <\/span><i><span style=\"font-weight: 400;\">From Burnout to Balance <\/span><\/i><span style=\"font-weight: 400;\">and founder of<\/span> <span style=\"font-weight: 400;\">Wellness Intelligence\u2122<\/span><span style=\"font-weight: 400;\">. \u201cPoor sleep increases ghrelin and decreases leptin, making us feel hungrier and less satisfied after eating.\u201d <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3763921\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> show a bidirectional cycle of sleep deprivation and hunger, in which the two factors perpetuate each other. Not a pretty picture.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/evening-routine-tweaks-for-better-sleep\/\" target=\"_blank\" rel=\"noopener\"><b>Make These Changes to Your Evening Routine to Sleep Better<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0 <\/span><\/p>\n<h2><strong>3. Start Your Day With a High-Protein Breakfast<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">High-protein breakfasts have been <\/span><a href=\"https:\/\/nutrition.org\/protein-its-whats-for-breakfast\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">linked<\/span><\/a><span style=\"font-weight: 400;\"> to increased muscle mass, greater calorie burn, and a lower likelihood of nighttime snacking. And believe it or not, these aren\u2019t the only benefits you might reap from greeting the day with this macro.<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/health-benefits-of-protein\/\" target=\"_blank\" rel=\"noopener\"><b>6 Ways Protein Benefits Your Health\u2014Beyond Building Muscle<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u201cStarting the day with a high-protein breakfast can help stabilize hunger hormones by reducing ghrelin levels and supporting satiety hormones like peptide YY,\u201d says<\/span> <span style=\"font-weight: 400;\">Bannan. A<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352939319300600\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">2019 study<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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. \u201cEven topping toast with nut butter or adding cottage cheese on the side can make a big difference,\u201d she says. You can also add a scoop of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a> to your smoothies, yogurt bowls, oatmeal, and even your coffee.<\/span><\/p>\n<h2><strong>4. Stick to Regular Mealtimes<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Something as simple as your mealtime schedule could have a surprising impact on your appetite.<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7213043\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> show that a regular meal pattern promotes healthy weight, while irregular eating times have been associated with obesity, type 2 diabetes, and cardiovascular disease. \u201cEating 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,\u201d says Schlichter. (It\u2019s also critical to build a balanced plate\u2014think complex carbohydrates with fiber, fruits and veggies, lean protein, and healthy fats\u2014when you sit down to eat.)<\/span><\/p>\n<p><b>Read More: <\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/balance-your-hormones\/\" target=\"_blank\" rel=\"noopener\"><b>Balance Your Hormones Naturally With These Supplements<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you struggle to stick to a regular mealtime schedule, it\u2019s okay to allow some wiggle room. \u201cHaving an \u2018eating window\u2019 can offer more flexibility, but still provide a goal for regular eating instances,\u201d Schlichter says. Just be careful not to go more than about five hours without eating. \u201cGoing 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,\u201d she cautions.<\/span><\/p>\n<h2><strong>5. Take Steps to Manage Stress<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Stress is known for cranking up the appetite dial\u2014and the process is largely mediated by hormones. \u201cWhen stress is high, the body releases more <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cortisol-balance\/\" target=\"_blank\" rel=\"noopener\">cortisol<\/a>, which can increase cravings for high-fat, high-sugar foods and throw hunger hormones out of balance,\u201d 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although untangling yourself from overwhelm can take time, Bannan says some daily habits can calm the nervous system and bring hormones into better balance. \u201cSimple 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,\u201d she says. <\/span><b>\u00a0<\/b><\/p>\n<h2><strong>6. Add the Right Supplement<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/www.vitaminshoppe.com\/p\/magnesium-glycinate-400mg-270-tablet-s\/vs-4615\" target=\"_blank\" rel=\"noopener\">magnesium glycinate<\/a> (which is particularly <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/magnesium-glycinate-for-sleep-and-stress-support\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">well known for its relaxing effects<\/span><\/a><span style=\"font-weight: 400;\">) or <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/?s=adaptogen\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adaptogenic herbs<\/span><\/a><span style=\"font-weight: 400;\"> such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha\" target=\"_blank\" rel=\"noopener\">ashwagandha<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/holy-basil-60-capsules\/vs-7268\" target=\"_blank\" rel=\"noopener\">holy basil<\/a> (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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also tackle appetite head-on with supplements such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/berberine\" target=\"_blank\" rel=\"noopener\">berberine<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\/psyllium\" target=\"_blank\" rel=\"noopener\">psyllium husk<\/a>. Berberine may help <\/span><a href=\"https:\/\/health.osu.edu\/wellness\/exercise-and-nutrition\/berberine-weight-loss\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">slow digestion<\/span><\/a><span style=\"font-weight: 400;\"> (among other benefits) by enhancing the function of various metabolism-related hormones like insulin and leptin. Psyllium husk has similar effects, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0195666316301738\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">promoting a sense of satiety<\/span><\/a><span style=\"font-weight: 400;\"> and possibly <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10389520\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">boosting weight loss<\/span><\/a><span style=\"font-weight: 400;\"> by ramping up your fiber intake.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/hack-your-hormones\/\">Read More <span class=\"screen-reader-text\">How To Hack Your Hormones To Help Balance Your Appetite<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":36334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,5,9,10],"tags":[],"class_list":["post-36330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-health","category-the-latest","category-weight-loss"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Hack Your Hormones To Help Balance Your Appetite | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Your hormones are key to maintaining a healthy weight. 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