Understanding Hunger Hormones
Hunger isn’t just about willpower, it’s driven by a powerful network of hormones designed to keep you alive. Two of the biggest players are ghrelin and leptin. Ghrelin is the hormone that tells you when you’re hungry, while Leptin is the one that signals when you’re full.
But here’s where it gets tricky: in today’s world of chronic stress, poor sleep, ultra-processed foods, and repeated dieting, these signals can get out of sync. Ghrelin may stay high, making you feel hungry even when your body has adequate energy, while leptin resistance can make it harder to feel full. It’s important to note, this isn’t a personal failure, but rather a physiological imbalance influenced by lifestyle and metabolic health.
Blood sugar also plays a major role. When glucose spikes and crashes, hunger hormones respond quickly, often triggering cravings for fast energy, usually in the form of carbs or sugar. Add ininflammation and disrupted gut signaling, and the brain may receive confusing messages about true hunger versus stress or fatigue.
The good news? Hunger hormones are responsive to daily habits. Prioritizing protein and fiber, getting consistent sleep, managing stress, and building muscle through movement can all help normalize appetite signals. GLP-1 medications help give the brain clearer “I’m full” messages while the body recalibrates.
Understanding hunger hormones helps shift the conversation from blame to biology. When you support your hormones, your body becomes a partner in your health journey instead of an obstacle.
Miller GD. Appetite Regulation: Hormones, Peptides, and Neurotransmitters and Their Role in Obesity. Am J Lifestyle Med. 2017 Jun 23;13(6):586-601. doi: 10.1177/1559827617716376. PMID: 31662725; PMCID: PMC6796227.
Yeung AY, Tadi P. Physiology, Obesity Neurohormonal Appetite And Satiety Control. [Updated 2023 Jan 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555906/
