3 Ways to Reduce Your Hunger Hormone (Ghrelin) & Prevent Weight Regain

In this episode, you’ll learn 3 tips to lose weight in a way that helps reduce ghrelin levels so you’re less hungry, less likely to regain the weight you worked so hard to lose, and can increase your fasting window.

Highlights From This Episode:
- Ghrelin is also known as your hunger hormone. It increases after a typical chronic calorie restricted diet and makes you want to regain the weight.

- Ghrelin is pulsatile in nature and seems to be released in conjunction with your normal meal times.

- Intermittent fasting helps lower ghrelin levels. Knowing that your hunger will increase around normal meal times, you can be proactive and ensure that you’re properly hydrated and distracted around those times to ride the hunger wave until it passes. Remember that intermittent fasting isn’t about eating less, it’s about eating less often. Food absolutely still matters.

- Eating a diet high in healthy fat significantly helps lower ghrelin. Including plenty of protein in your diet will also help stipulate other satiety hormones including CCK and peptide YY.

- For obese individuals with insulin resistance, your ghrelin suppression is going be blunted after eating refined starches and sugars, meaning you can anticipate hunger again quickly after eating those kinds of foods. Set yourself up for success by avoiding or reducing these processed carbs.

- Sleep is crucial for weight loss and maintenance success. Getting enough sleep can help reduce your ghrelin levels and make intermittent fasting a lot easier. You can’t out diet and exercise the negative hormonal effects of chronic stress or sleep deprivation.

Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed.

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// R E S O U R C E S



// V I D E O S

// F O L L O W
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// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

#ghrelin #insulinresistance #emotionaleating #weightloss

[Krnw]

16:26 1) Intermittent Fasting 2) Eat protein 3) Get adequate sleep

[Anna-Michelle]

I know it sounds silly but when I fast I fear my hunger, I fear the pain and the cravings so understanding it and learning how to deal with it really helps

[megapet]

At 9 am people aren't hungry? I feel like I havent eaten in a week at 9 am and have huge brain fog if I dont eat.

[kaiulanisallas]

I wake up STARVING at 5am- so those 6 hours of not eating is true torture. I thought this video was going to give suggestions on “hunger” specifically. Aside from white knuckling through my hunger.

[memzironic]

I've gone from weighting 121kg to 96.6kg in 5 months and my end goal is 80kg, but only recently have I started to crave junk food and snacks more often than before, this video is more appreciated than what you will ever understand and I mean it from the bottom of my heart because I now know how to get back on track with my diet

[tadeupinheiro]

Best presentation about Ghrelin I had seen.
The video's highlight list brings the following statement: "Including plenty of protein in your diet will also help stipulate other satiety hormones including CCK and peptide YY". This is discussed quickly in 9m50s. Dr Morgan could indicate to me scientific paper(s) about this aspect?

[winterfoxx]

Your voice is so easy and pleasant to listen to. I appreciate how you showed visuals via the graphs and evidence!

[dalia]

This is single handedly the best video and clearest information I have ever heard on weight loss. You are incredibly eloquent and helpful. I loved every minute. I will subscribe and go on your website. I am very obese woman that has been trying to lose weight for 6 years now and have insulin resistance and am on psych meds which further effect my metabolism and appetite. This gives me hope. I feel that knowledge is power. Dr. Morgan, Thank you. Thank you. Thank you. I am subscribing and going on your website. You are phenomenal.

[terrifuentes]

I’m getting serious about 16:8 fasting. I am what you have described. I’m 61, I exercise about 5 hours per week, half of that is vigorous. My sleep is not great, my diet is not horrible, but could be better. I’m gaining weight and literally nothing I’ve tried works. I’m right at the overweight/obese line. I’ve been lookin at GLT2, but frankly, if I can find a way w/o medication I want that. I just found you today and will probably binge-watch your videos.

[Hila_at_Home]

It's fascinating how the hormones on the body work. This is something missed out by most "health education". Thanks for sharing!

[sherryloftin]

This was very helpful for me. Thank you!

[MelinaZhao]

Very informative and well explained, thank you.

[pato]

I really benefitted from this video. But it’s so chock full of info that a whiteboard with main points outlined would be VERY helpful.

[mistyrhodes]

You may have already done a video on this, but I have major depression and been in antidepressants for 30 years! Also have menopause now and had gastric sleeve about 12 years ago and gained weight back. It’s very shameful. I’m trying to learn about the hormones so I can get this under control.

[dawngilstrap]

Excited to learn more about menopause and weight loss, thank you!

[heiditaylor]

❤thankyou so much for your video makes alot of sense

[mrright]

Ahh the lack of sleep did me in getting into a fast this week. Great info, thank you.

[barbaralazier]

I began intermittent fasting a month ago doing the 16-8 times. It is working really well.

[wattsy]

I’m a guy, and I’ve lost 20kgs getting in shape and now I’m trying to get a six pack. I’m down to around 14% body fat. And I’ve been hit hard by ghrelin. I’ve never experienced this kind of constant hunger, no matter how dense the food I eat is. I’ll be hungry in less than an hour after eating 1kg of low calorie high density food. Is this something I can get a handle on? Or am I just too low a body fat percentage for my own health? I wanted to bottom out at 10-11% and then maintain

After finishing your video, I now understand what I need to do 🙏❤️ thank you for the quality content

[krisjustin]

Knowing that hunger episodes come and go is the power behind a lot of my weight loss. Perhaps in some ways the body is rather stupid? It tells you to eat when eating is going to harm your health. Glad the thinking mechanisms are in the brain to counter ghrelin’s deceptive, deadly and tempting messages! And this is where your mindset is crucial! It’s a war!