In this episode of the "Self Selecting" podcast, I take a deep dive into hunger regulation, satiety, and the hormonal mechanisms behind fat loss and appetite control. This discussion revolves around the roles of ghrelin ("the hunger hormone") and leptin ("the satiety hormone"), exploring how dieting, fasting, stress, and sleep impact these key hormones.
I break down the science behind energy balance, metabolism, and how hunger cues are influenced by nutrition, training, and lifestyle factors. I also provide practical strategies for optimizing diet composition, meal timing, and food selection to improve adherence and long-term weight management.
Key Takeaways:
- How Ghrelin & Leptin Control Hunger & Satiety – Understanding their roles in energy balance and appetite regulation.
- The Effects of Dieting on Hormones – Why caloric restriction, fasting, and contest prep can make you feel constantly hungry.
- The Impact of Stress & Sleep on Hunger – How cortisol and sleep deprivation increase cravings and hunger signals.
- Why High-Protein & High-Fiber Foods Help Satiety – The science behind satiety and meal composition.
- Ghrelin & Leptin in Obesity & Physique Sports – How these hormones differ between obese individuals and competitive athletes.
- The Satiety Index: Choosing Foods That Keep You Full – Ranking foods based on their hunger-suppressing effects.
- Why Carbs Suppress Ghrelin More Than Fats – How different macronutrients impact hunger levels.
- Post-Dieting Hunger & Weight Gain – The psychological and physiological reasons why rebounding after fat loss is common.
- Strategies to Manage Hunger During Fat Loss – How to optimize your diet, sleep, and stress management for better adherence.
Timestamps:
- [00:00 – 02:10] - Cory welcomes listeners and introduces the episode topic.
- [02:11 – 06:10] - The importance of ghrelin & leptin in dieting & weight management.
- [06:11 – 09:30] - How Hunger Hormones Function: Ghrelin increases hunger, leptin signals satiety.
- [09:31 – 12:45] - The physiological effects of caloric restriction.
- [12:46 – 15:30] - How Stress & Poor Sleep Increase Hunger.
- [15:31 – 18:20] - Why Hunger Becomes Dysregulated in Contest Prep.
- [18:21 – 22:15] - Leptin Resistance in Obesity vs. Fat Loss Phases: How body fat levels influence satiety & metabolism.
- [22:16 – 26:30] - Why rapid weight gain after dieting is common.
- [26:31 – 28:45] - The differences between resistance training & cardio on appetite regulation.
- [28:46 – 31:20] - Ranking foods based on their ability to suppress appetite.
- [31:21 – 34:00] - Why Carbs Suppress Hunger Better Than Fats: Understanding how macronutrients impact satiety.
- [34:01 – 35:48] - Final Thoughts & Takeaways: The best strategies for managing hunger & diet adherence.
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Self-Selecting