Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Hunger Hormones Controlling Your Fat Loss (Ghrelin, Leptin, and GLP-1 Explained) | Ep 425
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Jan 12, 2026 Dive into the science of hunger hormones and discover how ghrelin, leptin, and GLP-1 affect your appetite. Learn why dieting can make fat loss harder, as hormones shift to combat your efforts. Explore practical ways to manage these hormones, like high-protein meals and strategic meal timing. Uncover lesser-known peptides that play a role in satiety, plus tips for balancing cravings. Don't miss the Hunger Wave Check protocol to differentiate between physical and psychological hunger!
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Ghrelin Is Your Hunger Alarm
- Ghrelin is the stomach-produced hunger alarm that rises before meals and spikes during calorie deficits.
- Philip Pape explains ghrelin also amplifies reward signaling, making high-calorie foods more appealing when dieting.
Practical Ways To Tame Ghrelin
- Eat high-protein meals to suppress ghrelin and include consistent meal timing to avoid unpredictable ghrelin spikes.
- Prioritize good sleep and avoid prolonged aggressive deficits to blunt ghrelin increases and reduce rebound hunger.
Leptin Drops Drive Metabolic Adaptation
- Leptin is a fat-cell produced brake that falls quickly during weight loss and signals starvation to the brain.
- Philip Pape highlights leptin drops cause hunger and metabolic slowing, driving plateaus and defended set points.