How to Control Your Appetite

• We have hunger hormones and you can refer to previous discussion about them in detail
• Ghrelin, insulin (yes it is a hunger hormone), cortisol, glucagon all signal to the body that it is hungry
• CCK, PYY, Leptin, adiponectin, GLP-1, oxyntomodulin (secreted in the colon) signal that we are satisfied
• These hunger hormones may be secreted from the gut, the fat cells, or the brain depending upon which ones they are
• OEA (oleyoethanolamine) is a metabolite of olive oil produced by every men and women in small quantities in the small intestine. It is part of our endocannabinoid system Function of naturally produced OEA in the small intestine is to send satiety signal from your gut to your brain and to regulated the metabolism of body fat
• Coffee
• Yerba mate since it behaves as a GLP-1 agonist
• Garcinia cambogia (2800 mg daily)
• Hoodiea
• CLA conjugated linoleic acid
• EGCG Green tea extract
• Caralluma fimbriata from India which improves serotonin levels
• 5-HTP itself to optimize serotonin
• Gymnema sylvestre (100 mg twice a day); insulin sensitizer
• Saffron
• We have a lot of newer diabetic medications that came out to the market capitalizing on these hunger hormones to work on dietary control.
• Ozempic, Trulicity, Bydureon are GLP-1 agonists
• Stimulants and Wellbutrin seem to have affects eh pituitary rewards center and works best with the hedonic (hedonistic) eating style
• Hedonic eating are those patients that eat for pleasure and working on this style of eating by using food as a reward and pleasure lends itself to non-chemical measures
• So back to what we eat to help to control our appetite includes:
• Water
• Protein with the meals
• High Fiber foods
• Mindfulness focus on when you are hungry and stopping when you are full
• Heavy on the spices
• Smaller plating
• Using bigger forks!!!!
• Exercise actually will suppress some of those hunger hormones
• Improve sleep
• Lower stress (lowering cortisol)
• Visualization: Visualizing almost tricks the body into thinking you’ve already eaten those desired foods.
• There are several acupressure points that can help with appetite
• Color therapy: The color blue will decrease appetite Blue plates, a blue tablecloth or even painting the kitchen blue can all help.
• Red on the other hand can actually stimulate appetite
• Breathing techniques on a consistent basis: diaphragm breathing, belly breathing, mouth breathing, shining the skull breathing