Understanding Leptin & Ghrelin: Your Hunger Hormones Explained
The holiday season is meant to be enjoyed, not endured. Here’s how to stay grounded, healthy, and happy without letting perfectionism or guilt take the wheel.
BLACK IRON RADIO EP. 293: Understanding Leptin & Ghrelin: Your Hunger Hormones Explained
Hormones might be trending, but most of what you see online about “fixing” them is either oversimplified or straight-up wrong. Christin chats with Sam (RD) and Lauren (CNS) to unpack leptin and ghrelin, your body’s hunger and fullness hormones. They explain how these signals actually work, why your appetite sometimes feels like a mystery, and how to tune in to your body without falling for click-bait hormone “hacks” online.
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Let’s Talk About Hunger and Fullness
You’ve probably seen the words leptin and ghrelin floating around Instagram lately—usually attached to fear-mongering claims or “miracle fixes.” But these hormones aren’t villains. They’re teammates trying to keep your energy, hunger, and fullness balanced.
At the simplest level:
Ghrelin = growl. It tells your brain, Hey, we’re hungry.
Leptin = “there’s no room lept in my tummy.” It tells your brain, We’re full, you can stop eating now.
Think of them as your body’s thermostat. Ghrelin turns the heat up (hunger), and leptin turns it down (fullness). When everything’s working, you stay comfortably fed—neither starving nor stuffed.
The Command Center: Your Hypothalamus
Both leptin and ghrelin report to the hypothalamus, a tiny almond-sized part of your brain that acts like a DJ at a mixing board—constantly adjusting levels for hunger, fullness, temperature, energy use, and more.
When signals are strong and clear, your hypothalamus keeps everything in sync. When the signals get crossed—because of stress, poor sleep, or extreme dieting—the mix gets messy.
When the System Glitches: Leptin Resistance
Here’s where things get complicated.
Leptin resistance happens when the brain stops “hearing” leptin’s fullness message. Even though leptin levels are high, hunger doesn’t shut off. It’s common in people with higher body fat, and while researchers don’t yet know the exact cause, it’s tied to inflammation, stress, genetics, and lifestyle.
The cycle looks like this:
More body fat → more leptin → brain stops responding → more hunger → more eating → even higher leptin.
It’s frustrating—but not hopeless.
Factors That Mess With Hunger Hormones
Before you go diagnosing yourself via Google, consider the basics that actually influence leptin and ghrelin:
Sleep: Less than 6 hours per night ramps up ghrelin and tanks leptin.
Stress: Chronic stress elevates ghrelin and makes emotional eating more likely.
Dieting: Prolonged calorie deficits suppress leptin and amplify hunger.
Food choices: Highly processed foods make it easier to override fullness cues.
Body composition & genetics: Some variables are simply outside your control.
What You Can Control
Instead of blaming your hormones, focus on what helps them do their job:
Eat balanced meals rich in protein, fiber, and volume (hello, veggies).
Prioritize sleep like it’s your secret supplement.
Manage stress—walks, journaling, breathwork, lifting, whatever keeps you grounded.
Stay consistent. Your hormones like routine more than chaos.
And if you’re still struggling with constant hunger or low energy, it’s time to call in a coach or dietitian who can help you look at the whole picture instead of chasing internet hacks.
The Big Takeaway
Your body isn’t out to get you. It’s doing its best with the information you give it.
Leptin and ghrelin are just the messengers—signals you can learn to understand, not silence.
Small changes add up, and the goal isn’t to “fix” your hormones; it’s to work with them so you can feel steady, satiated, and strong.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
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