64. 3 Ways to Reduce Your Hunger Hormone (Ghrelin) & Prevent Weight Regain

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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. 

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. 

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Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

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