Understanding Your Hunger: The Science Behind Food Dysfunction

NOTE: this info MIGHT be helpful to you and MIGHT be about you... We are all UNIQUE in our physiological/historical/genetic backgrounds are also UNIQUE. Remember that as you are reading these.  You DO have a PhD in you - You know what foods feel right. TRUST YOURSELF and LEARN MORE.

This is from a lecture by Andrew Huberman and also other areas of research and my own lived experience and work with clients. 

Are you constantly battling hunger pangs? Do you find yourself overeating without feeling satisfied? Or perhaps you struggle with erratic eating patterns that leave you feeling drained and unfocused? The relationship between our bodies and food is complex, involving intricate hormonal and neural mechanisms that many of us aren't aware of.

Today, I want to share some fascinating insights from neuroscience research that might help you understand—and potentially overcome—your food-related challenges.

The Brain-Gut Connection

Your hunger isn't just about an empty stomach. It's a sophisticated conversation between your brain and gut. Two key brain regions manage this dialogue:

1. The Hypothalamus: This small but mighty brain region contains special cells that can either trigger intense hunger or completely suppress your appetite.
2. The Insular Cortex: This area processes information from the touch receptors in your mouth, influencing whether you enjoy your food, want to avoid it, or feel you've had enough.

via GIPHY

Hormones That Control Your Hunger

Several hormones play crucial roles in regulating when and how much you eat:

Ghrelin: Your Hunger Timer

Ghrelin is released from your GI tract when blood glucose levels drop. Think of it as your body's internal food clock—it's why you get hungry at approximately the same times each day if you maintain regular meal times.

Practical Tip: Establishing consistent meal timing can help regulate ghrelin secretion, making hunger more predictable and manageable.

Melanocyte-Stimulating Hormone (MSH)

When you've eaten enough, your brain releases MSH, which reduces your appetite. This is one of your body's natural "enough food" signals.

AgRP Neurons: Your Hunger Accelerator

When you haven't eaten for a while, AgRP neurons become active, stimulating eating behavior. These neurons are particularly responsive during fasting states.

CCK: Your Satisfaction Signal

Cholecystokinin (CCK) is released from your GI tract after eating and powerfully reduces hunger. It's stimulated by:

• Omega-3 fatty acids
• Conjugated linoleic acid (CLA)
• Specific amino acids

Practical Tip: Including foods rich in omega-3s (like fatty fish, walnuts, and flaxseeds) and quality proteins can help trigger CCK release, promoting a feeling of fullness.

The "Not Food" (NF) Problem

One significant insight from modern nutrition research concerns what we call "Not Food" (NF) - highly processed products that don't provide the nourishment real food does. These products often contain emulsifiers that:

1. Strip away the mucosal lining of your gut
2. Cause the neurons that innervate your gut to retract
3. Prevent proper deployment of satiety signals like CCK

The result? You can eat large amounts of Not Food (NF) without ever feeling truly satisfied, leading to overconsumption. Many in our community have identified their own version of "Not My Food" (NMF) - items that their unique bodies simply don't process well - and none of which are actually food when we think about it - these substances nurture our SOULS... not our CELLS. 

Practical Tip: Focus on whole, minimally processed foods while identifying what might be "Not Food" (NF) for your unique body. Real foods allow your gut to properly detect nutrients and send appropriate satiety signals to your brain, while avoiding NfF helps prevent unwanted reactions specific to your physiology.

Blood Sugar Management

Stable blood sugar levels are crucial for consistent energy and appetite control:

Insulin and Glucagon

These hormones work in tandem to regulate your blood glucose. Insulin rises after eating (especially carbohydrates) to manage blood sugar, while glucagon helps release stored energy when you're hungry.

Practical Tips for Blood Sugar Stability:

1. Food Order Matters: Starting your meals with fiber-rich vegetables, followed by protein, and then carbohydrates can help blunt glucose spikes.
2. Movement: Even a short walk after eating can significantly improve blood sugar regulation.
3. Regular Exercise: Zone 2 cardio (moderate-intensity exercise where you can still maintain a conversation) 3-4 times weekly for 30-60 minutes can dramatically improve blood sugar stability.

Beyond Coffee: Yerba Mate for Appetite Regulation

If you're looking for a morning beverage that supports healthy appetite regulation, consider yerba mate. Unlike coffee, yerba mate:

• Increases glucagon-like peptide-1 (GLP-1), which helps regulate appetite
• Contains electrolytes important for neural function
• Can help manage leptin and glucose levels
• Provides caffeine without the typical afternoon crash

Building a Healthier Relationship with Food

Understanding these mechanisms can help you develop strategies tailored to your body's needs:

1. Regular Meal Timing: Helps regulate ghrelin production and creates predictable hunger patterns
2. Protein and Omega-3 Rich Foods: Trigger satisfaction hormones like CCK
3. Whole Foods Focus: Allows proper nutrient detection and satiety signaling
4. Strategic Food Order: Start with fiber-rich vegetables to manage glucose response
5. Movement Integration: Walking after meals improves metabolic response
6. Consistent Exercise: Improves overall metabolic health and blood sugar regulation

Remember, food dysfunction isn't about willpower—it's about complex biological systems that can be understood and gently redirected toward healthier patterns with the right approach.

If you're struggling with food-related issues, this scientific understanding might be the first step toward developing a more peaceful and nourishing relationship with eating.

Note: This information is educational in nature and not intended as medical advice. Please consult with your healthcare provider before making significant changes to your diet or lifestyle, especially if you have existing health conditions.