In today's health-conscious society, appetite suppression has emerged as a trendy strategy. Methods vary from medications like Ozempic to lifestyle practices like fasted mornings, drinking coffee before food, fasted cardio and HIIT workouts, and chronically elevated stress hormones. But have we ever questioned the wisdom of ignoring our body’s pleas for nourishment and metabolic support?
The Downsides of a Suppressed Appetite
A chronically poor or suppressed appetite can be a symptom of various health issues, which include (but are most certainly not limited to):
Elevated cortisol levels in the body [7]
Poor blood sugar regulation [1]
Impaired thyroid or liver function
Reduced metabolic function [4,5]
Hormone imbalances [2,3]
Moreover, other body imbalances could surface. So why would we want to intentionally trigger such states?
A persistently suppressed appetite can lead to:
Circadian rhythm disruption
Poor sleep quality
Impaired metabolic function
Unhealthy eating patterns, leading to undernourishment or binging on low-quality foods.
An increase in body fat as a protective mechanism to store fuel for later use [4,5]
Blood sugar dysregulation [1]
Hormone imbalances [2,3]
Stress hormone overload [7]
and more!
Hormones & Appetite: A Close Connection
It should not be dismissed that appetite, health and hormones are interwoven. The table below summarizes the importance of consistent nourishment for the production of hormones related to appetite, stress, satiation and more.
Remember, nothing works in isolation in the body and the whole(istic) picture should ALWAYS be taken into account.
Understanding & Accepting Your "Too Much" Appetite
If you often feel like you have "too much" of an appetite, it might be wiser to ask these questions: Am I consuming enough nutrient & mineral-rich foods/drinks throughout the day? Am I getting adequate fiber, carbs, protein, fat, etc.? If you are unsure, working with a practitioner to figure out your personal macronutrient targets can be beneficial.
Remember, your hunger is likely communicating something crucial, and should not be dismissed or suppressed.
So how do we support a healthy appetite?
Increase protein intake 🥩
Ensure adequate macronutrient intake (protein + carbs + fat)
Work with a practitioner to determine YOUR ideal macronutrient targets!
You can also learn more about these & how to calculate your own target ranges in the Haren Holistics resource library & app - Mountain Gal Well Co
Consume nutrient & mineral-dense foods & drinks 🍊
Get regular exercise
specifically strength training & brisk walks (hello 10,000 steps a day club)
find more strength training programs in - Mountain Gal Well Co
Improve mineral intake (hello handy HTMA to get a lens into our individual mineral status)
Eat small, easy-to-digest meals or smoothies
Get regular sun exposure ☀️
Maintain good liver function with herbs 🌱, movement, castor oil packs, adequate dietary fiber intake, etc.
Prioritize good sleep & gut health, digestive enzymes may be valuable
If you or someone you know needs help with metabolic health &/or appetite, book a FREE 15-min discovery call with Lexie of Haren Holistics today!
Let me know if you need any further help or any changes in the above matter!
Cheers to happy minerals, a good appetite & a thriving metabolism, Lex
Works Cited:
Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2005). Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. The American Journal of Clinical Nutrition, 81(2), 388–396. https://doi.org/10.1093/ajcn.81.2.388
Forester, S. M., Widaman, A. M., Krishnan, S., Witbracht, M. G., Horn, W. F., Laugero, K. D., & Keim, N. L. (2018). A clear difference emerges in hormone patterns following a standard midday meal in young women who regularly eat or skip breakfast. The Journal of Nutrition, 148(5), 685–692. https://doi.org/10.1093/jn/nxy020
Hirschberg, A. L. (2012). Sex hormones, appetite and eating behaviour in women. Maturitas, 71(3), 248–256. https://doi.org/10.1016/j.maturitas.2011.12.016
Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. The American Journal of Clinical Nutrition, 97(4), 677–688. https://doi.org/10.3945/ajcn.112.053116
Leidy, H. J., & Racki, E. M. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. International Journal of Obesity, 34(7), 1125–1133. https://doi.org/10.1038/ijo.2010.3
Miki, T., Eguchi, M., Kuwahara, K., Kochi, T., Akter, S., Kashino, I., Hu, H., Kurotani, K., Kabe, I., Kawakami, N., Nanri, A., & Mizoue, T. (2019). Breakfast consumption and the risk of depressive symptoms: The Furukawa Nutrition and Health Study. Psychiatry Research, 273, 551–558. https://doi.org/10.1016/j.psychres.2019.01.069
Widaman, A. M., Witbracht, M. G., Forester, S. M., Laugero, K. D., & Keim, N. L. (2016). Chronic stress is associated with indicators of diet quality in habitual breakfast skippers. Journal of the Academy of Nutrition and Dietetics, 116(11), 1776–1784. https://doi.org/10.1016/j.jand.2016.03.016
**Please note, none of this information is to be construed as medical advice and is not intended to diagnose, treat, or cure any condition. Always work with a qualified practitioner for any health concerns. Some links in this article may be affiliate links where Lexie receives a small payout from the company as a "thank you" for referring people their way - Lexie only recommends products she has put extensive research into & would use herself. As always, thank you for choosing to support a small, woman-owned business this way.**
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