When things go wrong: It contributes to chronically elevated insulin, insulin resistance, metabolic syndrome, and increased hunger and cravings. What to do about it: Reduce carbs to reduce chronic or excess insulin secretion. Reduce fructose, which is known to increase insulin levels and is linked to insulin resistance. Exercise to burn glycogen stores and increased insulin activity in skeletal muscles. When things go wrong: You wind up with leptin resistance, which happens when impaired signaling doesn’t trigger the brain to calm hunger hormones. Malfunction is linked to obesity, chronically elevated insulin, and inflammation. What to do about it: Avoid inflammatory foods, like seed oils, and focus on omega-3 fatty acids. Make sure you’re getting good sleep, as sleep deprivation is linked to drops in leptin levels. Exercise increases leptin sensitivity. When things go wrong: Studies in obese patients show circulating ghrelin doesn’t decrease, and for that reason the brain doesn’t receive the signal to stop eating. What to do about it: Avoid white carbohydrates, sugar, and especially sugary drinks that increase hunger without stretching the stomach lining. Eat protein at every meal, especially breakfast, to promote satiety. Eat a lot of fiber, as it has the mass to physically stretch the stomach lining. When things go wrong: Chronic inflammation reduces GLP-1 production, which negatively affects satiety signaling (making you always feel hungry). What to do about it: Avoid inflammatory food, take probiotics, eat meals high in protein, which increases GLP-1 production. Meals high in leafy green vegetables also increase GLP-1 levels. Eat a diet of Anti-inflammatory Fab 4 Foods (there’s a full list in my book!). When things go wrong: Irritable bowel syndrome (IBS) can cause an overproduction of CCK, making you feel deprived of energy. What to do about it: Initial studies suggest the direct interaction of CCK and dietary protein contributes to satiety response. Fat triggers release of CCK, and fiber can double CCK production. When things go wrong: Insulin resistance and chronically elevated blood sugar impairs production of PYY. What to do about it: Balanced blood sugar increases PYY response and production. Protein-based meals increase PYY concentrations while fiber also increases PYY production. When things go wrong: Stress induces the production of NYP that leads to appetite stimulation and overeating. What to do about it: Fasting and food deprivation can stimulate this hormone. Eat complete meals regularly, and fast intermittently with caution. Lack of protein also increases the release of NPY. When things go wrong: Chronically elevated levels of cortisol can lead to overeating and weight gain. High levels of cortisol are linked to belly fat in women. What to do about it: Manage stress levels through meditation, movement, and good sleep. Talk to loved ones and ask for help when needed. Eat three balanced meals daily of protein, fat, fiber, and greens. Want Kelly’s signature hunger-hormone-balancing breakfast recipe? We’ve got you covered. Also, here’s a one-day meal plan to keep your blood sugar and hunger hormones balanced so you never feel hangry again. LeVeque is passionate about the science of human nutrition. Driven by the desire to help her clients, and her own intellectual curiosity, she studies the latest research, evaluates competing theories and reads everything. Most importantly, she uses that knowledge to make individualized recommendations for her clients. She also loves to cook. LeVeque believes in real food, real ingredients and a clean diet. The Be Well kitchen is constantly buzzing, and loves creating tasty, clean, nutrient-dense recipes and dishes. Before starting her consulting business, LeVeque worked in the medical field for Fortune 500 companies like J&J, Stryker, and Hologic, eventually moving into personalized medicine, offering tumor gene mapping and molecular subtyping to oncologists. She is a regular contributor for numerous health, wellness and lifestyle publications. LeVeque rounded out her education with a number of other certifications including being certified as a Health Coach through The Institute for Integrative Nutrition, her RYT-200 training though the American Yoga School, and NSCA-Certified Personal Trainer® (NSCA-CPT)® certification through the National Strength and Conditioning Association. A cutting-edge nutrition deep dive taught by 20+ top health & wellness experts
