What Are Hunger Hormones - And Why Are They Hard to Trust?

If you’ve ever said, “Why am I always hungry?” or “I just ate, but I’m starving again,” you’re not alone. The answer likely has more to do with your hunger hormones than with your willpower.

Let’s talk about hunger hormones. What are they, how do they work, and how do they get thrown off?

What are Hunger Hormones?

Hunger hormones are chemical messengers produced by the body to regulate appetite and energy balance. They send signals to your brain when it’s time to eat and when it’s time to stop. The two main hunger hormones are ghrelin and leptin.

• Ghrelin: Your “I’m hungry” hormone. It spikes before meals and signals you to eat.

• Leptin: Your “I’m full” hormone. It helps you stop eating when you’re satisfied.

• Insulin: Regulates blood sugar. When it’s off, your cravings go haywire.

• Cortisol: Your stress hormone. Chronic stress can override hunger signals altogether.

What Happens When Hunger Hormones are Off

When your hunger hormones are unbalanced, your body’s natural signals for hunger and fullness can become unreliable. This can lead to a range of physical and emotional responses that make it difficult to maintain a healthy relationship with food. 

Here’s what that might look like:

• You feel full too quickly or never

When leptin levels are too high (often due to leptin resistance), your brain may stop responding to the hormone’s signal to stop eating. As a result, you might never feel fully satisfied after a meal. On the other hand, disrupted ghrelin levels can make you feel full after just a few bites, which can impact your ability to nourish yourself properly.

• You crave sugar, caffeine, or heavy carbs.

Imbalanced hunger hormones often trigger intense cravings for quick energy sources, such as sugar, refined carbohydrates, or caffeine. These foods temporarily spike your blood sugar and offer a short-term energy boost, but they can worsen the hormonal imbalance over time and lead to energy crashes.

• You eat even when you’re not physically hungry.

When hormonal signals are disrupted, it becomes more challenging to distinguish between genuine physical hunger and emotional or stress-related eating. You may find yourself reaching for snacks out of boredom, anxiety, or habit, rather than out of genuine need.

• You feel out of control around food.

Hormonal imbalances can create a feedback loop of cravings and overeating. This leaves you feeling powerless and disconnected from your body's natural hunger cues. You might even struggle with portion control or experience episodes of binge eating, followed by guilt or frustration.

What Causes Hunger Hormone Imbalances?

These imbalances are often caused by factors such as poor sleep, chronic stress, irregular eating patterns, and a lack of exercise, all of which also impact your circadian rhythm.

Regaining control begins with small, consistent steps, such as prioritizing sleep, eating balanced meals, reducing stress, and staying active. Engaging in these activities can help restore balance and your body's natural appetite cues.

How to Rebalance Hunger Hormones Naturally

You don’t need to rely on extreme diets or rigid routines to bring your hunger hormones back into balance. By tuning into your body and adopting a few key habits, you can reset your hunger cues and feel more in control. Here’s how:

• Eat real meals with protein, fiber, and healthy fat (no grazing)

Constant snacking, especially on processed foods, can confuse your hunger hormones and prevent them from functioning effectively. Instead, eat satisfying, well-balanced meals that include quality protein (like eggs, chicken, tofu, or lentils), fiber-rich vegetables and whole grains, and healthy fats (like avocado, olive oil, or nuts).

These nutrients help regulate ghrelin and leptin levels, keeping you full and satisfied for longer. Eating well also helps stabilize blood sugar levels, which play a major role in regulating hunger.

• Sleep 7–9 hours a night to support leptin and ghrelin regulation

Your body resets and repairs itself while you sleep, including balancing your appetite hormones. Just one night of poor sleep can increase ghrelin, your hunger hormone, and decrease leptin, your fullness hormone, making it harder to resist cravings and control portion sizes the next day. Try to get great sleep each night, and your hormones and your appetite will thank you for it. 

• Minimize high-sugar crashes (bye, spike-crash cycles)

Sugary snacks and drinks cause your blood sugar to spike quickly and provide a short-lived energy boost. But when your blood sugar crashes, your body scrambles to bring it back up by ramping up ghrelin and sending you straight into a craving spiral. Instead of sugary foods, opt for complex carbohydrates like potatoes and whole-food snacks that provide lasting energy and help maintain steady blood sugar levels.

• Consider gentle support like adaptogens and amino acids (hello, BOOST)

Sometimes your body needs a little extra help, especially during periods of stress, hormonal change, or recovery. Adaptogens like ashwagandha, rhodiola, and holy basil can help regulate the stress response, which in turn supports the balance of hunger hormones.

Certain amino acids, such as L-glutamine and tyrosine, can also support neurotransmitters involved in regulating mood and appetite. These amino acids and adaptogens can be found in our BOOST Hormone + Metabolism Drops. This supplement provides natural support as part of a comprehensive plan to help you feel more balanced and in tune with your body.

FAQs

Which hormone makes you hungry? 

Ghrelin is the hormone that stimulates hunger. It's produced mainly in the stomach and signals your brain when it's time to eat.

How do you fix hormonal hunger? 

To manage hormonal hunger, eat balanced meals that include protein, fiber, and healthy fats, and aim for 7–9 hours of sleep each night. Additionally, reduce your intake of sugar and processed foods, and consider gentle support, such as adaptogens or supplements.

What hormone tells you you're full?

Leptin is the hormone that tells you you’re full. It’s produced by fat cells and tells your brain when you've had enough to eat.

Wrapping Up

You’re not broken or “too emotional” with food. You’re likely just navigating hormone signals that need clarity, not more control. Your body wants to work with you. Let’s give it what it needs.

Get the BOOST Hormone + Metabolism Drops today and start balancing your hunger hormones and eating healthily.