Balance your hunger hormones this Christmas

Hello, amigos,

Disclaimer: I don’t like Christmas—that’s just the way it is.

But if the thought of navigating festive feasts without overdoing it feels overwhelming, you’re not alone.

What if the key to staying healthy this season wasn’t about restriction but about working with your body’s natural hunger signals?

I learned this 10 years ago, and I haven’t looked back since.

Your Body’s Hunger Team

Hormones like leptin, ghrelin, and insulin are the messengers that tell your body when to eat, stop, and store energy.

When balanced, they make maintaining a healthy weight effortless. But when disrupted by stress, poor sleep, or too much sugar, they can work against you.

Here’s how to manage the key players and make your body work for you this holiday season.

1. Leptin: The “I’m Full” Signal

Leptin is the hormone that tells your brain when you’ve had enough. However, overeating, stress, or inflammation can jam the signal—like a text message that never sends.

How to Optimize Leptin:

• 🥦 Load Up on Whole Foods: Anti-inflammatory foods like leafy greens, berries, and nuts help your body respond better to leptin.

• 🛌 Prioritize Sleep: Getting 7–8 hours of sleep improves leptin sensitivity, reducing overeating.

• 🚶 Move Daily: Walking after meals and strength training are great ways to reset your body’s leptin response.

2. Ghrelin: The Hunger Alarm

When your stomach growls, that’s ghrelin in action. It’s your body’s natural hunger cue, but irregular meals or holiday stress can amplify it, making you feel hungry even when you’re not.

How to Manage Ghrelin:

• 🥩 Start with Protein: Protein-packed meals keep you satisfied longer.

• 💧 Stay Hydrated: Thirst often disguises itself as hunger. Keep a glass of water handy.

• 🛌 Get Consistent Sleep: Poor sleep can cause ghrelin levels to spike, triggering cravings.

3. Insulin: The Energy Gatekeeper

Insulin decides if your body burns calories for energy or stores them as fat. The holiday sugar rush? It puts insulin into overdrive, leading to energy crashes and weight gain.

How to Balance Insulin:

• 🥑 Choose Healthy Fats: Swap sugary treats for nuts, avocado, or olive oil-based dishes.

• 🥗 Eat Fiber First: Vegetables and whole grains slow digestion and prevent blood sugar spikes.

• ⏱️ Time Your Meals: Aim to eat within a consistent 8–12 hour window daily to give your body time to rest and reset.

A Holiday Bonus: Boost Your Fullness Hormone

GLP-1 is your body’s natural appetite controller, helping you feel full and satisfied after meals. Support it with these easy tweaks:

• 🥕 Add Fiber-Rich Foods: Veggies, beans, and oats slow digestion, keeping you fuller longer.

• 🥩 Include Protein at Every Meal: This helps activate GLP-1 and stabilizes blood sugar.

• 🍽️ Chew Slowly: Give your brain enough time to process when you’re full.

This season isn’t about restrictions—it’s about balance. By tuning into your body’s natural signals, you’ll stay in control and feel your best.

PS. I don’t believe in waiting for January 1st to make a change. That’s why anyone who applies for coaching today will get 2 extra months free when starting in January.

Book a free introductory call here