Leptin, Ghrelin, and GLP-1: How Your Body Knows When to Eat (or Stop)

Have you ever wondered how your body knows when you are hungry or when it is time to put down the fork? It’s not just willpower or habit. Your body has a complex system of hormones working behind the scenes to keep your energy levels balanced and your weight in check.

Let’s talk about the three powerful players in this system: leptin, ghrelin, and GLP-1.

Leptin: The “I’m Full” Hormone

Leptin is a hormone released by your fat cells. Think of your fat cells as tiny messengers. The more fat you have stored, the more leptin they produce.

Leptin’s job is to travel up to the brain and tell it “I’m full.”

Example:
“Hey, we’ve got plenty of energy stored. You can stop eating.”

When you eat enough to meet your daily needs, your appetite drops because your fat stores are sufficient. When everything is working well, leptin helps keep your body weight stable.

But Sometimes the System Breaks…

In conditions like leptin resistance, your brain stops “listening” to leptin’s signal, even though there’s plenty of it circulating. It is as if your fat cells are yelling into a broken intercom:

“YOU ARE FULL!!!!!!”

But your brain shrugs like a spouse on their phone, not listening.

Broken communication can lead to:

• Feeling constantly hungry
• Cravings for high-calorie foods
• Slower metabolism
• Difficulty losing weight

Ghrelin: The “I’m Hungry” Hormone

On the flip side, there is ghrelin. It is often called the “hunger hormone.”

Your stomach releases Gherlin when your energy stores are low. Grrrrrr, that feeling of your stomach growling. It rises before meals and signals to your brain that it is time to eat!

Example:
“We need energy. Food please!”

After you eat, ghrelin levels drop, helping you feel satisfied.

Ghrelin is higher when:

• You are fasting
• Eating too few calories for your needs
• You are sleep-deprived
• You lose weight (your body is trying to regain it)

Making weight loss feel tough. Your body ramps up ghrelin, driving hunger to protect your energy stores.

GLP-1: The Hormone That Balances It All

Enter GLP-1 (glucagon-like peptide-1):

• It is released from your gut after you eat.
• Helps you feel full and satisfied
• Slows down how fast food leaves your stomach (that “scary” slow gastric emptying process some people warn you about) so you stay full longer.
• Helps regulate blood sugar levels

GLP-1 signals that we are suitable for now.

Example:

“We’ve got enough nutrients coming in. Slow down. No need for more food right now.”

Why GLP-1 Has Become Famous

Medications like Ozempic® and Wegovy® work by mimicking GLP-1. Then you have the GLP-2. Medications like Mounjaro® and Zepbound®. With many other (better) versions coming.

These work by reducing appetite, helping people feel full sooner, and therefore promoting weight loss.

But even without medication, you can boost GLP-1 naturally:

• Eat more fiber (veggies, fruits, legumes)
• Include protein in meals.
• Avoid skipping meals
• Manage stress and sleep.
• Natural supplementation like Dihydroberberine. Or other products that contain specific strains of probiotics and Amaraste®

The Hormonal Balancing Act

Here’s how it all ties together:

• Ghrelin: Tells your brain you are hungry. “Eat now!”
• Leptin: Tells your brain you are full. “Stop eating.”
• GLP-1: Helps you feel satisfied, slows digestion, stabilizes blood sugar. “We are satisfied.”

When these hormones are balanced, your body naturally regulates weight and appetite.

When they are out of sync (due to stress, poor sleep, inflammation, or chronic dieting), it is much harder to manage cravings and your weight.

How to Keep Hunger Hormones Happy

Want to support these hormones?

• Eat protein with every meal.
• Get 7–8 hours of quality sleep.
• Manage stress through mindfulness or movement.
• Avoid ultra-processed foods that can disrupt hormones.
• Don’t overly restrict calories for long periods of time. Severe dieting increases ghrelin and messes with leptin.

Bottom Line

Your body isn’t trying to sabotage you. Hormones like leptin, ghrelin, and GLP-1 evolved to keep you alive and well-fed. But modern life can confuse those signals.

Understanding how these hormones work and how to support them makes it easier to feel satisfied, manage your weight, and stay healthy for the long term.

There is one caveat, and that is microdosing. If interested, keep reading…

Interested in GLP-1 Medications

GLP-1 has been in the spotlight lately thanks to the numerous weight-loss drugs mentioned above. And as their popularity has exploded, two very different patterns of use have emerged:

Microdosing VS Long-Term High Doses

Microdosing GLP Medications

Some people and doctors (the smart ones) are exploring microdosing. Which can help manage mild overeating or cravings, avoid severe loss of appetite, reduce the risk of muscle loss associated with rapid weight loss, be more sustainable long-term for most, and even help reduce all different types of addictive behaviors and habits. (Yes, even alcohol and porn!)

Microdosing involves:

• Using much lower-than-standard doses (and safer!)
• Aiming for gentle appetite reduction, not total appetite suppression
• Combines proper nutrition and lifestyle changes (you cannot continue to eat like Oscar from Sesame Street)
• Minimizing side effects like nausea, fatigue, and gastrointestinal issues while maximizing healthy sustainable weight loss and lasting habits that will remain long after coming off these adjuncts.

High-Dose or Long-Term Overuse

On the flip side, there is growing concern (with reason) about high-dose, long-term abuse of these medications, particularly in non-medical contexts.

Risks of prolonged high-dose use include:

• Excessive calorie restriction leading to severe weight loss and muscle wasting
• Nutrient deficiencies due to eating very little
• GI symptoms: nausea, vomiting, diarrhea
• Possible gallbladder issues
• Uncertain long-term effects on metabolism and hormone balance
• Psychological impacts (fear of regaining the weight once you come off the medication)

GLP-1 drugs have helped in the management of type 2 diabetes, and significant weight loss was a helpful side effect, not the sole purpose. Now, in the weight loss world, some people push doses higher to keep losing weight quickly, which can be risky and unsustainable. If you are interested, seek out a knowledgeable source for more information.

Finding the Balance

For many people, GLP-1 medications are lifesaving tools that improve metabolic health and help achieve a healthier body weight. However:

• Higher doses are not always better.
• Microdosing may be a safer option for most, but it can be challenging to obtain through a doctor who is not well-versed in the peptide world.
• Lifestyle habits (protein intake, exercise, stress management) remain essential, especially if you are on these medications.

The key is individualized care under medical supervision.

Final thoughts

GLP-1 drugs can be powerful allies for weight loss and metabolic health, but how you use them matters. Microdosing may offer a gentler approach, while high-dose, long-term overuse can carry significant risks.

If you struggle with cravings and losing weight, do not let the media scare you out of trying a life-changing drug. If you are curious about GLP-1 medications, talk with a qualified healthcare provider. Seek out a reputable source (like Kestra Health) that can work with you and your needs.

Your hormones, metabolism, and long-term health are worth protecting.

*This is not medical advice. But an opinion based on my views and experience.

Ready to Take Control of Your Hunger Hormones?

If you’re struggling with cravings, weight management, or are curious about whether GLP-1 medications might be right for you, I can help.

I offer 1:1 coaching and personalized guidance to help you understand your body’s unique hormonal balance and create sustainable strategies that work for your life.

Book a free Discovery Call to explore your options and learn how to support your metabolism naturally, or with the right medical tools if needed.

With science and support,
Brooke
Certified Integrative Health Practitioner | Founder, Kestra Health