Beyond Calories: The Hormonal Dimension of the Obesity Crisis
When it comes to obesity, is it really as simple as calories in vs. energy out? Nutritional Therapist Debi-Ann Wrigglesworth explores how obesity is a complex disorder of energy balance involving key hormones like leptin and ghrelin.
It's Not Just About Willpower
It is widely accepted that helping someone manage their weight isn't as simple as "eat less, move more." Factors such as endocrine dysregulation, inflammation, gut health, and stress all play significant roles.
The Hormone Factor: Leptin & Ghrelin
Two key hormones regulate our food intake:
- Leptin (The Satiety Hormone): Produced by fat cells to tell the brain we have enough energy. In obesity, high levels of body fat produce high levels of leptin, leading to "leptin resistance." The brain stops "hearing" the signal to stop eating, perceiving starvation instead.
- Ghrelin (The Hunger Hormone): Produced in the stomach to signal hunger. Lack of sleep can stimulate ghrelin, leading to cravings.
Practical Strategies for Hormonal Balance
- Prioritise Protein: Eat protein (0.8–1.2g per kg of body weight) at every meal. Eating the protein portion first can increase satiety.
- Manage Blood Sugar: Cut out refined sugars and carbohydrates. Stable blood sugar helps regulate other hormones.
- Embrace Healthy Fats: Don't fear fat. Include nuts, seeds, oily fish, avocado, and olive oil to support satiety and health.
- Sleep Well: Adequate sleep helps regulate ghrelin levels and reduces cravings.
- Portion Control: Use your hand as a guide. Palm for protein, fist for veggies.
Conclusion
Understanding the hormonal drivers of obesity allows for a more compassionate and effective approach to weight management. It moves the conversation beyond shame and willpower to one of metabolic health and balance.
Debi-Ann Wrigglesworth MSc DipCNM CNHC
Debi-Ann is a qualified Nutritional Therapist passionate about the impact of food on the human body.
The Better Health Beat Team