.png){kind=logo}
Boosting Your Fullness Factor Naturally
- Margaurette Walsh
- Apr 7
- 2 min read
Increasing satiety hormones(fullness hormones) like GLP-1, PYY, cholecystokinin (CCK), and leptin can help with appetite control and weight management. Here are some science-backed ways to naturally enhance these hormones:
1. Optimize Protein Intake
Protein increases GLP-1, PYY, and CCK, reducing hunger.
Best sources: Lean meats, eggs, fish, dairy, legumes, and whey/collagen protein.
Tip: Aim for 30g protein per meal to maximize satiety.
2. Eat More Fiber (Especially Soluble Fiber & Resistant Starch)
Fiber slows digestion and boosts GLP-1 and PYY.
Best sources: Oats, flaxseeds, chia, legumes, green bananas, and cooked-cooled potatoes (resistant starch).
Tip: Combine fiber with protein or healthy fats to sustain fullness.
3. Focus on Healthy Fats
Fats trigger CCK, keeping you fuller longer.
Best sources: Avocados, nuts, olive oil, and omega-3-rich fish.
Tip: Avoid processed oils and stick to whole food fats.
4. Stay Hydrated
Dehydration can mimic hunger.
Tip: Drink 1-2 cups of water before meals to increase fullness.
5. Avoid Ultra-Processed Foods
Processed foods disrupt leptin signaling and delay GLP-1 & PYY release.
Tip: Stick to whole, nutrient-dense foods.
6. Prioritize Sleep
Poor sleep reduces leptin and increases ghrelin (hunger hormone).
Tip: Aim for 7-9 hours of quality sleep.
7. Exercise (Especially Strength Training & HIIT)
Increases GLP-1, PYY, and leptin sensitivity while reducing ghrelin.
Tip: Mix resistance training + HIIT for the best hormonal balance.
8. Eat Mindfully & Reduce Stress
Chronic stress raises cortisol, which disrupts leptin & GLP-1.
Tip: Slow down while eating, chew thoroughly, and practice stress reduction (yoga, deep breathing).
9. Consider Fasting or Time-Restricted Eating
Intermittent fasting may increase GLP-1 and insulin sensitivity, enhancing satiety.
Tip: Start with a 12-14 hour fast and adjust based on your body’s response.
Comments