In this video, I'm going to teach you how to control your appetite, control your hunger,
so that you can take control of your health.
Controlling your appetite and your hunger is truly about controlling your hormones.
One of the things that many people struggle with is actually this particular topic right
here.
If you're trying to lose weight or you're trying to reverse a health condition, it's
critical to master this topic.
So, I'm going to teach you everything you need to know in order to do so.
So, stick around to the end as I have a couple of bonus tips, that's going to help further
your success in this area, but before we get started, I'm Dr. Zyrowski and welcome to the
channel.
If you're new to the channel, it's a pleasure to have you here.
Be sure to subscribe, hit that notification bell, and join our notification community
so I can help you excel your health and your life.
Now, one of the things that patients struggle with the most is this particular topic right
here, and I talk about when I say struggle with the most, I mean the biggest struggle.
I mean, this is something that basically leads into an eating disorder if you can't control
hunger and appetite, and I'm going to teach you some of the reasons that this is happening.
First of all, is going to be protein.
So, one of the things that happens when people try to reverse a health condition, or they
try to lose weight, they go into a “healthy diet.”
Now, somebody who's following a healthy diet, it's not healthy if you're not doing it right.
So, one of the diets that is very good for so many reasons is the ketogenic diet.
One of the problems that many people face on it is they cut their protein too little,
their hair starts falling out, they have hunger problems, and as a result, they start going
in the opposite direction.
They start becoming more unhealthy.
So, let's talk about protein.
Now in the research, what has been found is that when you go and eat too little protein,
it's going to increase a hunger hormone called gremlin.
It's also going to suppress peptide YY and CLP1.
And so, when this happens, this basically sets you up for an appetite control problem
and a hunger problem.
And so, what we can do in order to counteract that is eat enough protein, eat a sufficient
amount of protein every single day.
Now, what the research shows of course is that if we eat sufficient amounts of protein,
we're going to decrease ghrelin and we're going to increase the peptide YY and CLP1.
What the research shows is about 20 to 30 grams of protein per meal is a pretty good
place in order to actually make sure that you're getting sufficient amount of proteins.
Now, if you're working out and there's some other details in there, you're going to need
to calculate that into your macros, but we have to make sure that we're getting enough
protein.
Another thing I like to do is include essential amino acids.
So, I like some EAAs and this helps as well.
A lot of people who are trying to cut back on calories, this is helpful because first
of all, this is a good protein, but not only that, it's going to suppress your hunger and
is only about five calories per scoop, depending on the brand you use.
I'll put a link in the description to the one that I use with myself and with my patients.
And I also want to put in here too - 20 to 30 grams, according to the research on how
much protein you should have per meal, if you're having a hunger and appetite issue.
Now let's talk about healthy fats.
Now, healthy fats is critically important.
When you look at the research, it shows time and time again, those who eat a breakfast
with a lot of healthy fats, those who eat meals with lots of good, healthy fats, they
tend to eat between like 200-300 calories less per day across the board, which is really
incredible.
And so healthy fats are important.
MCTs are proven to support this process.
Eggs are great.
Now, eggs also have choline in them.
Choline has been shown to support weight loss and the reduction of calories throughout the
day, suppressing that hunger.
You can of course get the choline through eggs.
You can also supplement with choline.
There's a lot of reasons that many people should supplement with choline whether it's
genetic factors.
I mean, there's a whole, that's a whole another topic.
We won't get into that right now, but eggs are great.
Olive oil is a great fat or a fatty fish.
You can use the acronym SMASH fish - salmon, mackerel anchovies, also herring and sardines
are also good.
Those are all good fatty fish in order to increase your healthy fats.
So, increase your healthy fats throughout the day and that is really powerful for suppressing
your appetite, especially in the morning.
If you're somebody who like let's say you're eating breakfast, eggs are a great way to
start your day for eating fewer calories all day.
The ketogenic diet is also great.
It's probably one of the best diets out there for suppressing your appetite.
It takes out the sugar.
It takes out a lot of these carbs that you shouldn’t be eating anyway and it really
helps people suppress their appetite.
But if you're following the ketogenic diet and you're not getting your macros right,
like I said, the ketogenic diet, I have people ask me this all the time.
Why is it that my hair is falling out?
Why is it I'm getting these symptoms?
Why is it that I have unsatiable hunger problems?
Well, on the ketogenic diet, many people are restricting protein far too much.
So, if you're going to do the ketogenic diet, make sure that you have it dialed in correctly
and don't be afraid to move your macros around.
Like I said, the ketogenic diet is incredibly powerful for weight loss.
It's incredibly powerful for reversing health conditions, but if you're doing it wrong,
it can set up appetite issues that literally leads into an eating disorder.
I've seen this so many times and even… it's hard because when people are in that state
where they're suffering with this problem, it's very difficult for them to come out of
it.
So ketogenic diet, macros, all really good.
Calorie control - this is another one that's really big.
Now a lot of people try to lose weight in this could even play into the ketogenic diet
where I see a lot of people go wrong.
They think, well, I'm going to follow the ketogenic diet and I'm going to restrict calories
down a lot, and what happens if you're under eating, you start having a ravenous hunger.
That's because you're cutting calories too much.
You don't want to go into a 1500 calorie deficit.
That's not healthy.
You want to take a smaller chunk off 300, 500 calories, 700 calories.
Use smaller calorie deficits.
If you're trying to lose weight.
Don't go into a calorie deficit that's setting you up for serious hunger and appetite problems.
Overeating is another problem.
Overeating just kind of creates this vicious cycle.
You eat too much and you constantly feel like eating more and more.
So that's something that's very important to make sure you're controlling your calories.
I’ve been talking about this quite a bit in some of my recent videos.
I'm in a process where not only am I really focusing on controlling my own calories as
I'm trying to lose some fat on my body, but also helping many people take action and control
this as well.
Exercise is also really powerful.
What the research shows is that when you are doing exercise, you're going to increase insulin
sensitivity and you're going to decrease gremlin.
Remember this is a hunger hormone.
When it is stimulated, when you are doing things in your daily life to stimulate ghrelin,
you are going to have some problems with overeating.
That is your hunger hormone.
They did a study where they took two groups of individuals.
One group was not exercising at all.
And one group was doing about 30 minutes of exercise per day.
The group doing about 30 minutes of exercise per day, they were eating naturally about
200 calories less.
Those who were not exercising at all were eating about 200 calories more.
Now you might think to yourself, well, wouldn't exercise actually promote increasing your
metabolism, so therefore, it's going to increase hunger?
No, not necessarily.
Now, if you're somebody who's doing a 60 minute or hour and a half workout, obviously you're
going to need to eat more in that scenario, but the truth is, is that just regular exercise
that's like 30 minutes long on a daily basis, whether it's a walk or whether it's some weightlifting,
that kind of thing, it actually helps decrease your hunger and appetite in turn helping you
decrease calorie intake, which is great.
Next thing on our list here is coffee.
Now coffee is going to help increase your metabolism and also decrease your hunger.
Now, one of the things that's interesting about coffee is much of the benefit is coming
from the caffeine in it.
So, I say that just so that you understand where the benefit comes from, but I don't
recommend going and using all these different energy drinks out there in order to achieve
results.
So, adding some coffee in throughout the day is highly beneficial.
Increase your metabolism decreases that hunger.
Many people use it for fasting because it actually decreases hunger.
So drinking some black coffee, if you're doing an intermittent fast, powerful stuff there.
Next is sugar and carbs.
This is basically a negative feedback cycle.
We want to make sure that we're cutting out sugar and carbs because the way the sugar
and carbs act on our brain and the way that it causes us to crave more, it’s not healthy
for us.
So, you have sugar and carbs and guess what you want more and you want more - that negative
feedback cycle is very frustrating for many people.
Now, the next thing on our list here is sleep and stress.
This is a big topic.
And by the way, if you want to dive more into how to decrease cortisol, I did a powerful
video on that, you can check that out right here because there's certain nutrients you
can take in order to get results with stress and decreasing that cortisol.
Now, what happens if you have an increase in stress and a decrease in sleep, it increases
your blood sugar.
There's people who will start finding themselves not getting enough sleep and they'll start
to have diabetic level blood sugar levels, which is really crazy.
So, it's going to increase your blood sugar.
It is going to increase that cortisol, which in many cases is going to increase insulin,
which increases fat storage and in turn, that is going to increase hunger in high calorie
cravings.
I can tell you beyond a shadow of a doubt, the days that I don't get enough sleep, the
days that I am just really dragging, I not only crave foods that I wouldn't normally
eat, but I also don't have the willpower in many cases to just be like, no, I'm not eating
that.
No, I'm not eating too many calories.
No, I am staying away from these particular foods.
My willpower is diminished and everything kind of goes off the rails if I'm having a
lot of stress and not getting enough sleep.
And of course, those two play into each other.
Now the other thing that I want to mention some bonus tips here is that doing intermittent
fasting can really help create balance across these hunger hormones.
So whether it's intermittent fasting or even like a two to three day water fast can be
really powerful for just like hitting that reset switch.
You hit that reset switch and it just balances out the hormones.
For some people who have just unsatiable cravings and hunger, and I can't get them to even with
using some of these tips, I can't get them to get results, some of my patients, what
I do is I like a two or three day water fast, and that can be that magic thing that really
just helps them move forward with success.
Now, the other thing you can do too, is use apple cider vinegar.
Apple cider vinegar has been shown to help decrease hunger as well.
It's another thing that we utilize when doing fasting.
So like coffee is one apple cider vinegar is another, and it is going to be zero calories.
It's going to help drive down blood sugar, help with the cravings, and decrease hunger
and appetite.
So, all things that work very well in order to help you take control of your diet.
Remember if you're somebody who's trying to reverse a health condition, but yet you're
still craving all the sugars and you’re craving all the foods you shouldn't be eating
and your appetite's out of control and you're eating too much, you're not going to reverse
that health condition.
And the same goes for weight loss.
I mean, when we look at all the people out there struggling to lose weight, it really
comes down to this because if you can control this, it changes psychologically how you interact
with food, how you perceive and your perception of food is in general.
So, we want to make sure we take control of this.
Use some of these tips.
Give this video a thumbs up and share it with your friends so that they can lose weight,
so that they can get results.
And let me know in the comment section what you've done here in order to really support
your hunger and take control of your health.
And then lastly, check out this video on a powerful nutrient that you can use that helps
lower your blood sugar.
I'll see you in the next video.
A lot of people go to the store and they just find like a random supplement and they just
take it and they go, well, the natural approach didn't work for me, and it's simply because
you didn't do it right.