Whether you're working toward weight management goals, stabilizing blood sugar, or simply tired of your snack drawer giving you the side eye at 3 PM, you're not alone. Appetite is complex. It's driven by hormones, emotions, gut health, and even sleep patterns. The good news? There are natural ways to support satiety, and reduce the urge to eat everything in sight, including that third handful chips.
Let's bite into the science behind natural appetite control, and how your favorite Medicinary can help support your goals.
Why Appetite Matters & What's Really Going On
Appetite is not the enemy. It's a vital survival mechanism that helps your body get the energy and nutrients it needs to thrive.
But when it's constantly turned on, out of balance, or misfiring, it can leave you feeling frustrated, foggy, and out of control with food.
The Biomechanics of Your Appetite
Your appetite is controlled by a complex feedback loop between your brain, gut, hormones, and blood sugar levels. Here's a simplified breakdown:
Your Brain
- The hypothalamus, a region in your brain, is responsible for regulating hunger and fullness. It responds to signals from your gut and bloodstream whether you should eat, or stop.
Your Gut
- Your gastrointestinal tract produces several key hormones that communicate with your brain, such as:
- Ghrelin - the "hunger hormone," which rises before meals and stimulates appetite.
- Leptin - the "satiety hormone," released from fat cells to signal fullness.
- Peptide YY (PYY) and GLP-1 - hormones that slow digestion and promote satiety after eating.
Blood Sugar
- Rapid spikes and crashes in blood sugar can trick your brain into thinking you're hungry, even when you're not. That's why meals low in protein, fiber, or healthy fats often lead to energy crashes and cravings soon after.
Stress & Sleep
- Lack of sleep and increased chronic stress causes cortisol levels to rise, which can throw off your hunger signals and increase cravings, especially for salty, fatty, or sugary foods.
A Well Regulated Appetite Helps You:
- Maintain a healthy metabolism
- Avoid unnecessary weight gain or nutrient deficiencies
- Stay energized and focused throughout the day
- Support hormonal balance, digestion, and mood
- Prevent emotional eating cycles and blood sugar crashes
If your hunger feels unpredictable or extreme, or if you feel full too quickly or not at all, it's worth taking a closer look at the underlying root causes. That's exactly what we do in our personalized nutrition and integrative care appointments.
Why You're Still Hungry After You Eat
You can eat a meal and still not feel satisfied. Here's why:
- Blood sugar spikes and dips can cause false hunger cues
- Low protein or fiber intake doesn't trigger satiety signals effectively
- Stress and cortisol can increase cravings for comfort foods
- Imbalanced gut microbiome affects hunger-regulating hormones like ghrelin and leptin
- Poor sleep reduces leptin and increases appetite
That's where the right support, nutritional, supplemental, and behavioral, comes into play.
Natural Appetite Supporters That Actually Work
The following supplements are clinically supported and hand-picked by our physicians to gently and effectively support appetite regulation.
Berberine
A powerhouse plant alkaloid, Berberine helps stabilize blood sugar and improve insulin sensitivity, which in turn helps reduce cravings triggered by glucose crashes.
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$36 |
5-HTP
Precursor to serotonin, 5-HTP supports mood and appetite regulation. Studies show it can help reduce emotional eating and late-night snacking.
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$37 |
Chromium
An underrated trace mineral that helps with carbohydrate metabolism and supports healthy blood sugar levels. It's especially useful against those sugar cravings that hit hard in the afternoon.
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$19 |
Fiber Support
Fiber expands in the stomach, creating a sense of fullness and slowing digestion. It also supports healthy cholesterol levels and promotes gut health.
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$64.90 |
Green Tea Extract
Thermogenic and mildly appetite-suppressing, green tea polyphenols help with metabolism and mild fat oxidation.
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$56.00 |
Supplements Are Helpful, But Not Magic
We love our supplements, but they work best when paired with:
- Protein-forward meals to keep you full
- Slow carbs + fiber for steady energy
- Hydration habits that reduce fake hunger
- Movement that resets your hunger hormones
- Sleep hygiene (yes, really)
Need help dialing it in? You're in luck.
Our Doctors & Experts Are Here to Help
If you're ready to stop playing the guessing game with your cravings, our licensed naturopathic doctors and clinical nutrition specialists offer personalized appointments to:
- Review your current diet, supplements, and health history
- Order labs to assess metabolic or hormone imbalances
- Build a sustainable, individualized plan for your goals
- Offer safe, effective supplement guidance (and tell you what to skip!)
Book an appointment here at our medical center and get a plan that's as unique as you are.