Hormones Controlling Your Eats, Brain Signs, and Scientific Stares Diet

 

Chapter 1: Why do diets always fail? Brain problems, not body problems

New Year's Resolution No. 1, Homework for a Lifetime. Why is dieting so difficult? Many people blame the lack of willpower, but in fact, our appetite is a complex area of science that is hard to control with just will. From feeling hungry, craving for food, and feeling full, it's all the result of the various hormones that our bodies release and the signals our brains send and receive. Our brains are programmed to command 'Eat!' to survive. So to succeed in dieting, you need not just eat less, you need to understand how your brain and hormones work and how to handle them wisely.

Chapter 2: Two-faced hormones that control appetite: ghrelin and leptin

The typical hormones that control our appetite are **grelin** and **leptin**. These two hormones act opposite to each other and control our diet.

• Ghrelin: Hunger Signs Ghrelin is a hormone that is mainly secreted by the stomach and is called the "hunger hormone." If you don't eat and your stomach is empty, the amount of ghrelin secreted increases, stimulating the appetite center in the hypothalamus of the brain. Upon receiving this signal, the brain orders, "Eat fast because you are hungry!" If you drastically reduce your meal intake for a diet, your ghrelin secretion becomes more active, causing your appetite to explode, and eventually you fail to diet can repeat the vicious cycle.

• Leptin: Fullness Signal Leptin is a hormone that is mainly secreted by adipocytes and is called the 'fullness hormone'. When fat cells increase through meals, the secretion of leptin increases, and this leptin stimulates the filling center in the hypothalamus of the brain. It sends a signal, "Stop eating now because you are full!" However, obese people have a lot of fat cells and release a lot of leptin, and even though the brain releases a lot of leptin, it can cause leptin resistance** that the brain does not properly recognize the leptin signal. In this case, the brain does not feel full, leading to overeating.

In conclusion, the key to diet success lies in stabilizing ghrelin secretion and increasing the brain's sensitivity to leptin.

Chspter 3: The mechanism of appetite control that brain science digs into

In addition to ghrelin and leptin, appetite control consists of complex interactions of various hormones and brain regions.

 Understanding this mechanism allows for a scientific approach rather than a willpower struggle.

• Insulin and Blood Sugar Control: Eating food raises blood sugar, and **insulin** is secreted from the pancreas to lower blood sugar. However, if you eat foods that raise blood sugar rapidly, such as refined carbohydrates or sugar, insulin is excessively secreted, resulting in a blood sugar spike that causes blood sugar to drop sharply again. When blood sugar drops, the brain feels hungry again, making it look for sweets or carbohydrates.

• Dopamine and Reward Circuit: Our brain has a dopamine circuit that is responsible for pleasure and reward. When we eat delicious food, we release dopamine, which makes us feel happy, and the brain prompts us to repeat this experience again. In particular, foods high in calories, high in fat, and high in sugar strongly stimulate this reward circuit, causing it to become addictive. It explains the phenomenon of looking for food for pleasure, not just hunger.

• Serotonin and Emotional Meals: The 'emotional diet' of looking for sweets when you're feeling stressed or depressed is deeply related to **serotonin (serotonin)**. Serotonin is a neurotransmitter that gives you happiness and stability, as sweets and carbohydrates temporarily increase your brain's serotonin levels, making you feel better. However, this is only a temporary effect, and in the long run, it can worsen obesity and depression.

• GLP-1 and Strengthen Filled Signals: GLP-1, which is secreted by the digestive system, is responsible for promoting insulin secretion, slowing gastrointestinal movement, and transmitting fullness signals to the brain. When GLP-1 is secreted in abundance, appetite is naturally suppressed. Eating fiber-rich foods and proteins can promote GLP-1 secretion. Recently, an obesity treatment that mimics the action of this GLP-1 has been developed and has received great attention.

Chapter 4: Scientific Diet Solutions to Regulate the Brain and Hormones

Now we know that dieting isn't just a battle of willpower. We present realistic solutions to effectively control our appetite by leveraging the scientific principles of the brain and hormones.

• Increase fiber and protein intake: 

• Scientific Reason: Fiber and protein have a slow digestion process, keeping blood sugar stable and keeping you full for a long time. In particular, the protein strongly transmits a fullness signal to the brain by promoting the secretion of GLP-1.

• Practice: Make sure to include enough protein, such as beans, tofu, lean meat, and fish, as well as fiber, such as vegetables and whole grains, for every meal.

• Maintain regular sleep patterns: 

• Scientific Reason: Lack of sleep increases appetite by increasing ghrelin secretion and decreasing leptin secretion. According to studies, just getting enough sleep per day for seven to eight hours is a great help in controlling appetite.

• How to Practice: Refrain from using smartphones before going to sleep, and try to sleep well in dark and quiet environments.

• Stress Management and Mindfulness Meals: 

• Scientific Reasons: Chronic stress increases appetite-inducing cortisol secretion. In addition, unconscious eating can overstimulate the brain's reward circuits, causing addiction.

• How to Practice: Relieve stress by meditating, yoga, hobbies, etc., and practice 'mindful eating' that focuses on the taste, aroma, and texture of food during meals.

• Hormone control through exercise: 

• Scientific Reason: Regular exercise increases insulin sensitivity and promotes the secretion of neurotransmitters such as **norepinephrine**, which suppresses appetite. In particular, strength training increases basal metabolism, which is advantageous for weight management.

• How to Practice: Keep walking, running, and working out for at least 30 minutes every day.

In conclusion, dieting is not a matter of willpower, but of wisdom in understanding and utilizing our body's hormones and brain science. Instead of enduring hunger, train your body and brain to be in harmony through a scientific approach. These methods will go beyond simply helping you lose weight, making healthy eating habits sustainable and giving you a vibrant life.

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