How To Reduce Appetite Without Drugs

Appetite is a complex and powerful driver of our eating habits and overall health.

?It is influenced by numerous factors, including hormones, lifestyle choices, and medications.?

Managing appetite effectively can play a crucial role in maintaining a healthy weight and preventing chronic diseases.?

While new medications like Ozempic have gained attention for their potent appetite-suppressing effects, it's worth revisiting a time-tested, humble contender in the world of appetite control: metformin.

Long Before Ozempic, There Was Metformin

Metformin, a medication used since the mid-1900s to treat diabetes, has long been known for its ability to reduce insulin resistance and improve blood sugar control.?

It belongs to a class of drugs known as biguanides and works by decreasing glucose production in the liver and improving the body's sensitivity to insulin.?

Interestingly, metformin also helps dial down appetite.?

Various studies show that people who take metformin lose around two to five percent of their body weight.?

While this is not the dramatic 15 to 20 percent drop induced by Ozempic and other GLP-1 receptor agonists, it is enough to improve overall health.

Until recently, scientists didn’t fully understand how metformin worked.?

However, a new study published in the journal Nature Metabolism explores the underlying mechanism, offering insight into crucial lifestyle strategies that can help individuals fill up on fewer calories.

Introducing Scott et al 2024

Scientists from Princeton, Harvard Medical School, and Trinity College Dublin analyzed blood samples taken from 33 people, aged 18 to 75.?

The study participants included individuals with and without diabetes, with varying body weights.?

Some were taking metformin, while others were not.?

Additionally, the researchers analysed data from several existing studies examining blood levels of various metabolites in people taking metformin.

What the Study Found

The study revealed that participants who took metformin had elevated blood levels of a molecule called N-lactoyl-phenylalanine, or lac-phe for short.?

According to the researchers, this elevation in lac-phe helped people on metformin feel less hungry between meals.

Interestingly, metformin isn’t the only factor that increases lac-phe.

The study also uncovered other findings that may be helpful for managing appetite and overall health.

Coaching Takeaways: 2 Actions That Also Raise N-lactoyl-phenylalanine

Funnily enough…it’s yet again, billy basics

What We Eat

Blood levels of lac-phe rise and fall in lockstep with other satiety hormones like leptin and peptide YY.?

Lac-phe and other satiety molecules serve as messengers that help tell the brain, “It’s time to stop eating.” Metformin accentuates lac-phe, causing intestinal cells to make more of it and for longer periods than they would otherwise.

However, solid food also increases lac-phe levels.

?The study found that lac-phe levels shot up 220 percent after participants ate 10 dates but only 37 percent after they drank the same amount of calories and sugar.

?This finding may explain why some people feel hungry soon after consuming a protein drink or smoothie, while the same macronutrient content in solid food provides more staying power.

Exercise

Many people notice they are not as hungry after intense exercise.?

This might be due to elevated lac-phe levels.?

Research from Stanford University showed that lac-phe levels rose the most after participants performed 30-second sprint intervals on a stationary bike.

A challenging resistance training session also spiked lac-phe levels, though not as much as intense sprint intervals. Lac-phe rose the least after a moderate, 90-minute cycle.

It’s important to note that while vigorous exercise may be the best for some clients, it’s not suitable for everyone.?

Some people may dislike intense exercise, have joint or health issues, or prefer long, moderate sessions.

The key takeaway is that exercise benefits clients in many ways, including serving as a potential appetite suppressant.

Conclusion

While drugs like GLP-1 and Metformin have excellent results in suppressing appetite.?

They come with trade offs and side effects.

If you aren’t doing the basics, using drugs to supress your appetite will only work whilst you are using them.

As soon as you stop, you will more than likely revert back to old habits and regain most of your weight.

Hopefully you found this article useful.

Have an awesome day,

Carl