Here’s How Your Body Naturally Produces Ozempic

Feeling Hungry Doesn’t Always Mean You Need to Eat

A study from the University of Virginia found that intense exercise lowers ghrelin levels, particularly in women. This effect is similar to how weight-loss medications like Ozempic and Wegovy work to curb appetite. Researchers even concluded that hunger may not return later in the day.

Although a tough workout can make you feel hungry, it can also help suppress your appetite. It acts as a natural weight-loss aid. “Ghrelin is naturally present in our bodies, but high-intensity activity can counteract its production, leading to reduced hunger,” researchers explain.

The effect is stronger with intense workouts than with moderate exercise and is especially noticeable in women.

Eating Breakfast After Exercise

“Some people actually feel hungrier later in the day when they skip breakfast. However, exercising in the morning—ideally before eating—helps prevent this.”

Not everyone wakes up feeling hungry. According to dietitians, hunger doesn’t necessarily mean you need to eat, especially if it’s caused by a hormonal imbalance. “Drink some water first, take a walk, or exercise before having breakfast. You’ll often notice that your hunger fades within 30 minutes or less.”

How Does Ghrelin Work?

Ghrelin is a hormone primarily produced in the stomach and released when the stomach is empty. It signals the brain to stimulate appetite. Ghrelin levels rise before a meal and drop afterward.

Additionally, the hormone activates the brain’s reward system, making you more sensitive to food smells and increasing your motivation to eat. When following a low-fat diet, ghrelin production increases, which can lead to more hunger. “Low-fat foods don’t keep you full for long, making you hungry again quickly.”

Food Choices and Hunger

Experts suggest consuming high-quality proteins that contain fats, such as eggs, cheese, and fatty fish. “These foods stay in the stomach longer, helping you feel full for a longer period. They also aid digestion and nutrient absorption.”

Highly processed foods with chemical additives, including many ready-made meals and emulsifiers, can damage the protective lining of the esophagus, stomach, and intestines. This disruption may affect ghrelin production and appetite regulation.

Hormones and Appetite

“Hormones don’t work in isolation,” explains a dietitian. “Leptin, the satiety hormone, signals fullness about 20 minutes after eating. Meanwhile, insulin regulates blood sugar by lowering it within 30 minutes after consuming carbohydrates or sugars.”

Eating too frequently and consuming too many fast-digesting carbohydrates can disrupt these hormones. This can lead to insulin and leptin resistance, affecting metabolism.

Cravings and Increased Hunger

If your body becomes resistant to insulin, you may feel hungry again just 1–2 hours after eating or even experience shakiness. This happens because too much insulin causes a rapid drop in blood sugar levels. In response, insulin blocks leptin, reducing feelings of fullness and potentially triggering sudden cravings. Ghrelin resistance can also contribute to increased hunger.

How to Reduce Ghrelin with Food

You can regulate ghrelin production by eating balanced, protein-rich meals, increasing fiber intake, and reducing sugar consumption. “Try to eat at consistent times—perhaps a brunch, a protein-rich snack, and dinner. Skipping a meal occasionally, such as with intermittent fasting, is perfectly fine. It allows your hormones to reset and supports metabolic health.”

What’s a Good Breakfast?

Dietitians advise against low-fat dairy. “Whole dairy slows the absorption of lactose (milk sugar), helping to maintain stable blood sugar levels. With low-fat dairy, this regulation is lost, causing blood sugar spikes followed by rapid hunger. Plus, low-fat products often contain artificial additives. Opt for full-fat, plain dairy instead.”