Let’s go back in time to January; How many of us promised to ‘eat better’, ‘cut back’, or ‘be more disciplined’?
By February, most of those intentions may have started to slip – not necessarily because of a lack in motivation, but because hunger has a way of cutting through even the best plans.
If you’ve ever found yourself thinking, ‘why am I always hungry?’ – well, you’re not alone.
Hunger is not just about how much you eat. Nope. Hunger is a complex biological system, influenced by hormones, blood sugar, sleep, stress and even muscle mass. Yes, you heard that right! Understanding what drives it is the first step to working with your body, rather than constantly fighting against it.
Hunger Is Hormonal, Not Just Habitual
Let’s start with a touch of science.
Appetite is regulated by a network of hormones, the most well-known being ghrelin (which stimulates hunger and for me is easier to remember because the stomach goes GRRR! when you are really hungry…) and leptin (which signals fullness).
In theory, this system should keep it balanced, but in practice, modern lifestyles can easily disrupt it:
- Ghrelin rises when we skip meals, under-eat, or sleep poorly
- Leptin signaling can weaken with chronic dieting, stress and increased body fat The result:
- You feel hungry more often – and less satisfied when you eat.
Research shows that energy restriction can increase hunger hormones, while reducing satiety signals, making long-term restriction difficult to sustain.
When Hunger Feels Harder to Control
For some individuals, appetite regulation can be influenced by underlying physiology.
One example is leptin resistance – where the brain becomes less responsive to fullness signals, meaning hunger can remain elevated even when energy stores are sufficient.
Evidence suggests this may contribute to persistent appetite and weight regulation challenges.
There is also evidence suggesting that genetic differences influence how appetite is regulated, meaning hunger is not experienced in the same way by everyone.
Keep in mind that these factors are not the most common drivers, but they do reinforce an important message: hunger is not simply about willpower – it is biology, and it varies from person to person.
The Blood Sugar Rollercoaster
One of the most common – and often overlooked- drivers of constant hunger is unstable blood sugar.
Meals that are low in protein and fibre but high in refined carbohydrates can cause a rapid rise in blood glucose, followed by a sharp drop. I do not enjoy roller coasters at amusement
parks (I’d rather go on the Peter Pan Ride at EuroDisney) and even less in my lifestyle, as I am aware that this drop can often be experienced as:
- Sudden hunger
- Craving (especially for sugary or starchy foods)
- Energy dips or irritability (ever heard of the word HANGRY?)
Even in people without diabetes, these fluctuations can influence appetite and food intake throughout the day.
The goal isn’t to eliminate carbohydrates, but to ensure your meals include proteins, fibre and healthy fats, which slow digestion and provide more stable energy!
Protein and Appetite Control
Protein is the most satiating macronutrient, yet many people do not consume enough, especially at breakfast and lunch.
I work with many of my clients looking to support weight optimisation, muscle mass, energy levels and even mood, because optimal protein intake has been consistently shown to:
- Increase feelings of fullness
- Increase overall calorie intake
- Support muscle mass and metabolic health
Recent evidence suggests that intake of 1.6 g per kg of body weight per day better supports muscle and appetite regulation, particularly as we age.
So, to translate it all:
- Include protein with all meals and snacks
- Aim for roughly 25-35 g for most adults
A breakfast of toast alone is very unlikely to keep you full. Instead, aim for a breakfast that includes eggs, yoghurt, or protein-rich alternatives to sustain energy more effectively. This will help reduce mid-morning hunger.
The Hidden Drivers: Sleep and Stress
Hunger is also shaped by how well you sleep and how stressed you are (which makes it SUPER fun for women in perimenopause).
Short sleep duration has been shown to:
- Increase ghrelin
- Decrease leptin
- Increase preference for high-calorie foods Chronic stress elevates cortisol, which in turn can:
- Increase appetite
- Drive cravings for high-energy foods
- Encourage fat storage
Sleep restriction has been consistently linked to increased hunger and energy intake, particularly from snack foods. Hence why I consider sleep one of the most key parameters of health, especially in perimenopause, but honestly, it is key for every stage of life.
Hunger Changes in Midlife
Many women may notice a shift in their appetite during perimenopause and menopause. Declining estrogen levels can:
- Affect your appetite regulation
- Reduce insulin sensitivity
- Change fat distribution
At the same time, age-related muscle loss can impair blood sugar control – making our (that’s right I am on the same boat as you ladies) hunger more noticeable.
This is where our foundations matter most! We need to focus on:
- Prioritizing protein
- Maintaining muscle
- Stabilising Blood Sugar
- Supporting Sleep and Stress Resilience
Let’s start to shift our perspective and understand that, rather than something to suppress, hunger can often be a signal that our body needs better support.
Practical Suggestions:
- Build meals around protein: eggs, fish, meat, tofu, tempeh, legumes
- Incorporate fibre-rich foods: Vegetables, whole grains, beans, seeds
- Eat regularly: Skipping meals can lead to stronger hunger later
- Start your day strong: A protein-rich breakfast can reduce your cravings
- Moving Consistently: Strength training and walking to support blood sugar balance
- Prioritise Sleep: Even small improvements can positively affect your appetite!
Final Thoughts
Hunger is not your enemy; it’s information. In some cases, it reflects bigger biological differences in how appetite is regulated.
Instead of trying to override it, think about getting curious about it. When we understand the biology behind it, we can respond in a way that feels less like control and more like self-care.
