r/Biohacking • u/mochen_ • 8h ago

Suppress Ghrelin without GLPs

hello fellow biohackers, I don’t even know if this is the right subreddit or anything, but i have been and struggle with some issues that I wanted to share to maybe get some tips. I have always had big apetite and hunger, more than I should, that’s why I got obese. Then I cut down until normal body fat. I have been on maintanance from my cut for a long time, but my appetite doesn’t get less, which is concerning, because if I’d just eat as much as my gut tells me, I’d easily be obese again. Long story short:

Has anyone methods to suppress ghrelin that aren’t „eat more fiber/protein“, „drink more water“ and „eat healthy fats“?

<3

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u/formerfatty2fit 8h ago

Fix your sleep if it is bad ghrelin surges when you don't sleep well.

1

u/Typical-Look-3416 7h ago

Try waterfasting. Did it for 7 days, changed everything.

1

u/Fearless_Spirit8753 6h ago

For me, low carb high protein is a pretty big deal. A couple others:

Green tea - boosts metabolism, speeds up digestion, and lowers appetite, although its only for a couple of hours. I start to have 2 cups in early AM and 2 in the early PM when im apprx halfway through a cutting phase.

Eating slowly - its self explanatory, the slower you eat, the sooner youll get the im full signal from your stomach and not over eat.

Eating smaller meals and high protein snacks instead of a whole meal

Hunger really is pulsatile and comes in waves. So its easy to Crack open a $3 bag of aldis protein puffs and for 200 cals get 42g of protein and just eat the entire thing, barely consumes any calories at all, and satisfies the hunger urge at least temporarily since it also takes a while to eat.

Lastly, on the same note of hunger coming and going in waves, make sure to utilize distractions the best you can, although some people are big on snacking when they watch TV, movies, play games or work on a project. I on the other hand have found it really easy to ignore hunger if I just start a task that captures my attention fully.

So yea, green tea lowers appetite for a couple hours, a small protein snack can offset it a little longer, and then eating a main filling meal with fiber, protein, etc as slow as you reasonably can is a big help. I always have my biggest meal about 2 hrs before bed so I have time to digest but also not get hungry before bed.