{"id":19225,"date":"2024-10-28T21:02:56","date_gmt":"2024-10-29T01:02:56","guid":{"rendered":"https:\/\/foodmedcenter.org\/?p=19225"},"modified":"2024-10-28T21:02:57","modified_gmt":"2024-10-29T01:02:57","slug":"study-spotlight-take-away-with-chef-dr-mike-exercising-the-hunger-gremlin-ghrelin","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/zh_cn\/study-spotlight-take-away-with-chef-dr-mike-exercising-the-hunger-gremlin-ghrelin\/","title":{"rendered":"Study Spotlight Take-Away with Chef Dr. Mike: Exercising the Hunger Gremlin"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">\u201c<em>He is haunted by a demon, a demon against which he feels powerless, because in its first manifestation it has no face, no name, nothing; and the words, the poem he makes, are a kind of exorcism of this demon.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">~ T. S. Eliot<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Hunger can be a demon of sorts, a faceless urge that compels us into, at times, unwanted behaviors. But hunger is a demon whose name we know, and names have power over the uninvited, especially when we know both their name <em>and <\/em>their physiology. The name of hunger is ghrelin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ghrelin was discovered in 1999 and identified as an endogenous ligand to the growth hormone secretagogue receptor 1<sub>a<\/sub> (GHSR1<sub>a<\/sub>). The hunger-ghrelin link was first discovered during early studies that used a supraphysiological ghrelin infusion in humans and reported hunger as a side effect, a finding that many studies have since confirmed. Studies have also demonstrated a pleiotropic range of biological effects beyond appetite, including energy balance, glucose homeostasis, immune function, sleep, and memory.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ghrelin exists in two forms, acylated (AG) and deacylated (DAG), with the majority, approximately 80%, of bioavailable gremlin circulating as DAG. This is important because \u201cwhile AG has stimulated appetite in human and animal models, DAG has been shown to either have no effect or to suppress appetite.\u201d The variables in our food-health relationship depend not only on what we eat but also how much. How much we eat is often directly related to the hunger we experience. While the inclusion of an exercise program is a given for any prescription for health and wellness, an additional benefit of exercise could be appetite suppression.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This week\u2019s study sought to investigate the effect of exercise intensity on ghrelin levels and appetite in humans.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/academic.oup.com\/jes\/article\/8\/11\/bvae165\/7828055?login=false\">The Study:<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The study involved individuals between the ages of 18 and 55 years with a BMI of 18.5 to 24.9 kg\/m\u00b2.<\/li>\n\n\n\n<li>The group consisted of eight males with a mean age of 43.1 years and a BMI of 22.2 kg\/m\u00b2 and six females with a mean age of 32.2 years and a BMI of 22.7 kg\/m\u00b2.<\/li>\n\n\n\n<li>The participants were subjected to three levels of exercise intensity: control (CON\u2014no exercise), moderate intensity (MOD\u2014a moderate exercise level), and high intensity (HIGH\u2014a high-intensity exercise level).<\/li>\n\n\n\n<li>Following exercise, blood levels of lactate (a measure of muscle work during exercise), total ghrelin (TG), acylated ghrelin (AG), and deacylated ghrelin (DAG) were obtained.<\/li>\n\n\n\n<li>Participants also underwent an assessment of hunger following each exercise, which was calculated as a total appetite score (APP).<\/li>\n\n\n\n<li>Females had higher baseline percent body fat, DAG, and TG levels compared to males at baseline.<\/li>\n\n\n\n<li>All participants exhibited significantly reduced DAG levels following high-intensity exercise compared to moderate-intensity exercise and control.<\/li>\n\n\n\n<li>Only females exhibited significantly reduced AG following high-intensity exercise.<\/li>\n\n\n\n<li>Hunger scores were increased following moderate exercise compared to control.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>The Caveat:<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An exercise program is a foundational piece of any health and wellness plan. There are a plethora of positive benefits associated with exercise. While any level of exercise is helpful in our increasingly sedentary population, this study suggests that in relation to helping us curb our copious portions, high-intensity exercise may offer additional advantages.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This study suggests that high-intensity exercise \u2013 but not moderate-intensity exercise \u2013 \u201csuppresses total ghrelin (TG), acylated ghrelin (AG), and deacylated ghrelin (DAC) levels.\u201d It is essential to note in this study that only women had significantly reduced levels of acylated ghrelin (AG) following intense exercise. This translates into less hunger following high-intensity exercise compared to moderate-intensity exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A possible mechanism suggested by the research is that there is a threshold level of lactate or muscle work that triggers a response that results in a decrease of ghrelin. However, as the study authors point out, \u201c[I]t does not appear that lactate is the primary driver of suppressed ghrelin.\u201d Regardless, this study highlights additional benefits of exercise programs in any health and wellness endeavor, particularly including high-intensity exercise, as it may attenuate the hunger gremlin and thus aid with weight loss and maintenance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While the study is encouraging in that the results align with our current understanding of hunger and the drivers of hunger, there are several caveats. The study included only 14 people and suggested different responses based on biological sex. Future studies may need to examine larger groups of both males and females. Additionally, other research has shown that ghrelin levels are entrained to follow mealtimes, for example, decreasing after breakfast time regardless of whether food is consumed or not.[1] It is also likely that there are other contributors to hunger, including gut hormones such as polypeptide YY, glucagon-like peptide-1, and pancreatic polypeptide. There are likely additional variations in response due to age, weight, and gut microbiome contributions. Previous research has shown certain short-chain fatty acid production by gut bacteria can act to suppress the hunger drive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nonetheless, in our current society, where it seems almost everyone is looking for a magic weight loss pill, it may be helpful to imagine a trip to the gym as less than a form of medieval torture. Perhaps as the study\u2019s lead researcher, Kara Anderson, from the\u202fUniversity of Virginia School of Medicine, suggests, \u201cExercise should be thought of as a \u2018drug,\u2019 where the \u2018dose\u2019 should be customized based on an individual\u2019s personal goals.\u201d Now, that\u2019s a prescription we can all get behind!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"#_ftnref1\" id=\"_ftn1\">[1]<\/a> (Natalucci, 2005)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Study:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"Kara%20C%20Anderson,%20Tana%20Mardian,%20Benjamin%20Stephenson,%20Emily%20E%20Grammer,%20Macy%20E%20Stahl,%20Nathan%20R%20Weeldreyer,%20Zhenqi%20Liu,%20Kaitlin%20M%20Love,%20Sibylle%20Kranz,%20Jason%20D%20Allen,%20Arthur%20Weltman,%20The%20Impact%20of%20Exercise%20Intensity%20and%20Sex%20on%20Endogenous%20Ghrelin%20Levels%20and%20Appetite%20in%20Healthy%20Humans,%20Journal%20of%20the%20Endocrine%20Society,%20Volume%208,%20Issue%2011,%20November%202024,%20bvae165,%20https:\/doi.org\/10.1210\/jendso\/bvae165.%20%0d\">Kara C Anderson, Tana Mardian, Benjamin Stephenson, Emily E Grammer, Macy E Stahl, Nathan R Weeldreyer, Zhenqi Liu, Kaitlin M Love, Sibylle Kranz, Jason D Allen, Arthur Weltman, The Impact of Exercise Intensity and Sex on Endogenous Ghrelin Levels and Appetite in Healthy Humans, Journal of the Endocrine Society, Volume 8, Issue 11, November 2024, bvae165, https:\/\/doi.org\/10.1210\/jendso\/bvae165.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Additional resources:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23624293\/\">King JA, Wasse LK, Stensel DJ, Nimmo MA. Exercise and ghrelin. A narrative overview of research. Appetite. 2013;68:83-91.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17470516\/\">Martins C, Morgan LM, Bloom SR, Robertson MD. Effects of exercise on gut peptides, energy intake and appetite. J Endocrinol. 2007;193(2):251-258.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15941923\/\">Natalucci G, Riedl S, Gleiss A, Zidek T, Frisch H. Spontaneous 24-h ghrelin secretion pattern in fasting subjects: maintenance of a meal-related pattern. Eur J Endocrinol. 2005;152(6): 845-850.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cHe is haunted by a demon, a demon against which he feels powerless, because in its first manifestation it has no face, no name, nothing; and the words, the poem&hellip;<\/p>","protected":false},"author":56,"featured_media":19230,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[11374,786,11370,191,11726],"tags":[],"class_list":["post-19225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-culinary-medicine-and-culinary-nutrition","category-featured","category-food-as-medicine-and-policy","category-healthy-living","category-news-and-research-digest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Study Spotlight Take-Away with Chef Dr. Mike: Exercising the Hunger Gremlin &#8212;<\/title>\n<meta name=\"description\" content=\"Discover the fascinating roles of differing exercise intensity in hunger regulation and its impact on ghrelin levels\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/zh_cn\/study-spotlight-take-away-with-chef-dr-mike-exercising-the-hunger-gremlin-ghrelin\/\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Study Spotlight Take-Away with Chef Dr. Mike: Exercising the Hunger Gremlin\" \/>\n<meta property=\"og:description\" content=\"Discover the fascinating roles of differing exercise intensity in hunger regulation and its impact on ghrelin levels\" \/>\n<meta property=\"og:url\" content=\"https:\/\/foodmedcenter.org\/zh_cn\/study-spotlight-take-away-with-chef-dr-mike-exercising-the-hunger-gremlin-ghrelin\/\" \/>\n<meta property=\"og:site_name\" content=\"Center For Food As Medicine &amp; Longevity\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/foodmedcenter\" \/>\n<meta property=\"article:author\" content=\"chefdrmike\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-29T01:02:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-29T01:02:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/foodmedcenter.org\/wp-content\/uploads\/Ghrelin-Hunger-Gremlin.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Michael S. 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