If you have ever engaged in intense workouts, you may have noticed that you leave the workout less hungry than you do after moderate workouts. Science confirmed this with a recent study published in the Journal of Endocrine Society. Higher-intensity workouts, specifically high-intensity interval training (HIIT) workouts, can temporarily suppress appetite and reduce total caloric intake. What’s more, it seems to have a greater effect on women. 

There is a growing body of research that indicates how essential exercise is for weight management. That is not to say that it only helps you burn calories; rather, it appears to influence how much you eat post-workout. But the relationship between exercise and appetite is not straightforward. It often defies the notion that increased activity automatically makes you have a ravenous hunger. Exercise does burn calories, but it also seems to impact the hormones that regulate appetite. 

The new research sheds light on how high-intensity exercise can influence ghrelin levels. Ghrelin is the hormone that stimulates appetite. In this article, we will explore this phenomenon and detail what the researchers observed during the recent study. 

Exercise Intensity Affects Appetite

This recent study investigated the effects of exercise intensity and sex on levels of ghrelin and appetite in untrained humans. It was a small study, consisting of eight males and six females, all of whom completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test. 

Participants’ exercise intensity was determined on three randomized control or calorically-matched cycle exercise bouts. The first was no exercise, the second was power output at LT, and the third was power output associated with three-quarters of the difference between LT and VO2peak. 

The participants engaged in three cycling sessions. One session was controlled with no exercise. Another involved participants to cycle at moderate-intensity at their LT. And a third session was high-intensity at 7% of the difference between LT and VO2peak. The researchers looked at appetite using visual analog scales. 

Researchers observed that the females had higher levels of ghrelin and deacylated ghrelin (DAG) at their baseline than male participants. Both male and female participants exhibited reduced DAG levels in higher intensity groups compared to moderate intensity groups. That said, only the females had much higher levels of acylated ghrelin (AG) with high intensity exercise. Finally, hunger scores were higher in the group who performed moderate exercise compared to the no exercise group. 

More Key Findings In The Study

According to the study authors, exercise above the lactate threshold may be required in order to suppress ghrelin. Other key findings are as follows:

• High-intensity suppression: Higher intensity exercise suppressed plasma levels of ghrelin, AG, and DAG in men and women. The significant reduction of AG was only observed in women, though.
• Sex differences: Female participants demonstrated higher baseline levels of total ghrelin and DAG compared to male participants.
• Appetite perception: The feelings of hunger were stronger after moderate-intensity exercise compared to the no exercise control session. 
• Moderate-intensity effects: The moderate-intensity exercise either slightly increased ghrelin levels, or did not change existing levels at all. 

Conclusion

If you want to help suppress ghrelin levels, consider engaging in high-intensity exercise. The findings from this new study reveal that not all exercise yields the same results. High-intensity workouts, such as HIIT workouts, seem to be more effective at suppressing hunger and reducing caloric intake post-workout. Incorporating HIIT workouts into your fitness regimen, then, may help you take control of your hunger and achieve your health and fitness goals.

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In this episode, the journey continues with unexpected turns! Ryan Davis hits a frustrating plateau at weigh-in, while Kim Kimble celebrates losing over 12 pounds! The duo takes a trip to San Diego, where they explore a vegan restaurant, support Ryan at his stand-up comedy show, and challenge themselves with the iconic San Diego stairs by the convention center. Tune in for laughs, struggles, and inspiration!

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One of the most common questions that we receive is, “How will I get enough protein through the raw vegan diet while I’m cleansing?” We completely understand that the raw vegan diet can seem completely devoid of protein to the naked eye. Most people associate protein with animal-based foods, including beef, poultry, fish, seafood, legumes, dairy, and deli meats, among other foods. Please allow us to change that tune with this blueberry smoothie that’s packed with plant-based protein. It’s great to enjoy for breakfast, or even pre- or post-workout.

Although blueberries color the smoothie a deep purplish-blue, they are not the protein superstars of this smoothie. Spinach, which is potentially the best green to add to a smoothie because it doesn’t take over the flavor, is rich in vitamin K, magnesium, antioxidants, and offers a minimal amount of protein. The real protein (and omega-3 fatty acids) comes from the flax and chia seeds. This smoothie contains one tablespoon of flax and chia seeds, which means this smoothie contains nearly four grams of protein. Add in a little extra protein from the dates, spinach, and homemade almond milk and you’ve got yourself quite a filling smoothie!

Dates may not contain a whole lot of protein, but they help provide you with energy. This is because they are rich in invert sugar, which gives the body energy for hours. This means that the sugar content in dates is almost entirely inverted from glucose or fructose. The invert sugar is immediately absorbed by the body without the need for digestion, which ordinary sugar typically goes through. You can use the sugar for energy without a blood sugar spike!

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Ryan Davis sees major progress, losing 10 pounds in just one week, while Kim Kimble struggles to adjust to the Dherbs Full Body Cleanse. Watch as they navigate the highs and lows of their transformation journey, pushing through obstacles to reach their goals.

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Kim has her first workout session with @itsaddolphin! The first week is always the toughest!

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Ryan has his first workout with @itsaddolphin! Let’s see how well he does on his first day!

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Comedian Ryan Davis and celebrity hairstylist Kim Kimble embark on their transformative journey, committing to three months of intense training, a raw food diet, and the Dherbs Full Body Cleanse. Watch as they take on challenges, push their limits, and strive for real change. Don’t miss their inspiring progress’subscribe now to follow their journey!

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Bigg Jah and Onyika head down to the track and football field for their final workout of the season.

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On the season finale of I Can, Bigg Jah and Onyika hit the track for some sprints before stepping on the scale for their final weigh-in. Emotions run high as AD bids farewell to Onyika and Bigg Jah, marking the end of an incredible journey.

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AD steps up the intensity as Bigg Jah pushes through challenging sprints while Onyika struggles with feeling under the weather. Despite her protests, AD shows no mercy, keeping her on track with the workout plan. Things take an unexpected turn when Jessika, the Lie Detector Lady, pays a surprise visit, bringing her signature energy to the mix. Meanwhile, AD keeps the pressure on, making both Bigg Jah and Onyika tackle a tough jump rope session. With a mix of humor, determination, and AD’s relentless coaching, this episode is packed with motivation and surprises!

20-Day Full Body Cleanse: Dherbs FULL BODY CLEANSE. LOSE 10-30 LBS IN 20 DAYS!

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