According to a small study published in the Journal of the Endocrine Society, engaging in vigorous workouts reduces hunger levels more effectively in healthy adults compared to moderate exercise, with women showing a particularly strong response.
The research delves into how different exercise intensities impact ghrelin levels and appetite in men and women. Ghrelin, often referred to as the “hunger hormone,” plays a key role in signaling hunger.
“Our findings indicate that high-intensity exercise leads to a greater reduction in ghrelin levels compared to moderate-intensity workouts,” stated lead researcher Kara Anderson, Ph.D., from the University of Virginia and its Health System in Charlottesville, VA. “Furthermore, participants reported feeling ‘less hungry’ after engaging in high-intensity exercise relative to moderate exercise.”
Ghrelin exists in two forms: acylated ghrelin (AG) and deacylated ghrelin (DAG), both of which influence appetite. The study highlighted that existing data on how exercise intensity affects AG and DAG levels, and their consequent effects on appetite, is limited and primarily focused on males.
To investigate this, the study involved eight men and six women as participants. They fasted overnight and then performed exercises at varying intensities as determined by blood lactate measurements, followed by self-assessments of their appetite.
The study found that women had higher baseline total ghrelin compared to men. However, it was only the women who exhibited a “significantly reduced AG” level following high-intensity exercise.
“We observed that moderate intensity either had no effect on ghrelin levels or caused a slight increase,” the study stated. These observations suggest that exercising above the lactate threshold “may be essential for reducing ghrelin levels.”
The researchers also noted that further studies are necessary to understand how exercise effects may vary between the sexes.
Ghrelin is known to influence various biological functions including energy regulation, appetite control, glucose management, immune response, sleep patterns, and memory.
“We should consider exercise as a form of ‘medication,’ with the ‘dosage’ tailored to align with an individual’s goals,” Anderson mentioned. “Our research indicates that high-intensity workouts might play a crucial role in appetite suppression, which could be especially beneficial for those aiming to lose weight.”
Additional contributors to the study included Tana Mardian, Benjamin Stephenson, Emily Grammer, Macy Stahl, Nathan Weeldreyer, and Sibylle Kranz from the University of Virginia; Zhenqi Liu and Kaitlin Love from the University of Virginia Health System; as well as Jason Allen and Arthur Weltman associated with both the University of Virginia and the University of Virginia Health System.
This study received funding support from the National Institute of Diabetes and Digestive and Kidney Diseases, along with backing from the University of Virginia’s School of Education and Human Development.
