Let me tell you, leptin kills Mojo and is a huge factor in resistant weight loss! I am seeing more and more leptin resistance in clinic and its something that I have researched extensively. Let me give you the low down on this hormone.
Leptin is a hormone made by our fat cells. Once leptin is released from fat stores it enters the blood and travels to the brain, telling the hypothalamus how much fuel you have on hand. Your brain then determines how fast to run your metabolism, based on how much leptin is produced. Your brain relies on leptin to determine not only your state of overall nutritional and fuel reserves but also how fast or slow to run your metabolism.
If your leptin levels are low, it means eat more. When you’ve eaten enough, leptin levels rise, your brain registers your fuel reserves are full which triggers a satiety signal. We then burn calories at a normal rate. When leptin levels are low your brain thinks there is a famine and your body enters fat storage mode and it slows down your metabolism, increases food cravings and causes feelings of lethargy. Your body doesn’t understand that there is actually food available!
Many people make too much leptin in their fat cells, as they simply have too many fat cells. This should tell your brain to burn more fat for energy. But too much leptin causes a traffic jam and blocks the leptin receptors, resulting in leptin resistance. Basically your brain isn’t getting the leptin message and you remain in fat storage mode. This will affect your metabolism and disrupt thyroid function. The main cause of leptin resistance is inflammation – whether that is due to diet, environment or toxins.
The importance of sleep in regulating leptin is huge! When you have 7-8 hours of good quality sleep your leptin levels increase and you feel satisfied after eating. Not enough sleep and the resulting low leptin levels will leave you feeling unsatisfied even if you have eaten a nutritious meal. Your metabolism slows down and the food cravings hit.
Treatment
- Decrease calories or increase exercise (1-2 hours per day)
- No snacking, 3 meals only
- Removal of all grains from your diet
- Removal of high fructose corn syrup from your diet
- Keep a food diary
- Eat a high protein breakfast
- Lots of dietary zinc – nuts, seeds, organic red meat
- Probiotics as good bacteria lowers leptin resistance, particularly L.gasseri
- Ferment, sprout, soak or cook all nuts, seeds, legumes
For more info, watch this fantastic video by obesity researcher, Dr Stephan Guyenet
