LEPTIN.....Why I Leapt-in to increase mine!!!
- Kathy Villa
- May 16, 2017
- 5 min read
I’m guessing you’re wondering a couple of things….Firstly, what is Leptin, and secondly, why is it important???
Leptin is your Satiety hormone which is produced in your Adipose tissue (Fat stores). When your body produces Leptin it attaches to the Leptin receptors and your brain sends a signal that you’re ‘full’. As a result of this your metabolic rate increases. When these Leptin levels decrease, your brain thinks your body is no longer fuelled and consequently send a message that you’re hungry (an increase in your hunger hormone Ghrelin) and your metabolic rate decreases.
Leptin, as with many hormones, can be a double-edged sword. You need it to control your appetite and stay lean, yet it’s produced in your fat tissue. Logical thinking would be that the more fat you have the more Leptin…..The more Leptin the leaner you become. Doesn’t make sense does it?
Leptin can become your enemy. If you constantly eat in excess of your maintenance levels, then your body can become Leptin resistant as your Leptin receptors become desensitized.
So, just how do we increase our Leptin levels???
1… Limit your Fructose Consumption
The presence of fructose inhibits your Leptin receptors. So even though you may have healthy Leptin levels flowing through your system, if your receptors are unable to pick it up it will do you no good as the hormone’s presence will not be recognised.
So time to reduce the fructose in your diet and let your body do it’s job. The more nasty forms of fructose are:
High fructose corn syrup (HFCS)
Soft drinks
Agave nectar
Fruit juices
White sugar
NB: Many processed foods contain fructose, so the easiest way to reduce your fructose intake is to avoid pre-packaged and processed foods.
2… Say NO to Simple Carbs
Seems to be one of the hardest principles to adopt….But it’s time we did!
The simple fact of the matter is that simple carbs (ie: all of those deliciously refines, sugary, white starchy carbs) will spike your insulin levels, which can in turn lead to insulin resistance which will ultimately mess with your Leptin production.
So it’s time to put your white bread, cakes and biscuits in the naughty corner….FOR GOOD! Brown grains such as brown rice, oats, quinoa, wholemeal and nut meals make much better options, absolutely loaded with nutrients.
3… Avoid severe calorie restriction
Whatever your dietary restriction choice, ensure that don’t send your body into survival mode by sending it signal it’s starving. If you’re not getting enough nutrition, your body will go into shutdown mode and your hormones will end up out of kilter as a result. This includes Leptin!
The longer your body is in calorie deficit, the lower your Leptin levels become and the lower your metabolic rate will become. Aside from that, you’ll be incredibly hungry and need the willpower of a saint to sustain these restrictions…. setting you up for certain failure.
The longer your body is in calorie deficit, the lower your Leptin levels become and the lower your metabolic rate will become.
Weight loss is actually very good for Leptin levels, depending on how you go
about it. When you’re at a good healthy weight, your hormones normally regulate, humming along in balance. So if you’re overweight or obese, it is a good idea to get started on a diet plan, just ensure it’s a healthy, balanced plan and something you can maintain longterm.
4… Consistency is Key!
Don’t do the YoYo!
Seriously, just don’t do it!!!
This is the quickest, sure-fire way to mess up your metabolism and your hormones (remember our friend Leptin?...production crashes when you do this!).
What does this mean for your body? During your crash diet your Leptin production drops off or even stops. When you then return to your old habits and normal eating patterns you will rebound back like a slingshot before your Leptin levels have a chance to catch up. Too little, too late unfortunately!
So pick a diet that is both healthy and sustainable.
5… Eat a Protein Packed Breakfast
This will get your Leptin levels going form the get-go. You will be fuelled up and good to go for the day, feeling fuller for longer.
So bypass the bakery and all their devilish delights and head straight for the eggs and lean proteins.
When it comes to Leptin, carbs tend to get a pretty bad rap as they tend to be loaded with Lectin. Now Lectin is a bad boy as it acts to bind to your Leptin receptors preventing them from doing their thing properly.
6… Go Fish
Try to load up on Salmon, mackerel, herring and all those delicious oily fish & seafood. They’re full of Omega-3 fatty acids which are amazing for increasing your body’s sensitivity to Leptin, making it more receptive and effective.
Also, great for your heart health!
Grassfed meats and Chia Seeds are also good for Omega-3s. What you need to avoid is the Omega-6s which lead to inflammation and a reduction in overall Leptin levels.
7… Eat lots of leafy greens, vegetables and fruit.
Most fruits and non-starchy vegetables are packed with nutritional, yet have very few calories. The good news is you can eat them in abundance, fill up and not wear them on your waist or thighs.
Fibre is also great for Leptin levels, largely because it keeps you full. Peas, beans lentils, almonds, broccoli and oats are all great sources of fibre.
8… Increase your Zinc.
It has been shown that Leptin deficiency and zinc deficiency tend to go hand in hand. Typically you will also find that obese people are zinc deficient! Additionally, Zinc helps to boost your immune system and maintain good energy levels.
So load up on zinc rich foods such as spinach, beef, lamb, seafood nuts, cocoa, beans, mushrooms and pumpkin.
9… Destress
When you’re anxious and stressed our body increases its production of the hormone Cortisol. The body’s hormone system is very delicate in its balance and the fluctuation of any of our hormones is bound to have an effect on overall balance. When one goes out of whack, they all go on a bender, skyrocketing or plummeting.
The other thing we often do when we’re overly stressed is comfort eat. This potentially then has a double whammy effect on our Leptin levels as comfort eating rarely involves a pig out on chicken breast, broccoli and rice!!!
So make sure you take a little bit of time every week to have a little personal time, some deep breaths, and if necessary scream at the universe. Get the stress out….You’ll feel so much better for it.
10… Get more sleep
Don’t get enough rest and your body starts producing more Ghrelin (the hormone that tells your body you’re hungry) and pulls back on the production of Leptin. Sleep is a big factor in regulating your Ghrelin and Leptin. So try and get more quality sleep by hitting the sack a bit earlier.
If you find it hard to get to sleep going to bed earlier (you end up tossing and turning all night, not really getting any quality sleep), slowly shift your bedtime 20 minutes at a time. This subtle shift should be easier to manage. Your body will love you for it!
So there you have it. Eat well…Rest well and feel WONDERFUL!!!
References:
1. www.webmd.com/diet/features.your-hunger-hormones
2. www.ncbi.nlm.nih.gov/pubmed/17212793
3. www.ncbi.nlm.nih.gov/pubmed/25232147
4. www.precisionnutrition.com/leptin-ghrelin-weight-loss
5. https://authoritynutrition.com/leptin-101/
6. www.sciencedirect.com/science/article/pii/s0026049514002418
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