Find Out If You Are Leptin Resistant

We all battle with our weight and yo-yo dieting is no fun. The truth is, no matter what you do, including eating right and exercising, it’s all in vain if your Leptin is out of whack!
It’s easy to lose your mojo and think that nothing will have an effect. Fad diets have no long term gain and should be avoided. They are perfect for a kick start but not sustainable in the long run.
Real weight maintenance comes from a life of moderation. You need to make lifestyle changes to be truly successful at obtaining  your goal weight and achieving your desired shape.
Your body, when working correctly is a natural fat burning machine. In order to shed pounds, you need to ensure that you aren’t unknowingly sabotaging your own efforts.

thought we’d investigate Leptin Resistance and give you basic information and links.
The more you know, the better chance you will achieve your goals. This infographic gives a great overview of the cycle of Leptin and how it causes you to feel continually hungry and how it leads to ongoing weight gain.

What is Leptin?

Leptin plays a major role in complete hormonal balance. We actually require a substantial amount to burn fat. When we diet, our Leptin levels plummet. Leptin also tells our brain we are full.

Ghrelin- The appetite stimulator
Ghrelin is released from the stomach, and when elevated, sends a signal to your brain letting you know you're hungry and it's time to eat ! Age, gender, blood glucose and leptin levels can all affect ghrelin levels.

Leptin- The appetite suppressor
Leptin, which is stored and secreted by fat cells, is considered to be the master regulator of hunger. When you eat a meal, leptin is released from fat cells and sends a signal to your brain to let you when you're full and to stop eating.

Low Leptin levels are directly linked to comfort eating and overeating.  A Dr. says the following about Leptin.“Leptin is a hormone that plays a crucial role in appetite and weight control. It is thought to have at least two major functions.

First, it crosses the blood-brain barrier and binds to receptors in the appetite centre in the brain, regulating brain cells that tell you how much to eat. Second, it increases nervous system activity which stimulates fatty tissue to burn energy” 

One of the first things you can do to increase your weight loss efforts is to get decent sleep. It’s the time your body repairs and burns calories. There’s a reason it’s called beauty sleep.
This infographic shows you the results of a study that indicate that those that sleep 8 hours a night overall have a lower Body Mass Index.

Tips To Reverse Leptin Resistance
1. Get on the right type and dose of thyroid hormone. For most people this will require pure T3 formulations like cytomel or Liothyronine. 
2/ Add in high intensity interval training. Avoid doing low intensity exercise- I recommend starting with 10-15 minutes of bouts once a week.
3. Avoid highly processed foods. These foods increase inflammation. High levels of inflammation make thyroid function worse and lead to the downward spiral of leptin resistance.
4. Get 7-8 hours of sleep each night. Lack of sleep can increase Leptin levels.
5. Reduce the amount of fructose you're consuming. That includes fruits too !
6. Stop yo-yo dieting or calorie restricted dieting. This will increase Leptin and reverse T 3 levels.
7. Optimise T4-T3 conversion. Consider using zinc and selenium for this conversion.
8. Consider using medications to lower Leptin levels.The GLP-1 Agonists can be effective in helping patients lose weight without changing their diet or exercise.

How To Reverse Leptin Resistance

A Dr. has these suggestions for getting on top of your Leptin Resistance.
Firstly check you are on the right Thyroid Medication. Adding in 15 minutes of high intensity training will have great results and is more beneficial than lower impact exercise.
He also suggests removing highly processed foods and that you ensure you are getting 7-8 hours of sleep per night. Reducing Fructose should also be considered. Whilst medications are on offer, we would much rather you try natural remedies.
Drinking water is a must. When dehydrated, your body thinks it needs food when water will suffice. By drinking lots of water you are flushing your system and maintaining a full feeling which means you won’t need to eat as much.
Portion control is also another game changer in weight loss. By reducing the size of your meals even slightly the calories saved will add up enormously over a week.

The Tale Of The Two Fat-Loss Hormones
Ghrelin- made in the stomach, it tends to rise before and decrease after meals.
It is regarded as the only appetite-stimulating hormone in humans, ghrelin is one of the main contributors in giving people the " munchies" to eat unhealthy snacks.
Additionally it has been shown that ghrelin is released directly in response to stressful solutions and injecting ghrelin has been shown to initiate the stress response in humans. This explain, as to why so many people have the tendency to eat when they're stressed.

Leptin- it is known as the " starvation" hormone, because it notifies your brain when you've enough food in your stomach and that your energy levels are sufficient.
At your ideal set-point, adipose cells will produce a given amount of leptin, which will maintain the internal energy balance needed for necessary cellular function and proper weight management.
Subsequently, weight gain will cause your blood leptin levels to increase and weight loss will result in decreased levels.
Unfortunately, overweight and obese people are generally leptin-resistant, which contributes to further weight gain.

How you can affect each hormone-
Both hormones can be controlled naturally, primarily through exercise and stress management.
Low-to-moderate aerobic activity- like walking or running for 30 minutes each day, increases ghrelin and decreases leptin, the opposite of what you want.
Instead, try " burst training", such as 30 second sprints on a cycle ergometer controlling for low or high intensity, which lowers ghrelin levels.
Similarly, " high-intensity" training significantly lowered leptin concentrations when compared to low-intensity exercise.
Current studies indicate that high intensity, burst training is most effective at not only curbing appetite and controlling weight gain in the short-term, but also long term.

Here are some other rules that you will find helpful.

• 1: Eat your dinner early and nothing after
• 2: Stick to 3 Meals a day and don’t snack
• 3: Reduce the portion sizes of your meals
•  4: Have a Protein Packed Breakfast
• 5: Reduce Your Carb Intake

How Does Leptin Affect You?

Leptin is your appetite suppressor – the hormone that signals your body that you’ve had enough to eat and is a key player in optimizing weight loss.

As mentioned, certain foods can block or increase leptin. Although leptin reduces appetite, obese individuals generally exhibit an unusually high circulating concentration of leptin. These people are said to be resistant to the effects of leptin, in much the same way that people with type 2 diabetes are resistant to the effects of insulin. This is called leptin resistance. The pathway of leptin control in obese people is flawed in some way so that the body does not adequately receive a signal of satiety after eating.

You need to lose weight in order for your body to get the message that you’re full after eating! As you lose weight, your body will become more sensitive to Leptin.

According to a Dr., there are 5 Sneaky Signs You Are Leptin Resistant. See if you recognize any other the symptoms below.

• 1. You Follow a Typical Modern Diet
• 2. You’re Stressed Out and Sleep Deprived
• 3. You Aren’t Eating Nearly Enough
• 4. You Have Food Cravings Constantly
• 5. You’re Overweight (or Underweight)

A great place to start is by reading up on Leptin. A nutritionist and for the record, this is not a new phenomenon. This book was written in 2006. Here’s what he says.

The Leptin Diet explains how to unleash the power of hormones to resolve fatigue, food cravings, thyroid problems, and body weight issues. Mastering the fat hormone leptin is the single most important factor in preventing obesity, diabetes, and heart disease. 

Leptin problems are the primary reason for food cravings, overeating, faulty metabolism, the obsession with food, and heart disease. 

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