If you are overweight you may want to consider that your body has become leptin resistant and this will need to be fixed before you can effectively lose weight. I have included some information on a very successful leptin reset protocol by Jack Kruse, this is the protocol I try to follow.
Fixing Your Leptin Levels
Once we understand how the hunger hormones work; Ghrelin the hunger hormone and Leptin the satiety hormone, we can determine if our body is in balance. Your Leptin levels are more than likely out of tune if you happen to be one of those individuals who is eating all day long and never seems to feel full. The good news is that with some changes to your lifestyle, you will be able to rebalance your hormones and get back to healthier levels.
How Cravings Are Related To Leptin Levels
Craving certain foods or wanting to eat at certain times could indicate that your Leptin is not functioning optimally. This could be the real reason you want to snack at night, have had trouble following a diet and have become overweight.
Leptin is an amazing hormone responsible for causing feelings of fullness. It is secreted by fat or adipose tissue; therefore, the more overweight an individual is, typically the higher their Leptin levels are. Leptin is involved in the metabolism of fat. It monitors how much energy an organism ingests by surveying the balance of energy within the body.
How Leptin Regulates Hunger
There are 3 main ways that Leptin regulates the feelings of hunger. It promotes the production of an appetite suppressant known as a-MSH. It also counteracts another feeding stimulant known as “Anandamide.” Additionally, it counteracts a potent feeding stimulant known as “neuropeptide Y” which is secreted by specific cells in the stomach and the hypothalamus.
Individuals who have lots of cravings and never feel full and who are overweight may be suffering from Leptin resistance. There are numerous health problems tied to a Leptin resistance; obesity and blood sugar problems are just two of them.
Studies have shown that high Leptin levels may also be connected to decreased fertility and speed up the aging process. If you are having trouble sticking to positive changes in your health routine, it may be possible that you are dealing with a Leptin resistance.
Regulating Your Leptin Levels
Since hormones are part of our endocrine system, regulating your Leptin levels is an involved issue that will take more than strict willpower and calorie restriction. The following points will help you get your Leptin levels back into balance:
Conventional Advice to regulate leptin levels.
1. Eliminate fructose, sugars, simple starches and refined foods from your diet.
2. Optimize your sleep and go to bed by 10 pm.
3. Eat healthy fats and a large amount of protein for breakfast. A suggested option is to have scrambled egg cooked in olive oil.
4. Get some vitamin D and fresh air by getting outdoors for a period during the day.
5. Add Omega-3 fatty acids into your diet or take supplements. Excellent sources include chia seeds and fish.
6. Cut down on your Omega-6 fatty acid consumption. This comes from conventional meats, vegetable oils and grains. Reducing these can also help reduce inflammatory responses in your body too.
7. Eat meals more slowly. It takes the brain time to recognize and respond to the leptin signals. Gorging means you will consume a lot before feeling full, but will feel uncomfortably full after.
Jack Kruse Leptin Reset Advice
1. No snacking
2. Eat a high fat and protein breakfast within 30 minutes of waking.
3. Go to bed early in a very dark room.
4. If you want to exercise do so around 5pm.
5. Try to limit carbs to under 25g.
6. Follow an Epi-Paleo diet.
You don’t have to be a victim. Take control of your eating habits and your health by working with leptin and not against it!
If you remain ravenous throughout the day, you need to eat more protein in the morning. If you can hold off eating until dinner you probably are at homeostasis for you. If you can skip both meals you likely are overdoing it at breakfast. As for sources, I suggest pastured or organic eggs first, served with left over dinner scraps of grass fed meats, poultry, or fish. A third option, although less ideal, would be whey protein or protein shakes.
Although regulation of fat stores is deemed to be the primary function of leptin, it also plays a role in other physiological processes, as evidenced by its multiple sites of synthesis other than fat cells, and the multiple cell types beside hypothalamic cells that have leptin receptors. Many of these additional functions are yet to be defined.
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 center in the brain, regulating brain cells that tell you how much to eat. Second, it increases sympathetic nervous system activity, which stimulates fatty tissue to burn energy.