Leptin is a hormone that is produced by the body’s fat cells, as stated by the US National Library of Medicine. It is often referred to as the “satiety hormone” or the “starvation hormone.” Leptin’s primary mark is the hypothalamus. Leptin tells your brain when you have enough fat stored, so you don’t need to eat, and can begin burning calories at a normal rate, according to the Journal of Endocrinology.
The leptin system keeps us from starving or over-eating. However, when it comes to obesity, people actually have a much higher level of this hormone than individuals of average weight, according to the US National Library of Medicine. It would seem that higher levels would be favorable, as there would be plenty available to communicate to your brain, that your body is full and cease eating. Leptin resistance occurs when your brain stops acknowledging the hormone’s signal. This means that even though you have more than enough of the hormone available, your brain does not recognize it and thinks you’re still hungry. As a result, you continue to eat, states the US National Library of Medicine.
Leptin resistance not only contributes to eating more, but also signals to your brain that you need to save energy, which leads to burning calories at a slower rate. In terms of weight loss, more leptin is not necessarily what matters. How well your brain interprets its signal is much more significant. How can we outsmart Leptin?
Have a balanced diet
A well-balanced diet that limits consumption of processed foods, sugars, grains, and other inflammatory substances, can be a way to outsmart Leptin, states medical website Holtorf Medical Group. Alternatively, try to replace sugars and simple carbs with healthy veggies. Also, be sure to incorporate proteins and healthy fats, which promote satiation. These substances are also essential for hormone building, which is an important part of restoring thyroid, hypothalamic, and metabolic balance. Improving these areas can help balance leptin levels and alleviate leptin resistance.
Eat foods high in antioxidants
Foods high in antioxidants, like fresh vegetables and fruits, alleviate leptin resistance because they calm inflammation, states the medical blog Outsmart Hormones.
Drink enough water
If you are dehydrated, you will be leptin resistant, and you will have difficulty losing weight despite valiant efforts, states Outsmart Hormones. You should drink two quarts of filtered water every day. Drinking cold water helps boost your metabolism in addition to helping leptin.
Destress and sleep more
Stress is a major contributor to hormonal imbalances, including leptin. According to Holtorf Medical Group, elevated stress levels also contribute to hunger, poor energy regulation, and often greater storage of fat. Similarly, lack of sleep can also disrupt hormone levels and activity. Make sleep a priority, by scheduling at minimum eight hours of sleep per night. This helps reduce both physical and mental stress while supporting hormonal balance.
Sources
https://www.ncbi.nlm.nih.gov/pubmed/12439643
https://joe.bioscientifica.com/view/journals/joe/223/1/T25.xml
https://www.ncbi.nlm.nih.gov/pubmed/8532024/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/
https://www.ncbi.nlm.nih.gov/pubmed/17937601
https://www.healthline.com/nutrition/leptin-supplements#supplements
http://outsmarthormones.com/2012/07/05/top-ten-ways-to-alleviate-leptin-resistance
https://www.holtorfmed.com/how-leptin-resistance-contributes-to-weight-retention/
