Leptin and Weight Loss
Leptin and Weight Loss
Leptin is a hormone which plays an important role in the management of weight. Fat cells produce the most of the Leptin. Various tissues and organs such as kidney, salivary glands and stomach also produce rest amounts of Leptin. Leptin directly manages the weight and also controls the appetite. Leptin plays a crucial role in weight loss and can be one of the unknown reason for weight gain.
Higher the fat percentage, higher will be leptin levels. Leptin is a satiety hormone which sends the signal to the brain to stop eating when the body has enough of calories or fat stored. Healthy levels of leptin levels are necessary for optimal health.
Functions of Leptin
- protection against anxiety and depression
- improves brain function
- maintains optimal body fat stores by proper signalling to the brain
- improves or maintain optimal insulin sensitivity
- promote fertility and bone health
- controls appetite & hunger
Why high Leptin levels are bad?
- Increases inflammation and CRP (an important inflammatory marker)
- Increases Anxiety through the sympathetic nervous system stimulation
- Chronic fatigue syndrome
- High risk of food sensitivities, allergies and lower immune response
- Increased risk of cardiovascular disease by stimulating fibrinogen production, an important blood-clotting factor
Leptin Resistance
Improper leptin signalling or insensitivity leads to Leptin Resistance. Leptin receptors are located throughout the body especially in the brain (hypothalamus). The body produces leptin according to the number of fat cells it has.
In normal circumstance higher leptin levels are suppose to shut down the brain from eating and enhance energy expenditure. But due to failure of proper signalling brain receptors are not sensitive neough to stop the person from eating. The person with leptin resistance end of eating more and body also starts preserving the fat.
How to fix Leptin?
- The circadian rhythm controls Leptin signalling. Waking up early in the morning and exposing yourself to sunlight helps optimise the leptin levels.
- Eating 3 meals in a day, having last meal before 8 pm and last meal a minimum 2 hours prior to sleep normalise leptin levels and signal.
- Low carb meals & high protein breakfast also helps optimise leptin signalling.
- Sleep is one the important factor which affects leptin signalling. Modifying sleep patterns help optimising leptin levels.
- Optimise the gut by removing any infections and balancing the intestinal flora helps optimal leptin levels and signalling.
- Exercise, any aerobic and resistance training has an influence on leptin
- Stress increases inflammation and hence affect leptin sensitivity. Hence lower the stress level with the incorporation of yoga, meditation or self-awareness techniques
- Sugar and excess saturated fat intake disrupt signals and leptin sensitivity. Eliminate sugar
- Trans fatty acids and saturated fats block the leptin signalling and levels. Include more healthy sources of fats such as nuts, seeds, avocados and olive oil
- Cold showers, saunas, and cold temperature modulate leptin signalling in positive manner
