brutalmog
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First lets understand what leptin is :
a protein produced by fat cells that is a hormone acting mainly in the regulation of appetite and fat storage. ( Basically the hormone that signals to your brain when your full )
Leptin has a more profound effect when you lose weight. As your body fat (adipose tissue) decreases, your leptin levels decrease, which signals your body to think that it's starving. This stimulates intense hunger and appetite and can lead to increased food consumption.
In order to combat leptin resistance:
Increase your daily consumption of complex carbohydrates from fruits and vegetables. They are great sources of fibre and water, and eating more will tell your brain that you are full – without a high calorie intake. You can also include whole oats and pastas, quinoa, and brown rice in moderation.
SHOP OMEGAS AND FATTY ACIDS
A recent study showed those who didn’t get a good night’s rest had a 15% lower leptin level than those who got enough sleep, since leptin levels typically rise during the sleep cycle. If you’ve ever felt hungrier the day after a poor night’s sleep, this is because your leptin levels have dropped and are telling your brain that you need to eat.
Although we don’t hear much about leptin, it is a very important hormone that plays a vital role in your overall well-being, primarily with your metabolism, energy expenditure and hunger cues. Keeping your leptin levels in the healthy range will help to keep your body in tip-top shape over the long term by helping to manage appetite.
Or just have good genes like me
a protein produced by fat cells that is a hormone acting mainly in the regulation of appetite and fat storage. ( Basically the hormone that signals to your brain when your full )
Leptin has a more profound effect when you lose weight. As your body fat (adipose tissue) decreases, your leptin levels decrease, which signals your body to think that it's starving. This stimulates intense hunger and appetite and can lead to increased food consumption.
In order to combat leptin resistance:
1. Get enough fibre
Increase your daily dietary fibreconsumption by eating fibrous foods such as whole grains, legumes, and oatmeal. Fibre gives you a feeling of fullness, causing your intestinal tract to send a signal to your brain to release more leptin.2. Limit fructose consumption
Fructose inhibits your leptin receptors, especially high-fructose corn syrup. The main culprits are processed goods because fructose is inexpensive and often used in sodas, cookies, and other sweet snacks. The easiest way to cut fructose from your diet is to eat whole foods – foods that most closely resemble their natural state.3. Consume complex carbohydrates
Say no to simple carbs (refined, sugary, processed, and generally white) because they spike your insulin levels, which leads to insulin resistance and disrupts your leptin production.Increase your daily consumption of complex carbohydrates from fruits and vegetables. They are great sources of fibre and water, and eating more will tell your brain that you are full – without a high calorie intake. You can also include whole oats and pastas, quinoa, and brown rice in moderation.
4. Eat protein for breakfast
Protein will not only fuel your body for the day by making you feel fuller, it will also kick-start your leptin levels. Try not to rely too heavily on cereals because they contain lectin and bind to your leptin receptors, thereby hampering leptin’s ability to do its job.5. Take omega-3
Increase your omega-3 essential fatty acid consumption either through supplements or by eating more foods with omega-3 fatty acids, such as salmon and sardines. Omega-3 can help increase leptin levels by supporting a healthy inflammatory response. It also increases your body’s sensitivity to leptin, making it more receptive.SHOP OMEGAS AND FATTY ACIDS
6. Avoid severe calorie restriction
If you’re not getting enough nutrients, your body will start shutting down and disrupt your hormone production. Your metabolism will slow, as will your production of leptin. For most people, losing weight is good for leptin production because being at a healthy weight regulates your hormones.7. Perform H.I.I.T (high intensity interval training)
Perform high-intensity exercise for short stints. This will stimulate large secretions of human growth hormone, which boosts fat-burning mechanisms and helps regulate leptin levels.8. Get more sleep
Sleep the recommended 8 hours a day. If you do not get enough rest, your body will make less leptin and more ghrelin (the hormone that tells your body you’re hungry). Without enough rest your body starts producing ghrelin and not producing leptin.A recent study showed those who didn’t get a good night’s rest had a 15% lower leptin level than those who got enough sleep, since leptin levels typically rise during the sleep cycle. If you’ve ever felt hungrier the day after a poor night’s sleep, this is because your leptin levels have dropped and are telling your brain that you need to eat.
Although we don’t hear much about leptin, it is a very important hormone that plays a vital role in your overall well-being, primarily with your metabolism, energy expenditure and hunger cues. Keeping your leptin levels in the healthy range will help to keep your body in tip-top shape over the long term by helping to manage appetite.
Or just have good genes like me
