Does your appetite seem greater than others around you?
Are you struggling with extra body fat in spite of your best efforts to take it off?
If you answered YES to any of these questions, you could be fighting against leptin resistance.
So, what is leptin resistance and what can you do about it?
Leptin is a hormone made by fat cells that acts as a brake on eating and cravings. When it’s working normally, it tells your brain you’ve had enough to eat and you feel satisfied with your meals.
When the message from leptin doesn’t reach your brain the way that it should, fat cells start making more and more leptin. Over time, this leads to a situation called leptin resistance where your brain just doesn’t respond to the message anymore.
Leptin resistance leads to a decreased ability to burn fat and increased hunger/cravings.
Here are the top 5 signs you are leptin resistant:
You don’t feel satisfied after a meal – you find yourself needing “just a little something sweet” after eating.
You feel hungry a lot of the time.
You struggle with cravings for carbs or sweets – especially at night.
You can’t seem to burn body fat no matter what you do.
You have chronic inflammation in your body (for any reason).
If you are experiencing any of these signs, I recommend that you have your fasting leptin levels tested. Optimally, they should be 4-6 ng/mL. If they are above 10, you are leptin resistant and will need to address it in order to be free of cravings, relentless hunger, and stubborn fat.
Here are my first-line solutions for leptin resistance:
Dial In Your Diet
Reduce carbohydrate intake.
Limit alcohol and fructose…watch out for agave syrup/nectar – it’s worse than high fructose corn syrup!!
Take fish oil (be sure that it’s tested and free of heavy metals, dioxins, PCBs, and oxidation).
Complete a 12-hour overnight fast…close the kitchen after dinner!
Minimize omega-6 fats (corn, soy, safflower, vegetable, and sunflower oils) – they promote inflammation in the body.
Engage In Exercise
High intensity interval training (HIIT): there are many versions of this, but research shows the sweet spot for maximum results with minimum effort is a 20 minute session. Each interval lasts for 1 minute, and alternates between high intensity and low intensity intervals. You’ll do HIIT no more than 2-3 times a week, and after 20 minutes, you’re done!
Resistance training: anything that increases your lean muscle works – weight machines, free weights, resistance bands, kettle bells, medicine balls, etc.
Sleep hygiene: total darkness, quiet and cool room.
Get to bed by 10:00 pm!
Turn off electronic devices at least 2 hours before bed – computers, tablets, TV, and yes, even phones! All of these emit a certain type of light that stops your body from making melatonin, which you need for good quality sleep.
There are many sources of chronic inflammation, but some common ones are:
Imbalanced gut bacteria/dysbiosis
Overtraining and chronic cardio exercise
You don’t have to be burdened by leptin resistance!
If you would like support in restoring your body’s ability to burn fat and end your struggle with cravings or hunger, I invite you to connect with me in person for a complimentary 15-minute Reclaim Your Life Strategy Session.
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http://www.inavantihealth.com/wp-content/uploads/Leptin-Resistant.jpg300600Dr. Karenhttp://www.inavantihealth.com/wp-content/uploads/inavantihealth-logo.pngDr. Karen2016-02-20 14:17:252016-10-10 15:19:20The Top 5 Signs You Are Leptin Resistant