Leptin Resistance: Stealthy Sabotage
If you’ve missed my previous post introducing the hunger and satiety hormones, have a glance here. Leptin is the satiety hormone and it plays a crucial role in regulating appetite.
But, what happens if the body becomes desensitized to leptin’s signals, aka leptin resistance?
Understanding Leptin Resistance
Leptin, produced by fat cells, typically communicates fullness to your brain. However, in leptin resistance, your brain becomes less responsive to these signals, leading to persistent hunger and cravings, even when your body has sufficient energy stores.
“Are you feeling insatiably hungry, all of the time? Are your cravings making you feel like you’ve lost control? It could be a leptin issue.”
The Culprits Behind Leptin Resistance
Leptin is produced in the fat cells, so logic would suggest that with increased fat cells, leptin would increase. And, you’d be right if you bought into that logic. However, with the increase of this hormone leptin, the body becomes less sensitive to it (we see this with insulin and diabetes - insulin resistance) and thus, leptin resistant. When this happens, the brain isn’t responding like it would with “normal” levels of leptin. Instead, this constant stimulation means you’re not feeling full or satiated and you feel like eating more and more and more.
What contributes to leptin resistance?
Several factors contribute to leptin resistance:
Chronic Inflammation: Low-grade inflammation can impair leptin signaling, making your body less receptive to its messages.
Excess Body Fat: Higher levels of body fat can lead to increased leptin production, overwhelming the body's receptors.
Poor Sleep: Inadequate sleep can disrupt hormonal balance, including leptin production and sensitivity.
Diet: A diet high in processed foods and refined carbohydrates can contribute to leptin resistance.
In most scenarios, these factors tend to go hand-in-hand. Overcoming leptin resistance means looking after yourself in many ways, aside from just weight management.
The Impact of Leptin Resistance
Left on its own, leptin resistance can significantly impact your health and well-being:
Weight Gain: As your body craves more food, it becomes increasingly difficult to maintain a healthy weight.
Increased Appetite: Persistent hunger can lead to overeating and unhealthy food choices.
Metabolic Dysfunction: Leptin resistance is linked to conditions like insulin resistance and type 2 diabetes.
Overcoming Leptin Resistance
While reversing leptin resistance completely might be challenging, you can improve your body's sensitivity through lifestyle changes.
Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.
Manage Stress: Incorporate relaxation techniques like meditation or yoga.
Adopt a Balanced Diet: Focus on whole foods, lean proteins, and healthy fats.
Regular Exercise: Engage in physical activity to support overall health.
Consider Intermittent Fasting: Some studies suggest intermittent fasting can improve leptin sensitivity.
Sleep-deprivation is correlated with higher levels of ghrelin and lower levels of leptin. Getting adequate sleep can improve your health for a number of reasons.
Leptin resistance can be frustrating, but understanding its causes and implementing targeted strategies can make a significant difference. By prioritizing lifestyle factors that support leptin sensitivity, you can regain control of your appetite and improve your overall health.
Have you noticed any signs of leptin resistance? Let's discuss. And to continue to learn more, return back to the Insights page and be sure to sign up for my newsletter.
