Introduction Of Do You Know Top Causes Of Leptin Resistance And Visceral Fat
Do You Know Top Causes Of Leptin Resistance And Visceral Fat. A leptin resistance issue we have too much left in that isn’t getting received there are two sides to the equation there are producing leptin and then there’s receiving the leptin to do something with it we generally have an issue with receiving the leptin let’s break it down so leptin’s a hormone.
Our Fat Secretes Leptin It Travels To The Hypothalamus
That’s secreted by our fat it’s a signaling molecule so we have to remember that our fat secretes leptin it travels to the hypothalamus and it sends a signal for the brain to regulate our metabolism in such a way the more fat that we have on hand the more leptin we produce the more signal our brain receives and it revs up the metabolism because of the brain.
We have enough fat on hand we are good to rev up the metabolism if we’re not producing leptin because like maybe we’re starving then the brain would say we’ve got to slow down the metabolism we are running into an issue that we have so much leptin being produced by way of leptin producing foods but also just a lot of fat on us the first place that our brain is bombarded with a signal to the point.
Where it loses its leptin receiving capabilities it becomes leptin resistant so no matter how much leptin we produce the brain is just like not picking up the phone therefore our metabolism stays at a halt as if we weren’t producing leptin at all even though we are producing it we’re producing more and more and more and more to try to get a signal it’s like someone calling you off the hook and the more that you don’t pick up.
What Are The Five Causes Of Leptin Resistance
The more that they call you and call you and call you and hope that you pick up but you don’t pick up the phone because now you’ve annoyed them even more at the point where they don’t pick up the phone at all that’s what’s happening so what are the five causes of leptin resistance that are very common let’s talk about them the first one is usually associated with overeating even in shorter stents.
We look at leptin we say you have to become obese to get leptin resistance well no not necessarily overeating even in relatively acute forms can trigger leptin resistance here’s how that works some studies have demonstrated that diet induced obesity meaning like if you’re just forcing a bunch of calories over a shorter period like for a couple of weeks or even a few weeks it can trigger.
A 22 reduction in leptin receptor expression in the brain means the genes in your brain are not producing enough receptors for leptin on the other side of the equation caloric restriction can trigger a 43 percent increase in the expression of leptin receptors so it can happen relatively quick the point in this isn’t to say don’t ever overeat but the point is in saying that even short-term overeating can trigger.
This Lack Of Expression Of Leptin Receptors
This lack of expression of leptin receptors so you are much better off to control your portions with that so that’s why you find that people that I don’t know maybe they eat light breakfasts say a light lunch and then they overeat with dinner well to scale that is a caloric surplus at that very point in time that is causing an issue and that can trigger more leptin resistance now.
The problem is as fat cells get bigger they don’t linearly produce more leptin they exponentially produce more leptin so for example if you had a person that had let’s just make it simple five really big fat cells they’re going to produce x amount of leptin if someone has 10 really big fat cells they’re not going to produce twice as much leptin they’re going to produce an exponential amount more leptin.
Because it’s not linear your body doesn’t linearly produce leptin so once you develop more fat cells or bigger fat cells more leptin and more leptin and more leptin and less overall just receiving of the signal what happens is overeating disrupts what is called the stat 3 signal the stat3 signal is what allows leptin to get into the cell and sends a signal inside the cell to the nucleus to allow.
Expression To Occur To Accept That Leptin
The DNA to program properly to well receive the signal bottom line is you need to have periods of caloric restriction to be able to allow the gene expression to occur to accept that leptin signaling so yes periodic fasting or periodic caloric restriction that is in some eyes relatively extreme can work very well.
This leads me to the next one which is inflammation being overweight yes having fat cells that are extremely large can trigger an inflammatory response but there are also a lot of lifestyle factors sleep deprivation exercising stress all these things are inflammatory signals and I want you to think of inflammation as like static that is occurring in your body static is going to make it so that signal.
That is being sent from the fat no matter how much you have is getting lost in the way and then it ends up just never hitting the brain because it’s not able to cross through the blood-brain barrier right if it can’t cross through the blood-brain barrier. After all, there’s a bunch of static how is it ever going to enter the brain to send the proper signal studies have found that even short-term hyper-caloric loads like.
Where The Leptin Needs To Travel
Where you add bunch of calories for a short amount of time can trigger so much in the way of hypothalamic inflammation which means inflammation is localized in the brain specifically the hypothalamus region which is exactly where the leptin needs to travel to so you can see how we run into an issue there so how do we modulate inflammation well there’s a lot of different ways that you can look at that one of the ways.
That is very good for modulating inflammation is of course intermittent fasting or doing some kind of ketogenic protocol that increases beta hydroxybutyrate which can blunt some of those ketones but maybe that’s not for you maybe you have to look at other ways well there are other things exercise getting more sleep but some of these lifestyle factors are a little bit hard to I don’t know. You Can Also Read New 2022 Beginners Keto Tips And Tricks You Need To Know.
That allows us to deal with it when we exercise we have an increase in what is called interleukin-6 which is kind of a localized inflammation but it turns out that this inflammation that occurs within the body seems to have a different effect on the brain interleukin-6 can affect our inflammatory signaling at the brain level making it so that.
A Little Bit More Receptive To Leptin Additionally
The central nervous system is a little bit more receptive to leptin additionally the interleukin-6 that gets increased as a result of regular exercise causes a subsequent increase in interleukin 10 and this interleukin-10 is a general anti-inflammatory interleukin where it affects what’s called I know all these goblet goop terms right nuclear factor kappa b long story short.
We down regulate systemic inflammation by having periodic spikes and different kinds of inflammation via exercise this has a huge huge huge role on how much of the overall leptin can get through the blood-brain barrier and into our hypothalamus and do our job right rev up the metabolism the next one is very interesting it’s temporarily increasing your protein.
The American journal of clinical nutrition published something really interesting they found that if you took people that were normally eating 15 of their diet and protein and doubled their protein intake to 30 and kept their carbohydrates the same they had a significant reduction in caloric intake that resulted in well generally some weight loss.
Better Leptin Signaling And Better Leptin Receiving
But better yet better leptin signaling and better leptin receiving at the central nervous system level in other words it increased the energy expenditure in such a way that the central nervous system responded by becoming more leptin sensitive remember what we are after is becoming sensitive to leptin we don’t need more leptin we need better leptin signaling and less leptin being able to get the job done.
It’s a lot better to do more with less than it is to try to cram more leptin to boost up the metabolism we don’t generally need more leptin the only situation in which you would need more leptin is if you’ve been dieting for a very long time and your metabolism is crushed and then you have to increase it that way you have to try to add food to get a leptin response.
So by increasing your protein intake you increase the thermic effect because protein intake, in general, is going to rev up your metabolism because 20 of the calories that are in protein are allocated just towards the metabolization and utilization of protein in the first place it takes a lot of energy to metabolize protein so sometimes that increased energy expenditure that’s associated with it is going to allow us to have that little bit of an epinephrine response.
Our Central Nervous System To Start Processing Leptin Better
That, therefore, allows our central nervous system to start processing leptin better so again when you get to a point where you’re just loading up on carbs loading up on fat, and not getting enough protein well then you run into a leptin issue, and lastly the big one although it’s not the sexiest one in the world is going to be sleep and this has to do with cortisol.
If we are consistently getting poor sleep we have an increase in glucocorticoids like cortisol this increase in what’s called the hypothalamic pituitary adrenal axis and this increase in cortisol is going to skew and kind of mess up our insulin response a little bit which has not only an effect on inflammation but also has an effect on how much we eat cortisol and insulin work together and when cortisol levels are elevated.
We have a tendency to eat we tend to overeat so when you have these periodic spikes in cortisol these periodic spikes of hypercaloric intake well then you’re going to have once again come back to square one that impaired leptin signaling that impaired leptin receptor effect so then we’re not able to receive that leptin as well so just to recap here try to keep your caloric intake at given meals in a respectful level do not have these huge huge spikes of huge surpluses.
This is why I’m not a big fan of doing like one meal a day type eating. You just have these big spikes that can trigger all these signals two are going to be modulating inflammation whichever ways you possibly can stress lifestyle whatever look into anti-inflammatory protocols anti-inflammatory foods because it’s very important number three is going to be consistent exercise even.
If it is not super difficult consistently keep it going so your body develops these anti-inflammatory pathways and gets it going in a rhythm number four increase your protein get that protein level up even if it’s temporary double your protein and reduce calories somewhere else it will make a huge difference with satiety and the thermic effect and lastly do.
What you can do to get better sleep quality is don’t worry about quantity worry more about quality take hot showers before you go to bed so your body has a chance to cool down and triggers that response try taking things like glycine to try utilizing collagen.