Leptin resistance is the first step in a ruined metabolism. But what is leptin? How do you become resistant to it? and more importantly, how do you fix leptin resistance?
What is leptin?
Leptin is a hormone that is produced by fat cells known as an adipokine. It signals to the brain that the body has enough energy stored and works in conjunction with other cell signalling molecules (such as mTOR) to do this. Leptin was first discoverd in mice in the early 1990s and was proclaimed to be an ‘end’ to the obesity crisis.
Sadly it was not but leptin is very important when it comes to reducing body fat and keeping it off permanently.
When all is working properly in the body, as leptin levels rise, the brain is signalled to inform the body to stop eating and start burning fat for fuel. Thus, keeping energy levels (stored body fat) under control.
How leptin resistance develops
However, some people can become resistant to leptin, either by consciously overeating (often on hyperpalatable foods and other processed foods) and this means that their brains no longer respond to the hormone, this is known as leptin resistance and leads to a downward spiral of weight gain, obesity, insulin resistance and eventually diabetes.
So if your doctor says you are insulin resistant, you are already leptin resistant. Leptin is any steps ahead of other hormones, it’s that important.
There are a number of factors that can contribute to leptin resistance, including:
Being overweight or obese: The more body fat you have, the more leptin your body produces to try and rectify the problem. However, the brain becomes resistant to leptin and the fat cells do too eventually.
Eating a high-sugar diet: A high-sugar diet and particularly at the wrong times independently raises leptin which can lead to leptin resistance.
Not getting enough sleep: Leptin is tightly regulated by sunlight and the effect that this has on melatonin levels (a hormone of light and dark secreted by the brain). When we don’t get enough sleep and/or have a disrupted light environment, such as watching TV at night, or being on our phones when the sun goes down our body produces more of the stress hormone cortisol, which can make leptin resistance worse.
Extrinsic stressors: Some ‘healthy’ behaviours, such as exercise, intermittent fasting and or using caffeine to enhance sports performance when taken in excess in a disregulated body environment can help cause leptin resistance.
How do you fix leptin resistance?
If you are leptin resistant, there are a number of things you can do to fix it. Here are a few tips:
Fix your light environment: We’ve made this easy with our Superman Protocol but simple things such as putting on blue blocking glasses at night when the sun goes down, taking light breaks during the day, watching the sunrise and reducing your time on screens at night will start to reverse leptin resistance.
Get enough sleep: By fixing your light environment you will help this but sleep is behavioural and essential for improving leptin sensitivity. You must protect your sleep and aim for 7-8 hours of sleep per night. Some people need more, others a little less. You need to be vigilant and dictated by the light levels in your environment, try to go to bed a little earlier in winter and perhaps a little later in summer.
Manage stress: Stress can make leptin resistance worse. Find healthy ways to manage stress, such as more gentle exercise, maybe not fasting everyday, prayer or meditation, quitting caffeine can all help to reduce stress.
Eat a seasonal, ancestral diet: A healthy diet is essential for losing belly fat and gaining muscle and at Miller and Everton we promote a seasonal, ancestral diet which is the diet that humans have eaten for millennia. This includes plentiful animal products such as meat, fish, shellfish, eggs, dairy and poultry, seasonal fruits, vegetables and limiting or avoiding dietary grains, processed foods, sugary drinks and unhealthy refined seed oils (eg. rapeseed, sunflower, soybean and corn oil) and using natural fats (such as butter, tallow, ghee) in cooking.
If you must, some supplements can help: There are a number of supplements that may help to improve leptin sensitivity, such as chromium, magnesium, and omega-3 fatty acids but we always recommend getting expert advice before taking supplements. Talk to your doctor or reach out to an expert such as Rick Miller before taking any supplements.
Lose body fat weight: Often people who are leptin resistant really struggle to lose weight and hence, this last on the list. If you stick to the items above, weight loss will come and be much easier than if you force it. Aiming to lose 1-2 pounds (0.5-1.0kg) per week is sensible.
If you follow these tips, you may be able to improve your leptin sensitivity and potentially lose weight. It is important to be patient and consistent with your efforts. It may take some time to see results, but it is worth it for your health and well-being.
Bonus tips to fix leptin resistance
Here are some additional tips that may help you to fix leptin resistance:
Exercise regularly: Exercise helps to increase muscle mass, which can help to improve leptin sensitivity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Avoid all processed foods: Processed foods are often high in sugar and unhealthy fats, which can make leptin resistance worse. Instead, focus on eating whole, unprocessed foods.
Drink plenty of water: Staying hydrated is important for overall health, and it may also help to improve leptin sensitivity. Aim to drink 8 glasses of water per day. We recommend using a filter to remove toxins such as fluoride, lead and microplastics which can easily accumulate in household water.
Get regular massages: Massage therapy can help to improve circulation and reduce stress, both of which can help to improve leptin sensitivity.
If you are concerned about leptin resistance, talk to Rick and Jack at Miller and Everton. They can help you to develop a treatment plan that is right for you.
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