By Gabe Sanders PhD, NSCA-CSCS
Have you ever wondered why some people seem to never feel full, no matter how much they eat? The answer might lie in a powerful hormone called leptin. Often referred to as the “satiety hormone,” leptin is produced by fat cells and plays a crucial role in regulating hunger and energy balance in the body. Leptin’s job is to curb appetite and boost energy expenditure when fat stores are sufficient.
A Paradoxical Situation-Leptin Resistance
In obese individuals, a paradoxical situation known as “leptin resistance” can occur. Despite high levels of leptin in the bloodstream due to increased fat stores, the brain fails to recognize the satiety signal. This leads to continued eating and decreased energy expenditure, further exacerbating weight gain. Leptin resistance is a significant factor in the development and persistence of obesity.
Five primary methods to manage leptin levels
The good news is recent research has shown that both resistance and endurance training can significantly impact leptin levels, especially in overweight and obese individuals. Regular exercise, including both aerobic and strength training exercises, helps reduce leptin levels and improve leptin sensitivity. This means the body can better recognize satiety signals, aiding in weight management.
Reducing leptin levels and improving leptin sensitivity can be pivotal in managing obesity. Here are five primary methods you can implement to better manage leptin.
- Healthy diet: Consuming a balanced diet rich in whole foods and reducing intake of processed foods, sugar, and refined carbohydrates.
- Regular exercise: Engaging in regular physical activity in addition to a regular 3-5 days per week exercise regimen.
- Adequate sleep: Ensuring 7-9 hours of quality sleep each night can help regulate leptin.
- Stress management: Chronic stress can lead to hormonal imbalances, including elevated leptin levels. Practices such as mindfulness and deep-breathing exercises can help manage stress.
- Avoiding overeating: Practicing mindful eating and avoiding overeating can help maintain leptin levels and improve sensitivity.
Article’s Source
Mitoiu, B. I., Nartea, R., & Miclaus, R. S. (2024). Impact of Resistance and Endurance Training on Ghrelin and Plasma Leptin Levels in Overweight and Obese Subjects. International Journal of Molecular Sciences, 25(15), 8067.
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