Hormones Part One: Ghrelin and Leptin

Hormones and You

As much as we all wish changing your body composition was simple calories in, calories out, there are many other factors at play. (Look at how normally thin people gain weight uncontrollably when put on certain medications, for example.) One of these factors is hormonal inbalance.

It's a delicate balance that can be toppled easily.

Over the next two or three blog posts, I’ll be discussing the role hormones may play in weight and fat loss/gain, and how you may be able to take some control over them.

Ghrelin

Known as the “hunger hormone,” ghrelin is produced by ghrelin cells in the digestive tract. When the stomach is empty, ghrelin is released until the stomach is stretched, indicating that food has been eaten. Ghrelin acts on the hypothalamus to increase hunger; it also helps to prepare the stomach for food intake.

In studies, ghrelin levels decreased as sleep levels increased, showing a link between not getting adequate sleep and obesity. Another reason to get that shut-eye!

Leptin

Leptin, on the other hand, decreases hunger. It is made by adipose tissue, or fat cells. Therefore, the more fat you have, the more leptin you produce. That makes sense, because your body is telling your brain, “Woah, we don’t need any more energy. We’ve already got a big supply!”

HOWEVER

Your body can become resistant to leptin. That means your body will still be making leptin, but your brain will say, “LA LA LA. Can’t heearrr you!!!” So you just keep eating and eating, unaware that your body doesn’t need any more nutrients. This leads to weight gain.

How can you become leptin resistant?

These sugar bombs are evil!

1.  Fructose consumption. Foods high in fructose include: soda, applesauce, honey, pears, agave, apple juice, grape juice, and apples. High-fructose corn syrup, obviously, is to be avoided.

2. High stress levels

3. Eating simple carbs (breads, pastas, pastries)

4. Lack of sleep

5. Ironically, exercising too much

Thankfully, there are ways you can reverse leptin resistance, like:

•          Getting adequate amounts of sleep (oh, look, there this is again!)
•          Taking fish oil/omega-3 supplements
•          Reducing intake of simple starches and fructose

Take note of when you’re hungry throughout the day. When do your ghrelin levels naturally increase? Consider keeping a food diary and seeing what foods might cause you to get hungry soon after eating them. For me, that was apples, which makes a lot of sense now!

Questions? Comments? Leave a comment below or email me.

Lift.Eat.Love.Sleep.