THE LEPTIN FACTOR

Leptin – you've probably heard someone mention it at one time, but aren't really sure what it is. Managing leptin is crucial to keeping the metabolism humming

Leptin wasn't even discovered until 1994, but research into the mysterious hormone has been increasing. Scientists certainly don't know everything about leptin yet, but let's discuss what we do know.

What is Leptin?

Leptin is a Satiety Hormone that is produced by the adipocytes (fat cells) in the body. Its main role is regulating how many calories we eat and burn, as well as how much fat we carry on our bodies. The more fat the adipocytes contain, the more leptin is released. Think of leptin as a metabolism controller and a hunger regulator. It links changes in body fat stores to CNS control of energy homeostasis

Leptin’s primary target is in the brain, particularly an area called the hypothalamus. Leptin is supposed to tell the brain that we have enough fat stored, that we don’t need to eat, and that we can burn calories at a normal rate.

Here's a simple example:

You eat above maintenance calories over a period of days or weeks.

As you eat more, fat cells fill with triglyceride, which increases the release of the hormone leptin into the bloodstream.
The hypothalamus in your brain has an intricate system of communication with fat cells which include leptin receptors. When leptin levels increase, leptin binds to leptin receptors in the hypothalamus, sending the message that you're "fuelled up."
The hypothalamus then sends signals to the brain and the rest of the body, decreasing appetite and turning up your metabolic rate.

You eat below maintenance calories over a period of days or weeks.

Your fat cells shrink as you diet, not eat, etc., and fat cells release less leptin.
Your brain senses that leptin levels are low, and that you are no longer "fuelled up."
The hypothalamus senses the decrease in leptin levels, lowering metabolic rate and decreasing energy expenditure. It also sends a "hungry" signal, increasing appetite and encouraging you to eat.

Leptin action isn't confined to just the hypothalamus. There are leptin receptors all over the body. This allows leptin to precisely coordinate appetite, metabolism, and energy expenditure.

People who are obese have a lot of body fat in their fat cells. Because fat cells produce leptin in proportion to their size, obese people also have very high levels of leptin. But even having high levels of leptin the fuelled up signal is not given to the brain that’s because the brain I not receiving the signal, this condition is known as leptin resistance.The brain doesn’t receive the leptin signal, it thinks that the body is starving, even though it has more than enough energy stored.

IN a leptin resistance state high Levels of leptin in blood stream cause :

Craving for more food: The brain thinks that we MUST eat so that we don’t starve to death. Thus sticking to diet plan becomes difficult.
Reduced BMR: The brain thinks we need to conserve energy, so it reduces BMR
Decrease in fertility
Ages you more quickly
Contributes to obesity

What does all this mean?

It means that in order to stay lean you must make sure that your body remains sensitive to Leptin

When you reduce your caloric intake to cut down on fat your leptin level decrease which in turn reduces your fat burning capacity

Also people who constantly eat above maintenance calories level (to gain muscles or weight or just stress eating) tend to develop leptin resistance

What can we do to keep leptin working for us?

Avoid high stress levels
Avoid overeating- Don’t try to over speed the process of gaining weight by consuming too much amount of carbs.
Include cheat meals in a calorie restricting diet plan
Avoid fast food, sweet aerated drinks & simple carbs
Include muscle training in your workout, as more muscle will increase your fat burning capacity
Have an adequate sleep- for optimal performance & to maintain the right balance of hormones in the body, you need to sleep for 8 hrs
Add at least 40 gms of complete protein in your diet, no matter what weight ,gender or work you have
Supplement your diet with Taurine, L-Carnitine & Glutamine.