Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer

Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer

Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer

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finally a breakdown for you on how cheat meals truly work and how leptin is really responsible for what’s going on with our body’s metabolism I’m going to break down the science of left and I’m going to break down the formula that you can use to get the most out of your cheat meals to break through the plateaus that are absolutely driving you crazy right now but first let me describe what leptin is if it lept into something that’s secreted by your fat cells okay so it’s secreted by your fat cells and that essentially sends a message to the brain telling the brain that you’re either hungry or you’re not hungry now how exactly does it work in the body well you see it comes down to being like a gas gauge you see leptin operates as a gas gauge for the brain to see how much fat is on hand here’s how it really works step by step the fat cell releases leptin the leptin goes into the blood and travels to the brain then it tells the brain hey brain this guy has enough fat on hand don’t worry about it you can go ahead and turn up the metabolism and burn some fat no need to eat more food okay but then if you have low levels of leptin those low levels signal the brain and say brain this guy is low on fat he’s low on leptin you need the signal to eat more food and you need to hold all of the fat burning process and halt the metabolism so that this guy doesn’t die of famine that’s the overall simple breakdown of how it works you see what it comes down to when you go into more detail is that there’s different things that signal leptin for example obviously having more fat on the body is going to signal more leptin it’s going to mean that the body can eat more food and the body can burn more fat and have more metabolism but the same thing also happens when you eat a lot of food so if you eat a lot of food in one sitting it’s going to signal that left in response the brain is going to go ahead and say okay we’ve got enough food we can rev up we can burn some fat and crank the metabolism all having to do with how much food you consume at one particular point in time but there are some caveats that you need to understand you see if we have a lot of body fat we’re secreting a lot of left and in theory that would make sense that okay then our metabolisms are going to be really really fast and we’re never going to be hungry but it ends up becoming quite the opposite you see when you have so much left in being released by so much fat the brain starts to kind of tune it out I want you to think of it like this if the leptin is the phone call to the brain then you have to think of it like a hardwired now what can happen is if you have so much leptin it’s almost hard to understand the conversation so the brain just Tunes it out think of it like a nagging spouse it’s just constantly nagging at you you know you’re always joke that eventually he’s kind of tuning out it just becomes white noise left and sort of becomes white noise to the brain so even when you have a lot of leptin floating around because there’s a lot of fat the brain doesn’t register it so it sees you as starving and it tells your body to slow down metabolism and tells you to eat more that’s what triggers that death spiral where people gain weight and then they get so overweight and they just continually get hungry and they continually put on weight because their whole signalling system is messed up but what can we do to fix that now that we have an understanding of how leptin really works in the body well it comes down to understanding what the biggest factors to left in resistance are and the first one of course is the obvious one it’s being overweight but how do we lose weight if we can’t control the leptin first well the next one is actually surrounding inflammation okay you need to eat an anti-inflammatory diet and I have a lot of videos on that and you can look up online what anti-inflammatory foods are but inflammation clouds the brain’s ability to see leptin so think of it like a staticky phone line it’s like the brain picks it up and it just can’t understand what’s going on because it’s so clouded with inflammation around the hypothalamus this is very very critical if we can start taking action to reduce inflammation then we can receive left and better and have a clearer response from the fat to the brain the other one that’s really really important of course is exercise now can be very very tough but getting up and getting going first thing in the morning fasted cardio that kind of thing can help inflammation a lot and help this whole process but the other one is sleep studies are now starting to show that sleep plays a huge huge huge role in our levels of leptin less sleep equals low leptin more sleep equals more leptin and the actual sensitivity and the brain’s ability to receive it but now let’s get to the nitty-gritty what can you do what about cheat meals what about having the right kind of foods at the right time to help your body see left in the right way first things first we need to reduce our intake overall of carbohydrates and we need to reduce our triglycerides now triglycerides are stored fat essentially being converted from carbohydrates it goes through a process called de novo lipid Genesis which I can talk about in another video excess carbs turn into fat fat that has turned into fat from carbs is really a triglyceride triglycerides disrupt the communication of leptin to the brain as well meaning it’s slowing down the signaling so if we can start lowering triglycerides yes we can burn more fat it’s not just about what’s on the blood work if your triglycerides are high you are potentially going to gain more fat but the other thing is the strategic implementation of cheat meals because so many of us are eating way less food and consuming way less calories than we should be it’s not just a myth there’s legitimate science behind leptin levels and eating too little calories so how many times has this been you you’re eating food you’re eating healthy food you’re not eating much of it is you’re trying to restrict calories and you feel like you’re just stagnant and sometimes even gaining weight well it’s because your body is seeing you as being at a time of famine so it’s holding on to and storing on to whatever it possibly can so the implementation of a cheat meal once every week or two weeks structured properly signals leptin and tells your brain hey guys this guy’s cool he’s totally fine he’s got enough food you can turn up the metabolism you have the green light to go ahead and rev it on up and burn some fat that way the brain isn’t constantly on standby saying okay all systems are on stop right now we’re not burning fat so it’s very very critical now what should your cheat meal look like well generally speaking looking at the science your cheat meal should be very low fat high carbohydrate but not high sugar why because starches and glucose signal leptin extremely extremely well even more so than fats and you guys know I’m a big proponent of a low carb high fat diet generally speaking but when it comes to your cheat meals and it comes to your refeed day is you want to get your calories up to at least maintenance and higher and you want to be predominantly from healthy carbohydrates so sweet potatoes of starches parsnips things like that just a high amount of them it’s going to signal leptin more than fat would in fact if you have a lot of fat with your cheat meal it will slow down the leptin signaling right then and there we want to get the most that we can out of one cheat meal so if you want to burn fat you need to spike leptin you need to know your body and now that you have an understanding of that communication system it will make a lot more sense so I want to do a lot more videos on this and I need some feedback from you guys I really want you to comment I really want you to let me know what kind of videos of mine you’re liking the most I enjoy talking about fat burning I enjoy talking about hormones because I think it’s a big big component everyday life but I’m turning to you because I really want to know what you want to hear and I will take them into consideration and I also ask if you haven’t already please turn on the notifications for my posts here on YouTube and also on Facebook that way when you get these notifications you know I’ve got a new video and you can either first ones to see it and that way you’re never missing a beat with my coaching videos and any information I’m trying to parlay to you so as always please keep it locked in here on my channels let’s get our left and spice no better time for a nice little cheat meal out of the blue despite the leptin to stop burns and fat so you guys

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Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer

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How Does it Work?

Fat Burning Hormone: Leptin & Cheat Meal Science: Thomas DeLauer

Leptin is actually a hormone – meaning that once it is released it will travel to another area of your body to make things happen

Once leptin is released from your fat it enters your blood and travels up to your brain, delivering a message as to how much fat (fuel) you have on hand

*The hypothalamus in the brain is what controls leptin. The hypothalamus is comprised of an elaborate system of leptin receptors*

When your brain answers the leptin, it tells you how fast you can run your metabolism based on how much gas is in your gas tank

Your brain has no way to see how much stored fat you have on hand, it relies on the leptin to determine your state of overall nutrition and fuel reserves

If the leptin signals that it’s low, it means eat more. When you’ve eaten enough, leptin levels rise, and the leptin in your brain now says you’re full – resulting in a full signal

Simply put, it lets your brain know how much fat is in your body. As leptin levels rise, your appetite diminishes. As leptin levels fall, your appetite increases (1)

Leptin and Metabolism

Once you do get a leptin-related full signal then permission is given for your body’s metabolism to get in gear and go

When leptin levels are adequate your metabolism begins to run faster

When leptin levels are too low your brain thinks there is a famine and your metabolic rate is set to hibernation mode – metabolism slows down

Simply put, it regulates the rate of fat breakdown. As leptin levels rise, your metabolic rate increases. As leptin levels fall, your metabolism slows (1,2)

Leptin Resistance

The body doesn’t always listen to the leptin message and leptin resistance occurs

The leptin signal isn’t being heard, so it cannot stimulate your metabolism or suppress your appetite

Because fat cells produce leptin in proportion to their size, obese people have very high levels of leptin

Given the way leptin is supposed to work, these people’s brains should realize they have a sufficient amount of fat

The problem is that the leptin signal isn’t working. There’s excess leptin floating around that the brain doesn’t see

When the brain doesn’t receive the leptin signal, it thinks that the body is starving, even though it has more than enough energy stored

Causes the brain to think that we need to eat more and conserve energy – makes us
overeat and feel lazy (2,3)

Physical activity and enough sleep may help to reverse leptin resistance

Having high blood triglycerides can prevent the transport of leptin from blood and into the brain – the best way to lower triglycerides is to reduce carbohydrate intake

Bottom line: what we consider necessary for good health and weight loss is what’s necessary to keep leptin levels in check

A re-feed day is a day where you increase your calories up to maintenance calories or slightly above by increasing your carbohydrate intake

The purpose of a re-feed day is to help boost your metabolism and help restore your Leptin levels – way of telling your body that you aren’t starving, and that there’s food available

Leptin is highly responsive to glucose metabolism

So when doing a re-feed, you will benefit much more if the majority of your additional calories are coming from good sources of carbohydrates that will turn into glucose (potatoes, pasta, rice, bread, oats and grains)

When done this way, leptin levels will show a significant rise over if you had eaten a surplus of calories coming from more protein, fat, or fructose

More simply, by having a re-feed day you will spike your leptin levels back up and kick start your metabolism to burn more fat – 1 step back, 2 steps forward (4)

References

1) What is Leptin? | Health & Wellness News. (n.d.). Retrieved from

2)Leptin: How to Make This Fat-Burning Hormone Work for You | HuffPost. (n.d.). Retrieved from

3) Leptin and Leptin Resistance: Everything You Need to Know. (n.d.). Retrieved from

4) Science of Leptin and Re-feed Days | George Heatlh. (n.d.). Retrieved from

5) Clinical Review: Regulation of Food Intake, Energy Balance, and Body Fat Mass: Implications for the Pathogenesis and Treatment of Obesity. (n.d.). Retrieved from

6) Obesity is associated with hypothalamic injury in rodents and humans. (n.d.). Retrieved from /

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