Leptin & Leptin Resistance

[Nina]

I have been doing some reading on Leptin and so called Leptin Resistance. I came across this study: high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations 1 – 3 | The American Journal of Clinical Nutrition | Oxford Academic

Conclusions: An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss. This anorexic effect of protein may contribute to the weight loss produced by low-carbohydrate diets

Then, i read this: How to Fix Your Leptin Issues | Wellness Mama

This leptin resistance is sensed as starvation, so multiple mechanisms are activated to increase fat stores, rather than burn excess fat stores. Leptin resistance also stimulates the formation of reverse T3, which blocks the effects of thyroid hormone on metabolism.

Then there is this guy: Leptin Reset Easy Start Guide
Who recommends this:

STEP ONE: ARE YOU LEPTIN RESISTANT?

The Leptin Rx…FAQs
Overweight, large appetite and craving carbs are signs you’re Leptin Resistant.
If you are fit and in decent shape, then your reverse T3 will be elevated, also indicating you’re Leptin Resistant

STEP TWO: FOLLOW A STRICT EPI-PALEO DIET

For best results follow the Epi-Paleo diet, as outlined in Epi-Paleo Rx
You can learn about the Epi-Paleo Rx on the blog

STEP THREE: EAT WITHIN 30 MINUTES OF RISING

Make sure breakfast is little to no carbs (less that 50 grams)
LOTS of protein (50-75 grams)
Overweight: limit carbs to 25 grams
Fit: less than 100 grams of carbs
DO NOT count calories

STEP FOUR: HOW TO EAT/USE YOUR FUEL (MOST IMPORTANT)

NO SNACKING! Snacking destroys timing and circadian clocks that work in unison with Leptin
Most will notice a change in cravings within 4-6 weeks
Eat 3 meals a day initially (as your hunger and cravings fade you can adapt to 2 a day)

OTHER DOS AND DON’TS

Do not work out before or after breakfast (if you must work out, do it after 5pm)
Do allow 4-5 hours between dinner and bedtime
Trouble sleeping? Do 3-5 minutes of body weight exercises (i.e. pushups or squats)

SIGNS IT’S WORKING:

Change in your sweating pattern
Energy levels will rise
Hunger and cravings will become less and eventually disappear
When you awaken you will feel refreshed and well rested
Men: quicker weight loss
Women: Mood changes (calmer/sleepy), then sleep will improve. Clothes will fit differently and weight loss will occur if you continue the program
*Note: When all signs are present, I recommend HIIT exercise with heavy weights


Any truth to this? Opinions? Seems like regular advice (more protein less carbs lower calories increase exercise - increase sympathetic nervous system?) covered up with a fancy name ‘Leptin Resistance’.

 

[joekool]

Hey @Nina very nice post , some cool info...

I did some research previously thanks to these videos from youtube:

Yea, it's definitely an interesting topic and a 'new' found hormone... there's more and more studies on it. Funny enough, Vitamin D3 is a hormone... yet sold as a vitamin...

Reverse T3 is also present during times of stress and inflammation... it's 'anti-T3' so to speak... and keeps energy levels down. I'm surprised it's listed here as being elevated for someone in decent shape...

 

[MNK99]

I used to keep carbs very low like less than 50g a day some days, and definitely less than 100g almost every day. Working out... but then after adding in extra carbs pre and especially post workout. Or even on a rest day (refeed), it would make me lose extra fat. I do better with low carbs (probably too low at times but I ate Protein, Fat, then carbs), but I made sure almost all were post workout. I was never hitting a plateau and leaned up more than I could prior to this, with this being one of the tools. Even having a major cheat day or drinking made me lose extra weight (rare/ once a week). Helped water retention decrease too.

 

[Nina]

I read some more last night but it all seems like bs marketing to get people interested in it.

 

[mattyb]

I read some more last night but it all seems like bs marketing to get people interested in it.

That's all it is. Leptin is just a feeding response hormone. There's no leptin resistance or anything silly like that. It's a responsive unit, like all hormones. Not worth focusing solely on. Better off reading more about fluid balance, mineral balance, and blood gases. It's much more useful to understand those things as an athlete too, because so much about training and competing is based around metabolism and fluid, mineral and glucose balance.

 

[bruschi11]

That's all it is. Leptin is just a feeding response hormone. There's no leptin resistance or anything silly like that. It's a responsive unit, like all hormones. Not worth focusing solely on. Better off reading more about fluid balance, mineral balance, and blood gases. It's much more useful to understand those things as an athlete too, because so much about training and competing is based around metabolism and fluid, mineral and glucose balance.

I think Dr. Kruse is a little quacky and his stuff just makes people confused with his terms used. He has a weird cult following including a PFS dude I know who moved to Mexico in order to follow his stuff (Kruse thinks Yucatana Peninsula one of best places to live in world for health.)

I do like the epi-paleo diet he mentions to a degree. Also cold therapy, lots of sun, ocean swimming, I think he likes 24 hour fasts, and I also use BPI500 lenses to block blue light or bluetech lenses that he and many recommend. I believe he tries to keep it simple on supps which is also good.

Dude may be right in a lot of what he preaches, but to what degree and what affect? He makes one horrible statement regarding PFS "People who used finasteride just have a fried hypothalomus." That's just not true and makes a lot of people living in this world feel horrible about themselves and hopeless. Dude should realize he has credibility and to use his words more wisely- made me feel pretty sad reading that last year when I was at my worst of times..