Fat Hormones

Leptin

• Named for the Greek word leptos, meaning “thin”

• Produced by fat cells

• Released into the bloodstream when you eat

• If your body functions properly it will tell you when to stop eating

• What happens if you’re overweight

• Your body can produce excess leptin as you have excess fat

• You may develop resistance to chronically elevated levels

• Your brains ignore the satiety signals leaving you hungry even after meals

• Regular exercise, moderate- to high-intensity interval training in particular, can help keep leptin levels functioning properly

• Getting 7-8 hours of sleep a night can also help keep leptin levels normal

Ghrelin

• Ghrelin is known as the appetite hormone

• When leptin is low because you haven’t had anything to eat in awhile, ghrelin is high

• After a meal, ghrelin levels drop & usually stay low for several hours while you digest

• The same habits that control leptin will keep ghrelin in check so get enough sleep & excercise

• One study showed diets high in protein suppressed ghrelin more than high-fat diets

Cortisol

• This stress hormone is produced as part of the body’s fight-or-flight response during times of physical or emotional trauma

• It can provide a temporary boost of energy & alertness but it can also trigger high-carb, high-fat cravings

• When levels are continually elevated, it also causes calories to be stored around the middle of your body contributing to dangerous and hard-to-lose belly fat

• Research shows that relaxation techniques like meditation, yoga, and listening to soothing music reduce stress hormones

• Another study showed that stressed-out people who regularly drank black tea had cortisol levels 20% lower than those who sipped a placebo drink

• Another study showed those that chewed gum had 12% lower levels than those who didn’t

Estrogen

• Falling estrogen causes serotonin levels to drop & cortisol to rise, so you may feel crankier & hungrier than usual which can lead to binge eating, especially on fatty, salty, or sugary foods

• Indulging in cravings won’t improve symptoms

• Balance out your hormone levels & satisfy your appetite with complex carbs like whole-wheat past, beans, and brown rice

Reference

“Curb Those Cravings!” Shape. March 2014. 105.