by Dana M Robinson - Published 6 months ago

Weight Struggles? Hidden Causes Revealed

In my experience working with patients, there's one very important factor that's often missing in the conversation about healthy, sustainable weight management and metabolism. Enter: hormones (namely, leptin). Here, I explain what leptin is and three causes of leptin resistance that could have a major impact on your overall health.

What is leptin?

Leptin is your "satiety" hormone. Your own fat cells produce this hormone, and it communicates with your hypothalamus (a part of the brain that regulates your metabolism). Leptin's job is to tell your brain whether or not you have enough fat stored up to fuel your body and burn calories at a normal rate. In other words, it lets you know that you're properly satiated and can stop eating until you're hungry again.

People with leptin resistance, however, are dealing with a miscommunication between their brain and their satiety hormone. This prevents them from getting the memo that they're full and can stop eating. When this happens, leptin levels circulate at a higher level than they should, which can lead to changes in appetite and food cravings, weight gain, sleep disturbances, and more.

3 potential reasons for leptin resistance.

A few possible causes of this ineffective communication include:

1. Chronic stress

When someone's under stress, leptin usually increases from baseline, and people tend to start craving sweet foods. The urge to eat these "comfort foods" while under stress might be due to these changes in hormones and could lead to weight gain, insulin resistance, and blood sugar imbalances. Chronic stress can also lead to less sleep and worse sleep quality, which leads to changes in appetite and increases the risk of obesity.

How to manage it

That being said, learning how to manage your stress long term by doing pranayama breathing techniques, meditation, a daily gratitude practice, and maintaining a good sleep regimen all help decrease cortisol disruption and can help improve your leptin resistance over time.

2. Digestion

Certain foods, particularly those high in fats, can trigger inflammation in individuals even without their knowledge. These foods, as cited in a study published in PubMed, can impact leptin expression within the microbiome. Inflammation can disrupt the gut microbiota, leading to an imbalance between beneficial and harmful bacteria (dysbiosis). This dysbiosis can further impair leptin communication, as explained in another research article from PubMed. Dysbiosis has negative consequences for blood sugar regulation and may contribute to insulin resistance, according to research found on PubMed.

How to manage it

You can support your gut health through a moderate 12-hour intermittent fast. This practice not only helps improve insulin resistance and maintain a healthy weight but also allows your digestive system to rest adequately, potentially reducing overall inflammation. Remember to consult your doctor to ensure fasting is safe for you. If an underlying issue is present, a functional medicine provider can create a tailored protocol.

3. Insulin resistance

Leptin is not merely a signal to the brain; it also has metabolic effects on organs such as muscles, liver, and pancreas. In healthy individuals, leptin suppresses insulin secretion and exhibits anti-inflammatory effects on the liver and adipose tissue.

In cases of leptin resistance, however, communication with these peripheral tissues is disrupted. When this occurs, as a study in PubMed suggests, insulin resistance and type 2 diabetes become significantly more likely.

How to manage it

The most effective way to counter insulin resistance is to prioritize whole foods while minimizing processed foods and added sugars. Additionally, ensure you're getting enough fiber in your diet. Aim for about 35 grams of fiber daily from sources such as vegetables, whole grains, and legumes.

Moderate exercise can improve insulin resistance8 significantly, along with leptin resistance. The ideal option is heart rate variability exercise (think aerobic exercises) to help increase adiponectin: a protein involved in regulating blood glucose in fatty tissues, which lowers leptin levels in patients with insulin resistance9.

Key takeaway.

Hormones are a key piece of the equation when it comes to healthy weight management and metabolism. Ultimately, balancing your gut microbiome, managing chronic stress, and supporting blood sugar levels can positively affect your metabolism and promote overall health.