Last post I explained what Leptin is and how it communicates with the brain,as our energy fuel that tells us we are full. Also what impact it can have on our bodies if we are Leptin resistant.
Today let's look at how we can get out of Leptin resistance by making more informed choices about what's going on our plates and ultimately into our mouths.
Eliminate all processed junk foods as they are high in fructose. Fructose ramps up our triglycerides-high amounts of triglycerides in the body restrict Leptin from entering the blood brain barrier..
Sources which are high in fructose are fructose corn syrups commonly found in fizzy drinks.
Agave syrup should also be given a miss it can be as high as 90% in fructose which will elevate your triglycerides levels and keep Leptin and Insulin in a resistance state. Tip: agave is sometimes recommended because it is low on the glycemic index so keep a mental note of its high fructose content.
The key is to buy organic foods that are within your budget. If your a meat eater it's got to come from a fit healthy organic animal protein source. Consuming animal protein foods from factory farms is a going to be detrimental to your health the animals are full of toxic chemicals and stress hormones that will create inflamation in the body. Eating meat from unhealthy animals equals an unhealthy you.
A good ratio between low glycemic carbohydrates protein and fats is a good balance at meal times. To maximise brain health regulate inflamation and boost our cells,a good amount of essential fatty acids are needed in our food. Protein is needed to repair the body while glucose drives fuel into our brains.
To increase metabolism a breakfast high in protein is more beneficial than carbohydrates and fats. For breakfast I make a smoothie in my nutri bullet that is loaded with dark leafy greens nuts,seeds and fruit. I'll leave details of ingredients below at the end of the post. Medium chain fatty acids like coconut oil is great for slow releasing energy which keeps your blood sugar levels optimal for longer periods of time,so you don't feel hungry 20mins after you've eaten. I find it's a great source of fuel for hard workouts when lifting heavy deadlifts squats and tough sandbag sessions.
Giving your body longer rest periods between meals is a smart way to burn fat you want to be aiming for no less than 4 hours-6 hours is better. Insulin starts to drop out of the bloodstream around 4 hours then the body starts to snack on your stored body fat. Another option is to eat more on training days and less food on days of restoration periods during the week.
To build muscle concentrate on protein and fat meals in the day then more carbohydrates post workout with dinner.
Relax while eating your food sit comfortably at the table don't rush to get it finished no matter how hungry you feel. Chew slowly this way you will absorb more energy from your food and feel much more satisfied this will also allow you to eat less. If you eat to fast you will consume more food,less energy will assimilated from your food if it's rushed.
G I tract (Gastrointestinal tract)health is super important for gut health. The supplement glutamine 5g per day Probiotics 15-20 billion species before bed. Betaine HCL 250mg-500mg with protein meals. Digestive enzymes 1-2 tabs at dinner.
Make 1-2 of your workouts per week in sprinting this will increase your natural growth hormone and improve Leptin sensitivity by scooping up insulin from the bloodstream.
Magnesium oil is a great way to get a more efficient delivery by absorption through the skin. Added bonus is it ramps up your stress hormone DHEA 400-800mg per day depending on weight.
R lipoid acid improves the metabolism of glucose and glutathione. 100-200mg at meal times three times a day.
Acetyl carnitine drives Leptin into the brain morning and before training days 1g two times a day on a empty stomach.
Digestive enzymes improves food digestion and helps assimilation of nutrients around the body. 1-2 tabs at meal times.
B vitamins. Stress is a contributing factor in reducing our B vitamins so keeping B vitamins in optimal levels is important. B vitamins also improves our energy production and assimilates protein effectively.
CoQ 10 Ubiquinol crucial for cellular energy and heart health.
Green tea ramps up our metabolism and it's a great antioxidants for the body. A good 3-4 cups a day.
For more information on hormones checkout mikemahler.com
Breakfast smoothie
Organic food is also best if you can afford it but don't worry if you can't just wash the food thoroughly.
Organic kale 1-2 large leafs
Organic Spinach/Chlorella powder
Organic Walnuts large handful
Organic Flaxseeds 1-2 tbsp
Organic Coconut oil 1-2 tbsp
Banana 1-2 depending if training day
Blackberries/Blueberries handful/Rotate
Almond milk or filtered water
Blend enjoy.
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